HUBERMAN'S, ATTIA'S, FERRIS, AND OTHER INFUENCER'S COGNITIVE & MOOD SUPPLEMENT PROTOCOLS

This category is perhaps the most nuanced in the supplement landscape, as approaches vary significantly depending on whether the focus is acute performance enhancement, chronic mood support, or long-term neuroprotection. The following review examines protocols from prominent health influencers who have publicly shared their cognitive and mood supplement strategies, along with key distinctions and content opportunities for evidence-based practitioners.

Andrew Huberman’s Cognitive Stack​

Huberman emphasizes a three-tiered approach: foundational brain health, acute performance enhancement, and mood regulation. His protocol is the most detailed publicly shared cognitive stack among major health influencers.
Daily Foundational Stack
• Alpha-GPC (300 mg, 4 days/week) — Taken 10–20 minutes prior to deep focus work to increase acetylcholine transmission for memory and learning.
• L-Tyrosine (500–1,000 mg, occasionally) — An amino acid that contributes to dopamine production, improving working memory and focus during multitasking. Note: it comes with a post-dose crash.
• Creatine (5 g daily) — Supports brain energy and neuroprotection, with excellent evidence for both physical and cognitive benefits.
• Omega-3 Fatty Acids (>1 g EPA/day) — Provides anti-depressant effects and supports blood lipid profiles.
Acute Performance Enhancement (Used Sparingly)
• PEA (500 mg) + Alpha-GPC (300 mg) — Produces a sharp, transient dopamine increase lasting 30–45 minutes. Huberman finds PEA more regulated and balanced than L-Tyrosine. Taken once a week or once every two weeks.
• Rhodiola Rosea — Taken before workouts to improve endurance and reduce perceived fatigue.
Mood & Stress Support
• Omega-3s (>1 g EPA/day) — Critical for cardiovascular health, cognitive function, and mood regulation.
• Ashwagandha (occasionally) — Used during stressful periods for cortisol-reducing effects.

Peter Attia’s Brain-Specific Stack​

Attia takes a more conservative, biomarker-driven approach focused on neuroprotection rather than acute performance enhancement.
Core Cognitive Compounds
• Magnesium L-Threonate (Magtein) — This form uniquely crosses the blood-brain barrier, with studies suggesting it may improve cognitive function in older adults by raising brain magnesium levels.
• Theracurmin (90–180 mg daily) — An 18-month study of 40 subjects without dementia showed the Theracurmin group improved memory and attention scores, with brain imaging showing decreases in amyloid and tau accumulation.
• Omega-3 Supplementation — Higher intakes associated with lower risk of heart disease death, reduced inflammation, and potentially better mood regulation. Emerging research suggests omega-3’s cognitive benefits may only manifest with adequate B vitamin status.
Mood & Homocysteine Management
• Vitamin B6 — Mitigates homocysteine and supports neurotransmitter production (serotonin). A 2022 study showed supplemental B6 improved mood and reduced depression and anxiety.
• Methylated B12 — Mitigates homocysteine—an amino acid from protein metabolism that, at high levels, contributes to cardiovascular disease, anxiety, depression, and dementia.

Bryan Johnson’s Mood & Cognitive Stack​

Bryan Johnson emphasizes mood stabilization and neuroprotection as integral components of his data-driven longevity protocol.
• Lithium Orotate — Neuroprotection and mood stabilization.
• Theanine & Glutathione — Positive effects on mood and powerful antioxidant properties, promoting overall mental and physical wellness.
• Ashwagandha (600 mg, morning) — An adaptogenic herb used for centuries to lower stress and support hormonal balance, potentially reducing cortisol, improving sleep, and supporting testosterone levels.
• Cocoa Powder (6 g, flavanol-rich) — Linked to better mood, cognitive support, and antioxidant activity.
• Omega-3s (1,000–2,000 mg EPA+DHA) — Cardiovascular and inflammation support.
• L-Theanine, Magnesium & CaAKG — Widely studied for roles in relaxation, mental focus, and maintaining a calm, balanced daily routine.

Tim Ferriss & Peter Attia on Depression & Mood​

Tim Ferriss and Peter Attia have discussed psychedelics and mental health in depth, with Ferriss shifting his focus from investing in startups to funding research that establishes more reliable knowledge and therapeutic options for those suffering from anxiety, depression, and addiction.

