• Insomnia, anxiety, depression, sauna, cooking oils and more with Dr. Ashley Mason

  • Feb 1 2022
  • Durée : 1 h et 37 min
  • Podcast

Couverture de Insomnia, anxiety, depression, sauna, cooking oils and more with Dr. Ashley Mason

Insomnia, anxiety, depression, sauna, cooking oils and more with Dr. Ashley Mason

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  • Résumé

  • Dr. Ashley Mason is an Associate Professor of Psychiatry at the UCSF Osher Center for Integrative Health. She directs the Sleep, Eating, and Affect, or “SEA” laboratory, is the co-director of the Center for Obesity Assessment, Study, and Treatment (COAST), and is core research faculty in the Osher Center research program. In her clinical role, she directs the Osher Center Sleep Group, wherein she provides cognitive behavioral therapy for insomnia for patients with tough to treat insomnia. Lab Website:  Sealab.ucsf.eduWe will be looking for a volunteer and hiring in the coming year.Instagram @ash_e_masonTwitter @DrAshleyMason Summer Tomato Farmers Market Updates:TucsonMountain View Fats:AMA (with Kevin Rose) Paper that had me digging into cooking oils: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-019-0383-2On smoke point: https://www.aboutoliveoil.org/evoo-most-stable-cooking-oilGrapeseed oil: https://www.nutritionadvance.com/grapeseed-oil/Avocado oil: https://www.nutritionadvance.com/avocado-oil-nutrition/Peanut oil: https://www.nutritionadvance.com/is-peanut-oil-healthy-for-frying/Oxidative stability of selected edible oils: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6100155/Evaluation of chemical and physical changes in different commercial oils during heating: https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdfHow to make cauliflower taste as good as French fries Mindful Eating:Some of my earlier work on reward-driven eating / mindful eating:https://pubmed.ncbi.nlm.nih.gov/26867697/https://link.springer.com/content/pdf/10.1007/s10865-015-9692-8.pdfSandra Aamodt, Ph.D TED talk: Why dieting doesn't usually workMindful Meal Challenge Insomnia:Why We Sleep, by Matt WalkerBasic CBT bookCommon cognitive distortions worth working with: https://arfamiliesfirst.com/wp-content/uploads/2013/05/Cognitive-Distortions.pdfNice review of CBT-I: https://www.acpjournals.org/doi/full/10.7326/M15-1782Favorite CBT-I book (includes thought record)Stimulus control instructions, original paper: https://link.springer.com/chapter/10.1007/978-1-4757-9586-8_2Progressive Muscle Relaxation research: https://www.tandfonline.com/doi/abs/10.1300/J137v13n03_04Progressive Muscle Relaxation (PMR) recordings https://students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-audio-recordings/progressive-muscle-relaxationDirect link to try PMR: https://students.dartmouth.edu/wellness-center/sites/students_wellness_center.prod/files/p_muscle_relax.mp3Finding a CBT-I practitioner: https://www.behavioralsleep.org/index.php/united-states-sbsm-membersEight Sleep mattress cooler Sauna:2016 paper – Janssen et al. https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2521478This is the medical hyperthermia device that I do NOT use: https://www.heckel-hyperthermia.com/index.php/wbhen01This is the commercially available sauna dome that I DO use: https://infraredsauna.com/curve-sauna-dome/2021 UCSF sauna paper: https://www.tandfonline.com/doi/full/10.1080/02656736.2021.19910102013 paper – Hanusch et al. (single arm, indwelling rectal probe): https://ajp.psychiatryonline.org/doi/full/10.1176/appi.ajp.2013.12111395Research on temperature elevations in depression: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0447.1999.tb10864.xTemperature regularizes upon successful antidepressant treatment: https://www.sciencedirect.com/science/article/pii/S0006322397000462Exercise works for depression: https://onlinelibrary.wiley.com/doi/full/10.1002/da.22842Literally, I bought friends these thermomenters: https://www.walgreens.com/store/c/walgreens-30-second-digital-thermometer/ID=prod6367272-productThe rectal probe we use in the study: https://www.medwrench.com/equipment/2206/mindray-ipm-9800Longer time to get to high temperature associated with larger antidepressant response: https://www.tandfonline.com/doi/10.1080/02656736.2019.1612103Example of a possible sauna that people could use at home to extend treatmentRhonda Patrick  on sauna use to extend healthspan: https://www.sciencedirect.com/science/article/pii/S0531556521002916   
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