Photobiomodulation- How To Supplement Sunlight with Light Therapy

 Just Get Outside Already

Why We All Need PBM

Overcome Your Indoor Existence

What is PBM?

What to Focus on When Buying a Red Light

Important Light Therapy Factors

Mechanism of Action

PBM Benefits

UVB Supplementation

UVA Supplementation

Infrared Supplementation

Conclusion

LIGHT THERAPY FOR BEGINNERS

When you can’t get out into the sun, you miss all that good jiu jiu just raining down on you. We evolved under all the colors and spectrum of sunlight. And now we live a mostly indoor life!

We aren’t going to tell you that buying a red light will solve all your problems. We would rather you got out in the morning sunlight. It’s free and everyone has access.

Sunlight contains all the right information to set you up for health and longevity. Photons are tiny packets of information sent from the universe to The Earth. Our skin and eyes take in these photons and unpack the information. We’ve evolved to use solar information as a way to understand where we are on the Earth, what time of year it is and what time of day it is. As we unpack that information processes begin unfolding in our bodies (hormone cascades) that have direct effects on our health.

When we’re outdoors most of the time, our body and eyes correctly interpret this photonic information and we stay healthy. When we’re indoors, and receive photons from man-made devices and lighting, we misinterpret this information and set ourselves up for poorer health.

PBM promises to supplement some of the frequencies of light from the sun that we aren’t getting in our artificial indoor lighting.

Sometimes you have a specific condition and need to supplement with higher doses of vitamins and light is no different. If you truly can’t find a way to get outside, then this is your plan B.

Photobiomodulation (PBM for short) is a way to supplement some of the sunlight we’re missing. All light contains colors, natural and artificial light. We can take advantage of known beneficial colors and reduce known colors that are inappropriate or over-represented in our environment.

Photobiomodulation (PBM) uses either low-level level laser therapy (Laser that doesn't harm the body) or LED lights to produce a desired biological effect. Cases have been made that incandescent light can also be used for photobiomodulation, and this point is contentious, but not totally without merit.

As humans, we’ve evolved to take in the suns rays and use those as information to our cells and brain.

LIGHT IS INFORMATION!

Let that sink in. Light isn’t just light. The type of light you expose yourself to determines your health. Light transmits information to your body. If we forget this, we become sick. We design lighting that costs less money to run, but harms our health. The wrong type of light disrupts animal life. It disrupts our own life. Our bodies were designed to take in light information from the sun and use it to create optimal health.

We can use certain wavelengths of light as supplements to the body, just as we can use oral supplements to help with health conditions.

Light is information. Never forget that.

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WHY WE ALL NEED PBM

We now live our lives indoors.

Often we’re only out in the sun for less than a few minutes a day. If you don’t get outside to take a walk during the day you might not be outside at all!

Indoor living takes a toll on the body.

Indoor Lighting is Toxic!

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Indoor lighting from LEDs and fluorescent lights can be dangerous. Mostly because we spend too much time indoors and indoor lighting was designed to save energy and money and not to optimize human health. Oops.

We absorb light information through our eyes and our skin. Our skin is our largest organ. What information are we giving ourselves when we’re constantly exposed to blue light? We’re telling our body that it’s constantly noon.

LED and CFL lights contain too much blue light that harms the eyes and stops production of key hormones in our body. This is because indoor lighting is lacking red and infrared. Our body is not designed to process blue light without red and infrared and had never encountered blue light after sunset in our past.

This recent Harvard study on the dark side of blue light helps explain the dangers of too much blue.

Artificial lighting also rarely contains any red, infrared or UV light. This is especially true now that we have begun the ban on incandescent lighting (sad emoji). Incandescent contained very little to no blue and contained red and infrared.

Change over to Incandescent and halogen lighting if possible and use firelight as much as you can at night.

HOW TO OVERCOME YOUR INDOOR EXISTENCE WITH PBM

Displaying Natasha both lights.jpg

Above is a photo from our most recent biohacking retreat. We keep these pretty secret, so if you want an invite, sign up for the PrimalHacker newsletter to be notified of the next one.

Finally, we know so much more about light and how healthy it is. Avoiding the sun is a bad idea. But sometimes you work all day indoors.

Red and infrared lights have been created to concentrate and supplement these critical sunlight frequencies that we miss out on by living indoors.

UVB bulbs can help us manufacture vitamin D sulfate in the winter in northern latitudes when we cant head South.

Full spectrum infrared saunas supplement mid and far infrared that we’re lacking in the winter and help us detox.

You can buy home devices to obtain the benefits of this light without heading out into the sun.

PBM devices are something you could use in the winter when you live in northern latitudes to make up for lack of sun.

You could also supplement with these lights to decrease wrinkles, reduce inflammation, increase collagen, heal wounds and maybe even regrow hair on a balding head!.

PBM DEFINITION

PBM is the use of light to affect biology.

According to Dr. Michael Hamblin, PBM is the absorption of red and near-infrared photons of light to provide a benefit.  Red light in the 600-700nm wavelength and infrared in the 780-1200nm wavelength.

Dr. Michael Hamblin is one of the leading researchers studying Low-Level Light Therapy. Michael Hamblin is a Principal Investigator at the Wellman Center for Photomedicine at Massachusetts General Hospital, an Associate Professor of Dermatology at Harvard Medical School and a member of the Affiliated Faculty of Harvard-MIT Division of Health Science and Technology.

I think light therapy goes beyond just red and infrared light and that green, yellow and many other wavelengths of light will be proven to have biological effects. These include the Ultra-violet UVB and UVA as well as mid and far infrared.

Here’s an excerpt from his 2008 paper titled: MECHANISMS OF LOW LEVEL LIGHT THERAPY:

“The use of low levels of visible or near-infrared (NIR) light for reducing pain, inflammation and edema, promoting healing of wounds, deeper tissues and nerves, and preventing tissue damage has been known for almost forty years since the invention of lasers. Originally thought to be a peculiar property of laser light (soft or cold lasers), the subject has now broadened to include photobiomodulation and photobiostimulation using non-coherent light. Despite many reports of positive findings from experiments conducted in vitro, in animal models and in randomized controlled clinical trials, LLLT remains controversial. This likely is due to two main reasons; firstly, the biochemical mechanisms underlying the positive effects are incompletely understood, and secondly, the complexity of rationally choosing amongst a large number of illumination parameters such as wavelength, fluence, power density, pulse structure and treatment timing has led to the publication of a number of negative studies as well as many positive ones. In particular, a biphasic dose response has been frequently observed where low levels of light have a much better effect than higher levels. 

This introductory review will cover some of the proposed cellular chromophores responsible for the effect of visible light on mammalian cells, including cytochrome c oxidase (with absorption peaks in the NIR), and photoactive porphyrins. Mitochondria are thought to be a likely site for the initial effects of light, leading to increased ATP production, modulation of reactive oxygen species, and induction of transcription factors. These effects in turn lead to increased cell proliferation and migration (particularly by fibroblasts), modulation in levels of cytokines, growth factors and inflammatory mediators, and increased tissue oxygenation. The results of these biochemical and cellular changes in animals and patients include such benefits as increased healing of chronic wounds, improvements in sports injuries and carpal tunnel syndrome, pain reduction in arthritis and neuropathies, and amelioration of damage after heart attacks, stroke, nerve injury, and retinal toxicity.”

This part of the paper is well worth paying attention to:

“In fact, light therapy is one of the oldest therapeutic methods used by humans (historically as solar therapy by Egyptians, later as UV therapy for which Nils Finsen won the Nobel prize in 1904 [2]). The use of lasers and LEDs as light sources was the next step in the technological development of light therapy, which is now applied to many thousands of people worldwide each day. In LLLT, the question is no longer whether light has biological effects, but rather how energy from therapeutic lasers and LEDs work at the cellular and organism levels, and what are the optimal light parameters for different uses of these light sources.”

WHAT TO FOCUS ON WHEN BUYING A RED LIGHT

When thinking about buying a red light device for PBM, pay attention to the certain critical issues:

  1. Does the light have benefits? In other words, do users of the light report benefiting from using the light. It would be a waste of money to buy a light that hasn’t been well tested and that has little to no positive feedback in terms of actual real-world results.
  2. Do you want to buy a laser or an LED light?  They may or may not yield the same benefits.
  3. Wavelength used. Does the red light use a wavelength in the biologically active band?
  4. The intensity of the light. If you don’t know what the intensity of the light is, you will have no idea how long to use it or how far away it needs to be from your body.
  5. The non-native EMF from the light (electric and magnetic fields) and more. If the light is putting out high EMF, you might not be doing any good.
  6. LED flicker may negatively affect our biology, however, Dr. Hamblin thinks that pulsed LED and therefore potentially flicker may be beneficial for PBM.
  7. The amount of time a red light device is used makes a big difference. The effect is referred to as biphasic. This means that low levels of light can have a stimulating and beneficial effect while higher levels of light can have an inhibitory effect.

All these can have an impact on your results.

Based on our research and testimonials as well as multiple conversations with others, the two lights we recommend for PBM are:

Joovv - use discount code Primalhacker for $25 off

The Redjuvenator #3

 

Here is our new Red Light Buyer's Guide

 

IMPORTANT LIGHT THERAPY FACTORS

2 Types of Light

Before we get too far down the PBM rabbit hole, we have to talk about coherence.

To simplify things a little, there are two basic types of light. Coherent light and incoherent light.

Coherent Light

Coherent light is laser light.

Most photobiomodulation studies performed in the past on how light affects human biology has been done with coherent light. This translates to lasers.

Coherent light is a beam of photons all having the same exact frequency and all in phase with each other. It is a single beam that will not spread of diffuse. Lasers were used because LEDs were virtually unknown in the 1960s, having just been invented in 1962.

 The benefits of laser light to have a positive biological effect were first noticed in the 1960s when a doctor studied their effect in rats, hoping to show the negative effects of lasers. He found faster wound healing instead.  

According to Dr. Hamblin’s paper

“One of the most topical and widely discussed issues in the LLLT clinical community is whether the coherence and monochromatic nature of laser radiation have additional benefits, as compared with more broad-band light from a conventional light source or LED with the same center wavelength and intensity. Two aspects of this problem must be distinguished: the coherence of light itself and the coherence of the interaction of light with matter (biomolecules, tissues). The latter interaction produces the phenomenon known as laser speckle, which has been postulated to play a role in the photobiomodulation interaction with cells and subcellular organelles. It is difficult to design an experiment to directly compare coherent laser light with non-coherent non-laser light for the following reason. Laser light is almost always monochromatic with a bandwidth of 1 nm or less, and it is very difficult to generate light from any other source (even an LED) that has a bandwidth narrower than 10-20 nm, therefore it will be uncertain if observed differences are due to coherent versus non-coherent light, or due to monochromatic versus narrow bandwidth light.”

So, there are some admitted differences between lasers and LEDs, but on the whole, experts believe that LEDs replicate the benefits seen with lasers.  

Incoherent Light

Incoherent light, like the sun, LEDs, incandescent light bulbs and firelight have light that is not in phase with the other photons of light and it can diffuse. Only recently have scientists begun researching PBM with incoherent light sources.

The sun, being incoherent is the original photobiomodulation light.  Recently, incoherent light like LEDs have been used because they are cheaper than lasers, do not require special training or safety equipment, and appear to have the same benefits as laser light at the same wavelengths.

“Most of the early work in this field was carried out with various kinds of lasers, and it was thought that laser light had some special characteristics not possessed by light from other light sources such as sunlight, fluorescent or incandescent lamps and now LEDs. However all the studies that have been done comparing lasers to equivalent light sources with similar wavelength and power density of their emission, have found essentially no difference between them.” (Hamblin 2017)

LEDs were able to be used for PBM beginning in 1998 based on a NASA invention that increased the intensity of LEDs by using photon interference. The amplitude of the photon wavelength could be increased when constructive interference occurred (waves in sync with each other). This led to many successful applications of LEDs in PBM.

Pay Attention

If you look into the literature about light therapy, pay attention to whether referenced studies refer to the use of laser light or LED light. Pay attention to the wavelength used, the time the light was used and the total power delivered to the skin.

Some articles suggest that it makes a difference, that coherent light may provide benefits that non-coherent light will not.  If you want to do your research on the best type of light for the issue you want to fix, then ensure the studies were performed effectively with noncoherent, LED light. Here is a link to a number of studies showing laser light helped accelerate healing while LED did not.

However, Dr. Michael Hamblin from Harvard University and one of the foremost researchers on LLLT suggests that studies performed with both coherent and non-coherent light are essentially equivalent. A study performed with a laser showing a specific benefit should show the same benefit using an LED light.

In general, studies appear to support both types of light are effective, but laser light penetrates deeper for deep tissue healing better than LED. LED could still be used for those benefits, but would need an increased power output to reach deeper tissues based on the opinion of Dr. Hamblin.

Cool Vs Warm Light

When choosing light bulbs for your home, keep in mind that Cooler light has more white and blue wavelengths and warmer light has more red color of light. We want less blue light in our homes and more red light. Regardless, if it's a standard LED light off the shelf, whether it's warm or cool, it likely has too much white and blue light. Just get a red LED light for nighttime use that comes with a single wavelength of 630 or 660nm red light. That's what I use at home after dark whenever possible. And my kids love it, so there's that. 

Personally, I have removed all the LED lights from my home (except those used for PBM) and put in incandescent lights with clear bulbs. These lights have virtually no blue light. I also try to have several red LED bulbs around of 660nm wavelength to light at night when I don’t need to see colors very well. If you light at night with red light, you will be unable to tell what colors things are, it gets all washed out.

I might pay a few more dollars each month for lighting cost, but it sure beats obesity, cancer and poor health associated with blue light from LEDs. 

MECHANISM OF ACTION

Mitochondrial Energy Booster

Basically, red and infrared help our mighty mitochondria function better. Better functioning mitochondria mean more energy and less risk for disease.

Red Light and Near Infrared are the only wavelengths that penetrate through the skin. Blue light is scattered too quickly and can have negative effects when absorbed, especially at the wrong time of day and in chronic doses. Mid and far infrared are absorbed by water in the body and serve to heat up the water but do not act on our mitochondria directly.

