info
some of the compounds listed below are not intended for human consumption. they are intended for “research purposes only”. these will be marked with an “lab use only” by their name.
i do not discuss compounds that (to a high degree) risk dependency, have neurodestructive side effects, or are supported by highly limited/ superficial/ narrow research. this does not mean the compounds listed in this document are completely safe. reaction and efficacy of any substance is individual, and while safe for some it may in rare cases have adverse side effects for others. we include the known side effects in the spreadsheet under “ side effects + solution”.
i recommend cycling 1 week off all psychoactive compounds and doing a full blood panel once every 6 months [not at the same time].
the sources listed in this document have been vetted and tested. some vendors offer affiliate programs, a few of which i am enrolled in. this means that if you purchase something through one of the links, i may get a small commission at no cost to you. however, it is important to know that this does not bias me towards my recommendations. everything i link, i personally use. do not purchase from unverified vendors. over 89% of supplements are not within 10% of the label dosage, or do not contain the active ingredient at all. there’s a lot of scammers in this industry. don’t be a victim.
please do not message me asking if the listed vendors are legit. if you want to verify, just google “vendor name reddit” to read up on more anecdotal reports from buyers. the below vendors are my personal preferences. i have ordered from them all.
last updated: feb. 8, 2026

LFG
-basedbiohacker™
disclaimer
The information contained in this document (and any accompanying materials, regardless of format or medium of communication) is provided for general informational and theoretical educational purposes only. It is not intended to be, and should not be construed as, medical advice, health advice, diagnosis, treatment, or a recommendation for any medical or health-related decision.
Nothing in this document is intended to create a physician-patient relationship or to replace the services of a licensed, qualified healthcare professional. The author(s), publisher(s), and distributor(s) are not medical professionals and do not hold themselves out as providing medical or health advice.You must not rely on the information in this document as an alternative to professional medical advice from a licensed physician or other qualified healthcare provider.
Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a medical condition, diet, exercise, supplements, or any other health-related matter before making any changes to your lifestyle, starting or stopping any treatment, or taking any substance.This content is intended solely for adults aged 21 and older. If you are under 21 years of age, or if you do not agree with any part of this disclaimer, you must immediately cease reading or using this document and destroy any copies in your possession.
Nothing in this documented or any related media/ medium/ communications by the author(s), publisher(s), and distributor(s) is intended as marketing or advertising of any goods explicitly mentioned - it is for general entertainment and educational purposes only.
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By continuing to read or use this document, you acknowledge that you have read, understood, and agree to be bound by this disclaimer.
biz/ services/ BTC
have a business proposition?
shoot me a message on X with your idea and i'll consider it, but if it does not directly align with my values, the budget does not matter - the answer will always be no, so save us both the time and don't reach out if this is the case.
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more actionable guides can be found at the bottom of this page.
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below are the vendors i have personally tested, vetted, and order from for personal use.
for modafinil and armodafinil, my go-to EU vendor is modawhale, and my go-to US (+other) vendor is modafinilxl. i also leave my personal guarantee for these two vendors - they're happy i send customers their way so they take what i say seriously and act expeditiously. if you have ANY issue with an order from either of them, dm me your order # on X and i will fix it on your behalf asap. BB has your back, always.
main vendors/ stores & some deals i've dug out:
vendor
links (more in full sheet below)
compound
special offers
discount code
notes
modawhale
us + eu + uk + india domestic: https://modawhale.to/
modafinil
armodafinil
15% OFF
WHALE15
modawhale can be slow in processing and communication - don’t be alarmed.
modafinilxl
modafinil
armodafinil
15% OFF →


50 free Modafinil MD pills →

$10 OFF →

$22 OFF →

10 free Modalert

More coupon codes: click here for complete list.

order through link to get 20 extra free samples with order.

20% discount if paying with crypto.
BASEDBIOHACKER15OFF

BASEDBIOHACKERX50 (min $170 spend)

MXL-WELCOME10

flat22usd

MXL-USD25

link to all coupons
order through link to get automatic 20 free samples with order, also add another 20 free by adding this and this to cart.

swisschems

disclaimer: this company sells compounds that are for research use only.
bromantane
piracetam
noopept
fasoracetam
semax
selank
10% OFF →
10SUB
your protocol



oral pinealon
oral epitalon
10% OFF →
BASED
nootropics depot
alpha-gpc
citicoline
boron
l-tyrosine
l-theanine
saffron extract
magnesium l-threonate
magnesium glycinate
vitamin d
omega-3
creatine
zinc
b12
-
-
normal vendor + info list
compound
link
ships from
discount code
dosage + timing
distinct trait
benefits
cycling
ingestion
classification
side effects + solution
other notes
modafinil
eu (czechia)/ us/ uk/ india domestic

us domestic: usa

uk domestic: united kingdom

international: india/ singapore

au domestic: australia
modawhale: WHALE15

modafinilxl: flat22usd (limited 10 per day) $22 OFF

modafinilxl: MXL-WELCOME10 for $10 OFF.

modafinilxl: MXL-USD25 for 10 free Modalert

order through link to get 20 extra free samples with order.

20% discount if paying with crypto.
50-200 mg
first thing in the morning
most well-researched, confirmed safe for long-term use
focus
alertness
energy
decision-making
planning alibities
executive function
learning
memory formation and retention
3-5 days per week
empty stomach
eugeroic
- headache → hydrate more, ideally electrolytes (sodium, magnesium, potassium). always take alpha-gpc 300 mg at ingestion (2-3x/ week). for some, headaches come even with proper hydration. they usually stop (permanently) after 7-14 days.
- muscle tension/ neck rigidity → proper hydration (replenishing electrolytes), movement, stretching, you can also experiment with lower dosages.
- may decrease the effectiveness of orally administered hormonal birth control
- international will be cheapest but may be seized by customs (they will reship or refund if this happens), i recommend buying domestic and paying the premium.

- the most serious side effect is skin issues. this can manifast as hives, severe itchiness, or any abnormalities on skin. in most cases it's because of a simple histamine intolerance, in severe and extremely rare cases it's SJS. if this happens, i do recommend going off permanently and considering yourself non-compatible with moda/ armoda and other histaminergic compounds.
- modawhale can be slow in communication and processing sometimes. do not be alarmed.
- my all-time favorite brand is modvigil.
- always pair with alpha-gpc to replenish choline, 300 mg every time you take it.
- see this tweet exploring the full safety profile.
- and see this tweet for all my posts in one place.

armodafinil
(modafinil extended release)
us + eu + uk + india domestic (payment options): https://modawhale.to/

us domestic (credit/debit payment available): https://modafinilxl.com/buy/waklert-domestic-usa

uk domestic (credit/debit payment available): https://modafinilxl.com/buy/waklert-uk-domestic

australia domestic: international (credit/debit payment available) https://modafinilxl.com/buy/waklert-au-domestic

international (credit/debit payment available): https://modafinilxl.com/buy/waklert

get free samples with a paid order: link, link
eu (czechia)/ us/ uk/ india domestic

us domestic: usa

uk domestic: united kingdom

international: india/ singapore

au domestic: australia
modawhale: WHALE15

modafinilxl: flat22usd (limited 10 per day) $22 OFF

modafinilxl: MXL-USD25 for 10 free Modalert

modafinilxl: MXL-WELCOME10 for $10 OFF.

order through link to get 20 extra free samples with order.

20% discount if paying with crypto.
75 - 150 mg
first thing in the morning
most well-researched, confirmed safe for long-term use
focus
alertness
energy
decision-making
planning alibities
executive function
learning
memory formation and retention
3-5 days per week
empty stomach
eugeroic
- headache → hydrate more, ideally electrolytes (sodium, magnesium, potassium). always take alpha-gpc 300 mg at ingestion (2-3x/ week). for some, headaches come even with proper hydration. they usually stop (permanently) after 7-14 days.
- muscle tension/ neck rigidity → proper hydration (replenishing electrolytes), movement, stretching, you can also experiment with lower dosages.
- may decrease the effectiveness of orally administered hormonal birth control

- the most serious side effect is skin issues. this can manifast as hives, severe itchiness, or any abnormalities on skin. in most cases it's because of a simple histamine intolerance, in severe and extremely rare cases it's SJS. if this happens, i do recommend going off permanently and considering yourself non-compatible with moda/ armoda and other histaminergic compounds.
- modawhale can be slow in communication and processing sometimes. do not be alarmed.
- personally i find armodafinil to be slightly more stimulating than modafinil, in the sense that it can produce a very slight euphoria during the first 1-3 hours the first few times you use it.
- always pair with alpha-gpc to replenish choline, 300 mg every time you take it. another 300 mg if you get a headache.
- see this tweet exploring the full safety profile.
- and see this tweet for all my posts in one place.


