The Science of Recovery
Hey, hey beautiful human! Today we’re talking about something that does not get talked about enough in the fitness space… but it’s one of the most important pieces of your results.
And that is: recovery.
I know recovery isn’t as flashy or exciting as the workouts themselves. It’s easy to get caught up in the mindset of “more is better”—more workouts, more intensity, more sweat. But the truth? Recovery is where the magic actually happens.
Your progress doesn’t happen in the workout itself—it happens in the rebuilding process after.
So today we’re breaking down:
What recovery really is (and what it isn’t)
Why it’s so essential for building muscle, burning fat, and staying consistent long-term
The science behind how your body repairs and rebuilds
What effective recovery actually looks like—and the most common mistakes I see women make
Some simple action steps you can start today to improve your recovery and feel better in your body
If you want more from me, be sure to check out...
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Get my eBook: FREE Macro Counting Ebook
Amazon Storefront: Julie Ledbetter's Amazon Page
Transcript
00:00 -
Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go Hello and welcome back to Embrace your Real. I'm so pumped that you're here, whether you're walking, you're driving, you're hanging out at home. I'm so grateful that you're taking the time to tune in.
00:37
Today we're going to be talking about something that does not get talked enough about in the fitness space, but it's one of the most important pieces in your results, and that is recovery. I know that recovery is not as flashy or as exciting as the workouts themselves. It's easy to get caught into the mindset of more is better, more workouts, more intensity, more sweat, but the truth is, recovery is where the magic actually happens. Your progress does not happen in the workout itself. It happens in the rebuilding process after, and so today we're going to be breaking down what recovery is really is and what it isn't, why it's so essential for building muscle, burning fat and staying consistent long-term. The science behind how your body repairs and rebuilds, what effective recovery actually looks like and the most common mistakes that I see women make. And, last but not least, some simple action steps that you can start today to improve your recovery and feel better in your body. But before we dive in, I want to share this review. I don't know the name, but she gave a five-star review and said amazing, love your passion for helping other women and their health and wellness. Thank you so so much for taking time out of your day to send in this review. Okay, let's get into it. So first we need to talk about what recovery actually is, because I know that this is one of those words that gets thrown out a lot in the fitness space, but it's not always fully understood.
01:55
Recovery isn't just taking a day off or waiting until you're not sore anymore, although rest days can absolutely be part of it. Recovery is the process your body goes through to repair, rebuild and restore after the stress of exercise. It's actually how your body makes all those strength gains, energy gains, hormones, balance wins and inflammation reductions that we're working so hard for. But here's kind of what's happening behind the scenes. So when you strength train, you're intentionally putting stress on your muscles, you're creating those tiny micro tears in your muscle fibers, and that's actually a good thing. But the real magic doesn't happen during your workout. It happens after, when your body gets to work, repairing those muscle fibers, rebuilding them a little bit stronger and a little bit more resilient than they were before.
02:44
And it's not just your muscles that need love during recovery. Your energy systems also take a hit. When you're lifting or sprinting or pushing through a tough workout, you burn through your glycogen stores. That's just your body's quick access energy source. Refueling and replenishing those stores is a key part of recovery, because without it your body doesn't have the resources that it needs to show up strong for your next session. Your nervous system plays a role here too, especially after lifting high, intense workouts or heavy lifting or anything really that spikes your heart rate big time. Your nervous system takes on a lot of that load to keep your body in that fight or flight mode while you're training. But here's the thing it does need time and sometimes specific recovery practices to shift back into that rest and digest mode where true healing, rebuilding and hormone balance can happen.
03:38
So let me say this loud and clear recovery is not about being lazy, it is not about skipping workouts. It's about strategically creating the space that your body needs to actually adapt to the work that you're putting in. Because here's the reality that I want you to hold on to Exercise is the stress, recovery is the adaptation. No recovery, no adaptation, no results. You can't out-train poor recovery. You cannot white-knuckle your way to progress if your body never gets a chance to rebuild. And, honestly, pushing through without proper recovery does not make you more disciplined. It just makes your progress harder, slower and way more frustrating than it needs to be. So if you're serious about building strength or feeling good in your body and actually seeing the results of your hard work, recovery isn't optional. It's part of the plan, and in the next part of this episode, I'm really going to be breaking down exactly what effective recovery looks like, because, yes, there is a difference between active recovery, total rest and recovery that actually supports your goals. So let's dive into that.
