For most of my career as a founder, I ran on adrenaline, caffeine, and a deep-seated fear of failure. It's a powerful fuel source, but it's not sustainable.
About 15 months ago, that system started to break down.
I was preparing for a critical investor meeting, and instead of feeling sharp and energized, I felt a deep sense of dread. I was terrified of my own biology. What if a hot flash hit me mid-sentence? What if my brain just... buffered... when I needed to answer a tough question?
I realized the old "power through" method was no longer an option. I needed a new one.
So, over the last year and a half, I started building one. It wasn't a quick or clean process. It was a messy series of trials, errors, and personal experiments. I tracked everything: what I ate, when I exercised, how I slept, what supplements I took, and how it all affected my performance on any given day.
Slowly, a pattern emerged. A system. A reliable protocol that I could deploy before any high-stakes day to ensure my mind and body were primed to perform.
It's not a magic formula. It's a checklist born from necessity. And today, I'm sharing it with you.
This is my personal 10-point "High-Stakes Day" Checklist.
The High-Stakes Day Checklist
T-Minus 24 Hours: The Preparation Phase
The goal here is to load your system with resources and eliminate variables.
1. The "Pre-Load" Workout: Complete your final strength training session. This improves insulin sensitivity for tomorrow's fuel and prevents day-of muscle fatigue.
2. The Cellular Hydration Protocol: Proper hydration isn't just about drinking water; it's about absorbing it. I aim for 2-3 liters of water, but I ensure it contains the electrolytes my cells need to actually use that water.
My Method: I add a small pinch (about 1/4 teaspoon) of high-quality sea salt to every liter of water I drink. This small amount of sodium is critical for pulling water into your cells and ensuring you're truly hydrated at a cellular level, which is essential for cognitive function.
3. The "Clean Fuel" Protocol: Eliminate all alcohol, sugar, and processed foods. Stick to simple, whole foods (lean protein, vegetables, healthy fats) to minimize inflammation and stabilize your system.
4. The Sleep Sanctuary Lockdown: My preparation for sleep begins long before my head hits the pillow.
Personalized Timing: This is where self-experimentation is key. For example, I've discovered that taking my prescribed progesterone in the mid-afternoon (around 3 PM) has a much better effect on my sleep quality than taking it right before bed. This is my personal finding; your timing for supplements or medications might be completely different.
The Wind-Down Hour: One hour before bed is my non-negotiable wind-down period. The goal is to quiet my mind and signal to my body that it's time to rest. I choose what feels right for me on that specific night from a small menu of options:
Option A: Read a physical book. (My usual go-to).
Option B: Listen to a calming podcast. (If my mind is too restless to focus on a page).
Option C: Do a guided meditation. (If I need to actively release the day's stress).
The Environment: During this hour, I take my other sleep-support supplements (like magnesium) and ensure my room is cold, dark, and quiet. Tonight's performance is built on tonight's sleep.
Game Day: The Execution Phase
The goal today is biological stability.
5. The Metabolic Anchor: Consume 30g+ of protein within 30 minutes of waking. This is non-negotiable for all-day blood sugar stability and focus.
6. The Caffeine Protocol: One coffee, after your protein breakfast. This provides the cognitive benefit without the cortisol spike and jitters of drinking on an empty stomach.
7. The "No-Panic" Briefing Review: One final review of your one-page briefing document (key talking points, names, critical data). This is your external brain.
8. The "State" Reset: 5 minutes before you walk in, I find a private space (a bathroom stall is perfect) to shift my state from anxious to grounded.
1 min: Physiological Sighs (double inhale through the nose, long exhale through the mouth) to calm my nervous system.
2 min: Visualize Success. I close my eyes and see the meeting going exactly as I want it to.
1 min: The "Thymus Thump." This is my personal alternative to a "power pose." I make loose fists and rhythmically thump my upper chest, like Tarzan. This somatic technique stimulates the thymus gland, breaks the pattern of anxiety, and creates an immediate surge of grounded energy. It sounds strange, but it works.
9. The "In-Meeting" Hydration: Have a glass of water on the table. Use it as a strategic tool to create a pause, gather your thoughts, or reset if you feel a moment of brain fog.
10. The Post-Event "Data Dump": Immediately after the event, take 5 minutes to write down key takeaways, action items, and follow-ups. Do not rely on your memory. Capture the data while it's fresh.
This checklist isn't magic. It's a system.
By systematically checking these boxes, you aren't leaving your success to chance. You are building it.
All the best,
Sonja Rincón
Founder & CEO, Menotracker