In his recent detailed video, Dr. Huberman addressed various practices to maintain oral health and even busted some myths. While the task might be tricky, there were a few rules to abide by that helped the microbiome inside mouths thrive.

Small choices and changes could make a huge difference. The neuroscientist cited examples of how replacing one’s common alcohol-based mouthwash with plain water could lead to better oral health. And while there was a list of changes that one would need to incorporate into their routine, there was no denying that it all added to one’s overall mental and physical well-being.

Another important aspect of maintaining oral health was how low-cost, easy methods were often the solution to the root of the problem. It was possible to aid the remineralization of teeth by simply following some do’s and don’ts.

“I certainly wasn’t aware that we could remineralize our teeth at any moment by changing the acidity of the chemical milieu of our mouth, and that they’re very straightforward, cost-saving, zero cost, and low-cost ways to do that.”

However, this also brings up an issue. While extensive solutions are available to maintain oral health, one could not possibly experiment with every single one of them. Dr. Huberman brought up the practice of oil pulling as an example. Sworn as one of the most effective ways to combat bad oral hygiene, swishing oil inside the mouth is quite popular amongst the masses.

“Am I suggesting that everyone do oil pulling? No, I don’t think the peer-reviewed evidence on oil pulling is sufficient…but as a practice, considering that it’s you know essentially near zero cost…if that’s something that you feel benefits you great.”

The bottom line is that to ensure good oral hygiene, one must keep the mouth microbiome healthy. Dr. Huberman listed some practices to avoid for the oral cavity to thrive in a previous segment.

Oral hygiene no-nos by Dr. Andrew Huberman

While brushing and flossing are two of the basic steps to follow when it comes to maintaining oral health, there are many red flags to avoid. The neuroscientist listed six practices that could hamper the mouth’s inner environment, therefore causing oral health issues.

Alcohol, sugar, acid, supplements, smoking, and mouth breathing should all be avoided. These practices contribute to drying the mouth and knocking off the pH levels of the microbiome, ultimately creating a reaction that encourages bad bacteria to thrive and cause oral health problems.

The post Dr. Andrew Huberman Unveils the Truth on Oil Pulling and Summarizes Oral Health Protocols appeared first on The SportsRush.

In his recent video, Dr. Huberman addressed concerns about oral health and various elements that surrounded it. From the use of fluorides to warnings about bad practices, the neuroscientist highlighted how it was important to take care of the mouth’s environment.

In one particular segment, he uncovered two must-dos that benefit the teeth and overall oral cavity. These two rules have their fundamentals based on how well the microbiome in our mouths thrives. The first protocol that Dr. Huberman suggested, was intermittent fasting.

Saliva production and, consequently, high levels of moisture inside the mouth helped the microbiome stay healthy. But an ideal situation that reinforced both of these factors was when one didn’t eat for an extended break during the daytime.

“There are certain times in the 24-hour circadian period in which your mouth makes the maximum amount of saliva…the saliva has an opportunity to be the optimal pH, that is chemistry for encouraging remineralization of your teeth, and that’s during the daytime.”

Saliva production varies throughout the day. While it increases during daytime, especially when food isn’t involved for an extended period, it decreases during nighttime. Since it plays a crucial role in combating streptococcus mutans, it is important to reinforce oral health at night. Therefore, Dr. Huberman suggested the second rule for maintaining good oral hygiene was to brush at night.

“I would say that nighttime brushing and flossing is perhaps one of the most important things that we could do for overall oral health care.”

Proper brushing and keeping in mind how the body’s natural clock works, one could keep up oral health easily. Aside from what one must do, there are also red flags of overall practices that hinder one’s mouth hygiene. Dr. Huberman listed those in an earlier segment.

Dr. Andrew Huberman warns of six red flags of oral health

Keeping in mind that the foundation of good oral hygiene lies in keeping the mouth moist and ensuring adequate saliva production, some practices do not enable these factors. Dr. Huberman listed six such elements that led to the drying of one’s mouth, increased corrosion of teeth, and decreased saliva.

Alcohol, stimulants, breathing through the mouth, smoking, sugar, and acidic foods lead to bad oral health. These elements put the mouth’s pH off by increasing the acidity, making the mouth drier, and enabling the bad bacteria to thrive. Avoiding these factors could help maintain oral health.

