🏮Red light therapy... is it worth it?

I get this question all the time…

"Paul, should I get a red light panel?"

And I think my answer might surprise some of you.

I used to be ALL IN on red light therapy.

I had panels at home, used them daily, and talked about them extensively.

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However, my perspective has evolved a little…

And before everyone starts freaking out thinking I'm against red light therapy...

HOLD ON.

Red light therapy absolutely works. The science is solid.

Studies show red and near-infrared wavelengths can stimulate mitochondria to produce more ATP, which is the energy currency of your cells (PMID: 25443662, 29327206).

This translates to real benefits like improved muscle recovery, reduced inflammation, enhanced cellular repair, and better sleep quality (PMID: 39883205, 27943458, 27874264, 23619627).

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But here's something most people don't appreciate...

Sunlight ALREADY contains red and near-infrared wavelengths ☀️☀️☀️

In fact, at midday, about 70% of the light you're getting from the sun is red and near-infrared. And the irradiance and intensity of those wavelengths is comparable to what you'd find in those red light boxes.

So when you're outside, you're essentially getting natural red light therapy... for FREE.

PLUS all the other wavelengths your body needs:
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Like UV wavelengths that help you make vitamin D, endorphins, and nitric oxide which causes vasodilation...

Full-spectrum visible wavelengths that help anchor your circadian rhythm...

The same heat and infrared that penetrates deep into tissues...

Plus, you get a tan (which makes us look and feel good, let's be honest 😎)

It's the complete package that humans are designed to thrive with.

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The caveat is…

To get the same dose of red/near-infrared from sunlight as you would from a light box, you'd need to be outside 3-4 times longer, which I know is not practical for most.

If you live somewhere like Seattle or Boston where it's gray and cloudy for months...

If you work indoors all day and barely see sunlight...

If it's winter and the sun sets at 4:30 PM...

Then YES, a red light panel can be an incredibly powerful tool to help compensate for the lack of natural light exposure.

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I like to think of light the same way I think about food.

I always say you should get your nutrients from meat, organs, fruit, plants and honey FIRST… which are optimal foods for humans.

But if you're traveling or don't have access to fresh organs, desiccated organs like we make at Heart & Soil can help fill those gaps.

Red light boxes largely are the same concept in my opinion...

Sunlight = optimal light nutrition from humans.

Red light boxes = A great “light supplement”

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Bottom line: Sunlight first. Red light box as a backup and/or for acute situations (e.g. injury recovery, athletic performance, etc.)

And if you DO decide to get a red light box...

Most of the research on light therapy focuses on red and near-infrared wavelengths - roughly 600–900 nm - because they penetrate tissue effectively and are absorbed by mitochondrial enzymes involved in energy production and oxidative-stress regulation

So keep that in mind.

Red light in the evening won't disrupt your melatonin production the way blue light does either (PMID: 24797245).

It’s actually a very helpful tool you can integrate into your evening routine.
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But again, for ME personally, living in Costa Rica?

I'm getting outside at sunrise to surf almost every morning.

I'm spending hours in natural sunlight throughout the day.

I practically eliminate all blue light exposure by the evening.

So I don't really require a red light panel when I’m here.

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My advice?

Don't stress about whether you "need" a red light panel.

First, focus on getting outside more.

Get that morning sunlight exposure to anchor your circadian rhythm.

Spend time outdoors whenever possible during the day.

And at night, minimize blue light from screens and overhead lights.

If you do all that and STILL feel like you're not getting enough light exposure...

Or if your lifestyle simply doesn't allow for much outdoor time...

THEN consider a red light panel as a tool to help fill that gap.

But don't let anyone convince you that you HAVE to have one.

The sun has been here for billions of years, providing the exact wavelengths of light our bodies need to thrive.

Red light panels are a modern convenience that can be helpful... but they're not essential if you're actually living in alignment with natural light cycles.

Red light therapy works. The science is real.

But NOTHING will ever replace the sun.

So get outside. Touch the earth. Feel the sun on your skin.

THAT is what your body really needs.

And if your lifestyle or location genuinely prevents adequate sun exposure... then yes, a red light box can be a helpful tool to bridge that sun gap.

Welcome to the Remembering 🏹

Paul

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