04:46
Next, let's kind of get a little nerdy for a second and talk about what's actually happening in your body when you recover. So, when you lift weights, your muscle fibers experience something called micro tears. These aren't bad. They're actually what trigger the muscle building process. But in response to that damage, your body actually sends in repair crews, so satellite cells and amino acids that patch up the fibers and make them stronger. This process is what's called muscle protein synthesis, and here's the key it doesn't happen while you're working out. It actually happens after your workout, during rest. While you're working out it actually happens after your workout, during rest.
05:27
Now, this repair process doesn't just need time. It also needs the right fuel, and that's where your protein intake comes in. You need enough amino acids available to actually rebuild the muscle tissue. At the same time, your nervous system, specifically your central nervous system, also needs to recover. Heavy lifting and heavy intensity cardio do place a demand not just on your muscles, but also your nervous system's ability to fire those muscles. So if you don't give your nervous system enough time to reset, you're going to start to feel fatigued, sluggish and maybe even unmotivated to work out. Lastly, your glycogen stores, which come from carbohydrates. Those need to be replenished. If you're constantly burning through those energy stores and not restoring them, your performance is going to take a hit. So recovery isn't just about taking a day off. It's about supporting your physiological processes that allow your body to adapt, to rebuild and to come back stronger.
06:26
Okay, let's get real for a second, because I know that it can be tough to tell the difference between pushing through a challenge and pushing past your limits in an unsustainable way. So how do you know if your recovery needs a little extra attention? Let's kind of break down a few red flags that your body might be under-recovered Muscle soreness that just won't quit. So if you're still sore three, four or even five days after a workout, especially if it's consistent, that's a sign that your body isn't bouncing back the way that it should be. Soreness for a day or two, that's totally normal. But lingering pain, that's your body waving a red flag, feeling unusually fatigued, not just tired but dragging Like your legs feel really heavy and warm up. Your lifts feel harder than they should. Your heart rate is spiking faster than normal. If your workouts feel harder even though your training hasn't changed, that's a recovery issue. Maybe you're having trouble sleeping or you're waking up very groggy. Quality sleep is one of the most powerful recovery tools. If you're just constantly tossing and turning or you're waking up feeling like you didn't sleep at all, that's a big clue that your nervous system might still be in overdrive.
07:39
Mood swings, irritability, low motivation. When recovery is off, so are your hormones, and that affects your mental and emotional state. So if you're snappy, if you're feeling blah, if you're dreading the workout that you used to love, it might not be a motivation issue. It could be a recovery issue. You're getting cravings out of nowhere, especially for sugar or carbs or processed foods. When your body's stressed or depleted, it looks for quick energy. This doesn't mean that you're failing at nutrition. It means that your body is asking for support. You're plateauing or you're regressing in your progress. So if your lifts feel stuck or your endurance has flatlined, or you're seeing zero changes in your body despite constant, consistent workouts, that's a huge sign. Progress comes after recovery. So if you're not recovering, you're not adapting.
08:28
And, last but not least, hormonal shifts or cycle irregularities. This is a big one for women. If your period has suddenly been irregular or super painful or missing altogether, or you're just feeling off like your hormones are out of sync, don't ignore it. That's a full body signal that stress and under-recovery are taking a toll. Here's what I want you to remember If you're noticing any of these signs, it is not a reflection of your discipline or your willpower or your fitness level. It's not that your body can't handle the training. It's that your body isn't getting what it needs to recover from it. You don't need to be training harder, you need to recover smarter, and we're going to talk about exactly how to do that next.
09:11
So let's kind of break down what effective recovery looks like, because spoiler alert recovery is not just taking one random rest day when you're feeling totally burned out, or you're only resting when you absolutely have to, when you're exhausted or sore or sick or injured. You're missing the point. True recovery is actually proactive, not reactive. It's something that we build into our routine on purpose, not just something that we default to when we hit the wall. So here's what solid, science-backed recovery includes.
09:44
Number one prioritizing sleep. This is the most underrated recovery tool. I'm going to say this as clearly as I can. No amount of supplements, foam rolling or fancy recovery gadgets can make up for poor sleep. Sleep is your body's number one recovery tool. This is when your body goes into repair mode. It's when your muscles rebuild. It's when your brain clears out waste, your hormones regulate and your immune system resets. During deep sleep, your body releases growth hormones, which is a key player in both muscle repair and fat loss. But if you're skimping on sleep, you're basically short-circuiting your body's ability to recover.
10:27
I need you to try to aim for seven to nine hours of quality sleep every single night. Not I was in bed for seven hours, but I was scrolling on my phone for three of those. I'm talking about real restorative sleep. A quick few tips to improve your sleep are number one stick to a constant bedtime and wake up time, even on the weekends. Two, keep your room in a cool, dark, quiet. When we got Blake, I also got blackout curtains and I have to say those are a total game changer. Also, the sound machine chef's kiss, love them. Three shut down screens at least 30 to 60 minutes before bed. I know easier said than done, but that really really will help you to get that quality sleep. And last but not least, avoid caffeine too late in the day. It can really stay in your system for hours. If you only focus on one recovery habit, let it be this one, because sleep truly, truly is your superpower.
11:22
Number two dialing in your nutrition. This is fueling the repair process. The second pillar of recovery is your nutrition because, remember, your body cannot rebuild what it doesn't have the materials, for here's what I want you to focus on Hit your protein target consistently. Protein provides the amino acids your body needs for muscle repair. If your protein is too low, your recovery will suffer, no matter how much you sleep or how many rest days you take. Do not fear carbs. Carbs replenish your glycogen stores, which get used during your workouts. They also play a huge role in hormone balance, especially for women workouts. They also play a huge role in hormone balance, especially for women. Low carbs plus high intensity training that's a recipe for burnout and hormone dysfunction. And last but not least, stay hydrated. Water is essential for every single recovery process in your body, from moving nutrients into your cells to flushing out waste products. A good general target is about half your body weight in ounces of water per day, plus more if you're sweating a lot. Recovery nutrition isn't about restriction. It's really about support.
12:29
Number three strategic rest days. Not just off days, but strategic rest days. Rest days aren't just about not going to the gym or doing your workout or whatever it is. They're about giving your body the intentional downtime that it needs to repair, reset and come back stronger. And here's the thing. Rest days don't have to mean zero movement. In fact, gentle movement can actually enhance recovery by improving circulation and reducing muscle stiffness. Enhance recovery by improving circulation and reducing muscle stiffness. So, instead of thinking of it as a day off, I want you to think of it as a low impact movement day. Some of my favorite options walking, pilates, stretching, mobility, work, foam rolling. The goal on rest days is to move your body in ways that feel good, not to push harder. And here's your permission slip you do not need to earn rest. Rest is part of the plan. It's what allows your body and allows your workouts to actually work.
13:30
Number four managing stress. Because stress is stress in your body. One thing that I always remind my girls of inside my Movement with Julie community is this your body does not separate workout stress from life stress. Stress is stress. So if your workouts are intense and your life is also intense work deadlines, relationship challenges, lack of sleep, new baby changes in your family life, whatever it is that's a lot of stress on your system, and if you're not actively managing that stress, your recovery will suffer. Effective recovery means supporting not just your body but your nervous system too. Some simple ways to kind of regulate your stress response is deep breathing or box, breathing, so inhaling for four counts, hold for four, exhale for four, hold for four. Meditating or praying, even if it's for five minutes, journaling, spending time outside in nature, setting boundaries around your time and energy.
14:35
Recovery isn't just physical. It's mental and emotional as well. Lastly, I want to talk about active recovery, because total stillness isn't always the best option. Gentle movement helps to increase blood flow, bring oxygen and nutrients to your muscles and help flush out metabolic waste products that build up during exercise. So on your recovery days, aim for light movement that feels good, whether that's walking, swimming or cycling at an easy pace. Mobility flows, dynamic stretching, foam rolling, whatever it is. Remember that the goal here isn't to get sweaty or hit PRs. The goal is to support circulation, loosen up those tight muscles and help your body feel better going into your next workout.
15:20
I also want to call out a few really common mistakes I see so many women make when it comes to recovery. And I say this with so much love, because I've made these mistakes myself and I know how easy it is to fall into these patterns, especially when you're motivated and you really want to see results. But here's the thing these mistakes can quietly sabotage your progress, even when you're showing up consistently and doing what feels like all the right things in your workout. So let's kind of break them down. Number one believing that rest is lazy or thinking that more workouts automatically equal more results. I get it. The hustle mindset is strong, but your body doesn't grow, it doesn't get stronger or it doesn't change during the workout. It grows and gets stronger after, when you give it time to repair and rebuild. More isn't always better. Smarter is better.
