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.

Outlines

00:00

📚 Preparing for Exam Day: Strategies and Self-Care

The speaker emphasizes the importance of having the right strategies and mindset for exam success, not just memorizing information. They suggest waking up early and exercising the day before the exam to ensure good sleep. The use of a white noise machine is recommended for a restful night's sleep. On exam day, they advise waking up early, having a healthy breakfast, and drinking half a cup of coffee to avoid caffeine overload. The speaker also discusses the importance of packing a drawstring bag with water and protein bars for test day to optimize brain fueling with the right macronutrients, and avoiding sugary drinks that can lead to energy crashes.

05:01

🥗 Optimal Breakfast and Test Center Etiquette

The speaker recommends oatmeal and eggs as the optimal breakfast for exam day due to their complex carbohydrates and protein content, which provide sustained energy for the brain. They also advise pairing this with half a cup of black coffee for a caffeine boost without overload. The speaker then details the importance of arriving early at the test center, stretching to maintain good posture and confidence, and using the tutorial time to write down necessary biostatistics equations on the provided whiteboard for quick reference during the exam.

10:02

🏋️‍♂️ Utilizing Breaks and Post-Exam Advice

The speaker advises taking full advantage of breaks during the exam to prevent burnout, recommending stretching, hydrating, and snacking on protein bars. They stress the importance of maintaining good posture and not sitting continuously at the test station. After the exam, the speaker advises against looking up answers or discussing the test with others, suggesting instead to be proud of one's efforts and the strategies used to prepare for the exam.

Keywords

💡Strategies

In the context of the video, 'strategies' refers to the various methods and techniques one can employ to optimize performance on a test day. The video emphasizes that alongside studying, having the right strategies is crucial for success. Examples from the script include waking up early, exercising, and proper nutrition to ensure a clear mind and body readiness for the exam.

💡State of Mind

The 'state of mind' is mentioned as an essential factor that can significantly impact exam performance. It refers to the mental and emotional condition of a test-taker, which should be calm and focused. The video suggests that maintaining a positive and relaxed state of mind is as important as the knowledge itself, highlighting the need for good sleep and self-care.

💡Self-Care

Self-care in the video is about taking care of one's physical and mental well-being, especially in the lead-up to an exam. It includes activities like exercising, eating healthily, and ensuring adequate sleep. The video underscores the importance of self-care as a means to achieve peak performance, suggesting waking up early and engaging in physical activity the day before the exam.

💡Bio Hack

A 'bio hack' in this context refers to the use of lifestyle modifications and dietary changes to enhance cognitive function and overall performance. The video discusses bio hacking as a means to achieve optimal brain function on test day, such as through proper nutrition and sleep, which are portrayed as hacks to improve biochemistry for better exam results.

💡Macronutrients

Macronutrients are the large molecules the body needs in large amounts for energy and growth, including carbohydrates, proteins, and fats. The video explains the importance of macronutrient balance, particularly on test day, to maintain steady energy levels and prevent cognitive crashes. It advises against high-carb, low-fat meals and instead promotes low-carb, high-fat, high-protein snacks.

💡Blood Sugar

Blood sugar, or glucose levels, are a key focus in the video as they directly affect energy and focus. The video warns against spikes and subsequent crashes in blood sugar levels, which can impair cognitive function. It advises against consuming high-sugar foods or drinks on test day to prevent these fluctuations.

💡Protein Bars

Protein bars are recommended in the video as an ideal snack for test day due to their low-carb, high-fat, and high-protein content. They are suggested as a way to maintain steady energy levels without causing a blood sugar crash. The video instructs to pack protein bars for breaks to prevent the need for a heavy meal and to sustain cognitive performance.

💡White Noise Machine

A 'white noise machine' is a device that produces constant, soothing sounds to help mask other noises and aid in sleep. The video recommends using one to habituate to the environment and ensure a good night's sleep before the exam, which is crucial for maintaining a clear and focused state of mind during the test.

