Alpha gpc and caffeine

Andrew Huberman discusses the use of Alpha GPC and caffeine in several contexts, including cognitive and physical performance enhancement.

Alpha GPC

• Alpha GPC (Alpha-Glycerylphosphorylcholine) is primarily used to increase acetylcholine, which enhances focus and cognitive performance.
• Typical doses range from 300 to 600 mg, taken before cognitive tasks or physical workouts.
• It can boost power output and performance in activities requiring high force generation, such as sprinting or weight training.
• There are some concerns about long-term use possibly increasing stroke risk due to TMAO levels, which can be mitigated by taking garlic supplements containing allicin 1 2 3 4.
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    1

    Focus and Stimulants

    01:41:49
    
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    2

    Cognitive Enhancers Explored

    01:40:31
    
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    3

    Caffeine and Learning

    00:55:10
    
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    4

    Non-Stimulant Performance Boosts

    01:31:20
    
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    5

    Enhancing Focus Naturally

    01:38:54
    
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    6

    Caffeine and Performance

    01:07:47
    
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    7

    Boosting Focus

    01:29:09
    

Caffeine

• Caffeine works mainly by reducing fatigue and increasing alertness. It blocks adenosine receptors and stimulates the release of adrenaline and dopamine.
• Commonly consumed through coffee, tea, or energy drinks before workouts or cognitive work to boost performance.
• Caffeine enhances alertness by increasing epinephrine and can also upregulate dopamine receptors, enhancing focus and motivation 3 5.

Combining Alpha GPC and Caffeine

• The combination of Alpha GPC and caffeine can be quite potent. Alpha GPC enhances focus through the acetylcholine pathway, while caffeine boosts overall alertness and energy.
• Dr. Huberman personally uses 300 mg of Alpha GPC with caffeine (from coffee or yerba mate) before workouts or cognitive tasks to maximize focus and performance 1 4 6.
• It's important to trial individual components separately to understand their effects before combining them 1.

Caution and Recommendations

• Be mindful of the potential risks with long-term use of Alpha GPC and monitor any changes through regular health checks.
• Always consult with a healthcare provider before starting any new supplementation regimen 6 7.

This approach underscores the importance of personalized experimentation to find the right balance for individual cognitive and physical enhancement strategies.