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572: How to Become Unstoppable in 2024 Series: Part 5: Putting It All Together: Making Your Health & Fitness Journey A Success in 2024

571: How to Become Unstoppable In 2024 Series: Part 4: Mastering Your Sleep, Stress & Recovery: The Recovery Blueprint For Optimal Productivity & Performance
December 11, 2023
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572: How to Become Unstoppable in 2024 Series: Part 5: Putting It All Together: Making Your Health & Fitness Journey A Success in 2024

As we wind down on this year and ramp up for the next one, a lot of us are going to want the next 12 months to be “better” than the last.  But what does “better” mean to you?     

If it means carving out more time in your day to focus on your health and fitness and finally making you a priority in your life, you are in the right place. 

We created the “How To Become Unstoppable In 2024 Series”, to help you master the health and fitness game in 2024.  

In the Intro episode, Ted talked about the profound impact of health and fitness in his life after the tragic loss of his mother and brother.  He also shared how focusing on his health helped him regain his zest for life and reshape his vision for the future and how it can transform your life too.  

>>> Click here to listen to the Intro 

In Part 1, he dived into mindset—exploring how it totally shapes the way we deal with our health, wealth and legacy.  He broke down what mindset really means, why it’s key in our health journey, and the 5 mindset shifts you need to create a body transformation that lasts and to develop a longevity mindset.  

>>> Click here to listen to Part 1 

In Part 2, he shared the perfect exercise blueprint for a fitter, stronger & younger body even when you have a busy calendar, an active social life, a business or career to grow and a family to take care of. He also revealed his strategies to get in shape around injuries. Plus, how to maintain muscle mass, increase strength, and stay mobile as we age. 

>>> Click here to listen to Part 2 

In part 3 he explained the critical role of nutrition for health and longevity.  He also revealed the most important macronutrient for maintaining muscle mass, satiety, and overall health, the kind of foods you should focus on prioritizing, and the truth about supplements. 

>>> Click here to listen to Part 3 

In part 4 Ted discussed the critical role of sleep, demonstrating how it influences appetite, hormonal balance, and even the risk of injury. He revealed how to improve your sleep quality with simple steps and the best active recovery methods for high achievers (backed by science), so you can decrease your stress levels and increase your energy and performance at work.   

>>> Click here to listen to Part 4 

In part 5 of the “How To Become Unstoppable In 2024 Series” Ted will talk about how to turn the strategies shared in the previous episodes into a personalized and actionable health plan.  

He’ll teach you how to structure routines for nutrition and exercise, the main key health metrics you should be monitoring over time to measure progress, and simple and effective strategies for optimizing nutrition and supplements based on your individual needs. Listen now!  


You’ll learn:

  • How to set clear health goals
  • The importance of comprehensive health assessments
  • Structuring routines for nutrition and exercise
  • Monitoring key health metrics over time
  • Personalized strategies for improving sleep, stress management, and recovery
  • The role of wearables in tracking health and performance
  • Tips for optimizing nutrition and supplements based on individual needs
  • And much more…


Related Episodes:  

567: New Series: How to Become Unstoppable in 2024: Part 0: How Health & Fitness Saved Ted’s Life   

568: New Series: How to Become Unstoppable in 2024: Part 1: Mastering Your Mindset: The Key to Lasting Fat Loss Success   

569: New Series: How to Become Unstoppable In 2024: Part 2: Mastering Your Training: The Exercise Blueprint For A Fitter, Stronger & Younger Body  

570: New Series: How to Become Unstoppable In 2024: Part 3: Nourishing The Body And Mind: The Science Of Nutrition  

571: How to Become Unstoppable In 2024 Series: Part 4: Mastering Your Sleep, Stress & Recovery: The Recovery Blueprint For Optimal Productivity & Performance 


Links Mentioned:

Join The Unstoppable After 40 Newsletter

Learn More About The Unstoppable After 40 Coaching Program

Schedule a 15-Minute Strategy Call with Me!

