Energy / Focus Protocol | The Well Years

A daytime stack for clean, steady energy without the jitter. It pairs caffeine with L-theanine, adds foundational creatine and amino acids, supports cognitive function with a choline source, and uses an afternoon adaptogen to help you stay steady through the day.

How this connects

Energy sits downstream of Sleep + Stress: no stack can fully make up for short or broken nights. Steady daytime energy, in turn, supports mood, libido, and Hormone Health, with mitochondrial, metabolic, and gut health underneath it all. Training recovery starts in the gut too: digestion is where protein becomes the building blocks muscles rebuild with, and L-Glutamine (on the Gut Health page) supports both gut lining integrity and recovery if you train hard. Read the full protocol story.

Also see Hormone Health, Fertility & Sexual Wellness: steady energy and blood sugar support mood, drive, and healthy hormone balance.

Free foundations first

Habits that make this protocol work

These cost nothing and do the heavy lifting. Supplements are meant to sit on top of them, not replace them.

Morning outdoor lightStep outside within the first hour of waking for 5–10 minutes (longer when it’s overcast). Daylight helps anchor your body clock and the natural morning cortisol rise.
Caffeine cutoffHave your last caffeine about 8–10 hours before bed. Caffeine lingers for hours, and research shows even a dose 6 hours before bed can disturb sleep.
Protein at every mealBuild each meal around a solid portion of protein. It supports muscle, recovery, and staying full, and steadies energy through the day.
Break up long sittingStand up and move for a few minutes every 30–60 minutes. A short walk beats another coffee for the afternoon dip.
Zone 2 cardioEasy-to-moderate cardio where you can still talk in full sentences, accumulated across the week. It’s a training stimulus for your mitochondria.
Time your hard trainingFinish intense workouts roughly 3+ hours before bed. Most evening exercise is fine; it’s very hard sessions right before bed that tend to get in the way.

The stack

5 products · Brand options are listed for each; choose one that fits your preferences and budget.

Caffeine + L-Theanine

Brands: Momentous · Thorne · Performance Lab
Typical dose: ~100–200 mg caffeine with 100–200 mg L-theanine (≈1:1 to 1:2)

L-theanine smooths caffeine’s edge, supporting calm, sustained focus and alertness without the jittery spike-and-crash.*

Keep caffeine earlier in the day to protect sleep.

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Also in: Weight / Metabolic

Creatine Monohydrate

Brands: Momentous · Thorne · Transparent Labs
Typical dose: 3–5 g daily (timing flexible)

One of the most studied supplements available. Supports muscle strength, power output, and cellular energy (ATP) recycling, with emerging support for cognitive performance.*

Look for third-party tested, pure creatine monohydrate. Hydrate well.

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Alpha-GPC or Citicoline

Brands: Performance Lab (Mind Lab Pro) · Momentous · Thorne
Typical dose: Alpha-GPC 300–600 mg or Citicoline 250–500 mg

Bioavailable choline sources that support acetylcholine production, memory, and focus, a natural pairing with a morning caffeine + theanine stack.*

Choose one form to start; Mind Lab Pro includes citicoline in a multi-ingredient formula.

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Also in: Sleep + Stress

Afternoon Adaptogen: Rhodiola or Ashwagandha

Brands: Thorne · Momentous
Typical dose: Rhodiola 200–400 mg (standardized) or Ashwagandha 300–600 mg

An early-afternoon adaptogen supports mental stamina and resilience to everyday stress, helping you stay steady through the post-lunch dip without more caffeine.*

Rhodiola can feel stimulating for some; take it earlier in the day. Ashwagandha is also listed under Sleep + Stress.

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Also in: Weight / Metabolic

Essential Amino Acids (Perfect Aminos)

Brands: BodyHealth Perfect Aminos · or similar EAA blend
Typical dose: 5–10 g, ideally ~15–30 min before a workout

A good pre-workout option, including during a fasted window: all nine essential amino acids provide the building blocks for muscle protein synthesis and recovery with minimal calories, so many people use them while fasting.*

Does not replace complete protein from meals. Leucine still signals muscle-building pathways, so if your fast has a specific goal beyond calories, check with your clinician or coach.

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Talk to your healthcare provider first. Supplements affect everyone differently and can interact with medications. Start with one product at a time at the low end of the dose range, and check with your clinician before starting, especially if you are pregnant, nursing, taking prescription medication, or managing a health condition. Doses shown are typical label ranges, not personal recommendations.