How can we recover more effectively? In Part 2 of my interview with Bob Troia, we talk more about recovery strategies and what they entail, and the usefulness of heart rate variability as a measurement of nervous system recovery.

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

Topics Discussed in this Episode:

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  Nervous system recovery

  
  
  
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  Using light therapy, percussion therapy, and NormaTec compression boots for recovery

  
  
  
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  The benefits of infrared sauna and cold exposure

  
  
  
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  Breathwork and heart rate variability

  
  
  

Key Takeaways:

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  Cold temperature, in general, has great anti-inflammatory properties for the body, so doing cold exposure knocks down inflammation. But also, it’s training your body to stay calm under stressful conditions.

  
  
  
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  Breathing intentionally is very powerful for positively changing your physiology. There’s breathwork you can do to reset your sympathetic/parasympathetic response.

  
  
  

Action Steps:

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  Submit your body to cold exposure.

  
  
  
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  Try to maintain day to day slow, steady breathing through your nose.

  
  
  

Bob said:

“When we say nervous system recovery… a lot of it is about how do we get the body back.”

“There’s been a lot of research around this concept of heat shock proteins… or the idea that you train and then exposing the body to the heat… So I think if you’re trying to increase muscle growth and all that… it’s said to have benefit for that.”

Thanks for listening!

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Links to things mentioned in the show:

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  NormaTec

  
  
  
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  Theragun

  
  
  
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  Hypervolt

  
  
  
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  Cryohelmet

  
  
  

Past episode mentioned that you shouldn’t miss:

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  What Data To Track And Measure To Optimise Your Health With Tech Entrepreneur And Biohacker Bob Troia

  
  
  
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  Strategies And Tips To Recover From Travel, Jet Lag And The Busyness Of Daily Life – Part 1

  
  
  

Sponsor links:

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  Oura Ring - use the code BODYSHOT for 10% off

  
  
  
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  Corsense for HRV readings - use code BODYSHOT for 5% off

  
  
  

More from Bob Troia:

Bob’s Website

Bob’s Twitter (@QuatifiedBob)

Bob’s Instagram (@quantifiedbob)

Bob’s LinkedIn

More from Leanne Spencer:

Bodyshot Performance

Bodyshot Performance Limited Facebook page

Remove the Guesswork BOOK by Leanne Spencer
Rise and Shine BOOK by Leanne Spencer

Leanne’s Email