Red and infrared light are absorbed by chromophores. Chromophores are just biological entities that absorb light. The most important chromophores that absorb light are water and cytochrome C oxidase (CCO).

CCO is the more important chromophore in PBM because it’s located in the electron transport chain of the mitochondria.

Light is absorbed by CCO and works by breaking the bond between nitric oxide and cytochrome c oxidase. When nitric oxide (NO) binds to CCO, ATP production is reduced. By absorbing light and freeing NO, ATP production is increased.

When this bond is broken oxygen can bind to NADH. This permits hydrogen ions to take their normal pathway and produce ATP (our main energy storage molecule/energy currency) synthase.

How is ATP produced? It is produced via cellular respiration, this process has four steps. First, glycolysis; Second, pyruvate oxidation; Third, Krebs cycle; Fourth and final step, oxidative phosphorylation. Most of these processes occur in Mitochondria!

Red and near-infrared light effect the final step of cellular respiration (oxidative phosphorylation). ATP is formed via an electron transport chain, electrons flow down the electron transport chain producing a release of energy allowing the cell to pump protons out of the matrix, and this process forms a gradient. ATP is made when protons cross over the gradient back into the matrix.

This process also involves cytochrome c oxidase helping oxygen bind with NADH. When oxygen ions bind with NADH they form the essential ions that produce ATP.

Red and near-infrared light enhance this process and restore the production of ATP, it allows the cells to have a normal metabolism again.

Throughout daily life, we damage our cells, so when their metabolism is returned to normal there will be numerous benefits to our bodies.

In “Normal” cells, the NO can create Reactive Oxygen Species (ROS) in the cell. While in cells that already contain ROS, the release of the NO reduces ROS and therefore inflammation of the cell.

“The increase in ATP production and ROS creating leads to other changes in cell function, such as gene expression and growth factor production (Prindeze et al. 2012).”

“It is suggested that when energy metabolism is subpar chronic diseases can result and therefore red light, by increasing mitochondrial function may help alleviate disease..”

Collagen Synthesis

Collagen production can also be improved through the release of anti-inflammatory cytokines, therefore, stimulating fibroblasts.

According to Dr. Hamblin, TGF-ß is a growth factor responsible for inducing collagen synthesis from fibroblasts and has been reported to be upregulated by LLLT [68].

PBM stimulates fibroblasts and wound healing cells that increase collagen synthesis, reduce photo-aging and help improve skin.

Think about how resilient children’s bodies are, they recover quickly from injuries, this is because their cells have a normal cellular metabolism. At any age restoring your cells metabolism will produce many benefits.

PBM BENEFITS

Healthier Skin and Reduced Wrinkles

Who doesn't want to hack aging. Less wrinkles? Yes please!

81% of subjects reported a significant improvement in per orbital wrinkles (wrinkles around the eyes) on completion of follow‐up [r] [r].

That’s right, anyone over the age of 35 should be using a red light.

Regrow Hair

That’s right guys, try putting a red light on those bald patches. Hey, it’s worth a shot! Not only is it cheaper than drugs, but it’s largely without side effects. This study lists three effective research trials showing regrowth of hair with red and infrared light!

Heal Injuries

I am not making a claim that this will heal your injury, but here’s what the research shows….

Low-level light therapy (LLLT) also known as photobiomodulation (PBM) therapy has been practiced for close to 5 decades. There are many hundreds of clinical trials published.

LLLT has still not been widely accepted or practiced by Western medicine. And yet, it works! It works quickly, is healthy, and has no side effects.

Lack of understanding and access to a light therapy device is often the biggest issue.

Near-infrared penetrates the tissue better than red light, so it’s more commonly used for treating body parts that are under the skin (brain, glands, joints, muscles). Visible red light is more commonly used in the treatment of wounds or skin diseases.

There has been a large number of research studies recently conducted that has demonstrated how PBM can heal injuries and wounds.  Research conducted on mice, burn injuries and even navy seals have shown how PBM can heal injuries or wounds.

The way PBM heals injuries is by stimulating the photoreceptors in mitochondrial respiratory chains. Therefore, insinuating that PBM accelerates electron transfers in the respiratory chain, making more ATP readily available. 

Numerous scientific studies are being published on the effects of photobiomodulation. There has been evidence for light therapy in aiding the body in tissue repair and wound healing [r].

Also, PBM causes a decrease in reactive oxygen species, which prevents tissue destruction and facilitates wound healing. PBM heals wounds because wounds/injuries because essentially all wounds and injuries don’t heal due to mitochondrial dysfunction and the research has shown how PBM facilitates mitochondria, dysfunctional mitochondria, to restore their normal metabolism. When the mitochondria have their metabolism restored this leads to wound healing because of mitochondria’s role in regulating reactive oxygen species inside of the cell.

Here are a whole bunch of studies to support faster healing using PBM:

http://online.liebertpub.com/doi/abs/10.1089/104454701753342758

http://onlinelibrary.wiley.com/doi/10.1111/j.1524-4725.2007.34065.x/full

http://www.sciencedirect.com/science/article/pii/S156772490400145X

https://www.google.com/patents/US5766233

http://onlinelibrary.wiley.com/doi/10.1196/annals.1352.040/full

Athletic Performance and Recovery

recovery

Infrared light can reduce the time it takes athletes to recover, specifically 830 nm near-infrared light was tested. (r)

Specifically, red and infrared light has been shown to speed up athletic performance and recovery by enhancing the athletes sleep quality.

 In 2012 there was a research study on a women’s Chinese basketball team. Every night the treatment group was exposed to 30 minutes of whole body red light therapy for 14 days in a row. After 14 nights of the treatment, the athletes completed a sleep quality questionnaire, had their serum melatonin assessed and had a 12-minute run which times were compared pre-intervention and post-intervention. The results showed that the treatment group had improved sleep, melatonin levels and 12 minute run performance.

This study demonstrated how red light therapy could be effective in helping athletes sleep after training sessions and decrease the risk for sleep disorders that commonly occur after training. Sleep is an essential part of recovery that is when the body repairs all the damaged tissues caused by training, with better sleep the athlete’s bodies were able to recover more efficiently for training the following day, therefore, increasing their athletic performance.

Humans perform better when they are connected with their circadian rhythm. For athletes traveling across the country or the world to compete this can be concerning, due to jet lag.

Jet lag is essentially the resynchronization of a person’s circadian rhythm until the individual is adapted to the new environment. This research study used phototherapy to hack jet lag. They exposed the participants to either bright white or dim red light for 2-3 hours in the am, this showed to be effective in aiding individuals to have a nights sleep without waking.

Also when participants were flown from Tokyo to San Francisco an 8-hour time difference the researchers had them expose themselves to bright light for 3 hours in the morning of their new time zone. Exposing them to bright light in the morning allowed the individual to accelerate their ability to synchronize with the circadian rhythm in the new environment.

This could be a great hack for athletes especially those who travel. In order for peak athletic performance, it is important to have a good night sleep. Therefore exposing yourself to red or infrared light in the morning can help your melatonin production occur (we now know this occurs in the AM through the retina) and therefore help your body sleep at the appropriate time for the new environment.

