Skip to main content
Longevity Stack
All Protocols
Protocol · 8 weeks

Cognitive Enhancement

Focus, clarity, executive function

Why this is good for you

Build the neurochemical and structural conditions for sharp, sustained focus — and protect cognition for the long arc.

  • Aerobic capacity is the strongest modifiable predictor of preserved cognition in later life
  • Creatine improves cognitive performance under sleep deprivation and ageing
  • BDNF upregulation via training + Lion's Mane supports neuroplasticity

Overview

Eight weeks to sharpen attention, working memory and executive function via a Lion's Mane + L-theanine + creatine stack, paired with cognitive demand training and aerobic exercise.

Who this is for

  • ·Knowledge workers losing focus through the day
  • ·Adults concerned about early cognitive decline
  • ·Students or operators wanting durable mental output

The four pillars

Aerobic base

3× zone-2 (45 min) + 1× VO₂max — drives BDNF.

Cognitive load

Daily 25-min deep-focus block on novel skill.

Stack

Creatine, Lion's Mane, L-theanine + caffeine, omega-3.

Sleep

Non-negotiable 7.5 h opportunity — memory consolidation.

Phased timeline

Phase 1 · Weeks 1–2

Prime

Install stack + focus block

  • Add creatine + Lion's Mane
  • Daily 25-min focus
Phase 2 · Weeks 3–6

Load

Aerobic + cognitive load

  • 3× zone-2 + 1× VO₂max
  • Layer harder cognitive tasks
Phase 3 · Weeks 7–8

Assess

Self-test

  • Compare focus session length
  • Add Dihexa research only under physician

Daily schedule

07:00Caffeine 100 mg + L-theanine 200 mg, creatine 5 g
09:0025-min deep-focus block
12:00Lion's Mane 1 g with lunch
17:00Aerobic session
EveningOmega-3, magnesium glycinate

Biomarkers to track

MarkerTargetRationale
VO₂max+8%Cognitive longevity.
Sleep efficiency> 90%Memory consolidation.
Subjective focus (1–10)+2 pointsSelf-report tracking.

Cautions & contraindications

  • · Anxiety disorder (caffeine caution)
  • · Pregnancy

Educational content only — consult a qualified physician before starting any protocol.

Selected references