SUPERMAN

SECRETS
TO BIOHACKING
5 STEPS TO LOKE LIKE
THE MEN OF STEEL
Who hasn‘t wanted to feel like a superhero at least once? Being able to fly, lifting cars, putting
out forest fires and lasering holes into steel walls. Even though we‘re still a ways off from
acquiring these superhuman abilities, with a couple of tips and tricks you can still feel a lot
better, worked with more focus, be more powerful, look more fit and all around feel happier and
healthier. Ready to get started? Then keep reading and find out how you can quickly become
your own superhero.

CONTENTS
On the Way to Super(wo)man

The 5 Essentials of the Superman Secrets

Soaking up solar energy
Optimizing posture
Sleeping right
Fasting intermittently
Avoiding kryptonite

Our favorite recipes for fast success

Bulletproof coffee
Turmeric ginger tea
Green smoothie
Ginger coconut carrot soup
Chia pudding

Welcome to your new body! What happens next?

 ON THE WAY
TO SUPER(WO)MAN

„Look there! Is it a bird? Is it a plane? There weren‘t any major changes necessary
No, it‘s...you?“ to unleash previously unforeseen potential.
With the help of journals, gauges, body-fat
My girlfriend incredulously rubs her half- scales, and mood trackers, for months I
shut eyes, still incredibly sleepy. „What time explored my body and its condition and
is it? And how do you have so much energy meticulously noted the effects of new stimuli.
again!“ She sat at the freshly covered living Ultimately I only shifted a few of my routines,
room table and took the cup of butter coffee which nevertheless unfurled in combination
prepared for her. „10 knee bends left, 9, 8...“ into an enormous impact. In principle, anyone
I sat down beside her. „It‘s almost seven. can become their own superhero with a
I don‘t know either, I just feel fantastic.“ In couple small, reasonable changes. From here
the previous hour, I had already finished a we‘d like to present you with our five most
morning run, tidied the kitchen, meditated, effective methods to help you be able to
and prepared a healthy breakfast. For weeks quickly become Super(wo)man.
now I had just been brimming with energy,
was almost always in a good mood, produc- These methods aim for a holistic improve-
tive, and felt in tip-top shape. Like Superman! ment in health and a comprehensive
improvement in performance. We have
revealed for you the secrets of superheroes.
The curtain rises for the Superman Secrets!
 THE 5 ESSENTIALS OF
THE SUPERMAN SECRETS

1. SOAKING UP ENOUGH
SOLAR ENERGY
Superman‘s source for his tremendous In the winter, over 75% of all Germans have a
power and energy is the sun. His Krypto- vitamin D deficiency do to the scant sunlight.
nian body charges using sunbeams like Official supplementary guidelines are still too
a battery. The more sunlight he gets, the low. But in order to feel like Superman, you
stronger Superman becomes. We need the need the power of the sun!
sun too, since it supplies us with an important
substance for our bones, muscles, and our OUR TIPS:
immunse system: vitamin D!
1. Determine your vitamin D level.
2. Use nice weather and spend the first
Sunlight on your naked, unprotected skin is
10-20 minutes unprotected in direct
the best source for natural vitamin D (best
sunlight
15-20 minutes in the sun before you put on
3. Supplement your diet with a liquid vitamin
sun block, since even SPF 8 prevents the
D3 preparation with a high bioavailability
absorption of the necessary UV radiation).
4. You can find more tips on improving your
Vitamin D is a secosteroid, which is converted
vitamin D levels here.
into calcitriol in our bodies and then deploys
its steroid effect. Meanwhile, vitamin D is
linked to increased muscle fiber growth, a
fitter psyche, a strong immune system, strong
bones, and a healthy heart.
 2. TAKE A POSTURE
LIKE SUPERMAN
Superman doesn’t just have extraordinary 4. Hold your head, neck, and shoulders in an
abilities, but also an extraordinarily ideal upright, stable position
posture. Many people
Your head should be centered above your
suffer from chronic back pain, shortened
shoulders when you look straight ahead.
muscles, and uncomfortable tension because,
Imagine that your ears, shoulders, hips, and
in everyday life, they sit too much or carry
ankles are on a line, when viewed from the
a heavy tote bag over one shoulder with a
side.
crooked spine.

A healthy posture doesn’t just prevent tension

and pain, but is also a crucial factor for phys-
You apply these techniques both standing
ical load-carrying ability. With a couple of
and sitting. Of course, not every impure
simple tricks, you can quickly make your body
movement or poor sitting posture can be
more powerful.?
avoided for good. But when you correct
your posture even a couple of times a day,
OUR TIPS: you’re already making a giant step toward a
long-term, high physical wellbeing without
1. Tense up your caboose
annowing back pain or slipped disks.
Bring your feet together in a parallel position,
press your soles into the floor, and tense your
butt as tightly as you can. That brings your
pelvis into a neutral position and supports
your spine.

2. Exhale and lower your ribcage

Now pull in your lower ribs so that your

ribcage is located directly above your pelvis.

3. Tense your stomach

That way you hold your ribcage and pelvis

in the right position. It’s hard to move with
a tensed-up butt, that’s why we use our
stomach muscles for support.
 3. OPTIMIZE YOUR SLEEP
The comic character Superman reenergizes, 2. A late night snack keeps blood sugar level
as previously mentioned, exclusively by the A handfull of almonds is rich in vitamin E,
rays of the sun. We, on the other hand, need which counteracts oxidative stress and helps
rest to give our bodies the opportunity to keep your blood sugar level overnight. An
sufficiently recuperate. For years, sleep was a empty stomach can lead to a restless night
welcome resource for me that I readily sacri- if your blood sugar levels go too far down.
ficed in order to work more, to read, to party, That’s where a little snack can work wonders.
or to watch one episode after another of
3. Dim your monitor before going to sleep
some television drama series. There’s just so
much to do, and we just have too little time, If you’re still working on your computer in
so why not do away with something you more the evening, the app F.lux renders a soothing
or less don’t notice? relaxation for your eyes and your hormonal
balance. The free application automatically
Wrong. If there’s an activity that instantly lets dims your monitor when the sun goes down,
us think faster, work more productively, build thereby contibuting to better falling asleep.
up muscle, burn fat, look healthier, and live That’s because the light of the monitor
longer, then it has to be a good old nap. Still, disrupts the production of sleep hormones
more than half of the people in Germany like melatonin, which regulates the natural
feel they don’t get enough sleep. A good day-night rhythym in your body.
night’s sleep is essential for developing super 4. Showering reduces falling asleep phase
powers.
A shower or a bath 1-2 hours before going to
sleep can do wonders for your metabolism.
OUR TIPS: Important: not too hot! Warm showers relax
1. Magnesium lowers stress hormones your muscles, dilate your blood vessels, and
calm your mind. That way, your falling asleep
Try our green smoothie to enhance your
phase is reduced and your quality of sleep is
magnesium levels. Magnesium helps lower
increased.
your stress hormone levels, your neurons’
excitability goes down, and your body can
come down. High-performance athletes and
people with stressful jobs in particular gener-
ally have an increased need for magnesium,
and are therefore often affected by magne-
sium deficiency.
 4. SLOW DOWN YOUR
AGING PROCESS
In the comic, Superman initially grew up OUR TIPS:
into a young man completely normally. With Begin your day with a bulletproof coffe as
increasing age, his superhuman abilities a breakfast surrogate. Important: no sugar!
grown and his aging process slows. He stays Have a light, healthy lunch at about 2 p.m.
on a same level as a fitter, more focused, and You can eat more in the evenings. After that,
more muscular Superman. We too can slow you should fast for about 16 to 18 hours.
our aging processes, and at the same time With intermittent fasting, you’re on the best
lose weight, have more energy, and build up way to losing weight fast, building muscles,
muscle. gaining more focus, and aging more slowly.
Another step toward Super(wo)man!
A tried and tested method for this is intermit-
tent fasting, a special diet where food is only
ingested in a certain period (e.g. between 2
p.m. and 8 p.m.) and the rest of the time is
fasted. During the fasting, the resilience of
our somatic cells is improved and damaged
cells are increasingly repaired. To this end,
after a few hours without carbohydrates, your
body switches into a state of ketosis and
begins to burn fat in order to gain energy
from it.