If you can’t do the FREE practice of getting outside in the morning around sunrise (Red and infrared light only at sunrise), then think about supplementing with a red light device.

Weight Loss

“As UV light levels decline in fall, and carbohydrates remain available during these times mammals normally fatten because of the speeds of the SCN are slowed while the ECT in the gut’s organs is made faster.  This readies the animal for winter.  Carbohydrates do not make you fat, but the lack of UV light delivered to your eye does.” [r] 

Low-Level Laser Therapy as a Non-Invasive Approach for Body Contouring: A Randomized, Controlled Study

Obesity begins in the eye according to Dr. Jack Kruse. When we do not get the energy we need from light we turn to food. Due to the increase of blue light and the decrease of UV light our bodies are not absorbing enough light to create the energy we need. Therefore we unconsciously turn to food in order to obtain more energy (or vitamin D3). If we were getting adequate sunlight we would not need as much food.

Skin Health and Anti-Aging

“Although the skin is the organ that is naturally exposed to light more than any other organ, it still responds well to red and near-infrared wavelengths. The photons are absorbed by mitochondrial chromophores in skin cells. Consequently, electron transport, adenosine triphosphate (ATP) nitric oxide release, blood flow, reactive oxygen species increase and diverse signaling pathways get activated. Stem cells can be activated allowing increased tissue repair and healing. In dermatology, LLLT has beneficial effects on wrinkles, acne scars, hypertrophic scars, and healing of burns.” [r]

Joint Pain and Arthritis

Photobiomodulation therapy associated with treadmill training in the oxidative stress in a collagen-induced arthritis model. Physical exercise associated with PBMT decreases lipid peroxidation and increases antioxidant activity. This study shows how PBM can be an effective antioxidant and decrease oxidative stress, which can reduce the symptoms of joint pain and arthritis. Also, the fact that PBM is anti-inflammatory, would also decrease inflammation. Inflammation is sometimes the key player in joint pain and arthritis, PBM would help reduce this and therefore reduce pain and stiffness associated with joint pain and arthritis [r].

Increasing Testosterone

Light therapy, namely PBM may be able to increase testosterone. While you don’t want to shine a high heat producing light on your balls, for obvious reasons, PBM using the right wavelengths might help to increase testosterone.

This is likely only possible if yours is lower than normal, but even if not, worth a shot. 

There are a few studies showing an increase in testosterone with PBM, namely the mechanism is thought to be an increase in ATP of the cells that produce testosterone due to the red light. I’d say the jury isn’t out yet on this one, but it certainly does not appear to hurt and just may jack your low testosterone back up.[r, r, r, r, r, r] Anecdotally, this is how Ben Greenfield uses his Joovv PBM device. I’m pretty sure anytime he can take off his shirt and/or be naked, he’s in.

 You can also exercise, get cold, sleep more, relax, and massively reduce your carbs and increase fat to boost testosterone.

Increased Energy

Photobiomodulation increases mitochondrial energy production by red or near infrared while blue and green light decreased mitochondrial function [r].

Periodontal Disease

In a scientific study rats with periodontal disease, a gum infection that destroys the jawbone, low-level laser therapy was an effective treatment in order to protect the rat from tissue damage and reduced the bone loss from this infection [r].

Pain and Inflammation

Light has been shown to reduce pain when the light is being targeted in a certain area.

Also light can help reduce inflammation, which is the leading cause of most illnesses.

Scientific studies have demonstrated that PBM, when used on cells that have been stressed or diseased, it lowers reactive oxygen species (ROS) [r]. These findings are very encouraging for the medical profession, for the treatment of many chronic illnesses such as cancer. An increased production of ROS has been attributed to activating oncogenes and/or inactivating tumor suppressor genes, which cause mitochondrial dysfunction and a decrease in antioxidant production [r].

Anti-Aging

PBM can be an effective anti-aging strategy, research done on transcranial low-level laser therapy (LLLT) has shown improvement in cognitive decline from aging, mitochondrial function, and apoptosis [r]

Apoptosis is one of the most effective anti-aging strategies. We want the weak cells to die off in order for new stronger cells to develop. Also, many forms of cancer are caused due to lack of apoptosis. The medical community, from Dr. Terry Wahls or Dr. Kruse has been preaching that 98% of chronic diseases are caused form mitochondrial deficiencies with the environmental toxins, who wouldn’t want to upgrade their mitochondria’s performance.

Structured Water

PBM can also be used to structure your water. 

NEXT, SUPPLEMENT WITH UVB

UVB is totally missing indoors. Even if you work in a naturally lit room, the glass filters out the UVB and allows in the UVA. UVB is what creates vitamin D in the skin.

If you live in a northern climate, the sun never makes it high enough in the winter to produce enough UVB for you to manufacture vitamin D.

Many people supplement during these times with vitamin D pills. Based on new research, this may be a bad idea.

Instead, Chris and Thaddeus each invested in a UVB tanning bulb lamp, called Sperti, to get UVB in the winter when the sun is at too low of an angle to produce UVB. 

Be careful to limit your exposure and wear special glasses to protect your eyes. This concentrated light can be damaging if you stare at it, so use the tanning goggles that people wear to the tanning booths.

UVA SUPPLEMENTATION

You can buy a blacklight or a blacklight flashlight. Most people who use these, use them at night in combination with an incandescent light. 

Since we used to always experience either firelight or sunlight with UVA, we should either light at night with candles or a combination of incandescent and UVA light. At least, that’s what Dr. Jack Kruse does and recommends.  Is this a bad idea?? Frankly, we haven’t investigated the mechanism well enough yet. We’ll offer updates as we learn more about UVA supplementation using blacklights. For now, use at your own risk.

INFRARED

Displaying Sauna Space.jpg

We're talking about mid and far infrared here. These are typically found in infrared saunas and aren't considered by most experts to be true photobiomodulation. I disagree, because all wavelengths ultimately come from the sun and are therefore light. Saunas just use different mechanisms to create a benefit using light than do visible parts of the light spectrum. Saunas use light to vibrate water. 

Mid and far infrared act on the water in the body and heat it up. Heating of this water helps the body detox, stimulates heat shock proteins, which in themselves have tons of benefits, and reduces inflammation, can lower blood pressure and more

CONCLUSION

Red light therapy, UVB and infrared, all considered PBM are massive game changers for hacking our indoor lifestyle. While we at PrimalHacker always advocate for getting outside and getting natural sunlight, this isn’t always possible.

When you can’t get outside, when it’s fall, Spring, and Winter, or the rainy season, supplement with the right wavelengths of light for optimal health.

