Why consistency beats intensity every time
The biggest mistake is going too hard, too soon.
The research on nearly every recovery modality points the same direction: benefits come from regular, moderate exposure — not occasional extreme sessions.
The Finnish sauna studies didn't find benefits in people who did one epic session a month. They found them in people who used the sauna 4+ times a week, comfortably, for years.
The takeaway
- Pick a dose you can sustain, not the most impressive one.
- Stack habits onto existing routines (red light while you drink coffee).
- Let streaks — not willpower — do the work.
Log sauna, red light, cold plunge, hyperbaric, IV and compression in one tap — and see what's actually working.
Educational only — not medical advice. Modality is a tracking tool, not a medical device. Heat, cold, hyperbaric and IV therapies carry real risks and aren't right for everyone. Talk to a qualified healthcare professional before starting or changing any recovery, diet or exercise routine.