In this educational video, the presenter builds a case that red and near‑infrared light can positively influence brain biology and potentially extend cognitive longevity. He begins by describing the brain’s high energy demand and the role of mitochondria as light‑sensing organelles. Red light excites cytochrome c oxidase (complex IV) in the electron transport chain, increasing the proton gradient and ATP production, and also triggers the release of nitric oxide, which dilates cerebral blood vessels and boosts oxygenated blood flow. The talk then outlines downstream molecular effects: elevated brain‑derived neurotrophic factor (BDNF) supporting neuroplasticity, up‑regulation of longevity proteins SIRT1 and PGC‑1α, and reduced reactive oxygen species under stress. The presenter reviews several controlled human trials—1064 nm laser stimulation showing altered complex IV redox status and increased prefrontal oxygenated hemoglobin, 633/870 nm red‑light exposure improving frontal‑cognitive tasks in older adults, and a five‑week infrared protocol enhancing psychomotor vigilance, reaction time, memory, and EEG markers. He notes that older participants tend to benefit more due to age‑related declines in mitochondrial function and cerebral perfusion. Practical advice follows: prioritize natural morning sunlight, limit evening blue‑light exposure, and think of blue versus red light like an omega‑6/omega‑3 dietary balance—modern environments are blue‑heavy and red‑light‑deficient. While acknowledging his own imperfect light habits, he recommends the EMRTEK Inferno device (810‑850 nm) for those who can invest, providing a discount code. He concludes by inviting viewers to share personal experiences and questions, emphasizing that the field is promising yet still under‑studied, and that optimal dosing parameters remain uncertain.
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This video is going to illuminate your mind, literally, because we're going to be talking about how light, and specifically red and infrared light, can alter your brain biology and maybe even improve cognitive longevity. I know that's a tall order, and I get that you might be skeptical, but we are going to construct a case together, starting at the cellular and subcellular mitochondrial level and then zooming out to discuss some controlled human trials on photo- photobiomodulation, which is the fancy word for light therapy, photobiomodulation on the human brain. And then we're going to close by talking about the future of the field of light metabolism and practical takeaways, things that you can use today. So let's start with the mechanistic. How, how can red light change brain activity? Well, it's first important to acknowledge the brain is a super energetically expensive organ, and it relies on its trillions, and I did say trillions, of mitochondria to make energy. And mitochondria themselves are actually photoreceptors—they receive light as a signaling molecule, almost as if light were a hormone. That said, light signaling works a little bit differently than a true hormone. You see, mitochondria make energy using something called the electron transport chain, which is a series of protein complexes that are in the inner mitochondrial membrane. And these protein complexes harvest energy from electrons as electrons are passed along the chain to generate a potential energy gradient of protons. It's kind of like building up a waterfall, and then this proton waterfall can flow through a rotor called ATP synthase in the membrane, generating ATP energy. Now, red light is really, really good at exciting the fourth complex in this chain, so-called cytochrome c oxidase, and in doing so, it has a couple of really cool effects. First, red light can increase the membrane gradient. Like making the waterfall of protons taller, and this ultimately leads to more energy generation as the taller waterfall flows through the ATP synthase rotor, so you get more ATP energy, which is really cool. Second, red light can actually cause the release of a volatile true hormone, nitric oxide, from complex IV, and then the nitric oxide can go forth from the mitochondria to cause vasodilation, or the opening of blood vessels to enhance blood flow in the brain. And indeed, this isn't just theoretical, I'm not just speculating. We will show later that red and infrared light can indeed enhance brain blood flow in human controlled trials. But before I get to that, I want to reveal some more light-brain metabolism mechanisms because they're just so freaking cool. Alright, there are also data showing that photobiomodulation can increase levels of brain -derived neurotrophic factor, or BDNF, which helps neurons grow and survive and participates in neuroplasticity, which is essential for learning. Furthermore, it's been shown that infrared light therapy can increase levels of certain longevity proteins in the brain, at least in the brain of animal models, including SIRT1, a sirtuin, which is a well-known longevity protein, and PGC-1-alpha, which is the master regulator of mitochondrial biogenesis. Furthermore, infrared light therapy has been shown to reduce the generation of harmful levels of reactive oxygen species in the brain under periods of severe brain stress. So I know that's a lot of jargon, so let's pause, zoom out, and take stock of the mechanisms we just went over for how red and infrared light therapy can enhance brain function. First, red and infrared light can enhance the function of mitochondrial electron transport chain proteins. And increase energy, ATP production in the brain. Second, it can cause the release of nitric oxide, which helps with vasodilation and enhances blood flow and oxygenation to the brain, which is a really good thing. Third, it can increase levels of brain hormones like BDNF that help in neuron growth and survival and learning and memory. Fourth, it can increase levels of proteins important in cellular longevity like SIRT1, and mitochondrial renewal like PGC-1α. Which is all really