Heavy meals late at night destroy sleep quality. The speaker tracked their Whoop data and found finishing dinner by 6 p.m. for a 10 p.m. bedtime made a huge difference. Sauna sessions of 15 to 20 minutes, two or three times a week, also help recovery.
Let's talk recovery. I'm going to be real with you, you can do sauna, ice baths. The main thing when it comes to your recovery is just going to be sleep. So when it comes to your sleep, you want to be aiming for those golden 8 hours per night. And I'm typically a very bad sleeper. I found out from my Whoop scores is eating late at night, it's just uncomfortable having a lot of food digesting in your stomach when you're lying flat overnight. And I find when I eat very heavy meals late at night, I get a terrible Whoop score and I'm just tossing and turning all night. So you want to ideally cut off your eating as early as possible. If you're going to bed at 10 PM, for example, try to have your last meal around 6 PM. So that's something that changed the game for me. As someone who loves a late night snack, I didn't want to do this when I first started realizing it was affecting my sleep. But now that I'm in a good habit and a good routine of it, I actually much prefer finishing my calories earlier. So sleep is the main thing, but other stuff like sauna, absolutely fantastic. You've probably seen a huge rise in sauna use, especially in Ireland, in the last couple years. And I'm all for it, super legit. Try to do 2 to 3 sessions, if not daily sessions, just as much as you can, 15 to 20 minutes. And one thing I love about saunas, especially in Ireland, is the social scene that it provides. I think that's massively beneficial and something that we're all needing more of in today's day and age.
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