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Short-Term Energy Reset

Protocol overview

Compare your current stack nutrients to the outlined protocol recommendations.

We’ve all had those days, poor sleep, back-to-back meetings, or a general sense of brain fog that just won’t lift. While grabbing another cup of coffee might seem like the quick fix, the crash that follows often makes things worse. Instead, this short-term energy reset is designed to support your body’s natural systems without overstimulation. It goes beyond caffeine, targeting neurotransmitters and mitochondria to restore clarity, focus, and resilience when you need it most.

This protocol combines six well-researched nutrients that work synergistically to optimize both mental and physical energy. Coffeeberry®, a natural source of caffeine and brain-boosting polyphenols, provides smooth, sustained energy without the jittery edge of traditional coffee. It also supports levels of brain-derived neurotrophic factor (BDNF), a key molecule for cognitive performance and mood. Paired with 200 mg of L-theanine, a calming amino acid, this duo promotes relaxed alertness and buffers against the overstimulation often associated with caffeine.

To help your body adapt to stress and recover more effectively from fatigue, Rhodiola rosea offers fast-acting support. Clinically shown to reduce exhaustion and improve focus under sleep deprivation, it helps restore balance during demanding periods. Acetyl-L-carnitine rounds out the physical energy support by enhancing mitochondrial function, shuttling fatty acids into cells for ATP production and helping you feel more physically and mentally alert.

For cognitive drive, Citicoline (CDP-Choline) increases brain ATP and the production of acetylcholine and dopamine, two neurotransmitters essential for sharp focus and fast processing. L-tyrosine adds a final layer of support by replenishing dopamine and norepinephrine precursors, which are often depleted under stress or sleep loss.

If you’re particularly sensitive to caffeine or prone to anxiety, start slow and observe how your body responds. This protocol is best taken in the morning or early afternoon, as it may interfere with sleep if used too late in the day. Used strategically, it can help you bounce back from fatigue, enhance your cognitive edge, and face the day with calm, focused energy.

Last updated: May 13, 2025

6 Nutrients

Ca

Caffeine

100mg

Coffeeberry® is a natural source of caffeine and polyphenols that delivers smooth, sustained energy. It may enhance mental alertness and supports brain-derived neurotrophic factor (BDNF), promoting improved cognitive performance and mood without overstimulation. [1]

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L-T

L-Theanine

200mg

L-theanine is a calming amino acid that promotes relaxed focus, reduces stress, and smooths out the stimulating effects of caffeine. It supports mental clarity without sedation, making it ideal for clean, sustained energy during fatigue. [2]

RR

Rhodiola Rosea

285mg

Rhodiola rosea is a fast-acting adaptogen that supports energy, focus, and stress resilience. Clinically shown to reduce fatigue and improve mental performance, especially during sleep deprivation or high cognitive demand. [3]

L-C

L-Carnitine

1000mg

Acetyl-L-carnitine supports short-term energy by transporting fatty acids into mitochondria for ATP production, enhancing mental clarity and physical stamina. It’s may be especially helpful for overcoming fatigue from poor sleep or stress-induced energy dips. [4]

CD

CDP-Choline

500mg

Citicoline (CDP-Choline) supports short-term energy by enhancing brain ATP production and increasing acetylcholine and dopamine levels. It may improve focus, mental clarity, and processing speed—especially during stress, cognitive fatigue, or sleep deprivation. [5]

L-T

L-Tyrosine

1200mg

L-tyrosine is a precursor to dopamine and norepinephrine, supporting mental alertness, motivation, and stress resilience. It helps sustain focus and cognitive performance during sleep deprivation, fatigue, or high-pressure tasks. [6]

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Recommended for Caffeine, L-Theanine.
Servings
30.0
Price/serv
$0.91
From
$27.40
Format
capsule
Recommended for Rhodiola Rosea.
Servings
60.0
Price/serv
$0.38
From
$22.99
Format
capsule
Recommended for L-Carnitine.
Servings
60.0
Price/serv
$0.45
From
$27.00
Format
capsule
Recommended for CDP-Choline.
Servings
30.0
Price/serv
$1.43
From
$42.90
Format
capsule
Recommended for L-Tyrosine.
Servings
60.0
Price/serv
$0.62
From
$37.49
Format
capsule

Warnings

Do not use if you are pregnant, breastfeeding, or taking blood thinners, stimulant medications, seizure drugs, or antidepressants without consulting your healthcare provider. Avoid if sensitive to caffeine or experiencing unmanaged anxiety or cardiovascular conditions.

