Post workout recovery protocol

How to train 2x more without getting sore ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­

THE POST-WORKOUT STACK ATHLETES USE TO TRAIN 2X AS OFTEN THE POST-WORKOUT STACK ATHLETES USE TO TRAIN 2X AS OFTEN Hey legend, welcome to Protocols, where we share weekly protocols for longevity, cognition and cellular health. Our goal is to give you weekly upgrades that can help you live 1% better and 1% longer, all in 4 minutes or less.  This week: The science of recovery. Let's get into it… Most athletes can push themselves in the gym. They can add weight, add volume, train to failure... But they're limited by how fast they can recover between sessions. As a result, they're not able to train as often as they'd like to (imagine hitting chest 3x a week), or their workouts lack explosiveness because they're run down from previous sessions. Both leave gains on the table. Let's change that. HOW TO COMPRESS YOUR RECOVERY WINDOW A 2023 NIH study tracked male basketball players after intense training. One group did passive recovery, the other did a single 20-minute infrared sauna session at 110°F.   Here were the results:  Why this happens After intense training, your muscles are flooded with metabolic waste (lactate, damaged proteins, inflammation). Your body can clear this waste naturally, but it takes 48-72 hours. Heat therapy accelerates the recovery process dramatically. When you enter an infrared sauna immediately post-workout: • Blood flow increases by 60-70%, delivering oxygen and nutrients while clearing waste • Muscle tissue relaxes, reducing tension, stiffness, and pain • Heat Shock Proteins activate your body's internal repair crew that fixes damaged cells • Inflammation is modulated. You're not blocking inflammation (you need it for adaptation), you're optimizing it. In short, heat stimulates all of your body's core recovery mechanisms.   THE GREENFIELD POST-WORKOUT STACK Elite performance coach Ben Greenfield has developed an approach to amplify the recovery benefits of heat therapy.  Rather than doing recovery activities separately, he stacks them all into one efficient 30-45 minute session. Here's what Ben does inside the sauna: WHY INFRARED IS BETTER FOR RECOVERY  When it comes to post-workout recovery, we recommend infrared heat over traditional heat.   The reason is that infrared heat penetrates 1.5 inches into your body, directly heating muscle tissue (not just your skin). This deep tissue penetration targets soreness, tightness, and inflammation at the source.   Additionally, the lower ambient temperature (110-145°F) also lets you stay in comfortably for 30-45 minutes, which is key when you're stacking foam rolling and stretching (Like Ben).   The protocol:   • Temperature: 110-145°F • Duration: 30-45 minutes • Timing: Within 15-30 minutes of finishing your workout (critical) • Frequency: 3-5 sessions per week (match it to your hardest training days) THE ADVANCED RECOVERY PROTOCOL If you want to take this protocol to the next level, you can add red light therapy. While the infrared heat increases circulation and activates Heat Shock Proteins, red light: Boosts ATP production (more energy for repair) Reduces inflammation in muscles and joints Supports collagen synthesis (critical for tendons and ligaments) Accelerates tissue repair Elite athletes don't choose heat OR light, they stack both. __ Fun fact: Our Red Light Sauna is the worlds first sauna that combines red light, heat therapy (and grounding) into a single unit. Built with 100% non-toxic Canadian Hemlock and ultra-low EMF technology. And there it is: The science of recovery. That's how you can optimize your post workout protocol, and get the maximum gain for the pain you're putting in. The difference between fast and slow muscle growth isn't genetics... It's recovery. Hope this helps, Warren Lentz Owner of Heavenly Heat P.S. We are currently building what we believe to be the worlds most innovative saunas​, designed with 0 toxins and extra tech to help you get the most out of your recovery. Check them out here. Questions? Contact Us Here No longer want to receive these emails? Unsubscribe. Heavenly Heat Saunas 900 Commonwealth Place PMB 2067 Virginia Beach, VA 23464