Is red light therapy real- or just hype?

More and more people are questioning whether it actually does anything, or if it’s just another wellness trend that will quietly fade away over the next 18 months.

In today’s solo episode, I explore the science behind red light therapy, explain what we use in our clinic and why, and walk you through what a typical session looks like, highlighting who should avoid this therapy.

How to use red light therapy more effectively

Focus on consistency over quick wins as results build gradually with repeated sessions
Choose clinically validated devices rather than low-powered consumer versions
Expose as much skin as possible to allow the light to reach the targeted tissues
Use proper eye protection for every session
Be upfront about your current medications and health history to allow proper screening

Bio: Stephanie Gray

Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.

A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School.

Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention.

An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa.

In this episode:

What photobiomodulation (the clinical term for red light therapy) actually means and how it influences biological processes
How red light therapy targets the mitochondria to boost ATP production and cellular energy
What a recent study suggests about the impact photobiomodulation has on cells under metabolic stress
How a 2025 consensus review of over 20 specialists confirmed the safety of photobiomodulation for adults
The enormous difference between high-end red light therapy equipment and inexpensive consumer products- and why that matters
The certification and manufacturing details of our clinic’s red light therapy device, and how most consumer products fail to meet the same standards
An overview of what happens when you come in for a red light therapy session at our clinic
Who should be cautious about red light therapy, and who should avoid it entirely

Links and Resources:

Guest Social Media Links:

@stephaniegraydnp

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Podcast production by Team Podcast

255: Red Light Therapy: Hype, Hope, or Healing with Dr. Stephanie Gray