You can bring this condition about even

faster if you begin your morning with a cup
of bulletproof coffee as a breakfast surrogate.
This special coffee is drunk with butter and
MCT oil. You can find the recipe on page 9.
The fat from the butter and the MCT oil can
be quickly converted into energy and satisfies
at the same time.
 5. AVOIDING KRYPTONITE
In the Superman saga, kryptonite is a green, 2. Meditate for 10 minutes a day
glowing stone from Superman’s home Even 10 minutes of mediation a day have a
planet Krypton, and his one true weakness. demonstrated, enormously positive effect on
The stone’s radiation makes Superman our stress levels. Meditation helps calm your
weak and robs him of his superpowers. In mind, relieve stress hormones, and make us
our day to day life, we’re always confronted aware of our feelings, goals, and dreams. It’s
with things that rob us of our energy and totally simple: Look for a quiet spot, close
strength and make us tired. If you want to your eyes, and breathe deeply in and out
feel like Super(wo)man, you should avoid repeatedly, while letting the images in your
these energy robbers to the greatest possible head come and go. The basic rule is: the less
extent. Among the most common causes for a time you have to meditate, the more you
low energy level are: need it.

3. Mark down three things that you’re

Too little sleep
thankful for
Sitting too long
Too much sugar Being conciously thankful for something can
Too much stress permanently increase personal happiness
levels. It’s even been scientifically proven.
We’ve already given directions for the first Aside from that, the feeling of thankfulness
two further up. The last two are to be avoided is a fantastic way to make yourself feel good
as much as possible. and quickly get into a productive flow. If you
want to learn more about the art of thank-
OUR TIPS: fulness, we recommend the appealingly
designed book “The 5 Minute Journal” by UJ
1. Hands off the sugar Ramdas.
Sugar makes us fat, tired, and disrupts our
concentration. When we eat sugar, first our
blood sugar levels climbs, which leads to
a release of insulin by the pancreas. When
insulin levels climb due to heavy sugar
consumption, your body gets the signal to
convert sugar into fat and store it, instead of
burning it. In particular fructose, a subform
of simple sugar, isn’t just fattening but also
raises triglyceride values, lets cells age faster,
and steals energy and motivation.
 THE BULLETPROOF COFFEE
Bulletproof coffee is prepared with organic Appliances:
pasture butter (butter from pasture-fed cows) Mixer, milk frother or immersion blender
and MCT oil instead of milk. Pasture butter
Preparation:
from organic farming has a significantly
higher percentage of healthy omega-3 fatty Pour the brewed coffee into a mixer or a high,
acids than conventional butter. MCT oil is stable container. Add the butter and the MCT
quickly converted into ketones, and supplies oil and mix through for a couple of seconds.
the brain with energy immediately without Now pour the creamy butter coffee into a
the glucose from sugar from food or carbo- pre-warmed cup and enjoy.
hydrates. This industrially manufactured oil
also has a positive, anti-microbial effect which Our tip: Add a bit of vanilla powder,
supports a healthy digestion and immune cinnamon, or cocoa for a variety of taste.
function. Super tasty and healthy!

