The Temperature Secret That Makes Red Light Therapy 25% More Effective

Welcome to the Future of Recovery

At Hall Personal Training, we’ve always been committed to helping our clients achieve optimal health through evidence-based practices. That’s why we’re excited to introduce you to Avanto°  our sister company launched in September to further expand our wellness offerings beyond traditional training.

Avanto° brings together three powerful recovery modalities: sauna therapy, cold water immersion, and red light therapy, all housed in a purpose-built space designed around the latest scientific research. While each modality offers incredible benefits on its own, it’s the intelligent combination and timing of these therapies that creates truly transformative results.

Today, we’re diving deep into red light therapy – one of the most misunderstood and incorrectly applied wellness tools in the industry. You’ll discover why most facilities get the timing completely wrong, and how our evidence-based approach at Avanto° ensures you get the maximum therapeutic benefit from every session – enjoy!

Introduction: What Are Red and Near-Infrared (NIR) Light Therapies?

Red light therapy, also known as photobiomodulation (PBM), involves exposing the body to specific wavelengths of red and near-infrared (NIR) light. These wavelengths, typically range from 600nm to 1000nm, penetrate the skin and underlying tissues, where they influence cellular biology in ways that can promote healing, reduce inflammation, and improve overall health. The science is clear: both red and NIR light directly impact mitochondrial function (our cellular health) and help your body optimise repair at a cellular level.

Scientifically Backed Benefits: What Does It Really Help With?

1. Enhanced Mitochondrial Function, ATP Production & Lowers Blood Glucose
   Red and NIR light therapy primarily works by activating cytochrome c oxidase (CCO), a key enzyme in the mitochondrial respiratory chain. A 2024 study in Wiley’s Journal of Biophotonics demonstrated that red light (670 nm) increases mitochondrial membrane potentials and adenosine triphosphate (ATP) production, profoundly boosting cellular energy at the source. Remarkably, the study found that just 15-minutes of red light exposeure after a meal, reduced blood glucose by almost 28%.
2. Reduced Inflammation and Pain Relief
   Red light therapy has been proven to reduce pain intensity by 20-30% by decreasing inflammation and promoting angelistic activity linked to various conditions. This effect is especially valuable for those living with disorders like chronic fatigue syndrome (CFS), multiple sclerosis (MS), and fibromyalgia, all of which are closely tied to inflammation and mitochondrial stress.
3. Improved Skin Health and Wound Healing
   Red light stimulates collagen production, supports microcirculation, and accelerates wound repair. It is well recognised as a non-invasive, effective tool for improving skin tone and speeding up tissue healing, with a 2024 meta-analysis showing red light therapy increasing wound healing (as measured by wound size reduction) by around 14% to 38% as compared to control intervention – I personally use red light therapy on my kids wounds to speed up the healing and help get them back up on their feet; it really is amazing!
4. Special Benefits for Chronic Conditions
   Recent research shows promising benefits for people with chronic fatigue syndrome (CFS), multiple sclerosis (MS), and fibromyalgia. For example, a 2023 trial found that whole-body photobiomodulation therapy led to an average 31% reduction in Fibromyalgia symptoms at 6 weeks, and a persistent 18% reduction at 24 weeks as measured by a Fibromyalgia Impact Questionnaire (FIQR), with notable improvements in pain, stiffness, fatigue, sleep, anxiety, and depression, and quality of life. 

The Temperature Factor: Why Heat Reduces Red Light Effectiveness

Temperature plays a major role in red light therapy outcomes. Scientific studies reveal that increasing skin temperature (as happens in a sauna) results in more light absorption at the surface, reducing how deeply beneficial red and NIR photons penetrate. This undermines the therapy’s effectiveness at reaching mitochondria in deeper tissues.

Conversely, cooling the skin before light treatment – even with simple cold exposure – substantially increases the penetration depth. Studies demonstrate that cooling the skin before red light treatment can increase light penetration by over 25%. A study published in the Journal of Biomedical Optics showed that cooling the skin makes tissue more transparent to therapeutic wavelengths, allowing more light to reach deeper cells. This improvement occurs because vasoconstriction (narrowing of blood vessels) reduces superficial blood volume, allowing more photons (light particlaes) to travel to deeper tissues where mitochondrial benefits occur.

Recent research from 2025 further confirms that low-powered devices that don’t generate much heat (such as the full body panels here at Avanto°) achieve better tissue penetration than high-powered, heat-generating systems. The science is clear: cooler skin temperature optimises light therapy effectiveness.

This is why red lights installed in saunas represent more marketing than meaningful therapy. The elevated temperature environment directly counteracts the penetration needed for true therapeutic benefit, making it largely ineffective despite the appealing concept of combining modalities.

So, instead of using red lights in hot environments (like a sauna), the best science currently supports red light after cold exposure for maximum benefits.

Our Approach at Avanto: Evidence-Based Red Light Protocols

At Avanto°, our approach is rooted in the latest evidence. That’s why we removed our red light therapy tower out of our sauna and installed full body panels in our changing areas –  this way you can receive a full therapeutic dose without heat interference.

Our protocol: Experience a cold plunge first, then apply red light therapy while your skin is still cool and vasoconstriction is pronounced. This sequence capitalises on physiological changes that maximise light penetration, so you get the real, cellular-level and theraputic outcomes you’re after.

Start with Our Reset Protocol: The Perfect Introduction to Science-Based Recovery

If you’re new to red light therapy and cold exposure, our Reset Protocol is the ideal starting point. This carefully designed 25-minute session demonstrates exactly why the post-plunge timing we’ve discussed is so effective.

What Is The Reset Protocol? This gentle yet powerful protocol helps calm your nervous system, release daily pressure, and sharpen mental focus, leaving you ready to tackle whatever’s next on your to-do list.

The Science-Based Sequence:
Step 1: Rinse (1-3 mins) – Prepare your body and mind under a warm shower
Step 2: Plunge (3-6 mins) – Cold water immersion to activate your nervous system and create optimal vasoconstriction
Step 3: Recharge (15 mins) – Red light therapy while your skin is still cool to maximise penetration and cellular benefits

This protocol perfectly embodies the temperature science we’ve explored: the cold plunge creates the ideal physiological conditions (vasoconstriction and cooled skin) that allow the subsequent red light therapy to penetrate deeper and deliver maximum benefits. You’re not just getting two separate therapies – you’re getting them in the scientifically optimal sequence.

Perfect For:

• Busy professionals managing stress
• Anyone seeking mental clarity and calm
• A first-thing morning or mid-day ‘reset’
• Those new to contrast therapy wanting to experience the real benefits

Ready to experience it in action? Book your Reset Protocol session here