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Therapies · free course

Therapies

Saunas, cold plunges, light boxes, red-light panels and PEMF mats promise a lot — and the evidence behind them ranges from decades of cohort data to little more than a mechanism and a marketing page. This track shows you how to tell the difference, what dose the research actually used, who should skip each one, and how to fit the few that earn their place around sleep and training.

10 lessons · about 67 minutes

  1. 01How to judge a therapyHormesis, the evidence ladder, and what 'FDA cleared' actually means.6 min
  2. 02Traditional sauna: what the Finnish data showThe strongest long-term evidence on this shelf — and exactly what it can't tell you.7 min
  3. 03Infrared vs traditional saunaDifferent heat, different dose — what evidence transfers and what doesn't.6 min
  4. 04Sauna safety & protocolWho should skip it, what never to mix it with, and a sensible way to start.7 min
  5. 05Cold exposure: what's actually knownAlertness, soreness, brown fat — and the catch for anyone lifting weights.8 min
  6. 06Cold safety & protocolCold shock is the real danger — who should skip cold, and what the studies actually used.6 min
  7. 07Red light & photobiomodulationWavelengths, dose, and where the evidence is real versus marketing.8 min
  8. 08Bright light therapy: the well-proven one10,000 lux in the morning — how it works, who it helps, and how to use a light box.7 min
  9. 09PEMF: medical devices vs wellness matsA few regulated prescription uses, a lot of wellness marketing, and firm rules about implants.6 min
  10. 10Build your therapy routineRank by evidence per hour and dollar, fit it around sleep and training — or skip it.6 min