Beyond Coffee

1. My Wake-Up Call: A Heart Condition Forced Me Beyond Coffee

Then, in a somewhat unsurprised manner, he said that my caffeine consumption was likely the major contributor to developing a condition like atrial fibrillation this early in my life.

A personal crisis. At just twenty-six, I was diagnosed with atrial fibrillation, an irregular heartbeat. My doctor pointed directly to my habit of consuming five to six cups of coffee daily, which was about ten times the recommended limit for my condition. This diagnosis was a shock, but the thought of giving up my energy crutch felt even more overwhelming at the time.

Seeking alternatives. Running a company with 70 employees, I relied heavily on coffee for productivity. My doctor suggested green tea, specifically matcha, noting it had less caffeine and contained L-theanine for calm focus. This cracked open my mind to the possibility of alternatives that could provide energy and productivity without the negative health consequences.

The journey begins. This health scare initiated a five-year exploration into various compounds – adaptogens, anti-inflammatories, herbs, mushrooms, and nootropics. I sought sustainable ways to enhance cognition, sifting through science and anecdotes to find safe, effective, and long-term solutions that wouldn't require paying a price tomorrow for today's boost.

2. Build Your Foundation First: Sleep, Exercise, Diet, and Stress Management

each of us should focus on five areas when it comes to energy, focus, and productivity, in this order: sleep, exercise, diet, stress-management, and then exogenous compounds like the ones we have researched and written about in this book.

Fundamentals are non-negotiable. No amount of supplements can compensate for neglecting basic health pillars. Optimal energy, focus, and productivity begin with prioritizing sleep, exercise, diet, and stress management. These foundational elements provide the necessary biological support for cognitive function.

Practical tips for the basics:

• Sleep: Aim for 7-8 hours nightly, waking up at the same time daily to regulate circadian rhythm. Consider 300mcg melatonin ~3 hours before bed to aid falling asleep.
• Exercise: Engage in 30 minutes of aerobic exercise 3 times per week to boost cognitive performance and overall health.
• Diet: Practice moderation and consider intermittent fasting (eating within an 8-10 hour window) for cognitive and lifespan benefits.
• Stress-Management: Utilize tools like meditation apps or simply plan less each day, leaving room for thinking, spontaneity, and seizing opportunities.

Supplements are supplementary. Exogenous compounds should only be considered after establishing healthy habits in these four core areas. They are tools for optimization, not replacements for fundamental well-being.

3. Understanding Nootropics: Beyond Just "Smart Pills"

Nootropics therefore include wide varieties of supplements (like CDP-choline), roots (Maca), herbs (bacopa), fungi (lion’s mane mushrooms), coffee or teas (like matcha green tea), or drugs (like Adderall).

A broad and evolving term. Coined in the 1970s, "nootropics" (meaning "mind-bending") initially referred to compounds improving cognitive function safely. Today, the term is an umbrella covering a diverse range of substances aimed at boosting memory, focus, energy, learning, creativity, and executive functions.

Diverse sources and mechanisms. Nootropics can be naturally occurring (found in plants, fungi, foods) or synthesized in labs. Their mechanisms vary, from increasing blood flow and neurotransmitter levels to reducing inflammation, which removes blockers to cognitive performance rather than just adding stimulants.

Addressing misconceptions. There's a common belief that all nootropics are unsafe or ineffective. This is akin to saying all vitamins are unsafe or don't work. Like supplements, some nootropics are well-researched and safe, while others are not. Due diligence is crucial to distinguish between scientifically supported options and pseudoscience.

4. The Sustainable Approach: Safety, Efficacy, and Long-Term Benefit

Our definition of a “sustainable approach” is one that is (a) safe, (b) scientifically proven to work, (c) beneficial long term, and (d) non-habit forming.

Prioritizing long-term well-being. The core philosophy is finding compounds that offer sustainable benefits, meaning they are safe for continuous use, backed by scientific evidence, provide benefits that build over time, and do not lead to dependence or diminishing returns. This contrasts with short-term boosts that can lead to crashes or addiction.

Sustainability Scoring. Compounds are rated on a 1-5 star scale based on this definition.

• 4-5 stars: Recommended for daily, sustainable use.
• Below 4 stars: Not recommended due to safety concerns, habit formation, or lack of long-term benefit/research.

Building cumulative gains. The goal is to find compounds where consistent use leads to progressively better results, rather than requiring increasing doses or causing withdrawal upon discontinuation. This lens helps navigate the vast and often confusing landscape of cognitive enhancers.