Watch My Body Breakthrough Masterclass  


Ready to make 2024 your best year ever? 

We just opened spots for our Unstoppable After 40 Coaching Program starting on January 4th.

Together, we’ll craft a personalized plan to reclaim your health and transform your body in a way that fits your busy lifestyle.

If you want to learn more about our program, click here!

We have limited spots, so don’t wait until January to book your call. Click here!

Podcast Transcription: How to Become Unstoppable in 2024 Series: Part 5: Putting It All Together: Making Your Health & Fitness Journey A Success in 2024

Ted Ryce: Welcome back to the “New Year, New You” series on the Legendary Life Podcast. I'm your host, Ted Ryce. And today, we're going into episode four, which is all about mastering sleep, stress, and recovery for optimal health and longevity.

Now, if you haven't listened to episodes zero, one, two, and three, you're going to want to tune in because they form the foundation for what we're discussing today.

For example, episode zero covers my personal story on how I got into health and fitness coaching and why I'm so passionate about it. It's a very personal story, so if you're interested, give that episode a listen. If you're curious why I do what I do, it's all there. And if you're not, that's okay too.

And in episode one, I talk about why mindset forms the foundation for success with your health and longevity. If you want to stay in the game and be healthy for the rest of your life, it starts with your mentality, your mindset, how you're looking at this whole process, this whole practice.

And then episode in two, I dive into exercise, what I'm doing personally, how I'm coaching my clients, what I'm having my clients do.

And in episode three, I talk about nutrition and I share with you how I'm currently thinking about nutrition. And this is something I've never shared before in any other episode. And it took me a long time to kind of distill, okay, what am I really what do I really believe here? And what am I teaching my clients to get such great results?

Now, in today's episode, we're going to be talking about the critical roles of sleep, stress management and recovery in health and longevity. Now, these all play a role together, and I want to tell you, I did not pay a lot of attention in my twenties to sleep, even though when I did my first health coaching certification back in, I don't know, 2000, 2001, something like that, there was a big segment on sleep and there was another segment on stress.

And I thought, you know, I just want to know about diet and I want to know about exercise, but now I view sleep and stress management as just as important as exercise and nutrition. It's just as important. And if you want to live your best life, if you want to be healthy for the entirety of your life, sleep, stress management and understanding recovery is crucial for you.

So, let's dive in. Let's talk about sleep. And like I talked about in the first episode or not first episode, but in the episode on nutrition, I made the argument that the biggest issue that we're facing in terms of health issues, it's excess body fat. Too many people are overweight or obese. And as a result, we're metabolically unhealthy. Rates of prediabetes and diabetes are very high. How high? Well, about 70 percent of Americans will have either prediabetes or full-blown diabetes.

And we're talking type two diabetes, not the one that you're born with, where you don't make insulin. We're not talking about that. We're talking about people who end up, through their lifestyle, with either prediabetic blood sugar levels. That was me, by the way, or full-blown type two diabetes.

And so many people think, yes, it's diet and exercise. And that is true. And it's also sleep. For example, there was a study done in 2022, in the Journal of the American Medical Association, where they found that people who slept longer through personalized sleep consultations reduced their daily calorie intake by 270 calories compared with the control group that just continued with their usual sleeping habits.

What was interesting about this is the group that got the personalized sleep consultation. They were asked, don't do any new diet, don't do anything different with your exercise, just focus on the sleep and change nothing else. As a result, they ate about 270 calories less compared to the control group.

So just by changing their sleep, they were able to eat less. And why that's important is because, as I talked about in the nutrition episode, the biggest thing that you can do for maintaining not just a healthy body weight or healthy body fat percentage, but also healthy blood sugar levels, healthy cholesterol levels, is cutting your calories. That's known as energy balance. It's the most important thing that you can do.

And the reason why sleep is such a big player here is because it seems to affect your hormones, right? And when we're talking about hormones, we're not talking about the usual ones that are implicated in fat gain. Like guys will say, 'Well, I have low T. That's why I can't lose body fat.' No.

