The HMN24 Core Range, RISE, FLOW, and PRE-SLEEP, is designed in alignment with the body’s circadian biology, supporting metabolic function, cognitive performance, emotional regulation, and restorative sleep across the 24-hour cycle.

Rather than overriding physiology with stimulation or sedation, the formulations reinforce the endogenous neurochemical rhythms that naturally govern human performance ( $1–4$ .

This system is grounded in three scientific pillars:

1. Pharmacokinetics

Ingredients are selected based on:

Bioavailability
Absorption kinetics
Neurochemical transport pathways

This ensures each compound reaches peak efficacy at the biologically appropriate time, for example, dopaminergic ignition in the morning, sustained acetylcholine signalling during deep work, and GABAergic calming and cortisol modulation before sleep ( $2,4$ .

2. Arousal State Modulation

The HMN24 system supports healthy transitions across the daily arousal spectrum, influencing:

Neurochemical	Function
Dopamine	Motivation, drive, cognitive effort
Acetylcholine	Learning efficiency, memory, mental switching
Cortisol	Circadian alertness curve regulation
GABA	Neural calming and emotional regulation
Endocannabinoid signalling	Parasympathetic recovery and sleep readiness

Rather than pushing the body into highs or lows, HMN24 guides the rhythm.

3. Sleep-Wake Neurobiology

Every HMN24 formulation reinforces:

Circadian phase stability
REM/NREM sleep quality
Glymphatic system overnight neural clearing
Autonomic nervous system (ANS) recalibration

Sleep is treated not as the end of the day, but the foundation of tomorrow’s performance ( $1,3$ .

Phase 1: Morning Activation

RISE

With first morning light, melanopsin-containing retinal cells signal the suprachiasmatic nucleus (SCN), triggering the cortisol awakening response and dopamine activation, preparing the brain for alertness and cognitive engagement ( $2$ .

RISE amplifies this natural biological signal, rather than replacing it with stimulants.

Key Functional Mechanisms

Ingredient	Mechanism	Outcome
Creatine Monohydrate (2.2g)	Restores neuronal ATP after overnight depletion	Enhances cognitive readiness and mental clarity $3$
Citicoline (CDP-Choline, 250mg)	Increases acetylcholine synthesis	Improves working memory, learning speed, and task switching $2$
ALCAR (500mg)	Enhances CNS mitochondrial energy metabolism	Supports metabolic ignition and sustained morning cognition $3$
Natural Caffeine + L-Theanine	Balanced dopaminergic activation without sympathetic spike	Alertness without jitter, anxiety, or crash $2$

Light Sensitivity & Circadian Entrainment Enhancement

Ingredient	Mechanism	Circadian Effect
Pyridoxal-5-Phosphate (B6 as P5P)	Co-factor for dopamine, serotonin & GABA synthesis	Enhances dopamine-driven alertness and reduces cognitive lag upon waking ( $1,2$
Methylcobalamin (B12)	Supports optic nerve signal transmission & melatonin-daytime light rhythm	Strengthens retinal light signal → SCN entrainment, improving circadian alignment ( $1,2$
B-Vitamin Complex (with P5P + Methylcobalamin)	Coordinates neurotransmitter and methylation pathways	Improves “light responsiveness” and stabilises daytime cognitive tone ( $1–3$

These nutrients increase the brain’s sensitivity to daylight, enabling a stronger shift into wakefulness, improved morning motivation, and a more stable circadian day/night boundary.

Outcome of RISE Phase

Faster cognitive wakefulness
Increased morning drive and clarity
Reduced reliance on stimulants
Stronger circadian entrainment for the rest of the day

Phase 2 : Cognitive Performance

FLOW

During peak work periods, sustained performance requires dopaminergic resilience, acetylcholine efficiency, and stress-tolerant focus ( $1,3$ .

FLOW is formulated to support deep work without overstimulation:

Ingredient	Mechanism	Outcome
N-Acetyl-L-Tyrosine	Dopamine precursor under cognitive demand	Maintains motivation, reduces fatigue-induced procrastination ( $1$
Rhodiola Rosea (400mg)	Regulates sympathetic arousal and fatigue perception	Supports performance under psychological pressure ( $3$
Lion’s Mane (NGF-supportive extract)	Promotes synaptic plasticity	Improves learning, adaptability, and long-term memory formation
Citicoline + Electrolytes	Sustain acetylcholine + neural hydration	Supports consistent cognitive throughput and screen endurance ( $2$

Outcome of FLOW Phase

Sustained focus and cognitive endurance
Improved stress tolerance and emotional steadiness
Reduced mental fatigue and procrastination
Ability to maintain deep work without overstimulation

Phase 3: Evening Transition

PRE-SLEEP

As daylight fades, the body transitions toward parasympathetic dominance and melatonin-governed sleep initiation. Cognitive slowing and stress down-regulation are critical ( $2,4$ .

PRE-SLEEP supports this shift:

Ingredient	Mechanism	Outcome
Phosphatidylserine (400mg)	Reduces HPA-axis hyperarousal	Eases mental "overdrive," improving sleep initiation $4$
KSM-66 Ashwagandha (400mg)	Modulates cortisol + supports GABA activity	Promotes calm and emotional decompression $2$
Magnesium Glycinate (200mg)	Neuromuscular and CNS relaxation	Improves sleep depth and continuity
Levagen+ (PEA) + L-Theanine	Endocannabinoid + alpha-wave relaxation	Supports transition from active cognition → restful sleep

Outcome of PRE-SLEEP Phase

Faster transition from wakefulness into sleep
Reduced cognitive load and nighttime rumination
Deeper REM and NREM sleep architecture
Enhanced overnight recovery and improved next-day performance

Performance That Works With Biology

The HMN24 Core Range:

Enhances cognitive performance without overstimulation
Reduces reliance on caffeine and sleep aids
Strengthens emotional and physiological resilience
Improves sleep quality and next-day capacity
Supports sustainable performance, not fragile performance

This is biologically intelligent performance, grounded in circadian science, neurochemistry, and pharmacokinetics rather than trends or stimulant dependency.

References

Santhi, N. et al. (2016). Sex differences in the circadian regulation of sleep and waking cognition in humans. Proceedings of the National Academy of Sciences, 113(19), E2730–E2739. https://doi.org/10.1073/pnas.1521637113
Law, R., & Clow, A. (2020). Stress, the cortisol awakening response, and cognitive function. International Review of Neurobiology, 150, 187–217. https://doi.org/10.1016/bs.irn.2020.01.001
Krishnan, H., & Lyons, L. (2015). Synchrony and desynchrony in circadian clocks: impacts on learning and memory. Learning & Memory, 22(9), 426–437. https://doi.org/10.1101/lm.038877.115
Fernandez, R. et al. (2003). Circadian modulation of long-term sensitization in Aplysia. Proceedings of the National Academy of Sciences, 100(24), 14415–14420. https://doi.org/10.1073/pnas.2336172100

Phil Learney

Tags: Biohacking Caffeine Circadian Rhythms Cognition Dopamine Electrolytes Flow Health and Wellbeing Hydration Lifestyle Light light entrainment nervous system Neuroscience Pre-Sleep Rise Selfcare Sleep Social Jet Lag

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The HMN24 Core Range: A Circadian-Aligned Performance System