Energy Level Optimization

Your afternoon slump is costing you (it’s more than you think) Feeling sluggish in the afternoon? It’s not just in your head—it’s hardwired into your biology. Here’s why timing matters (and how to use it to your advantage) 👇 Science backs it up: We hit a biological dip about 7 hours after waking up. That’s when we’re less sharp, make more mistakes, and perform worse overall. And the data proves it. Consider this: 📉 Test scores are lower in the afternoon. 🚑 Doctors miss more polyps during afternoon procedures. 🚗 Car accidents spike between 2–4 p.m. Mistakes happen when we’re running on low mental energy. The fix? Schedule around your brain. 🔹 Critical work? Do it in the morning. 🔹 Medical appointments? Book early. 🔹 Big decisions? Avoid the afternoon slump. You don’t need more coffee. You need better timing. Small adjustments = fewer mistakes, better results, and a sharper mind. Plan your day accordingly. What’s one thing you’ll reschedule for peak performance?

Energy-Related Climate Action Goals 🌎 Energy is one of the most critical levers for climate action—and one where companies can make measurable progress through structured steps. A practical framework by Schneider Electric outlines how organizations can evolve their energy strategy from compliance to leadership across three pillars: efficiency, decarbonization, and renewable energy. The starting point is regulatory alignment: conduct energy audits, ensure site-level consumption tracking, and report GHG emissions in line with established protocols. These are foundational steps to gain visibility and stay compliant. The next level involves more active management. Introduce submetering, set targeted reductions by site or process, upgrade outdated equipment, and disclose your performance through recognized platforms like CDP. Advanced organizations go further—using real-time energy data to optimize systems, committing to ISO 50001 or EP100 standards, and deploying on-site solutions like EV infrastructure, microgrids, or renewable heat. Efficiency becomes part of the value chain. Decarbonization begins with measurement. Track your full GHG footprint and set initial emissions reduction goals—whether absolute or intensity-based—to anchor your roadmap. Strengthen your decarbonization strategy by assessing Scope 3 emissions, setting long-term, science-aligned targets, and reporting emissions using both market- and location-based methods. Interim carbon neutrality goals may still rely on offsets. Leadership means setting net zero targets without offsets, aligning with the 1.5°C pathway through SBTi-approved targets for Scope 1, 2, and 3, and working closely with suppliers to decarbonize the full chain. Business models begin to shift around low-carbon value creation. On renewables, early actions include purchasing Energy Attribute Certificates (EACs) or using green tariffs to cover Scope 2 emissions. This provides a credible but indirect solution. More advanced steps include direct procurement through onsite or offsite sources, replacing Scope 1 offsets with clean technologies, and engaging your supply chain in renewable energy efforts. The goal: 100% renewable energy, achieved through real transformation—not accounting. Source: Schneider Electric #sustainability #sustainable #business #esg #climatechange #energy

Beyond the Crunch: Navigating Pressure, Stress, and the Race Against Time 🤯 A month ago, I was invited by the Yale School of Public Health to share in a class my strategies for managing the pressures and stresses associated with being an advisor and/or manager behind prominent #SocialMedia accounts. This opportunity spurred me to reflect on my personal coping mechanisms for navigating this demanding field. 1. Passion as Fuel: Above all else, you need to genuinely love your work. The time and energy invested in meeting the demands of social media audiences are not worth it if you're not genuinely engaged. Your health will ultimately bear the brunt. 2. Crunch Time Efficiency: In my line of work, I often deal with humanitarian crises and health emergencies. When crunch time arrives, it's time to roll up your sleeves and focus. Avoid distractions and limit the endless scrolling that can derail your productivity. Consider muting chatting apps to prevent interruptions from notifications and incoming requests. 3. Collaboration in Success and Failure: Social media posts behind large accounts rarely result from individual effort. They are a collective endeavor. Success is shared among all those who contributed, just as failure is shared. While taking accountability for your work is crucial, it's equally important to learn from setbacks without succumbing to guilt. Embrace the opportunity to grow and improve. 4. Protecting Your Mental Well-being: As a social media manager, you face an onslaught of trolls and negativity. Learn to gauge your tolerance for this and limit your exposure. Consider rotating the responsibility of monitoring comments and social media conversations among team members. On your personal accounts, you may choose to mute certain accounts or individuals. Your mental health must be prioritized. 5. Disconnection for Rejuvenation: The ever-evolving algorithms and relentless pace of social media demand balance. Make time for yourself to relax, recharge, and pursue activities that bring you joy. Don't feel guilty about disconnecting from the digital world. I'm not perfect in this regard, but I'm working on improving my disconnect strategies. 6. Seeking Support: Sharing your struggles is a powerful tool for coping. Reach out to trusted peers when you need support or to simply vent. If the stress and pressure of your work, particularly in humanitarian crisis situations, become overwhelming, consider seeking professional help. I utilize both peer support and professional counselling , depending on the challenges I face. What are your winning strategies for navigating social media's hurdles and building an unstoppable online presence?

