Elite Performance Supplements

01/04/2026

Most people think dementia prevention is all “brain games” and genetics…

But here’s a wild one that doesn’t get talked about enough:

Your gums may matter more than you think.

Research has linked periodontal (gum) disease and tooth loss with a higher risk of cognitive decline and dementia over time. One likely reason? Chronic inflammation. When your gums stay irritated and inflamed for years, it’s not just a mouth issue — it can spill over into the rest of the body… including the brain.

3 simple takeaways:

If your gums bleed when you brush, don’t ignore it like it’s “normal.”

Daily flossing (or water flosser) is boring… and ridiculously protective.

Regular cleanings aren’t cosmetic — they’re inflammation control.

Not medical advice — just a reminder that sometimes the brain-health moves start in places you wouldn’t expect.

01/02/2026

If you’re sitting at a desk all day and your energy tanks around mid-afternoon, it’s usually not because you “need more caffeine”… it’s because your body has been in one position for too long.

Here’s a simple, clean desk energy boost you can do in 3 minutes—no equipment, no sweating, no leaving your office:

The 3-Minute Reset
✅ 60 seconds: Stand up + walk (even laps around your desk)
✅ 30 seconds: Shoulder rolls + big arm circles
✅ 30 seconds: “Tall posture” reset (ribs down, shoulders back, chin gently tucked)
✅ 30 seconds: Hip flexor stretch (one foot back, squeeze that glute)
✅ 30 seconds: 5 slow breaths (inhale 4 seconds, exhale 6 seconds)

Then do this one tiny upgrade for the rest of the day:

The 45-Minute Rule: every 45 minutes, stand up for 30–60 seconds.
That’s enough to keep your system “online” without breaking your workflow.

12/24/2025

If you’re still performing… but you’re doing it on 5–6 hours most nights, here’s the uncomfortable truth: your brain may be paying the bill quietly, long before anything “breaks.” In a large long-term study, people who slept 6 hours or less in their 50s and 60s had a higher risk of developing dementia later compared with those closer to ~7 hours. It doesn’t prove short sleep causes dementia (sleep problems can also show up early as the brain changes), but the signal is strong enough that I take it seriously—especially for high-level thinkers who can’t afford off-days.

The practical takeaway: stop treating sleep like a “nice-to-have” and start treating it like cognitive insurance. Aim for a consistent sleep window, protect the last 60 minutes of your night (dim lights, no doom-scrolling, cooler room), and if you snore loudly or wake unrefreshed, get checked—sleep disorders like apnea matter for brain health too. You don’t need perfect sleep. You need reliable sleep, because clarity is easier to protect than it is to rebuild.

12/21/2025

If your brain feels “sharp”… but it takes more effort than it used to — read this.

One of the most underappreciated nutrients for high-level thinking is phosphatidylserine (PS) — a phospholipid that helps keep your brain cell membranes “fluid,” which matters for signal speed, communication, and recall.

Here’s why executives tend to like it (because it’s support, not stimulation):

Memory + recall support: PS has research behind it for helping aspects of memory and cognition, especially when mental sharpness feels less automatic with age.

Cleaner thinking under stress: PS is often used to support a healthier stress response (think: fewer “wired-but-foggy” afternoons).

Mental readiness without a crash: It’s not a jolt like caffeine — it’s more like helping the brain “show up ready.”

Practical note: Many people use PS in the 100–300 mg/day range with food, and judge results over 2–4 weeks (not 2–4 hours).

If you’ve been “pushing through” with discipline and caffeine… PS is one of the cleaner options to consider when you want clarity you can trust—not artificial energy.

12/16/2025

If you’re running on 5–6 hours of sleep, your brain feels it first.

Ever notice how one short night doesn’t just make you tired… it makes you slower?
More “where are my keys?” moments. More irritability. Less patience. Less focus.

Here’s the thing: your brain is an energy hog. When sleep gets cut, your “mental battery” drains fast—especially in decision-making, reaction time, and working memory.

Try this simple 3-part reset (today):
✅ Morning sunlight + a short walk (even 5–10 minutes)
✅ Protein at breakfast (not just coffee)
✅ A 10–20 minute midday “brain break” (walk, breathwork, or quiet — no scrolling)

And if you want a science-backed supplement angle, creatine is getting attention beyond muscle for helping support brain energy—especially when you’re under stress or sleep-deprived.

12/16/2025

12/14/2025

Most people think creatine = muscle. True… but here’s the twist: creatine is also part of how your cells recycle quick energy (ATP), and your brain is a total energy hog. That’s why researchers have been exploring whether creatine can slightly support certain thinking tasks—especially when you’re under stress, mentally fatigued, or sleep-deprived.

The “brain boost” signal looks strongest when people are pushed (like sleep loss), not necessarily on a perfect, well-rested day.

This is promising, not magic—some reviews find mixed results, and big, clean trials are still needed.

If you try it, keep it boring: 3–5g creatine monohydrate daily is the common, research-backed approach (no “mega-dose flex” needed). If you have kidney disease or take meds that affect kidney function, talk with your clinician first.

If you’re a busy professional running on 6 hours of sleep and sheer willpower… creatine might be one more tool in the toolbox (right next to sleep, protein, sunlight, and a walk you don’t negotiate with).

12/13/2025

Can You Have Too Much Of A Good Thing? (Caffeine Edition ☕️)

Caffeine can be a legit performance tool: it boosts alertness, reaction time, and can even improve workout output—especially when you’re sleep-deprived or mentally taxed. In moderate amounts, it may also support mood and focus by increasing dopamine/norepinephrine signaling (aka: “brain wakes up and chooses productivity”).

But yes… you can overdo it. Too much caffeine can crank up anxiety, raise heart rate, worsen reflux, and wreck sleep—then you’re stuck in the classic loop: tired → caffeine → worse sleep → more caffeine. If you’re jittery, crashing hard, or need it just to feel normal, that’s usually your cue to scale back, move it earlier in the day, or tighten your dose.

Rule of thumb: most healthy adults do best staying around ≤400 mg/day (and less if you’re sensitive).
Your brain loves a boost… but it loves sleep even more.

— dr GRUBA

12/12/2025

If you’re living on caffeine and willpower, this is for you.
You’re not broken or lazy—your brain is trying to do high-level work on low-level fuel.

In my practice, these are 3 nootropic ingredients I actually trust for professionals who are afraid of losing their edge:
✅ Citicoline for focus & memory
✅ Lion’s Mane for long-term brain wiring
✅ L-Theanine (with caffeine) for calm, steady energy

None of these replace sleep, movement, or what’s on your plate—but together, they can help you feel like you again.