Infrared sauna, cold plunge tub, and red light panel in a dark recovery room

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.

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The Research Brief

A dense array of red-glowing lamps against a dark background

Red Light Therapy: Wavelengths, Timelines, and What the Research Measures

Red Light TherapySep 4, 2026

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.

A stone cold plunge basin with icy water and snow on the rim

Cold PlungeSep 1, 2026

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.

Dark sauna interior with dappled light across the benches

SaunaAug 28, 2026

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.