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In Dr. Huberman’s recent clip, “The “3 by 5″ Protocol: How & Why to Build Your Strength,” he shares the benefits of incorporating low repetition strength training into one’s fitness routine as well as how it benefited him based on the ‘3 by 5’ protocol first introduced by Dr. Andy Galpin.

Most people who do resistance training use either machine-free weights or even body weight. These trainers’ focus on repetition ranges from about five to, usually, fifteen reps per set, provided it’s done at sufficient intensity, so either to failure or close to failure.

Huberman says that training in these repetition ranges does help one build strength and improve hypertrophy; however, when Huberman discussed resistance training with Dr. Andy Galpin, he felt otherwise. Galpin, who introduced the ‘3 by 5’ protocol, states that at least for some part of your yearly training cycle, maybe eight or ten weeks, there is an incredible benefit to training in the three-to-five-repetition range or even lower.

During an interview with Huberman, Galpin pointed out the importance of the 3 by 5 protocol. He says that it helps boost strength, speed, and power. Galpin mentions picking 3-5 exercises. On days when you feel like giving it all, pick the higher end, and on days when you are not, pick a shorter timeframe to train.

The laid-out plan will be, if it’s a workout for some upper body muscle, three to five exercises. Three to five exercises for three to five sets per exercise, three to five repetitions per set, and three to five minutes of rest between each set. In addition, he emphasized that one can do those workouts three to five times per week.

The crucial differentiator we should focus on between power and strength is intensity. If people focus on strength, they need to do 85% more than their maximum, and if they want power, then it has to be lighter. He also adds that while getting stronger means you already have power, it still requires dedicating time.

He advises people to change the intensity based on the outcome they want; while the exercises, reps, and frequency can be in the 3-5 range. Furthermore, Huberman states that, after listening to Galpin, he adopted the 12-week rule. Huberman incorporated this training specifically for strength in this three-to-five-repetition range and witnessed multiple benefits.

What benefits did Andrew Huberman achieve after following the 3 by 5 protocol?

After Huberman followed Galpin’s new form of training, he mentioned how he achieved various benefits from it. The most obvious benefit he gained was that he got much stronger and that strength persisted even when he went back to using higher repetition ranges.

“I, of course, gained strength, but that strength stayed with me such that when I returned to higher repetition ranges, I could use more weight in good form, and that, of course, enhanced strength and hypertrophy further.”

Another effect that Andrew Huberman never expected was that his cardiovascular training improved significantly. The reason for this is that a three-five-repetition set does not elevate the heart rate for long enough that you would consider it cardiovascular training. In addition, the rest periods between those sets are long as well. 

“What I noticed was that my overall posture and my ability to maintain cardiovascular output while using good running form or good rowing form was also vastly improved.”

Therefore, with the help of this protocol, Andrew was able to carry out cardiovascular training sessions and did them in better form for longer periods. Huberman, who felt much stronger, mentions that the next benefit he noticed was that he did not get sore while training. This, according to him, was an amazing benefit.

He adds that normally when he trains in the six-repetition to fifteen-repetition range, he experiences some soreness the next day. However, with this protocol, he never faced that issue. 

“I was able to improve my strength, improve my cardiovascular output, reduce soreness. I also just felt better overall. I had a lot more energy after those workouts than I typically do after my resistance training sessions.”

Therefore, Huberman suggests the three-to-five-repetition range for everyone, as he felt improvement in his body. It enhanced his focus, cognition, and overall levels of physical energy. In conclusion, he adds that this will also allow you to get more of that Zone 2 Cardio.

The post Dr. Andrew Huberman Abides by the ‘3 by 5’ Protocol, Introduced by Andy Galpin to Him, and Shares Its Benefits appeared first on The SportsRush.

The duo devised a method for those who’ve never stepped inside a gym but wish to get in shape. In such cases, the goal isn’t to curate the perfect aesthetic or get strong on athletic levels. Rather, they provided a secret hack to achieve the best of both worlds without having to hit the gym.

The conversation began with Dr. Attia describing a hypothetical case of a subject wanting to change their physique. This particular individual has not hit the gym for a while, although he has been performing light-intensity exercises in the form of hiking and playing with his kids.

“So, the last 10 years, my only exercise has been like activities of daily living, which include sometimes hiking and playing with my kids. But yes. I haven’t been in the gym in a decade.”

The challenge was to design a routine that covered strength training and muscle mass growth. Dr. Attia added that for the hypothetical case, he started him on a Zone 2 cardio routine—light-intensity exercises that included jogs, brisk walks, cycling, and more.

Dr. Galpin took over the case and explained an exception applicable there. While for senior trainers, strength training and muscle mass growth were mostly independent goals, that wasn’t the case here. For the untrained, any amount of intense cardio could provide both results on a foundational level.

“You’re at this end of the spectrum – the opposite – those are going to be basically linked at this phase in your training. So we don’t have to do both! You can do one and get both adaptations at the same time.”

To add to this, zone 2 cardio doesn’t need to be specially tracked in one’s routine. Many daily life activities end up playing the role of light-intensity exercises. In a previous conversation with neuroscientist Dr. Andrew Huberman, Dr. Galpin elaborated on this.

Zone 2 cardio hacks: What did Dr. Galpin suggest to Dr. Peter Attia and Dr. Huberman?

Now that it was clear that Zone 2 cardio was an efficient way to ensure that individuals derived both muscle mass and strength, the Kinesiology professor revealed its sources.

During their conversation, Dr. Huberman confessed how he never managed to find the time to practice zone 2 cardio. Amidst a busy schedule and squeezing in his workout, he had to toss out other activities. However, Dr. Galpin assured him that even simple tasks such as taking groceries in and out, pacing around while talking over the phone, walking inside one’s office, and more constituted Zone 2 cardio. Therefore, it did not need a specific measure and was easy to follow.

The post “Haven’t Been in the Gym in a Decade”: Dr. Peter Attia Teams Up With Dr. Andy Galpin and Unveils the Ultimate Hack to Getting Stronger Muscles for the Untrained and Out of Shape appeared first on The SportsRush.

In his recent newsletter, Arnold writes about whether vitamin C kills colds or not. Over the years, vitamin C has been the most prevalent way to get rid of a cold when one catches it. However, what Arnold Schwarzenegger suggests is that if you want to fight against it, don’t wait until you fall sick; take it beforehand. 

Arnold cites a research study that identified that there is no use in consuming vitamin C after a cold has already hit you, as it won’t be effective. This does not mean you should completely keep away from vitamin C. It’s best to take it before you fall sick. 

“New research suggests that taking vitamin C preventatively could reduce the severity of your cold and make your symptoms less miserable.”

In the study conducted, participants consumed vitamin C before falling ill and continued the supplement during their illness. Comparatively, those who took vitamin C noticed milder symptoms by 66 percent. 

However, Arnold writes that though the symptoms might reduce, it will not affect the duration of the cold. Once an individual takes a vitamin C pill, our immune cells attack the virus cells, which leads to inflammation and damage. The reason is that vitamin C is an important antioxidant; it may hamper this collateral damage, reducing symptom severity. 

Therefore, Arnold suggests a few ways for his fellow village members to improve vitamin C in their bodies. The consumption of oranges, pineapple, kiwi, bell peppers, strawberries, papaya, and grapefruit in your diet will help improve your vitamin C levels in the body. Moreover, the Austrian Oak was not the only one who discussed vitamin C. Neuroscientist Dr. Andrew Huberman also shed light on this once. 

Does vitamin C help stave off colds and flu? Dr. Andrew Huberman shares his insight, supporting Arnold Schwarzenegger’s thoughts

A healthy immune system is integral to fitness and overall health. Vitamin C is often touted as an immune booster that helps cure colds and flu. However, Dr. Andrew Huberman squashed this age-old myth and explained it in detail.

Famous neuroscientist Dr. Andrew Huberman discussed the topic in his podcast, “How to Prevent and Treat Colds and Flu.” Allergies, infections, and fatigue can lead to colds and flu, but is Vitamin C the way to mitigate it? While vitamin C is an integral nutrient and ally for healthy immune function, it may not help many people.

Research showed that individuals find the most effective way to bring down a cold is to make it last for a brief time or use vitamin C to prevent it. But vitamin C doesn’t have any effect on a cold once you are already ill. Adding to the insight, he stated that individuals who aren’t familiar with taking heavy dosages of vitamin C can experience health distress if they do so.

Citrus fruits like lemon, orange, and berries contain high levels of Vitamin C. However, Huberman adds that it’s not an efficacious investment for staving off colds and enhancing the immune system.

