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10 Minutes is the Most Potent Anti Inflammatory Known to Mankind

Thomas DeLauer

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TL;DR

The four things you'd lose by not watching

4 items

TL;DR

The four things you'd lose by not watching

4 items

Red and near-infrared light (620-700nm, 700-1000+nm) activate cytochrome C oxidase in mitochondria, boosting ATP production and reducing inflammation via M2 macrophage polarization.

Blue light and UVB from the sun can reduce the primary inflammatory cytokine interleukin-1 by up to 95% in human cells, and UVB triggers nitric oxide release from skin stores, improving blood flow and nutrient delivery.

UVB exposure increases endorphins through the endocannabinoid system and opioid receptors, producing a euphoric, appetite-suppressing effect within 5-10 minutes of skin exposure.

Dose sunlight by time of day: early morning for red/NIR, mid-morning for blue light, midday for UVB; frequent short breaks outdoors optimize the anti-inflammatory and mood benefits.

Protocols

Concrete recipes — what, when, how much, and why

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Morning red and near-infrared light exposure

WhatGet outside in the early morning to expose skin and eyes to red and near-infrared light (620-700nm and 700-1000+nm) from the sun.

WhenEarly morning, when the sun is low and red/NIR wavelengths predominate.

DoseNot specified; implied to be a brief period (likely 10-20 minutes) as part of a daily routine.

For whomAnyone seeking to reduce inflammation, improve energy, or support healing; especially those with chronic inflammatory conditions.

WhyRed and NIR light activate cytochrome C oxidase in mitochondria, increasing ATP production, improving mitochondrial respiration, and polarizing M2 macrophages to reduce chronic inflammation.

CaveatsAvoid looking directly at the sun; use common sense to prevent eye damage. The speaker notes that artificial devices can be used for localized treatment if morning sun is unavailable.

The speaker emphasizes that these wavelengths are not 'magically curing anything' but are working through a well-defined mitochondrial mechanism. He cites a study in Investigative Dermatology showing that red and NIR light reduced localized inflammation in rodent models by polarizing M2 macrophages. He also notes that while sunlight provides these wavelengths in the morning, dedicated red/NIR devices can be used directly over fat, muscle, or joints for targeted anti-inflammatory and metabolic benefits. The protocol is part of a broader sunlight-dosing strategy that changes throughout the day.

Mechanism

Red and near-infrared light penetrate deep into tissue (even to bone) and are absorbed by cytochrome C oxidase (complex IV) in the mitochondrial electron transport chain. This activation increases ATP synthesis and also helps move nitric oxide out of the hem center, improving mitochondrial respiration. The resulting mild increase in reactive oxygen species upregulates endogenous antioxidants. Additionally, red/NIR light polarizes macrophages toward the M2 anti-inflammatory phenotype by affecting citrate synthase expression, thereby modulating the immune response and reducing localized inflammation.

You want to get it in the morning. Now the nice thing is you can use red light or near infrared light in more localized forms because they make these devices now. So you can actually use it literally over your fat tissue or your muscle tissue or your actual bone or joint and you can have an effect on your mitochondria.

Also said

“Red light had this wild effect on these immune cells... it was able to modulate the immune response so that there wasn't this hyperactive inflammation.”— Highlights the immune-modulating, not just energetic, benefit.

“By activating that with light, you're making it so that the final instage, you're able to produce more energy out of the mitochondria. This is good for fat loss. It's good for healing. It's good for flatout energy.”— Connects the mitochondrial mechanism to practical outcomes.

Mid-morning blue light exposure

WhatExpose skin and eyes to sunlight between early morning and 10:30 a.m. to capture blue light (around 453 nm) along with increasing UVB.

WhenBefore 10:30 a.m., when the solar spectrum shifts toward more blue light but UVB is not yet at its peak.

DoseNot specified; implied to be part of a gradual increase in sun exposure as the morning progresses.

