The Recovery Window
A workout is a stimulus. Sleep is where the body responds to it — muscle protein synthesis, connective tissue repair, glycogen replenishment, nervous system reset. Cut sleep and the same hour of training delivers less.
Three parts, twenty-two pages
Part three is a worksheet rather than a lecture. Four steps, fourteen days, and a number at the end you can compare to the one you started with.
The recovery window
Seven principles for what sleep does to a trained body. The session is the deposit; the sleep that follows is the interest. Principle two covers the four stages — N1, N2, N3 and REM — a cycle you move through roughly every ninety minutes, four to six times a night.
Your sleep reference
Quick-look tables for the bedroom, foods, drinks, stimulants and supplements. What helps, what doesn't, and what the evidence is thinner on than the marketing suggests.
Your 14-day sleep reset
Four steps — audit, subtract, rebuild, rate. Log hours and quality out of five after every session for a week, and watch the relationship between last night's sleep and today's output.
