Red Light Therapy: What It Does, Why It Works, and How to Prepare
By me, John Allen Mollenhauer, “JAM”— Founder of the Regenus Center & Performance Lifestyle® Coach
When someone new walks into Regenus Center—someone like Sarah, curious but unsure—I always start with this simple truth: red light therapy (RLT), also known as photobiomodulation (PBMt), helps your cells produce more energy so your body can repair, recover, and perform better. That’s the essence. But beneath that simple explanation lies a fascinating body of science that has changed both my life and the lives of hundreds of people I’ve worked with.
Let me break it down in a way that’s warm, real, and grounded.
The Science Behind Red Light Therapy (In Plain English)
Your cells run on energy. Not motivational energy—literal biological energy in the form of ATP (adenosine triphosphate). Your mitochondria produce ATP, the tiny power centers inside nearly every cell.
When the demands of life exceed your recovery, those power centers struggle.
You feel it as fatigue, soreness, slow healing, inflammation, poor performance—sometimes even brain fog.
Red light therapy targets this system directly.
Here’s how it works:
Red and near-infrared wavelengths (typically 630–660nm and 810–850nm) penetrate the skin and are absorbed by a specific enzyme inside the mitochondria called cytochrome c oxidase. This absorption unblocks the enzyme, reduces oxidative stress, and boosts ATP production.
More ATP = better cellular function.
Better cellular function = better tissue repair, lower inflammation, and faster recovery.
This isn’t theory. It’s been demonstrated consistently across decades of research.
Key Scientific References:
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Hamblin, M. et al. “Mechanisms and Applications of Low-Level Light Therapy.” Lasers in Surgery and Medicine (2016).
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Chung, H. et al. “The Nuts and Bolts of Low-level Laser (Light) Therapy.” Annals of Biomedical Engineering (2012).
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De Freitas, L.F., Hamblin, M.R. “Proposed Mechanisms of Photobiomodulation.”Photochemical & Photobiological Sciences (2016).
These studies—and many more—show improvements in muscle recovery, joint pain, skin rejuvenation, sleep, immune function, and even brain performance.
If you’re someone living in today’s fast-paced performance culture, this is a game-changer.
Note: At Regenus Center, we go beyond red light therapy and deliver advanced photobiomodulation, including near-infrared and green light, which are absorbed by the water in the cells and the heme in blood, further accelerating ATP production.
What You Actually Feel (The Real-World Experience)
I’ve facilitated more than 45,000 PBMt sessions and guided thousands of clients through their first time. Let me tell you what really happens.
Most people expect some intense heat or medical-type sensation.
But in truth?
Red light therapy feels like warmth, calm, and stillness.
Clients often tell me:
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“I feel like my body is exhaling.”
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“My mind calmed down the moment the lights came on.”
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“My muscles feel loose and recharged afterward.”
What’s happening is a combination of physiological recovery and the nervous system shifting into a parasympathetic (rest-and-repair) state.
That’s where healing happens.
And because it works at the cellular level, it helps resolve energy depletion and your body deal with stress, soreness, and inflammation.
In my own recovery story—as I came back from years of burnout—PBMt was the first thing that allowed my energy systems to stabilize. I didn’t “feel hyped.” I felt restored.
Do You Need to Prepare? (Short Answer: No.)
This is often the first question new clients ask, especially someone like Sarah:
“Do I need to do anything before my session?”
Nope. Red light therapy is one of the most effortless, zero-prep recovery tools you can use.
Here’s all you need:
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Wear something comfortable and easy to remove, as full body skin exposure is best when in an advanced rejuvenation and recovery chamber.
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Remove heavy lotions or makeup on areas being treated (optional, but ideal).
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Drink a bit of water beforehand.
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That’s it.
You lie comfortably down in the chamber (in a format similar to a tanning bed, though there is no UV and this is not tanning), let the light reach your skin, and relax for the 15–20 minutes it takes to complete the session.
Your body does the rest.
What Benefits You Can Expect (Based on the Research)
Here are the most well-documented outcomes people experience:
1. Reduced Inflammation & Pain Relief
Numerous studies show PBMt decreases inflammatory markers and improves tissue repair.
(Hopkins et al., Journal of Inflammatory Research, 2020)
2. Faster Muscle Recovery
Both athletes and everyday strivers see measurable improvements in soreness and strength recovery.
(Leal Junior et al., American Journal of Physical Medicine & Rehabilitation, 2015)
3. Improved Skin, Collagen & Elasticity
Red light stimulates fibroblasts, supporting rejuvenation.
(Avci et al., Seminars in Cutaneous Medicine and Surgery, 2013)
4. Enhanced Cognitive & Mood Support
Near-infrared PBMt has been shown to support brain metabolism and cognitive performance.
(Barrett & Gonzalez-Lima, Frontiers in Neuroscience, 2013)
5. Better Sleep Quality
Studies show improvements in melatonin regulation and circadian rhythm.
(Figueiro et al., Journal of Clinical Sleep Medicine, 2019)
These benefits happen gradually, because you’re improving the body’s core energy machinery—not forcing a short-term stimulation response like caffeine or pre-workout supplements.
Why It Works So Well for Strivers
The people who come into my centers—people like Sarah, and honestly, people like me during my years of recovery—aren’t weak or unmotivated. They’re ambitious. Driven. Highly capable.
Their struggle isn’t a lack of effort.
Its effort has exceeded recovery for too long.
PBMt doesn’t push you harder.
It helps you regenerate so you can handle life at a higher level.
This is why we built Performany, and why Regenus Center became our recovery hub: to give high-striving people the energy and biology they need to live, work, and perform at their best without burning out.
Final Reassurance (from Someone Who’s Been There)
If this is your first session, know this:
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It’s safe.
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It’s natural.
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It’s relaxing.
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And it works at the deepest level of your biology.
You don’t need to know any science.
You don’t need to prepare.
You show up, get comfortable, and let the light do what it was designed to do.
Your cells know how to heal—they need the energy.
And that’s what red light therapy gives them.
Whenever you’re ready, we’ll welcome you in.
—JAM
Founder, Regenus Center & Performany
Helping people regenerate, rise, and perform—without burning out.
