THE ULTIMATE CHEAT SHEET

NICK URBAN
BIOHARMONIZER | PEAK PERFORMANCE COACH | RESEARCHER
TABLE OF CONTENTS
Cover
Table of Contents i
Message from Nick Urban ii
Disclaimers iii

Track Yourself
No. 1-5 1
No. 6-8 2
Bioharmonize Your
Environment
No. 1-5 3
No. 6-11 4
Bioharmonize Your Mind
No. 1-5 5
No. 6-10 6
No. 11-14 7
BioHarmonize Your Body
No. 1-5 8
No. 6-11 9
BioHarmonize Your Nutrition
No. 1-5 10
No. 6-11 11
BioHarmonize Your Stress
No. 1-5 12
No. 6-11 13
BioHarmonize Your Lifestyle
No. 1-5 14
No. 6-10 15
No. 11-15 16

End Page 17

ii
POWERFUL TOOLS &
PRACTICES TO
UPGRADE YOUR LIFE
This cheat sheet is a compilation of many of the top tools, tips, and tools
professionals use to improve their health, performance, and quality of life.

The below categories covered include:

Self-quantification
Environmental optimization
Mental health & performance
Body transformation & movement
Nutrition
Stress resilience
Key lifestyle habits

Determine which areas you should prioritize, and try one or more items in
that section.

To make your research easier, I've hyperlinked the underlined words. Click
them, and they'll take you directly to articles or relevant products. I am an
affiliate of some of the products, so I earn a tiny commission on some links
at no cost to you.

Questions, comments, or feedback?

Send me a message here.

For more, you can find all the latest articles, videos, and interviews here.

I hope that you find this guide useful,

Nick Urban

ii
 DISCLAIMERS

Medical Disclaimer
The information in this guide and my videos has not been evaluated by the Food & Drug Administration
or any other medical body. I am not a doctor and none of the following is medical advice. I do not aim to
diagnose, treat, cure or prevent any illness or disease. The information found below and my videos is for
educational purposes only and should be regarded as advice and opinions based on my experience and
research. You must consult your doctor before acting on any content in this PDF file or in my videos.

Legal Disclaimer
This disclaimer governs the use of this guide. By using this gude, you accept this disclaimer in full. I ask you to
agree to this disclaimer before you can access the guide.No part may be reproduced in any written, electronic,
recording, or photocopying without written permission of the author. All trademarks are the exclusive property of
Outliyr.com
2. Credit
This disclaimer was created using an SEQ Legal template.
3. No advice
The guide contains information about therapeutic modalities. The information is not advice, and should not be
treated as such. You must not rely on the information in the guide as an alternative to medical advice from an
appropriately qualified professional. If you have any specific questions about any matter you should consult an
appropriately qualified medical professional. If you think you may be suffering from any medical condition you
should seek immediate medical attention. You should never delay seeking medical advice, disregard medical
advice, or discontinue medical treatment because of information in this guide.
4. No representations or warranties
To the maximum extent permitted by applicable law and subject to section 6 below, we exclude all
representations, warranties, undertakings and guarantees relating to the guide. Without prejudice to the
generality of the foregoing paragraph, we do not represent, warrant, undertake or guarantee: that the information
in the guide is correct, accurate, complete or non- misleading; that the use of the guidance in the guide will lead
to any particular outcome or result;
5. Limitations and exclusions of liability
The limitations and exclusions of liability set out in this section and elsewhere in this disclaimer: are subject to
section 6 below; and govern all liabilities arising under the disclaimer or in relation to the guide, including
liabilities arising in contract, in tort (including negligence) and for breach of statutory duty. I will not be liable to
you in respect of any losses arising out of any event or events beyond my reasonable control. I will not be liable to
you in respect of any business losses, including without limitation loss of or damage to profits, income, revenue,
use, production, anticipated savings, business, contracts, commercial opportunities or goodwill. I will not be liable
to you in respect of any loss or corruption of any data, database or software. I will not be liable to you in respect
of any special, indirect or consequential loss or damage.
6. Exceptions
Nothing in this disclaimer shall: limit or exclude my liability for death or personal injury resulting from negligence;
limit or exclude my liability for fraud or fraudulent misrepresentation; limit any of my liabilities in any way that is
not permitted under applicable law; or exclude any of my liabilities that may not be excluded under applicable
law.
7. Severability
If a section of this disclaimer is determined by any court or other competent authority to be unlawful and/or
unenforceable, the other sections of this disclaimer continue in effect. If any unlawful and/or unenforceable
section would be lawful or enforceable if part of it were deleted, that part will be deemed to be deleted, and the
rest of the section will continue in effect.
8. Law and jurisdiction
This disclaimer will be governed by and construed in accordance with law in the United States of America, and
any disputes relating to this disclaimer will be subject to the exclusive jurisdiction of the courts of the United
States of America.
9. Affiliate Disclosure
Some links to various products found inside this guide contain affiliate links. If you make a purchase after clicking
a link, I may receive a commission. This commission comes at no charge to you.
10. My details
In this disclaimer, “my” means (and “I” refers to) Nick Urban and/or any future addresses, temporary or
permanent.

iii
TRACK YOURSELF

1 SELF-QUANTIFICATION
WEARABLES
Good wearables like the Oura Ring, Biostrap, and WHOOP show the impact of
lifestyle tweaks on your biology and health.

Track your progress and optimize your life.

2 DECODING GENES

Your DNA contains your potential futures. We choose our track with
epigenetics/lifestyle. Deeply understanding genetics opens the doors of
personalized medicine. Test once, have your custom insights for life.

But your data is only as good as the science. Why is why I exclusively use this
company. I've tried 9 different services and the others were mostly a waste.

3 BLOOD LABS

Vitamin, mineral, and nutrient imbalances can wreck your brain & body. They're
easy to fix, if you know which ones to focus on.

Routine blood work easily covers this and a lot more. Use a service that will tell if
you're optimal, not just "normal".

4 GLUCOSE MONITORING (CGM)

There are no universal health foods. Stable blood sugar is one major key to
health, performance, and slowing biological aging (healthspan).

CGMs monitor your blood sugar around the clock to help you spot "healthy"
choices that are actually setting you back.

5 IDENTIFYING MICROBES

Your unique microbial makeup is involved in nearly every facet of your

health. Largely determining the way you look, feel, and perform.

Quantify the contents and activity of your "second brain" can help you make
counterintuitive optimal decisions for your unique biology.

1
TRACK YOURSELF

6 SLEEP TRACKING

Sleep is when bodily systems recover, repair, and regenerate. Sleep

issues can impact virtually every facet of your life.

You can either do a clinical study study or use a wearable to quantify

your sleep quality. I prefer the latter for ease, repeatability, and cost.

7 DAILY LOGGING

Discovering the root causes of issues usually requires trend spotting.

Spotting trends usually takes time.

Log what you do and don't do. The things that you take (or don't take).
Tracking my energy levels helped me find several previously unknown
food intolerances.

8 BIOLOGICAL AGE TESTING

Some people age gracefully, and others don't. While your genetics are
set, your lifestyle determines your epigenome. You can use biological
age testing to quantify how current habits, supplements and products
improve or worsen your rate of aging.

Epigenetic methylation tests are the current state-of-the-art, but you

have other options too. Test after major lifestyle changes to gauge
impact & adapt.

2
 BIOHARMONIZE
YOUR ENVIRONMENT

1 2 3

MORNING SUNBATH SLEEP PALACE RED LIGHT THERAPY

Early morning sun gazing Engineering a low-stimulation Red is the healing spectrum of
corrects circadian rhythm, bedroom will improve your light. Bioharmonizers use red
rebalances stress hormones, recovery and sleep quality. light for everything from faster
improves mood, and helps offset injury recovery, to better sleep,
the vision degradation caused Quality sleep sets the tone for your improving complexion, and as a
by heavy laptop & phone use. day. pre-workout.

4 5

SWAPPING LIGHTBULBS BLUE-BLOCKING

LEDs & CFLs save money. But flicker, blue light, and Our ancestors never saw bright blue light at
dirty electricity all destroy your nervous system, night.
eyes, hormones, and overall health.
Just a few minutes of screen use or bad lighting
Opt for incandescent lights instead. halogen bulbs blunts sleep hormone production. Try wearing
are also good. Or offset with near infrared light. anti-blue glasses, use IrisTech software, or turn
Optimize your light today. on a dim red light at night.