bromantane lab use only
swiss chems: usa, nevada

everychem: usa, nevada

pglchem: ukraine

semaxpolska: poland
25-50 mg
first thing in the morning
works extremely well for some, does nothing for others. depends on individual biology and chemistry, only way to find out is to try.
calm and smooth energy
focus
mood
motivation
alertness
anti-anxiety
1-7 days per week
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)ingest sublingually
actoprotector
none if cycled as specified
take early in the morning as bromantane can affect sleep. if taking daily, keep dosage under 50 mg.
alpha-gpc
nootropics depot: Tempe, Arizona
300-600 mg
with -afinil/ -racetam
the best choline source to to pair with choline-depleting compounds like -finils and racetams for acute replenishment.
memory
focus
learning
power, strength
motivation
neuroprotection
hgh
recovery
2-3 days per week
empty stomach or with food, either works.
nootropic/ choline source
none if cycled as specified
modafinil and armodafinil can deplete choline levels in your brain. alpha-gpc restores them.
citicoline (CDP-choline)
nootropics depot: Tempe, Arizona
250-500 mg daily
start with alpha-gpc, use that for a few months, then switch over to citicoline.
acetylcholine production
membrane repair
neuroprotection
mitochondrial support
focus
memory
dopamine support
steady choline levels
daily
empty stomach or with food, either works.
choline source
phenylpiracetam (take with alpha-gpc) lab use only
swiss chems: usa, nevada

umbrella labs: usa, nevada

euro-nootropics: france

aniracetameu: poland
100-300 mg
first thing in the morning
the strongest racetam, dopaminergically speaking
focus
motivation
memory formation and retention
energy
alertness
mood
1-2 days per week
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)
cns stimulant
none if cycled as specified
tolerance builds quickly. limit to 1-2 times per week to avoid diminishing effects.


noopept (omberacetam) lab use only
swiss chems: usa, nevada

aniracetameu: poland

semaxpolska: poland
10-30 mg
first thing in the morning
well-researched, baseline racetam. widely used
focus
learning
memory formation and retention
neuroprotection
anxiety-relief (anxiolytic)
mood
1-2 days per week
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)
nootropic
none if cycled as specified
fasoracetam lab use only
swiss chems: usa, nevada

euro-nootropics: france

aniracetameu: poland
20-40 mg
first thing in the morning
best racetam with anxiolytic effects
executive function
focus
alertness
anxiolytic
mood
sociability
1-5 days per week
empty stomach or with food, either works.
nootropic
first 1-5 times may induce anxiety, will then flip and work against it
semax lab use only
umbrella labs: tucson, arizona

swiss chems: usa, nevada

semaxpolska: poland
cosmic nootropic: BASED10
0.5-1.0 mg/ - 1-3 sprays daily, one nostril
first thing in the morning
works extremely well for some, does nothing for others. depends on individual biology and chemistry, only way to find out is to try.
clearing brain fog
memory
focus
neuroprotection
attention
1-5 days per week
empty stomach or with food, either works.
nootropic
- some people experience hairloss, often those presidosposed to it. any hairloss due to semax grows back 2-3 months after quitting.
selank lab use only
umbrella labs: tucson, arizona

swiss chems: usa, nevada

semaxpolska: poland/ germany
cosmic nootropic: BASED10
1-2 sprays can be dosed 1-3 times per day
works extremely well for some, does nothing for others. depends on individual biology and chemistry, only way to find out is to try.
anti-anxiety
focus
memory
mental clarity
anhedonia relief
up to 7 days per week
empty stomach or with food, either works.
nootropic
pinealon lab use only
protocol: phoenix, arizona

swiss chems: usa, nevada

pepvital: sweden
protocol: BASED for 10% off
capsule: 1-2 daily

subq: 200-500 mcg (0.2-0.5mg)
30 days, then min. 2-3 months off (i rec 1 month on, 5 months off)
empty stomach or with food, either works.
bioregulator
none if cycled as specified. possibly fatigue but it's rare.
don't fuck around and dose longer than the aforementioned cycles.
epitalon lab use only
protocol: phoenix, arizona

swiss chems: usa, nevada

retaeu: netherlands
protocol: BASED for 10% off
capsule: 1-2 daily

subq: 100-200 mcg (0.1-0.2mg)
20-30 days, then min. 6 months off
empty stomach or with food, either works.
bioregulator
none if cycled as specified
don't fuck around and dose longer than the aforementioned cycles.
meldonium lab use only
semaxpolska: poland/ germany
protocol: BASED10 for 10% off
500-1000 mg 1-2x/ day
mainly fot athletes but cognitive improvement is noticeable
focus
memory
attention
learning
recovery
endurance

use sparingly - not recommended for prolonged periods
empty stomach or with food, either works.
metabolic modulator
l-tyrosine
nootropics depot: Tempe, Arizona
500 mg
first thing in the morning
great addition to caffeine, precursor to dopamine
anxiety-relief (anxiolytic)
focus
memory
alertness
cognition
mood
up to 7 days per week
empty stomach or with food, either works.
amino acid
none if cycled as specified
l-theanine
nootropics depot: Tempe, Arizona
400-800 mg
- with stimulant
“takes the edge off” any jitters from stimulants (including -afinils and racetams)
relaxation
calm
sleep
focus
attention
stress-reduction
mood
anxiety-relief (anxiolytic)
up to 7 days per week
empty stomach or with food, either works.
amino acid
for some, the calm effects are more powerful than the cognitive enhancing effects, making them tired. for others, it stimulates focus more.
- pair with caffeine, l-tyrosine, modafinil, armodafinil, noopept, phenylpiracetam to “take the edge off” i.e., avoid potential jitters, thereby promoting deeper focus.
methylene blue
san diego
1-3 drops (ml) first thing in the morning
the first ever synthetic drug.
energy
learning and memory
attention
focus
mood
up to 7 days per week
empty stomach or with food, either works.
nootropic
it’s a vasoconstrictor - don’t take if you have low blood pressure.
- methylene blue is maoi. this means it negatively interacts with a lot of medications. research drug interactions if taking any other medication.
compound
link
ships from
dosage + timing
benefits
ingestion
side effects + solution
other notes
saffron extract
nootropics depot: Tempe, Arizona

notable: Nevada
30 mg
first thing in the morning
memory improvement
mood stabilization
cognitive function
can potentiate stimulants
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)
dizziness: reduce dose
dry mouth: drink water
caffeine
200- 400 mg
first thing in the morning
increased alertness
enhanced focus
reduced fatigue
empty stomach or with food, either works.
jitters: lower intake, pair with l-theanine
insomnia: avoid evening
heart palpitations: lower consumption
magnesium l-threonate
nootropics depot: Tempe, Arizona
667 mg
with dinner or later
focus
memory
sleep
brain health
anxiolytic
synaptic plasticity
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)
drowsiness: take at night
headache: lower dose
l-threonate is specific for brain health, as it is the form of magnesium that most efficiently crosses the blood-brain barrier
magnesium glycinate
nootropics depot: Tempe, Arizona
800 mg
with dinner or later
focus
memory
sleep
brain health
anxiolytic
synaptic plasticity
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)
diarrhea: reduce intake
stomach cramps: take with food
sleepiness: take before bed
still great, cheaper option for magnesium
vitamin d
nootropics depot: Tempe, Arizona
125 mcg
with lunch
neuroprotection
memory
focus
brain circulation
prevents cognitive decline
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)
nausea: take with food
constipation: increase water
appetite loss: lower dose
omega-3
nootropics depot: Tempe, Arizona
1,000 mg
with lunch
brain health
anti-inflammatory
improved memory
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)
fishy aftertaste: freeze capsules
stomach upset: take with meal
creatine
nootropics depot: Tempe, Arizona
10 g
whenever, keep it around the same time everyday
short-term memory
executive function
cognitive energy
empty stomach or with food, either works.
bloating: increase water
stomach cramps: take with food
dehydration: drink more
zinc
nootropics depot: Tempe, Arizona
20 mcg
lunch (a few hours apart from magnesium)
synaptic transmission
neurogenesis
brain development
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)
nausea: take with food
- if supplementing zinc, also supplement copper.
copper
3 mg
with dinner (or any meal but not at the same time as zinc)
replenishes copper depleted by zinc
energy
immune system
empty stomach or with food, either works.
nausea: take with food
- if supplementing copper, also supplement zinc.
b12
nootropics depot: Tempe, Arizona

lifegivingstore: florida
1,000 mg
with lunch
nerve health
homocysteine metabolism
cognitive function
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)
mild itching: lower dose
diarrhea: take with food
mostly important if you’re b12 deficient, but as it is water soluble, you will pee out any excess.
boron
nootropics depot: Tempe, Arizona
50 mg with lunch
testosterone, cognition, bone health, heart health
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)
selenium
florida
100 mcg with lunch
supports the immune system and thyroid function
fat-soluble. take with fatty food (or a spoonful of ex. peanut butter)
taurine (powder)
us + eu (best): https://lifegivingstore.com/ajinomoto-taurine-usp-grade/

cheaper but still good us + intl option: bulk.com
florida
2-5 g whenever (or with every meal)
calms the immune system, cardiovascular health, blood flow
empty stomach or with food, either works.
glycine (powder)
us + eu (best): https://lifegivingstore.com/glycine-powder-usp-grade/

cheaper but still good us + intl option: bulk.com
the sky is the limit.. some people take >100g per day. i’ll usually dose around 20-25g/ d
sleep quality, cognitive function, metabolic health, support for muscle growth & repair, collagen production
empty stomach or with food, either works.
it’s sweet and delicious, put some in your water.
NAC
nootropics depot: Tempe, Arizona
500-1000
replenishes glutathione
reduces oxidative stress
modulates glutamate
resets stimulant tolerance
before bed/ with dinner, never with stimulating compounds
anhedonia: cycle off
nausea: take with food

if taking NAC, always also take zinc and copper.
never take with stimulant - it will dull acute efficacy.
my personal favorite (and current) stack:
morning
lunch
dinner
alts.
monday (#1)
- modafinil 200 mg
- bromantane 50 mg
- tadalafil 20 mg
- citicoline 500 mg
- l-theanine 400-800 mg
- caffeine 200 mg
- l-tyrosine 500 mg
- ginkgo biloba 120 mg
- saffron extract 30 mg

- glycine + taurine mixed in with creatine (approx 5g each) + orange juice
- b-complex
- vitamin d3 + k2
- zinc
- boron 10 mg
- selenium 20 mcg

- bromantane 54 mg (some days approx. 6 hours after morning stack)
- magnesium l-threonate 3 caps
- copper 3 mg
- glycine 2-5 g
- sometimes i dose agmatine sulfate (1g sublingual 1-3 times/ day)
- sometimes i dose NAC (500 mg, after dinner)

tuesday (#1)
- armodafinil 200 mg
- bromantane 50 mg
- citicoline 500 mg
- l-theanine 400-800 mg
- caffeine 200 mg
- l-tyrosine 500 mg
- ginkgo biloba 120 mg
- saffron extract 30 mg

- glycine + taurine mixed in with creatine (approx 5g each) + orange juice
- b-complex
- vitamin d3 + k2
- zinc
- boron 10 mg
- selenium 20 mcg

- bromantane 54 mg (some days approx. 6 hours after morning stack)
- magnesium l-threonate 3 caps
- copper 3 mg
- glycine 2-5 g
- sometimes i dose agmatine sulfate (1g sublingual 1-3 times/ day)
- sometimes i dose NAC (500 mg, after dinner)

wednesday (#2)
- phenylpiracetam 150 mg
- noopept 40 mg
- tadalafil 20 mg
- citicoline 500 mg
- l-theanine 400-800 mg
- caffeine 200 mg
- l-tyrosine 500 mg
- ginkgo biloba 120 mg
- saffron extract 30 mg

- glycine + taurine mixed in with creatine (approx 5g each) + orange juice
- b-complex
- vitamin d3 + k2
- zinc
- boron 10 mg
- selenium 20 mcg
- magnesium l-threonate 3 caps
- copper 3 mg
- glycine 2-5 g
- sometimes i dose agmatine sulfate (1g sublingual 1-3 times/ day)
- sometimes i dose NAC (500 mg, after dinner)



thursday (#1)
- modafinil 200 mg
- bromantane 50 mg
- citicoline 500 mg
- l-theanine 400-800 mg
- caffeine 200 mg
- l-tyrosine 500 mg
- ginkgo biloba 120 mg
- saffron extract 30 mg

- glycine + taurine mixed in with creatine (approx 5g each) + orange juice
- b-complex
- vitamin d3 + k2
- zinc
- boron 10 mg
- selenium 20 mcg

- bromantane 54 mg (some days approx. 6 hours after morning stack)
- magnesium l-threonate 3 caps
- copper 3 mg
- glycine 2-5 g
- sometimes i dose agmatine sulfate (1g sublingual 1-3 times/ day)
- sometimes i dose NAC (500 mg, after dinner)

friday (#2)
- phenylpiracetam 150 mg/ fasoracetam 40 mg
- noopept 40 mg
- citicoline 500 mg
- l-theanine 400-800 mg
- caffeine 200 mg
- l-tyrosine 500 mg
- ginkgo biloba 120 mg
- saffron extract 30 mg

- glycine + taurine mixed in with creatine (approx 5g each) + orange juice
- b-complex
- vitamin d3 + k2
- zinc
- boron 10 mg
- selenium 20 mcg
- magnesium l-threonate 3 caps
- copper 3 mg
- glycine 2-5 g
- sometimes i dose agmatine sulfate (1g sublingual 1-3 times/ day)
- sometimes i dose NAC (500 mg, after dinner)


saturday (off major stimulants)
- tadalafil 20 mg
- ginkgo biloba 120 mg
- creatine 10 g
- caffeine 200 mg
- b-complex
- vitamin d3 + k2
- zinc
- boron 10 mg
- selenium 20 mcg
- magnesium l-threonate 3 caps
- copper 3 mg
- glycine 2-5 g
- sometimes i dose NAC (500 mg, after dinner)
sunday (off major stimulants)
- ginkgo biloba 120 mg
- creatine 10 g
- caffeine 200 mg
- b-complex
- vitamin d3 + k2
- zinc
- boron 10 mg
- selenium 20 mcg
- magnesium l-threonate 3 caps
- copper 3 mg
- glycine 2-5 g
- sometimes i dose NAC (500 mg, after dinner)
→ keep in mind this is what works best for me after exhaustive testing. you should still isolate compounds when finding out what works best for yourself.
info vault
based habits & principles
finalize your to do list the night before.
get out of bed within 5 minutes and never snooze, don't start the day with an L.
maintain a strong routine to remove the burden of choice: wake up, drink cocktail (creatine, taurine, glycine, electrolytes), brush teeth, piss, get to work.
morning prayer, written and spoken, just to get something out - even if atheist.
drink electrolytes - hydration is key.
don't speak to anyone, check emails, or consume media for the first 6 hours, these are sacred hours for your most difficult tasks for the day.
manufacture a positive feedback loop by doing 2-3 easy tasks before attacking the hardest, most difficult tasks.
keep the phone out of the office and avoid all artificial dopamine or news in the mornings.
no food before 2 pm except a few spoonfuls of milk kefir for gut health; stick to a light lunch and heavy dinner.
work in silence or listen to an instrumental movie soundtrack (oppenheimer/ batman/ interstellar/ tenet).
maintain an incredibly clean and organized workspace and home.
invest in a good chair (herman miller aeron) and use a large monitor - never work from just a laptop.
keep the office semi-cold and wear a hoodie with the hood up.
keep a notepad to jot down stray thoughts so you never switch tasks.
if taking a break, do something more boring than work.
read minimum 20 pages.
do quarterly bloodwork to ensure test levels are good and vitamins/minerals are dialed in to avoid brainfog.
based health fundamentals
cycle off ALL stimulating compounds 2 days per week, ideally. during higher pressure times, if there is real reason and motivation behind it, you can bump it up to 7 - but not for more than a month. if you do this, take a full week off all stimulating compounds.
two weeks off all stimulating compounds each quarter.
full blood panel (including hormones, vitamins, minerals, liver enzymes) each quarter.
thoroughly analyze your panel results and take action on any deficiencies/ instabilities immediately - this is the largest lever on maintaining peak health and performance.
as much as modafinil and other stimulating compounds can make you feel like you don’t need sleep, it will catch up to you eventually. only 1-3% of the population can comfortably and healthily sustain 6 or less hours of sleep without major damage. you still need your sleep.