The post “Could Reduce the Severity of Your Cold…”: Arnold Schwarzenegger Reveals the Truth About Whether Vitamin C Kills Colds appeared first on The SportsRush.

Focusing on the red flags of oral health, Dr. Huberman dived deeper into what one should avoid to maintain hygiene in the mouth and surrounding passage. He revealed a list of six practices/elements that could cause a mess in one’s mouth.

Alcohol

Often, the light of the party and a medium to socialize, alcohol could quickly turn into a bane for oral health. The Stanford professor observed that while alcohol could be enjoyable, it disrupts the mouth’s microbiome and the saliva’s pH balance. This causes the teeth to enter a demineralization phase.

Unlike popular belief, alcohol doesn’t cure the scratchy feeling in one’s throat during sickness. If anything, Dr. Huberman revealed that it made matters worse by killing the cells that offer protection during sickness.

Stimulants

Not just drugs, but any kind of stimulant used for medical treatments that could cause changes in the levels of adrenaline hold the potential to harm oral health. This included medications such as Adderall, Vyvanse, and so on.

The neuroscientist elaborated on how they had similar effects to alcohol wherein it changed the pH levels. While this was on a chemical level, stimulants caused damaged oral health on physical levels as well.

Mouth breathing

Studies by researchers from the University of California showed how methamphetamine addicts tend to breathe through their mouths a lot. To add to this equation, they had terrible teeth conditions.

A physical effect of stimulants on oral health was that they forced the individual to breathe through the mouth. This phenomenon causes the mouth and saliva to dry up, which is not ideal for oral hygiene.

Smoking/Vaping

Anything containing tobacco, especially cigarettes, can cause harm to both your lungs and mouth. These substances run a high risk of causing cancer and damaging the tissues in the gums. And while vaping or even cannabis might be different from smoking a traditional cigarette, Dr. Huberman warned how none of them serve any silver lining to the situation.

Sugary snacks

One of the most highly debated ingredients in the culinary world, sugar serves both as a boon and a bane. The Stanford professor explained that to ingest sugar and ensure that it didn’t cause much harm to one’s oral health, the best practice was to rinse the mouth with some water immediately after eating.

Acidic foods

Chewing up any form of carbohydrates, sugars, and starches leads to the release of acid. Apart from putting the pH levels of the mouth off-balance, acidic foods also cause demineralization of the teeth. This phenomenon is a strict no-no for oral health.

The new Huberman Lab episode is all about oral health. It covers everything from brushing and flossing, as well as how to repair cavities without drilling (which depends on how deep they are into the tooth, of course), as well as the oral microbiome, which is critical for whole… pic.twitter.com/pQu5sPvhj4

— Andrew D. Huberman, Ph.D. (@hubermanlab) February 13, 2024

An important note that Dr. Huberman reiterated throughout the segment was how all of these elements needn’t be banned. An occasional shot of alcohol was allowed, and sugary snacks could be a good treat to the tastebuds. Moderation was the key, and those who indulged needed to be more careful about their oral health.

Demineralization, remineralization, and fluoride for the teeth

In a previous AMA session, Dr. Huberman briefly touched on the subject of oral health when he addressed the presence of fluoride in tap water. While the idea might sound unfavorable, fluoride could contribute to strengthening one’s teeth through a series of chemical changes.

The remineralization of teeth refers to the natural process of repairing the tooth. Whereas demineralization refers to the loss of minerals from the teeth, making them more susceptible to damage. Both processes are independent and, therefore, can’t occur simultaneously.

Fluoride’s chemical structure allows it to take part in remineralization, thus reinforcing the teeth structure. All Dr. Huberman highlighted throughout the segment was that the dosage was the key to determining how helpful or detrimental it could be.

The post Neuroscientist Dr. Andrew Huberman Warns Against Six Red Flags for Oral Health appeared first on The SportsRush.

In a resurfaced conversation with Jay Shetty, the Stanford professor discussed the effects of dopamine release and the change in its levels in-depth. Being a peculiar chemical, it acts directly on one’s external stimulus. Therefore, Shetty was curious about how it impacted one’s way of living.

Dr. Huberman brought up a phenomenon surrounding the neurochemical called ‘reward-prediction’ error. In generic situations that involve anticipation of a result, this event usually plays its part. The theory was given by Wolfram Schultz, who suggested that the positive expectations surrounding a situation lead to an increase in dopamine.

However, here’s the twist. If the situation did not turn out according to what the individual anticipated, the dopamine levels would tank lower than the amount present before expecting. This, the neuroscientist quipped, is what happens with addictive drugs as well. The bar slowly hangs lower on the unfavorable consequences, leading to an asymmetric graph.

“Dopamine reward prediction error says that if you have less dopamine heading into something than you do afterward, that tells the synapses…to reinforce themselves.”

The trick was to manage expectations, thus gaining control over the dopamine release. Dr. Huberman suggested that this helped curb the addictive behavior and individuals end up with good practices later.

“Dopamine, fundamentally, is about accessing things that are outside your immediate experience.”

Unlike other neurochemicals that work with existing feelings that an individual may already have, dopamine works with external situations. Something that the subject may or may not be in control of. But Dr. Huberman stressed that no matter how the situation is, it was important to keep a check on the dopamine levels to ensure it didn’t crash or spike.

Dr. Andrew Huberman revealed a surprising effect of dopamine

An unexpected consequence of rising and falling levels of the neurochemical was distortion of perception. The neuroscientist gleefully revealed how dopamine would often affect one’s understanding of time.

He cited the example of how, when one performed tasks that they favored, would lose the count of time. Individuals would often feel like time passed on too fast. Whereas while performing tasks that weren’t as favorable, time would seem to move too slowly. All of this was dopamine working on one’s brain.

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Sunlight provides various benefits, and the neuroscientist has always stressed its role in physical well-being. His routine consists of various hardcore exercises, a diet he diligently follows, and watching the sunlight every morning.

In an Instagram post, the Stanford professor revealed the benefits of sunlight depending on the time of the day. Viewing sunlight generally results in increased energy levels, but that wasn’t the only positive that came from it. Dr. Huberman explained that the effects of sunlight exposure were closely associated with the circadian rhythm of the body.

Morning sunlight: Increased energy levels and shifts the ‘to-sleep’ clock earlier
Mid-day sunlight: Enhances testosterone production and improves mood
Afternoon/evening sunlight: Kickstarts the body into a sleep-wake cycle

 

View this post on Instagram

 

A post shared by Andrew Huberman, Ph.D. (@hubermanlab)

“The positive effect of viewing morning sunlight on daytime, mood, focus, and alertness is well established. It will also make you more of an earlier riser.”

The ever-changing effects of sunlight exposure are due to the phenomenon of substituting for the hypothalamus’ function. Shifting the sleep-wake cycle is one of the many tasks that the brain organ performs. But it doesn’t do so all the time.

“The circadian clock of hypothalamus is not always available for shifting your circadian rhythm. That only occurs in the early day and late afternoon.”

To understand how crucial sunlight is for the betterment of health, Dr. Huberman once talked about the two variants of exposure related to it. Human beings benefit from light and dark exposure; one sets the energy levels high, and the other helps wind down the body. They also provided benefits for the brain.

Dr. Andrew Huberman revealed how light and dark exposure impacted mental well-being

It’s no secret that going out of closed quarters and exposure to sunlight improves mood and assists the circadian rhythm. However, sunlight exposure as a phenomenon can be seen in two different ways: one where the individual sees light and the other where they see dark.

When performed at the appropriate time, light and dark exposure contributed to better mental health. While the benefits of sunlight are popular, Dr. Huberman suggested that making one’s environment dark by limiting light exposure towards evenings could present significant changes in one’s sleep cycle and mental health.

The post Dr. Andrew Huberman Reveals the True Powers of Viewing Sunlight Through Different Times of the Day appeared first on The SportsRush.

One of the topics of discussion was how to maintain a good jawline. Huberman explained how certain habits, like mouth breathing, can decrease attractiveness and affect facial structure. In the podcast, Huberman revealed the truth about mouth breathing and how to improve one’s jawline.

Nowadays, people try their best to look good, but most are not aware of how mouth breathing changes the shape of their face. During the podcast, he pointed out the major disadvantages of mouth breathing, how to overcome them, and methods to improve the jawline.

