Red Light Therapy: Hoax or Helpful? And How to Get it Free (solo episode)

Episode Highlights With Katie

• What photobiomodulation (PBM) is and how red/NIR light affects cells
• Core mechanism in plain English: cytochrome-c oxidase, nitric oxide displacement, ATP boost, secondary ROS and Ca² signaling
• Wavelengths and depth: red (630–660 nm) for skin/surface; NIR (810–850 nm) for deeper tissues; why 980 nm behaves more thermally
• Evidence overview: where PBM helps most (pain, recovery, tissue healing, some skin outcomes) and where data is still emerging
• “Free” red/NIR from sunrise and sunset: why the spectrum shifts, circadian benefits, and practical outdoor habits
• Device fundamentals: wavelength, irradiance (mW/cm²), energy dose (J/cm²), distance, and session time
• Best-practice protocols: example dosing for skin vs joints/muscle; frequency and cycling (start low, titrate)
• Safety and cautions: eyes, heat load, photosensitizing meds, pregnancy/active cancer care, implanted electronics
• Home tips: avoid staring at LEDs, position perpendicular to target, measure/estimate dose rather than chasing wattage
• Sleep support stack: morning outdoor light + evening low-intensity red environment (not bright blue at night)
• Skeptic’s view: helpful when wavelength/dose are right; underwhelming if misused or sold as a cure-all
• My routine: sunrise/sunset outside first; add targeted device sessions for DOMS, skin, or joint recovery and track results over 4–8 weeks

Resources Mentioned

• BON CHARGE
• JOOVV red light 
• Red Therapy red lights use code wellnessmama for a discount
• Mito red light
• Higher Dose

BONCHARGEI like so many of their products - from their red light products to their sauna blankets. Red light has been so helpful for me during my recovery from Hashimoto's. To find out more, go to boncharge.com/wellnessmama and use code wellnessmama for 20% off!