How The Mind Works by Steven Pinker presents his enlightening views on how the mind works. Even though the book dates back to 1997, the ideas are still relevant as ever and most of the (neuro)science is alike to what we think now.
Going by my own memory, the book argues that we learn from combining smaller pieces into larger structures. At least, that is what works on the computational/neuron level. But, the same also goes for learning bigger concepts and also how smaller modules led us learn/enjoy other (more complex) things (like music).
He ends the book with something I don’t fully grog yet, that we are not made to understand consciousness. That from our perspective we can’t really. I do get this if we are talking about an intuitive psychologist (just you and me), but we (humanity) also get/compute prime numbers into the millions. So couldn’t we also figure this out by writing stuff down and learning from the work of others? Time will tell.
Ecstasy: The Complete Guide edited by Julie Holland gives a solid and near-complete overview of the scientific and therapeutic knowledge about Ecstasy (MDMA, XTC, Adam, Molly). Although the book dates back to 2001, it’s more complete than one would expect, as much was then already known about Ecstasy. Next to chapters by Julie Holland herself, other contributors are from Ralph Metzner, Andrew Weil, Rick Doblin (MAPS), Sasha & Ann Shulgin, and David Nichols.
Summary
Introduction: Medicine for a New Millennium (Julie Holland, M.D.)
The book starts with an overview of the recreational and widespread use of MDMA, the punishing laws, and the lack of (therapeutic) research that was possible in the decades leading up to 2001. “This book is about the importance of bringing MDMA back into the fold of medicine.” Julie wants MDMA to be researched again, and to become available to the people who need it the most.
Part I: Let X = MDMA
Chapter 1 – The History of MDMA (Julie Holland, M.D.)
MDMA was first synthesized somewhere before 1912 by Merck (pharma company)
The mention of MDMA was only as a intermediary chemical
MDA (more psychedelic-like experience) became popular before MDMA
Later on, it’s learned that (bad) research on this substance was used (in part) to ban MDMA
Sasha Shulgin didn’t invent MDMA but did synthesize it in 1976
In 1985 it was discussed that the therapeutic use of MDMA exceeded 1000 sessions
Only in the 1980s did the recreational use of MDMA take off
After some legal back-and-forth, MDMA was banned on July 1st, 1985 (and finally again on March 23rd, 1988)
Therapists argued that it should be in Schedule III (with medical uses approved), but it was placed in Schedule I, next to cocaine and heroin)
The consequent crackdown on MDMA, of course, made it more popular than ever before
Currently, based on self-reported data on drug use, 33% of participants used MDMA in the last year (GDS, 2019)
Chapter 2 – What Does MDMA Feel Like? (Gary Bravo, M.D.)
Although MDMA’s effects are dependent on the set and setting, there are distinct features of the experience:
Reduces or eliminates the neurophysiological fear response to a perceived threat to one’s emotional integrity
Loving and forgiving awareness
Powerful empathy towards others (feelings of closeness)
Insight into personal patterns or problems (improved self-examination)
Elevated blood pressure, pulse rate, and pupillary dilatation
The chapter lists more effects from different surveys and studies. It also notes that multiple doses (2-3 hours later) lead to less desired outcomes (less empathy, more amphetamine-like side effects). The same is true for repeated use over multiple occasions.
Chapter 3 – How MDMA Works in the Brain (Jessica Malberg, Ph.D., and Katherine R. Bonson, Ph.D.)
“MDMA acts in the brain through three main neurochemical mechanisms: blockade of serotonin reuptake, induction of serotonin release, and induction of dopamine release... MDMA can directly interact with receptors in a variety of neurotransmitter systems and can act as a monoamine (MAO) inhibitor.“
The rest of the chapter explains the exact mechanisms behind these processes (and that the combination of them is needed to create the distinct MDMA effects). It also notes the interaction with other drugs. SSRIs may (completely or partially) block the effects of MDMA. Dextromethorphan (DXM) and MDMA together may lead to serotonin syndrome. The combination with MAO-A inhibitors is dangerous. The combination with hallucinogens (e.g. LSD) may lead to combination effects that can be positively perceived.
Chapter 4 – The Chemistry of MDMA (David Nichols, Ph.D.)
This chapter explains the chemistry of MDMA in layman terms. It explains how MDMA is an organic base (versus acid), and looks very similar to MDA (but with a methyl group added). MDMA is derived from safrole, which comes from sassafras root. You can have two types/mirror images of MDMA, (+)-MDMA and (-)-MDMA, and if your mix consists of both in the same quantities, you have a racemate or racemic mixture. Because MDMA is more lipd (fat) soluble (than MDA), the onset is quicker and the duration is shorter. The added methyl group also mean MDMA doesn’t fit in the 5-HT2a receptor, which produces LSD-like effects. The (-)-MDMA is thus not ‘active’.
There are many crazy myths about MDMA and this short chapter dispels them.
Chapter 6 – The Godparents of MDMA: An Interview with Ann and Sasha Shulgin (Julie Holland, M.D.)
Some quotes from the interview with two legends of the psychedelic world:
“It is an insight drug. That’s its main use. The effect of MDMA, for most people, is that it allows insight without fear.”
“MDMA is also great for marital therapy. It enables two people to step out of the negative patterns that they might set up between themselves so that they can’t communicate openly anymore.”
“[MDMA] is the kind of drug that cannot be used frequently.”
The Shulgins note the positive effect of MDMA on rave culture and even football culture
Part II: Risks of MDMA Use
Introduction
The table at the end of the introduction does a good job of grounding the next few chapters:
tobacco
400.000
alcohol
110.000
prescription drugs
100.000
aspirin and over-the-counter-painkillers
7.600
MDMA
9
Estimated U.S. Deaths in 1998 attributed to
Chapter 7 – Medical Risks Associated with MDMA Use (John Henry, M.D., and Joe Rella, M.D.)
It’s difficult to say how many deaths have been caused by MDMA as in many cases users did other drugs two, were dancing all night, and pills might have contained adulterants. Without saying it, the introduction might also have said that prohibition is the most likely killer when it comes to MDMA.
