A High-Performance Guide to Energy Management

Mastering your energy, not just your time, is the true secret to success in business and fitness.

Working 12-hour days and grinding until burnout isn’t a flex. It’s a trap.

In all the workouts I program for clients and gyms, I always have a daily intention and a specific intensity output prescribed for the day. It is impossible to maintain 100% intensity over a long duration. You must have a plan to build your energy capacity that provides the right stimulus for growth and is optimized for the day’s performance goals.

If you’re an entrepreneur, executive, or high-performing professional, you’ve mastered the art of time management, delegation, and productivity hacks. But here’s the reality:

Time is finite. Energy’s renewable and the real asset behind peak performance.

Your ability to lead, close deals, make decisions, workout, and be your best self comes down to one thing: your energy capacity.

So, how do you manage and multiply that energy daily?

Let’s break it down.

1. Sleep is the Foundation

Your car won’t move without gas in the tank or a charged battery, so why run your business on fumes?

Poor or lack of sleep leads to:

• Impaired decision-making

• Increased stress hormones

• Lower testosterone

• More cravings and body fat retention

What to do:

• Prioritize sleeping 7–8 hours per night

• Use a wind-down routine (no screens 60 minutes before bed)

• Magnesium glycinate + dim lights

• Wake up and go to bed at the same time, even on weekends

There are Pros and Cons to sleeping with your furry friend.

2. Keep Hydration Simple

Dehydration reduces cognitive performance by up to 30%. That’s like showing up to a sales pitch with a third of your brain turned off.

What to do:

• Start your day with 16–20 oz of water + electrolytes (before coffee)

• Aim for at least half your bodyweight in ounces of water per day

• Add sodium and potassium back in, especially if you train hard or sweat.

3. Supplement Intentionally

Supplements don’t replace habits, but they can enhance what’s already working.

My go-to stack for busy professionals:

• Magnesium Glycinate: 200-400mg twice a day for better sleep & recovery

  • Reduce anxiety & stress

  • Muscle relaxation

  • Blood sugar regulation

• Creatine Monohydrate: 5-20g for Cognitive and Physical Performance

  • 5g per day for Physical Performance

  • 10-20g per day for Cognitive Performance

  • Split into 5-10g dosages throughout the day

• Vitamin B12: 1,000 mcg a day for energy production - choose Methylcobalamin

  • Most bio-available

  • Better absorption

  • Naturally occurring

  • Injections may offer better outcomes

• Adaptogens (like Ashwagandha or Rhodiola): Manage stress & cortisol

Avoid overloading on random pills. Supplement intentionally, not reactively.

If you’re interested in a cognitive performance supplement stack, email me at jason@jtinoue.com and I’ll send you what I take for free.

4. A Morning Routine is Your Launchpad

You don’t need a 2-hour spiritual retreat every morning. 

You need a repeatable system that primes your body and mind to perform.

Here’s a 15–30 minute version I give my clients:

• Wake up, hydrate, and sunlight exposure

• 5–10 minutes of breathwork or meditation

• 10–15 minutes of movement (mobility, walk, or light stretching)

• Bonus: Journal 3 priorities or gratitudes

The goal isn’t perfection; it’s momentum.

Start your morning on the right track to set up success for the rest of the day.

5. Build Micro-Routines into Your Day

You don’t need more time to recover; you need better micro-recoveries.

Examples:

• 90-minutes of deep work → 10-minute walk outside

• Post-lunch slump? → Movement + hydration

• Mid-afternoon? → Creatine + electrolytes instead of a third coffee

Schedule these energy resets into your day exactly like you stack meetings.

Putting It All Together:

You’re not a machine. 

You’re a high-performance human.

Your energy is the engine.

Failing to manage it is like trying to win an F1 race with half the fuel capacity of the competitors.

My job as a coach is to help driven professionals and athletes 10X their health and productivity without sacrificing their business, family, or lifestyle.

If you're ready to stop burning out and start performing at your highest level, let's talk.

Book a free strategy session or explore the peak performance protocol at  https://www.jtinoue.com/apply-now