many of the compounds listed here suppress appetite. this does not mean you do not need to eat. you should eat two big meals per day. i like a carb-light lunch (ground beef, fruits, eggs) and a heavier dinner (steak, potatoes, fruits).
ground beef is an inexpensive superfood. eat more of it. also eat more fruit - especially grapes, oranges, mango.
maintaining gut health is imperative, especially when taking a lot of supplements. a few spoonfuls of kefir in the morning does wonders for keeping you gut microbiome happy and healthy.
don’t be afraid of sugar. sugar is your friend (good sugar, such as from honey and fruits, but also table sugar - drop some in your coffee).
blue light blockers and dimmed lights during the evening do wonders for your circadian rhythm.
a cup of green tea in the evening is great for sleep - calming through the natural theanine and the process.
working out is important - both strength and cardio. i like a split of 3x weights, 2x sprints. this both makes you look a lot better and more vital, and it’s imperative for achieving peak hormonal health (and aura, posture, countless reasons).
have bad oral health? you have gut health problems, focus on that. but also focus on oral health itself. flossing is important (your dentist was right all along).
read books, and read fiction. this does wonders both for your cognitive health and your creativity. read more books. read biographies for insight into some of the greatest minds that have ever existed. also great for calming down and getting ready to sleep - i always read before sleeping.
based workout routine
mike mentzer/ dorian yates inspired workout routine i've been running with great results. stole this from somewhere - don't remember. credits to whoever put it together. made some tweaks for max hypertrophy for ME - so tweak it you too, make it your own. most important: go until absolute, terminal failure for every single working set you do. that means until you are physically unable to perform another repetition.
Day 1 (Shoulders, Trapezius, Triceps, Abs)
◦ Dumbbell Shoulder Press (12,10),8-10 – Shoulders, triceps
◦ Dumbbell Lateral Raise (10),6-8 – Side delts
◦ Dumbbell Shrug (10),6-8 – Upper trapezius
◦ Cable Pushdown (12,10),6-8 – Triceps
◦ Barbell Lying Tricep Extension (10),6-8 – Triceps
◦ Cable One Arm Pushdown 6-8 – Triceps
◦ Roman Chair Sit up 20 – Abs
◦ Hanging leg raises - Abs
◦ Crunch 10 – Abs
Day 2 (Back)
◦ Pull ups 3 sets AMRAP
◦ Close Grip Pulldown (12,10),6-8 – Lats, biceps, trapezius
◦ Bent-over Row (10),6-8 – Lats, biceps, trapezius
◦ Dumbbell Bent-over Row (10) – Lats, biceps, trapezius
◦ Rear-Delt Hammer Flyes 6-8 – Rear delts
◦ Dumbbell bent-over lateral raise 6-8 – Rear delts
◦ Back Extension 6-8 – Erector spinae, glutes, hamstrings
Day 4 (Chest, biceps, abs)
◦ Barbell Incline Bench Press (12,10,6-8), 60kgx5 Chest, shoulders, triceps
◦ Machine Chest Press 10,6-8 – Chest, shoulders, triceps
◦ Dumbbell Incline Press (10),8 – Chest
◦ Cable Cross-over 8-10 – Chest
◦ Dumbbell Incline Curl (10),6-8 – Biceps
◦ Barbell Curl (10),6-8 – Biceps
◦ Lever/Machine Preacher Curl 6-8 – Biceps
◦ Roman Chair Sit up 20 – Abs
◦ Hanging leg raises - Abs
◦ Crunch 10 – Abs
Day 6 (Legs)
◦ Machine Leg Extension (15,12),10-12 – Quads
◦ Leg Press (12,12),10-12 – Glutes, quads
◦ Hack Squat (12),8-10 – Quads, glutes
◦ Machine Leg Curl (8-10),8-10 – Hamstrings
◦ Stiff Leg Deadlift 10 – Glutes, hamstrings, erector spinae
◦ Single-leg Leg Curl 8-10 – Hamstrings (One leg at a time)
◦ Standing Calf Raise (10-12), 10-12 – Calves (gastrocnemius)
◦ Seated Calf Raise 10-12 – Calves (soleus)
based sunday routine
start a new notion page and use a toggle for every weekly routine, just like this one. write freely, spit it out. then refine and think. always think in terms of actionable things you can change and become better at. the path forward should be crystal clear. adjust to your action points the coming week - this is perpetual improvement.
Personal + business finances:
Focus + work:
Routine:
Relationships:
Goals:
Reflection: