The Recovery Hour

Recovery is not what you do when you are tired. It is a scheduled input with a dose and a timing window.

Heat late, cold early. Sauna in the evening supports sleep onset by driving a post-exposure drop in core temperature; cold in the morning sharpens alertness without blunting the day's training adaptation.

Protect the last ninety minutes before sleep more fiercely than any set in the gym. It is the highest-leverage hour you own.

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