Senzu @TwoSenzuBeans

Fluid loss as small as 2% of body weight measurably impairs both endurance performance and cognitive function, since blood volume drops and the heart has to work harder to maintain output. For runners and lifters, sodium matters as much as water volume, sweat losses during sustained training deplete sodium faster than plain water replaces it, which is why water alone during long sessions can sometimes worsen cramping or fatigue rather than fix it. A practical baseline is half your body weight in ounces of water daily, with added electrolytes (particularly sodium and potassium) on days exceeding 60-90 minutes of sweat-inducing training. Under-hydration also thickens blood slightly, increasing perceived effort at a given heart rate, so this directly affects how hard Zone 2 or lifting sessions feel.

Breathing patterns directly influence autonomic nervous system balance specifically, slow nasal breathing with extended exhales activates the parasympathetic system via the vagus nerve, lowering heart rate and shifting the body out of sympathetic "fight or flight" dominance. This matters most in the minutes immediately after a hard training session or during high-stress mornings, when cortisol and adrenaline are already elevated and recovery depends on downshifting quickly. A practical approach is extending exhales to roughly twice the length of inhales for several minutes post-workout or before sleep. This isn't a relaxation gimmick; it's a direct lever on heart rate variability, which is itself a measurable marker of how well your nervous system is recovering between training stressors and daily life demands.

@jasonwilliamsmd Childhood cancer is a reminder that not every diagnosis has a preventable cause and that matters for how families are supported.

Blood sugar stability is closely tied to mood regulation because glucose crashes trigger cortisol and adrenaline release as the body compensates, which can feel indistinguishable from anxiety. Eating protein and fiber alongside carbohydrates slows glucose absorption and prevents the sharp spikes and dips that destabilize energy and focus. For those training heavily, this means fueling around workouts carbohydrates pre- and post-exercise to replenish glycogen, protein spread across meals to support muscle repair rather than restricting broadly. Whole foods naturally provide more micronutrients per calorie, supporting the neurotransmitter synthesis that depends on adequate B vitamins, magnesium, and omega-3s. Consistent meal timing also reinforces circadian rhythm, which has its own downstream effects on sleep quality and next-day cortisol patterns.

Deep sleep (slow-wave sleep) is when growth hormone release peaks and cortisol production is naturally suppressed, allowing your nervous system to downregulate from the day's stressors. When this stage is cut short—through late caffeine, alcohol, or inconsistent sleep timing—cortisol rebounds higher in the early morning hours, often manifesting as that wired, anxious feeling before you've even gotten out of bed. Prioritizing 7-9 hours with a consistent wake time helps stabilize the cortisol awakening response, which is supposed to rise modestly and then taper, not spike. Morning sunlight exposure within an hour of waking also helps anchor this rhythm. The anxiety isn't a personal failing; it's often a biochemical echo of insufficient deep sleep the night before.

@DrYukselUrun This is basically @jasonwilliamsmd whole point. No bottle out-runs bad sleep and a bad diet. Omega-3 still does real work, just on inflammation, not the memory thing that trial went looking for.

Building muscle long-term means working in the 6-12 rep range at 65-85% of your one-rep max, with enough volume to create mechanical tension but not so much that joints absorb unnecessary load. Tendons and ligaments adapt more slowly than muscle tissue, so progressive overload should be gradual—think 5-10% increases over weeks, not sessions. If you're also running, prioritize lower-body lifting on non-running days or keep volume moderate on leg days following long runs, since cumulative joint stress compounds. Compound lifts like squats and deadlifts build the connective tissue resilience that protects knees and hips during repetitive running impact. The two disciplines aren't competing; lifting reinforces the structures running stresses, provided recovery windows are respected.

Supplementation works best as a backstop for gaps in food intake, not a replacement for the metabolic fueling already covered creatine monohydrate (3-5g daily) is the most evidence-backed option for both strength gains and improved high-intensity training capacity, with minimal downside for most people. Omega-3s support the same neurotransmitter and inflammation pathways that influence mood regulation and joint recovery from repetitive lifting or running impact. Vitamin D deserves attention if sun exposure is limited, since it affects both bone density and the hormonal signaling tied to recovery. Magnesium glycinate or citrate can support deeper sleep stages for those with diagnosed deficiencies or high training stress, though it's not a substitute for sleep hygiene itself. None of these compensate for inconsistent training or poor nutrition; they fill specific, measurable gaps where whole-food intake alone falls short.

Your daily mood and cognitive performance are inextricably linked to blood sugar stability and metabolic fueling. Consuming highly processed, sugar-dense foods creates rapid glucose spikes followed by severe insulin crashes, a volatile cycle that manifests as brain fog, irritability, and sudden energy dips. To maintain steady mental clarity, center your diet around whole, nutrient-dense foods that promote sustained energy release. Pairing clean, complex carbohydrates with high-quality proteins and essential fatty acids slows digestion, ensuring a gradual, controlled delivery of glucose to your bloodstream and brain. Furthermore, a clean diet supports gut microbiota health, which directly influences the production of systemic signaling molecules responsible for mood regulation. Fueling your body with intentional, real-world biology stabilizes your internal chemistry, providing the sustained physical energy and calm focus needed to handle both training and daily life.

