Today at a Glance
- Rest isn't laziness—it's your secret weapon for peak performance that 99% of people are missing out on.
- Discover why the world's top athletes prioritize recovery as much as training, and how this counterintuitive approach could transform your results.
- Learn the science-backed strategies to make rest work for you, and finally break free from the "no days off" mentality that's holding you back.
When was the last time you gave yourself permission to rest?
I don’t mean crashing on the couch after an exhausting day or scrolling endlessly on your phone. I mean real rest—the kind that replenishes your energy, heals your body and clears your mind.
Chances are, it’s been a while.
We live in a culture that glorifies grind. We wear exhaustion like a badge of honor. Fitness is no different from work. We push harder, train longer, and squeeze in extra reps because we’ve been conditioned to believe that more is better.
But here’s the hard truth no one tells you: rest is the ultimate performance hack you’re skipping.
The Hustle Trap
When Ketty and I first started building The Energy Lab, we fell into the hustle trap like everyone else. Early mornings, late nights, and no excuses. “Grind now, rest later,” we told ourselves. All while traveling and nomading the world.
The same mentality crept into our workouts. Training became a competition—more resistance, more reps, more sessions. Rest? That was for the weak.
But here’s the thing about running yourself into the ground: eventually, you break.
For me, it was a nagging injury that wouldn’t go away. For Ketty, it was waking up tired and realizing the joy had been sucked out of what we do. We were exhausted—not just physically, but mentally and emotionally.
That’s when we started asking a different question: What if rest wasn’t the enemy of progress? What if it was the secret weapon?
"Rest is not a reward for hard work; it's a prerequisite for peak performance."
The Science of Rest
Let’s talk about what’s really happening when you rest.
Rest isn’t the absence of work; it’s the space where growth happens.
Your muscles repair. Your nervous system recalibrates. Your mind processes and stores what you’ve learned.
When you skip rest, you’re like a phone that never gets plugged in—operating on low battery until it shuts down.
You might think you’re being productive, but you’re really just draining your reserves.
Here’s what rest does for you:
- Rebuilds Strength: When you lift weights, you’re creating tiny tears in your muscles. Rest is when those tears heal and grow stronger. No rest? No gains.
- Prevents Injury: Overtraining leads to poor form, fatigue, and breakdowns that sideline you.
- Boosts Performance: Studies show that recovery improves everything from speed and endurance to mental focus and creativity.
- Regulates Stress: Rest helps lower cortisol, the stress hormone that can wreak havoc on your health.
Why We Avoid Rest
So why is it so hard to rest, even when we know we need it?
Because rest feels like doing nothing. And in a world that equates busyness with worth, doing nothing feels terrifying.
Maybe you’ve told yourself:
- “If I take a break, I’ll lose my progress.”
- “Resting means I’m not working hard enough.”
- “People will think I’m lazy.”
I get it. I’ve thought all of those things. But here’s what I’ve learned: Rest doesn’t make you weak. It makes you unstoppable.
The real challenge isn’t pushing harder—it’s letting go of the belief that rest is a waste of time.
How to Rest Like a Pro
Ketty and I worked with enough high-achievers as well as athletes to know that rest doesn’t come naturally. It’s a skill you have to build, just like endurance or strength.
Here’s how to start:
1. Schedule Your Rest Days
If rest isn’t on your calendar, it won’t happen. Treat it like any other important thing. Time-block active recovery slots where you move gently—walking, light mobility, or stretching—or full rest days where you completely unplug.
2. Listen to Your Body
Your body is always talking to you. Are you sore, tired, or irritable? Struggling to focus or perform? These are signs you need rest. Honor them.
3. Redefine Productivity
Stop measuring success by how much you do. Start measuring it by how well you recover. Remember: rest isn’t slacking—it’s strategy.
4. Practice Restorative Activities
Rest doesn’t have to mean sitting still. Explore activities that recharge your energy, like meditation, reading, or spending time in nature. Discover your creativity.
5. Sleep Like It’s Your Job
Sleep is the ultimate recovery tool. Aim for 7–9 hours a night, and prioritize quality by creating a bedtime routine: 3h before—no food or alcohol, 2h before—stop working, 1h before—avoid screen time. And optimize your sleep environment.
The Shift to Rest-First Performance
One of the biggest shifts we’ve made at The Energy Lab is teaching our clients to see rest as non-negotiable.
One client, let’s call him Damon, came to us burned out from juggling life and work while trying to get in shape. He was stuck in a cycle of overtraining and underperforming, terrified that rest would make him weaker.
Together, we restructured his program, added in recovery days, and focused on restoring his energy. At first, he resisted. But then the magic happened. His body started to heal. His sessions felt stronger. He stopped dreading workouts and started enjoying them again.
He moved beyond his plateau, crushed his personal best, and the weight on his shoulders lightened.
A Challenge for You
Here’s my challenge:
Take a look at your training, your work, or your life right now. Where are you overdoing it? What would happen if you gave yourself permission to pause?
For one week, prioritize rest as much as effort. See how it feels. I promise, the world won’t fall apart if you take a break. And you might just find yourself stronger, sharper, and more energized than ever before.
Pro Tip: Log it down in a journal. Paper is better than screen. We use A5 dotted ones.
Wrapping it up
Rest isn’t a luxury. It’s a necessity. It’s where progress takes root and growth begins. Ketty and I, we don’t just train hard—we rest harder. The same goes for work.
Because we know this: the strongest people aren’t the ones who never stop. They’re the ones who know when to pause.
Because sometimes, the most powerful thing you can do is nothing at all.
That’s it for today.
Hope you enjoyed it (and learned something new).
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus
