Biohacking - Practical Guide (Part 1) Outdated Firmware Syndrome and Neurotransmitters.

Part 1 - Outdated firmware syndrome and
neurotransmitters.
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AGENDA
INTRODUCTION
OUTDATED FIRMWARE SYNDROME
10 TAKEAWAYS TO START WITH
NEUROTRANSMITTERS
INTRODUCTION
Initial Disclaimer
Welcome to this content and I genuinely

hope to bring you new insights into your
studies, your health, and inspire new
publications about this theme.
I'm not a doctor, I'm not a health

professional. I am an enthusiast of physical and
mental health techniques. Initially, for
self-interest to treat my own problems and later
to share my learnings and experiences.
Therefore, consider this material as an initial
spark that may open other fields of research for
you, and don’t consider it as a definitive answer
to your life. https://unsplash.com/photos/t8T_yUgCKSM
INTRODUCTION
Why did I write this content?
We live a distributed age, with less

hierarchy and more horizontal relations. People
are more than ever empowered, creating and
sharing knowledge and accelerating progress in
many areas.
I am just another humble piece of this

endless puzzle. I am a Innovation Consultant by
profession. But in the off-hours, I’ve read more
than 15 books on neuroscience, listened to over
a thousand hours of podcasts on Medicine and
Biohacking, and have experimented with a lot of
different gadgets and medicines.
https://unsplash.com/photos/5siQcvSxCP8
INTRODUCTION
Seriously? But why? Because of the irony.
In 2014, I went to New York to buy one of

the first consumer devices for Virtual Reality.
However, during the trip, I’ve had some health
issues.
Summary of the opera: Back in Brazil, I

could fly in virtual reality, but I was losing the
movements of my body. Ironic, isn’t it? Today,
fortunately, I recovered 100%, but until I was
diagnosed having GBS, I practically
self-diagnosed myself by researching online
forums and taking Reports to various doctors to
analyze with me. Yes, it was co-creative. The
brain, medulla and nerves were attacked. This picture is mine. :)
INTRODUCTION
The brain: the final frontier?
Science and Medicine have been evolving

exponentially. Heart problems are getting into
the past and new challenges appear in the
billions of bacteria in our gut, in the realm of our
genetic code, and in the things that happen in
our head, or rather in our brains.
The more we learn, the more questions

we ask about these themes, and the more
exciting doors open for us to open and explore.
Among these, I was interested, in recent years,
to study the impact of neurotransmitters in the
brain.
https://unsplash.com/photos/P08TCuchPZY
INTRODUCTION
Ahn, neurotransmitters?
Neurotransmitters are agents of the

Headquarters of our body, our brain. It is
through them that we pass our desires to
augment humanity (augment our strength,
intelligence, immunity, etc.).
But, mainly, desires to solve problems. This

goes to better understand the growing modern
existential maladies such as anxiety and
depression. Still, with increasing life expectancy,
people also wants to solve problems such as
Alzheimer's and Parkinson's, which are closely
linked to the brain.
https://unsplash.com/photos/41Wuv1xsmGM
INTRODUCTION
Little we know about neurotransmitters...
The brain itself is a delicate region.

Imagine that the greatest studies came from
the Wars in the 20th century because the
victims came with areas of the brain literally lost
and had an impact on some cognitive or motor
function.
Although there are no conclusive studies,

it is not known how to measure with accuracy,
how to monitor in a practical way (as we do with
blood pressure, for example), but we already
have relevant indications of how to administer
situations, for example anxiety and depression
with medicines. https://unsplash.com/photos/h9Rx3zOYZws
INTRODUCTION
...so study for yourself.
The idea of this content is to bring such a

relevant and transformative theme in a simple
and didactic way with theoretical and practical
knowledge through my own experiments.
I do not consider myself a biohacker, but

an enthusiast who wants to better understand,
feel good and live long enough to see my
children become adults.
In this material, there are quick wins, things you

can start doing tomorrow. Others, it's worth
looking deeply into what you will do.
https://unsplash.com/photos/Y3OrAn230bs
INTRODUCTION
Once again, thank you and see you soon.
The great differential of this content is the

simple and practical way to help people to grow
interest in the subject or to experience, always
with safety, some suggestions brought.
I am numbering the versions of this

document as software that is updated. That is
why, from now on, I invite health professionals
to collaborate with this material and co-create
the new editions. It will be a pleasure.
https://unsplash.com/photos/zoCDWPuiRuA
Everything is happening very fast...
Homo Sapiens Sapiens is about 200,000

years old. The Neanderthal has been roaming
this planet for more than 400,000 years. We are
talking about an evolutionary process,
biological, Darwinian, progressive and, naturally,
slow.
To put it in perspective, it is only 10,000

years since we have ceased to be nomadic, the
current western status quo is set for the last 300
or 400 years, and probably its "always has been"
is at best guided by what his grandparents said.
However, we are experiencing an exponential
evolution unprecedented in history. https://unsplash.com/photos/CpHNKNRwXps
...and our brain does not evolve at the same
speed.
This exponential evolution is re-signifying

the biological and natural evolution of the
human being simply because it is too slow.
That is why scholars point out that we are

living the Anthropocentric Era. In this, man has a
decisive role in the ecosystem change. And
more than that, of his own biology. And that's
where we get into a shock: how to reprogram a
brain programmed to survive on stones against,
let’s say... dinosaurs?
https://www.pexels.com/photo/nature-walking-animal-strong-4075/
The outdated firmware syndrome.
Why do we suffer so much with anxiety

today? Why do we think we are going to die and
wear down our whole body if we are actually
lying in bed in the security of our apartment,
wanting to sleep?
Our brain has an "outdated" firmware

from the crazy Era we live in. So we need to
understand how "he thinks" to hack it and,
perhaps in the future, update it. Religions such
as Buddhism or meditative practices are
examples of attempts to hack into the brain.
https://unsplash.com/photos/466ENaLuhLY
So it's time to hack our brains! :)
A hacker is the guy who knows and

decodes the internal aspects of a device,
software, or network and in this way manages to
transform it.
The term was popularized from the

computer boom in the 1980s and is now a term
used to know, decode, and transform anything,
including our biology. Enter Biohacking.
Brain hacking, in this case, theoretically, is

already happening: for example, the morning
coffee that changes our alertness. But there is
more. Much more. https://nerdist.com/latest-biohacking-trend-is-implanting-arc-reactors-under-your-skin/
10 Takeaways to start with.
Having said that, due to this Outdated

Firmware and before literally talking about
neurotransmitters, I want to talk about some
design principles that help to contextualize
control of our brain.
These are things that I try to take into my

life and try to see things in a more practical way
to bring about the changes to the desired state.
https://unsplash.com/photos/YIM_uW0QV2o
# 1 You are programmed to survive and to
procreate. Nothing else.
What is the meaning of life? What is the

purpose? What is our mission? Whatever. Our
programming and brain evolution is focused
simply on not dying and multiplying.
It is with these two basic "guidelines" that

we can shape the Age in our image and likeness
(Anthropocentrism), just as we are doing with
machines. That is how we exterminated gigantic
animals and, therefore, we are our biggest
enemies today on planet Earth.
https://unsplash.com/photos/eI-nOb1K5gE
# 2 The brain is amoral and does not care
about context.
Your brain does not care about your

tantrum or the world's complaint. His role is to
keep you alive and will trigger all his resources,
putting you in an extreme state of alert, even if
you are sitting on the living room sofa,
procrastinating to not study for the Exam, giving
you a Panic Attack.
And it's your damn brain. Instead of trying

to go against it, try to understand it to make you
feel better. It pulls the same levers over 100
thousand years ago, so do not think you and
your life are special. https://unsplash.com/photos/aZ9X3L1Va2Y
# 3 If the brain does not care about context,
the world will care even less.
We've never had so many people in the

world. Life has never been so competitive. Never
before in History we live so much in function of
work. And this is the rule of the current game
within the capitalist proposal (not that it is
defending socialism, far from it, okay?).
The point is that not everybody will always

succeed in the more linear ways. On the other
hand, there is, literally, a universe of possibilities.
But it is up to you to act: the pain is inevitable;
the suffering, optional.
https://unsplash.com/photos/l9a8WJVgVWw
# 4 The survival of the fittest is still worth...
As Darwin already said, survival is for the

fittest and not necessarily the strongest or the
best technically.
In other words, there are a number of

factors that make up the survival and, in another
point, the success in the activities that the
person proposes.
As the stoic Seneca would say, "fire is the

test of gold; adversity, of strong men. "
https://www.aubreymarcus.com/
# 5 ...but we are on the verge of a drastic
transformation in the way we live.
With robots more and more present,

substituting us in various activities, we will have
millions of people idle from work as we know
today.
The concept of Universal Basic Income is

already being discussed and it is feared that in
the coming decades more people will choose to
live in virtual realities. That is, once again all
concepts will change and our brain will
continue, at least for now, firing the same levers.
https://unsplash.com/photos/0E_vhMVqL9g
# 6 Stories always repeat themselves, the
contexts that change.
Despite the changes we are facing and we

are going to face, the stories repeat themselves.
In this way, we must always adapt to new
contexts.
For example, sometimes your toxic boss

can be interpreted by your brain as a
postmodern predator because your brain reacts
by stressing, releasing cortisol, adrenaline
because you must deliver a project within a
deadline.
https://unsplash.com/photos/rTe3DLsVaw0
# 7 You create your reality...
The brain, through its synapses, only

interprets signals to keep you alive. So the reality
that you build in your head will pass a positive or
negative message to your brain.
If you think that a higher entity is looking

out for you and that comforts you, you're right. If
you think you are solely responsible for your
destiny, you are also right. If you think your life
sucks, well, you're right too.
https://unsplash.com/photos/0tTA6cewPr8
# 8 ...but you can get help to transform
realities.
In certain situations, as much as you

desire something, you need the help of other
resources. For instance, as much as you want to
run a marathon, you may need good sneakers.
Makes sense?
For example, in times of depression, it

won’t be a Youtube motivational video that will
make your life change. There is a process and
even the natural production of certain
hormones needs to be stimulated. Then the
supplements and gadgets come in to be used
according to the desired situation. https://unsplash.com/photos/cWU4aGioqAY
# 9 You'll never have it all.
Western culture, especially the

Protestant-based culture within the current
economic context, places great value on having
more, being more, going further, etc. In this
case, it is as if Life is a ladder in which you
constantly need to be climbing the steps. And
going down one step would either regress or
fail.
On the other hand, my preferred concept
of well-being is homeostasis, of balance.
Because life is cyclic and because sometimes we
need more dopamine (motivation) and, at other
times, more serotonin (contentment). The
imbalance is what is the problem. https://unsplash.com/photos/uksDQT8CfA8
# 10 Getting old will be normal. Lucidity will
be the challenge.
Year after year, we are seeing an increase

in life expectancy in virtually every country in
the world. Some say that the first person who
will live 150 years is already born.
However, with longevity there are

challenges. Whether for maintenance,
regeneration or replacement of organs; or by
the maintenance of lucidity and clarity in the
thoughts, basic condition for a well-lived life.
And, again, the neurotransmitters in our brain
play a key role.
https://unsplash.com/photos/1bhp9zBPHVE
For all that, biohacking is so relevant.
Philosophy reflects our existence.

Medicine, the brevity of life. In this context,
biohacking is an intersection between these two
universes. It reflects the meta-humanity in light
of the singularity and the current Zeitgeist.
Enter the neurotransmitters.
http://bodyhacks.com/wp-content/uploads/2017/06/biohacking_28705144b-580x330.jpg
NEUROTRANSMITTERS
SO LIKE MUSIC...
The word "music" comes from the Greek,

the art of the Muses. Muses were entities that
inspired creation: artistic and scientific. In
mythology, there were 9 Muses, daughters of
Mnemósine ("memory") and Zeus. His temple
was called Museion ("museum").
Aside from the religious concepts of

creation in the sense of procreation, one of the
greatest symbols that qualify the human being
as human is his ability to create. And one of the
most present examples of creation in our lives,
nowadays, is music.
http://bodyhacks.com/wp-content/uploads/2017/06/biohacking_28705144b-580x330.jpg
NEUROTRANSMITTERS
...NEUROTRANSMITTERS REFLECT LIFE.
With the music, one sings loves, pains,

sorrows, epics, dreams, frustrations. With music,
life is sung.
And life, like music, also has its ups and
downs, euphoria and depression; excitement
and calm, etc. These ups and downs are
manifested in our mind and reflected in our
body (in tachycardia in meeting someone, in
direct anger of the liver, in melancholy in the
stomach, in excitement at the touch of the
hand, etc.). And who has the task of controlling
these ups and downs in our brain are the
neurotransmitters, our body sound equalizers.
https://unsplash.com/photos/TAzjNSkLvlA
NEUROTRANSMITTERS
NEUROTRANSMITTERS ARE EQUALIZERS OF
OUR LIFE.
The neurotransmitters have the role of

regulating electrical signals between nerve cells
and our brain.
How so? The role of these guys is to ensure that

after an increase or decrease of the level, it
returns to the "normal", or the base, to then go
up or down again. Just like music.
So it's almost like a sound equalizer.
https://unsplash.com/photos/oEtQ0C6HS2
NEUROTRANSMITTERS
FOR EXAMPLE, LOVE.
If Eskimos have more than 50 names for

ice, the Greeks have 3 words to define love.
They are Eros, Filia and Agape.
https://unsplash.com/photos/YRgPxwbvY0E
NEUROTRANSMITTERS
WORD 1: EROS.
Eros represents that intense passion you

feel at the beginning of the relationship. It is
often connected with sexuality, based on
testosterone, estrogen and suspension of reality.
It is a hot mix of dopamine in the path of

reward, but with the reduction of serotonin, the
path of contentment. That's why passionate
people have anxiety, stress and intrusive
thoughts.
Should passionate people supplement

with anti-anxiolytics? What is right? What is
sickness? https://unsplash.com/photos/zY7J-ltNbdY
NEUROTRANSMITTERS
WORD 2: PHILIA.
Filia is a more fraternal love. Something

you feel for friends and family.
The mediator of this feeling is oxytocin. It

works on different paths in the brain from the
other two words.
https://unsplash.com/photos/rQTNkcUT8uk
NEUROTRANSMITTERS
WORD 3: AGAPE.
The third definition of love is Agape. It is

the love that a person feels for God and/or some
religion.
However, when this feeling is catalyzed by

dopamine, it can generate fanaticism that can
even lead to death in the name of Religion.
https://unsplash.com/photos/amKN951Axzg
NEUROTRANSMITTERS
THE STRUCTURE OF THE BRAIN. OR NOT.
The brain is made up of 3 main areas ... ah,

stop, this book is not for that.
The only thing that might be worth it is

that by becoming biped, we save energy,
increase our brains and ... No, not that either.
Let's talk about the neurotransmitters.
https://unsplash.com/photos/ZEpxoNzKfcc
NEUROTRANSMITTERS
THE NEUROTRANSMITTERS
ACETY
It is known that there are hundreds of NORAD
LCHOLI
NE
ENDOR
RENALI
neurotransmitters and perhaps there are more, NE
FIN
which modern medicine has not yet discovered.

