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"6 Key Factors in Proper Exercise Recovery Even I Didn’t Pay Close Enough Attention To Until I Really Started ‘Listening’ to My Body"

Without ‘fueling’ your workouts around these components, you could be ‘cheating’ yourself out of some of the phenomenal benefits this has to offer…

For the last 45 years, I’ve been convinced that exercise is one of the best ways to help support your health as you age. 

One reason for this is that exercise is one of the most effective ways to support your insulin and leptin sensitivity.

Another reason why exercise is sometimes regarded as a genuine “fountain of youth” is that when you perform it at high intensity, it can boost your body's natural production of human growth hormone (HGH). HGH is a foundational biochemical that addresses your muscle loss and atrophy that can typically occur as a natural part of aging.

Interesting enough, intermittent fasting has many of the same benefits, including dramatically boosting your HGH and optimizing your insulin and leptin sensitivity.

I believe there are many things you can do and should be aware of in optimizing your workouts with the proper recovery process. Here are some valuable components (many I learned over a considerable amount of time) that I believe can help support your recovery process...

6 Key Factors in Exercise Recovery

Here are what I consider to be some of the key factors that can influence the effectiveness of your overall workout recovery. I’ll expand on each one of these in subsequent sections so that you can understand more of the details involved...

Sleep Factor for Exercise Recovery
Getting a good night's sleep is one of six key factors for effective exercise recovery.
Listen to Your Body You must not blindly follow any type of exercise recommendation, even if it comes from me. Be sensitive to the valuable feedback your body is giving you and honor it. This is especially true for recovery.
Protein One of the best foods you can consume before and after exercise is high-quality whey protein.
Carbohydrates It's important to combine a high-quality protein with a veggie-type carb in every meal no matter what type of exercise you do. However, depending on your age and personal health, it's important to not "over carb."
Sugars It's best to avoid all sugar and fruit juice for two hours after your workout (particularly after high-intensity interval training). Sugars and fruit juices loaded with fructose can impede the HGH response and reduce the benefit of the workout.
Rest/Sleep Getting proper rest is a valuable element for exercise recovery. Interrupted or impaired sleep can affect your physical performance and can interfere with growth hormone production.
Adaptogens These are agents that can help your body adapt to chemical, environmental, and physical stress… including occasional anxious feelings, occasional fatigue, and vigorous exercise.*

As promised above, I believe each one of these factors is important enough to the optimal success of your workouts and overall recovery, that you should know a few more details about each one...

Honor What Your Body Is 'Telling' You

Listen to Your Body for Proper Recovery
When it comes to exercise, "listening" to what your body is "telling" you is an important factor for successful recovery. You're better off not wasting your time and money on synthetic forms of vitamin supplements. And vitamin E is no exception.

For years, I’ve advocated the importance of “listening to your body” when it comes to the foods you eat and as general guidance in supporting a healthy lifestyle.

And when it comes to exercise, the “Listen to Your Body” principle is vitally important to your success and proper recovery. Your body is unique in many ways and to just apply a cookie-cutter approach to exercise and recovery simply doesn’t make sense.

You must be careful with your exercise because if done improperly and without adequate recovery, you could jeopardize the benefits you seek. As far as listening to your body, one physician and high-intensity exercise expert points to three main clues your body will “tell” you if you’ve recovered from exercise. You will...

  • Experience restless energy
  • Feel like you have to engage in some type of physical activity
  • Sense a spontaneous drive to just work out

At one point, I was pushing myself too hard in my high-intensity Peak Fitness workouts. I believe my body was telling me that I was not allowing enough recovery time. So I made the necessary adjustments.

“Listening to your body” is one of the most important factors in optimizing your workouts and allowing proper recovery time. Be sensitive to the valuable feedback your body is giving you and honor it.  

Why High-Quality Protein Is Such a Vital Nutrient

Your post-workout meal can support or inhibit some of the benefits associated with exercise. So, what you eat after your workout needs careful consideration.

Generally speaking, after exercise your body is nitrogen-poor and your muscles have been partially broken down. Providing your body with the correct nutrients is therefore crucial to stop the catabolic process in your muscle and shift the recycling process toward repair and growth.

If you fail to feed your muscle at the right time after exercise, the catabolic process can go too far. Amino acids from high-quality animal proteins, along with carbohydrates from vegetables (not grains), are essential for this process.

