Weight Loss: Before You Move Your Muscles, You Have to Move Your Mind
Your willpower is a muscle that can be trained. Here is a wealth of scientific information to help you understand your behavior and engineer a successful health and weight-loss plan.
Sylvia Tara holds a PhD in biochemistry from the University of California at San Diego and an MBA from the Wharton School of the University of Pennsylvania. She was a consultant with McKinsey & Company and has worked at the world’s largest biotechnology companies. Sylvia Tara's book is The Secret Life of Fat: The Science Behind the Body's Least Understood Organ and What It Means for You.
Sylvia Tara: I have a chapter in my book in which I talk about how to build a self-control muscle. It's really important to do because when they do, again, FMRI studies of some dieter's brain people who have lost 30 pounds and managed to keep it off for three years or more they have them hold a lemon lollipop in their mouth and the people who successfully lost weight their reward center lights up pretty brightly. They're pretty excited by this lemon lollipop, more so perhaps than people who are obese or normal weight but haven't lost the weight, haven't been successful dieters. The other part that lights up in their brain is that associated with restraint so it's self-control. And that lights up very brightly showing that they have control over this emotional response so at the same time they're getting excited they're also having a high self-control activity. The other people, normal or obese people are not having that self-control light up with the lemon lollipop.
So it shows that one of the reasons we're able to stay on for three years or more on their diet is that they've gotten this really good control over what they eat every day and they've managed to keep weight off for years. Now any diet that you want to stay on or that you like it really does require willpower to stay on it. And I have to say that it might sound like it's something obvious but because a diet doesn't it just last for six months it last for years and years because the effect of our lower metabolism lasts for years you have to be able to stay on something for years. And one of the reasons that people come off quite a bit is they get tired of being on a diet. No one wants to stay on it for years. You have to kind of build these self-control muscles, these habits if you will make it part of your lifestyle so that it's automatic, it's not a big effort for you anymore.
And so in the chapter I do wright about some techniques we can use because a diet it's like an eating regiment for the long haul. There's small things we can do and we can build it up into larger accomplishments later. Some of the small things are there's a study that shows that just managing your posture, keeping your back straight for two weeks, just stopping the swearing for two weeks, those people are able to manage more stressful tasks later, they're able to do more tasks that involve physical discomfort after that two week period. So in a way they kind of start exercising self-control in one dimension but it's leading into this other realm as well.
And then there's another study were they pay people to use a gym eight times in one month and they pay another group to use it once a month and then they don't pay anyone at all the next month. And the people who have been using the gym for eight times, they were paid to go eight times they just start just using the gym without getting paid and so they've built up this habit. And so you can start small, start with small things, make them a habit and then build up to bigger things. There's also something called temptation bundling. And so we compare a want activity with a should activity. No one really wants to do a should activity all the time. But another study they had people listen to a really juicy audio novel and some people could only listen at the gym while they work out, other people they say take it you can take it home listen whenever you want. And the people where the novel is tied to the gym they go to the gym much more frequently than the people who get to listen to this novel all the time.
And in fact after the experiment is over that group of people actually wants to pay to stay on the experiment because it's so successful that it forces them to go to the gym all the time. And so we compare like a should activity with a want activity to get us to do those things and hopefully those things then become habits over time. But it is a muscle and even willpower you have to give it a little bit of a break. And so when people do a should activity all the time they get fatigued and they show healthcare workers they're supposed to wash their hands all day. And they start doing it less at the end of the day. And so when they give them longer breaks in between their shift they find that they'll continue to do it, they'll wash their hands through to the end of the day. And so it's important to take the breaks, engineer in a break into this long-term regiment that you have.
Another good experiment that really illustrates that is there's one where they have people hold hand exercising equipment, they have them do this hand exercise. And after a while they separate to the group into two and let one group watch a really happy movie and one has to watch a sad movie. And when they come back in the room and they're supposed to continue this exercise the group that watched a happy movie they're ready to go, they're at it, they're able to do it. The group that watched a sad movie there depleted, they just don't feel like doing this exercise any more. So whatever is that really you motivate you, that excites you, that gives you a little bit of a lift or a relieve, engineer that into your day if you can somehow, into your week. Make sure that you're relaxing every once in a while rewarding yourself in some way that this doesn't become a slog.
