00:00[Music] Hello everyone and welcome back to Hello everyone and welcome back to another episode of the podcast. Today I another episode of the podcast. Today I another episode of the podcast. Today I am talking all things am talking all things am talking all things recovery. recovery. recovery. And to be honest, And to be honest, And to be honest, I get questions all the time. I've been I get questions all the time. I've been I get questions all the time. I've been getting questions for years all about getting questions for years all about getting questions for years all about what I do for recovery. what I do for recovery. what I do for recovery. And when I was younger, I didn't do much And when I was younger, I didn't do much And when I was younger, I didn't do much for recovery. I slept, I ate, I trained, for recovery. I slept, I ate, I trained, for recovery. I slept, I ate, I trained, and I recovered well. Now, as I'm and I recovered well. Now, as I'm and I recovered well. Now, as I'm getting older, I'm 35 years old now. getting older, I'm 35 years old now. getting older, I'm 35 years old now. Still young, but I'm getting older. Still young, but I'm getting older. Still young, but I'm getting older. I find that I don't recover as I find that I don't recover as I find that I don't recover as efficiently as I used to. So, I have to efficiently as I used to. So, I have to efficiently as I used to. So, I have to incorporate more incorporate more incorporate more devices, protocols, devices, protocols, devices, protocols, um just different things that I want to um just different things that I want to um just different things that I want to share with you guys today. all of what I share with you guys today. all of what I share with you guys today. all of what I incorporate into my daily or weekly
01:00incorporate into my daily or weekly incorporate into my daily or weekly routine routine routine to optimize my recovery, especially in a to optimize my recovery, especially in a to optimize my recovery, especially in a high volume prep right now, such as my high volume prep right now, such as my high volume prep right now, such as my Iron Man prep. We are about 8 weeks out Iron Man prep. We are about 8 weeks out Iron Man prep. We are about 8 weeks out from Iron Man Arizona, which is November from Iron Man Arizona, which is November from Iron Man Arizona, which is November 16th, full Iron Man. So, I'm deep into 16th, full Iron Man. So, I'm deep into 16th, full Iron Man. So, I'm deep into training right now. training right now. training right now. And I'll share what my recovery routine And I'll share what my recovery routine And I'll share what my recovery routine and protocols are throughout this this and protocols are throughout this this and protocols are throughout this this episode. episode. episode. But a few notes to share prior jumping But a few notes to share prior jumping But a few notes to share prior jumping in. in. in. Story time. Uh moral of the story is Story time. Uh moral of the story is Story time. Uh moral of the story is that I have written down right here. that I have written down right here. that I have written down right here. Recovery and injury prevention aren't Recovery and injury prevention aren't Recovery and injury prevention aren't just for athletic performance related just for athletic performance related just for athletic performance related activities. activities. activities. It is for life. It is for life. It is for life. So this past weekend, So this past weekend, So this past weekend, me and the family, myself, Steph, me and the family, myself, Steph, me and the family, myself, Steph, Charlie, Nico, we went into Austin to a Charlie, Nico, we went into Austin to a Charlie, Nico, we went into Austin to a coffee shop. It was called Mozart's coffee shop. It was called Mozart's coffee shop. It was called Mozart's Coffee. It's a great coffee shop over
02:00Coffee. It's a great coffee shop over Coffee. It's a great coffee shop over off of Enfield, off of Enfield, off of Enfield, downtown Austin, Austin near uh the downtown Austin, Austin near uh the downtown Austin, Austin near uh the Terry Town neighborhood, right off of of Terry Town neighborhood, right off of of Terry Town neighborhood, right off of of Lake Austin. Lake Austin. Lake Austin. Great spot. Good coffee, good food, live Great spot. Good coffee, good food, live Great spot. Good coffee, good food, live music. So, we're we're sitting at this music. So, we're we're sitting at this music. So, we're we're sitting at this picnic table watching this live music picnic table watching this live music picnic table watching this live music being played in front of us. Charlie's being played in front of us. Charlie's being played in front of us. Charlie's eating a croissant. Steph and I are eating a croissant. Steph and I are eating a croissant. Steph and I are sipping on coffee. Nico's sitting on the sipping on coffee. Nico's sitting on the sipping on coffee. Nico's sitting on the top of the picnic table. We're about to top of the picnic table. We're about to top of the picnic table. We're about to leave. leave. leave. And I've been fairly injuryfree this And I've been fairly injuryfree this And I've been fairly injuryfree this entire prep. I mean, there's been a few entire prep. I mean, there's been a few entire prep. I mean, there's been a few things that have flared up. Uh, tight things that have flared up. Uh, tight things that have flared up. Uh, tight calves, calves, calves, hamstrings, hamstrings, hamstrings, back, like just small stuff uh from back, like just small stuff uh from back, like just small stuff uh from mainly overtraining or overuse injury. mainly overtraining or overuse injury. mainly overtraining or overuse injury. But we're about to get up from this this But we're about to get up from this this But we're about to get up from this this coffee shop, sit at this picnic table.
03:00coffee shop, sit at this picnic table. coffee shop, sit at this picnic table. As I'm standing, I reach over and and As I'm standing, I reach over and and As I'm standing, I reach over and and pick up Charlie. She's on my left pick up Charlie. She's on my left pick up Charlie. She's on my left simultaneously. And as I'm picking simultaneously. And as I'm picking simultaneously. And as I'm picking Charlie up and getting out of this Charlie up and getting out of this Charlie up and getting out of this picnic table and move her from my left picnic table and move her from my left picnic table and move her from my left side to my right side to put her on my side to my right side to put her on my side to my right side to put her on my hip to carry her back to the truck, I hip to carry her back to the truck, I hip to carry her back to the truck, I can feel this slip in my lower back and can feel this slip in my lower back and can feel this slip in my lower back and just the just the just the you like when everything just seizes up you like when everything just seizes up you like when everything just seizes up and you try to catch your breath and you and you try to catch your breath and you and you try to catch your breath and you can feel you strain something. Lower can feel you strain something. Lower can feel you strain something. Lower back strain. I was feeling that the rest back strain. I was feeling that the rest back strain. I was feeling that the rest of the day and then two days after it of the day and then two days after it of the day and then two days after it feels pretty decent now. So that feels pretty decent now. So that feels pretty decent now. So that happened uh Sunday. It's now Wednesday. happened uh Sunday. It's now Wednesday. happened uh Sunday. It's now Wednesday. It feels better. It feels better. It feels better. But of the many times that I've I should But of the many times that I've I should But of the many times that I've I should say not many of the few times that I've say not many of the few times that I've say not many of the few times that I've been injured in my life, majority of been injured in my life, majority of been injured in my life, majority of those times aren't from those times aren't from those times aren't from athletic or performance related athletic or performance related athletic or performance related activities. It's just from living life.
04:00activities. It's just from living life. activities. It's just from living life. So, the reason I share that is because a So, the reason I share that is because a So, the reason I share that is because a lot of these recovery lot of these recovery lot of these recovery practices that I'm going to share practices that I'm going to share practices that I'm going to share don't just have to be applicable to when don't just have to be applicable to when don't just have to be applicable to when you're doing high volume training or you're doing high volume training or you're doing high volume training or you're in a prep or a build or you're you're in a prep or a build or you're you're in a prep or a build or you're training for an iron man like I am right training for an iron man like I am right training for an iron man like I am right now. It can be beneficial for all now. It can be beneficial for all now. It can be beneficial for all aspects of life, all injuries, injury aspects of life, all injuries, injury aspects of life, all injuries, injury prevention, but also uh injury prevention, but also uh injury prevention, but also uh injury maintenance and repair. maintenance and repair. maintenance and repair. So, I had to incorporate some of these So, I had to incorporate some of these So, I had to incorporate some of these practices after I threw my back out at practices after I threw my back out at practices after I threw my back out at Mozart's coffee this past weekend. Mozart's coffee this past weekend. Mozart's coffee this past weekend. some something else to share which some something else to share which some something else to share which might be unrelated but I feel obligated might be unrelated but I feel obligated might be unrelated but I feel obligated to share because I just got off of uh of to share because I just got off of uh of to share because I just got off of uh of a 90-minute bike ride. So this morning I a 90-minute bike ride. So this morning I a 90-minute bike ride. So this morning I had an 8 mile run then a 90minute bike
05:00had an 8 mile run then a 90minute bike had an 8 mile run then a 90minute bike ride and then this afternoon I have a ride and then this afternoon I have a ride and then this afternoon I have a 1-hour swim which I'll do about 3,000 1-hour swim which I'll do about 3,000 1-hour swim which I'll do about 3,000 yards. Tomorrow is a big day. I got a 20 yards. Tomorrow is a big day. I got a 20 yards. Tomorrow is a big day. I got a 20 mile run in the morning and then a 1 mile run in the morning and then a 1 mile run in the morning and then a 1 hour swim in the afternoon. hour swim in the afternoon. hour swim in the afternoon. And two days ago, Monday, I had a 5h And two days ago, Monday, I had a 5h And two days ago, Monday, I had a 5h hour training day. I had a 9mm run in hour training day. I had a 9mm run in hour training day. I had a 9mm run in the morning, 4h hour bike ride in the the morning, 4h hour bike ride in the the morning, 4h hour bike ride in the afternoon. Training volume is high right afternoon. Training volume is high right afternoon. Training volume is high right now. My body is recovering and adapting now. My body is recovering and adapting now. My body is recovering and adapting quite well. But something that is not quite well. But something that is not quite well. But something that is not adapting and recovering adapting and recovering adapting and recovering quite well right now. And I think this quite well right now. And I think this quite well right now. And I think this is this is mainly because I've lost is this is mainly because I've lost is this is mainly because I've lost significant weight in this prep so far. significant weight in this prep so far. significant weight in this prep so far. I'm down to 185 lbs, which I haven't I'm down to 185 lbs, which I haven't I'm down to 185 lbs, which I haven't seen 185 lbs on the scale since post seen 185 lbs on the scale since post seen 185 lbs on the scale since post Ranger school in 2014 Ranger school in 2014 Ranger school in 2014 to be honest. But I'm leaner right now, to be honest. But I'm leaner right now, to be honest. But I'm leaner right now, which means I've lost fat and muscle which means I've lost fat and muscle which means I've lost fat and muscle along the way. But I've lost some some
06:00along the way. But I've lost some some along the way. But I've lost some some tissue in my butt cheeks. My butt isn't tissue in my butt cheeks. My butt isn't tissue in my butt cheeks. My butt isn't as padded as it used to be. So, as I'm as padded as it used to be. So, as I'm as padded as it used to be. So, as I'm doing some of these big rides on my doing some of these big rides on my doing some of these big rides on my bike, I am I am feeling bike, I am I am feeling bike, I am I am feeling the the seat a whole lot more, if you the the seat a whole lot more, if you the the seat a whole lot more, if you will. will. will. And after Monday's ride, which Monday And after Monday's ride, which Monday And after Monday's ride, which Monday wasn't my longest ride in this prep yet. wasn't my longest ride in this prep yet. wasn't my longest ride in this prep yet. I've done a bunch of rides. I do a big I've done a bunch of rides. I do a big I've done a bunch of rides. I do a big ride every week, but I don't know what ride every week, but I don't know what ride every week, but I don't know what happened Monday. was a 4-hour ride and I happened Monday. was a 4-hour ride and I happened Monday. was a 4-hour ride and I got extremely chafed. Like chafed where got extremely chafed. Like chafed where got extremely chafed. Like chafed where the back of the thigh meets the butt the back of the thigh meets the butt the back of the thigh meets the butt cheek cheek cheek and it tore me up. Tore me up. I got in and it tore me up. Tore me up. I got in and it tore me up. Tore me up. I got in the shower Monday night. I could just the shower Monday night. I could just the shower Monday night. I could just feel every part of that chafage. I'm feel every part of that chafage. I'm feel every part of that chafage. I'm almost even afraid to look. I haven't almost even afraid to look. I haven't almost even afraid to look. I haven't looked yet. I kind of want to go get in looked yet. I kind of want to go get in looked yet. I kind of want to go get in the mirror the mirror the mirror uh and just like bend over and see uh and just like bend over and see uh and just like bend over and see what's going on down there because it
07:00what's going on down there because it what's going on down there because it doesn't feel pretty and I'm sure it doesn't feel pretty and I'm sure it doesn't feel pretty and I'm sure it doesn't look pretty. But the today on doesn't look pretty. But the today on doesn't look pretty. But the today on the bike, the 90-minute bike bike bike the bike, the 90-minute bike bike bike the bike, the 90-minute bike bike bike ride I had today, it was an endurance ride I had today, it was an endurance ride I had today, it was an endurance ride, ride, ride, uh an an endurance aerobic build, uh an an endurance aerobic build, uh an an endurance aerobic build, it was painful. it was painful. it was painful. So, I share that for a few reasons. One, So, I share that for a few reasons. One, So, I share that for a few reasons. One, I just wanted to share. I felt obligated I just wanted to share. I felt obligated I just wanted to share. I felt obligated when I was on the bike. I thought to when I was on the bike. I thought to when I was on the bike. I thought to myself, I'm going to share this on the myself, I'm going to share this on the myself, I'm going to share this on the podcast. Secondly, Secondly, there's some stuff you can do for there's some stuff you can do for there's some stuff you can do for uh recovery for stuff like this, but uh recovery for stuff like this, but uh recovery for stuff like this, but mainly it's mainly it's mainly it's more padding, more padding, more padding, maybe some extra maybe some extra maybe some extra uh like lube down there before I hop on uh like lube down there before I hop on uh like lube down there before I hop on the bike. But if anyone's spent a lot of the bike. But if anyone's spent a lot of the bike. But if anyone's spent a lot of time time time riding during Iron Man prep, riding during Iron Man prep, riding during Iron Man prep, uh you've probably experienced saddle uh you've probably experienced saddle uh you've probably experienced saddle soreness. Like this week for example, soreness. Like this week for example, soreness. Like this week for example, see Monday 4 hours,
08:00see Monday 4 hours, see Monday 4 hours, Wednesday 90 minutes, it's 5 and a half Wednesday 90 minutes, it's 5 and a half Wednesday 90 minutes, it's 5 and a half hours. hours. hours. And then I'm not going to ride tomorrow. I'll I'm not going to ride tomorrow. I'll ride ride ride for two hours. That's five and a half, for two hours. That's five and a half, for two hours. That's five and a half, six and a half, seven and a half. six and a half, seven and a half. six and a half, seven and a half. This week will be 8 and 1/2 hours on the This week will be 8 and 1/2 hours on the This week will be 8 and 1/2 hours on the bike. bike. bike. It's about a It's about a It's about a 20.5 20.5 20.5 hour training week for Iron Man prep. hour training week for Iron Man prep. hour training week for Iron Man prep. Okay, that's that's all the stories that Okay, that's that's all the stories that Okay, that's that's all the stories that I wanted to share and get out of the way I wanted to share and get out of the way I wanted to share and get out of the way to kick off this podcast. to kick off this podcast. to kick off this podcast. That was too much information. I'm That was too much information. I'm That was too much information. I'm sorry, but I felt like that's context sorry, but I felt like that's context sorry, but I felt like that's context that I have to share that I wanted to that I have to share that I wanted to that I have to share that I wanted to share. share. share. Next, recovery. Let's talk about stress. Next, recovery. Let's talk about stress. Next, recovery. Let's talk about stress. The body, our body responds and adapts
09:00The body, our body responds and adapts The body, our body responds and adapts sometimes sometimes sometimes efficiently, sometimes inefficiently efficiently, sometimes inefficiently efficiently, sometimes inefficiently to all kinds of stress. to all kinds of stress. to all kinds of stress. The body The body The body has a hard time differentiating between has a hard time differentiating between has a hard time differentiating between different types of stress. What I mean different types of stress. What I mean different types of stress. What I mean by that, there is physical stress. by that, there is physical stress. by that, there is physical stress. You know, when you do a workout, that is You know, when you do a workout, that is You know, when you do a workout, that is stress on the body. When you don't sleep stress on the body. When you don't sleep stress on the body. When you don't sleep well, that is stress on the body. So, well, that is stress on the body. So, well, that is stress on the body. So, there's physical stress, there's mental there's physical stress, there's mental there's physical stress, there's mental stress, there's emotional stress. All stress, there's emotional stress. All stress, there's emotional stress. All these different stressors that we these different stressors that we these different stressors that we experience on a daily basis, experience on a daily basis, experience on a daily basis, they tax our body and our body has to they tax our body and our body has to they tax our body and our body has to find ways to find ways to find ways to recover from that stress and or adapt to recover from that stress and or adapt to recover from that stress and or adapt to that stress. I think it's that's that stress. I think it's that's that stress. I think it's that's something that's very important to something that's very important to something that's very important to recognize. recognize. recognize. If you
