The Lifestyle Optimization Expert

Act as a lifestyle optimization expert.

My current lifestyle:
- Daily routine: [DESCRIBE YOUR TYPICAL DAY]
- Energy levels throughout the day: [DESCRIBE YOUR ENERGY PATTERNS]
- Known energy drains: [LIST WHAT DEPLETES YOU]
- Recovery practices: [DESCRIBE OR SAY "NONE"]

Identify my energy drains and recovery gaps. Then design a sustainable daily routine that:
1. Maximizes physical energy (nutrition, movement, sleep optimization)
2. Maximizes mental energy (focus, recovery, stress management)
3. Uses the FEWEST EFFECTIVE HABITS (not a long list — the minimum that produces maximum results)

The routine should fit into my real life, not an idealized version of it.