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1. The Minimum Effective Dose (MED)
Action: Identify the least amount of effort that creates the maximum result.
Shift: More isn’t better. Smarter is.
Example: 2 workouts/week can outperform 6 if optimized.
Quote: “To boil water, you only need 100°C. More heat is wasted effort.”
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53 reads
2. The Slow-Carb Diet: Eat Like a Machine
Rules:
No white carbs (bread, rice, pasta, potatoes).
Eat the same meals repeatedly.
No fruit (except tomatoes, avocado).
No liquid calories.
One cheat day/week (go wild).
Action: Build 3 go-to meals. Repeat.
Shift: Simplicity = sustainability.
Bonus: Protein-rich breakfast within 30 min of waking.
Quote: “The fewer decisions, the fewer failures.”
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46 reads
3. Cheat Day: The Spike and Reboot
Action: One guilt-free binge day per week.
Why: Resets leptin & thyroid levels, prevents metabolic slowdown.
Tip: Use grapefruit juice, cinnamon, and squats to minimize fat gain.
Quote: “Strategic cheating accelerates fat loss, not sabotages it.”
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38 reads
4. Muscle Gain: Occam’s Protocol
Workout:
2 workouts/week
1–2 sets to total failure (slow tempo)
Focus: compound lifts (pull-downs, bench press, leg press)
Action: Record every rep. Increase weight weekly.
Shift: Growth comes from recovery, not more volume.
Tip: Double protein intake on workout days.
Quote: “Less training. More muscle.”
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32 reads
5. Sleep Hacking: Quality Over Quantity
Action: Try polyphasic sleep (if desired), but optimize your monophasic sleep first.
Hacks:
Blackout room
Cold room (16–18°C)
Magnesium before bed
No screens 60 min before sleep
Bonus Hack: NSDR (Non-Sleep Deep Rest) for energy mid-day.
Quote: “Sleep is the force multiplier of life.”
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33 reads
6. Sex Supercharging: Biohack Libido
Tactics:
Cold exposure (e.g., cold showers)
Natural testosterone boosters: Maca, Zinc, Vitamin D
Kegels (yes, for men too)
Sunlight exposure to bare skin
Shift: Vitality is trainable.
Action: Create your “vitality stack.”
Quote: “Performance is 80% recovery and 20% edge.”
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30 reads
7. Recomposition: Lose Fat, Gain Muscle Simultaneously
Protocol:
Slow-Carb Diet + Occam’s Protocol
Ice therapy (20 min on neck/back post workout)
High protein (150g+/day)
Walk 10k+ steps/day
Quote: “You don’t need to bulk, then cut. You can do both.”
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22 reads
8. Injury-Proofing: Move Like a Panther
Action: Incorporate joint mobility drills:
Cat-Cow
Shoulder dislocates
Couch stretch
Myofascial release with lacrosse ball
Shift: Strength without mobility is a trap.
Tip: Warm up less. Move more.
Quote: “Being broken isn’t badass. Being agile is.”
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20 reads
9. The Data Experimenter’s Mindset
Action: Track everything—weight, fat %, reps, sleep, mood.
Shift: You are your own lab rat. Own it.
Tools: Smart scales, HRV monitor, Fitbit/Oura/Whoop, MyFitnessPal, simple spreadsheets.
Quote: “What gets measured, gets mastered.”
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20 reads
10. Lifestyle Leverage: Systems, Not Willpower
Action: Build defaults:
Grocery delivery
Prepped meals
Workout calendar with alerts
Minimalist wardrobe
Shift: Don’t rely on motivation. Design friction-free systems.
Bonus: Use the “Don’t Miss Twice” rule.
Quote: “The goal is not six-pack abs. It’s freedom to perform at your peak.”
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17 reads
IDEAS CURATED BY
CURATOR'S NOTE
“Become Superhuman in 6 Months or Less.” Fat loss. Muscle gain. Sleep. Sex. Strength. Biohacking. Simplified. Optimized. Tested.
“
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