Cognition
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Cognition
The brain ages unevenly: processing speed starts to decline at 25, episodic memory at 40. Early intervention changes the trajectory.
Why it matters
Salthouse (Neurobiol Aging 2009): measurable cognitive decline from age 24. Bateman et al. (NEJM 2012): Alzheimer's biomarkers altered 25 years before diagnosis. The Lancet Commission (2020) identified 12 modifiable factors that explain ~40% of the dementia risk. Xie et al. (Science 2013) showed that the glymphatic system clears β-amyloid only during deep NREM-3.
Biomarkers we monitor
- Homocysteine: <9 µmol/L; >14 doubles risk of dementia.
- ApoE genotype: ApoE4 heterozygous/homozygous changes the entire protocol.
- Omega-3 Index: >8% (neuronal membranes and resolvins).
- HbA1c: <5.4% (type 3 diabetes = Alzheimer's).
- Vitamin D: 40-60 ng/mL.
- plasma p-Tau 217: early screening available from 2024.
Non-negotiable levers
- Deep sleep: 1.5-2 hours of NREM-3 per night for glymphatic drainage.
- Aerobic exercise: BDNF and hippocampal neurogenesis.
- Cognitive load: Continuous learning of new skills, not passive consumption.
- Social bond: Isolation is a risk factor equivalent to smoking 15 cigarettes/day.
What we audit
Compounds with evidence in humans: omega-3 high DHA, creatine monohydrate (cognitive effect under deprivation), L-theanine, dosed caffeine, citicoline, B vitamins (especially with MTHFR), magnesium L-threonate.
L-Theanine — Calming alertness and alpha waves
Where to buyMagnesium L-Threonate — Cognitive support and deep sleep
Where to buyPremium Omega-3 EPA/DHA with Lignans, Krill and Astaxanthin
Where to buy
Operator's Manual — Cognition as EngineeringYour brain is a biological supercomputer
Hardware (structure), software (neurotransmitters), and fuel (mitochondrial energy). If you want four hours of deep work, expanded working memory, and to eliminate brain fog, you have to address all three layers. This isn't about "being less tired": it's about deliberate hyper-concentration.
Pillar 1 — The HardwareStructure, neuroplasticity and BDNF
You can't run advanced software on a rusty machine. Here, you physically repair the brain and create new neurons (neurogenesis), primarily in the hippocampus (memory) and prefrontal cortex (decision-making).
The myth of the static brain and BDNF
He Brain-Derived Neurotrophic Factor (BDNF) It's the protein that grows new neuronal connections and keeps existing ones alive. Without enough BDNF, the hippocampus shrinks under chronic stress. Things that increase BDNF include: aerobic exercise, intermittent fasting, exposure to cold, and deep sleep.
Lion's Mane Mushroom (Hericium erinaceus)
The only fungus whose active compounds — hericenones y erinacines — they cross the blood-brain barrier and directly stimulate NGF and BDNF. Only dual extracts work with quantified beta-glucans (>25%). Cheap mycelium powder on rice has no measurable effect.
Phosphatidylserine (the cell barrier)
Phospholipid of the neuronal membrane. Reduces brain cortisol, It protects the integrity of the synaptic membrane and prevents chronic stress from shrinking the hippocampus. Dosage: 100–300 mg/day, with dinner.
DHA rTG (the main brick)
The brain is ~60% fat, and a critical proportion of that is DHA. The form rTG (re-esterified into triglyceride) It has superior bioavailability to EE. For cognitive optimization: 2–3 g of EPA+DHA/day with a high DHA ratio.
90 days to repair the substrate
- AM Daily: Lion's Mane 1 g (dual extract, beta-glucans >25%) + DHA rTG 2 g.
- PM Daily: Phosphatidylserine 200 mg with dinner.
- 3 times/week: aerobic exercise zone 2 (45 min) + 1 weekly HIIT session.
- Metrics: subjective processing speed, deep sleep quality (wearable).
Pillar 2 — The SoftwareHacking neurotransmitters
You modulate your brain chemistry at will according to the task. Dopamine for motivation, acetylcholine for learning, GABA for calmness — you know what to increase and what to decrease, you don't improvise.
Acetylcholine — the molecule of learning
Essential for processing speed, working memory, and synaptic plasticity. Elite precursors: Alpha-GPC (300–600 mg) o Citicoline (250–500 mg). To keep your mind sharp: combine with Huperzine A (50–200 mcg), Acetylcholinesterase inhibitor. Cycle 5/2 to avoid saturation.
Base dopamine vs cheap dopamine
Social media, infinite scrolling, and pornography desensitize D2 receptors. Result: functional anhedonia, loss of motivation. Reconstruction: digital fasting + L-Tyrosine (500–2000 mg on an empty stomach) as a precursor to dopamine and norepinephrine, especially under acute stress or sleep deprivation.