3
 BIOHARMONIZE
YOUR ENVIRONMENT

6 7 8

PURE WATER EARTHING PEMF

Regulatory agencies only test for A favorite tool of Tour de France A technology pioneered by NASA,
a few out of 200+ chemicals in cyclists. Exposing bare skin to bare pulses of electromagnetism can
water. 99% of the molecules in earth relieves symptoms ranging offset stress and assist the
your body are water. from pain, to autoimmunity, injury, body's natural regeneration and
insomnia, and mood in 10-40 healing. Return to optimal
What chemicals are you made minutes. Powerful for recovery & balance with the click of a
out of? Upgrade your water now. EMF mitigation. button.

9 10 11

PRISTINE AIR DECLUTTERING PRODUCT SWITCHING

Indoor air can be 7-100X dirtier You might be fine with stuff laying Ingesting residues of toxic
than the outdoors. Wildfires and around everywhere, but your household cleaners may undo all
rampant chronic diseases show nervous system isn't. your tedious lifestyle habits.
how air impacts human health.
Disorganized spaces cause low- Choose non-toxic soaps, oils,
If you live in a city, focus on level stress that impairs your detergents, and sprays.
getting clean air. Filters can be recovery. Plus, cleanliness looks
cheap and I travel with mine good.
4
BIOHARMONIZE
YOUR MIND
1 BRAIN FITNESS

Neurofeedback is like going to the gym for your brain.

Learn to sustain peak states and quickly shift the way
you feel on command.

2 NEUROMEDITATION

BrainTap is a system that combines neuro light therapy

with specially crafted functional audio tracks to get you
the benefits of profound meditation in just 20 minutes
flat.

3 MILITARY & ATHLETE TECH

NuCalm radically shifts your state mental state for peak

performance, relaxation, or to fall asleep in record time
with potent neuromusic used by surgeons, military
officials, & Olympians.

4 NOOTROPICS

Certain supplements and ingredients enhance

brainpower while also addressing underlying issues.
Common stacks range from vitamins and minerals to
designer molecules. These make a HUGE difference.

5 MIND MOVIES

Invented by Dr. Joe Dispenza, these freely available 2-5

minute clips combine sound, video, and text to program
your subconscious.

Whenever I use these in the morning, my mood

noticeably lifts and the day flows nicely.
5
BIOHARMONIZE
YOUR MIND
6 EXOGENOUS KETONES

Ketones are high-octane brain super-fuel. While the body

naturally produces ketones from fasting, neurohackers
take ketone supplements for an added edge.

7 YEAR PLANNING

Knowing where you're heading helps your wake up with

drive & energy every morning. You can't exceed an
undefined plan. High-achievers set ambitious goals for the
year and reverse engineer the quarterly, monthly, and
weekly goals to get them there.

8 STRATEGIC NAPPING

Few things improve brainpower and energy like a quick

20-minute mid-day nap. Try either 20 or 90 minutes for
best results. Otherwise you'll wake up in a haze.

9 MICRO-DOSING

Where legal, small doses of psychedelics can improve

communication between sides of the brain (corpus
callosum). Useful to integrate deep creativity and
rationality into tasks, and can facilitate major
breakthroughs.

10 GENIUS ZONE

You may not be the world's #1 at anything, but combine

2-3 skills/passions to find your unique "zone of genius".
Living from here provides max satisfaction, energy, and
flow.

6
BIOHARMONIZE
YOUR MIND
11 GUT CARE

Damage your gut, damage your brain. Healthy gut,

healthy brain. These organs are intricately connected via
the vagus nerve information superhighway. Build optimal
gut health.

12 GRATITUDE JOURNALING

Consistently recognizing life's positivities (however

minor) is a surefire way to improve happiness and mood
long-term.

13 POWER TRANSITIONS

Between every single daily activity, we have the

opportunity to de-stress & easily rebalance our
physiology. Take a few moments to close your eyes, slow
your breathing, and focus on releasing tension. Practice
this a few times today.

14 CRANIAL ELECTRICAL STIMULATION

Discovered by the elite organization DARPA, running a

micro-current over your skin can improve brainwaves. Use
a gadget to tap into the peak performance alpha flow
state or superconnected zen monk gamma state.

7
BIOHARMONIZE
YOUR BODY
1 SLOW STRENGTH TRAINING

Finish an entire full-body strength session in 15

minutes flat... 1-2X per week.

SST builds muscle and strength without heavy

weights. It just works.

2 HIIT TRAINING

A time-efficient, high-reward fitness activity great in small

doses. Short, true Tabata style workouts are well researched
and effective.

In 4-8 minutes you get cardio along with strength. No gear

needed.

3 BFR TRAINING
Small, tourniquet-style bands can deliver the same potent
hormone & body transformation benefits of heavy strength training
with almost zero impact.

Use it to build strength, muscle, cardio endurance, injury rehab &

recover.

4 SUPER WALKING
Humans are NOT built to run long distances, but we excel at covering
a lot of ground at a slow speed.

Taking 10,000+ steps daily is the old bodybuilder's secret to optimize

brainpower, & burn fat while preserving muscle. Upgrade it with Super
Walking.

5 ELECTROMAGNETIC THERAPY
Electrical signals cause muscles to contract and relax. With enough
charge, electromagnetic muscle stimulators can improve the body.

From activating muscle fibers to improve biomechanics, to injury

rehab, to boosting recovery, to simulating an entire workout while
traveling. 8
BIOHARMONIZE
YOUR BODY
VRT
6 Variable resistance training (resistance bands) loads muscles differently than
traditional strength training. Safer, portable, and still very effective

Some users report gains 3X quicker than traditional strength training. But you
want a full system with specific features.

SPRINTING
Perhaps the single greatest exercise to build your ideal body. Sprinting, not just
7 jogging, also benefits cardio and mood. Yet sprinting results in better optimized
hormones, less unhealthy tissue destruction, and better nervous system
control.

While I am a huge fan or field sprints, other low-impact types of sprinting also
work great.

MICRO-WORKOUTS
8 Sitting may be the new smoking, but standing all day at a desk still isn't enough.
Micro-workouts are a favorite technique of elite Russian military personnel
because they build fitness without leaving you run down.

These are simple, frequent, low-level exercises that punctuate your day with
brief spurts of intense exercise (pushups, jumping jacks, etc).

MOBILITY WORK
Mobility is among the most overlooked foundation of a healthy body. Mobility is
9 flexibility but with the ability to exert max power. Top athletes and fully
optimized folks master mobility to live free of unnecessary bodily limitations
and restrictions.

Follow time-tested Ayurvedic wisdom and only stretch the areas that feel tense
and tight.

YOGA
10 A form of meditation, breath work, spirituality, balance, proprioception training,
and stretching all in one.

Yoga is the sister science of Ayurveda. It's most needed by Type A folks and
those that hate slowing down. Yoga relieves stress and helps restore the body
to homeostasis.

QIGONG
Another gentle Eastern movement practice that coordinates body posture,
11 breathing, meditation, and movement to promote health, spirituality, and
martial arts prowess. Qigong works with subtle energies to profoundly influence
biology.

Qigong rebalances hormones, neurotransmitters, and mental state. It improves

nutrient delivery and bodily oxygenation as well as improves flexibility and
fascia health. 9
BIOHARMONIZE
YOUR NUTRITION

1 FARMERS ONLY
Farmer's markets provide the absolute highest-quality, most nutrient-
dense food at outstanding prices.

Save money, support local farmers, enjoy delicious food, and feel your
best..

SPICED UP 2
Turmeric, ginger, garlic, fenugreek, black cumin, pepper, and salt all have
significant and overlooked health benefits. Not to mention, they taste
great. Before turning to supplements, get protective nutrients from herbs
& spices.

3 TIMED EATING

Reducing the time between your final meal and first meal of the day can
improve the body's repair process, boost brainpower, reduce costs,
minimize decision fatigue, and save your precious time.

