Top Biohacks to Score 260+ on USMLE

Summary

This script offers comprehensive strategies for acing exams, emphasizing the importance of mental and physical preparation over rote memorization. It advises waking up early, exercising, and maintaining a healthy diet to ensure a good night's sleep before the exam. On test day, it recommends a strategic diet of protein bars and water to sustain energy, and advises against heavy meals to prevent blood sugar crashes. The speaker also provides tips for the morning of the exam, including a nutritious breakfast, moderate caffeine intake, and arriving early to the testing center to acclimate and stretch. The script concludes with advice on post-exam behavior, discouraging the search for answers and advocating self-assurance in one's performance.

Takeaways

• 😌 **Mindset Over Memorization**: Having a good mindset and self-care are as crucial as memorizing information for exam success.
• 🌞 **Early Morning Exercise**: Waking up early and exercising the day before the exam can help ensure a good night's sleep.
• 💤 **Sleep Quality**: Aim for 8-9 hours of sleep before the exam to be well-rested and mentally prepared.
• 🍽️ **Proper Nutrition**: Pack a drawstring bag with water and protein bars for test day to maintain steady energy levels.
• ☕ **Moderate Caffeine**: Consume half a cup of coffee on test day to avoid overloading on caffeine and to stay alert.
• 🥚 **Optimal Breakfast**: Have a breakfast of oatmeal and eggs to provide a slow release of complex carbs and essential nutrients for the brain.
• 🏋️‍♂️ **Physical Activity**: Engage in physical activity the day before the exam to improve sleep quality and reduce exam-day anxiety.
• 📚 **Tutorial Time Utilization**: Use the tutorial time at the test center to write down essential biostats equations for quick reference.
• 🚫 **Avoid Post-Exam Stress**: Do not look up answers or discuss questions after the test to prevent unnecessary stress while waiting for results.
• 🧘‍♂️ **Maintain Good Posture**: Practice good posture and stretching to reduce tension and improve mental performance during the exam.

Q & A

What is the recommended time to wake up the day before the exam according to the transcript?

The recommended time to wake up the day before the exam is 5:00 a.m.

Why is it suggested to engage in physical activity the day before the exam?

Engaging in physical activity the day before the exam is suggested to ensure a good night's sleep and to avoid trouble sleeping due to pre-exam anxiety.

What is the recommended duration of sleep the night before the exam?

It is recommended to sleep between eight and nine hours the night before the exam.

What two items should be packed in a small bag for test day according to the transcript?

The two items that should be packed in a small bag for test day are water and protein bars.

Why should protein bars be low in carbohydrates and high in fat and protein?

Protein bars should be low in carbohydrates and high in fat and protein to optimize brain fueling with macronutrients and prevent a blood sugar crash during the exam.

What is the suggested breakfast on the day of the exam?

The suggested breakfast on the day of the exam is oatmeal and eggs, paired with half a cup of black caffeinated coffee.

Why is it advised to drink only half a cup of coffee on the exam day?

Drinking only half a cup of coffee is advised to avoid overloading with caffeine, which could lead to anxiety, jitters, and frequent urination during the exam.

What should one do upon arriving at the testing center before the exam starts?

Upon arriving at the testing center, one should stretch and maintain good posture to reduce tension and enhance confidence and performance.

How should the tutorial time at the beginning of the exam be utilized?

The tutorial time at the beginning of the exam should be used to write down biostats equations on the provided whiteboard or paper to save time during the actual test.

Why is it important to use all the breaks offered during the exam?

Using all the breaks is important to prevent burnout, maintain energy levels, and keep the mind sharp throughout the exam.

What should one avoid doing immediately after finishing the exam?

One should avoid looking up answers or discussing specific questions with others immediately after finishing the exam to prevent unnecessary stress and maintain confidence in their performance.