# Our Top 3 Recovery Protocols

Page: https://stenobird.com/podcast/timber-steel-podcast-6124517/our-top-3-recovery-protocols
Text version: https://stenobird.com/podcast/timber-steel-podcast-6124517/our-top-3-recovery-protocols.md
Podcast: [Timber & Steel Podcast](https://stenobird.com/podcast/timber-steel-podcast-6124517)
Published: 2025-11-26T13:00:00+00:00
Episode link: https://timberandsteelgym.com/podcast/our-top-3-recovery-protocols
Audio file: https://static1.squarespace.com/static/621a89875abd681ae82e98b3/t/6920b81dd4fc123d2a34d7f6/1763752041489/TS-Podcast-EP-67.mp3
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JSON: https://stenobird.com/v1/public/podcasts/timber-steel-podcast-6124517/episodes/our-top-3-recovery-protocols
Duration seconds: 1647

## Resource

**In This Episode:** - The "Top 3 Recovery Protocols" f - Jenny's picks: Active recovery, massage therapy, and hydration - Clayton's picks: 8 hours of sleep, proper nutrition, and hydration - Why active recovery beats total rest days - The college protocol vs. prison protocol approach to recovery - How sleep cycles impact mental and physical restoration - The honest self-assessment: rating how well they actually do their own top three - Why even the fundamentals are hard to execute consistently **Key Takeaways:** - Recovery doesn't require expensive tools—just consistent execution of the basics - Active recovery (walking, slow yoga, swimming) can reduce soreness better than complete rest - Sleep is the foundation: 8 hours minimum for full mental and physical recovery - Proper nutrition and hydration are non-negotiables, not nice-to-haves - Knowing what to do and actually doing it are two different things - Small consistent habits beat perfect execution every time

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## Transcript

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