Important Note Neither Ferriss nor Attia promotes a simple supplement-based approach to clinical depression. Both emphasize that serious mood disorders often require professional interventions beyond supplementation alone.

Rhonda Patrick’s Approach​

Patrick emphasizes foundational cardiovascular and micronutrient health for mood support rather than targeting specific mood compounds. Her protocol prioritizes omega-3s, vitamin D, and magnesium—all foundational elements for mood regulation.

Key Distinctions from Sleep & Sexual Performance Protocols​

Cognitive and mood supplement protocols differ from sleep and sexual performance stacks in several important ways:
1. Acute vs. Chronic Approaches: These protocols distinguish between acute performance enhancement (PEA, L-Tyrosine) and chronic neuroprotection (Theracurmin, B vitamins, omega-3s).
2. Homocysteine Management: Unlike sleep or sexual function stacks, mood protocols emphasize homocysteine—a marker spanning cardiovascular, psychiatric, and cognitive health.
3. Tolerance & Cycling: Acute dopaminergic compounds (PEA, L-Tyrosine) require cycling to prevent tolerance, while foundational compounds (omega-3s, magnesium) are taken daily.
4. Limited Depression Claims: Despite the prevalence of depression, most influencers avoid claiming supplements “treat” depression, emphasizing mood support and baseline optimization instead. Ferriss and Attia’s focus on psychedelics research signals recognition that supplementation alone is insufficient for clinical mood disorders.
5. B Vitamin Synergy: Emerging evidence suggests omega-3 cognitive benefits require adequate B vitamin status—a sophisticated insight rarely discussed outside Attia’s platform.


This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before starting any supplement regimen.

 

Thread 'Palmitoylethanolamide (PEA) Pain Management: A Comprehensive Review'

Jan 20, 2026

Palmitoylethanolamide (PEA)

A Comprehensive Review of Mechanisms, Clinical Evidence, and Practical Applications

January 2026​

Abstract​

Palmitoylethanolamide (PEA) is an endogenous fatty acid amide belonging to the N-acylethanolamine family with extensively documented anti-inflammatory, analgesic, immunomodulatory, and neuroprotective effects. Synthesized on demand within the lipid bilayer in response to cellular stress, PEA acts through multiple molecular targets including PPAR-α activation, indirect modulation of the endocannabinoid system via the entourage...

• Nelson Vergel
• chronic pain palmitoylethanolamide (pea) post finasteride syndrome
• Replies: 9
• Forum: Pain Management Research

• 

 

Thread 'Effect of alpha glycerylphosphorylcholine (Alpha-GPC) on memory and other health issues'

Jan 13, 2019

Has anyone used α-Glycerophosphocholine (GPC) ? It gives me focus. I use this product

Here is a study that also shows increased GH and liver fat oxidation.


Glycerophosphocholine enhances growth hormone secretion and fat oxidation in young adults

by Kawamura, Takashi, M.S.|Okubo, Takeshi, Ph.D.|Sato, Koji, Ph.D.|Fujita, Satoshi, Ph.D.|Goto, Kazushige, Ph.D.|Hamaoka, Takafumi, M.D., Ph.D.|Iemitsu, Motoyuki, Ph.D
Nutrition, 2012, Volume 28, Issue 11

Abstract

Objective α-Glycerophosphocholine (GPC) is a putative acetylcholine precursor that potentially increases growth...

• Nelson Vergel
• alpha glycerylphosphorylcholine alpha gpc cognitive memory
• Replies: 12
• Forum: Nutrition and Supplements

• 

 

I see Attia does not include visits to Epsteins

 

While there are some worthwhile things here, this shows the problem with mainstream influencers who are really gatekeepers for mainstream medicine. Every health intervention needs to start with removing the cause of the problem, which in the case of cognitive issues is IMO best captured by Dr. Bredesen's dementia reversal program (although I don't entirely support he vegetarian aspect of it.)
None of this will work if insulin is chronically elevated, statins (and possibly gabapentin are in the equation), or hormones are dysregulated, just to cite three examples. To my knowledge, none of these people has ever interviewed, let alone endorsed Dr. Bredesen, (who AFAIK is the only researcher to officially show reversal, not just slowing but reversal, of dementia in multiple studies).
Anything that damages blood flow will likely damage the brain and for that Dr. Kendrick's interventions are key. Eliminating seed oils is another fundamental none of these people seem to acknowledge AFAIK. Zeta potential as AMidwesternDoctor has extensively chronicled is another critical element (which partially explains why aluminum and anything else that promotes pathological clotting is really bad for the brain.)

