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

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.edu We will be looking for a volunteer and hiring in the coming year. Instagram @ash_e_mason Twitter @DrAshleyMason   Summer Tomato Farmers Market Updates: Tucson Mountain View   Fats: AMA (with Kevin Rose)  Paper that had me digging into cooking oils: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-019-0383-2 On smoke point: https://www.aboutoliveoil.org/evoo-most-stable-cooking-oil Grapeseed 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.pdf How 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.pdf Sandra Aamodt, Ph.D TED talk: Why dieting doesn't usually work Mindful Meal Challenge   Insomnia: Why We Sleep, by Matt Walker Basic CBT book Common cognitive distortions worth working with: https://arfamiliesfirst.com/wp-content/uploads/2013/05/Cognitive-Distortions.pdf Nice review of CBT-I: https://www.acpjournals.org/doi/full/10.7326/M15-1782 Favorite CBT-I book (includes thought record) Stimulus control instructions, original paper: https://link.springer.com/chapter/10.1007/978-1-4757-9586-8_2 Progressive Muscle Relaxation research: https://www.tandfonline.com/doi/abs/10.1300/J137v13n03_04 Progressive Muscle Relaxation (PMR) recordings https://students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-audio-recordings/progressive-muscle-relaxation Direct link to try PMR: https://students.dartmouth.edu/wellness-center/sites/students_wellness_center.prod/files/p_muscle_relax.mp3 Finding a CBT-I practitioner: https://www.behavioralsleep.org/index.php/united-states-sbsm-members Eight Sleep mattress cooler   Sauna: 2016 paper – Janssen et al. https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2521478 This is the medical hyperthermia device that I do NOT use: https://www.heckel-hyperthermia.com/index.php/wbhen01 This 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/10.1080/02656736.2021.1991010 2013 paper – Hanusch et al. (single arm, indwelling rectal probe): https://ajp.psychiatryonline.org/doi/full/10.1176/appi.ajp.2013.12111395 Research on temperature elevations in depression: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0447.1999.tb10864.x Temperature regularizes upon successful antidepressant treatment: https://www.sciencedirect.com/science/article/pii/S0006322397000462 Exercise works for depression: https://onlinelibrary.wiley.com/doi/full/10.1002/da.22842 Literally, I bought friends these thermomenters: https://www.walgreens.com/store/c/walgreens-30-second-digital-thermometer/ID=prod6367272-product The rectal probe we use in the study: https://www.medwrench.com/equipment/2206/mindray-ipm-9800 Longer time to get to high temperature associated with larger antidepressant response: https://www.tandfonline.com/doi/10.1080/02656736.2019.1612103 Example of a possible sauna that people could use at home to extend treatment Rhonda Patrick  on sauna use to extend healthspan: https://www.sciencedirect.com/science/article/pii/S0531556521002916