We treat recovery like flossing: we say we do it, but mostly we don’t. This week, Pete and Srdjan break down the myth of rest-as-recovery and walk us through what your body actually needs to come back stronger.

Srdjan lays out his full stack of recovery techniques—from the basics like sleep, hydration, and nutrition, to the heavy hitters like cold plunges, sauna sessions, cupping, deep tissue massage, compression therapy, and even red light therapy. The catch? None of them work if you’re inconsistent.

You’ll also hear:

• Why sleep is more important than your workout
• How to start cold therapy without crying (too much)
• The science behind pairing heat and cold for max benefit
• What those weird cupping bruises actually mean
• How athletes use compression to flush out waste products
• The post-workout nutrition stack that fuels real growth
• Why “active recovery” is more than just a buzzword

And if you’ve ever been tempted to “recover” by collapsing on the couch with a bag of fries, this episode might gently (or not-so-gently) nudge you in a better direction.