📍A successful energy efficiency strategy is critical for mitigating climate change and involves a multidisciplinary approach. The following is an overview of the eight essentials: 1️⃣ Comprehensive Energy Audits and Benchmarking: ▪️Conduct detailed energy audits across all sectors to establish baseline energy use and identify inefficiencies. ▪️Utilize benchmarking against industry standards to quantify potential savings and prioritize actions. ▪️This involves the measurement of energy flows and the identification of opportunities for efficiency improvements. 2️⃣ Implementation of Energy Management Systems (EnMS): ▪️Deploy EnMS in all sectors. This system should be based on the ISO 50001 standard or equivalent. ▪️EnMS can help achieve energy savings up to 10% through operational improvements and behavioral changes without significant capital investments. 3️⃣ Adoption of High-Efficiency Technologies: ▪️Replace outdated and inefficient equipment with high-efficiency alternatives. For example, transition to LED technology, which can reduce energy consumption by up to 75% compared to traditional incandescent bulbs. ▪️In industrial processes, high-efficiency motors and drives, which can offer energy savings of 20% to 30% , depending on the application. 4️⃣ Building Design and Retrofitting: ▪️Implement energy-efficient design principles in new buildings and retrofit existing buildings to improve their energy performance. ▪️This includes enhanced insulation, high-efficiency HVAC systems, and the integration of renewable energy. ▪️Energy-efficient buildings can reduce energy consumption up to 50% compared to standard buildings, depending on the climate zone and building type. 5️⃣ Regulatory Frameworks and Incentives: ▪️Establish strong regulatory frameworks that set ambitious energy efficiency standards for appliances, vehicles, buildings, and industrial processes. 6️⃣ Education, Training, and Awareness Programs: ▪️Develop comprehensive education and training programs for professionals involved in designing, building, and maintaining energy systems, and awareness campaigns targeting the general public. 7️⃣ Continuous Monitoring, Reporting, and Verification (MRV): ▪️Implement robust MRV systems to track energy consumption, savings from efficiency measures, and overall performance against targets. ▪️This involves the use of advanced metering infrastructure (AMI), sensors, and data analytics platforms. ▪️Effective MRV can help identify underperforming areas, verify savings of 5% to 10% from baseline consumption. 8️⃣ Management Review and Continuous Improvement: ▪️This involves senior management participation in reviewing the results of energy audits, EnMS data, regulatory compliance, and progress towards energy efficiency targets. ▪️Use these reviews as opportunities for continuous improvement, setting new targets, and refining strategies based on lessons learned and technological advancements. #Energy #strategy

