The 5 Recovery Mistakes Keeping You Exhausted (Even If You “Do Everything Right”)
Most people think recovery is just “resting more.”
But real recovery, the kind that rebuilds hormones, tissues, metabolism, and your nervous system, is an active process.
And here’s the truth:
Women and men are both under-recovering in ways they don’t realize.
Different hormones, different stress responses, but the same core mistakes keep people tired, inflamed, and stuck.
Let’s break down the five most overlooked recovery mistakes and what to do instead.
1. Treating Rest Days Like Lazy Days
Most people say they take a “rest day,” but what they really take is a collapse day, full of scrolling, snacking, running errands, and never truly regulating their nervous system.
Why this kills recovery
Your body only rebuilds muscle, hormones, and neurotransmitters when you shift into a parasympathetic (rest + repair) state.
If your brain never slows down, your body can’t repair.
What to do instead
10–15 minutes of intentional stillness/prayer/meditation
Light movement: think walking, mobility, slow yoga
Avoid heavy stimulation (constant scrolling, loud environments, screen time)
Early bedtime on rest days
Women: recovery needs fluctuate with your cycle. For example, luteal and menstrual phases need more rest and you might be able to actually feel this yourself!
Men: chronic stimulation (screens, news, late-night gaming) is a huge hidden stressor keeping your nervous system red-lined.
2. Overtraining Without Realizing It
Overtraining doesn’t only happen to athletes.
It happens to “normal” adults who mix:
too many HIIT classes
not enough sleep
caffeine for breakfast
chronic stress
under-eating protein
Signs you’re under-recovering
low motivation
low HRV and increased resting heart rate (can monitor this on a Whoop strap or Oura ring)
more soreness than you should have
irritability
poor sleep
performance plateaus
feeling “puffy”
midday crashes
What to do instead
1–2 true rest days per week
Sprinkle in high intensity sessions among a solid strength training routine. These high intensity training days should not be an every day occurrence!
Prioritize zone 2 cardio + strength training + walking instead
Track HRV or morning resting heart rate if possible
Men often underestimate recovery because testosterone masks fatigue…until it doesn’t.
Women tend to pair high-intensity training with low calories, which is a fast track to burnout.
3. Under-Eating (Especially Protein + Minerals)
Recovery requires raw materials.
But most people barely meet the minimum.
Why this matters
Protein helps repair tissues and hormones.
Minerals (sodium, magnesium, potassium) support the stress response and cellular energy.
What to do instead
Aim for:
Women: 100 g protein/day minimum
Men: 140–170 g protein/day
Add electrolytes daily, especially after exercise
Prioritize real meals and whole foods over snacks
If you’re training hard but eating like a bird, your recovery will suffer, every time.
4. Relying on Supplements, not Foundations
Supplements can support recovery, but they can’t replace the basics.
Many people stack magnesium, adaptogens, pre-workout, BCAAs, and protein powders… while still sleeping 5 hours a night and living in a chronic fight-or-flight state.
What to fix first
sleep
nervous system regulation
balanced meals
strength + moderate cardio
light exposure
adequate hydration
stress cycles and cortisol regulation
Supplements are the icing, not the cake.
If you do supplement:
Of course, we recommend getting testing before blindly starting to supplement, as well as consulting with your provider. However, studies show that they following supplements are beneficial in almost any case:
magnesium glycinate or threonate
creatine
electrolytes
omega-3s
adaptogens as needed
While these may be beneficial, both men and women tend to over-supplement when they’re tired instead of addressing the actual root issue: stress + under-recovery.
5. Never Fully Shutting Off the Stress Response
You cannot recover in a body that is permanently in “go mode.”
Even if you sleep. Even if you eat well. Even if you train smart.
Hidden things that spike stress hormones
constant multitasking
unfinished to-do lists
nonstop notifications
late-night work
emotional stress
skipping meals
alcohol
caffeine + poor sleep
What to do instead
Micro moments of regulation: 3 deep breaths, 30-second pauses, grounding
Bookend your day: consistent wake time + consistent wind-down routine
At least 10 minutes of sunlight in the morning
One hour a day with no screens
Men often repress stress until it manifests as irritability or low motivation.
Women internalize stress and stay in a high-cortisol cycle longer.
Both patterns block recovery.
The Bottom Line
Recovery isn’t something you “fit in” when you have time.
It’s a biological necessity, and the reason so many people feel tired, inflamed, and hormonally off.
When you fix these five mistakes, your body finally gets permission to repair.
Sleep gets deeper.
Hormones stabilize.
Strength improves.
Energy returns.
Inflammation drops.