Welcome back. This is Morning Kick, Episode 3. Part two of the supplement series. In Episode 2, we built the foundation -- creatine, fish oil, vitamin D, magnesium, B vitamins, NMNH, and calcium AKG. That stack keeps your muscles, your heart, and your cells running. Today we're going upstairs. We're talking about your brain.
Because what good is a strong body if your mind is foggy? What good is living a long life if you can't remember your grandchildren's names? What's the point of being physically present if you're mentally somewhere else?
Same disclaimer as always: I'm not a doctor. I'm not a scientist. I'm a very senior flight attendant who spent years feeling tired and forgetful, and then decided to fix it. What I'm sharing is what I actually take. You do your own research. Talk to your own doctor. Here is my complete brain stack.
Start With What You Already Have
Before we get into the dedicated brain supplements, a quick reminder: creatine -- which we covered in Episode 2 -- isn't just for muscles. It also fuels your brain directly. Studies show creatine improves short-term memory and reduces mental fatigue, especially under cognitive load or sleep deprivation. If you're already taking it for your body, you're already helping your head. Two problems, one supplement. Keep taking it.
The Brain Stack: 5 Dedicated Supplements
1. Lion's Mane Mushroom (Dual Extract Liquid)
This is not a psychedelic. Let me say that clearly. Lion's Mane is a medicinal mushroom that grows on dead trees, and it is one of the most studied natural supplements for brain health in current research. Its active compounds -- hericenones and erinacines -- cross the blood-brain barrier and stimulate the production of two important proteins: NGF (nerve growth factor) and BDNF (brain-derived neurotrophic factor). Fancy names for what I call brain fertilizer. They help your neurons grow, connect, and repair themselves.
Think about that for a moment. A supplement that literally tells your brain to grow new connections and repair existing ones. At our age, that's not a nice-to-have -- that's the whole game.
I take the dual-extract liquid form -- both water and alcohol extraction to get the full spectrum of active compounds. One to three droppersful a day, either under my tongue or in my morning coffee. You can barely taste it. After a few weeks, you'll notice clearer thinking, faster word recall, and less of that "where did I put my keys" panic that starts creeping in after forty-five. Give it a month before judging.
What to look for: Dual-extract products from the fruiting body, not mycelium-on-grain. Look for verified beta-glucan content on the label -- that's your quality signal. Mycelium-on-grain products are mostly cheap filler.
See Lion's Mane recommendations at talentbiohackers.com/products2. Bacopa Monnieri -- 300mg Daily
Bacopa Monnieri has been used in Ayurvedic medicine for centuries, and the modern research is catching up to what practitioners have known for a long time: it works. Bacopa improves memory formation, reduces anxiety, and supports overall cognitive function. The mechanism involves enhancing synaptic communication and reducing oxidative stress in the hippocampus -- the brain region most critical for forming and retrieving memories.
Here's the catch, and I'm going to be honest about it: Bacopa takes time. It is not an instant nootropic. I didn't notice much in the first month. By month three, I was remembering names at parties. That had never happened before. I am not a person who remembers names at parties. Now I am. That's a real change, and it matters.
Three hundred milligrams of a standardized extract (look for 20-45% bacosides on the label) every day. Take it with food -- it absorbs better with fat. Commit to three months before you evaluate. The results are worth the patience.
See Bacopa recommendations at talentbiohackers.com/products3. Phosphatidylserine -- 300mg Daily
Phosphatidylserine is a fatty substance that your brain cells are literally made of. It's a structural component of neuronal membranes -- the walls of your brain cells. Taking it as a supplement helps maintain the integrity of those walls, supports cellular communication, and has a well-documented effect on cortisol. Specifically: it lowers it.
Cortisol is your stress hormone. In short bursts, it's useful -- it gets you moving when something needs handling. Chronically elevated, it is devastating to your brain. High chronic cortisol shrinks the hippocampus, impairs memory consolidation, and contributes to cognitive decline. Phosphatidylserine puts the brakes on that process.
Studies show improvements in memory, attention, and mood -- particularly in adults over fifty -- with consistent phosphatidylserine supplementation. Three hundred milligrams a day with a meal. This one earns its place in the stack.
See phosphatidylserine recommendations at talentbiohackers.com/products4. Citicoline (CDP Choline) -- 250mg Daily
Citicoline -- also known as CDP choline -- provides choline, which your brain converts into acetylcholine. Acetylcholine is the neurotransmitter primarily responsible for learning and memory. It's the chemical signal that fires when you're encoding new information and retrieving stored information. Low acetylcholine levels are associated with memory problems and cognitive decline. Keeping the supply chain healthy is basic maintenance.
Citicoline also helps repair and maintain neuronal cell membranes, which matters as the membranes age and their fatty acid composition shifts. Two hundred fifty milligrams a day. Some people use Alpha GPC instead -- both work. I chose citicoline. Either is a good choice.
See citicoline recommendations at talentbiohackers.com/products5. Acetyl L-Carnitine (ALCAR) -- 500-1,000mg Daily
Acetyl L-Carnitine is an amino acid that does two things well: it helps your brain's mitochondria produce energy more efficiently, and it has neuroprotective properties that help defend neurons against age-related damage. The combination of those two functions -- more energy, better protection -- is exactly what you want from a brain supplement.
The thing I notice most with ALCAR is focus quality. It gives me a clean, non-jittery mental clarity -- like a really good cup of coffee without the anxiety and without the crash two hours later. I take five hundred to a thousand milligrams a day on an empty stomach. Start at five hundred and see how it lands.
See ALCAR recommendations at talentbiohackers.com/productsHow to Build the Brain Stack Without Getting Overwhelmed
Five supplements is still a lot if you're new to this. You don't have to copy my stack exactly. Pick the ones that address your biggest complaint:
- Forgetfulness and word recall? Start with Lion's Mane and Bacopa. Give them ninety days.
- Brain fog and stress? Start with Phosphatidylserine and ALCAR. The cortisol reduction from PS and the clean focus from ALCAR is a powerful combination.
- General cognitive maintenance? Citicoline is your baseline. It's supporting fundamental neurotransmitter infrastructure.
Start low, go slow. Add one new supplement every week or two. Keep a journal -- just a note on your phone. "Took Lion's Mane today. Felt clearer by lunch." Simple observation over time beats guessing every time.
The Secret They Don't Tell You
Here is the honest truth about brain supplements, and I say it because I respect you enough to be straight with you: supplements will not fix a bad diet, no sleep, and zero exercise. They are the turbocharger, not the engine. You still need real food, seven hours of sleep, and daily movement. That's Episode 1. If you skipped it, go back.
But when you do those things -- when you have the foundation from Episode 2 in place and you're sleeping and moving -- this brain stack will make you sharper. You'll be the person who remembers everyone's name, tells great stories, and still wins at cards. That's the goal. Not just living long. Living sharp.
Coming Up in Morning Kick
Episodes 4 and 5 cover heart health and the anti-aging stack. We'll talk about what keeps your cardiovascular system running, why your heart health determines your brain health, and the supplements doing the most interesting work in longevity research right now.
But for now, start with one brain supplement. Just one. Pick the complaint that bothers you most and address that first.
Find Your Weakest Domain
Before you build your brain stack, find out where you actually stand. The Biohacker Score quiz identifies your weakest performance domains in eight questions -- so you know exactly where to focus.
Take the Free Quiz at talentbiohackers.com/quizI'm Herman. This is Morning Kick. Go take your brain stack. I'll see you in the next one.
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