Huberman mentions that most people who are overweight or have sleep apnea have more anxiety. The reason is that they’re unable to get rid of the extra CO2, which leads them to suffocate while sleeping. These people are mostly mouth-breathers. Hence, sleeping with athletic tape on their mouth can help them breathe through their noses.

When the host asked Huberman if mouth breathing can change your face shape, he quickly answered by citing an example from a book called “Jaws.” He talks about a study where the researchers observed twins in which one kid grows up in a culture where they consume a lot of soft food, like applesauce and baby food. And on the other hand, the other one got stuck in the jungle and had to chew on bones.

The results showed that one of the identical twins had a beautiful jaw structure and high cheekbones, with his eyes being clear. But the other kid was aloof and droopy. The final result and the teeth structure showcased that chewing made a lot of difference.

Furthermore, he added another example of how facial structure changes through mouth breathing. A little girl, who once had a pet hamster, was allergic to it. Her face started aging at a rapid rate. However, when the hamster was gotten rid of, the girl was made to do nasal breathing instead of mouth closure using medical tape. This saw a change in the girl’s jaw shape while also clearing her nasal passages.

Hence, what the neuroscientist was trying to convey was that nasal breathing and chewing are what are most important for maintaining a good jaw. If one does mouth breathing, it changes the entire proportion of the face. Jaw exercisers are also another way to keep your jawline in shape, and Huberman states that they work perfectly well.

“They change your facial structure and they dilate the nasal passages.”

In addition, he mentions that the way you chew your food can modify your facial structure. Therefore, he mentions that studies have noticed that children who chew really hard food instead of slurpy foods have nicer teeth, which also helps avoid orthodontia.

“People who snore asleep during the daytime become mouth breathers and become less attractive, than the people who are nose breathers.” 

Andrew Huberman also compared how animals chew their food and bite bones, but they still have beautiful teeth structures. Hence, chewing food and breathing through your nose rather than your mouth are the best methods to improve your jawline.

Andrew Huberman revealed how humans started losing teeth

In the same podcast, Huberman shared about how extended breathing via mouth can alter jaw structure. He then added to the conversation about how humans started losing teeth.

Huberman stated that if there are bacteria present in the mouth and they stay and get into the system, it can create health issues for the body. He further mentioned that the consumption of sugar and not flossing are bad habits for overall dental health.

The post What Exactly Is Andrew Huberman’s Jaw Exercise? Discovering Methods to Improve Your Jawline appeared first on The SportsRush.

In a candid conversation, the duo discussed what exercises could prevent elderly people from facing problems surrounding movement and flexibility. Something as simple as sitting on a stool often turns into a dangerous task, and Dr. Attia was curious about ways to prevent such accidents.

This led Dr. McGill into a rabbit hole, narrating his experience with a 70-year-old client who combatted this. He began by highlighting the core issue he noticed amidst his lectures, where therapists couldn’t seem to link old-age mobility with elite athlete training.

According to what the back expert theorized, to improve mobility, especially in senior people, performance training was the key. This came from his experience of training athletes who often delved into similar routines. However, he would be disappointed to witness therapists not putting the two phenomena together.

“There will be therapists and clinicians in the room who say we don’t deal with elite athletes; we deal with the elderly… and I think… I’m showing you what the human body has the potential to do, and your arrogance won’t allow you to learn what is possible.”

This experience led Dr. McGill to recall one of his poignant experiences when he worked with an elderly patient who faced trouble sitting on the toilet seat and feared that she might fall. Instead of recommending external care, the researcher showed her a simple and easy way to maintain her balance while sitting down and standing up.

“Many of those hard-baked surgeons and clinicians started to cry as well for the first time they realized all I did was teach her weightlifting 101.”

Instead of focusing on various kinds of therapies or equipment, all Dr. McGill observed was that seniors needed some strength training basics, especially in terms of posture, to get better. This simple technique provided them with a quality life.

But Dr. McGill warned Dr. Peter Attia of the dos and don’ts of deadlifting

While strength training sounds like a magic solution, one could easily go overboard and injure themselves. In a previous segment, the back expert laid down some dos and don’ts of the exercise to foster a positive yet cautious environment.

The main principle surrounding deadlifts during senior years was to focus on the recovery of muscles rather than establishing records. So, at an age where muscles and bones take time to heal, deadlifts could potentially lead to micro-fractures. To prevent this, one must avoid overdoing weight while deadlifting and spend time resting and recovering.

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