#154 - Recovery, HRV and Cardio with Libby Wescombe

Libby has been on the podcast a few times before. I would definitely recommend going back and listening to those episodes (and go follow her on Instagram!). She’s smart, hot as Fk 🤣 and a perfect example of how you can look great naked and be healthy. Plus she's super knowledgeable on all things muscle, recovery, and HRV...just love her. In this episode, Libby and I discuss:➡️Why thinking of things as an end game isn’t helpful➡️Having data points in lifestyle to check on health and wellness➡️Energy availability for recovery➡️How you don’t actually build muscle in the gym➡️Part of building muscle is recovery➡️How the nervous system facilitates or hinders recovery➡️The advantages of getting into the recovery state after you train➡️What you can do to improve your recovery➡️The benefits of breathwork (and how to do it)➡️How stress impacts recovery➡️What HRV is➡️Finding a balance between training and recovery➡️How to track HRV (and why)➡️HRV and inflammation➡️Zone 2 cardio training and why its helpful for recovery ➡️How much aerobic activity to do per week➡️Correct technique and recoveryAnd more!LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldLibby Wescombe @libbywescombeSHOW NOTES06:25 - Proactive tracking instead of reactive tracking07:07 - How stability helps with recovery 08:02 - Why focusing on the basics is so important 11:18 - The importance of having a routine and being consistent13:30 - Developing tracking skills17:59 - Stress, alcohol, and binge eating19:18 - The energy game19:40 - How you can look good and feel great 21:24 - Why having more muscle is important 23:26 - Recovery and having enough energy for it24:17 - When do you build muscle?26:04 - What are sympathetic and parasympathetic nervous systems 28:11 - Recovery after training32:06 - Other things to improve your recovery so you can build more muscle33:53 - How breath work helps you with recovery37:20 - Simple things to do after training37:49 - How stress impacts recovery47:07 - Asking for help48:31 - Why you should stop focusing on things you can't control49:06 - How journaling helped Libby 54:59 - Being present and in the moment56:38 - The best way to track HRV01:01:49 - What HRV is and its connection with inflamation01:03:49 - Cardio01:06:27 - How much aerobic activity to do per week 01:07:10 - Window of tolerance01:08:00 - Correct technique to improve recovery01:12:28 - Sprinting and HIIT01:16:58 - Determine your stressors and what fills your cup01:18:05 - The connection between Inflamation and recovery01:19:25 - Building resilience Advertising Inquiries: https://redcircle.com/brands