10:00If you If you have a big big big training day have a big big big training day have a big big big training day and you're also going through a very and you're also going through a very and you're also going through a very stressful time in your personal life and stressful time in your personal life and stressful time in your personal life and or work, or work, or work, maybe something is going on with your maybe something is going on with your maybe something is going on with your your relationship, your relationship, your relationship, your marriage, someone in your family is your marriage, someone in your family is your marriage, someone in your family is sick, you just got some bad medical sick, you just got some bad medical sick, you just got some bad medical news. All this stuff, news. All this stuff, news. All this stuff, all these stressors in life, all these stressors in life, all these stressors in life, they compound and they will affect the they compound and they will affect the they compound and they will affect the way that you can recover, the way that way that you can recover, the way that way that you can recover, the way that you adapt, the way that you perform, the you adapt, the way that you perform, the you adapt, the way that you perform, the way you think. So, you have to be way you think. So, you have to be way you think. So, you have to be mindful of not stacking too many mindful of not stacking too many mindful of not stacking too many stressors on top of each other in a stressors on top of each other in a stressors on top of each other in a given time. given time. given time. And this does require some intentional And this does require some intentional And this does require some intentional proactive planning and thinking proactive planning and thinking proactive planning and thinking of maybe hey I'm going through a lot of of maybe hey I'm going through a lot of of maybe hey I'm going through a lot of mental and emotional stress right now. mental and emotional stress right now. mental and emotional stress right now. Maybe the best thing for me not to do
11:00Maybe the best thing for me not to do Maybe the best thing for me not to do is is is this 20 mile run I have tomorrow. Maybe this 20 mile run I have tomorrow. Maybe this 20 mile run I have tomorrow. Maybe I should dial that back. Maybe I should I should dial that back. Maybe I should I should dial that back. Maybe I should take an off day. Let my body recover. take an off day. Let my body recover. take an off day. Let my body recover. let this this other or these other let this this other or these other let this this other or these other stressors stressors stressors stress my body and I can recover from stress my body and I can recover from stress my body and I can recover from that and then when I am ready that and then when I am ready that and then when I am ready and more prepared I can go knock out and more prepared I can go knock out and more prepared I can go knock out this big workout. So just being mindful this big workout. So just being mindful this big workout. So just being mindful of not stacking too many stressors on of not stacking too many stressors on of not stacking too many stressors on top of each other because what happens top of each other because what happens top of each other because what happens when we do this over a long period of when we do this over a long period of when we do this over a long period of time is we experience chronic stress time is we experience chronic stress time is we experience chronic stress response which I'll talk about here in a response which I'll talk about here in a response which I'll talk about here in a little bit. little bit. little bit. Something else to be mindful of Something else to be mindful of Something else to be mindful of in terms of how our body responds and in terms of how our body responds and in terms of how our body responds and adapts to all these kind of stresses. I believe that a lot of people when we I believe that a lot of people when we think of recovery from working out in think of recovery from working out in think of recovery from working out in particular think of muscular stress. I
12:00particular think of muscular stress. I particular think of muscular stress. I just went to the gym. I destroyed my just went to the gym. I destroyed my just went to the gym. I destroyed my body in this big workout. My muscles are body in this big workout. My muscles are body in this big workout. My muscles are wrecked. wrecked. wrecked. or you went and ran a marathon and your or you went and ran a marathon and your or you went and ran a marathon and your body, your muscles are wrecked. You did body, your muscles are wrecked. You did body, your muscles are wrecked. You did a big bike workout, your body, your a big bike workout, your body, your a big bike workout, your body, your muscles are wrecked. The muscular system muscles are wrecked. The muscular system muscles are wrecked. The muscular system does get damaged and then through does get damaged and then through does get damaged and then through recovery it repairs. Like that is a big recovery it repairs. Like that is a big recovery it repairs. Like that is a big stressor to the body that our bodies stressor to the body that our bodies stressor to the body that our bodies itself have to recover from. But there's itself have to recover from. But there's itself have to recover from. But there's also central nervous system stress. Uh, also central nervous system stress. Uh, also central nervous system stress. Uh, and I believe that we often times don't and I believe that we often times don't and I believe that we often times don't think of think of think of the the work that we're doing, the the the work that we're doing, the the the work that we're doing, the effort and how it affects our central effort and how it affects our central effort and how it affects our central nervous system. nervous system. nervous system. Uh, and Uh, and Uh, and these are both impacted in in in these are both impacted in in in these are both impacted in in in different ways and the way our body different ways and the way our body different ways and the way our body responds might be differently. responds might be differently. responds might be differently. You know, if you've ever had
13:00You know, if you've ever had You know, if you've ever had uh you know, say say for example, you uh you know, say say for example, you uh you know, say say for example, you you did a big workout one day or you ran you did a big workout one day or you ran you did a big workout one day or you ran a marathon, you did a race, a marathon, you did a race, a marathon, you did a race, the next morning you wake up and your the next morning you wake up and your the next morning you wake up and your body's trash. I mean, you can barely body's trash. I mean, you can barely body's trash. I mean, you can barely walk. If you ever done an ultramarathon, walk. If you ever done an ultramarathon, walk. If you ever done an ultramarathon, uh uh uh you wake up, your feet hurt, your legs you wake up, your feet hurt, your legs you wake up, your feet hurt, your legs hurt, your back hurts, your eyes hurt, hurt, your back hurts, your eyes hurt, hurt, your back hurts, your eyes hurt, your hair hurts. It's like everything your hair hurts. It's like everything your hair hurts. It's like everything hurts after a 100 mile race. You wake up hurts after a 100 mile race. You wake up hurts after a 100 mile race. You wake up the next morning getting out of bed is the next morning getting out of bed is the next morning getting out of bed is it's a painful process. it's a painful process. it's a painful process. But you've also taxed your central But you've also taxed your central But you've also taxed your central nervous system nervous system nervous system where you might have extreme fatigue where you might have extreme fatigue where you might have extreme fatigue and brain fog. and brain fog. and brain fog. Uh you might be irritable Uh you might be irritable Uh you might be irritable and cranky and moody and you're just not and cranky and moody and you're just not and cranky and moody and you're just not a good person to be around. and you a good person to be around. and you a good person to be around. and you can't shake it. You can't you can't
14:00can't shake it. You can't you can't can't shake it. You can't you can't figure out why figure out why figure out why your nervous system has to also recover your nervous system has to also recover your nervous system has to also recover from some of these workouts, some of from some of these workouts, some of from some of these workouts, some of these efforts. I have found that my these efforts. I have found that my these efforts. I have found that my central nervous system gets taxed central nervous system gets taxed central nervous system gets taxed specifically with really big efforts specifically with really big efforts specifically with really big efforts or higher intensity or higher intensity or higher intensity uh longer duration. uh longer duration. uh longer duration. Like my central nervous system is is Like my central nervous system is is Like my central nervous system is is more impacted and it gets more heavily more impacted and it gets more heavily more impacted and it gets more heavily taxed after taxed after taxed after say a tempo workout compared to an easy say a tempo workout compared to an easy say a tempo workout compared to an easy run. run. run. After a big tempo workout, I feel After a big tempo workout, I feel After a big tempo workout, I feel fatigued. I am tired. Not just from a fatigued. I am tired. Not just from a fatigued. I am tired. Not just from a muscular muscular muscular uh standpoint, but whole body energy. My uh standpoint, but whole body energy. My uh standpoint, but whole body energy. My brain is foggy. brain is foggy. brain is foggy. I don't have I don't have I don't have clear thoughts. Uh
15:00clear thoughts. Uh clear thoughts. Uh my memory my memory my memory lacks. Like all these things lacks. Like all these things lacks. Like all these things occur and you experience because of occur and you experience because of occur and you experience because of central nervous system stress uh and central nervous system stress uh and central nervous system stress uh and being taxed. being taxed. being taxed. Now our body responds and like I said Now our body responds and like I said Now our body responds and like I said adapts adapts adapts to all kinds of stressors. And the to all kinds of stressors. And the to all kinds of stressors. And the reason I keep saying adapts is because reason I keep saying adapts is because reason I keep saying adapts is because when we put our body through stress when we put our body through stress when we put our body through stress our body will respond our body will respond our body will respond in multiple ways. in multiple ways. in multiple ways. It wants to maintain homeostasis. It wants to maintain homeostasis. It wants to maintain homeostasis. Our body wants to facilitate recovery Our body wants to facilitate recovery Our body wants to facilitate recovery and repair. And when we and repair. And when we and repair. And when we apply stress to our body in appropriate apply stress to our body in appropriate apply stress to our body in appropriate amounts at appropriate frequencies, we feed it stress. Little bit here, a
16:00we feed it stress. Little bit here, a little bit there, little bit here, little bit there, little bit here, little bit there, little bit here, little bit there. And we add more stress little bit there. And we add more stress little bit there. And we add more stress over time. our body then can efficiently over time. our body then can efficiently over time. our body then can efficiently adapt to that stress, become more adapt to that stress, become more adapt to that stress, become more resilient and improve and get better. resilient and improve and get better. resilient and improve and get better. It's like an immune system. You know, It's like an immune system. You know, It's like an immune system. You know, you always hear one of the best ways to you always hear one of the best ways to you always hear one of the best ways to build a really strong immune system is build a really strong immune system is build a really strong immune system is by exposing it to micro doses of by exposing it to micro doses of by exposing it to micro doses of illness illness illness or exposure to some pathogens, maybe or exposure to some pathogens, maybe or exposure to some pathogens, maybe bacteria, bacteria, bacteria, and your immune system responds and your immune system responds and your immune system responds and it adapts and it becomes stronger and it adapts and it becomes stronger and it adapts and it becomes stronger and stronger and stronger over time. and stronger and stronger over time. and stronger and stronger over time. Well, the body does the same thing. Well, the body does the same thing. Well, the body does the same thing. Now, there's different types of Now, there's different types of Now, there's different types of responses to stress. Two that I want to responses to stress. Two that I want to responses to stress. Two that I want to focus on. There is a hormonal response focus on. There is a hormonal response focus on. There is a hormonal response and there is a chronic response. and there is a chronic response. and there is a chronic response. A hormonal response
17:00A hormonal response A hormonal response we can view as good, beneficial, and we can view as good, beneficial, and we can view as good, beneficial, and adaptive. A chronic adaptive. A chronic adaptive. A chronic response to stress is typically in my response to stress is typically in my response to stress is typically in my opinion viewed as negative opinion viewed as negative opinion viewed as negative and we have to make some sort of change. and we have to make some sort of change. and we have to make some sort of change. So a hormonal response to stress it's So a hormonal response to stress it's So a hormonal response to stress it's shortterm. shortterm. shortterm. There's a rapid release of hormones that There's a rapid release of hormones that There's a rapid release of hormones that react to a stimulus. react to a stimulus. react to a stimulus. We might experience increased heart rate We might experience increased heart rate We might experience increased heart rate and blood pressure. We might experience and blood pressure. We might experience and blood pressure. We might experience increased blood glucose levels for more increased blood glucose levels for more increased blood glucose levels for more energy. energy. energy. There's heightened mental activity and There's heightened mental activity and There's heightened mental activity and muscle strength. muscle strength. muscle strength. So, our body experiences stress. So, our body experiences stress. So, our body experiences stress. There's a hormonal response that we go There's a hormonal response that we go There's a hormonal response that we go and fight. We prepare for the stressor and fight. We prepare for the stressor and fight. We prepare for the stressor that we're experiencing in real time. that we're experiencing in real time. that we're experiencing in real time. And then when that stressor decreases or And then when that stressor decreases or And then when that stressor decreases or stops, hormones go back to normal. Body
18:00stops, hormones go back to normal. Body stops, hormones go back to normal. Body responds, responds, responds, baseline is regained. baseline is regained. baseline is regained. Then there's a chronic response to Then there's a chronic response to Then there's a chronic response to stress. This is when there is long-term stress. This is when there is long-term stress. This is when there is long-term exposure. exposure. exposure. We have elevated stress hormones over a We have elevated stress hormones over a We have elevated stress hormones over a long period of time. And this can long period of time. And this can long period of time. And this can actually disrupt many bodily processes actually disrupt many bodily processes actually disrupt many bodily processes when cortisol levels remain elevated for when cortisol levels remain elevated for when cortisol levels remain elevated for long durations in time. long durations in time. long durations in time. And this is what happens when there's And this is what happens when there's And this is what happens when there's widespread health problems such as widespread health problems such as widespread health problems such as metabolic issues, cardiovascular metabolic issues, cardiovascular metabolic issues, cardiovascular problems, mental health concerns, immune problems, mental health concerns, immune problems, mental health concerns, immune system issues. system issues. system issues. A chronic response to stress is when we A chronic response to stress is when we A chronic response to stress is when we don't balance don't balance don't balance these stressors and then recovery and these stressors and then recovery and these stressors and then recovery and repair. Stressors, recovery, and repair. repair. Stressors, recovery, and repair. repair. Stressors, recovery, and repair. And if you stay in an elevated state of And if you stay in an elevated state of And if you stay in an elevated state of stress over long periods of time, which
19:00stress over long periods of time, which stress over long periods of time, which I'm about to get into, you can start I'm about to get into, you can start I'm about to get into, you can start experiencing these chronic issues, experiencing these chronic issues, experiencing these chronic issues, which can be and can result in disease. which can be and can result in disease. which can be and can result in disease. So it's really important that we balance So it's really important that we balance So it's really important that we balance and we try to balance and we try to balance and we try to balance stress in our life coming from physical, stress in our life coming from physical, stress in our life coming from physical, mental and emotional patterns and mental and emotional patterns and mental and emotional patterns and practices and then with rest, practices and then with rest, practices and then with rest, relaxation, relaxation, relaxation, recovery and repair. recovery and repair. recovery and repair. Because if you don't prioritize recovery Because if you don't prioritize recovery Because if you don't prioritize recovery and repair, you end up in this chronic and repair, you end up in this chronic and repair, you end up in this chronic state. So, the things that I'm going to state. So, the things that I'm going to state. So, the things that I'm going to share share share are what I like to consider a recovery are what I like to consider a recovery are what I like to consider a recovery toolkit that you can choose from. These toolkit that you can choose from. These toolkit that you can choose from. These are some things that I personally choose are some things that I personally choose are some things that I personally choose from daily, from daily, from daily, frequently, weekly. Um, frequently, weekly. Um, frequently, weekly. Um, but you don't have to. I don't use all but you don't have to. I don't use all but you don't have to. I don't use all of these things every single day. I just of these things every single day. I just of these things every single day. I just choose some of these tools from my
20:00choose some of these tools from my choose some of these tools from my recovery toolkit for what is applicable recovery toolkit for what is applicable recovery toolkit for what is applicable for when I need it and when I have time, for when I need it and when I have time, for when I need it and when I have time, when I can fit it around my schedule. when I can fit it around my schedule. when I can fit it around my schedule. Like I said in the beginning of this Like I said in the beginning of this Like I said in the beginning of this podcast, I I didn't actually realize podcast, I I didn't actually realize podcast, I I didn't actually realize um getting older was going to require more getting older was going to require more recovery tools. recovery tools. recovery tools. I know it sounds like common sense, but I know it sounds like common sense, but I know it sounds like common sense, but when you're younger, you don't. At least when you're younger, you don't. At least when you're younger, you don't. At least I didn't need all of these things. I didn't need all of these things. I didn't need all of these things. And I probably still don't need a lot of And I probably still don't need a lot of And I probably still don't need a lot of these things, but I like having them these things, but I like having them these things, but I like having them because they help me feel better. I because they help me feel better. I because they help me feel better. I prepare for upcoming workouts, sleep prepare for upcoming workouts, sleep prepare for upcoming workouts, sleep more efficiently, more efficiently, more efficiently, and just show up stronger day in and day and just show up stronger day in and day and just show up stronger day in and day out. out. out. So, there's more recovery tools and So, there's more recovery tools and So, there's more recovery tools and practices that I incorporate now practices that I incorporate now practices that I incorporate now than I actually realized as I started than I actually realized as I started than I actually realized as I started listing and writing them out.
21:00Going back to, you know, talking about Going back to, you know, talking about how the body responds to stress from a how the body responds to stress from a how the body responds to stress from a hormonal response and what could end up hormonal response and what could end up hormonal response and what could end up being a chronic response if not treated being a chronic response if not treated being a chronic response if not treated and if you're not aware of and if you're not aware of and if you're not aware of keeping your body in an elevated level keeping your body in an elevated level keeping your body in an elevated level of stress in a cortisol producing state of stress in a cortisol producing state of stress in a cortisol producing state goes into my next point before I start goes into my next point before I start goes into my next point before I start sharing some of these these tools. I think it's important that we learn and I think it's important that we learn and recognize that it is our responsibility recognize that it is our responsibility recognize that it is our responsibility to to to balance balance balance both the sympathetic and the both the sympathetic and the both the sympathetic and the parasympathetic parasympathetic parasympathetic nervous system. nervous system. the sympathetic nervous system. the sympathetic nervous system. the sympathetic nervous system. This is This is This is what is oftentimes considered uh the what is oftentimes considered uh the what is oftentimes considered uh the fight orflight response.
22:00fight orflight response. fight orflight response. And when we're in the sympathetic or our And when we're in the sympathetic or our And when we're in the sympathetic or our sympathetic nervous system is activated, sympathetic nervous system is activated, sympathetic nervous system is activated, this mobilizes the body's resources for this mobilizes the body's resources for this mobilizes the body's resources for immediate high energy demands. immediate high energy demands. immediate high energy demands. Like I said, it is considered the fight Like I said, it is considered the fight Like I said, it is considered the fight or flight response. or flight response. or flight response. Your heart rate increases, blood Your heart rate increases, blood Your heart rate increases, blood pressure increases, breathing increases, pressure increases, breathing increases, pressure increases, breathing increases, and digestion slows down. and digestion slows down. and digestion slows down. So, you get hit with something, So, you get hit with something, So, you get hit with something, something's thrown in your face, something's thrown in your face, something's thrown in your face, or it could be as little as you wake up, or it could be as little as you wake up, or it could be as little as you wake up, you pick up your phone, you go to social you pick up your phone, you go to social you pick up your phone, you go to social media, you start scrolling, something media, you start scrolling, something media, you start scrolling, something grabs your attention, grabs your attention, grabs your attention, and you don't like it, it makes you and you don't like it, it makes you and you don't like it, it makes you angry, it throws you off. This will angry, it throws you off. This will angry, it throws you off. This will instantly put you in or activate your instantly put you in or activate your instantly put you in or activate your sympathetic nervous system. sympathetic nervous system. sympathetic nervous system. It is a stressor. It's high stress. It's
23:00It is a stressor. It's high stress. It's It is a stressor. It's high stress. It's cortisol producing. Some people live cortisol producing. Some people live cortisol producing. Some people live with an activated sympathetic nervous with an activated sympathetic nervous with an activated sympathetic nervous system. And I've gone through periods of system. And I've gone through periods of system. And I've gone through periods of my life, high stress periods of my life my life, high stress periods of my life my life, high stress periods of my life where I've had a highly active where I've had a highly active where I've had a highly active sympathetic nervous system. sympathetic nervous system. And then there's the parasympathe And then there's the parasympathe And then there's the parasympathe parasympathetic nervous system. parasympathetic nervous system. This is often called the rest and digest This is often called the rest and digest This is often called the rest and digest system. system. system. This promotes the body's recovery and This promotes the body's recovery and This promotes the body's recovery and conservation of energy. It is when conservation of energy. It is when conservation of energy. It is when you're resting and digesting. You are you're resting and digesting. You are you're resting and digesting. You are calm. In this state, when it's calm. In this state, when it's calm. In this state, when it's activated, you have a decreased heart activated, you have a decreased heart activated, you have a decreased heart rate. rate. rate. digestion is stimulated and your body digestion is stimulated and your body digestion is stimulated and your body conserves energy conserves energy conserves energy before you go to bed at night. For before you go to bed at night. For before you go to bed at night. For example, you want to have an activated example, you want to have an activated example, you want to have an activated parasympathetic nervous system. parasympathetic nervous system. When you're eating a meal and after
24:00When you're eating a meal and after When you're eating a meal and after eating a meal, you want to be in the eating a meal, you want to be in the eating a meal, you want to be in the parasympathetic or you want to have an parasympathetic or you want to have an parasympathetic or you want to have an activated parasympathetic nervous activated parasympathetic nervous activated parasympathetic nervous system. Your body can rest and digest. system. Your body can rest and digest. system. Your body can rest and digest. This is why it potentially could be a This is why it potentially could be a This is why it potentially could be a problem if problem if problem if you have a really busy day and say you you have a really busy day and say you you have a really busy day and say you give yourself a 10-minute window in give yourself a 10-minute window in give yourself a 10-minute window in between meetings to eat lunch. between meetings to eat lunch. between meetings to eat lunch. You finish a meeting, you go, you scarf You finish a meeting, you go, you scarf You finish a meeting, you go, you scarf down your lunch really fast. You're down your lunch really fast. You're down your lunch really fast. You're eating it stressed out because you're eating it stressed out because you're eating it stressed out because you're trying to eat within a 10-minute window trying to eat within a 10-minute window trying to eat within a 10-minute window to get to your next meeting. You get to to get to your next meeting. You get to to get to your next meeting. You get to your next meeting and this is a high your next meeting and this is a high your next meeting and this is a high stress cortisol producing stress cortisol producing stress cortisol producing energetic meeting where people are energetic meeting where people are energetic meeting where people are yelling and screaming and there's all yelling and screaming and there's all yelling and screaming and there's all this stress involved. Your body is going this stress involved. Your body is going this stress involved. Your body is going to inefficiently to inefficiently to inefficiently digest that food digest that food digest that food inefficiently because it has inefficiently because it has inefficiently because it has deprioritized digestion.
25:00It is slowed digestion. It is slowed digestion. Now Now Now it is our responsibility to try to it is our responsibility to try to it is our responsibility to try to balance out the activation of the balance out the activation of the balance out the activation of the sympathetic and the parasympathetic sympathetic and the parasympathetic sympathetic and the parasympathetic nervous system. nervous system. The balance of these two systems is The balance of these two systems is The balance of these two systems is actually reflected in heart rate actually reflected in heart rate actually reflected in heart rate variability. variability. variability. HRV which is a measure of the variation HRV which is a measure of the variation HRV which is a measure of the variation in time between your heartbeats. A in time between your heartbeats. A in time between your heartbeats. A higher HRV indicates a balanced nervous higher HRV indicates a balanced nervous higher HRV indicates a balanced nervous system while a lower HRV system while a lower HRV system while a lower HRV suggests dominance by one system over suggests dominance by one system over suggests dominance by one system over the other. the other. the other. So we want a a high HRV. Again, what is So we want a a high HRV. Again, what is So we want a a high HRV. Again, what is HRV? Heart rate variability measures the HRV? Heart rate variability measures the HRV? Heart rate variability measures the slight variations in time between slight variations in time between slight variations in time between consecutive heartbeats, reflecting the consecutive heartbeats, reflecting the consecutive heartbeats, reflecting the balance between your sympathetic, your balance between your sympathetic, your balance between your sympathetic, your fight or flight, fight or flight, fight or flight, and parasympathetic, your rest and
26:00and parasympathetic, your rest and and parasympathetic, your rest and digest nervous systems. digest nervous systems. digest nervous systems. A higher HRV generally indicates better A higher HRV generally indicates better A higher HRV generally indicates better adaptability, a more resilient body, and adaptability, a more resilient body, and adaptability, a more resilient body, and healthier habits, while a lower HRV can healthier habits, while a lower HRV can healthier habits, while a lower HRV can signal increased stress, illness, or signal increased stress, illness, or signal increased stress, illness, or poor sleep. poor sleep. poor sleep. Measuring HRV, often with a variable Measuring HRV, often with a variable Measuring HRV, often with a variable wearable device, can provide insights wearable device, can provide insights wearable device, can provide insights into your stress levels and overall into your stress levels and overall into your stress levels and overall health. health. health. Side note, there's a book that I highly Side note, there's a book that I highly Side note, there's a book that I highly recommend reading. I am rereading it recommend reading. I am rereading it recommend reading. I am rereading it right now for my second time ever. It is right now for my second time ever. It is right now for my second time ever. It is called The Ruthless Elimination of Hurry called The Ruthless Elimination of Hurry called The Ruthless Elimination of Hurry by John Mark Comr. The Ruthless by John Mark Comr. The Ruthless by John Mark Comr. The Ruthless Elimination of Hurry. I highly recommend Elimination of Hurry. I highly recommend Elimination of Hurry. I highly recommend it and I think this is applicable it and I think this is applicable it and I think this is applicable to to setting up your life in a way that setting up your life in a way that setting up your life in a way that promotes both the activation of the promotes both the activation of the promotes both the activation of the sympathetic nervous system but also the
27:00sympathetic nervous system but also the sympathetic nervous system but also the parasympathetic parasympathetic nervous system. We live in a very nervous system. We live in a very nervous system. We live in a very fast-paced fast-paced fast-paced digital age life. digital age life. digital age life. And if we don't create boundaries, if we And if we don't create boundaries, if we And if we don't create boundaries, if we don't establish practices and routines, don't establish practices and routines, don't establish practices and routines, we will live in a we will live in a we will live in a activated state of the sympathetic activated state of the sympathetic activated state of the sympathetic nervous system with a low HRV nervous system with a low HRV nervous system with a low HRV and high and high and high cortisol. cortisol. cortisol. And this is what produces And this is what produces And this is what produces a a state of chronic stress that leads a a state of chronic stress that leads a a state of chronic stress that leads to disease and destruction, horrible to disease and destruction, horrible to disease and destruction, horrible sleep, sleep, sleep, brain fog, lack of performance, all the brain fog, lack of performance, all the brain fog, lack of performance, all the things that we don't want. things that we don't want. things that we don't want. Um, Um, Um, so I would argue that so I would argue that so I would argue that it's really important, it's really, it's really important, it's really, it's really important, it's really, really, really important that we find really, really important that we find really, really important that we find ways and we build in routines
28:00ways and we build in routines ways and we build in routines to rest to rest to rest and digest. and digest. and digest. And I believe a great way and a great And I believe a great way and a great And I believe a great way and a great place to get started is by reading John place to get started is by reading John place to get started is by reading John Mark Comr's The Ruthless Elimination of Mark Comr's The Ruthless Elimination of Mark Comr's The Ruthless Elimination of Hurry. Like I said, I'm reading it for Hurry. Like I said, I'm reading it for Hurry. Like I said, I'm reading it for my second time right now, and I my second time right now, and I my second time right now, and I personally personally personally love it. I really enjoy it. It's one love it. I really enjoy it. It's one love it. I really enjoy it. It's one that I I recommend to everyone. It's that I I recommend to everyone. It's that I I recommend to everyone. It's probably one that I'll read every year, probably one that I'll read every year, probably one that I'll read every year, to be honest. to be honest. to be honest. Now, what are some ways that I track Now, what are some ways that I track Now, what are some ways that I track recovery? recovery? recovery? So objectively So objectively So objectively uh I am tracking through heart rate uh I am tracking through heart rate uh I am tracking through heart rate variability HRV variability HRV variability HRV uh resting heart rate and some sleep uh resting heart rate and some sleep uh resting heart rate and some sleep data which I'll get into here in a data which I'll get into here in a data which I'll get into here in a little bit little bit little bit and the the wearables that I have. So and the the wearables that I have. So and the the wearables that I have. So I'm wearing an Aura ring right now. I've I'm wearing an Aura ring right now. I've I'm wearing an Aura ring right now. I've been wearing my Aura ring for about two been wearing my Aura ring for about two been wearing my Aura ring for about two weeks now. Uh I have my Garmin on my
29:00weeks now. Uh I have my Garmin on my weeks now. Uh I have my Garmin on my wrist. I pull data from my Garmin and wrist. I pull data from my Garmin and wrist. I pull data from my Garmin and then we use the eight sleep on our bed then we use the eight sleep on our bed then we use the eight sleep on our bed which I'll talk about here more soon. Uh which I'll talk about here more soon. Uh which I'll talk about here more soon. Uh and the eight sleep actually provides a and the eight sleep actually provides a and the eight sleep actually provides a lot of data, sleep data as well and lot of data, sleep data as well and lot of data, sleep data as well and recovery data which I really enjoy. recovery data which I really enjoy. recovery data which I really enjoy. So objectively I'm measuring it through So objectively I'm measuring it through So objectively I'm measuring it through HRV uh resting heart rate and sleep HRV uh resting heart rate and sleep HRV uh resting heart rate and sleep data. data. data. Subjectively, I'm tracking recovery just Subjectively, I'm tracking recovery just Subjectively, I'm tracking recovery just based off of how I feel. How's my based off of how I feel. How's my based off of how I feel. How's my energy? What's my fatigue like? Do I energy? What's my fatigue like? Do I energy? What's my fatigue like? Do I have brain fog? Uh how's my mood? have brain fog? Uh how's my mood? have brain fog? Uh how's my mood? Am I irritable? If I'm moody and Am I irritable? If I'm moody and Am I irritable? If I'm moody and irritable, this can sometimes tell me irritable, this can sometimes tell me irritable, this can sometimes tell me that my central nervous system is taxed that my central nervous system is taxed that my central nervous system is taxed and fatigued. and fatigued. and fatigued. like after a big workout, the day or two like after a big workout, the day or two like after a big workout, the day or two afterwards, I can tell when my central afterwards, I can tell when my central afterwards, I can tell when my central nervous system is taxed and not nervous system is taxed and not nervous system is taxed and not recovered well, because I'm just a recovered well, because I'm just a recovered well, because I'm just a little I'm a little moodier, a little little I'm a little moodier, a little little I'm a little moodier, a little bit more irritable,
30:00bit more irritable, bit more irritable, like after every like after every like after every ultra marathon that I've done for about ultra marathon that I've done for about ultra marathon that I've done for about the week afterwards, cuz my central the week afterwards, cuz my central the week afterwards, cuz my central nervous system is extremely taxed. nervous system is extremely taxed. nervous system is extremely taxed. Hormones are all out of whack. Hormones are all out of whack. Hormones are all out of whack. I'm always really in a bad mood for like I'm always really in a bad mood for like I'm always really in a bad mood for like a week after an ultra. a week after an ultra. a week after an ultra. I just can't. It's one of those things I just can't. It's one of those things I just can't. It's one of those things you just can't shake. You're just in you just can't shake. You're just in you just can't shake. You're just in this funk. And then as I start to this funk. And then as I start to this funk. And then as I start to recover and feel better and it kind of recover and feel better and it kind of recover and feel better and it kind of dissipates and goes away. dissipates and goes away. dissipates and goes away. Um, Um, but I think there's also, but I think there's also, but I think there's also, you know, we we have to have an you know, we we have to have an you know, we we have to have an awareness when we're training for a big awareness when we're training for a big awareness when we're training for a big race or competition or event. race or competition or event. race or competition or event. You know, right now, like I've said, I'm You know, right now, like I've said, I'm You know, right now, like I've said, I'm in an iron man prep, and during a large in an iron man prep, and during a large in an iron man prep, and during a large training block, training block, training block, recovery will most likely not be recovery will most likely not be recovery will most likely not be optimal. optimal. optimal. You know, we can do our best to try and You know, we can do our best to try and You know, we can do our best to try and recover and set up workouts and recover and set up workouts and recover and set up workouts and structure them appropriately around life
31:00structure them appropriately around life structure them appropriately around life to try to recover as well as possible. to try to recover as well as possible. to try to recover as well as possible. And there's ways that we can improve and And there's ways that we can improve and And there's ways that we can improve and maximize recovery, but maximize recovery, but maximize recovery, but there's many days where you're just there's many days where you're just there's many days where you're just going to be underreovered and you still going to be underreovered and you still going to be underreovered and you still have to show up and train because being have to show up and train because being have to show up and train because being able to train able to train able to train on tired legs and a fatigued body, that on tired legs and a fatigued body, that on tired legs and a fatigued body, that adaptation itself, that stressor allows adaptation itself, that stressor allows adaptation itself, that stressor allows us to improve and grow and get better. us to improve and grow and get better. us to improve and grow and get better. So there's a time and place, but So there's a time and place, but So there's a time and place, but uh I think I wanted to share there's uh I think I wanted to share there's uh I think I wanted to share there's there's also just a level of awareness there's also just a level of awareness there's also just a level of awareness to have that when you're in a big to have that when you're in a big to have that when you're in a big training block and you're working training block and you're working training block and you're working towards a a big ambitious goal, towards a a big ambitious goal, towards a a big ambitious goal, it becomes challenging to recover it becomes challenging to recover it becomes challenging to recover effectively and you might not always effectively and you might not always effectively and you might not always show up the next day fully recovered. show up the next day fully recovered. show up the next day fully recovered. So we can't talk about any of the cool So we can't talk about any of the cool So we can't talk about any of the cool stuff. We can't talk about the sauna, stuff. We can't talk about the sauna, stuff. We can't talk about the sauna, the cold plunge, the red light therapy, the cold plunge, the red light therapy, the cold plunge, the red light therapy, compression boots, PT work, training
32:00compression boots, PT work, training compression boots, PT work, training dload loads dload loads dload loads without talking about sleep and without talking about sleep and without talking about sleep and nutrition. nutrition. nutrition. And for a lot of people, And for a lot of people, And for a lot of people, this is myself included, for a long this is myself included, for a long this is myself included, for a long time, I didn't want to hear about sleep time, I didn't want to hear about sleep time, I didn't want to hear about sleep because that was one thing I was not because that was one thing I was not because that was one thing I was not willing to negotiate or try to improve. negotiate or try to improve. But now I'm in the the headsp space in But now I'm in the the headsp space in But now I'm in the the headsp space in the mindset that sleep has to be the mindset that sleep has to be the mindset that sleep has to be prioritized. prioritized. prioritized. That is the the best way to recover. That is the the best way to recover. That is the the best way to recover. There is nothing no recovery device in There is nothing no recovery device in There is nothing no recovery device in my opinion that will work better than my opinion that will work better than my opinion that will work better than good sleep. good sleep. good sleep. Now, even as I say that, Now, even as I say that, Now, even as I say that, I have committed to I have committed to I have committed to try to get more sleep recently, try to get more sleep recently, try to get more sleep recently, and I've been trying to sleep in till
33:00and I've been trying to sleep in till and I've been trying to sleep in till 6:00 a.m. 6:00 a.m. 6:00 a.m. I'll be very honest. It's not happening I'll be very honest. It's not happening I'll be very honest. It's not happening every day every day every day just because life life uh you know two young kids right now a uh you know two young kids right now a uh you know two young kids right now a three-year-old a one-year-old three-year-old a one-year-old three-year-old a one-year-old balancing balancing balancing raising kids and training and work and raising kids and training and work and raising kids and training and work and uh my family and uh my family and uh my family and following Jesus and you being in the following Jesus and you being in the following Jesus and you being in the scripture, reading my Bible, uh all of scripture, reading my Bible, uh all of scripture, reading my Bible, uh all of those things. It's it's a lot to try to those things. It's it's a lot to try to those things. It's it's a lot to try to time manage. time manage. time manage. And And And I sometimes, I sometimes, I sometimes, more frequently than I'd like to admit, more frequently than I'd like to admit, more frequently than I'd like to admit, will sacrifice my sleep in order to get will sacrifice my sleep in order to get will sacrifice my sleep in order to get these other things done. these other things done. these other things done. With that being said, after this Iron
34:00With that being said, after this Iron With that being said, after this Iron Man prep is over, I am committing Man prep is over, I am committing Man prep is over, I am committing to sleeping in until 6:00 a.m. So, I can to sleeping in until 6:00 a.m. So, I can to sleeping in until 6:00 a.m. So, I can get 8 hours of sleep a night. Now, there get 8 hours of sleep a night. Now, there get 8 hours of sleep a night. Now, there will of course be nights where this will of course be nights where this will of course be nights where this doesn't happen. Uh, our youngest, our doesn't happen. Uh, our youngest, our doesn't happen. Uh, our youngest, our son Nico, who like I said is one year son Nico, who like I said is one year son Nico, who like I said is one year old right now. The last two, three old right now. The last two, three old right now. The last two, three weeks, he's been going through a a sleep weeks, he's been going through a a sleep weeks, he's been going through a a sleep regression where he wakes up at like regression where he wakes up at like regression where he wakes up at like 1:30 a.m. and we give him a bottle and 1:30 a.m. and we give him a bottle and 1:30 a.m. and we give him a bottle and he tosses and he turns until he tosses and he turns until he tosses and he turns until sometimes 3:30 a.m. crying and screaming sometimes 3:30 a.m. crying and screaming sometimes 3:30 a.m. crying and screaming and we're trying to get him back down. and we're trying to get him back down. and we're trying to get him back down. So either Steph or I or both of us are So either Steph or I or both of us are So either Steph or I or both of us are up uh for a few hours in the middle of up uh for a few hours in the middle of up uh for a few hours in the middle of the night. And that is just the season the night. And that is just the season the night. And that is just the season and chapter of life that we're in right and chapter of life that we're in right and chapter of life that we're in right now. But hopefully when Nico is out of now. But hopefully when Nico is out of now. But hopefully when Nico is out of this sleep progression and this Iron Man this sleep progression and this Iron Man this sleep progression and this Iron Man prep is over, we're in bed by 9:30, 1000 prep is over, we're in bed by 9:30, 1000 prep is over, we're in bed by 9:30, 1000 p.m. and then waking up together at 6:00 p.m. and then waking up together at 6:00 p.m. and then waking up together at 6:00 a.m.
35:00a.m. a.m. That is the goal. That is where I'm That is the goal. That is where I'm That is the goal. That is where I'm trying to get to. It's baby steps to get trying to get to. It's baby steps to get trying to get to. It's baby steps to get there. What I've also found there. What I've also found there. What I've also found after years of waking up at 4 4:30 a.m. after years of waking up at 4 4:30 a.m. after years of waking up at 4 4:30 a.m. your body becomes accustomed to a your body becomes accustomed to a your body becomes accustomed to a certain sleep routine, sleep and wake certain sleep routine, sleep and wake certain sleep routine, sleep and wake cycle, your circadian rhythm. cycle, your circadian rhythm. cycle, your circadian rhythm. And after waking up at 4:00 or 4:30 a.m. And after waking up at 4:00 or 4:30 a.m. And after waking up at 4:00 or 4:30 a.m. for years, for years, for years, for the last couple years, I would set for the last couple years, I would set for the last couple years, I would set an alarm. And I set an alarm every an alarm. And I set an alarm every an alarm. And I set an alarm every night. But I would usually wake up right night. But I would usually wake up right night. But I would usually wake up right before that alarm clock went off cuz my before that alarm clock went off cuz my before that alarm clock went off cuz my body was so routined and that that body was so routined and that that body was so routined and that that circadian rhythm was so just synced up circadian rhythm was so just synced up circadian rhythm was so just synced up that I didn't need the alarm clock to that I didn't need the alarm clock to that I didn't need the alarm clock to wake me up. wake me up. wake me up. So deciding to sleep till 6:00 a.m. My So deciding to sleep till 6:00 a.m. My So deciding to sleep till 6:00 a.m. My body is still on that
36:00body is still on that body is still on that that time clock, it is still accustomed that time clock, it is still accustomed that time clock, it is still accustomed to that sleep and wake cycle. So I know to that sleep and wake cycle. So I know to that sleep and wake cycle. So I know it's going to take actually more time it's going to take actually more time it's going to take actually more time than I anticipated to actually break than I anticipated to actually break than I anticipated to actually break that cycle and build a new routine in that cycle and build a new routine in that cycle and build a new routine in where my body naturally then wakes up at where my body naturally then wakes up at where my body naturally then wakes up at 6, but it's not there yet. 6, but it's not there yet. 6, but it's not there yet. Uh Uh Uh but like I said, post Iron Man, that is but like I said, post Iron Man, that is but like I said, post Iron Man, that is uh that is the goal. That's what we're uh that is the goal. That's what we're uh that is the goal. That's what we're working towards. Nico, working towards. Nico, working towards. Nico, let's let's get through this sleep let's let's get through this sleep let's let's get through this sleep progression and give mom and dad some progression and give mom and dad some progression and give mom and dad some some more sleep. That'd be much much some more sleep. That'd be much much some more sleep. That'd be much much appreciated. I love you, man. I love appreciated. I love you, man. I love appreciated. I love you, man. I love you. All right, sleep. you. All right, sleep. you. All right, sleep. When I think about sleep and I look at When I think about sleep and I look at When I think about sleep and I look at my data from the night prior, like I my data from the night prior, like I my data from the night prior, like I said, I I'll I'll open up the next day said, I I'll I'll open up the next day said, I I'll I'll open up the next day my Aura Ring app. Uh I'll check the my Aura Ring app. Uh I'll check the my Aura Ring app. Uh I'll check the eight sleep app and I'll also check the
37:00eight sleep app and I'll also check the eight sleep app and I'll also check the the Garmin app and I'll compare the data the Garmin app and I'll compare the data the Garmin app and I'll compare the data from my sleep scores. So, I'll look at from my sleep scores. So, I'll look at from my sleep scores. So, I'll look at total sleep, the hours of sleep that I total sleep, the hours of sleep that I total sleep, the hours of sleep that I get. Uh each one of these devices gives get. Uh each one of these devices gives get. Uh each one of these devices gives a different sleep score analysis and I a different sleep score analysis and I a different sleep score analysis and I look at REM sleep, deep sleep, and awake look at REM sleep, deep sleep, and awake look at REM sleep, deep sleep, and awake time. And I just look for trends over time. And I just look for trends over time. And I just look for trends over time. Uh and I'm also looking at heart time. Uh and I'm also looking at heart time. Uh and I'm also looking at heart rate variability. Like I talked about rate variability. Like I talked about rate variability. Like I talked about earlier, earlier, earlier, the reason I look at it awake time the reason I look at it awake time the reason I look at it awake time because sometimes when one of the kids wakes up sometimes when one of the kids wakes up in the middle of the night and we put them back down, sometimes it's we put them back down, sometimes it's hard to fall back asleep. I'll lay there hard to fall back asleep. I'll lay there hard to fall back asleep. I'll lay there for a significant time trying to fall for a significant time trying to fall for a significant time trying to fall back asleep. And if I have a lot of back asleep. And if I have a lot of back asleep. And if I have a lot of awake time where I have a hard time awake time where I have a hard time awake time where I have a hard time falling back to sleep afterwards in the falling back to sleep afterwards in the falling back to sleep afterwards in the middle of the night, I like to track
38:00middle of the night, I like to track middle of the night, I like to track that because I like to look at trends that because I like to look at trends that because I like to look at trends and reasons of what I did the previous and reasons of what I did the previous and reasons of what I did the previous day of why that might have happened. Was day of why that might have happened. Was day of why that might have happened. Was it a big training day? Was there a lot it a big training day? Was there a lot it a big training day? Was there a lot of stress? Did I eat a meal too late? of stress? Did I eat a meal too late? of stress? Did I eat a meal too late? Did I not eat enough that day prior? I Did I not eat enough that day prior? I Did I not eat enough that day prior? I just like to look at the trends of the just like to look at the trends of the just like to look at the trends of the data and then try to data and then try to data and then try to use that data to make better informed use that data to make better informed use that data to make better informed decisions to keep improving my sleep, my decisions to keep improving my sleep, my decisions to keep improving my sleep, my performance, my recovery, the way that I performance, my recovery, the way that I performance, my recovery, the way that I feel. I'm not necessarily trying to hit feel. I'm not necessarily trying to hit feel. I'm not necessarily trying to hit certain metric points, but I like to use certain metric points, but I like to use certain metric points, but I like to use the data just to to reflect and learn the data just to to reflect and learn the data just to to reflect and learn from and make more informed decisions in from and make more informed decisions in from and make more informed decisions in the future. the future. the future. So, I've talked about um a few different So, I've talked about um a few different So, I've talked about um a few different wearables and tech and devices. So far, wearables and tech and devices. So far, wearables and tech and devices. So far, the Aura Ring I've only been wearing for the Aura Ring I've only been wearing for the Aura Ring I've only been wearing for a few weeks, so I'm still a few weeks, so I'm still a few weeks, so I'm still getting used to it. Uh it's still
39:00getting used to it. Uh it's still getting used to it. Uh it's still calibrating a lot of the the metrics calibrating a lot of the the metrics calibrating a lot of the the metrics within the app because I haven't been within the app because I haven't been within the app because I haven't been wearing it long enough yet to provide me wearing it long enough yet to provide me wearing it long enough yet to provide me all the data. I've been wearing a Garmin all the data. I've been wearing a Garmin all the data. I've been wearing a Garmin for years now and I'm I'm very used to for years now and I'm I'm very used to for years now and I'm I'm very used to that data that it provides me. I'd say that data that it provides me. I'd say that data that it provides me. I'd say they're all pretty comparable, they're all pretty comparable, they're all pretty comparable, but I I wanted to highlight uh one but I I wanted to highlight uh one but I I wanted to highlight uh one device that Seth and I both love. device that Seth and I both love. device that Seth and I both love. And for all the the things that I talk And for all the the things that I talk And for all the the things that I talk about here, all the products, all the about here, all the products, all the about here, all the products, all the uh the recommendations, the tech, the uh the recommendations, the tech, the uh the recommendations, the tech, the the wearables, the devices. the wearables, the devices. the wearables, the devices. I'm not paid to promote any of these I'm not paid to promote any of these I'm not paid to promote any of these things. These are these are items. These things. These are these are items. These things. These are these are items. These are tools. These are resources that we are tools. These are resources that we are tools. These are resources that we actually actually actually buy buy buy use. use. use. Our friends with the companies like Our friends with the companies like Our friends with the companies like I'm I'm talking about these devices or I'm I'm talking about these devices or I'm I'm talking about these devices or products because I believe they are
