Let’s face it—most breakfast options just don’t cut it.

Toast? Too light. Cereal? Mostly sugar. Skipping it altogether? Not ideal.

If you want real fuel to power your day, it’s time to upgrade to Huel Black Edition. This ready-in-seconds shake is packed with 40g of plant-based protein, 27 essential vitamins & minerals, and 0 artificial sweeteners—just science-backed nutrition to support your muscles, digestion, and more.

Oh, and did we mention? It’s delicious.

Right now, first-time customers get 15% off, plus a free t-shirt and shaker with code HUELSPRING, for orders over $75.

Find your fuel

When it comes to progress in fitness, whether you’re chasing strength, fat loss, or better performance. What you do outside the gym matters even more then the workouts themselves. But recovery isn't just foam rolling and protein shakes.

There’s a clear hierarchy to effective recovery. Get it wrong, and you’re spinning your wheels. Get it right, and you unlock the ability to train harder, bounce back faster, and see better results with less burnout.

Let’s break down the three tiers:

Sleep is non-negotiable. It’s where growth hormone is released, muscles repair, and the nervous system resets. You can’t out-supplement or out-eat poor sleep. Chronic lack of quality sleep increases cortisol, slows fat loss, and impairs recovery. Aim for 7–9 hours of uninterrupted sleep, prioritizing consistent bedtime and wake-up times. A Dark, cool, quiet room is ideal.

Food is your recovery fuel. Without enough calories, protein, and micronutrients, your body won’t have the raw materials to rebuild stronger.

Protein is the building block, carbs replenish glycogen, and fats support hormones. Skimping on any of these slows you down. The priority here is protein, ideally 0.7–1g of protein per pound of body weight. Whole food carbs around training, and quality fats like olive oil, nuts, and fatty fish with a varied exposure to other micronutrients and vitamins will shore up this area of recovery.

Massage guns, cold plunges, sauna sessions, and lacrosse balls are great, but only when sleep and nutrition are dialed in. Think of tools as the “polish,” not the engine.

They can enhance blood flow, reduce soreness, and support mental recovery—but they’re not magic fixes. Don’t rely on tools to mask fatigue from poor sleep or junk food.

Are you averaging 7–9 hours of sleep per night
Are you avoiding caffeine 6+ hours before bed
Are your meals including protein, carbs, and healthy fats
Are you hydrating with at least half of your body weight (lbs) in ounces of water
Are you eating within 30–60 minutes after training
Are you only using recovery tools as a bonus, not a crutch
Are you listening to your body and adjusting training if you’re not recovering well

Want a personalized recovery plan built into your training? My coaching isn’t just about workouts it’s about making sure your recovery supports your goals. Let’s build your performance from the ground up.

Simply reply to this email to get started!