• Neurochemicals
• Neuroanatomy
• Other Neuroscience Topics
• Psychoactive Substances
• Exercise Science
• Nutrition & Metabolism
• Nutritional Components
• Food Additives
• Performance Recovery & Optimization

Neurochemicals

Every neurochemical is finite in its’ structure but can do a wide variety of functions, effects, and speeds. Think of it like a key (the molecule) that can open different doors (receptors) in different buildings (brain regions) for different purposes.

• By structure: Amino acids, monoamines, neuropeptides, gases, etc.
• By function: Neurotransmitters vs. neuromodulators vs. neurohormones
• By effect: Excitatory vs. inhibitory
• By speed: Fast-acting vs. slow-acting

• Neurotransmitters (dopamine, serotonin, norepinephrine, GABA)
• Neuromodulators (like acetylcholine in certain contexts)
• Neuropeptides (endorphins, oxytocin)
• Neurohormones (adrenaline/epinephrine, oxytocin, cortisol, melatonin)
• Steroid hormones (broad category)
• Glucocorticoids (stress/metabolism subset)
• Mineralocorticoids (salt/water subset)
• Sex hormones (reproductive subset)

Neuroanatomy

Other Neuroscience Topics

• Physiological Rhythms & Cycles // Neurophysiology
• Circadian rhythms (internal biological clocks)
• Ultradian rhythms (90-120 minute cycles)
• Sleep architecture (natural sleep stages and transitions)
• Hormonal cycling (daily, monthly, seasonal patterns)
• Immune & Recovery Systems
• Innate immune responses
• Adaptive immunity development
• Wound healing cascades
• Recovery mechanisms after stress/exercise

Psychoactive Substances

Things like caffeine and alcohol can inhibit the receptors to prevent certain things from happening causing other parts to be dependent more on the non-inhibited receptors.

• Caffeine:
• Blocks adenosine receptors (adenosine normally makes you sleepy)
• Increases dopamine in reward pathways (mild euphoria/motivation)
• Boosts norepinephrine (alertness, focus)
• Elevates acetylcholine (enhanced cognition)
• https://pubchem.ncbi.nlm.nih.gov/compound/caffeine
• Nicotine:
• Activates nicotinic acetylcholine receptors directly
• Triggers dopamine release in reward circuits (addiction mechanism)
• Increases norepinephrine (alertness, focus)
• Boosts GABA initially, then depletes it (relaxation followed by anxiety)
• Alcohol:
• Enhances GABA activity (sedation, relaxation)
• Blocks glutamate receptors (reduced brain activity)
• Initially increases dopamine (pleasure), then depletes it (depression)
• Disrupts serotonin (mood swings, sleep issues)
• Nootropics (varies by type):
• Racetams: Enhance acetylcholine and glutamate (memory, learning)
• Modafinil: Increases dopamine and norepinephrine (wakefulness)
• L-theanine: Boosts GABA and reduces cortisol (calm focus)
• Alpha-GPC: Provides acetylcholine precursor (cognitive enhancement)
• Cognizin - A patented form of citicoline (CDP-choline), which is a nootropic compound that supports brain health and cognitive function. It's classified as a dietary supplement ingredient rather than a food additive.

Exercise Science

• Physical Activity
• Martial Arts
• Lifting
• Yoga
• Cardio
• Strength/Endurance
• Movement & Mobility
• Flexibility and range of motion
• Postural optimization
• Movement quality and biomechanics
• Corrective exercise
• Body Composition & Physiology
• Muscle development and maintenance
• Fat optimization
• Bone density and joint health
• Cardiovascular conditioning

Nutrition & Metabolism

• Macronutrient timing and composition
• Micronutrient optimization
• Digestive health and gut microbiome
• Hydration strategies
• Fasting protocols (intermittent, extended)

