DISCLAIMER:

This eBook is for general informational purposes only. The

author is not a medical professional and nothing in this
publication constitutes medical advice. Any exercise
program, including the exercise routines outlined in this
publication, may result in injury. To reduce the risk of injury,
consult your doctor before beginning any exercise program.
The materials presented in this publication in no way
substitute the medical advice of a licensed physician. The
reader should always consult with their doctor in any matters
relating to his/her health. Any exercise program or
supplement regime contains inherent risks of physical injury
or death. Seek medical advice from your personal physician
prior to beginning any of the exercises or taking any of the
supplements in this book.
Welcome!

My name is John Vi, and after years of making money online

and working as an aerospace engineer, I decided to make
this guide to help you optimize your life to achieve peak
performance and make so much money that you don’t know
what to do with it.

In this guide you will find everything you need to know to

optimize your:

• Exercise (hacks to optimize it + my own routine)

• Sleep
• Brain
• Diet
• Smart drugs, nootropics and supplementation

Do not skip any part, because all of them interact with each
other.

The better your exercise is, the better your sleep will be.

The better your sleep is, the better your brain will work.

The better your brain works, the easier it will be to follow your
diet.

You get the point.

Let’s start optimizing!

Exercise is one of the most important things to keep a healthy
body and mind. It has a huge list of benefits, but before I give
you that, I want you to answer this question:

Would you rather be rich and fat, or rich and jacked?

Anyway… here are the most relevant benefits of regular

exercise:

1. Improved Mood: Exercise triggers the release of

endorphins, boosting mood and reducing feelings of
stress, anxiety, and depression.
2. Enhanced Physical Health: Regular exercise strengthens
muscles and bones, improves cardiovascular health, and
lowers the risk of chronic diseases like heart disease and
diabetes.
3. Weight Management: It helps in controlling weight by
burning calories and boosting metabolism, aiding in
weight loss or maintenance.
4. Better Sleep: Regular physical activity can improve sleep
quality and duration, leading to more restful nights.
5. Increased Energy Levels: Exercise boosts energy levels by
improving blood flow and enhancing endurance, reducing
fatigue in daily activities.
6. Improved Brain Function: It enhances cognitive function,
memory, and concentration, promoting better brain health
and reducing the risk of cognitive decline.
7. Stress Relief: Exercise acts as a natural stress reliever by
reducing cortisol levels and promoting relaxation.
8. Boosted Immune System: Regular physical activity can
strengthen the immune system, reducing the risk of illness
and enhancing overall health.
9. Increased Longevity: Studies have found that regular
exercise is associated with a longer lifespan, promoting
overall health and vitality as you age.

Now that you understand why exercise is key, you’re probably

wondering what type of exercise is best, right? Well,
unfortunately, there is not one answer that fits everybody. The
good thing is that no matter what type you choose, it will
provide the previous benefits (great!), the only difference is
how much it will influence the way you look.

• If you want to look as good as you can look → gym

• If you only want the previous benefit and look decent (not
fat and with some muscle) → whatever you enjoy the most
(running, boxing, cycling, swimming, etc.)

Of course, you can combine all of them. Just keep in mind that
the more you combine, the less progress you will make in
each one individually.
Now, there is a problem with exercise that most people ignore:
it takes energy.

It takes energy to do the exercise, but it also takes energy to

recover from the exercise.

For most people, intense exercise more than 3 times per

week will start to have detrimental effects on productivity
and brain performance.

That’s why we have to make another choice: how important

is exercise for you?

Unless getting great results from the exercise “fast” is your

priority right now, I would stick to 3-4 times per week. Of
course, you can try training more and see how you respond,
but for me and all the people I have worked with, 3 days of
intense exercise is the sweet spot to get results without being
detrimental to your productivity and brain performance.

If going to the gym is your training of choice, you’re lucky

because I will share with you the exact training routine that I
have been following for the past 2 years at the end of this
section.

But before you start training and becoming a gains machine,

let’s talk about timing: what is the best time to exercise?

