62 | The Science vs. The Hype of Recovery

Recovery is one of the most talked-about parts of fitness, yet also one of the most misunderstood. We hear about ice baths, boots, red lights, cryotherapy and gadgets everywhere but very little about how recovery actually works for real people.

In this episode, we break down what recovery really means, how to set realistic expectations and why the “boring” basics often matter more than the expensive tools. We explore popular recovery methods like compression boots, cryotherapy, red light therapy, infrared saunas and massage guns and explain who they may help, who they won’t and why context matters so much.

This episode is for anyone who trains, feels tired, sore, or stuck, and wants to recover better without falling for hype. Whether you’re a recreational lifter, endurance athlete, or just trying to feel better in your body, this conversation will help you rethink recovery in a way that actually fits your life.

🎗️ Timestamps:
00:20 Introduction
02:37 Why Recovery Expectations Matter
05:44 Setting Realistic Recovery Expectations
13:20 How We Actually Recover (The Basics)
13:20 Compression Boots & Cryotherapy
22:24 Red Light Therapy Explained
24:39 Why Pro Athletes Recover Differently
26:25 Infrared Sauna: Helpful or Hype?
30:52 Massage Guns: Is It Helpful At All?
35:00 When Recovery Becomes a Priority & How Michael Approaches Recovery
40:28 Practical Takeaways About Recovery

📒 Resources Mentioned:
🔗 Cold water immersion impact on muscle/strength gains:
- https://pubmed.ncbi.nlm.nih.gov/33146851/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11235606/

🔗 Cold water immersion impact on brown fat:
- https://pubmed.ncbi.nlm.nih.gov/35837014/

🔗 Cold water immersion on mood:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11778651/ 

🔗 A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training
🔗 The Effects of Massage Guns on Performance and Recovery
🔗  Effects of lower-limb intermittent pneumatic compression on sports recovery
🔗  Whole-body cryotherapy or preventing and treating muscle soreness after exercise in adults

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🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: katelymannutrition.com
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!