#006 – Regenesis

The greatest transformation happens in the shadows—this is REGENESIS.

What comes to mind as the single most overlooked part in both training and life? Nope, not forgetting your water bottle. It’s recovery. I mean actual intentional recovery. I will say, I’m far less guilty of neglecting it now. But for a long time, any real commitment to recovery sat on the back burner for me. And honestly, it makes sense: recovery takes time, it requires you to intentionally slow down, and worst of all... it forces you to admit you’re not a machine. You have to actually tend to yourself.

But that mindset needs to shift… like yesterday. When you zoom out, recovery starts to look a lot like a superpower. With the right approach, it shouldn't (aside from injury or surgery) sideline you. This is exactly why high-level athletes and coaches devote so much time to it. When used properly, especially after long stretches of grinding or neglect—recovery can almost feel like a rebirth.

Let’s begin.

THE PILLARS

SECTION Ⅰ - Sleep: The Real Secret Serum

In the training of champions, sleep isn’t optional—it’s foundational. Research shows that when athletes consistently meet their body’s sleep needs, everything from reaction time to precision improves. A Stanford study on basketball players proves the point: when participants slept over two extra hours each night, their sprint times improved from 16.2 to 15.5 seconds, free throw and three-point shooting accuracy rose by around 9%, and they reported better mood, alertness, and energy.

Chronic sleep debt forces the body to fight just to maintain baseline function, raising resting heart rate, and increasing perceived effort during training. Getting fewer than 8 hours of sleep per night can spike injury risk by up to 70% and disrupt key hormonal systems. Critical repair processes, like the release of human growth hormone (your muscle-repair hormone) are cut short, while inflammation markers like IL-6 and CRP increase.

Skimping on sleep leads to fatigue, slower recovery, and more setbacks. Prioritize sleep like you do training. It’s one of the most powerful tools for performance.

Sleep Hygiene Matters: 4 Ways to Navigate Better Sleep

-Environment Checklist: Keep your room cool, dark, and comfortable. Commit to consistent bedtimes. Aim for 7–10 hours. Ideally shooting for the higher end if you're grinding hard.

-The Bedtime Ritual: Your pre-bed routine matters just as much as your sleep environment. Create a ritual that helps you switch your brain off—reading, light stretching, or even a calming show (just dim the screen and shut it off before sleep).

-Napping With Reason: Feeling burnt-out? Take a 20–30 min nap to reset without wrecking your night. Use naps tactically, but not as a crutch.

-Track, Tweak, Sleep: Use sleep apps, devices, or logs to spot patterns. Still dragging? Test blackout curtains, white noise, or magnesium (increasing intake of foods high magnesium or supplement).

Try and pin-point reason(s) that could be impairing sleep, and work from there.

Quick Summary:

Sleep is your main ticket to better performance, mood, and health-

1. Strict “lights out” schedule—aim for 8–10 hrs.

2. Build a bedtime ritual ≥30 min pre‑bed.

3. Strategic naps (20–30 min) to top off energy.

4. Track & tweak with sleep logs, devices, or food/supplements.

SECTION ⅠⅠ - Parasympathetic Activation: Calm to Charged

After a tough workout, adrenaline’s pumping and your heart’s racing. That’s your sympathetic nervous system kicking in, your body’s “fight-or-flight” mode. However, real recovery doesn’t start until you flip the switch to the parasympathetic nervous system (PNS)—the “rest-and-digest” gear.

The sooner you shift over to the PNS, the faster your body begins to rebuild. Stay in high gear too long and you risk burning muscle, slowing nutrient delivery, and dragging out soreness. If you're constantly on-the-go or training hard it’s important to learn how to regulate stress; even briefly can make a big difference.

One study on college football players found that just 15 minutes of quiet sitting or guided breathing after practice lowered heart rate and boosted HRV (heart rate variability), a key recovery marker. Basically they hit rebuild mode faster.

Don’t just stop training—recover on purpose.
Relax. Breathe. Let your body do what it’s built to do.

Recovery Starts with the Breath: 4 methods

-Breathe: Right after training, sit or lie down for 5–10 minutes. Inhale deep (4–6 sec), exhale slow (6–8 sec). This signals your nervous system to relax. If needed, apps or guided breathwork can help.

-Relax: Light stretching, meditation, or just sit quietly with eyes closed. Even a few minutes helps flip the switch to recovery mode.

-Move: Slow walking, yoga poses, or foam-rolling. Skip the post-workout scroll or task list, give your system time to reset.

-Recovery: Outside the gym, build your parasympathetic strength with cold exposure, HRV-based tools, or daily breathwork. The stronger your recovery reflex, the faster you can switch.

Work on one or two things that would be easy to add into your routine. Don’t add more stress by trying to do everything.

Quick Summary:

1. 5–10 min diaphragmatic breathing immediately after training.

2. Pair with gentle stretches or intentional relaxing.

3. Weekly “PNS training”: walking, cold showers, or HRV biofeedback.

4. Replace screen time or jumping right back into daily life with a true cooldown.

^{Respond with “CHILL” to this email if: You want to join the 5‑Day Parasympathetic Recharge Challenge. Very chill, daily emails on intentional PNS work.}

^{Maybe you’re wanting another recovery pillar? Maybe you’re thinking nutrition should be one of them? Respond with “REGEN” for our Refuel Right email series for daily recovery information and what to add to your shopping list.}

THE TAKEAWAY

• Recovery Is Your Offensive Edge: Treat rebuilding like a training block.

• Structure > Chance: Sleep, PNS, and stress management are non-negotiables.

• Rise & Apply: Work these methods in for the week. Just fit it where you can and feel the difference.

 See You in Issue #007!

If you’ve made it this far, I’m assuming you’re finding some value in this week’s newsletter; and that’s exactly my goal, so I’m glad to hear it.

If it’s not too much to ask, go ahead and share it with a friend or someone you think would appreciate it too!

It would mean a lot. Thank you.

Thank you,

Stephen Holmes Founder, Linking Performance & The Weekly Standard

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