#154 - Recovery, HRV and Cardio with Libby Wescombe

Weight Loss For Women: eat more, train less, get results

Libby has been on the podcast a few times before. I would definitely recommend going back and listening to those episodes (and go follow her on Instagram!). She’s smart, hot as Fk 🤣 and a perfect example of how you can look great naked and be healthy. Plus she's super knowledgeable on all things muscle, recovery, and HRV...just love her.

In this episode, Libby and I discuss:

➡️Why thinking of things as an end game isn’t helpful

➡️Having data points in lifestyle to check on health and wellness

➡️Energy availability for recovery

➡️How you don’t actually build muscle in the gym

➡️Part of building muscle is recovery

➡️How the nervous system facilitates or hinders recovery

➡️The advantages of getting into the recovery state after you train

➡️What you can do to improve your recovery

➡️The benefits of breathwork (and how to do it)

➡️How stress impacts recovery

➡️What HRV is

➡️Finding a balance between training and recovery

➡️How to track HRV (and why)

➡️HRV and inflammation

➡️Zone 2 cardio training and why its helpful for recovery

➡️How much aerobic activity to do per week

➡️Correct technique and recovery

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

You can review on Spotify HERE.

LINKS

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Follow:

Kitty Blomfield @kittyblomfield

Libby Wescombe @libbywescombe

SHOW NOTES

06:25 - Proactive tracking instead of reactive tracking

07:07 - How stability helps with recovery

08:02 - Why focusing on the basics is so important

11:18 - The importance of having a routine and being consistent

13:30 - Developing tracking skills

17:59 - Stress, alcohol, and binge eating

19:18 - The energy game

19:40 - How you can look good and feel great

21:24 - Why having more muscle is important

23:26 - Recovery and having enough energy for it

24:17 - When do you build muscle?

26:04 - What are sympathetic and parasympathetic nervous systems

28:11 - Recovery after training

32:06 - Other things to improve your recovery so you can build more muscle

33:53 - How breath work helps you with recovery

37:20 - Simple things to do after training

37:49 - How stress impacts recovery

47:07 - Asking for help

48:31 - Why you should stop focusing on things you can't control

49:06 - How journaling helped Libby

54:59 - Being present and in the moment

56:38 - The best way to track HRV

01:01:49 - What HRV is and its connection with inflamation

01:03:49 - Cardio

01:06:27 - How much aerobic activity to do per week

01:07:10 - Window of tolerance

01:08:00 - Correct technique to improve recovery

01:12:28 - Sprinting and HIIT

01:16:58 - Determine your stressors and what fills your cup

01:18:05 - The connection between Inflamation and recovery

01:19:25 - Building resilience

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