Top Biohacks to Score 260+ on USMLE
Summary
TLDRThis 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
📚 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.
🥗 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.
🏋️♂️ 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.
Mindmap
Keywords
💡Strategies
💡State of Mind
💡Self-Care
💡Bio Hack
💡Macronutrients
💡Blood Sugar
💡Protein Bars
💡White Noise Machine
💡Caffeine
💡Oatmeal
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
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