index 533387a..02d27b6 100644
@@ -20,12 +20,9 @@ i've settled on not eating past ~7pm. the reasons stack up:
- **morning energy** — sleeping without a full stomach means waking up actually hungry, which is a natural alertness signal.
- **evening wind-down** — not eating creates a natural boundary between "productive hours" and "wind-down hours."
-## what actually works for sustained focus
+## caffeine timing
-- **smaller, more frequent meals** — avoid the single massive meal. spreading intake prevents the big insulin spikes.
-- **protein and fat over simple carbs** — slower energy release, less of a crash. this isn't a diet thing; it's a performance thing.
-- **caffeine timing** — caffeine blocks adenosine receptors but doesn't clear adenosine. when it wears off, all the accumulated adenosine hits at once (the crash). the fix: don't use caffeine to mask tiredness — use it strategically when you're already alert and want a boost. and never after ~2pm if you value sleep.
-- **hydration** — the simplest performance lever that everyone ignores. even mild dehydration tanks cognitive performance. i keep water visible on my desk.
+caffeine blocks adenosine receptors but doesn't clear adenosine. when it wears off, all the accumulated adenosine hits at once (the crash). the fix: don't use caffeine to mask tiredness — use it strategically when you're already alert and want a boost. and never after ~2pm if you value sleep.
## the fasting question