Dr. Belaveshkin

https://youtu.be/0gNR7c7CBYo

Штотыднёвыя этэры працягваюцца, далучайцесь. In English soon!

The most underrated feeling with amazing health benefits. https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Awe_FINAL.pdf

Would you buy a product without a label showing its ingredients or expiration date?

Would you shop at a store known for frequent cases of customer food poisoning?

Would you buy meat with signs of decay and a foul smell?

Would you silently eat whatever the seller decided to put in your basket?

Would you eat food with glaring spelling mistakes on the packaging?

Would you feed your friends or children with food from the trash?

Would you buy loose cottage cheese from a dirty stranger's hands?

Would you pick up a fish lying on the sidewalk for your dinner?

If you wouldn’t do this with food, then why do it with information? It’s even more dangerous—spoiled food can be thrown out, but lies cannot be unseen, and admitting you’ve been deceived is far more complicated.

1000 days of war

14 Characteristics of Fascist Thinking and Behavior (Umberto Eco):

1. The cult of tradition: Adherence to the past and rejection of modernism.
2. Rejection of rationalism: Distrust of science, promotion of irrational and intuitive beliefs.
3. The cult of action for action's sake: Prioritizing action over reflection or discussion.
4. Intolerance of dissent: Critical thinking is seen as betrayal.
5. Fear of difference: Intolerance of diversity and a drive toward uniformity.
6. Appealing to mass frustration: Leveraging the grievances of socially marginalized groups.
7. Obsession with conspiracy: Belief in a hidden enemy acting against society. (here foil hats perfomans)
8. The enemy is both strong and weak: The opponent is portrayed as powerful yet pitiful.
9. Pacifism is treason: Readiness for war is glorified over the pursuit of peace.
10. Contempt for the weak: Social darwinism and elitism.
11. The cult of heroism: Glorification of heroism and death in the nation's name.
12. Machismo: Sexism, disdain for feminine values, and denial of women's rights.
13. Populism and anti-democracy: Disdain for democratic institutions and praise for "the will of the people."
14. Newspeak: Simplification of language and the use of propagandistic slogans for manipulation.

14 Characteristics of Fascism by Lawrence Britt (2003):

1. Powerful nationalism: Patriotism elevated to a cult, with ubiquitous use of national symbols.
2. Disregard for human rights: Justified by "security needs" or other aims.
3. Scapegoating enemies: Blaming specific groups for societal problems.
4. Military supremacy: Emphasis on the military, defense spending, and militarization.
5. Sexism: Oppression of women, homophobia, and traditional gender roles.
6. Control of mass media: Information manipulation and free speech suppression.
7. Obsession with national security: Using fear as a control tool.
8. Religion and government intertwined: Religious rhetoric legitimizes power.
9. Protection of corporate power: Privileges for big businesses, merging of business and state.
10. Suppression of labor unions: Limiting workers' rights to organize.
11. Disdain for intellectuals and art: Anti-intellectualism, censorship, and suppression of creativity.
12. Obsession with crime and punishment: Harsh laws and severe penalties.
13. Corruption and cronyism: Using power to enrich the elite.
14. Fraudulent elections: Manipulating results and suppressing opposition.

Science may seem far from creativity, but that is not always true. In the past, many scientific experiments were public performances. Anatomical dissections could be witnessed in a theater by purchasing a ticket, and many physics demonstrations were conducted in public squares in front of crowds. Anyone could personally witness a scientific experiment rather than just read about it in a book.

As for the social sciences, ancient Greek dramas were initially conceived as entertainment and therapeutic exercises. By exploring intense emotions and the strengths and weaknesses of characters, audiences learn to see these traits in themselves. The Greeks considered catharsis a vital therapeutic tool—"purification" or "cleansing," often referring to releasing emotions through their expression.

Today, we see the close relationship between Philip Zimbardo's social experiments and Marina Abramović's performances. Experiments become performances, and performances turn into scientific experiments, revealing hidden aspects of human nature unexpectedly and prompting us to reconsider what we observe.

