The science of red light therapy
How photobiomodulation supports healing, recovery, and performance
I’ve always been fascinated by how the body heals itself. We often think of recovery in terms of rest, nutrition, and movement, but what if I told you that light—specifically red and near-infrared light—could play a significant role in cellular repair, performance, and overall health?
Photobiomodulation (PBM), also known as low-level light therapy (LLLT) or simply red light therapy, has been gaining attention in scientific and medical communities for its ability to enhance cellular energy, improve recovery, and even regulate physiological processes like sleep and circulation. While it may sound like futuristic biohacking, PBM is deeply rooted in solid research, showing measurable benefits at the cellular level.
How Red Light Therapy Works at the Cellular Level
At its core, photobiomodulation works by delivering low-intensity red or near-infrared light to the body’s tissues, where it interacts with mitochondria—the energy-producing centers of our cells. The light is absorbed by cytochrome c oxidase, a crucial enzyme in the mitochondrial respiratory chain, which boosts ATP production (the body’s energy currency) and enhances overall cellular function [1].
But one of the most interesting findings in PBM research is its relationship with nitric oxide (NO). NO is a molecule that plays a key role in vasodilation (widening of blood vessels), circulation, and reducing oxidative stress. However, excess nitric oxide can actually bind to cytochrome c oxidase, slowing ATP production and impairing cellular function. PBM helps displace nitric oxide from this binding site, effectively restoring optimal mitochondrial activity and enhancing cellular energy and recovery [1].
Photobiomodulation and Athletic Recovery
For athletes, fitness enthusiasts, and anyone looking to enhance muscle recovery and performance, PBM is showing promising results.
This is particularly exciting for those who engage in intense training or suffer from chronic muscle fatigue and soreness. By improving blood flow, reducing oxidative stress, and supporting mitochondrial efficiency, PBM allows muscles to recover faster and function more efficiently, helping athletes maintain consistency in their training without excessive fatigue.
Beyond Performance: PBM’s Role in Sleep and Recovery
While red light therapy is often associated with muscle recovery, its effects on sleep and overall physiological restoration are just as compelling.
One study observed that athletes undergoing full-body PBM therapy experienced a slight reduction in total sleep duration, yet still showed enhanced recovery markers [2]. This suggests that the quality of recovery may matter more than the quantity of sleep—and that PBM could be optimizing deep, restorative processes within the body.
The link between PBM and sleep regulation likely stems from its effects on melatonin production, circadian rhythms, and autonomic nervous system balance. When used strategically, red light therapy could support recovery, reduced flammation, and improved resilience, even when sleep patterns fluctuate. Now, I’m not saying you should neglect the fundamentals of health—sleep, nutrition, stressmanagement, those will always be essential. But imagine the powerful benefits red light therapy could offer on top of a strong foundation. It’s not about replacing the basics, but about enhancing and optimizing your well-being even further.
How to Incorporate Red Light Therapy into Your Routine
If you’re interested in reaping the benefits of photobiomodulation, here are a few ways to incorporate it into your daily life:
🏋🏽♀️ Incorporate PBM into Post-Workout Recovery: Using red light therapy immediately after exercise can enhance muscle repair and reduce soreness.
🌱 Consider Professional PBM Treatments: Some sports recovery centers, wellness clinics, and biohacking studios offer PBM sessions for deeper healing and performance optimization.
🌙 Use Red Light Before Bed: To support circadian rhythms and sleep quality, try exposing yourself to red light in the evening while avoiding blue light from screens.
Want to Optimize Your Health Even Further?
Photobiomodulation is just one of many science-backed tools that can help you upgrade your health. But true recovery, longevity, and well-being require a holistic approach, combining nutrition, sleep optimization, and lifestyle adjustments.
That’s exactly why I created my ‘Upgrade Your Health’ course—to give you the tools to optimize energy, recovery, and resilience through nutrition, sleep strategies, and holistic wellness techniques.
If you’re ready to take control of your performance, recovery, and long-term health, join the course today and start building a body that thrives naturally.
References
[1] Karu, T. I., Pyatibrat, L. V., & Afanasyeva, N. I. (2005). Cellular effects of low power laser therapy can be mediated by nitric oxide. Lasers in Surgery And Medicine, 36(4), 307–314. https://doi.org/10.1002/lsm.20148
[2] Rentz, L. E., Bryner, R. W., Ramadan, J., Rezai, A., & Galster, S. M. (2022). Full-Body Photobiomodulation Therapy Is Associated with Reduced Sleep Durations and Augmented Cardiorespiratory Indicators of Recovery. Sports, 10(8), 119. https://doi.org/10.3390/sports10080119
[3] Glass, G. E. (2021). Photobiomodulation: The Clinical Applications of Low-Level Light Therapy. Aesthetic Surgery Journal, 41(6), 723–738. https://doi.org/10.1093/asj/sjab025