cool. Isn't that just like a cool physiologic foundation? But really what we want to do is show that it actually translates into beneficial human clinical effects. So with that as our foundation, what do the human clinical trials say? Well, let's go through a couple. In one blinded human-controlled trial, researchers shown 1064 nanometer laser light through the human skull onto the brain, and then measured the redox status of that mitochondrial complex 4 that we were talking about, along with measuring levels of oxygenated hemoglobin. And what they found impressively, and in line with the mechanisms we just went over, is that light therapy altered the C4, complex 4, redox status significantly, along with a post-light stimulation jump in oxygenated blood flow to the prefrontal cortex where they were shining the light. These are super interesting data, and it's also worth adding, while an effect was seen in both young and old adults in this study, the effects were more pronounced in the older adults. And this makes complete sense because mitochondria function and cerebral blood flow tend to decrease with age. So older adults are, as a population and on balance, less metabolically optimized and have more room for improvement. Importantly, other controlled trials have found complementary and consistent results, such as this trial in 30 older adults without dementia, which found that 633 and 870 nanometer wavelength light, red light, improved cognitive performance with respect to frontal brain functions. Or this other trial, which also found infrared light treatment for 5 weeks improved psychomotor vigilance, reaction time, and elements of memory, and that this was further associated with changes on brain monitoring via EEG, changes that are themselves associated with enhanced cognition. So you see how a picture's coming together here. I could keep going on. There are actually a whole bunch of studies consistent with the idea that red and infrared light therapy can enhance cognition or measures of brain function. But I want to get on to what I think is most important for you to know today. Number 1, I really hope I've made the case that light has material impacts on brain function and very likely influences your overall cognitive health and cognitive longevity over the long term. So it's super important to mind light. Which brings me to point 2. While there are many innovations being made in technology, especially red light technology, your best source of light is the sun. And it's free. I could throw out all the biological jargon and randomized control trials in the world at you, but at the end of the day, if you want to boil this down to how can I, I being you, get the biggest bang for my buck, I'd say simply try to get morning sunlight and as much natural sunlight over the course of the day as you can, and also try to reduce your exposure to artificial light as is reasonable, especially in the evenings. The way I think about it is it helps to optimize your, quote, light ratios. And with that, if you'll indulge me in a little analogy. You probably hear a lot about omega-6s and omega-3s in the diet, where people say you're getting way too much omega-6, maybe you've heard the term linoleic acid or seed oils, and too little omega-3. And this imbalance can lead to ill health. Well, I think you can think about blue and red light much like omega-6s, blue, and omega-3s, red. We actually do need both. They're both essential nutrients. But our modern environments are typically overflowing with blue light, and omega-6 fatty acids, and deficient in red light, like omega-3 fatty acids, so it generally pays to be mindful to reduce your overexposure to blue and potentially augment exposure to red. And of course, I'll caveat all this as within the limits of practicality, because being truthful with you, my light protocol is so far from optimal, and I'll totally claim that. It's something I need to work on. So to be honest, right now I kind of feel like a cashier at Dairy Queen holding a Blizzard and telling you to cut out dairy and sugar. A little hypocritical, but it is what it is. We all have room to improve. And actually, by making this video and communicating facts about light to you, I'm hoping to motivate myself to improve my light habits. Okay, with that, moving on. 3. This topic is hot and fascinating, but it's also understudied. That means while I wish I could give you the quote optimal biohacking parameters for say using red light devices to boost your brain power, I can't. At least I can't with any degree of great certainty. But what I can say is I'm looking at the literature closely and speaking to a lot of people in the field with clinical interest in light and metabolism. For example, today I was speaking with Dr. Alexis Callen, a PhD from Princeton, who was telling me that she finds 810 to 850 nanometer wavelength light is best for transcranial applications, through the skull applications to the brain, which is actually great because it falls right within the range of my EMRTEK Inferno device. And on that, if you do have the means and desire to get your own, you can use my discount code in the link below, Nick20, and get one of these devices. I'm really loving my experience with it. I'm going to be doing some spicy experiments. So sunlight first, but in addition to that, if you want to biohack with photobiomodulation or red light therapy, I do really recommend EMRTEK. Okay, now in closing, I want to ask you, do you have any experiences with red light therapy? Is this a topic you're passionate about? If you do have experiences, tell me about them in the comments. I want to hear. And also too, what more do you want to know about red light and light in general? If you haven't, you should check out my other video on this topic on red light that I released already, and it's linked below. And then let me know what further questions you have as I dig into this topic. And with all that said, as always, stay curious, my friends, and have a great day.
