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Speaker 1: Well, hello there, thank you for listening in to this

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Speaker 1: daily podcast from Body and Soul called Healthy Ish. I

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Speaker 1: am the host, Felicity Harley. Now we've got compression boots,

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Speaker 1: we've got hot and colds, We've got a lot of

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Speaker 1: devices that track health metrics. Recovery is now big business,

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Speaker 1: so how does a professional athlete approach it all. I'm

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Speaker 1: joining the studio today by Sidney Swan's AFL CO captain

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Speaker 1: and three time AFL Women's All Australian Chloe Molloy to

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Speaker 1: share her learnings and habits around recovery. Make sure you're

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Speaker 1: listening to our sister podcast, Extra Healthy Ish, where Chloe

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Speaker 1: talks about how to train like an AFL W player.

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Speaker 1: You know you can. You can search for that where

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Speaker 1: we get your podcasts. Chloe, Welcome to Healthy Ish. Thank you, Thanks,

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Speaker 1: nice to have you in the studio.

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Speaker 2: It's nice to see it familiar face doing a podcast.

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Speaker 1: Yeah, it's nice to see you here and not on

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Speaker 1: the I wil We're going to see you there soon.

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Speaker 2: It will be soon. But yeah, it's all kind of

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Speaker 2: brewing up, so very excited for the season to start.

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Speaker 1: Yeah, we are two. I want to talk to you

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Speaker 1: today about recovery. I feel like athletes have been doing

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Speaker 1: the recovery thing for years, but the rest of us

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Speaker 1: have been maybe doing a few stretches here and there.

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Speaker 1: How do you approach your recovery?

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Speaker 2: Yeah, I think I've caught myself in a a in

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Speaker 2: a time where I've really honed in on that side

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Speaker 2: of being an athlete. I think when I first initially

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Speaker 2: started and I came into a professional environment, I would

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Speaker 2: do the Beaman and they told you, you know, you do

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Speaker 2: an ice bath post recovery, and I was like, yeah,

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Speaker 2: I'm doing something like oh, I'm recovering. Like that's only

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Speaker 2: you told me what I do. I do it. But

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Speaker 2: I've come to evolve and it has been through the

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Speaker 2: assistance of Whoop, and I've really dulled in and with

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Speaker 2: what I demand from my body. I need to respect

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Speaker 2: that I need to recover. I think twice as hard

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Speaker 2: to get me to a point where I can do

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Speaker 2: the same sort of training again. I you know, I

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Speaker 2: asked my body to hit, I asked my body to run.

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Speaker 2: I sprint. I train like a mad woman, sometimes in

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Speaker 2: a controlled matter, but I'm like, God, I really need

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Speaker 2: to respect my body and recovery is part of that.

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Speaker 2: So I've actually really really evolved in that space. And yeah,

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Speaker 2: I've dalved straight into it, and I'm loving and reaping

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Speaker 2: a lot of benefits to the regime that I've created

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Speaker 2: for myself.

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Speaker 1: So when you used to jump in an ice ba,

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Speaker 1: how long have you been playing AFLW. Now this would

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Speaker 1: be my ninth ninth season, so say nine seasons. Just

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Speaker 1: jump in for ten minutes, that's it.

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Speaker 2: I I was literally, actually ironically enough, was in the

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Speaker 2: ice BA talking to two of my teammates ot then night,

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Speaker 2: and I was like, God, I just I just used

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Speaker 2: to do the bad minimum, Like you know, they're like, oh,

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Speaker 2: you do it for eight minutes, ten minutes, pot colds,

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Speaker 2: do plunge and I would just do that. But I

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Speaker 2: thought that was me doing everything I needed to do,

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Speaker 2: because why would I think beyond that. You know, I'm young,

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Speaker 2: naive coming in. I just want to play footy, and

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Speaker 2: I've come to realize obviously being nine seasons in now,

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Speaker 2: I'm like, God, I could do so much more, Like

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Speaker 2: there are so many more modalities that I could tap

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Speaker 2: into to get me to a point where I can be,

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Speaker 2: you know, the best of my abilities.

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Speaker 1: So what do you do now.

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Speaker 2: Oh. I actually before coming in, I wrote it in

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Speaker 2: my notes and I was like wow, Like I'm like,

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Speaker 2: I'm actually I will openly I'm genuinely obsessed with recovering

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Speaker 2: and recovering twice. I think I need to recover twice

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Speaker 2: as hard as I train. So obviously the harder I train,

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Speaker 2: the more I demand on my body. I'm like, I

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Speaker 2: need to I need to look after it, like this

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Speaker 2: is my tool. Like for athletes, our bodies are our tools.

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Speaker 2: For an office job, your computer is your tool. And

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Speaker 2: I'm like, well you may. You know, you get maintenance

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Speaker 2: on your laptop. I need to keep my body and maintenance.

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Speaker 2: So I listened to them and I'll just listen off

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Speaker 2: top of made.

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Speaker 1: So go for it.

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Speaker 2: I love sauna, ice baths, magnesium spray, earplugs, mouth tape,

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Speaker 2: sleep and sleep is my biggest, massive one. Sleep is

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Speaker 2: the one that is like the God sent for me.

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Speaker 2: That's the one I tap into the most. And all

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Speaker 2: those other things that I listened I used to help that.

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Speaker 2: Breath work. I've tapped into breath work, whether it's like

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Speaker 2: a relaxation breathwork through Rory Warnock Relaxation.

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Speaker 1: A podcast before Yeah, he's a great man.

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Speaker 2: Yeah, I've done. I'm doing a lot of little things,

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Speaker 2: air compression boots. They'll keep coming to me because I'm

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Speaker 2: just trying so many things, and hydration and nutrition come

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Speaker 2: into that as well. But yeah, I'll put magnesium spray

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Speaker 2: on the carves anywhere. Saw before bed, breathwork before bed

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Speaker 2: to lower the stress, so I can, you know, enter

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Speaker 2: sleep in a more calm matter.

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Speaker 1: Tell us a bit more about the mouth taping, because

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Speaker 1: I feel like that's something that we're seeing a lot

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Speaker 1: on social media and even the non eighth athletes, the

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Speaker 1: weekend athletes amongst us want to give.

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Speaker 2: It a go. The recreational athletes, I'll take on it. Yeah.

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Speaker 2: I met his name's Rocky. Came through the club and

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Speaker 2: he was encouraging the boys too, And I happen to

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Speaker 2: see a couple of boys on the bike with mouth

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Speaker 2: tape and I'm like.

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Speaker 1: What is that about?

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Speaker 2: Like at first, you do laugh.

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Speaker 1: Because I'm actually working out with mouth taping on.

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Speaker 2: Yeah. Yes, yeah, the bike session. You can do a

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Speaker 2: bik session with it, obviously not when you're up here

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Speaker 2: sprinting and everything. Because you do it actually helps to

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Speaker 2: release the carbon dark sid didn't you?

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Speaker 1: Yeah, so too.

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Speaker 2: But I jumped on it and he because he used

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Speaker 2: and I was like, oh, what is that. It didn't

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Speaker 2: elevate mouth tape. I mean, there's a there's a lot

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Speaker 2: of other companies out there that sala, but it actually,

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Speaker 2: it is proven that nasal breathing it actually helps one

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Speaker 2: the lung volume. It opens up your chest, and it's

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Speaker 2: a lot harder. You know, some people try to close

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Speaker 2: your mouth and just breathe through your nose. It's quite

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Speaker 2: hard to do. But there's so many benefits to nasal breathing.

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Speaker 2: So I tried it out for a couple of nights

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Speaker 2: and I actually took it off just because I wasn't

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Speaker 2: used to it. But I slowly more and more got

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Speaker 2: used to it. When I found through my whoop that

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Speaker 2: my my resting heart rates started to drop over a

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Speaker 2: few weeks, and I was like, oh, I'm getting to

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Speaker 2: a state of relaxation, like a lower relaxation, and obviously

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Speaker 2: my lung capacity is growing. And then I revert that

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Speaker 2: into the football field, I'm like God, like, you know,

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Speaker 2: between contests to contest, if I can try breathe through

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Speaker 2: my nose, I can bring myself to a calmer state,

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Speaker 2: which helps mentally me come up with more rational decisions

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Speaker 2: because I'm in control of my breath. Now I can

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Speaker 2: control my mindset, and now I can help other players

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Speaker 2: because I'm not there bent over breathing struggling for air.

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Speaker 2: So you can use it. I use it mainly for sleep,

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Speaker 2: and it helps me. Like I said, it gets really

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Speaker 2: down to that state of just like calmness for me.

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Speaker 2: But you can. I use it on the bike sometimes

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Speaker 2: just to really help with the lungs.