Or women will say, 'I have estrogen dominance. It's what makes it so difficult or I'm going through menopause or I'm very stressed.' Both men and women will use this one. I'm very stressed and my cortisol levels are high. And so that's why I can't lose body fat. None of that's true. You're eating too many calories, but one of the reasons that you're eating so much is if you happen to be sleep-deprived is because sleep influences your hunger hormones, your hunger-regulating hormones.

For example, I've talked a lot about ghrelin, which is a hormone that your stomach releases to signal hunger to your brain. So, if you've ever been physiologically hungry and so hungry that your stomach rumbles, that's ghrelin doing its work.

And then there's leptin. Your fat cells create leptin, and leptin does many things, but it's also known as the satiety hormone. Why? Because it sends a signal to your hypothalamus in your brain saying, 'Hey, you're full.' And these hormones, they help regulate your appetite.

One meta-analysis—so that's when it's one study that looks at a group of studies and crunches the data to make conclusions about what all the studies say—and it found that, on average, sleep-deprived people ate 385 more calories than those who got a decent night's rest.

So, what are we talking about? A decent night's rest? Well, we're talking about sleeping seven to nine hours, not having multiple interruptions. So, we're talking about getting enough sleep and of the hours that you sleep, good quality sleep.

Another thing is that lack of sleep doesn't just make you more hungry. For example, it's like, 'Whoa, I'm more hungry. I didn't sleep well last night. I better add some more chicken to that chicken salad with the vinaigrette dressing.' No, you're not wanting the kale shake or the superfood salad. You want to eat the things that taste better because it seems to affect the reward system of your brain, it makes you a little bit more reward-seeking with your food choices.

So not going to try to dive into why we think that happens, but it does. That's all you need to know. There's different views on why that happens. Maybe it affects your judgment or it sensitizes that reward system or both, but just understand that if you find yourself sleep-deprived and you really want a pizza or a burger or a burrito, or just you need a dessert for some reason, even though you ate enough and you're really not hungry and you haven't exercised that much, but for some reason you're super hungry, you're kind of craving things. Understand that sleep plays a role.

So not only does sleep affect your appetite, but it also affects your risk of getting injured. Now, in the exercise section, I talked about how to exercise in a way that reduces injuries. But the reality is something like sleep is just as powerful.

And so many people, and this is such a mind twist, if you will, because people will often ask me, 'Hey, I have like this chronic shoulder issue or whatever the case may be.' And I'll say, 'Okay, cool. Here's some exercises for that shoulder, but also how are you sleeping?'

People don't make the connection with sleep and injuries, but we know from studies, it's one of the most important factors. For example, if you ask most people, 'Hey, how do you prevent injuries?' 'Oh, well, you got to do stretching.' Interestingly enough, there's no, there's no connection between stretching and injury prevention. It's either non-existent or the studies show that the more people stretch, the more likely they get injured.

Now there's some nuance there that I'm not going to get into because the studies I'm talking about were on athletes and they did a lot of static stretching before they did their practices.

And I do think there is a place for static stretching, but just understand if you're thinking, 'Well, I'm going to stretch out before I train,' that is not nearly as important as how many hours do you sleep and we're just learning about sleep and injury that I looked at three studies recently, two of them were on adolescence, which adolescents need more sleep.

So, and then they're in high school, these particular, you know, study participants were in high school and so, you know, they're waking up early. You remember high school. It totally sucked. You need more sleep than an adult, but you're waking up.

At least I was waking up at like 6 o'clock, 6 a.m. to catch the bus by 6:30. It was ridiculous, terrible, and so I could be. I forget what time school started. Was it 7 or 7:30? I totally forget, but it just. High school sucked in that way, in terms of sleep, it was fun to see my friends, but it was terrible.

So, I did also see, which is more relevant, some, a study on special forces operatives and sleep. And so, what we can infer from all this data is basically there's an inverse relationship. The more sleep you get, the lower your risk of injury.