Other articles:

THERE IS AN EQUATION AND CHEMISTRY TO FEAR

By Nic Zahasky

 

The equation:

 

Anxiety/Fear = Estimation of danger/Estimation of coping skills (ie. defense cascade)

 

The mechanism:

 

Thalamus > Sensory cortex > Hippocampus > Amygdala > Hypothalamus

 

The chemistry:

 

Adrenaline > corticotropic releasing hormone (HCT) > cortisol

 

The actions:

 

Arousal > freezing > flight > fight > tonic immobility > collapsed immobility > quiescent immobility

 

The human model is also more complex because humans make subjective representations of body states and endow their experiences with meaning, and because humans use their minds to create internally generated representations of threat—images of feeling states and events from the past or images of the imagined future—which, like real external threats, have the capacity to activate the body’s defense systems in the absence of external threat. Fear states can therefore be induced by combinations of internal and external triggers, some of which will be accessible to conscious processing, and some not.” - Harvard review of Psychiatry

 

 

The above paragraph essentially states that the mechanism of fear dictates our rationale, decisions making process and reactions based on our past traumas (experiences) and as humans we all have a level of corrupted data. If you listen to any news outlet these days you will undoubtedly find some information that will scratch the itch you are looking for.  A preset algorithm geared to the [wo]man in front of the screen or in ears shot of the news “cast” with an agenda of complete neural dominance and eventually an artificial human to machine interface.

 

Imagine if you will that there is a specific area in your prefrontal cortex that directly connects you to the Creator or creation, a place harboring specified genetic code that varies slightly from human to human but also connects us all spiritually.  What if this quantum entanglement was accidentally damaged or by nefarious means, purposely corrupted?

 

There is a portion of the worlds population that is currently operating with chemical and media corrupted data files. This has triggered an impulsive reaction to act in anger when they are confronted with data that can be attacked with fictional bias and real dangers that may be omitted through plausibly deniability. Is this the new normal or is it the perpetual human response to fear? Socially engineered ideology, coding and spells have dictated humans emotional status and behaviors for millennia. The group think conditioning has become more pervasive and easier to implement on those plugged in to the matrix. 

 

What isn't a threat has been twisted or augmented by narrative and tech to become a threat, every human has fallen prey to dogma and strict adherence to their social media beliefs, this leaves little to no room for the Creator persona that dictates empathy and compassion for our fellow humans.

 

As I mentioned before each human is specifically encoded with a variation of the VMAT2 gene, the expression of this gene controls the level of connection to the Creator and perhaps many other higher-order executive functions. We have been created in the image of something bigger and more powerful than ourselves and it is beyond our comprehension. Those that are struggling to gain control over our consciousness (soul) know this and the struggle has been perpetual.

 

You may feel that your personal safety and the safety of our loved ones is consistently under attack from an invisible hand.  You may even feel that your path or journey is no longer under own control, a series of “what ifs” lead you into a tailspin of question and false answers and back into aggression or complete paralysis.

 

There is still hope! On the flip side of aggression and paralysis there is action or fleeing. Fleeing or regrouping should not be looked upon as cowardice but it should be viewed as a variation in tactics. Sun Tzu’s The Art of War, Chapter Eight, page 74 highlights the character traits of a good commander. Sensibilities and understanding can make all the difference, Knowing the small minority of dark powers that come against you improves your standing and gives you solid footing. When to push forward and when to fall back, when to take the high ground or when to walk with the river bed, its all a choice.

 

Your past is the catalyst to your reaction or coping mechanism to fear. The inner child that was hurt or traumatized in some manner is reacting within and out of the past but the newly created spiritually robust and experienced commander that is here now comforts that child with the abundance of wisdom. Dr. Zach Busch said it very well, “ A mindset of fear has decided the best way to control human beings is to separate us, and ‘they’ are exactly right. In our separation, we lose the connectivity that creates joy, purpose, and our hyper intelligence.”

 

No ‘person’ (corporation or entity) can separate you from your soul or consciousness, you have an internal and eternal right to deny access and its up to you to exercise this right consistently and without hesitation against any and every internal or external threat.  Every spiritual contract that you unknowingly signed under duress can easily be redacted and become null-and-void with a simple declaration, verbal and or written.    Now that you know the equation for fear and anxiety its time to apply the solution.

 

Happiness = Love + empathy + forgiveness + trust + coping + skills + people + nature

 

All of us are conduits of energy or empaths but some of us are extremely sensitive to the slightest of energetic shifts within our universe. I’d like to say that I generally have my emotions in check and that I act out of logic like Sun Tzu when presented with a problem such as fear, that I can immediately apply the equation above and like that I’m calm and at peace and my directives are clear but often the programming keeps coming and its my goal to see through the codes of fear, to see the tactics of the enemy and adjust my army as necessary.

 

Today may you love deeper, trust the process, move with decisive action and always trust your gut! Check out our video, corona part 1 and 2. Logic can explain away fear, remember that belief is the enemy of knowing.

 

 

 

References:

 

https://journals.lww.com/hrpjournal/Fulltext/2015/07000/Fear_and_the_Defense_Cascade__Clinical.3.aspx

 

http://beforeyoutakethatpill.com/blog/2014/10/27/stress-hormones-and-the-fear-response-in-survival/

 

https://pubmed.ncbi.nlm.nih.gov/15245638/

A Very Primalhacker Holiday

I don't know about you all, but I'm not real big into holidays. 

In fact, all holidays, with the exception of the made up ones like valentines day, have been bastardized by corporations to turn then into gluttonous spendfests.  In reality all holidays are based on ancient traditions that were anything but the soul sucking things they are today. We like to stick to the ancient traditions because they had real meaning and probably led to higher spiritual awareness vs mass consumerism. 

With that said, we wanted to share our favorite holiday gifts with you all because we know while you and I may feel a certain way about holidays, it's generally expected that we still give others gifts. And we do make money to keep our blog and social media going by offering critical biohacking tools at affordable prices. 

We can gift to others without taking on the soul sucking breath feeders that wait for unaware consumers to buy buy buy. 

Before we link to any potential holiday goodies, let us talk about winter. 

Winter is a time of death. 

The annual plants are now dead. 

The sun slowly dies all fall and finally, on the winter solstice, dies in the west earlier than ever and rises later than ever. 

As tree leaves flutter to the ground, now crispy and colored, sap from trees is now safely in the roots and out of the limbs and leaves. 

Winter is also the time of rebirth. 

This year, winter solstice happens on a GREAT Conjunction where multiple planets align for the first time in the last 6000 years. 

This alignment is a sign of a great reset, and we can see that language popping up everywhere from the World Economic Forum to corporate emails. Literally this word reset is appearing everywhere out of the blue. 

While every winter contains a reset, this year is something special.

Not only is winter a time of resetting, the sun dies on the solstice and is reborn the next day as it begins staying out longer and longer from that day forward. Winter reset is also a body reset. 

The human body cannot sustain perpetual summer. In summer we eat carbs, sugar, stay up late, get less sleep, and work hard. 

In winter, we reset the body and our systems by getting more sleep, eating little to no carbs and sugar and allowing the body to rebuild. 

But this year, a great reset is in order. We have heard that companies, with work forces that cannot come into work, due to State orders, are working harder to automate tasks and remove the need for human workers at all. 

The military is preparing for a rest in the coming year and while we have no idea what that means, I'm thinking about NATO/ UN troops coming onto our soil. 

In addition, as we move from Pisces to Aquarius the Yuga moves from water to air. This likely means an end to water terms of money like currency, flow and such and a change from paper currency to digital currency. 

This great conjunction and great reset is something you can tune into for spiritual upgrades rather and be fearful of.  You can learn more here and here. 

For now, back to traditions. 

