**In This Episode:**

- The "Top 3 Recovery Protocols" f

- Jenny's picks: Active recovery, massage therapy, and hydration

- Clayton's picks: 8 hours of sleep, proper nutrition, and hydration

- Why active recovery beats total rest days

- The college protocol vs. prison protocol approach to recovery

- How sleep cycles impact mental and physical restoration

- The honest self-assessment: rating how well they actually do their own top three

- Why even the fundamentals are hard to execute consistently

**Key Takeaways:**

- Recovery doesn't require expensive tools—just consistent execution of the basics

- Active recovery (walking, slow yoga, swimming) can reduce soreness better than complete rest

- Sleep is the foundation: 8 hours minimum for full mental and physical recovery

- Proper nutrition and hydration are non-negotiables, not nice-to-haves

- Knowing what to do and actually doing it are two different things

- Small consistent habits beat perfect execution every time