Any successful study plan must incorporate the use of resources that are rich in technical detail, sequenced appropriately, and consumed thoughtfully to develop the knowledge and skills required for the PE Exam. However, there are additional considerations beyond what to study and how to go about it. Studying is a cognitive process, and the quality of our thinking depends on having enough energy and mental clarity to work day after day for the PE Exam. Cultivating this state of readiness is a metaskill that enables skill-building and rests on three pillars: sleep, nutrition, and fitness.
This brief article offers a few practical tips for engineers pursuing PE licensure. Each tactic you adopt provides an outsized benefit due to their synergy. If you encounter significant sticking points in one area, it’s more important to make modest improvements there than to perfect another. For example, eating vegetables won’t help much if you’re only getting four hours of sleep. Taking care of these areas can greatly benefit your PE Exam preparation.
Before diving into details, here’s an important disclaimer: Starting any complex project can be messy, and that’s okay. The alternative—not starting at all—is far worse. Implementing these strategies might feel overwhelming, especially while beginning to study for the PE Exam. Give yourself grace if you stay up too late, eat junk food, or skip a workout. This isn’t life or death. Use what works for you and skip the rest.
Sleep
Establish a standard bedtime. The advice to get eight hours of sleep per night is great, but the details matter. For those working a 9-to-5 schedule, the start of your day is already fixed. Work backward to determine your ideal bedtime. If your evenings are unproductive, pick a standard time to turn in. Use a “Go To Bed” alarm if needed until it becomes a habit.
Wake up around the same time daily, including weekends. This follows naturally from setting a bedtime. For years, I slept in on weekends and woke early for work on Mondays. This routine felt like weekly jet lag, causing fatigue, malaise, and poor concentration. A consistent wake-up time can resolve this. Try it for a few weeks, and you may never go back. You can fine-tune your schedule over time or revert after studying for the PE Exam.
Nutrition
Reduce your carbohydrate intake by half. The average American diet includes 300g of carbohydrates daily, despite long-standing knowledge that the food pyramid is flawed. While not everyone needs a ketogenic diet, reducing carbs to 100g-150g daily can stabilize energy and avoid brain fog. Aim for the lower end if losing weight and the higher end if maintaining. Cut empty calories from added sugar, keep incidental carbs from fruits and vegetables, and control starches like bread, rice, and potatoes. Replace these calories with protein and healthy fats.
Shop the perimeter of the grocery store. When studying for the PE Exam, outsourcing meal prep may be tempting, but nutritious meals are essential. If healthy takeout isn’t an option, buying and preparing groceries is your best bet. Most real foods—produce, meats, eggs, dairy—are around the store’s edges. Avoid the processed products in the interior aisles. You don’t need to be a gourmet chef. A few simple meals on rotation can provide consistent nourishment without consuming your time. Cook extra for leftovers to save time.
Fitness
Raise your heart rate to maximum aerobic function (MAF) for 30 minutes three times a week. To find your MAF heart rate, subtract your age from 180. For me, at 37, that’s 143. Activities like walking, biking, or rowing at this level feel easy but deliver significant benefits. Avoid exceeding your MAF rate to prevent switching from fat-burning to glucose-burning mode, which can cause energy crashes. Training at this level improves cognitive performance, stabilizes energy, and enhances mental sharpness. Dr. John Ratey highlights these benefits in Spark: The Revolutionary New Science of Exercise and the Brain.
Lift or carry heavy objects twice a week. Weightlifting doesn’t need to be formal or time-intensive. A couple of sets of pull-ups or push-ups, squats, or lunges with dumbbells can suffice. Alternatively, try rucking—walking with a weighted backpack. Use books or bricks for weight. Other options include yard work like raking leaves or chopping wood. The goal isn’t increased strength (though that’s a bonus) but the chemical and hormonal release that enhances cognitive function. You don’t need extreme workouts to improve thinking, reasoning, and memory for studying and ultimately helping you succeed in the PE Exam.
Bottom Line
Sleep, nutrition, and exercise are crucial for health, longevity, and optimal cognition. Together, they provide a solid foundation for effective studying. Don’t strive for perfection. If your sleep, diet, or exercise habits were poor before, focus on gradual improvements. Small changes in all three areas create a positive feedback loop. Meaningful upgrades across these domains will enhance your study experience and help you excel in the PE Exam.
If you found this article helpful, I’d be honored to support your journey toward professional licensure. To learn more about the process and our programs, contact [email protected].