Organic Eggs from Free-Range Chicken
Organic eggs from pastured hens are good sources of protein and amino acids to help feed your muscles after exercise.

When it comes to animal protein, there are a few good choices, including...

  • Humanely raised free-range chicken
  • Organic eggs from pastured hens
  • Grass-fed beef

But there’s one animal protein considered by many to be the gold standard and that’s whey protein. It should be minimally processed. High-quality whey protein can be particularly beneficial as a fitness food because it:

  • Assimilates quickly
  • Gets to your muscles shortly after consumption
  • Contains leucine, a rate limiting nutrient for muscle growth and recovery

I believe whey protein is one of the best types of foods you can consume both before and after a workout. And during your workout recovery, whey protein may help boost your production of human growth hormone (HGH).  

Why 'Casual' Athletes Need to Be Careful Not to 'Over Carb'

It’s important to combine a quality protein (like whey) with a veggie-type carb in every meal… no matter whether it’s a resistance training day, a high-intensity interval day, or even a non-workout day.  

Examples of beneficial sources of carbohydrates include...

  • Virtually any non-starchy vegetable (avoid carrots and beets, which are high in sugar)
  • Dark green leafy veggies like spinach, kale, or Swiss chard
  • Low-fructose fruits like lemons, limes, apricots, plums, and raspberries. Avoid high fructose fruits like apples, watermelons, and pears.

If you’re a competitive endurance athlete, then you will clearly need more carbs and can increase your fruit intake. However, for those who are not competitive endurance athletes, it’s not a strategy I recommend.

How Getting a Good Night's Sleep Can Be Critical in Your Revitalization

You’ve probably heard many times before the famous words of Benjamin Franklin: “Early to bed and early to rise makes a man healthy, wealthy, and wise.” And Ralph Waldo Emerson had his own advice: “Finish each day before you begin the next, and interpose a solid wall of sleep between the two.”

The bottom line... your body needs adequate amounts of rest to recover from your daily activities… including your workouts. And it’s well-known that a sufficient amount of sleep is one of the cornerstones of optimal health.

Sleep deprivation has become such a common condition that you might not even realize you suffer from it. Science has established that a sleep deficit can have negative effects on your overall health. Here are some examples how interrupted or impaired sleep might affect you, by potentially...

  • Making you feel hungry
  • Negatively affecting memory and ability to think clearly
  • Reducing your performance on physical and mental tasks
  • Interfering with human growth hormone (HGH) production

Sleep deprivation can contribute to premature aging by interfering with your HGH production. I recommended six to eight hours of sleep each night for adults. 

Powerful Agents That Can Aid Your Workout Recovery

Adaptogens are agents that can help your body resist occasional stress, anxiety associated with day-to-day life, and occasional fatigue.*

So, what does this have to with exercise and overall recovery?

Well, certain adaptogens can enhance your exercise performance and help shorten your recovery time between workouts.* I’ll introduce you to one of these adaptogens coming up.

But first, since I believe adaptogens can be a key factor in both your exercise recovery and overall health, I feel it’s important to get a brief perspective of their historical use...

How Soviet Research Started It All

Even though the concept of adaptogens dates back thousands of years, modern research of them didn’t begin until the late 1940s. Following World War II, Soviet scientists set out to determine why Siberians lived healthy and long lives – many living beyond 100 years. 

Over a period of 45 years, research scientists conducted a large number of studies. Since most of the research was conducted by the Russian military, many details were kept secret until the mid-1990s. But this research led to the discovery of adaptogens… a phrase coined by Dr. Nicolai Lazarev.

Together with Dr. Lazarev, Professor Israel Brekhman researched and helped show that a new class of plant compounds could help people reduce stress and live healthier lives.*

Professor Brekhman went on to create the following guidelines for an herb to be considered an adaptogen. To be an adaptogen, the herb needed to...

  • Be completely non-toxic
  • Work to help your entire system gain balance (also called homeostasis)*
  • Have “non-specific” activity by increasing the resistance of your entire body to stress rather than any specific organ*

And one such adaptogen that I feel can be a key contributor to exercise performance and recovery is an herb called Rhodiola rosea.

'Golden Root' Adaptogen Used by Russian
Cosmonauts and Athletes, and Even the Vikings?

Rhodiola Rosea
Probably used by the Vikings to boost endurance and counter fatigue, Rhodiola rosea is a perennial herb often referred to as the "Golden Root."

Rhodiola rosea is a perennial plant with red, pink, or yellow flowers. Even though it does not have a biological relationship with the common rose, it’s often been used as a substitute due to its similar fragrance. 

Rhodiola rosea (often referred to as “Golden Root” or “Roseroot”) has been probably in use since Viking times to help boost endurance, reduce occasional fatigue, and support mood.* Its consideration of use in the US has occurred somewhat recently due to the Russians keeping it behind the “iron curtain” until about 1994.

Studies have suggested how this perennial herb can have potential overall exercise and recovery benefits.* Here’s more...


Potential Benefits Behind This Perennial Herb

Rhodiola Rosea Protects Muscles
Rhodiola rosea can help protect your muscles during a workout.

But what other benefits does Rhodiola rosea support? Several studies suggest that Rhodiola rosea can be effective in how it potentially...

  • Helps reduce occasional fatigue*
  • Supports overall heart vitality*  
  • Promotes improvement in general well-being*
  • Increases antioxidant levels in certain professional athletes*
  • Aids in reducing occasional anxiety associated with day-to-day life*
  • Protects muscle tissue during exercise*
  • Helps improve some endurance capacity parameters*

Here are some of the...


Ways to Prepare Rhodiola Rosea

Rhodiola thrives in tundra-like areas, particularly on slopes, ridges, and cliffs. It can survive in somewhat moist environments, but it tends to do best in dry tundra where the soil has low moisture content.

It should then come as no surprise that Rhodiola is found in such places as northern Canada, Alaska, as well as Greenland.

Rhodiola Rosea Stems Healthy Salad
Rhodiola rosea stems and leaves can be served as part of a healthy mixed salad.

The young succulent leaves of the herb, as well as the roots, shoots, and stems, are edible and can be...

  • Cooked like spinach (leaves and shoots)
  • Consumed as a starchy vegetable (cooked roots)
  • Served in a raw, mixed salad (stems and leaves)
  • Made into a sauerkraut (leaves and shoots)
  • Prepared and eaten like asparagus (leaves and shoot)

As you can see, there are a variety of ways to consume the Rhodiola herb.

Unfortunately, some people find the slightly bitter taste not particularly palatable. Plus, not all Rhodiola rosea sources contain what I consider to be some of the key active ingredients, specifically...

  • Rosavin
  • Rosaridin
  • Rosarin
  • Rosin
  • Salidroside and Tyrosol

Without these active ingredients, the adaptogenic capability of the herb could be affected. And that’s why I feel it’s important to focus on the Rhodiola rosea that originates in Russia (particularly, that which is found in Siberia).   

Finding the right Rhodiola herb grown in the best region of Siberia can be challenging. Plus, there are many varieties offered in the US, including varieties from Tibet, China, and other areas. That’s where just the right Rhodiola supplement can help solve the unpredictable sourcing problem (and eliminate the unpleasant bitter taste at the same time).

Your Personal Checklist for a Top-of-the-Line Formula

Rhodiola Rosea is from Siberia
One of the best areas in the world to get Rhodiola rosea is from Siberia.

As with any supplement you’re considering, it’s important to do your homework and highly scrutinize the label and find out about the manufacturer’s quality processes. I put together a selection checklist that includes what I consider to be the most important factors in finding a high-quality Rhodiola rosea supplement. Hopefully, this will help save you time in the long run.

Now, here’s the list I created, in which I recommend that a Rhodiola rosea formula...

  • Originates from the dry, hostile environment of Siberia – I believe this is the best area of the world to source the raw materials.
  • Contains active ingredients: Rosavin, Rosaridin, Rosarin, Rosin, Salidroside, and Tyrosol
  • Avoids unnecessary fillers and excipients – Certain unnecessary fillers and excipients can be harmful to your health.
  • Utilizes a first-rate effective extraction process integrated by a high-quality producer – Look for evidence of a skilled Rhodiola processor with experience in environmental-sensitive growing, harvesting, extracting, and production. 

How My Team Helped Save You Time by Sourcing This Outstanding Solution

Using the above selection checklist to choose a Rhodiola rosea supplement could be a bit challenging. For example, it’s not always evident from the bottle label what constituents of the source ingredients are in the formula. And, finding details on the manufacturer could take some digging time.