Witches back in ancient times were healers. One tradition they kept was the Yule Log. The eldest male selected the biggest log they could find that could still fit in the hearth. This log was decorated with runes, glyphs, prayers, beads and more before being put into the fire. Being so big it would last a long time and it would be accompanied by the family snuggling up on this cold winter day. 

Nearly ALL of what we call christmas is completely and wholly based on saturnalia. Look it up. 

Ancient people would have celebrated the death of the current year with the birth of the new year. Likely this would have been done with a feast, eating up the stores of carbs like squash and potatoes and getting ready to subsist more off meats and fats. 

This was a time of contemplation, additional sleep, and less work. Some people believe ancient humans went through a phase of near hibernation where they slept most of the time, thus reducing need for food and water. 

Whether you celebrate one of the modern religious holidays or want to practice more ancient traditions, take this time to slow, down, sleep more, and eat less carbs. 

Get out of here and go snuggle with a family member or furry friend and meditate on 2021 and the great reset. Make it a reset for your spiritual growth. 

On to the list. 

Bluebockers

Every Primalhacker MUST have blueblockers. Not only do they mimic the ancient sky of darkness, blocking all blue light from entering the eye, but they help you get more sleep at night. 

Our favorite pair are these

 

Red Light

Ancient people had fire at night. They gathered and met by firelight. Firelight was healing from the red and infrared light. It contained nearly no damaging blue light. 

If you can't sit by a nightly fire, plan on buying a healing red and infrared light. 

Our favorite is Gembared (discount code SLEEP)

Our favorite portable red light is the flexbeam (discount code primalhacker)

If the indigogo campaign is still going, you can get up to $249 off by using THIS link.

Avoid EMF

Ancient people healed faster and without modern medical equipment. Part of the reason why is because they were no bombarded by man made EMF that caused massive stress in the body. 

You can use EMF blocking faraday bags for your phone and airtube earbuds instead of putting your phone to your head. 

In addition, you can get yourself one of these EMF blocking hoodie sweatshirts to protect yourself when you leave your home. 

If you need some EMF blocking underwear try these

Greens in Winter

In winter, we advocate eating more fat and little to no carbs.  Usually this means we eat less greens and mushrooms as they aren't available fresh in our area.

One easy way to get in the greens that tastes great and that we've tried out for months and love is Organifi.

Discount code PRIMAL for 15% off.

These are the hand-selected superfood ingredients you’ll enjoy in each serving of Organifi Pure:

They also offer a morning green drink, afternoon red drink, and evening before bed drink for sleep.  We've been using all three and have really enjoyed them. 

Barefoot Shoes

Our ancestors didn't go around cramming their feet into unnaturally narrow shoes that deform muscle and tendon causing pain. All shoes, if we wore them at all, were barefoot. 

It's time to bring barefoot back. After years and years of trialing barefoot shoes, we have two companies that have been around for the long haul and make amazing shoes that last a long time without breaking the bank. 

Xeroshoes and Vivobarefoot (Discount code PRIMALVB )

 

Primalhacked Wine

You can get a bottle of the "hangover" free, low sugar, biodynamic wine for a penny using this link

 

 

EVERYTIME I USE THIS I GET ZONKED

 


By Thaddeus and Tomorrow

EVERYTIME I USE THIS I GET ZONKED...

Those were the last words my husband, (world famous biohacker, Thaddeus Owen) says to me before bed last night.  He said you have to spray it on your belly.  I pulled up my shirt ....⁠ a few seconds later it begins to burn a little and feel sort of itchy, but I am used to him using me as a female biohacking guinea pig.  The tingling went away quickly enough and I slept sound all night long.  Are you able to guess what he sprayed on me? Keep reading.  


Want to know more about Primalhacker’s biohack for a better night’s sleep.  This is one of those articles that will lead you in with a secret and won’t reveal it till the end of the page.  Just heads up.  It’s like reading a book, who reads the last page first?  Well, my mother does, but she cra cra.  


First things first.  Lets talk about ….sleep.  How well are you sleeping at night?


Most people, humans will answer below average.  Why? Because your not sick and tired enough to do something about it.  Tell me im wrong!  Please tell me im wrong. Im not wrong, there are 22 gazillion studies and doctors and people who specialize in sleep.  We will let them be special.  If you answered your sleep is above average but could still be more optimal, we have a few secret biohacks for you.  


Those of you who are doing most things right already, like have your diet dialed in, your workouts, your time outdoors in nature grounding….

These few things I have proven and tested out myself and on my wife and they might be fun and interesting for you to try out just to get your sleep dialed in a little more!


Sleep hacks for those with Above Average Sleep


  1.  5HTP + collagen  on your nightstand if you are really struggling to drift off.

This is something that works every single time. If you are truly struggling with sleep, try this trick, but we do not recommend it long term as we’ve heard it can cause neurotransmitter burnout, specifically serotonin. But used infrequently, or just long enough (perhaps a few months) to learn some other techniques, it works great.  


Recipe:

Before bed, make up a small cup of water 

Add to the water: 

1tsp of collagen powder (find it here)

1 capsule of 500mg of 5-HTP (find it here)

Stir. 

Put this on your nightstand and drink if you can’t get to sleep. 

The collagen helps the 5-HTP dissolve more easily and it can take about 30 minutes before it’s fully dissolved and ready to drink. 


  1. Wear blueblockers after sunset  that’s easy click HERE to shop our “thaddeus approved glasses” and click here to watch his TED talk about why it’s so effective

  1. Watch the sunrise and sunset- and don’t eat after sunset ---its too easy but do it anyway. Just like maugwi turn into gremlins if they are fed after dark, your cells turn into monsters if you feed them after dark. Cells are designed to sleep and detox after dark, so don’t feed them. 

  1. Our secret to getting zonked biohack has to do with the belly button. This is where your umbilical cord was attached and it’s also where all food entered your body when you were a baby. Because of this fact, your body more easily absorbs things from this area

-->Rub topical magnesium on your belly right before sleep….here’s why this works to get you zonked! 


Magnesium is well known to help bring on sleep at night. Topical magnesium has very little studies showing whether it is well absorbed. Because of the lack of data, many people ignore this method of using magnesium. After many discussions with PhD scientists, they believe the theory of topical Mg absorption is accurate, but not studied. Therefore Thaddeus tried this for a year and found it VERY effective for inducing sleep. Find it online here



Is your sleep below average?


If you're not quite there and need to up your game with your diet, workouts, grounding that's a great place to start.  


Here are a few things to start with for sleep


  1.  Don’t bring tv or devices into the bedroom  LINK see our blog post about light hacking here
  2. Turn off your WIFI at night  LINK see our blog post here and learn why
  3. Don’t eat after sunset or before sunrise
  4. Wear blueblocking glasses after sunset and before sunrise  
  5. Meditate in the morning to set up your day
  6. Make sure you see the sunrise everyday without wearing contacts or glasses for at least 5 mins to 45 mins 30 mins within sunrise
  7. Turn off all devices at least 2 hours before bed
  8. Tell your partner or kids what you appreciate about them everyday 
  9. Follow primalhacker for more cool biohacks
  10. Spray topical magnesium on your belly button area right before you go to sleep

The photos are from our dear friend Kristin Canty's farm in Bath, NH.  We held a primalhacker retreat  in 2018.  Kristin is the beauty and brains behind "Farmageddon" the movie.  You can find it here

SLEEP SWEET 

PEACE AND LOVE YOU ALL 

Thaddeus and Tomorrow

Why You Should Block Blue Light at Night

Humans, for all natural history that we know of, have never been exposed to blue light after dark.

