In this episode, we dive into the less obvious signs of under-recovery, and why your nervous system, not just your habits, might be the missing piece. But first, we chat about what 5 key aspects to focus on if you're knee-deep in a fall marathon prep. Then, we break down what recovery actually means, how cortisol and hormone shifts affect your sleep and progress, and why fueling and stress perception play a bigger role than you think.

Whether you’re an endurance athlete, a lifter, or just someone trying to train with intention, this episode will help you rethink how you approach rest, training adaptation, and energy. Because more effort isn’t always the answer, smarter recovery is.

We’ll also give you a clear checklist to spot recovery gaps and practical strategies you can start using today.

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@melissa_kendter

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• Mountjoy, M. et al. (2018). IOC consensus statement: Relative Energy Deficiency in Sport (RED-S). Br J Sports Med, 52(11), 687–697.

• Harvard Health Publishing (2020). How stress affects the brain and body.

• American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.).

• Stanford Medicine HRV Research Lab: HRV as a marker of training recovery.