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Everyone wants to be a good student with a bright future therefore i have made this guide so that you can start your journey
1. Diet
Your diet should contain the following
Protein: 1.8-2.2g/kg bw
Carbs: 3-5g/kg bw
Fat: 0.8-1g/kg bw
AVOID PROCESSED FOOD
1.1 Supplements
Vitamin D: Benefits bone health, immune function and mood (a must take in winter)
Omega 3: Benefits heart health, brain function and inflammation
Magnesium: Benefits sleep, muscle function, stress and helps with headaches
Vitamin b12: Important for nerves and red blood cells
Caffeine: Improves alertness, reacton time and focus (max 400mg/day) should take 200mg before a study session
Creatine: benefits memory, mood and long-term brain health
You dont need to take them all, focus on those you need most
2. Sleep
You should sleep 7-9 hours/day, 7h being the minimum
If you have trouble sleeping you should start doing the following:
Build a consistent sleep schedule: Go to sleep and wake up the same time every day (irregular sleep schedules worsens the sleep quality)
Create a good sleeping environment: Dark room, cold temp 18-20 degrees Celsius, quiet (white noise or earplugs if needed)
Excercise: regular training improves sleep quality especially the deep sleep that we aim for
Relaxing before bedtime: 20-30min before sleep read a book
3. Study techniques
The right study techniques can make a huge difference will make you get more done in less time with better memory
Heres a good video so that you can find the right method that works the best for you
4. Boosters
Nootropic boosters can help tons but dont overuse them otherwise they wont do you any good. Use them on periods where you have to study a lot and before any exams
Good nootropics are:
Adderal
Adaptogens
Semax
Do your own research before taking any of them
5. Extra
Elvanse
Elvanse will make you focus like never before but keep in mind, its a drug and should only be taken if you have to and do your own research if you intend to take it.
1. Diet
Your diet should contain the following
Protein: 1.8-2.2g/kg bw
Carbs: 3-5g/kg bw
Fat: 0.8-1g/kg bw
AVOID PROCESSED FOOD
1.1 Supplements
Vitamin D: Benefits bone health, immune function and mood (a must take in winter)
Omega 3: Benefits heart health, brain function and inflammation
Magnesium: Benefits sleep, muscle function, stress and helps with headaches
Vitamin b12: Important for nerves and red blood cells
Caffeine: Improves alertness, reacton time and focus (max 400mg/day) should take 200mg before a study session
Creatine: benefits memory, mood and long-term brain health
You dont need to take them all, focus on those you need most
2. Sleep
You should sleep 7-9 hours/day, 7h being the minimum
If you have trouble sleeping you should start doing the following:
Build a consistent sleep schedule: Go to sleep and wake up the same time every day (irregular sleep schedules worsens the sleep quality)
Create a good sleeping environment: Dark room, cold temp 18-20 degrees Celsius, quiet (white noise or earplugs if needed)
Excercise: regular training improves sleep quality especially the deep sleep that we aim for
Relaxing before bedtime: 20-30min before sleep read a book
3. Study techniques
The right study techniques can make a huge difference will make you get more done in less time with better memory
Heres a good video so that you can find the right method that works the best for you
4. Boosters
Nootropic boosters can help tons but dont overuse them otherwise they wont do you any good. Use them on periods where you have to study a lot and before any exams
Good nootropics are:
Adderal
Adaptogens
Semax
Do your own research before taking any of them
5. Extra
Elvanse
Elvanse will make you focus like never before but keep in mind, its a drug and should only be taken if you have to and do your own research if you intend to take it.
