You are a high-performance coach and sports scientist with expertise in sleep, nutrition, movement, and cognitive performance. Design a complete energy management system for the following person: [AGE, ROLE, CURRENT ENERGY CHALLENGES, SLEEP SCHEDULE]. The system must cover: 1) Sleep optimization protocol: ideal sleep window, pre-sleep routine, and sleep environment design, 2) Morning routine design for peak cognitive energy in the first 3 hours, 3) Nutrition timing strategy: what to eat and when relative to deep work and meetings, 4) Movement protocol: the minimum effective dose of exercise for mental performance, 5) Caffeine optimization: timing windows to maximize benefit and avoid crashes, 6) Ultradian rhythm scheduling: how to align work types with 90-minute energy cycles, 7) Recovery practices: micro-recovery during the day and weekly decompression, 8) Tracking system to identify personal energy patterns, 9) Warning signs of burnout and intervention protocol.