Articles
The Day You Became A Better Writer By Scott Adams
- Removing fluff and keeping your writing simple is key.
OpenAI Rolls Out Codex, An Automated Coding Agent
- This agent runs autonomously in the cloud to build many new software features in parallel.
- For the longest time, I’ve been waiting for LLMs to get so good they can port my forecasting package, finnts, from R to Python. I think now I might be able to get that work started. Exciting stuff!
Videos
Dr. Rhonda Patrick on the Dr. Hyman Show
- Vitamin D
- What it does: Acts like a hormone, flipping 200+ genes for immune function, mood, and bone strength.
- Problem: Indoor living leaves ~40 % of adults short.
- Fix: Supplement 2 000–4 000 IU of vitamin D₃ daily; pair with vitamin K₂ (≈ 100 µg) so calcium goes to bones, not arteries.
- Omega 3
- Why care: Higher blood omega-3 can add years to life, cut triglycerides, and calm inflammation.
- Targets: 1000–2000 mg EPA + DHA daily from fatty fish or purified fish-/algal-oil capsules.
- Magnesium
- Roles: Needed for 300+ enzymes, ATP energy, nerve balance, vitamin D activation.
- Shortfall: Nearly half the population under-consumes it.
- Dose: 200–400 mg nightly (glycinate, citrate, or malate). Bonus: deeper sleep, fewer cramps, steadier blood pressure.
- Triage Theory
- Minor shortages get “triaged” to urgent tasks (e.g., keeping blood clotting) while long-term maintenance (DNA repair, artery upkeep) is skipped. You feel fine today but sow seeds of cancer, heart disease, or dementia decades later.
- Solution: keep every micronutrient in the green zone, not just “barely adequate.”
- Multivitamins
- Over 90 % of people miss at least one essential nutrient from food. A quality multivitamin/mineral fills common gaps safely and cheaply. Urine color doesn’t equal wasted value; it simply shows water-soluble B-vitamins passing through.
- Personalized Nutrition
- Variants in genes like MTHFR (folate), vitamin D receptors, or magnesium transporters can raise your optimal intake. Simple DNA tests plus blood work reveal whether you need more of certain B-vitamins, choline, or others. One-size-fits-all dosing belongs in the last century.
- Nutrient Synergy
- Magnesium + Vitamin D: Mg activates D; D can’t perform without it.
- Vitamin D + K2: D boosts calcium absorption; K2 directs calcium to bones.
- Food First: Whole foods pack these combos naturally—e.g., salmon (D + omega-3s), leafy greens (Mg + K), bell peppers (vitamin C aids iron absorption).
- Phytochemicals
- Sulforaphane: From broccoli sprouts; switches on Nrf2, your cell-cleanup master switch. Two servings of sprouts or a 10–20 mg extract a few times weekly can boost detox enzymes and antioxidant defenses.
- Anthocyanins: Blue/purple pigments in berries improve brain blood flow and memory; aim for a daily cup of mixed berries or a concentrated powder.
- Rule of Thumb: “Eat the rainbow” = free daily antioxidant therapy.
- Processed Foods
- Factory foods hijack appetite, spike blood sugar, and displace nutrients. In controlled trials people eat about 500 extra calories a day and gain weight on an ultra-processed diet even when meals are calorie-matched. Swap packaged snacks, sodas, and fast-food for whole-food versions; your waistline, microbiome, and inflammation markers will thank you.
- VO2 Max
- Cardiorespiratory fitness trumps almost every other risk factor. Moving from “poor” to “average” fitness slashes mortality risk as much as quitting smoking. Aim for at least:
- 150 min/week moderate cardio (or 75 min vigorous), plus
- 2–3 strength sessions to preserve muscle and bone. Mix in interval training or hiking hills to nudge VO₂ max higher—adaptation happens at every age.
- Cardiorespiratory fitness trumps almost every other risk factor. Moving from “poor” to “average” fitness slashes mortality risk as much as quitting smoking. Aim for at least:
Andrew Huberman’s Productivity Toolkit
Harness circadian biology for sharper focus, better mood, and deeper sleep.
Morning (Wake → Noon)
| Tool | Why It Works | How To Do It |
|---|---|---|
| Log Wake-Up Time | Estimates your temperature minimum (≈ 2 h before normal wake time). Later cues best focus window. | Keep pen & pad on the nightstand; jot wake-up time daily. |
| Walk Outside Immediately | Forward motion + “optic flow” calms amygdala (lower anxiety) and boosts alertness. | 10–15 min brisk walk — no sunglasses. |
| Sunlight in Eyes | Early bright light sets your circadian clock and triggers the healthy cortisol pulse. | Combine with the walk; cloud cover is fine. |
| Hydrate + Electrolytes | Neurons fire with sodium, potassium, magnesium; you wake slightly dehydrated. | Big glass of water + pinch sea salt (≈ ½ tsp). |
| Delay Caffeine 90–120 min | Prevents mid-afternoon crash from early adenosine blockade. | First coffee/tea after the 90-min mark. |
| Fast Until Late Morning | Mild adrenaline bump → tighter focus, better learning. | First calories ~11 a.m.–noon (water/electrolytes only before). |
90-Minute Deep-Work Block
- Start 4–6 h after temperature minimum (usually mid-morning).
- Set a 90-min timer to ride the brain’s ultradian cycle.
- Optimize workstation: screen at/above eye level, upright posture, low-volume white noise.
- Phone off (not airplane mode).
Objective: enter a “tunnel” of calm, intense focus.
Midday
| Action | Why | Implementation |
|---|---|---|
| Workout | Exercise boosts BDNF, immune balance, mood. | Alternate: Resistance (80 % sub-failure / 20 % to failure) and Endurance (80 % easy / 20 % above lactate threshold). Keep < 60 min. |
| First Meal: Protein-Heavy, Lowish Carb | Maintains dopamine & adrenaline for afternoon alertness. | Protein + veg; add starch only if you trained. |
| Omega-3 Dose | 1 g EPA/day supports mood like a mild antidepressant. | Fish, algae oil or capsule with lunch. |
| Post-Meal Walk (5–30 min) | Speeds glucose clearance, reinforces light cues. | Step outside immediately after eating. |
Afternoon
- Light Break: 10–30 min outside. Late-day sun buffers against nighttime light disruption.
- Second 90-min Work Block: Same tunnel protocol during your next alert peak.
Evening
| Habit | Purpose | How |
|---|---|---|
| Dinner = Starchy Carbs + Protein | Carbs → serotonin → melatonin → easier sleep; replenishes glycogen. | Rice, potatoes, pasta, oats, plus moderate protein. |
| Hot Bath/Sauna (1–2 h Pre-Bed) | Heats you so the body cools faster afterward, speeding sleep onset. | 10–15 min hot shower, bath, or sauna. |
| Dark, Cool Bedroom | Light & heat suppress melatonin. | Black-out curtains; room ≈ 18 °C / 65 °F. |
| Optional Sleep Stack | Eases transition without heavy drugs. | 30–60 min pre-bed: 300–400 mg Mg threonate/glycinate + 50 mg apigenin + 100–200 mg L-theanine. |
Night-Waking Fixes
| Scenario | Tactic |
|---|---|
| Wake 2–3 a.m. after forcing yourself to stay up late | Go to bed earlier; align with natural melatonin wave. |
| Bathroom trips | Keep lights dim, return to bed quickly. |
| Racing mind | 10 slow breaths (exhale 2× inhale) or brief body-scan meditation. |
Quick Cheatsheet
- Wake → log time → walk + sunlight → water + salt → delay caffeine.
- Mid-morning → 90-min deep-work tunnel.
- Late morning → workout (resistance or endurance).
- Noon → protein-heavy meal, omega-3, post-meal walk.
- Afternoon → sunlight break + second tunnel.
- Evening → carb-rich dinner → hot bath → dark, cool room → optional sleep stack.
- Always → skip large meals before work, hydrate, keep workouts < 1 h, alternate strength & cardio.
Master your 24-hour rhythm and everything—focus, mood, energy, sleep—gets easier.
Whoop CEO on Modern Wisdom
1. CrossFit’s Fumble & the Fitness Vacuum
- Peak to Pit: CrossFit peaked ~2017-18, then stumbled (leadership scandals, partner dysfunction, poor event ops).
- Opportunity Cost: Its fall opened space for Hyrox, boutique studios (F45, Barry’s, Orangetheory) & run-club culture.
- Community Matters: Turning users into evangelists is CrossFit’s lost super-power—now fueling newer tribes.
- Partner Pain: CrossFit labeled “most dysfunctional partner” in 13 yrs of WHOOP collaborations.
2. WHOOP: Inside the Data Goldmine
| Metric | Insight from 100k+ users |
|---|---|
| Sleep | Only ~22 % log ≥7 h; consistency beats duration for health. |
| Global Quirks | Doha avg. bedtime ≈ 2 a.m.; Ireland tops alcohol intake; Sweden & Finland lead cold plunges. |
| Activity Trends | 2023 boom = pickleball (US); 2024 = padel (global). |
3. Mindset & Self-Development
Only-Child Edge
- Early adult interaction → comfort in big conversations.
- Lots of solo time → innate inward reflection (helps define “what you truly want”).
Conviction vs. Doubt
- Start-up reality: Years 21-24 were rejection-heavy; conviction in the idea carried Ahmed past shaky self-belief.
- Separate Identities: Decouple company health from personal worth—avoid “chaotic founder” spiral.
Failure Philosophy
- “Failure-porn” is overrated; unique successes teach more.
- Yet taking any lesson (success or fail) expands resilience & emotional range.
4. Performance Playbook
| Domain | Ahmed’s Go-To Protocols |
|---|---|
| Morning Routine | Wake → trainer workout → sauna → cold plunge → meditation → protein breakfast. |
| Travel | Fast during flights; hydrate with hydrogen-infused water; slam electrolytes; align immediately to destination bedtime—no naps. |
| Jet Lag Mindset | Much of it is psychological; stay positive, avoid alcohol & erratic sleep. |
5. Recovery, Sleep & Tech
- Hide the Numbers: WHOOP offers a toggle to collect but not display sleep & recovery scores—avoids “data anxiety.”
