Hello you savages. Get $350 off the Pod 4 Ultra at eightsleep.com/modernwisdom (use code MODERNWISDOM) Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at drinkag1.com/modernwisdom Get a 20% discount on the best supplements from Momentous at livemomentous.com/modernwisdom Get $500 discount on Fountain Life at fountainlife.com/modernwisdom Here's the timestamps: 00:00 How to Understand Recovery 06:01 Stress & Fatigue’s Impact on Recovery 22:48 Can You Measure Recovery? 25:23 Why Mike Used Weed 33:49 Tools for Recovery Tracking 43:28 Two Types of Fatigue 50:25 Why Chris Hates Dubai 57:24 Biggest Inputs That Reduce Fatigue 1:01:55 Most Common Sleep Errors 1:08:51 What People Get Wrong About Rest 1:24:52 Biggest Food Mistakes People Make 1:30:26 What is Stress Management? 1:36:34 Advice for People in a High Stress Situation 1:40:27 Does Cardio Work for Recovery? 1:55:26 Heart Rate & Stretching for Recovery 2:00:21 The Science of Hot & Cold Therapy 2:06:18 Mike’s Main Recovery Takeaways 2:16:20 Where to Find Mike
Two hours and 17 minutes? I’m not surprised you guys can have a conversation that long. I am surprised you were able to keep your hands off each other for that long.
@@HeroicRecaps Why is it disingenuous? Do you know what a "doctor" is? Are you familiar with the etymology of the word? its origin and meaning? If you do have a doctorate you should know better than that. PhDs are the real doctors, not MDs.
@@user-ii7xc1ry3x a phd calling themself doctor is sad af and they do that to trick people. Its why chiropractors are all doctors now. Phds are cringe.
Mate, if only you knew how much your podcasts have helped me rebuild my life over the last few years. Seriously thank you, sorry for not subscribing earlier.
I have an anxiety disorder and I am an overachiever when it comes to fitness. I have found when I hit the sweet spot with weight training and cardio I actually feel better and make progress. However when I get too ambitious and am doing weights, sprinting intervals, and high intensity circuit training, my anxiety hits the roof and my brain starts looking for problems. I respect Dr Mike a lot and this confirms what I have already been finding out the hard way. Thank you for this.
Hey Everyone 🤠 Find the parts that interest you: 0:05 - Introduction to recovery 6:02 - Factors contributing to fatigue 9:20 - Importance of recovery in training 12:25 - Psychological factors affecting fatigue 15:07 - Emotional states impact physical recovery 18:41 - Stress impacts sleep quality 20:40 - Recovery is about subtracting, not adding 27:50 - Media's portrayal of substances 30:45 - Importance of responsible consumption 36:49 - Coaching athletes on recovery 39:01 - Measuring recovery through performance 42:01 - Understanding acute vs cumulative fatigue 45:28 - Understanding cumulative fatigue in training 48:12 - Importance of managing fatigue levels 54:40 - Dubai's nightlife and drug risks 57:17 - Importance of sleep for recovery 1:00:05 - Relaxation vs. fun activities for recovery 1:04:17 - Importance of sleep consistency 1:08:53 - Common mistakes in relaxation activities 1:13:36 - Importance of relaxing friendships 1:19:19 - Finding joy in mindless activities 1:21:05 - Relaxation through physical proximity 1:23:12 - ChatGPT as a conversational partner 1:25:01 - Food quantity impacts recovery significantly 1:31:59 - Road rage and stress management discussed 1:34:01 - Handling stress in daily life 1:36:35 - Importance of mindfulness in stress management 1:41:02 - Consequences of neglecting safety measures 1:42:48 - Cardio's role in muscle recovery explained 1:45:10 - The myth of hard work and performance 1:50:40 - The importance of balancing work and recovery 1:54:30 - Recovery is essential for productivity and creativity 2:00:01 - Stretching is not recovery 2:02:00 - Heat and cold therapy don't promote recovery 2:05:34 - Food and hydration are key for recovery 2:07:40 - Muscle tendon research and pressure explained 2:10:14 - Recovery often means doing less, not more Recap by Bumpups ✏️
Bro Dr. Mike always cracking me up with his jokes. I'm trying to lift and listen and he's killing my sets with his smooth punchlines I never saw coming 🤣
Chris, and dr Mike, thank you so much for having and broadcasting this kind of conversation. I find Mike's way of looking at and explaining the connection between mental stressors and psychical wellbeing incredibly well put, and incredibly thorough at the same time. There's so much information out there, scattered bit and pieces of the puzzle that I think we're all trying to solve as we try to be well functioning meat machines, and your framework allows for a full picture, a clear understanding. The two of you are doing the world a tremendous favor. Thanks again
I live in the triathlon world. Rest and recovery after long back to back weeks is critical to being the best version of me. I also find it the hardest to master. Rest doesn’t mean “do nothing” there’s so much more to it. Loved this conversation!
Dr. Mike talking about college football players diet made me smile. Thats exactly who I work with and it’s definitely true for a lot of them. They’re amazing athletes but I’d argue many don’t reach their full potential due to their diet and weekend party habits
Oneof the best and funniest podacsts I have watched so far. Usually I just low key listen podcasts on the background but this one was so informative and funny I sat down to watch it. Thank you, Chrus and Mike!
I absolutely don’t care that this was a 2 hour conversation! I love listening to the both of you discuss different topics. Dr. Mike is entertaining, knowledgeable and funny. I love the questions and comments from both. Chris I was cracking up about the date in Hawaii. That was hilarious!
Sleep meditation has been a game changer for my sleep and ability to weather the additional life stresses. Type A endurance background moved over to weight lifting. He’s correct that us endurance athletes hit the gas until our bodies force us into rest or illness/injury. Talk to any triathlete, marathoner or endurance cyclist. They will tell you the same if they are being honest.
