2018 was our first full year of the show, so I just want to take a moment to express my gratitude to all of you listening- whether you’ve been with me from the start, or this is your first show.

I love hearing your feedback, seeing your takeaways from the show on social media, and conversing with you about the shows in our new Beyond Macros Community. Please keep engaging. I know I’m usually the one doing the talking, and that’s why I invite you to make these episodes a two-way conversation!

I also want to let you know that I have made some commitments surrounding this show. First, I am committed to making this the most entertaining fitness podcast out there. I will continue to bring you shows that focus on one topic and seek to educate by entertaining and telling a story.
I also made the commitment to my friend David Robinson, who you will hear an episode from in a few weeks, that I will continue to I will publish at least one show every week until I hit 1000 shows.

On the path to 1000 shows, I plan to start recording a number of series that focus on a topic. Next up will be a series about the art and utility of the streak. The stories in this series inspired my goal to keep a 1000 podcast weekly publishing streak. They include stories from my former client Marcus Smith who completed 30 marathons in 30 days after being hit by a truck, and with the man who has the 13th longest running streak in History- at least a mile daily since May of 1977.

And today will be the first episode in our 2018 recap series. Most of our shows get edited from up to 2 hours of interviews into a 20-minute episode that brings you exactly what you need to know to learn the lessons and take action. And that leaves us with a bunch of golden tape that doesn’t fit the episode but deserves to see the light of day.

And today’s episode is a collection of the top recovery tips that I talked about with guests this year. With one exception.

This show is brought to you by us, Beyond Macros, a nutrition coaching company that helps you make a sustainable transformation through realistic habit changes rather than restrictive dieting.

Make sure you are subscribed to the show on iTunes or wherever you get your podcasts, if you enjoy the show, please leave a rating on iTunes, and if you want to get leaner, stronger, and perform better by learning how to count macros go to beyondmacros.com/worksheet

In This Episode:

[03:16] Dr. Parsley on the benefits of sleep.
[07:40] Marcus Filly on recovery.
[14:25] Luke Leaman on Least Mode.
[05:10] Tom Rini about the biggest confusion people have about recovery, and what he’d rather have them doing.
[17:27] Amy on a pleasure-inducing recovery modality.
[19:03] Coach Raye Scott’s realizations about the importance of a nighttime routine for improving sleep quality.

Read Full Transcript:

Read Full Transcript

Welcome back to the Beyond Macros podcast. We are THE sustainable transformation nutrition coaches, and our show will help you make your transformation that lasts with episodes about nutrition and the all important are of inner work.

2018 was our first full year of the show, so I just want to take a moment to express my gratitude to all of you listening- whether you’ve been with me from the start, or this is your first show. I love hearing your feedback, seeing your takeaways from the show on social media, and conversing with you about the shows in our new Beyond Macros Community. Please keep engaging. I know I’m usually the one doing the talking, and that’s why I invite you to make these episodes a two-way conversation!

I also want to let you know that I have made some commitments surrounding this show. First, I am committed to making this the most entertaining fitness podcast out there. I will continue to bring you shows that focus on one topic and seek to educate by entertaining and telling a story.
I also made the commitment to my friend David Robinson, who you will hear an episode from in a few weeks, that I will continue to I will publish at least one show every week until I hit 1000 shows.

On the path to 1000 shows, I plan to start recording a number of series that focus on a topic. Next up will be a series about the art and utility of the streak. The stories in this series inspired my goal to keep a 1000 podcast weekly publishing streak. They include stories from my former client Marcus Smith who completed 30 marathons in 30 days after being hit by a truck, and with the man who has the 13th longest running streak in History- at least a mile daily since May of 1977.

And today will be the first episode in our 2018 recap series. Most of our shows get edited from up to 2 hours of interviews into a 20-minute episode that brings you exactly what you need to know to learn the lessons and take action. And that leaves us with a bunch of golden tape that doesn’t fit the episode but deserves to see the light of day.

And today’s episode is a collection of the top recovery tips that I talked about with guests this year. With one exception.

Even though his episode was recorded well over a year ago, I still find myself referring back to this quote from my episode with the sleep Doc, Kirk Parsley:

1 - [from episode 10 w/ Kirk Parsley] 4:53-5:03 “If we’re getting the right benefit out of nutrition” to “while you’re sleeping”

I cannot stress enough the importance of sleep. And neither can Dr. Parsley

2 - 47:40-48:27 “If I could sit down with you for an hour and convince you” to “you can figure out how to sleep

And the crazy thing? I know that sleep is the most important factor for physical, mental, sexual, and emotionaI health. I say it all the time, and it can still be hard to follow. Sleep is usually the first thing that gets sacrificed in the work-family-self balance. I’ll be honest I’m recording this audio at midnight.

Unfortunately, as doc Parsley pointed out that means the hard work I’ve been putting in to my running program and to keep my brain healthy aren’t being fully maximized when I let sleep suffer.

And to really drive that point home- a 2011 study published in the Sleep Research Society’s journal did a sleep extension study with 11 Stanford Men’s Basketball players. The players slept an average of almost 2 hours more per night during the study period and significantly improved every measure of basketball performance- from hitting almost 10% more free throws and 3-point shots, to improving reaction times. Even their moods improved.

