🧠 Top 5 Recovery Tips They Don’t Want You to Know

Every single one is free.

Looking for ways to recover faster, sleep better, and feel fresher — without expensive equipment?
Pete shares his top five science-backed recovery habits anyone can start today. These are simple, free strategies that help your body recharge, reduce fatigue, and perform at its best.

Everyone talks about training harder.
But the truth? You don’t need more training — you need better recovery.

Pete’s rounded up his Top 5 Recovery Tips They Don’t Want You to Know — simple, science-backed ways to recharge your body and mind without spending a cent.

🌙 1. Nail Your Bedtime Routine

The most powerful recovery tool you have is sleep — and most people don’t treat it like one.
Try this tonight:

Go to bed at the same time (yes, even on weekends).
Dim lights 30 minutes before bed.
Skip screens — your body clock will thank you.

💡 Bonus tip: Morning sunlight within the first hour of waking helps reset your circadian rhythm and improve recovery overnight.

🎧 Want to go deeper? Listen to Pete’s podcast on Optimising Sleep.

🧘♀️ 2. Breathe to Reset Your Nervous System

You don’t need to meditate for an hour. Just 2–3 minutes of slow breathing can switch your body into recovery mode.

Try the 4–6 method:

Inhale through your nose for 4 seconds.
Exhale slowly for 6 seconds.
Repeat for a few minutes after training or before bed.

This helps calm your nervous system and improves physical recovery.

🚶 3. Move on Your Rest Days

Active recovery doesn’t mean sitting still.
Gentle movement increases blood flow, clears waste products, and helps muscles repair.

Try:

A 20–30 minute walk
Gentle yoga or mobility work
Easy spin on the bike

The key: move without intensity.

😴 4. Discover the 7 Types of Rest

Most people only focus on physical rest - but there are actually seven types your body and mind need to fully recover.

Along with physical rest, you also need mental, sensory, creative, emotional, social, and spiritual rest.
Each one recharges a different part of your system - from your brain to your nervous system.

🪷 Download Pete’s free “7 Types of Rest” guide below to learn which type you’re missing most and how to restore it.

👉 [Download the 7 Types of Rest Guide]

🎧 Tune into Pete’s podcast on Optimising Recovery to dive deeper into the science behind rest and recovery.

🥗 5. Fuel Your Recovery (Even on Rest Days)

Your body still needs nutrients to rebuild even when you’re not training.

Focus on:

Protein with every meal
Staying hydrated (electrolytes help)
Anti-inflammatory foods like berries, leafy greens, and oily fish

💡 Pete’s tip: A glass of water and a small protein snack before bed can help your body repair overnight.

⚡ Ready to Recover Smarter?

You don’t need expensive gear to start building better recovery habits — but when you’re ready to level up, we’ve got the tools to help.

👉 Explore Recovery Tools

💤 The Takeaway

Recovery isn’t about doing more - it’s about doing it smarter.
Start with these free tips this week, and notice how much better your body feels (and performs).