Focus Nutrition and Hydration Guide

I want to improve my focus through better nutrition. My current eating pattern is {{EATING_PATTERN}} and I typically consume {{CAFFEINE_INTAKE}} caffeine. I notice energy crashes around {{CRASH_TIMES}} and my hydration is {{HYDRATION_LEVEL}}.

Please provide a focus-optimized nutrition plan:
1. Brain-boosting food recommendations
2. Meal timing for sustained energy
3. Strategic caffeine use protocol
4. Hydration schedule and reminders
5. Blood sugar stability strategies
6. Pre-focus session fuel options
7. Foods to avoid before deep work
8. Supplements to consider (with caveats)
9. Weekly meal prep suggestions