EPISODE · Apr 13, 2026 · 58 MIN
Episode 378: Red Light Therapy: Sunlight, Mitochondria, Sleep, and How to Use Devices Correctly with Ari Whitten
from Flex Diet Podcast · host Ari Whitten, Dr Mike T Nelson, Suzie Glassman, Jodie "Fabulous" Nelson
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
What this episode covers
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
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Episode 378: Red Light Therapy: Sunlight, Mitochondria, Sleep, and How to Use Devices Correctly with Ari Whitten
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