Nutritional Components

• Carbohydrates (Carbs) - The body's primary energy source, broken down into glucose to fuel cells, brain function, and physical activity. Includes simple carbs (sugars) and complex carbs (starches and fiber).
• Protein - Essential building blocks made of amino acids that repair and build tissues, muscles, enzymes, and hormones. Also serves as backup energy when carbs are limited.
• Fats (Lipids) - Essential for hormone production, vitamin absorption, and energy storage. Includes saturated, unsaturated, and trans fats.
• Fiber - Indigestible plant material that aids digestion, helps control blood sugar, and supports gut health.
• Water - Often overlooked but crucial for hydration, temperature regulation, and transporting nutrients.
• Vitamins - Micronutrients needed in small amounts for various body functions. Divided into fat-soluble (A, D, E, K) and water-soluble (B vitamins, C).
• Minerals - Inorganic substances like calcium, iron, zinc, magnesium, potassium, and sodium that support bone health, muscle function, and metabolism.
• Phytonutrients - Beneficial plant compounds like antioxidants, flavonoids, and polyphenols that may help prevent disease.
• Electrolytes - Minerals like sodium, potassium, and chloride that maintain fluid balance and nerve function.
• Sodium: Essential for action potential propagation (all neurotransmitter signaling)
• Potassium: Maintains resting membrane potential (neuronal excitability)
• Magnesium:
• Blocks NMDA receptors (prevents overexcitation)
• Required for GABA function (relaxation)
• Involved in serotonin synthesis (mood regulation)
• Calcium: Triggers neurotransmitter release at synapses
• Chloride: Works with GABA receptors (inhibitory signaling)
• Ketones - Alternative fuel molecules produced by the liver when carbohydrate intake is very low, forcing the body to break down fat for energy. Used by the brain and muscles during fasting, low-carb diets, or prolonged exercise.
• Provide alternative brain fuel (bypasses glucose dependency)
• Increase GABA production (calming, anti-anxiety effects)
• Boost BDNF (brain-derived neurotrophic factor - supports neuroplasticity)
• Reduce glutamate excitotoxicity (neuroprotective)
• May increase acetylcholine (enhanced focus and learning)
• Stabilize dopamine (sustained motivation without crashes)

Food Additives

• Red 5 (Allura Red AC) - A synthetic food coloring additive used to give foods and beverages a red color. It's purely cosmetic with no nutritional value.
• Sucralose - An artificial sweetener additive used to provide sweetness without calories. It's a sugar substitute that's about 600 times sweeter than regular sugar.
• Monk fruit - A natural sweetener extracted from the monk fruit (luo han guo). While it's a natural extract, it's still classified as a food additive when used as a sweetening agent in processed foods.
• Citric acid - A natural preservative and flavor enhancer that occurs naturally in citrus fruits. When added to foods, it's classified as a food additive used to prevent spoilage, add tartness, and help preserve color.
• Ascorbic acid - This is actually Vitamin C. When used in foods, it serves dual purposes: as a nutritional supplement (vitamin) and as a food additive (antioxidant preservative) to prevent oxidation and maintain freshness.
• High fructose corn syrup (HFCS) - A sweetener made from corn starch that's been processed to convert some glucose into fructose. It's classified as a food additive used as a sweetening agent, though it does provide calories and energy like regular sugar.
• Aspartame - An artificial sweetener made from two amino acids (aspartic acid and phenylalanine). It's a food additive used as a sugar substitute that's about 200 times sweeter than sugar but provides virtually no calories.

Performance Recovery & Optimization

• Sleep & Recovery
• Sleep architecture and optimization
• Recovery protocols (active vs passive recovery)
• Rest cycles and periodization
• Environmental Optimization
• Light exposure and circadian entrainment
• Temperature regulation (cold/heat therapy)
• Air quality and breathing environment
• Electromagnetic field management
• Acoustic environment
• Breathwork & Respiratory Training
• Breathing techniques and patterns
• Respiratory muscle training
• Altitude/hypoxic training
• Breath-based stress regulation
• Recovery Modalities
• Massage and manual therapy
• Compression therapy
• Vibration therapy
• Thermal therapies (sauna, ice baths)