24-HOUR FASTING 4
A full day of fasting helps kill rogue (senescent) cells, significantly
increases a rocket-fuel for the brain (ketones), resets appetite & hunger,
helps normalize hormones, and builds a key parameter of health called
metabolic flexibility.

5 ELIMINATION DIET

Food allergies are often obvious, but food sensitivities less so.

Reintroducing foods after a period of abstinence can help you weed

out kryptonites robbing you of energy and mental clarity. Try an
elimination diet or the less extreme rotation diet.
10
 6 FERMENTING & SPROUTING
Soaking, sprouting, and fermenting foods is an ancestral practice to
unlock nutrients within particular foods while also breaking down "anti-
nutrients". Making foods healthier and better tolerated.

From homemade sourdough, to grains, nuts, kombucha, yogurt, and

kimchi.

ADAPTOGENS 7
A unique class of natural herbs and botanicals that rebalance the body's
many systems. Safe and proven effective over thousands of years.
Adaptogens are some of the most loved and widely used supplements on
Earth.

8 EATING ORGANS
Throughout history and across species, organs were the prized meats due
to their unparalleled nutrient density and hormone optimizing effects.
Doctrine of Signatures theory states that foods benefit the body parts
they resemble.

Thus eating organs (or organ meat supplements) strengthens your

organs.

MICRO-ALGAE 9
One of nature's most powerful substances, both chlorella and spirulina are
the best superfoods for a reason. Spirulina is one of few complete proteins
and chlorella is a natural detoxifier.

You could survive on nothing but micro-algae. Tragically, these two true
superfoods have been largely forgotten.

10 BONE BROTH

Rich in connective-tissue strengthening amino acids (collagen) and

phytonutrients, bone broth is often used to strengthen the immune
system and as a general wellness tonic.

It's a great nutrient-dense and natural alternative to anti-aging

supplements like glycine and collagen peptides.

PEPTIDES 11
The latest frontier of medicine, peptides are tiny strings of amino acids.

Unlike drugs, these molecules do not force any changes. Instead they
make bioharmonous "suggestions". Users report fewer side effects than
man-made medications, and the benefits are often far more powerful. 11
 BIOHARMONIZE
YOUR STRESS

1 2 3

HRV TRAINING SOCIAL DETOXING DISCONNECTION

Identify hidden stressors and Temporarily disconnecting from Offline time, with nothing to do,
learn techniques to overcome the barrage of notifications resets has become increasingly rare.
them based upon how your dopamine & serotonin insensitivity However, downtime is the
intricate bodily reactions. Use (happiness), while freeing massive birthplace of innovative new
HRV biofeedback devices to amounts of your time for better ideas. Schedule it into your
speed up your understanding. uses. calendar.

4 5

EMOTIONAL FREEDOM TECHNIQUE CAFFEINE TOLERANCE RESET

The emotional freedom technique (EFT) teaches Adrenal insufficiency (fatigue) and burnout
your body to associate certain intentional actions result from chronic stress. Stimulants feel good
with relaxation. In intense situations consciously but perpetuate imbalance. A 10-14 day break
enacting the same cues can curtial the stress. can help restore adenosine (sleepiness)
receptors to their natural state. Do it painlessly
& finally feel your coffee/nootropics again.

12
 BIOHARMONIZE
YOUR STRESS

6 7 8

ADDRESS TRAUMA REBOUNDING GRAVITY BLANKETS

Military vet or not, everyone Bouncing on special mini Special 10-40 pound blankets
experiences micro-traumas. trampolines isn't just fun, but it engage the parasympathetic
Traumas explain why you circulates lymph. Lymph is the relaxation response. This
reflexively act in dis-serving fluid that clears cellular debris additional weight improves
ways. Working through trauma and metabolic waste. Stress & sleep, reduces stress, and fosters
on your own or with a pro can lift modern living cause stagnation & a sense of security.
a glass ceiling limiting your life. contribute to disease.