Fortunately, if you want to optimize your brain performance

and productivity, there is only one answer to this question. You
should train in the afternoon.
You should complete all the cognitively demanding tasks
before you train. That way you can train freely, go crazy hard
and then enjoy how tired you will be. Because if you train hard
(you should!), you will be tired afterwards and your brain
won’t be able to work at its best.

• If you train first thing in the morning, you will carry the
decrease in brain performance for the rest of the day.
• If you train in the late afternoon, you will carry the decrease
in brain performance while you have dinner and go to
sleep.

BUT there is something you need to keep in mind if you’re

going to train in the afternoon: you should finish training at
least 2 hours before you go to sleep.

Otherwise, your brain will be too stimulated to sleep properly,

even if your body feels completely destroyed.

Here’s the routine that you have been patiently waiting for (I
know you skipped the previous parts to check it out). Buckle
up and enjoy the gains.
MONDAY – Chest

Cable fly OR Pec deck fly → 2 warm up sets + 3 working sets

of 12-16 reps (5 second stretch on the last rep of every set)

Incline Barbell Press OR Incline Dumbbell Press → 2 warm up

sets + 3 working sets of 6-8 reps (barbell) or 8-12 (dumbbell)

Incline Machine Press → 1 warm up set + 2 working sets of 8-12

Note: Basic but effective. No need to do 20 sets if you train

with enough intensity.

WEDNESDAY - Back

Single-arm Pulldown Machine OR Single-arm Pulldown Cable

(focus on the lats) → 2 warm up sets + 1 working set of 16 reps

Overhand Grip Machine Row OR Barbell Row (focus on the

upper back) → 1 warm up set + 1 working set of 8-10 reps

Single-arm Machine Row OR Single-arm Dumbbell Row

(focus on the middle of the back) → 1 warm up set + 1 working
set of 8-10 reps

Underhand Pulldown (focus on the lower lat) → 1 warm up set

+ 1 working set of 12-16 reps

Note: I train with extreme intensity, going to failure in ALL

working sets, that’s why the volume is so low. If you don’t want
to do that / are not able to do it YET, you can add one more
set per exercise.
FRIDAY - Arms & Shoulders

Overhead Cable Triceps Extension OR Overhead Dumbbell

Triceps Extension → 3 warm up sets + 3 working sets of 10-16
reps

Alternating Dumbbell Curls (sit on a bench for maximum

stability) → 2 warm up sets + 3 working sets of 8-10 reps (each
arm!)

Triceps Pushdown (single-arm or both arms at the same

time) → 1 warm up set + 3 working sets of 10-12 reps

Alternating Hammer Curls (sit on a bench for maximum

stability) → 0 warm up sets + 2 working sets of 8-10 reps (each
arm!)

Barbell Curls (straight barbell preferably, but feel free to use

an ez-bar) → 0 warm up sets + 2 working sets of 8-10 reps

Cable Crucifix Lateral Raises OR Dumbbell Lateral Raises

(standing or on a bench) → 1 warm up set + 5 sets of 12-16
reps
SATURDAY - Legs

Seated Leg Curls OR Lying Leg Curls → 3 warm up sets + 3

working sets of 12-16 reps

Seated Leg Extensions (one leg at a time works best for me)
→ 3 warm up sets + 4 working sets of 10-12 reps

Leg Press OR Bulgarian Split Squats (most painful exercise

ever) → 2 warm up sets + 3 working sets of 8-10 reps

Note: it’s extremely easy for me to grow my legs, so I train

them once every two weeks. If you want more legs gains, train
them every week.

I have been following different versions of this routine for the

past 2 years and it has worked great for me. Of course, feel
free to make any modifications if you want or if you don’t have
the equipment required.

Let’s get those gains!

If you could take one pill that will increase your testosterone,
improve your focus and mood, increase your willpower, help
you build more muscle, make you look better and help you
make more money, would you take it?

I think the answer is clear.

Well, sleep is that pill.

And the best thing is that it’s 100% free and you have to sleep
anyway, so let’s do it as good as we can to get those amazing
benefits.

Before I tell you the secrets to optimising your sleep, let me

address something. A lot of people, especially aspiring
entrepreneurs, hustlers and extremely ambitious people fall
into the trap of believing that sleeping is a waste of time (and
money).

“If I sleep only 5 hours, I have 3 more

hours every day to make more money
than my competition.”

“I function perfectly on just 4 hours of

sleep. I just need to pop 2 adderall
and 1 monster white.”

“I do polyphasic sleeping, take

1000mg of caffeine and I’m healthy.”

Note: more on adderall and other “smart drugs”/nootropics

later.
Besides all the clear problems associated with the abuse of
stimulants, lack of sleep will drastically decrease your
productivity and the quality of your work. Yes, you may have
a couple of extra hours, but your performance will decrease
so drastically that your overall work output will end up being
lower.

Get rid of the belief that sleeping less is a hack to get ahead,
because it’s completely bs.

With that out of the way, let’s look at how you can get the most
out your 7-9 hours of sleep.

Room

• Make it as dark as you can. Ideally, your room should be

pitch black while you sleep.
• Make it colder. You don’t need to freeze yourself, but your
room should be cold enough to lower your body
temperature and allow you to sleep comfortably with a
blanket on.

Routine

• Stop consuming caffeine at least 8 hours before bed.

• Stop working at least 2 hours before bed.
• Stop eating at least 1.5 hours before bed. You shouldn’t be
hungry when you get in bed, but you shouldn’t be
extremely full either.
• Stop consuming stimulating content (Reels, TikTok,
Youtube shorts, etc.) at least 1 hour before bed.
• Turn all bright lights off and leave only the smallest light
you have (ideally a warm light) at least 1 hour before bed.
• Go to bed at the same time every day.
• Wake up at the same time every day. If you went to bed
later than you should, you should still wake up at the same
time.

Common problems

• If you frequently wake up in the middle of the night to pee,

take one teaspoon of salt before going to bed. This will help
you hold on to a bit more water instead of waking up to pee
it.
• If you frequently wake up in the middle of the night
because of random noises, start listening to white noise
while you sleep. That way your brain will get used to it and
won’t be so disturbed by other noises.
• If you have trouble falling asleep, try increasing the times
that I gave you in the “Routine” section. You can also try
listening to a chill podcast (set up the timer in Spotify to 10-
15 minutes).

If you implement all the previous points, you will feel amazing
every morning, even if you only sleep 7 hours.
In this section, I will detail the ideal diet to achieve peak
performance, productivity and make as much money as
possible. But you should keep in mind that this diet is not
optimized to build muscle or to burn fat, even though it will
still achieve both things if you eat above your maintenance
calories or below them, respectively.

The key element of this diet is intermittent fasting.

Fasting will maintain your energy levels high and constant,

give you unmatched mental clarity and focus, and help you
burn fat.

So how do you do it? It’s really simple. You wake up and you
don’t eat until 1-3pm. This should give you more than enough
time to complete the most important tasks of the day with
insane focus.

If you’re used to eating breakfast, it will be hard during the first

days. But it won’t take you more than a week to get
completely used to it.

I know you’re going to ask, so here are the things that you can
consume during your fast:

• Water
• Sparkling water (great to keep you full during the first days)
• Coffee & tea (no cream, no milk and no sugar)
• Sugar free energy drinks
• Sugar free carbonated drinks
• Any other kind of sugar free drink
Note: a lot of “fasting experts/enthusiasts” will tell you that
you can only consume water and coffee if you want to
maintain your fast. That’s probably true when it comes to
autophagy, but when it comes to productivity and brain
performance it doesn’t make any difference.

Now, the second key of the diet is: low carbs, high protein,
mid-high fat.

In simpler terms: eat more meat, eggs and vegetables

instead of rice, pasta and bread.

We are not eliminating carbs, but we are lowering them and

consuming them pre and post workout.