Most people blame their age for: • Stress • Fatigue • Weight gain The real culprit? High cortisol levels. Here's what it is, how it's affecting your body (& how to fix it): 1. What Exactly Is Cortisol? Cortisol is your primary stress hormone. Think of it as your body's built-in alarm system. It's supposed to spike briefly during danger, then return to normal. The problem? In modern life, it never shuts off. 2. Cortisol Isn't Always Bad When functioning properly, cortisol: • Helps you perform under pressure • Gets you out of bed with energy • Regulates inflammation • Controls blood sugar It's essential for survival. The issue is CHRONIC elevation. 3. When Cortisol Goes Wrong In today's environment, cortisol stays perpetually high from: • Non-stop digital stress • Processed food • Overtraining • Poor sleep This is why you're: • Always tired • Brain fogged • Storing belly fat • Struggling with sleep 4. The Warning Signs Your body is telling you cortisol is too high if: • You get sick easily • You feel anxious for no reason • You're exhausted but can't sleep • You wake up consistently at 2-3AM • You store fat primarily in your midsection Here are 7 ways you can lower it yourself: 1) Daily Walking Walking beats cardio for cortisol management. 30-60 minutes daily at a conversational pace resets your nervous system better than intense exercise. 2) Morning Sunlight Get outside within 30 minutes of waking. This signals your brain to properly regulate cortisol throughout the day. 10-15 minutes of morning light is more powerful than any supplement for hormone regulation. 3) Protein & Fat Timing Blood sugar crashes spike cortisol dramatically. Base every meal around: • Healthy fat • Complete protein source • Minimal processed carbs This stabilizes blood sugar & prevents the cortisol rollercoaster most Americans ride daily. 4) Cut Afternoon Caffeine That 2PM coffee is destroying your sleep cycle. Caffeine has an 5-6 hour half-life, meaning it's still in your system at bedtime. Cut out all caffeine after noon. Your sleep quality will improve within days. 5) Smart Strength Training I built a champion level bodybuilding physique training just 3-4 days/week. Overtraining is a bad for your cortisol levels. Heavy compound lifts with proper recovery between sessions builds resilience to stress without adding more of it. More isn't better. Better is better. 6) Sleep Quality People take sleeping pills while ignoring the basics: • Complete darkness • Consistent schedule • Cool temperature (65-68°F) • No screens 60 minutes before bed Sleep is when cortisol resets. Prioritize it. 7) Targeted Supplements A few actually work: • Magnesium glycinate (300-400mg) - most Americans are deficient • Ashwagandha - research-backed adaptogen • Rhodiola - helps stress resilience These aren't magic, but they support the fundamentals. Have any questions? Let me know below. & Follow me for more content like this.

93% of executives make their worst decisions after 2 PM. For years, I thought decision fatigue was just another productivity myth. Then I tracked my own decision quality for 90 days - and the data didn’t lie. 🧠 Strategic success rate by time of day: • Morning: 67 % • Afternoon: 31 % • Evening: 18 % My brain was literally running out of fuel. Here’s what most executives miss 👇 ⚡ Your glucose levels drop 25 % between breakfast and lunch ⚡ Cortisol peaks 8 AM → crashes by 2 PM ⚡ Working memory declines 40 % after 6 hours of cognitive load Every big decision you push to “later” is handled by a half-charged brain. 🧩 The Executive Decision Framework 6 AM – 10 AM → Strategic Zone • Partnerships, budgets, hiring • Block your calendar — no email, no calls 10 AM – 2 PM → Execution Zone • Team syncs, project reviews, complex ops 2 PM – 6 PM → Admin Zone • Emails, scheduling, routine approvals ⚙️ Energy Management Essentials 20 g protein within 1 hour of waking • 16–20 oz water every 90 min (+ electrolytes after 2 PM) • 5-min movement breaks each 45 min • 100–200 mg caffeine before 11 AM only That 3 PM acquisition review? You’re operating at ~60 % of your morning capacity. That 5 PM hiring call? Yesterday’s energy, today’s decision. Protect your decision quality, protect your peak-energy window. 💬 Which decision are you moving to your morning slot this week? ⬇️ Save this for your next decision-scheduling audit 👉 Follow Liz Bradford for more on executive energy and performance systems

