Meditation: The Ultimate “Don’t Worry, Be Happy” Solution!
“Here’s a little song I wrote. You might want to sing it note for note. Don’t worry, be happy. In every life, we have some
Ari Whitten
https://theenergyblueprint.com/red-light-therapy-ultimate-guide/
By: The Energy Blueprint
What if the missing key to achieving your fat loss, anti-aging, and health goals was … light?
Of course, everyone knows about the importance of vitamin D from sunlight (from UV light). But few are aware that there is another type of light that may be just as vital to our health – red and near-infrared light (also referred to as photobiomodulation.)
Think it’s all just hype? Think again! Believe it or not, there are now over 3,000 peer-reviewed scientific studies showing incredible health and anti-aging benefits of red light therapy and near-infrared light therapy, proving that they can help you:
What Is Red Light Therapy And Near-Infrared Light Therapy/Photobiomodulation?
Red and near-infrared light are part of the electromagnetic spectrum, and more specifically, part of the spectrum of light emitted by the sun (and also fire light). These wavelengths of light are “bioactive” in humans. That means that these types of light literally affect the function of our cells.
So what’s all this talk of “electromagnetic spectrum” and “spectrum of light”? Let’s take a look at the electromagnetic spectrum so I can show you more clearly what I’m talking about…
Electromagnetic waves range from 0.0001 nanometer (gamma rays and x-rays are very small waves) all the way to over centimeters and meters (radar and radio waves).
If you pass white light (like sunlight) through a prism, it will separate out the different colors based on their wavelengths. This is how we get rainbows as well, and you might remember this from school with the acronym ROY. G. BIV, which stands for red, orange, yellow, green, blue, indigo, violet.
A tiny part of this spectrum – from roughly 400nm to 700nm – is visible to the human eye.
At the highest end of the visible light spectrum is red light, which goes from a little over 600nm to approximately 700nm. Above the visible light spectrum is near-infrared, from about 700nm to a little over 1,100nm.
It is the red and near-infrared wavelengths specifically that have these amazing effects on our bodies. (Interestingly, even within that range, not all the red and near-infrared wavelengths seem to be created equal. Specifically, most research showing benefits of red light and near-infrared light have used wavelengths in the narrow ranges of 630-680nm and 800-880nm.)
While most other wavelengths of light (such as UV, blue, green, and yellow light, etc.) are mostly unable to penetrate into the body and stay in the layers of the skin, near-infrared light and red light are able to reach deep into the human body (several centimeters, and close to 2 inches, in some cases) and are able to directly penetrate into the cells, tissues, blood, nerves, the brain, and into the bones.
Once in those deeper tissues, red light and near-infrared (NIR) light have incredible healing effects on the cells where they can increase energy production, modulate inflammation, relieve pain, help cells regenerate faster, and much more.
Why Doesn’t Everyone Already Know About Near-Infrared and Red Light Therapy? (And Do You Need Lasers To Get The Benefits?)
Until recently, it was thought that you needed an expensive laser device to obtain these benefits. This technology has been in use in doctor’s offices for many years now and goes by the name of either “low-level laser therapy” (LLLT) or “cold laser.” These red/NIR light laser devices often cost $5,000-$30,000. This is precisely why this technology hasn’t gone mainstream and why most people still haven’t heard of it – because most people are under the impression that you can only get near-infrared and red light therapy from these incredibly expensive laser devices.
Shockingly, new research has shown that it is not necessary to use these expensive laser devices, and most experts now agree that it’s possible to get the same benefits from near-infrared and red light therapy LED panels at a fraction of the cost.
Here’s what Harvard researcher Michael Hamblin, PhD (widely regarded as the world’s top authority on photobiomodulation) has to say on this subject:
“Most of the early work in this field was carried out with various kinds of lasers, and it was thought that laser light had some special characteristics not possessed by light from other light sources such as sunlight, fluorescent or incandescent lamps and now LEDs. However all the studies that have been done comparing lasers to equivalent light sources with similar wavelength and power density of their emission, have found essentially no difference between them.”[1]
So you don’t need a $5,000-$30,000 medical laser device to get these amazing health benefits. You can get these effects with a device that costs just a few hundred dollars.
The Five “Bioactive” Types of Light: Why Humans Need Sunlight to Be Healthy
Just as human cells need nutrients from food, light is also a necessary nutrient for our cells to function well. Certain wavelengths of light can help power up our cells, affect hormones and neurotransmitters, balance our mood, enhance physical performance, hasten recovery from stress, increase alertness, improve sleep, and positively affect the expression of our genes.
The human body needs light to be healthy. Both the right types and the right doses.
This may seem like a strange idea at first, as we’re generally not used to thinking of light as playing an important role in our health. We’re used to thinking of light as what we turn on in our house so we can see, or the headlights of our car that allow us to drive at night. Most of us are deeply unaware of the fact that many different types of light are “bioactive” in humans (which means they affect the functioning of human cells), and that our health is largely influenced by the dosage of these different types of light that we get each day.
These are the five types of bioactive light in humans:
Most modern humans are deficient in the benefits of all of these five wavelengths of light. And just as there are health consequences of not getting enough of the right nutrients in our diet (malnutrition), there are health consequences when we don’t get enough of the right light “nutrients” (mal-illumination).
What kind of health consequences?
Here are two well-known examples of how light deficiencies and imbalances impact human health in profound ways…
Sunlight deficiency and vitamin D deficiency have been linked with numerous diseases, such as:
There is even research that suggests that low levels of sun exposure are a risk factor for human health equivalent to that of being a cigarette smoker![16] A Swedish study looked at nearly 30,000 women for 20 years (note: studies with this many people that are this long-term are exceedingly rare) and found that women with the lowest sun exposure had a twofold higher rate of death compared to the women with the most sun exposure![17]
As another example of mal-illumination, artificial light exposure at night (from electronic devices like phones, TVs, computers, indoor lighting, etc.) have been linked with numerous diseases, like:
And this is just a few of the dozens of health problems linked to mal-illumination.
But what if I told you that there is another kind of light deficiency that most people are totally unaware of, and that is likely even more problematic?
Near-infrared (NIR) and red light deficiency.
Red and near-infrared light have profound effects on our cellular and hormonal health. And we’re designed to need ample amounts of those types of light to have optimal health.
Just as the modern world of processed food leads to chronic malnutrition, our modern light environment (of too much of the wrong kinds of light and too little of the right kinds, and with poor timing) is called mal-illumination. The vast majority of people living in the modern world are suffering from chronic mal-illumination and don’t even realize it. And it has widespread effects on our brain and organ function, immune system , energy levels, mood, neurotransmitter balance, and hormone levels.
How Does Near-Infrared (NIR) and Red Light Therapy Work?
The next important question to answer is “how the heck does red and near-infrared light actually cause these effects?”
We know how UV light affects us, for example – it works primarily by interacting with our skin and stimulating the production of vitamin D. We also know how blue light enters our eyes and feeds back into the circadian clock in our brain (in the suprachiasmatic nucleus) to regulate our 24-hour biological rhythm, including the complex array of hormones and neurotransmitters that are regulated by this circadian clock in our brain.
These mechanisms are well understood by science. But what about red/NIR light?
There are numerous different physiological and biochemical mechanisms that researchers have identified as being affected by red and near-infrared light, but for our purposes here (since this is not an article meant for academics, but for regular people wanting to benefit from red and near-infrared light), I don’t want to get too bogged down in the details of dozens of different molecular signaling pathways at the cellular level. Instead, I want to keep things as simple and easily understandable as possible.
To give you an idea of what I mean when I say that things can be complex, here is a short list of biochemical pathways that have been proven to be altered by red/near-infrared light:
Rather than talk about the details of dozens of different biochemical pathways, let me simplify the major mechanisms of red/near-infrared light on our body…
Two Key Mechanisms of NIR And Red Light Therapy
I generally think of photobiomodulation as having two central mechanisms in how it benefits cellular function and overall health:
Let’s talk about each of these mechanisms in more detail:
Mechanism #1: Stimulating Mitochondrial Energy Production
Researchers have found that one specific mechanism of near-infrared and red light therapy is that these wavelengths of light are able to penetrate into cells and activate the mitochondria, directly leading to increased cellular energy production. Many lines of research indicate that the mitochondria are the key player when it comes to the mechanism of how red and near-infrared light affect our cells. [26]
This point deserves special attention, because a huge amount of research in the last decade points to the mitochondria as being critical to health, disease prevention, energy levels, and longevity. The mitochondria are the batteries that fuel all the processes of our organs; thus, things which enhance the mitochondria translate into more cellular energy inside the cell, which allows the cell or organ (e.g. brain, heart, liver, skin, muscles, etc.) to work optimally.
When it comes to red/NIR, the photoacceptor cytochrome c oxidase in our mitochondria is of particular importance.
Cytochrome c oxidase is part of the respiratory chain in our mitochondria that is responsible for producing ATP (cellular energy). When red and near-infrared light photons hit the photoacceptor cytochrome c oxidase, it helps the mitochondria use oxygen more efficiently to produce ATP.
While the exact mechanisms are still debated, most researchers believe that nitric oxide (NO) plays a central role.[27],[28]
NO of course plays many vital roles in the body, but when we have too much of it, too much in the wrong place, or when our cells don’t have the antioxidant capacity to quell the buildup of NO, it can hinder ATP from being manufactured in the mitochondria. [29]
How?
Well, nitric oxide begins to compete with oxygen in the mitochondria.
In fact, NO binds with cytochrome c — preventing it from binding with oxygen. It basically blocks the oxygen from being used by the mitochondria. Because of this, the NO inhibits efficient ATP production.
Therefore, in unhealthy cells, nitric oxide prevents cytochrome c from getting enough oxygen molecules. This hinders ATP production, which is a recipe for poor mitochondrial function, and thus, poor cellular function.
As shown by several research groups around the world, red and near-infrared light essentially prevents this pairing of NO with cytochrome c oxidase. It knocks the NO out and lets the oxygen in!
In essence, photobiomodulation allows oxygen into the mitochondria (and prevents NO from halting energy production).[30]
This boosts mitochondrial function and helps improve the health of every organ and system in our body.
Another key mechanism for how near-infrared and red light therapy work is through hormesis. Hormesis is the process by which a transient metabolic stressor stimulates adaptations that actually improve health. This may sound like an odd concept at first, but you’re more familiar with it than you realize – exercise is a type of hormesis. Exercise works by transiently creating metabolic stress – stressing out the body (workouts are hard work!) and temporarily increasing reactive oxygen species, a.k.a. free radicals – and then in response to that stress, the body adapts to it with things like improved cardiovascular efficiency, improved blood delivery to the muscles, and by strengthening and growing the mitochondria. It also involves downregulating the genes involved in chronic inflammation and oxidative stress (two keys drivers of aging and disease), and upregulating the genes involved in energy production and the internal cellular antioxidant defense system.
The mitochondria get temporarily stressed in a way that causes them to send signals back to the nucleus of the cell (which contains your DNA), and these signals are literally used by the nucleus to determine what genes should be expressed. This is called “retrograde signaling.” It’s a remarkable phenomenon, because most people think that our genes do all the dictating of what happens in our cells. In fact, mitochondria generate signals (based on the environment) that signal back to the nucleus which genes to switch on and off!
In particular, the transient increases in ROS (free radicals) from red/NIR light activates many of the same cell defense systems that exercise does. The transcription factor NF-kB is activated through exposure to free radicals generated by red and near-infrared light, which promotes a very low level inflammatory response. This then engages a mechanism called the NRF2 pathway and the Antioxidant Response Element (A.R.E.) – our internal cellular antioxidant defense system – which helps put out the fire by eliminating the inflammation and free radicals. In short, in much the same way that exercise builds your muscles stronger by temporarily stressing them, light does the same thing to our internal anti-oxidant and anti-inflammatory defense system. It helps make your cells more tolerant to stress, combats inflammation, helps prevent the buildup of free radicals, and ultimately makes your cells healthier, more energetic, and more resilient.
It turns out that humans actually need some of these low-level stressors in their life. The absence of these stressors actually sabotages our health.
Light serves a transient low-level stress to your cells. The end result of these cellular adaptations to the temporary stress is healthier cells that produce more energy, have a stronger anti-oxidant and anti-inflammatory defense system, and are more resilient to overall stress.
So near-infrared and red light therapy also are a form of hormesis, and benefit the mitochondria by creating a low dose stressor that the body then adapts to by becoming even stronger – the body increases production of internal antioxidant and anti-inflammatory systems, and builds up the size and strength of mitochondria.
In this way, red/NIR light become a powerful tool that doesn’t just temporarily alleviate symptoms (like say, an anti-inflammatory or painkiller drug), but it stimulates your body making lasting adaptations at the cellular level that lead to more resilience against stressors and a greater capacity to produce energy.
As mentioned above in the list of factors known to be affected by red/NIR light, there are also many other mechanisms of action of photobiomodulation which researchers are still elucidating. It is likely that other effects on specific compounds (e.g. BDNF, cAMP, nitric oxide, etc.), on stem cells,[36] on hormones,[37],[38] DNA repair,[39] or some other specific effects on gene expression[40],[41],[42] also play a role in mediating many of the positive effects of red/NIR light therapy.
The truth is that it’s possible to get endlessly complex and nuanced about all the different molecular and biochemical pathways involved. But again, to simplify all this…
In essence, what this all boils down to is that near-infrared and red light therapy help mitochondria produce more energy, decrease inflammation, and help build the cell defense systems to increase resiliency.
Thus, the reason it can benefit so many radically different health issues is actually quite simple: The health of every organ and every cell in the body depends on the energy being produced by the mitochondria in those cells. Thus, because red/NIR light therapy work to enhance mitochondrial energy production in essentially every type of cell in the body, it can enhance the cellular processes and cellular health of potentially almost every type of cell in the body.
Here are the major benefits that have been proven by scientific research for near-infrared and red light therapy:
Near-Infrared and Red Light Therapy For Skin
Because red light stimulates both collagen and elastin production, dramatically reduces lines and wrinkles, as well as the appearance of scars, surface varicose veins, acne, and cellulite, photobiomodulation is fast becoming recognized as a safe and welcome alternative to injections and surgeries for anti-aging and skin rejuvenation.
Repairing damage from UV rays requires that skin be able to repair cellular and DNA damage, much as it does when healing from wounds. Red light does this extremely well through stimulating collagen synthesis and fibroblast formation, anti-inflammatory action, stimulation of energy production in mitochondria, and even stimulating DNA repair.[44]
A wealth of human studies is proving photobiomodulation can reverse the signs of aging, repair damage from UV rays, and reduce the appearance of lines, wrinkles, and even hard to remove scars. A 2013 issue of Seminars in Cutaneous Medicine and Surgery featured a review of the research that highlighted dozens of studies proving photobiomodulation can reduce the signs of aging.[45]
Another review of the research by Harvard professor Michael Hamblin, PhD has found that red and near-infrared light therapy can:
In short, photobiomodulation is offering a new, extremely safe and non-invasive alternative to various anti-aging skin surgeries, Botox injections, and more abrasive chemical peels. For combating skin aging, red and near-infrared light is an extraordinarily powerful tool.
Near-Infrared and Red Light Therapy For Hair Loss and Growth
Red light has also been shown to help with certain types of hair loss. Red light has proven to help both women and men with various conditions to regrow hair and even thicken the diameter of individual hair strands. Near-infrared and red light therapy has proven to help women with alopecia to significantly regrow and thicken hair.[55]
Near-Infrared And Red Light Therapy For Cellulite
One study found that when photobiomodulation is combined with massage, it led to an astounding 71% reduction in cellulite![61]
Another study that assessed the use of near-infrared and red light therapy on skin health found that “91% of subjects reported improved skin tone, and 82% reported enhanced smoothness of skin in the treatment area.”[62]
Photobiomodulation For Wound Healing
Near-infrared and red light therapy are fantastic for wound healing. Red/infrared light accomplishes this in several ways:
Near-Infrared And Red Light Therapy For Fibromyalgia, Chronic Fatigue, and More Energy
Studies show that red light therapy is also effective at restoring energy and vitality in persons suffering with fibromyalgia. Multiple studies have found that photobiomodulation offers:
Research – including a very recent 2017 study – suggests that this therapy method is a safe and effective treatment for fibromyalgia.[76],[77],[78]
Near-Infrared and Red Light Therapy For Hashimoto’s Hypothyroidism
Several studies have shown profound benefits of photobiomodulation for autoimmune hypothyroidism.