Ingredients:
• 2 cups (250 ml - 400 ml) brewed, high-
quality coffee
• 1-2 tablespoons organic pasture butter
• 1-2 tablespoons MCT oil
 TURMERIC GINGER TEA
WITH BLACK PEPPER
Turmeric and ginger are used botanically and Preparation:
as traditional remedies in Asia. They both Peel the turmeric and ginger and cut into thin
have an anti- inflammatory effect and are very slices. Careful, tumeric stains heavily, so wear
well suited in combination for treating colds gloves if needed! Season the tea with black
as well as muscle and joint pain. Curcumin, pepper. Black pepper promotes the abso-
the active agent in turmeric, is applied in prtion of curcumin in the body. Add vanilla
treating arthritis and rheumatism due to its or cinnamon to taste and brew with boiling
anti- inflammatory effects. water. Steep for 5 minutes, then add a shot of
Ingredients: coconut or almond milk. The oils contained
• 2 teaspoons fresh turmeric (curcuma) in them also support your body in absorbing
• 1 teaspoon fresh ginger curcumin.
• ½ lemon
• ½ teaspoon cinnamon Our tip: If you like it sweet, you can addition-
• 1 pinch black pepper ally sprinkle the tea with a little bit of natural
• 1 teaspoon honey (or sweetener, e.g. honey.
Stevia)
• ¼ cup coconut milk or almond milk
• Hot water
 THE IMMUNE BOOSTER
GREEN SMOOTHIE
The berries are full of antioxidants and at the Preparation:
same time are low in calories. Bananas supply Put the spinach into the mixer along with
you with potassium, and a cup of spinach the water and orange juice and mix, until a
already provides you with 40% of the daily smooth mixture results. Then add the rest of
recommended amount of magnesium. the ingredients and mix again. Enjoy right
Ingredients for two portions: away or store in the fridge for up to two days.
• 2 cups fresh spinach
• 3/4 cup water Our tip: For an extra boost in healthy
• 3/4 cup freshly squeezed orange juice omega-3 fatty acids, you can also add flax or
• 1 cup strawberries chia seeds.
• 1 cup blueberries
• 2 bananas

Appliances:

Mixer or immersion blender

 GINGER COCONUT CARROT SOUP
With lots of important nutrients for a dyna- Preparation:
mite immune system, this soup is an ideal First, sweat the onions with the oil at medium
dish for autumn, and is especially suited for heat until they’re translucent. Then add the
brightening up dark, rainy days. ginger and the garlic and saute for another
Ingredients: minute. Now add the carrots cut into little
• 2 tablespoons MCT oil or coconut oil pieces and saute for a couple more minutes.
• 1 small onion, chopped Add the coconut milk along with the vege-
• 2 tablespoons fresh ginger, finely table broth and the cumin and let simmer at
chopped low heat for about 15-20 minutes. When the
• 2 cloves of garlic, minced carrots are al dente, blend everything with the
• 5 organic carrots, washed and cut into immersion blender or the mixer and season
cubes with lemon juice, salt, and pepper.
• 1 cup coconut milk
• 1 cup vegetable broth
• A pinch of ground cumin
• Fresh lemon juice Salt, pepper
Appliances:
Mixer or immersion blender
 THE CHIA PUDDING
Simple, fast, and super healthy: the chia Preparation:
pudding, with its many important nutrients, Mix the chia seeds with the almond milk and
represents an ideal afternoon snack! The some vanilla and soak for at least 1 hour. To
chia seeds are rightly notorious for their high serve, garnish the pudding with fresh fruits
percentage of omega-3 fatty acids, which are and sprinkle with cinnamon or cocoa powder.
at an ideal ratio to the omega-6 fatty acids,
and the almond milk delivers lots of valuable Our tip: almond milk tastes best when you
vitamin E and proteins. make it yourself! Click here for the recipe
Ingredients for one portion:
• 3 tablespoons chia seeds
• 1 cup almond milk
• A pinch vanilla
• A handful of fruit of your choice (bananas,
raspberries, etc.) Optional coco power or
cinnamon
 WELCOME TO YOUR NEW BODY!
WHAT HAPPENS NEXT?
With these five methods of the Superman PODCAST:
Secrets, and our tasty and nutritious recipes, We‘ve started a video podcast with the
you should have made a proper leap into a Flowgrade Show, in which we regularly inter-
healthier, fitter, and happier superhero. Of view experts on the various topics of bioha-
course, the journey doesn‘t stop here. That‘s cking. There are already some real winners
because you‘re to permanently keep this well- that you can listen to and/or watch on iTunes
being, maybe even improve other areas, and or YouTube.
pass on what you‘ve learned to your family,
friends, and fellow human beings.
PRODUCTS:
You can find even more interesting topics on In addition to the right information and
our blog. recipes, we‘re also huge fans of the suitable
products for accompany personal impro-
vements in health.

Click here to go to our shop

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