I recently got an infrared sauna and set it up in my bedroom. Now on my training days, I can come home, spend 20 minutes in the sauna, then take a cool shower and have dinner. This has done wonders for my recovery and I have way less soreness and feel less beat up. It's allowed me to work harder each day that I train which has been a game changer for me. Before, I could only manage 3 sessions a week or I'd feel beat up and broken. Now I can manage 2 sessions a day and still work and function the next day. NownI just need to get my sleep squared away so I'm not drained during the weekends.

Just got hired to teach the fundamentals class. Super excited for the opportunity and how it will shape my understanding of the art.

@Zac Sway It was good. Managed to earn the number 2 podium spot this time which was nice.

So fun fact, I was reading literature on this last week. The data shows that rapid weight loss can have a negative impact on performance, especially if you're trying to cut more than 5% of your body weight in 2 weeks or less. If you are doing rapid weight loss, increasing training with liquid restrictions has the least impact on performance as long as you have more than an hour, ideally more than 3 hours, between weigh in and your match. Then you need to carb load and hydrate with about 1.5L for every Kg lost. The ideal way is portion control and trying to aim for about 1-2 Kg per week. As it pertains to diet trends and performance, most of the hot diets right now will negatively impact performance, i.e. keto, carnivore, paleo, gluten free.... However, one dietary pattern that did show promising data that improved performance was the Mediterranean diet, which showed subjective improvement with muai thai athletes. Here is the NASM guidelines for planning a weight loss plan as it pertains to finding your target weight goal. https://www.nasm.org/resources/calorie-calculator#:~:text=Men:%20(10%20%C3%97%20weight%20in,%C3%97%20age%20in%20years)%20%2D%20161 A quick formula for the same thing would be target weight x 12-13 = daily calories total

The other 2 methods that were looked at were sitting in saunas and using diuretics to drop water weight. Keep in mind that diuretics can cause serious health issues as most flush out your body of potassium and is banned in sports (as is most of the supplements many bjj athletes use)