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Speaker 1: What's interesting for that is that it's recovery for your

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Speaker 1: mind in some ways, and not just the physiological recovery

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Speaker 1: of your body, but you actually using that to calm

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Speaker 1: yourself when you're actually in the middle of a game.

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Speaker 2: Yeah. Yeah, it's and this is like there's so many

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Speaker 2: things out there that you can do, and it's about

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Speaker 2: finding what works for you. And I'm just so obsessed

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Speaker 2: with just wanting to perform at the most optimal level

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Speaker 2: that I can and little things like that is all

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Speaker 2: the little things. So I think we're now in a

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Speaker 2: time where an elite athlete, we're kind of all doing

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Speaker 2: the same things, but it's about who's doing those little

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Speaker 2: extra things just a little bit different and I got

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Speaker 2: told by an S and C coach one time, you know,

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Speaker 2: you need to train insane or remain the same, And

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Speaker 2: I'm like, God, I'm insane, insanely.

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Speaker 1: Castagram I like that. So it does. So recovery is

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Speaker 1: important an athlete or a weekend athlete.

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Speaker 2: Yeah, and it's not even it's it's like respect for

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Speaker 2: your body. You're demanding so much from it, whether you're

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Speaker 2: an elite athlete a recreational athlete who enjoys working out, Like,

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Speaker 2: why would you not want to look after the tool

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Speaker 2: that helps you perform? So yeah, I think it is

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Speaker 2: so important, more important. The harder you train, you need

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Speaker 2: to recover twice as hard.

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Speaker 1: What about just quickly nutrition for recovery.

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Speaker 2: It's massive. Well, I'm I think a lot of female

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Speaker 2: athletes an iron deficient, and it's just I think it's

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Speaker 2: it's fascionate. I think a lot of women just generally,

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Speaker 2: and it's about Okay, So every opportunity you get to

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Speaker 2: consume something and you have you for iron, so you

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Speaker 2: need ferretin and how do you get all those? And

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Speaker 2: I'm meeting something, so I want to draw every part

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Speaker 2: of that, you know, steak or whatever it may be.

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Speaker 2: You don't want it to go through your body, so

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Speaker 2: you want to have the right I guess whatever it

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Speaker 2: may be to maintain that, like with eat with mindfulness,

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Speaker 2: not not just you know, and let's not say all

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Speaker 2: the time, I'm a sucker for sour strap, so I'll

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Speaker 2: consume them and not.

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Speaker 1: Even think about it.

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Speaker 2: Yeah, it's so random, but I think that's massive because

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Speaker 2: someone told me, why would you put the lowest petrol

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Speaker 2: into you know, your merceanes Like you just wouldn't do that.

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Speaker 2: You need to put the premium petrol into your into

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Speaker 2: your car. And that's the way I view nutrition now

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Speaker 2: is like I need to be fueling my body with

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Speaker 2: as much nutrient and what I need as I can.

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Speaker 2: And yeah, if you combined your nutrition, your hydration is

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Speaker 2: also massive because it's proven that your brain functionality drops

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Speaker 2: if you're dehydrated, and your brain actually swells, and then

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Speaker 2: obviously you create irrational decisions and then recovering all those

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Speaker 2: modalities like trying to yeah, have a I'm trying to

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Speaker 2: have a broad spectrum on it all. Obviously I'm not

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Speaker 2: perfect in everything, but yeah, if you combine those three,

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Speaker 2: you get a pretty elite weapon.

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Speaker 1: I like it. You are an elite weapon. It's thank

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Speaker 1: you all the best for this AFOW season and thank

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Speaker 1: you for coming in to help you.

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Speaker 2: Thanks fully appreciate it.

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Speaker 1: Well to cheer the Red and the White. Oh, come on, listeners,

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Speaker 1: you know where my allegiance lies. Sydney Swans. Of course,

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Speaker 1: so go Sydney Swan's for Hey, both the women's season

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Speaker 1: and the men's season. But the one thing we can

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Speaker 1: take away from Chloe is that recovery matters whether you

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Speaker 1: are a professional athlete or an everyday athlete like the

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Speaker 1: rest of us, the little things that you do do

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Speaker 1: count in the long term. Hey, if you did enjoy

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Speaker 1: this chat, tell us rate and review it, or of

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Speaker 1: course you can subscribe to this podcast anything else, head

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Speaker 1: to Body and Soul dot com, dot u flos and

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Speaker 1: socials grow our print edition which is out in your

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Speaker 1: local Sunday paper and until tomorrow it's Stay Healthy