Way to go Chris at 52:38!! Acknowledging the moment and redirecting back to Mike. Great to see how you work at challenging your guests more. It brings out so much more value and honesty out of the conversations. The dynamic with him in this episode is so interesting anyway. His jokes, him pushing it more and more, the interruptions in moments of (i think) insecurity or ego reaction, then this moment... all such an interesting meta unfolding.
Thanks for this conversation. I found it to be tremendously helpful. I’ve been running since I was 12 - high school, college, and attempting to run professional in the ultrarunning world. Y’all touched on so many points I’ve learned through my running relationship in a succinct and organized way! I’ve just always struggled with the “healthy” overtaking and, I’m assuming, impacting my ability to recover. It’s something my coaches and I are currently working on rewiring…doesn’t matter if you’re an F1 machine if you don’t have fuel in the tank and have decaying parts!
OMG yes to sleep schedule, consistency, early nights… my life a thousand percent better since I accepted that I wake at 5:30 so need to be asleep by 9:30. But sucks for a social life (& dating).
I am a mailman. I walk roughly 20000 steps a day at work. So i basically only have the energy to do body weight workout at the end of the day. But absolutely have to to keep the core and body strong enough to deal with carrying a load walking that many steps everyday
I thought the "Masterclass" in the title was a littly hype but after seing it, Dr Mike was destroying recovery myths over and over. Literally a masterclass and a very clear and easy to remember motto: Recovery is about doing less (with your body AND your mind). As a very conciencious person, I really appreciate this talk. Made me feel quite understood with things I kinda had to learn the hard way. Awesome podcast
One topic on recovery I wish they would have covered, and nobody ever does, is calories during rest periods. I have very high activity and have high maintenance calories because of that. I've never had a good concrete answer on how to handle calories during a break that lasts more than one day. If I have an off day and eat my usual maintenance calories for my activity level, I'd be at least at a 1,000 surplus. Maybe closer to 1,300 calories. So if I take a multiple day rest break, do I slash calories to compensate for lack of activity? And how much? Some people say no, your body needs all of the calories for recovery. Others say cut some calories but not all. This must also depend on activity levels and maintenance calorie levels based on activity. I'd love to learn more about this, because I honestly avoid breaks out of fear of gaining wealth and losing my definition.
That’s a very good point, I always wondered about this too! My intuition tells me it depends on what your goal is. If you’re trying to cut it may be beneficial to cut back on rest days. If you’re bulking it’s probably best to stay the course. But the way our metabolism works sort of screws me up with these ideas. Because I’m pretty sure eating more will increase your metabolism and force your organs to work more efficiently. Whereas if you get accustomed to eating less I believe it will slow your metabolism down from having less of a need for it. I believe that’s why cheat meals/days work for a lot of people. Despite being a reward for following your program and staying consistent, it can also boost your metabolism a bit. Also none of this takes fasting into account, which would probably have an effect. Since your trying to stay lean and probably build muscle as well it may be beneficial to try intermittent fasting on your rest days, while also maintaining your calorie intake. I personally stay the course during rest days and haven’t noticed any increase in fat. But my main goal is bulking right now so I’m probably not as lean as you are. But I’m no scientist or scholar when it comes to the biology behind it all. It’s just an interest of mine that I always try to learn about, so I’m not sure how true any of this is. 😅
@@placentaarmandealio6000 Those all all very good points and things I've also thought about as well. As far as it depending on if your in a cut or in a bulk. That definitely factors into the equation. If I were bulking, I probably wouldn't worry as much about it, and would probably be more welcome to a surplus. The problem is that lately, I haven't been cycling through defined phases. I've been living in something closer to maintenance. I do track, but calorie balance is somewhat dynamic in that I'm never at consistent deficit or surplus. I'll eat a couple days right at maintenance, the next day 200 under, and maybe the next 200-300 over. I mainly focus on weekly averages. Some of this fluctuation can also depend on activity levels, as I'm consistently very active, but some days even more than others. Extending one of my bike rides just 30 additional minutes can cause a 200-300 calorie expenditure. But ultimately, I've always been hesitant to extend my rest days pass a single day because I don't want to dig myself a hole in some way. I suppose I could just listen to my body and not focus so much on paying attention to numbers and just eat if I'm hungry. I eat mostly clean with the exception of occasional treats. It wouldn't be as much of a concern if my calories weren't extremely high because of my activity levels. My activity calories burned on some days, will even exceed my BMR calories. So if I took a week off, I wouldn't know exactly how to handle that and then transition back in without throwing myself off too bad.
@@closinginonclosure I’m very hesitant to exceed one rest day as well, but for different reasons. I find I get a bit too comfortable when I take 2 or more rest days. Kind of like losing momentum. Making my first workout back a bit more difficult then normal. Not that I’m any weaker or have less endurance, more like it takes a bit longer to warm up and get started if that makes sense. But I’ve been able to compensate for that if I feel I need the extra day by taking a hike or doing some light mobility drills to keep the blood circulating. I can definitely see the concern with such high levels of activity. Unfortunately you may just have to find out through experimentation to see what works for you. If you need to take a week off or maybe go on vacation I’d say a good strategy is to listen to your body. Well if you’re on vacation I can’t see the harm in splurging a bit and enjoying yourself for that week(whatever that means for you). After all it IS vacation, and your body will probably know it’s back to business once you get home. I wish I knew more to give you some proper advice but I’m sure you’ll figure it out if or when the time comes. Good luck! Oh one more thing I just remembered is our bodies LOVE homeostasis😂 They typically make it pretty hard for us to stray from that. That being said I highly doubt a week will make a huge difference so I wouldn’t worry too much if the time comes.
@@placentaarmandealio6000 Yeah man, I totally understand the momentum mindset. I'm exactly the same way. That's how I got to pushing myself so hard every day. I'd honestly take zero off days if I could. I don't even like one a week. But unfortunately I've just been feeling a bit beat down lately and know some rest would probably serve my body well, but I just don't take it. I'm 39 now and that's probably part of me feeling certain things a bit more. But yeah, brother. I'll figure it out. And the past couple days the weather has been cooling down and I've been feeling great. 20k steps so far today, 20 miles on the bike this morning, lifted at 2:00, and it's 5:13 pm my time and I'm feeling great. I've been wondering if the hot summer was wearing on me and that was part me feeling beat up. Anyway, I appreciate the insight and conversation. All the best to you, dude!
@@closinginonclosure I totally get that man! As incredible as our bodies are I wish they could recover faster so I could just train every day, no days off. I also noticed it’s kind of a reward thing too. Like the days that I do train hard I feel incredible afterwards. But then it catches up to you and you get that off day. It totally could be any of those things or even a variety of other factors as well. Like daily stress for example. But on the bright side those are some incredible numbers brother and im glad the cooler weather is helping!! I personally love the cooler weather. Speaking of cold have you tried ice baths? I feel they help me recover a smidge faster😅 Either way I wish you luck finding some relief whether you get that through rest or not. I enjoyed this conversation too man have a great rest of your evening!!
i completely agree with Chris on Dubai. I went there 5 times and i hate it every time but couldn't find the words to describe how i felt until i heard Chris. (I only go there because a family member lives there)
Building muscle effectively involves a combination of resistance training, proper nutrition, rest, and consistency. Here’s a detailed guide to help you get started: 1. Exercise Plan: Resistance Training Workout Frequency Beginner: 3 days per week (full-body workouts) Intermediate: 4 days per week (split routine) Advanced: 5-6 days per week (targeting specific muscle groups each day) Types of Exercises Focus on compound exercises (work multiple muscles) and isolation exercises (target specific muscles): 1. Compound Exercises: Squats (legs, glutes) Deadlifts (back, legs) Bench Press (chest, triceps, shoulders) Pull-Ups/Chin-Ups (back, biceps) Overhead Press (shoulders, triceps) Rows (back, biceps) 2. Isolation Exercises: Bicep Curls (biceps) Tricep Extensions (triceps) Leg Curls (hamstrings) Leg Extensions (quadriceps) Lateral Raises (shoulders) Calf Raises (calves) Sets, Reps, and Rest Goal: Muscle Hypertrophy (muscle growth) Reps: 6-12 per set Sets: 3-5 per exercise Rest Between Sets: 60-90 seconds Example: Bench Press: 4 sets × 8 reps (rest 60-90 seconds) Squats: 4 sets × 10 reps (rest 60-90 seconds) 2. Weekly Workout Plan Beginner Full-Body Plan (3 Days per Week) Day 1: Squats, Bench Press, Pull-Ups, Bicep Curls, Plank Day 2: Deadlifts, Overhead Press, Rows, Tricep Extensions, Leg Raises Day 3: Lunges, Push-Ups, Chin-Ups, Lateral Raises, Russian Twists Intermediate Split Routine (4 Days per Week) Day 1: Upper Body (Chest, Shoulders, Triceps) Day 2: Lower Body (Legs, Glutes) Day 3: Rest Day 4: Upper Body (Back, Biceps) Day 5: Lower Body (Core, Legs) Day 6-7: Rest/Active Recovery (light cardio, stretching) 3. Nutrition Guide To build muscle, ensure you're consuming adequate protein, carbohydrates, and healthy fats. Daily Nutrition Targets Protein: 1.6-2.2 grams per kilogram of body weight Carbohydrates: 3-6 grams per kilogram of body weight (important for energy) Fats: 0.5-1 gram per kilogram of body weight Example: If you weigh 70 kg: Protein: 112-154 grams Carbs: 210-420 grams Fats: 35-70 grams Meal Timing Pre-Workout: Carbs + Protein (e.g., banana with peanut butter, chicken and rice) Post-Workout: Protein + Carbs (e.g., protein shake, eggs with toast) 4. Rest and Recovery Sleep: Aim for 7-9 hours per night for muscle recovery and growth. Active Recovery: Include light activities like walking, yoga, or cycling on rest days. Rest Between Workout Days: Ensure at least 48 hours before training the same muscle group again. 5. Track Progress Log Workouts: Keep a journal of exercises, weights, sets, and reps. Increase the weight or reps gradually. Measure Body Changes: Use photos, body measurements, and weigh-ins to track muscle gain. 6. Sample Workout Routine Upper Body Day 1. Bench Press - 4 sets × 8 reps 2. Overhead Press - 4 sets × 8 reps 3. Pull-Ups - 3 sets × 6-10 reps 4. Bicep Curls - 3 sets × 10 reps 5. Tricep Extensions - 3 sets × 10 reps Lower Body Day 1. Squats - 4 sets × 8 reps 2. Deadlifts - 4 sets × 8 reps 3. Lunges - 3 sets × 10 reps per leg 4. Calf Raises - 3 sets × 12 reps 5. Planks - 3 sets × 60 seconds This plan can be adjusted to fit your schedule and progress. Remember, consistency is key, and combining regular training with proper nutrition and rest will lead to muscle growth over time.
Dr. Mike is team weed! LFG!!! Seriously though, I love the answers he gave as to why he does it and when he does it. I’m almost the exact same way, but I do it veryyy rarely. W Mike tho!! 🍁
So many days I wake up thinking I have nothing in the tank. I bang out a couple sets to "prove it" and go home, but suddenly I'm ready to go as good as ever.
