Tips by Sami

Creatine
1
💪Gym

Creatine

Creatine for Strength and IQ

⚡Take 5 Grams per day for a week. After a week 2 grams per day for maintenance

Benefits
  • ✓Boosts IQ by ~2 points and short-term memory
  • ✓Increases maximal lifting strength by 8-14%
  • ✓Adds 1-2kg of lean muscle mass
Sources & Full Tile
Morning Sunlight
2
🧬Bio Hacking

Morning Sunlight

Get Better sleep and a healthy circadian rhythm by exposing yourself to early sunlight

⚡First thing in the morning look at the sun or bright blue overhead lights

Benefits
  • ✓Sets the sleep-wake timer for deeper rest
  • ✓Spikes healthy morning cortisol for energy
  • ✓Boosts mood via serotonin and dopamine
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Cold Showers
3
🧬Bio Hacking

Cold Showers

Boost Dopamine → Sustained Early Morning Motivation

⚡Take a 2 Minute Cold Shower early in the morning

Benefits
  • ✓Boosts sustained dopamine by 250% above baseline
  • ✓Ignites metabolism through brown fat activation
  • ✓Enhances mental resilience and psychological "grit"
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Plyometrics
4
💪Gym

Plyometrics

Re-architect muscle structure for explosive power and injury resistance

⚡Perform rapid eccentric drops immediately followed by explosive contractions (e.g., Depth Jumps)

Benefits
  • ✓Neural Access: Recruits high-threshold motor units dormant in standard lifts.
  • ✓Structural Growth: Rapidly increases fascicle length (Sarcomerogenesis).
  • ✓Injury Reduction: Cuts hamstring injury risk by ~65% (via fascicle lengthening).
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Eccentric Overload
5
💪Gym

Eccentric Overload

During the lowering phase, slow down and maximize tension for muscle growth

⚡Perform the lowering (eccentric) portion of every lift slowly (3-4 seconds)

Benefits
  • ✓Rapid Hypertrophy: Accelerates muscle size gains
  • ✓Structural Length: Increases muscle fascicle length, improving the "gear ratio" of the muscle
  • ✓Fiber activation: Recruits high treshold fibers. Higher eccentric strength
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Caffeine
6
🧬Bio Hacking

Caffeine

Delay intake to avoid the afternoon crash; cut off early to protect deep sleep.

⚡Wait 90–120 minutes after waking before your first cup. Stop all intake by 2:00 PM

Benefits
  • ✓Abstinence: Better sleep quality and repair
  • ✓Abstinence: Smoother energy during the day ( adenosine 'crash')
  • ✓Consumption: Habit reinforcer. Dopamine surge helps cement habits.
Sources & Full Tile
Satiety
7
🥗Nutrition

Satiety

Front-load volume and protein to trigger dual mechanical and chemical satiety signals.

⚡Start every meal with 300g of fibrous vegetables + Protein source. Finish with carbs/fats.

Benefits
  • ✓Weight Loss: Feeling fuller for less calories yields long term weight loss
  • ✓Insulin Response: Smoother insulin curve when front loading fiber and protein
  • ✓Ghrelin Crash: Physical volume mechanically inhibits the hunger hormone.
Sources & Full Tile
Cool Workouts
8
💪Gym

Cool Workouts

Keep the body cool to prevent skin from "stealing" blood flow from muscles.

⚡Train in <20°C. Cool palms and forehead + water spray + cold water ingestion.

Benefits
  • ✓Power Preservation: Prevents the ~50W drop in power output seen in hot conditions
  • ✓Performance Boost: Mid-workout cooling (AC/fanning) can improve output by ~8-12%
  • ✓Cardiac Efficiency: Maintains Stroke Volume (blood per beat), preventing heart rate spikes.
Sources & Full Tile
Time Between Sets
9
💪Gym

Time Between Sets

Triple your strength gains by waiting for full ATP replenishment (3 mins).

⚡Rest 3 minutes for compound lifts (Squat/Bench). Rest 2 minutes for isolation (Bicep).

Benefits
  • ✓Strength Gains: ~3x greater increase in 1RM Bench Press (12.7% vs 4.1%).
  • ✓Hypertrophy: Significantly greater muscle thickness
  • ✓High Intensity: Allow you to push harder, and thus recruit high-treshold fibers.
Sources & Full Tile
Face Sunscreen
10
🤫Look Maxxing

Face Sunscreen

The single highest ROI anti-aging intervention; prevents 80% of visible skin degradation.

⚡Apply SPF 30-50 Broad Spectrum every morning (even indoors/cloudy). Use ~1/4 teaspoon for the face.

Benefits
  • ✓Structural Preservation: Prevents up to 80% of visible skin aging
  • ✓No Hyper-Pigmentation: Prevents dark spots (melasma) and evens skin tone.
  • ✓Cancer Prevention: Drastically reduces the risk of Squamous and Basal cell carcinomas.
Sources & Full Tile
Vitamin D Optimization
11
🧬Bio Hacking

Vitamin D Optimization

Expose the torso/legs at solar noon to generate 10,000 IU in minutes without aging the face.

⚡Protect Face. Expose 40%+ of skin (torso/legs) at Solar Noon for 10–20 mins.

Benefits
  • ✓Optimizing levels from deficient (<12 ng/mL) to sufficient (>30 ng/mL) increases Total Testosterone by ~25% and Bioavailable Testosterone significantly
  • ✓Sleep Architecture: Vitamin D receptors in the brainstem actively regulate the sleep-wake cycle. Deficiency is statistically linked to short sleep duration (<5h)
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High Intensity Interval Training
12
💪Gym

High Intensity Interval Training

Spike heart rate >90% to trigger new mitocondria, Brain health and fat after-burn.

⚡Perform 30-60s all-out sprints (Row/Run/Bike) until HR >90%. Active rest until HR drops to 120bpm

Benefits
  • ✓Hormonal Response: Increase Growth Hormone (GH) and Free Testosterone levels.
  • ✓VO2 Max Efficiency: Delivers superior improvements in VO2 Max (~12% gain) vs steady state cardio
  • ✓Neuroplasticity: Increases BDNF, protecting against cognitive decline and enhancing learning speed.
Sources & Full Tile
Protein Optmization
13
🥗Nutrition

Protein Optmization

1.2-1.6 g/kg of Protein per day. Protein timing not that relevant. Eat varied sources.

⚡Target 1.2-1.6 g/kg/day to maximize muscle growth. Vary Sources to balance amino acid profile

Benefits
  • ✓Capping intake at 1.6g/kg prevents waste and unnecessary heavy meals
  • ✓Protein has a high cost to digestion ( Thermal effect of food). Can be a pro or a con.
  • ✓
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Learning: Retrival
14
🧬Bio Hacking

Learning: Retrival

Stop re-reading. The act of recalling information is what builds memory.

⚡Only check the answer after you have struggled to recall it. Do instead of re-read.

Benefits
  • ✓Deep Retention: Significantly outperforms methods like concept mapping and repeated reading
  • ✓Reality Check: Provides immediate feedback on what you don't know, shattering the illusion of mastery
  • ✓Long-Term Durability: While re-reading fades quickly (the "Forgetting Curve"), retrieval practice flattens the curve
Sources & Full Tile