6-Week Phased Stack-Building Plan
Objective:
Avoid overwhelm → Build nervous system tone first → THEN modulate neurotransmitters → THEN refine.
This plan is gentle, deliberate, and based on the principle that your body is a living garden, you prepare the soil before planting and pruning.
Weeks 1–2 → Foundation / Nervous System Preparation
Goal: Build resilience → tone adrenals → calm the system → set the stage for later neurotransmitter support.
Type
Herbs & Nutrients
Adaptogen
Rhodiola (start low), Ashwagandha, or Eleuthero
Nervine
Reishi, Lemon Balm, or Holy Basil
Cofactors
B6 (P-5-P form), Magnesium Glycinate or Malate
Optional Emotional
Albizia julibrissin (helpful when processing emotional stress)
💡 Tip: If your body feels “frazzled,” extend this phase an extra week before moving on.
Weeks 3–4 → Introduce Precursors
Goal: Slowly fill neurotransmitter pools now that your nervous system is buffered.
Type
Herbs & Nutrients
Serotonin precursor
Griffonia (low dose 50–100 mg 5-HTP equivalent) → take in evening
Dopamine precursor
Mucuna pruriens (low dose, 100–250 mg L-DOPA equivalent) → morning
Maintain foundation
Continue Rhodiola + Reishi/Holy Basil
Cofactors
Continue B6 & Magnesium
Tip: Keep doses low at first; the goal is gentle nudging, not rapid spikes.
Weeks 5–6 → Evaluate & Refine
Goal: Adjust based on your body’s feedback.
If you want…
Consider adding…
More flow / sustained mood
St. John’s Wort (low dose; avoid if on contraindicated meds)
More joy / heart
Polygala or Albizia in small amounts
More creativity / cognition
Bacopa + Gotu Kola
System feels overloaded
Pause Mucuna or reduce precursors; focus on adaptogens/nervines
9 Signs Your Stack is Moving Too Fast
If you notice these, reduce precursors first, then strengthen adaptogens/nervines:
Insomnia → too much dopamine / serotonin shift too quickly
Restlessness or wired feeling → Mucuna too high, not enough adaptogen buffer
Sweating, agitation, fast heart rate → possible serotonin excess (watch Griffonia + St. John’s Wort combo)
Emotional flatness → serotonin push without emotional support
Mood swings → dopamine spikes without adrenal buffering
Rule of Thumb: Slow and steady wins. Pulse Mucuna (don’t take daily forever).
Cofactors:
B6 (P-5-P) → Jarrow Formulas
Magnesium Glycinate → Pure Encapsulations or Thorne
🌱 Principles
Your nervous system is a garden, not a machine:
Build the soil → nourish & prepare the foundation.
Feed the plants → add neurotransmitter precursors gently.
Prune wisely → refine based on feedback.
Most people try to force flowers before the roots are ready. That path leads to burnout.