Health & Longevity Benefits of Sauna, Infrared Sauna vs. Red Light Therapy & Photobiomodulation For Premyopia

One of the more common questions I get asked, as it relates to red light therapy, is how is it different than infrared saunas? Do they elicit the same health benefits? Which one is "better"? If I had to choose one, which modality should I use? Understandably, the major hangup and confusion comes from both technologies integrating infrared light... granted of different flavors of infrared and, thus, different physiological responses.

We cover the basics of what infrared saunas are, the difference between traditional vs. infrared saunas, discuss the ​top 10 benefits derived from consistent hyperthermia treatment and more. Possibly, most importantly, I delineate the differences between infrared saunas and red light therapy and emphasize the importance of not doing red light therapy and sauna simultaneously! This is especially important to understand and appreciate, as I have seen more and more often that infrared sauna companies are incorporating red light therapy (either for ambience lighting and/or actual red light therapy panels and other devices inside of the sauna). Long story short: the heat from the sauna inhibits the benefits you would otherwise obtain from red light therapy. ​​

Lastly, we will cover a very, very hot-off-the-press photobiomodulation research article that looks at red light therapy for treating children with premyopia. In a world with exponentially increased screen time, particularly in youths, any type of alternative modality to help prevent, stave off and reverse eye and vision issues ​is a massive deal. If you have eyes, this study has some groundbreaking results that you will want to learn about.

I hope you enjoy the information in today's solosode. Please share this episode with family, friends and colleagues if you find the content especially interesting and/or impactful.

​​ As always, light up (and sweat out) your health!