16:08
Number two skipping sleep and trying to make up for it with more caffeine. I know how tempting this is to just power through the extra cup of coffee, the energy drink, but I need you to hear this that sleep is your body's number one recovery tool. No supplement, no pre-workout, no green juice can replace the power of deep quality sleep. Number three under eating while increasing your workout intensity. If you're pushing harder in the gym or your workouts but not fueling your body properly, you're not giving it the raw materials that it needs to recover. Muscle repair, hormone balance, energy production all of that requires nutrients. You cannot under eat your way to strength and health.
16:52
Number four not listening to your body's feedback, pushing through soreness, fatigue and even pain instead of adjusting. Here's the deal. Your body's always communicating with you, but if you're stuck in the mindset of I just need to push through, you can easily miss those signals. And ignoring them doesn't make you more disciplined. It makes you more likely to burn out or get injured.
17:15
And last but not least, number five fearing rest days because you're afraid of losing progress. I know I get it. Rest days can feel uncomfortable, especially if you're used to losing progress. I know I get it. Rest days can feel uncomfortable, especially if you're used to being go, go, go, go go. But let me be clear Rest days are a part of the program. They're not a break from the work. They are the work. They are what allow you and your body to actually adapt, get stronger and keep showing up well. So if you recognize yourself in any of these, I want you to know that you're not alone and there's nothing wrong with you. But awareness is key. When you start seeing recovery as a crucial part of your fitness plan, not as an optional extra, that's when things really start to click, and next we're going to talk about what good recovery actually looks like, so that you can start supporting your body the way that it deserves. I'm here to tell you that rest days do not erase your progress. They protect your progress. Recovery is not weakness. It's actually one of the smartest things that you can do for your results and for your long-term consistency.
18:18
Your action plan for better recovery is number one check your sleep. Are you constantly getting seven to nine hours of sleep? Number two are you hitting your protein and staying hydrated daily? Number three do you have at least one to two intentional rest days per week? Number four are you paying attention to your stress levels and giving yourself space to decompress? And number five are you listening to your body and adjusting to what you need to Remember that the goal is to not just work hard. The goal is to recover well enough so that your hard work actually pays off. And one last thing if you've ever felt like you had to work out six or seven days a week to make progress, I just want you to know that that's not how it works.
19:05
Here, inside my Moot with Julie weekly workout community, we actually cap your workouts at five days a week max, and that's actually on purpose, because the truth is, your body doesn't build strength while you're working out. It builds strength while you're recovering, when you're lifting, you're sprinting, you're pushing through any kind of training, you're actually breaking down that muscle tissue. That's the stress part of the equation. But the adaptation the part where your body actually repairs, rebuilds and come back stronger that happens on your rest days. More isn't always better. Smarter is better. I know I said that at the beginning of the podcast, but I need to reiterate that More isn't always better. Smarter is better.
19:49
Overtraining can lead to stalled progress, burnout, hormone imbalances and even injury, which is the opposite of what we want here. I'm here to help you build strength. I'm here to help you feel energized. I'm here to help you stay consistent for the long haul, not just burn yourself out for a quick fix. So, yes, we work hard here, but we also rest hard, because that is the balance. That is actually what delivers results, that is what keeps your body feeling good and that is what makes this sustainable. Movement with Julie is built to support your body, not to break it down, and that's why we honor recovery just as much as we honor the work. So if you want to learn more, you can go to sale that's S-A-L-Emumajulicom, or you can find it in the link in the show notes.
20:26
I hope that this episode helps you really shift the way that you think about recovery, because it's not just about taking time off. It's about giving your body the support that it needs to thrive. You don't get stronger during your workouts. You get stronger between your workouts. Recovery is where your body adapts, rebuilds and transforms. So honor your workouts, but honor your recovery just as much.
20:46
If this episode was helpful for you, would you do me a favor and share it with a friend who might need this reminder as well? Also, if you haven't already left a review, I would love for you to do that. It really does help us get the message out to more women, which is always the goal. So you can screenshot this, post it up on your Instagram story. You can also send this link to a friend or a coworker someone you feel like would really benefit from it. But thank you for being here, thank you for showing up and thank you for honoring your body with rest. Trust me when I say your body will thank you for it. I love you so dang much. I mean it, and I'll talk to you in the next one.
21:31
All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing if you are not already following me on the gram, be sure to do so. Julie A Ledbetter yes, it's with an A in the middle for that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it.