For whomAnyone looking to lower systemic inflammation, improve vascular health, or enhance mood and energy during the day.

WhyBlue light, especially when combined with UVB, dramatically reduces the inflammatory cytokine interleukin-1 and boosts nitric oxide levels, improving blood flow and immune function.

CaveatsAvoid overexposure that leads to burning; the speaker advises dosing appropriately and using devices like the Midolux lamp if natural sun is insufficient or unavailable.

The speaker challenges the negative perception of blue light by noting that the sun is a major source of blue light and that, in the right context, it has potent anti-inflammatory properties. He references a study in Human Drugs in Dermatology using human keratinocytes and a follow-up in Free Radical Biology and Medicine with in vivo human data. The timing recommendation (before 10:30 a.m.) is designed to capture blue light while UVB is still moderate, reducing burn risk. This protocol is part of a tiered approach: early red/NIR, then blue, then peak UVB at midday.

Mechanism

Blue light at 453 nm, together with UVB, was shown in human cell studies to reduce interleukin-1 by 75-82% (blue alone) and up to 95% (blue + UVB). In human models, this combination non-enzymatically generates nitric oxide from nitrogen stores in the skin, leading to vasodilation, increased capillary density, and enhanced nutrient delivery. The anti-inflammatory effect is partly mediated by blocking nuclear factor kappa B translocation, preventing the activation of pro-inflammatory genes.

There was about a 75 to 82% reduction in interlucan one a primary inflammatory driver with just blue light. Okay. When you added the UVB light on top of that like what you'd get in the sun it went closer to 95% reduction.

Also said

“453 nanometer blue light but along with UVB light ended up increasing nitric oxide levels not just in the caratinosytes but in the human models themselves.”— Confirms the nitric oxide boost from the blue+UVB combination in living humans.

Midday UVB exposure for endorphins and vitamin D

WhatGet brief, direct skin exposure to midday sun (when UVB is strongest) to trigger endorphin release, appetite suppression, and vitamin D synthesis.

WhenMidday, when the sun is highest and UVB penetration is maximal.

Dose5-10 minutes of skin exposure, enough to feel warmth but not burn; frequent short breaks throughout the day are recommended.

For whomAnyone seeking mood elevation, appetite control, or anti-inflammatory effects; particularly useful for those with seasonal affective disorder or chronic inflammation.

WhyUVB light increases endorphins via the endocannabinoid system and opioid receptors, producing euphoria and reducing hunger, while also stimulating vitamin D production which further lowers inflammation via the vitamin D receptor and inflammasome inhibition.

CaveatsAvoid burning; fair-skinned individuals may need less time. The speaker suggests using a UVB-emitting device like Midolux if natural sun is not accessible or safe. Sunglasses may be needed for the device.

The speaker describes this as 'probably the most crazy cool thing'—the dual impact on hunger and endorphins. He cites a study in Free Radical Biology and Medicine showing the endocannabinoid/opioid pathway, and another in the Journal of Immunology demonstrating NF-kB blockade. He stresses that the appetite-suppressing and mood-lifting effects are rapid (5-10 minutes) and distinct from the slower vitamin D-mediated anti-inflammatory effects. The protocol encourages taking multiple short sun breaks to capture different wavelengths throughout the day, with midday specifically for UVB.

Mechanism

UVB photons penetrate the skin and interact with nitrogen stores to release nitric oxide (vasodilation). Simultaneously, UVB activates the endocannabinoid system: it increases palm C, which boosts endorphins like anandamide, which then bind to opioid receptors, causing euphoria and appetite suppression. UVB also drives vitamin D synthesis; hydroxy vitamin D binds the vitamin D receptor, decreasing inflammasome activity and thus reducing chronic inflammation. Additionally, UVB directly blocks nuclear factor kappa B translocation, inhibiting pro-inflammatory cytokine production.

We're talking 5 to 10 minutes and you can have a huge difference in that feeling of euphoria and also you're getting the serotonin effect too.

Also said

“UVB light actually directly blocks the transllocation of nuclear factor capa B which is complicated science or basically saying it blocks the inflammation plug from plugging into the socket.”— Simplifies the NF-kB mechanism for a lay audience.

“Hydroxy vitamin D binds to the vitamin D receptor which then decreases the activity of what's called the inflammosome which is essentially little like search parties that go out and cause inflammation.”— Adds the vitamin D-mediated anti-inflammatory pathway.

Use of a multi-wavelength sunlamp (Midolux) as a sunlight substitute

WhatUse a programmable lamp that emits UVB, red, near-infrared, blue, and gamma wave light to replicate the anti-inflammatory and vitamin D benefits of sunlight when natural exposure is insufficient.

WhenOn days when you cannot get outside, or to supplement morning/midday light exposure; can be used on a desk for short periods.

DoseShort periods (not specified; the speaker warns against long use and suggests wearing sunglasses). The device has programmable settings to adjust wavelengths and duration.

For whomPeople with limited sun access due to geography, season, or schedule; those wanting precise dosing of UVB without burn risk.

WhyProvides the specific nanometer wavelengths shown to reduce inflammation, boost nitric oxide, increase endorphins, and synthesize vitamin D, all in one controllable device.

CaveatsShould not be used for long periods; sunglasses recommended. UVB can be turned off. The speaker has an affiliate relationship (code Thomas15 for 15% off).

The speaker introduces Midolux as 'the only vitamin D sunlamp that I'm aware of that leverages this technology for different nanometer wavelengths entirely.' He describes its seven programmable wavelengths, fireplace mode (red/NIR flicker), and gamma setting for cognition. He positions it as a practical tool for those who cannot get adequate sun, emphasizing that it is 'sunlight in a light.' The recommendation is integrated into the broader sunlight-dosing protocol, with the caveat that it should be used responsibly.

Mechanism

The lamp emits UVB (for vitamin D and endorphin/NO pathways), red/NIR (for mitochondrial cytochrome C oxidase activation and M2 macrophage polarization), blue light (for IL-1 reduction and NO release), and gamma wave light (claimed to support cognitive function). By combining these, it mimics the solar spectrum's anti-inflammatory and metabolic effects in a desktop form factor.

It is sunlight in a light like that you can have on your desk. So much so that you should probably wear sunglasses and you shouldn't be using it for long periods of time.

Also said

“They're the only vitamin D sunlamp that I'm aware of that leverages this technology for different nanometer wavelengths entirely.”— Highlights the unique selling point of the product.

“It's got a fireplace mode so you can just have red and near infrared. You can even have it flicker. So it has kind of a nice effect. has a gamma setting which is gonna make a little bit better for cognitive function.”— Details the additional features beyond basic UVB/red light.

What's new

Personal practice updates, fresh positions, predictions

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Sunlight components as potent anti-inflammatories

0:00-0:30

The speaker argues that specific wavelengths in sunlight—red, near-infrared, blue, and UVB—are among the most powerful anti-inflammatory agents available, challenging the common demonization of UV and blue light.

Why this matters: Reframes sunlight from a vitamin D source and skin cancer risk to a multi-wavelength anti-inflammatory tool with immediate and local effects.

Background

Mainstream advice often focuses on avoiding UV to prevent skin damage and using sunscreen, while blue light from screens is blamed for sleep disruption. The speaker pushes back by highlighting the therapeutic, inflammation-modulating roles of these same wavelengths when obtained from the sun at appropriate times.

The speaker opens by stating that components of sunlight are 'the most potent anti-inflammatories that we have access to' and that he'd 'get in trouble for talking about this this day and age.' He then systematically walks through red/NIR, blue, and UVB light, citing studies that show reductions in inflammatory cytokines, modulation of immune cells, and release of nitric oxide from skin stores. The overarching claim is that we can strategically dose sunlight to harness these benefits without burning, and that artificial light devices can replicate this when natural sun is unavailable.

What if some of the components of sunlight are actually the most potent anti-inflammatories that we have access to? I mean, it's almost like I'd get in trouble for talking about this this day and age, but the stuff is real.

Also said

“There was about a 75 to 82% reduction in interlucan one a primary inflammatory driver with just blue light. Okay. When you added the UVB light on top of that like what you'd get in the sun it went closer to 95% reduction in this primary inflammatory cytoine.”— Quantifies the anti-inflammatory effect of blue light alone and combined with UVB.

“This explains why like getting out in the sun just makes us feel better. It's like my joints feel better. It's not just the fact that it's warmer out and my joints are lubricated. I actually feel better in the sun.”— Links the mechanistic data to a common subjective experience.

Skin stores nitrogen compounds that release nitric oxide upon UVB exposure

3:00-4:30

Human skin contains reservoirs of nitrogen-based compounds that, when struck by UVB light, non-enzymatically generate nitric oxide, increasing blood flow independently of heat-induced vasodilation.

Why this matters: Reveals a direct photochemical mechanism by which sunlight improves circulation and nutrient delivery, beyond the well-known vitamin D pathway.

Background

Nitric oxide is typically associated with enzymatic production via nitric oxide synthases. The idea that UVB can liberate pre-stored NO from the skin is a relatively recent finding that the speaker highlights as 'wild'.

Citing a study in Free Radical Biology and Medicine, the speaker explains that both in vitro and in vivo human models showed increased nitric oxide levels after exposure to 453 nm blue light plus UVB. The nitric oxide was 'non-enzymatically generated,' meaning it came from stores already present in the skin. He uses the analogy of shaking a protein shaker cup: the UVB light 'shakes up' these nitrogen compounds, releasing nitric oxide. This NO then enhances capillary density, nutrient absorption, delivery, and cerebral blood flow, contributing to the overall feeling of well-being in the sun.

We actually store these nitrogen-based compounds in our skin. We store them and then when the sun hits them, the UVB light, it sort of shakes them up a little bit. It's like putting protein powder in a shaker cup and shaking it and all of a sudden your skin has now created these things like nitric oxide.

Also said

“The nitric oxide then increases blood flow which does a lot of things. Okay, it can improve capillary density. It can improve nutrient absorption and delivery. It can have a huge effect on the immune system. All in all, more cerebral blood flow.”— Details the downstream physiological benefits of the UVB-triggered NO release.

UVB light triggers endorphin release and appetite suppression via endocannabinoid system

5:30-7:00

UVB exposure increases endorphins by acting on the endocannabinoid system and opioid receptors, producing a mood lift and reducing hunger within minutes.

Why this matters: Goes beyond the serotonin-mediated mood effects of light to identify an opioid-receptor-mediated euphoria and a direct appetite-suppressing signal from skin exposure.

Background

Sunlight's mood benefits are often attributed to serotonin and vitamin D. The speaker introduces a parallel pathway involving palm C, anandamide, and CB2 receptors that also explains why sun exposure can curb appetite.

The speaker describes a study from Free Radical Biology and Medicine that examined how UVB light impacts the endocannabinoid system and opioid receptors. UVB increases endorphins, which then have a mood-stimulating effect. The mechanism: UVB light affects palm C, leading to an increase in endorphins like anandamide, which then target opioid receptors, creating an almost euphoric state. Additionally, this pathway suppresses appetite. The speaker emphasizes that this effect is rapid—just 5 to 10 minutes of sunlight on the skin can produce a noticeable difference in euphoria and hunger. He also notes that the anti-inflammatory aspect comes along with this, as CB2 receptor modulation is a known anti-inflammatory strategy.

You're literally getting an endorphin rush that makes you feel good and suppresses your appetite.