Taking everything into consideration, this is how the diet may

look like:

01:00pm Lunch: 300gr ground beef + 3 eggs + some spinach

04:00pm Pre-workout meal: 1 protein shake + 1 orange + 2

slices of bread + 200gr chicken/lean meat

07:00pm Post-workout meal: 300gr ground beef / 300gr

steak + 75-100gr rice/pasta + vegetables

The amounts are what I typically consume right now to slowly

burn fat, but feel free to modify them accordingly to your
specific caloric needs. You can track your macros using
MyFitnessPal or any similar app.

Note: you can even use ChatGPT to help you customize your
diet (take its information with a grain of salt though).
In this section, we will take a look at everything you can do to
optimize your brain performance in terms of behavioral
changes (free!).

But before I give you the keys to unlock the true power of your
brain, I need to explain to you a couple of things about
dopamine.

Dopamine is a molecule responsible for multiple things

including desire and motivation, and it’s what we will be
targeting in this section.

Essentially, when an activity produces a high level of

dopamine, we feel motivated to do it. But is not as simple as
it may seem. Thanks to relatively new research, we now
understand that what is important is the relative dopamine
increase over our baseline level (the amount of dopamine
that you have during the day without doing anything to
increase it).

Since our brains are extremely smart, they compare the

dopamine increases of all the options that we have in front of
us to determine which one is “better” - studying, reading,
playing video games, scrolling on TikTok, watching a YouTube
video, beating your meat, staring at the ceiling, not do
anything, etc.

The problem is that all the “good” things that will help you
improve your life and make progress are not really that
dopamine inducing. That’s why your brain would rather
watch girls dancing on TikTok than read a book on stoicism.

What can we do to solve this problem?

Fortunately, every morning we get a fresh start.

When we wake up, our brain is at baseline (or slightly below

it) and there are no recent peaks in dopamine - I assume you
don’t watch porn, scroll on social media or play video games
in your sleep.

Because of this, any slight increase in dopamine will feel

amazing (even reading!).

However, if you start the day with something highly

stimulating (e.g.: girls dancing on TikTok), now your brain has
something to compare everything else to. Do you think
working, reading, meditating, etc. stand a chance against
that? They don’t. That’s why you don’t feel motivated to do
them after you have fried your brain with highly stimulating
activities.

Here's how we exploit this: do not do any extremely

stimulating things until you finish all the most important
tasks for the day - intermittent-stimuli-fasting.
That means:

• No porn
• No phone
• No TikTok
• No YouTube
• No Instagram
• No junk food
• No video games
• No sugary drinks

Basically, nothing that feels really really good.

If you implement this basic change here is what will happen:

it will be way easier to work, your focus will be way better,
you will get less distracted and you will enjoy work way
more.

If you’re wondering how implementing this actually looks like,

this is my morning routine:

05:00 am - Wake up, brush my teeth, shower, pee, etc.

05:30 am - Start working

07:00 am - 5 min break to make coffee

07:05 am - Keep working

08:15 am - Go to the office + check my phone for the first time

As you can see, the key here is that I basically don’t do

anything between waking up and starting to work.

This is a representation of how your dopamine levels will look

by doing this:
If you really want to optimize your motivation and brain
function, you can remove all highly stimulating things from
your life completely. This would be the next step and I can tell
you from experience that it works amazing. However, it can be
pretty challenging to maintain, so I recommend you start with
intermittent-stimuli-fasting as I described it before.
Every time I speak with someone about performance
optimization, they always ask me about supplementation,
smart drugs, nootropics, etc. So, I decided to include a section
covering everything here.

Note: you should do your own research. I’m not telling you
what you should take, or you shouldn’t take. Be a grown up
and make your own decisions.

Let’s go from most powerful to least powerful:

Adderall
I’m sure you have heard about this multiple times. People
saying how it’s the limitless pill, how it makes you smarter,
more productive and allows you to work for 20 hours per day.

Well, I’m sorry to break your dreams but that’s not true (at
least not 100%).

Benefits:

It really helps you focus, memory and learning, increases your

motivation and makes you feel like a working machine.

