Red Light Therapy Protocol
Structured red and near-infrared light exposure for recovery, skin health, and joint pain. The evidence is strong but the dosing matters — more is not better. This protocol gets the wavelength, distance, duration, and frequency right.
Method
Outcome
Measurable improvements in skin texture within 4–6 weeks, reduced joint inflammation, and faster recovery between training sessions.
Use with
Other Protocols
Cold Exposure Protocol
Structured daily cold water immersion for recovery, stress tolerance, and mental discipline. 2–5 minutes at 39–55°F. Consistent timing, consistent temperature. The discomfort is the point.
Wind-Down Protocol
A 90-minute pre-sleep sequence that systematically shuts down every stimulus keeping you awake. Light, temperature, screens, stimulation — each one gets addressed in order. This is how you fall asleep in under 10 minutes.
Morning Light Protocol
Get bright light in your eyes within 30 minutes of waking. This is the single most impactful thing you can do for circadian rhythm, energy, and sleep quality. Sunlight is best. Circadian lighting is the backup.