I stopped crashing every afternoon with one simple change. It took 10 minutes. For 25 years, I worked 12-hour shifts in the Emergency Department. And for most of those years, I hit a wall around 3 pm. I'd grab lunch between traumas. Sit in the break room. Scarf down whatever was fast. Then, I'd drag myself through the next 6 hours, fighting brain fog and fatigue. I blamed the job. The stress. The lack of sleep. The real problem? The 10 minutes I spent sitting in that chair right after eating. THE CHANGE I started walking for 10 minutes immediately after lunch. Around the parking lot. Down the hospital corridors. Anywhere. Not an hour later. Right after the last bite. Within a week, the afternoon wall disappeared. WHY I WAS CRASHING ↳ Sit after lunch, glucose spikes hard ↳ Pancreas dumps insulin to bring it down ↳ Insulin overshoots, glucose drops below baseline ↳ 90-120 minutes later: brain fog, fatigue, irritability ↳ I wasn't tired from the job. I was tired from the glucose crash WHY IT WORKS A 2025 study from Scientific Reports confirmed what I'd experienced: ↳ 10-minute walk after eating drops peak glucose by 17mg/dL ↳ Prevents the spike that triggers insulin overshoot ↳ Blood sugar stays stable instead of crashing 2 hours later No spike = no crash. THE MECHANISM ↳ Walking activates AMPK in muscle cells ↳ Muscles pull glucose from blood without needing insulin ↳ Smooths out the entire glucose curve ↳ Stable glucose = stable energy all afternoon WHY TIMING MATTERS ↳ Glucose peaks 30-60 minutes after eating ↳ Walking immediately works better than waiting 30 minutes ↳ Your metabolic window is the first 10-15 minutes after a meal WHAT TO DO ↳ Finish eating, and walk for 10 minutes immediately ↳ Light pace works. You're not training, just moving ↳ Do this after lunch and dinner ↳ Energy stabilizes within days I still do this every single day. Years later. Those 10 minutes bought back my afternoons. ♻️ Stable glucose means stable energy through your entire shift 💾 Save this for the next time your afternoon energy crashes ➕ Follow Dr Tim Patel for stories that turn hard science into action.

Here’s how I manage 5+ client accounts without burning out 👇 When people hear “social media manager,” they think: ↳ Posting pretty graphics. ↳ Scheduling content. ↳ Answering DMs. But the truth? Managing multiple accounts can feel like juggling flaming swords while blindfolded. You’re balancing: ↳ Different voices & brand tones. ↳ Constant platform changes. ↳ Clients who want results yesterday. It’s easy to burn out. Unless… you build systems. Here are the 3 things I swear by: 1️⃣ Content Calendar = GPS Every client has a living calendar. Not just “post dates” — but strategy → pillars → hooks → formats. No calendar = chaos. 2️⃣ Batching = Energy Saver Instead of creating daily, I block out 2 days/month to write + design in bulk. It frees up space for actual strategy (and life). 3️⃣ Clear Boundaries = Survival Mode OFF I don’t check notifications 24/7. I set reporting days. I let clients know: consistent results > being “always on.” Social media management isn’t about being everywhere, all the time. It’s about building systems that let you show up effectively without burning out. Because if the manager burns out… the brand goes quiet. If you’re a founder trying to juggle your own socials and it’s draining your energy, I can help. ↳ Full social media management (so you don’t have to worry about content at all). ↳ Proven systems that drive growth without overwhelm. Comment “system” or DM me, and let’s talk about getting yourBrand seen by the right people. PS: Follow me for social media growth tips that actually work PSS: I'm the Social media manager you need 🩷 . . #SocialMediaManagement #ContentStrategy #PersonalBranding #SocialMediaTips #Tiffanyogwumike

