Gains Digest — Issue #8

🍗 High-Protein Snack Spotlight

🔥 Product: Two Good Greek Yogurt — 12g protein, 2g sugar
Low sugar, creamy, and perfect for cutting phases. Mix it with berries, nut butter, or even a bit of protein powder for a simple anabolic dessert.

Why it hits:

• Gut-friendly

• Great macros

• Tastes elite cold with cinnamon and fruit

👉 Try it here

🏋️‍♂️ Quick Gym Hack: Log Your Rest Days Like Workouts

Track rest the same way you track lifts.
If you’re serious about progress, treat recovery like strategy — not laziness.

• Note sleep quality

• Mobility/stretch sessions

• Meals + hydration

• Steps and general movement

Rest isn’t doing nothing. It’s preparing to do more later.

💡 Gains Tip of the Week: Sleep = Steroids (But Free)

Growth hormone peaks during sleep. So does recovery.
Less than 6 hours a night? You’re sabotaging your own gains — no matter how hard you train.

✅ Aim for 7–9 hrs
✅ Limit screens 30 min before
✅ Use magnesium or white noise if needed

📉 Myth Busted: “More training = more progress”

🚫 Wrong.
You grow when you recover.
Muscle is torn in the gym, rebuilt at rest.

Overtraining leads to:

• Weaker lifts

• Mood drops

• Sleep disruption

• Injuries and burnout

Rest is a weapon — not a weakness.

🧠 Mindset Shift: The Work You Don’t Post Still Counts

Not every PR makes Instagram.
Not every clean meal is recorded.
Not every foam roll, stretch, or step needs applause.

But it all adds up. Stay locked in — even when it’s quiet.

👊 Final Word

Hustle culture says rest is soft. But the truth?
Rest is discipline.
It’s mature. It’s strategic. And it’s required for longevity.

📬 Forward this to someone who thinks skipping rest = working harder.
📩 Reply and tell me: How do you optimize recovery? I might feature it next issue.