This brings me to a performance by Belarusian artist Vladislav Bokhan, which helps us understand the depth of his creativity. While the media mocks "tin foil hats," the concept is much deeper. The performance consists of 14 separate actions, each illustrating one of the 14 characteristics of fascism as outlined in Umberto Eco's essay (point 7 below). Each action vividly demonstrates aspects of everyday Russian fascism (Rashism).

One of these actions, "Tin Foil Hats: The Helmet of the Motherland," illustrates the fascist fixation on conspiracy theories—a belief in a powerful enemy waging a deadly war against us through secret plots. Tin foil hats are presented as protection from invisible NATO satellite electromagnetic impulses. Belief in conspiracy theories serves as a strong predictive indicator: since 2011, references to conspiracy theories and sales of books on the topic in Russia have increased 6–9 times (!). Following Bokhan's work allows you to explore the realization of the other characteristics.

The 12 Stoic Commandments
1. Who to compete with?
Compete with yesterday's Self. Strive to surpass yourself, going to bed even just a bit smarter and stronger than you were the day before. “The greatest victory is the victory over oneself,” and “one who conquers himself conquers the entire world.”
2. Whom to command?
Command yourself. The person who cannot command himself is a slave. "Who cannot obey himself will be commanded." "He who cannot command himself must obey. Some can command themselves, but still lack much to know how to obey themselves." Control yourself and observe the Stoic dichotomy of control - "You have power over your mind, not outside events. Realize this, and you will find strength."
3. Who to listen to?
Listen to your reason and be inspired by the emotions it generates through rational vision. "A person must conquer his passions, or they will conquer him." You will rule over many if your mind rules over you. Reason should come from within, not from emotions stirred by the external world. If your mind rules you, you are a king; if your body rules, you are a slave. Ask yourself: Is your mind a slave making endless excuses, or a guide seeking ways to act?
4. From whom to expect?
Set expectations only for yourself, not for others or the world. Expectations from others lead to disappointment. Expecting from yourself sets a bar and a standard for your actions: What will I do in this situation? How will I behave?
5. Whom to impress?
Aim to impress only three people: your child Self, Future Self, and the Best Possible Self. Trying to impress random people is foolish if they aren’t who you aspire to be. Also, seek advice from this same trio.
6. From whom to seek advice?
Consult this same trio. Ask your future Self: Will I regret doing (or not doing) this? Will I be proud of myself for doing (or not doing) this? You can even call upon your Death and ask: Does this matter? Or, could you reflect on your Inner Observer: Do I like who I am when I do this?
7. Who to befriend?
Be friends with yourself. Often, we are our own enemies—rude, dismissive, ignoring our own needs. Remaining an enemy to oneself only makes it harder to build true friendships with others. Start with yourself, and never speak or treat yourself worse than you would a friend.
8. Whom to take care of?
Take care of yourself first. You cannot help others if you cannot first help yourself. Remember the oxygen mask rule: put on your mask first, then help the child. Your strength, influence, and resources empower your ability to help others. If one person becomes strong, those around them may be saved.
9. Whom to trust?
Trust yourself. Stop lying to yourself and letting yourself down, even in small ways. Keep your promises to yourself and avoid self-deception. This builds real self-belief based on true actions.
10. Whom to change?
Change yourself. Be an example to friends, children, and others. This is vicarious learning—just by living according to your principles and taking action, you become a more vital example than through words alone. Whatever you tell children, they will do what you do, not what you say.
11. Whom to judge?
Judge yourself. "If another’s delusion angers you, turn back upon yourself. Consider a similar failing within yourself, like valuing money, pleasure, or empty fame. When you find this in yourself, you will soon forget your anger, especially if you realize that person cannot help but be that way." — Marcus Aurelius, Meditations. When you see faults in others, reflect on how to avoid similar ones.
12. What to do?
Do what must be done. What you personally ought to do, arising from your moral duty, values, roles, and skills. Do what you excel at, where you bring the most value to the world. Only you can do those unique things—from caring for your child to achieving professional success. To fulfill and maximize your physical and mental potential is your sacred duty to yourself.

Do not mix or the hedonic escalation effect. A single dopamine trigger often has a mild impact by itself. However, a combination of triggers can create the effect of a "sum of pleasure" or "hedonic escalation," where the combined impact becomes intense, leading to uncontrolled consumption. This could involve certain pastimes (like binge-watching a series with alcohol and pizza) or specific recipes (such as salted caramel), and so on.

How does it work? We can get satiated with one or two triggers when they’re not constantly available. For example, fruits and honey are only accessible in autumn, fruits start sour and later turn sweet, and meat is fatty. This is why we quickly become oversaturated when we eat just one ingredient: pure sugar, caffeine, or salt. But carefully crafted combinations break this natural satiety. When industries combine many unpredictably strange, stimulating ingredients into a single product, it creates the effect of "sum of pleasure" or "hedonic escalation."

Social media algorithms also combine odd triggers (like music, faces, motion, and words) to extract every last drop of dopamine from an already drained brain, emptying it until there’s no will to live left. Such combinations give rise to strange super-stimuli of sexual attraction or an idealized image of an enemy—these principles apply in every aspect of life. Take the familiar Coca-Cola and let’s examine its addictive ingredients one by one.

1. Sugar. 106 grams per liter. Enough said about liquid sugar, let’s move on.
2. Caffeine. 96 mg per liter. How much is this? A cup of black tea has 40 mg.
3. Caramel coloring. Caramel as a food additive is produced by heating sugar. It adds intense color and aroma, found in beer, condensed milk, soy sauce, etc. Our brain loves anything roasted, so the smell of roasted sugar increases appetite, making caramel coloring not just a dye.
4. Phosphoric acid. This acid serves two primary purposes: it masks the sugar; without acid, you couldn’t drink a liter of 10% sugar solution. Acidic juices completely hide excessive sweetness, prompting overconsumption. A slight acidity enhances taste, making the product more appealing and desirable.
5. Carbonation. Carbonated water increases the hunger hormone ghrelin by 50% in people, making neurons more sensitive to dopamine.
6. Sodium. A liter of cola contains 100 mg of sodium, comparable to a pinch of salt (150 mg). Adding salt to any food enhances overconsumption, and when combined with sugar, it boosts addictive properties. Furthermore, a bit of salt increases sensitivity to sugar.
7. Marketing and advertising. Product taste depends on what we see. Studies show that different labels on the same wine bottle trigger different dopamine responses in tasters. Coca-Cola’s intensely aggressive marketing is best illustrated by a single number: by age 18, the average American has seen the Coke brand 10 million times.

Hedonic escalation: When food just tastes better and better. C Crolic, C Janiszewski. Journal of Consumer Research 43 (3), 388-406, 2016.
The evolution of sour taste Proc Biol Sci 2022 Feb 9;289(1968):20211918. doi: 10.1098/rspb.2021.1918
Carbon dioxide in carbonated beverages induces ghrelin release and increased food consumption in male rats: Implications on the onset of obesity Obes Res Clin Pract 2017 Sep-Oct;11(5):534-543.

Gray in the beard, devil in the rib - the elderly devouring their children’s future. There’s a common belief that politicians become more conservative, cautious, and less inclined to make impulsive decisions as they age. Indeed, the prefrontal cortex, the brain region involved in decision-making and impulse control, matures only around age 25. Yet experience is also necessary for wisdom, so in ancient times, one could only become a Roman consul after 42.
However, for psychopathic politicians who see others merely as tools or enemies, the story is different. Research shows that after age 50, 93% of psychopaths not only fail to improve but tend to worsen in traits and behaviors (99% increase in manipulativeness, 94% in antisocial behavior, 93% in emotional abuse, 84% in psychological abuse, 58% in financial abuse, and 47% in cruelty). Psychopaths are driven to constantly raise the threshold for self-stimulation to maintain the excitement they crave, leading to a continuous increase in perverse behavior. Why do they do it? Because they enjoy it, can do it, and often face no consequences.

