14 sample protocols
Recovery protocols, sequenced
The order you stack modalities changes the result. These are practical, goal-based starting points — which tools, in what order, and when — that a studio's team can review and tailor to you.
The post-workout recovery protocol
The single most-asked recovery question is also the least-answered: in what order do you use sauna, cold plunge, compression and red light after a workout? Here's a practical, goal-based sequence.
The sleep optimization protocol
The most-asked sleep question in the recovery world is also the most mis-answered: should you end your evening routine on heat or cold? The answer depends on what you're trying to do — and the timing window matters more than most guides admit.
The longevity stack
Longevity-focused researchers and practitioners have converged on a core insight: repeated cardiovascular stress followed by structured recovery — applied consistently over years — is one of the most accessible stimuli for long-term health adaptation. Here's how to build a practical studio-based version of that stack.
The contrast therapy protocol
Contrast therapy — alternating heat and cold — is one of the most asked-about recovery methods and one of the least precisely explained. The order, ratio, number of rounds, and which modality you finish on all change the outcome. Here's what you actually need to know.
The athlete recovery protocol
Recovery is not one-size-fits-all across sports and training goals. What helps a marathoner bounce back is different from what helps a powerlifter, and what's right the day after competition differs from what's right mid-training-block. Here's a goal-specific breakdown by sport context.
The biohacker starter stack
The recovery modality world has a complexity problem: dozens of tools, each with its own protocols, frequencies, and ordering advice. If you're starting from scratch, this is the simplest coherent stack — four modalities that work together, with clear guidance on sequencing and pacing.
Post-surgery recovery
Post-surgical recovery is one of the highest-intent areas in the recovery modality world — and one of the most misguided. The right modalities used in the right sequence can support swelling reduction, tissue repair, and faster functional return. The wrong ones, used too early, can cause harm. This guide covers general principles; always follow your surgeon's specific instructions and get clearance before starting any modality.
The inflammation protocol
Inflammation is not one thing. Acute post-workout soreness, chronic systemic inflammation, and localized joint inflammation each respond differently to recovery modalities. The right protocol matches the type of inflammation to the right modality at the right time. Here's how to think about it.
The morning routine protocol
Morning is the single best time of day for cold exposure — and the worst time for the wind-down modalities. A well-built morning routine works with your natural cortisol rise instead of against it. Here's how to sequence cold plunge, light, and heat in the first hour after waking.
The jet lag recovery protocol
Jet lag is a circadian-timing problem, not a tiredness problem — your internal clock is still on the old timezone. Recovery modalities can help, but only if you time them to the destination clock. Used at the wrong hour they make jet lag worse. Here's how to sequence them to shift faster.
The desk worker recovery protocol
Sitting for eight hours is its own physiological stressor — sluggish circulation, stiff hips, tight shoulders, and neck tension. The recovery needs are different from an athlete's: less about blunting muscle damage, more about restoring circulation and releasing postural tension. Here's a protocol built for the sedentary day.
The immune support protocol
Recovery modalities are widely marketed for 'immunity,' and the honest picture is more nuanced than the marketing. Some have plausible mechanisms and supporting research; none are a substitute for sleep, nutrition, and not training yourself into the ground. Here's a clear-eyed protocol for supporting immune resilience — and what to skip when you're actually sick.
The stress and burnout protocol
Chronic stress and burnout are states of nervous-system overdrive — too much sympathetic 'fight or flight,' not enough parasympathetic recovery. The goal of a stress protocol is the opposite of an athletic one: not to add an energizing stressor, but to deliberately down-regulate. That changes which modalities help and exactly when you use them.
The pre-event priming protocol
Priming before an event is the opposite job from recovering after one. The goal is to arrive warm, mobile, and primed — not relaxed or deeply cooled. That flips the usual recovery advice: some modalities that excel afterward can hurt performance if used too close to the start. Here's how to prime correctly in the hours before competition.
Sample sequences for education — goal-based recovery, not medical advice. Check contraindications with a professional before starting any modality.
Not sure which protocol is right for you?
Take the 60-second Protocol Match and get a goal-based recovery plan — which modality, in what order, how often.