Hyperthermia is an effect that has been shown to occur occasionally in recreational (club/rave) use, but hasn’t been found in therapeutic settings. Hyponatremia (low plasma sodium level) has also been seen, and is caused by dilution of the blood by drinking too much water. The serotonin syndrome is again mentioned, as are cardiac conditions and liber abnormalities. One interesting fact about the latter is a genetic difference (polymorphism) where the specific enzyme that breaks down MDMA (CPY2D6) is inactive in 5-10% of the Caucasian population. This is, however, only a theory as to this being the reason why some first time users at reasonable dosages have adverse events.
Neurologically MDMA may have negative effects. Studying that with animal models has led to some results, but also highlights that it’s very difficult to make a direct link between e.g. rats and humans (very different (drug) metabolism).
The chapter ends with the following precautions:
Do not take more than one pill
Avoid dancing for prolonged periods of time
Drink electrolyte-rich fluids (sports water), but don’t overdo it, and only drink more if you’re dancing
Wear light loose clothes (to dissipate heat)
Seek medical help early
Chapter 8 – Mental Health Problems Associated with MDMA Use (Karl L. R. Jansen, M.D., Ph.D.)
This chapter also highlights the trouble with researching the negative effects of MDMA use. Adverse psychological effects discussed are psychosis, anxiety disorders and panic attacks, depersonalization and derealization, depression and mania, cognitive deficits, the Pandora’s Box Syndrome, flashbacks and PTSD, and sleep disturbance. Each with limited to no widespread occurance.
The rest of the chapter discussed the ways of treating people with acute or long-term problems resulting from MDMA use. Discussed are psychotherapy, medication, meditation and other calming activities, and antioxidants and food supplements (sources of tryptophan – e.g. banana, chocolate, milk, turkey).
Chapter 9 –Does MDMA Cause Brain Damage? (Matthew Baggot and John Mendelson, M.D.)
There have been limited findings of neurotoxicity in behavioral and animal studies. But for the user who does MDMA a handful of times per year, one should not expect any adverse effects. The chapter mentions the serotonergic changes, and oxidative stress resulting from MDMA use and studies that compare MDMA and non-MDMA users. What is most notable is that in 2001, much more research was needed to establish the specific effects MDMA has (especially long-term) on the brain.
Chapter 10 – The Legal Status of MDMA around the World (Julie Holland, M.D.)
Alas, this chapter is not as outdated as one would hope in 2020. MDMA is still illegal in most countries and only some countries don’t have penalties if someone is caught with an amount for personal use.
Chapter 11 – Minimizing Risks in the Dance Community: An Interview with Emanuel Sferios (Julie Holland, M.D.)
Emanuel Sferios is the founder and executive director of DanceSafe, a drug abuse prevention program/organization. The organization does pill testing and other harm reduction services (e.g. chill-out areas), mostly related to clubbing/festivals. The interview talks about this work and the causes of deaths related to MDMA (adulterants, hyperthermia).
The good thing is that the focus is on harm reduction and not the prevention of drug use (‘just say no’) and DanceSafe seems to be giving honest and reasonable advice that helps save lives.
Part III: MDMA-assisted Psychotherapy
Introduction
MDMA acts as a catalyst to the psychotherapeutic process in four ways:
Connection: it enhances the therapeutic alliance (doctor-patient relationship)
Recall: lowering barriers to remembering childhood or traumatizing events
Insight: able to draw conclusions and make decisions (partially based on the recall)
Acceptance: able to develop compassion and forgiveness for others and self
Chapter 12 – Using MDMA in Healing, Psychotherapy, and Spiritual Practice (Ralph Metzner, Ph.D., and Sophia Adamson)
“It is the primary thesis of this chapter that the empathogenic substances induce an experience that has the potential for dissolving the defensive intrapsychic separation between spirit, mind, and body and that therefore physical healing, psychological problem solving, and spiritual awareness can, and usually do, occur at the same time in the same experience.”
The chapter recounts how MDMA is able to open the heart center/chakra and offers guidelins for sacramental use of empathogenic substances (MDMA being one of them). One key point of individual sessions is the recalling (see introduction), for group sessions there are two possibilities where there is (ritualized) communication or none (inward journey) during the session.
Chapter 13 – Experience with the Interpersonal Psychedelics (Claudio Naranjo, M.D.)
This chapter recounts Claudio Naranjo’s extensive experience with MDA, MMDA, and MDMA and their use in therapy.
Chapter 14 – Clinical Experience with MDMA-assisted Psychotherapy: An Interview with George Greer, M.D. (Julie Holland, M.D.)
George Greer used psychedelics in his private practice when this was still legal and this chapter recounts his experience. He is also involved with the Heffter Institute as a medical director, secretary, and treasurer.
Part IV: Potential Clinical Uses for MDMA
Introduction
“MDMA is a unique medication … that works in an hour to enhance feelings of happiness and relaxation…”
There are many possible clinical uses of MDMA and as of now (2020) some of the uses are going through FDA approval (e.g. PTSD, Phase 3). But it is believed by many that MDMA could be used for most mental disorders. Some of these are laid out in the next few chapters.
Chapter 15 – Using MDMA in the Treatment of Post-traumatic Stress Disorder (José Carlos Bouso)
José Carlos Bouso was one of the first to do research (again) with MDMA, but after the first six patients, the program was shut down again (this took place right after the book was published). The chapter itself talks about the characteristics of PTSD, how it could be treated, and how MDMA could help. Both recall and acceptance are two very important points for people suffering from PTSD.
Chapter 16 – Using MDMA in the Treatment of Depression (June Riedlinger, R.Ph., Pharm. D., and Michael Montagne, Ph.D.)
Depression is very prevalent in the population (between 10-25% and 5-12% for women and men respectively, lifetime prevalence). The underlying (biological) problems of depression may be changed by MDMA (as a serotogenic agent), but most of the research for depression with psychedelics is focused on psilocybin and ketamine.
Chapter 17 – Using MDMA in the Treatment of Schizophrenia (Julie Holland, M.D.)
Schizophrenia and MDMA use has not been rigorously studied, but this chapter does recount some anecdotal findings. Most of the chapter is dedicated to explaining schizophrenia and the two sides (active/passive) that possibly indicate the imbalance of chemicals in the brain.
