The 80/20 Guide to Supercharging Your Brain & Life in 2021


“We now know that you can change the machinery in the brain to refine how it operates, boost its reliability, and continuously get sharper, speedier, and just plain better at everything you do”, says Michael Merzenich, Ph.D, a professor at the University of California and founder of the Brain Plasticity Institute.



There are tons of negligible biohacks that you could waste your whole day on. Here is the 80/20 – the 7 things that are going to give you the highest possible return of investment on your cognitive performance. Do NOT be fooled by the simplicity, it’s all about executing the basics well, so let’s dive in:


#1: Fuel

Spaceships and race cars don’t run on regular petrol or diesel for a reason: not every vehicle is created equal.You have to get to know yourself, treat yourself like an athlete, and test what works for you. There is a lot of controversy around nutrition, so here are some more general guidelines:


  • Stay hydrated. It’s good practice to have a water bottle with you at all times and to sip it constantly. You’ll know you’re hydrated when your pee is clear.
  • Breathe fresh air. This can mean just opening a window (assuming the air outside is not toxic) or going for a walk in nature. It’s a bonus if you can install a proper ventilation system in your home or workplace.
  • Proper sized portions. It takes energy to digest your food (and get energy from it). You know that sluggish feeling after eating a big meal? Keep your calories spread throughout the day and be aware of  when you need to be your sharpest.
  • Go organic. There may be a debate about the timing of meals and meat vs plant-based, but it’s a fact that the less processed, the healthier the food is. Processed foods are often full of extra things that your body doesn’t need, lacking in essential micronutrients, and simply cheap and calorie-dense which makes it easy to overeat.
  • Cut out added sugars and foods you’re sensitive to. There is simply nothing good about added sugars except maybe a few minutes of feeling good. Get rid of it without any second thoughts. It’s a bit more tricky with sensitive foods, you’ll have to do some testing by elimination to find out which ones are making you sick.
  • Get enough protein and healthy fats. It’s pretty straightforward to eat good carbs. You have to be a little more conscious about the intake of these other two macronutrients. Make sure to eat at least 0.8g of protein for every kg of your body mass every day, and don’t be afraid of the good fats like nuts, seeds, eggs, and avocados.  
  • Eat your fruits and veggies. They’re the source of so many different micronutrients that your brain needs to function optimally, and they’re light on digestion, meaning you can have some of the benefits of fasting… without actually being fasted. One of the best snacks out there!
  • Experiment with fasting. You will feel so much lighter, both physically and mentally when you don’t have to use energy on digestion. There is just something primal about being a little hungry, I feel like it makes me hungrier at chasing my goals and getting things done. 



#2: Get moving


Active people outperform couch potatoes in tests that measure long-term memory, reasoning, attention, problem-solving, even so-called fluid-intelligence tasks. These tasks test the ability to reason quickly and think abstractly, improvising off previously learned material to solve a new problem. Essentially, exercise improves a whole host of abilities prized in the classroom and at work.


  • Get your heart rate up in some way every day. Running, cycling, skipping-rope.
  • Start strength training – either bodyweight or with resistance.
  • Stretching. Tension in the body means tension in the mind, and a well-aligned body means less maintenance energy plus better wellbeing.


#3: Recharge


Sleep is king. It’s the Yin to your Yang. Miss just one day of sleep and see how everything else you do crumbles. Sleep deprivation affects your mood, attention, executive function, immediate and working memory, quantitative skills, logical reasoning ability, and general math knowledge.


  • Get as much sleep as your body needs (6-9 hours) every day, and if you have to wake up at a certain time, be sure to catch up on days off.
  • Implement a strict bedtime, which includes a winding-down period without any screen time, dimming the lights, reading a paper book in a nice warm bath, or meditating.
  • Limit caffeine during the day if you’re sensitive to it.


#4: Go Zen


Meditation is an ancient biohacking technology for reaching altered states like gratitude, forgiveness, flow, a sense of oneness with everyone and everything around you and radical creativity, which we humans have been pursuing for thousands of years. In these states, tremendous feats of human performance are possible.

Whether or not you consider yourself religious or spiritual, it’s worth learning how to control your brain so you can reach these states of higher performance.


  • Start by sitting in silence and observing your breath for 10 minutes a day. You don’t have to ‘not think about anything’ – if any thought pops in, just observe it like a cloud passing by.
  • Find an app or guided meditation on YouTube that you like. There are a ton of different ones, but the key is not to overthink which one, but just build a habit of doing it.


#5: Get an edge


Nootropics are natural or synthetic supplements, drugs, or other substances that improve cognitive functions like memory, creativity, mood, energy, motivation, and concentration.

This whole topic can seem overwhelming at first – there are hundreds of nootropics, many of them being either dangerous, ineffective, illegal, prescription only, or just not tested enough.


  • Do this free quiz that helps high performers find out what natural, science-backed ingredients would give them a competitive advantage.


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  • Investigate the supplement. Most of the products in the market will not help you achieve what you want simply because they’re using poor quality ingredients. Be wary of shady ingredients, various fillers and toxic metals in your supplements.


#6: Be consistent


You can’t dabble for a few days and expect to feel like on NZT-48 (remember the movie ‘Limitless’?). Commit to making biohacking a habit. Just like with investing – effects compound over time and start to shoot up exponentially. We don’t know what the limits for human cognitive performance and consciousness are and we are not here to speculate. Stick to it and you will find out for yourself. 


  • Commit to building new habits. It can take anywhere from 18 to 254 days to form a new habit and an average of 66 days for a new behavior to become automatic.
  • Get a habit tracking app to see your streaks. They use the  “Seinfield Strategy” – marking how many days in a row you did or did not do something.


#7: Multiply


One well-tuned brain will outperform an average one every day of the week. Now imagine what 3, 5, 10, or 100 of those could do. Like a supercomputer! Calm down, you don’t have to drill your skull and merge with AI just yet. I’m talking about something much simpler – your team. Nothing of significance is ever done by one person alone.


  • Think bigger. Help improve the performance of your team by sharing this guide with 5 of your colleagues.  Messenger, fb, ig, email share buttons
  • Test, share, and iterate. It’s all about tuning all these general guidelines to your personal needs. This process becomes much faster when you have someone to share the experience with. 




Every one of these steps is an art and science of its own. These are the things you want to study and master in the coming years, experiment, and find what works for you.

You don’t have to do everything at once, but the more you do – the harder it becomes to catch you in the competitive field.

I can promise you that even implementing ONE thing from the list can have very meaningful results for you and start a snowball effect when implementing the others. 


Get your personalised nootropics stack with this 2-minute questionnaire and get a FREE 5-DAY TRIAL!
Select your gender: