The Dosage Engine
How much, how often — traced to primary research, reviewed by an analytical chemist, never guessed.
Cold Plunge
10-15 °C (50-59 °F) for 2-15 min total; colder water = shorter time. Start with 1-3 min and never plunge alone when new.
SupplementGlycine for Sleep
3 g by mouth about 60 minutes before bed — the dose used in the published sleep trials.
TherapyHyperbaric Oxygen Therapy (HBOT)
60-90 min at ~2.0-2.5 ATA per session; approved protocols run ~20-40 sessions, clinician-directed. Wellness 'mild' HBOT (1.3 ATA) is far less evidenced.
ModalityInfrared Sauna
15-30 min at 45-60 °C (113-140 °F), 3-7x/week; beginners start at 10-15 min and hydrate before and after.
TherapyNAD+ IV Therapy
250-1000 mg infused over 2-4 hours; loading series then monthly maintenance. Typical price ~$200-$1,000/infusion; slower drips reduce side effects.
SupplementNAD+ Supplements (NMN / NR)
NR ~250-500 mg/day or NMN ~250-1000 mg/day by mouth; both raise blood NAD+, but benefit in healthy adults is unproven.
ModalityPEMF Therapy
20-30 min/session, 1-2x/day during active use, tapering to 3-5x/week for maintenance; settings are device-specific.
ModalityRed Light Therapy
5-20 min per area, 3-5x/week, 6-12 in from a 630-850 nm panel; target 4-10 J/cm² for skin, 10-60 J/cm² for deeper tissue.
ModalityWhole-Body Cryotherapy
2-4 min per session at about −110 to −140 °C; used after training or ~3x/week. Never exceed the operator's time limit.
Educational information only — not medical advice. Talk to a licensed clinician before starting any protocol.