Another thing that happens is that we know that lack of sleep can negatively affect... Can't speak English. Maybe I actually did sleep really well last night, but I trained really hard this morning. I'm not going to get too much into that, or maybe on this stress section or recovery section, I will. But we know that sleep deprivation affects muscle mass.

So, you lose muscle more easily if you're sleeping poorly. So, or if you're not sleeping enough. Again, the exact, it's like, 'Well, how many pounds of muscle will I lose if I sleep five hours a night versus seven hours a night?' We don't know that, but we do know just in general, if you're struggling to put muscle on or if you feel like your metabolism has lowered, maybe it has, but it's because you lost muscle, not because of some other, you know, magical physiological factor that can happen.

You can lose muscle because you're not sleeping enough or you have poor sleep and there's been a couple of studies on this. So just understand, sleep is crucial to managing your appetite to avoiding injuries, recovering from injuries. And also maintaining and building muscle.

I want to offer probably the best advice that I can give you on sleep. I've been studying sleep for years and the number one thing that changed sleep for me is getting a wearable and tracking my sleep and looking at it and seeing what works for improving sleep.

What doesn't work for improving sleep and what I found. So, I've been using an Oura ring since 2019. Let me say that first. I've been using an Oura ring since 2019 and we're almost in 2024 now. So, after years of data, I've been able to really figure things out and not only from the, the, the data of just the Oura ring, but I've traveled all over the world and I've been in Europe, like Lisbon in Spain, where they use blackout shutters, because sometimes the sunlight will, the sun goes down at 9 PM and I've been right now I'm in Playa del Carmen, Mexico, and it's, Not only does the sun this actually the sun isn't so bad, but this particular place doesn't have blackout blinds, not well, it does, but they don't, it doesn't block out all the ambient light.

And I'm right next to this track that has these huge lights that stay on all night. And, um, I can tell you different places with different amounts of light or different amounts of noise. I see how it affects my sleep and it was all from looking at data. Now, I want to say this. I don't have any relationship with the Oura ring.

In other words, I don't benefit financially, I should say, from recommending the Oura ring. It's just, I've been using it since 2019. The beginning of 2019. And I love it. Uh, it's helped me out so much. I have clients who use the whoop band. I've never used one. I probably should get one, but I'm running around a lot.

So, it's kind of hard to order things sometimes. So, they swear by it as well. They really enjoyed it. And more importantly, they weren't going to wear a ring. So that's worth checking into. I don't think I would only use the Apple Watch. I would, I would get something that is really dedicated to sleep tracking, to stress monitoring, to, um, you know, making sure that you're recovering from your workouts and getting a good night's sleep.

And the best on the market from what I've seen and tried, well, I haven't tried that much. Okay. I had an Apple Watch for a little while. Like I couldn't stand it. I had to charge it every day. It was terrible. The Oura ring has been the best, but I do have clients who use the Whoop. That's my number one sleep hack.

Okay, we can get into the supplements and all that type of stuff. But if you have any issues, track your sleep, that's the best advice I think anyone can give you.

Number two, managing stress for longevity. And when I say stress, I want to, I want to say this, I recently made a post on Twitter talking about stress and someone said, 'Stress is 100 percent in your mind.' And the real problem with stress is thinking that you need to solve the root cause of stress.

So, I want to be really clear here because I feel like what he was saying was a really loose definition of stress. And so, when I'm talking about stress. I'm talking about really the data of your body, not your subjective thoughts about whether you're stressed or not.

And he, the guy who said that he's not wrong. For example, if you're a person, if you're worried, if you, let's say you watch a lot of viral outrage stuff on the internet, on social media, and you can't, now you're constantly worried and you're thinking of worst-case scenarios for the future of the world or whatever the case may be, but you don't really know because nobody really knows. We're all just trying to figure this out then.

And probably the future is going to be better than what we think, because people are constantly innovating and probably 10 or 20 years. We'll have technology that solves a lot of the problems that we're creating. That's my personal belief.