The psychological clarity you experience during the day is directly manufactured during the deepest stages of your sleep cycle. Slow-wave sleep and rapid eye movement (REM) stages act as a nocturnal restoration mechanism, working to process daily stressors and regulate neurotransmitter sensitivity. When your sleep is chronically fragmented or shortened, your body defaults to an elevated sympathetic nervous system state, triggering a sharp spike in cortisol output early in the morning. This chemical imbalance is precisely what causes that familiar, unprovoked wave of morning anxiety. Mitigating this response requires proactive stress management and sleep hygiene: lowering your core body temperature, cutting off screen exposure to protect natural melatonin production, and keeping a predictable wind-down routine. By prioritizing deep, uninterrupted sleep, you actively blunt the dawn cortisol surge, allowing you to wake up with a quiet, stable mind.

@jasonwilliamsmd Does this mean insurance will finally cover these medications as preventative cancer care?

Semaglutide does not attack cancer, and our piece is careful to say so. What it does is lower the metabolic load that feeds many tumors. Obesity drives cancer through chronic inflammation and insulin resistance, and when you reduce that burden, risk falls. The 41% drop in obesity related cancers in the 2026 data fits that mechanism. Metabolic health has always been cancer prevention. We have just spent decades underrating it.

Williams Cancer Institute @WmsCInstitute

3 weeks ago

Does semaglutide increase cancer risk? Learn what current scientific evidence says about its safety, potential risks, and benefits. Read the full article:  williamscancerinstitute.com/semaglutide-wh…

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@jasonwilliamsmd Gut bacteria is the most interesting one here because it’s one of the few factors that might actually be modifiable imo

Why does immunotherapy wipe out cancer in one patient and do almost nothing for the next person with the same diagnosis? A) Their genetics B) The drug dose C) Their gut bacteria D) Luck Bonus: which of these can a patient actually change?

Before and after footage showing the improvement made by Gath, a Parkinson's patient after just two days on a new drug Produodopa treatment, after being diagnosed 12 years ago.

Every real skill has a phase where you don’t look great at it. There’s no way around that. The people who actually get good are the ones who stop being embarrassed by that learning stage and keep going anyway.

Not every day you see an odds ratio of 50 (for interleukin-10 autoantibodies and a common HLA allele). ~80% of patients with inflammatory bowel disease (IBD) have this HLA allele These individuals (~3.5% of IBD) may benefit from B cell depletion (such as achieved via CAR T). nejm.org/doi/full/10.10… nejm.org/doi/full/10.10…

I find this observation from Scott Aaronson very unsettling There's a possibility that some famous conjectures (like Collatz or Goldbach) might be like this—true for mundane statistical reasons, but unprovable

Scientists may have found proof that hydrogen water reverses what doctors call "inevitable" cellular aging. A 6-month study showed telomeres (the biological clock inside every cell) actually grew... People drinking regular water? Theirs shrank. Here's the breakdown: Every strand of DNA ends with a protective cap called a telomere. Think of it like the plastic tip on a shoelace. Every time your cells divide, that tip gets shorter. When telomeres get too short, cells can no longer replicate. They become "senescent" — alive but unable to do their job. Every major age-related disease is linked to telomere shortening. Shorter telomeres = faster aging. The study: - 40 adults aged 70+ - Randomized & controlled - 6 months One group drank hydrogen-rich water daily, the other drank regular water. Researchers measured telomere length, brain metabolism, cognition, sleep & physical function. The results: Hydrogen water group: telomeres GREW. Regular water group: telomeres SHRANK. The hydrogen group also showed improved brain metabolite levels in the frontal grey matter. This is the region most associated with memory and executive function. Physical performance improved significantly too. To understand why, you need to know about the hydroxyl free radical. Your body produces several types of free radicals. Most serve a purpose — immune defense, cell signaling, healing. But one has zero known benefit: the hydroxyl free radical. The hydroxyl free radical damages cell membranes, corrupts DNA, and accelerates aging. Your body has no natural enzyme to neutralize it. Hydrogen is the only molecule known to specifically target and neutralize it. This is why "take more antioxidants" is wrong. In the 1980s, researchers tried high-dose antioxidant therapy on cancer patients. It accelerated tumor growth... Too little oxidation is just as damaging as too much. The goal is balance or what scientists call redox homeostasis. Hydrogen achieves this through a pathway called NRF2. It signals the DNA directly, brings oxidative stress to the optimal level, then stops. It cannot overshoot in either direction. This is why I started drinking hydrogen water a few years ago. But you don't actually need a hydrogen water bottle. They're expensive, inconvenient, and most people stop using them within a month. Comment HYDROGEN and I'll send you exactly what I use. Most people notice a difference within the first week. (Must be following so I can DM you)

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There is also a 100% chance doctors get better with AI. It will win at reading the scan, easily. It still cannot put the needle in the tumor, ablate it, and turn it into a vaccine. Catching cancer earlier saves lives. So does what you do the moment you find it, and that part is still ours.

Suneel Dhand MD @DrSuneelDhand

3 weeks ago

There is 100% chance that AI will be better than medical doctors at analyzing information and getting to the diagnosis Well within 5 years Surgeons within 10 years And much cheaper too The medical profession has absolutely no idea what’s about to hit it

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