🪫Ever feel like you just don't have the energy to work? You know, those days when everything feels like climbing a mountain. I used to think I was just being lazy and needed to "push through." But here's what I've learned: it's not about laziness, it's about energy management. Instead of fighting these natural ebbs and flows, this is what I do: 🔋High-Energy Days: I capitalize on these golden moments for strategic thinking, creative problem-solving, and big-picture planning. These are my "maker days" when innovation flows naturally. 🪫Low-Energy Days: I redirect focus to routine tasks—inbox management, spreadsheet updates, administrative work. It's about matching tasks to energy levels, not forcing productivity. When deadlines can't wait, I open up my energy-boost toolkit: 🛟 Movement Breaks: Quick walks or stretches to kickstart blood flow 🛟 Smart Fuel: Water + protein-rich snacks (bye-bye, afternoon slump!) 🛟 Focus Tools: Brain.fm or Pomodoro technique for concentrated work 🛟 Mindful Resets: 10-minute meditation or breathing exercises 🛟 Micro-Goals: Starting with one small task to build momentum The key? Working with your energy patterns, not against them. This shift has not only improved my productivity but also my overall well-being at work. What strategies do you use to manage your energy levels throughout the workday? ✍🏼 𝘐 𝘸𝘳𝘪𝘵𝘦 𝘢𝘣𝘰𝘶𝘵 𝘸𝘰𝘳𝘬𝘱𝘭𝘢𝘤𝘦 𝘵𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘮𝘢𝘬𝘪𝘯𝘨 𝘤𝘢𝘳𝘦𝘦𝘳 𝘵𝘳𝘢𝘯𝘴𝘪𝘵𝘪𝘰𝘯𝘴 𝘸𝘪𝘵𝘩 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦. 𝘍𝘰𝘭𝘭𝘰𝘸 𝘮𝘦 𝘧𝘰𝘳 𝘪𝘯𝘴𝘪𝘨𝘩𝘵𝘴 𝘰𝘯 𝘯𝘢𝘷𝘪𝘨𝘢𝘵𝘪𝘯𝘨 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯𝘢𝘭 𝘤𝘳𝘰𝘴𝘴𝘳𝘰𝘢𝘥𝘴 𝘸𝘪𝘵𝘩 𝘸𝘪𝘴𝘥𝘰𝘮 𝘢𝘯𝘥 𝘱𝘶𝘳𝘱𝘰𝘴𝘦. #ProductivityTips #WorkLifeBalance #ProfessionalDevelopment #CareerAdvice #Wellness #Resilience

A hard lesson I have learned as I've progressed in my career as a Social Media Manager... Posting on multiple platforms is NOT enough to be successful as a social media manager. If you want to stand out, you have to protect your energy and avoid burnout. I agree that “posting consistently” is important, but it’s not everything (no matter what the "Gurus" say.) Here’s the mini masterclass on how I (do my best to) avoid social media burnout while managing multiple platforms for a brand: 🎖️ Prioritize Platforms: You don’t need to be everywhere. Focus on where your audience is most engaged. - Identify which platforms drive the most value. - Invest more time where engagement is higher. - Drop platforms that don’t align with your strategy. ♻️ Use Automation Wisely: Automation tools are your best friend, but don’t over-rely on them. - Schedule posts ahead of time using tools like Vista Social. - Set up auto-responses for common inquiries. - Avoid scheduling too far in advance to stay flexible with real-time trends. 📱 Batch Your Content Creation: Trying to create content daily is exhausting. Instead, batch your content. - Dedicate one day a week to planning and creating posts. - Use templates for graphics and captions to save time. - Pre-plan content around key dates and holidays. 🧘♀️ Take Breaks: You can’t pour from an empty cup. Taking time off will make you more productive. - Schedule digital detox days, even if it’s just for a few hours. - Delegate tasks to team members or use automated systems. - Step away from the screen when you feel overwhelmed. I'm a big fan of this one 🔥 Set Boundaries: Work-life balance matters, especially in this "always on" culture we live in. Here is how I set boundaries: - Create ‘office hours’ for work social media accounts and stick to them. - Turn off notifications outside of work hours. My Slack is silenced from 5pm-9am, and I have absolutely 0 shame. - Communicate these boundaries.