Red Light Therapy – What It Really Does (and Doesn’t Do)

Red light therapy (RLT), near-infrared (NIR), and infrared (IR) therapy have been gaining attention for their skin and recovery benefits, but the truth is, their impact goes way beyond just collagen production. When used at the right time and duration, these therapies can boost brain function, balance hormones, support fat metabolism, and even improve gut health.

But let’s be clear—it’s not a magic fix.

If you’re in Arizona or Colorado, check out Reset Mind & Body for red light therapy, cold plunging, and other high-performance recovery tools.

Let’s break down the science-backed benefits, the optimal time you should spend in red light, and what it doesn’t do.

How Much Red Light Do You Actually Need?

Studies show that the optimal exposure time for red light therapy depends on the wavelength and intensity:

🔴 Red Light (620-700nm) → Best for skin, sleep, and surface healing

• 10-20 minutes per session, 3-5x per week

🌒 Near-Infrared (700-1100nm) → Best for deep tissue, brain function, and recovery

• 15-30 minutes per session, 3-5x per week

Total weekly exposure: 45-90 minutes per week, depending on your goals.

More isn’t necessarily better—going beyond 30 minutes per session doesn’t add much extra benefit and can overload the cells rather than stimulate them.

Lesser-Known Benefits of Red Light, NIR & Infrared Therapy

Boosts Mitochondria for More Than Just Energy

Most people know red light therapy helps produce ATP (cellular energy), but it also:
✅ Repairs damaged mitochondria, slowing aging at a cellular level.
✅ Increases mitochondrial biogenesis (your body creates more mitochondria), improving endurance and metabolism.
✅ Reduces oxidative stress, preventing long-term cellular damage.

Supports Testosterone & Thyroid Function

✅ Red & NIR light therapy on the testes has been shown to naturally increase testosterone, impacting strength, energy, and fat loss.
✅ Regular NIR exposure to the thyroid gland (on the neck) can improve thyroid hormone production, helping with metabolism, energy, and body composition.

Improves Brain Function & Cognitive Health

NIR light can penetrate the skull and directly impact brain cells, leading to:
✅ Better memory, focus, and cognitive performance.
✅ Reduced brain inflammation, which may help with brain fog, depression, and even neurodegenerative diseases.
✅ Faster recovery from concussions and TBIs (traumatic brain injuries).

Enhances Sleep & Regulates Circadian Rhythm

✅ Red light exposure before bed boosts melatonin levels, leading to deeper, higher-quality sleep.
✅ Unlike blue light from screens, red light doesn’t suppress melatonin, making it a great option for nighttime use.
✅ NIR therapy can lower cortisol, helping to reduce stress and promote relaxation.

Supports Gut Health & Digestion

✅ Reduces gut inflammation, making it helpful for IBS, Crohn’s, and leaky gut syndrome.
✅ Helps repair the gut lining, leading to better nutrient absorption.
✅ Balances gut bacteria, supporting a healthier microbiome.

Accelerates Wound Healing & Muscle Recovery

✅ Speeds up the healing of cuts, burns, and post-surgical wounds.
✅ Repairs tendons, ligaments, and even cartilage damage, making it great for athletes.
✅ Reduces scar formation by improving collagen remodeling.

Strengthens the Immune System

✅ Enhances white blood cell production, helping fight infections.
✅ Reduces chronic inflammation, supporting overall immune health.
✅ Protects cells from oxidative stress, keeping the immune system strong.

Helps with Fat Metabolism & Cellulite Reduction

✅ Stimulates fat metabolism, but it won’t replace a proper diet and exercise.
✅ Enhances lymphatic drainage, reducing puffiness and cellulite appearance.
✅ Improves insulin sensitivity, making it easier to maintain stable blood sugar levels.

What Red Light, NIR & Infrared Therapy Doesn’t Do

❌ It Won’t Burn Fat Instantly
Yes, red and infrared light therapy activates brown fat, but that doesn’t mean you’ll drop weight overnight. Fat loss still requires proper nutrition and movement.

❌ It’s Not a Replacement for Exercise & Strength Training
Red light therapy enhances recovery and muscle performance, but it won’t build strength or endurance on its own. You still need to lift and move.

❌ It Won’t Fix Hormonal Imbalances Overnight
While red light supports testosterone and thyroid function, it’s not a quick fix. If your diet, sleep, and stress levels are off, no amount of red light will balance your hormones.

❌ It Doesn’t Cure Chronic Inflammation on Its Own
Red light therapy reduces inflammation, but if your lifestyle is full of processed foods, poor sleep, and stress, the inflammation will come right back.

❌ One Session Won’t Change Your Life
Like cold plunging, consistency matters. You won’t see huge changes after one session—the real benefits come from long-term, repeated exposure.

Final Thought: A Powerful Tool, Not a Magic Fix

Red light, NIR, and infrared therapy have real, science-backed benefits, but they’re not a replacement for the basicslike sleep, nutrition, and movement. When used correctly, they can:

✅ Increase energy and mitochondrial function
✅ Support hormonal balance and metabolism
✅ Improve recovery, brain health, and sleep
✅ Reduce inflammation and support long-term health

Want to Try Red Light Therapy for Yourself?

If you’re in Arizona or Colorado, visit Reset Mind & Body for professional red light therapy, cold plunging, and other recovery tools designed to help you perform at your best.

-Adam Niall ⚔️