DOPAM
INE GABA
In this list, we will explore 9 most common

neurotransmitters reported in books, blogs,
forums, podcasts and other publications I have
contacted with.
ADREN SEROT
ALINE ONIN
Understanding neurotransmitters will

help you understand the Biohacking Toolkit OXYTO
CIN
GLUTA
MATE
(especially the nootropics) as well as understand

the latest bonus block of Treatments.
SEROTONIN
SEROTONIN IS HAPPINESS
You know that cool night when you're on

the couch, eating popcorn, with the person you
like, watching Netflix? It feels good, right? So
this sensation is caused by the serotonin
present in your brain.
More than that, it also regulates mood,

emotion, appetite, sleep, memory and anxiety.
https://unsplash.com/photos/yGPbbuBDT9w
SEROTONIN
LACKING
Lack of serotonin can cause depression,

feelings of unhappiness and discontent with our
lives.
And to placate this lack, people may have

eating disorders or problems with drinks and
drugs in general.
IN EXCESS
Serotonin in excess can cause diarrhea,

tremors, nausea, fever, muscle stiffness and
even seizures.
https://unsplash.com/photos/irVfITbMJZw
SEROTONIN
EFFECTS
Good mood: serotonin amplifies a light

and happy state.
Self-confidence: If you are feeling well, you

naturally become more confident.
Sleep: Serotonin does not "makes you

sleep," but regulates your sleep cycle. Without
this regulation, you could be sleepy during the
day and restless at night.
Control of appetite: you feel a greater

sense of satiety with what you eat.
https://unsplash.com/photos/KUqlyHNVSQc
SEROTONIN
TIPS TO PRODUCE
Physical activity: physical activity is a great

way due to its antidepressant nature.
https://unsplash.com/photos/d3bYmnZ0ank
SEROTONIN
TIPS TO PRODUCE
Food: foods rich in Tryptophan (an amino

acid that helps to produce serotonin in the
body).
For example, meats (a portion of about

100 grams of chicken or turkey breast provides
about 350 mg of L-tryptophan).
You can also consume seafood, dairy

products, eggs, nuts, seeds and grains.
https://unsplash.com/photos/d3bYmnZ0ank
SEROTONIN
TIPS TO PRODUCE
Sun: exposure to natural sunlight

increases serotonin levels.
https://unsplash.com/photos/9ZnGWdsqNZ4
SEROTONIN
TIPS TO PRODUCE
Supplementation: consumption of
supplements rich in L-tryptophan and 5-htp
(5-hydroxytryptophan, an amino acid present in
several types of bananas and African black
beans, the Griffonia Simplifolia.
https://unsplash.com/photos/sf_1ZDA1YFw
DOPAMINE
DOPAMINE IS MOTIVATION
That activity that you love to do, you

dedicate a lot, and between us, few do as well as
you do? So, that motivation you feel is because
of the neurotransmitter dopamine.
And do you know that person who is

always whining and complaining, but never
does anything? Maybe she may have dopamine
deficiency.
Besides that, dopamine also helps to

regulate movements, memory, attention,
pleasure, reward and euphoria.
https://unsplash.com/photos/ug5t9ibJBbc
DOPAMINE
LACKING
Lack of dopamine can cause low energy,

unmotivation, apathy, low libido, lack of
pleasure in things, procrastination and motor
problems. Speaking of, low dopamine is one of
the triggers of Parkinson's.
IN EXCESS
Excessive dopamine can lead to agitation,

anxiety, hyperactivity, impulsivity, mania, among
other things.
https://unsplash.com/photos/PIQCA1ReSgU
DOPAMINE
EFFECTS
Motivation: dopamine motivates you to

achieve some goal, makes you competitive and
drives challenges.
Learning: cognitive ability is the process of

acquiring knowledge and storing information.
Good Humor: because we are motivated

to perform an activity, our mood improves, it is a
kind of pre-reward mechanism.
https://unsplash.com/photos/tTfDMaRq-FE
DOPAMINE
TIPS TO PRODUCE
Food: Tyrosine is an amino acid that helps

to produce dopamine. It can be found in
chicken, coffee, green tea, yogurt, eggs,
chocolate, avocado and watermelon.
https://unsplash.com/photos/mV5xO9f_P0g
DOPAMINE
TIPS TO PRODUCE
Meditation: The act of meditation helps to

develop mindfulness and avoid over-thinking,
called the Monkey Mind by Buddhism.
https://unsplash.com/photos/ZARfCYDaVg0
DOPAMINE
TIPS TO PRODUCE
Music: The act of listening to music that

you enjoy creates a sense of pleasure and
completeness, which is connected directly to
the dopamine.
https://unsplash.com/photos/YEsBRAhCiDg
DOPAMINE
TIPS TO PRODUCE
Lists: The simple act of making lists (on

paper or on the cell phone) and marking the
activities performed also encourages the
production of dopamine.
https://unsplash.com/photos/fMD_Cru6OTk
DOPAMINE
TIPS TO PRODUCE
Exercise: The act of moving the body

through a simple walk in the park or doing the 3
sets of 10 also aid in the production of
dopamine.
https://unsplash.com/photos/HDiEzsPUP6E
DOPAMINE
TIPS TO PRODUCE
Supplementation: consumption of
supplements rich in tyrosine encourages the
production of dopamine, such as
Acetyl-L-Tyrosine, Gingko Biloba, L-theanine,
green tea.
Important: It is not cool to consume 5-HTP

which, while increasing serotonin, reduces
dopamine. I mean, or you are chilling, relaxed...
or you are highly motivated, but cannot be both
things at the same time, does that make sense?
https://unsplash.com/photos/z4Vc76nPVU4
ENDORPHIN
ENDORPHIN IS RELIEF
You know that pleasant feeling after a

workout at the gym or that run in the park? This
is caused by endorphin, discovered in 1974 and
called endo (internal) + morphine (analgesic).
More than that, it also helps to regulate

pain, memory, resistance, disposition, immunity,
among others.
https://unsplash.com/photos/2-_WkjmC8x4
ENDORPHIN
LACKING
Lack of endorphin may cause psychiatric

disorders like Obsessive-Compulsive Disorder,
eating disorders and obviously drug addiction.
IN EXCESS
There are no relevant records on excess

endorphin.
https://unsplash.com/photos/-1_RZL8BGBM
ENDORPHIN
EFFECTS
Relaxation: Endorphin brings a pleasant

feeling of relaxation after physical activity.
Analgesia: reduces and eliminates pain.
Well-being: Endorphins reduce stress and

promote a sense of well-being through the
absence of pain.
https://unsplash.com/photos/3GahWYCONcE
ENDORPHIN
TIPS TO PRODUCE
Exercise: The act of moving the body

through a simple walk in the park or doing the 3
sets of 10 also aid in the production of
endorphin. By the way, have you heard of
Runner's High? It's the “high” you feel after
running.
https://unsplash.com/photos/pizgoJNQ-xY
ENDORPHIN
TIPS TO PRODUCE
Music: The act of listening to music that

you like also releases endorphins. It is not by
chance that every gym has music always on.
https://unsplash.com/photos/n-N38MTOaoI
ENDORPHIN
TIPS TO PRODUCE
Laughter: Smiling and laughing increase

the levels of endorphin in the brain through the
reduction of stress hormones.
In other words, you give a message to

your brain that your life isn’t threatened. Simple
like that.
https://unsplash.com/photos/nF8xhLMmg0c
ENDORPHIN
TIPS TO PRODUCE
Sex: the sexual act, besides obviously

involving movement, also releases endorphins
in the body.
https://unsplash.com/photos/y_CSTKJ0bEs
ENDORPHIN
TIPS TO PRODUCE
Aromatherapy: essences like lavender and

vanilla help in the production of endorphins by
the brain.
https://unsplash.com/photos/ClWvcrkBhMY
OXYTOCIN
OXYTOCIN IS LOVE
Do you remember that special one from

the school that, just thinking about he(r), you
seemed to float?
Oxytocin is a hormone and also a

neurotransmitter present after a hug, orgasm or
simply being among friends and family that you
like. Oxytocin causes a feeling of relaxation and
reduces anxiety because you are simply with
people you like and trust.
For example, during delivery, the woman

releases high doses of oxytocin and is
anesthetized, literally, by their love. :) https://unsplash.com/photos/DEmPhCx7y8Q
OXYTOCIN
LACKING
Lack of oxytocin can make people less

empathic and antisocial. People with autism
and even people with "psychopathic" traits have
low levels of oxytocin.
IN EXCESS
Recent studies show that excess oxytocin

can intensify all kinds of feelings, even the ones
so-called "non-positives", as envy.
https://unsplash.com/photos/XWBxonybUb0
OXYTOCIN
EFFECTS
Sexual attraction: oxytocin increases

desire and sexual attraction.
Belonging: oxytocin, when you are with

people you like, makes you relax, bringing a
well-being. It is also a survival skill.
Competitiveness: Once you connect with

a group, you rival other groups naturally
reaffirming your choice and this is also
accentuated by oxytocin.
https://unsplash.com/photos/nF8xhLMmg0c
OXYTOCIN
TIPS TO PRODUCE
Hug: the act of connecting with other

people through the embrace, the kiss, the
affection, releases oxytocin in your body.
In other words, if you are very anxious or

agitated with something, a simple hug can
reduce tension and stress levels.
https://unsplash.com/photos/itQV5w_Ishw
OXYTOCIN
TIPS TO PRODUCE
Pets: Yes, they also (and increasingly,

nowadays) build positive bonds with people and
increase oxytocin levels.
https://unsplash.com/photos/2Ts5HnA67k8
OXYTOCIN
TIPS TO PRODUCE
Generosity: This relationship of belonging

does not have to be for people we know.
The simple act of making a donation,

without requiring anything in return, also
releases oxytocin into your body and gives you a
feeling of relaxation and well-being.
https://unsplash.com/photos/2x19-mRQgX8
OXYTOCIN
TIPS TO PRODUCE
Supplementation: yes, oxytocin can be

purchased from pharmacies.
On the internet, you can find various

usage reports.
https://unsplash.com/photos/nTP8aZjedqI
GABA
GABA IS RELAXING
Do you know that feeling of relaxation

after that successful project presentation that
you were a heap of nerves and anxiety to
present? Congratulations, you deserve a reward,
a good dose of GABA, or rather, peace of mind
for your brain.
And that's basically it.

Gamma-aminobutyric acid is an inhibitory
neurotransmitter.
https://unsplash.com/photos/nQKlMX_VI7I
GABA
LACKING
Lack of GABA can cause stress crises,

mental overload, hyperstimulation, insomnia,
unwarranted dread, shortness of breath, cold
hands and palpitations in the heart.
IN EXCESS
The excess of GABA in the body causes

exactly what people would like to placate:
anxiety, insomnia, restlessness, etc.
https://unsplash.com/photos/loAgTdeDcIU
GABA
EFFECTS
Relaxation: GABA brings a sense of

relaxation, for example, that beer after hours
(yes, alcohol acts on GABA).
Sleep Cycle: Reduces blood pressure by

improving the sleep cycle.
https://unsplash.com/photos/W-jDdHeoSyY
GABA
TIPS TO PRODUCE
Exercise: moving the body is always a

good call. In this case, Yoga can help you enter
into this state of relaxation.
https://unsplash.com/photos/pFyKRmDiWEA
GABA
TIPS TO PRODUCE
Food: Foods rich in glutamate (a simple

amino acid that acts in the Central Nervous
System) help in the production of GABA such as
bananas, almonds, broccoli, lentils, oats,
potatoes, spinach, nuts, oranges and liver steak.
https://unsplash.com/photos/Gwak7T9evEk
GABA
TIPS TO PRODUCE
Supplementation: Magnesium
supplementation may encourage the
production of GABA.
https://unsplash.com/photos/JuKgTqhSS5M
ADRENALINE
ADRENALINE IS ALERT
Do you know when you are walking on

the street and, in the opposite direction, is
someone coming in your way, looking
unfriendly? In this case, you become more
connected, focused, strong and attentive to
anything, right?
Whether it is a bad looking person, an

animal or any impending danger, adrenaline
activates all defense mechanisms for our
survival.
https://unsplash.com/photos/KvHT4dltPEQ
ADRENALINE
LACKING
Lack of adrenaline is not something

relevant documented. Biologically, at least.
IN EXCESS
Too much adrenaline can cause chronic

stress, insomnia, tachycardia and increased
blood pressure.
https://unsplash.com/photos/rAlGkaDAeOo
ADRENALINE
EFFECTS
Alertness: adrenaline puts you in a state of

alert, the "fight or flight", so you respond agilely
to any danger, attentively and quickly.
Focus and concentration: the adrenaline

makes you more focused and concentrated on
the events around you, essentially to assess
whether it is a matter of danger or not.
https://unsplash.com/photos/QRawWgV6gmo
ADRENALINE
TIPS TO PRODUCE
Rest / Meditation: Resting the mind will

increase the level of adrenaline in the brain. You
can take a walk, meditate, practice yoga, this will
show to your brain that your "normal" is not
agitation.
This is counterintuitive, but imagine that
you are "recharging the batteries" to be able to
use the "turbo mode".
https://unsplash.com/photos/fGUmhLROnPc
ADRENALINE
TIPS TO PRODUCE
Setting goals and deadlines: If you set

