Welcome to Your Dose of Dr. Molly: Issue #10!
Psychedelic Science Conference inside scoop, debunking fish oil myths, & nutrient-dense storage & cooking tips. Plus lots more, don't miss out!💫
I am thrilled and filled with hope coming off the heels of the awe-inspiring Psychedelic Science Conference in Denver last month. The conference showcased the power of psychedelics and reinforced my belief in a future brimming with optimism.
From my early days at the MAPS conference in 2013 to the present, I have witnessed the incredible growth of the psychedelic renaissance. Today, I am more convinced than ever that we need to pioneer a healthcare system focused on real health—helping individuals adapt and self-manage in the face of challenges. To achieve this, we must foster a global awakening to wellness and revolutionize medicine itself.
To cultivate healthier habits and inspire lasting change, we need to empower doctors to prescribe a range of "unconventional" remedies: exercise as medicine, sleep as medicine, community as medicine, food as medicine, apps as medicine, wearables as medicine, love as medicine, psychedelics as medicine, and even clean air and water as medicine. Additionally, educating individuals and empowering them to make the right choices and design their unique lifestyle will improve well-being, prevent chronic diseases, and extend healthspan. This is exactly why I created my online course, Your Healthspan Journey, to help people take control of their own health. Together, these stepping stones can lead to a transformative movement that prioritizes health optimization on a national scale, granting billions of individuals longer, more fulfilling, and healthier lives.
But before we embark on this grand undertaking, let me share some intimate insights and invaluable takeaways from the transformative conference that has ignited my spirit. Together, let us journey toward a future where wellness knows no bounds.
A Transformative Experience: Reflections from the Psychedelic Science Conference 2023
The Psychedelic Science Conference held in Denver in June 2023 was a groundbreaking event that showcased the growing acceptance and recognition of psychedelics as medicine. As a doctor passionate about psychedelic harm reduction, I had the privilege of attending the conference and witnessing the palpable energy and enthusiasm surrounding the movement. Here are a few of my personal experiences, remarkable insights, and inspiring encounters from this transformative event.
(1) Embracing Mainstream Acceptance: The conference marked a significant shift as psychedelics evolved from a counterculture phenomenon to being recognized as legitimate medicine. With over 12,000 attendees representing diverse backgrounds, including MAPS, pharmaceutical companies, indigenous communities, and medical research institutions, the event symbolized the growing mainstream acceptance of psychedelic therapies.
(2) Bridging Medicine and Psychedelics: One highlight was witnessing the integration of psychedelic medicine into mainstream healthcare. As a medical professional, I was thrilled to participate in specialized sessions and earn continuing medical education credits focused on psychedelic medicine. This demonstrated a crucial step toward embracing psychedelics as viable treatments within the medical community.
(3) Exploring Psychedelic-Assisted Sex Therapy: During the conference, I organized a breakfast event that explored the potential of psychedelic medicine in addressing the root causes of sexual dysfunction. This captivating talk (we recorded it and will post it online soon), which delved into the neurobiology of love and the potential of psychedelics as catalysts for transformative experiences, garnered immense interest. Many attendees expressed enthusiasm and signed up to learn more about my company's forthcoming launch of psychedelic-assisted sex therapy. If you want to be informed of our upcoming launch of our digital program or our couples retreat in 2024, please email molly@adamobioscience.com.
(4) Networking and Collaboration: The conference provided fertile ground for networking and collaboration among like-minded individuals. Engaging with new collaborators and reconnecting with old friends, I witnessed the collective vision of harnessing psychedelics as accessible medicine for the masses. The presence of various investor groups, meetups, and networking events fostered a sense of community and a shared commitment to finding novel solutions for the prevailing mental health crisis.
(5) Funding Psychedelic Research: One of the most inspiring moments was witnessing a physician scientist, Jeannie Fontana, MD, PhD, leading an initiative called "Treat California." Drawing from her experience in successfully securing funding for stem cell research, she embarked on a new mission to obtain funding for psychedelic medicine. Recognizing the immense potential of psychedelics in treating addiction and mental health disorders, her goal is to collect 1 million signatures and secure 5 billion dollars for psychedelic research.
Attending this conference was an unforgettable experience. It showcased the significant progress made in the acceptance of psychedelics as medicine and highlighted the urgent need for funding and research to address the mental health crisis. As the psychedelic movement gains momentum, events like this conference serve as catalysts for transformative change, pushing us closer to a future where psychedelic therapies are widely accessible and capable of improving countless lives.
For a fun read about all my friends in the psychedelic space, check out this article in The Wall Street Journal on the movement powering Silicon Valley. It’s a small world after all! 😎
Maximizing Nutrient Density in Fruits and Vegetables: Cooking Tips and Techniques
To obtain essential nutrients, it's crucial to consume a diet rich in fruits and vegetables. Let's explore effective ways to maximize the nutrient density in these plant-based foods through proper selection, storage, and cooking methods.
Choosing and Storing Nutrient-Dense Produce:
Opt for fresh, ripe produce: Fresh and ripe fruits and vegetables generally have higher nutrient content compared to overripe or stored produce.
Prioritize organic and locally grown produce: Organic farming practices and locally sourced options often yield higher nutrient levels.
Eat a variety of colors: Different colors indicate the presence of various nutrients. Aim for a diverse array of colors to ensure a broad spectrum of vitamins, minerals, and phytonutrients.
Preserve nutrients through proper storage: Store produce in cool, dark, and dry conditions to maintain their nutrient content. Avoid overcooking or prolonged exposure to light, air, and heat. Plants need carbon dioxide and water, it’s science! Only chop what you plan to eat for the next week. Here are some more specific storage tips:
Kale: Place it in a bag with a wet paper towel, tied at the top to create a greenhouse effect.
Jicama: Chop it and squeeze lime juice over it, then store in an airtight container.
Carrots and celery: Store them chopped in water.
Cauliflower: Prepare only half, steam it briefly, and store it in an airtight container.
Eggplant and zucchini: Store them in a bag with a slightly damp paper towel.
Asparagus: Place it in a cup of water and cover it with a plastic bag.
Cooking Methods to Retain Nutrients:
Cook with minimal water and shorter cooking times: Excessive water and prolonged cooking can lead to nutrient loss. Opt for steaming, stir-frying, and microwaving, as these techniques help retain more nutrients.
Steaming: Ideal for broccoli, cauliflower, carrots, Brussels sprouts, asparagus, green beans, and leafy greens. Steaming helps retain vibrant colors and preserves nutrients.
Stir-frying: Suitable for bell peppers, snap peas, bok choy, zucchini, mushrooms, onions, and carrots. Quick cooking in a hot pan maintains crispness and nutrient content.
Microwaving: Use this method for corn on the cob, sweet potatoes, beets, green peas, and winter squash. Microwaving with minimal water preserves natural flavors and textures.
Consuming raw: Enjoy leafy greens like lettuce, spinach, arugula, cucumbers, bell peppers, tomatoes, radishes, and carrots raw to retain their full nutrient profiles and refreshing crunch.
Blanching: Green beans, broccoli florets, cauliflower florets, and carrots can be blanched to preserve their color, texture, and nutrients. Blanching also partially cooks these vegetables, making them suitable for freezing or adding to salads.
Additional Tips:
Eat fruits and vegetables in their entirety: Many nutrients are concentrated in the skins, peels, and leaves of fruits and vegetables. Whenever possible, consume them with the skin intact or consider including vegetable leaves in your meals.
Avoid excessive processing: Highly processed fruits and vegetables, such as canned or pre-packaged products, often have lower nutrient levels. Opt for fresh or minimally processed options whenever feasible.
Maximizing the nutrient density in fruits and vegetables is essential for a healthy diet. By selecting fresh, ripe produce, using cooking methods that minimize nutrient loss, and storing them properly, you can ensure you're getting the most out of your plant-based foods. Aim for a colorful plate of veggies every day doused in olive oil for added health benefit!
Experiment with different vegetables and cooking techniques to discover new flavors and combinations while reaping the benefits of their nutrient-dense profiles. Remember to consider the specific requirements of each fruit or vegetable, as some may require specific cooking techniques to optimize their nutrient retention.
By making a few key changes in my own life, I have personally experienced significant improvements in my health. I dropped my LDL particle numbers by 217 points, my LDL by 37 points, and my total cholesterol by 43 points. How did I do it?
By increasing my vegetable diversity and intake, increasing extra virgin olive oil intake, exercising more, losing 5 lb, and significantly increasing my protein intake to 100-130 grams a day (aiming for 1.6 g/kg/day). I have also been consistent in consuming 5 grams a day of pharma-grade omegas and increasing my intake of extra virgin olive oil. Additionally, I believe that the supplement tributerin has been helpful.
Speaking of omegas and fish oils, I have received numerous questions about fish oil supplements.
Should You Stop Taking Fish Oils?
The answer is NO! However, it's essential to do your homework and understand the full picture before making a decision about fish oil supplements. Let me explain.
Recently, there have been claims circulating online, including a study on PubMed, questioning the efficacy of fish oil supplements.
While it's true that many omega-3 products on the market are rancid and of low quality, it is important to educate ourselves on how to identify rancid omegas and source high-quality products that offer abundant health benefits. Quality omegas can be one of the best sources of anti-inflammatories out there, packed with pro-resolving mediators.
Differentiating between pharma-grade and over-the-counter omega-3 dietary supplements is crucial. Quality pharma-grade omegas will be fresh, and it's important to know where they were made and the EPA and DHA content. Proper sourcing is key.
While some of my favorite brands may not be available in the States, such as NPURE3 (made in Norway), you can find prescription Lovasa or Vascepa, which is a pharma-grade fish oil supplement obtainable via prescription in the U.S. Search for pharmaceutical-grade supplements and ensure proper sourcing. Remember, if a fish oil supplement smells or tastes bad, it is bad. Personally, I take 5 grams of pharma-grade fish oil daily and also consume a lot of healthy fats, including olive oil. Quality is one of my biggest secrets to health! Source your food and supplements like they are treasures.
Quote of the Day:
“In most of our human relationships, we spend much of our time reassuring one another that our costumes of identity are on straight.” —Ram Dass
Here’s to taking off the costumes and just revealing our naked selves.
With love,
Dr. Molly
Catch Up On the Latest Blog Posts
If you haven’t already, check out the blog posts on my website spanning a wide variety of topics including lifestyle medicine, personal health technologies, and more to provide you with in-depth research and testing for better health information.❤️