My personal LIFEMAXXING guide (MEGATHREAD)

[leF]

Below is my personal guide to leveling up in every part of your life: testosterone, sleep, memory, looks, and more. No fluff, no nonsense-just actionable steps you can take right now to start improving. Follow this, stay consistent, and real changes you shall see. Let's get into it.
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Table of contents​

1. Testosterone Guide
   1.1 Diet
   1.2 Lifestyle
   1.3 Exercise
   1.4 Competition
2. Sleep Guide
   2.1 Morning routine
   2.2 Afternoon routine
   2.3 Night routine
   2.4 Sleep optimization tips
   2.5 How to fix stress
   2.6 Nature-based relaxation techniques
3. Social Guide
   3.1 Book summary
4. Memory Guide
   4.1 Benefits of a great memory
   4.2 How to improve memory
   4.3 How to learn faster – FAST method
   4.4 Information overload
   4.5 Limit your inputs
   4.6 How to remember every person you meet – SUAVE method
   4.7 How to remember anything – PIE method
5. Reading Guide
   5.1 How to read more effectively
   5.2 Action step: Reading
   5.3 Tips for effective reading
   5.4 Reading = building a house
   5.5 Reading mindset
   5.6 Different ways to consume books
   5.7 Choosing the right book
   5.8 Essential book framework
6. 10 Keys to Unlocking the Brain
   6.1 Reviewing your day
   6.2 How to make a tough decision – 5 buckets trick
7. Full Facial Looksmxxing Guide
   7.1 Mewing
   7.2 Breathing
   7.3 Jawline
   7.4 Chewing
   7.5 Teethmaxxing
   7.6 Eyemaxxing
   7.7 Water
   7.8 Sleep
   7.9 Diet

TESTOSTERONE Guide
MASTER YOUR HORMONES: LOWER Estrogen, NATURALLY!

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Many people are obsessed with increasing their testosterone levels, and I'm here to make it easy for you. I've pulled together everything from various podcasts and videos into a comprehensive guide that will help you reduce estrogen and skyrocket your testosterone levels. Nothing superfluous, just concrete steps you can implement right now.

Diet​

Spoiler: Diet

Foods that INCREASE testosterone levels:

• Ginger
• Honey (raw)
• Pomegranate
• Filtered tap water (I recommend reverse osmosis water filters, buy here: link)
• Eggs (4 - 10 daily)
• Nuts (Brazil nuts, macadamia nuts)
• Olive oil
• Bananas
• Pumpkin seeds
• Black beans
• Yerba mate
• Raw onions
• Tuna
• Oysters
• Ribeye steak
• Red meat
• Ashwagandha
• Vitamin D supplements
• Foods high in Vitamin 1
• Avocados
• Beef liver
• Butter
• Cod liver
• Broccoli
• Kale
• Cauliflower
• Green tea
• Pomegranates
• Button mushrooms, portobello mushrooms
• Turmeric
• Blueberries, strawberries
• Grapes
• Oranges
• Lemons
• Grapefruit

Foods that DECREASE testosterone levels:

• Foods reheated in plastic
• Foods wrapped in plastic
• Processed foods
• Refined sugars
• Alcohol
• Flaxseed
• Soy
• Fried food
• High levels of caffeine
• Seed oils

Foods that INCREASE estrogen levels:

• Sugar
• Fats
• Alcohol
• Soy milk
• Edamame

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Lifestyle​

Spoiler: Lifestyle

• Don't put your phone in your pocket.
• Turn off cellular service, Wifi, and turn on airplane mode if you want to keep your phone in your pocket.
• Tap water decreases testosterone.
  • When women are on birth control, they take a pill, and when they pee, the pill enters the water supply and doesn't get filtered out. Buy a reverse osmosis (RO) water filter.
• Wearing perfume or being around people who wear perfume reduces testosterone (same goes for deodorant). Buy roll-on estrogen-free deodorant here:
  peacewiththewild.co.uk
• Shampoo/body wash:
  • Most commercial shampoo ingredients are harmful. Use testosterone-friendly body wash:
    Testosterone-friendly men's body wash
• Hot showers (can kill up to 50% of your sperm).
• Masturbation decreases testosterone.
  • Abstinence from masturbation can increase testosterone by up to 400%.
• Watching porn decreases testosterone.
• When you sit, MANSPREAD.
  • Sitting with your legs closed squishes your balls, resulting in lower sperm production.
• Replace your water tank to ensure it's not made of plastic.
• Replace your toilet seat (ensure it's 100% plastic-free) – buy wooden toilet seats.
• Meditation increases grey matter in your brain, makes your brain bigger, reduces stress, and increases testosterone.
• Challenge/competition increases testosterone.
  • Join a sports club or start a business.
• Set constant challenges for yourself (e.g., run 10km straight before the end of December).
• Cold showers increase testosterone.
• NEVER drink from plastic water bottles.
  • Always drink from metal water bottles.
• 30 minutes of sunlight every day(doesn't have to be direct sunlight).
  • Sunlight increases romance.
• Mouth breathing kills testosterone.
• Deep nasal breathing increases testosterone.
• Being around feminine women and interacting with them increases testosterone.
• Chlorine reduces testosterone (avoid swimming pools with high chlorine levels).
• Wearing polyester clothing/underwear reduces testosterone.
  • Wear 100% pure cotton underwear and clothing (where Huberman buys his clothes from: taperedmenswear.com).
• Improve your sleep quality (get at least 8 hours of quality sleep).
  • Read a book 30 minutes before sleeping.
• Smoking weed decreases testosterone.
• Alcohol, smoking, and vaping decrease testosterone.
• Ingest more cholesterol.
• Drink organic milk (e.g., kefir milk).
• Flavored protein powders reduce testosterone.
  • Use one-ingredient whey protein powders.
• Avoid bad carbs (e.g., breakfast cereals).
• Pesticides reduce testosterone.
• Get in nature.
• The smell of trees and leaves increases testosterone (it decreases cortisol, which correlates with increased testosterone).
• Get into flow more often.
  • Find your flow task and maximize it.
• Be barefoot more often.
  • Walk around the house barefoot; go for walks in nature barefoot.
• Fluoride kills your testosterone (toothpaste and tap water contain fluoride).
  • Buy fluoride-free toothpaste.
• Avoid touching receipts (they contain high levels of BPA and kill testosterone).
  • Never put receipts in your pocket next to your balls!
• Smoking cigars kills testosterone.
• Shilajit increases testosterone.

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Exercise​

Spoiler: Exercise

• Do the Testosterone Workout
  • 6 sets of 10 reps at 80% until failure for heavy compound exercises.
  • Rest 2 minutes between sets.
  • Do this 2-3x per week.
• Heavy weight training (4-5x per week).
• Do martial arts.
• Do HIIT/CrossFit workouts.
• Perform high-rep endurance workouts (do a 'Murph').
• Do aerobic or cardiovascular exercises 2-3 times a week ( running, swimming or cycling )

These exercises will reduce your body fat which is going to decrease your estrogen levels and with a right diet you will move to your goal even more.

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Competition (THE BIGGEST TESTOSTERONE INCREASE EVER RECORDED - 700% INCREASE (ALMOST) )
Source: https://pubmed.ncbi.nlm.nih.gov/32069979/

Spoiler: Competition

Competition.
Competition Does Not Need To Be Physical.
The Study Shows The Results Of Competition In Chess Players.

The Image Below Shows Player 2 Getting Almost 700% Increase In T Levels.

Competition Increases Testosterone.
Winning Increases Testosterone After The Competition.
Losing Does Not Increase Testosterone After The Competition.

(Some Studies Say Losing Decreases Test, Some Studies Say It Doesn't)

No Bs Actionable Step:
Think Of One Activity You Can Compete With Someone In,
And Do It In The Next 24 Hours.

Comment Down Below What Activity You Competed In To Give Others Reading the Comments Some Inspiration.