9 10 11

BOX BREATHING FIRE BREATHING GRASS VISION

Elite military personnel use 4-4 Tummo (Wim Hof) breathing The brain's visual system rapidly
breathing to quickly clear their increases your resilience to induces major stress or deep
mind & regain composure in the stress. Learning to tolerate CO2 relaxation. Instead of focusing on
most intense situations. Inhale increases athleticism, happiness, one point, "zoom out" and
for 4 counts, hold for 4 counts, and induces a feeling of calm become aware of your
exhale for 4 counts, hold for 4 invincibility. peripheries to shift gears quickly.
counts. Repeat.
13
BIOHARMONIZE
YOUR LIFESTYLE
1 COLD SHOWER

1-2 minutes spent in a cold shower sets the tone and

gives you a micro-win for the day. Plus you'll improve
your skin, and leave feeling refreshed, energetic, and
motivated.

2 ICE BATH

After you master the cold shower, cold plunges are the
next and most powerful form of cryotherapy. Short
immersion in extreme cold burns fat, strengthens the
immune system, sharpens the mind, and can favorably
boost hormones.

3 SAUNA

Whether you choose radiant heat or infrared, sauna

usage is ideal for muscle preservation, injury recovery,
anti-aging, cardiovascular health & much more. Infrared
saunas have the added benefits of light therapy.

4 POSTURE CORRECTION

The alignment of your vertebra impact how well countless

organs and biochemical processes function. Plus, they
govern nutrient circulation. Remember, misaligned cervical
vertebra affect everything below the neck. Visit a posture
restoration specialist (NUCCA is most impactful).

5 CONSCIOUS SEXUALITY

Porn hijacks your brain's pleasure control centers.

Conscious sexuality is about slowing down, noticing
sensations, and connecting over an intimate experience
with no end goal in mind. In Taoist and Tantric systems,
this was integral to longevity.

14
BIOHARMONIZE
YOUR LIFESTYLE
6 AYURVEDIC ROUTINE

Humanity's oldest recorded (5,000+ year-old) medical

system has answers to everything from productivity to
weight loss, aesthetics, & happiness. Millions use
Ayurveda when modern medicine fails.

7 MORNING COCKTAIL

After ~8 hours of water loss while asleep, hydration in the

morning is key. Mix clean water with minerals, apple
cider vinegar, citrus, electrolytes, or your favorite herbs.
Enjoy weight loss, better brain/body performance, and
less stress.

8 CONTRIBUTING

Giving back not only feels good, but is highly correlated

with healthspan. Even introverts benefit tremendously.
Find and help someone in your social circle and feel it for
yourself.

9 META-LEARNING

Figure out the time-tested tricks to learn faster and improve

memory. Like compound interest, meta-learning pays
dividends throughout your lifetime. Unlock your
photographic memory and shortcut skill mastery.

10 BIOHARMONIZE

Most biohacks are short-term quick fixes that ultimately

stop working and usually cause side effects. Work with
the immutable laws of biology, however, and you'll look
and feel your best. Every day for life.

15
BIOHARMONIZE
YOUR LIFESTYLE
11 N=1

You'll try things that don't work. At least, for you. Be

cautious of so-called "universal" health tips. Set up
simple experiments and discover what makes the
biggest difference to your life.

12 BROWN'S GAS

Molecular hydrogen is one of the most potent health

optimizers few have heard of. Studies show effectiveness
in both healthy high-performers and also to improve
180+ different disease conditions. Brown's Gas is the next
level, activating the body's built-in regenerative systems.

13 OZONE THERAPY
Ozone is nature's disinfectant. O3 is a strong beneficial
hormetic stressor. It works great against antibiotic-resistant
infections, to help wounds heal faster, to rebalance the gut
microbiome, and improve whole-body tissue oxygenation.
Ozone therapy is an awesome underground yet well-
researched treatment.

14 STRATEGIC TECH

Modern technology is the double-edged sword that affords us

countless invaluable conveniences. The key is to use the right
tech and avoid falling prey to the downsides. Things like data
beaches, addiction, and ineffective algorithms. These are some
of the top apps to fast-track your health & performance.

15 FOREST BATHING

Spending some time outdoors, in natural sunlight,

surrounded by greenery brings bodily systems back into
balance. Natural fractals and geometric patterns soothe
the nervous system, while volatile organic compounds in
the air change our physiology. Nature therapy is available
everywhere, even in the busiest cities.

16
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