Episode 378: Red Light Therapy: Sunlight, Mitochondria, Sleep, and How to Use Devices Correctly with Ari Whitten

In this episode of the Flex Diet Podcast, I sit down with my good buddy Ari Whitten to talk all about red light therapy (photobiomodulation) and why it’s become so popular lately. We dig into how red and near-infrared light fits into an evolutionary sunlight context, why those wavelengths penetrate tissue differently, and how they can influence mitochondria, recovery, and performance. 

Ari also breaks down the confusing part most people miss: device choice and dosing aren’t one-size-fits-all, and “more power” isn’t always better, especially for sensitive areas like facial skin and the eyes. We also get into emerging research on sleep and melatonin (including intracellular melatonin), as well as practical considerations such as clothing and light penetration. Ari’s updated book, The Ultimate Guide to Red Light Therapy (2.0), is out now.

Sponsors:

• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Coming up:

• ISSN 2026: https://www.sportsnutritionsociety.org/

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 04:40 Catching Up Surf Talk
• 07:34 Sunlight vs Red Light
• 08:50 Photobiomodulation Basics
• 11:04 Optical Window Explained
• 15:41 Timing and Circadian Effects
• 19:36 Sleep and Melatonin Links
• 26:00 Clothing and Light Penetration
• 27:36 Red Light for Eye Health
• 29:48 Red Light for Eyesight
• 30:47 Dose and Panel Pitfalls
• 31:52 Deep vs Superficial Dosing
• 35:02 Biphasic Response and Safety
• 38:11 Heuristics for Panel Use
• 40:46 Choosing the Right Device
• 42:17 Optics Distance and Angles
• 44:39 LED Density and Hot Spots
• 46:47 Device Examples and Timing
• 48:31 New Book and Wrap Up
• 53:59 Host Outro and Disclaimer 

Flex Diet Podcasts you may enjoy:

• Episode 352: Mastering Heart Health: A Deep Dive into Preventive Cardiology with Dr. Michael Twyman
  • YouTube: https://www.youtube.com/watch?v=hpdMnJSZMf8
• Episode 206: Advanced Recovery Tactics and more with elite athlete coach Justin Kavanauagh
  • YouTube: https://www.youtube.com/watch?v=OTvYT5P3dWs&t=1s

Connect with Ari:

• The Ultimate Guide to Red Light Therapy: https://www.amazon.com/Ultimate-Guide-Light-Therapy-Revised/dp/0593736559?ref_=ast_author_dp
• Instagram: https://www.instagram.com/ari.whitten/
• The Energy Blueprint: https://theenergyblueprint.com/

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter