How I Train BJJ Twice a Day at 47 — My Full Recovery Protocol. Ep 88

At 47 years old I train BJJ twice a day. This is exactly how I do it — the full daily recovery protocol, every element, and the science behind why each one earns its place.Topics: midlife athlete recovery, breathwork for grapplers, cold water immersion, morning sunlight, grounding, electrolytes, ancestral nutrition, sleep stack, magnesium, glycineFollow @thatjiujiteiro and comment GUIDE for the free Midlife Grappler's Survival Guide.Follow @stopkillingtheplants and comment RECOVERY for the free Midlife Recovery Protocol.—In this episode:00:00 Why recovery is the training after 4002:23 Training at Vagner Rocha's gym — why I don't skip Tuesday and Thursday nights04:37 Morning foundations — grounding, sun exposure, lymphatic movement06:53 Cortisol Awakening Response — why electrolytes come before coffee09:15 Grounding — the science behind going barefoot every morning11:33 The stress threshold analogy — why masters athletes are chronically overloaded13:39 The physiological sigh — your in-the-moment reset tool14:13 Early morning sun exposure — circadian entrainment and why glass blocks it17:09 Vitamin D3, serotonin, dopamine — what morning light actually does18:58 Morning breathwork — CO2 tolerance and the grappling connection21:30 On the mats, you are drowning — the CO2 panic response explained23:54 HRV, whoop straps, and why breath work moves the number25:40 Morning Jiu Jitsu — foam rolling and post-training stretch28:00 Post-training fuel — raw eggs, cholesterol, testosterone, and sourdough31:40 The afternoon stack — ice bath, breathwork, and the walk with the dog34:04 Cold exposure science — norepinephrine, dopamine, inflammation clearance36:16 DOMS reduction and the mTOR caveat38:32 Evening training and dinner — protein anchor, sweet potato, kimchi40:54 The vegan trap — how I went carnivore and why Steak Moses was born45:02 The wind-down protocol — magnesium glycinate, glycine, and sleep architecture47:26 What a dialled-in sleep routine actually feels like49:17 Why without a foundation, you will eventually stop training—Mentioned in this episode:Laird Hamilton — XPT pool protocolsWim Hof — breathwork methodRob Garcia — Hawaiian boxing Coach, introduced Josh to Laird's poolThomas P. Seager — pre-cooled workouts and testosterone (check that episode- Ep 56)Vagner Rocha — head coach, South FloridaGregory Rodrigues — UFC fighter, trains at Vagner's—Free resources:Midlife Grappler's Survival Guide → comment GUIDE on Instagram @thatjiujiteiroMidlife Recovery Protocol → comment RECOVERY on Instagram @thatjiujiteiroAncestral Nutrition Guide → comment ANCESTRAL on Instagram @stopkillingtheplants—Follow Josh:Instagram: @thatjiujiteiro | @stopkillingtheplants | @IamJoshButtonWebsite: joshbutton.comPodcast: TheJoshButtonPodcast.com—#bjj #jiujitsu #midlifeathlete #recoveryprotocol #breathwork #icebath #masterdivision #grappling #hardtokill #stayonthemats #staydangerous #ancestralhealth #coldplunge #morningroutine #sleepoptimization #vagnerrocha #stopkillingtheplants