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, glycine Follow @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 40 02:23 Training at Vagner Rocha's gym — why I don't skip Tuesday and Thursday nights 04:37 Morning foundations — grounding, sun exposure, lymphatic movement 06:53 Cortisol Awakening Response — why electrolytes come before coffee 09:15 Grounding — the science behind going barefoot every morning 11:33 The stress threshold analogy — why masters athletes are chronically overloaded 13:39 The physiological sigh — your in-the-moment reset tool 14:13 Early morning sun exposure — circadian entrainment and why glass blocks it 17:09 Vitamin D3, serotonin, dopamine — what morning light actually does 18:58 Morning breathwork — CO2 tolerance and the grappling connection 21:30 On the mats, you are drowning — the CO2 panic response explained 23:54 HRV, whoop straps, and why breath work moves the number 25:40 Morning Jiu Jitsu — foam rolling and post-training stretch 28:00 Post-training fuel — raw eggs, cholesterol, testosterone, and sourdough 31:40 The afternoon stack — ice bath, breathwork, and the walk with the dog 34:04 Cold exposure science — norepinephrine, dopamine, inflammation clearance 36:16 DOMS reduction and the mTOR caveat 38:32 Evening training and dinner — protein anchor, sweet potato, kimchi 40:54 The vegan trap — how I went carnivore and why Steak Moses was born 45:02 The wind-down protocol — magnesium glycinate, glycine, and sleep architecture 47:26 What a dialled-in sleep routine actually feels like 49:17 Why without a foundation, you will eventually stop training — Mentioned in this episode: Laird Hamilton — XPT pool protocols Wim Hof — breathwork method Rob Garcia — Hawaiian boxing Coach, introduced Josh to Laird's pool Thomas P. Seager — pre-cooled workouts and testosterone (check that episode- Ep 56) Vagner Rocha — head coach, South Florida Gregory Rodrigues — UFC fighter, trains at Vagner's — Free resources: Midlife Grappler's Survival Guide → comment GUIDE on Instagram @thatjiujiteiro Midlife Recovery Protocol → comment RECOVERY on Instagram @thatjiujiteiro Ancestral Nutrition Guide → comment ANCESTRAL on Instagram @stopkillingtheplants — Follow Josh: Instagram: @thatjiujiteiro | @stopkillingtheplants | @IamJoshButton Website: joshbutton.com Podcast: TheJoshButtonPodcast.com — #bjj #jiujitsu #midlifeathlete #recoveryprotocol #breathwork #icebath #masterdivision #grappling #hardtokill #stayonthemats #staydangerous #ancestralhealth #coldplunge #morningroutine #sleepoptimization #vagnerrocha #stopkillingtheplants