- Combating Apnea: Breath-training tools (e.g., 15 min/day resisted-exhale devices) mimic wind-instrument benefits.
- Hydrogen Water Wave: Portable H₂ flasks (e.g., Echo Go) and even hydrogen baths are emerging performance aids.
6. Ambition, Gratitude & Cost
- Desire the lifestyle, not just the outcome (James Clear).
- High achievers (Rory McIlroy, Ronaldo, Phelps) trade normalcy for relentless intensity—admire and audit the price.
- Blend drive (dopamine) with gratitude (serotonin) to avoid “miserable successes.”
7. Practical Nuggets
- Don’t eat on planes—fasting smooths circadian realignment.
- Electrolytes + H₂O > airplane food.
- Seek recurring fleeting thoughts to discover genuine goals.
- State goals publicly, work hard consistently, embrace rejection—luck will find you.
- Limit simultaneous desires; pick one or two lanes to go “all-in.”
8. What’s Next for Will Ahmed & WHOOP
- New Features: WHOOP 5.0 offers 14-day battery, blood-pressure trends, AFib screening & “WHOOP Age” health-span score.
- Scale new health-span, BP, and heart-screening features.
- Prep for an eventual IPO.
- Navigate new-dad life while keeping the morning ritual intact.
Evaluating Quality Supplements on the Dr. Hyman Show
1. Steve Martocci’s Transformation
- Reached 300 lb in college despite two-a-day sports.
- 2010: worked with a functional-medicine MD → thyroid Rx, hormone tuning, custom supplement stack.
- Lost ~100 lb, founded tech hits (GroupMe, Splice); new mission = fix supplements.
2. Why Most Supplements Miss the Mark
| Issue | Reality check |
|---|---|
| Overwhelm | > 200 k U.S. products; 8 k brands. |
| Loose regs | 21 CFR 111 (self-policed GMP) ⇒ minimal FDA scrutiny. |
| Quality drift | Filler dyes (e.g., titanium-dioxide), mislabeled doses, heavy-metal contamination, shady Amazon clones. |
| Doctor gap | < 20 h nutrition training; many prescribe Mg oxide, D2, etc. |
3. The Deficiency Epidemic
- 90 % + Americans lack ≥1 nutrient at RDA floor.
- Function Health labs (150 k members): ~70 % frank deficits at reference minimums.
- Drivers: depleted soils, ultra-processed diets, RX drug leaching (statins → CoQ10; PPIs → Mg, B12).
4. Enter SuppCo
- Catalog: 200 k products; barcode scan or AI label-upload.
- 29-point “Trust Score” (0-10): 3rd-party cGMP, lot C O A, excipient flags, price-per-dose…
- Sup Score: grades your stack for quality, cost, goal alignment.
- 80+ Protocols: brain fog, fertility, heart health, women’s hormones…
- Smart Scheduler: when/with food? pill reminders; soon tracks outcomes & side-effects.
- Community: share stacks with MDs or socials; learn from n = 1 wins.
5. Partnering With Function Health
- Lab data (vit D, omega-3, RBC-Mg, homocysteine, ferritin, etc.) feeds future personalized rec engine.
- Goal: closed-loop—test ⇢ prescribe ⇢ verify ⇢ iterate.
6. Stacks & Protocol Examples
| Goal | Core nutrients (sample) | Why |
|---|---|---|
| Longevity | Taurine 2 g, Urolithin A, NMN, Omega-3, D-K2 | Mitochondria, autophagy, inflammation. |
| Prenatal | Methyl-folate, choline, DHA, iron bisglycinate | Neuro-dev, neural-tube, RBC support. |
| Detox / Fire Smoke | NAC, Glutathione, Alpha-lipoic acid, Broccoli SFN | Boost phase II, antioxidant load. |
(Full protocol markdown inside Subco app.)
7. Drug–Nutrient Watch-outs
- Statins ↔︎ CoQ10 depletion → fatigue, myopathy.
- PPIs ↔︎ Mg/B12 deficiency → arrhythmia, neuropathy.
- St John’s Wort ↔︎ OCP/SSRIs efficacy drop.
SuppCo will surface automatic interaction flags next release.
8. Cost & Ethics
- SuppCo never profits on pill sales; aims to compress end-user prices via bulk & loyalty models.
- Doctors can share stacks without “white-label” mark-ups—shifts focus from revenue to results.
9. Takeaways
- Supplements aren’t going away—but the Wild West is.
- Data + transparent scoring empowers you to be CEO of your own health.
- Test (Function), curate (SuppCo), track, and adjust; stop buying expensive urine, start buying measurable change.
Tweets
Jony Ive Teams Up With Sam Altman
- Jony Ive started a new AI device company called IO a few years ago and they just got acquired by OpenAI
- They will release more info about the device in 2026
Products
SuppCo
- Look at the quality of your supplements
- Understand if you’re taking too much of a nutrient across multiple supplements
- Get expert guidance on ways to improve your supplement protocol