RECOVER is about giving your body the space it needs to heal, rebuild, and recharge. True health isn’t built during the workout—it’s built in the hours after. Sleep, stress recovery, breath work, and regeneration therapies are essential to restore balance, prevent burnout, and extend your healthspan.
100+Living Recover
Practical Protocols
good sleep is non-negotiable
Aim for 7–9 hours of quality sleep per night. Your recovery, hormone balance, and brain function depend on it.
wind down routine
Transition your body out of stress mode in the evening. A consistent nightly routine helps your brain and body transition into deep rest
active recovery
Rest doesn’t mean doing nothing—it means moving with intention. Engaging in light active recovery helps reduce soreness, improve circulation, and accelerate healing.
recovery breathing
Intentional breathing is one of the fastest ways to calm your nervous system and shift your body into repair mode.
What to Avoid
caffeine after 12pm (or sooner!)
Caffeine can stay in your system for up to 10 hours, quietly disrupting your sleep quality—even if you fall asleep easily after ingesting it.
screen time before bed
Phones, tablets, and TVs emit blue light that blocks melatonin and delays deep sleep—making it harder to fall, stay asleep and reduces sleep quality.
overtraining without proper rest
Training hard without proper recovery breaks down your body faster than it can rebuild, leading to fatigue, injury, and plateau.
late naps
Long or late naps can disrupt your sleep cycle and make it harder to fall asleep at night, especially if your sleep quality is already compromised
Start Here
Pre-Sleep Ritual
30–60 minutes before bed, dim the lights, avoid screens, and do something relaxing—like stretching, reading, or breathwork
Sleep Environment
Keep it cool (15–19°C), dark, and quiet. No phones, TVs, or bright lights.
Sleep Schedule
Set a consistent bedtime and wake time—even on weekends. This build a healthy circadian rhythm.
Recovery Breathing
Try Wim Hof for energy, Box Breathing for stress, or NSDR (Non-Sleep Deep Rest) for deep relaxation and reset.
100+ Living Plan
We are living longer, but are we living better? The 100+ Living Plan is a proactive roadmap for Corrective Chiropractic Care in Kelowna. We help you prioritize spinal health today so your future is filled with activity and independence—not hospitals or long-term care. It’s time to ensure your best years are still ahead of you.