When training for a mental sport like chess, the foundational step is stabilizing energy by managing glucose metabolism, perhaps via intermittent fasting. Many athletes jump to "smart drugs" and stimulants, but this is ineffective if the underlying energy system is volatile and prone to crashes.

As we age, the timing of calorie consumption becomes more critical than the quantity. One calorie consumed after 6 PM can have the metabolic impact of ten calories consumed before noon due to its effect on insulin production during sleep. This highlights the importance of front-loading caloric intake.

Even if you're not hungry in the morning, eating a substantial breakfast with protein and carbohydrates sets your metabolic tone for the day. This practice stabilizes blood sugar, preventing the crashes that lead to mid-day and evening cravings.

Instead of medicating or ignoring symptoms like fatigue or mood swings, view them as your body's way of signaling an underlying issue. By treating symptoms as messages, you can focus on the root cause (like glucose spikes), which makes the 'messages' disappear.

Contrary to viewing workouts as a time sink, a 20-30 minute high-intensity session can be a 'freebie.' It generates more productive energy and focus than the time it consumes, effectively returning the invested time through enhanced efficiency, better sleep, and improved mood throughout the day.

Instead of using caffeine to wake up, delay intake for 2-3 hours. This allows natural adenosine to clear, creating more available receptors for caffeine to bind to later. This strategy transforms caffeine from a simple stimulant into a powerful tool for enhancing deep work and concentration.

Eating sugar on an empty stomach causes a rapid glucose spike. Consuming the same sweet treat after a meal containing fiber, protein, and fat slows the glucose absorption, significantly reducing the spike and preventing the subsequent craving roller coaster.

Starting a meal with vegetables allows their fiber to coat the upper intestine, creating a protective mesh. This slows down the absorption of glucose from starches and sugars consumed later in the meal, dramatically reducing the subsequent blood sugar spike.

Structure habits around your biology. Phase 1 (0-8 hrs awake): High dopamine/adrenaline; ideal for high-friction habits requiring focus and effort. Phase 2 (9-15 hrs): Rising serotonin; better for calmer, low-friction activities. Phase 3 (16-24 hrs): Sleep; crucial for habit consolidation.