Aging also weakens the prefrontal cortex's function, diminishing its inhibitory and controlling role, which leads to disinhibition. In severe cases, this can result in “frontal lobe symptoms” such as sloppiness, crude behavior, tasteless jokes, euphoria, lack of self-critique, inability to plan or stick to actions, outbursts of rage and aggression, and a failure to see things from others’ perspectives. Ancient philosopher Thales famously stated that the most astonishing sight in the world was an elderly tyrant. In antiquity, tyrants were often overthrown rather than re-elected.
Not all psychopaths, however, are hopeless: some can adapt if society’s pressure is strong enough and if punishment is inescapable. Some psychopaths manage to overcome genetic predispositions and lead socially successful lives. Brain scans have shown that “socialized” psychopaths possess denser gray matter in the ventrolateral prefrontal cortex, indicating a higher level of cognitive control over impulsivity. Interestingly, the stronger the psychopathic traits, the more developed this brain area is, enabling better socialization.

Regarding scientific progress, there is a famous principle named after Planck: science advances one funeral at a time. Elderly scientific authorities gain followers, occupy key positions, review articles, and often suppress grants and publications that contradict their views. Research supports this observation: following the death of prominent scientists, publications by their co-authors decline sharply, while non-collaborators’ publications and the influx of new researchers to the field increase.

P.S. Psychopathy is found in only 1–4% of the general population (rising to 15–25% among criminals), with certain personality traits found in about 10% of the population. Professions with higher rates of psychopathy include executive leadership (four times higher than the general population), law, sales, surgery, journalism, law enforcement, clergy, head chefs, and government positions. And if we consider a law-enforcement-criminal-government official, then it’s almost a certainty!


An Investigation of the Relationship Between Psychopathy and Greater Gray Matter Density in Lateral Prefrontal Cortex Personality Neuroscience September 2019.
Surviving Senior Psychopathy: Informant Reports of Deceit and Antisocial Behavior in Multiple Types of Relationships. International Journal of Offender Therapy and Comparative Criminology. January 2022.
Does Science Advance One Funeral at a Time?. American Economic Review. 109 (8): 2889–2920.

Rose-colored glasses beat the glass inwards. Or - payment for illusions is a reality for which you are not prepared for. It is always surprising how people expect goodness and well-being from pathological liars, criminals, clinical sociopaths.

It's like fish believing the fisherman that he came to feed them. They open wide their mouths for free money (or the promises of a populist), and then complain that they were gutted and fried.

A healthy reaction to a freebie being shoved into your mouth is not salivation, but clenching your teeth so as not to swallow the hook

The lure of “free rewards” is powerful – “Vote for us, and you’ll get everything just like that and become great.”

2. Lower serotonin. Completely discredit the “here and now.” Right-wing extremists denigrate and criticize the world (destroyed traditions, weak leaders, oppressive authorities). Left-wingers also devalue the present (an unjust, corrupt, dangerous, unfair, greedy world). Religious fanatics see reality as a bleak imitation of paradise, the body as temporary, the world as flawed, and life as a fleeting moment compared to eternity in heaven (or hell). The aim is to instill guilt, dissatisfaction, irritation, and hatred toward reality, pushing people to despise themselves and willingly destroy their identity.

In this environment, people are pulled between a devalued reality and an attractive fantasy, which can lead them to reject real-life concerns entirely and prioritize a fabricated existence that better matches their idealized perceptions.

So what to do? What do I offer?

“... it must be remembered that we are in the preliminary stage of one of the greatest battles in history, that we are in action at many other points in Norway and in Holland, that we have to be prepared in the Mediterranean, that the air battle is continuous and that many preparations (...) have to be made here at home. (...) I would say to the House, as I said to those who have joined this government: «I have nothing to offer but blood, toil, tears and sweat.»

