🥵 Overtraining / Under-recovery
Autonomic imbalance / systemic fatigue
Falling performance, high resting HR, poor sleep, irritability.
A 10-second morning check — resting heart rate and 'did I sleep?' — and take the rest day when it says so.
The fix for overtraining is less; a quick morning check catches the dig and gives you permission to stop.
Move — the mechanics that fix it: Deload, refuel, sleep
Cut volume 40–60% for 1–2 weeks, raise calories/protein, prioritise sleep; then rebuild.
- Inchworm
- Knee Circles
- Superman
- Isometric Chest Squeezes
Fuel — foods to fuel it
- Salmon (cooked) (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Kiwi fruit (local SG)
- Sardines (canned in water) (local SG)
- Eggs (2, whole, cooked) (local SG)
Daily nutrient targets: omega3: 2000mg (goal), fiber: 30g (goal), sugar: 30g (limit), protein: 130g (goal), kcal: 2400kcal (goal), magnesium: 400mg (goal)
Stack — evidence-ranked compounds
- Ashwagandha (Withania somnifera) — ★★★★☆
- Magnesium — ★★★★☆
- Omega-3 (EPA/DHA) — ★★★★★
- Rhodiola Rosea — ★★★☆☆
- Creatine Monohydrate — ★★★★★
- Vitamin D3 (+ K2) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes overtraining / under-recovery?
Autonomic imbalance / systemic fatigue. Falling performance, high resting HR, poor sleep, irritability.
What exercises help overtraining / under-recovery?
Key movements: Inchworm, Knee Circles, Superman, Isometric Chest Squeezes.
What should you eat for overtraining / under-recovery?
Foods that support it: Salmon (cooked), Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Kiwi fruit, Sardines (canned in water).
What supplements help overtraining / under-recovery?
Evidence-ranked options: Ashwagandha (Withania somnifera), Magnesium, Omega-3 (EPA/DHA), Rhodiola Rosea, Creatine Monohydrate.