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SLEEP Guide
MASTER YOUR SLEEP: FIX Your Routine, MAXIMIZE Recovery!

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Having poor sleep is a very overlooked issue, especially in this modern day. There are billions of retarted scrolling at 2 a.m. on Tiktok, not aware of the impact it has on their life and health. I wanted to drop some wisdom around sleep and help you construct your own sleep schedule to help you improve your health, make more money, and live a better life.

Morning Routine​

Spoiler: Morning Routine

The worst possible thing you can do is wake up and stay in bed; that's why it's crucial to build a solid morning routine to kickstart the day!

The worst possible thing you can do is wake up and stay in bed, that's why it's crucial to build a solid morning routine to kickstart the day!

• As soon as you wake up, view sunlight (not through windows or artificial light, direct sunlight exposure for a min. of 5 minutes within 30-60 minutes of waking up)
• Ingest caffeine 90-120 minutes after waking (this tip is for those who drink caffeine) - drinking caffeine before this time period can trigger the afternoon crash which occurs in the afternoon and triggers sleepiness and laziness in your body, as a result of ingesting caffeine to early in the morning
• Avoid large meals in the morning (breakfast) as they can trigger sleepiness
• Take a cold shower/ice bath (this increases your core body temperature early in the day)
• Exercise (this helps kickstart your day and give you energy for the rest of the day)
• Don't use a regular alarm to wake you up (you lose testosterone) - invest in a light alarm clock.

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Afternoon Routine​

Spoiler: Afternoon Routine

• Don't ingest caffeine in the afternoon.
• Take naps shorter than 90 minutes (optional).
• Be cautious of exercising in the afternoon, as it can delay your circadian clock.

Optional:

• Do Non-Sleep Deep Rest (NSDR).
• Do Sleep Hypnosis.
• Do Yoga Nidra.
• Do Meditation (deep breathing).

Keep getting direct sunlight throughout the day (afternoon is the best time for Vitamin D from the sun).

• Take your shirt off and expose your body to direct sunlight for 20-30 minutes (you can read a book during this time).

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Night Routine​

Spoiler: Night Routine

• Don't ingest any food 2-3 hours before sleeping.
• If you have problems waking up to pee at night, don't ingest any liquids 2 hours before sleeping.
• Sleep naked.
• Read for 20-30 minutes before going to bed.
• Go to bed and wake up at the same time every single day, ensuring sufficient growth hormone release.
  • Melatonin is released about 12-14 hours after waking up.
• Have a sleep routine (a pre-sleep evening routine you stick to every day).
• Journal your thoughts before sleeping (do this if your mind is constantly wandering).
• Get a minimum of 8 hours of sleep (8 hours of sleep doesn't mean 8 hours in bed; it could mean possibly 9 hours in bed).
• Cool down your room temperature to sleep better.
• Invest in a mouth tape for sleeping, which helps promote nasal breathing and increases testosterone: link.
• Do deep breathing exercises before going to sleep (this places your body in a deep relaxation state).

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Sleep Optimization Tips​

Spoiler: Sleep Optimization Tips

• Wear an eye mask - buy here: Amazon Eye Mask
• Get blackout curtains (if you have the money) - buy here: Amazon Blackout Curtains
• View sunlight towards the time of sunrise (this helps regulate sleep-wake cycles).
• Dim the lights in the evening (no bright light exposure after 4-5 p.m. if sleeping at 9 p.m.).
• Avoid bright light exposure between 11 p.m. and 4 a.m.
  • Seeing bright light during this period will decrease testosterone.
• No blue light 1-2 hours before sleeping (put your screen in night shift mode 3-4 hours before sleeping) - buy here: Blue Light Blockers
• Avoid taking in stress towards the end of the day.

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How to fix stress

Spoiler: How to fix stress

• Get outside and spend time in nature (20 minutes).
• Walk outside barefoot in nature (awakens primal instincts of connection with nature).
• Pick a leaf and play with it.
• Smell the trees and leaves.
• Practice deep breathing meditation or guided meditation: link.

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Nature-Based Relaxation Techniques​

Spoiler: Nature-Based Relaxation Techniques

• Go outside and spend time in nature (20 minutes).
• Walk outside barefoot in nature, which triggers primal instincts of bonding with nature.
• Pick a leaf and play around with it.
• Smell the trees and leaves.
• Deep breathing meditation or guided meditation

SOCIAL Guide
BUILD Confidence, LEVEL UP Your Connections!

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I've read tons and tons of self-improvement books over the past year. I've taken thousands of notes and have kept them all to myself. Today, I thought, why not share all this knowledge.

Perform the first action step before moving to the next.

• This is VITAL: go through one action step at a time and don't skip any.
• Fully COMMIT to yourself to perform the action step within the next few minutes/hours to get the full VALUE out of this guide.

Book summary (The only book you need for social skills)​

Spoiler: How to Win Friends and Influence People

Spoiler: PART 1: FUNDAMENTAL TECHNIQUES IN HANDLING PEOPLE

PART 1: FUNDAMENTAL TECHNIQUES IN HANDLING PEOPLE​

Principle 1: Don’t Criticize, Condemn, or Complain

• Criticism is futile; it makes the other person strive to justify themselves.
• Criticism doesn't correct a situation.
• When you criticize someone, they will never make lasting changes.
• Don't criticize anyone; "they are just what we would be in similar circumstances."

Action Step:
Ponder and journal on all the instances when you criticized someone on something they valued or were making progress in (e.g. studies, business, sport).

• Journal on why you said that and get to the roots of your beliefs.
• Go and message the person you criticized and apologize.
• Next time, don’t criticize anyone.

"Don’t complain about the snow on your neighbor’s roof when your own is unclean."

Action Step:
Think of all the times you complained in the last week or so. Write it down/type it out, then write next to each complaint what an alternative could be.

• Next time, never complain.
• "I will speak ill of no man... and speak all the good I know of everybody."

Principle 2: Give Honest and Sincere Appreciation

• Humans all want to have the feeling of importance in society.
• Andrew Carnegie praised his associates publicly and privately to handle them better.
• "Don't be afraid of enemies that attack you; be afraid of friends that flatter you."
• If someone makes a mistake, don’t condemn them. Instead, appreciate their good points and reward them through praise.

Action Step:
The next time you see someone making progress or working hard, go and give them a compliment (give them honest and sincere appreciation).

"Every man I meet is superior to me in some way; in that way, I learn of him."

Principle 3: Arouse in the Other Person an Eager Want

• The only way to influence others is to talk about what they want and show them how to get it.

Action Step: The next time you're in a situation where you need to lead or persuade someone to take action, take a moment to reflect: "How can I make this person genuinely want to do it?" Put yourself in their shoes—journal or think it through—then implement your insights in real life. If you're selling a product, ask yourself, "How can I make this person want to buy it?" Gather feedback and put it into practice.

"The key to success lies in the ability to see things from the other person's point of view."

Spoiler: PART 2: 6 WAYS TO MAKE PEOPLE LIKE YOU

PART 2: 6 WAYS TO MAKE PEOPLE LIKE YOU​

Principle 1: Be Genuinely Interested in the Other Person

• You can make more friends in 2 months by becoming interested in others than you can in 2 years by being interesting yourself.
• Make yourself do things for others—things that require time, thoughtfulness, and unselfishness.

Action Step:
Whenever you see someone who is in need of help in their life or is struggling, go and give them advice. Be genuinely interested in helping them improve rather than helping yourself.

"We are interested in others when they are interested in us."

Principle 2: Smile

• What one wears on one's face is far more important than the clothes on one's back.
• Happiness doesn’t depend on outer conditions; it depends on inner conditions.

Action Step:
Start SMILING RIGHT NOW, literally. Just put a smirk on your face and wear it for the rest of the day. (See how people respond to it.)
"There is nothing good or bad, it is thinking that makes it so."

Principle 3: Remember a Person's Name—To That Person, It Is the Sweetest Sound

Action Step:
Whenever you meet someone new, find out their complete name and associate it with an image in your head.

