Why Energy Is a Resource You Can Refill

Table of Contents

• The Energy Bank Account
• Three Energy Multipliers
• Why Most People Get This Wrong
• Energy Refill Protocols
• The Compound Effect

The Energy Bank Account

• Most people think energy is finite—wrong
• Movement creates energy (mitochondrial adaptation)
• Hydration affects cellular function within 30 minutes
• Quality sleep compounds interest on daily energy investments

Three Energy Multipliers

• Movement: 10-minute walk increases energy for 2+ hours
• Hydration: Dehydration of 2% drops performance 15%
• Sleep: Each sleep debt hour costs 25% next-day capacity
• Stress Management: Chronic cortisol is the energy vampire

Why Most People Get This Wrong

• Energy Hoarding: Saving energy actually depletes it
• Stimulant Trap: Caffeine masks problems, doesn’t solve them
• All-or-Nothing: Skipping workouts when tired, when you need them most
• Ignoring Basics: Chasing supplements while dehydrated and sedentary

Energy Refill Protocols

Morning: 5-minute movement + 16oz water before anything else Midday: 2-minute breathing exercise + brief walk Afternoon: Protein snack + hydration check Evening: Screen cutoff 1 hour before sleep target

The Compound Effect

Week 1: Notice patterns—when do you crash, what helps Week 2: Lock in morning routine, track sleep hours Week 3: Add movement breaks, optimize meal timing Week 4: Fine-tune protocol based on energy patterns

Resources: Why We Sleep by Matthew Walker for sleep optimization. The Circadian Code by Satchin Panda for meal timing. Andrew Huberman’s podcast for science-backed protocols.