Physical
Without movement, your body doesn't know what to do with food, when to deepen sleep, or how to regulate mood. Effort isn't a goal you optimise. It's the signal that calibrates the other three. The same meal lands differently after a heavy session versus a sedentary day; the same sleep restores more after physical demand. Realised tracks load, recovery, HRV trends, and step rhythm, not to score your workout, but to read what your system is being told.
How the system reads it
HRV is 15% below baseline for 3 consecutive days. Your training load exceeded recovery capacity. Dropping to 60% intensity today will prevent the plateau you hit in Week 12 last cycle.
No pillar stands alone: what physical does to the other three
Unrecovered load erodes the sleep that pays for adaptation. Overreaching shows up in the night before it shows up in the numbers.
Movement is one of the strongest evidenced interventions for mood and anxiety. The body is a lever on the mind, with Tier 1 receipts.
Training decides what the plate gets used for. The same protein builds muscle after a session and does far less on a sedentary day.
The genetic layer
Your muscle fiber composition, connective tissue strength, lactate clearance, and cardiovascular response to load are partly written. Realised reads these to recommend rep ranges, recovery windows, and training types your body responds to, not the population average.