Back for episode 2.

This week I'm calling out the thing most people get completely wrong with recovery — skipping the basics and jumping straight to the fun stuff. Saunas, ice baths, compression boots. None of it means anything if your sleep and nutrition are a mess.

I break down my actual routine, what's non-negotiable versus nice-to-have, and what I've changed recently that's made the biggest difference.

Then I get into heart rate monitor training — why I cap almost every session by heart rate now, which monitor is actually worth using, and why your wrist sensor is probably lying to you.

Also: a shift in how I think about coaching, a rant about social media call-out culture, the snap your fingers responses, and listener questions on training and mental health, motivation, and knowing when to push through versus back off.

Leaving for Stockholm World Champs in less than two weeks. No script. No edits. Just a real life Run Down.

Spotify links

📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~

💪🏻 Work with me: ~[https://forms.gle/NFJZ7osvnh5KtzaGA](https://forms.gle/NFJZ7osvnh5KtzaGA)~

🧬 Myprotein — code ANTH for up to 50% off: ~[https://creatorlink.shop/3PBzBef](https://creatorlink.shop/3PBzBef)~

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💤 Hyperbolic Sleep — code ANTH for 15% off: ~[https://www.hyperbolicsleep.com](https://www.hyperbolicsleep.com/)~