The Nick Bare Podcast 140: All Things Recovery and Protocols I Use
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Sep 22, 2025 Explore the essential recovery protocols that fuel peak performance, from sleep and nutrition to innovative therapies. Learn how to balance stress and monitor your recovery metrics effectively. Discover the perks of sauna and cold plunge routines, along with the science behind red light therapy. Nick shares personal anecdotes about training challenges and injury prevention techniques, while detailing how he optimizes recovery for Ironman training. Whether you're an athlete or just looking to enhance your well-being, these practical tips are invaluable!
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Use Multiple Sleep Metrics To Find Trends
- Compare sleep data from Oura, Garmin, and Eight Sleep and look for trends rather than single-night scores.
- Use REM, deep sleep, awake time, and HRV trends to adjust training and lifestyle choices.
Cool Your Bed For Better Sleep
- Cool your sleeping environment or use an Eight Sleep pad to auto-regulate bed temperature and improve sleep.
- Aim for minimal clothing and a colder bed to enhance sleep quality.
Fuel For Recovery: Calories And Carbs Matter
- Keep calories at maintenance or surplus and prioritize protein, fats, and carbs for recovery and glycogen replenishment.
- During heavy training, increase carbs substantially to refill muscle and liver glycogen.
