Episode 85: Inbetweenie - Boosting Recovery: What Really Works

Movement Logic: Strong Opinions, Loosely Held

In this solo episode of the Movement Logic Podcast, Laurel Beversdorf dives into the topic of exercise recovery. She differentiates between the physiological 'Big R' recovery and the 'little r' recovery, or aggressively marketed “recovery optimization” practices that the wellness industry loves to sell. Laurel discusses how sleep, nutrition, and strategic exercise stress management are critical to effective “big R’ recovery and clarifies why many marketed recovery methods may not be as effective as claimed. She emphasizes the importance of balancing exercise with adequate recovery to prevent injuries and achieve the positive adaptations and health outcomes we’re looking for when we exercise.

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00:00 Introduction to exercise recovery

01:23 Understanding recovery: the basics

02:37 The rise of commercialized recovery “optimization practices” and why these are different from the recovery your body will do on its own if you let it.

03:56 The essentials of recovery - time, resources, and strategy

07:55 Misconceptions surrounding “recovery optimization” practices

09:55 The importance of exercise

12:27 Balancing exercise and recovery

18:54 Practical tips for effective recovery

28:26 Final thoughts and encouragement

Links:

Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christie Aschwanden

Dr Steph Mundt - managing bone stress injuries and relative energy deficiency in our athletes on the Movement Optimism podcast

Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training

Research on cool downs:

Pernigoni et al (2023) PMID: 37039750

Afonso et al (2021) PMID: 34025459

Mechelen et al (1993) PMID: 8238713

CDC - General Physical Activity Guidelines

Laurel's Instagram post about recovery