Get eight hours of sleep to trigger muscle-repair hormones. Spend five minutes daily on meditation or breathwork to ease nervous system fatigue. Use heat therapy, foam rolling, or stretching on rest days to speed recovery.
Here are my 3 steps to optimize recovery, and you can start doing these today. Number 1, rebuild. This is all about sleep. When you're sleeping, a hormone is released in your body that allows your muscles to repair and rebuild and get stronger. You need to be having at least 8 hours of sleep every single night. Number 2 is resetting. There's something called the central nervous system, and you guys are using this all the time. It is the commander of your body, and if you're not careful, you can get what's called CNS fatigue, get burnout, recover slower, etc. So what this is going to look like is meditation or breathwork or going for a walk without your phone, reducing scrolling— any of those options for at least 5 minutes a day is a perfect place to start. And number 3 is rebooting. This is all about on rest days or after your workouts, moving your body in a way that's going to help kickstart recovery. So this can be heat, this can be rolling out, this can be stretching. This allows your body to kickstart its recovery so much faster.
