In this episode, nurse practitioners and fitness coaches Emily and AJ break down what recovery really means—and why it's the missing link for strength, muscle growth, fat loss, and long-term health. Cutting through social media trends and expensive recovery fads, they explain the science behind sleep, nutrition, hydration, and knowing when to pull back in training.

You'll learn why progress doesn't happen during your workout—but after, how poor sleep sabotages hormones and muscle repair, and why carbohydrates are essential for recovery (especially if you want to get stronger, not weaker). This is a practical, evidence-based conversation designed for busy people who want results that actually last.

This is Part 1 of a 2-part recovery series.

• Why recovery is where real progress happens—not in the gym

• How under-recovering can stall muscle growth and increase injury risk

• The role of sleep in hormone regulation, muscle repair, and fat loss

• How cortisol, testosterone, and growth hormone are affected by poor sleep

• Why athletes may need more sleep—and what's realistic for busy adults

• What "sleep loading" is and how weekend recovery can still help

• Practical sleep hygiene strategies that actually work

• Why carbohydrates are essential for post-workout recovery

• How under-eating slows recovery and increases fatigue

• The importance of hydration for nutrient delivery and waste removal

• How protein, carbs, and fats support overnight recovery and sleep quality

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

Show References

• https://www.mdpi.com/2077-0383/14/21/7606
• https://link.springer.com/article/10.1007/s40279-023-01822-3