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Science-backed writing on focus, nootropics, sleep, and cognitive performance, from the physicians and scientists at Roon.
Editors’ selection
The first results from our self-experimentation are in. One formulation did something unexpected: it eliminated ALL attention lapses and false alarms while achieving the fastest reaction times.
Everyone understands the concept of a "Limitless pill" vaguely. But surprisingly, there represents no single resource that actually specifies what that would mean. Here is our full specification for the ideal daily nootropic.
Nicotine pouches work for focus but trap you in addiction. We explore the Zyn problem and the third option we are building at Roon.
Deeper reading
Longer explainers on how caffeine, focus and the pouch format actually work. Written to answer the question first, with the product at the end rather than the top.
Breakfast at noon does not have to mean fog until then. Zero-calorie focus pouches for your fasting window, without breaking the fast.
8 min read
Dose, duration, cost per pouch, sweetener, testing. The criteria that actually separate caffeine pouches, from a brand that makes one.
11 min read
What the absorption and caffeine research supports, what it does not, and where user reports fit. An honest look at caffeine pouches.
9 min read
Beta-alanine tingles come from chronic loading, not your pre-workout scoop. How to get gym energy without the itch or the shaker.
7 min read
L-theanine does not cancel caffeine, it refines it. The research behind the pairing, the ratios studied, and why delivery route matters.
8 min read
Most coffee alternatives ask you to give up caffeine. This one does not. What you gain and what you genuinely lose in the swap.
10 min read
Every ingredient in a Roon pouch explained plainly, actives and inactives, including the sweetener. No hiding the label.
10 min read
Six honest alternatives to another can, compared on caffeine, sugar, onset and cost per serving. Including where a caffeine pouch fits.
9 min read
What a nicotine-free pouch actually contains, how the category differs from nicotine pouches, and what to check on a label.
8 min read
The 2pm slump is a timing and delivery problem, not a willpower one. Why a fourth coffee lands too late, and what works better.
7 min readRecent dispatches
Coffee dip pouches are ground coffee in a lip pouch with 25 to 100 mg of caffeine. Grinds, BaccOff and Jake's compared on caffeine, price and grit.
CPA, CFA, PMP, bar and MPRE days run 2 to 6 hours under strict break and locker rules. Session lengths, which breaks stop the clock, where one dose goes.
How Rip It became the deployment drink, what Walter Reed found in 988 deployed troops, the 200 mg per 4 hours rule, and what the Army did about it.
A 2010 TwoPlusTwo thread asked it. The answer is yes at high doses: 500 mg raised irritability over 250 mg in a crossover, and 250 mg tripled adrenaline.
Sleep debt, the afternoon dip, highway hypnosis, seat vibration, a medical cause: why driving makes you sleepy, and the fixes with trial evidence.
New fathers average 6 h 38 min of broken sleep and are 36% likelier to have a near miss at work. Eight desk-day tactics, with caffeine timed to the day.
Writing sprints are timed drafting bursts, usually 15 to 30 minutes, no editing. The rules, the 1k1h format, a four-sprint block and the setup.
Why a long service after a late Saturday puts you under, and nine quiet ways to stay alert in the pew: sleep timing, light, posture, a notebook.
Winter fatigue has a clock behind it: earlier dark, longer melatonin, more REM, less light at your desk. How to time light and caffeine after November 1.
Turkey has no more tryptophan than chicken. The crash is a 3,000-calorie plate, carbs, alcohol, and the afternoon dip. Stay sharp for the drive home.
Pomodoro for studying is 25 on, 5 off, four rounds, then a long break. What the break trials found, and where one caffeine dose fits in a 2-hour block.
An hour-by-hour plan for the day after a 4-hour night: light, one caffeine dose, a 10-minute nap, what to skip. It works for three nights, no more.
One table for 5K, 10K, half, marathon and ultra: mg per kg, when to take it, and where the late top-up goes. Built from the ISSN stand and 21 RCTs.
Nine caffeinated waters ranked by label milligrams, from Hiball's 160 mg to AHA's 30 mg, with can size and sweetener notes, plus the zero-liquid option.
The 75 Hard drink rules, task by task: what counts toward the gallon, where coffee and energy drinks stand, and how a caffeine pouch fits the diet clause.
Why reading puts you under: sleep pressure, monotony, posture, the afternoon dip. Nine fixes ranked by speed, for textbooks and bar prep.
Caffeine can amplify normal hand tremor, mostly at 200 mg and up. Seven trials that measured surgeons' hands to the micron show which doses did what.
Nerves change your saliva before they stop it, coffee adds tannin dryness, and talking with an open mouth finishes the job. The fix order that works.
Yerba mate runs about 30 mg in a tea bag, 172 to 342 mg in a 25 g gourd serving, and 115 to 160 mg in a can. Lab and label numbers, by format.
NaNoWriMo closed in 2025; the 50,000-word November deadline did not. A week-by-week energy schedule for 1,667 words a day, caffeine timed to the block.
FDA says 400 mg of caffeine a day: five Red Bulls, two and a half Monsters, two Celsius, or one Bang plus a coffee. The can-by-can math, with sources.
3 to 6 mg/kg about an hour before, then 100 to 200 mg late in a long ride. What three meta-analyses and a 15-rider top-up trial found, by ride length.
Nervous shaking is adrenaline turning up the 10 Hz tremor every hand has. Why coffee stacks on it, what the L-theanine trials found, and what to do first.
Ammonia is a one-minute reflex, pre-workout averages 254 mg of caffeine, and caffeine alone has the evidence. What each one does before a lift.