🧠 Neuro Bio-Hacking Cheat Sheet

🛒 Supplements to Buy (For Brain & Dopamine Support)

1. Dopamine & Neurotransmitter Support

• L-Tyrosine (500-1000mg/day) – Dopamine precursor, prevents depletion

• Phenylalanine (500-1000mg/day) – Alternative dopamine precursor

• Mucuna Pruriens (L-Dopa) (200-500mg/day) – Direct dopamine boost, but don’t overuse

2. Neuroprotection & Stimulant Recovery

• N-Acetyl Cysteine (NAC) (600-1200mg/day) – Reduces oxidative stress from stimulants

• Lion’s Mane Mushroom (500-1000mg/day) – Supports neurogenesis, prevents cognitive decline

• Rhodiola Rosea (200-500mg/day) – Stabilizes energy & stress levels

• Acetyl-L-Carnitine (ALCAR) (500-1500mg/day) – Helps brain function & energy levels

• DXM (Dextromethorphan) – Already using it to reduce stimulant neurotoxicity (NMDA antagonist effect)

3. Nervous System & HRV Stabilization

• Magnesium (Glycinate or L-Threonate) (200-400mg/day) – Calms nervous system, improves sleep

• Omega-3 (DHA-heavy) (1000-2000mg/day) – Supports brain repair & neurotransmitter function

• B-Complex (B6, B12, Folate) – Required for dopamine metabolism

• Theanine (100-200mg/day) – Reduces stimulant jitters & anxiety

4. Blood Sugar & Metabolic Regulation

• Chromium Picolinate – Helps stabilize glucose levels

• Berberine – Mimics metformin, improves insulin sensitivity

• Electrolytes (Sodium, Potassium, Magnesium) – Prevents crashes & dehydration from stimulants

✅ Patterns & Habits to Adopt

🚀 Stimulant Use: Smart Cycling

• Take a break every 10 days (1-2 days stimulant-free) to reset dopamine sensitivity

• Track HRV (Apple Watch): If HRV drops >20 points below baseline, skip stimulants for the day

• Use DXM sparingly (too much can mess with serotonin/dopamine balance)

🧠 Biohacking for Long-Term Recovery

• Start each morning with L-Tyrosine + B-Vitamins (priming dopamine system)

• Hydrate + electrolytes before dosing stimulants (avoids HRV crashes)

• Limit stimulant use on high-stress days (prevents overloading nervous system)

• Check blood sugar if feeling “off” (glucose instability can mimic dopamine crashes)

• Use Theanine to smooth out amphetamine comedowns

😴 Recovery & Sleep Optimization

• Magnesium + Omega-3 + NAC before bed (brain recovery)

• Use sleep tracking to predict HRV trends

• Caffeine-free on reset days (let nervous system chill)

💊 Optional Stimulant Alternatives (For Reset Days)

• Caffeine + Theanine (100mg caffeine / 200mg theanine) – Smooth, controlled focus

• Rhodiola + ALCAR – Mild stimulant alternative

• Modafinil (if available) – Non-amphetamine alternative (if you can get it)

🔥 Recovery & Protection Summary

✔ Keep stimulant use structured to avoid dopamine burnout

✔ Use supplements to repair dopamine receptors & reduce neurotoxicity

✔ Listen to HRV drops & blood sugar dips to prevent overloading the nervous system

✔ Plan reset days (2-3x a month) to prevent tolerance buildup

✔ Use DXM in moderation—it helps prevent amphetamine damage, but don’t overdo it