We have before us an ordeal of the most grievous kind. We have before us many, many long months of struggle and of suffering. You ask, what is our policy? I can say: It is to wage war, by sea, land and air, with all our might and with all the strength that God can give us; to wage war against a monstrous tyranny, never surpassed in the dark, lamentable catalogue of human crime. That is our policy. You ask, what is our aim? I can answer in one word: It is victory, victory at all costs, victory in spite of all terror, victory, however long and hard the road may be; for without victory, there is no survival”.

The dopamine-serotonin swing: from drugs to ideologies. Our brain uses different neurotransmitter systems to interact with what lies at a distance from us. There's the “here-and-now, accessible” the liking system (oxytocin, endorphins, serotonin) – and the “future, not-here, unavailable” system – the wanting system (dopamine). The first system is active when we’re mindful, accepting reality, and present. When we slip into rumination, anxiety, or fantasy, the second system kicks in. Typically, we live mostly in the present, occasionally switching to the dopamine system for goal-setting, desires, forecasting, and planning, and then return to the present (this is a simplified explanation).

Historically, escaping from reality was difficult due to its intense demands – survival, food gathering, mating, navigating threats – forcing us to remain grounded in the “here-and-now” with only brief ventures into fantasy. This created a vulnerability in our brains: a lack of brakes when consciousness and attention slip into fantasy. This works at the neurotransmitter level too – the less satisfaction you derive from the present (oxytocin for social connection, endorphins for savoring experiences, serotonin for status), the more appealing dopamine temptations become, and so does the virtual reality they promise.

The less people engage with real life (work, communication, physical contact, survival tasks), the more attention drifts into dopamine-driven fantasies. This effect has only intensified in the past decade.

The draw of dopamine stimuli. All dopamine stimulants share a common feature: they create a pleasant virtual reality that starkly contrasts with the real world. This could include anything: alcohol, for instance, creates a reality where problems disappear, and the person feels like a hero, relaxed and humorous. Religion can create a reality where the poor see themselves as righteous saints.

How people escape reality. Any dopamine stimulant can become an escape. People may flee reality through binge-eating, fantasy, reading, hobbies, collecting, binge-watching, sects, religions, news, conspiracy theories, or ideologies. The key is that the new reality should feel pleasing. There’s nothing wrong with immersing yourself in a good book or film, but problems arise when this imagined reality becomes preferred and starts affecting decision-making.

In such cases, reality loses its appeal; it becomes a nagging reminder of one’s shortcomings, something to dismiss or eliminate. This resembles a drunken person, sprawled and soaked, seeing themselves as a respected hero, or a fanatical killer who envisions themselves as a saint. Jean Baudrillard called this a simulacrum – a fake entity that replaces “an agonizing reality” with a simulation, a representation of something that doesn’t exist.

Eric Hoffer, in The True Believer, noted that fascists and communists recruited from the same “ditch,” drawing supporters prone to ideological obsession, overeating, or addiction. These tendencies are common in people with low status or who are experiencing tragedy and failure (an unpleasant reality). But how do you deceive healthy individuals?

Undermining the present and enhancing the future – reality should die. Religions and ideologies achieve this by devaluing the present and what people currently have (reducing serotonin) while promoting an “ideal future” (increasing the appeal of the dopamine trigger). This pulls people from reality into fantasy. It’s a pivotal point – the destruction of reality (post-truth) where reality no longer matters in decisions, and the criterion for truth becomes “if I like it, it’s true.”

1. Increase dopamine. Amplify the appeal of scenarios that are alternatives to reality: tempt people with a glorious future (leftists), a golden past (rightists), or paradise with celestial rewards (religious extremists). These scenarios become virtual drugs, drawing people in and occupying their thoughts. The stronger the craving for dopamine, the less critical thinking engages.

Belarusians celebrate Dziady (Дзяды), an ancient tradition of honoring ancestors. Like any true tradition, it should be a fire that we pass on, not ashes we simply revere. Let’s explore how knowing one’s genealogy supports health and well-being.

1. Increasing resilience to stress.

Studies show that people who know their family history often have greater resilience to stress. Knowing family stories helps us better understand our own identity, which in turn helps us respond more steadily to life’s challenges. People with a good understanding of their family history generally show higher confidence levels than those less familiar with their roots.

Family history research is correlated with a stronger internal locus of control, higher self-esteem, a better family atmosphere, closer bonds, less anxiety, fewer behavioral issues, and more effective stress management. Family history works as therapy. Studies show that those who participated in family history classes increased self-esteem, reduced anxiety, and improved resilience, with self-esteem rising by 8% and anxiety dropping by 20%.

2. Building self-esteem and identity.

Knowing one’s roots strengthens the sense of belonging to something more significant, which is especially important for building stable self-esteem in children and teens. Research in this area confirms that children familiar with family stories are more confident and have a stronger sense of personal identity. Researchers at Emory University found that adolescents who engage with family history “have higher levels of emotional well-being,” as family stories help to give a sense of identity and place in the world. Those with the healthiest identity development had strong knowledge of their family history. This is especially important as many modern ideologies attack traditional identity by breaking down the old and creating a new, distorted one.

3. Expanding the planning horizon and passing down cultural values and traditions.

Studying family history helps preserve and pass on cultural values and traditions. It strengthens intergenerational bonds and helps maintain a family’s cultural heritage. Studies show that the more children know, the stronger their sense of control over life, higher self-esteem, and better family functioning. “Hearing these stories gave the children a sense of history and a strong ‘intergenerational self.’ Even if they were only nine, their identity stretched back 100 years, giving them connection, strength, and resilience,” one researcher noted.

Strong family knowledge is closely tied to a broader perspective. You begin to evaluate decisions in terms of their impact on future generations, and epigenetic research shows this effect can carry forward for generations. A deep perspective on the past can help shape better thoughts about the future since, as we know, the same brain areas are responsible for recalling memories and imagining the future.

4. Strengthening family bonds and social support. Knowing family history fosters unity and closeness in the family, building intergenerational connections. This creates a social support network vital for psychological well-being. Studies have found that family history knowledge significantly correlates with internal control, higher self-esteem, improved family functioning, stronger family cohesion, lower anxiety, and reduced behavioral issues. Developing empathy and understanding: studying family history helps us understand past generations' experiences, challenges and achievements, fostering empathy and providing perspective for facing similar challenges in our own lives.

Family history is a tool for gathering additional health insights and a practice that positively influences mental health and strengthens resilience. A truly noble person remembers or has studied their ancestors, and making this part of one’s culture can be genuinely beneficial. Archive research, recording memories, and even DNA testing can help keep family heritage alive.

An advent calendar as a dopamine mechanism. The dopamine-driven anticipation of a goal can be amplified in creative ways, and the advent calendar is a perfect example of combining three mechanics: the excitement of an approaching celebration, the feeling of progress, and the mystery of surprise. Let’s take a closer look at the last two.

1. Dopamine as a compass

One of dopamine’s key functions is directing us toward a goal, where the sense of satisfaction is the "compass needle." Dopamine points us to the goal, triggering the brain’s reward system and making every step feel rewarding. The closer we get to the goal, the more dopamine is released, giving us a sense of satisfaction that strengthens with each small step. Dopamine “marks” our progress, providing psychological reinforcement that keeps us moving forward.

How to use this in daily life? Creating a sense of growth is deeply motivating. Recognize even small areas where you’ve improved or learned something new. The size of the achievement doesn’t matter—what counts is the feeling of progress, which is extremely attractive. Just beware of one trap: sometimes people prefer new but lower-quality things to old, high-quality ones. In seduction, anticipation is used through pauses, slow development, and gradual pacing. However, remember that a well-designed reward system might drive you toward a goal you never cared about because dopamine interprets the feeling of reward during movement to it as a sign of the goal’s importance.