And the reason I do talk about willpower is on the horizon right now there are some things you can do to manage weight. We have gastric bypass surgery, we have hormone replacement therapy if you really want that, there are diet pills you can get and then there's diet and exercise. And if you really need a medical intervention everyone of them has a risk benefit profile and you really need to discuss that with your doctor. If you've gotten that level where it's really medically necessary for you to have one of those interventions that's a different discussion. But for the here and now it's diet and exercise I'm sorry to say. And there are things on the horizon, there's possibly lepton injections for people who've lost weight, there's possibly injecting brown fat, which we can get into that too. There are things out there but for now we're stuck with what we have, the technologies we have and the abilities that we have. And so diet and exercise is still important. You have to be very smart about it. You have to understand your hormones, your other things that are making you fat. And then you have to be able to stay on whatever that regiment is that you pick. And that's why willpower comes in. But the book is full of many more things than just willpower and diet and exercise.
Willpower is one of the most elusive qualities to get a handle on, but according to Dr Sylvia Tara, biochemist and author of The Secret Life of Fat, your willpower can be trained like a muscle. We have all sorts of medical interventions for weight loss and new procedures on the horizon, but there is always a risk-benefit trade off to these measures. What we have here and now, she says, is diet and exercise. These work best of all, the only hurdle in your way is changing your behavioral patterns to embrace them. Here, Tara presents a list of ways to apply what we’ve learnt from psychological studies towards your fitness and health goals – from temptation bundling, to reward schemes and just getting past the two weeks it takes to form a good habit – or break a bad one. Sylvia Tara is the author of The Secret Life of Fat: The Science Behind the Body's Least Understood Organ and What It Means for You.
Sylvia Tara is the author of The Secret Life of Fat: The Science Behind the Body's Least Understood Organ and What It Means for You.
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How tiny bioelectronic implants may someday replace pharmaceutical drugs
Scientists are using bioelectronic medicine to treat inflammatory diseases, an approach that capitalizes on the ancient "hardwiring" of the nervous system.
- Bioelectronic medicine is an emerging field that focuses on manipulating the nervous system to treat diseases.
- Clinical studies show that using electronic devices to stimulate the vagus nerve is effective at treating inflammatory diseases like rheumatoid arthritis.
- Although it's not yet approved by the US Food and Drug Administration, vagus nerve stimulation may also prove effective at treating other diseases like cancer, diabetes and depression.
The nervous system’s ancient reflexes
<p>You accidentally place your hand on a hot stove. Almost instantaneously, your hand withdraws.</p><p>What triggered your hand to move? The answer is <em>not</em> that you consciously decided the stove was hot and you should move your hand. Rather, it was a reflex: Skin receptors on your hand sent nerve impulses to the spinal cord, which ultimately sent back motor neurons that caused your hand to move away. This all occurred before your "conscious brain" realized what happened.</p><p>Similarly, the nervous system has reflexes that protect individual cells in the body.</p><p>"The nervous system evolved because we need to respond to stimuli in the environment," said Dr. Tracey. "Neural signals don't come from the brain down first. Instead, when something happens in the environment, our peripheral nervous system senses it and sends a signal to the central nervous system, which comprises the brain and spinal cord. And then the nervous system responds to correct the problem."</p><p>So, what if scientists could "hack" into the nervous system, manipulating the electrical activity in the nervous system to control molecular processes and produce desirable outcomes? That's the chief goal of bioelectronic medicine.</p><p>"There are billions of neurons in the body that interact with almost every cell in the body, and at each of those nerve endings, molecular signals control molecular mechanisms that can be defined and mapped, and potentially put under control," Dr. Tracey said in a <a href="https://www.youtube.com/watch?v=AJH9KsMKi5M" target="_blank">TED Talk</a>.</p><p>"Many of these mechanisms are also involved in important diseases, like cancer, Alzheimer's, diabetes, hypertension and shock. It's very plausible that finding neural signals to control those mechanisms will hold promises for devices replacing some of today's medication for those diseases."</p><p>How can scientists hack the nervous system? For years, researchers in the field of bioelectronic medicine have zeroed in on the longest cranial nerve in the body: the vagus nerve.</p>The vagus nerve
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTYyOTM5OC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0NTIwNzk0NX0.UCy-3UNpomb3DQZMhyOw_SQG4ThwACXW_rMnc9mLAe8/img.jpg?width=1245&coordinates=0%2C0%2C0%2C0&height=700" id="09add" class="rm-shortcode" data-rm-shortcode-id="f38dbfbbfe470ad85a3b023dd5083557" data-rm-shortcode-name="rebelmouse-image" data-width="1245" data-height="700" />Electrical signals, seen here in a synapse, travel along the vagus nerve to trigger an inflammatory response.
