{"podcast":{"title":"Timber & Steel Podcast","slug":"timber-steel-podcast-6124517","podcast_index_feed_id":6124517,"rss_url":"https://timberandsteelgym.com/podcast?format=rss","website_url":"https://timberandsteelgym.com/podcast/","image_url":"https://images.squarespace-cdn.com/content/v1/621a89875abd681ae82e98b3/1721852322111-TTHFP7M57DDC97WU15OE/TS-Podcast-Graphic.jpg?format=1500w","author":"Timber and Steel, LLC","episode_count":77,"summary":"The best Fitness, Nutrition, Mindset, and Lifestyle podcast for regular people. No crazy gimmicks or hacks just sound advice that will help you live the life you want.","last_synced_at":"2026-07-09T00:20:02.468229+00:00","page_url":"https://stenobird.com/podcast/timber-steel-podcast-6124517"},"episode":{"title":"Our Top 3 Recovery Protocols","slug":"our-top-3-recovery-protocols","published_at":"2025-11-26T13:00:00+00:00","page_url":"https://stenobird.com/podcast/timber-steel-podcast-6124517/our-top-3-recovery-protocols","show_page_url":"https://stenobird.com/podcast/timber-steel-podcast-6124517","url":"https://timberandsteelgym.com/podcast/our-top-3-recovery-protocols","audio_url":"https://static1.squarespace.com/static/621a89875abd681ae82e98b3/t/6920b81dd4fc123d2a34d7f6/1763752041489/TS-Podcast-EP-67.mp3","summary":"**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","meta_description":"**In This Episode:** - The \"Top 3 Recovery Protocols\" f - Jenny's picks: Active recovery, massage therapy, and hydration - Clayton's picks: 8 hours of sle…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1647,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/timber-steel-podcast-6124517/episodes/our-top-3-recovery-protocols/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/timber-steel-podcast-6124517/our-top-3-recovery-protocols.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}