My 100-Day Red Light Therapy Experiment: Benefits, Constraints, and My Routine Moving Forward

For years, I’ve been fascinated by biohacking—the practice of optimizing the body’s performance through science-backed interventions. From cold plunges to nootropics, I’ve experimented with various tools to enhance my energy, recovery, and overall well-being.

But one modality kept popping up in my research: red light therapy (RLT).

Also known as photobiomodulation (PBM), red light therapy uses low-wavelength red and near-infrared (NIR) light to stimulate cellular function. Studies suggest it can improve skin health, reduce inflammation, enhance muscle recovery, and even boost mood.

Intrigued, I decided to conduct a 100-day experiment—using red light therapy daily to track its effects. Here’s what happened, the benefits I experienced, the limitations I faced, and how I plan to integrate RLT into my long-term routine.

Why Red Light Therapy?

Before diving into my experiment, I wanted to understand the science behind RLT. Here’s a quick breakdown:

How It Works: Red and NIR light penetrate the skin and are absorbed by mitochondria (the energy powerhouses of our cells). This boosts ATP (adenosine triphosphate) production, enhancing cellular repair and regeneration.
Reported Benefits:
- Skin Health (collagen production, reduced wrinkles, acne improvement)
- Pain & Inflammation Reduction (joint pain, muscle recovery)
- Improved Sleep & Circadian Rhythm (stimulates melatonin regulation)
- Enhanced Muscle Recovery (faster repair post-workout)
- Mood & Cognitive Benefits (may reduce depression and brain fog)

With these potential upsides, I was eager to test it myself.

My 100-Day Experiment Setup

1. Device Selection

After researching panels, I chose a full-body red/NIR light panel (a mid-range option with both 660nm red and 850nm near-infrared wavelengths). I avoided cheap handheld devices, opting for a more robust setup for systemic benefits.

2. Protocol

Duration: 10-20 minutes per session
Distance: ~6-12 inches from the panel
Frequency: 5-7 times per week (mostly daily)
Areas Treated:
- Face & Neck (for skin benefits)
- Joints & Muscles (knees, shoulders, back for recovery)
- Full Body (for systemic effects)

3. Tracking Metrics

To assess changes, I monitored:

Skin texture & acne (before/after photos)
Muscle recovery (post-workout soreness)
Sleep quality (tracked via Oura Ring)
Energy levels & mood (subjective journaling)

The Results: What I Noticed After 100 Days

✅ The Benefits

1. Noticeably Improved Skin

Reduced Acne & Inflammation: My occasional hormonal breakouts decreased significantly.
Brighter Complexion: My skin looked more even-toned and “glowy.”
Fine Lines Softened: While not a miracle eraser, my forehead lines appeared slightly less pronounced.

2. Faster Muscle Recovery

As a weightlifter, I usually experience DOMS (delayed onset muscle soreness) for 2-3 days. With RLT, soreness dropped to 1 day max.
I also felt less stiff after long runs.

3. Better Sleep (After Adjusting Timing)

Initially, I used RLT at night and found it too stimulating.
Switching to morning/afternoon sessions improved my deep sleep (confirmed by Oura data).

4. Subtle Mood & Energy Boost

I felt more alert in the mornings.
Some days, it seemed to help with winter blues (possibly due to circadian regulation).

❌ The Limitations & Challenges

1. Subtle, Cumulative Effects (Not Instant)

Unlike caffeine or cold therapy, RLT’s benefits build over time. Don’t expect overnight miracles.

2. Consistency is Key

Skipping days seemed to slow progress. This isn’t a “one-and-done” treatment.

3. Device Quality Matters

Cheap, weak devices may not deliver enough irradiance (light intensity). Investing in a medical-grade panel is worth it.

4. Not a Standalone Solution

RLT works best alongside good sleep, nutrition, and exercise. It’s a support tool, not a cure-all.

My Routine Moving Forward

After 100 days, I’m convinced of RLT’s benefits—but I’ve adjusted my approach for sustainability:

🔹 New Protocol:

Frequency: 4-5x per week (no strict daily pressure)
Timing: Mornings (for energy) or post-workout (for recovery)
Areas:
- Face (3x/week) – Anti-aging & skin health
- Muscles/Joints (post-workout) – Recovery
- Full Body (2x/week) – Systemic benefits

🔹 Combining with Other Modalities

Cold Therapy: Alternating RLT with cold showers for inflammation control.
Topical Skincare: Using vitamin C serum after RLT for enhanced absorption.
Sleep Hygiene: Avoiding evening RLT to prevent sleep disruption.

Final Thoughts: Is Red Light Therapy Worth It?

Yes—but with realistic expectations.

RLT isn’t a magic bullet, but it’s a low-risk, science-backed tool that can complement a health-focused lifestyle. If you’re considering it:

✔ Invest in a quality device (avoid Amazon junk).
✔ Be consistent (effects compound over weeks/months).
✔ Track changes (take photos, journal, monitor sleep/recovery).

For me, the experiment was a success—I’ll keep using red light therapy long-term, even if just for recovery and skin benefits.