08/04/2026
Another post on the topic of optimization - same but different - this time with a focus on recovery to improve performance. If you’ve read my previous rants, this won’t surprise you, but I’ve got more receipts this time
First, I’m clearly not a Dr nor is this medical advice. I'm passing along info from those educated on the topic
Christie Aschwanden (author: Good to Go) https://a.co/d/02OlSF4C
Nick Littlehales (author: Sleep) https://a.co/d/0flivyFp
Dr Marc Bubbs (author: Peak) https://a.co/d/0bHZB3AF
Josh Brett (Video) https://www.youtube.com/watch?v=3BCfDHYRWYc
It should go without saying, but there are variables to consider. Most importantly, genetics & doping. Also worth considering, elite performers have smaller margins & you have to actually work hard enough, consistently to get the small, if any, benefit. Most of you are spending high dollar to Major in the Minors
So what am I referring to? Wearables and Scans (data optimization). Special training equipment (training optimization). Special Recovery tools (recovery optimization) like Sauna, Red Light, Ice baths or cryotherapy, sensory deprivation & even compression boots. Gyms, clinics & wellness businesses selling “elite level” optimization to people that can't drive by a drive thru
When measuring soreness/fatigue (not perf), these recovery methods simply don’t offer the juice to justify your squeeze. When comparing recovery methods to doing literally nothing, you’ll see studies showing stretching offers no additional benefit. Same for electro-stimulation. The fancy compression boots you “feel” working offer the same benefit as going for a walk. Which is something you should be doing, but walking is free. What had the best benefit in this study? Massage, and it wasn’t close
So much of this is just broscience. Tom Brady’s sleepwear. Cupping… Don’t get me wrong, a huge part of recovery is mental. I’ve spent a lot of time foam rolling because I “feel better” when done. But this industry is making a killing off of us. They upsell to gyms who then upsell to you. Elite performers paid to market & hype methods with a small ROI, if any. Remember, most of us aren’t elite
What about stacking methods? What if each method gives 5% improvement & I use 4? We get that 5%, according to their findings. So the time & money spent chasing 4 methods could be replaced by a walk, a good meal & a nap
Truly, our goal should be treating a specific problem at a specific time for a specific reason
We chase placebo’s & end up with nocebo’s. I’m tired because my watch said I am. But maybe you slept fine & your performance suffered because of training DOMS? or you missed a meal or you’ve got some outside mental stress? Stress is a killer because your body has ONE stress account & stress deposits are nonstop & often mismanaged. More measurements = more data points = paralysis by overanalysis. Worrying about recovery makes recovery harder & your wearable isn’t tracking your mental exhaustion
We need less gadgets & speciality tools while more adherence to Periodization, Deloads & intelligent Planning. We are so quick to sacrifice the boring strategy that is working to pay for something exciting that over promises & under delivers
Goal specific training, real food, real relaxation/sleep & a calm mind = very affordable. Add in a quality scale, mirror & annual blood panel & you have every data point you need. I'll die on this hill
Again, there could be a place for 1 or more of these methods & it may just give you an edge AFTER you’ve locked down the stuff that really matters
I am a subject of one. But this has certainly been true for me. I use KBs (nothing fancy there, in fact the internet will tell you they are BS) intentionally & intelligently for my goals. I eat well at home & do my best to get rest. I’m terrible at stress management, but I’m focused on the major’s, not minors. I’m continually asked about my training & eating habits. It really is this simple. Not easy, but simple. Pretty affordable too
I’ll never be the guy that will sell to you but I will tell you the truth. There are no quick fixes & the only cheat code is more burpees done well 😉
