< shift/library / biohacking

L-Theanine + Caffeine Focus Stack

biohacking · easy · 10 seconds to take

What is L-Theanine + Caffeine Focus Stack?

The simplest, cheapest nootropic stack: 200mg L-theanine + 100mg caffeine. The theanine smooths out caffeine's jitters and anxiety while preserving the focus and alertness. Green tea is nature's version of this stack.

Is there evidence for it?

EVIDENCEstrong

How do you do L-Theanine + Caffeine Focus Stack?

  1. 1.Take 200mg L-theanine with your morning coffee (100-200mg caffeine). Ratio of 2:1 theanine-to-caffeine is optimal
  2. 2.L-theanine is available as capsules ($10-15 for 2 months) or naturally occurs in green tea (a cup of matcha contains roughly the right ratio)
  3. 3.Effects are felt within 30-45 minutes: calm alertness, improved focus, reduced anxiety without drowsiness
  4. 4.Can be taken 1-2x daily. Afternoon dose should use less caffeine (50mg) if you're sensitive to sleep disruption
  5. 5.No tolerance buildup for L-theanine — works consistently. Cycle the caffeine component if tolerance develops

How long does it take?

10 seconds to take.

Is it hard to start?

easy.

PRACTICE ITComposed days — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Haskell et al. (2008, Biological Psychology), Owen et al. (2008), systematic reviews of L-theanine+caffeine
biohacking · focus · energy · anxiety · productivity
> find what fits you

Related in biohacking

Sauna + Cold Plunge Contrast ProtocolAlternate between sauna (15-20 min at 170-210°F) and cold plunge (2-5 min at 40-60°F) for 2-3 rounds...Methylene Blue Microdosing for CognitionTake pharmaceutical-grade methylene blue at 0.5-4mg/kg to enhance mitochondrial electron transport, boost ATP...Photobiomodulation (Transcranial + Thyroid)Apply near-infrared light at 810-830nm directly to the scalp for cognitive enhancement or to the thyroid for...Mitochondrial Uncoupling via Cold + ExerciseCombine cold exposure with exercise to maximally activate brown adipose tissue (BAT) and UCP1 mitochondrial...Wim Hof Breathing TechniqueControlled hyperventilation followed by breath retention — 30-40 deep breaths followed by exhale-and-hold for...Extended Water Fasting (3-5 Day Protocol)Prolonged water-only fasting for 3-5 consecutive days to trigger deep autophagy, immune system regeneration...

> everything in biohacking

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.