Tips by Sami
1
💪Gym
Creatine
Creatine for Strength and IQ
Action
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
2
🧬Bio Hacking
Morning Sunlight
Get Better sleep and a healthy circadian rhythm by exposing yourself to early sunlight
Action
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
3
🧬Bio Hacking
Cold Showers
Boost Dopamine → Sustained Early Morning Motivation
Action
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"
4
💪Gym
Plyometrics
Re-architect muscle structure for explosive power and injury resistance
Action
Perform rapid eccentric drops immediately followed by explosive contractions (e.g., Depth Jumps). Keep reps low (<5).
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).