 

I see Attia does not include visits to Epsteins

Inability/unwillingness to do a background check from credible (non-mainstream) sources and/or use a search engine to do the due diligence Joe Rogan claims to have done in a matter of minutes also partially explains some very high-risk/low-reward health advice. And that's assuming nothing worse...

 

While there are some worthwhile things here, this shows the problem with mainstream influencers who are really gatekeepers for mainstream medicine. Every health intervention needs to start with removing the cause of the problem, which in the case of cognitive issues is IMO best captured by Dr. Bredesen's dementia reversal program (although I don't entirely support he vegetarian aspect of it.)
None of this will work if insulin is chronically elevated, statins (and possibly gabapentin are in the equation), or hormones are dysregulated, just to cite three examples. To my knowledge, none of these people has ever interviewed, let alone endorsed Dr. Bredesen, (who AFAIK is the only researcher to officially show reversal, not just slowing but reversal, of dementia in multiple studies).
Anything that damages blood flow will likely damage the brain and for that Dr. Kendrick's interventions are key. Eliminating seed oils is another fundamental none of these people seem to acknowledge AFAIK. Zeta potential as AMidwesternDoctor has extensively chronicled is another critical element (which partially explains why aluminum and anything else that promotes pathological clotting is really bad for the brain.)

I’ve heard snippets from everyone listed above, but Huberman is the only one I listen to somewhat regularly. And in his defense he frequently stresses the importance healthy lifestyle habits like good sleep hygiene, clean diet, regular exercise based on personal fitness goals, among others. He does discuss supplements frequently, but his approach to them is basically always as a second focus after the key aspects of healthy habits are prioritized. He also seems to take a very scientifically rigorous approach to his deep dives into various supplements and treatments, which imho allows his discussions to carry more weight than some of the other people in the health and longevity arena.

I agree with pretty much all of your points though. Never heard any interviews with Dr. Bresden though, so if you have any you’d recommend I’d be interested to listen. Not gonna lie though… the vegetarian aspect is gonna be hard for me to get past lol. But I’m sure he probably has lots of other good points.

 

I’ve heard snippets from everyone listed above, but Huberman is the only one I listen to somewhat regularly. And in his defense he frequently stresses the importance healthy lifestyle habits like good sleep hygiene, clean diet, regular exercise based on personal fitness goals, among others. He does discuss supplements frequently, but his approach to them is basically always as a second focus after the key aspects of healthy habits are prioritized. He also seems to take a very scientifically rigorous approach to his deep dives into various supplements and treatments, which imho allows his discussions to carry more weight than some of the other people in the health and longevity arena.

I agree with pretty much all of your points though. Never heard any interviews with Dr. Bresden though, so if you have any you’d recommend I’d be interested to listen. Not gonna lie though… the vegetarian aspect is gonna be hard for me to get past lol. But I’m sure he probably has lots of other good points.

I'm least familiar with AH of the people above but I'm suspicious of people who didn't get kicked off of YouTube during covid, and his recent anti-alcohol focus is IMO off-base on a number of points as Chris Masterjohn and Mark Sisson among other have also pointed out. The common thread I generally see is these people portray themselves as forward thinking but they are very careful to never challenge any of the core of mainstream medicine. It's also hard to be scientifically rigorous when so much of health science is poor quality or totally corrupt.

Regarding Bredesen, I've been following his work since 2014 so it's hard to point at one episode, but there are a number of videos of him, his interviews with Dave Asprey and on SuperHumanRadio are good to listen to, and his book the end of Alzheimer's is a great resource too. The most recent one with DA was last September I think. The good thing is he has a 36-point list of topics to address and a way of categorizing the different types of dementia that break the topic down far better than anyone else I've heard. He believes the vegetarian approach is good for reducing inflammation and overall insulin levels, but I suspect he would support any approach that did those things. He's not a fanatic about it, For him it's a means to an end but there are way that will work better for many people to achieve those ends IMO.