Managing time is important, but managing energy is the multiplier. In this episode, Alex explains why your physiology drives your psychology, and how energy fundamentals like sleep, diet, and movement are the foundation for focus. He also breaks down the recovery protocols that sustain performance inside a 5-Hour Workday.
This isn’t just theory, it’s a playbook for becoming a cognitive athlete. You’ll learn how to generate, protect, and recover your energy so you can deliver eight hours of output in just five.
What You’ll Learn in This Episode
Today’s Experiments
Choose one experiment this week (or both, if you’re ambitious):
1. The Wind-Down Alarm (Sleep)
2. The Nature Break (Recovery)
Key Takeaway
Time management matters. But energy is the multiplier.
Your physiology drives your psychology — and how you manage your energy determines your mood, creativity, decision-making, and ultimately the quality of your work.
Pick one fundamental — sleep, diet, exercise, or recovery — and start experimenting. That’s how you train like a cognitive athlete and get more done in less time.
References & Resources
Connect with Alex
Coming Next Week
In the next episode, we’ll zoom out from energy and recovery and look at your ideal day and how to track it. This session will pull together everything we’ve covered so far: time, goals, routines, habits, prioritization, productivity and energy. Think of it as the blueprint for bringing all the fundamentals into daily life.