Chapter 18 – Using MDMA in Alternative Medicine: An Interview with Andrew Weil, M.D. (Julie Holland, M.D.)
Julie Holland interviews Andrew Weil, an author and alternative medicine proponent. It offer some insight in how MDMA is viewed from his perspective and how it could match with (other) alternative healing protocols.
Part IV: MDMA Research
Chapter 19 – Clinical Research with MDMA: A Worldwide Review (Andrew Kleiman, M.D., and Julie Holland, M.D.)
Chapter 20 – Giving MDMA to Human Volunteers in Switzerland (Alex Gamma, Ph.D., Matthias E. Liechti, M.D., and Franz X. Vollenweider, M.D.)
Chapter 21 – Giving MDMA to Human Volunteers in the United States: An Interview with Charles Grob, M.D. (Julie Holland, M.D.)
These three chapters about the research ongoing with MDMA are a good snapshot of what was known at the turn of the century.
For an overview of the MDMA research one could best go to the MAPS website.
Some common findings from the research at that time are:
Increase in certain cardiac parameters (blood pressure, heart rate)
Subjective effects are caused by an enhancement of serotonergic neurotransmission through an interaction with the presynaptic 5-HT uptake site
Women show a bigger response to MDMA
This is in correlation with bigger mood disorders prevalence in women, implicating the same 5-HT system
Part V: MDMA and Society
Chapter 22 – Ecstasy: Prescription for Cultural Renaissance (Douglas Rushkoff, Ph.D.)
Douglas Rushkoff offers his esoteric view on how MDMA is leading/can be used as a catalyst for a cultural renaissance.
Chapter 23 – MDMA and Spirituality: An Interview with Rabbi Zalman Schachter (Julie Holland, M.D.)
Rabbi Zalham Schachter offers his perspective on MDMA as a rabbi and as someone who has used MDMA and other psychedelics.
Chapter 24 – MDMA’s Promise as a Prescription Medicine: An Interview with Rick Doblin, Ph.D. (Julie Holland, M.D.)
The book ends where the rest of the last two decades have remained, with an interview with Rick Doblin. He recounts his personal history with MDMA research and advocacy and the uphill battle that is still being fought. He recounts how he (and the community at large) wasn’t surprised when it got put in Class I, but of course still deeply saddened by it. And how he, with MAPS, is hoping to have MDMA available as a therapeutic agent as soon as humanely possible.
Static passive flexibility over the main threshold (max limit with external assistance)
But in training you normally only practice the bold ones.
There is a difference between the passive (more) and active (less) flexibility, this is called the ‘flexibility reserve’.
You want to do stretches specific for your sports. So for me that is weightlifting (and somewhat powerlifting) in which I will mostly need dynamic active flexibility, e.g. having flexiblity and strength in a snatch or squat.
Too much flexibility (without strength) is detrimental to your sports performance. Luckily I won’t have this problem for some time, but good to keep in mind. Olympic weightlifting is mentioned on page 8, again not an issue I currently have (being too flexible).
There is no clear connection between flexibility and injury. This really differs between sports and athlete.
An imbalance in muscle strength is not good for injury risk. So also do stretches in the opposite/non-used direction to keep balance.
Do stretches after sports, besides some warm-up (before). Do stretches a few hours after sports if you went hard (you don’t want to compound the damage you’re doing to your muscles).
Chapter 2 – How to Stretch
The goal is to do stretches at full length without warming up, but don’t abuse that.
It should be easy to do (stretch, gain flexibilty), but common mistakes are:
wrong warm-up: static stretching doesn’t warm you up enough!
wrong training load: don’t overdo it!
wrong sequence of efforts: (explained in other book…)
wrong methods: again overtraining
Methods of stretching:
Dynamic stretching: moving parts of your body and gradually increasing reach, speed of movement, or both
E.g. leg raises, arm swings
Sets of 8-12 reps
If tired after few sets, stop! (fatigue is bad – decrease in the amplitude of your movements)
Do only number of reps that you can do without diminishing range of motion
If you reach the maximum range you have, do only a few more reps (so stop before the range becomes smaller again)
Don’t stop at end of range (that is static active stretches), move in&out
Goal/outcome: increase dynamic active flexibility
Ballistic stretching, with momentum (and weight) is counterproductive
Control the movement, even when going fast
Static active stretching: moving your body into a stretch and holding it there through the tension of the muscle-agonist (the muscles under stretch) in this movement.
15 second is good
Relaxed stretching for static passive flexibility: best for increasing static passive range
Can be good against cramped muscles, but should be used sparingly (will damage them further)
Isometric stretching for static passive flexibility: same as above, plus strong tensions of stretched muscles (cause postcontractive relaxations)
tense the antagonist (muscle oppose to it)
Contract-relax (like videos from BodyweightWarrior)
Isometric stretching is best for increasing passive range of motion
Don’t overdo the training, don’t be very sore afterward (loss of strength and range of motion)
Do isometric stretching on day of strength workout (e.g. few hours after, or end of workout), static relaxed stretches on other days. Total days 3-5!
To develop passive mobility up to 90% of what is anatomically possible, for ankle and knee joints it usually takes up to 30 days, spine 60, hip 60-120. Wow! that is quick!
Passive stretches increase passive range, and also active range (but at same percentage, e.g. 80%)
Strength exercises close this gap
Doing both is best of course
How to do strength exercises for flexibility:
Weight that stretches, but isn’t too heavy
Start at stretched position, stop there for 3-5 seconds
Range of motion should be higher each rep
Early morning stretching
Make it part of your routine if you need flexibility (so do it)
Before breakfast
Few sets of dynamic movements
But first do non-maximum-stretch warm-up (e.g. jumping jacks/squats – or others for other bodyparts)
No isometric stretches in morning if you do strength later on
30 minutes max for beginners, few minutes if already flexible
You shouldn’t get tired (no fatigue)
Goal: reset nervous regulation of the length of your muscles for the rest of the day
Stretching in your workout
Dynamic stretches at beginning of workout (as part of warm-up routine)
Static stretches in cooldown (isometric I would guess is best)
10 minutes dynamic stretching in warm-up
Resemble the movement you will do in the workout
Start with warm-up of limbs (joint rotations – start in fingers, then hand, then arm)
End at toes (or other way around)
Then 5 minutes of jogging (in place) with some twists, leans, arm swings, skips, etc
Then dynamic stretches
leg raises (10-12 reps) to the front, sides and back
Arm swings (5-8 reps)
As many sets as to reach maximum range (30+ reps at least, or less if really trained)
Don’t do static stretches in warm-up!
