Caffeine Is Destroying Women's Health! Use THIS Instead!

I'm Cynthia Thurlow, NP, and in this post I want to share what Scott Emmons (COO of MD Logic Health) and I discussed about a supplement that's quietly changing how many of us approach energy, focus, and recovery: Alpha GPC. If you rely on multiple cups of coffee, energy drinks, or sugar to get through the day, read on—Alpha GPC may be the smarter, cleaner tool you didn't know you needed.

Outline

• What is Alpha GPC?

• How Alpha GPC works (mechanisms)

• Cognitive benefits and executive function

• Motivation, neurotransmitters, and mood

• Neuroprotection and cellular health

• Athletic performance, recovery, and growth hormone

• Practical tips: how to use, stacks, and daily habits

• Dosage, safety signals, and practical cautions

• Conclusion and next steps

What is Alpha GPC?

Alpha GPC (alpha-glycerophosphocholine) is a naturally occurring choline compound and a highly bioavailable precursor to the neurotransmitter acetylcholine. It crosses the blood-brain barrier readily and concentrates in key brain regions—like the hippocampus and prefrontal cortex—supporting cognition, attention, learning, and memory.

How Alpha GPC Works (Mechanisms)

Alpha GPC supplies choline in a form that the brain can use to make acetylcholine, a neurotransmitter essential for focus, memory encoding, and information transmission between neurons. It also provides glycerophosphate, which supports phospholipid (cell membrane) integrity. In short, Alpha GPC:

• Boosts acetylcholine production (improves focus, learning, recall)

• Supports cell membrane repair and signaling

• Can cross the blood-brain barrier—meaning it directly reaches brain tissue

Cognitive Benefits and Executive Function

Alpha GPC has meaningful effects on short- and long-term memory, and on executive function—those day-to-day organizational and decision-making abilities we all rely on. Many listeners and I have noticed reduced “frustration moments” and fewer lost trains of thought while using it. That matters: maintaining cognitive clarity as we age is non-negotiable for many of us.

That quote sums up the caffeine trap: temporary energy, then crash. Alpha GPC can help reduce dependency on stimulants by supporting sustained attention and decision-making without the jitters.

Motivation, Neurotransmitters, and Mood

Beyond acetylcholine, animal models show Alpha GPC can influence dopamine and serotonin systems and may increase expression of dopamine transporters in regions like the prefrontal cortex and cerebellum. The practical results many report include:

• Greater intrinsic motivation and "pep in the step

• Improved ability to start projects, go to the gym, or stay engaged through long tasks

• Potential anxiolytic effects through impacts on GABA release (some reports and combinations show reduced anxiety)

These effects are a reason Alpha GPC is attractive to people wanting focus without stimulants—and why it often pairs well with small amounts of caffeine for synergy without jitteriness.

Neuroprotection and Cellular Health

Alpha GPC supports membrane integrity via the glycerophosphate side chain, which may protect neurons and improve synaptic communication. In animal models it has shown anti-amnesic effects (reducing memory loss caused experimentally by scopolamine) and may help protect against cognitive decline—likely through both neurotransmitter support and direct cellular membrane health.

Athletic Performance, Recovery, and Growth Hormone

Alpha GPC isn’t just a brain supplement. It has demonstrated benefits for physical performance:

• Improved strength and short burst power (vertical jump studies)

• Enhanced motivation and reduced mental fatigue during endurance events

• Small studies show increases in growth hormone when taken pre-exercise (a 2008 crossover study in resistance-trained men found a notable GH increase with a 600 mg dose 90 minutes pre-workout—albeit in a very small sample)

For middle-age athletes or anyone recovering more slowly, Alpha GPC can become an important component of a performance and recovery plan—especially combined with creatine, electrolytes, and proper nutrition.

Practical Tips: How to Use Alpha GPC and What to Stack It With

Alpha GPC plays well with many supplements and lifestyle strategies. A few practical combinations and tips discussed include:

• Pair small amounts of caffeine (one cup of coffee) with 1–2 Alpha GPC doses to extend focus and reduce the need for more coffee; many users report 6+ hours of sustained attention with this combo.

• Stack with creatine monohydrate for both brain and muscle support.

• Combine with L-theanine for calmer focus (green tea contains L-theanine naturally) or with acetyl-L-carnitine (ALCAR) for mitochondrial support and fat oxidation.

• Use electrolytes (sodium, potassium) and small MCT/butter coffee additions when desired for longer mental endurance and workout energy while fasting.

• Simple coffee tricks: a pinch of high-quality salt or a dash of cinnamon can reduce bitterness without breaking a clean fast.

Dosage, Safety Signals, and Practical Cautions

Typical practical doses many users take range from about 300 mg once daily to 300–600 mg taken before activity. Some clinical studies use higher doses (e.g., 400 mg three times daily or 600 mg pre-exercise). A few important safety notes:

• Dose matters:

  many of the safety signals in the literature are dose-related. Use conservative, effective doses rather than high experimental dosing.

• TMAO/stroke association:

  a large retrospective cohort study out of Korea found an association between Alpha GPC use and higher TMAO (a metabolite linked to cardiovascular risk) and stroke incidence. This study shows association—not causation—and lacked details about why Alpha GPC was prescribed to those patients. More research is needed, and the finding reinforces the need for individualized risk/benefit assessment.

• Consult your clinician:

  as with any supplement, talk to your healthcare provider—especially if you have cardiovascular risk factors, are taking other medications, are pregnant, or have complex medical conditions.

Real-World Use: My Experience and Practical Observations

From my own experience and conversations with clients and Scott:

• Alpha GPC helped reduce my reliance on mid-day caffeine and sugar.

• Used with creatine and a small cup of coffee, it has provided reliable focus and gym motivation—often with less stomach upset or jitteriness than multiple coffees.

• Young athletes and college-age performers often notice improved power, motivation, and recovery when Alpha GPC is added to a well-rounded nutritional plan (hydration, electrolytes, creatine, protein).

For more information, watch this youtube video:

Where to Learn More

You can learn more about the products we discussed through MD Logic Health and follow Scott Emmons via his Longevity Protocol Instagram. If you’re considering adding Alpha GPC to your regimen, consult your medical provider for personalized guidance.