Thread by @jonwillbanks

Red light therapy isn’t just for reducing wrinkles.

It boosts brain function, improves sleep, and speeds up healing — deep in your cells.

Yet most people do it wrong.

Here’s how to unlock its full-body benefits without wasting your money:🧵

Red light therapy uses specific wavelengths:

• Red (630-680nm)
• Near-infrared light (810-890nm)

To penetrate deep into your cells, targeting mitochondria to boost ATP production:

Think of it as a cellular power upgrade.

But the benefits go beyond skin:

Firstly, it's a great first-line treatment to accelerate healing after injury - for bumps and bruises, cuts, and surgical incisions.

Apart from that, it helps in:

• Reduced inflammation
• Better sleep
• Enhanced brain function
• Hair regrowth

It' also safe for kids and pets (with proper eye protection)

But not just that:

Targeted red/NIR light on the genitals can support testosterone, libido, and sperm health. (enhances vasodilation)

Use pulse mode to avoid overheating, especially if trying to conceive.

Leydig + Sertoli cells respond well to 850nm NIR:

One study showed a bump in free T after 6 weeks of this.

Here's what happens at the cellular level:

• ↑collagen synthesis → smoother skin, ↓ wrinkles
• ↓inflammation markers → less pain, quicker recovery
• Boosts nitric oxide → better blood flow, faster healing
• Stimulates melatonin → improved sleep

But most people make mistakes that limit results:

1. Red light or near-infrared (NIR) light are the GOATs of photobiomodulation.

Red light (660nm) is best for skin, hair, and surface healing.

Near-infrared (850nm) penetrates deeper for muscle, joint, and brain benefits.

Use a device that combines both wavelengths.

Why both matter:

• Red handles surface issues
• NIR works on deeper tissues
• Together they create a "2+2=5 effect"
• Using just one limits your results

Devices with only one type are incomplete solutions.

2. Buying devices without clear wavelength specs.

If a device doesn't list exact wavelengths (630nm, 660nm, 810nm, 850nm), skip it.

Many products use generic LEDs that won't deliver strong results.

This is a red flag for poor quality.

3. Focus on specs, not brand names.

Many “premium” US panels are built from the same components used in cheaper models coming off Chinese production lines.

You're often paying 60–70% more for a logo.

I grabbed a 500W panel for $263 on AliExpress.

Same build. Same solder points. Sells for $700+ under a fancy name.

Now, a powerful full-body panel is ideal, especially if you want broad coverage and deeper recovery.

But not everyone has space or budget for that.

If that case, there are decent body pads and wraps for <$100 on Amazon (and even cheaper on AliExpress)

4. Inconsistent use.

Skipping sessions means no results.

Benefits require 3-5 times per week consistency.

Most improvements (skin, pain relief, sleep) build gradually over 4+ weeks.

5. Wrong session duration

• Too short (under 5 min): No cellular response
• Too long (over 20 min): Benefits level off or even reverse
• Sweet spot: 10-15 minutes per area
• Stick to device guidelines

More isn't better with red light therapy.

6. Incorrect distance from device.

Distance directly impacts effectiveness.

But it's important to note that the use case is different depending on the kind of device:

7. Direct vs. Indirect Use

Direct exposure is best.

(Clothes, sunscreens, or moisturizers block the wavelengths)

That said, NIR can still partially penetrate surgical bandages —

making it useful for post-op healing, even without direct exposure.

8. Not staying hydrated

Hydrated cells respond better to red light therapy.

Drink water before and after sessions.

This simple step enhances overall results.

9. Not using pulse mode for close-contact areas.

For face, scalp, or joint wraps, pulse mode:

• Reduces overheating risk
• May boost effectiveness
• Especially important for direct skin contact

Full-body panels can use continuous mode.

10. Skipping eye protection.

Prolonged exposure causes eye strain.

Use protective eyewear for:
• Facial treatments
• Full-body panels
• If you're light-sensitive

Your eyes need protection from intense LEDs.

The bottom line:

Red light therapy is a great investment for the family “medicine cabinet.”

But more isn’t always better.

Overdoing it can lead to tissue overheating and wasted sessions.

Use the right light, at the right dose, for the right goal.

That’s the whole game.

Thanks for reading!

A bit about me:

I share evidence-based biohacking protocols that actually work.

If you liked this, follow me @jonwillbanks for more.

Check out the thread below to see how I reversed lifelong metabolic syndrome:

https://twitter.com/2248086253/status/1929936379594846332

I use biohacking to extend my life—and my dog’s.

Now, we’ve built the most advanced longevity supplement for dogs on the market.

Meet Arterra Pet Science .

Because your dog deserves better.arterrapet.com

Video Credits:
- What Is Red Light Therapy & Does It Work?: youtu.be/kqyVrGLQh9Q?fe…
- Red Light Therapy: Eye Health Miracle?: youtu.be/jnbGuZIPljs?fe…
- What Science ACTUALLY Says About Red Light Therapy: youtu.be/qeSauqOOg4E?fe…
- Red Light Therapy Benefits | Why I Love Theralight | Dr. Josh Axe: youtu.be/dUXZ77fN1L4?fe…
- Dermatologist Explains Red Light Therapy at Home: Worth it for Anti-Aging? Best Devices?: youtu.be/b07m7MreHiI?fe…