Because of this, our bodies are tuned to the color blue, only present in the daytime sky.

This attunement to blue tells our body that it’s daytime.

Daytime means we humans will produce cortisol to be awake and alert and stop producing melatonin, a hormone of darkness and sleep.

When we see blue after dark, our bodies destroy melatonin, lose many of the benefits of sleep, and set us up for long term health issues such as diabetes, heart disease, obesity, and cancer according to the National Institute of Health.

In order to minimize exposure to blue light at night, the very best thing you can do is to wear blue light blocking glasses.

If Blue Light is Necessary, Why Block it?

Blue light is present in the sun always.

Our bodies have receptors that decode blue light.

These receptors are called melanopsin.

Melanopsin reads the blue light in the environment and uses this information to produce hormones that keep us healthy.

The amount of blue in the environment also tells the body what time of day it is. There is a varying amount of blue from sunrise to noon to sunset. The body reads these levels to know what time of day it is.

Knowing what time of day it is, helps our body set circadian rhythm. Circadian rhythm is so important to human health that the nobel prize in medicine was given in 2017 for the study of circadian rhythm.

Every cell in our body contains a clock and these clocks are required to be set to the right time for optimal health.

Our clocks are set by the color and brightness of light.

When we live indoors and turn on lights after dark, we confuse our body and the melanopsin receptors into thinking it’s daytime. We mess up our circadian rhythm and cause chaos in the body.

Blue light at the wrong time of day is devastating.

Blue light after sunset tells the body it's daytime, releases stress hormone and keeps you awake, destroying the healing hormone melatonin and ruining your sleep. 

In addition, strong blue light during the day from devices and overheads lights that are devoid of UV and infrared light can damage the eyes by causing too many free radicals in the eye without the mitigating effect of infrared light.

Blue light after dark has been shown to reduce melatonin and shift circadian rhythm.

Why Wear Blue Light Blocking Glasses at Night

When the sun sets, melatonin is released from the gut and pineal in the brain into the blood. Melatonin stays high for about 12 hours and helps us clean up cancer and even boosts our immune system!

But artificial light, which has a high amount of blue light at a time when nature provides no blue light, messes with melatonin levels.

Blue and green light have both been associated with decreasing melatonin, blue more than green. Red light does not decrease melatonin.

When blue light is removed at night, people sleep longer and get better sleep and melatonin is preserved.

Blue light blocking glasses have been shown to filter out blue light and preserve melatonin.

Blue Light Blocking for Better Sleep

Wearing blue light blocking glasses after sunset have been shown to improve sleep and reduce insomnia. Personally, I find these glasses so effective that I gave a TEDx talk about the effect HERE and also developed my own blue light blocking glasses because good looking effective blue light glasses on the market were too expensive and I wanted everyone to have them.

Blue Light Blocking to Control Cortisol Release

Cortisol is released with blue light, because blue is always present only when the sun is up. When the sun rises, we want to be alert and awake. This is because we are diurnal animals (we sleep at night and awaken during the day) as opposed to rats that are nocturnal animals. 

Our biology is coded to the light. 

Cortisol is a stress hormone, but also keeps us alert and awake, which is fine during the day but not before bed.

 

Blue Light Blocking Glasses for Reducing the Risk of Disease

The National Institute of Health (NIH) has published multiple papers showing that exposure to artificial light at Night (ALAN) is associated with diabetes, heart disease, obesity, and cancer. In addition the World Health Organization has declared ALAN or artificial light at night as a Class 2B carcinogen, in the same category as microwave radiation, lead, and asbestos.

It's important to note that light at the wrong time of the day is likely carcinogenic and also leads to health issues. This is true for everyone, even if you do not "feel" like it affects you. 

Protect your Eyes

If you work on a device all day or work under fluorescent or LED lights, you must protect your eyes. Daytime blue light blocking glasses filter some, but not all blue light to help protect the eyes.

Blue light during the day is necessary, but the intense blue light from devices is too much for your eyes and can create free radicals leading to macular degeneration. 

Shift Work

Shift work is anti-life. I’m sorry about this, but humans are diurnal animals while rats are nocturnal animals. Humans are not nocturnal and this means no matter what kind of night owl you “think” you are, you are designed biologically to be asleep when it’s dark.

Yes, you can “try” to hack nightshift work, and HERE is our article on how we would hack nightshift if we had to work nightshift. Ultimately, you will want to find a new job that allows you to work during the day.

How to Choose Blue Light Blocking Glasses

Everyone and even all kids really need to be wearing blue light blocking glasses after dark.

We all are exposed to phones, devices, TVs and lights after dark, especially if we’re not at home where we can control the light.

The cheapest glasses you can buy are THESE and while they aren’t something you’d wear out of the house, you can definitely get the cheaply and try the out at home to see how they work for you.

We recommend you try them out for one month and see what happens. I haven’t yet met someone who didn’t notice a benefit.

For daytime blue light blocking glasses that look amazing, we made these glasses 

Nighttime glasses that you can wear out of the house and look cool can be found here 

Finally, if you want to block blue and green light at night, as both can mess with melatonin, then THESE glasses will do just that.

Other Ways to Avoid Blue Light at Night

  • Use Red Lights in your home like these LEDs or Gembared (Discount code SLEEP) which can also be used for red light therapy.
  • Add Twilight or Iris aps to your phone and use iris or F.lux on your laptops.
  • Use Candles at night.
  • Turn off the power in your bedroom at the circuit box. Many people do this to avoid EMFs as well..
  • Get sunlight during the day. This has been shown to allow you to get better sleep at night.

 

As soon as the sun sets, put on your blue light blocking glasses.

When the sun rises the next day, take them off.

This will ensure you preserve your melatonin and build optimal health.

Portable Red Light Therapy is Here

There are so many different light therapy devices on the market that it might get overwhelming. It's hard to make a choice. But, how do you pick the best one for yourself? What is the best red light therapy device - the answer is surprisingly simple.

The best red light therapy device is the one you use every day. So, it's more than just numbers, outputs and features (although, they are important). It's about convenience. So, behold FlexBeam!

 

There are many different red light therapy products on the market. They include cosmetic devices, cheap red light lamps, wall panels, and even masks.

So, why would you pick a portable device like this instead of a red light wall panel or a different RLT device? Generally, it all depends on how you want to use your device and what you need it for.

Whatever you use, make sure that it does what you need it to do (ie, it has good features and specifics) and that it's convenient for you to use. People often stop using inconvenient devices even when they are amazing.

 

Here are couple of reasons why FlexBeam makes an excellent choice in comparison to other types of RLT devices:

 

Flexibility

 

One thing that makes FlexBeam an amazing choice is its portability and flexibility. You just put it on, placing directly onto your skin and you let it do its thing. This means that you can go hiking, driving, cooking or just normally go about your day. You still get your dose of red light therapy along the way.

