- Aesthetic Evolution Chronicles
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- #004 | How to heal your lifelong injury in weeks
#004 | How to heal your lifelong injury in weeks
Everything your doctor won't tell you
Welcome back friends and friendinos!
Read time: 6 min
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In today's email, I'm slapping you with the framework I've used countless times to recover from injuries doctors said'd fuck me for life.
In fact 19 times (that I can remember..) I've recovered FAST
Funny thing is - by completely ignoring doctor's 'advice'
And not once have I had surgery.
How?
Lemme tell ya →
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Muscles. Joints. Tendons.
You name it. I've broke it.
Right through school I had:
broken ankle
pulled groin
torn hamstring
It was a weekly fucking occurrence..
Every time I'd sit for 6 hours in the emergency room
They'd tell me the same thing:
Take some Ibuprofens
Rest Ice Compression Elevation
No sport for 3 months
Sound familiar?
I sure as hell wasn't putting up with this BS
So here's what I did:
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Active recovery
First we're gonna dive into the daily actions.
The key is consistency even when progress isn't clear.
(If you've been lifting a while, this should be easy for ya)
1. Trigger point therapy:
I first found this whilst recovering a shoulder injury through 2021
And I still do it to this day.
Grab yaself a set of massage ball set with a:
lacrosse ball
peanut
spike
Along yer muscles you'll find these hard spots, or 'trigger points'
You can grab this book and it'll shows ya where hundreds of em are over your body!
You can then follow a Youtube guide like this one:
(TL;DR find the trigger point with a ball and apply firm pressure against it)
2. Exercises:
Feel good enough to do TPT? I have news for ya..
You're probably able to perform some exercise.
Even if it's starting with bands.
Find banded exercises that activate and get movement to the muscle.
Here's a look at some shoulder work I did with bands:

3. Bloodflow:
Doctors will tell ya completely to rest..
I won't lie this is pretty trash advice.
Blood carries all the juicy nutrients your injury wants
So you wanna be getting as much as possible to the site.
And if you haven't guessed:
Doctor's '6 weeks feet up' is the opposite of this.
4. Extension:
When a muscle is strained, you'll naturally wanna keep it safe.
But ze muscles seize up quick when they're not used.
Try gently stretch the muscle out so it lengthens
This'll ensure proper function when ya return & helps the blood reach those muscle fibres.
(Use progressive overload to slowly stretch more and use it as a rehab tool)
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Passive recovery:
1. Sleep:
I thought for years I was a 'light sleeper'
But that was pure fucking cope bro.
Once I started tracking my sleep I became hyperaware of my actions.
A typical night was:
Xbox til 1am
Watch porn
Drinking alcohol
Sleep 5 hours
I didn't realise my sleep was FUCKED.
Over time I developed a consistent sleep and wake time and introduced many changes.
Watcha wanna particularly focus on is 'early night' sleep:
After 10 years of thinking I had chronic fatigue, I realized:
Substances destroy sleep.
Early night sleep (10pm-2am) is for:
• deep sleep
• growth hormone
• repair and recoveryBut you're fucking it with:
• alcohol
• smoking
• late nightsElite sleep is life-changing.
— Marley McBride (@marleysevo)
11:49 AM • Jan 22, 2023
And ya wanna slowly introduce tools from my sleep protocol:
Complete protocol for 8+ hours sleep:
• NAC
• Sauna
• Glycine
• 0 alcohol
• L-Theanine
• Magnesium
• Evening walk
• Mouth taping
• Incense sticks
• Final meal 8pm
• Blue light blockers
• Lift 3-5 times/week
• AM sunlight 20 mins
• Delay caffeine 90 minsNo excuse.
— Marley McBride (@marleysevo)
10:38 PM • Feb 2, 2023
Also use sleep tracking to measure your deep sleep.
I can't emphasise enough G
Deeper sleep is a gamechanger.
2. Diet:
Your main goals with diet are to hit nutrients and protein
and it can be done without becoming a vegetable dork.
🔘 Easiest protein sources:
greek yoghurt
steak
eggs
whey
🔘 Healing vitamins & nutrients:
vit a
vit c
vit d
vit e
vit k1/2
creatine
omega 3's
ZMA (Zinc & Magnesium)
If you wanna hit these, chef up a diet heavy in:
beef
kiwi
eggs
spinach
fatty fish
leafy greens
Check out this app Cronomter to see your macro intake then consider supplementation if necessary.
Your supp regiment might look something like:
Creatine mono
Zinc + copper
Solid multivit
Magnesium glycinate
Extra strength Krill oil
3. Peptides:
Now here's the sauce.
First off what the fuck are peptides?
Basically they're the just proteins broken down
Meaning ya can take that nutrient straight to the injury site.
Always DYOR but here's the 'Wolverine' healing stack I used for my shoulder:
• 250mcg BPC-157 2x day (Intramuscular)
• 2mg 1x week (Sub-q)
And if ya feeling fruity, consider GHK-Cu (Copper peptide) which also helps with healing.
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That's the protocol the docs should be prescribing..
None of this 'RICE' bullshit.
Take ya time with this email and save it for next time a cunty little injury tries to ruin your beach bod prep.
Remember: the first things should be elite diet and sleep
Make these a habit now and you'll be fully equipped to heal back up in no time.
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That's all from me today:
Just wanna say this shoulda been out last week but still getting used to this newsletter thing.
So I apologise and I'll do better.
But til next week
Your man,
Marley "Wolverine" McBride.

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