5. Highly Researched & Sustainable Nootropics (4-5 Stars)

In other words, we believe in consuming compounds where day three is even better than day one, and day 53 is better than both of those.

Compounds for consistent benefit. Several compounds meet the criteria for sustainable use, backed by research demonstrating safety and efficacy, often with benefits that accumulate over time. These are the focus for building a long-term cognitive enhancement strategy.

Examples of 4-5 Star Compounds:

• Omega-3 EPA/DHA: Essential fatty acids for brain health, linked to preserved brain volume and improved cognition, especially in those with mild impairment or ADHD. Generally safe at recommended doses.
• Alpha-GPC & CDP Choline: Choline sources supporting brain function, memory, and learning. Alpha-GPC is GRAS (Generally Recognized As Safe) by the FDA. CDP Choline also GRAS, may aid post-concussion recovery.
• L-Theanine: Amino acid from tea, enhances calm focus, especially with caffeine. GRAS, safe short-term, long-term use suggested by tea consumption history.
• Phosphatidylserine (PS): Phospholipid abundant in brain cell membranes, supports memory and attention, especially in elderly or those with ADHD. Safe up to 6 months, enhanced with Omega-3.
• Lion's Mane: Mushroom with neuroprotective properties, may improve mild cognitive impairment, depression, and anxiety in humans. 5/5 stars.
• Maitake: Mushroom with potential anti-inflammatory and immune-boosting properties, including anti-cancer research. 5/5 stars, but caution with certain conditions/meds.
• Turmeric Curcumin: Powerful anti-inflammatory and antioxidant, may help with arthritis, ulcers, and depression. 5/5 stars when combined for absorption, caution with high doses/certain conditions.
• Ginger: Anti-inflammatory, aids digestion, combats nausea, may help with pain and blood sugar. 5/5 stars, generally well-tolerated.
• Spirulina: Blue-green algae rich in nutrients, may lower cholesterol and blood pressure, improve endurance. 5/5 stars if non-contaminated, avoid in vulnerable populations.

Building a stack. These compounds can often be combined ("stacked") to achieve synergistic effects, tailoring the benefits to individual needs while maintaining a focus on safety and sustainability.

6. Promising but Less Researched or Sustainable Compounds (N/A - 3 Stars)

generally speaking, the research on adaptogens is growing but very scarce, and therefore, many compounds in this chapter do not have sufficient research for us to give them a sustainability score.

Areas needing more evidence. While many traditional herbs, roots, and fungi are used for cognitive or stress-related benefits, the rigorous scientific research required for a high sustainability score is often limited or conflicting. This doesn't necessarily mean they don't work, but caution is advised.

Examples with limited scores:

• Adaptogens (Amla, Eleuthero, Holy Basil, Maca): Used traditionally for stress reduction, energy, or mood. Research is often scarce or preliminary. Holy Basil and Maca have potential fertility impacts.
• Rhodiola Rosea (4/5): An adaptogen with some evidence for combating fatigue and potentially improving mood/anxiety short-term. Limited research on long-term use (>10 weeks).
• Ashwagandha (4/5): Another adaptogen effective in reducing stress and cortisol. Safe short-term (up to 12 weeks), but avoid if pregnant/nursing and caution with many medications/conditions.
• Panax ginseng (3/5): May improve cognition in healthy adults and Alzheimer's patients, and boost immunity/combat fatigue. Avoid in pregnancy, limit continuous use to 6 months due to hormone-like effects.
• Ginkgo biloba (3/5): May improve cognition in those with impairment and reduce anxiety. High doses are toxic, interacts with many drugs/conditions (especially blood thinners), avoid if pregnant/nursing. Safe long-term at appropriate doses, but complex interactions lower sustainability score.
• Chaga & Cordyceps (N/A): Mushrooms with traditional uses and promising preclinical/preliminary human research (antioxidant, anti-cancer, endurance). Lack sufficient human safety/efficacy data for a sustainability score.
• L-Tyrosine (3/5): Amino acid theorized to boost dopamine/adrenaline. Some evidence for improving performance under stress/sleep deprivation. Limit continuous use to 3 months due to neurotransmitter effects.
• Levocarnitine (2/5): Amino acid for energy production. Effective for specific deficiencies, but conflicting evidence for athletic/cognitive enhancement. High doses cause GI issues, potential cardiovascular risk (TMAO).
• Creatine (2/5): Aids energy metabolism, effective for athletic performance. Limited long-term safety data, potential kidney/GI issues. Avoid with liver/kidney disease.
• Huperzine A (N/A): From Chinese club moss, may improve cognition/memory. Promising but lacks sufficient long-term safety research for a score.

Proceed with caution. For compounds without a high sustainability score, it's crucial to do additional research, consult a healthcare provider, and be aware of potential risks, interactions, and the need for cycling or limited use.

7. Unsustainable Nootropics: High Risk, Low Reward (1-2 Stars)

Avoid addictive, short-term, unsustainable approaches to these compounds.

Compounds to generally avoid. This category includes substances with significant risks, high potential for addiction or dependence, severe withdrawal symptoms, or lack of FDA approval and clinical safety data for cognitive enhancement. They may offer short-term boosts but are detrimental to long-term health and productivity.

Examples of 1-2 Star Compounds:

• Nicotine (2/5): Highly addictive stimulant. While nicotine itself is less harmful than tobacco, its severe dependence and withdrawal symptoms make it unsustainable. Avoided by youth, pregnant individuals, and those with heart conditions.
• 5-HTP (1/5): Increases serotonin. Anecdotal evidence for mood/sleep, but linked to rare EMS and risk of serotonin syndrome, especially with antidepressants. Causes sleepiness, avoid driving.
• Amphetamine / Dextroamphetamine (Adderall) (1/5): Prescription stimulant for ADHD. Effective for focus but high abuse/dependence potential, severe withdrawal, serious cardiovascular risks, and interactions with other drugs.
• Aniracetam (1/5): Racetam drug, prescription in Europe, not FDA approved in US. Limited clinical evidence for efficacy/safety as a nootropic. Reported side effects include anxiety, increased heart rate.
• Donepezil (Aricept) (2/5): FDA-approved prescription for Alzheimer's. While it improves cognition in patients, its use for healthy individuals is debated and comes with side effects like nausea, vomiting, and dizziness.
• Selegiline (Eldepryl) (2/5): MAO-B inhibitor for Parkinson's/depression (patch). Increases dopamine. Pill form risks high blood pressure, allergic reaction, serotonin syndrome. Patch has Black Box Warning for suicidal thoughts.
• Methylphenidate (Ritalin, etc.) (1/5): Prescription stimulant for ADHD/narcolepsy. Highly effective but high abuse/dependence potential, severe side effects (nervousness, weight loss), serious cardiovascular risks, and hypersensitivity reactions.
• Modafinil (Provigil) (2/5): FDA-approved for sleep disorders. May increase dopamine. Effective for sleep deprivation but inconclusive for cognitive enhancement in healthy individuals. Side effects include headache, anxiety, rare severe skin reactions.
• Phenibut (1/5): CNS depressant, similar to baclofen. Used for anxiety/insomnia, recreational use for euphoria. Lacks scientific support for cognitive enhancement. High potential for severe dependency, withdrawal, and toxicity.
• Piracetam (2/5): Racetam drug, approved for myoclonus but not FDA-approved for cognitive uses in US. While often well-tolerated, science on cognitive efficacy is inconclusive. Lack of sufficient long-term safety research for cognitive use limits score.

Understand the risks. Using these compounds for cognitive enhancement without a medical need carries significant risks that outweigh potential benefits, especially in the long term.

8. Re-evaluating Coffee and Tea: Familiar Nootropics

Many of these misconceptions are similar to those two hundred years ago at the beginning of our cultural introduction to coffee, one of the original nootropics, with the concept of coffee houses.

Coffee's dual nature. Coffee, the world's most consumed nootropic, provides alertness by blocking adenosine. While moderate intake (up to 400mg caffeine/day) is generally safe and linked to benefits like improved reaction time and potentially reduced risk of Type 2 diabetes, Alzheimer's, and some cancers, high doses can cause anxiety, palpitations, and disrupt performance. It can also lead to dependence and withdrawal.

Tea as a gentler alternative. Black and green teas also contain caffeine but often in lower amounts than coffee. Green tea is particularly notable for containing L-Theanine, which provides a calm focus and can mitigate caffeine's jitters. Both teas are rich in antioxidants.

Matcha's concentrated benefits. Matcha, a powdered green tea, offers higher concentrations of both caffeine and L-Theanine, as well as potent antioxidants (catechins, polyphenols). It provides a balanced energy boost and stress reduction, making it a popular alternative.

Yerba Mate and Maca. Yerba Mate is another caffeinated beverage with antioxidants, offering a sustained energy boost. Maca, a root, is sometimes called "Peruvian ginseng" and used for energy and libido, though research is limited. These offer diverse options for energy and focus beyond traditional coffee.

Last updated: May 13, 2025