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1. 1.5g of protein per 1kg of your weight per day (doesn't matter when you eat it and whether it's at one sitting or multiple, but every day)
2. creatine (5g/day, forever)
3. b12 if you're vegan (a pill a week, https://nutritionfacts.org/topics/vitamin-b12 — get the right type)
4. sleep is fixed by behaviour changes, not by supplements (see fixsleep.link), sleep at least 8 hours a day, go to bed the same time every day, no caffeine after noon, no blue light, no exercise, no food 3 hours before sleep (abstain from liquids 1h before sleep)
5. up to 4 cups of coffee before noon a day is healthy, but you can also opt in for matcha instead
6. herbal tea after noon (but don't stress about it, water is fine too)
7. REDUCE SUGAR INTAKE, always read nutrition labels
8. reduce salt intake (your food has enough sodium already)
9. do a blood panel to see where you're lacking vitamins (it is crucial, you'll never know until you actually do the blood panel, it's cheap too)
10. do 2 weeks of piracetam to see how it affects you, i don't feel anything from it so i don't do it
11. ease off off nicotine (1mg/day once a week is already the most you'll ever need, everything extra is marketing and addiction)
12. stop fucking around in the gym, read leangains.com/fuckarounditis and finally start lifting like a monster (in like a year)
energy comes from: exercise, sleep, what you eat (and when you eat), that's it
focus comes from removing distractions (read atomic habits), unless you have adhd (chances are, you don't) 1 reply
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