Red Light Therapy in Midlife — What It Is, Why I Love It, and the Devices I Personally Use

Why Red Light Therapy Became Part of My Midlife Wellness Routine

If you’ve been with me for a while, you know I love exploring tools that help us feel stronger, calmer, and more supported in this season of life. Midlife is a beautiful chapter, but our bodies ask for a little more intention than they used to — and I’m always paying attention to what truly helps.

This past summer, after I fractured my wrist, I wanted to give my body every bit of support I could. I rested, nourished well, did my physical therapy… and I added in red light therapy. Week by week, I watched inflammation come down. My mobility improved. Healing felt smoother and more supported.

And here’s the thing:
I kept using red light therapy long after my wrist healed.

Because it helps with:

• muscle soreness and recovery
  
• stress + nervous system support
  
• hormones shifting in midlife
  
• joint stiffness
  
• inflammation
  
• collagen and skin health
  

It’s become one of those gentle-but-powerful tools that blends beautifully into everyday life.

What Is Red Light Therapy? (The Basics)

Red light therapy uses very specific wavelengths of red and near-infrared light to help your cells produce more energy (ATP) — which is basically the currency your body uses to repair, restore, and function well.

This process is called photobiomodulation, and it’s been studied for decades.

The simplest way to think about it is this:
➡️ It gives your cells a little “energy boost” so they can do their jobs better.

It has many of the healing benefits of sunlight — just without the UV damage.

The Science: What Red Light Therapy Has Been Shown to Support

Research continues to grow, but most studies agree on a few core benefits. Red and near-infrared light can help with:

• Tissue repair and healing — muscles, tendons, ligaments, and even bone
  
• Lower inflammation — a big win for joint pain, metabolic health, sleep, and stress
  
• Better mitochondrial function — which means more energy and better recovery
  
• Collagen + skin support — elasticity, firmness, and overall skin texture
  
• Hormone + stress regulation — including thyroid support, cortisol regulation, and sleep quality
  

Why Red Light Therapy Helps in Midlife

As estrogen declines, our cells don’t regenerate quite as quickly. We feel inflammation more. Recovery takes longer. Our nervous system gets overwhelmed more easily. And our skin, joints, and energy levels reflect that.

Red light therapy directly supports the areas that begin to dip with age:

• mitochondrial function (your energy production)
  
• collagen production
  
• joint + tissue repair
  
• inflammation management
  
• nervous system balance
  

When you take the foundation of nutrition, strength training, whole foods, and rest, and layer in red light therapy, you create a powerful midlife wellness ecosystem. 

FAQ: Is Red Light the Same as Infrared Heat Therapy?

Not quite.

• Infrared heat warms the body, loosens the tissues, and supports circulation.
  
• Red light therapy penetrates deeper at the cellular level to support repair, energy, and inflammation.
  

Some devices offer both, which is a bonus— but they’re not interchangeable, and they serve different purposes.

What to Look for in a Red Light Device

Here are the basics to make sure your device actually does what you want it to: 

• Clinically studied wavelengths:
  
  • Red light (630–670 nm) for skin, collagen, and surface-level benefits
    
  • Near-infrared (810–850 nm) for deeper tissues like joints, muscles, and bone
    

• Good irradiance (power output): Higher-quality devices deliver enough therapeutic light energy so you get benefits in shorter sessions.
  
• Low EMF: EMF stands for electromagnetic fields. Since red light devices are used close to the body, you want one designed to keep EMF exposure very low.
  
• Quality LEDs with proven testing: Look for medical-grade LEDs, brand transparency, and strong warranties. Cheaper panels often lose output over time.
  
• The right size for your goals (targeted vs. full-body)

This helps you choose something that matches the way you plan to use it and actually provides therapeutic benefits.

How Often to Use Red Light & For How Long

The good news is that it doesn’t require long sessions to see benefits — just consistent ones.

Session Length

Most people do well with 10–20 minutes per area, depending on the device:

• Portable or smaller devices may need slightly longer exposure.
  
• Larger panels or mats are more efficient, so shorter sessions are often enough.
  

Frequency

Your ideal frequency depends on your goals:

• For healing, pain, or injury recovery:
  5–7 days per week, using several shorter, targeted sessions throughout your day.
  
• For inflammation, general midlife wellness, recovery, and stress support:
  3–5 days per week.
  

Think of it the same way you think of your strength training or protein habits — the benefits build over time.

➡️ Short and consistent beats long but sporadic.

How I Use My Red Light Devices (and Why I Have More Than One)

One of the questions I get the most is: “Chris, which device should I buy?”

Honestly… I use two different ones because they serve different purposes, and I love them both. Neither is “better.” They just offer different kinds of support, and depending on the day, I might want one or the other.

⭐ The Fringe Red Light Wrap

This wrap is incredibly practical and one of my favorite tools for targeted, specific areas.

What I love about it:

• It’s lightweight, flexible, and wraps easily around joints like wrists, knees, ankles, or shoulders.
  
• It’s rechargeable, so you’re not tethered to a wall.
  
• You can move around while using it, which makes it easier to fit into real life.
  
• It has a 20-minute automatic shutoff, so you never have to time your sessions.

I use this when I want focused, targeted therapy that is convenient in my day— especially after strength workouts, long hikes, or whenever something feels tight or inflamed. This is also the device I will take with me if I am travelling.

⭐ The Therasage TheraPro Red Light + Infrared Mat

This is my restorative, slow-down, full-body support device.

What I love about it:

• It covers a large surface area, so I can sit, lie, or drape it across my body.
  
• It combines red light therapy with far-infrared heat, which feels incredibly soothing.
  
• It doubles as a heating pad, helping muscles release tension.
  
• I reach for it when I’m reading, journaling, meditating, or winding down at night.
  

This is my go-to when I want full-body recovery, grounding, or calming support for my nervous system. It is heavy, so I just keep it on the couch where I unwind, and switch it on every evening.

The Devices I Use & Trust

I only partner with companies I personally use and trust, and both Fringe and Therasage have earned a permanent place in my midlife wellness routine.

Each device supports me differently:

• I use the wrap for targeted therapy while I multitask.
  
• I use the mat mostly at the end of the day when  I want warmth, relaxation, and whole-body support that helps me slow down.
  
• And some days I use both … and my body loves me for it.
  

Here are the devices I use and recommend:

👉 Fringe Red Light Wrap – use code CoachChris10 for 10% off

👉 Therasage TheraPro Red Light + Infrared Mat – use code CHRIS for 10% off

If you are looking for a handheld “box” style device, I also own and recommend the Therasage trilite. Since purchasing the Fringe cordless wrap with the timer, I don’t use my Trilite as often, but it is still a great high-quality option if you prefer a smaller handheld device.

Final Thoughts

Red light therapy isn’t a magic bullet. But it is a science-backed tool that can gently support your energy, recovery, and overall well-being — especially when it’s layered on top of the basics like good nutrition, movement, rest, and stress support.

If you have questions about the devices I use or anything I didn’t cover, just reply to this post, DM me on Instagram, or email me at chris@chrisdehollander.com. I’m always happy to help you find what feels best for your body!

Ready for habits that finally match the needs of your midlife body?

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