GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Episode 116
Main Takeaways
Recovery has to outpace stress input for adaptation to occur.
Physiology always seeks to return to homeostasis and anticipate future stress.
Adaptation is a hormetic stressor, where exercise stimulates adaptation.
Immediate post-exercise biomarkers might look bad, but they are crucial for adaptation.
When monitoring biomarkers, assess the magnitude of change to know where you are.
You should not optimize the current moment only, as it might delay adaptation.
Low-level movement is best for sore muscles.
Four levels of training and recovery are discussed, from acute overload to overtraining.
Recovery strategies include listening to slow-paced music, using downregulation breathing, wearing compression gear, ice/cold bath, and heat.
The text emphasizes that avoiding non-functional overreaching and overtraining is the best way to achieve long-form recovery. Wearables and trackers can show your vulnerabilities, but you should look at three unique markers to identify your position along the training route.