💡Caffeine

Caffeine is a stimulant that can temporarily ward off drowsiness and increase alertness. The video advises consuming a moderate amount of caffeine, specifically half a cup of coffee, on test day to enhance focus without causing jitters or the need for frequent bathroom breaks.

💡Oatmeal

Oatmeal is highlighted as an ideal breakfast choice for test day due to its complex carbohydrates, which release energy slowly and provide sustained brain function. The video suggests pairing oatmeal with eggs, a source of protein and fat, to further slow the metabolism of carbohydrates and maintain steady energy levels throughout the exam.

Highlights

Studying extensively does not guarantee success without the right strategies and mindset.

The importance of having a good night's sleep the night before the exam.

Waking up early and exercising the day before the exam can aid in better sleep.

Using a white noise machine can help habituate to the environment for better sleep.

Recommendation of 8-9 hours of sleep the night before the exam.

Packing a drawstring bag with water and protein bars for test day.

Optimizing brain fuel with low-carb, high-fat, and high-protein snacks.

Avoiding a large meal during breaks to prevent blood sugar spikes and crashes.

Drinking half a cup of coffee on test day for a moderate caffeine boost.

Having a breakfast of oatmeal and eggs for sustained energy.

Arriving at the testing center at least 30 minutes early to account for unforeseen delays.

Stretching and maintaining good posture in the waiting area to reduce tension.

Writing down biostats equations during the test tutorial for quick reference.

Using all breaks during the exam to prevent burnout and maintain focus.

Avoiding looking up answers or discussing the test after completion to prevent anxiety.

Transcripts

guys listen to me you can study your ass

off

for up to three months know every piece

of information in first aid you world

pathoma sketchy blah blah blah blah

doesn't mean if you don't have the

right strategies the right state of mind

and the right self-care leading up to at

going into your exam

the exam itself is just as big a hurdle

that you need to get over

as memorizing all of the information

that's tested on the exam

because of that i'm going to share a

video

right now with all of my strategies for

scoring

really high this video is going to focus

on things that you can do

to sort of bio hack yourself into

performing your best

on test day so let's get right into this

the day before the exam so literally one

day before your exam

you have to do two things to get

yourself

in the right position to take your test

the next day the first thing you have to

do

is wake up really early and i really i

do suggest waking up at 5 00 a.m

you want to get your ass up out of bed

the day before

and exercise that day i don't care if

you go for a jog

if you lift weights it doesn't matter

but you need to engage yourself in

physical activity

after having woken up around 5 00 a.m

that morning now the reason that you do

this is because you don't want to have

trouble sleeping

that night and what everybody

unanimously reports is that they have

trouble sleeping the night before their

exam

but if you woke up at five in the

morning and you exercised

the day before and you ate relatively

healthy and took care of yourself that

day before

you will have no problem sleeping that

night okay i also recommend that you

check out something like a white noise

machine on amazon

because if you use that the night before

you'll habituate to your environment and

you won't have any excuses for not

having gotten a really good night's

sleep

now i don't know how much time you need

to sleep but i would recommend between

eight and nine hours the night before

but the day before wake up at 5am get

some exercise

hopefully you have some type of white

noise machine in your bedroom that can

help you

get some restful sleep the night before

sleep about eight or nine hours

and you're good to go now let's talk

about the night before so before you go

to bed

you have to do a couple things you need

to pack your your food

for test day so what i recommend is that

you buy a drawstring bag or some type of

small bag it can be anything

and in that bag you need two things

two very crucial things that you will

use during all of your breaks on test

day

you need water and you need protein bars

and ideally the protein bars need to be

um relatively low carb relatively

high fat and protein okay the reason and

we'll get into this that you do this is

because we need to optimize how the

brain is being fueled

with which macronutrients water is the

only thing that you can drink on test

day don't drink

energy drinks don't drink soda don't

drink juice nothing that has sugar or

caffeine during the day

the protein bars let's talk about why

you're gonna eat protein bars so

every single time you have a break on

your test day i want you to go to your

locker and nibble on a protein bar okay

you're not gonna eat a big lunch you're

a fool if you pack a big lunch and you

eat

a giant meal during your break on test

day and the reason this is is because

after you eat

your blood sugar will spike and this is

a graph of what happens to blood sugar

in red this is what we don't want to

happen so when you eat a high carb low

fat meal or any large meal for that

matter

your blood sugar will creep up creep up

creep up go out of its normal

physiologic range

and then your pancreas will take over

and secrete insulin and then when that

happens you'll see that downward slope

and it's during this downward slope

shown there with the red arrow that we

feel what's called the crash so

anybody who's gone to a fast food

restaurant or eaten a candy bar knows

what this feels like

you crash after you have a big meal

especially one

with a high simple sugar to fat ratio

and this is what we want to avoid on

test day

so because of this do not eat a big

lunch it's better to space out

your snacking with small snacks such as

protein bars and that's what that

you see there with that green line

that's what we can achieve with a low

carb

high fat high protein snack eaten every

couple hours and that's exactly what we

want to do on test day

to feed our brain the proper

macronutrients and prevent a crash

so it's very important that you

understand this as future physicians you

should have a working understanding of

how

sugar and insulin is processed in the

body and if there's too much sugar

that ultimately gets metabolized by

insulin the brain is not going to feel

at its best now let's talk about the

morning of so you wake up and it's test

day you're feeling a little jittery

that's going to be normal

how do you start the day well i'm sorry

if you don't eat breakfast guys but you

have to eat breakfast this day and you

have to drink a little bit of coffee so

the what we want to do on test day is

drink

one half cup of coffee okay here's why

if you drink a full cup of coffee you're

going to overload yourself with caffeine

you're going to feel anxious you're

going to feel jittery and you're going

to have to piss like a racehorse during

your exam and i don't want that to

happen to you

if you don't drink any coffee you're

going to feel tired you're going to feel

mopey and you're not going to

have your brain functioning optimally so

you're going to drink one half cup

that's the perfect amount

to not have to pee and to get a little

bit of caffeine in your system

okay so you start your day with one half

cup of coffee after you drink the one

half cup of coffee you got to have

breakfast

and if you don't eat breakfast make an

exception this day because you have to

feed your brain this is a long

test guys it's a marathon not a sprint

and if you don't start the day with some

energy

in your brain you're not going to have

the cognitive ability to take this test

so what breakfast should you eat

the answer is oatmeal and eggs okay

oatmeal is a complex carb while it has a

lot of carbs in it they are metabolized

very slowly they slowly release complex

carbs to the brain

and they allow the brain to function

optimally putting a little bit of

protein and fat in your diet with the

eggs

helps slow down that metabolism even

further because in the

in the presence of protein and fat carbs

get broken down even slower so the fact

that we've already got a complex carb

and we're pairing it with a high fat

