Foundations That Make Everything Work

No recovery tool can replace the fundamentals. These are the multipliers.

Sleep

• 7–9 hours per night
• Deep sleep = recovery engine

Hydration

• Impacts energy, circulation, detox
• Add electrolytes when needed

Movement

• Daily low-intensity movement
• Strength + mobility

Consistency

• Small daily actions > extreme routines

Bottom Line

These foundations determine how well everything else works.