Behavioral Impact on Recovery — 125 Tracked Days
Meditation
+28.8 pts
With: 85.2% recovery · Without: 56.4% · 7 of 22 days (32%) · HRV +12.4ms
Hydrated Sufficiently
+20.8 pts
With: 82.0% recovery · Without: 61.2% · Only 4.5% frequency · HRV +10.7ms
Alcohol
-19.3 pts
With: 44.2% recovery · Without: 63.5% · 9.8% of days · HRV -10.0ms
Late Eating
-11.8 pts
With: 55.5% recovery · Without: 67.3% · 48% of days · HRV -6.8ms
Caffeine
+4.3 pts
Noise (4pm cutoff holds) · 52% of days · HRV +2.1ms
Recovery Correlations
What Actually Predicts My Recovery
Sleep Performancer = +0.75
Resting HR (inverse)r = -0.64
Previous Day Strainr = +0.04
Recovery is almost entirely explained by HRV + sleep. Adapted well enough that strain doesn't hurt next-day recovery.
Supplement Protocol — Intentionally Boring
Longevity MixDaily, 1 scoop
Creatine Monohydrate5g daily
Men's One A DayDaily
EVOO3-4x/week, 2 tbsp/day
Woke AF Pre-Workout3-4x/week before gym
Caffeine cutoff4:00 PM hard stop
"Built to be lived with, not optimized weekly, not abandoned under stress, and not dependent on perfection."