I work in house removals doing 25,000-30,000 steps a day, moving furniture and boxes up and down stairs in awkward positions, I find it so difficult to manage recovery and I’ve found no good solutions yet
I wish i could still enjoy weed! Used to be a daily smoker from the age of about 14 to 20/21 and then basically overnight every time i smoke i had panic attacks. 28 now, havent touched it in like 5, 6 years but i miss it sometimes 😅
I've never seen one of dr Mike's videos and found them to be any less than optimally informative. But there's something about his shiny head that just makes me think 'shut up'. I don't know why. I think he's great
I swear going to the club and having fun a couple of times a year and drinking too much and being like sick for a week or just trying to catch up on sleep and eating and stuff or something is some sort of mega recovery method. Afterwards you say "never again" or "not anytime soon" but you feel like reborn, all the stress and weight on your shoulders disappeared, you no longer care about things that ruin your life. First the terrible day or two when you might not really feel hungover for who knows what reason, but struggle to eat and are super spent. But the days after are good. Total reset. Ironically, it's 9 am and haven't got sleep yet, went to gym after judo training and was just hungry all night despite eating loads, and not digesting excessively, but just not falling asleep tonight I guess. But I swear I can't train after 6 pm and get to bed in sensible times. And the most effed up thing is that whenever I stay up almost pushing it and can't get sleep before the morning, I sleep like log and like a kid, wake up really refreshed. Never happens when I get sleep in sensible times. And like since I turned 30 I have struggled to sleep more than 7-8 hours even forced, even when sleep deprived. I personally find watching this and other educational fitness content relaxing. If I watch something that's brainless that I don't even like I get annoyed and anxious. With something like this I can just relax and chill and listen people talk, even though I'm somewhat absorbing the education. It's wholly different than learning about metals and manufacturing despite being educational all the same. If I don't watch something at least relatively intellectual/educational, it just ruins my time and I start thinking there better ways to spend this time. I'd rather stare at the wall and listen to music (which is deeply engaging intellectually again, because how the guitar part is played, how the composition is constructed, what the lyrics are messaging). I've tried watching these reality dating shows and other reality shows at night with a girl and it just makes me stressed out. Honestly, when I read live stream chtas I'm convinced less people pass the turing test than AIs.
@@TheGrindIsReal2023 Thank you! I knew I'd heard him talk about doing cardio after weight training for cutting but I wasn't sure what kind of cardio he meant. I've been trying to do the steps version.
A good solid training plan is usually built around the probable recovery the athlete will manage to get and not the other way around. Especially if the person is not a full time athlete and has a day job.
1:07:15 I hate when you're right about sleep... I haven't change a thing except sleeping more and all of a sudden I'm noticing new striations, new veins, more inflammation in my pumps, just cause I went from 5.5 hours of sleep to 7.5 hours in the last two weeks. I used those two hours for me time but I guess my body really needs the sleeping time
Loved this talk! Great insights and knowledge shared. Only this I found ironic is that Chris says he doesn’t like Marijuana while literally wearing a shirt with a dinosaur smoking a bong 😂 very contradictory.
Hello you savages. Get $350 off the Pod 4 Ultra at eightsleep.com/modernwisdom (use code MODERNWISDOM)
Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at drinkag1.com/modernwisdom
Get a 20% discount on the best supplements from Momentous at livemomentous.com/modernwisdom
Get $500 discount on Fountain Life at fountainlife.com/modernwisdom
Here's the timestamps:
00:00 How to Understand Recovery
06:01 Stress & Fatigue’s Impact on Recovery
22:48 Can You Measure Recovery?
25:23 Why Mike Used Weed
33:49 Tools for Recovery Tracking
43:28 Two Types of Fatigue
50:25 Why Chris Hates Dubai
57:24 Biggest Inputs That Reduce Fatigue
1:01:55 Most Common Sleep Errors
1:08:51 What People Get Wrong About Rest
1:24:52 Biggest Food Mistakes People Make
1:30:26 What is Stress Management?
1:36:34 Advice for People in a High Stress Situation
1:40:27 Does Cardio Work for Recovery?
1:55:26 Heart Rate & Stretching for Recovery
2:00:21 The Science of Hot & Cold Therapy
2:06:18 Mike’s Main Recovery Takeaways
2:16:20 Where to Find Mike
Bless these two philosopher warrior poet homosexuals.
I couldn’t have put it better myself 😂
😂😂😂😂😂
Chris isn’t gay..
@@MrMillander sure bro
😂😂😂😂
Two hours and 17 minutes? I’m not surprised you guys can have a conversation that long. I am surprised you were able to keep your hands off each other for that long.
that's for the aftershow behind the paywall.
On camera but not off
Nothing against OP but does anyone else think homosexual jokes have run their course now.
@@TheKbthakur no I want more
That's what the OF is for
I see Dr mike, I click, I like
What happens when Dr Mike sees you?
0.1ms response
@@pedrogorilla483😂😂
@@pedrogorilla483 His Parole officer assures me that won't happen, but if it does I'm supposed to call 911
Nice rhyme dude 😂 i recognize the effort ❤
Dr. Mike is so hilarious, this is what makes it possible to listen/watch podcasts with him without unintentionally tuning out
He's cringe
@@Chadhogan111ur cringe
exactly 😂😂😂😂
When Mike said: "you won't see anything, it is not big enough" followed by Chris's "Uhhh.." and continuing his explanation, was absolutely hilarious
😂😂😂😂😂😂😂😂😂😂
Dr. Mike is funny, educated, seemingly ethical & buff; what a good example to set.
if he was more wizened he would be remarkably similar to Yoda.
Hes not a doctor. Calling anyone a doctor without a medical degree is disingenuous. I have a doctorate. I don't cash myself a dr.
@@HeroicRecaps Why is it disingenuous? Do you know what a "doctor" is? Are you familiar with the etymology of the word? its origin and meaning? If you do have a doctorate you should know better than that. PhDs are the real doctors, not MDs.
@@user-ii7xc1ry3x a phd calling themself doctor is sad af and they do that to trick people. Its why chiropractors are all doctors now. Phds are cringe.
@@HeroicRecaps50 iq being
Mate, if only you knew how much your podcasts have helped me rebuild my life over the last few years. Seriously thank you, sorry for not subscribing earlier.
I appreciate you man. Keep going 💜
I have an anxiety disorder and I am an overachiever when it comes to fitness. I have found when I hit the sweet spot with weight training and cardio I actually feel better and make progress. However when I get too ambitious and am doing weights, sprinting intervals, and high intensity circuit training, my anxiety hits the roof and my brain starts looking for problems. I respect Dr Mike a lot and this confirms what I have already been finding out the hard way. Thank you for this.
What have you found works in terms of finding a balance/sweet spot?
Hey Everyone 🤠
Find the parts that interest you:
0:05 - Introduction to recovery
6:02 - Factors contributing to fatigue
9:20 - Importance of recovery in training
12:25 - Psychological factors affecting fatigue
15:07 - Emotional states impact physical recovery
18:41 - Stress impacts sleep quality
20:40 - Recovery is about subtracting, not adding
27:50 - Media's portrayal of substances
30:45 - Importance of responsible consumption
36:49 - Coaching athletes on recovery
39:01 - Measuring recovery through performance
42:01 - Understanding acute vs cumulative fatigue
45:28 - Understanding cumulative fatigue in training
48:12 - Importance of managing fatigue levels
54:40 - Dubai's nightlife and drug risks
57:17 - Importance of sleep for recovery
1:00:05 - Relaxation vs. fun activities for recovery
1:04:17 - Importance of sleep consistency
1:08:53 - Common mistakes in relaxation activities
1:13:36 - Importance of relaxing friendships
1:19:19 - Finding joy in mindless activities
1:21:05 - Relaxation through physical proximity
1:23:12 - ChatGPT as a conversational partner
1:25:01 - Food quantity impacts recovery significantly
1:31:59 - Road rage and stress management discussed
1:34:01 - Handling stress in daily life
1:36:35 - Importance of mindfulness in stress management
1:41:02 - Consequences of neglecting safety measures
1:42:48 - Cardio's role in muscle recovery explained
1:45:10 - The myth of hard work and performance
1:50:40 - The importance of balancing work and recovery
1:54:30 - Recovery is essential for productivity and creativity
2:00:01 - Stretching is not recovery
2:02:00 - Heat and cold therapy don't promote recovery
2:05:34 - Food and hydration are key for recovery
2:07:40 - Muscle tendon research and pressure explained
2:10:14 - Recovery often means doing less, not more
Recap by Bumpups ✏️
Bum Pups?
Thank you.
Bro Dr. Mike always cracking me up with his jokes. I'm trying to lift and listen and he's killing my sets with his smooth punchlines I never saw coming 🤣
I had to turn it off for my gym session 😂
The devious grinning to yourself while listening this 😂😂
I can't listen to Dr. Mike when lifting. I'm guaranteed to crack laughing and drop my weight at some point.
If you like gay-jokes, you'll love looking into the mirror
@@ValdeDarkorbitCringe
Favorite podcast host + favorite podcast guest, Dr. Mike shows up on my feed and I pretty much drop whatever I’m doing
whaaaat, I’ve been replaying his only two episodes this past week and now we get a new one!
Same lol 😅
He has a third one with Chris it’s about AI
same
@@jaydenparks8408oh wow, will check that out! Thanks!
Ooooooooo😢 6:23 😢 6:46 😢 7:22 @@jaydenparks8408
Chris, and dr Mike, thank you so much for having and broadcasting this kind of conversation. I find Mike's way of looking at and explaining the connection between mental stressors and psychical wellbeing incredibly well put, and incredibly thorough at the same time. There's so much information out there, scattered bit and pieces of the puzzle that I think we're all trying to solve as we try to be well functioning meat machines, and your framework allows for a full picture, a clear understanding. The two of you are doing the world a tremendous favor. Thanks again
I hate how I have to watch this 4 times before it sticks and I understand everything, but I want to learn and change
I live in the triathlon world. Rest and recovery after long back to back weeks is critical to being the best version of me. I also find it the hardest to master. Rest doesn’t mean “do nothing” there’s so much more to it. Loved this conversation!
As one being diagnosed with Fatigue syndrome, and never fully recovering.. Something just clicked for me. Thank you.
i had this for 7 years mate - it's a hard road out of hell. Let me know if I can help you out with any advice on getting back to normal
I wish I've had more people in my life like Dr. Mike.
Why?
same
Everytime he says "doing weed" I can't help but laugh and think "omg what a dork", but the guy is actually awesome. Great discussion and insights!
Which is funny since he’s a bit of a stoner
Well it’s cause there are many ways to ingest it.
I absolutely love Dr.Mike! He’s helped educate me in my training & recovery. My muscle gains is 2 fold
I was already a fan Chris, but knowing you're a BMTH fan just made us best friends. 😆
"Professional work athlete" is a great way to think about it, I definitely need to work on strategizing rest into my routine
Dr. Mike talking about college football players diet made me smile. Thats exactly who I work with and it’s definitely true for a lot of them. They’re amazing athletes but I’d argue many don’t reach their full potential due to their diet and weekend party habits
As an over performer, I needed this. Thank you.
These with Dr. Mike are the best. I listen to the 3 of them over and over. Can’t wait for more.
Oneof the best and funniest podacsts I have watched so far. Usually I just low key listen podcasts on the background but this one was so informative and funny I sat down to watch it. Thank you, Chrus and Mike!
I absolutely don’t care that this was a 2 hour conversation! I love listening to the both of you discuss different topics. Dr. Mike is entertaining, knowledgeable and funny. I love the questions and comments from both. Chris I was cracking up about the date in Hawaii. That was hilarious!
For someone who never really learned how to rest, this episode had so many great takeaways.
This guy is such a Character man
I love Exercise Scientist! He’s a phenomenal DJ and producer of Hypertrophy
Sleep meditation has been a game changer for my sleep and ability to weather the additional life stresses. Type A endurance background moved over to weight lifting. He’s correct that us endurance athletes hit the gas until our bodies force us into rest or illness/injury. Talk to any triathlete, marathoner or endurance cyclist. They will tell you the same if they are being honest.
Any recommendations on how to do sleep meditation or your fav videos to use?
We really are blessed to have dr.mike isrealtel and influencers like will Tennyson
2 hour drive to work this morning. EXACTLY what I need. Thanks gentlemen
Perfect time to listen to this. Just hit my last heavy deadlift session this morning, time to start my Deload/taper before I test my deadlift max
Rip your back
@@sponkmcdonk3898 explain what you mean please?
