Science-Backed Cognitive Enhancement for FAANG Interviews
Memorizing frameworks is the easy part. Recalling them under pressure—when your interviewer throws a curveball, when you’re 4 hours into a loop, when your prefrontal cortex is screaming—that’s the real challenge.
This protocol comes straight from the cognitive enhancement chapter in my book “Product Management Interview Secrets: The Whole-Brain Method That Lands and Keeps FAANG Jobs“. It’s what I recommend to clients preparing for Google, Meta, and Amazon PM interviews when they say “I know the material, but I freeze in the moment.”
Unlike traditional study advice (“just practice more”), this approach treats memory as an infrastructure problem, not a discipline problem.
The Study-Cardio-Study Protocol
Here’s what research actually shows works:
Study 20 minutes → Run 20 minutes → Study 20 minutes → Run 20 minutes → Study 20 minutes → Run 20 minutes
Moderate cardio between study sessions spikes dopamine and norepinephrine, pushing memory consolidation into overdrive. In controlled trials, participants using this protocol showed retention equivalent to studying for 2 days with overnight sleep.
The run doesn’t need to be intense—moderate pace, you should be able to talk but not sing. Cycling, rowing, fast walking all work.
Why it matters for PM interviews: You’re not just memorizing the CIRCLES framework. You’re encoding behavioral stories, product metrics, case examples, and strategy frameworks—then retrieving them under cognitive load. This protocol optimizes encoding AND retrieval.
Best for: Cramming before onsite loops, memorizing behavioral stories, retaining analytics frameworks.
Research: https://onlinelibrary.wiley.com/doi/full/10.1002/hup.2624
Environmental Enhancement: Rosemary Aromatherapy
Diffuse rosemary oil while studying.
Sounds like wellness nonsense? It’s not. In a 2003 Northumbria University trial, subjects inhaling rosemary oil (1,8-cineole) performed better on speed and accuracy tests. A 2017 classroom study found 10 minutes of rosemary aroma significantly boosted working memory.
Why it matters for PM interviews: Interview prep isn’t just about hours logged—it’s about memory quality. Rosemary modulates neurotransmitter activity during encoding.
Best for: Creating study rituals, environmental cues for recall, enhancing focus during framework memorization.
Setup:
• Organic Rosemary Oil: https://amzn.to/46mGlTQ
• Diffuser: https://amzn.to/3IMpNL8
Warning: Diffuse only. Don’t apply topically (skin irritation risk).
Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736918/
Supplement Considerations (Doctor-Approved Only)
These supplement recommendations come with a critical caveat: individual responses vary by genetics, medications, and health conditions. Consult your doctor before starting any regimen. Start with ONE supplement to isolate effects—don’t stack everything at once.
Track your cognitive performance (practice interview scores, memory recall) to measure what actually works for YOU.
Magnesium L-Threonate
Why it matters: In randomized trials, 2g/day for 30 days improved memory scores and general cognition. Better REM sleep, sharper wakefulness.
Best for: Sleep-deprived interview prep, memory scaffolding, reducing pre-interview anxiety.
Dosing: 2g/day (split morning/night)
Get it: https://amzn.to/4kSqZdf
Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9786204/
Creatine
Why it matters: Your brain burns ATP during 6-hour interview loops. Creatine helps regenerate ATP faster. In double-blind studies, 5g/day improved working memory and fluid intelligence, especially in sleep-deprived conditions.
Best for: Mental stamina during back-to-back interviews, working memory under pressure, plant-based diets (vegetarians showed strongest effects).
Dosing: 5g/day (no loading phase needed)
Get it: https://amzn.to/4lNarEY
Research: https://pubmed.ncbi.nlm.nih.gov/11985875/
Lithium Orotate (Low-Dose)
Why it matters: Low-dose lithium (1-10mg, not the 300-900mg prescription dose) stabilized cognition in RCTs. A 2020 JAMA Psychiatry study linked trace lithium to lower dementia rates.
Best for: Cognitive stability under stress, neuroprotection during high-pressure prep, mood regulation.
Dosing: 5mg/day (start low, monitor mood/cognition)
Get it: https://amzn.to/44OlkAn
Research: https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2766391
⚠️ Safety Protocol
Monitor for adverse reactions:
• Magnesium: GI issues at high doses
• Creatine: Water retention, slight weight gain
• Lithium: Mood changes (rare at low doses)
Discontinue if negative effects occur. Add one compound at a time—give each 7-14 days to assess impact before adding another.
The Complete Protocol
✅ What Works:
• Study-cardio-study cycles (20-20-20 method)
• Rosemary diffusing during study
• Magnesium L-threonate (doctor-approved)
• Creatine for mental stamina (doctor-approved)
• Low-dose lithium for stress resilience (doctor-approved)
❌ What Doesn’t:
• Caffeine overdose (crashes wreck consolidation)
• All-nighter blitzes (sleep deprivation destroys encoding)
• Treating memory like a discipline problem
Want the Full Whole-Brain Framework?
This cognitive enhancement protocol is Chapter 6 of “Product Management Interview Secrets: The Whole-Brain Method That Lands and Keeps FAANG Jobs.”
The book includes:
• 50+ worked interview examples with real dialogue
• The complete Whole-Brain framework (adaptive thinking vs rigid memorization)
• Behavioral story structure (Landing the Plane: 50K→0K altitude)
• Analytics HYPER framework
• Strategy interview methodology
• How to sound credible, not rehearsed
How to Use This Protocol
Don’t implement everything at once. Pick based on your bottleneck:
• Memory retention issues? → Study-cardio-study + rosemary
• Sleep-deprived? → Study-cardio-study + magnesium L-threonate
• Mental fatigue during mocks? → Study-cardio-study + creatine
• Interview anxiety? → Study-cardio-study + lithium orotate (doctor-supervised)
Timeline: Start 2 weeks before onsite. The study-cardio protocol works immediately (24-hour retention boost). Supplements need 7-14 days to build up.
About This Protocol
I’m Vivian Lim, founder of Kalena Advisors and author of “Product Management Interview Secrets.” I’ve coached thousands of students and career switchers to land PM roles at Google, Meta, Amazon, and Stripe.
This isn’t theory from research papers—it’s battle-tested cognitive optimization from 10+ years of interview coaching. The study-cardio-study protocol has helped clients memorize 20+ behavioral stories in 48 hours before onsites.
Need 1-on-1 coaching? Learn more at Kalena Advisors: https://kalenaadvisors.com/faq-coaching-services
Related Product Manager Interview Resources
Are you sure you’re covered on all things Product Management Interview-related? Check out these free resources:
- Product Management Interview Secrets: The Whole-Brain Method That Lands and Keeps FAANG Jobs
- 300+ PM Interview Questions Library
- Free Behavioral Interview Template
- Free Resume Template for Product Managers
- 1-on-1 Coaching Services
Last updated: November 2025
Medical Disclaimer: This content is for educational purposes only. Consult your healthcare provider before starting supplements. Individual results vary.