Increase Bone Healing with Near-Infrared and Red Light Therapy
Studies on animals and humans have found that red and near-infrared light therapy greatly aids in healing breaks, fractures, and bone defects.[103] ATP production is interrupted in broken bones, and cells begin to die from lack of energy. Red and near-infrared light have been shown to:
Overall, bone irradiated with near-infrared wavelengths shows increased bone formation and collagen deposition.[110] Photobiomodulation is becoming very popular in all sports where breaks, sprains, and fractures are frequent — from horse racing to football.
Near-Infrared and Red Light Therapy For Inflammation (and Potentially Inflammation-Related Diseases)
Red and near-infrared light therapy is highly effective in treating chronic inflammation.
Since chronic inflammation is now being recognized as a major contributor to most chronic diseases from heart disease, depression, and cancer, to Alzheimer’s and chronic fatigue syndrome, this effect of red light therapy on inflammation is a very big deal.
Many aging scientists now speak of “inflamm-aging”[111] — the concept that the genes and pathways that control inflammation may very well be the key drivers of aging and disease.
Studies have even shown that red/NIR light therapy can have anti-inflammatory effects on par with non-steroidal anti-inflammatory drugs (NSAIDs),[115] which are the anti-inflammatory drugs routinely prescribed and typically, the over-the-counter drugs people buy when in pain.
Improve Eye Health with Near-Infrared and Red Light Therapy
Research into the benefits of near-infrared and red light therapy for eye health is very promising. Studies on animals show that photobiomodulation can heal damage to eyes from excessive bright light in the retina. This kind of damage is similar to the damage that occurs in age-related macular degeneration (AMD).[116]
One human study in patients with AMD showed that red light therapy improved vision and that improvements were maintained for 3-36 months after treatment. It also appeared to improve edema, bleeding, metamorphosia, scotoma and dyschromatopsia in some patients.[117]
Note: The eyes are sensitive tissues, and as such, for any self-use of light therapy, I suggest shorter sessions at an increased distance away from the light. And as always, for any medical conditions, consult your physician rather than attempting to self-treat.
Near-Infrared And Red Light Therapy For Anxiety And Depression
A 2009 study took 10 patients with a history of major depression and anxiety (including PTSD and drug abuse) and gave them four weeks of treatments to the forehead with red/NIR light. Remarkably, by the end of the four-week study, 6 out of 10 patients experienced a remission of their depression, and 7 out of 10 patients experienced a remission of their anxiety.”[122]
Though further research is needed, there have been 10 studies so far on the use of photobiomodulation to treat depression and anxiety related disorders with 9 of 10 studies yielding very positive results.[123],[124],[125],[126],[127],[128],[129],[130]
Improve Cognitive Performance with Photobiomodulation
In studies, researchers have found that transcranial near-infrared and red light therapy profoundly benefits the brain and cognitive performance.[132] Research has also shown that transcranial near-infrared stimulation has been found to increase neurocognitive function in young healthy adults,[133] finding that it improved sustained attention and short-term memory retrieval in young adults, and improved memory in older adults with significant memory impairment at risk for cognitive decline.[134]
Another study found photobiomodulation also increased executive cognitive function in young healthy adults, providing hope that further studies find that near-infrared and red light therapy may provide a hopeful treatment in the fight against Alzheimer’s disease, as well as prevention.[135]
Near-Infrared and Red Light Therapy for Tendonitis
One of the most common uses for red and near-infrared therapy in clinics is for injuries and tendonitis. Because red light stimulates collagen production, speeds wound healing, and is highly anti-inflammatory, it has been shown to bring great relief to people suffering from tendinopathy and tendonitis. [136],[137]
A systematic review of the research concludes that photobiomodulation has proven highly effective in treating tendon disorders in all 12 studies conducted.[138]
Increase Fertility with Near-Infrared and Red Light Therapy
Some research suggests that red light therapy may be useful for fertility, which is making quite an impact upon couples trying to conceive.
It also improves follicular health, which are highly vulnerable to oxidative stress. Two recent studies, one in Japan and one in Denmark, found that photobiomodulation improved pregnancy rates where IVF had previously failed, in Denmark, by 68%.[140]
In Japan, near-infrared and red light therapy resulted in pregnancy for 22.3% of severely infertile women with 50.1% successful live births.[141]
As mentioned previously, the testicles also have photoreceptors that respond to red light, and research shows that photobiomodulation can greatly enhance sperm motility and therefore, fertility.[142],[143]
In studies on human sperm, near-infrared light therapy at 830 nm produced significant improvements in sperm motility.[144]
While research on boosting testosterone is not yet complete, there is an abundance of solid evidence for the ability of red/NIR light therapy to improve fertility.