Anyway, maybe you believe different, but regardless of what you believe, if you're watching, let's say, um, you know, very triggering information, or even, you know, if you, if you might be this person, or you might know as someone who's obsessed with serial killer documentaries.

And now they're worried that they're going to get killed because, or because watching all these documentaries or could be something could be something else. But what I'm trying to say is use data to determine your stress levels. For example, I do ask myself like, okay, am I feeling, how stressed am I feeling right now?

Because stress can be from different ways. What do I mean by that? You can have higher stress levels just because you didn't sleep well for one night. Just like it.

And I, and I want to go back to the point I made about sleep and appetite. We're unconscious of this stuff. We're not aware. And that's why I'm a big believer in data and wearables to get data is because it makes the unconscious conscious. In other words, when you're tracking your nutrition, you're no longer saying, 'Well, I don't eat much.' You're saying I ate 1,873 calories yesterday.

So that's, that's a big difference. And the same thing is true here. So, while you can ask yourself, okay, well, how stressed am I feeling right now? On a scale one to 10, understand that your resting heart rate is a measure of stress. Your heart rate variability is a measure of stress and also your sleep quality is a measure of stress.

And so those are the things that I pay attention to first, because if I see my heart rate elevate and it's elevated by a lot, for example, when I flew from where do I fly from? I can't even remember been to so many places. I think I flew from Brazil to Lisbon, if I remember correctly, no, wait a minute, I'm wrong about that. I flew from, I flew to, I flew from Brazil, to Miami, to Costa Rica, back to Miami and then to Lisbon.

So, there was a lot of travel involved. That's when I went to Rhythmia in August to drink ayahuasca and all that stuff. All that, what I shared there. And I ended up in Lisbon and I saw that my resting heart rate was much higher. It wasn't because I was telling myself, 'Oh my God, I did a lot of travel. I must be so stressed.' No, I was excited to be in Lisbon.

I was feeling great, but I saw that my resting heart rate was elevated. I saw that my heart rate variability was low. And yeah, I just, I, the only experience that I had by the way, was that I, I felt, you know, just a bit out of whack, but that's because of the circadian disruption.

I didn't feel particularly stressed, like, 'Oh my God, I need, I, I need to meditate or I need to speak to a psychologist because I'm so stressed.' No, but I saw the data in my Oura ring stats and I said, you know what? I've got to bring my resting heart rate down. So, what did I do? I took supplements and drank a chamomile tea.

I got massages, made sure I went to bed on time, took melatonin to help with that and glycine, by the way, another great sleep supplement. Just a bonus there for you. And I was, and also, I focused on cardiovascular exercise compared to weightlifting. Whenever I see my resting heart rate go up, I know I need to focus on cardiovascular fitness.

I know I need to make time for some zone two cardio. Zone two folks, if you don't know what I'm talking about, go listen to episode two on exercise, where I talk about zone two cardio. So, when I say stress, that's what I'm talking about and why stress is important and why managing stress is important is because the first one I'll throw out is stress and sport injuries.

Again, we think, well, what's the magic exercise here? Because when we talk about getting injured, everybody wants to know, well, what's the exercise or what's the stretch that I need to do.

But in reality, what we need to look at is how am I sleeping? How much stress am I under? In fact, there's research showing the connection between psychosocial factors, in other words, the amount of stress you're under, and sports injury risks.

Now, again, this is from a population of, I believe it was people in college students. And around test time, and they were also playing sports, so not exactly directly applicable. Let's say, at least I don't believe so.

So, I'd love to get someone on the show to dive into it what we can extrapolate from those studies, but just understand in general, there's this relationship between stress and injuries.

So, if you're stressed out because your business is not running so smoothly, perhaps you've got some issues on your team or one bad apple that's spoiling the bunch, or, um, you know, you're in a relationship with someone and you haven't quite figured out how to operate in a smooth way with your partner, or for example, I get clients sometimes they're going through divorce, both men and women, by the way.