• Your name to you is more important than 1,000 other names of others.

Principle 4: Be a Good Listener, Encourage Others to Talk

• Listening is one of the highest compliments we can pay to anybody.
• Good conversationalist = Good listener (be attentive).
• To be interesting, be interested.

Action Step:
The next time you socialize with someone, make them do 80% of the talk. Ask them open-ended questions and let them freely answer (follow the 80/20 principle).

Principle 5: Talk in Terms of the Other Person’s Interest
Action Step:
When talking to someone else, discuss something they're interested in (e.g. self-improvement, sports), then let the conversation flow on that topic. Pick their brain and ask questions.

Principle 6: Make the Other Person Feel Appreciated and Important

• Always make the other person feel appreciated and important.
• Use phrases like:
  • "I'm sorry to trouble you."
  • "Would you be kind as to ____?"
  • "Would you mind...?"

Action Step:
The next time you have to call someone or ask them to move, use one of the phrases above.

Spoiler: PART 3: HOW TO WIN PEOPLE TO YOUR WAY OF THINKING

PART 3: HOW TO WIN PEOPLE TO YOUR WAY OF THINKING​

Principle 1: The Only Way to Get the Best Out of an Argument Is to Avoid It, You Can't Win

• Why argue?
• "A man convinced against his will is of the same opinion still."
• "Hatred is never ended by hatred, but by love."

Action Step:
The next time you're talking to someone and you see them starting to escalate into an argument, end it right there by showing love (e.g. give them a compliment, express gratitude).

Principle 2: Show Respect for the Other's Opinion, Never Say "You're Wrong"

• If you're going to prove something, don't let anyone know it.
• "Be wiser than other people if you can, but do not tell them so."
• If someone says something wrong, say:
  • "I thought otherwise."
  • "I may be wrong, but..."

Action Step:
When you're in a discussion with someone—say one of your retarted friends at school says junk food is fine—instead of saying "You're wrong," use one of the friendly phrases above and repeat it in a much friendlier tone.

Principle 3: If You Are Wrong, Admit Quickly and Emphatically

• Admit quickly that the other person is right and you are wrong in a friendly tone.
• You need to have courage to have the ability to criticize yourself.

Action Step:
The next time you find yourself making a mistake in front of others, admit it straight away in a friendly manner. Ensure you don't cause damage to others while doing so.

Principle 4: Begin in a Friendly Way

• "A drop of honey catches more flies than a gallon of gall."
• Always begin a conversation in a friendly manner and friendly tone.

Action Step:
The next time you have a conversation with someone, start the conversation with a positive vibe and a friendly tone.

Principle 5: Get the Other Person Saying "Yes" Immediately

• Don't start a conversation with things you differ on; start with things you agree on.
• Keep the person from saying "No" at the start.
• It is much more profitable to set things from the other person’s viewpoint and make them say "Yes."

Action Step:
After bringing the positive vibe to the conversation, start talking about things you agree on with the other person, and ask them questions that deliberately provoke a "Yes" response.

Principle 6: Let the Other Person Do a Great Deal of the Talking

• Encourage them to talk; if you disagree, hold silent and listen with an open mind.
• "If you want enemies, excel your friends; if you want friends, let your friends excel you."
• Keep quiet about your accomplishments; don't talk about them unless somebody asks.

Action Step:
Follow the 80/20 rule when talking in a conversation. Only talk about the other person and their interests. Don't show off in the conversation to look cool (e.g. saying you earn $10k/month online). Keep quiet and remain humble.


Principle 7: Let the Other Person Feel the Idea Is Theirs

• Making someone feel that the idea is theirs is like giving them a compliment.

Action Step:
The next time you come up with a great idea and implement it successfully, thank the friend that helped you generate the idea.


Principle 8: Try Honestly to See Things from the Other Person’s POV

• People may be totally wrong, but don’t condemn them—try to understand them and their situation.

Action Step:
The next time you're in a conversation and someone says something completely wrong, think to yourself, "Why did they say that?"

• Empathize with their situation and see things from their POV (e.g. think: "I would've done the same if I was in that situation").

Principle 9: Be Sympathetic With The Other Person's POV

• 3/4 of people which you meet crave sympathy, go give it to them. Put yourself in the shoes of the other person at the start of a conversation, or deal.

Action Step:
Another tip to just keep at the back of your head is to see things from the other person's POV, have sympathy for the situation their own. Really put your shoes in the other person, make yourself feel that you're the other person, see things from a new REALITY.

Principle 10: Appeal to the Nobler Motives​

• Always choose a nobler motive when you assume something about others.
• Be the kind of leader who appeals to what really matters and, even when feedback is tough, reminds people why they’re really there.

Principle 11: Dramatize Your Ideas​

• Truth isn't enough; the truth has to be made vivid, interesting, and dramatic.

Action Steps:

• Make your ideas more obvious, interesting, and vivid to people.
• Use drama and showmanship to capture attention and imagination to make your ideas more impressive.
• When presenting an idea, make it more exciting than it really is.

Principle 12: Throw Down a Challenge​

• "The way to get things done is to throw down a competition."

Action Step:

• When you're doing something that many others are doing (e.g., participating in a challenge), ask someone to join and throw down a challenge to them (e.g., whoever finishes the challenge first wins).

Spoiler: PART 4: BE A LEADER - HOW TO CHANGE PEOPLE WITHOUT GIVING OFFENSE

PART 4: BE A LEADER - HOW TO CHANGE PEOPLE WITHOUT GIVING OFFENSE​

Principle 1: Begin With Praise and Honest Appreciation​

• Appreciate the person first before bringing up your problem for resolution.

Action Steps:

• If someone did a random act of kindness for you,
  
  • Tell the person that you appreciate the act.
  • Tell them how it made you feel good.
  • Congratulate them and tell them it was beyond expectations.

Principle 2: Call Attention to People's Mistakes Indirectly​

• When indirectly criticizing someone, never use the word "but"; instead, use "and."
• This technique works well for sensitive people who resent criticism.

Action Step:

• Praise a quality, and also mention a quality that you want to see improvement in. (e.g., if someone doesn’t keep their house clean, say: "I appreciate the effort you put into making the house clean.")

Principle 3: Talk About Your Own Mistakes Before Criticizing the Other Person​

• Talk about your own shortcomings before judging someone (e.g., asking them to improve).

Action Step:

• If you want to see a direct improvement in someone, before telling them, talk about your own mistakes in that area.
• Tell them a joke about it or a story about the mistakes you made.

Principle 4: Ask Questions Instead of Giving Direct Orders​

• Always give people the opportunity to do things by themselves through questions.
• Resentment is caused by a harsh order that may last a long time.

Action Step:

• When you need something done by someone else, don't give a direct order.
• Give them the opportunity to do it by asking relevant questions.

Principle 5: Let the Other Person Save Face​

• Finding faults in others will make them resent you.

Action Step:

• Instead of directly pointing out faults, let the other person save face and find their own mistakes (or point it out indirectly).

Principle 6: Praise the Slightest Improvement and Praise Every Improvement​

• Faults start to disappear after you give praise.

Action Step:

• When you see someone making progress or showing growth, praise their hard work and improvement.

Principle 7: Give the Other Person a Fine Reputation to Live Up To​

Action Step:

• If you want to improve a person in a certain area, act as though that trait was already one of their outstanding characteristics.
• Make it seem as if they already have that trait.

Principle 8: Use Encouragement, Make the Fault Seem Easy to Correct​

Let the other person know that you have faith in their ability to perform a task.
Action Step:

• When you see a fault, and they're trying their best to fix it, let them know you have full faith in them.

Principle 9: Make the Other Person Happy About Doing the Thing You Suggest​

• Give some reward for performing what you want to the other person, and take away a little for something they do not do.

