You’ve seen the red glow. Whether it’s a clip on Instagram or a still from a marathon podcast episode, Joe Rogan is often surrounded by tech that looks like it belongs in a sci-fi movie. Among the ice baths and the sensory deprivation tanks, one thing has stuck around longer than most: the giant red panels. People call it Joe Rogan red light therapy, but honestly, the comedian and UFC commentator is just the loudest megaphone for a piece of tech that's been quietly sitting in research labs for decades.
It looks weird. I get it. Sitting in front of a wall of red LEDs seems like a high-end way to do nothing. But if you’ve followed the show, you know Rogan doesn't typically stick with things that don't move the needle for his recovery. He's famously used Joovv panels for years, and more recently, he’s had experts like Gary Brecka and Dr. Andrew Huberman on to explain why "photobiomodulation"—the fancy scientific term—actually works.
Why Does Rogan Obsess Over Red Light?
Basically, it's about the mitochondria. You remember the "powerhouse of the cell" from 10th-grade biology? Red light and near-infrared light (NIR) hit those mitochondria and stimulate them to produce more ATP (Adenosine Triphosphate). More ATP means more energy for your cells to do their jobs, which usually involves repairing damage.
Rogan talks a lot about "optimization." For a guy who's in his late 50s, kicks heavy bags for fun, and does jujitsu, recovery isn't a luxury. It's a necessity. He’s mentioned on the Joe Rogan Experience (JRE) that he uses red light to help with systemic inflammation and to bounce back from his famously brutal workouts.
It’s Not Just One Type of Light
Most people think "red is red." Not true. The setups you see on the show usually involve two specific wavelengths:
- 660nm (Red Light): This is the visible stuff. It’s great for skin health because it doesn't penetrate super deep.
- 850nm (Near-Infrared): This is invisible to the human eye. It goes deep into the muscle tissue and even hits the bone.
When Rogan stands in front of his Joovv wall, he’s getting a cocktail of both. It's why he looks like he’s in a darkroom.
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Gary Brecka and the JRE Effect
When Gary Brecka sat down with Joe (Episode #2060), the internet exploded. Brecka is a human biologist who has been banging the drum for red light therapy for a long time. He explained to Rogan that we are essentially "light-starved." We spend 90% of our lives under shitty office fluorescents or staring at blue-light-emitting screens.
Brecka's point was simple: we've evolved to need the full spectrum of light from the sun, specifically the red frequencies found at sunrise and sunset. Since we aren't outside at 6:00 AM, we use these panels to "supplement" that light. Joe’s takeaway? It’s a way to hack the body’s circadian rhythm and boost blood flow without having to move a muscle.
The Testosterone Question
There's a lot of "bro-science" floating around about red light therapy increasing testosterone. Rogan has touched on this, and while some small studies suggest that stimulating the Leydig cells in the testes with light might help, it's definitely not a magic pill. Most of the benefit Rogan talks about is systemic. If you sleep better and your inflammation is lower, your hormones will naturally be in a better spot.
What the Science Actually Says (And Doesn't)
Is it all hype? Not quite.
NASA actually pioneered a lot of this. They found that red LEDs helped plants grow in space and, more importantly, helped astronauts' wounds heal faster in zero gravity. Since then, we've seen a mountain of research on "low-level laser therapy."
- Muscle Recovery: A study published in the American Journal of Physical Medicine & Rehabilitation found that NIR light significantly reduced muscle soreness after exercise.
- Skin and Collagen: It's well-documented that red light helps with collagen production. This is why Rogan’s skin often looks better than most guys half his age.
- Joint Pain: Many users, including Rogan, report that it helps with the nagging aches of arthritis or old sports injuries.
But here’s the caveat: it’s not an instant fix. You can't just stand in front of it once and expect your ACL to knit itself back together. It's a cumulative thing. Consistency is where people fail.
Misconceptions People Have
The biggest mistake? Buying a cheap $20 "red bulb" from a hardware store and thinking it's the same thing. It isn't. Those bulbs are just painted glass. They don't have the power (irradiance) to actually penetrate the skin. To get the results discussed on the podcast, you need medical-grade LEDs that put out a specific amount of energy.
Another thing is the "more is better" trap. You don't need to stand there for an hour. Most experts recommend 10 to 20 minutes. If you overdo it, you can actually cause "oxidative stress," which is the exact opposite of what you want.
Should You Actually Buy One?
If you’re a high-performance athlete or someone struggling with chronic inflammation, maybe. But these panels aren't cheap. The full-body setups Rogan uses can run several thousand dollars.
However, the "Rogan effect" has made the market more competitive. There are smaller, handheld devices now that do the same thing for a fraction of the cost. If you're just looking to fix your skin or a specific "tennis elbow" issue, a small panel is plenty.
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Actionable Steps for Red Light Therapy
If you want to try the Joe Rogan red light therapy approach without wasting money, here’s the play:
- Check the Wavelengths: Make sure the device offers 660nm and 850nm. If it doesn't list the nanometers, don't buy it.
- Prioritize Irradiance: You want a device that delivers at least $50mW/cm^2$ at a distance of 6 inches. This ensures the light is actually reaching your cells.
- Start Slow: Start with 5 minutes a day to see how your body reacts.
- Morning is Best: Following the advice of Dr. Andrew Huberman, using red light in the morning can help set your "internal clock," making it easier to fall asleep at night.
- Skin Contact: Light doesn't travel through clothes well. You need to have the light hitting bare skin for it to work.
Ultimately, red light therapy is just one tool in a very large shed. It’s not a replacement for a good diet or sleep, but as Joe likes to say, it’s a "profound" addition to a wellness routine if you use it correctly.