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Protocols7 min read15 March 2026
The 7-Day Recovery Protocol
Seven days. Three anchors per day. No supplements, no gadgets — just the structure that pro athletes follow when recovery has slipped.
Recovery breaks slowly and rebuilds the same way. The reset is not glamorous. It is three small actions performed daily for seven days.
Morning anchor
- Ten minutes of daylight within thirty minutes of waking.
- Protein-led breakfast — at least thirty grams.
- No phone for the first hour.
Training anchor
- Warm-up under-trained, cool-down over-trained.
- Carbohydrate plus protein within ninety minutes.
- Mobility for the area you trained, not the area that aches.
Evening anchor
- Soak ninety minutes before bed.
- Screens off thirty minutes before bed.
- Cool, dark, quiet — non-negotiable.
Seven days. Three anchors. That is the protocol.
