Episode 132: Recovery and Sleep: The Most Overlooked Performance Lever You Have

In this episode, I dive into Recovery and Sleep — covering the biology of sleep (testosterone, HGH, HRV, cortisol), my own story of unlearning sleep deprivation as a badge of honor, the five thieves of sleep quality, a four-step recovery protocol, and why the stakes of chronic under-recovery get significantly higher after 35. Leaving you with three actionable steps to implement today. Resources Mentioned: Take your free Vitality Score → click here Book a Clarity Call → click here Key Research Referenced: Testosterone reduction from sleep deprivation (Leproult & Van Cauter, 2011 — JAMA) HGH and slow-wave sleep architecture research HRV as autonomic nervous system recovery marker Alcohol and REM sleep suppression research Blue light and melatonin suppression (Harvard Medical School / circadian biology literature)