Rules for making others happy about your suggestions:

• Be sincere; do not promise anything you can't deliver.
• Know exactly what you want the other person to do.
• Be empathetic; ask yourself what the other person really wants.
• Consider the benefits the person will receive from doing what you suggest.
• Match those benefits to the other person’s wants.
• When making your request, put it in a way that conveys to the other person the idea that they will benefit personally from it.

ACTION STEP:

• Perform ALL the action steps from this GUIDE.

MEMORY Guide

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I CAN GUARANTEE YOU THAT A BETTER MEMORY = MORE MONEY.

In the age of the modern world , with social media corrupting our brains , our memories are worsening by the DAY.
We have the WORST memory out of our WHOLE BLOODLINE .
We are doing our BLOODLINE a DISSERVICE.
We can’t even remember what we ate for LUNCH YESTERDAY .

Ask yourself this question (for those who use social media):
"Do you remember the last post you liked, or the last reel you watched?"

The answer to that question is probably NO.

We are constantly doing daily habits that are worsening our SHORT and LONG-TERM memory, without even knowing it.

That is why I've put together a FULL MEMORY GUIDE for all my brothers to see.
I want EVERYONE in this tribe to become the PERFECT man, and I'm already helping YOU by posting my FULL GUIDES.

The 1% of people that actually IMPLEMENT what I say—HOLLYYYY—they will become a MILLIONAIRE, the PERFECT MAN, ADONISSS in the next 5 YEARS.

I can GUARANTEE YOU THAT!

If you think that you have a PERFECT memory, you're WRONG.
There is always ROOM FOR IMPROVEMENT.
You can always GET BETTER.

With a better memory, you can make MORE MONEY by making fewer MISTAKES and not REPEATING THEM!

Most of the information from this guide is taken from multiple PODCASTS featuring Jim Kwik, a CERTIFIED BRAIN EXPERT, and Andrew Huberman.

Now, give this FULL GUIDE your absolute 11/10 FOCUS and COMMIT yourself to carrying out these ACTION STEPS one by one.

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BENEFITS OF A GREAT MEMORY

Spoiler: Benefits

SHORT-TERM BENEFITS:

• Improved Learning Efficiency
• Enhanced Problem-Solving Skills
• Better Organization and Time Management
• Increased Attention to Detail
• Effective Communication
• Retrieving Information Quickly
• Improved Multitasking
• Enhanced Concentration
• Increased Productivity
• Enhanced Language Skills
• Stronger Professional Performance
• Greater Creativity
• Improved Navigation Skills
• Quicker Decision Making
• Reduced Stress and Anxiety
• Stronger Academic Performance
• Greater Self-Confidence

LONG-TERM BENEFITS:

• Deep Knowledge Retention
• Recall Events from the Past
• Stronger Academic Foundation
• Enhanced Professional Expertise
• Improved Analytical Thinking
• Richer Personal Relationships
• Greater Wisdom
• Consistent Skill Development
• Enhanced Creativity and Innovation
• Cognitive Resilience
• Stronger Storytelling and Communication
• Preservation of Personal Identity
• Effective Teaching and Mentorship
• Long-Term Goal Planning
• Resilience in Adversity

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HOW TO IMPROVE MEMORY​

Spoiler: Improve Memory

Jim Kwik clearly states that there is a distinct gap between "WHAT TO LEARN" and "HOW TO LEARN."
The brain needs exercises to grow stronger, resulting in a better memory.

Technology from the modern era is causing "digital dementia" as it outsources our memory to devices.

There is no such thing as a GOOD or BAD memory—it's only TRAINED or UNTRAINED memory.

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HOW TO LEARN FASTER – FAST METHOD​

Spoiler: Learn FAST

F - Forget

• When learning something new, forget everything you previously knew about the topic.
• Set aside all concerns and limiting beliefs.

A - Active

• Be active and engaged with the topic you are learning.
• Take notes and frequently ask yourself questions to seek new answers.
• Active learning consists of always taking notes.
• The BEST way to take notes is through MINDMAPPING.

S - State

• You must be in a good mental and emotional state when learning.
• Avoid all distractions and negative self-talk.
• The mind is always eavesdropping on self-talk—make use of it, use POSITIVE SELF-TALK.
• Thoughts and movement can affect learning.
• The state you learn something in is the state you will remember it in.
• Emotion tied to information becomes long-term memory.

T - Teach

• After you have learned the topic, teach it to someone who doesn’t know.

Teaching reinforces learning and helps identify areas that need improvement.
When you teach, you get to learn twice.

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INFORMATION OVERLOAD​

Spoiler: Information Overload

• Overload and overwhelm with information is not the individual’s fault but a result of a 20th-century education system.
• Information overload leads to information fatigue syndrome, which includes:
  • Higher blood pressure.
  • Compression of leisure time.
  • Sleeplessness.

Decision fatigue can be prevented by automating certain things and having routines.

ACTION STEP: DECISION FATIGUE

• Go to Google Calendar and write down your daily routine for the day/week.
• Obsess over your routine, make it stick in the back of your head, then carry it out.
• Include specific times for EVERYTHING: meals, deep work, what clothes to wear, when to brush your teeth.
• Writing everything down will help REMOVE decision fatigue.

ACTION STEP: INFORMATION OVERLOAD

• Read this guide on inputs and carry out all action steps.
• Read Limit Your Inputs below.

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LIMIT YOUR INPUTS

Spoiler: Limit your inputs!

In the modern day, we are consuming more information than our entire bloodline combined, yet we're the most unsuccessful in our whole lineage.

You can't find your purpose because of how many people you follow on Instagram and how much content you're consuming from different YouTubers.

THE ONLY WAY TO FIND YOUR TRUE MASCULINE PURPOSE IS TO LIMIT YOUR INPUTS!

Read this entire guide to LIMIT YOUR INPUTS and find your TRUE PURPOSE.

YOUTUBE

STEP 1
YouTube is the marketplace for inputs. If you want to mess up your purpose and maximize distractions, go to YouTube and subscribe to 4,000 YouTubers.

Action Step:
If you want to find your true purpose, UNSUBSCRIBE FROM EVERYONE RIGHT NOW!
If you're not weak, you'll take action.

STEP 2
Now that you've completed step 1, you're starting from a clean slate. No subscriptions, no distractions.

Step 2 is about brainstorming and finding your goals.

Action Step:
Get a piece of paper or a journal (no laptop, no phone). Start brainstorming and writing down your goals—your goals for the year, next 5 years, next 10 years, next 30+ years (e.g., making $10,000 per month from my online business).

STEP 3
Now you should have your goals written down on paper.

In this step, you'll do proper research to find YouTubers who will accelerate your progress and fast-track your journey to success.

Action Step:
Open YouTube and start researching creators who will help you achieve your goals much quicker. RULE: 3-5 YOUTUBERS MAX FOR EACH GOAL.

When researching, don't pick clickbait YouTubers. Don't pick creators who are just making money from YouTube—pick those who provide real value, create long unedited videos, and actually care about helping you.

Once you've done your research, subscribe to those who truly align with your goals.
You should have no more than 15 subscriptions.

THIS IS THE GUIDE TO HELP YOU LIMIT YOUR YOUTUBE INPUTS!

ONLINE COMMUNITIES

I know what you're thinking—you probably think I'm crazy, but trust me. Online communities such as Adonis Gang can potentially distract you from your purpose.

Follow the steps below:

STEP 1
Step 1 is similar to Step 2 in the YouTube section.

Action Step:
Brainstorm and write down your goals, just like in the YouTube section.

STEP 2
Once you’ve completed step 1, the next step is to find like-minded communities that will help you achieve your goals.

RULES:

• No platforms like Reddit.
• Preferably join communities on Skool.

Action Step:
Do your research on Skool and find paid/free, like-minded communities that will help fast-track your goals. Choose tight-knit communities that offer weekly/daily calls, have active members, and stay focused on the right topics.

Write down 3-5 tight-knit communities.

STEP 3

Action Step:
Join those communities.

SUMMARY

I suggest that you avoid social media platforms like Instagram, Facebook, and Twitter, as they are the worst platforms for content consumption and information overload.

If you want to destroy your purpose, keep scrolling.

If you follow the steps I've laid out, you'll have fewer inputs, and the ones you do have will be valuable and will fast-track your progress to your goals.

You should have:

• 3-5 tight-knit Skool communities.
• 10-15 valuable YouTube subscriptions.
• ZERO content consumption from social media.

---

HOW TO REMEMBER EVERY PERSON YOU MEET – SUAVE METHOD​

Spoiler: Remember every person you meet

S - Say The Name

• Acknowledge someone by saying their name and ensure you heard it correctly.

U - Use The Name

• Use the name in the context of the conversation, but don’t abuse it.

A - Ask About The Name

• People love talking about themselves, especially their name.
• Ask about the origin, spelling, meaning, etc.

V - Visualize The Name

• People often remember faces better than names.
• Turn the name into a mental picture to aid memory retention.

E - End It

• End the conversation by saying goodbye using their name (unless you want to keep talking).

Use the SUAVE technique within 6 seconds of hearing someone's name.

ACTION STEP: REMEMBERING SOMEONE'S NAME

• Do this Action Step TODAY (unless it’s night, obviously).
• Go outside, talk to a random stranger on the street, or anywhere, and apply the SUAVE method.
• This is about repetition—do this for as many people as you meet, and you'll soon find how many names you remember.

---

HOW TO REMEMBER ANYTHING – PIE METHOD​

Spoiler: Remember anything

P = Place

• We remember things based on the place; associate the location with the thing you need to remember.

I = Imagine

• We remember things better than we can see; associate the face with the name; we remember what we see.

E = Entwine

• To associate the P and I (place and image).

ACTION STEP: USE PIE METHOD

• Apply the PIE method into your life when you need to remember something in a hurry.
• MAKE SURE TO APPLY THIS!

READING Guide

​

Practice makes progress when reading.
It is VITALLY important that you read EVERY SINGLE DAY (just read) → It helps MEMORY.

• Make sure to give your absolute FULL ATTENTION when you read this guide.
• You asked for it, you got it. Now you need to give it your FULL FOCUS to get the FULL BENEFIT from it.
• FOLLOW all the action steps, and listen closely to all the TIPS that I give you.
• This guide is for EVERYONE that READS or wants to READ.

"I mean, it's embarrassing; PEOPLE DON’T KNOW HOW TO READ."

• Can you remember a time when you were reading a book, and you just read a sentence, but then you forgot exactly what you read, then you reread the sentence?
• If YES, then this guide is for you.

"This GUIDE will tell you how to take notes, highlight, read books, what chapters to read—EVERYTHING."

• This is probably going to be one of my longest and most time-consuming guides ever, so make sure all my HARD WORK DOESN’T GO TO WASTE.

---

HOW TO READ MORE EFFECTIVELY​

Spoiler: Read more effectively

Generic books lead to GENERIC knowledge, which leads to generic RESULTS.

Steps after completing the above steps:

1. Read the book SUMMARY before reading the book.

Ways to read a book summary:

• YouTube summary.
• Ask someone in AG.
• Article on summary.
• Summary audiobook.

After watching the SUMMARY of the book:

• Get a LOT of books that you want to READ → Fill your life with BOOKS.
• "Books are investments, not a waste of money."

PRIMING THE BOOK​

The more IMPORTANT, the more VALUABLE you perceive the book to be = The more information you will retain.

Quick Action Step:

1. See the importance of the book.
2. Go to Amazon and check "5-star reviews of the book" → this increases the value of the book, resulting in better retention of information.

ACTION STEP: PREPARING THE BOOK

• Get the book you wanted → Examine its exterior, look at the cover, author, things written on the cover and back.
• Get the feel for the book.
• Smell the book.
• Rub your hands over the book.
• Go to the table of contents → Read every single chapter inside the table of contents and their pages.
• Read the introduction/preface → This is really IMPORTANT, make sure to read it.
• Flip through the book → Look for visuals, images, big headings.
• Get a feel for how the book is laid out, its format, the font.
• Read chapter summaries of the book → If the book doesn’t have chapter summaries, use AI to give key takeaways from each chapter.

Leverage AI to your advantage.

READING FASTER​

There are many ways to read faster.

Here, I will distill the main ways that worked for me in helping me read faster.

The #1 TIP that I can give you guys to read FASTER is to JUST READ!
I know that it sounds simple, but it's actually the truth—just bloody read.

Once you read enough, you will notice that you can automatically read much faster than when you started.

If that is not enough, then follow the points below:

2. Eliminate Sub-vocalizations​

• Sub-vocalizations are the inner dialogue we have when reading.
• The reason we have sub-vocalization is that’s how we learned to read—spelling out every single word, each syllable.
• It takes time to overcome sub-vocalization, but it's about practice—just keep trying to read.
• Use Spreeder to help remove sub-vocalizations:
  

  Free App | Spreeder

  www.spreeder.com

3. Stop Reading What You Don't Like​

• If you don’t like the book, then stop reading it.
• You do the same with movies and YouTube videos, so why not with books?
• This again comes back to our schooling—reading the whole book to get a good grade.
• In the real world, the rules are different.

TIP:

• Skip chapters if the reader is emphasizing the same idea over and over.
• Go to the table of contents and only read chapters that interest you.
• "You serve the book; the book doesn't serve you." — Mark Manson

Read 10% of the book before deciding to skip or continue.

4. Schedule Reading Time​

• Put a book everywhere: in your bed, in your toilet.
• Read at least 60 minutes a day.

If it takes you 2 minutes per page, reading for 60 minutes daily will help you finish a 300-page book in under a week—more than 35 books a year.
CONSISTENCY is your best friend here!

5. Use a Pacer​

• When reading, use a pencil or your finger to briefly skim or underline what you're reading.
• Going quickly with the pacer helps train your eyes to move faster and process information more quickly.

6. Read in Chunks​

• Instead of reading one sole word at a time, read 2-3 words at a time.
• AGAIN, this comes back to practice—just keep doing this day in and day out.

7. Limit Your Field of Vision​

• Try to keep your eyes in the middle of the sentence; don't move your head.
• Let your eyes scan from one corner of the sentence to the other.
• Use peripheral vision.

8. You Don't Need to Read Every Single Word​

• In non-fiction books, you don't need to read every single word—it’s often the same idea repeated.
• Even if you skip a few words, you'll still grasp the core concept.

9. Read Multiple Books at Once​

• This will help keep your joy for books high and prevent boredom.

10. Don't Read Chronologically​

• Go to the table of contents and find the chapters that INTEREST you and solve your PROBLEM.
• If a chapter looks boring, FUCK IT, don't read it!
• If the book must be read chronologically, then read it that way.

SHOW TO ABSORB WHAT YOU READ​

Let me tell you a quick story:

"I used to love taking notes from all the books I read. I would spend more than half the time taking notes in dot points. I would keep the notebook by my side, ready to jot down another WORTHLESS point.

Then I would never implement the tips and move to the next book. I did this for around 10-15 self-improvement books."

Now, I believe note-taking and highlighting are worthless for non-fiction self-improvement books.

• They are mostly practical tips that should be implemented.
• I realized that a much better way to absorb everything you read is to:

ACTION STEP:

• When reading and encountering a key concept or action step, WRITE IT in a notebook as a checklist.
• Implement it into your life, then come back to the book and REPEAT the process.

(Optional):​

• At the end of the day or reading session, write a summary of everything you read.
• Synthesize the reading using ACTIVE RECALL.
• Put it on your newsletter to help others with the method.

KEY TAKEAWAY​

Just READ.

• If you find something practical, write it down as a TO-DO and implement it.
• Then continue reading—REPEAT.

By the time you finish the book, you should have implemented all the PRACTICAL tips.

