At least once a week I find myself engaged in a conversation with someone centered around how early I wakeup. Meaning, I’m up most morning between 3:00am – 4:00am and have been for as long as I can remember. There’s usually some type of exchange of how they can’t get up that early or I’m crazy or most commonly; what am I doing up that early. Of course I incorporate what I advised in The Morning After, however, there is one secret I left out of that post; which is implementing 20-minutes of red light therapy upon waking. Let me fill you in on why and what I’ve subscribed to when it comes to red light therapy.

What Is Red Light Therapy?

Red light therapy, also known as low-level laser therapy (LLLT) or photo biomodulation is a process that uses specific wavelengths of red and near-infrared light (usually between 630–850 nanometers) to stimulate your body’s cells. When these wavelengths penetrate the skin, they’re absorbed by your cells’ mitochondria, which are the powerhouses responsible for producing energy (ATP). Think of it as charging the battery in your cell phone: More energy equals better performance by way of repairing tissues faster, reducing inflammation, and even improving hormone production and circulation.

NASA first explored this technology decades ago to help astronauts heal faster in space, and now it’s used in clinics, gyms, and even at home for total-body rejuvenation. It is quickly becoming a favorite among men looking to improve their energy, performance, recovery, and overall health without drugs or invasive treatments. So for those of you that like the natural approach, here you go. As men hit their 40s and beyond, our bodies start sending little reminders that we’re not 25 anymore: That bounce back seems to be in slow motion by way of slower recovery, lower energy, thinner hair, aching joints, and stubborn belly fat that likes to hang on more than let go. There is some good news though: Science keeps giving us tools to fight back and overcome. One of the most effective and natural tools to emerge in recent years is good ole red light therapy.

What Are the Benefits?

1. Boosts Testosterone Naturally

We all know the older we get, the less testosterone our body naturally produces. After 40, testosterone levels tend to decline by about 1% each year; leading to fatigue, decreased muscle mass, lower libido, and mood swings. Recent studies are showing that red light therapy applied to the body, especially near the testes or lower abdomen, may help support natural testosterone production by increasing circulation, reducing oxidative stress, and improving cellular energy. Now, I won’t go on record and say it’s a magic pill, but I can very well report that following a session, I feel awake. Like, that feeling you feel after a few minutes of being out in the sun, awake. Naturally this leads to me being in a good mood by way of getting over any grogginess I may have experienced upon awakening and it serves as a driver to get me to the gym at 5:00am.

2. Improves Skin and Hair Health

It appears our female counterparts have know of the benefits of red light therapy for eons. RLT stimulates collagen production, improving skin elasticity and reducing wrinkles and sun damage. I know this may not be priority number one for us as it is for the ladies, but this is a big win for men looking to age gracefully because who really wants to look like a Sunkist raisin? But here’s where I know I’ll get your attention: It also increases blood flow to hair follicles, which may slow down or reduce hair loss and help strengthen the remaining hair. I talked about this in last week’s post (Hair Today, Gone Tomorrow: Acceptance and Confidence) by way of the helmet proscribed to me after my hair transplant surgery and even left an affiliate link for a baseball cap with infrared lasers inside of it for this mere purpose: To provide a chemical-free avenue to help keep and stimulate hair growth.

3. Reduces Joint Pain and Inflammation

If there were a way to encapsulate old manism, it would be this here: Years of activity and unfortunately in a lot of cases, inactivity, can put a blow torch on those knees, back and shoulders. Red light therapy reduces inflammation by improving cellular repair and circulation in problem areas. We can use this as an aid to manage and reduce arthritis, post-workout soreness, or old injuries to keep us active and pain-free.

4. Increases Muscle Recovery and Performance

Like I’ve said before, around here, we lift weights! If you’re following that instruction by hitting the gym or however you’re staying active, red light therapy can speed up recovery and reduce muscle fatigue. Studies have shown it helps reduce lactic acid buildup and enhance muscle growth, meaning you can train smarter, recover faster and maintain them gains. We all know the latter gets more challenging as we march towards the century mark.

5. Supports Better Sleep and Stress Reduction

Poor sleep and chronic stress are major contributors to fatigue, weight gain, and hormonal decline. Red light therapy can help regulate your circadian rhythm by supporting natural melatonin production and reducing cortisol levels. More importantly, it helps calm your nervous system to help you fall asleep faster to subsequently wakeup more refreshed.

6. Promotes Mental Clarity and Mood

Like I said earlier; after that morning session, I am legit ready to tackle the day. RLT has proven itself to enhance brain function and reduce symptoms of depression or anxiety. It improves blood flow to the brain and boosts cellular energy; leading to sharper focus, better mood, and less brain fog. We all have our share of juggling work, family, and fitness, thus a cognitive edge can help us spin all those plates in unison.

How to Use Red Light Therapy at Home

When I was first introduced to RLT, it was by way of a local cryotherapy wellness center, followed by Planet Fitness. Of course, nothing beats home and you don’t need a fancy clinic or gym to get results and execute treatment. Today, there are FDA-cleared red light therapy panels and handheld devices available for home use. Now, what you’re looking for when you shop for one is a device with wavelengths between 630-850nm. I personally like the larger panels, as they are great for hitting the entire body in one swing, but the smaller ones have their place, especially when it comes to targeting areas like the face and joints. You also want to start slow and work your way up (a common theme) with 5-minutes per area 2-3 times per week and eventually work your way up to 4-7 times per week with a maximum of 10-minutes per area. You want to treat RLT like you do with exercise, by way of exuding consistency so that the benefit peak comes more sooner than later: With that, you’ll likely start noticing improvements with all that was aforementioned in 4-8 weeks. I have to stress as well that the red lights on the panel are not only bright; they also put off heat. You’ll want to position yourself 6-12″ away from the panel for maximum absorption but I caution you not to look directly into the bulbs. I’ve already made the mistake for you so you can trust me when I say that having a burning feeling all day, like you’ve jumped into a swimming pool full of chlorine and kept your eyes open the entire time, is not the look or feel you want. If you are looking to use a full panel or blanket that hits most of or the entire body; for best results, you’ll want to disrobe. Skin exposure is key although the near infrared wavelengths can get through a thin layer of clothing.

Call To Action

If you’re a man over 40, you better be focused on longevity, performance, and quality of life and not just simply surviving. Red light therapy fits perfectly into that mindset by way of being natural, non-invasive, and backed by a whole lot of solid research. When combined with proper nutrition, regular exercise, stress management, and sleep; you’ll feel like (insert your favorite super hero). So if you’re ready to recharge your temple, restore your confidence, and reignite your energy, consider adding red light therapy to your wellness toolbelt. We can’t reverse age but we can thrive through that bad boy!

Affiliate Link (Below)

I have a pretty unique setup due to my height: I have (2) semi-full body panels and (1) smaller panel that sits on top of the two bigger panels to ensure it hits my face and head. I’ve had this setup now for about 3-years and I’m in front of those panels no less than 5-days per week. Here you can find the two big panels and here is the smaller unit. Get one and give it a shot. Your mitochondria will love you for doing so!