Then do very specific stretches (e.g. pass-through, barbell on knee stretch, overhead squats)
Warm up for each exercise that needs stretching
After exercises, do the isometric or relaxed stretching
Caution: pick only one isometric stretch per muscle group and repeat 2-5 times, go to max of mobility
Then relaxed stretching
Then walk for a few minutes to help the neural regulation of your muscles to return to normal
Much less work is required to maintain flexibility, than to get it.
Don’t use partners in stretching, this is dangerous!
(parts about kids and elderly)
Note: one of each type of stretch for a given group of muscles is usually enough. So, in a workout you would do one dynamic, one isometric, and one relaxed stretch for e.g. hamstring.
Chapter 3 – Dynamic Stretching
Dynamic flexibility, is best made through dynamic stretching. It depends on the ability to combine relaxing the extended muscles with contracting the moving muscles.
Don’t do dynamic stretching when muscles are tired.
It’s most effective if you do it daily, two or more times a day! (30 reps).
You can reach your potential in 8-10 weeks, after that change is slow (not muscles but ligaments/bones).
Dynamic stretching is done in sets, increasing in range, 5-15 reps per set.
The bigger the muscle, the more reps/sets are needed. But stop at fatigue.
Do it in the morning and before sports (i.e. that way I can do it two times most days).
Start slow, then increase range. Lead/lift the limbs instead of throwing them. Control throughout the full range.
Breathe as you stretch (in and out timed to back/forth). Breathe out when flexing your spine/compressing rib cage.
Examples of dynamics stretches (bold what could be useful):
Neck: nothing special besides warm-up (joint rotations)
Arms:
Arm rotations (circles)
from hug-self to arms in back, face palms up for extra stretch
min 10 reps per set, 30-40 reps total
Legs: many sets needed in beginning, eventually only one
Kick them up high
Or to the side
Or kick back, body leaning forward and supported (e.g. hands on chair)
support can also be used for first two
min 15 reps per set, 30-40 reps total
Trunk: best sitting down, rotate trunk
Rotate sideways
Side-bends
Forward bends (back rounded)
Bends on the back (lay on stomach, hands ground)
min 30 reps (total?), 40-70 recommended
Chapter 4 – Static Active Stretching
Static active stretching refers to stretches where you are actively supporting the body part with that muscle/body part itself but trying to go to the maximum stretch possible, you can move back and forth a bit.
Think of it like the last chapter, but try and hold at the extended position.
I think this applies somewhat to holding the positions of weightlifting, but maybe also that these can be best done during weightlifting itself.
Not sure really if I need this.
Chapter 5 – Isometric Stretching
Static stretching (this chapter and the next) are concerned with lengthening the maximum flexibility (and the active ones to make the gap smaller).
Static stretching may increase when your muscles are somewhat fatigued. This is why you should do static stretching at the end of a workout.
Isometric stretching is the fastest method of developing static passive flexibility. It also improves active flexibility as well as strength in concentric, isometric, and eccentric actions. There are indications that it causes longitudinal growth of muscle fibers.
It’s not for kids. And not if muscles are weak. And not if doing it with too much force/weight.
Pick one isometric stretch per muscle group and repeat it 3-5 times. Using as many tensions per repetition as it takes to reach the limit of mobility that you now have.
4x per week
10-15 minutes per day
tensions of 5-6 seconds (x3-5 reps)
increase tension per second (max at 3-4 seconds to end)
longer tension if progressing
if plateau, then focus on strength, flexibility will follow again
if overstretched, do only relaxed stretching (next chapter)
don’t do if you feel sore
Weekly training tips. Do speed/technical session day before strength/endurance (heavy) day.
There are three methods of doing isometric stretches:
Stretch the muscle, wait for the body to adjust, x3, do short strong tensions, and quick relaxations, x3-5, then hold last tension 30 sec
Stretch as far as you can, hold tension until muscle spasms, decrease stretch, repeat and hold up till 5 min (wtf XD)
(this one is recommended) Stretch but not to maximum, tense for 3-5 sec, then within 1-5 sec, stretch again, tense again, repeat until can’t stretch further
(works better because tension can be higher when not maximally stretched)
For the greatest effect during a stretch tense the muscles opposing the stretched ones
Increase time of last tension to 30 seconds (over time)
Rest at least 1 minute, repeat set (3-5 sets total)
Breathing
Breathe normally, abdominal
Inhale prior to tension
Exhale or hold when tensing
Exhale during the last (long) tension
Selecting stretches depends on which muscle you feel first when trying to do a movement. E.g. when trying to hold a barbell/stick overhead in a squat (narrow grip), what is holding you back first/most? (ankles)
The stretches (ones that are somewhat applicable)
Hands: hold back or forth, tense against the other hand holding it
Arms, shoulders, chest: hold stick overhead, tense all stretched muscles, make grip more narrow, repeat (hold 30 sec)
Arms, shoulders, chest: hold stick behind back, one arm up, one arm down, do on both sides, without stick eventually
Inner thigh: sumo squat (for side splits), toes forward, chest up, buttocks at same level as knees, tense inside of tighs (relax, go wider, repeat)
Other version: with chair/surface on one side, raise higher
Or do a full side split: tense side of thighs again.
Outer thigh: to balance the last one, outer thigh and hip stretches – lay on back, stretch one leg across, tense and stretch further (use yellow band to stretch)
Front/back thigh: for front-splits, see page 76 (sit on knee and bend forwards, or grab leg behind you standing or same sitting position)
Calf: grab foot, pull towards you, resist with foot, relax (pull toes closer), repeat, last tension 30 sec
Calf: can also do deep squats and lunges for this!