Near-Infrared and Red Light Therapy For Arthritis and Joint Health
Studies have also shown that near-infrared and red light therapy can help people with osteoarthritis (often called just “arthritis”).[150],[151],[152]
Decrease Diabetes Symptoms with Photobiomodulation
For diabetics, the most positive results gleaned from studies on the effects of near-infrared and red light therapy for healing is healing foot ulcers. Historically, these are harder to heal due to poor circulation and high glucose levels, especially in the lower limbs. Studies in animals and humans reveal that photobiomodulation restores diabetic patients’ normal healing ability by exerting a stimulatory effect on the mitochondria with a resulting increase in adenosine triphosphate (ATP).[158],[159],[160],[161]
Red light therapy also has had profound success in helping patients with painful diabetic neuropathy. Studies have found that photobiomodulation also helps to relieve pain and improve nerve function and foot skin microcirculation in diabetic patients.[162],[163],[164],[165]
(Another way to reduce foot ulcers is to do Hyperbaric Oxygen Therapy (HBOT) Listen in, as Dr. Scott Sherr shares his expertise on HBOT and how it relates to diabetics with foot ulcers.)
Near-Infrared and Red Light Therapy For Oral Health
Red light therapy and near-infrared light therapy have proven to have numerous benefits for oral health and research in this area is booming right now. So far, studies indicate promising results for photobiomodulation, which has been shown to:
Improve Respiratory Health with Near-Infrared and Red Light Therapy
In studies, photobiomodulation has been shown to improve the health of those who suffer from chronic respiratory diseases such as asthma, COPD, bronchiectasis, and ILD,[184],[185],[186],[187] as well as patients suffering from chronic obstructive bronchitis.[188]
Red And Near-Infrared Light Therapy For Pain Relief
Near-infrared and red light therapy has been remarkably effective at reducing joint pain in virtually all areas of the body.
Here are several conditions where red/NIR light has proven effective:
Use Photobiomodulation To Improve Immune System Function
In numerous studies, red/NIR light therapy has proven to benefit the immune system.
Overall, red/NIR light seems to be an “immune nutrient” that supports optimal immune function in a wide variety of different scenarios and health conditions. It seems to be able to positively affect immune function in the right direction, potentially, regardless of whether someone has low immune function during an infection or has an overly active and imbalanced immune system due to autoimmune disease.
Red Light Therapy For Traumatic Brain Injury (TBI) and Spinal Cord Injury
Red light therapy is bringing recovery and enhanced cognition to those suffering from traumatic brain injury. Patients who have suffered TBI report improved cognition, better sleep, and enhanced recovery from the traumatic experience of their accident.[231],[232]
In animal research, photobiomodulation has impressive outcomes in recovery of animals after stroke. Scientists believe the therapeutic effects stem largely from increased mitochondrial function (i.e. increased ATP production) in brain cells irradiated with near-infrared and red light therapy.[233],[234],[235]
Spinal cord injuries cause severe damage to the central nervous system with no effective known restorative therapies. However, near-infrared and red light therapy has been found to accelerate regeneration of the injured peripheral nerve and increase the axonal number and distance of nerve axon regrowth, while significantly improving aspects of function toward normal levels. Numerous studies indicate that near-infrared and red light therapy is a promising treatment for spinal cord injury that warrants full investigation.[236],[237],[238],[239]
Near-Infrared and Red Light Therapy For Sleep (Improve Your Sleep Quality)
Several studies in China have found that red/NIR light exposure, and studies have also found dramatic benefit to sleep in people with insomnia.[260],[261],[262]
Near-Infrared And Red Light Therapy For Brain Health (Slow Progression of Alzheimer’s and Parkinson’s Disease)
Recent studies have now found that photobiomodulation may significantly slow the progression of Alzheimer’s and Parkinson’s disease.[280],[281]
Red and near-infrared light have been shown to:[275],[276],[277],[278],[279]
Use Photobiomodulation To Enhance Muscle Gain, Strength, Endurance, and Recovery
“In the near future, sport agencies must deal with ‘laser doping’ by at least openly discussing it because the aforementioned beneficial effects and the pre-conditioning achieved by laser and LED irradiation will highly improve athletic performance.” [286]
– Michael Hamblin, PhD
Red/NIR light with exercise makes a potent combination. Not only does red/NIR light help you recover faster, it seems to amplify everything that happens with exercise – increased muscle gain, fat loss, performance, strength, and endurance.
Muscle tissue has more mitochondria than almost any other tissue or organ in the human body. So muscle tissue is particularly responsive to photobiomodulation. The muscles are packed with mitochondria, because ATP is needed for every muscle twitch and movement, no matter how insignificant.
Through their effect on ATP production and cellular healing mechanisms, red/NIR light help individuals to recover more quickly from strenuous and resistance exercise, and even helps to prevent muscle fatigue during exercise.[292]
Studies provide evidence that near-infrared and red light therapy powerfully help prevent muscle fatigue, enhance muscle strength and endurance, increase fat loss responses from exercise, increase muscle growth responses from exercise, and promote faster recovery.[293],[294],[295],[296],[297],[298],[299],[300],[301]
To get into just a few of the dozens of studies on this topic:
What happened?
As you can see, red and near-infrared light also have the ability to increase your strength and endurance adaptations to exercise, decrease muscle damage from your workouts, help you recover faster, and even increase muscle gains.
Red Light Therapy For Weight Loss (And Help Burn Off Stubborn Fat)
Research has shown that photobiomodulation has a profound impact on reducing fat mass and fat tissue, and eliminating cellulite. Red light therapy devices have even been approved by the FDA for fat reduction.
In studies, near-infrared and red light therapy have helped shave an entire 3.5 to 5.17 inches off waist and hip circumference by reducing the fat mass layer in just four weeks of use. [321],[322]
In another study of 86 individuals using red light therapy at 635 nm for 20 minutes every other day for two weeks, study participants lost 2.99 inches across all body parts — yes, 3 inches — in just 14 days of photobiomodulation.[324]
That said, I am not a strong advocate of trying to use red/NIR light therapy alone to cause fat loss. Where I believe red/NIR light therapy really shine (forgive the pun) is when combined with exercise and a good diet.
Some research shows that photobiomodulation can dramatically enhance — nearly double — fat loss from exercise, as compared to people doing just the exercise routine without the NIR light therapy.[325] In addition, the group using the NIR light therapy in tandem with exercise saw nearly double the improvements in insulin resistance![326]
Again, please note that red/NIR light therapy doesn’t actually burn off the fat by itself. The mechanism appears to be that it causes the fat cells to release their stored fat into the bloodstream where it can (potentially) be burned for energy. One still must be in a calorie deficit to have actual fat loss. Your overall diet and lifestyle must be conducive to overall net fat loss, otherwise you will just put back the fat right back into the fat cells it was released from. If you’re not actively doing nutrition and lifestyle interventions to lose fat, please don’t think that the light therapy alone will cause fat loss. Think of it more as a tool to amplify the fat loss effects from diet and exercise, rather than a tool that generates fat loss by itself. Nevertheless, this technology can be used to greatly accelerate loss of overall body fat, and even “stubborn fat” from fat areas that normally are resistant to being burned off – for men, this is the lower abdomen and love handles, and for women, the hips and thighs most typically, or belly fat.
Overall, the research is clear that red/NIR light can be a powerful tool to support your fat loss efforts.
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Lydia Addy2021-05-29I participated in a yoga class at Triveda taught by my son’s bride and one of her bridesmaids. Zac was so awesome! And the space was absolutely perfect—clean, quiet, peaceful. It’s the perfect place to kick off a wedding weekend!
Emily Broyles2021-05-17Zach rented the Triveda studio for my bridesmaids and I for a yoga class before my wedding! He went above and beyond and also provided complimentary refreshments to our group. The space is beautiful and perfect for a private event or small class. Zach is awesome and a great communicator which made planning this super simple. Definitely check out Triveda for your next yoga or wellness event!
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Red light therapy is beneficial for a wide variety of conditions and ailments. It is also known as low-level laser therapy (LLLT) because it uses