Focus stack
His occasional focus stack (Focus Toolkit episode)
From his 2022 Focus Toolkit episode. He says combining all of these is rare: about once every two weeks, typically more like once a month.
How he takes it
Before certain work bouts: 500 mg L-tyrosine, 300 mg alpha-GPC and a cup of coffee, done early in the day, "certainly not after 2 or 3 p.m." to protect sleep. Every once in a while he swaps in (or adds) 500 mg phenylethylamine for L-tyrosine. He says combining all four is "a fairly rare occurrence": "probably about once every two weeks, and typically more like once a month," only for an intensely challenging bout of work, and then before the noon hour. He doesn't go past about 100 or 200 mg caffeine because he doesn't like feeling too jittery, and tries not to combine more than two or three focus tools at once. Garlic accompanies any alpha-GPC.
What’s in it
Core
- L-Tyrosine
He said “500 milligrams of L-tyrosine”
- Alpha-GPC
He said “300 milligrams of alpha-GPC”
- Caffeine
He said “a cup of coffee”
- Garlic
He said “a 600-milligram capsule of garlic anytime I take Alpha-GPC”
Optional extras
- Phenylethylamine (PEA)
He said “500 milligrams of phenylethylamine”
Cautions he mentions
- L-Tyrosine
- I do not recommend following the dosages that were used in these two studies because they are exceedingly high; start with the lowest possible dose.
- If you have a pre-existing dopaminergic condition (schizophrenia or psychosis of any kind, bipolar, anxiety), L-tyrosine will not be good for you.
- People vary tremendously in sensitivity; for some people the best dose is zero milligrams.
- People with preexisting hyperdopaminergic conditions like mania should probably not take L-tyrosine.
- With bipolar depression or any other dopamine-sensitive condition, be very cautious.
- There is a crash; not massive at appropriate doses, but it can come about a day later.
- He says he personally tends to crash pretty hard afterward.
- Keep an eye on whether you're combining it with caffeine or any other stimulants, and whether you crash the same day or the next day.
- Don't take it after 2-3 p.m. if you intend to sleep that night.
- Alpha-GPC
- A study suggests alpha-GPC taken chronically over many years could increase vulnerability to stroke; his read is that the data are not very conclusive.
- The stroke concern seems related to increases in TMAO; he offsets this with 600 mg garlic whenever he takes alpha-GPC.
- Half-life is about four to six hours; you wouldn't necessarily want to take it right before bed.
- He takes it early in the day so it does not disrupt his sleep.
- Caffeine
- Start on the lower end of the 1-3 mg/kg range; if sensitive, start lower.
- Avoid caffeine within 10-12 hours of bedtime; for some people 8 hours is fine.
- If you experience anxiety or panic attacks, be very careful with your caffeine intake.
- Avoid extended consumption of high levels of caffeine: increased risk of headaches, anxiety, irritability and blood vessel damage.
- Large commercial coffees can contain as much as 1 gram (1,000 mg) of caffeine.
- Caffeine is a diuretic (loss of fluid, sodium and other electrolytes); consume equal volumes of water with your caffeine.
- Phenylethylamine (PEA)
- Don't take these after 2-3 p.m. if you intend to sleep that night.
- If you have bipolar depression or any other dopamine-sensitive condition, be very cautious.
- Check with your healthcare provider before you take anything or remove anything.
Where he laid it out
- 1
“I will take 500 milligrams of L-tyrosine, 300 milligrams of alpha-GPC, and a cup of coffee.”
Focus Toolkit: Tools to Improve Your Focus & Concentration
Episode · 01:33:52 · 2022
- 2
“I would say the frequency at which I combine all four of those things is probably about once every two weeks, and typically more like once a month.”
Focus Toolkit: Tools to Improve Your Focus & Concentration
Episode · 01:42:56 · 2022
- 3
“I make it a point to always ingest a 600-milligram capsule of garlic anytime I take Alpha-GPC”
Focus Toolkit: Tools to Improve Your Focus & Concentration
Episode · 01:29:10 · 2022
- 4
“I'm careful to do this early in the day, certainly not after 2 or 3 p.m.”
Focus Toolkit: Tools to Improve Your Focus & Concentration
Episode · 01:33:52 · 2022
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition.