The document provides recommendations for the best times and days to post on Instagram for different industries. For technology, the best time is Monday from 10am to 10pm, while for restaurants it is Monday from 9am to 1pm. Education posts see most engagement on Fridays from 4-5am and 2pm on Thursdays, while healthcare should post Tuesday from 8am to 12pm and 5-8pm. Overall, Tuesday from 11am to 2pm and Monday through Friday at 11am tend to perform best, with the worst day being Sunday. The recommended posting frequency is 1-2 posts per day.