Dr. Gabrielle Lyon

You've got to earn it.

I want people to be so focused that if you set the standard for that you are going to train two days a week, I'm happy.

And those two days a week you are focused versus if you set the standard that you're going to train five days a week and all five of those days you're on your phone, you're barely working out, you don't even know what you did, then I'm not.

And then I want you working hard enough by the three days that you're, four days that you're training when you're going to take a recovery day.

What I do is active recovery.

Active recovery is movement, is walking, is stretching.

It's doing all of these things.

Active recovery, my favorite active recovery is the walk or a bike.

Active recovery is not rest.

It is still moving, but maybe to not to the extreme as before.

Sauna's been around for a long time.

It has good impact on lowering inflammatory markers.

Again, there's a lot of finished data out there.

It's great.

Whether it's a hot sauna or infrared, I love both.

Cold plunge is a little bit different.

The science is a bit newer.

I do not think that cold plunging needs to be different for men or women.

I cold plunge almost every day.

I put some protocols in the book in terms of the science.