Performance Stack

30/03/2026

I spent $1,000 optimizing my morning routine.

Only 3 things worked. Total cost: $0.

The Morning 3 System:
1. Water before coffee (wait 30-60 min)
2. Caffeine cutoff by noon
3. Outdoor light within first hour

Before: 4 cups/day, 2pm crash
After: 2 cups/day, steady energy until 8pm

Everything else was expensive theater.

Full protocol in my newsletter (link in bio) → Every Monday, 5-min read.

Wellness

23/03/2026

Your brain isn’t broken. It’s just running old software.

Last week we covered three biases quietly wrecking your performance. This week: the final two, plus the fixes for all five. Backed by research, not motivation.

Swipe through and pick one to run this week.

Full breakdown in the newsletter. Link in bio.

17/03/2026

NASA proved it in 1995. A 26-minute nap improved pilot performance by 34% and alertness by 54%.
The science has been there for 30 years. Most workplaces just decided productivity meant staying awake.
Your afternoon slump is not weakness. It is biology asking for 20 minutes.
Rest is not the opposite of performance. It is the foundation of it.
🔗 More evidence-based performance science in the newsletter — link in bio.
sustainableperformance worksmarter naptime resttoperform

15/03/2026

Free. Every Sunday 8 PM.
Link in bio.

Comment “Brain” below and I’ll DM you the newsletter :)

Real talk: Which one costs YOU the most time?

13/03/2026

09/03/2026

Comment “Pillars” below for newsletter details 👇

04/03/2026

“I’m 32 and my body has started sending me bills for my 20s. Nobody warned me this would happen.”

I saw this on Reddit yesterday and felt SEEN.

The comments were full of people in their early 30s sharing the same story:

“Lower back pain that won’t go away”
“Neck stiffness every morning”
“Knees that crack on stairs”
“Constant fatigue no matter how much I sleep”
“Can’t bounce back from workouts like I used to”

We all thought we were invincible. We all “powered through.” We all ignored the warning signs.

And now we’re all paying the price. Here’s what nobody tells you about your body:

It’s patient. Really patient.

You can sleep 5 hours for months. Skip meals for weeks. Sit hunched over for years. Work through stress without recovery.

And your body will... tolerate it.

Until one day, it won’t. But you’re not “just getting old.”

You’re experiencing compound interest on borrowed health.
Your body kept the ledger. Time to balance the books.

I write about evidence-based performance optimization (without the burnout) in my free newsletter Performance Stack. Every Monday.

For ambitious people who want sustainable success, not just hustle culture.

Link in bio.

Anyone else feeling this in their early 30s? What’s your wake-up call been? 👇

02/03/2026

Stop managing time. Start managing energy.

Your 9 AM brain ≠ Your 3 PM brain.

The Energy Management Matrix:
🟢 Golden Hours - High energy, high impact (PROTECT)
🟡 Wasted Advantage - High energy, low impact (ELIMINATE)
🔵 Acceptable - Low energy, low impact (Do when tired)
🔴 Career Killer - Low energy, high impact (AVOID)

Match your best energy to your most important work.

Full framework in this week’s newsletter (link in bio).

When’s your golden hour? Comment below 👇

25/02/2026

You’ve been optimizing
the WRONG things

⏰ More hours
📧 Inbox zero
🏃 Hustle harder

Elite performers optimize:

🧬 ENERGY (not time)
🧠 DECISIONS (not busywork)
📈 LEVERAGE (not effort)

The complete framework →
Link in bio

Performance Stack