Hamstrings: legs and chest closer to each other either standing (one leg raised on chair/platform), sitting (bend upper body forward), or laying down (pull leg towards you)
Keep back straight
Again, tense, relax, deeper, repeat
Tip: do good mornings for hamstring flexibility and strength
Trunk: side bends (standing or sitting), move only to the side (not forward/backward/twist)
Lower back/hamstrings: sit or stand and grab back of legs, tense against them (standing one leg, or both, or sitting both)
Abdomen stretch: lay face down, push up with arms, tense abdomen and relax, repeat
Make more intense by grabbing feet (counter spasms in back with counter-stretch)
You need enough rest between isometric stretches, and supplement them with the dynamic stretches.
Chapter 6 – Relaxed Stretching
Relaxed stretches are less effective than isometric stretches. But, they can be done when you’re tired. Alas you don’t develop strength with relaxed stretches, and take a long time to develop flexibility.
Do relaxed stretches at the end of the workout (after isometric, before walking a few minutes). You can also do them whenever without warm-up.
Relaxed stretches decrease strength for 5 minutes and contractile force up to 60 minutes.
Instead of tension on the muscles (isometric stretches), find positions where you can fully relax them (e.g. in splits, support your body weight).
If you’ve found the fully stretched position, staying in it for 30 seconds is optimal. Can repeat after 60 seconds.
See page 87 (pdf, 77 of book) for the relaxed stretches.
Chapter 7 – Sample Workout Plans
The order of stretches is: dynamic, static active, isometric, relaxed. You don’t always need to do all of them (e.g. static active probably not so much).
The rest of the chapter is examples of one workout (the stretches before and after) for different sports.
Chapter 8 – All the Whys of Stretching
strong opinion
The chapter lists more reasons why you should want flexibility (e.g. longer range of movement is stronger movement, lower injury risk).
Warm-up needs to be specific for the muscles you will use (e.g. jogging is good for ankles, not for trunk).
“Flexibility improves from day to day, strength from week to week, speed from month to month, endurance from year to year”
Flexibility is not inborn, but requires (and works by) training.
Static stretching (isometric, relaxed) stretching after a workout helps because it allows more blood flow and relieves muscle cramps.
Muscles can typically stretch between 70-130% of resting length. By stretching you increase the amount of sarcomeres (thus lengthening the muscles).
The chapter also includes two tests to see if your ligaments can support front- and side splits.
Your muscles are probably already long enough, it’s just the mind-body connection that you need to work on (and that is why dynamic stretches are good at working on closing that gap).
Chapter 9 – Q&A on Stretching
Some Q&A.
One note: do relaxed stretching after endurance (burpees?) workout, not isometric.
No rest needed between dynamic exercises (i.e. go back and forth between legs).
After doing 3-5 sets per muscle(group) of isometric stretches (after workout), do about 1-2 minutes of relaxed stretching.
Preferably only do static stretches at the end of a workout (with warm muscles).
Again note on training schedule (more in other book), first technical/speed, then strength, then endurance.
Stretches (really hard) are not good in between sets of strength exercises.
“Not every change is an improvement, but every improvement is necessarily a change. If we only admit small local errors, we will only make small local changes. The motivation for a big change comes from acknowledging a big mistake.”
Don’t let small adjustments take you in the wrong direction, correct often and sometimes make big corrections.
“Does it work?” That is the question that the modernizer of Singapore asked himself.
“I do not work on a theory. Instead, I ask: what will make this work? If, after a series of solutions, I find that a certain approach worked, then I try to find out what was the principle behind the solution. So Plato, Aristotle, Socrates, I am not guided by them…I am interested in what works…”
“The neocortex is the part of the human brain responsible for higher-order functions like sensory perception, cognition, and language, and has been hypothesized to be uniformly composed of general-purpose data-processing modules.”
Based on the current knowledge about the brain, and AI research, the author (and I too) think the idea that the brain is using prediction (and input) and is quite uniform, as quite likely.
“We’re releasing an analysis showing that since 2012 the amount of compute needed to train a neural net to the same performance on ImageNet1 classification has been decreasing by a factor of 2 every 16 months. Compared to 2012, it now takes 44 times less compute to train a neural network to the level of AlexNet2 (by contrast, Moore’s Law3 would yield an 11x cost improvement over this period). Our results suggest that for AI tasks with high levels of recent investment, algorithmic progress has yielded more gains than classical hardware efficiency.”
Open doesn’t equal free exactly, email is open but you can have it be paid (as he does). Subscription are important to have a steady income (vs hoping for hits).
The rest discusses how these dynamics play out and how Spotify is aggregating podcasts (also discussed earlier).
“…Spotify still is not open: they can take down your content or choose not to play it, just as Facebook could not show your page unless you were willing to pay-to-play.”
“…That, by extension, means not agreeing to Spotify’s terms for Exponent, and accepting that leveraging RSS to have per-subscriber feeds makes having the Daily Update Podcast on Spotify literally impossible. More broadly, owning my own destiny as a publisher means avoiding Aggregators and connecting directly with customers.”
Good article on how to do a literature review. Could be useful later to see if I can apply some of these things to my review of psychedelics literature.
When the technology isn’t good enough, you want to be the best (features), when it’s better than needed (e.g. phones now), you want to be the most flexible/quickest.
The rest of the article explores this and TSMC’s geopolitical issues.
Interesting article that challenges the view that the efficient market hypothesis (the EMH in the title) isn’t dead. Good arguments and analysis of how it’s working in this Corona-time.
Did actually expect more about government-backing of large companies and some discussion about the listed companies (some of them, tech) not really being affected that much by the situation (read: less personnel that is able to work from home).
Already read this somewhere else, but interesting to read again. The efficiency of AI is going faster than Moore’s Law. This means both that the big ones can get better, and that we can incorporate AI in smaller things (you know, like the size of our brains). Still not really attacking the correlation vs causation arguments, but still very good.
Really cool blog about what has improved in our lives, focus on the daily/small things like VHS tapes, fast internet, group chats (vs telephoning each friend separately, etc).