Take time in between books to PONDER over what you've read.

I know I will piss off a lot of people by saying note-taking is WORTHLESS, but it is. You're not preparing for an exam by writing down everything from the book, then taking a test on it—that's how school has conditioned our minds.

ACTION STEP: READING

• Close your laptop/phone/device, find a book you have (self-improvement/whatever), and read it for 15 minutes.
• Then come back to this guide.
• DO THIS RIGHT NOW OR YOU'RE A PUSSY!
• If you don’t have a book, buy one from Amazon.
• Recommended books:
  • How to Win Friends and Influence People
  • Deep Work
  • Atomic Habits
  • The Freedom Model (RECOMMENDED)

5 Barriers to Reading Faster ​

1. Lack of education
2. Poor reading habits
3. Vocabulary
4. Comprehension
5. Focus

Obstacles to Effective Reading:

• Speed and re-education
  • Lack of focus.
  • Fast readers tend to have the best comprehension due to better focus.
  • Reading slowly starves the brain of stimulus, leading to distraction and lack of focus.
  • Slow reading leads to associations with sedation rather than learning.
  • The brain seeks entertainment elsewhere in the form of distraction.

Tips for Effective Reading​

Spoiler: Tips for effective reading

Use the PQRST method to improve comprehension:

• P - Preview the material.
• Q - Question what you are reading.
• R - Read actively using techniques such as highlighting and note-taking.
• S - Summarize what you have read.
• T - Test yourself on the material.

Benefits of Using a Visual Pacer While Reading ​

• Use a visual pacer (finger, pen, or pencil) to read faster and improve focus and retention.
• Underline words as you read with a visual pacer.
• Count the number of lines you read in 60 seconds without a pacer, then count again with the pacer—reading speed typically increases by 25-50%.
• Saves time, especially for those who need to read four hours a day.
• Can save up to 365 hours a year or 9 work weeks.
• Helps with focus and comprehension.
• Activates the nervous system and affects the brain.

How to Use a Visual Pacer ​

• Use your finger or any visual pacer (highlighter, pen, pencil, or mouse).
• Count the number of lines you read in 60 seconds without using a pacer, then count again using the pacer to see the increase in reading speed.
• For comprehension, use a specific hand while reading, preferably the left hand, to activate the right brain.

ACTION STEP: READING WITH A PACER
Now that you know which book you are reading, implement one tip from above while reading.

• (e.g., JUST USE YOUR FINGER AS A VISUAL PACER THE NEXT TIME YOU READ)
• Do this RIGHT NOW.

READING = BUILDING A HOUSE

Spoiler: Why you should read

This is a great concept I learned from the GREAT ELIAS MAHLE MOEN.
Think of reading as if you're building a house.

When you read with NO knowledge, you are starting from the walls of the house without any FOUNDATION. Your knowledge will be SHORT-TERM, and your house is going to FALL OVER.

Think about it—if you start from the WALLS with no foundation of the HOUSE, what are the walls going to stand on? Nothing is holding the walls together.

THIS IS JUST LIKE READING.
When you don't know what you're reading or how to LEARN, the knowledge you gain will be SHORT-TERM. It will last a few hours—if you're lucky, maybe ONE DAY. THAT'S IT.

You're going to be WASTING HUNDREDS OF HOURS reading books with no knowledge, retaining information that only lasts in your brain for 5 HOURS.

What's the POINT?
If you want to IMPROVE your memory, make sure to CHECK OUT this post I made on how to PERFECT your memory:
Guide on How to Read Faster and More Efficiently

When you know how to LEARN, that is your FOUNDATION—now you can start to build the walls and the roof. Now the house is stable.

AGAIN, this is just like READING.
When you know what you are READING, and you know how to LEARN, that is your FOUNDATION. Then you can add the walls and the roof.
Now you have COMPLETED the structure—now you can retain information.

After you FINISH reading this GUIDE and implement all the tips and action steps, you will be able to build your own house because you will have the perfect FOUNDATION.

Note: This concept of 'reading = building a house' is not mine; I don't claim it as mine. It was made by Elias M.M

READING MINDSET

Spoiler: Reading mindset

Mindsets are the key to reading and learning EFFICIENTLY.
"It's not about how many you go through; it's how many books go through you."
— Elias M.M

It's all about absorbing what you've learned and putting it all into PRACTICE.

You must FIND the best books that really go THROUGH YOU.
Proper learning starts after school—it all starts with your own learning (what you are passionate about).

Books require much more TIME, EFFORT, but they have 10x the rewards that SHITTY YouTube videos give you.

There is so much knowledge in books that is not found anywhere else in the world (not on YouTube videos, not on articles, not on Discord)—ONLY IN BOOKS.

When you read the RIGHT BOOKS, there is a much better chance for you to SMASH your goals.

How it says 'RIGHT BOOKS', I will dive deeper into that later in the guide in 'How to choose the perfect book'.

TREAT BOOKS LIKE THEY ARE COURSES.
Imagine you bought a course—
"Would you watch it for 30 mins a day?"
"Would you watch 1 video each day?"
The answer is NO.

So why are you READING for 10 mins a day or 10 pages a day?
If the book is something you need to LEARN FROM RIGHT NOW, then treat it as DEEP WORK.

YES, THAT'S RIGHT—TREAT READING AS DEEP WORK.

ACTION STEPS

This action step is for those who already read on a daily basis and want routine.

1. Go to your calendar.
2. Remove reading from where it's placed in your calendar.
3. Create a new 90-minute block for reading.
4. Now EXECUTE.
5. Read for 90 mins each day (DEEP WORK BLOCK).
6. Make it a consistent habit—read it every single day.
7. Make it routine.

This action step is for those who don't read and want to make it routine:
If you're starting out reading and want to make it a habit, start small.

Don't set stupid goals like:
"I am going to read for 1 hour a day for 30 days."

You want to make reading a daily habit, start off REALLY SMALL (e.g. 1 page a day).

Make the goal STUPIDLY EASY to perform:

1. Go to your calendar/schedule.
2. Schedule reading (e.g. 5 mins after lunch or dinner).
3. Carry out the action every single day.

The real world is much more practical.
It's about EXECUTION, EXECUTION, and EXECUTION.
Execute on what you learn straight away, and you will notice how much more changes you will make because of READING.

A special thank you to everyone that has made it to the end of this guide.
This GUIDE was made over MONTHS, so please show some appreciation and write in the COMMENTS a few things you have learned from this GUIDE!

Start to progressively overload how long you read every other day.

• Don't lose motivation if you skip 1 day.
• Forget about the past and use it as motivation to read today.

DIFFERENT WAYS TO CONSUME BOOKS

Spoiler: Different ways to consume books

1. Audiobooks (Audible, Spotify)
   • Perfect for when you're on a long run, walk, commuting, driving, or on a train.
   • Downside: You can't go back, you can't REPLAY.
2. Kindle
   • Great for traveling.
   • Downside: You can't take notes; you basically can't do anything other than READ.
3. Paper Books
   • The absolute BEST way to read.
   • You can reread, go back, check main points.
   • You can highlight notes, take key notes.

If you don't ENJOY reading, you will have a MISERABLE LIFE!
If you don't LIKE reading, you're reading the WRONG book.
You MUST find a book that you struggle to put down once you start reading it.

If you know reading will help you SOLVE YOUR PROBLEMS, it's too POTENT to ignore.
If you have a purpose for reading a particular book, that is so STRONG.

ACTION STEP

FIND A GOOD PLACE FOR READING

• You want your book to be READILY AVAILABLE all the time.

ELIMINATE FRICTION

• Get into a state of deep work when reading.
• Make sure there are no distractions when reading.
• Ensure the reading place allows you to enter a deep work state.

CHOOSING THE RIGHT BOOK

Spoiler: Choosing the right book

Choosing the RIGHT book is absolutely essential.

If you want to WASTE hundreds or even THOUSANDS of hours of your time, choose the WRONG book.