Credit: Adobe Stock via solvod
<p>The vagus nerve ("vagus" meaning "wandering" in Latin) comprises two nerve branches that stretch from the brainstem down to the chest and abdomen, where nerve fibers connect to organs. Electrical signals constantly travel up and down the vagus nerve, facilitating communication between the brain and other parts of the body.</p><p>One aspect of this back-and-forth communication is inflammation. When the immune system detects injury or attack, it automatically triggers an inflammatory response, which helps heal injuries and fend off invaders. But when not deployed properly, inflammation can become excessive, exacerbating the original problem and potentially contributing to diseases.</p><p>In 2002, Dr. Tracey and his colleagues discovered that the nervous system plays a key role in monitoring and modifying inflammation. This occurs through a process called the <a href="https://www.nature.com/articles/nature01321" target="_blank" rel="noopener noreferrer">inflammatory reflex</a>. In simple terms, it works like this: When the nervous system detects inflammatory stimuli, it reflexively (and subconsciously) deploys electrical signals through the vagus nerve that trigger anti-inflammatory molecular processes.</p><p>In rodent experiments, Dr. Tracey and his colleagues observed that electrical signals traveling through the vagus nerve control TNF, a protein that, in excess, causes inflammation. These electrical signals travel through the vagus nerve to the spleen. There, electrical signals are converted to chemical signals, triggering a molecular process that ultimately makes TNF, which exacerbates conditions like rheumatoid arthritis.</p><p>The incredible chain reaction of the inflammatory reflex was observed by Dr. Tracey and his colleagues in greater detail through rodent experiments. When inflammatory stimuli are detected, the nervous system sends electrical signals that travel through the vagus nerve to the spleen. There, the electrical signals are converted to chemical signals, which trigger the spleen to create a white blood cell called a T cell, which then creates a neurotransmitter called acetylcholine. The acetylcholine interacts with macrophages, which are a specific type of white blood cell that creates TNF, a protein that, in excess, causes inflammation. At that point, the acetylcholine triggers the macrophages to stop overproducing TNF – or inflammation.</p><p>Experiments showed that when a specific part of the body is inflamed, specific fibers within the vagus nerve start firing. Dr. Tracey and his colleagues were able to map these relationships. More importantly, they were able to stimulate specific parts of the vagus nerve to "shut off" inflammation.</p><p>What's more, clinical trials show that vagus nerve stimulation not only "shuts off" inflammation, but also triggers the production of cells that promote healing.</p><p>"In animal experiments, we understand how this works," Dr. Tracey said. "And now we have clinical trials showing that the human response is what's predicted by the lab experiments. Many scientific thresholds have been crossed in the clinic and the lab. We're literally at the point of regulatory steps and stages, and then marketing and distribution before this idea takes off."<br></p>The future of bioelectronic medicine
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTYxMDYxMy9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNjQwOTExNH0.uBY1TnEs_kv9Dal7zmA_i9L7T0wnIuf9gGtdRXcNNxo/img.jpg?width=980" id="8b5b2" class="rm-shortcode" data-rm-shortcode-id="c005e615e5f23c2817483862354d2cc4" data-rm-shortcode-name="rebelmouse-image" data-width="2000" data-height="1125" />Vagus nerve stimulation can already treat Crohn's disease and other inflammatory diseases. In the future, it may also be used to treat cancer, diabetes, and depression.
Credit: Adobe Stock via Maridav
<p>Vagus nerve stimulation is currently awaiting approval by the US Food and Drug Administration, but so far, it's proven safe and effective in clinical trials on humans. Dr. Tracey said vagus nerve stimulation could become a common treatment for a wide range of diseases, including cancer, Alzheimer's, diabetes, hypertension, shock, depression and diabetes.</p><p>"To the extent that inflammation is the problem in the disease, then stopping inflammation or suppressing the inflammation with vagus nerve stimulation or bioelectronic approaches will be beneficial and therapeutic," he said.</p><p>Receiving vagus nerve stimulation would require having an electronic device, about the size of lima bean, surgically implanted in your neck during a 30-minute procedure. A couple of weeks later, you'd visit, say, your rheumatologist, who would activate the device and determine the right dosage. The stimulation would take a few minutes each day, and it'd likely be unnoticeable.</p><p>But the most revolutionary aspect of bioelectronic medicine, according to Dr. Tracey, is that approaches like vagus nerve stimulation wouldn't come with harmful and potentially deadly side effects, as many pharmaceutical drugs currently do.</p><p>"A device on a nerve is not going to have systemic side effects on the body like taking a steroid does," Dr. Tracey said. "It's a powerful concept that, frankly, scientists are quite accepting of—it's actually quite amazing. But the idea of adopting this into practice is going to take another 10 or 20 years, because it's hard for physicians, who've spent their lives writing prescriptions for pills or injections, that a computer chip can replace the drug."</p><p>But patients could also play a role in advancing bioelectronic medicine.</p><p>"There's a huge demand in this patient cohort for something better than they're taking now," Dr. Tracey said. "Patients don't want to take a drug with a black-box warning, costs $100,000 a year and works half the time."</p><p>Michael Dowling, president and CEO of Northwell Health, elaborated:</p><p>"Why would patients pursue a drug regimen when they could opt for a few electronic pulses? Is it possible that treatments like this, pulses through electronic devices, could replace some drugs in the coming years as preferred treatments? Tracey believes it is, and that is perhaps why the pharmaceutical industry closely follows his work."</p><p>Over the long term, bioelectronic approaches are unlikely to completely replace pharmaceutical drugs, but they could replace many, or at least be used as supplemental treatments.</p><p>Dr. Tracey is optimistic about the future of the field.</p><p>"It's going to spawn a huge new industry that will rival the pharmaceutical industry in the next 50 years," he said. "This is no longer just a startup industry. [...] It's going to be very interesting to see the explosive growth that's going to occur."</p>Toward a disease-sniffing device that rivals a dog’s nose
Trained dogs can detect cancer and other diseases by smell. Could a device do the same?
Numerous studies have shown that trained dogs can detect many kinds of disease — including lung, breast, ovarian, bladder, and prostate cancers, and possibly Covid-19 — simply through smell. In some cases, involving prostate cancer for example, the dogs had a 99 percent success rate in detecting the disease by sniffing patients' urine samples.
Scientists are building Earth’s virtual twin
Their goal is a digital model of the Earth that depicts climate change in all of its complexity.
- The European Union envisions an ambitious digital twin of the Earth to simulate climate change.
- The project is a unique collaboration between Earth science and computer experts.
- The digital twin will allow policymakers to audition expansive geoengineering projects meant to address climate change.
Who are the planet-builders?
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTY5MDMzMS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzOTA0NzY2MH0.yG8KyIXYBtiAQB0_9KJLPFhvOj2ZvpBy04YPffMIEJM/img.jpg?width=980" id="4548e" class="rm-shortcode" data-rm-shortcode-id="61d5c1e9765e8d98ef2dab9cb2bf01a6" data-rm-shortcode-name="rebelmouse-image" data-width="1440" data-height="833" />Credit: Henry & Co./Unsplash/leberus/Adobe Stock/Big Think
<p>Destination Earth is the brainchild of the European Centre for Medium-Range Weather Forecasts (ECMWF), the European Space Agency (ESA), and the European Organization for the Exploitation of Meteorological Satellites (EUMETSAT).</p><p>The project manager and lead author of the study is <a href="https://www.ecmwf.int/en/about/who-we-are/staff-profiles/peter-bauer" target="_blank">Peter Bauer</a> of the ECMWF. His contribution to the project has to do with the climate science aspects of Earth's virtual twin. The computer side of things will be the domain of <a href="https://htor.inf.ethz.ch" target="_blank" rel="noopener noreferrer">Torsten Hoefler</a> of ETH Zurich and <a href="https://www.simonsfoundation.org/people/thomas-schulthess/" target="_blank">Thomas Schulthess</a> of the Swiss National Supercomputing Centre (CSCS).</p>Watching time go by on the digital Earth
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTY5MDMzNi9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNTIyNzQ5MX0.NrXxzMuA8NcrcSIaCivN3zRlsc-KgVpYiecDlLKN4Mw/img.jpg?width=980" id="b1bcf" class="rm-shortcode" data-rm-shortcode-id="aff8d7380cd18b8ee15a8f772d83a7a8" data-rm-shortcode-name="rebelmouse-image" data-width="1440" data-height="988" />Credit: Logan Armstrong/Unsplash
<p>The basic idea of the digital twin is that it will allow scientists to observe climate change in motion as it progresses. "If you are planning a two-meter high dike in The Netherlands, for example," says Bauer in an ETH press release, "I can run through the data in my digital twin and check whether the dike will in all likelihood still protect against expected extreme events in 2050."</p><p>Most important will be trying out geoengineering ideas and seeing how they track over time. The press release specifically notes the value the twin will bring to "strategic planning of fresh water and food supplies or wind farms and solar plants." </p>Aging models and AI
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTY5MDM0Mi9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2NjM3Njc3Mn0.7Dm8rcv_bcHSvKlxIvaQ3wu3pC3wjKbWeScQ_nQyLlA/img.jpg?width=980" id="be2db" class="rm-shortcode" data-rm-shortcode-id="8dacb34d559e79cded0443dbd88c84d3" data-rm-shortcode-name="rebelmouse-image" data-width="1440" data-height="720" />Credit: ECMWF
<p>Capturing the subtleties and intricacies of our planet faithfully in order to model plauisble outcomes is going to require an equally complex computer model. Construction of the digital Earth begins with the refinement of current weather models, with a goal of eventually being able to simulate conditions in as small an area as a kilometer. Current models are not nearly as fine-grained, a shortcoming that hampers their ability to make accurate predictions given that the large weather systems are really aggregates of many smaller meteorological systems influencing each other.</p><p>The authors of the paper assert that today's meteorological models fall far short of what's possible, their development having basically become stuck in place about a decade ago. They say that current models take advantage of only about 5 percent of today's available processing power. The solution is the tight collaboration between Earth scientists and computer scientists at the heart of Destination Earth to develop cutting-edge models.</p><p>The twin will also be able to take advantage of rapidly advancing developments in artificial intelligence. Obviously, AI is very good at detecting patterns in large amounts of data. The study anticipates multiple roles for AI here, including the promotion of operational efficiency with new ways of accurately representing physical processes, as well as the development of novel data-compression strategies.</p>A massive endeavor
<p> The team will feed the twin massive amounts of weather data—as well as data regarding human activity—to get the digital planet going and then continually as new data emerge, making the model more and more complex and more and more accurate. </p><p> At full scale, a digital twin of an entire planet would require a suitably massive amount of horsepower. The authors of the study propose a system with 20,000 <a href="https://en.wikipedia.org/wiki/Graphics_processing_unit" target="_blank">GPUs</a> that will require 20 megawatts to run. And since the ultimate goal is to help the Earth and not make things worse, they say they'd like to site its digital twin in an area power from a CO<sup>2</sup>-netural electrical source. </p>Archaeologists identify contents of ancient Mayan drug containers
Scientists use new methods to discover what's inside drug containers used by ancient Mayan people.
- Archaeologists used new methods to identify contents of Mayan drug containers.
- They were able to discover a non-tobacco plant that was mixed in by the smoking Mayans.
- The approach promises to open up new frontiers in the knowledge of substances ancient people consumed.
PARME staff archaeologists excavating a burial site at the Tamanache site, Mérida, Yucatan.
Credit: WSU
New research shows that bullies are often friends
Remedies must honor the complex social dynamics of adolescence.
- Bullies are likely to be friends according to new research published in the American Journal of Sociology.
- The researchers write that complex social dynamics among adolescents allow the conditions for intragroup dominance.
- The team uses the concept of "frenemies" to describe the relationship between many bullies and victims.
School Bullying: Are We Taking the Wrong Approach?
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="dfd7e31a97e8a049081d3cf6b978714f"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/E3U38uZBW6w?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>Femlee, a sociology professor at Penn State, says her study offers important insights into why bullying occurs—and, potentially, leaves clues for how to combat it. Her team found peer aggression to be much higher among students that are proximal to one another, either through friendship or social circles. Bullying does not end friendships, she says; they persist over the long-term, with the bullied maintaining ties to their tormentors. </p><p>Looking at a data set of over 3,000 students—at least half were either bullier or victim—the researchers asked students to choose five classmates that had been mean to them, then analyzed these networks while racking levels of anxiety, depression, and suicidal ideation. As one student remarked, "Sometimes your own friends bully you. I don't understand why, why my friends do this to me."</p><p>Femlee <a href="https://news.psu.edu/story/648500/2021/02/22/research/et-tu-brute-teens-may-be-more-likely-be-bullied-social-climbing" target="_blank" rel="noopener noreferrer">elaborates on the complex dynamics</a> of adolescence:</p><p style="margin-left: 20px;">"These conflicts likely arise between young people who are eyeing the same spot on the team, club, or vying for the same best friend or romantic partner. Those who are closely linked in the school social network are apt to encounter situations in which they are rivals for identical positions and social ties."</p>Photo: motortion / Adobe Stock
<p>They note that strained friendships are more likely to produce dominance behavior and power differentials than close ties. Punching down is common, especially between students of the same gender, race, and grade. The race for recognition seems to necessitate close racial and gender ties. "Frenemies" usually result from one member of a group victimizing another in an attempt at clawing their way to the top of the network.</p><p>This competition can have lifelong effects, such as reducing the bullied's chances of developing intimate relationships. The authors note that most bullying prevention programs fail becuase, in part, "aggressive behavior accrues social rewards and does so to a degree that leads some to betray their closest friends."</p><p>Such programs tend to focus on a fraction of bullying dynamics, such as empathy deficits and emotional dysregulation. They fail to take into account the complex social dynamics of being a teenager. The authors believe coopting status contents and changing the behavior of high-status youths could have downline effects. Instead of dismantling hierarchies, they recommend recognizing status is intrinsic to group fitness instead of pretending the struggle to the top is an aberration. Only then can you create structural change. </p><p>Friends, they conclude, can be the problem but also offer the solution. Aiming for enduring friendships instead of backstabbing frenemies is a tall order but it could impact the tragedy of bullying—and the emotional carnage it leaves in its wake. </p><p>--</p><p><em>Stay in touch with Derek on <a href="http://www.twitter.com/derekberes" target="_blank">Twitter</a> and <a href="https://www.facebook.com/DerekBeresdotcom" target="_blank" rel="noopener noreferrer">Facebook</a>. His most recent book is</em> "<em><a href="https://www.amazon.com/gp/product/B08KRVMP2M?pf_rd_r=MDJW43337675SZ0X00FH&pf_rd_p=edaba0ee-c2fe-4124-9f5d-b31d6b1bfbee" target="_blank" rel="noopener noreferrer">Hero's Dose: The Case For Psychedelics in Ritual and Therapy</a>."</em></p>