Olympians Ellie Kam and Danny O’Shea Reveal How They Best Utilize Sleep, Recovery and Nutrition (Exclusive)

Q: How do Ellie Kam and Danny O’Shea prioritize sleep for athletic performance?

Ellie Kam and Danny O’Shea consider sleep a non-negotiable aspect of their training, stating it is essential for recovery and overall performance.

Q: What recovery methods do Ellie Kam and Danny O’Shea use to enhance their performance?

They utilize both active recovery methods, like Normatec boots and sauna sessions, and passive recovery techniques, emphasizing the importance of balance in their recovery routines.

Q: What role does nutrition play in the training of Olympic figure skaters like Kam and O’Shea?

Nutrition is crucial for their performance, with both athletes focusing on a balanced diet while also allowing for indulgences, like chocolate chip cookies, to maintain mental well-being.

Q: How do Kam and O’Shea manage their intense training schedules with rest and recovery?

They treat rest and recovery as integral parts of their training, adjusting their routines based on their physical and emotional needs to ensure optimal performance.

Saatva **Ellie Kam** and **Danny O’Shea** are known for making magic on the ice, and to do so, they don’t just prioritize training and exercise. Following their Team USA Gold in figure skating at the Milano Cortina Olympics in February, Kam, 21, and O’Shea, 35, spoke exclusively with *First For Women* about how sleep, recovery, and nutrition are important tools for them as elite athletes. Additionally, the pair — who have been skating together since 2022 — reveal how they get in sync with one another before a performance or competition, as they prepare to embark on the Stars on Ice tour starting Thursday, April 16, with fellow Team USA members, including **Alysa Liu** and **Ilia Malinin**, **Amber Glenn** and more.

Kyodo/Newscom/The Mega Agency **You’re partnering with Saatva — how has finding the right mattress improved your lives both on and off the ice?** **DO:** Sleep is a non-negotiable when it comes to performance. It’s the foundation of recovery and something that takes up a third of your day, so you can’t neglect it if you’re trying to be your best. Having the right mattress has been game-changing in supporting that recovery and overall performance. **EK:** Sleep impacts everything — physically, emotionally, and mentally. Without a full night’s rest, I’m not operating at my best, both as an athlete and as a person. It’s just as essential as eating and staying hydrated, and it directly affects how I perform and feel day to day. **As athletes constantly on the go, do you have a bedtime routine that grounds you?** **DO:** My routine is about calming my mind and preparing for the next day. I stretch and do core work, which helps me relax, and then I mentally walk through the next day and lay out what I need. That allows me to fully switch off and get quality rest. **EK:** Mine is more about comfort and winding down. I’ll have a good meal or a sweet treat, shower or take a bath, and then get into a really cozy bed setup—usually with a weighted blanket and my dog. I like to journal or read, and just take time for myself. My bed is really my comfort zone.

Kyodo/Newscom/The Mega Agency **How do you balance your intense training schedule with time to rest and recover?** **DO:** It’s not just about performance — it’s also about emotional and mental well-being. Those are just as important for us as athletes trying to perform at our peak every day. With how demanding our schedule is, you have to treat rest and recovery as part of the training — not something separate from it. It’s really about being intentional with your time and understanding that if you’re not taking care of yourself off the ice, it’s going to show up in your performance. **EK:** Sleep becomes even more important when you’re dealing with injuries, stress, or anything emotional — it’s when your body and mind recover the most, so it’s critical in all aspects of our lives. For us, balance isn’t about doing everything perfectly; it’s about adjusting as things change. Some days are more intense than others, and you have to give yourself the space to rest when you need it. It’s also about listening to your body and making sure you’re supporting both your physical and mental health, not just pushing through. **What does recovery look like for you? Do you rely more on active recovery or passive recovery?** **DO:** Both are equally important. We use tools like Normatec boots, sauna, cold plunge, and massage for active recovery, but sleep and rest are just as critical. At a certain point, your body needs you to slow down. **EK:** It’s all about balance and adjusting based on what your body needs. You have to be intentional about both active and passive recovery, and that balance changes depending on training intensity and schedule.

AMANDA SABGA/UPI/Newscom/The Mega Agency **Does nutrition play a role in your recovery or performance? Are there certain foods that help boost your performance?** **DO:** We believe in moderation. Eating well is important, but so is enjoying yourself. For me, a chocolate chip cookie is always a go-to — it’s about balance, not perfection. **EK:** Nutrition is really important, especially in a sport like skating, where there’s also a visual component — you’re not just performing, you’re also being judged on how you look. Because of that, it can be easy for things to become unhealthy, and eating disorders are something that’s very real in the sport. For both of us, it’s been about finding a healthy balance and figuring out what works for our bodies and our lifestyle. When I’m training more, I need to eat more — and learning that that’s normal and necessary has been really important. Of course, eating clean and fueling your body properly matters, but it’s also about allowing yourself to enjoy things that make you happy. **Are there any rituals or routines you use to center yourself physically or mentally before hitting the ice?** **DO:** Oh my god, yeah! We have a consistent routine for everything, but we start with warming up physically, and then right before we go out, we hold hands, take a deep breath, and get on the same page. It’s about trust and connection before we perform. And even once we get out there, we try to have a quick moment to laugh together — it helps release any nerves and brings us back to center. **EK:** Being in sync is everything in pairs skating! We perform best when we’re fully connected and trust each other, and those moments before stepping on the ice help reinforce that. Early on, we actually had a moment where we hadn’t practiced stepping onto the ice in unison, and it felt a little chaotic, but it ended up being symbolic of how much we’ve grown. Now, everything comes back to that idea of moving together, being aligned, and showing up for each other in the same moment.

Kyodo/Newscom/The Mega Agency **Since you’re heading out on the Stars on Ice tour, what can fans expect? Are there any fellow skaters you’re excited to hit the road with or moments you’re looking forward to?** **DO:** I’m excited about everyone there! It’s going to be high-energy and it’s very different from competition. We’re excited to reconnect with the other skaters. It really feels like a close-knit group with everyone, and we all bring something fun and exciting to the audience. **EK:** The experience is all about the people and the energy. Fans can expect exciting, engaging performances and a more personal connection— there are opportunities to be up close on the ice and meet us. It’s also a way for us to thank everyone who’s supported us.