And those are people I'm not like, 'Hey, let's push you harder.' In the gym so that you can deal with your stress. No, I have them do other things, which I'll talk about in the recovery section, which we'll jump into next.

And let's talk about this stress obesity connection because people say, 'Well, I'm stressed and therefore I got fat.' So, what stress seems to do is this. Now I've thrown around a statistic before that, something somewhere in the neighborhood of 70 percent of people or more eat because they're stressed.

So, it's really hard to, you know, I love studies by the way, but sometimes it's like, well, there's, there's definitely exceptions to the rule.

All you need to ask yourself is, there is a connection here, and we'll talk about that in a second, but all you need to ask yourself is, do you end up eating more when you're stressed? Do you use food to manage your stress levels?

It's very common, probably the most common thing, at least in the States and in America and other places. English speaking, Western English speaking countries.

So, it increases your appetite, causes you to stress or cravings. And again, you're not going for the what's fashionable now, you know, because I always say kale shake and superfood salad.

But you're not going for the super green salad or the avocado toast. You're going for the things that, again, light up your reward system because food does seem to make us feel better.

The issue, though, is that you do that enough and you don't solve the underlying source of stress. You end up with feeling more stressed because you're overweight or obese and your, your metabolic health is starting to worsen.

So, the other way that stress affects obesity is while stress can't just make you fat, it can preferentially store fat around your midsection. In fact, the strongest connection we have with hormones and fat distribution is cortisol and belly fat. But again, let's say you're really stressed because this, you may even know people like this.

People who are really stressed and they don't eat, they stop eating. It's rare, but a lot of, but, but there's enough people to where you'll, you may even know some of them. I've talked to some, I've never had a client who is like that, but I know a recent client's wife was like that and we ended up talking, but we didn't work together.

And she eats less when she's stressed. So, you won't get fat just because the stress is there, but stress can make, it seems most people overeat just like lack of sleep and stress affects sleep. And when you do overeat more of that, more of those calories can get stored around your abdominal area. So those are the issues with stress.

And the other thing I'd say about stress that I think is important here is that stress knocks out your prefrontal cortex. And I should say this. I'm saying stress and I should have qualified this earlier, but I'll do it now. We're talking about really intense stress. For example, you know, you just got into a car accident and your heart rate is still pounding.

Your adrenaline is still high. Actually, that was probably a, probably would make you not want to eat, but it knocks out your prefrontal cortex. So, the part of your brain that's even listening to the series right now and planning what you're going to do and be for 2024, that part goes offline and you're starting to operate more from a, 'Oh my gosh, how do I survive?'

So, whether stress is really intense, like a car accident or ongoing, let's say that you're running a business. And you, and there's someone in your business who you need to fire, but you don't want to fire them and, but they are causing stress every single day, every single day, every single day, or the way you're running your business, the way it's, you know, delivering the clients or delivering the product that you sell.

It feels like you're doing too much work, right? It can knock out your ability to recall long-term memories and also your working memory, which is okay. What am I talking about right now? What do I need to remember right now?

So, it's not about long-term memory that you're trying to recall, uh, that good moment when your first, when your first child was born, but you're trying to recall, like, okay, what did I just talk about earlier with my team member that I need to focus on right now. So really important for cognitive function as well.

So, let's switch away from talking about sleep and stress and into recovery. Recovery is crucial, but I'm going to keep this short. Basically, what I want you to do is I want you to invest in a wearable.

Just do it. Can be the Oura ring, can be the whoop. If you have an Apple watch and you don't want to wear a watch and a ring or a wristband, that's what the whoop is by the way. Cool.

But start paying attention to your numbers. And start getting them to start optimizing them. For example, shooting for a resting heart rate of 60 or under is a really good thing.

I'm not going to talk about heart rate variability because it's a more complicated subject. And also, I don't remember all the details about it as well. But resting heart rate, that's an easy one to manage. And of course, if you're wearing a wearable that does track heart rate variability, you can pay attention to when it goes down and when it goes up.