Well, I decided to help you save time and take most of the guesswork out of your search. I think you’ll be pleased with what my research team discovered in Rhodiola Extract, a truly extraordinary formula.

But you don’t have to simply take my word for it. Here’s how Rhodiola Extract specifically fared against the selection checklist...

Checklist requirement Rhodiola Extract?

Sourced from Siberia?

 Yes – The Rhodiola rosea herb for this formula is harvested from the Atlai region of Siberia in Russia.

Contains important Rhodiola rosea active ingredients?

 Yes – This supplement contains the active Rhodiola rosea ingredients: Rosavin, Rosaridin, Rosarin, Rosin, Salidroside, and Tyrosol.

Avoids unnecessary fillers and excipients?

 Yes – One particular “flow agent” often incorporated in Rhodiola rosea production but not used in this formulation is magnesium stearate. This agent is made from stearic acid and should be avoided because it can potentially inhibit absorption of nutrients in your digestive tract. 

Utilizes a first-rate effective extraction process integrated by a high-quality producer?

 Yes – My team found a unique producer of Rhodiola rosea with the high-quality standard practices and effective extraction process we were looking for. See more details in the section below.

As you can see from this “report card,” Rhodiola Extract not only got passing grades, but I believe deserves a top grade of A+ overall.   

The Solid 'Story' Behind This High-Quality Manufacturer

During their research for a top-quality producer for Rhodiola Extract, my team ran across many different options.

In the end, my research team made doubly-sure sure that the chosen supplement producer showed solid evidence of some of the highest-quality processes available today.

Here’s just a small sample of this company’s capabilities and why they were chosen over others. The chosen producer of Rhodiola Extract...

  • Has over 15 years of experience working with Rhodiola rosea Siberian suppliers
  • Performs exact quantifications and characterizations of ingredients by a professional team in a state-of-the-art facility
  • Is committed to continuous improvement of QA, which is actively engaged in all aspects of product quality and safety
  • Utilizes some of the most advanced technology and analytical instrumentation, including UPLC-DAD/MS or GC-MS, in the analysis of the products

I think you can see from all this that this producer represents a serious commitment to high-quality processes in delivering a phenomenal Rhodiola rosea supplement. Plus, even though raw materials are sourced from Siberia, the final product is “Processed in the USA.”

How This Powerful Herb Can Be Beneficial to Your Overall Health*

Here’s a quick review of some of the powerful benefits that a high-quality Rhodiola rosea formula has to offer… to not only aid you in exercise recovery, but potentially support your overall health as well…*

  • Helps reduce occasional fatigue*
  • Supports overall heart vitality*
  • Promotes improvement in general well-being*
  • Increases antioxidant levels in certain professional athletes*
  • Aids in reducing occasional anxiety associated with day-to-day life*
  • Protects muscle tissue during exercise*
  • Helps improve certain endurance capacity parameters*

And with Rhodiola Extract, I feel you have one of the best formula’s available today.

Don't Underestimate the Importance of Exercise Recovery

Don’t make the same mistake I made for several years by not listening closely enough to my body when it came to exercise recovery. I believe Rhodiola Extract can be an excellent complement to your overall exercise recovery strategy and your optimal health plan.* 


  • Sourcing the Rhodiola rosea herb from one of the best regions in Siberia…
  • Ensuring the raw materials contain the most desirable active ingredients: Rosavin, Rosaridin, Rosarin, Rosin, Salidroside, and Tyrosol…
  • Selecting a top-notch manufacturer who utilizes high-quality processes and extraction methodologies…

... I believe that my Rhodiola Extract is one of the best Rhodiola rosea supplements available today! And an added bonus is the fact that the final product is “Processed in the USA.”

So, order Rhodiola Extract today and get ready to reap the benefits of this incredible Siberian herb.*

Label Snapshot for Rhodiola Extract

Supplement Facts
Serving Size: 1 Capsule
Servings Per Container: 30
  Amt. Per Serving % Daily Value
Rhodiola Root Extract 340 mg *

*Daily Value not established.

OTHER INGREDIENTS: Microcrystalline Cellulose, Capsule (Hydroxypropyl Methylcellulose).

SUGGESTED USE: Adults, as a dietary supplement, take one (1) capsule daily.

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