2. The power of uncertainty

Our brains are prediction machines, constantly trying to calculate what will happen next. When uncertainty is high, it demands more of our attention, which, in turn, makes it seem even more important. This is why an advent calendar's varied, unpredictable gifts are so enticing.
How to apply this? While it’s hard to surprise yourself, you can create random rewards by leaving some element of chance. Try going to the café where a coin flip lands, or make a "lottery" of treats at home—write down small rewards, discard a third of them, toss the rest in a jar, and draw them randomly.

This works similarly in romantic attraction—hints, mystery, and cryptic messages draw interest. Social media feeds, lotteries, and so on also use this randomness.
When there’s space between meetings, it leaves room for reflection and anticipation. The brain’s dopamine levels rise as we consider potential future developments, increasing attraction and making each encounter even more exciting. Little surprises—unexpected compliments, gifts, or spontaneous plans—also boost dopamine. The unpredictability keeps interest high and strengthens emotional connection. But don’t fall into the trap of confusing inconsistent or disorganized behavior, or bipolar or borderline personality disorder, with alluring "mystery."
How do you use these dopamine mechanisms? Ever fallen into their traps?

Walking past the beautiful Bank of England building one day, I was reminded of a curious principle named after Charles Goodhart, a former advisor to the Bank of England. In 1975, he formulated a rule now known as Goodhart's Law: "Any observed statistical regularity tends to break down once pressure is applied to it for control purposes." In essence, when we set a target to achieve a certain metric, the old patterns that once made that metric meaningful stop working. Simply put, "when a measure becomes a target, it ceases to be a good measure."

✅Epigenetic age: When we replace hard endpoints in research with biomarkers, we risk making critical errors. For example, epigenetic age can be reduced by taking vitamin D, growth hormone, folate (B9), B12, and consuming certain foods (like poultry). However, none of these interventions reduce mortality or extend lifespan.

✅The Vitamin D paradox: High levels of vitamin D in the blood are strongly linked to lower risks of various diseases—cancer, autoimmune disorders, obesity, and diabetes—according to numerous studies. The quality of this research is beyond doubt. However, taking vitamin D supplements above normal levels proves almost useless. Why? Vitamin D levels are a reflection of how much time someone spends outdoors, which correlates with being more physically active, socially engaged, and overall healthier (versus being stuck indoors). Plus, there are other compounds produced under sunlight that supplements can't replace (more than a dozen, from nitric oxide to proopiomelanocortin). This doesn’t just apply to vitamin D, but to many other markers, from homocysteine to zinc.

✅Weight loss. Many people make weight reduction their primary goal, tracking progress solely by the number on the scale. This often leads to unhealthy practices like extreme diets or loss of muscle mass instead of fat. In the end, the pursuit of their goal leads to burnout and eventual weight gain. The more they lose, the closer they get to failure.

It’s like trying to evaluate a car’s condition based solely on mileage (which can easily be tampered with), assessing love by the number of gifts exchanged, or judging children based on their grades. Goodhart’s Law applies to society as well. If businesses are rewarded based on the weight of their production, products become heavier. If transportation companies are judged by kilometers traveled, routes become more complicated. If education is measured by test scores, the entire system bends toward teaching to the test.

😬When company rankings or performance metrics become the focus, efforts shift toward manipulating those numbers at any cost. In some cases, countries—like Belarus—falsify economic data or infant mortality rates just to climb higher in UN rankings. The same is true for academic metrics: when citations become the benchmark, the quality of research declines, and the number of low-quality papers skyrockets.
Metrics are useful, but they should guide us, not be our ultimate goals. It's always important to focus on real, meaningful outcomes. When setting goals or evaluating progress, it's crucial to keep Goodhart’s Law in mind, so we don’t lose sight of what really matters.