{"protocols":[{"id":"deliberate-cold","name":"Deliberate Cold Exposure","duration":"3-5 min","temp":"4°C / 39°F","benefit":"+250% Sustained Baseline Dopamine"},{"id":"infrared-sauna","name":"Full Spectrum Infrared Hyperthermia","duration":"25-40 min","temp":"75°C / 167°F","benefit":"Heat Shock Protein 70 Activation"},{"id":"contrast-cycle","name":"Norwegian Contrast Protocol","duration":"3 Rounds","ratio":"15m Hot / 3m Cold","benefit":"Cardiovascular Vasodilation & Lymphatic Flush"}]}