How to Recover for Peak Performance - The Bounce Back Equation

Meditation turned power nap - a mid day recovery window at Moment Meditation

Meditation turned power nap - a mid day recovery window at Moment Meditation

I will be the first to admit my greatest weakness is pushing too hard.

constantly toeing the line of a total crash. 

I can remember a time where I would wake up Wednesday morning absolutely wrecked. Exhausted and zapped of energy. A result of too many consecutive hours through Monday and Tuesday pushing my highest cognitive, emotional and physical limits. 

Week after week the process was the same. I would wake up frustrated by the sluggishness that Wednesday morning hit me with. At the same time I equally acknowledged the need for my body, mind and spirit to rest.

I told myself i was hitting my human performance capacity ceiling. 

"Tyrell, give yourself a break, you have already had a +30 hour work and training week and have done more than most do in a full 7 days."

Little did I know I was about to shatter that self imposed ceiling. 

Enter: the bounce back equation

Through this process of slamming my foot on the gas pedal for as long as possible I have become increasingly tuned to my personal "bounce back equation". 


Stress + Recovery = Growth


Time elapsed between stress events

=

Lifetime compounding growth rate


In other words, when we are striving to play at our very best how long can we sustain that world class effort and more importantly, what amount of time is required to fully recover between efforts?

I call this the bounce back. 

(Want to know how I define peak performance? Check out my post on "'impact windows" over at the Human Performance Project) 

Architecting your bounce back equation

Several weeks ago I connected with nutrition and peak performance architect, Helena Bianchi, to begin actively tweaking the ingredients that fuel my performance and recovery. We were about to test the assumptions I had made about my personal bounce back equation, the 48 hour performance efforts followed with a subsequent crash into recovery. 

One by one we tweaked ingredients, quantitatively and qualitatively measuring the impact on performance and recovery at an hourly and daily level. From changing nutrition protocol, introducing fasting, daily meditation, cold thermogenesis, gratitude journaling, earthing and so on we would test - formulating the perfect recipe for performance and bounce back. 

Improving Bounce Back = Unlocked Capacity 

Fast forward to today. It's Friday. My day started at 4:30AM and I will be pushing the throttle well past 6PM. This is what every day this week has looked like. In my daily journal I reflect...

I feel ready to absolutely crush it.
My energy is vibrant and beaming. There are so many balls in the air I feel like I should be going crazy and losing my mind.
Where I used to feel stressed and overwhelmed I now possess a calm subtle swagger that knows I will survive and thrive.

A peek under the hood

Before we get to talking about how to evaluated this equation in your life, I thought I would share a few of the key ingredients that have been built into my bounce back equation: 

  1. Daily meditation before bed 
  2. Gratitude journal
  3. Earthing sheets from Earthing Canada 
  4. Twice daily cold thermogenesis.
  5. Ketogenic nutrition protocol including
    1. Eating free range, pasture raised, grass fed, wild fats and proteins (thanks to Barons of Beef! Use "humanperformancelab" coupon code for a discount and contribution to my Olympic fund).
    2. Grass fed pasture raised bone broth 
    3. Super bulletproof coffee
  6. Daily 18+ hour intermittent fasting
  7. Sleep data tracking with Oura Ring (this is an affiliate link, if you use it you will directly contribute to my Olympic fund.)
  8. Pre-track practice nap
  9. At least 1 weekend day as 100% unplugged recovery

Your Personal Bounce Back Equation

So, where is your self imposed ceiling? 

Are you ready to take your "stress + rest = growth" equation to the next level?

If the answer is Yes (I hope it's yes!) I've created a 1 page worksheet that walks you through the process I have described above. 

Let me know where I can send it right below!