Energy Stack

Energy Stack — Starter Protocol

A simple, evidence‑guided stack to boost baseline energy and build all‑day stamina for focused work. Start low, track response, and change one thing at a time.

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Morning activation

⭐ AM plan lifts alertness and sets a steady energy baseline without a crash.

Hydrate and light movement

Why: Primes circulation and cognitive arousal without spiking stress hormones

Creatine 3–5 g with food

Why: Increases brain phosphocreatine to buffer ATP demand, which can reduce mental fatigue and help sustain focus in long work blocks

Caffeine 100–200 mg after breakfast

Why: Food buffers absorption to reduce jitters and reflux, giving a steadier alertness curve for deep work

Optional: CoQ10 100–200 mg with breakfast

Why: Supports mitochondrial electron transport and may reduce perceived fatigue for steadier late‑morning energy

Midday sustain

⭐ Top up cellular energy and smooth stress so you can keep going without jitters.

Balanced lunch with 25–35 g protein + fiber — steadies blood glucose and provides amino acids for neurotransmitter synthesis, preventing post‑lunch crashes

Light walk or mobility 5–10 minutes — boosts catecholamines and blood flow, lifting energy without relying on more caffeine

Optional: CoQ10 100–200 mg with food — supports mitochondrial output for the afternoon when natural energy dips

Electrolytes 250–500 mg sodium if training or in heat — replaces sodium lost to sweat, supports plasma volume and cognitive alertness, and helps prevent fatigue headaches

Evening recovery

⭐ Better recovery today → higher natural energy tomorrow.

Dim screens and lower lights — preserves melatonin timing, supports deeper sleep and higher next‑day energy

Electrolyte top‑up if needed — maintains hydration and blood volume to reduce nighttime cramps and next‑day fatigue, especially after training or heat exposure

Magnesium 100–200 mg elemental 60–90 min before bed — supports relaxation and sleep quality; better sleep drives higher next‑day energy and focus

Wind‑down routine (breathwork, stretch, reading) for 10–20 minutes — lowers arousal and heart rate variability debt, improving sleep onset and depth so you wake with steadier energy

Why this works (in brief)

Statements on this site have not been evaluated by the Food and Drug Administration.
Products and information are not intended to diagnose, treat, cure, or prevent any disease. Learn More

Mechanism	What it does	Why it matters for stamina
Cellular ATP production	Creatine Monohydrate and Coenzyme Q10 (CoQ10) support mitochondrial energy and antioxidant defenses	Improves work capacity and reduces energy dips across long blocks
Gentle alerting	Caffeine supports vigilance and reaction time	Raises perceived energy and helps you initiate demanding work
Stress resilience	Adaptogens like Cordyceps Mushroom may support stress tolerance and reduce perceived fatigue	Smoother stress response preserves energy for cognitive work
Glucose stability + hydration	Protein‑forward meals, fiber, and electrolytes maintain stable blood sugar and volume	Prevents mid‑afternoon slumps and headaches that sap output
Sleep‑to‑energy link	Evening Magnesium Glycinate can improve sleep quality	Restorative sleep refills energy reserves for the next day

Week‑by‑week ramp

Week 1
Dial in hydration and meals. Add

Creatine Monohydrate 3–5 g daily and calibrate

Caffeine.

Week 2
Add

Coenzyme Q10 (CoQ10) 100–200 mg with food if afternoon energy dips persist.

Week 3
Layer an adaptogen such as

Cordyceps Mushroom if stress‑related fatigue is prominent.

Week 4
Lock in recovery. If sleep quality lags, consider evening

Magnesium Glycinate.

TIP: Change only one variable per week when possible. Keep a daily 1–10 energy score plus a short note.

Dosing cheat sheet

Supplement	Dose	Timing	Notes
Caffeine	100–200 mg per dose, cap ~400 mg/day	AM, avoid within 8–10 h of bedtime	Prefer after food to reduce jitters; small midday top‑ups only if sleep unaffected
Creatine Monohydrate	3–5 g/day	Any time with a meal	Daily consistency > timing for energy and cognitive stamina
Coenzyme Q10 (CoQ10)	100–200 mg/day	With fat‑containing meal	Consider for afternoon stamina and reduced fatigue
Cordyceps Mushroom	500–1,000 mg extract providing ~3%+ actives	AM or early afternoon	Adaptogenic support for stress‑related fatigue; avoid late dosing
Electrolytes	Sodium 500–1,500 mg spread through day	AM and early PM	Balance with potassium and magnesium from food or a balanced mix
Protein + fiber	25–35 g protein per meal	Each meal	Supports stable glucose and sustained energy
Magnesium Glycinate	100–400 mg elemental	Evening, 60–90 min before bed	Start low; separate from certain meds by 2+ hours

Safety and interactions (scan before you start)

Caffeine: May worsen anxiety, elevate HR/BP, and aggravate reflux. Interacts with stimulants, certain antibiotics, clozapine, lithium. Pregnancy: often limit to ~200 mg/day.