40:00products because I believe they are products because I believe they are actually beneficial. actually beneficial. actually beneficial. Eight sleep is one that I highly Eight sleep is one that I highly Eight sleep is one that I highly recommend to everyone. This is a game recommend to everyone. This is a game recommend to everyone. This is a game changer. changer. changer. So the eight sleep is So the eight sleep is So the eight sleep is essentially think of it as a mattress essentially think of it as a mattress essentially think of it as a mattress pad topper that cools your bed pad topper that cools your bed pad topper that cools your bed temperature. temperature. temperature. So, there's this water tank you put next So, there's this water tank you put next So, there's this water tank you put next to your bed. It connects these tubes to your bed. It connects these tubes to your bed. It connects these tubes onto this mattress cover. You put the onto this mattress cover. You put the onto this mattress cover. You put the mattress cover over your bed. And within mattress cover over your bed. And within mattress cover over your bed. And within the app, I can control my side of the the app, I can control my side of the the app, I can control my side of the bed and Steph can control her side of bed and Steph can control her side of bed and Steph can control her side of the bed. So, we can set different the bed. So, we can set different the bed. So, we can set different temperatures of our bed based off of our temperatures of our bed based off of our temperatures of our bed based off of our sleep preferences. We know that the sleep preferences. We know that the sleep preferences. We know that the human body sleeps better, more human body sleeps better, more human body sleeps better, more efficiently in a cold environment. So, efficiently in a cold environment. So, efficiently in a cold environment. So, if you don't want to buy a device like if you don't want to buy a device like if you don't want to buy a device like this, just crank your AC down at night this, just crank your AC down at night this, just crank your AC down at night and make your room cold and you actually
41:00and make your room cold and you actually and make your room cold and you actually sleep better. You will sleep better in a sleep better. You will sleep better in a sleep better. You will sleep better in a colder environment. colder environment. colder environment. But the eight is this device where it But the eight is this device where it But the eight is this device where it cools your bed temperature down and it cools your bed temperature down and it cools your bed temperature down and it will actually autoreulate the will actually autoreulate the will actually autoreulate the temperature throughout the night based temperature throughout the night based temperature throughout the night based off of your sleep performance. off of your sleep performance. off of your sleep performance. I think it's called like autopilot. So, I think it's called like autopilot. So, I think it's called like autopilot. So, I put mine on autopilot and it will I put mine on autopilot and it will I put mine on autopilot and it will adjust the temperature of my bed based adjust the temperature of my bed based adjust the temperature of my bed based off of how well I'm sleeping and then it off of how well I'm sleeping and then it off of how well I'm sleeping and then it it provides really good sleep data and it provides really good sleep data and it provides really good sleep data and analysis the next morning. I don't know analysis the next morning. I don't know analysis the next morning. I don't know how exactly it does it. It's pretty how exactly it does it. It's pretty how exactly it does it. It's pretty wild. It measures wild. It measures wild. It measures HRV, heart rate, HRV, heart rate, HRV, heart rate, all of these things. all the things that all of these things. all the things that all of these things. all the things that my or ring and my Garmin give me uh my or ring and my Garmin give me uh my or ring and my Garmin give me uh based off of this pad that I'm sleeping based off of this pad that I'm sleeping based off of this pad that I'm sleeping on it. It's quite wild. But we have on it. It's quite wild. But we have on it. It's quite wild. But we have found that both Steph and I we sleep found that both Steph and I we sleep found that both Steph and I we sleep much better with the EightLe, much better with the EightLe,
42:00much better with the EightLe, but we also just like sleep better in a but we also just like sleep better in a but we also just like sleep better in a cooler environment. Minimal clothing, cooler environment. Minimal clothing, cooler environment. Minimal clothing, cooler envir environment. cooler envir environment. cooler envir environment. Um, that's part of our our sleep hygiene Um, that's part of our our sleep hygiene Um, that's part of our our sleep hygiene or sleep practices, if you will. or sleep practices, if you will. or sleep practices, if you will. Some other things that I do to promote Some other things that I do to promote Some other things that I do to promote better sleep, better sleep, better sleep, I wear blue light blocking glasses at I wear blue light blocking glasses at I wear blue light blocking glasses at night uh because night uh because night uh because I don't want the blue light to be I don't want the blue light to be I don't want the blue light to be disturbing my sleep performance and disturbing my sleep performance and disturbing my sleep performance and sleep quality. So, I will wear blue sleep quality. So, I will wear blue sleep quality. So, I will wear blue light blocking glasses. Um, I wear a light blocking glasses. Um, I wear a light blocking glasses. Um, I wear a sleep mask. Now, this is only as of the sleep mask. Now, this is only as of the sleep mask. Now, this is only as of the last couple weeks, but I'm a big fan of last couple weeks, but I'm a big fan of last couple weeks, but I'm a big fan of the sleep mask. the sleep mask. the sleep mask. Uh, I I make sure I'm not on my phone Uh, I I make sure I'm not on my phone Uh, I I make sure I'm not on my phone within that last hour of going to bed. I within that last hour of going to bed. I within that last hour of going to bed. I will lay in bed, really try to just like will lay in bed, really try to just like will lay in bed, really try to just like relax, relax, relax, digest, digest, digest, stimulate that parasympathetic state. stimulate that parasympathetic state. stimulate that parasympathetic state. I'll read a book for the last 30 minutes
43:00I'll read a book for the last 30 minutes I'll read a book for the last 30 minutes to an hour while laying in bed with my to an hour while laying in bed with my to an hour while laying in bed with my blue light blocking glasses. I want to blue light blocking glasses. I want to blue light blocking glasses. I want to try to reduce high energy andor high try to reduce high energy andor high try to reduce high energy andor high cortisol producing activity. This is one cortisol producing activity. This is one cortisol producing activity. This is one of the reasons I stay off my phone and of the reasons I stay off my phone and of the reasons I stay off my phone and I'm reading a book. I'm just relaxing, I'm reading a book. I'm just relaxing, I'm reading a book. I'm just relaxing, winding down, getting ready to go to winding down, getting ready to go to winding down, getting ready to go to sleep. And this is obviously after sleep. And this is obviously after sleep. And this is obviously after taking peak sleep. Peak Sleep is taking peak sleep. Peak Sleep is taking peak sleep. Peak Sleep is uh it's our being BPN's sleep uh it's our being BPN's sleep uh it's our being BPN's sleep supplement. It's a gummy formula. supplement. It's a gummy formula. supplement. It's a gummy formula. No melatonin, so it's it's non-habit No melatonin, so it's it's non-habit No melatonin, so it's it's non-habit forming. And I take a serving of peak forming. And I take a serving of peak forming. And I take a serving of peak sleep sleep sleep about 45 minutes before I go to sleep about 45 minutes before I go to sleep about 45 minutes before I go to sleep every single night. Helps me just wind every single night. Helps me just wind every single night. Helps me just wind down very gently. wind down, relax, fall down very gently. wind down, relax, fall down very gently. wind down, relax, fall into into into a more restful
44:00a more restful a more restful just feeling just feeling just feeling and it helps me fall asleep faster. and it helps me fall asleep faster. and it helps me fall asleep faster. My sleep data and and performance is My sleep data and and performance is My sleep data and and performance is stronger and I wake up feeling more stronger and I wake up feeling more stronger and I wake up feeling more refreshed. So, I take a serving of peak refreshed. So, I take a serving of peak refreshed. So, I take a serving of peak sleep every single night. Uh, and I sleep every single night. Uh, and I sleep every single night. Uh, and I don't actually even like to talk about don't actually even like to talk about don't actually even like to talk about peak sleep in terms of being a sleep peak sleep in terms of being a sleep peak sleep in terms of being a sleep supplement. I like to talk about peak supplement. I like to talk about peak supplement. I like to talk about peak sleep in terms of being a recovery sleep in terms of being a recovery sleep in terms of being a recovery supplement. supplement. supplement. One of the reasons we didn't add One of the reasons we didn't add One of the reasons we didn't add melatonin to it, some people I found melatonin to it, some people I found melatonin to it, some people I found have positive have positive have positive uh reactions to melatonin, some people uh reactions to melatonin, some people uh reactions to melatonin, some people have negative experiences with have negative experiences with have negative experiences with melatonin. I personally have negative melatonin. I personally have negative melatonin. I personally have negative experiences with with melatonin. I just experiences with with melatonin. I just experiences with with melatonin. I just get extremely groggy. get extremely groggy. get extremely groggy. And it's been a few years actually since And it's been a few years actually since And it's been a few years actually since I've used melatonin. But two weeks ago, I've used melatonin. But two weeks ago, I've used melatonin. But two weeks ago, it was a Saturday night. It was after a it was a Saturday night. It was after a it was a Saturday night. It was after a long run, I decided to experiment with 3 long run, I decided to experiment with 3 long run, I decided to experiment with 3 milligrams of melatonin. I was like, let
45:00milligrams of melatonin. I was like, let milligrams of melatonin. I was like, let me just I It's been a few years since me just I It's been a few years since me just I It's been a few years since I've tried it. Let me add some melatonin I've tried it. Let me add some melatonin I've tried it. Let me add some melatonin to my nighttime routine. And I will say to my nighttime routine. And I will say to my nighttime routine. And I will say it hit me like a a bag of bricks. I fell it hit me like a a bag of bricks. I fell it hit me like a a bag of bricks. I fell asleep so hard and so fast. asleep so hard and so fast. asleep so hard and so fast. But the next day, I felt horrible. But the next day, I felt horrible. But the next day, I felt horrible. Horrible. I was so groggy. I was so Horrible. I was so groggy. I was so Horrible. I was so groggy. I was so fatigued the entire day. It was a waste fatigued the entire day. It was a waste fatigued the entire day. It was a waste of a day. Like that whole Sunday, I was of a day. Like that whole Sunday, I was of a day. Like that whole Sunday, I was nothing could bring me back to life. No nothing could bring me back to life. No nothing could bring me back to life. No amount of caffeine, no workout. Like I amount of caffeine, no workout. Like I amount of caffeine, no workout. Like I felt horrible. So that will be my last felt horrible. So that will be my last felt horrible. So that will be my last time trying time trying time trying melatonin ever again. It made me feel melatonin ever again. It made me feel melatonin ever again. It made me feel absolutely horrible. So, I'm not absolutely horrible. So, I'm not absolutely horrible. So, I'm not personally a fan of melatonin. Uh, personally a fan of melatonin. Uh, personally a fan of melatonin. Uh, you may be, you might not be, but I've you may be, you might not be, but I've you may be, you might not be, but I've found that it just makes me extremely found that it just makes me extremely found that it just makes me extremely groggy the next day. And that's why we groggy the next day. And that's why we groggy the next day. And that's why we haven't and didn't incorporate it into haven't and didn't incorporate it into haven't and didn't incorporate it into the peak sleep formula. And then second the peak sleep formula. And then second the peak sleep formula. And then second to sleep,
46:00to sleep, to sleep, we have to talk about nutrition. we have to talk about nutrition. we have to talk about nutrition. If your nutrition is not dialed in and If your nutrition is not dialed in and If your nutrition is not dialed in and prioritized, prioritized, prioritized, then this doesn't go just for athletes then this doesn't go just for athletes then this doesn't go just for athletes or someone in a a prep or someone in a a prep or someone in a a prep or preparing for an Iron Man triathlon. or preparing for an Iron Man triathlon. or preparing for an Iron Man triathlon. This is applicable to everyone. In order This is applicable to everyone. In order This is applicable to everyone. In order for your body to respond well to stress, for your body to respond well to stress, for your body to respond well to stress, physical, mental, emotional, for it to physical, mental, emotional, for it to physical, mental, emotional, for it to be able to adapt and grow and develop be able to adapt and grow and develop be able to adapt and grow and develop and improve and respond, and improve and respond, and improve and respond, our diet, our diet, our diet, our nutrition, our nutrition, our nutrition, the foods that we are consuming on a the foods that we are consuming on a the foods that we are consuming on a regular basis, they will make regular basis, they will make regular basis, they will make the biggest difference. And it can be a the biggest difference. And it can be a the biggest difference. And it can be a make or break it situation. So total calories if we are in a caloric So total calories if we are in a caloric deficit deficit deficit that puts us at a disadvantage to
47:00that puts us at a disadvantage to that puts us at a disadvantage to recover well. So having calories at recover well. So having calories at recover well. So having calories at maintenance or in surplus are going to maintenance or in surplus are going to maintenance or in surplus are going to ensure that we are recovering ensure that we are recovering ensure that we are recovering effectively. effectively. effectively. If you're trying to lose weight, If you're trying to lose weight, If you're trying to lose weight, obviously you're going to be in a obviously you're going to be in a obviously you're going to be in a caloric deficit. So that's even caloric deficit. So that's even caloric deficit. So that's even more reason to be hyper aware of the more reason to be hyper aware of the more reason to be hyper aware of the stressors that you're putting on your stressors that you're putting on your stressors that you're putting on your body because a caloric deficit is a body because a caloric deficit is a body because a caloric deficit is a stressor on the body. So if we're now stressor on the body. So if we're now stressor on the body. So if we're now loading on physical stress and emotional loading on physical stress and emotional loading on physical stress and emotional stress and mental stress stress and mental stress stress and mental stress that are cortisol producing, that are cortisol producing, that are cortisol producing, it could put you in a compromised it could put you in a compromised it could put you in a compromised position. Um, so I'm not saying chloric position. Um, so I'm not saying chloric position. Um, so I'm not saying chloric deficits are bad by any means. You need deficits are bad by any means. You need deficits are bad by any means. You need to be in a chloric deficit to lose to be in a chloric deficit to lose to be in a chloric deficit to lose weight, to lose body fat, but that is a weight, to lose body fat, but that is a weight, to lose body fat, but that is a stressor on the body. stressor on the body. stressor on the body. So, when you go into a big fitness prep, So, when you go into a big fitness prep, So, when you go into a big fitness prep, for example, and you're going after a for example, and you're going after a for example, and you're going after a large goal, it's really important to be
48:00large goal, it's really important to be large goal, it's really important to be monitoring calories and making sure monitoring calories and making sure monitoring calories and making sure you're at maintenance or in a surplus. you're at maintenance or in a surplus. you're at maintenance or in a surplus. And it's looking at your macronutrient And it's looking at your macronutrient And it's looking at your macronutrient breakdown of are you consuming enough breakdown of are you consuming enough breakdown of are you consuming enough high quality protein. high quality protein. high quality protein. It helps and assists in the rebuild and It helps and assists in the rebuild and It helps and assists in the rebuild and re repair repair of of muscle breakdown. re repair repair of of muscle breakdown. re repair repair of of muscle breakdown. Are we consuming enough of dietary fat? Are we consuming enough of dietary fat? Are we consuming enough of dietary fat? Dietary fat is involved in many bodily Dietary fat is involved in many bodily Dietary fat is involved in many bodily processes primarily and especially uh processes primarily and especially uh processes primarily and especially uh hormone production and regulation. And hormone production and regulation. And hormone production and regulation. And then carbohydrates. then carbohydrates. then carbohydrates. Are we consuming enough carbohydrates to Are we consuming enough carbohydrates to Are we consuming enough carbohydrates to fuel our performance, but also replenish fuel our performance, but also replenish fuel our performance, but also replenish the glycogen that we're burning through the glycogen that we're burning through the glycogen that we're burning through during exercise, training, and life? during exercise, training, and life? during exercise, training, and life? Glycogen replenishment is absolutely Glycogen replenishment is absolutely Glycogen replenishment is absolutely critical when you're in a big training critical when you're in a big training critical when you're in a big training block. You know, me being in a Iron Man block. You know, me being in a Iron Man block. You know, me being in a Iron Man triathlon training block right now, I'm
49:00triathlon training block right now, I'm triathlon training block right now, I'm consuming consuming consuming at the minimum 700 gram of carbs a day. at the minimum 700 gram of carbs a day. at the minimum 700 gram of carbs a day. On some of these days, it's over a,000 On some of these days, it's over a,000 On some of these days, it's over a,000 gram a day. And that's to fuel my gram a day. And that's to fuel my gram a day. And that's to fuel my training, but also to replenish training, but also to replenish training, but also to replenish glycogen. And glycogen is the way the glycogen. And glycogen is the way the glycogen. And glycogen is the way the body stores carbohydrates in the the body stores carbohydrates in the the body stores carbohydrates in the the muscles and the liver. muscles and the liver. muscles and the liver. more of a more of a more of a long-term or longer term carbohydrate long-term or longer term carbohydrate long-term or longer term carbohydrate storage compartment or capacity. compartment or capacity. Uh, keeping glycogen replenished is Uh, keeping glycogen replenished is Uh, keeping glycogen replenished is extremely important. And then just some extremely important. And then just some extremely important. And then just some supplements I have listed here that we supplements I have listed here that we supplements I have listed here that we offer here at BPN that I believe are offer here at BPN that I believe are offer here at BPN that I believe are essential for uh maximizing recovery is essential for uh maximizing recovery is essential for uh maximizing recovery is our multivitamin strong multivitamin. our multivitamin strong multivitamin. our multivitamin strong multivitamin. Ensuring that you have all of your Ensuring that you have all of your Ensuring that you have all of your vitamins and minerals vitamins and minerals vitamins and minerals covered for a daily basis where you