goals and deadlines, your brain adapts and
prepares to meet the goal.
https://unsplash.com/photos/aQfhbxailCs
ADRENALINE
TIPS TO PRODUCE
Stay aware: if you are aware of the things

that are happening around you, then your
adrenaline level is increased in your brain.
https://unsplash.com/photos/nTr8PhrhDIM
NORADRENALINE
NORADRENALINE IS UNFORGETTABLE
Did you remember when you gave your

first kiss, where you have your heart out of your
mouth, gasping for breath with the imminence
of what is going to happen?
In this mode, the neurotransmitter

noradrenaline slows down time, it seems that
everything comes in slow motion and helps you
create memories that are recorded in the retina
for practically our whole life.
https://unsplash.com/photos/VID8rLzqRxs
NORADRENALINE
LACKING
Lack of noradrenaline leaves you more

drowsy and with lack of attention.
IN EXCESS
Excess noradrenaline may cause

hyperactivity, insomnia, tachycardia, and
increased blood pressure.
https://unsplash.com/photos/yHG6llFLjS0
NORADRENALINE
EFFECTS
Oxygen Amount: noradrenaline controls

the amount of oxygen that goes into the brain,
leaving you more alert and agile for a test (or
okay, to give a second kiss).
Heart rate: noradrenaline controls the

pumping of more blood in your body, this
makes you more physically agile and perform
more efficiently.
https://unsplash.com/photos/zosE9lAYQlo
NORADRENALINE
DICAS PARA PRODUZIR
Food: foods rich in tyrosine (yes, that

amino acid also mentioned in the dopamine
part). It can be found in chicken, coffee, green
tea, yogurt, eggs, chocolate, avocado and
watermelon.
https://unsplash.com/photos/mumpl9-D7Uc
NORADRENALINE
DICAS PARA PRODUZIR
Take a cold shower: Combine your

exercise routine with an ice bath that will
increase noradrenaline production in minutes.
https://unsplash.com/photos/BckdUV5HFlc
NORADRENALINE
TIPS TO PRODUCE
Take a nap (or power nap!): Do you know

that revigorant 20-minute nap after lunch? You
know, one of these during the day will make the
rest of your day activities more focused and
relaxed.
https://unsplash.com/photos/s8PTWCu5maQ
NORADRENALINE
TIPS TO PRODUCE
Supplementation: Acetyl-1-tyrosine is one

of the most available forms of tyrosine that
helps to recover those unforgettable memories
left behind due to chronic stress.
In addition, the natural nootropic

Rhodiola Rosea, the root of the Arctic, is an herb
that gives energy and helps to produce
noradrenaline. #usefultip
https://www.rotamagistral.com/product-page/rhodiola-rosea
GLUTAMATE
GLUTAMATO IS EXPERIENCE
You know that memory of the first kiss?

Do you know what was the last semester’s test
about (which you may have even forgotten)? Do
you know that the hot pot can burn?
For every memory of these there are

neurotransmitters that gives you support. And
to bind everything, to constitute what would be
a "life experience," we have glutamate.
https://unsplash.com/photos/fQxMGkYXqFU
GLUTAMATE
LACKING
Lack of glutamate leaves us prone to

stroke or brain damage.
IN EXCESS
Excess glutamate can lead to the disease

called as ALS (Amyotrophic Lateral Sclerosis).
https://unsplash.com/photos/rmWtVQN5RzU
GLUTAMATE
EFFECTS
Focus: Glutamate increases concentration

and ability to focus.
Intelligence: to the extent that you learn

new things, gradually your intelligence level also
develops. As you continue to learn, the smarter
you will become due to the presence of
glutamine in your brain. And we are not talking
only about IQ (intelligence quotient), which is a
limited criteria.
https://unsplash.com/photos/BsWgMBfb208
GLUTAMATE
TIPS TO PRODUCE
Food: Foods like chicken, beef, purple

cabbage and dairy are natural sources of
glutamate.
https://unsplash.com/photos/IiZ2Gqxm5Pg
GLUTAMATE
TIPS TO PRODUCE
Supplementation: Consuming a shake or

natural supplement made of "whey protein",
coconut milk, wild fruits as well as cinnamon
also help increase the level of glutamate.
https://unsplash.com/photos/mr_Tg4SI66A
GLUTAMATE
TIPS TO PRODUCE
Play chess: games that stimulate mental

exercises, analytics, strategy, encourage the
production of glutamate.
https://unsplash.com/photos/6D1lESi9ssU
GLUTAMATE
TIPS TO PRODUCE
Sleep: If you get enough sleep for your

brain to recompose, you guarantee that your
glutamate levels will be balanced.
In addition, this cool down will allow you

to develop new perspectives when you think
back on the subject, increasing your creativity.
https://unsplash.com/photos/5NzOfwXoH88
ACETYLCHOLINE
ACETYLCHOLINE IS THE WORKER
With acetylcholine it does not have much

history: it was the first discovered
neurotransmitter (and that does little more than
a century!).
It is the neurotransmitter most present in

our brain and therefore plays in all positions,
especially helping us to store information in the
brain (mental) as well as manages our (physical)
movement. In addition to these basic functions,
acetylcholine also controls our nerves and
therefore our perception of pain.
https://unsplash.com/photos/8KfCR12oeUM
ACETYLCHOLINE
LACKING
Lack of acetylcholine is common today,

the older we get. However, regardless of age, if
we have problems with memory, focus or
communication, one of the hypotheses is
deficiency in acetylcholine.
In addition, those who have Alzheimer's
have a drop in acetylcholine levels.
IN EXCESS
Excess acetylcholine can occur in extreme

cases such as gas intoxication that can lead to
paralysis and coma.
https://unsplash.com/photos/u_CvU45FLH8
ACETYLCHOLINE
EFFECTS
Physical: Acetylcholine acts on the

peripheral nervous system, I mean, your nerves,
and therefore triggers your muscles.
Mental: Acetylcholine is one of the most

present neurotransmitter in your brain, with the
role of transmitting nerve impulses between the
cells of the nervous system.
https://unsplash.com/photos/1JS6n1uT-uI
ACETYLCHOLINE
DICAS PARA PRODUZIR
Food rich in choline: meat, dairy, fish and

poultry. In addition, you can consume wheat,
broccoli, among others.
https://unsplash.com/photos/JdFXBzf9gnA
ACETYLCHOLINE
TIPS TO PRODUCE
Supplementation: acetylcholine
supplementation involves nootropic
supplementation, such as choline bitartrate, or
synthetics Piracetam and Pramiracetam. Find
out about these nootropics before you
consume.
https://unsplash.com/photos/tGYrlchfObE
ACETYLCHOLINE
TIPS TO PRODUCE
Exercise: keep moving constantly,

whether it be walking 30 minutes a day for
professional, academic or walking
appointments. This helps to maintain the
balance in your body of acetylcholine, type
"healthy mind and body".
https://unsplash.com/photos/05sa3CUan9s
REFERENCES
TIM FERRISS BEN GREENFIELD DAVE ASPREY
This guy always seeks to study the He is a nerd, triathlete and one of The creator of Bulletproof Coffee is
best people in various areas and he the most interesting people in the one of the organizers of global
wrote 4 Hour Body. world of biohacking. biohacking events.
I listen to Podcasts and read his Listen to his Podcast. Listen to his Podcast.
books.
REFERENCES
JOSIAH ZAYNER GEOFFREY WOO AUBREY MARCUS
He is a biohacker and founder of A guy I admire so much for creating Owner of Onnit brand, is an
ODIN, who wants to democratize a line of nootropics and products for extremely human person and a
genetic experiments. ketosis. biohacking experimenter
I'm always connected in what he Listen to his Podcast. Listen to his Podcast.
does.
REFERENCES
JESSE LAWLER ANTHONY DICLEMENTI PETER ATTIA
He's a guy who says he's not a He has the Biohacking Secrets Show He is the founder of Attia Medical,
doctor, but he's a huge biohacking which is also a podcast of which I PC, a medical specialist in longevity. I
enthusiast. He has a really cool learn a lot. Listen to your Podcast. follow him on Instagram.
Podcast.
REFERENCES
NOOTRIMENT EXAMINE LONGECITY
Information on nootropics. It is the most relevant site on any This is an NGO whose mission is to
NOOTRIMENT.COM drug or nootropic to be investigated. achieve unintentional death. It has a
Click here. forum, podcasts and lots of
information.
REFERENCES (WITH LINKS)
DISCLAIMER
LEGAL NOTICE
The information contained on this site has not been evaluated by the Food & Drug Administration or any other
medical association. We are not intended to diagnose, treat, cure or prevent any disease or condition.
Information is shared only for educational purposes. You should consult your physician before acting on any
content on this site, especially if you are pregnant, nursing, taking any medication or if you have any health
problems.
LEGAL NOTICE ON RISKS AND TYPICAL RESULTS
The referrals and suggestions made to an individual may vary according to the search and manner in which
the same accompanies and put into practice the knowledge acquired through this Digital Book. Thus, results
may appear later for some people than others.
END OF PART 1
Part 2 - The Biohacking Toolbox
Update yourself with more than 50 gadgets,

techniques and medicines that are promoting an
upgrade in quality of life and mental performance
in thousands of people worldwide.
AGENDA
THE TOOLBOX YOGA
TDCS FAST
EEG NOOTROPICS
LIGHT TRACKING
BINAURAL OTHERS
BREATH
TOOLBOX
DISCLAIMER
There are hundreds of tools for biohacking. From

hand-held chip implants to an automatic ratchet or
even a growth hormone treatment to improve physical
performance.
But this toolbox has a very clear focus: it's all

directly related to the brain and its nerves.
That is, everything that would be related to

physical performance, but mainly brain health, is
discarded (with one or two exceptions, of course).
https://www.dailydot.com/debug/tech-tats-chaotic-moon-temporary-biosensor/
TOOLBOX
ABOUT THE TOOLBOX
Toolbox is an unique compilation of biohacking

products and services added to my personal
experience. A follow-up with a specialized doctor,
either to treat a disease or to reach a new level of
performance, is always recommended.
However, in addition to the most reliable and

relevant recommendation, there are several other
alternatives that, with an expert approval, tests as early
adopters and obtaining other personal experiences of
these practices in the social networks can become
interesting alternatives.
https://www.dailydot.com/debug/tech-tats-chaotic-moon-temporary-biosensor/
TDCS
TDCS
TDCS stands for Transcranial Direct-Current

Stimulation which consists of applying low intensity
electric current to the person's head.
Depending on the placement of the electrodes

on the head, it is possible to increase or reduce brain
activity in certain areas to treat diseases or improve
mental performance.
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcS3n4bVoiH305OfIiLJhpnJfkC3x3tAcx_AoSJkxiYTf30BXjcNvg
TDCS
BENEFITS
TDCS can be used for treatments of depression,

chronic pain, stroke, Parkinson's, tinnitus, migraine, etc.
Biohackers also use to improve mental

performance by stimulating brain synapses for faster
thinking, content storage on their brains, and so on. In
addition, there are also companies that are using this
technique to improve performance in activities,
including sports.
https://amp.businessinsider.com/images/58337be0ba6eb67d058b5a24-750-563.jpg
TDCS
SPECIAL CARE
In principle, it is not something that requires

much care. Since the electric emission is low, you will
not do a “self-lobotomy”.
However, it is important that you do not have any

metal implants near the area, or piercings.
The side effects are dizziness, headache and

irritation on the skin, but all transient and mild.
https://bio-medical.com/resources/wp-content/uploads/2017/03/TDCS-giants-eeg.jpg
TDCS
MY EXPERIENCE
I already owned such a device, but I resold it, I

bought it in a Kickstarter. He seemed too "light", nor
did I feel anything.
I used to meditate at night. Anyway, I believe it

has a lot of potential, although it is a technology that
requires more study and exploration, as well as devices
that can be user-friendly to adapt to different head
formats and be easier to establish electrical currents.
https://www.neurolite.ch/sites/default/files/styles/product/public/products/Transc
ranial_direct_%20current_stimulation_tDCS_1.png?itok=4iXJQ4wK
TDCS
IN THE REAL WORLD...
There are several studies that prove the AMOUNT OF STUDIES
effectiveness of the treatment, but it is still a

PRODUCTS ON MARKET
technology that does not seem so practical: it is not
user-friendly, requires a great setup and because it RISK OF ADOPT/USAGE
gives some fear of stimulating some wrong area of the

INVESTMENT
brain.
EASY OF USE
If I bought some device like that, it would be

EASY TO ACCESS
Halo, but I probably would not use this device where I
train and / or on the street, I would prefer something
more discreet, maybe used only at home.
LOW MED HIGH

TDCS
PRODUCTS TIPS
HALO NEUROSCIENCE
Site: www.haloneuro.com
Valor: US$ 549
Clique aqui para comprar.
I would buy Halo and use it for physical activity at

home (I would not use it on the street), and I would
also use it to read or study.
https://www.haloneuro.com/
EEG
EEG
EEG is the acronym for Electroencephalography.