Flow State — Caffeine + L-Theanine
The most validated protocol for cognitive biohacking. Caffeine alone = alertness + nervousness. Caffeine + L-Theanine ratio 1:2 (100 mg caffeine + 200 mg L-theanine): Alertness without anxiety, elevated alpha waves, sustained attention. Foundation of any “deep work stack”.
Modulation on demand — what to take depending on the task
| Aim | Stack | Dose | Timing |
|---|---|---|---|
| Learn / study | Alpha-GPC + Huperzine A | 300 mg + 100 mcg | Before cognitive block (5/2 cycle) |
| Sell / negotiate | L-Tyrosine + coffee | 1 g + 100 mg caffeine | On an empty stomach, 30 minutes before |
| Deep creative work | Coffee + L-Theanine | 100 mg caffeine + 200 mg | Start of block (4 h) |
| Post-stress recovery | L-Theanine + Magnesium | 200 mg + 144 mg elemental | Late afternoon/evening |
Rules for not burning out receivers
- Cyclizing acetylcholinergics: 5 days yes / 2 days no, or 8 weeks yes / 2 weeks off.
- L-Tyrosine only on an empty stomach: It competes with other amino acids for brain transport.
- Caffeine: Take the last dose before 12:00 if you sleep poorly.
- Dopamine reset: 24–48 hours without digital stimuli every 2 weeks.
Pillar 3 — The FuelMitochondrial energy and brain fog
The brain consumes the 20% of your energy. If the supply fails, brain fog appears before any other symptoms. Three causes predominate: cerebral insulin resistance, inefficient mitochondria, and low-grade neuroinflammation.
Cerebral insulin resistance (Alzheimer's type 3)
Chronic glucose spikes damage cerebral blood vessels and reduce neuronal energy uptake. Recent literature treats Alzheimer's as a “type 3 diabetes”The neurons stop responding to insulin and die from metabolic starvation. Practical implication: stabilizing glucose is neuroprotective.
The ketone body hack (MCT C8)
He MCT C8 oil (pure caprylic acid) It is converted into ketone bodies in the liver within minutes. The ketones cross the blood-brain barrier and fuel the neurons. without the need for insulin. Cognitive activation in 15–30 min, without a glucose spike. Dosage: 1 tablespoon (15 ml) on an empty stomach or with coffee.
Neuroinflammation and the gut-brain axis
The endotoxemia (bacterial LPS crossing from the gut into the bloodstream) activates the microglia It affects the brain and causes the dreaded brain fog. Targeting this axis involves: a sealed intestinal barrier, a diverse gut microbiota, and anti-inflammatory omega-3s. It also connects with sleep and nutrition.
Rapid test to detect brain fog caused by glucose: If you experience cognitive sluggishness 30–60 minutes after eating (especially refined carbohydrates), you likely have subclinical cerebral insulin resistance. A 14-day CGM confirms this pattern.
Cognitive startup in 30 minutes
- 06:30: Specialty coffee + 15 ml MCT C8 + 200 mg L-Theanine.
- 07:00: scheduled deep work block, without a sugary breakfast.
- 11:00: first real meal with protein + fats + fiber.
- Metrics: time until first “attention gap” (should exceed 90 min).
Pillar 4 — The Tactical ArsenalRecommendations by mental state
There's no one-size-fits-all supplement. There's a stack for every purpose. Operational classification based on what you need today.
For Deep Work
Alpha-GPC + L-Theanine + Lion's Mane (dual extract). Sustained focus, calm alertness, and medium-term neurogenesis. The foundational stack for any entrepreneur who lives off their cognitive abilities.
For motivation and energy
L-Tyrosine + MCT Oil C8. D2 receptor rebuilding + immediate ketone fuel. Especially useful under sleep deprivation, jet lag, or prolonged acute stress.
For maintenance and long-term memory
Phosphatidylserine + Omega-3 rich in DHA (rTG). Membrane protection, brain cortisol control, synaptic structural support for 5–10 years. It's the brain's compound investment.
Master protocolGod Mode — 4 hours of unwavering focus
Eliminate mental friction, induce flow, and block distractions for high-value work: programming, business design, long writing sessions. It's not for everyday use—it's the essential tool when there's a deliverable that moves the needle.
The deep work nuclear protocol
- The vehicle: specialty black coffee (~100 mg caffeine) or green tea extract.
- The intervention: L-Theanine 200 mg + Alpha-GPC 300 mg + 1 tablespoon MCT C8.
- T-20 min: Consuming the stack. Phone in airplane mode. Notifications disabled.
- Window: 3–4 hours of calm alertness and sustained attention. Single block, without interruptions.
- Closing: 15-minute walk + a meal with protein. Do not prolong beyond the caffeine crash.
- Frequency: Maximum 3-4 times/week. Daily use is not sustainable.
Golden rule: First, fix your sleep and glucose levels (Pillar 3), then repair your hardware (Pillar 1), then modulate your neurotransmitters (Pillar 2). “God Mode” is the final 5%—but that 5% is the difference between a normal day and a day that moves your business forward.