And so that's the first thing. When we're talking about the art of recovery, you can ask yourself, hey, how recovered do I feel for sure, but also pay attention to your metrics.

So again, resting heart rate, heart rate variability, and sleep quality, hours of sleep, and also something like sleep efficiency, where how much of that time you were in bed, were you actually sleeping?

For example, I'm looking up my Oura stats right now. I was in bed for eight hours and 40 minutes and my sleep efficiency was 88%. So, I slept, I actually slept 7 hours and 41 minutes for the 8 hours and 41 minutes that I was in bed and my resting heart rate, at least the lowest point in my resting heart rate was 43 last night and the average was 48.

So, I was ready to go today. And I pushed myself hard in training because I did feel pretty good and now I feel kind of destroyed, but that's it. I'm not going to save that. I'll save that for, uh, you know, I'll talk about that in a second.

So, after you have some data, some additional data that is good to be aware of is also tracking progress in the gym, tracking your workouts. Now this can be pen and paper. You can try to do it in your head and some people can do it, but I really highly recommend that you track. I use our app and I think I'm going to look right now for you, but workout tracking app, let's see.

So, it's Strong. It's called Strong. So, you can download that. I've never used it because I use my own app, but you can track your workouts and see, are you, if you go back, if you go backwards in your progress, it's a good sign that you're not recovering well or that you're under too much stress.

Another thing you can do is track your nutrition. That's what we have. Uh, we have our clients in our coaching program, track their nutrition and track their workout progress. And if I see that they're eating a lot and they're not progressing, because if you're eating a lot of food and you're not crushing PRs in the gym.

That's a problem. Okay. So, I really love this data approach. Of course, I'm throwing a lot at you. But if you want a personalized approach, then we need to have a conversation and you know where to go for that. However, you can take this and do some experiments.

Now, when it comes to the best ways to recover, I want you to, I want you to not make the mistake that I used to make, which I used to think recovery was just about sitting on the couch on the days I wasn't training hard.

That's not recovery. It can be, but if you're a high performer, if you're running a business. Or if you're an athlete or if you're both, you need to have active recovery. You need to have a different approach if you want the best results. Of course, you don't have to do it. You can do whatever you want, but if you want the best results, you're going to find them when you approach recovery in an active way.

For example, I went to jujitsu training today. It was about 90 minutes long. I did one more training than I wished I would have. And it was with a heavier guy, although I'm a brown belt, he was a blue belt. I thought, ah, it's a, it's going to be okay. No, the guy was significantly heavier than me and I weigh, I'm weighing about 185 pounds right now.

This guy must've been 200 to in between 200, 210, it just. And I was so tired. I basically just laid there, and tried not to let him tap me out because I'm a brown belt. I'm not supposed to get tapped out by blue belts, even when I'm super tired. Anyway, the point is I'm feeling a little trash right now.

So, I'm going to do a couple of things I've already done. I took a cold shower. So, lowering your temperature after a workout, that's super. That's crucial. Also eating a nutrient dense meal after workout is also part of recovery. We know that people recover better when they do that. And I'm going to either meditate today or get a massage or both.

Other recovery things that you can do are like float tanks, acupuncture; you can basically do whatever you want: stretching sessions, which is again probably the benefits of doing something like stretching or that you're with someone, they're doing something to your body in a way that's therapeutic, and you feel cared for and you're focusing on breathing.

Because we talked about how, you know, stretching, it's got kind of a murky relationship with injuries and recovery in general, by the way, but do whatever makes you feel best; could also be saunas, cold plunges.

Again, whatever you do, make sure you just pay attention to the metrics. Did it help you perform better after doing it in your workouts? You can track your workouts and see, okay, I did this and am I progressing? Is it helping me perform better or at least helping me feel good during my next workout or meditation?

I love meditation for lowering heart rate and blood pressure. In fact, if you do meditation, you can see and you take your blood pressure before and after, you will see a significant drop, at least I do. Alright, again, maybe your blood pressure is low to begin with, maybe you don't see a change again.

That's why you need to personalize this. But for me, I can do a meditation after a workout. Like, I'm sure my resting heart rate is higher than usual right now. And my blood pressure is probably a little bit elevated. I can do a meditation. I can see a difference or a massage and also see a difference. Other methods I'll throw in here too.

You can do yoga, you can do zone two cardio. For me, I'm already feeling pretty beat up, so I feel like any type of exercise will stress me out more. And again, that's something you learn, something you have to know, some of you, maybe you recover very well and then throwing in yoga will help you or doing some zone two cardio will help you recover.

You've got to, again, gather data and then test different things. Pay attention to subjectively how you feel, but also can you improve the numbers? Can you make your resting heart rate go down? Can you make your blood pressure go down? Can you influence your HRV? Do your numbers in the gym go up? Do you have more control over how hungry you are?

Those are all ways that I think about recovery. So, to summarize, sleep is crucial. We know that people who, I'll throw this in here, we know, based on the best data that we have, that people who sleep over nine hours or less than six hours, they tend to live shorter lives and people who don't sleep enough tend to eat more and they tend to have more injuries. And they tend to lose muscle. The best thing that you can do to dial in your sleep is to have some type of wearable to track it.

When we're talking about stress, again, looking at data, resting heart rate is going to be the easiest one to track over time. And I really, and blood pressure, those are the two that are the easiest ones to look to. In fact, blood, often blood pressure medication, is what's called a beta blocker, which blocks the action of adrenaline.

Sometimes it's like, uh, what do you call it? A diuretic making you pee out the water. But oftentimes a doctor will prescribe beta blockers to lower your blood pressure and resting heart rate, right?

So those are things that we can use and as indicators of our stress levels. And of course, just asking yourself, how stressed am I on a scale 1 to 10, I think is another good thing. And something we ask our clients. And then for recovery, I talked about a lot of recovery modalities, but again, you're going to have to test different things out.

See how you react to them. Both subjectively. Does it make you feel better? In other words, I know if I go get a massage like I'm going to do today, I'm going to come out of there. I'm going to feel amazing. I know almost every time, of course, there's some dependence on the therapy and the type of massage. Not all massages are the same.

Not all therapists are equally as good. But I know in general, because I have my massage therapist that I find, I know that I'm going to come out of there feeling better. I'm going to be less irritable. My emotions are going to be better. And I also feel like it helps me recover from some of the stress I put my body under through lifting weights and jujitsu training.

But in the end, does it help you subjectively? Does it help you in your metrics? So that is it. I want you to integrate these strategies into your routines. Don't sleep on sleep, stress management, and recovery. So, if you want to share some personal experience related to anything that we talked about today, I'd love for you to either email me on our newsletter.

You can go to, sign up for the newsletter. And once you get one of our emails, you just reply to that. Or find me on Twitter at ted_ryce.

So that is it for today, just want to commend you for your commitment to listening to this episode and for your commitment to improving your health.

In the next episode, we're going to be talking about, we're going to be talking about, let's say the future of health and longevity and what I'm predicting will change based on what I've been learning about now. And so, we're not going to be talking as much about exercise and all the things that we're talking about today.

We're going to be talking about, you know, what's the future of longevity? What is that looking like? So, I'm going to make some predictions and also offer some actionable insight into what you can do.

That's it for me. Hope you enjoyed this. Stay tuned for the next episode and I'll speak to you then.

Ted Ryce is a high-performance coach, celebrity trainer, and a longevity evangelist. A leading fitness professional for over 24 years in the Miami Beach area, who has worked with celebrities like Sir Richard Branson, Rick Martin, Robert Downey, Jr., and hundreads of CEOs of multimillion-dollar companies. In addition to his fitness career, Ryce is the host of the top-rated podcast called Legendary Life, which helps men and women reclaim their health, and create the body and life they deserve.

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