EEG is a diagnostic test that records electrical activity
in the brain.
The EEG does not "act" on you, it just gives

neurobiofeedback. In this way, you can change or
reach certain state. Currently, there are already
portable EEGs that allow you to generate diagnostics
on your own cell phone.
One of their uses is to get feedback from

meditation activities.
https://media.proprofs.com/images/QM/user_images/1826446/1499937439.jpg
EEG
BENEFITS
EEG gadgets are used for, mainly, nowadays,

meditative practice. It is their main claim.
And this is relevant, once in Western culture, it is

common for people to say that they do not know how
to meditate, they have no patience, and most of all,
they have no idea if the practice is being effective. In
this way, the person can correlate the emptying of the
mind, or attention into a single object, or focus on a
specific breath, and receive immediate feedback if it is
succeeding.
https://www.pexels.com/photo/silhouette-of-man-at-daytime-1051838/
EEG
SPECIAL CARE
As it is a device that just "reads" brain data, there

is no care needed.
http://www.epilepsy.co.za/files/34/files/EEG%20tracing%20edited%20normal.jp
g
EEG
MY EXPERIENCE
I already had the opportunity to own such a

gadget, the MUSE Headband. I ended up selling it
because, despite promising what it does, I could not
create the habit of using it.
Also, I also missed 3rd party applications so I

could gamify the experience of better meditation or
even perform actions with the power of the mind (for
example, you set up a mental state X = browser scroll).
https://giftideas-365.com/wp-content/uploads/2017/11/Meditation-Headband-1f.j
pg
EEG
There are several studies that prove the efficacy AMOUNT OF STUDIES
of neuro-biofeedback for health, far beyond the more

PRODUCTS ON MARKET
serious cases such as epilepsy, etc.
RISK OF ADOPT/USAGE
INVESTMENT
EASY OF USE
EASY TO ACCESS
LOW MED HIGH

EEG
PRODUCTS TIPS
MUSE HEADBAND
Site: www.choosemuse.com
Valor: US$ 178
Clique aqui para comprar.
I would buy MUSE for being more user-friendly and for

anyone who really wants to gamify their meditation
experience, evolving with the audio feedback of the
birds. I believe it is the best cost-benefit right away, but
there are other choices. Do your research.
http://www.familycounselling.com/wp-content/uploads/2017/09/Muse.jpg
LIGHT
LIGHT
Light is one of the simplest hacks we've left out.
Have you ever stopped to think that, 5 times a

week, you go out early in the morning to work and
return early in the evening and barely catch the sun?
And besides not catching the sun, do you still

spend the night in front of the TV, the computer and
the cell phone with that blue light?
So your relationship with light is complicated.
https://wonderopolis.org/wp-content/uploads//2014/11/1356_3.jpg
LIGHT
BENEFITS
OF THE PRESENCE OF THE LIGHT

Exposure to natural sunlight increases
endorphins (relaxing and de-stressing) and even
increases dopamine (which is why it is good for people
who have depression). To get an idea, exposure to the
sun in the chest region increases testosterone by more
than 100%.
In addition, there is the technique of

"sun-gazing", where in forums, there are people
reporting reversal of myopia indexes. And you spend
the whole weekend at home watching Netflix?
http://www.consciouslivingschool.com/wp-content/uploads/2016/07/Sun-Gazing-Activacion-de-la-grandula-pineal.jpg
LIGHT
BENEFITS
OF THE ABSENCE OF LIGHT

Besides not making the best use of the sun in
the big cities, it's almost impossible to stay in total
darkness, right?
This is where melanopsin, a sensor that controls

the circadian cycles, in other words, the biological cycle
of living beings. If the melanopsin sensor identifies
darkness, it releases melatonin, you relax and have a
great night's sleep. And it would be horrible if you
turned on a blue light in the middle of the night with
your cell phone... wait. :)
https://i.dailymail.co.uk/i/pix/2014/03/11/article-2577824-1C2D266B00000578-36_634x499.jpg
LIGHT
SPECIAL CARE
Even if you live in a tropical country like Brazil, try

to find a period to expose your body to the sun (if it's
the face, it's already worth it, but the more parts of the
body, the better). This is a programming over tens of
thousands of years which is not a good give up.
At night, avoid blue light (on bulbs, on the laptop,

on the cell phone, etc.) because it inhibits the
production of melatonin. Still, try to keep the room in
total darkness (up from the window).
https://images.pexels.com/photos/1271380/pexels-photo-1271380.jpeg?auto=compress&cs=tinysrgb&dpr=2&h=750&w=1260
LIGHT
MY EXPERIENCE
If you have a hectic routine, enjoy lunchtime to

"laze in the sun" (as you would say when you lived in
Porto Alegre).
At night, I have apps on my cell phone and

laptop that reduce the blue light emitted by the
screens as soon as the sun goes down. In addition, a
tea with mulungu, valerian, etc. it helps a lot for a deep
sleep. Melatonin, for me, only helps to induce the first
cycle, wake up later. And finally, to sleep, I have in the
bedroom blackout curtain, I wear mask to sleep and
have the cell phone face down.
LIGHT
Light during the day; darkness at night. AMOUNT OF STUDIES
PRODUCTS ON MARKET
It is the simple thing that people neglect,
especially at night, to sleep, full of lamps, screens and RISK OF ADOPT/USAGE
distractions.
INVESTMENT
EASY OF USE
EASY TO ACCESS
LOW MED HIGH

LIGHT
PRODUCTS TIPS
SLEEP MASK: Why not that one?
BLACKOUT CURTAIN: Choose the best one for your

home.
NIGHT MODE IN LAPTOP: Set your PC and MAC to

activate Night Shift.
NIGHT MODE ON SMARTPHONE: I use Twilight for

Android, but look for blue light filter and choose a
better one.
https://images-na.ssl-images-amazon.com/images/I/61KIfwa%2By0L._SL1200
_.jpg
LIGHT
PRODUCTS TIPS
JOOVV: this company produces devices such as photo

light therapy, called photobiomodulation.
It is an accurate combination of wavelengths of light

with power that the body's exposure to this light can
bring benefits to mental and physical health. Access
here.
https://joovv.com/
BINAURAL
BINAURAL
Binaural is a sound hack on the brain. They are

sounds of different frequencies in each ear, where the
brain decodes the difference between frequencies in
hertz and can lead to a desired brain frequency / state.
In this way, you can enter into different states of

consciousness, such as relaxation, meditative state,
superfocus or even experiencing new states of
consciousness.
https://images.unsplash.com/photo-1505740420928-5e560c06d30e?ixlib=rb-0.3.5&ixid=eyJhcHBfaWQiOjEyMDd9&s=f9f0fdc18a2
15ec725f8ca61dc6fcbdf&auto=format&fit=crop&w=2250&q=80
BINAURAL
BENEFITS
Binaural audios are used therapeutically to

reduce anxiety, relaxation, gain focus and even access
different states of consciousness.
There are thousands of such audios available, as

well as hundreds of testimonials from users
experiencing different frequencies.
https://images.unsplash.com/photo-1471462730965-4535e7a5375f?ixlib=rb-0.3.5&ixid=eyJhcHBfaWQiOjEyMDd9&s=4efcfd9b7d4743ca42cb0107a8
c9d798&auto=format&fit=crop&w=2250&q=80
BINAURAL
SPECIAL CARE
In the literature on the subject and even among

the various testimonials of users who heard binaural
sounds, reports of negative experiences are very rare.
And when mentioned, they are mild headaches,
nausea, dizziness or tinnitus.
One of the most famous reports is the i-Doser

application, which promised the physical experience of
using illicit drugs from audio stimuli, but are, probably,
only psychosomatic reactions (when the psychological
influences the physical).
http://i.cdn.turner.com/ireport/sm/prod/2012/01/26/WE00700146/1979263/idrog
apng-1979263_p9.jpg
BINAURAL
MY EXPERIENCE
I have already tried binaural for several things:

meditation, relaxation, attention, among others.
In my case, I enjoy binaural sounds while

working on my laptop with the headphones and of
course with a good cup of coffee or a yerba mate to
increase focus and stimulation.
It works. I do not know if it is because of the exact

frequencies generated or because of the fact that I
only have a white noise that does not allow me to
distract, but it works.
https://unsplash.com/photos/4-EeTnaC1S4
BINAURAL
Try it. AMOUNT OF STUDIES
PRODUCTS ON MARKET
Look for reliable, good quality sites. There are free
and paid options, enter the keywords of the state you RISK OF ADOPT/USAGE
want to reach, put on your headphones and try it out.

INVESTMENT
Important: do not access YouTube because, due EASY OF USE
to its audio compression, there are many reports that

EASY TO ACCESS
the binaural effect does not occur.
Or, if you prefer, download apps that also have

the same promise, be it for Android or iOS.
LOW MED HIGH
BINAURAL
PRODUCTS TIPS
I-DOSER: www.i-doser.com is one of the pioneers on

the web. There are versions for laptop or cell phone
and there is also a very active community.
Earphones: buy here your JBL T110, the headset I

currently use. I'm ALWAYS with headphones, whether
listening to podcasts or music; on your phone or
laptop.
To me, this model has a great cost-benefit for being

cheap, have good quality and it is resistant.
https://amzn.to/2PKg4oF
BREATH
BREATH
Breathing is the most natural activity and one of

the most vital functions because it basically supplies
our body with fresh oxygen to function properly.
It is so basic, so fundamental and at the same

time, so obvious, that we end up neglecting our
breathing, mainly because we do not use it in our favor.
To use in our favor is to use the power of

breathing to induce us to states of relaxation, focus or
energizing.
https://images.unsplash.com/photo-1519253561817-0e4b447aab65?ixlib=rb-0.
3.5&ixid=eyJhcHBfaWQiOjEyMDd9&s=2b1f919640cc47dcf40098e4a8b1001a&
auto=format&fit=crop&w=2250&q=80
BREATH
BENEFITS
We believe that breathing is basically linked to

survival, a repetitive life activity that keeps us alive.
However, our breathing is closely related to our

emotional states: excitement, laziness, etc. And that is
exactly why we can use breathing techniques to
"induce" emotional states.
The most common theme is to use the breath to

relax and sleep, but it is possible to hack into the lungs
in several ways.
https://images.unsplash.com/photo-1516204421072-96761bb46ee2?ixlib=rb-0.
3.5&ixid=eyJhcHBfaWQiOjEyMDd9&s=cd27667fb73b587a6fce7987328a04cd&
auto=format&fit=crop&w=926&q=80
BREATH
SPECIAL CARE
Because it is so natural and so recurrent, hacking

the breath almost doesn’t require major care.
The only caution would be to attempt more

advanced techniques without adequate follow-up or
training, such as hyperventilation provided by
holotropic respiration or other techniques that induce
altered states of consciousness.
https://images.pexels.com/photos/235468/pexels-photo-235468.jpeg?auto=com
press&cs=tinysrgb&dpr=2&h=750&w=1260
BREATH
MY EXPERIENCE
There is no such stressful situation, for example,

an argument at work, that a deep, slow deep breath
does not stop you from acting unthinkingly. I, for being
anxious, have this breathing as habit.
Otherwise, for sleep, the 4-7-8 technique is

extremely handy for getting to sleep, I use it often
when I'm agitated at bedtime.
And in very tense moments where I need to

relax, like a lecture or a final presentation of a Project, I
do Box Breathing.
https://images.unsplash.com/photo-1492546662075-aabebf46dee2?ixlib=rb-0.3
.5&ixid=eyJhcHBfaWQiOjEyMDd9&s=fa31c57eafca4772d09602394cb0cb64&a
uto=format&fit=crop&w=1300&q=80
BREATH
Do not forget to breathe. With awareness. And AMOUNT OF STUDIES
using the breath in your favor.

PRODUCTS ON MARKET
That simple. RISK OF ADOPT/USAGE
INVESTMENT
Try different techniques and do not charge if it
does not occur as expected. It has to be natural and EASY OF USE
good for you, not a burden for you, okay?

EASY TO ACCESS
LOW MED HIGH

BREATH
TECHNIQUES TIPS
BOX BREATHING: this technique helps to relax and

return to the "present".
How to do: Sit or lie down comfortably and follow the

steps.
Step 1: Inhale slowly through the nose and count to 4
during inspiration.
Step 2: Hold your breath counting mentally up to 4.
Step 3: Exhale slowly by mentally counting to 4.
Step 4: With the lung empty, count again to 4 and
return to Step 1.
http://gritlifegr.com/wp-content/uploads/2017/09/BoxBreathing-GRITLIFE-1030x579.png
BREATH
TECHNIQUES TIPS
BOX BREATHING (cont.)
Benefits: calm and regulate the autonomic nervous

system, according to the Mayo Clinic, as well as reduce
stress and improve mood.
This system regulates the temperature and also lowers

blood pressure, bringing relaxation.
Alternatives: there may also be apps for this, search

Box Breathing in your favorite store.
http://gritlifegr.com/wp-content/uploads/2017/09/BoxBreathing-GRITLIFE-1030x579.png
BREATH
TECHNIQUES TIPS
4-7-8 BREATHING: this breathing technique was

created by the American doctor Andrew Weil inspired
by the yogic practice of pranayama.
How to do it: Sit (or lie down, if the goal is to fall asleep)
comfortably and close your eyes.
Step 1: Inhale slowly (inflating the belly, not the lung) as you
count to 4 (mentally, of course).
Step 2: With your belly full, hold the air and mentally count
to 7.
Step 3: Exhale slowly counting to 8.
Do this for 10 to 15 minutes or until you fall asleep.
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BREATH
TECHNIQUES TIPS
4-7-8 BREATHING (cont.)
Benefits: the main benefit of this technique is to relax,

reduce anxiety and stress and obviously catch on sleep.
It is a bit deeper than the Box Breathing.
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BREATH
TECHNIQUES TIPS
ALTERNATE NOSTRIL BREATHING: this is a breathing

technique also inspired by the Indian pranayama yogi,
called Nadi Shodhana. Nadi means channel or flow and
Shodhana means to purify.
Benefits: Supporters say that by infusing the body with

oxygen, the practice releases toxins, soothes the
nervous system, rebalances hormones, increases
mental clarity and concentration, and brings balance
to both hemispheres of the brain.
https://twt-thumbs.washtimes.com/media/image/2017/09/14/Hillary_Clinton_c35-0-640-353_s885x516.jpg?d86993d16a97b2beb1cda4ca64f7b3543a3ad3fd
BREATH
TECHNIQUES TIPS
ALTERNATE NOSTRIL BREATHING (cont.)
How to do: sit comfortably.

Step 1: Close the right nostril with your right index finger
and inhale deeply only through the left nostril.
Step 2: Now, close the left nostril with the index finger of the
left hand and inhale, deeply, only through the right nostril.
Alternate your nostrils 10 times or set a time on your watch

(about 5 or 10 minutes is enough).
https://twt-thumbs.washtimes.com/media/image/2017/09/14/Hillary_Clinton_c35-0-640-353_s885x516.jpg?d86993d16a97b2beb1cda4ca64f7b3543a3ad3fd
BREATH
TECHNIQUES TIPS
POWER BREATHING: spreaded by Wim Hof, the Dutch

ice man, promises to "control the immune system" and
be healthier. He even eliminated a toxin injected inside
his circulation only breathing (!)
How to do it: sit comfortably and close your eyes.
Step 1: Inhale slowly and deeply until you fill your lungs
with air and exhale strongly through the mouth,
completely for 15 times.
http://static.highexistence.com/wp-content/uploads/2013/03/wim-hof-method.jpg
BREATH
TECHNIQUES TIPS
POWER BREATHING (cont.)
Step 2: Imagine blowing a balloon - inhale through the nose

(filling the belly) and exhale through the mouth quickly and
intensely for 30 times. You're going to feel a little dizzy, but
this is normal.
Step 3: Now is the apex - breathe in slowly and deeply and
then exhale all the air out and try to hold as much as you
can (for example, there are those who can stay longer than 1
minute).
Step 4: When you can not take it any longer, inhale until you
fill your lungs and hold the air for 15 seconds.
Repeat the process three times.
http://static.highexistence.com/wp-content/uploads/2013/03/wim-hof-method.jpg
BREATH
TECHNIQUES TIPS
HOLOTROPIC BREATHING: in the 1970s, when many

psychedelic drugs were made illegal, a Czech
psychiatrist named Stanislav Grof began looking for a
way to legally induce altered states of consciousness in
his patients.
The technique developed by him, called holotropic

breathing, involves a combination of rapid breathing,
body work and listening to music.
https://i.ytimg.com/vi/qCzG9QsM-Pw/hqdefault.jpg
BREATH
TECHNIQUES TIPS
HOLOTROPIC BREATHING (cont.)
Benefits: the technique promises to achieve altered

states of consciousness, reduce anxiety and increase
creativity and lightness on a daily basis after practice.
How to do it: As neither I tried to do this practice alone

(it is recommended to have a "caregiver" that stays
with you), I will not describe it. But obviously, if you are
interested, there is an online literature available that
teaches you how to do it.
https://i.ytimg.com/vi/qCzG9QsM-Pw/hqdefault.jpg
BREATH
TECHNIQUES TIPS
OTHER TIPS
Getting out breathing is not always that simple. Some
add-ons help set the mood for practice without being
too hippie.
For example, sleeping mask to completely block any

light, ear plugs (or headphones with some relaxing
sound or even white noise), a pleasant smell with
essential oil or incense, among other things. Another
cool tip is to monitor breathing results with HRV or
EEG.
YOGA
YOGA
Yoga is practically a masturbation with the rest of

the body.
Practice, however simple it may be (although it

can be extremely complex if you embrace the
challenge), helps ease anxiety and depression.
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3.5&ixid=eyJhcHBfaWQiOjEyMDd9&s=e9b64a95a224aaf74475e92c891801f7
&auto=format&fit=crop&w=2251&q=80
YOGA
BENEFITS
Be wary of someone who says they hate yoga.

There are numerous benefits, such as improving overall
health, reducing anxiety, improving sleep, improving
well-being and, as a result, increasing flexibility and
muscle definition.
In addition, when our body is strong, according

to an anthroposophic physician, the world "weighs
less."
YOGA
SPECIAL CARE
There is no care, just respect your body and do

not try to make very complex poses without being fit
for it.
Other than that, there is nothing more to talk

about.
YOGA
MY EXPERIENCE
I try to do yoga twice a week, usually with apps

that show the video poses.
I also do when the Crossfight (yes, it is crossfit +

fight classes) workout ends up being pulled too much
and it's worth dropping some more muscles.
Finally, if I am very stressed or tense, a yoga

session works miracles to relax and loosen up the body.
In one of the rooms here at home, we have a floor with
several mats to practice.
https://images.pexels.com/photos/1191804/pexels-photo-1191804.jpeg?auto=c
ompress&cs=tinysrgb&dpr=2&h=750&w=1260
YOGA
Your body was made to move, not to sit on the AMOUNT OF STUDIES
couch or in front of the computer, standing still.

PRODUCTS ON MARKET
Generally, spend, at least, 10 to 15 minutes per RISK OF ADOPT/USAGE
yoga practice for 2 or 3 times a week and you will see

INVESTMENT
the positive changes in your life. If you are very anxious,
it is worth doing every night, when you get home from EASY OF USE
work, in that cool down ritual.

EASY TO ACCESS
LOW MED HIGH

YOGA
PRODUCTS TIPS
Yoga Mat: this mat is practical to take to the sessions

or even to do at home. In addition to this type, you can
get those EVA mats that fit.
App Daily Yoga: this is what I have used. I put the

tablet on the mat and follow the guidelines. Another
good tip is the Track Yoga.
https://m.media-amazon.com/images/I/41FM7-YGDsL._AC_UL1000_FMwebp_
QL65_.jpg
FAST
FAST
Fasting is a very simple practice but today, with

the hyper supply of products to eat and drink, it seems
difficult.
There is a giant lobby of the food industry with

speeches for you to eat all the time, but in the end, that
is not healthy. Think of the "programming" of tens of
thousands of years of homo sapiens, what time would
we be able to eat every 3 hours in the last centuries?
In order to learn the different Fast Techniques,

search for content online, there are several techniques.
FAST
BENEFITS
It is a true "detox" for the body and brain as it

reduces inflammation, improves cognitive functions,
improves the response to stress as well as stimulates
neurogenesis.
More than that, fasting develops the immune

system and slows down aging.
FAST
SPECIAL CARE
Technically, it is super simple: to stay without

eating during certain periods.
Although extremely natural, find the fasting

format that is most in line with your lifestyle (it should
not be, in any condition, a sacrifice or suffering) and
monitor how your body responds. If in doubt, consult a
physician.
FAST
MY EXPERIENCE
I practice fasting on weekdays. I eat well at the

Breakfast and also at lunch.
After that, I only drink liquids like water, yerba

mate or coffee. And at night, usually tea, without sugar.
That simple. Again, I’m not a role model, but that

is the way I deal with it.
https://images.pexels.com/photos/161533/abstract-barbecue-barbeque-bbq-16
1533.jpeg?auto=compress&cs=tinysrgb&dpr=2&h=750&w=1260
FAST
If you want to experience fasting, try not to dine AMOUNT OF STUDIES
for a week.
PRODUCTS ON MARKET
If you get hungry, drink water or tea (no sugar, RISK OF ADOPT/USAGE
because that would break the fast).

INVESTMENT
Realize that you will sleep much better and have EASY OF USE
a deeper sleep (and it will save you a buck).

EASY TO ACCESS
LOW MED HIGH

NOOTROPICS
NOOTROPICS
Nootropics are smart, natural or synthetic

supplements that improve cognitive functions in
healthy people.
For example, caffeine is a nootropic because it

increases alertness, improves mental performance, and
has neuroprotective properties (helps prevent
Parkinson's, for example).
The nootropic term was coined by the Romanian

psychologist Corneliu Giurgea, in 1972, that means, of
the Greek, "to bend the mind".
https://images.pexels.com/photos/6347/coffee-cup-working-happy.jpg?auto=co
mpress&cs=tinysrgb&dpr=2&h=750&w=1260
NOOTROPICS
BENEFITS
There are nootropics for the most different

benefits. What they have in common is that they
improve brain performance.
Some may make you more alert, others can relax

you in stressful situations and others may even make
you more motivated.
https://www.purelyb.com/images/easyblog_shared/blog-Brain-Mredicine.jpg
NOOTROPICS
SPECIAL CARE
Nootropics are not considered to be toxic,

addictive or cause significant side effects.
On the one hand, there are nootropics used for

millennia, such as those of Hindu Ayurveda medicine,
with thousands of studies; on the other hand, there are
recent synthetic nootropics that still require further
studies.
https://images.pexels.com/photos/5818/cup-leaf-spring-leaves.jpg?auto=compr
ess&cs=tinysrgb&dpr=2&h=750&w=1260
NOOTROPICS
MY EXPERIENCE
I have tried several different nootropics and

added them to my routine.
I buy the nootropics already encapsulated by the

handling pharmacy or buy the powder and
encapsulate it at home (you can buy the capsules at
eBay).
I have added the nootropics to my routine and

have seen considerable results.
NOOTROPICS
Choose a nootropic, study about it (health AMOUNT OF STUDIES
forums, user comments, etc.), check for side effects

PRODUCTS ON MARKET
and start consuming even lower doses than
recommended to see how the body reacts. RISK OF ADOPT/USAGE
INVESTMENT
During use, stay connected in the effects and if
there is any correlation with things you drink or eat. EASY OF USE
EASY TO ACCESS
Why I say this? Because it is not a candy that
anyone can enjoy. Please be careful and do your own
research.
LOW MED HIGH

NOOTROPICS
PRODUCTS TIPS
BACOPA MONNIERI: also called Brahmi, is part of Ayurvedic

medicine. It has been used for hundreds of years. In Ayurvedic
texts, it was recommended to memorize large amounts of text.
Main benefits:
● memorization
● increases cognitive ability, stimulates acetylcholine.
Side effects:
● Stomach pains and nausea (but it is extremely rare to My experience: I use mainly by cognitive boost,
occur). memorization and the ability to absorb content in the
short term and establish connections. I already consider
myself a "focused" guy, but with Bacopa my memory is
better and productivity is as well.
https://www.greenme.com.br/usos-beneficios/4698-bacopa-monnieri-brahmi
NOOTROPICS
PRODUCTS TIPS
CREATINE: Creatine is known to facilitate energy metabolism

(increased strength, cardiovascular capacity, muscle and exercise
performance). However, it also has cognitive functions (reduce
fatigue, increase resistance to stress and well-being).
Main benefits:
● metabolization of energy for training
● cognitive function is a "nice to have".
Side effects:
My experience: I use for physical activity, a scoop in
● It is well tolerated by most people, but there may be
the morning, cycling from time to time. I have noticed
reports of diarrhea, dehydration, fever, gastrointestinal
great results and intend to continue using it for a long
pain, among other effects.
time, because it is effective and accessible.
https://www.t-nation.com/system/publishing/articles/10003633/original/Creatine-
Scam-or-Staple.jpg?1464386427
NOOTROPICS
PRODUCTS TIPS
CAFFEINE: Caffeine is the most consumed psychoactive

substance in the world. And not just to increase alertness; Caffeine
has a number of health benefits in general.
Main benefits:
● Stimulates energy and concentration
● Increases alertness and eliminates fatigue
● Helps in weight loss and metabolism
Side effects:
● As you and your grandmother know, coffee is pretty safe. My experience: I'm a coffee addict. I drink a lot, I even
However, do not take too much if you do not want to have believe that it has created an enormous tolerance. That is
insomnia, headache, tinnitus, tachycardia, among other why also, from time to time, I like to switch with green tea
effects. or yerba mate.
https://adf.org.au/wp-content/uploads/2017/02/caffine-930x620.jpg
NOOTROPICS
PRODUCTS TIPS
GREEN TEA: this tea is derived from the plant Camellia sinensis,
used for thousands of years as medicine or drink.
Main benefits:
● Increases energy, focus and mental functions
● Accelerates metabolism for weight loss
● Antioxidant and generates well-being
My experience: when I do not want or prefer to avoid

Side effects:
drinking too much coffee, green tea is a great option,
● If overdosed, it may give stomach pain, diarrhea and
especially to stimulate and focus on work.
nausea.
● It is also worth taking care of with other stimulants.
https://images.agoramedia.com/everydayhealth/gcms/Is-Green-Tea-Good-for-D
iabetes-1440x810.jpg?width=722
NOOTROPICS
PRODUCTS TIPS
YERBA MATE: the mate of the cariocas, the “chimarrão” of the

gauchos or tereré of the Matogrossenses, Ilex Paraguariensis is a
lighter and more stable alternative to coffee.
Main benefits:
● Increases alertness and mental clarity
● Eliminates physical and mental fatigue
● Source of antioxidants and
● Helps in immunity and weight loss.
Side effects: My experience: Like a good gaucho, I love chimarrão.

● If overdosed, it may give stomach pain, diarrhea and But, as a “not-so-good” Gaucho, I only drink in the winter
nausea. in Brazil. It's great to take to work, warm up and stimulate
● If taken too late in the day, it can cause insomnia. the mind.
https://tudoela.com/wp-content/uploads/2017/08/Benef%C3%ADcios-do-chimar
r%C3%A3o-810x540.jpg
NOOTROPICS
PRODUCTS TIPS
L-THEANINE: this natural nootropic was isolated from green

tea for the first time in 1949. It has a synergistic role with coffee.
While it increases alertness, it reduces nervousness.
Main benefits:
● Helps focus, attention and mood
● Helps reduce stress and anxiety
● Neuroprotective function
Side effects:
My experience: when I started to study on nootropics,
● Excessive consumption can give gastrointestinal stress and
L-Theanine was present in all morning compositions to
cause diarrhea. It should also not be used together with
take with a stimulant (be it coffee, green tea or
medicines that treat high blood pressure.
yerba-mate).
http://zdrowiebeztajemnic.pl/wp-content/uploads/2017/04/lteanina.png
NOOTROPICS
PRODUCTS TIPS
HUPERZINE A: comes from the Huperzia Serrata plant, another

common ingredient of Chinese medicine. Relevant for memory
and learning. It is currently being studied for Alzheimer's and
memory-related illnesses.
Main benefits:
● Helps memory, focus and cognitive abilities
● Helps promote neurogenesis and neuroplasticity
● Stimulates the production of acetylcholine.
Side effects:
● It is generally well tolerated, but can cause nausea, lack of
My experience: this plant is part of the stack that I set
appetite, headache, increased blood pressure, among
up to consume to increase productivity.
others.
https://tudoela.com/wp-content/uploads/2017/08/Benef%C3%ADcios-do-chimar
r%C3%A3o-810x540.jpg
NOOTROPICS
PRODUCTS TIPS
LION’S MANE: this nootropic comes from a mushroom known

as Hericium Erinaceus, used by Chinese medicine for centuries for
a number of benefits.
Main benefits:
● Increases Nerve Growth Factor (NGF)
● Reduces nerve damage due to age
● Helps memory and cognitive functions
Side effects: My experience: I suffered severe damage to the

● There is no record of side effects. Although obviously it is myelin sheath because of a disease. I really wanted to
always worth consulting your doctor or doing your own have discovered this nootropic years ago. Today,
research, I reiterate. recovered, I even thought about taking it, but decided, for
now, to focus on the most affordable nootropics (this is
very expensive). https://nootriment.com/wp-content/themes/shopperpress/thumbs/lions-mane-m
ushroom-300x225.jpg
NOOTROPICS
PRODUCTS TIPS
GINKGO BILOBA: this is one of the classic plants of Chinese

medicine that, like many others, for falling in the popular taste
and adoption, was "jack of all trades." However, in these last
decades we have studied and verified their functions.
Main benefits:
● Helps in short and long term memory
● Improves concentration and circulation to the brain
● Neuroprotective and antioxidant functions
Side effects:
My experience: for being something as accessible and
● It is quite safe, and may cause mild nausea,
traditional, as tea, even in Brazil, I did not consider in a
lightheadedness or tachycardia. However, beware of your
stack. In the meantime, it's a "nice to have" if you can
seed. When in doubt, do your research.
choose from teabags to drink at any time.
https://opticanet.com.br/images/materias/2015/Ginkobiloba_370.jpg
NOOTROPICS
PRODUCTS TIPS
VALERIAN: this plant is recommended for people who suffer

from insomnia for many centuries in Europe and Asia. And it's
basically that, a sedative footprint that soothes anyone who drinks
tea from the plant.
Main benefits:
● Relieves stress and anxiety
● Promotes better and alert sleep during the day
● Stimulates relaxation by acting on GABA
Side effects: My experience: I love valerian tea, despite its smell. I

● It is quite safe, and can cause stomach pain, apathy, really enjoy combining with mulungu. It is a very effective
dullness and drowsiness (well, the latter is a goal, right?). combo for a cooldown of half the night and get to sleep.
https://drrocha.com.br/wp-content/uploads/2017/12/o-que-e-valeriana.jpg
NOOTROPICS
PRODUCTS TIPS
MULUNGU: Erythrina mulungu is a (finally!) Brazilian plant. It is

found in natural products stores or public markets, in powder or
bark and is called a "trank" for its relaxing property.
Main benefits:
● Relieves stress and anxiety
● Promotes better and alert sleep during the day
● Lowers blood pressure
Side effects:
● It is quite safe, and can cause sedation, drowsiness and My experience: I am extremely agitated and often this
muscular paralysis. Oh, and it's also worth paying attention excitement needs a cooldown to match. And the
those who already have low blood pressure, because it may combination of herbs with Mulungu can help me relax
lower even more. and get a good night's sleep.
https://assets.xtechcommerce.com/uploads/images/medium/440a2457387bf9c
b9e9f2c9c0585d886.jpg
NOOTROPICS
PRODUCTS TIPS
MELATONIN: is a hormone produced primarily by the pineal

gland. This, in turn, responds by light and darkness, like a body
clock. Thanks to science, it has been synthesized into tablets.
Main benefits:
● Helps induce sleep
● Neuroprotection
Side effects:
● It's pretty safe. At most, you may have nightmares or lucid
My experience: melatonin was banned in Brazil until
dreams. If taken during the day, you may feel drowsiness,
recently. So it was common for me or relatives to bring
obviously. Also, remember that melatonin is a hormone
little boxes from abroad to share with family members.
and does interfere with hormone issues. For example, do
Nowadays, I try to avoid taking so much because it
not take if you do antidepressants (or at least do your
inhibits the natural production of melatonin.
research).
https://www.hopkinsmedicine.org/sebin/v/u/melatonin.jpg
NOOTROPICS
PRODUCTS TIPS
5-HTP: 5-hydroxytryptophan is extracted from Griffonia

simplicifolia, a common vegetable in Africa. 5-HTP and tryptophan
are precursors of serotonin and melatonin, two brain
neurotransmitters that regulate mood and sleep.
Main benefits:
● Increases serotonin levels in the brain
● Improves mood and relieves stress
● Improves sleep and regulates appetite
Side effects: My experience: within the stacks I intended to market,

● It's pretty safe. However, mild effects of nausea, stomach 5-HTP was also present. Within my goal of finding natural
discomfort, diarrhea, vomiting, etc. have been reported. options for anti-anxiolytics, I would no doubt consider it.
http://farmaciasaracura.com.br/site/wp-content/uploads/2016/11/depressao-ou-i
nsonia-cha-de-griffonia-resolve-480x300.jpg
NOOTROPICS
PRODUCTS TIPS
ASHWAGANDHA: Ashwagandha, or Indian Ginseng, is a root

used for centuries in Indian medicine. This name means, from
Sanskrit, "horse's scent" and was used to restore the immune
system after an illness, and to increase sexual potency.
Main benefits:
● Reduces stress and anxiety
● Improves concentration and sleep and reduces fatigue
● Protects against oxidative stress
● Increases immunity and sexual potency
My experience: Ashwagandha is part of my current
stack. I have noticed positive effects on stress, anxiety,
Side effects:
sleep, immunity and even the boost of testosterone it
● Although safe and well-tolerated by healthy adults, be
claims to generate. Ayurveda for the win!
careful if you are pregnant because there are reported
cases of miscarriage.
https://cdn.banyanbotanicals.com/info/uploads/benefitsAshwagandha_plants.jp
g
NOOTROPICS
PRODUCTS TIPS
RHODIOLA ROSEA: called the Golden Root, or Arctic Flower,

has been used for centuries to help people cope with the cold of
Siberia and other regions. It is used today to improve mood and
reduce stress.
Main benefits:
● Reduces stress and depression
● Increases energy, focus and improves mood
● Stimulates athletic performance
Side effects: My experience: be careful with dosages if you buy

● Although safe, it can cause dizziness, insomnia, irritability, powder, there are concentrated versions that can not fit
etc. Oh, and there are reports that Rhodiola blocks the into the capsules. Even in the smallest capsule, I had a lot
effects of alcohol. Be careful. of dizziness (and I confirmed because I used 2 more times
and I went through all the bad ones).
https://cdn.banyanbotanicals.com/info/uploads/benefitsAshwagandha_plants.jp
g
NOOTROPICS
PRODUCTS TIPS
ALPHA GCP: Alpha GPC (Glycerylphosphorylcholine) natural

physiological precursor to acetylcholine - an ultra-concentrated
version of soy lecithin. It increases memory and learning as well as
assists in the treatment of Alzheimer's.
Main benefits:
● Choline source to support memory
● Increase attention, focus and energy
● Neuroprotective for brain cell health
Side effects: My experience: this is one more super nootropic that

● Although safe, it can cause heartburn, stomach pain, would love to have in the stacks that I will compose.
nausea, diarrhea, dizziness, pimples and headache.
https://www.mundoboaforma.com.br/wp-content/uploads/2017/12/soja-620x324
.jpg
NOOTROPICS
PRODUCTS TIPS
COMPLEX B VITAMINS: if you have a letter of the alphabet of

vitamins is B. They will not give you superpowers, but they have a
fundamental role in avoiding to make worse situation of the
nervous system.
Main benefits:
● Neuroprotective
● Maintains immune and circulatory systems
● Qualifies and accelerates neurotransmission My experience: I'm not an engineer, but Complex B is
the lubricant that makes the gears run smoothly. It is not
Side effects: something you feel after consuming, but as the days pass,
● Because they are so basic to the proper functioning of the you know you are doing well.
body, there are no side effects from consuming the
dosage, only by excess.
https://img-21.ccm2.net/lR90NiOBJqHnoaRW3DZiy87RkNk=/7a5dfa9457d84f0
b9f3b20f2e5c7d8be/ccm-faq/7101-G3WKZ6aQp1naHRwI-s-.png
NOOTROPICS
PRODUCTS TIPS
MAGNESIUM: Another gear lubricant, magnesium, is a mineral

that helps hundreds of biochemical reactions within our body.
Various foods help provide magnesium but in many cases it is
worth supplementing. Measure and evaluate if you need to.
Main benefits:
● Supports learning and memory
● Reduces stress and anxiety response
● Improves sleep quality
Side effects:
My experience: Unlike Complex B, I have used enough
● Because they are so basic to the proper functioning of the
magnesium in oil to aid in the recovery of the myelin
body, there are no side effects from consuming the
sheath and, today, I take supplementation, within the
dosage, only by excess.
ZMA and also in liquid after training for muscle recovery.
https://media.buzzle.com/media/images-en/gallery/earth-science/1200-1753446
26-magnesium-bar.jpg
NOOTROPICS
PRODUCTS TIPS
KAVA-KAVA: originating in the Pacific, Piper Methysticum is

part of the culture of countries like Tonga, Vanuatu and Fiji for
hundreds of years. Its role is of ceremonial drink, as is alcohol in
Western culture.
Main benefits:
● Reduces feelings of anxiety and stress
● Increases sense of well-being
● Improves sleep quality and reduces insomnia
My experience: I still looking for something that has
the relaxing effects of alcohol without its side effects. In
Side effects: this case, Kava seemed very light and sometimes gave a
● There are reports of hepatotoxicity and liver dysfunction headache. Also, those who are fresh with flavors may not
even at very low doses. This is even why it is banned in like it (other than the appearance of dirty water). Anyway, I
many countries. Not in Brazil. want to try it more often.
https://s3.amazonaws.com/secretsaucefiles/photos/images/000/114/500/large/o
hanakava.com_-1.jpg?1485394746
NOOTROPICS
PRODUCTS TIPS
KANNA: Sceletium tortuosum is a psychoactive herb chewed

hundreds of years ago in Africa to relax and soothe the body. It is
essentially a selective serotonin reuptake inhibitor (SSRI).
Main benefits:
● Anti-anxiolytic effects
● Relieves stress and improves mood
● Sedative effect
Side effects:
My experience: I'm experimenting in different
● Although it is safe, there are reports of headache, lack of
dosages and different situations. It really gives a
appetite, among others. Also, because it is an SSRI,
noticeable effect, but I'm still studying using it in the long
obviously you should not take it with another
run or cycling.
anti-anxiolytic (natural or synthetic).
http://freshalternatives.us/wp-content/uploads/2013/12/sceletium_tortuosum31.j
pg
NOOTROPICS
PRODUCTS TIPS
GALANTAMINE: it originates from an alkaloid extracted from

the flowers of the plant Galanthus Caucasicus. Otherwise, it was
also synthesized by the Russians in the 1950s. It is now a popular
nootropic for memory, learning, and cognition in general. The FDA
in the US has approved its use for the treatment of Alzheimer's.
Main benefits:
● Allows circulation of acetylcholine
● Improves memory and mental performance
● Increases brain cellular concentration and health
Side effects: My experience: I really want to try this nootropic

● It depends on case by case, can cause heartburn, nausea, because I find the experience of lucid dreams (yes, it is a
diarrhea, lack of appetite, fatigue, irritability, among other sub-part of their features) extremely interesting.
things. Do your research before using.
http://www.alanjolliffe.com/uploads/1/8/3/7/18373089/galanthus-2008-dscf2219
_orig.jpg
NOOTROPICS
PRODUCTS TIPS
PIRACETAM: is one of the first synthesized nootropics. And it's

just over 50 years ago. Piracetam improves the ability to learn and
remember, with focus, concentration and motivation. Today it is
used for treatments ranging from Alzheimer's, dyslexia and even
alcoholism.
Main benefits:
● Supports learning and memory recall
● Increases focus, visual perception and attention
● Promotes neuron health and neuroplasticity My experience: imagine Windows 95. An operational
system without so many features and so undeveloped,
Side effects: that you would like to jump on the newer versions. That is
● It has fewer side effects than coffee, at the most mild what I feel about it.
headache. Do your own research if you are interested in
consuming.
https://thumbs.dreamstime.com/t/estrutura-d-de-piracetam-vendido-sob-muitas-
marcas-%C3%A9-um-noo-84012034.jpg
NOOTROPICS
PRODUCTS TIPS
PHENYLPIRACETAM: is a synthetic analogous to Piracetam,

is said to be about 50 times more potent. It also focuses on
cognitive abilities, as well as contributing to anxiety and
depression and even physical performance. He was famous for
being considered doping by WADA.
Main benefits:
● Supports memory and learning
● Improves attention and alertness
● Promotes productivity and mental focus My experience: I do not know if I would take, in fact.
● Promotes physical performance Being in the middle between Piracetam and Noopept ...
and I'm already agitated normally, I do not need a
Side effects: stimulant like that.
● shaking, insomnia and headaches. Do your own research
and see a doctor.
https://images.vice.com/motherboard/content-images/article/14060/140657488
5182560.jpg?crop=0.5155555555555555xw%3A1xh%3Bcenter%2Ccenter&res
ize=650%3A*&output-quality=55
NOOTROPICS
PRODUCTS TIPS
NOOPEPT: is one of the most effective and strong synthetic

nootropics on the market. Imagine talking to someone or reading
a book and remembering what was written on a random page
days later. And breaking, still promotes brain health? Could such a
thing be possible?
Main benefits:
● Improves memory, focus and mood
● Increases mental alertness and gives energy
● Helps in neurogenesis and brain health My experience: for being a nootropic THOUSAND
TIMES stronger than Piracetam, makes me wonder if one
Side effects: of them is just a placebo or if the other is a super-drug.
● It depends a lot on a case-by-case basis and there are not That's why I'm a little afraid and I'd study MUCH more
so many clinical studies but it is basically recommended to before I take it.
use it with a choline supplement (or else you’ll have
headaches). It is imperative to do your own research. https://www.moodandmind.com/media/catalog/product/optimized/5/0/50b01ba4
49370b3decd38b2f91e0a080/noopept-with-microscoop.png
NOOTROPICS
PRODUCTS TIPS
PHENIBUT: is a synthesized and modified version of the

neurotransmitter GABA. It produces euphoria and relaxes. Unlike
other GABA supplements, it crosses easily the blood-brain barrier.
It would be a synthetic alcoholic beverage. Tempting, isn’t it?
Main benefits:
● Powerful anxiolytic for stress reduction
● Stimulates GABA receptors and promotes sleep
● Neuroprotective and supports cognitive functions My experience: is a nootropic that I, if I were a
chemist, would like to have developed. I have a lot of
Side effects: curiosity to try, but it requires a lot of research, reports,
● Current studies indicate dizziness, nausea, headache. But reliable sources, etc. Sincerely, it may be easier to
there are also reports of loss of consciousness, abstinence participate in an Ayahuasca ritual than to take Phenibut.
syndrome due to the high power of addition, etc. It is

worth to study it well.
http://phenibutgod.com/wp-content/uploads/2015/04/DSC_0099.jpg
TRACKING
TRACKING
The last element of the Toolbox does not

represent an agent, in other words, some technique or
tool that promotes the transformation of the body, but
it has an extremely important role that is to monitor
and control how much the body is responding to these
stimuli.
The EEG could be in tracking, but it has

importance to the brain by itself.
TRACKING
BENEFITS
The main benefit of Tracking is information. It is

you to quantify or monitor your experiences,
understand what the ground zero is and know how
much you have changed after a certain action.
https://images.pexels.com/photos/97080/pexels-photo-97080.jpeg?auto=compr
ess&cs=tinysrgb&dpr=2&h=750&w=1260
TRACKING
SPECIAL CARE
Obviously the act of monitoring your body,

biotracking, is full of benefits and requires no care as it
is dealing with information, dealing with data.
TRACKING
MY EXPERIENCE
I've never been and will not be the healthiest

person in the world, and that's exactly why I love
biotracking products.
I use a super-affordable Xiaomi smartwatch that

monitors my sleep, my heart rate when I train or run.
Still, I use the pedometer and integrate with Google Fit
to also monitor how much I achieve daily body
movement. (for now, but on the next version, I’ll
probably have an upgrade, and it isn’t Xiaomi).
https://i1.wp.com/www.skooterblog.com/wp-content/uploads/2016/08/IMG_469
2.jpg?ssl=1
TRACKING
The act of performing biotracking should be AMOUNT OF STUDIES
something that is part of routine, day-to-day, as a

PRODUCTS ON MARKET
healthy and positive habit.
RISK OF ADOPT/USAGE
Without biotracking, you fail to monitor, control,

INVESTMENT
and evaluate the effectiveness of your practices and
even evolve into an empirical process of testing and EASY OF USE
see if things are working or not.

EASY TO ACCESS
There are already a lot of products, but I believe

that this sector can still evolve VERY much, in terms of
supply, technology and practicality for our day-to-day
life. LOW MED HIGH
TRACKING
PRODUCTS TIPS
HRV - Heart Rate Variability

HRV means heart rate variability. It is used to
monitor health indexes.
Basically it measures the interactions of the

sympathetic nervous system (fight or flight) with the
parasympathetic (resting and digesting).
The variability of the beats is fundamental as a

health indicator so that we can alternate different
states. For example, a low amplitude, that is, a low HRV,
may indicate dizziness when we get up.
https://cdn-images-1.medium.com/max/1600/1*9bIz-rSW37U4hjIOKm-gMw.png
TRACKING
PRODUCTS TIPS
HRV - Heart Rate Variability (continuação)

HRV naturally reduces your age or illness, but it is
important to monitor short-term changes (HRV gets
worse with alcohol consumption, stress, poor sleep,
etc.) and see the size of the damage for you to assess if
you need to change habits or add new ones.
To monitor HRV, you can use apps and the

flashlight part (but I particularly can not because the
camera gets too hot on my LG G6 phone), or buy a
Oura Ring. There are other options of bracelets or even
breast monitors, worth researching.
https://ouraring.com/#technology
TRACKING
PRODUCTS TIPS
SLEEP CYCLE MONITOR

A night's sleep is made up of one or more cycles.
They are different stages that are part of an
invigorating sleep. However, we can not always reach
all stages, either by eating or drinking, or by stress,
anxiety, etc.
That's where the Sleep Cycle Monitor comes in. It

monitors the different stages of sleep, and if it is
integrated with the alarm, choose the best time to
wake you up, in the circadian way.
https://www.wareable.com/media/images/2014/08/good-sleep-1408461854-finn
-column-width-inline.jpg
TRACKING
PRODUCTS TIPS
SLEEP CYCLE MONITOR (continuação)

There are dozens of ways to monitor sleep in the
market, but I particularly prefer using an
accelerometer and gyroscope device that monitors
how much I move during the night. In this case, the
most accessible and practical option is Xiaomi Mi Band
3. I own the 2 and meets my expectations, as well as
being integrated with the applications that consolidate
this data and bring the results.
https://images-na.ssl-images-amazon.com/images/I/61wEUxpG9lL._SL1000_.j
pg
TRACKING
PRODUCTS TIPS
DNA TEST
DNA testing is not a monitoring, because each
person has a unique genetic code.
However, DNA testing does more than identify

your genetic origin (more European, African, etc.), you
can identify predisposition to specific diseases and
even understand what kind of remedies have more or
less effect. Oh, and until that food is more relevant to
you (nutrigenomics). My recommendation would be
23andme, but there are other options on the market.
https://images-na.ssl-images-amazon.com/images/I/61wEUxpG9lL._SL100
TRACKING
PRODUCTS TIPS
BLOOD TEST
The blood test is the most basic and traditional of
biotrackings, along with perhaps urine.
A thorough examination helps to monitor your

physical and mental health.
Now, differential are sites that help establish

correlations and even find patterns with their recorded
habits, such as Lab Test Analyzer.
https://images-na.ssl-images-amazon.com/images/I/61wEUxpG9lL._SL100
TRACKING
PRODUCTS TIPS
MONITORING THE INTESTINAL BIOTA

The intestine supports a microbiome of more
than 40 trillion microorganisms. And these closely
influence, along with DNA, the response of what you
eat, drink, the exercises you do, the remedies you take,
the diseases you suffer.
There are already startups that decode some of

these microorganisms and, in this way, help you
understand how your body reacts to certain dietary
diets or how you can treat certain diseases. For
instance, we have the service called Viome.
https://www.viome.com/
TRACKING
PRODUCTS TIPS
BODY POSTURE MONITOR

Since man has become a biped on Darwinian
theory of evolution, we may be in our worst bodily
postures, performing a variety of unnatural activities,
such as sitting all the time or trying to save money for
lack of physical activity.
Before getting all sore or crooked from bad

posture, there is Upright GO Posture Trainer which
helps to correct posture, with integration with your
smartphone.
https://images-na.ssl-images-amazon.com/images/I/71zfaqwpiQL._SL1500_.jp
g
OTHERS
COLD THERAPY
Exposure to hot and cold temperatures messes with

our metabolism and our neurotransmitters.
For example, ice showers, ice baths or even

cryotherapy may boost immune functions (by
increasing glutathione levels).
If you are interested, look for more content published

by WIM HOF, the Iceman. There are courses,
applications and dozens of videos or reports on the
internet.
https://cdn.newsapi.com.au/image/v1/0fa717523d10364022133ae11883b831
OTHERS
POWER POSES
Sometimes simple things can make all the difference,

like Power Poses. These are simple body postures that
you do that increase testosterone (both in men and
women) and reduce cortisol.
In this way, you increase confidence and reduce

anxiety by dealing better with stressful situations. It is
almost prehistoric, because these poses are
demonstrations of "strength" and confidence, like a
peacock displaying its feathers. It is very valid to do.
Do you want to learn more? Search for Power Poses

online.
https://cdn.newsapi.com.au/image/v1/0fa717523d10364022133ae11883b831
OTHERS
STEM CELLS
Stem cells are one of the great stars of

regenerative medicine. However, there are still few
studies and companies investing in this technology.
Current techniques involve withdrawing stem cells
from the baby's milk teeth or umbilical cord.
Either way, there is a country, Ukraine, where

scientists are extracting stem cells from legally aborted
fetuses and aiding in organ regeneration, because this
technology allows anyone to receive the cells.
Interested? Watch The God Cells do diretor Eric Merola.
https://images-na.ssl-images-amazon.com/images/I/81C7I%2BKldeL._SL1500
_.jpg
OTHERS
LAUGHTER
As simple and obvious as it may seem, laughter,

collective or individual, brings a number of benefits.
They reduce stress hormones, accelerate the

immune system and release hormones that improve
your mood.
So, always think or deal with things in a good

mood, this is no depreciation for anyone, it even leaves
you lighter, free and establishes more positive
connections. Watch humor shows, movies, try to see
the funniest side of life.
https://unsplash.com/photos/7a1QG3cv4-4
OTHERS
BCP-157: HEAL YOURSELF LIKE WOLVERINE.
BCP-157 is a peptide. A peptide is formed by an

amino acid sequence.
157 is a chemical matter; BCP stands for Body

Protecting Compound in which, depending on where
you administer a dose of that peptide, it will stimulate
the regeneration of that part of the body faster than
normal.
There are hundreds (I’m saying hundreds, not

millions) of people online, in discussion forums,
experimenting and reporting their effects. Being
extremely experimental, you must be very careful.
Learn more on this link. https://thumbs.web.sapo.io/?epic=MTA0DSS6gtrpnZlPR7SQidBxEUucaEZfCM
+Dg2ZToYvWo8uJh2G8H/arMRRb/BJEi2VjfTU+uUmHcVgAzn/O9XE13Wetuy
Oce7ad5tlGNQokAP4=&W=800&H=0&delay_optim=1
DISCLAIMER
LEGAL NOTICE
problems.
END OF
PART 2
Part 3 - Bonus
DISCLAIMER
DISCLAIMER
This is another block that promises to be

objective, succinct, and, above all, feasible.
It intends to make an overview about

each disease and connect with the
neurotransmitters. Obviously, it's an initial
conversation if you have any of these goals.
There are two ways you can take

advantage of this block:
1) Understanding which neurotransmitters
you can regulate with the Toolbox.
2) Applying the Hacks of each problem.
https://unsplash.com/photos/rmWtVQN5RzU
ANXIETY
WHAT IS IT?
Anxiety is a normal human emotion. It is

an evolutionary ability that releases adrenaline
and cortisol for you to "stay connected" (fight or
flight mechanism) in any event.
Because it is triggered by the nervous

system, independently of our rational thinking,
it can manifest itself at any moment. It may be
with a thief aiming a gun, but also at the
comfort and safety of the home, but it may
make you think of how to pay the bills at the
end of the month. In these 3 moments, the
brain could react the same way.
https://unsplash.com/photos/5cTvUcsrzLU
ANXIETY
WHAT IS GOING ON?
Anxiety is an evolutionary mechanism

that guarantees survival in dangerous situations.
However, the definitions of "danger" have

been updated. In this case, what makes us
anxious may be, for example, our boss who stays
stalking us all the time and criticizing our work.
For our brains, it's pretty much the same thing
as staying in front of the computer, but with a
loose lion nearby that can strike at any moment
during the working day.
https://unsplash.com/photos/U2XoCezbP_o
ANXIETY
WHY IS IT A PROBLEM?
When anxiety cases begin to become

recurrent, it becomes chronic disease. And
constant exposure to high levels of cortisol and
adrenaline can bring damage to the body and
create other psychological issues.
According to the World Health

Organization (WHO) in 2017, there are 264
million people with anxiety disorder diagnosed.
Among them, 18 million (9.3% of the population)
are Brazilian. It is almost 1 in 10 Brazilians.
https://unsplash.com/photos/wGKCaRbElmk
ANXIETY
IMPACT ON NEUROTRANSMITTERS
Panic attacks are treated medically with ACETYLCHOLINE
benzodiazepines, which regulate GABA in the ADRENALINE
body. In this way, it "forces" a calming effect.

DOPAMINE
ENDORPHIN
Serotonin is also one of the
GABA
neurotransmitters impacted, its deregulation
can cause anxiety. That is why there are SSRI GLUTAMATE
drugs (selective serotonin reuptake inhibitor). NORADRENALINE
OXYTOCIN
Of course, adrenaline and noradrenaline

SEROTONIN
are also impacted.

This graph represents greater or lesser impact, and no presence or absence of
a particular neurotransmitter in the body.
There is no scientific accuracy.
ANXIETY
HOW TO HACK NEUROTRANSMITTERS
#1 TRANSFORM ANXIETY IN DOPAMINE

If your brain is warning you of some
danger, it's time to act. In a panic attack, it is
usually ineffective to try to "calm down."
So, reflect on the reasons that are

generating this anxiety, it can be writing, or
recording a video of yourself, talking to
someone. After that, leave with a plan of action
with the activities that you will have to
accomplish, with defined timings (short and
long-terms). In other words, if the brain attacks,
you investigate and reassure it.
https://unsplash.com/photos/rH8O0FHFpfw
ANXIETY
2# REGULATE THE PRODUCTION OF

SEROTONIN AND GABA
You can regulate the production of these
neurotransmitters with nootropics, physical
activities, and a number of other practices that
we list.
However, of course, it's no use trying to be

healthy if you maintain a toxic lifestyle and
routine. Re-evaluate your work and your
relationships to become less anxious.
Remedies help, especially in crises. But try

not to take your whole life. https://unsplash.com/photos/XGkl5yYHxyA
ANXIETY
3# CONVINCE YOUR BRAIN THAT YOU ARE

SAFE
Security, these days, is not just physical. In
fact, one of the major causes of anxiety disorder
is emotional insecurity, caused by possible
financial problems, lay-off, failure to meet the
expectations of the boss, etc.
In this way, activity lists help a lot to warn

the brain that everything is programmed and to
know that everything is okay. Still, it is worth
exercising gratitude for all that you have built
and is.
https://unsplash.com/photos/oRZDnS2QkuE
PROCRASTINATION
WHAT IS IT?
Procrastination is the postponement of

some action. It comes from the Latin
procrastinatus: pro- (front) and crastinus (of
tomorrow).
https://unsplash.com/photos/df8Fg42fY_0
PROCRASTINATION
WHAT IS GOING ON?
Procrastination can have psychological

causes like anxiety, depression, low self-esteem,
self-destructive mentality that simply blocks the
person from acting.
And often, our brain shapes so much to

these blocks that it reduces our production of
dopamine, which is one of the
neurotransmitters that is related to the
motivation to act. In other words, if you do not
have regulated dopamine in your brain, no
“Course to End Procrastination” will work,
because the problem is physiological.
https://unsplash.com/photos/smuS_jUZa9I
PROCRASTINATION
The company Triad Productivity Solutions

conducted a survey with Brazilians in 2012 and
revealed that Brazilians procrastinate a lot. The
most "left after" activities were physical
exercises (68%), reading (64%), health care (53%)
and financial planning (47%).
The consequences of this are obviously

physical problems and relationship problems
(whether personal or professional). If the anxious
charges "too much," the procrastinator charges
"less."
https://unsplash.com/photos/3TRdlKU-3II
PROCRASTINATION
Dopamine is responsible for reward ACETYLCHOLINE
according to an activity. That is why we prefer to ADRENALINE
do certain things and avoid others.

DOPAMINE
ENDORPHIN
What we avoid is because we do not see
GABA
reward (dopamine) and because it may
represent some risk (noradrenaline). This risk GLUTAMATE
may be related to the inability to perform as well NORADRENALINE
as a number of other reasons. For example, OXYTOCIN
visiting the in-laws is not a dangerous task. But,

SEROTONIN
if you do not see reward, you will prefer to stay

at home watching the game and drinking beer. a particular neurotransmitter in the body.
PROCRASTINATION
1# SPLIT A BIG PROBLEM IN SMALL PARTS

In a society where everyone seems to have
incredible lives (on the Instagram, at least), it's
normal for us to charge more than usual and set
goals so bold that we do not even know where
to start.
So it is always worth remembering that

every big problem is the sum of small problems.
Fragment the problem and solve it step by step,
teaching the brain to release dopamine to every
small activity.
https://unsplash.com/photos/RLw-UC03Gwc
PROCRASTINATION
#2 SUPPLEMENT WITH DOPAMINE

we list.
However, it's always good to

psychologically evaluate whether you really
have blockages (for example, studying for an
Exam) or if you really think that activity is a great
shit and a waste of time. Come on, life is too
short to be doing things that we hate. Resilience
to something without purpose is stupid.
https://unsplash.com/photos/aeWEX3jE0kg
PROCRASTINATION
#3 USE DOPAMINE AND NORADRENALINE IN

YOUR FAVOR
Train your brain to recognize "free time" as
a reward after performing a certain activity. This
is counterintuitive, but will make the brain
speed up the agenda to enjoy afterwards as a
reward.
In this case, it's also worth defining

deadlines, be it days or times for you to do the
activity, pressure for time (and the quantified
clarity that that activity will end in X time) helps
make activities more workable.
https://unsplash.com/photos/4V_3E3jhZQ0
DEPRESSION
WHAT IS IT?
Depression is a common and serious

illness that negatively affects how people feel,
the way they think and how they act.
Depression causes feelings of sadness and

/ or loss of interest in things that people felt
pleasure before illness.
It is one of the most disabling diseases,

which can lead, in more serious cases, to suicide.
https://unsplash.com/photos/E-b_VNmtGJY
DEPRESSION
WHAT IS GOING ON?
Depression, counterintuitively, is also an

evolutionary mechanism that forces us to "stop"
to reflect on a particular situation in our lives.
This “stop” has a clear correlation with

suicide because, simply, either by an isolated
situation (death of a loved one) or a set of
factors, the person loses the purpose and the
will to live.
https://unsplash.com/photos/v06XQT0XwVU
DEPRESSION
According to WHO, there are more than

300 million people in the world suffering from
depression. Still, this number grew 18.4%
between 2005 and 2015.
In Brazil alone, there are 11.8 million

depressed, about 5.8% of the population.
Still, according to the WHO, suicide was

the second cause of death in 2015 among 15-29
year olds.
https://unsplash.com/photos/krUUaZ4GvHk
DEPRESSION
Serotonin, which regulates well-being is ACETYLCHOLINE
one of the causes of depression, that is why ADRENALINE
antidepressants act on this neurotransmitter.

DOPAMINE
Yet, dopamine also plays a key role because,

ENDORPHIN
since the depressed person does not feel as
GABA
much pleasure as before, it is one of the factors
to consider. GLUTAMATE
NORADRENALINE
Still, noradrenaline and oxytocin. The first, OXYTOCIN
because the person is debilitated and has more

SEROTONIN
difficulty responding to stress. The second, from

a Viktor Frankl perspective, because motivation a particular neurotransmitter in the body.
is dopamine, purpose is oxytocin.

DEPRESSION
1# DO NOT TRY TO BACK TO "NORMAL",

EMBRACE REFLECTION AND CREATE A NEW
YOU
One of the things our brain likes is to avoid
effort. After all, it consumes 20% of our energy. In this
way, staying in a comfort zone and doing what has
always been done is an option.
However, depression is a message (serious

and hostile) for you to change. So allow yourself to
change. Activate noradrenaline and adrenaline, put a
pinch of endorphins and in this way seek out new
forms of pleasure and reinvent yourself. Maybe that's
the way for you to meet again.
https://unsplash.com/photos/ftdfdjMOQxw
DEPRESSION
#2 SUPPLEMENT WITH SEROTONIN AND

DOPAMINE
we list.
Naturally, these are elements that help

you regulate, but try to avoid "getting addicted"
your body in these remedies, because of their
cost and also because of the long-term side
effects (some remedies can turn you into a
zombie and put on autopilot).
https://www.pexels.com/photo/light-candle-hope-19661/
DEPRESSION
#3 MOTIVATION IS DOPAMINE; PURPOSE IS

OXYTOCIN
Pain is inevitable. Suffering is optional.

Even if something terrible has happened or you
find yourself in an unbearable situation, get help
from friends and experts.
Moreover, assume that a phase, a cycle of

your life has ended and prepare a new one: with
other habits, new people, a new life. Wherever
your micro-purpose is at this stage of life, test
possibilities until you find it.
https://unsplash.com/photos/EYfdLvVpEYQ
DEPRESSION
#4 MAKE A TREATMENT WITH PSYCHEDELICS

The power psychedelics have to deal with
depression is increasingly being studied.
More and more it becomes clear that

psychedelics have the power to open our eyes
to other things that the urban routine and the
current rules of the game blind us.
There are already specialized clinics in

entheogen and synthetic treatments. Do your
own research, read on forums and look for more
information if you are interested.
https://e65cf1d50bf8f2076281add8-yy2opup.netdna-ssl.com/wp-content/upload
s/2017/11/Ayahuasca-Experience.png
TOP STUDENT / TOP COWORKER
WHAT IS IT?
Healthy people who are living two distinct

moments of life.
In one case, they may be contestants

providing a School Exam and who need a
disciplined, focused and effective study strategy.
In another case, Top Workers are

ambitious professionals with blood in their eyes
evolving in the profession they work in, who
want to learn faster, retain more knowledge,
and produce more effectively.
https://www.pexels.com/photo/writing-notes-idea-class-7103/
WHAT IS GOING ON?
First, it is moments in life when we take

our mental capacity to a new level. And this next
level has to generate positive feedback (whether
with good Exam or Boss compliments).
Second, because this ability needs to be

maintained for a long time. In other words, you
need discipline and consistency in your learning
and performance above the limit, without stress
or even letting yourself down if anything goes
wrong.
https://www.pexels.com/photo/person-in-brown-skirt-doing-ballet-163379/
Acetylcholine is the great guardian of ACETYLCHOLINE
short-term and long-term memorization of ADRENALINE
learning and the way the brain processes

DOPAMINE
information.
ENDORPHIN
GABA
Dopamine to keep motivation and
engagement constant in reward. GLUTAMATE
NORADRENALINE
In addition, serotonin and GABA are also OXYTOCIN
relevant for regulating emotional state,

SEROTONIN
well-being and knowing when it's time to relax

to get back on the charge the next day. To close, a particular neurotransmitter in the body.
noradrenaline to always keep in mind your

passion and goals in sight.
1# SUPPLEMENT WITH STACKS THAT INVOLVE

ACETYLCHOLINE
If you really want to get into the game to

win, search for stacks that, as we said in previous
slides, collaborate on learning and memorizing.
Also, add other elements that help focus,

attention and memory. Oh, and do not forget to
keep your mind calm, even under pressure with,
for example, L-Tyrosine.
https://www.pexels.com/photo/photo-of-a-woman-thinking-941555/
2# DEFINE CLEAR GOALS AND BE REWARDED

BY THIS
Stimulate your dopaminergic carrot with

clear lists and an objective division of daily
activities (or even by the hour, throughout the
day).
Each time you perform a small task, you

are hacking your brain, causing it to release
more dopamine to keep this cycle alive.
https://www.pexels.com/photo/accounting-adult-business-business-woman-262
550/
CAREER TRANSITION
WHAT IS IT?
People who are pissed off in the

companies they work, which tolerate horrible
bosses, have stressing routines and that have
toxic colleagues.
However, they are not impulsive (or crazy)

enough to send everyone to that place and go
to another company tomorrow. In other words,
they want to find a nice place and "tolerate" the
environment until the dismissal is requested.
https://www.pexels.com/photo/woman-making-hand-sign-998850/
CAREER TRANSITION
WHAT IS GOING ON?
First, the person is ultra unmotivated and

getting out of bed to spend more than 8 hours
in a place that he hates is a real martyrdom.
Second, usually the person can stay more

sad than normal and can evolve into a
depressive picture.
Anyway, it's a phase that maybe we all go

through, a transition, a momentary unhappiness
with whatever activity we do and it is something
normal, part of the game.
https://www.pexels.com/photo/man-in-brown-long-sleeved-button-up-shirt-stand
ing-while-using-gray-laptop-computer-on-brown-wooden-table-beside-woman-i
n-gray-long-sleeved-shirt-sitting-1120344/
CAREER TRANSITION
As we speak, the dopamine goes down ACETYLCHOLINE
there and takes away any will for anything. It is a ADRENALINE
fact that people who stay for a long time

DOPAMINE
without being able to get back on the market

ENDORPHIN
have even lower motivation.
GABA
In addition, to withstand the stride and GLUTAMATE
keep that smile on your face, without being NORADRENALINE
false, but genuinely happy, dopamine is OXYTOCIN
required.
SEROTONIN

CAREER TRANSITION
1# SUPPLEMENT WITH SEROTONIN AND

DOPAMINE
Look for supplementation that keeps you

in a cool vibe and at the same time do not lose
the motivation of your quest.
Finding another job does not always

happen fast, and sometimes it takes patience.
https://www.pexels.com/photo/advice-advise-advisor-business-7075/
CAREER TRANSITION
2# KNOW EXACTLY WHAT YOU WANT
Sometimes we are unhappy with a

particular situation, but we do not know exactly
what we want as next steps.
Therefore, clarity in the next steps is

crucial. Make some assessment of your life and
design your future life scenarios. If you want, you
can access the Método Eixos (request an English
version).
https://www.pexels.com/photo/man-with-luggage-on-road-during-sunset-163688/
FOURTH AGE
WHAT IS IT?
The 4th Age is the result of the evolution

of medicine and health care that have extended
the longevity of the population.
With increasing indexes of longevity

comes the need for people to better prepare
themselves to enter these age groups in a
healthy way.
https://www.pexels.com/photo/couple-elderly-man-old-34761/
FOURTH AGE
WHAT IS GOING ON?
As you get older, some neurological

functions are impaired. That is why several
problems are reported, among them
Alzheimer's.
https://www.pexels.com/photo/black-and-white-crinkles-elder-elderly-258308/
FOURTH AGE
Studies of the impact of ACETYLCHOLINE
neurotransmitters in advanced ages today are ADRENALINE
diverse, but it is one of the areas we can least

DOPAMINE
emphasize some statement.

ENDORPHIN
GABA
It is known that serotonin and dopamine
are strongly impacted, as well as acetylcholine GLUTAMATE
and noradrenaline, linked to memory, also suffer NORADRENALINE
from old age. OXYTOCIN
SEROTONIN

FOURTH AGE
#1 PREPARE YOURSELF WITH

SUPPLEMENTATION
There are several supplements that

contribute to the proper regulation of the body.
And, in this case, they encourage neurogenesis
and neuroplasticity, which are fundamental
when in old age.
Do your research and get ready.
https://www.pexels.com/photo/man-sitting-on-chair-beside-table-834863/
FOURTH AGE
#2 NEVER STOP MOVING.
Never stop moving. There are several

physical practices, find the one you feel the
most pleasure in performing. Whether it's yoga,
Tai Chi Chuan or even Crossfit, the important
thing is you're on the move, regardless of age.
Physical activity strongly influences brain

health.
https://unsplash.com/photos/nYtpiW06Lbg
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Part 1 - Outdated firmware syndrome and

Update yourself with more than 50 gadgets,

Welcome to this content and I genuinely

I'm not a doctor, I'm not a health

We live a distributed age, with less

I am just another humble piece of this

In 2014, I went to New York to buy one of

Summary of the opera: Back in Brazil, I

Science and Medicine have been evolving

The more we learn, the more questions

Neurotransmitters are agents of the

But, mainly, desires to solve problems. This

The brain itself is a delicate region.

Although there are no conclusive studies,

The idea of this content is to bring such a

I do not consider myself a biohacker, but

In this material, there are quick wins, things you

The great differential of this content is the

I am numbering the versions of this

Homo Sapiens Sapiens is about 200,000

To put it in perspective, it is only 10,000

This exponential evolution is re-signifying

That is why scholars point out that we are

Why do we suffer so much with anxiety

Our brain has an "outdated" firmware

A hacker is the guy who knows and

The term was popularized from the

Brain hacking, in this case, theoretically, is

Having said that, due to this Outdated

These are things that I try to take into my

What is the meaning of life? What is the

It is with these two basic "guidelines" that

Your brain does not care about your

And it's your damn brain. Instead of trying

We've never had so many people in the

The point is that not everybody will always

As Darwin already said, survival is for the

In other words, there are a number of

As the stoic Seneca would say, "fire is the

With robots more and more present,

The concept of Universal Basic Income is

Despite the changes we are facing and we

For example, sometimes your toxic boss

The brain, through its synapses, only

If you think that a higher entity is looking

In certain situations, as much as you

For example, in times of depression, it

Western culture, especially the

Year after year, we are seeing an increase

However, with longevity there are

Philosophy reflects our existence.

Enter the neurotransmitters.

The word "music" comes from the Greek,

Aside from the religious concepts of

With the music, one sings loves, pains,

The neurotransmitters have the role of

How so? The role of these guys is to ensure that

So it's almost like a sound equalizer.