50:00covered for a daily basis where you covered for a daily basis where you might have gaps in your diet. might have gaps in your diet. might have gaps in your diet. You know, prioritizing micronutrients, You know, prioritizing micronutrients, You know, prioritizing micronutrients, not just macronutrients. not just macronutrients. not just macronutrients. Strong joints is a great product that we Strong joints is a great product that we Strong joints is a great product that we have that helps maintain uh and build have that helps maintain uh and build have that helps maintain uh and build joint health. joint health. joint health. Beneficial for not just endurance Beneficial for not just endurance Beneficial for not just endurance athletes and runners, but strength athletes and runners, but strength athletes and runners, but strength athletes as well. Strong joints is athletes as well. Strong joints is athletes as well. Strong joints is honestly probably one of my favorite honestly probably one of my favorite honestly probably one of my favorite products that we have to offer. products that we have to offer. products that we have to offer. uh more of a a low-key sleeper of a uh more of a a low-key sleeper of a uh more of a a low-key sleeper of a product that isn't as sexy, if you will, product that isn't as sexy, if you will, product that isn't as sexy, if you will, as G1 M Sport Plus or the Go Gels or Go as G1 M Sport Plus or the Go Gels or Go as G1 M Sport Plus or the Go Gels or Go Bar, but Strong Joints is one you don't Bar, but Strong Joints is one you don't Bar, but Strong Joints is one you don't want to sleep on. protein powder uh just want to sleep on. protein powder uh just want to sleep on. protein powder uh just to help ensure that you get enough to help ensure that you get enough to help ensure that you get enough protein in your diet outside of having protein in your diet outside of having protein in your diet outside of having to consume whole natural food sources. to consume whole natural food sources. to consume whole natural food sources. Creatine and then we have an essential
51:00Creatine and then we have an essential Creatine and then we have an essential amino acid product called recover which amino acid product called recover which amino acid product called recover which is very applicable for what we're is very applicable for what we're is very applicable for what we're talking about today. uh recover is EAAs, talking about today. uh recover is EAAs, talking about today. uh recover is EAAs, essential amino acids, and BCAAs, branch essential amino acids, and BCAAs, branch essential amino acids, and BCAAs, branch chain amino acids, with some other uh chain amino acids, with some other uh chain amino acids, with some other uh ingredients in there to benefit and ingredients in there to benefit and ingredients in there to benefit and optimize your recovery. optimize your recovery. optimize your recovery. The last thing I want to talk about in The last thing I want to talk about in The last thing I want to talk about in terms of nutrition, uh which isn't terms of nutrition, uh which isn't terms of nutrition, uh which isn't necessarily something to add, but necessarily something to add, but necessarily something to add, but potentially remove or limit and subtract potentially remove or limit and subtract potentially remove or limit and subtract is alcohol. You know, alcohol could be is alcohol. You know, alcohol could be is alcohol. You know, alcohol could be considered the fourth macronutrient. It considered the fourth macronutrient. It considered the fourth macronutrient. It provides 70, not 70, sorry, seven provides 70, not 70, sorry, seven provides 70, not 70, sorry, seven calories per gram. Uh, protein is 4 calories per gram. Uh, protein is 4 calories per gram. Uh, protein is 4 calories per gram. Fat is 9 calories per calories per gram. Fat is 9 calories per calories per gram. Fat is 9 calories per gram. Carbohydrates 4 calories per gram. gram. Carbohydrates 4 calories per gram. gram. Carbohydrates 4 calories per gram. Alcohol is 7 calories per gram. Alcohol is 7 calories per gram. Alcohol is 7 calories per gram. Alcohol has an effect on the body that
52:00Alcohol has an effect on the body that Alcohol has an effect on the body that can delay can delay can delay or inhibit your body's ability to or inhibit your body's ability to or inhibit your body's ability to recover recover recover primarily from impacting negatively your primarily from impacting negatively your primarily from impacting negatively your sleep. So if you're consuming alcohol sleep. So if you're consuming alcohol sleep. So if you're consuming alcohol even in in a moderate amount, even in in a moderate amount, even in in a moderate amount, I have at least found that it does I have at least found that it does I have at least found that it does negatively negatively negatively significantly affect recovery. significantly affect recovery. significantly affect recovery. So like right now in this Iron Man prep, So like right now in this Iron Man prep, So like right now in this Iron Man prep, I'm not consuming I'm not consuming I'm not consuming any alcohol if at all it's, you know, a any alcohol if at all it's, you know, a any alcohol if at all it's, you know, a small glass of wine every 2 to 3 weeks. small glass of wine every 2 to 3 weeks. small glass of wine every 2 to 3 weeks. Uh we're not big drinkers in our family Uh we're not big drinkers in our family Uh we're not big drinkers in our family anyways. It is maybe a drink or two with anyways. It is maybe a drink or two with anyways. It is maybe a drink or two with dinner or with friends a week uh of a a dinner or with friends a week uh of a a dinner or with friends a week uh of a a glass of red or even white wine. glass of red or even white wine. glass of red or even white wine. But for me in a big prep where there's a But for me in a big prep where there's a But for me in a big prep where there's a lot of demands and stress in my body, it
53:00lot of demands and stress in my body, it lot of demands and stress in my body, it just has no positive. It's only going to just has no positive. It's only going to just has no positive. It's only going to inhibit and hurt my body's ability to inhibit and hurt my body's ability to inhibit and hurt my body's ability to recover. Okay, now the fun stuff. Let's recover. Okay, now the fun stuff. Let's recover. Okay, now the fun stuff. Let's talk about sauna and cold plunge. talk about sauna and cold plunge. talk about sauna and cold plunge. Now, I do the sauna and cold plunge Now, I do the sauna and cold plunge Now, I do the sauna and cold plunge daily. daily. daily. Um, I like to do it either midday or the Um, I like to do it either midday or the Um, I like to do it either midday or the evening. And the way that I do it, I'll evening. And the way that I do it, I'll evening. And the way that I do it, I'll I'll get in the sauna for 15 minutes at I'll get in the sauna for 15 minutes at I'll get in the sauna for 15 minutes at about 200° F. about 200° F. about 200° F. and I'll go directly into the cold and I'll go directly into the cold and I'll go directly into the cold plunge plunge plunge for three minutes at about 45 degrees for three minutes at about 45 degrees for three minutes at about 45 degrees Fahrenheit. Fahrenheit. Fahrenheit. Now, I've been doing this consistently Now, I've been doing this consistently Now, I've been doing this consistently throughout this this entire prep so far, throughout this this entire prep so far, throughout this this entire prep so far, and I'm actually finding that in the and I'm actually finding that in the and I'm actually finding that in the beginning of beginning of beginning of this prep, this prep, this prep, you know, before that, I've never been you know, before that, I've never been you know, before that, I've never been really consistent with the cold plunge.
54:00really consistent with the cold plunge. really consistent with the cold plunge. I've been consistent with the sauna for I've been consistent with the sauna for I've been consistent with the sauna for a few years now. a few years now. a few years now. But I always hated the cold plunge. Now But I always hated the cold plunge. Now But I always hated the cold plunge. Now I'm addicted to the cold plunge. Sauna I'm addicted to the cold plunge. Sauna I'm addicted to the cold plunge. Sauna for 15 minutes and then cold plunge for for 15 minutes and then cold plunge for for 15 minutes and then cold plunge for 3 minutes. That is my daily 3 minutes. That is my daily 3 minutes. That is my daily ritual. That is my go-to. ritual. That is my go-to. ritual. That is my go-to. And in the beginning of the prep, And in the beginning of the prep, And in the beginning of the prep, getting in the cold plunge was getting in the cold plunge was getting in the cold plunge was mentally and physically mentally and physically mentally and physically challenging. challenging. challenging. Now I Now I Now I I itch for it. I can't wait to get in. I itch for it. I can't wait to get in. I itch for it. I can't wait to get in. And the initial shock of getting in that And the initial shock of getting in that And the initial shock of getting in that water isn't nearly as bad as it was water isn't nearly as bad as it was water isn't nearly as bad as it was eight weeks ago. And I actually can eight weeks ago. And I actually can eight weeks ago. And I actually can relax really well within 15 20 seconds. relax really well within 15 20 seconds. relax really well within 15 20 seconds. And the 3 minutes goes by so fast. And I And the 3 minutes goes by so fast. And I And the 3 minutes goes by so fast. And I think that I could actually start to think that I could actually start to think that I could actually start to lower the temperature if I wanted lower the temperature if I wanted lower the temperature if I wanted because getting in, especially after the because getting in, especially after the because getting in, especially after the sauna sauna sauna at 45° F
55:00at 45° F at 45° F is not hard for me any longer. My body is not hard for me any longer. My body is not hard for me any longer. My body has adapted to the stress that I was has adapted to the stress that I was has adapted to the stress that I was providing it. providing it. providing it. But I I love the sauna cold plunge But I I love the sauna cold plunge But I I love the sauna cold plunge combination and I do it daily. I try not combination and I do it daily. I try not combination and I do it daily. I try not to do it too close to workouts. Um, I'll to do it too close to workouts. Um, I'll to do it too close to workouts. Um, I'll do it when I leave work some days before do it when I leave work some days before do it when I leave work some days before heading home, heading home, heading home, but I really like doing it at night. but I really like doing it at night. but I really like doing it at night. You know, after we eat dinner, we put You know, after we eat dinner, we put You know, after we eat dinner, we put the kids down the kids down the kids down and the night's winding down and the night's winding down and the night's winding down sauna and then plunge. Initially, I was sauna and then plunge. Initially, I was sauna and then plunge. Initially, I was afraid the the cold plunge would wake me afraid the the cold plunge would wake me afraid the the cold plunge would wake me up too much up too much up too much and stimulate the the sympathetic and stimulate the the sympathetic and stimulate the the sympathetic nervous system, nervous system, nervous system, but I've actually found that it does the but I've actually found that it does the but I've actually found that it does the opposite. I was listening to a Hubberman opposite. I was listening to a Hubberman opposite. I was listening to a Hubberman podcast all about sauna and cold podcast all about sauna and cold podcast all about sauna and cold plunging a few days ago and the guest
56:00plunging a few days ago and the guest plunging a few days ago and the guest that he had on the podcast was talking that he had on the podcast was talking that he had on the podcast was talking about how uh cold water immersion, cold about how uh cold water immersion, cold about how uh cold water immersion, cold plunging actually activates both the plunging actually activates both the plunging actually activates both the sympathetic and then the parasympathetic sympathetic and then the parasympathetic sympathetic and then the parasympathetic nervous systems. And I found that by nervous systems. And I found that by nervous systems. And I found that by bringing my body temperature down at bringing my body temperature down at bringing my body temperature down at night before getting to bed, I actually night before getting to bed, I actually night before getting to bed, I actually fall into a a deeper sleep much faster. fall into a a deeper sleep much faster. fall into a a deeper sleep much faster. It doesn't keep me up. It doesn't keep me up. It doesn't keep me up. Now, I'm I'm definitely cold when I get Now, I'm I'm definitely cold when I get Now, I'm I'm definitely cold when I get out and I still get into bed. I'm still out and I still get into bed. I'm still out and I still get into bed. I'm still cold, cold, cold, but I fall asleep so easily when I cold but I fall asleep so easily when I cold but I fall asleep so easily when I cold plunge in the evening. So, that has been plunge in the evening. So, that has been plunge in the evening. So, that has been my go-to as of as of recently. That's my go-to as of as of recently. That's my go-to as of as of recently. That's how I use the sauna and cold plunge how I use the sauna and cold plunge how I use the sauna and cold plunge often, often, often, you know, daily, once a day. you know, daily, once a day. you know, daily, once a day. And the way that the sauna and cold And the way that the sauna and cold And the way that the sauna and cold plunge, uh, they both help with plunge, uh, they both help with plunge, uh, they both help with recovery, recovery,
57:00recovery, uh, is by reducing inflammation. And uh, is by reducing inflammation. And uh, is by reducing inflammation. And really the the blood flow benefits you really the the blood flow benefits you really the the blood flow benefits you get from hot and cold contrast therapy. get from hot and cold contrast therapy. get from hot and cold contrast therapy. Contrast therapy is is hot and cold. Contrast therapy is is hot and cold. Contrast therapy is is hot and cold. sauna cold plunge. sauna cold plunge. sauna cold plunge. Uh with a sauna, there's similar effects Uh with a sauna, there's similar effects Uh with a sauna, there's similar effects on the body as a light cardiovascular on the body as a light cardiovascular on the body as a light cardiovascular workout. Your heart rate is elevated, workout. Your heart rate is elevated, workout. Your heart rate is elevated, breathing is elevated, breathing is elevated, breathing is elevated, you start sweating. Uh, I mean you can you start sweating. Uh, I mean you can you start sweating. Uh, I mean you can get your heart rate up to when I look at get your heart rate up to when I look at get your heart rate up to when I look at my watch sometimes at that the peak of my watch sometimes at that the peak of my watch sometimes at that the peak of that session it might be 100 110 that session it might be 100 110 that session it might be 100 110 sometimes 120 beats per minute depending sometimes 120 beats per minute depending sometimes 120 beats per minute depending on on how hot it gets. on on how hot it gets. on on how hot it gets. When you're in the sauna When you're in the sauna When you're in the sauna and it starts getting warm, your blood and it starts getting warm, your blood and it starts getting warm, your blood vessels widen, vessels widen, vessels widen, your heart rate increases and blood your heart rate increases and blood your heart rate increases and blood circulates more efficiently. circulates more efficiently. circulates more efficiently. that blood flow is going to help promote
58:00that blood flow is going to help promote that blood flow is going to help promote recovery. recovery. You'll see a common denominator and You'll see a common denominator and You'll see a common denominator and theme with a lot of these recovery theme with a lot of these recovery theme with a lot of these recovery devices and protocols that I'm devices and protocols that I'm devices and protocols that I'm recommending and that I incorporate. recommending and that I incorporate. recommending and that I incorporate. It's all about blood flow and It's all about blood flow and It's all about blood flow and circulation. circulation. circulation. Now, the cold plunge obviously does the Now, the cold plunge obviously does the Now, the cold plunge obviously does the opposite. It's vaso constriction, opposite. It's vaso constriction, opposite. It's vaso constriction, but it also increases circulation. but it also increases circulation. but it also increases circulation. So, when I go from getting in the sauna, So, when I go from getting in the sauna, So, when I go from getting in the sauna, it's hot, blood vessels open up, it's hot, blood vessels open up, it's hot, blood vessels open up, blood starts pumping, then I jump right blood starts pumping, then I jump right blood starts pumping, then I jump right into the cold and the blood vessels into the cold and the blood vessels into the cold and the blood vessels tighten up. They constrict tighten up. They constrict tighten up. They constrict and they're not pumping as much. And and they're not pumping as much. And and they're not pumping as much. And then when I get out of the cold and they then when I get out of the cold and they then when I get out of the cold and they open back up, there's more circulation open back up, there's more circulation open back up, there's more circulation going around. Uh, cold plunge can going around. Uh, cold plunge can going around. Uh, cold plunge can actually help reduce DOMS, too. DOMS is actually help reduce DOMS, too. DOMS is actually help reduce DOMS, too. DOMS is delayed onset muscle soreness. delayed onset muscle soreness. delayed onset muscle soreness. I experience this often. I experienced
