The theme for this episode is rest and recovery. Sam, Reza and Alessia walk the audience through their personal recovery routines, from morning to evening, and share their thoughts on the effectiveness of these practices.

6:55 - Defining recovery

9:00 - Morning routines

14:20 - Afternoon routines

22:50 - Bedtime/evening routines

26:30 - The importance of sleep

31:15 - Fitness watches

39:50 - Nasal breathing