Dr. Mercola posted this study a while back and it intrigued me. You all know I’m working to build back my arms, and developing my Gorgeous Arm Protocol to share with you. I’m hoping to have it out in the next couple of weeks. Let me know if you want to be on the VIP list to get it first!
Well, looking at this study I think we now have a proven way to hack recovery without adding more supplements or hours at the gym. YAY!
Here is the study, by the way, so you can read it for yourself.
The Study
It was a fascinating twin study where two identical twins trained the same for 12 weeks. One used LED light therapy (850 nm) on their muscles right after workouts. The other twin got fake light.
The results?
The “light twin” got stronger, recovered faster, and showed less muscle damage.
We hear about how healthy red light therapy is, and here is a test with identical twins that proves it works!
Here’s Why It Matters
Training gives your muscles the signal to grow. So does eating enough protein. Remember when we talked about Muscle Protein Synthesis?
- Protein gives them the building blocks (amino acids — we discussed this HERE).
- And red/near-infrared light gives them the recovery boost by supporting circulation, mitochondria, and repair.
Yes, please!
It’s the Easiest “Stack” Ever
✅ Eat protein (aim for that leucine trigger just like we discussed)
✅ Lift or move — give your muscles the reason to grow
✅ Hit your trained muscles with 850 nm red light, ideally right after your workout, 1–2 minutes per muscle.
I was doing longer than that, but it’s good to know that only a short burst of light for a couple of minutes will do the trick.
NOTE: It HAS to be the 850 nm to get the results from the study.
850 nm is the “sweet spot” for post-workout muscle repair + growth, according to the research.
Consistency is key, too.
Aim for 3x a week post-workout.
My Takeaway
Light therapy is not a replacement for the basics.
But, as an older woman who is working hard to rebuild muscle, I’m using this hack as a multiplier.
It makes everything I’m doing work better.
It makes my skin look better, makes my muscle respond better, reduces inflammation — all wins.
Just like quality sleep and smart nutrition, it gives your body another layer of support for healing, strength, and longevity.
My Favorite Device
If you’ve been curious about red light panels, I recommend Gembared. Any of these panels will do the trick as they all include the 850 nm wavelength.
I prefer the GembaRed Rex 2.0 DC-Adapter NIR & Red LED Light Panel. Using this panel that combines 630/660 and 830/850 nm is smart, because you’ll get the proven 850 nm effect plus added skin, vascular, and superficial tissue benefits.
Using my link will save you 10%.
We already knew that
Protein + Training = Growth.
Add Red Light = Growth + Recovery.
And THAT, my dear friends, is how we are stacking the deck in our favor.
Disclaimer:
The information provided here is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any health condition. Always consult with your qualified healthcare provider before making changes to your health regimen, including diet, supplements, exercise, or light therapy. Individual results may vary.
