This week we're talking about optimizing and personalizing our recovery days! We discuss which metrics to track and symptoms to watch out for to determine what your body can and can't handle each day. Since there is a bioindividual component to how hard we can push our bodies and how quickly we recover, we have to listen to our intuition and learn more about our recovery metrics! Stay tuned for some interesting studies, how men and women recover differently, HRV changes through the menstrual cycle, and our personal exercise/recovery schedules.
SHOW NOTES:
1:04 Welcome to the show
3:18 Tracking devices
4:00 Your most powerful tool
4:34 Recovery differences between men & women
6:45 Confounding factors for HRV
7:35 Changes in HRV through the menstrual cycle
8:51 OURA Ring data for females
11:35 Research & studies on women
12:38 What if you don’t have an OURA Ring?
13:40 Inconclusive research on HRV across genders
15:01 Recap of the metrics we’re looking at
17:32 OURA Ring COV** Research
19:38 Our own experiences with data quantification
19:59 High Recovery days
22:35 STUDY: Male runners using infrared sauna
24:37 RESEARCH: Saunas + CGMs
26:34 Renee’s sauna plan on low recovery days
27:47 Lauren’s high recovery day activities
30:13 Exceptions to your data guidance
31:29 How to navigate low recovery days
34:12 *INSIDE TRACKER AD*
35:22 Lauren’s low recovery activities
37:30 Fasting hacks for recovery
38:15 AmpCoil for restoration
38:25 What NOT to do
38:55 Renee’s low recovery day activities
40:12 Lief HRV Biofeedback
41:49 CGM glucose levels & stress
43:11 A day of Disney walking
44:20 Lucy nicotine gum
45:54 What happens when you don’t listen
48:12 Alternating strength vs cardio days
49:13 Lauren’s Checklist items
52:25 Renee’s Checklist items
54:02 Renee’s workout for today
55:49 Why you need to get early sleep
56:48 Lauren’s workout for today
58:08 A great way to recover sore muscles
1:00:14 Thanks for tuning in!
RESOURCES:
Whoop Band – free band + 1st month free with link
STUDY: Post-Exercise Sauna Session
Article: Infrared Sauna & Diabetes
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