Fun to read and makes me think about those small things that are now better, e.g. always hot water when you shower (vs only having X minutes, for the whole family).
“The writer Andrew Solomon once evocatively described depression as a “flaw in love” — and certainly, the doctors using Raudixin at Duke had seen that flaw emerge grimly in real time: flaws in self-love (guilt, shame, suicidal thoughts), love for others (blame, aggression, accusation), even the extinction of a desire for love (lethargy, withdrawal, dullness). But these were merely the outer symptoms of a deeper failure of neurotransmitters. The “flaw in love” was a flaw in chemicals.”
About the love, and falling out of love, story of antidepressants. And our understanding of the brain and how it functions.
Studies on serotonin levels showed that higher or lower levels were both found (in depressed populations) and a chemical intervention (lowering serotonin concentration) didn’t affect mood. But maybe the effect is only so in the (chance-of-being) depressed population.
Yet, 75-82% of the effect (depending on the studies included, see article), of antidepressants could be caused by the placebo effect. “But for patients with the most severe forms of depression, the benefit of medications over placebo was substantial. Such patients might have found, as Andrew Solomon did, that they no longer felt “the self slipping out” of their hands. The most severe dips in mood were gradually blunted.”
“Prozac’s positive effects, in other words, depended on the birth of nerve cells in the hippocampi of these mice.” So looking not at serotonin, but the growth of new brain cells.
“Might depression also be a degenerative disease — an Alzheimer’s of emotion, a dementia of mood?”
“If an answer to these questions exists, it may emerge from the work of Helen Mayberg” … “Tracing such sites led her to the subcallosal cingulate, a minuscule bundle of nerve cells that sit near the hippocampus and function as a conduit between the parts of the brain that control conscious thinking and the parts that control emotion.“
“A remarkable and novel theory for depression emerges from these studies. Perhaps some forms of depression occur when a stimulus — genetics, environment or stress — causes the death of nerve cells in the hippocampus.”
Very interesting, something I want to learn more about. Start at Helen Mayberg?
Interesting (again) analysis of Shopify (that is shop, not spot) and how it competes with other companies (mainly Amazon and Facebook) and the choices they have made. At Queal, we’re on Woocommerce (the open-source version) but I do see where they are at and what they are trying to do.
Source: The New Yorker | By: Cal Newport (from Deep Work)
An in-depth analysis of the history of remote work and why it’s hard and what we can do about it.
It’s hard because there is less face-to-face (spontaneous meetings that Apple designed into its new mega donut, uhh office). This relates to both tasks/meetings, and social cues/praise. It’s also hard to do long focussed work at home (you need to separate yourself/your space).
“In many offices, tasks are assigned haphazardly, and there are few systematic ways to track who is working on what or find out how the work is going. In such a chaotic work environment, there are profound advantages to gathering people together in one place.”
Newport makes the analogy with adoption earlier technologies and argues that we get stuck because we try and adapt the new one in the old system. With the current pandemic, we might have such a large shock that we can start fresh.
Personal productivity tips are given (see the book linked above). Blocking time and having office hours (and happy hours?) are also valuable.
Good article overall, and we will see where things take us. Finally also a mention of the ‘tour of duty’ idea from The Alliance.
Good musings on EA and the meaning of life (well, that’s the title). I took away from it that EA isn’t the whole purpose of your life. There is more to it (e.g. love) and more to your career (doing other things).
Note: from June 2020 onward, I’ve been adding interesting links to an Obsidian file, may start this again later if still necessary/useful.
The Psychedelic Renaissance by Ben Sessa offers an enthusiastic, level-headed, and much-underappreciated overview of psychedelics and their potential. Written by psychedelics enthusiast, consulting psychiatrist, and co-organizer of Breaking Conventions. The book offers a good overview of what we know about psychedelics, what policies and counter-culture there has been, and what the current renaissance is poised to bring to the table.
The publication of this book in 2012 didn’t reach as wide an audience as Michael Pollan‘s How To Change Your Mind, but one could argue that it’s at least as well informed and good of an introduction as the latter. Or as one other reviewer wrote: “Broad in scope, honest in execution.“
Summary
Introduction
Psychedelics have been viewed through many different lenses. A negative framing sees them as brain toxins or dangerous drugs of abuse. Another framing revers them as sacramental gifts. And, as you will read later on, tool to do research with and better understand the world around us (and inside us).
Chapter 1 – Personal Reflection
Ben Sessa missed the summer of love (albeit he was around for the second one in 1988-9 in England). He did have a stint as a hippy and later recounts sleeping atop an ancient Aztec pyramid. But he is better known for pursuing the research of psychedelics. Far from ‘career suicide’ (he is a child psychiatrist by trade), this has made him one of the main figures in this new field.
Chapter 2 – The Experience and the Drugs
Describing all psychedelics and their respective effects is quite the task. So for specifics, one would do better to go to Erowid or other sites that provide information about a specific psychedelic. Yet, in this chapter Sessa does a good job of describing the effects of psychedelics in general:
Physiological effects: mostly mental, but heightened heart rate and blood pressure are common
Heightening or distortion of perceptions in all sensory modalities: seeing more clearly (‘more 3-D’) or synesthesia (senses mixing)
Altered sense of space and time
‘Cinematographic’ effects: seeing movies/stories play out (even with eyes closed)
Regressive behavior and an increased recall of childhood memories
Increased sensitivity to the feelings of others
Religious or spiritual experience
Being at one with the universe (oceanic boundlessness)
Psychotic/delirious changes
The rest of the chapter deals with another classification and highlights the importance of set and setting. The chapter ends with a classification (and description of the most popular drugs) that is akin to another good introductory text Magic Medicine, which describes most psychedelics within roughly the same classification schema.
Chapter 3 – Early Pioneers of the First and Second Psychedelic Eras
There are three great eras of psychedelic culture.
Around the start of the 19th century (1880-1930)
The flower-power era of the 1960s (or 1980s in the UK)
The current era starting around the turn of the 21st century
The first era was rather limited in scope and focussed mostly on mescaline.
The second era started with the discovery of LSD (Albert Hofmann) and also featured lots of therapeutic research being done with psychedelics (including MDMA). Most of the work was done with LSD and was used, amongst other things, to treat alcohol dependency. Aldous Huxley, Stanislav Grof, and Timothy Leary were others who were active in that period of time.
The LSD therapy around that time was quite successful. Although research standards and protocols were not what they are today, with over 50.000 sessions, with 4303 patients, there were but a handful of incidents. Alas, the recreational use of psychedelics is what got them banned eventually (chapter 5).
Chapter 4 – The Prehistory and Ancient History of Hallucinogens
Ben Sessa is very down to earth (spiritual, but not religious) and reflects with an open mind on the theories of Terence McKenna (Food of the Gods) and others who’ve ‘seen God’ through mushroom use. Religion and psychedelics might have originated at the same time (the former being influenced by the latter).
The chapter also recounts some of the psychedelic plants that might have been available to people at those times.
Chapter 5 – Hippie Heydays, Ravers and the Birth of Ecstasy
There were many reasons for the ‘rise’ of the hippie movement (end of second world war, Vietnam, wider distribution of LSD, etc). This first manifested itself in the US in the 1960s, but only later did so in the UK in the 1980s. The second era also did find its continuation in MDMA (with the ‘rave’ culture). Alas, this also gets banned (for the wrong reasons) and the research side of psychedelics starts a long period of hibernation (the illegal use, of course, is unfazed). It will be up to Rick Doblin (MAPS) and others to revive the research.
The research back from the 1960s can, by today’s standards, only be seen as anecdotal. But the signs point towards a link between psychedelics and enhanced creativity.
Divergent thinking and the the ability to form novel ideas are part of creativity. This is enhanced by the presence of psychedelics (i.e. via changes in frontal lobe activity).
One of the studies mentioned is one by Oscar Janiger on creativity of visual artists. The 60 artists produced more creative (more expressionistic, sharper colors, more emotional) paintings. The painters also found the LSD experience to be “artistically and personally profound.”
Chapter 7 – Modern Uses of Natural Plants and Fungi Psychedelics
Mushrooms, ayahuasca, cannabis, and ibogaine have been used for over 5000 years and we would be remiss to forget that. Sessa makes a strong statement at the start of the chapter that our current (Western) way of life wont do the planet (and ourselves) any good.
The latter part of the chapter also highlights lesser known psychedelic substances like the venom of a toad (5-MeO-DMT), Kava, Agara Leaves, and more.
Chapter 8 – The Psychedelic Renaissance Part One: Movers and Shakers
The chapter and the next look at who the people and studies are that are bringing back psychedelics to the forefront. The following lists are soon outdated and in the 2012 print (used here) is probably already very much updated in the 2017 version. Click on the links to learn more about them.
Chapter 9 – The Psychedelic Renaissance Part Two: Contemporary Studies
It costs a lot of money to take a drug to market. Some quote numbers into the billions, but for MDMA it’s looking like it will be done for about $40 million. Rick Doblin, mentioned above, is the one leading the charge here. It’s interesting to see that in 2012 Sessa predicted 2022 as the year MDMA therapy would be available, this looks to be about right.
The research really has taken extraordinary leaps forward in the last 8 years. This chapter does provide a good snapshot. But you can better look at current publications or summaries of research.
Chapter 10 – Psychedelics Caught in the Crossfire of the War on Drugs
Maybe the most dangerous thing about doing drugs is being jailed for doing so. It’s a billion-dollar war being fought against the population, against free thought, against changing your mind. So it’s to be expected that policy isn’t based on (exact) science, it’s based on what a politician read in the Daily Mail (newspaper) and sometimes justified with (bad) science.
In the chapter, Sessa focuses on on MDMA and how that has been banned. You can read more about that in Ecstacy.
Harm reduction services are getting more attention and who knows that one day some drugs will be available to use in therapy, or even recreational without fear.
Conclusion
“Psychiatry needs psychedelics, and psychedelics need psychiatry.”
It’s possible to heal/help people with psychedelics and Sessa’s (and my) hope is that the science and practice will combine and that some day soon psychedelics will become a part of our global consciousness again.
The introduction needs to be slow, even boring. Sessa argues that we might even need another name for them (but it’s doubtful that this can happen). And slowly we might go from the medical model (bad to ok) towards also using them for exploration, expansion, joy (ok to great).
Astrophysics for People in a Hurry by Neil DeGrasse Tyson is a great short (3.5h) introduction to astrophysics. It touches upon the size of the universe, the elements and where they originate from, and gives us humans a somewhat larger perspective.
One thing that was interesting/new to me was that the rate at which stars move away from us (making our ‘reachable’ universe (imagined as an inflating balloon) smaller, is quite slow. At a few stars per year (of the billions).
Food of the Gods: The Search for the Original Tree of Knowledge by Terence McKenna is one of the most famous books in psychedelics. It explores our human history through the lens of psychedelics (psilocybin specifically) and forms a theory (stoned ape) that is both loved by some and not accepted in scientific circles. McKenna also argues that we have to restore balance to nature and ourselves (archaic revival).
Quick Take
The book is divided into four parts that describe the history, present, and future through McKenna’s lens:
Paradise – How we used to live in balance with nature and how psychedelics co-evolved with us
Paradise Lost – How the balance got lost and ‘dominator culture’ took over
Hell – Critique of current day society and (synthetic) drugs
Paradise Regained? – Ideas about ‘archaic revival’, getting back to nature
What stands out most is the confidence that McKenna has about his theories. He puts them forward as the answer for our evolution and for the cure to our current predicament. Yet a careful reading may question many of his assumptions. The idea that psilocybin may give you a broader perspective and new experience could very well be true. But that it may help with visual acuity is questionable, that you will be more sexual is not everyone’s experience, and traditional cultures were far from more peaceful than our current system (one needs only read a few pages in anything Steven Pinker has written).
Thinking or arguing that everything was better in the past also makes me think back to Plato. At that ancient time, and many times since, they thought that we had fallen from grace, that our current life was but a mere dud of the full potential. What I think is missing there, and with Food of the Gods too, is a recognition that we don’t have the answers, that there is no perfect society.
