THE RESEARCH BRIEF
The research behind heat, cold, and light.
Each protocol, examined session by session against the published studies behind it. What the research shows, what it does not, and how to read the difference.
The Research Brief
Heat, Cold, and Light Together: How the Full Protocol Works
Most research studies one input at a time. This covers sequencing: what order to add heat, cold, and light in, and how to time them within a day and a week.
Read more
Traditional Sauna: The Format the Research Was Actually Done In
The Finnish cohort studies people cite were done in traditional saunas. What a traditional sauna is, how those studies were built, and how to read an observational study.
Read more
Red Light Therapy: Wavelengths, Timelines, and What the Research Measures
What the wavelengths on the box mean, how irradiance and dose work, why more is not better, and how long the studies actually run before they measure anything.
Read more
Cold Plunge: Temperature, Duration, and What Is Actually Happening
Chiller vs ice, the 50 to 59F range, the cold shock response and how it fades, what the recovery research shows, and the safety checks that are not optional.
Read more
Infrared Sauna: What the Research Actually Supports, Session by Session
What infrared sauna sessions involve, what the long-term studies looked at, and what they do not show. Most sauna research was done in traditional saunas, and this explains why that matters.
Read more