You’ll only get the gains you deserve from your workouts if they’re paired with solid recovery and nutrition. And while the wellness industry would like to sell you gadgets and supplements for that, it’s best to start with some basics.
For recovery—from the gym and from life—nothing is more important than sleep. And a foundation for better rest is, simply, routine. Studies indicate that people who go to sleep and wake up on a regular rhythm get more and higher-quality sleep.
This is because your body is hardwired to operate on a roughly 24-hour circadian cycle. Disruptions can lead to “increased risk for cardiovascular disease, increased risk for cancer, changes in mental health, all those sorts of things,” says Tara LeGates, a professor at the University of Maryland School of Medicine.
And while the prevailing diet advice often focuses on what you can’t eat, a better approach is to find a way to feel full and satisfied from whole, unprocessed foods. Fill your plate with vegetables, grains, and meat, fish, or plant proteins—stuff you enjoy.