What’s up, Consistency Club fam!

Euroleague is off and running and we’ve already had some great games with my team Hapoel Tel Aviv. I am documenting the journey again this year on the vlog, and I have already up the video from our first game (and the club’s first EVER Euroleague Win) here below if you want to check it out.

Let me know if there’s something else you guys would like to see from the Euroleague season besides film study and the vlogs!

I’ve been really obsessed lately with how to make the most out of my ‘Off Days’. Off days aren’t just breaks from basketball. They’re chances to reset your body and mind.

The way you eat, rest, and recover on these days sets the tone for how strong you come back.

I went into the physical demand on the body during double week, and how crucial recovery and rehab is in a video last year (below):

Let’s walk through how I use fasting, electrolytes, and HBOT (Hyperbaric Oxygen Therapy) to make my off days count.

💭 Think of Your Body Like 100 Workers

Every day your body has 100 tiny workers doing everything for you from digesting food to repairing muscles and keeping your brain sharp.

Here’s how they usually spend their time

👕 10 help you move and get dressed

🧠 10 help your brain focus and think

🍔 30 are stuck digesting food all day

When you’re always eating, those 30 workers never get a break.

Fasting gives them time to clean, repair, and reset your body instead of just working in the kitchen.

That’s why fasting on off days can be powerful. It frees up energy for recovery.

✈️ My Travel Off-Day Routine

After a game my first goal is simple: rest well.

I try to get as much sleep as possible and not beat myself up if I’m up late after the game.

What matters most is avoiding things that overstimulate my mind, like negative news or social media that can cause anxiety.

Sleep is recovery. What you let into your mind before bed matters just as much as what you eat.

When I wake up, I pay attention to how many minutes I played the night before.

That helps me decide how many carbs or how much protein I’ll need once I eat later.

Then I drink a full bottle of water with electrolytes.

I make sure it includes sodium, potassium, chloride, calcium, magnesium, and a little salt.

💧 Why Electrolytes Are a Must for Athletes

Electrolytes are minerals that keep your body running smoothly, especially when you sweat and travel.

Here’s what each one does:

Sodium helps hold water in your muscles so you stay hydrated longer.

Potassium keeps your muscles from cramping and supports heart rhythm.

Chloride balances fluids and helps your stomach digest food.

Calcium supports strong bones and helps muscles contract properly.

Magnesium helps relax muscles and supports recovery and sleep.

Without electrolytes your body can feel drained even if you’re drinking water.

They keep your energy balanced and your 100 workers communicating properly.

I usually don’t eat until I’m home, around 4 or 5 p.m., depending on the flight.

That gives me a fasting window of 12 to 18 hours.

The first foods I eat after fasting are gentle and nutrient-dense.

For athletes breaking an off-day fast, this is ideal

🥚 Eggs, avocado, cooked vegetables

🍲 Soups with protein and carbs like lentils or rice

🥛 Fermented foods like yogurt

These help replenish nutrients and ease digestion without causing discomfort or overeating.

Once your gut is calm, you can move back to bigger whole-food meals later in the day.

🏠 My Off-Day Routine at Home

When I’m home, I try to sleep in as long as possible.

Big shoutout to our MVP and CEO of the house, Jenelle Bryant, who makes that possible.

When I wake up, I drink water with electrolytes first thing. Then I move my body a little, step outside, touch the earth, and get some sunlight.

After that, I get in the HBOT chamber for 60 to 120 minutes.

🌬️ How HBOT Helps Athletes Recover

HBOT stands for Hyperbaric Oxygen Therapy.

It’s basically breathing 100 percent oxygen in a pressurized chamber, which increases how much oxygen your blood carries to your muscles and brain.

Here’s what that does for athletes

💨 Faster Injury and Muscle Recovery — More oxygen helps damaged tissues heal quicker and reduces soreness.

🔥 Reduced Inflammation — It lowers swelling and helps the body repair from hard games or practices.

⚡ Improved Energy Production — More oxygen means more efficient energy inside your cells, so your workouts feel smoother later.

🧠 Sharper Focus and Mental Clarity — The extra oxygen helps your brain recover too, keeping you calm and focused.

🛡️ Immune System Boost — It gives your body the strength to fight off illness during long seasons.

🧘 Why Off Days Are Perfect for HBOT

Off days are when your body isn’t under game stress.

That means your 100 workers can focus completely on healing, recovery, and repair instead of performance.

It’s the best time to use tools like HBOT, foam rolling, mobility work, or even just a walk outside.

The goal is to get the lactic acid out and let your body do its deep work.

🧩 The System That Wins

Here’s the system in simple terms

1. Fast on off days so your body can repair instead of digest

2. Hydrate with electrolytes to refuel your cells

3. Sleep deeply and avoid mental junk

4. Use tools like HBOT or light movement to speed recovery

5. Break your fast smart with real, whole foods that feed performance

Your body doesn’t grow during the grind.

It grows during the rest.

So use your off days wisely. Give your body and mind the space to heal, recharge, and prepare for what’s next.

Off-Day Challenge

Plan your next day off intentionally. Write down how you will intentionally use that day. What meals will you cook and/or eat? What will be your target sleep number? Can you plan to go to bed early? Try this for a month and then ask yourself:
“Are these systems helping me become a better athlete?”

I hope the answer is yes! Trust me, investing in your health now will pay off way more than you can see today. And the results are not just sport-specific. This is all around health. Building healthy habits.

Stay disciplined, stay consistent, and keep growing.

Check the links below for my PDFs where I share more practical tools and examples you can use to build your own routines.

Playbook Guides (Workouts, Pro Tips, Mobility Guides, Recovery info, Pilates Workout etc)

And remember Faith + Consistency. That’s the formula.

Elijah

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If you have comments, questions, or suggestions, PLEASE respond to the newsletter about anything. I want to hear from you and I promise, I read every response. My goal is to continue making a great Playbook and building a great community where we all get better together. And you’re a part of that journey!

Let’s Build Confidence + Consistency™, on and off the court!

Elijah