Usually, when you have a wall panel, you don’t get as much flexibility. You position it at a convenient place in your home and have your therapy. Panels are excellent devices, but not many people have the time to use them. You have to expose the part of your body you want to treat to the panel. Which sometimes means you need more privacy than you can get in your home.

On top of that, the effects of red light therapy weaken as you move away from the source of the light. Let’s say you have a knee problem. Which side of your knee do you place directly next to the panel? What about the other side? Do you do two sessions? This is all much easier when you can wrap your RLT device

 

Excellent Specs

 

If you want to dig deeper into choosing the best red light therapy device for you (as you should) make sure to check the specs of the device. Keep your eye on:

-          Wavelength

-          Energy density

-          Irradiance


Wavelength

Let’s start with the wavelengths. You want a device that emits the light between 600 to 1020 nm. That’s what science says. It also says that the best healing range is between 625 and 635nm for red light and that the LEAST effective range is 700-770nm. As for infrared, aim for 810 to 850nm. 


Energy Density

Energy density is expressed in J/m2. The maximum of energy density you should go for is 60 J/m2. Everything above that is too much and your body may stop responding to red light therapy.


Irradiance

Irradiance is the flux of radiant energy emitted per surface area. The most effective irradiance for red and near-infrared light is 20-200 mW/cm2. FlexBeam has a safe and solid 100 mW/cm2.

 

Get Yours

You can get yours at a special Indigogo sale for up to $250 off using THIS LINK and you can also buy it on the website for a 10% discount when the Indigogo is over using THIS LINK and discount code PRIMALHACKER

 

We have been using the Flexbeam for almost 3 months and it's amazing. The portability means that we use it more often than a standing panel. 

The power of the device has been incredible. We can bring it into bed, the car and on a hike. 

I would highly recommend this product. 

Why you need to keep your mouth shut for better sleep and performance!

If you have been biohacking for any amount of time now, you have surely discovered the importance of sleep.

As a human you have a very unique set of sleep requirements. According to Dr. Michael Breus, these unique characteristics can be categorized by an individuals chronotype and their sleep drive or circadian rhythm is cued by a combination of epigenetic factors such as sun light, blue light, food, exercise, hormones and body temperature.

Improving your sleep efficiency is key to improving your deep sleep and regulating your sleep drive (circadian rhythm). Circadian rythms will change or can be disrupted by the season changes, age, stress, schedule, alcohol, food,  and how much one is plugged into the matrix. So, where does mouth tape come in and why is it important? (sleep foundation. org - Sleep Drive + The power of when quiz.com)
 
In this modern era [wo]mans connection to nature and its subtle yet immensely impacting biological cues it provides has affected the respiration rate and the way we even breath. According to  James Nestor, author of Breath, The New Science of a Lost Art; a respiration rate increase has taken place in the last 50-75 years and the modern [wo]man is breathing more rapidly and less efficiently than that of our predecessors. According to the Cleveland Clinic the “normal” respiration rate of an adult is 12-20 breaths a minute and an abnormal rate is below 12 and above 25 breaths per minute. I’d argue that above 15 is abnormal and hitting 9-10 BPM is extremely healthy. Why has this shift taken place and how can a simple tool like mouth tape change this and improve your sleep.
thepowerofwhenquiz.com
https://www.sleepfoundation.org/circadian-rhythm/sleep-drive-and-your-body-clock

What is Mouth Tape?


Mouth tape is a simple yet effective tool to improve your respiration rate and improve your sleep without impacting your wallet. I’ve experimented with all of the products that are out there and have ended up with 3M’s Nexcare gentle paper tape, medium hold. A roll cost me $2.99 plus tax and has lasted for over two months now. I have been mouth taping since the begging of June 2020.

mouth tape 3m

What improvements I saw from mouth taping

With all the things affecting our health and emotional status a great nights sleep can improve your emotional and physical resilience. I’ve tracked my sleep every night for two years until very recently when I removed all tracking devices from my life ( why you should do this is for another topic)! According to my BioStraps data on my last ever recording of July 27th,2020 my deep sleep was 5h 38min, improving on my best ever deep sleep of 3h 14m.

 

Most interesting thing to me was the change in my BRPM. From an average of 15.2 at the begging of June to an average of 12.8 at the last day in July. According to the Oxygen Advantage, “breath light to breath right”! Disclaimer, as [wo]man we throw a lot of the kitchen sink at our problems so its hard to quantify if the mouth tape alone improved my deep sleep or was it a combination of buteyko breath work and mouth taping but I can tell you that the continued mouth taping and decrease in buteyko exercise and my sleep is still anecdotally amazing!

oura ring data on mouth vs nose breathingoura ring nose breathing with taped mouth

Tips for proper mouth taping 

Proper mouth tape positioning is key for first timers to reduce potential claustrophobic feelings and anxiety. Some of the made for mouth tape sleep aids out there have a piece that covers the entire mouth and has a small slit to allow for restricted mouth breathing but this can still be too much for newcomers. 

 

This is why I have chosen the 3M Nexcare tape, a simple two inch piece taped vertically from the upper lip directly under the nose to the base of the bottom lip works wonderfully. This, method and brand of tape works over facial hair and by taping this way you feel less confined because you may breath from the corners of your mouth. Don’t worry if your tape comes off at night as this is a training tool to help improve breathing quality and function.

Breath Light to Breath Right

Remember you must breath light to breath right! Reduce and eliminate chronic mouth breathing and use techniques like mouth taping to improve nasal breathing, sleep, energy, and performance.

 

What to do now?

Take a few moments today to really focus on your breathing. It is a s simple as sitting with your eyes closed to see where your breath begins and where it ends. If you notice through out the day you are yawning frequently its a good sign that you are a mouth breather and everything from your sleep to mental performance will and is suffering to some degree.  Here are my five tips to improve your nasal breathing and respiratory function.

 

  1. Tape your mouth shut at bed time!
  2. Slow controlled nasal breathing with breath holds to improve your C02 tolerance. For instance inhale for 4 seconds, exhale for 7 seconds and hold for 8 seconds. repeat for 5 minutes
  3. DO NOT YAWN ever again. Yawning is a nervous system response to off load excess CO2 but most-likely you are actually hyperventilating and not under breathing. If you feel a yawn coming on, close your mouth and quickly exhale through your nostrils and return to controlled nasal breathing.
  4. O-H-M, yes, Ohm! Ohming will naturally increase the nitric oxide profusion in your paranasal sinus which will aid respiratory efficiency and improve epithelial oxygenation. ie. decreased stuffy noses, improved sports performance, and cancer fighting to name a few things. (buteykoclinic.com/docs/Nasal-Nitric-Oxide.pdf)
  5. Use a Neti pot before bed to get things cleared up. Winter in the Midwest can be brutally dry, leading to increased mucus production and congestion. A bit of structured water and mineral rich sea salt will loosen mucus and hydrate epithelial tissue helping you sleep tight!

 

As a bonus tip! You better be blocking blue light and you start here by purchasing a pair or two of stylish blue light blocking glasses.(Secret Discount code Tomorrow20)

 

Check out THIS post of ours on how to sleep right.