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Foundation · 4 weeks · Individual employees

Energy Reset™

Restore energy. Reduce fatigue. Rebuild your base.

Duration
4 weeks
Modules
5
Expected ROI
3.4x ROI
Tier
Foundation
Overview

A four-week protocol that rebuilds your nervous-system baseline. We start with an honest energy audit, then layer in recovery habits, sleep architecture, fuel basics and movement — one anchor at a time.

Goal

Restore energy and reduce fatigue.

Expected Impact
  • Higher energy
  • Lower stress load
  • Improved productivity
Objectives
  • 1Diagnose the real drivers of your energy debt
  • 2Install one recovery anchor per week
  • 3Stabilize sleep and morning light exposure
  • 4Lift baseline energy by 15–20 points
Modules · 5
01

Energy Assessment

→

Map where energy actually leaks across your week.

Exercises
  • 72-hour energy log
  • Drain / lift inventory
  • Two-line daily readout
▶
Video
Reading your own energy signal
6 min
Reflection Questions
  1. When did I last feel fully recovered?
  2. Which 2 inputs drain me the most?
  3. What would a +1 energy week look like?
Open interactive module →
02

Recovery Habits

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Three micro-rituals that stack across the day.

Exercises
  • Box-breath 5 min before peak meetings
  • Caffeine cutoff 2pm
  • 10 min walk after lunch
▶
Video
The Chatilla Method™ — micro-recovery
8 min
Reflection Questions
  1. Which ritual was easiest to keep?
  2. Where did I default back to overdrive?
  3. What is my non-negotiable for next week?
Open interactive module →
03

Sleep Optimization

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Protect the window. Architect the night.

Exercises
  • Wind-down protocol
  • Light + temperature reset
  • Sleep-window contract
▶
Video
Sleep architecture for performers
9 min
Reflection Questions
  1. When did my sleep window slip and why?
  2. What sensory cue helped me down-shift?
  3. What's protecting tomorrow morning?
Open interactive module →
04

Nutrition Basics

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Fuel the engine without overthinking it.

Exercises
  • 30g protein within 60 min of waking
  • Hydration baseline
  • One real meal pre-peak block
▶
Video
Fuel timing for cognitive load
7 min
Reflection Questions
  1. When did I run on empty?
  2. Which meal anchored my day?
  3. What pattern do I want to repeat?
Open interactive module →
05

Movement Protocols

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Low-load movement that compounds, not drains.

Exercises
  • Zone-1 walk x5
  • Two strength micro-sessions
  • Mobility reset before screen time
▶
Video
Movement as recovery, not punishment
8 min
Reflection Questions
  1. When did movement give energy back?
  2. What load felt sustainable?
  3. What's my baseline for next month?
Open interactive module →
Progress Tracking
  1. 1
    Energy Assessment
    In progress
  2. 2
    Recovery Habits
    Locked
  3. 3
    Sleep Optimization
    Locked
  4. 4
    Nutrition Basics
    Locked
  5. 5
    Movement Protocols
    Locked
Success Metrics
  • Energy capacity+18 pts
  • Recovery debt-2.4h / week
  • Focus hours+5 / week
Expected ROI
3.4x ROI

Avg. $4.8k per employee saved in lost output within 90 days.