If you want to SAVE hundreds or even THOUSANDS of hours of your LIFE, then this step is KEY!

There are 2 types of books:

1. JIC Books - Just in Case Books
   • You read these books just in case.
   • You read them in case you have time on a particular day to read.
2. JIT Books - Just in Time Books
   • These books solve a problem right now.
   • You must read the book that will solve your problem RIGHT NOW, not in the future, but RIGHT NOW.
   • These books focus on PROBLEMS you are facing RIGHT NOW, not potential future issues.

Don't just read any old book.

Ask yourself:
"Is this the best book I can read right now?"

Ask this question before buying the book or reading it.

Think of WHY you are reading the book.
You need to have a WHY of reading.

Essential Book Framework

Spoiler: Essential book framework

1. What is my current problem? – Define it.
2. Look at if there's someone else in the position you want to be in; look at them (the skill they have).
   • If you found the person (e.g., Hamza, Hormozi, Alex Becker):
     • Find the books they've written (this is the absolute BEST option), or if they haven't WRITTEN a book, find their recommended books.

If you can't find the person or their recommended books:

• Don't use AI (AI just googles stuff, it doesn't understand or possess human skills).
• Don't search on Google (forget the popularity of the book, look for VALUE).
• Don't get recommendations from people who have no knowledge in the TOPIC.
• Join COMMUNITIES with people who have the same purpose/goals as you (be active, ask for tips).

10 KEYS TO UNLOCKING THE BRAIN​

Spoiler: 10 keys to unlock your brain

Eat: Avocado, blueberries, broccoli, olive oil, eggs, green leafy vegetables, wild sardines/salmon, turmeric, walnuts, dark chocolate; these are all good for cognitive health.

• Rate your diet out of 0-10—how many of the above foods do you eat?
• Processed foods and sugars are not good for brain health.

Killing ANTs (Automatic Negative Thoughts): How optimistic are your thoughts and beliefs? Rate from 0-10.

Exercise: When your body moves, your brain improves—rate 0-10 how much exercise you do each day.

Brain Nutrients: You need Vitamins (A, B, C, D), Omega-3, sunlight (morning), fish, oranges, and water—rate 0-10.

A Clean Environment: Quality of air, pollution, dust, gases, plastics (BPA), EMFs, clean desktop, make bed—rate 0-10.

Sleep: Rate it out of 0-10—how many hours of quality sleep are you getting?

Protect Your Brain: Rate it out of 0-10.

New Learnings: Keep learning, keep reading! READ! Rate how much you read or learn daily from 0-10.

Stress Management: Rate 0-10—how well are you coping with stress, rituals, or traditions that you use?

ACTION STEPS: 10 KEYS TO UNLOCKING THE BRAIN

• Using the 10 keys above, visualize each key in its associated location.
• Close your eyes and do it.
• After you have completed the visualization, repeat the keys out loud to solidify them into your memory.
• Do this visualization once a month.
• REMEMBER, it's not just about knowing the KEYS, it's about IMPLEMENTING them.

REVIEWING YOUR DAY​

Spoiler: Reviewing your day

• Review your day before going to bed.
• Walk yourself through the day for 2-3 minutes.
• Recall who you talked to and what you did.
• This exercise helps build your episodic memory.

ACTION STEP: REVIEWING YOUR DAY

• Add this exercise into your night routine to boost memory.
• If it’s not a habit yet, perform this exercise RIGHT NOW.

GRATITUDE EXERCISE​

Spoiler: Gratitude exercise

• Grab a journal and a pen.
• Write down 1-3 things you are grateful for in the day.
• Do this preferably at night & morning.

ACTION STEP: GRATITUDE

• Add gratitude journaling into your night routine after reviewing your day.
• Do morning gratitude journaling as well for additional benefits.
• If you have access to a journal/pen RIGHT NOW, do this ACTIVITY RIGHT NOW.

ACTION STEP: BRUSH TEETH WITH OPPOSITE HAND​

• Challenges a different part of the brain.
• Forces you to be present and observe.
• Flexes attention and concentration muscles.
• MAKE SURE TO DO THIS EXERCISE THE NEXT TIME YOU BRUSH YOUR TEETH!

ACTION STEP: TAKE A COLD SHOWER​

• Reduces inflammation in the body and brain.
• Helps reset the nervous system.
• Builds grit and resilience by doing difficult things.
• TAKE A COLD SHOWER EVERY DAY FROM TODAY!

If you are already doing the Adonis Protocol, you should already be doing cold exposure every day.

ACTION STEP: JOURNALING & PLANNING​

• List three personal and three professional things that would make the day successful.
• Begin with the end in mind.
• Review schedule and do light reading.

PUT THIS SMALL ACTIVITY AS WELL INTO YOUR NIGHT ROUTINE:

• Reviewing your day.
• Gratitude journaling.
• Journaling & Planning.
• And brushing your teeth with the opposite hand.

HOW TO MAKE A TOUGH DECISION – 5 BUCKETS TRICK​

Spoiler: How to make a tough decision

Think about a current problem/issue that you are facing in your life:

1. White Hat – Look at the problem through the lens of logic, data, analytics.
2. Red Hat – Think about your feelings and gut instincts.
3. Black Hat – Be judgmental; what could go wrong?
4. Yellow Hat – Think optimistically; what could go right?
5. Green Hat – Consider new growth and possibilities.
6. Blue Hat – Look through the lens of a manager, combining all perspectives.

ACTION STEP: 5 BUCKETS TRICK

• Think of a decision you can't seem to make.
• Break out a journal and go through the 5 buckets trick, step by step.
• Go through each hat, then make your decision using conclusive evidence from different perspectives.
• Do this EXERCISE whenever you want to save mental energy and decision fatigue for an important choice.

ACTION STEP: INFORMATION FROM PODCASTS

• Spend an hour putting what you learn from a podcast into your life.
• Ask yourself:
  • "How can I use this?"
  • "Why must I use this?"
  • "When will I use this?"
• Every time you listen to a podcast, after completing it, COMPLETE THIS EXERCISE ABOVE.

​

FULL FACIAL LOOKSMAXXING GUIDE ​

LOOK LIKE A MODEL, MOG YOUR FRIENDS!​

YES that's better than 90% of the WORLD.
BUT,
Are you improving your facial aesthetics?
No sane guy would've ever given you a GUIDE on this topic, but I WILL, because I'm not sane.

Can you ever remember the last time your dad told you how to looksmxx? Well, he DIDN'T
AND, that's why I'm HERE!

ALL THE THINGS THAT I MENTION DOWN BELOW ARE NON-ESTROGENIC, AND WILL NOT DECREASE YOUR TESTOSTERONE LIKE ALL THE OTHER SHITTY SKINCARE YOUTUBERS TELL YOU!

BENEFITS OF LOOKSMAXXING​

• You'll attract more beautiful women (the goal is to attract feminine women, but this is not the only factor).
• Your children will be SEXIER.
• You will have more confidence (overall confidence, walking around the streets, relaxed rolled back posture, standing tall).
• You will have more opportunities and advantages in the world (privileges that others don’t get).
• You will gain more trust.
• You will earn more money (science-based articles have shown that being a good-looking man can earn you up to 20-25% more than your peers).
• You will have more friends (you will easily have more friends than the typical retard).
• You will be more liked in the friend group.

---

MEWING​

Spoiler: Mewing

If you mew consistently for 1 year (99% don’t—you’re the 1%er), YOU CAN TAKE MY WORD FOR THIS, you will be more ATTRACTIVE.

HOW TO MEW?​

1. Place your tongue on the roof (palate) of your mouth for as long as you can, trying to cover as much space with your tongue.
2. Push the back of your tongue AS WELL. The longer you can keep the back of your tongue pressed against the roof of your mouth, the QUICKER and the BETTER the results will be!
3. Close your mouth when mewing (slight touching of both teeth).
4. Ensure your lower teeth stay SLIGHTLY behind your upper teeth when mewing/closing your mouth.
5. Make sure your tongue DOES NOT touch your UPPER TEETH (it will push them forward, resulting in misalignment).
6. Mew while you SLEEP (the longer you mew, the QUICKER the results).

