The Minimalist Biohacker — 3 Steps to Peak Energy
A 3-page field guide that cuts biohacking down to the three inputs that actually move daily energy: sleep, food, and attention. No supplements to buy, no 12-step morning routine — just a protocol you can run for seven days and judge for yourself.
What's inside
01 — Sleep deeper
Anchor your wake time, prime the first hour with outdoor light and easy movement, and descend properly: caffeine early, screens off 30 minutes before bed, room cool.
02 — Fuel steadier
No perfect diet and no heroic restriction. Build most meals from four recognizable anchors — protein, plants, smart carbs, healthy fats — and add one protein and one plant before changing anything else.
03 — Focus longer
An honest look at the "dopamine detox": it doesn't reset your receptors, but reducing cue-driven stimulation does give you back the choice. Audit your two worst loops, add friction, replace the gap. Includes a 24-hour attention reset for morning, workday, and evening.
How to use it
Read in about five minutes. Run for seven days. Rate your energy 1–10 at 10 a.m. and 3 p.m., then keep only the habits that improve the trend.
Format
Instant digital download — PDF, 3 pages, readable on phone, tablet, or desktop. Nothing ships.
Sources include CDC guidance on sleep, WHO healthy diet guidance, and Harvard Health on dopamine fasting. Educational information only, not medical advice. Persistent fatigue, sleep problems, disordered eating, or symptoms affecting daily life warrant assessment by a qualified health professional.