Another mindblowing thing about how improtant, free, and yet underutilized sleep is as a recovery tool is this: I was once a competitive CrossFit athlete, and I’ve coached heaps of competitors, and I KNOW that 7 hours of sleep is a GOOD night of sleep for most. Unfortunately most competitors either coach or own CrossFit gyms which means early wake ups to coach early classes. OR they have to fit 3+ hour competitive training into their normal work schedule necessitating either very early morning and/or hitting a session after work which affects their ability to downregulate at night.

Imagine if you could get a 10% improvement just by finding a way to stay in bed a little longer! Add that to creatine and you don’t have to take any SARMS!

Semi-serious jokes aside, I can confidently say that sleep is the safest and most effective performance and health enhancing activity on earth. And when you strip everything back, you do have control over altering your sleep habits. If you take no other action from this episode except finding a way to improve sleep quality and quantity I’ve done my job.

And although I would like to end the episode at- find a way to get better sleep, I won’t leave you hanging. Some of the most popular episodes this year were about ways to recover.

In fact, our most popular episode was with CrossFit Games athlete, Marcus Filly. And we didn’t even talk much about Functional Bodybuilding which he has become know for. We talked about recovery.

3 - [from Marcus Filly ep 23] 31:49-32:28 “it’s sleep, it’s food” to “they can handle a little bit more training”

I love how simple it sounds- eat real food, sleep, get in the sun, take rest days...he doesn’t even bother talking about the little specifics people might consider “hacks” because he knows it’s important to focus on the rocks, first.

And Marcus put this philosophy to practice leading up to his last CrossFit Games appearance-

4 - [from Marcus Filly ep 23] 2 - 33:24-35:58 “when I made my last big push” to “which was the CrossFit Games 2016”

I realize that this situation isn’t realistic for most people to emulate- Marcus did not have the work schedule most people have during this. But he does have that schedule now- the man is married to another one of our guests, Dr. Megan Kaden, they have a young child, he runs multiple growing businesses and still trains like he’s going to the Games. And here is how his recovery has changed to reflect-

5 - [from Marcus Filly ep 23] 3 - 36:37-38:43 “what’s different now” to “outside of training"

Absolutely fantastic advice all around, it’s no wonder this was our most popular episode ever. To continue driving the point home, let’s throw it back to our episode with Luke Leaman who coined the term “least mode”-

6 - [Episode 32 w/ Luke Leaman] 10 - 17:31-18:55 “a lot of people don’t take that least mode” to “better energy flow”

Are you getting tired about hearing the importance of recovery? Or are you getting inspired to start putting a plan in place to recover better so you can feel and perform better?

Well let’s let the gold nuggets from this years shows flow.

Next up is a counterintuitive perspective from Tom Rini of Black Flag Athletics about the biggest confusion people have about recovery, and what he’d rather have them doing-

7 - [From episode 24 Tom Rini] 12 - 45:16-46:14 “the worst thing they can do” to “just stay active”

Let’s move on to a pleasure inducing recovery modality brought to you by Amy Pamensky, the spiritual nutritionist.

8 - [Episode 37 Amy Spiritual Nutritionist] 8 - 37:17-38:30 “what mindful eating does” to “as humans we need pleasure”

And as I mentioned at the beginning of this episode, sleep is the most important recovery tool you have, so let’s bookend the episode with Beyond Macros Coach Raye Scott’s realizations about the importance of a nighttime routine for improving sleep quality.

9 - [Episode 39 Raye FDN] 5:17-6:03 “I’ve always been a good sleeper” to “and just the way I felt”

I think you have a great starting point for getting your recovery on point. It starts with sleep at the foundation. Nothing else matters as much as sleep. Get a good pre-bed routine, and find a way to get more sleep at night. Remember, ultimately you’re the one in control of when you go to sleep- unless you have a young baby child.

After that the other most effective options are dead simple, and free. Start taking your least mode seriously, but as Tom Rini said, don’t just sit on the couch with bad posture watching tv. Take a walk outside in the sun, eat real food, and dammit have a foodgasm or two instead of eating lunch like kobayashi so you can get back to work!

The last action I’ll give you in this episode involves nutrition. We are a nutrition coaching company after all! If you’d like to get started by properly fueling yourself while also getting leaner you can start with our free calorie and macro calculator worksheet at beyondmacros.com/worksheet. When you download the worksheet, you’ll also get some of our top recipes, suggestions for starting your nutrition journey, and an invitation to join our free invitation-only community for even more support on your journey.

And if you want top shelf nutrition coaching from coaches like Raye Scott who you just heard from, our premium online coaching program is filling up fast, so head over to beyondmacros.com/coaching to learn more and set up your initial call with me.

If you want to listen to the full episodes from the shows referenced today, they will be linked up in the show notes at beyondmacros.com/59. As I mentioned at the beginning of the show, make this a two way conversation. Reach out to us or tag us on social media with your thoughts about the show.

I’m grateful for you, I look forward to hearing from you, and I look forward to seeing you again next week.

Much love Beyond Macronians.

Resources Mentioned

The importance of sleep and how it affects your performance with Dr. Kirk Parsley

How to Recover Like A CrossFit Games Athlete (when you have a job and kids) with Marcus Filly

Cortisol, Insulin, Cardio and Fruit don’t make you fat with Luke Leaman

The Smart Way to Add Assistance Work to Your Training with Tom Rini

Can Nutrition Help you Find Happiness? With Amy Pamensky the Spiritual Nutritionist

Coach Raye’s Experience w/ FDN, H. Pylori, Food Sensitivities, and Burnout

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