high protein thing such as an egg which

is an

excellent source of nutrition for the

brain this is the optimal breakfast guy

so

one or two eggs a small bowl of oatmeal

this is the optimum breakfast you also

want to pair that with the half cup of

caffeinated regular black coffee

high complex carb or low simple carb

those are the meals that we want on test

day especially at breakfast with our

half cup of black

caffeinated coffee so at this point in

the day you've had your breakfast the

day before

you woke up early you exercised you went

to bed early you turned on your white

noise machine on amazon i don't get

anything

by mentioning that i have one in my

bedroom it's the greatest thing but

you're ready to go

you woke up you had your breakfast you

had your coffee you're feeling like

you're going to go crush this exam

what happens next now we got to go to

the testing center so you arrive at the

testing center and if you don't know

what it looks like or you've never been

in one before it kind of looks like this

there's all these cubicles they have

numbers

and at each station you have your

computer you have your little workspace

and there's two pairs of headphones one

is a noise cancelling headphone that

just goes over your ears and it's

supposed to block out noise it

may or may not do that and the other are

real headphones because you'll have some

questions on your exam where you

actually need to hear

audio so you'll see the two headphones

it can be really overwhelming if you've

never seen a test center before with the

cubicle so

get it out of your system guys this is

the testing center what do you need to

remember for about the testing center so

you're going to want to arrive at least

30 minutes early because

you never know what traffic's going to

be like you never know if you have to

uber there drive there you get in a car

accident you get a flat tire

leave early get there 30 minutes early

you can always sit in the little waiting

area

before you're taken back what i want you

to do while you're there while you're

sitting in the waiting area while you're

getting ready to go back

is you gotta stretch okay you gotta

stretch because if you feel tight if you

feel tense it's gonna

affect your mind the way that your body

is positioned in space affects the mind

and if that sounds really holistic well

it is there are studies

that show when you maintain good posture

and you have an erect

upright tone you arch your back and you

you really

exhibit confidence you feel confident

and you perform better we have ample

studies that show us that when you

maintain good posture

and when you have a confident posture

you end up performing better whether

it's work

whether it's school whether it's usmle

or complex okay

so stretch maintain good posture walk

around that testing center with your

chest

puffed out you're the boss today okay

now you're gonna go back to your desk

they're gonna you know fingerprint you

do scan you do all the stuff like you're

gonna feel like you're going through the

airport you finally sit down at your

cubicle

and you're you're sitting at the screen

and you see the test turn on

the first part of the test is the

tutorial and i think it lasts up to 15

minutes

plus or minus they may have changed that

whichever the case there's a tutorial

and you don't need to read it okay it's

stupid

it may it has nothing that you didn't

know it's like how to click and pick

answers it's the most basic in the

world

so during that tutorial you're going to

want to use that time

to write down your biostats equations so

when you walk back into the testing

center they're going to give you this

little

kind of flimsy whiteboard and a

whiteboard marker

and you're given two sheets of paper and

during your tutorial you want to use

that time to pre-populate that little

whiteboard paper with all the equations

that you might need when you get to a

biostats question because think about it

when you get to the biostats question

you don't want to waste your time

writing down an equation and solving a

problem you want to already have those

equations

on the whiteboard so that you can look

at it reference it and quickly bang out

whatever

question they ask you so during the

tutorial which i think is 15 minutes

still

write down your equations write down

true positive

false positive false negative blah blah

blah positive predictive value negative

predictive value

for how to write those equations see my

video on biostats

but this is the time during the test

where you write them down and if you put

them all on paper during the 15 minutes

which is

way more than enough time to write all

the equations down when you get to a

question where they actually

ask you a biostats question you don't

need to do anything you just

plug and chug okay the other thing that

i want you to do

is use all of your breaks so at

different points throughout the day

you're going to be offered the

opportunity to go take a short break

take every break there is no reason to

to power through and sit at your ta

and sit at your desk and go on to the

next section because you're going to

burn out if you do that

so i want you to use all your breaks and

even if you don't have to go to the

bathroom

ask for the bathroom key go to the

bathroom and pee out whatever little

tinkles you got in you okay

go to your locker if you're allowed take

a little chug of water

take a bite of a protein bar stretch

maintain good posture

use your breaks wisely guys if you sit

at your table and you do section

into section into section and you don't

take the breaks you're gonna burn out

and it's not going to be good on your

brain

it's going to impact your ability to

crush this exam

the last thing that i want to mention is

what do you do when your test is over

right

you get to the end of your test and

you're done

freedom right braveheart guys great

movie but freedom

what do you do when you leave the

testing center well i'll tell you what

you don't do you don't

look up answers right you don't look up

you don't go and google and

type in a question that you didn't know

the answer to and see if you got it

right or wrong don't bother making

yourself miserable

while you wait to get your score back do

not mess around with looking up answers

or talking to your friends about oh i

got this one right and i got this one

wrong because it doesn't matter

it's not going to change you got what

you got be proud that you murdered this

test

be proud that you use science and bio

hacks to prepare your brain

and to posture correctly because your

test is finally over