---

BREATHING​

Spoiler: Breathing

Breathing can also change the shape of your face.
If you're a mouth breather, you will look like a FUCKING IDIOT.

BREATHE WITH YOUR NOSE FOR FUCK'S SAKE​

How to Nasal Breathe?

1. If you're a mouth breather switching to nasal breathing, trust the process—it will take some time.
2. The best way to become a nasal breather 24/7 is to do CARDIO with your mouth closed. Don't try breathing through your mouth, ONLY FROM YOUR NOSE.
3. Over time, you’ll be able to sleep with your mouth closed, which INCREASES facial attractiveness.
4. If you struggle with sleeping with your mouth closed, consider buying mouth tape and putting it on before sleeping.
5. Read James Nestor’s work on breathing—he’s BLOODY OUTSTANDING on this topic.

---

JAWLINE​

Spoiler: Jawline

1. Mew (refer to the section above).
2. Low Body-Fat Percentage (20%+ is too high for a good jawline—ideally less than 18%).
3. Nasal Breathing (refer to the section above).
4. Keep your mouth shut for the ENTIRE day unless you're EATING or TALKING.
5. When doing CARDIO or exercise, keep your mouth SHUT.
6. Chew hard (chew really hard on your food).
7. Avoid dodgy advice (don’t take advice from random YouTubers on how to mew; instead, watch Dr. Mike Mew and his content on MEWING).
8. Patience (it's going to take time, stay TRUE to the process).

---

CHEWING​

Spoiler: Chewing

1. Chew Hard Gum: Prefer Greco Gum (100% natural, no effect on testosterone).
2. Chew really hard foods: (hard meat, apples, carrots).
3. Chew on both sides of the mouth (prevents inequality of the face).
4. Try to avoid slurping foods or drinking calories in excess.

---

TEETHMAXXING​

Spoiler: Teeth

Natural ways to make your TEETH WHITE:

1. Salt water rinse: Get warm salt water, hold it in your mouth for 1-2 minutes, then rinse.
2. Eat a clean diet: Eat green leafy foods to promote whiter teeth.
3. Drink more water (fairly simple).
4. Oil pulling:
   • Take 1 tablespoon of coconut oil in your mouth, swish it around for 15-20 minutes, then rinse it out.

---

EYEMAXXING​

Spoiler: Eyes

1. Don't stare at a screen for too long; it will cause eye fatigue.
2. Squint your eyes slightly to appear more attractive (don’t overdo it so it's not noticeable).
3. Practice eyelid pulling: Get your eyelid and pull it over your eyes, hold for 3-4 seconds, do 20 reps per eye, 1-2x per day, 3-4x per week. (oscar patel method)
4. Dip your eyes in ice: Get a bucket of ice water, dip your head and eyes inside, hold for 5 seconds, do 20 reps daily.

---

EYEBROW & EYELASH MAXXING​

Spoiler: Eyebrow and Eyelash

TAKE CARE OF YOUR EYEBROWS AND EYELASHES IF YOU WANT TO BE ATTRACTIVE!!!

• Attractive eyebrows are thick & long, making you look more masculine.
• To get long eyelashes, apply Castor Oil every night.
• Apply Castor Oil for 6 months.
• Also do the same for your eyebrows, apply Castor Oil every night before sleeping (this will take around 6 months)

THE RESULTS MAY TAKE LONG BUT THEY'RE WORTH IT.

---

WATER​

Spoiler: Water

• Drink 3-4L of water every single day.
• Water depuffs your face, giving you hollow cheeks appearance.
• DRINK LOTS OF WATER – Water also helps hydrate your skin, giving you a more cool/refreshing tone to your skin.

---

SLEEP​

Spoiler: Sleep

• Try and get a MINIMUM of 8 HOURS of sleepevery single night.
  • 8 hours doesn’t mean being in bed for 8 HOURS; it means SLEEPING for 8 hours.
  • Read for 30 minutes before sleeping (e.g., get in bed at 9:30, read for 30 minutes, sleep at 10, wake up at 6).
  • That’s 8 hours of sleep right there, that should be a minimum for you.

BENEFITS OF SLEEP:​

• Your body goes through a number of repairing and restoring processes when you sleep.
• Sleep influences your physical appearance, including your skin and hair.
• High-quality sleep can reduce:
  • Wrinkles
  • Puffy eyes
  • Increase self-confidence
  • Healthier skin
  • Stronger hair

---

DIET​

Spoiler: Diet

JUST STICK TO THE BASICS OF DIET = EAT CLEAN

These foods will give you GLASS SKIN:​

• Carrots
• Walnuts
• Avocados
• Pumpkins
• Tomatoes
• Beetroot

Don't EAT:​

• Cheese
• Refined Carbs
• Oily Foods
• Sugars

---

TL;DR
​

testosterone: boost it naturally with the right food, hard training, and smart lifestyle changes. skip the junk, stay consistent and see real results.

sleep: set up solid routines, cut late-night caffeine, get sunlight, and stick to a schedule. small tweaks = better energy, focus, and health. no more doomscrolling take charge.

social: build confidence and connections with simple actionable steps. stay consistent, and your relationships and opportunities will grow.

memory: social media is wrecking your memory: cut distractions, train your brain, and remember what actually matters. your success depends on it.

reading: read with focus, pick books that solve your problems and apply what you learn. ditch distractions, make it a habit, and watch your life level up.

brain: eat right, move daily, exercise, sleep well, and manage stress to sharpen your mind. track your progress, stay grateful, and challenge your brain with action not just knowledge.

looksmaxxing: improve your looks with mewing, nasal breathing, chewing tough foods, staying hydrated, and eating clean. stay disciplined and you’ll look better, feel more confident and unlock new opportunities.

---

 

[cavy]

"

• Don't put your phone in your pocket.

"
are u serious bro

 

[PsychoDsk]

mirin effort but u doin too much man
you're about to nuke your test by stressing about following all these useless routines and rules

just exist and do the basics. Good diet, exercise, pussy, nofap and you're good

 

[PsychoDsk]

These foods will give you GLASS SKIN:​

• Carrots
• Walnuts
• Avocados
• Pumpkins
• Tomatoes
• Beetroot

Don't EAT:​

• Cheese
• Refined Carbs
• Oily Foods
• Sugars

Also this is cope

what really gives u glass skin :
meat
meat
meat
fruits

 

[roidrager]

Wont catch me being happy until after i get bimax.

 

[Jattpslmogger]

high iq

 

[leF]

"

• Don't put your phone in your pocket.

"
are u serious bro

However, most studies are consistent with the assertion that long-term exposure to RF-EMR from mobile phones and Wi-Fi devices can disrupt male reproductive hormones, particularly testosterone.

STUDY: https://pmc.ncbi.nlm.nih.gov/articles/PMC8497974/#:~:text=However%2C%20most%20studies%20are%20consistent%20with%20the%20assertion%20that%20long%2Dterm%20exposure%20to%20RF%2DEMR%20from%20mobile%20phones%20and%20Wi%2DFi%20devices%20can%20disrupt%20male%20reproductive%20hormones%2C%20particularly%20testosterone.

 

[domitiwhynotme]

What's your advice on feeling insecure? I know everyone on this site is insecure(prob) but when I become insecure I lose focus and lose my will to do all these things because I know I have shit genetics and I'm getting mogged by a guy who doesn't even know looksmaxxing

 

[ShapeShifterMax]

can u tell me how much amount of honey one should eat a day to increase test saar

 

[ShapeShifterMax]

high effort thread

 

[whitemonster6]

Foods that INCREASE estrogen levels:

• Sugar
• Fats

only eat pure protein to minimize estrogen jfl

high iq thread otherwise