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Have you ever pushed yourself to the limit in training only to find yourself broken down, injured, or regressing? The missing piece might be recovery. Recovery is an essential component of your fitness journey equal to your workouts themselves.
Recovery isn't about fancy gadgets or complicated protocols. At its core, it hinges on what we call The Three Pillars: Sleep, Hydration, and Nutrition. Sleep stands as the most crucial recovery mechanism. It is the time when your body repairs and restores itself from training. Whether you're struggling with insomnia or just prioritizing TV time over rest, we explore practical solutions to help you get to sleep faster. We discuss different sleep hygiene routines that have actually worked for us.
Hydration goes far beyond just drinking water, though a gallon daily is a good target. We dive into why electrolytes matter and how proper hydration affects everything from muscle function to cognitive performance. For nutrition, we break down protein requirements and we discuss why most beginners are likely consuming far less than optimal for recovery.
Beyond these foundations, we share our personal approaches to recovery modalities like stretching, foam rolling, massage therapy, and more exotic options like cupping and dry needling. The contrast between our habits is about right: Liz maintains a disciplined mobility practice, while Nate admits that he struggles to maintain consistent recovery protocols.
As we age and push our physical limits, recovery becomes increasingly important, not just for performance but for longevity in the activities we love.
Take this episode as your invitation to reassess your recovery strategy. Your future self will thank you for the investment you make today.

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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis