Caffeine Cutoff Time: How Late Is Too Late for Sleep
Caffeine outlasts the buzz. What trials found when it was taken 0, 3, 6 and even 16 hours before bed, and how dose and half-life turn those results into a personal cutoff.
Focus
Alpha-GPC: A Solid Choline Source with Thin Cognitive Evidence
Alpha-GPC is the premium choline source in most nootropic stacks, but the case for it rests as much on muscle and growth-hormone data as on the cognitive claims — here's how to read the evidence.
L-Theanine and Caffeine: Smoother Focus in Small Trials
Small randomized trials suggest 100–200 mg of L-theanine takes the edge off caffeine's jitters while keeping its focus benefits. The ratios studied, the doses used and the limits.
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