Also said

“UVB light increases endorphins. Okay? And these endorphins then have like a mood stimulating effect. So it's not just like the serotonin effect of the sun. There's a literal endorphin rush that comes from the actual UVB hitting our skin.”— Clarifies that the endorphin effect is distinct from serotonin and originates in the skin, not just the eyes.

“We're talking immediate sunlight exposure like just enough to get your skin warm and have the sun hit your actual skin. We're talking 5 to 10 minutes and you can have a huge difference in that feeling of euphoria and also you're getting the serotonin effect too.”— Provides the practical dose and timeframe for the endorphin/appetite effect.

Disclosed sponsorships1speaker disclosed

Midolux Sunlamp

Product Sponsored · disclosed

Recommended as a way to get UVB, red, near-infrared, blue, and gamma light when natural sunlight is unavailable or insufficient. Described as the only vitamin D sunlamp with multiple programmable wavelengths.

DisclosureSpeaker provides a discount code 'Thomas15' for 15% off, indicating an affiliate or sponsorship relationship.

The speaker describes the Midolux as a highly programmable device with seven different wavelengths, including UVB (which can be turned off), red, near-infrared, and gamma wave light. It has a 'fireplace mode' that flickers red/NIR for ambiance, and a gamma setting purported to aid cognitive function. He emphasizes that it is strong enough to require sunglasses and should be used for short periods. The lamp is positioned as a desktop sunlight replacement that can increase vitamin D levels because it emits true UVB. The speaker notes that it comes in base and elevated models.

vs alternatives

The speaker claims it is the only vitamin D sunlamp he knows of that combines UVB with red, NIR, blue, and gamma wavelengths in one programmable unit, setting it apart from single-wavelength red light panels or standard vitamin D lamps.

I put a link down below for a brand that I recommend too. It's called Midolux. They're the only vitamin D sunlamp that I'm aware of that leverages this technology for different nanometer wavelengths entirely.

Also said

“It really is a really interesting light and it's one of those that can actually increase vitamin D levels because you're getting the true UVB.”— Addresses the functional benefit of vitamin D synthesis.

“If you use code Thomas 15 gets you 15% off as well.”— Confirms the affiliate discount.

Find Midolux

Notable quotes

Lines worth pulling out — contrarian, specific, or perfectly phrased

5 items

What if some of the components of sunlight are actually the most potent anti-inflammatories that we have access to? I mean, it's almost like I'd get in trouble for talking about this this day and age, but the stuff is real.

Provocative opening that frames the entire argument and acknowledges the controversial nature of promoting sunlight exposure.

We actually store these nitrogen-based compounds in our skin. We store them and then when the sun hits them, the UVB light, it sort of shakes them up a little bit. It's like putting protein powder in a shaker cup and shaking it and all of a sudden your skin has now created these things like nitric oxide.

Vivid analogy that makes a complex photochemical process accessible and memorable.

You're literally getting an endorphin rush that makes you feel good and suppresses your appetite.

Succinctly captures the dual mood and appetite benefit of UVB exposure in one sentence.

UVB light actually directly blocks the transllocation of nuclear factor capa B which is complicated science or basically saying it blocks the inflammation plug from plugging into the socket.

Clever simplification of a key anti-inflammatory mechanism (NF-kB inhibition) using a household analogy.

It is sunlight in a light like that you can have on your desk. So much so that you should probably wear sunglasses and you shouldn't be using it for long periods of time.

Emphasizes the potency of the recommended device while also giving a safety warning, reinforcing the 'dose your sunlight' theme.

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Topics covered

red-light-therapynear-infrared-lightblue-light-anti-inflammatoryuvb-nitric-oxideendorphins-sunlightvitamin-d-inflammationsunlight-dosingmitochondria-cytochrome-c-oxidasem2-macrophagesendocannabinoid-systemappetite-suppressionmidolux-sunlampnuclear-factor-kappa-binflammasomephotobiomodulation

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Educational summary of the cited expert source — not medical advice. Open the source recording linked above and consult a qualified physician before acting on any protocol.