Negatives:

From my experience, as well as being the most powerful drug

I have ever tried, it’s also the most addictive one. And there
are two reasons for it: it increases your dopamine, which feels
really nice, but also makes you develop a tolerance to it over
time; and it destroys your sleep, so the next day you are
extremely likely to want to take it again to compensate for the
lack of sleep.

Applications:

In my opinion, this is a drug that should be taken sporadically

when you need to perform at your absolute best. When you
take it, you’re increasing your performance for that day in
exchange for decreasing your performance for the next.

For example, when you have a really important business

meeting, when you have to present your bachelor’s/master’s
thesis, or when something goes extremely wrong in your
business and you have to fix it as fast as possible.

You shouldn’t rely on it to do every day-to-day tasks, because

you will end up developing a tolerance, becoming addicted
and with terrible sleep.

Dosage: 5mg to 15mg. Follow the prescription!

Modafinil
A lot of people think of modafinil as the younger brother of
adderall, but that they are designed for completely different
things.

Benefits:

Modafinil is designed to prevent people from falling asleep

(treat narcolepsy). So it will 100% make you feel more awake.
Now, that’s not the only thing it does. Modafinil can increase
your focus, improve your memory and mood and help you
work for longer periods of time.

Negatives:

It has a really long half-life (the effect lasts a lot) so it will

make it harder to fall asleep and the quality of your sleep will
decrease a lot.

Another negative that I have experienced is that it makes me

extremely irritable at the end of the day, to the point where
everything annoys me. This can be a pretty big problem if you
live with your girlfriend/boyfriend.

Fortunately, modafinil is not as addictive as adderall, but you

still need to be careful. Especially because of its effects on
increasing your mood and how much it can destroy your
sleep. Don’t take it multiple days in a row!

Applications:

From my experience, modafinil is great for doing repetitive,

boring tasks, reading, editing videos and speaking - English is
my third language and modafinil makes a huge difference in
my verbal fluency.

However, it shouldn’t be taken more than 2-3 times per week,

and never on consecutive days.

Dosage: 50-100mg, do not take the full 200mg unless you

want to feel terrible and not sleep for 2 days.
Caffeine
The most consumed drug ever. Caffeine is extremely powerful
when used wisely. I’m sure you already know the benefits so I
will limit to giving you a couple of hacks to make it even more
powerful.

• Wait for 1 hour after you wake up to start taking caffeine →

this will prevent the “afternoon crash”
• Take it while fasting → it makes it way more powerful
• Stop consuming it at least 8 hours before bed → better
sleep = you will feel your coffee more the next day
• Take breaks every now and then → go 1-2 weeks without
caffeine to reduce your tolerance
• Combine it with L-Theanine → it will make it feel smoother

L-Tyrosine
Arguably the best supplement to increase your production of
dopamine. It will make you have more energy, increase your
focus and motivation, and even improve your workouts at the
gym.

Here are some tips:

• Start with 500mg and see how you feel (I have never taken
more than 1000mg, no need to overdo it)
• Do not combine it with adderall or modafinil!
• Take it first thing in the morning
• If you take two dosages, stop at least 8 hours before bed
“Normal” supplements
I usually take all the following supplements to make sure that
I’m not deficient in any of them and to optimize my health.
However, if you are not deficient, taking them won’t make a
significant difference.

• Zinc - 50 mg
• Fish oil - 5000 mg
• Vit D3 - 8000 IU
• Alpha GPC - 300 mg
• Vit K2 - 100 mcg
• General multivitamin
Congratulations!

You have completed the guide and now you’re ready to

optimize all aspects of your life to make more money, be
happier, have more free time and create your dream life.

If you have any questions for me or just want to reach out and
say hi, please don’t hesitate to contact me on my Instagram,
I love hearing success stories from my readers. If you are
struggling with some concepts and need more pointers then
please message me, I’m more than happy to help out.

Instagram - www.Instagram.com/thejohnvi

Thanks for reading, now go out there to optimize your life and
achieve all your dreams. You got this.

John Vi