The Recovery Protocol
Sleep, stretching, screens, and touch - the unglamorous half of training where the adaptation actually happens.
Priya NairRecovery instructorAll levels(4 reviews)
Training breaks you down; recovery builds you back stronger. The Recovery Protocol treats the hours away from the gym as the other half of the program - sleep architecture, a stretch routine measured in minutes, a screen-free hour that rewrites bedtime, and an honest look at what touch-based recovery is actually for.
Nothing in this course requires equipment, supplements, or a cold plunge. It requires ten minutes and a door you can close.
What you'll learn
- Build a ten-minute evening stretch routine you'll actually repeat
- Protect the last hour before bed from the screen that's stealing your sleep
- Understand what massage and self-massage can and can't do
- Schedule recovery like a session, not an afterthought
The curriculum
5 lessons · 38 min · 1 quiz
- Recovery is trainingWhy the hours away from the gym decide what the hours in it are worth.
- The ten-minute stretch that replaced a gym membershipA short evening routine built around repeatability - the stretch habit that actually survives.
- The screen-free hour that's rewriting bedtimeProtecting the last hour of the day - the cheapest sleep intervention that actually works.
- What massage teaches about touch and trustAn honest look at touch-based recovery: what it does, what it doesn't, and why it still matters.
- Recovery checkQuizFour questions on sleep, stretching, and rest as a skill.
2 lessons are free to preview - no account needed.
Priya Nair
Recovery instructor
Priya teaches sleep, rest days, and the parts of training that happen away from the gym. Her background in physical therapy shows up in how skeptical she is of anything sold as a shortcut.
Student reviews
What students say
4.8
4 reviews
No reviews yet. If you've taken this course, yours would be the first.
- Oliver H.
I bought this expecting a stretching video and got a genuine argument for treating recovery as part of the programme. My sleep is the best it has been in years.
- Nadia C.
The screen-free hour is the only sleep advice that has ever stuck for me, mostly because Priya explains why rather than just instructing.
- Greg T.
Solid and honest, particularly about what self-massage can and cannot do. The ten-minute stretch is now part of my evening.
- Mei Z.
Refreshingly sceptical. She spends as much time telling you what does not work as what does, which made me trust the rest.
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