Lifestyle Improvements

To get the most out of this short-term energy reset, it’s important to support your body beyond supplements. Nutrition, movement, sleep, and hydration all play a role in how effectively your brain and mitochondria function, especially when you’re recovering from stress or poor sleep.

Start by prioritizing hydration early in the day. Add trace minerals or electrolytes to your morning water to improve absorption and cellular energy. Dehydration, even mild, can significantly reduce focus and increase fatigue, so aim for half your body weight in ounces of water per day, adjusting based on activity or environment.

Protein-rich meals help stabilize blood sugar and supply the amino acids your brain needs to make key neurotransmitters like dopamine and norepinephrine. Don’t skip breakfast. Opt for a balanced meal with higher protein, complex carbs, and healthy fat. If you’re running on poor sleep, split meals into smaller, more frequent portions to avoid energy dips.

Movement matters too. If you’re feeling sluggish, light activity like walking or stretching in sunlight can help reset your circadian rhythm and naturally raise energy levels. Even 10–20 minutes outside can support cortisol balance and mental clarity.

Finally, don’t overlook sleep hygiene. Limit caffeine after noon, avoid screens an hour before bed, and sleep in a cool, dark room. Adding a few almonds before bed may help stabilize blood sugar through the night. If you’re frequently waking between 2–4 a.m., it may be a sign of nighttime hypoglycemia or cortisol disruption. Try tracking meals, stressors, and sleep patterns to help identify triggers.

This protocol works best when paired with small, consistent lifestyle shifts. You don’t have to be perfect just intentional. Your body doesn’t need more stimulation; it needs support. When you approach energy from the inside out, recovery becomes sustainable and you get back to feeling like yourself faster.

Disclaimer

These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.

While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.

  1. Reyes-Izquierdo, T., Nemzer, B., Shu, C., Huynh, L., Argumedo, R., Keller, R., & Pietrzkowski, Z. (2013). Modulatory effect of coffee fruit extract on plasma levels of brain-derived neurotrophic factor in healthy subjects. British Journal of Nutrition, 110(3), 420–425. https://doi.org/10.1017/S0007114512005338
  2. Haskell, C. F., Kennedy, D. O., Milne, A. L., Wesnes, K. A., & Scholey, A. B. (2008). The effects of L-theanine, caffeine and their combination on cognition and mood. Biological Psychology, 77(2), 113–122. https://doi.org/10.1016/j.biopsycho.2007.09.008
  3. Darbinyan, V., Kteyan, A., Panossian, A., Gabrielian, E., Wikman, G., & Wagner, H. (2000). Rhodiola rosea in stress-induced fatigue—a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine, 7(5), 365–371. https://doi.org/10.1016/S0944-7113(00)80055-0
  4. Malaguarnera, M., Cammalleri, L., Gargante, M. P., Vacante, M., Colonna, V., & Motta, M. (2007). L-Carnitine treatment reduces severity of physical and mental fatigue and increases cognitive functions in centenarians: a randomized and controlled clinical trial. The American Journal of Clinical Nutrition, 86(6), 1738–1744. https://doi.org/10.1093/ajcn/86.6.1738
  5. Al-Kuraishy, H. M., & Al-Gareeb, A. I. (2020). Citicoline improves human vigilance and visual working memory: The role of neuronal activation and oxidative stress. Basic and Clinical Neuroscience, 11(4), 423–432. https://doi.org/10.32598/bcn.11.4.1097.1
  6. Jongkees, B. J., Hommel, B., Kühn, S., & Colzato, L. S. (2015). Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands—A review. Journal of Psychiatric Research, 70, 50–57. https://doi.org/10.1016/j.jpsychires.2015.08.014