I love dr Mike so much
No! I DO!
i just got home from an surgery for my broken wrist so this is great treatment!
This is the best podcast ever released
Way to go Chris at 52:38!! Acknowledging the moment and redirecting back to Mike. Great to see how you work at challenging your guests more. It brings out so much more value and honesty out of the conversations.
The dynamic with him in this episode is so interesting anyway. His jokes, him pushing it more and more, the interruptions in moments of (i think) insecurity or ego reaction, then this moment... all such an interesting meta unfolding.
Shout out to Dr. Mike!
Bro Dr. Mike is the man 😂 I love listening to this guy. Both of you together = a damn good podcast.
Dr Mike is the man
Thanks for this conversation. I found it to be tremendously helpful.
I’ve been running since I was 12 - high school, college, and attempting to run professional in the ultrarunning world.
Y’all touched on so many points I’ve learned through my running relationship in a succinct and organized way!
I’ve just always struggled with the “healthy” overtaking and, I’m assuming, impacting my ability to recover. It’s something my coaches and I are currently working on rewiring…doesn’t matter if you’re an F1 machine if you don’t have fuel in the tank and have decaying parts!
Mike's little verbal torpedos during this conversation are fucking hilarious. The dude is a genius and should do comedy.
OMG yes to sleep schedule, consistency, early nights… my life a thousand percent better since I accepted that I wake at 5:30 so need to be asleep by 9:30. But sucks for a social life (& dating).
Amazing session! Thank you for the knowledge.
I am a mailman. I walk roughly 20000 steps a day at work. So i basically only have the energy to do body weight workout at the end of the day. But absolutely have to to keep the core and body strong enough to deal with carrying a load walking that many steps everyday
Chris never misses with the guests he has on
I thought the "Masterclass" in the title was a littly hype but after seing it, Dr Mike was destroying recovery myths over and over. Literally a masterclass and a very clear and easy to remember motto:
Recovery is about doing less (with your body AND your mind).
As a very conciencious person, I really appreciate this talk. Made me feel quite understood with things I kinda had to learn the hard way. Awesome podcast
I've been really enjoying these Dr mike episodes, stoked to see another one
Loving the band shirts. First Parkway Drive and now BMTH?! 🤙
FR! There’s one where Chris was wearing an Architects shirt too!
One topic on recovery I wish they would have covered, and nobody ever does, is calories during rest periods. I have very high activity and have high maintenance calories because of that. I've never had a good concrete answer on how to handle calories during a break that lasts more than one day. If I have an off day and eat my usual maintenance calories for my activity level, I'd be at least at a 1,000 surplus. Maybe closer to 1,300 calories. So if I take a multiple day rest break, do I slash calories to compensate for lack of activity? And how much? Some people say no, your body needs all of the calories for recovery. Others say cut some calories but not all. This must also depend on activity levels and maintenance calorie levels based on activity. I'd love to learn more about this, because I honestly avoid breaks out of fear of gaining wealth and losing my definition.
That’s a very good point, I always wondered about this too!
My intuition tells me it depends on what your goal is. If you’re trying to cut it may be beneficial to cut back on rest days.
If you’re bulking it’s probably best to stay the course.
But the way our metabolism works sort of screws me up with these ideas. Because I’m pretty sure eating more will increase your metabolism and force your organs to work more efficiently. Whereas if you get accustomed to eating less I believe it will slow your metabolism down from having less of a need for it.
I believe that’s why cheat meals/days work for a lot of people. Despite being a reward for following your program and staying consistent, it can also boost your metabolism a bit.
Also none of this takes fasting into account, which would probably have an effect. Since your trying to stay lean and probably build muscle as well it may be beneficial to try intermittent fasting on your rest days, while also maintaining your calorie intake.
I personally stay the course during rest days and haven’t noticed any increase in fat. But my main goal is bulking right now so I’m probably not as lean as you are.
But I’m no scientist or scholar when it comes to the biology behind it all. It’s just an interest of mine that I always try to learn about, so I’m not sure how true any of this is. 😅
@@placentaarmandealio6000 Those all all very good points and things I've also thought about as well.
As far as it depending on if your in a cut or in a bulk. That definitely factors into the equation. If I were bulking, I probably wouldn't worry as much about it, and would probably be more welcome to a surplus. The problem is that lately, I haven't been cycling through defined phases. I've been living in something closer to maintenance. I do track, but calorie balance is somewhat dynamic in that I'm never at consistent deficit or surplus. I'll eat a couple days right at maintenance, the next day 200 under, and maybe the next 200-300 over. I mainly focus on weekly averages. Some of this fluctuation can also depend on activity levels, as I'm consistently very active, but some days even more than others. Extending one of my bike rides just 30 additional minutes can cause a 200-300 calorie expenditure.
But ultimately, I've always been hesitant to extend my rest days pass a single day because I don't want to dig myself a hole in some way. I suppose I could just listen to my body and not focus so much on paying attention to numbers and just eat if I'm hungry. I eat mostly clean with the exception of occasional treats. It wouldn't be as much of a concern if my calories weren't extremely high because of my activity levels. My activity calories burned on some days, will even exceed my BMR calories. So if I took a week off, I wouldn't know exactly how to handle that and then transition back in without throwing myself off too bad.
@@closinginonclosure I’m very hesitant to exceed one rest day as well, but for different reasons. I find I get a bit too comfortable when I take 2 or more rest days. Kind of like losing momentum. Making my first workout back a bit more difficult then normal. Not that I’m any weaker or have less endurance, more like it takes a bit longer to warm up and get started if that makes sense. But I’ve been able to compensate for that if I feel I need the extra day by taking a hike or doing some light mobility drills to keep the blood circulating.
I can definitely see the concern with such high levels of activity. Unfortunately you may just have to find out through experimentation to see what works for you. If you need to take a week off or maybe go on vacation I’d say a good strategy is to listen to your body. Well if you’re on vacation I can’t see the harm in splurging a bit and enjoying yourself for that week(whatever that means for you). After all it IS vacation, and your body will probably know it’s back to business once you get home. I wish I knew more to give you some proper advice but I’m sure you’ll figure it out if or when the time comes. Good luck!
Oh one more thing I just remembered is our bodies LOVE homeostasis😂 They typically make it pretty hard for us to stray from that. That being said I highly doubt a week will make a huge difference so I wouldn’t worry too much if the time comes.
@@placentaarmandealio6000 Yeah man, I totally understand the momentum mindset. I'm exactly the same way. That's how I got to pushing myself so hard every day. I'd honestly take zero off days if I could. I don't even like one a week. But unfortunately I've just been feeling a bit beat down lately and know some rest would probably serve my body well, but I just don't take it. I'm 39 now and that's probably part of me feeling certain things a bit more.
But yeah, brother. I'll figure it out. And the past couple days the weather has been cooling down and I've been feeling great. 20k steps so far today, 20 miles on the bike this morning, lifted at 2:00, and it's 5:13 pm my time and I'm feeling great. I've been wondering if the hot summer was wearing on me and that was part me feeling beat up.
Anyway, I appreciate the insight and conversation. All the best to you, dude!
@@closinginonclosure I totally get that man! As incredible as our bodies are I wish they could recover faster so I could just train every day, no days off. I also noticed it’s kind of a reward thing too. Like the days that I do train hard I feel incredible afterwards. But then it catches up to you and you get that off day.
It totally could be any of those things or even a variety of other factors as well. Like daily stress for example.
But on the bright side those are some incredible numbers brother and im glad the cooler weather is helping!! I personally love the cooler weather. Speaking of cold have you tried ice baths? I feel they help me recover a smidge faster😅
Either way I wish you luck finding some relief whether you get that through rest or not. I enjoyed this conversation too man have a great rest of your evening!!
“I like to be deflowered 🤣🤣🤣🤣🤣🤣” Dr. Mike is hilarious.
Two hours of these guys? Sign me up
Mike always manages to make me laugh with his jokes while discussing serious subjects
these videos are so so so great, thank you both for your work
This was such a huge game changer. Thank you!!!
Excellent episode. Thank you, gentlemen.
Every time I see a Chris X Dr. Mike pod it’s an auto-listen.
i completely agree with Chris on Dubai. I went there 5 times and i hate it every time but couldn't find the words to describe how i felt until i heard Chris. (I only go there because a family member lives there)
Building muscle effectively involves a combination of resistance training, proper nutrition, rest, and consistency. Here’s a detailed guide to help you get started:
1. Exercise Plan: Resistance Training
Workout Frequency
Beginner: 3 days per week (full-body workouts)
Intermediate: 4 days per week (split routine)
Advanced: 5-6 days per week (targeting specific muscle groups each day)
Types of Exercises
Focus on compound exercises (work multiple muscles) and isolation exercises (target specific muscles):
1. Compound Exercises:
Squats (legs, glutes)
Deadlifts (back, legs)
Bench Press (chest, triceps, shoulders)
Pull-Ups/Chin-Ups (back, biceps)
Overhead Press (shoulders, triceps)
Rows (back, biceps)
2. Isolation Exercises:
Bicep Curls (biceps)
Tricep Extensions (triceps)
Leg Curls (hamstrings)
Leg Extensions (quadriceps)
Lateral Raises (shoulders)
Calf Raises (calves)
Sets, Reps, and Rest
Goal: Muscle Hypertrophy (muscle growth)
Reps: 6-12 per set
Sets: 3-5 per exercise
Rest Between Sets: 60-90 seconds
Example:
Bench Press: 4 sets × 8 reps (rest 60-90 seconds)
Squats: 4 sets × 10 reps (rest 60-90 seconds)
2. Weekly Workout Plan
Beginner Full-Body Plan (3 Days per Week)
Day 1: Squats, Bench Press, Pull-Ups, Bicep Curls, Plank
Day 2: Deadlifts, Overhead Press, Rows, Tricep Extensions, Leg Raises
Day 3: Lunges, Push-Ups, Chin-Ups, Lateral Raises, Russian Twists
Intermediate Split Routine (4 Days per Week)
Day 1: Upper Body (Chest, Shoulders, Triceps)
Day 2: Lower Body (Legs, Glutes)
Day 3: Rest
Day 4: Upper Body (Back, Biceps)
Day 5: Lower Body (Core, Legs)
Day 6-7: Rest/Active Recovery (light cardio, stretching)
3. Nutrition Guide
To build muscle, ensure you're consuming adequate protein, carbohydrates, and healthy fats.
Daily Nutrition Targets
Protein: 1.6-2.2 grams per kilogram of body weight
Carbohydrates: 3-6 grams per kilogram of body weight (important for energy)
Fats: 0.5-1 gram per kilogram of body weight
Example: If you weigh 70 kg:
Protein: 112-154 grams
Carbs: 210-420 grams
Fats: 35-70 grams
Meal Timing
Pre-Workout: Carbs + Protein (e.g., banana with peanut butter, chicken and rice)
Post-Workout: Protein + Carbs (e.g., protein shake, eggs with toast)
4. Rest and Recovery
Sleep: Aim for 7-9 hours per night for muscle recovery and growth.
Active Recovery: Include light activities like walking, yoga, or cycling on rest days.
Rest Between Workout Days: Ensure at least 48 hours before training the same muscle group again.
5. Track Progress
Log Workouts: Keep a journal of exercises, weights, sets, and reps. Increase the weight or reps gradually.
Measure Body Changes: Use photos, body measurements, and weigh-ins to track muscle gain.
6. Sample Workout Routine
Upper Body Day
1. Bench Press - 4 sets × 8 reps
2. Overhead Press - 4 sets × 8 reps
3. Pull-Ups - 3 sets × 6-10 reps
4. Bicep Curls - 3 sets × 10 reps
5. Tricep Extensions - 3 sets × 10 reps
Lower Body Day
1. Squats - 4 sets × 8 reps
2. Deadlifts - 4 sets × 8 reps
3. Lunges - 3 sets × 10 reps per leg
4. Calf Raises - 3 sets × 12 reps
5. Planks - 3 sets × 60 seconds
This plan can be adjusted to fit your schedule and progress. Remember, consistency is key, and combining regular training with proper nutrition and rest will lead to muscle growth over time.
Dr. Mike is team weed! LFG!!!
Seriously though, I love the answers he gave as to why he does it and when he does it. I’m almost the exact same way, but I do it veryyy rarely.
W Mike tho!! 🍁
Chris rocking a BMTH shirt!? That’s pretty friggen dope. 🤘🏽
I really needed this, thanks a lot to both of you
So many days I wake up thinking I have nothing in the tank. I bang out a couple sets to "prove it" and go home, but suddenly I'm ready to go as good as ever.
Tremendous. Just watched the other two podcasts yesterday.
Chris’s laugh is lovely
i like how the bring me the horizon shirt is a callback to the warm up music of chris from the muscle building episode with dr mike
I work in house removals doing 25,000-30,000 steps a day, moving furniture and boxes up and down stairs in awkward positions, I find it so difficult to manage recovery and I’ve found no good solutions yet
my man, didnt know you were a fellow of the mellow! right on. that totally makes up for your stance on seed oils
I love dr.mike
Hands Down....This IS My BEST CHANNEL Choice.....EVER. 👍
Hell yeah. Dr. Mike!
that weed stretch is absolutely bonkers, highly recommend but i also enjoy stretching so
I wish i could still enjoy weed! Used to be a daily smoker from the age of about 14 to 20/21 and then basically overnight every time i smoke i had panic attacks. 28 now, havent touched it in like 5, 6 years but i miss it sometimes 😅
I've never seen one of dr Mike's videos and found them to be any less than optimally informative. But there's something about his shiny head that just makes me think 'shut up'. I don't know why. I think he's great
As ever absolute GOLD lads 💎💪🏽 🧠
Im a simple man. I see Mike Israetel and I click.
Get this man on Rogan already
Would be like watching brothers!
Love how dr. Israetel just sneaks jokes in from time to time
This was perfect 👏👏
Dr Mike is live standup comedy, that weed conversation had me dying
I never work too much. Procrastination and stomping on the brakes is my default mode, thank God.
totally nodding my head at the "crazy assholes" pulling away from work hahaha Thanks for this great podcast guys!
Dude is my algorithm the whole thing
I love dr Mike jizzraetel
The 16:14 joke had me dying 😂😂😂. I'm at the office and had to stop the video and try really hard not to lmao.
The best duo
Love dr Mike!
I swear going to the club and having fun a couple of times a year and drinking too much and being like sick for a week or just trying to catch up on sleep and eating and stuff or something is some sort of mega recovery method. Afterwards you say "never again" or "not anytime soon" but you feel like reborn, all the stress and weight on your shoulders disappeared, you no longer care about things that ruin your life. First the terrible day or two when you might not really feel hungover for who knows what reason, but struggle to eat and are super spent. But the days after are good. Total reset.
Ironically, it's 9 am and haven't got sleep yet, went to gym after judo training and was just hungry all night despite eating loads, and not digesting excessively, but just not falling asleep tonight I guess. But I swear I can't train after 6 pm and get to bed in sensible times. And the most effed up thing is that whenever I stay up almost pushing it and can't get sleep before the morning, I sleep like log and like a kid, wake up really refreshed. Never happens when I get sleep in sensible times. And like since I turned 30 I have struggled to sleep more than 7-8 hours even forced, even when sleep deprived.
I personally find watching this and other educational fitness content relaxing. If I watch something that's brainless that I don't even like I get annoyed and anxious. With something like this I can just relax and chill and listen people talk, even though I'm somewhat absorbing the education. It's wholly different than learning about metals and manufacturing despite being educational all the same. If I don't watch something at least relatively intellectual/educational, it just ruins my time and I start thinking there better ways to spend this time. I'd rather stare at the wall and listen to music (which is deeply engaging intellectually again, because how the guitar part is played, how the composition is constructed, what the lyrics are messaging). I've tried watching these reality dating shows and other reality shows at night with a girl and it just makes me stressed out.
Honestly, when I read live stream chtas I'm convinced less people pass the turing test than AIs.
I need clarity! Does cardio directly after lifting reduce growth? O.o
Also...I love this combo on a podcast!
Light cardio prob not hard cardio yes. Source dr mike
@@TheGrindIsReal2023 Thank you! I knew I'd heard him talk about doing cardio after weight training for cutting but I wasn't sure what kind of cardio he meant. I've been trying to do the steps version.
@@Cuppayohermiston No, it does not. Eat calorie maintance or surplus and it wont affect you. Jesus you guys are scared of fucking CARDIO.
@@TheGrindIsReal2023 Incorrect.
@@IssaMeZane bring it up with israetel 👍
A good solid training plan is usually built around the probable recovery the athlete will manage to get and not the other way around. Especially if the person is not a full time athlete and has a day job.
I really respect him for that stuff on Dubai
Cannot wait for this one! Woot woot 🙂
I love dr mile sm
1:07:15 I hate when you're right about sleep... I haven't change a thing except sleeping more and all of a sudden I'm noticing new striations, new veins, more inflammation in my pumps, just cause I went from 5.5 hours of sleep to 7.5 hours in the last two weeks.
I used those two hours for me time but I guess my body really needs the sleeping time
I love how you guys are wearing crocs and took them off during the interview. We are kindred spririts. Let the feet run free
Does listening to this count as recovery or stress?
Dr Mike showing love for Edmonton
Loved this talk! Great insights and knowledge shared.
Only this I found ironic is that Chris says he doesn’t like Marijuana while literally wearing a shirt with a dinosaur smoking a bong 😂 very contradictory.
My idea of rest and relaxation is sitting down cracking a beverage and having my kids slam into me and my precious drink