Obviously some of this is kind of specific to me and your mileage may vary, but being mindful about these things is probably broadly helpful.

Also be careful about getting sick. Vitamin C and avoiding crowded places full of coughing people is always advisable. A sudden week of being sick sucks.

3. Diet
-I cramp up really bad grappling, I eat two bananas to help with it and supplement with some magnesium at night
-protein: I do collagen in my coffee and a protein shake every day and make sure to have protein in every meal
-having a devoted water bottle really helps me stay hydrated

2. Prioritize rest/recovery
-if I can manage over 8 hours of rest I'll take it.
-on off days I'll do light walks with my wife and dog (this is anti inflammatory)
-if I can manage it [will myself to do it] doing a bit of mobility work/foam rolling while chilling is helpful.

1. Be mindful of central nervous system fatigue
-Ex. instead of overhead presses I'll do seated presses
-when sparring I know I'll be going several rounds, so I'll only use explosive movements when I'm confident they'll get me results
-when I'm deeply CNS fatigued I'll cancel the day and rest.

It's not a small obstacle and I'm still navigating it myself, doing heavy physical training along with a full time job and sometimes limited rest has me struggling. What I'm doing now may not be perfect, but here's some thing I'm doing

3 full body has been my preference as for many years and it's a great way to do things.

This is my first time doing splits and it's a lot, but I'm enjoying it so far.