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• Introduction and Weather Update (00:00:00):
  • Dr. Mike Belkowski welcomes listeners to another episode of the Red Light Report.
  • Mentions cold weather in Montana, ranging from -20 to -30 degrees.
  • Talks about the coziness of his surroundings during the recording.
• Sauna and Red Light Therapy Discussion (00:00:26) - 00:02:35):
  • Dr. Mike discusses his recent activities, including sauna and red light therapy.
  • Announces a focus on the differences between infrared saunas and red light therapy in this episode.
  • Expresses the need to clarify the topic for new followers.
• Infrared Sauna Overview (00:03:00) - 00:08:42):
  • Dr. Mike delves into infrared saunas, emphasizing the use of far infrared light.
  • Advises seeking third-party testing for companies claiming full spectrum infrared light.
  • Highlights the importance of understanding the intensity of near-infrared light.
• Benefits of Infrared Saunas (00:08:42:25 - 00:17:48:13):
  • Explains the benefits of infrared saunas, including heart health, detoxification, and athletic recovery.
  • Discusses the role of far infrared rays in penetration and detoxification.
  • Explores the impact on growth hormone levels, arthritic and muscular pain relief, and muscle gain/fat loss.
  • Mentions the potential increase in muscle regrowth through intermittent hyperthermia.
• Far Infrared Saunas Overview (00:08:42:25 - 00:09:11:15):
  • Dr. Mike emphasizes that infrared saunas predominantly use far infrared light, operating at lower temperatures compared to traditional saunas.
  • Far infrared rays penetrate the skin deeply, leading to improved circulation, relaxation, and potential detoxification through sweat
• Benefits of Far Infrared Saunas (00:09:11:17 - 00:10:51:29):
  • Dr. Mike elaborates on the top reasons and benefits of using infrared saunas.
    • Heart Health and Longevity
    • Detoxification
    • Athletic Recovery
• Arthritic and Muscular Pain Relief (00:12:36:14 - 00:17:24:02):
• Dr. Mike discusses the positive impact of infrared sauna on pain relief and increased mobility
• Sauna-induced pain relief
• Increased flexibility of collagen-based tissues (tendons, fascia, joint capsules) at higher temperatures
• Muscle Gain and Fat Loss (00:18:24:45 - 00:19:34:58):
• Dr. Mike explores how saunas can promote muscle growth and fat loss.
• Improved insulin sensitivity and reduced muscle protein breakdown are linked to sauna sessions.
• Reduced insulin resistance and increased muscle growth and weight control
• Human Growth Hormone (HGH) and Heat Shock Protein Synthesis (00:19:35:01 - 00:27:43:58):
• Dr. Mike emphasizes the benefits for athletes and exercise enthusiasts, citing the release of Human Growth Hormone (HGH) during sauna sessions.
• Increased expression of heat shock protein synthesis is discussed as a secondary benefit. These proteins help spare muscles during periods of reduced exercise or stress
• Immune System Boost (00:19:59:11 - 00:21:04:33):
  • Dr. Mike refers to a study in the Journal of Human Kinetics, which investigated the effects of saunas on the immune system. Sauna sessions were found to increase the number of white blood cells, lymphocytes, and basal cell counts, stimulating the immune system
  • German medical research suggests that saunas can significantly reduce the incidence of colds and influenza. Regular sauna use and sunbathing are associated with a 30% lower chance of getting a cold or influenza
• Skin Rejuvenation (00:21:05:15 - 00:21:34:20):
  • Replacing dead skin cells and removing bacteria from the skin and sweat ducts
  • Increased capillary circulation, giving the skin a softer, younger appearance and reducing wrinkles
• Relaxation and Better Sleep (00:21:34:23 - 00:22:43:39):
  • Sauna use is linked to deeper, more relaxed sleep and relief from chronic tension and fatigue
• Increased Cardiovascular Performance (00:22:43:41 - 00:23:47:43):
  • Post-exercise sauna treatment for 31 minutes is shown to increase oxygen consumption and red blood cell production.
  • Sauna-induced heat leads to increased cardiac output, contributing to improved cardiovascular performance.
• Increased Stress Resilience (00:23:48:16 - 00:24:21:19):
  • Sauna-induced hypothermia triggers the production of heat shock proteins, preventing protein degradation and muscle loss.
  • Heat shock proteins play a crucial role in cellular stress response, promoting stress resistance, preventing free radical damage, and supporting cellular antioxidant capacity.
• Heat Shock Proteins and Cellular Benefits (00:24:21:21 - 00:27:09:34):
  • Dr. Mike delves into the specific benefits of heat shock proteins, including cellular repair and protection, anti-inflammatory effects, stress adaptation, improved cellular function, cardiovascular health, and detoxification.
• Sauna Usage Frequency and Red Light Therapy (00:27:09:36 - 00:30:59:36):
  • Dr. Mike shares his sauna usage frequency, emphasizing the motivation for exercise enthusiasts and the benefits discussed earlier.
  • He highlights the importance of not combining infrared sauna sessions with red light therapy, as the heat from the sauna may inhibit the benefits of red light therapy. Dr. Praveen Irani's insights on this topic are referenced, suggesting that separating these treatments is crucial for maximizing their benefits.
• Red Light Therapy and Saunas (00:30:59:39 - 00:31:28:04):
  • Emphasizes not combining red light therapy and saunas, citing potential issues.
• Difference Between Infrared Saunas and Red Light Therapy (00:31:28:06 - 00:31:58:28):
  • Discusses the physiological impact on mitochondria.
• Benefits of Red Light Therapy on Mitochondrial Function (00:31:59:04 - 00:32:28:27)
  • Red light therapy improves mitochondrial function.
• Impact of Modern Lifestyles on Mitochondria (00:32:28:30 - 00:32:55:40)
  • Lack of consistent exposure to sunlight affects cytochrome C oxidase.
• Nitric Oxide and Oxygen Dynamics in Mitochondria (00:32:55:42 - 00:33:22:41)
  • Explains how nitric oxide affects oxygen entry.
• Link Between Mitochondrial Function and Overall Health (00:33:22:47 - 00:33:49:52)
• Comparison of Infrared Saunas and Red Light Therapy (00:33:49:52 - 00:34:19:30)
• Choosing Between Sauna and Red Light Therapy (00:35:26:26 - 00:35:57:00)
• Frequency of Use (00:35:57:03 - 00:36:28:18)
• Preference for Red Light Therapy (00:37:14:04 - 00:37:48:14)
• Recent Study on Red Light Therapy for Myopia Control (00:37:48:16 - 00:38:18:13)
• Study Methodology (00:38:18:15 - 00:38:37:02)
• Findings (00:39:59:20 - 00:40:48:29)
• Highlights the study's findings of increased choroid thickness and flow.
• Conclusion (00:41:27:04 - 00:42:03:53)
  • Emphasizes the significance of the study's results but calls for further research.
• Advocacy for Low-Level Red Light Therapy Devices (00:42:37:14 - 00:43:05:36)
  • Recommends considering devices like the BioLight Glow for low-dose red light therapy benefits.
• Closing Thoughts (00:53:51:01 - 00:54:41:09):
  • Dr. Mike expresses excitement about ongoing research and encourages the proactive use of red light therapy.

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Article Referenced in Episode:

The Effects of Repeated Low-Level Red-Light Therapy on the Structure and Vasculature of the Choroid and Retina in Children with Premyopia

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To learn more about red light therapy and shop for the highest-quality red light therapy products, visit https://www.biolight.shop

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Dr. Mike's #1 recommendations:

• Grounding products: Earthing.com
• EMF-mitigating products: Somavedic
• Blue light blocking glasses: Ra Optics

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