The document outlines 5 biohacks for the holiday season: 1) Get vitamin D through sunlight, supplements, or foods like fish; 2) Start the day with good fats like butter, bacon, and nuts; 3) Snack on chocolate for its antioxidants, iron, magnesium and dopamine; 4) Use spices like vanilla, ginger, cayenne pepper and cinnamon for their anti-inflammatory and mental boosting properties; 5) Catch up on sleep which improves mood and recovery. A hangover hack of taking charcoal is also suggested.

1. My Top 5 Biohacks
for the holiday season
Maximilian Gotzler
QS Berlin Christmas Event 2014

2. Maximilian Gotzler 18/12/2014
Table of Hacks
1. Sun
2. Fat
3. Chocolate
4. Spices
5. Sleep
and one great hangover hack at the end…

3. 1. Get enough Vitamin D
Vitamin D supports your immune system, your sleep, your
muscle and bone strength and is a great mood booster

4. 4
Vitamin D deficiency is tied to a bunch of
health risks
• Depression and seasonal affective disorder
• Overweight
• Bone and muscle weakness
• Low energy
• Weak immune system

5. 5
What can you do to get more Vitamin D?
• Go outside
• Take a supplement
• Eat fish
• Drink coffee with Vitamin-D-enriched oil (Flowgrade Coffee)

6. 2. Start your day with good fats
Good fats turn of sugar cravings and give you long-lasting
energy

7. 7
Fill up on butter, bacon and nuts
• Fat is a great source of energy
• It reduces sugar cravings
• Fat doesn’t make you fat
• It tastes delicious

8. 3. Snack a lot of chocolate
Chocolate is high in antioxidants, iron, magnesium and it
releases dopamine. Chocolate makes you happy!

9. 9
Why is cacao so cool?
• High in magnesium
• High in antioxidants
• Triggers euphoria
• Relaxes mind and body
• It works almost without sugar

10. 10
4. Use high quality spices
Vanilloids in vanilla, ginger and cayenne pepper fight
inflammation and increase your mental power

11. 11
Which spices are good for you?
• Vanilla
• Cayenne pepper
• Ginger
• Cinnamon (Ceylon)

12. 12
5. Catch up on sleep
Sleep improves mood, mental function, it lets your muscles
recover, helps with digestion, and it increases your
testosterone level

13. Sleep increases your Testosterone
High
Normal
Low
Risk Ranges pg/ml
> 27
8.8 - 27
< 8.8
27
8.8
2014
Free Testosterone (saliva)
April
20.8
24.8
13.9
24.5
13.0
25.2
32.3

14. Maximilian Gotzler 18/12/2014
Summary
1. Get Vitamin D
2. Eat fat
3. Snack on chocolate
4. Use high quality spices
5. Catch up on sleep
and for hangovers… TAKE CHARCOAL!

15. www.flowgrade.de
Want to learn more about biohacking?

16. Maximilian Gotzler 18/12/2014