Sleep, Recovery, and Your Metabolism
Hey Squadies!!
Brodie and I have learned so much on our wellness journey as parents to four boys. From the types of workouts we prioritize to the foods we incorporate into our diets to feel our best, one thing stands out above all: sleep is the foundation for everything. Without a good night's sleep, everything else becomes an uphill battle. Life feels like a constant struggle.
We've experienced firsthand how poor sleep impacts every aspect of our lives—our energy levels, workout performance, moods, relationships, and even our metabolic health. The effects are significant, and it's a daily reminder of just how crucial quality sleep is to overall wellness.
And truthfully, for far too long we just assumed because we were parents that poor sleep was the norm and it was the way life was meant to be. However, when we finally said enough was enough and decided to try and do whatever it takes to improve our sleep we realized that even as parents there is LOTS WE CAN ACTUALLY CONTROL that will drastically improve our sleep and in turn, our workouts, our hormones, metabolisms and energy levels!
Sleep + Recovery: The Lean Secret Weapon
Firstly, sleep & recovery go hand in hand and what I have learned the hard way is that focusing solely on just training more (and inevitably neglecting your recovery) has a whole host of negative consequences. I can honestly say now I can train less, recover more and even at 37 years old feel better, fitter and healthier than when I was training 6 days a week as a professional athlete.
This is because providing our body ample time to recover allows our body to repair and rebuild. Sleep is an essential part of this equation and usually when people hit a plateau or fail to see results from their training it’s because they aren’t getting the sleep portion of their recovery routine right (believe me, we were there not too long ago and it was a terrible feeling).
During deep sleep, your muscles recover from workouts, your mind resets, and your metabolism gets a fresh start for the next day. If you’re cutting corners on sleep, you’re missing out on:
Faster recovery after workouts.
A stronger, more efficient metabolism.
More energy to tackle your day (and your workouts).
Improved immunity and sick less often
That’s why we made sleep a priority and tested countless methods to improve it, from bedtime routines to breathing exercises. And yes, that even included mouth taping—more on that in a second!
Small Recovery Habits That Make a Big Difference
Getting great sleep is the foundation, but it’s not the only piece of the recovery puzzle. Here are some other simple recovery habits we swear by:
Active Recovery Days: Light movement like stretching, yoga, or even a walk helps boost circulation and speeds up muscle repair. I made the mistake in the past of thinking of recovery days as a sign of letting myself go but that simply isn’t the case. They are VITAL.
Hydration & Nutrition: Drinking water (particularly infused with electrolytes) and fueling your body with nutrient-dense foods help reduce inflammation and keep your metabolism running strong. The electrolyte portion of this equation has been huge for both Brodie and I. We have them every single morning. Here’s the link for our favourite electrolytes.
Consistency in Workouts: Even on rest days, keeping a consistent schedule helps regulate your body’s internal clock. Routine is much more impactful that I used to think. This is also the case with a bedtime routine! (P.S. Join LEANSQUAD to stay on track—your first month is FREE when you fill out the form below!)
Mouth Taping for Better Sleep
Now onto mouth taping, because this is singlehandly one of the biggest game-changers for us in terms of both our sleep, recovery and even our overall fitness. It might sound wild, but it’s so simple and effective for improving sleep quality by encouraging nasal breathing. Better breathing = deeper sleep = better recovery.
Since we started mouth taping, we have been tracking all of our metrics. We both use the whoop band (linked here) and from the onset of our mouth tape journey we have seen HUGE improvements in our REM & DEEP Sleep. This is the most crucial part of sleep as it is the only time your brain and body can actually repair itself. Before mouth taping our REM & DEEP Sleep was a measly 2hrs a night. After mouth taping it shot up to over 5 hours some nights!
Not only did mouth taping change our sleep but it also changed our fitness related metrics including our HRV & Resting Heart Rate. This has been a welcome improvement as well because for the longest time I thought there was nothing I could do to up my HRV!
In short this is why we are so passionate about mouth taping and why we initially created Tapeher Mouth Tape in the first place. We wanted to create a mouth tape that would be comfortable but also and most importantly help you sleep better and feel your best. It’s gentle, easy to use, and a total game-changer for anyone looking to optimize recovery and metabolism. It is currently on sale for Black Friday so if you’d like to get up to 45% off and free shipping on all orders take advantage now!
Recovery + Metabolism: The Dream Team
Lastly, when you focus on sleep and recovery, your metabolism works for you, not against you. A well-rested body burns fat more efficiently, handles stress better, and performs at its peak. Combine that with a solid fitness routine (hello, Lean Challenges!) and a balanced diet, and you’ve got a recipe for unstoppable results.
Take the First Step
Ready to prioritize your sleep, recovery, and metabolism? Here’s how to start:
Build a consistent bedtime routine.
Try active recovery and hydration to support your body.
Check out Tapeher Mouth Tape here to optimize your sleep.
Move your body with LEANSQUAD—get your first month FREE here!
Squadies, remember, your body thrives when it’s rested, recovered, and cared for. Sleep isn’t just a “nice-to-have”—it’s your secret weapon for becoming the leanest, strongest, and happiest version of YOU. Let’s keep showing up, prioritizing recovery, and crushing life together.
You’ve got this!
Phil