Peak

which means the amount of carbs you need to ingest should be dialed down (often considerably) if weight loss, health, and longevity are your primary goals. Personalizing your

But when athletes rest and recover effectively, they experience a positive adaptation and a gain in performance.

Expert-generalists also tend to connect more effectively with people, and most important, connect with people from different groups. This style is referred to as having an “open network” and has been cited as the number one predictor of career success.

Countless athletes have reported that 15 minutes of LBT in the morning over breakfast or coffee does wonders for energy levels and mood for the day.47

The problem today is the significant loss of gut bacteria diversity, which experts believe is due to our highly processed diets, lack of physical movement, heightened stress levels, and modern environments.

Don’t quit. Suffer now and live the rest of your life as a champion. —MUHAMMAD ALI

In short, REM sleep enhances our emotional intelligence, a key piece of the puzzle in the evolution of humans.

More mitochondria, means more oxygen—a big win for endurance athletes! Research is still in the early days—all the studies being done in mice, not humans—but this could be the next wave of supplements.

The base of the pyramid is the foundation for successful recovery—nutrition, sleep, and stress management (mental-emotional health). Penfold emphasizes to his staff, “If you’re not sleeping or you’re stressed out at home, you can take all the ice baths in the world, you won’t recover effectively.”