BIOHACKING LIST (English)

ULTIMATE BIOHACKING NOTES v1.5

( English Translation )


Biohacking, Supplements, Nutrition, Habits, Life Tips

Supplements

  • Creatine
    • Good for muscles
    • Increases strength and endurance
  • Glycine
    • Helps the body with detoxification / Good for kidneys and liver
    • Improves sleep quality and helps with falling asleep
    • Suitable for muscle protection during a diet
    • Take 1 hour before going to bed
  • Probiotics
    • Good for a healthy gut flora
  • Vitamin D + K2
    • Helps with fatigue and depression, etc.
    • Essential for the body
    • Particularly beneficial with little sunlight or during winter
    • Take in the morning for more energy
  • Omega 3 Liquid
    • Good for heart function, brain, and vision
    • Enhances cognitive performance
    • Prevents cancer
    • Best taken with a meal
  • Magnesium
    • Helps with muscle weakness, restlessness, and nervousness, etc.
    • Makes falling asleep easier
    • Take 1 hour before going to bed
  • Multivitamin Tablets
    • Prevents vitamin deficiency during weight loss or poor diet
    • Contains a variety of nutrients that could compensate for malnutrition
  • Isotonic Drinks
    • Helps with electrolyte balance
    • Especially after exercise
  • Melatonin
    • Can help with falling asleep

Habits

  • Workout / Exercise / Sports
    • Self-explanatory
    • Cardio
    • Weight training
    • HIIT
  • Bedroom / Sleeping
    • Darken the room for better sleep
    • Close doors
    • Keep the room cool
    • Maintain a good sleep rhythm
    • Get enough sleep
  • Eat slowly and mindfully
    • Don’t “wolf down” food
    • Feeling of fullness only sets in after 20 minutes
  • Intermittent Fasting
    • Helps with weight loss
    • Saves time
    • Makes you more alert and focused
  • Meal Prepping
    • Simplifies healthy eating
    • Saves time
  • Get fresh air / Walk daily
    • Prevents fatigue
    • Improves concentration
  • Cold Exposure
    • Cold showers
    • Energy boost, improved mood
  • Get plenty of sunlight
    • Helps combat fatigue
    • Enhances performance
  • Meditation
    • Clear thinking
    • Elevates mood
    • Relaxation
    • Reduces anxiety, stress, and restlessness
  • Journaling / Writing everything down
    • Frees up mental resources
    • Clears the mind
    • Relieves worries and aids in self-reflection
  • Train proper posture
    • Keep back straight, shoulders back
    • Pay attention to sitting position
    • Less pain, better mobility, better breathing
  • Breathing exercises
    • Increase resilience and well-being
  • Tanning bed
    • Use High UVB tubes!!! (Commercial tanning beds mostly use UVA)
    • Alternative to Vitamin D supplementation
  • Sauna
    • Improves circulation
    • Stimulates the cardiovascular system
    • Strengthens the immune system

Accessories

  • Blue-blocker glasses
    • Blocks blue light
    • Helps with sleep disturbances caused by screens
    • Wear in the evening
  • Sleep mask / Blackout curtains
    • Better sleep

Gadgets / Software

  • Sunlight Alarm Clock
    • Stops melatonin production through light exposure
    • Supports natural waking up
  • Google Fit App
    • Step counter
    • Calorie consumption
    • Health data
  • Sleep Tracking Apps
    • Helps analyze and improve sleep

Nutrition

  • WATER
    • 2 liters of water a day
    • Promotes detoxification, fitness, and metabolism
    • Suppresses appetite
    • A glass of lukewarm water in the morning
      • Kick-starts metabolism
  • Ginger Shots
    • Good for boosting metabolism
    • Good for the immune system / Helps with colds
    • Best taken in the morning
  • Protein Powder / Shakes
    • Ensures enough protein for muscle building
    • Helps with cravings / Low in calories
    • As a meal replacement or supplement
  • Meal Replacement Drinks / YFood
    • Great for saving time on busy days
  • Psyllium Husk
    • Helps with digestion and provides satiety
    • Take 2 or 3 times a day before meals
  • Chia Seeds
    • Increases satiety
    • Can be mixed into yogurt or cottage cheese
    • Good for weight loss
  • Ground Flaxseeds
    • Alternative to chia seeds
  • Legume Pasta instead of whole wheat or regular wheat (e.g., chickpea pasta)
    • Healthier
    • Lower in carbohydrates
  • Use high-quality oils
    • Sunflower oil is unhealthy
    • Better to replace with olive or rapeseed oil
  • Nuts / Nut mixes
    • Positively affects cognitive performance
    • Max 30g per day
  • Green Tea
    • Lowers cholesterol levels
  • Bulletproof Coffee
    • Provides more energy
  • Apple Cider Vinegar
    • 1 tablespoon in water
    • Suppresses appetite
    • Take before meals
  • FRUIT
    • Two servings of fruit per day (250g max)
  • VEGETABLES
    • Three servings of vegetables per day (400g minimum)
  • LOW CARB
    • Low in carbohydrates
    • Promotes weight loss
    • If carbs, then max 80g pasta (raw weight)
  • Recommended products by nutrition counseling:
    • Berries
    • Cottage cheese instead of yogurt
    • Natural yogurt – 1.5%
    • Natural buttermilk
    • Feta cheese
    • Legumes
    • Whole grain products
  • Avoid
    • Sugar
    • Processed foods
    • Too many carbs (makes you tired)
    • Overeating / Undereating
    • Alcohol

HARDCORE HACKS

Prescription drugs / Drugs / Illegal and experimental

  • Modafinil
    • Prescription drug
    • Narcolepsy medication
    • Can be used as a nootropic / smart drug
    • Low dose once or twice a week
  • Armodafinil
    • Similar to Modafinil but lasts longer
  • Piracetam
    • Medication for dementia
    • Can be used as a nootropic / smart drug
  • Hydergine
    • Medication for dementia
    • Can be used as a nootropic / smart drug
  • Rapamycin / Sirolimus
    • Anti-aging drug
  • Wegovy
    • Weight-loss drug
    • Expensive and prescription-only
  • Metformin
    • Diabetes medication that helps with weight loss
    • Prescription-only