59:00I experience this often. I experienced I experience this often. I experienced it this morning. Uh, and you might be it this morning. Uh, and you might be it this morning. Uh, and you might be able to relate. So, after a big workout, able to relate. So, after a big workout, able to relate. So, after a big workout, the day afterwards, I often times don't the day afterwards, I often times don't the day afterwards, I often times don't feel that trashed or fatigued, but 2 feel that trashed or fatigued, but 2 feel that trashed or fatigued, but 2 days afterwards, days afterwards, days afterwards, I feel worse than the previous day. I feel worse than the previous day. I feel worse than the previous day. That's delayed onset muscle soreness. So That's delayed onset muscle soreness. So That's delayed onset muscle soreness. So Monday, I had a 5-h hour workout. Monday, I had a 5-h hour workout. Monday, I had a 5-h hour workout. Tuesday, which was yesterday, I actually Tuesday, which was yesterday, I actually Tuesday, which was yesterday, I actually didn't feel that bad. Essential nervous didn't feel that bad. Essential nervous didn't feel that bad. Essential nervous system wise, I felt taxed, but muscles system wise, I felt taxed, but muscles system wise, I felt taxed, but muscles felt okay. Like my run felt great in the felt okay. Like my run felt great in the felt okay. Like my run felt great in the morning. Today being Wednesday, 2 days morning. Today being Wednesday, 2 days morning. Today being Wednesday, 2 days post big workout, central nervous system post big workout, central nervous system post big workout, central nervous system felt pretty good. Muscles felt more felt pretty good. Muscles felt more felt pretty good. Muscles felt more fatigued. fatigued. fatigued. But cold plunging can help reduce DOMS. But cold plunging can help reduce DOMS. But cold plunging can help reduce DOMS. Uh there's also an enhanced mental Uh there's also an enhanced mental Uh there's also an enhanced mental recovery aspect that comes with cold recovery aspect that comes with cold recovery aspect that comes with cold plunging. plunging. plunging. And and something that I want to point And and something that I want to point And and something that I want to point out that I heard on that same Andrew
1:00out that I heard on that same Andrew out that I heard on that same Andrew Huberman podcast in regards to the cold Huberman podcast in regards to the cold Huberman podcast in regards to the cold plunge that I found very interesting plunge that I found very interesting plunge that I found very interesting that I wanted to share. Uh there's this that I wanted to share. Uh there's this that I wanted to share. Uh there's this thing called the afterdrop when you get thing called the afterdrop when you get thing called the afterdrop when you get out of the cold plunge which I found out of the cold plunge which I found out of the cold plunge which I found extremely interesting. extremely interesting. extremely interesting. And And after hearing this, I then went and cold after hearing this, I then went and cold after hearing this, I then went and cold plunged and plunged and plunged and witnessed what they were describing. I witnessed what they were describing. I witnessed what they were describing. I experienced it. The afterrop is when experienced it. The afterrop is when experienced it. The afterrop is when your core body temperature continues to your core body temperature continues to your core body temperature continues to drop even after getting out of the cold drop even after getting out of the cold drop even after getting out of the cold water because blood flow starts to water because blood flow starts to water because blood flow starts to recirculate. So, the way that Hubberman recirculate. So, the way that Hubberman recirculate. So, the way that Hubberman and his guest described the after drop and his guest described the after drop and his guest described the after drop on their episode is that when you get on their episode is that when you get on their episode is that when you get into cold water, all of your blood vessels, they all of your blood vessels, they constrict constrict constrict and then when you get out and your body and then when you get out and your body and then when you get out and your body starts naturally warming up on its own starts naturally warming up on its own starts naturally warming up on its own again because you always want to end on
1:01again because you always want to end on again because you always want to end on the cold when you're doing contrast the cold when you're doing contrast the cold when you're doing contrast therapy. therapy. therapy. So if you start with the sauna, you can So if you start with the sauna, you can So if you start with the sauna, you can go sauna, cold plunge, sauna, cold go sauna, cold plunge, sauna, cold go sauna, cold plunge, sauna, cold plunge. You want to end with the cold plunge. You want to end with the cold plunge. You want to end with the cold plunge. You don't want to end with the plunge. You don't want to end with the plunge. You don't want to end with the sauna. Allow your body temperature to sauna. Allow your body temperature to sauna. Allow your body temperature to come back to baseline on its own. When come back to baseline on its own. When come back to baseline on its own. When you get out of the cold and your blood you get out of the cold and your blood you get out of the cold and your blood vessels were constricted, vessels were constricted, vessels were constricted, as they start to warm up again and open as they start to warm up again and open as they start to warm up again and open up, that blood starts recirculating and up, that blood starts recirculating and up, that blood starts recirculating and it goes to your extremities that are it goes to your extremities that are it goes to your extremities that are colder. And then when it recirculates, colder. And then when it recirculates, colder. And then when it recirculates, it's bringing cold blood back in, it's bringing cold blood back in, it's bringing cold blood back in, which can cause uh your core body which can cause uh your core body which can cause uh your core body temperature to decrease more than it was temperature to decrease more than it was temperature to decrease more than it was while you were in the water, which I while you were in the water, which I while you were in the water, which I found very interesting. found very interesting. found very interesting. But overall, contrast therapy, the sauna But overall, contrast therapy, the sauna But overall, contrast therapy, the sauna and the cold plunge, they both have and the cold plunge, they both have and the cold plunge, they both have great benefits on their own, but great benefits on their own, but great benefits on their own, but together really powerful in terms of together really powerful in terms of together really powerful in terms of blood circulation
1:02blood circulation blood circulation and optimizing the recovery by getting and optimizing the recovery by getting and optimizing the recovery by getting more movement, more circulation, more more movement, more circulation, more more movement, more circulation, more blood flow, more oxygen going to the blood flow, more oxygen going to the blood flow, more oxygen going to the damaged muscles that need recovered, damaged muscles that need recovered, damaged muscles that need recovered, that need repaired. that need repaired. that need repaired. So, it's part of my daily recovery So, it's part of my daily recovery So, it's part of my daily recovery protocol right now. The next thing that protocol right now. The next thing that protocol right now. The next thing that I want to talk about is red light I want to talk about is red light I want to talk about is red light therapy. A few years ago, I had a red light panel A few years ago, I had a red light panel at my house and I would use it, but I at my house and I would use it, but I at my house and I would use it, but I used it used it used it infrequently infrequently infrequently and I would only ever do it at night. and I would only ever do it at night. and I would only ever do it at night. But what I found by using a red light But what I found by using a red light But what I found by using a red light for uh for recovery purposes, for uh for recovery purposes, for uh for recovery purposes, I remember a few years ago when I was I remember a few years ago when I was I remember a few years ago when I was doing it, doing it, doing it, I would do 10 to 15 minute sessions I would do 10 to 15 minute sessions I would do 10 to 15 minute sessions before going to bed and I could always before going to bed and I could always before going to bed and I could always tell it helped me fall asleep faster and
1:03tell it helped me fall asleep faster and tell it helped me fall asleep faster and better. And then I stopped using the better. And then I stopped using the better. And then I stopped using the panels for a while, ended up getting rid panels for a while, ended up getting rid panels for a while, ended up getting rid of them. And of them. And of them. And about two weeks ago, as I was doing more about two weeks ago, as I was doing more about two weeks ago, as I was doing more research, I decided to uh invest in a research, I decided to uh invest in a research, I decided to uh invest in a red light panel red light panel red light panel again. So, we have a a big full-size again. So, we have a a big full-size again. So, we have a a big full-size body panel in our closet. We went with body panel in our closet. We went with body panel in our closet. We went with this brand called Maido Red Light. this brand called Maido Red Light. this brand called Maido Red Light. Red light therapy, also known as Red light therapy, also known as Red light therapy, also known as photobiio modulation. photobiio modulation. photobiio modulation. Uh it's not just red light bulbs. Uh it's not just red light bulbs. Uh it's not just red light bulbs. It is specific It is specific It is specific light wavelengths light wavelengths light wavelengths that benefit the body in very unique and that benefit the body in very unique and that benefit the body in very unique and specific ways. specific ways. specific ways. Now we know that light plays a vital Now we know that light plays a vital Now we know that light plays a vital role in our health and in today's day role in our health and in today's day role in our health and in today's day and age we get less of it than we ever and age we get less of it than we ever and age we get less of it than we ever had before.
1:04had before. had before. We are for most people working indoors We are for most people working indoors We are for most people working indoors under fluorescent artificial light. under fluorescent artificial light. under fluorescent artificial light. We're not outdoors. We're not outdoors. We're not outdoors. Uh and and it significantly Uh and and it significantly Uh and and it significantly influences influences influences so many aspects of our life, our energy, so many aspects of our life, our energy, so many aspects of our life, our energy, our mood, our sleep, our circadian our mood, our sleep, our circadian our mood, our sleep, our circadian rhythm. So, you don't have to by any means So, you don't have to by any means invest in red light therapy. invest in red light therapy. invest in red light therapy. You can get all this for free by You can get all this for free by You can get all this for free by spending more time outdoors in the sun. spending more time outdoors in the sun. spending more time outdoors in the sun. You can get all these benefits by just You can get all these benefits by just You can get all these benefits by just being in the sun. being in the sun. being in the sun. You know, one of the things that You know, one of the things that You know, one of the things that everyone always tells you is one of the everyone always tells you is one of the everyone always tells you is one of the best ways to wake up. Wake up. Go best ways to wake up. Wake up. Go best ways to wake up. Wake up. Go outside right away. Let that sunlight outside right away. Let that sunlight outside right away. Let that sunlight just hit your body. just hit your body. just hit your body. stand in your grass barefoot,
1:05stand in your grass barefoot, stand in your grass barefoot, ground yourself, and then just soak in ground yourself, and then just soak in ground yourself, and then just soak in some natural sunlight. And that will do some natural sunlight. And that will do some natural sunlight. And that will do exactly what this red light therapy can exactly what this red light therapy can exactly what this red light therapy can do. Now, for me, most days I wake up do. Now, for me, most days I wake up do. Now, for me, most days I wake up before the sun rises. before the sun rises. before the sun rises. And when I get to the point where I'm And when I get to the point where I'm And when I get to the point where I'm sleeping in consistently until 6 a.m., sleeping in consistently until 6 a.m., sleeping in consistently until 6 a.m., most likely my kids are waking up most likely my kids are waking up most likely my kids are waking up shortly after me and the day gets shortly after me and the day gets shortly after me and the day gets started. started. started. So, I've invested in red light therapy So, I've invested in red light therapy So, I've invested in red light therapy because because because it is a convenience for me in all it is a convenience for me in all it is a convenience for me in all honesty. honesty. honesty. Um it can be used for increased cellular Um it can be used for increased cellular Um it can be used for increased cellular energy and the way it does is this by energy and the way it does is this by energy and the way it does is this by stimulating mitochondrial energy stimulating mitochondrial energy stimulating mitochondrial energy production. So energy at the cellular production. So energy at the cellular production. So energy at the cellular level, increased blood flow, reduce level, increased blood flow, reduce level, increased blood flow, reduce inflammation, better sleep, which I can inflammation, better sleep, which I can inflammation, better sleep, which I can attest to. Uh and the way it helps with
1:06attest to. Uh and the way it helps with attest to. Uh and the way it helps with better sleep is it actually produces better sleep is it actually produces better sleep is it actually produces naturally naturally naturally melatonin that has a positive effect on melatonin that has a positive effect on melatonin that has a positive effect on your circadian rhythm. your circadian rhythm. your circadian rhythm. Now, this red light therapy, I I said Now, this red light therapy, I I said Now, this red light therapy, I I said it's it's not just um red light bulbs. it's it's not just um red light bulbs. it's it's not just um red light bulbs. So, if if you've never seen red light So, if if you've never seen red light So, if if you've never seen red light panels, our panel at home, it's probably panels, our panel at home, it's probably panels, our panel at home, it's probably 5t tall, 2 feet wide. It's on this 5t tall, 2 feet wide. It's on this 5t tall, 2 feet wide. It's on this stand. And stand. And stand. And I do it right now, uh 10 to 20 minute I do it right now, uh 10 to 20 minute I do it right now, uh 10 to 20 minute sessions as soon as I wake up. and I'll sessions as soon as I wake up. and I'll sessions as soon as I wake up. and I'll do about a 10-minute session before I go do about a 10-minute session before I go do about a 10-minute session before I go to sleep. So, what I get from it to sleep. So, what I get from it to sleep. So, what I get from it personally so far, and it's only been a personally so far, and it's only been a personally so far, and it's only been a few weeks, I have found that right when few weeks, I have found that right when few weeks, I have found that right when I wake up, I go into my closet and I do I wake up, I go into my closet and I do I wake up, I go into my closet and I do a 10 to 20 minute session. I just stand a 10 to 20 minute session. I just stand a 10 to 20 minute session. I just stand butt naked in front of the red light butt naked in front of the red light butt naked in front of the red light panel. panel. panel. I can feel myself waking up
1:07I can feel myself waking up I can feel myself waking up significantly faster while I'm standing significantly faster while I'm standing significantly faster while I'm standing in front of this this red light panel. in front of this this red light panel. in front of this this red light panel. I'm I'm I'm I'm I'm I'm dead serious. I can feel myself waking dead serious. I can feel myself waking dead serious. I can feel myself waking up. And then during my morning run, I up. And then during my morning run, I up. And then during my morning run, I feel more natural energy. And throughout feel more natural energy. And throughout feel more natural energy. And throughout the day, I feel since using the red the day, I feel since using the red the day, I feel since using the red light panel in the morning, light panel in the morning, light panel in the morning, significantly better. My mood is better. significantly better. My mood is better. significantly better. My mood is better. My energy is better. I'm not grabbing My energy is better. I'm not grabbing My energy is better. I'm not grabbing for coffee or caffeine or an energy for coffee or caffeine or an energy for coffee or caffeine or an energy drink. drink. drink. No lie. I I have experienced No lie. I I have experienced No lie. I I have experienced uh significant benefits from using it uh significant benefits from using it uh significant benefits from using it right when I wake up and then I will do right when I wake up and then I will do right when I wake up and then I will do another 10-minute session at night right another 10-minute session at night right another 10-minute session at night right before getting into bed. And I have before getting into bed. And I have before getting into bed. And I have found that it really helps me fall into found that it really helps me fall into found that it really helps me fall into that sleep a whole lot faster and that sleep a whole lot faster and that sleep a whole lot faster and easier. easier. easier. So I I I do it in the morning right now So I I I do it in the morning right now So I I I do it in the morning right now and at night. There's some days where it and at night. There's some days where it and at night. There's some days where it just doesn't work out, but I'm trying to
1:08just doesn't work out, but I'm trying to just doesn't work out, but I'm trying to do it every morning, every night. do it every morning, every night. do it every morning, every night. Now, as I said, these red light panels Now, as I said, these red light panels Now, as I said, these red light panels are not just red light bulbs. It's two are not just red light bulbs. It's two are not just red light bulbs. It's two specific types of light. It is red light specific types of light. It is red light specific types of light. It is red light and it is near infrared light. and it is near infrared light. and it is near infrared light. And what makes these two lights very And what makes these two lights very And what makes these two lights very unique is the wavelength. And it's unique is the wavelength. And it's unique is the wavelength. And it's measured in nanometers. measured in nanometers. measured in nanometers. So red light is 6 to 700 nanometers So red light is 6 to 700 nanometers So red light is 6 to 700 nanometers uh based off this panel that I have. uh based off this panel that I have. uh based off this panel that I have. Near infrared light is 700 to 1200 Near infrared light is 700 to 1200 Near infrared light is 700 to 1200 nanome. nanome. nanome. And it's the then the the the wavelength And it's the then the the the wavelength And it's the then the the the wavelength of these lights of these lights of these lights that allow it to penetrate that allow it to penetrate that allow it to penetrate beyond the skin to activate energy at beyond the skin to activate energy at beyond the skin to activate energy at the cellular level. also to help the cellular level. also to help the cellular level. also to help naturally produce melatonin.
