The Ultimate Guide to Red Light Therapy: How to Use Red and Near-Infrared Light Therapy for Anti-Aging, Fat Loss, Muscle Gain, Performance Enhancement, and Brain Optimization

by Ari Whitten

Here’s how to do my Stubborn Fat Protocol: Start when you wake up in the morning in a fasted state. Get your body (and especially the stubborn fat area) warm. A hot shower or sauna is great. Then put on clothes to stay warm, and maybe even use extra clothing on the stubborn fat areas. Do some light warm up exercise (walking, resistance bands, yoga, calisthenics, etc.). Remove clothing from the stubborn fat area and do 3-7 minutes of red/NIR light exposure on the stubborn fat area at 6” away from the light. Do 5-10 minutes of high-intensity interval training (HIIT). There are many variations of how to do this. But to keep it simple, do fast-paced bodyweight exercises like squats, pushups, burpees, jumps, jumping rope, running, or cycling. There various time intervals for workout and rest periods, but a simple and effective way to get started is to do 20-45 second