Recovery starts with smart exercise programming

Jordan argues that programming and assessing allostatic load determine how much stress someone can handle and adapt to.

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Dr. Jordan Shallow returns to the Stronger with Don Saladino for part two of their conversation. In his first appearance, Dr. Shallow unpacked the science of pain; this time, they get into recovery.

Together, Don and Jordan break down why some people feel worse on rest days, the difference between active recovery and complete rest, and how lifestyle factors like stress, nutrition, hydration, and sleep all shape performance. They share practical strategies to avoid burnout, program smarter training, and understand when recovery is truly needed versus when it’s an excuse.

The conversation also covers myths around recovery “hacks,” why exercise programming itself is the foundation of recovery, and how even small decisions, like hydration, food quality, and sleep, open or close big doors for progress.

To close, Don and Jordan take a live Q&A from listener Emy, tackling how to approach recovery after surgery (like an ACL repair) and how to safely return to high-impact activity.

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