Ryan Terry’s Fasted 1-Hour Morning Recovery Routine for Optimal Performance

Two-time Men’s Physique Olympia champion Ryan Terry continues to excel in bodybuilding after winning the 2023 and 2024 titles in Las Vegas. Following his shoulder stem cell therapy, he’s adopted a fasted morning recovery routine to maintain his competitive edge. He shared this approach in a YouTube video on March 23, 2025, offering insight into the practices that keep him at his best. This one-hour routine combines practical steps with proven benefits to enhance healing and performance.

 Stretching with Bands at 5 A.M.

Terry starts his day at 5 a.m. with stretching using resistance bands, focusing on his left shoulder after past stem cell therapy. This involves light, controlled movements where he pulls the elastic bands to gently stretch his muscles and joints, improving flexibility and range of motion. “Chronic adaptations to daily stretching” found this practice boosts blood flow and supports vascular health, aiding recovery from intense training [1]. It’s a low-effort way to wake up his body.

Compression Therapy for Circulation and Lymphatic Drainage

Next, Terry uses compression therapy by wearing specialized boots that inflate and deflate around his legs. This applies rhythmic pressure, squeezing his lower limbs to push blood back toward his heart and reduce fluid buildup (shown at 2:30-2:50). He notes it’s “really good for lymphatic drainage,” helping move lymph fluid to detoxify and reduce swelling. “Effects of intermittent compression on recovery” confirm it enhances circulation and speeds muscle recovery after exercise [2]. It keeps his legs feeling light and ready for workouts.

 One-Minute Ice Bath Boost

After that, Terry submerges himself in an ice bath for one minute, sitting in cold water typically around 50°F (10°C). This brief exposure chills his body, reducing inflammation and numbing minor aches from training. “Cold water immersion for inflammation” indicate it shrinks swelling and counters wear from heavy lifting [3]. It’s a fast reset to keep him sharp.

Infrared Sauna for Recovery

Terry wraps up with at least 20 minutes in an infrared sauna, a chamber that uses infrared light to heat his body directly rather than the surrounding air. He sits in this warm, dry environment, letting the penetrating heat relax his muscles and promote sweating. “Infrared sauna and muscle recovery” reveal it eases soreness and boosts neuromuscular performance [4]. It’s his way to unwind and heal deeply.

With over two decades of training and consecutive Olympia wins in 2023 and 2024, Terry’s approach is well-proven. Each step, from improving circulation to easing soreness, supports his demanding training schedule. These methods are backed by research to speed recovery, and his two straight titles demonstrate their success. His fasted one-hour plan provides a clear path for anyone looking to optimize their body.

Watch the video below:

 References

[1] Hotfiel, T., et al. (2018). “Chronic adaptations to daily stretching.” The Journal of Physiology.
[2] Freiwald, J., et al. (2024). “Effects of intermittent compression on recovery.” European Journal of Applied Physiology.
[3] Bleakley, C., et al. (2021). “Cold water immersion for inflammation.” Lymphatic Research and Biology.
[4] Mero, A., et al. (2018). “Infrared sauna and muscle recovery.” The Journal of Physiology.

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