Many things are bad, even terrible, about our current society. But thinking back to a time where childbirth was the norm, a small infection meant death, and where war with the next tribe or city over was a given, doesn’t seem to be the answer.
The book is recommended to gain more insight into McKenna’s thinking and the broad set of ideas that one can have about psychedelics. But I would urge the reader to stay critical and take from the book what is useful.
The Precipice by Toby Ord is a great birdseye view of the biggest challenges that we humans face in the future. Challenges that have the possibility of extinguishing our potential, threats that may make us go extinct. As could be predicted, these threats are currently mostly man-made.
I found this review by Scott Alexander very good. Do read it if you want to get a good overview of the whole book.
Also see this review by Theron Pummer on Notre Dame Philosophical Reviews.
The biggest things that stood out to me were:
Risk from AI is one of the largest (1 in 10 change in next 100 years)
I can agree on that point, but also think that there are some very good arguments that we will create benevolent AI or at least AI that has ‘good’ goals and that we can manage that
This is the essay for the third theme of my 2020 goals.
I’ve always appreciated good music and have a very diverse set of musical genres that I like to listen to. For some years I’ve played saxophone and someday (when not living in the city) I hope to resume doing that.
Next to playing the saxophone, I haven’t really made music myself. Because I enjoy electronic music (techno, house, etc), I plan on learning how to make some of that myself.
This reminds me of a time when I was about 14 years old. My brother and I got a dj-set on which you could mix music together. We used it for a while but sold it to a friend within a year or two. The friend eventually became quite a reasonable dj.
My two goals for this project are, 1) be able to create music myself, 2) by this process learn to enjoy/appreciate music even more (by knowing what goes on ‘behind the curtain’).
Plan of Attack
Find a program to make it in (I now have FL Studio 20)
Find tutorials on how to use the program
Find samples/edit them and make my first song
Make more songs with these ideas:
Classical music and techno beats
Melodic vocals and techno beats
Movie/tv series quotes and techno beats
A more funky ‘tropical house’ beat
Synthesizer number
Find a way to easily host them (e.g. on this site and/or soundcloud)
Design a workflow/system that I can keep on making music after this initial project is done
What I’ve Learned
I’m subscribed to SkillShare (referral link) and there I’ve found over 10 courses for FL Studio 20. I’m going to start with ‘FL Studio 20 Beginners Course – Learn How to Make Beats in FL Studio’
First session: 1.5h
Select ASIO driver (f10, audio), you can change the version if one doesn’t work well
Increase buffer length (f10, then audio, buffer) if the pc can’t keep up. Smaller buffer length if pc can do it well
Resampling quality (can do lower quality whilst making it (f10, audio)), put at maximum when exporting song
Undo history at 100 (f10, general), knob tweaks also enabled (both were already at this setting)
Autosave frequently – because chance of crashing highest during playback (f10, file) and changed save folder to large drive (D)
Press f1 to go to help (webpage by FL Studio)
How does it work?
You create patterns, loops
You add these to the playlist, this creates the song
You choose when and where the patterns play (arrange them)
In the mixer you can adjust the loops (mastering, audio painting, transition, filters)
If you have your own sounds, you can drag them into the ‘browser’ (on the left), just drag the folder there
F2 – rename and colour a pattern (loop)
Ctrl + x (when selecting parts of your loop, you cut them)
F4 – new pattern
+ / – go to next / previous pattern (1-9 ditto)
! paste in snares etc (in your pattern – from other pattern)
play buttons – channel rack (is only pattern), playlist (is all)
! Bar at top of pattern is (I think, looks different than tutorial) how much they ‘miss’ the perfect mark
Shift + ctrl + c = clone a pattern (or right click on the pattern name (in top bar)
If you have an instrument, right click on it to go to piano roll
Ctrl + click (slepen) is highlighting
Shift + click to duplicate that what you selected
Second session: 1h
Middle-mouse click on loop to rename (and colour – F2 when that is selected)
Knobs on left of loops are left-right (first knob), and volume (second knob)
Panning can also be done in in mixer
Highlight sounds (loops) by left/right-click, alt (arrow up/down), shift+click, clicking on them (so everything that makes sense)
If multiple selected, can do gradient
In the mixer (down), you can assign your sounds, shift+ctrl+l and start from your first/top sound (auto-fills the rest after that)
Alt+delete (is delete loop)
If you drop a sound, drop it at bottom or in between other sounds (otherwise it overwrites the other one)
In loop/channel-panel, the III (three bars) icon is where you can make the sounds/tunes more human (same as thing in piano roll (bottom)) – called the graph editor
In loop/channel-panel – you have a loop feature (somewhat confusing – looping stuff that isn’t as long as everything or something)
(that was step-sequencer, now playlist)
Ctrl+a, del = empty whole playlist
select patterns with number pad (1,2,3)
then plus (or minus) to go to next/previous pattern
hover over top bar (with numbers), ctrl+click-hold to select that part, ctrl+b to copy-past that part
magnet (also top bar), you can select beat/bar to change where the loops snap to (how fine-grained)
(working with audio clips), good, but for drums etc use fl studio things (not audio clips)
alt (and move a loop in playlist freely) instead of snapping to the ‘grids’
alt+shift (right side), you can cut a part (and then delete the part you don’t want with right mouse)
Shift+Q, quantise = snap to grid
Third session: 1.5h
(piano roll)
F7 to open, ENTER to make full screen
Quarter beat/half-step (in magnet) to show the right amount of zoom/snaps (shift to mini-adjust time, alt to mini-adjust volume)
Ctrl+q is making everything snap (quantize) to gridlines
(trying out some things in piano roll)
if ghost notes enabled, double-right-click on notes to go to the other (ghost) instrument
via edit, allow resizing from the left (seems reasonable)
control (bottom) can adjust volume and pan (alt and hover over note you want to edit)
Not too useful for piano/guitar, but can be cool for snare or other things you want to edit in volume/pitch
(how to use the mixer)
Route sound (loop) to mixer (d/q to play that sound and check if the volume etc is moving on the right mixer)
ctrl+shift = higlighting multiple mixers
dry signal, going to master directly, wet signal is one that is going via other mixer (e.g. the reverb)
