Energy Optimization Simulator

Peak performance = energy management! Personal energy science: (1) Circadian rhythm (biological clock 24-hour cycles: cortisol peaks 8-9am alert!, melatonin rises 9pm sleep!), (2) Ultradian rhythms (90-120 min cycles energy highs/lows, work 90 min break 15!), (3) Energy types (physical stamina, mental focus, emotional resilience, spiritual purpose all interconnect!). Energy drains: (1) Poor sleep (<7 hours = 20% cognitive decline!), (2) Sedentary (sitting disease inflammation, fatigue!), (3) Poor nutrition (sugar crash, processed foods!), (4) Stress chronic (cortisol dysregulation!), (5) Digital overload (notifications interrupt flow 23 min recover!).

Optimization strategies: (1) Sleep hygiene (dark cool room, consistent schedule, no screens 1 hour before, 7-9 hours non-negotiable!), (2) Exercise timing (morning cardio boost all-day energy, strength training improve insulin sensitivity!), (3) Nutrition (protein breakfast stabilize blood sugar, hydrate 2-3L water, limit caffeine after 2pm!), (4) Work design (deep work mornings creative peaks 10am-2pm!, admin afternoons energy dips 2-4pm!, batch tasks reduce switching costs!), (5) Recovery rituals (power naps 10-20 min recharge, meditation 10 min reset stress, walks nature restore!). Tracking tools: (1) Wearables (Oura Ring track sleep stages HRV, WHOOP recovery scores, Apple Watch activity!), (2) Apps (Gyroscope life dashboard, Rise sleep coach, MyFitnessPal nutrition!), (3) Journaling (subjective energy ratings correlate with metrics!). Biohacking: (1) Intermittent fasting (16:8 autophagy, ketosis mental clarity!), (2) Cold exposure (Wim Hof method cold showers boost metabolism, focus!), (3) Nootropics (caffeine+L-theanine smooth energy, creatine cognitive boost!), (4) Light therapy (10K lux morning regulate circadian!).

Individual variance: chronotypes (larks morning people vs owls night people genetic!), adjust schedule strengths NOT force universal. Vietnam context: work culture long hours (8am-8pm common!), coffee obsession (cà phê sữa đá high caffeine + sugar crash!), motorbike pollution (air quality energy drain!), social pressure late nights (karaoke, bia hơi sleep deprivation!). Sustainable high performance marathon not sprint!