1:09naturally produce melatonin. naturally produce melatonin. What makes it different from the What makes it different from the What makes it different from the sunlight, for example, is with the sun, sunlight, for example, is with the sun, sunlight, for example, is with the sun, you're also getting UV light, which is you're also getting UV light, which is you're also getting UV light, which is why you get a sunburn and you have to why you get a sunburn and you have to why you get a sunburn and you have to wear sunscreen when you're in the light wear sunscreen when you're in the light wear sunscreen when you're in the light for extended periods of time. There's no for extended periods of time. There's no for extended periods of time. There's no UV light uh primarily coming from these UV light uh primarily coming from these UV light uh primarily coming from these red light panels. It is it is red light red light panels. It is it is red light red light panels. It is it is red light and near infrared light. And what makes and near infrared light. And what makes and near infrared light. And what makes a difference like I said is the a difference like I said is the a difference like I said is the wavelength of the light. wavelength of the light. wavelength of the light. Now if you do it in the morning uh as Now if you do it in the morning uh as Now if you do it in the morning uh as I've already mentioned immediately after I've already mentioned immediately after I've already mentioned immediately after waking up it simulates natural light. It waking up it simulates natural light. It waking up it simulates natural light. It helps you wake up by regulating your helps you wake up by regulating your helps you wake up by regulating your circadian rhythm signaling that it's circadian rhythm signaling that it's circadian rhythm signaling that it's time to be alert and supports your time to be alert and supports your time to be alert and supports your body's internal clock for a productive body's internal clock for a productive body's internal clock for a productive day. In the evening, right before bed, day. In the evening, right before bed, day. In the evening, right before bed, it produces a warm calming effect from it produces a warm calming effect from it produces a warm calming effect from the wavelengths that signal to your the wavelengths that signal to your the wavelengths that signal to your brain that it's nighttime, promoting the brain that it's nighttime, promoting the brain that it's nighttime, promoting the production of melatonin, which is the production of melatonin, which is the production of melatonin, which is the sleep hormone.
1:10sleep hormone. sleep hormone. You can't stand in front of a red light, You can't stand in front of a red light, You can't stand in front of a red light, one of these red light panels one of these red light panels one of these red light panels with clothes on because it won't go past with clothes on because it won't go past with clothes on because it won't go past your clothes. So, it has to go directly your clothes. So, it has to go directly your clothes. So, it has to go directly onto the skin, which is one of the onto the skin, which is one of the onto the skin, which is one of the reasons I'm naked in front of this full reasons I'm naked in front of this full reasons I'm naked in front of this full length, full body panel. length, full body panel. length, full body panel. But I'm a I'm a big fan of red light But I'm a I'm a big fan of red light But I'm a I'm a big fan of red light therapy for, you know, as long as I've therapy for, you know, as long as I've therapy for, you know, as long as I've been doing it. been doing it. been doing it. And as I've mentioned, if you don't want And as I've mentioned, if you don't want And as I've mentioned, if you don't want to invest in a red light panel, to invest in a red light panel, to invest in a red light panel, you can just spend more time in the sun. you can just spend more time in the sun. you can just spend more time in the sun. And that also will help regulate your And that also will help regulate your And that also will help regulate your circadian rhythm. It'll help you wake up circadian rhythm. It'll help you wake up circadian rhythm. It'll help you wake up and also help you sleep better. And then and also help you sleep better. And then and also help you sleep better. And then some of the other devices that we keep some of the other devices that we keep some of the other devices that we keep in our house, uh, these are from Hyper in our house, uh, these are from Hyper in our house, uh, these are from Hyper Ice. We have the Normatch compression Ice. We have the Normatch compression Ice. We have the Normatch compression boots and then the Hyper Ice massage boots and then the Hyper Ice massage boots and then the Hyper Ice massage gun. So, I use the compression boots gun. So, I use the compression boots gun. So, I use the compression boots when I'm laying in bed at night. I do a
1:11when I'm laying in bed at night. I do a when I'm laying in bed at night. I do a 30 minute session. 30 minute session. 30 minute session. It's like I just want to paint a picture It's like I just want to paint a picture It's like I just want to paint a picture for what my night looks like. for what my night looks like. for what my night looks like. Uh typically it's like get the kids down Uh typically it's like get the kids down Uh typically it's like get the kids down to sleep, get everything prepped for the to sleep, get everything prepped for the to sleep, get everything prepped for the next day, do my sauna and cold plunge next day, do my sauna and cold plunge next day, do my sauna and cold plunge session, get a shower, stand in front of session, get a shower, stand in front of session, get a shower, stand in front of the red light panel, get into bed. I the red light panel, get into bed. I the red light panel, get into bed. I have my blue light blocking glasses on. have my blue light blocking glasses on. have my blue light blocking glasses on. I'm reading my Bible. I have the I'm reading my Bible. I have the I'm reading my Bible. I have the compression boots on compression boots on compression boots on and I'm preparing to just wind down and I'm preparing to just wind down and I'm preparing to just wind down after taking my peak sleep. And then after taking my peak sleep. And then after taking my peak sleep. And then once the compression boot session is once the compression boot session is once the compression boot session is done, put my book down, put my sleep done, put my book down, put my sleep done, put my book down, put my sleep mask on, mask on, mask on, my my eight sleep is rocking and my my eight sleep is rocking and my my eight sleep is rocking and rolling, and I'm falling asleep. rolling, and I'm falling asleep. rolling, and I'm falling asleep. Compression boots enhance muscle Compression boots enhance muscle Compression boots enhance muscle recovery by using rhythmic air pressure recovery by using rhythmic air pressure recovery by using rhythmic air pressure control to improve circulation, flush control to improve circulation, flush control to improve circulation, flush metabolic waste like lactic acid from metabolic waste like lactic acid from metabolic waste like lactic acid from muscles, and reduce swelling and
1:12muscles, and reduce swelling and muscles, and reduce swelling and inflammation. inflammation. inflammation. The blood and lymphatic fluid flow from The blood and lymphatic fluid flow from The blood and lymphatic fluid flow from the compression boots delivers more the compression boots delivers more the compression boots delivers more oxygen and nutrients to damaged tissue, oxygen and nutrients to damaged tissue, oxygen and nutrients to damaged tissue, speeding up the repair process and speeding up the repair process and speeding up the repair process and alleviating soreness. Like I said, I alleviating soreness. Like I said, I alleviating soreness. Like I said, I like to do it at night as I'm laying in like to do it at night as I'm laying in like to do it at night as I'm laying in bed while I'm reading before calling it bed while I'm reading before calling it bed while I'm reading before calling it a night. And then the Hyper Ice massage a night. And then the Hyper Ice massage a night. And then the Hyper Ice massage gun, it works similar to compression gun, it works similar to compression gun, it works similar to compression boots, but the percussive pulses allow boots, but the percussive pulses allow boots, but the percussive pulses allow for a more targeted for a more targeted for a more targeted uh application to specific muscles. So, uh application to specific muscles. So, uh application to specific muscles. So, I use a massage gun specifically in the I use a massage gun specifically in the I use a massage gun specifically in the morning before I go run. morning before I go run. morning before I go run. So, I when I go into the garage, put my So, I when I go into the garage, put my So, I when I go into the garage, put my running shoes on, I do some stretches, running shoes on, I do some stretches, running shoes on, I do some stretches, uh, and then I I hit my quads, my uh, and then I I hit my quads, my uh, and then I I hit my quads, my hamstrings, and my calves with the, hamstrings, and my calves with the, hamstrings, and my calves with the, uh, massage gun. And I can tell a big
1:13uh, massage gun. And I can tell a big uh, massage gun. And I can tell a big difference from when I use a massage gun difference from when I use a massage gun difference from when I use a massage gun versus when I don't, just from the, you versus when I don't, just from the, you versus when I don't, just from the, you know, that the first quarter mile, I know, that the first quarter mile, I know, that the first quarter mile, I feel fresher. My legs feel uh feel fresher. My legs feel uh feel fresher. My legs feel uh better, better, better, not as just not as just not as just cinder blocky, tight, heavy. cinder blocky, tight, heavy. cinder blocky, tight, heavy. That's when I use the massage gun. And That's when I use the massage gun. And That's when I use the massage gun. And it's primarily on my lower body, quads, it's primarily on my lower body, quads, it's primarily on my lower body, quads, hamstrings, and calves every morning hamstrings, and calves every morning hamstrings, and calves every morning before my run. And the last thing I want to talk about And the last thing I want to talk about which is is certainly not the least which is is certainly not the least which is is certainly not the least important important important but might be harder for some people to but might be harder for some people to but might be harder for some people to build in an access. Now I am very build in an access. Now I am very build in an access. Now I am very grateful here at BPN grateful here at BPN grateful here at BPN every Tuesday we have Dr. Jordan Tit every Tuesday we have Dr. Jordan Tit every Tuesday we have Dr. Jordan Tit from Helix Sports Medicine from Helix Sports Medicine
1:14from Helix Sports Medicine who's at BPN all day Tuesday working on who's at BPN all day Tuesday working on who's at BPN all day Tuesday working on our team and he provides soft tissue our team and he provides soft tissue our team and he provides soft tissue work, cupping, scraping, chiropractic, work, cupping, scraping, chiropractic, work, cupping, scraping, chiropractic, dry needling. dry needling. dry needling. This brings our team back to life. And This brings our team back to life. And This brings our team back to life. And especially for me especially for me especially for me when I'm in a big prep, it brings me when I'm in a big prep, it brings me when I'm in a big prep, it brings me back to life. I have a 1-hour session back to life. I have a 1-hour session back to life. I have a 1-hour session with him once a week. He's a PT. with him once a week. He's a PT. with him once a week. He's a PT. And And you know, things that are either you know, things that are either you know, things that are either bothering me, we'll do some preventative bothering me, we'll do some preventative bothering me, we'll do some preventative maintenance, but then we'll be more maintenance, but then we'll be more maintenance, but then we'll be more proactive working on on things that are proactive working on on things that are proactive working on on things that are bothering me. Like a few weeks ago, I bothering me. Like a few weeks ago, I bothering me. Like a few weeks ago, I had a a calf strain that was bothering had a a calf strain that was bothering had a a calf strain that was bothering me, and he did a lot of work on my calf. me, and he did a lot of work on my calf. me, and he did a lot of work on my calf. You did some scraping, you did some You did some scraping, you did some You did some scraping, you did some cupping, some soft tissue work, and cupping, some soft tissue work, and cupping, some soft tissue work, and after a few sessions, it felt after a few sessions, it felt after a few sessions, it felt significantly better. This might be one of the bigger This might be one of the bigger investments in times of
1:15investments in times of investments in times of financial resources and time, but I financial resources and time, but I financial resources and time, but I believe has the believe has the believe has the maybe greatest return. maybe greatest return. maybe greatest return. You know, working with a PT, You know, working with a PT, You know, working with a PT, I do it once a week. Uh, and it makes I do it once a week. Uh, and it makes I do it once a week. Uh, and it makes the biggest difference in my the biggest difference in my the biggest difference in my performance, in my recovery, especially performance, in my recovery, especially performance, in my recovery, especially staying on top of injuries that I'm staying on top of injuries that I'm staying on top of injuries that I'm experiencing or or working through. But I would put that maybe at the top of But I would put that maybe at the top of my list, even though I listed it last. my list, even though I listed it last. my list, even though I listed it last. Physical therapy work. Physical therapy work. Physical therapy work. Uh, Uh, Uh, man, some sometimes I'm like, I don't man, some sometimes I'm like, I don't man, some sometimes I'm like, I don't know what I'd do without Dr. Jordan know what I'd do without Dr. Jordan know what I'd do without Dr. Jordan Tiddle cuz he keeps me alive and well, Tiddle cuz he keeps me alive and well, Tiddle cuz he keeps me alive and well, especially when training volume is 20 to especially when training volume is 20 to especially when training volume is 20 to 20 plus hours per week. 20 plus hours per week. 20 plus hours per week. But I love some PT work. Uh I love it
1:16But I love some PT work. Uh I love it But I love some PT work. Uh I love it and highly recommend it. and highly recommend it. and highly recommend it. So, those are my recovery practices and So, those are my recovery practices and So, those are my recovery practices and protocols that I'm incorporating protocols that I'm incorporating protocols that I'm incorporating regularly, not necessarily every day. A regularly, not necessarily every day. A regularly, not necessarily every day. A lot of these things, most of these lot of these things, most of these lot of these things, most of these things are every day built into my things are every day built into my things are every day built into my routine to stay on top of recovery routine to stay on top of recovery routine to stay on top of recovery and and and promote prevention, but also, you know, promote prevention, but also, you know, promote prevention, but also, you know, being proactive on being proactive on being proactive on things that hurt, things that don't feel things that hurt, things that don't feel things that hurt, things that don't feel right. Um, you know, really balancing right. Um, you know, really balancing right. Um, you know, really balancing out that sympathetic and parasympathetic out that sympathetic and parasympathetic out that sympathetic and parasympathetic nervous system. So, I hope this was nervous system. So, I hope this was nervous system. So, I hope this was beneficial. beneficial. beneficial. really hope you guys enjoyed this really hope you guys enjoyed this really hope you guys enjoyed this episode. Uh, but as I'm getting older, I episode. Uh, but as I'm getting older, I episode. Uh, but as I'm getting older, I take recovery more serious. take recovery more serious. take recovery more serious. Not necessarily because I want to, but Not necessarily because I want to, but Not necessarily because I want to, but because I have to. And this is what I because I have to. And this is what I because I have to. And this is what I do. So, thank you guys. I appreciate do. So, thank you guys. I appreciate do. So, thank you guys. I appreciate you. I love you. And we'll see you in
1:17you. I love you. And we'll see you in you. I love you. And we'll see you in the next episode.