⚠️ NOT MEDICAL ADVICE This post shares personal experiences and research. It is not medical advice. Consult your doctor before acting on any suggestions.

Embracing Red Light Therapy: Your Winter Vitality Partner

Winter’s short days and scarce sunlight can sap your energy, stiffen joints, and dampen your mood. At Health and Rise Solutions, I’m here as your coach to guide you with care and consistency to thrive through the season. Red light therapy (RLT), using red (630-700 nm) and near-infrared (700-1000 nm) wavelengths, mimics the sun’s healing power, supporting inflammation reduction, recovery, digestion, and overall wellbeing. Pair it with morning sunlight exposure for maximum impact. Let’s explore how RLT, alongside nature’s first rays, can keep you rising strong.

Morning Sunlight: Nature’s Reset Button

Before exploring RLT, prioritize a free, powerful habit: catching the first rays of sunlight on your face and eyes, unobstructed by glasses or windows. Dr. Jack Kruse, a neurosurgeon and light optimization expert, emphasizes that these early morning wavelengths, rich in red and infrared light, are critical for setting your circadian rhythm and boosting melatonin production for better sleep and energy. He notes, “The first light of dawn calibrates your brain’s suprachiasmatic nucleus, aligning hormones like melatonin to optimize cellular health”. Studies confirm morning light exposure enhances circadian alignment, improving mood and vitality.

Pro Tip: Step outside at sunrise for 5-10 minutes, letting light hit your bare skin and eyes. No sunglasses, no barriers—just you and the sun to kickstart your day.

Reducing Inflammation: Soothe Winter’s Strain

Cold weather and stress can fuel inflammation, causing joint pain or discomfort. RLT penetrates tissues with red and near-infrared light, boosting cellular energy (ATP) and reducing inflammatory markers like cytokines. Research shows it promotes tissue repair without side effects, ideal for winter aches.

Pro Tip: Use RLT 10-15 minutes daily, 6-12 inches from sore areas like knees or shoulders. Pair with deep breathing to enhance calm and recovery.

Enhancing Recovery: Power Up Like the Pros

For those pushing through winter workouts, RLT speeds muscle repair by improving blood flow and reducing oxidative stress. Clinical studies show it boosts endurance and strength recovery in athletes. LeBron James uses RLT to reduce inflammation and speed healing, supporting his NBA longevity. CrossFit athletes Sara Sigmundsdóttir and Travis Mayer rely on it for joint and muscle recovery, reporting less soreness. Under Armour’s performance team integrates RLT to optimize sleep and minimize downtime.

Pro Tip: Apply RLT for 15-20 minutes post-workout, paired with light stretching. Consistency here builds a stronger, more resilient you.

Supporting Digestion: Nurture Your Core

Winter diets and stress can disrupt gut health, leading to bloating or irregularity. Emerging “photobiomics” research suggests RLT reduces gut inflammation and supports beneficial bacteria when applied to the abdomen. Studies indicate improved microbial balance, potentially easing digestive discomfort. Nutritionist Mary Ruddick, in discussions on ancestral health, notes light therapies can enhance microbiome function, especially in low-light seasons.

Pro Tip: Use RLT over your abdomen for 10-15 minutes each morning. Combine with fermented foods like kefir to support gut vitality.

Boosting Wellbeing: Lift Your Winter Mood

Without sunlight, mood and focus can falter. RLT supports serotonin pathways and circadian alignment, rivaling traditional light therapy for seasonal affective disorder. Users report better sleep and energy with regular use. Kruse adds, “Infrared light, like morning sun, counters blue light’s disruption, recharging cells for optimal function”.

Pro Tip: Start mornings with a 10-minute full-body RLT session after sunrise exposure. Journal your energy shifts to track progress.

Your Next Steps: Build a Resilient Routine

I’m here to support your journey—start small and stay consistent. Catch those first sunrise rays daily, then add RLT for 10-20 minutes, adjusting to your needs. Consult a healthcare provider if you have medical conditions. For reliable devices, consider options like EMR-Tek’s red and near-infrared panels; use code CHARLES35554 for potential savings if you decide to go with a EMR-Tek unit.

You’re stronger than winter’s challenges. Share your sunrise or RLT experiences with us — let’s rise together.

References

1. Kruse, J. (n.d.). Time #6: Morning Sunlight to Reset Circadian Clocks. Retrieved from https://jackkruse.com/time-6-morning-sunlight-resets-circadian-clocks/

2. Kruse, J. (n.d.). HYPOXIA #4: RED LIGHT, BLUE LIGHT, 1…2…3. Retrieved from https://jackkruse.com/hypoxia-4-red-light-blue-light-1-2-3/

3. Blume, C., et al. (2019). Effects of light on human circadian rhythms, sleep, and mood. Somnos. PMC6746555

4. Huang, Y. Y., et al. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophys. PMC5523874

5. Hamblin, M. R. (2023). The anti-inflammatory effects of photobiomodulation are mediated via multiple pathways. Front Neurosci. DOI: 10.3389/fnins.2023.1150156

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8. Body Balance Medical. (2024). Boost Recovery Like LeBron James with Red Light Therapy. Retrieved from https://bodybalancemedical.com/lebron-jamess-fitness-hack-why-red-light-therapy-works/

9. Kineon. (2023). CrossFit Athletes Share Their Experience With Red Light Therapy. Retrieved from https://kineon.io/blogs/news/red-light-therapy-crossfit

10. Joovv. (n.d.). Why Under Armour Performance Team Uses Joovv Red Light Therapy. Retrieved from https://joovv.com/blogs/joovv-blog/under-armour-red-light-therapy-recovery

11. Jalili, C., et al. (2024). The effectiveness of photobiomodulation therapy in modulation the gut microbiome. Front Nutr. PMC10835098

12. Amaroli, A., et al. (2019). “Photobiomics”: Can Light, Including Photobiomodulation, Alter the Microbiome? J Clin Med. PMC6859693

13. Singju Post. (2025). Fix The Microbiome: #1 WORST Food For Human Gut Health: Mary Ruddick. Retrieved from https://singjupost.com/fix-the-microbiome-1-worst-food-for-human-gut-health-mary-ruddick-transcript/

14. Liebert, A., et al. (2017). Improvement in Depression Scores After 1 Hour of Light Therapy Treatment in Patients With Seasonal Affective Disorder. J Altern Complement Med. PMC5336550

15. Harvard Health. (2022). Light therapy: Not just for seasonal depression? Retrieved from https://www.health.harvard.edu/blog/light-therapy-not-just-for-seasonal-depression-202210282840

16. EMR-Tek. (n.d.). Red Light Therapy | Red Light Therapy Devices. Retrieved from https://www.emr-tek.com/