RECOVERY & REPAIR PROTOCOL
Designed to support tissue repair, inflammatory balance, and deep recovery.
How does the Celyfe recovery & repair protocol work?
The Celyfe recovery protocol organizes five pillars around supporting tissue repair and recovery. Each tier raises the dose of the same five levers - pick the tier that matches where you are.
Last updated 16 June 2026
- 01The Celyfe recovery protocol organizes five pillars around supporting tissue repair and recovery. Each tier raises the dose of the same five levers - pick the tier that matches where you are.
- 02The recovery & repair protocol spans 5 pillars: nutrition, movement, sleep, cold exposure, supplementation.
- 03Three progression tiers: foundation, intermediate, advanced.
- 04Goal: Designed to support tissue repair, inflammatory balance, and deep recovery.
- -Time-restricted eating: 12-hour window
- -Eliminate processed seed oils and refined sugars
- -Add 2+ servings leafy greens daily
- -Omega-3 rich foods 3x/week (wild salmon, sardines)
- -Zone 2 cardio: 90 min/week (walking, cycling)
- -Resistance training: 2x/week full body
- -Daily 10-minute mobility routine
- -Stand/walk breaks every 60 minutes
- -Consistent sleep/wake times (±30 min)
- -Target 7-8 hours nightly
- -No screens 60 min before bed
- -Cool bedroom: 65-67°F (18-19°C)
- -End showers with 30-second cold burst
- -Gradual temperature reduction over 4 weeks
- -Cold face immersion for vagal tone
- -2-3 sessions per week
- -CELYFE NAD+ Precision Pen: daily morning dose
- -Vitamin D3 + K2: 5000 IU daily
- -Magnesium glycinate: 400mg before bed
- -Omega-3 fish oil: 2g daily
- -Time-restricted eating: 10-hour window
- -Polyphenol-rich whole foods at every meal
- -Ketogenic cycling: 2 days/week
- -Omega-3 protocol: 2g EPA/DHA daily
- -Eliminate all ultra-processed foods
- -Zone 2 cardio: 150 min/week
- -Resistance training: 3x/week (progressive overload)
- -VO2 max intervals: 1x/week
- -Daily 15-minute mobility + stability work
- -Consistent sleep/wake times (±15 min)
- -Target 7.5-9 hours nightly
- -Blue light elimination after sunset
- -Temperature regulation: 64-66°F (17-19°C)
- -Morning sunlight within 30 min of waking
- -Cold immersion: 2 min at 50-59°F (10-15°C)
- -3-4 sessions per week
- -Contrast therapy: hot-to-cold transitions
- -Post-exercise cold exposure for recovery
- -CELYFE NAD+ Precision Pen: daily morning dose
- -Resveratrol stacking: 500mg with fat source
- -Spermidine: 1mg daily
- -CELYFE Recovery or Focus Protocol (based on goal)
- -Vitamin D3 + K2, Magnesium, Omega-3 stack
- -Time-restricted eating: 8-hour window
- -Caloric restriction: 15-20% below maintenance
- -Monthly 48-hour fasting protocol
- -Ketogenic cycling: 3-4 days/week
- -Targeted polyphenol stacking (EGCG, resveratrol, quercetin)
- -Omega-3 protocol: 3g EPA/DHA daily
- -Zone 2 cardio: 180+ min/week
- -Resistance training: 4x/week (periodized)
- -VO2 max intervals: 2x/week
- -Daily 20-minute mobility + stability + balance
- -Grip strength and rucking protocols
- -Circadian alignment protocol: fixed wake time
- -Target 8-9 hours with sleep tracking
- -Full blue light elimination after 7 PM
- -Temperature cycling: cool room + warm shower pre-bed
- -Morning sunlight within 10 min of waking
- -Melatonin optimization via dim-light exposure timing
- -Cold immersion: 3-4 min at 38-50°F (3-10°C)
- -5+ sessions per week
- -Deliberate cold stress for norepinephrine upregulation
- -Brown fat activation protocol
- -Seasonal cold adaptation (progressive temperature drops)
- -CELYFE NAD+ Precision Pen: daily morning dose
- -Full CELYFE stack: Recovery + Focus Protocols
- -Resveratrol: 1g with morning fat source
- -Spermidine: 2mg daily
- -Fisetin senolytic cycles: 3-day blocks monthly
- -Consider CELYFE IMMUNE + (seasonal drop)
PERSONALIZE THIS PROTOCOL
The quiz matches the tier and supplementation layer to your activity level, experience, and age. You can also see the Celyfe products built for this goal.
FAQ
What are the five pillars of the RECOVERY & REPAIR protocol?
Nutrition, movement, sleep architecture, cold exposure, and supplementation. The Celyfe protocol treats all five as one system rather than optimizing any single lever in isolation.
Which tier should I start at?
Start at foundation and only progress to intermediate or advanced once the foundation habits are consistent. Use the quiz for a recommendation matched to your activity level, experience, and age.
Is this protocol medical advice?
No. This protocol is educational. Celyfe products are food supplements and are not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare provider before starting any protocol.