Red Light Therapy: How To Prep And What To Do After Your Session
- Atlas Rising
- Oct 16
- 5 min read
If you want to get the most out of red light therapy, what you do before and after the session matters just as much as the time on the table. At Atlas Rising in Westerville, we guide clients through a simple routine that supports fat release, lymphatic flow, skin benefits, and steady progress without overwhelm. Think of this as your practical playbook for preparing your body, maximizing the 72-hour window after a session, and knowing when to adjust.
Before Your Red Light Session
1. Keep skin clean and product-free
Red and near-infrared light need a clear path to reach the tissue below the skin. On session days, skip oils, heavy lotions, and makeup on the areas being treated. If you arrive with products on, use a gentle wipe to remove them. Oil-free moisturizers can be used on non-treatment days if you prefer a lighter option for skin care.
2. Plan for direct skin exposure
You will get better results when the pads contact bare skin. Wear clothing that is easy to change out of, or bring a change of clothes. If you are doing a 3D body scan the same day, choose a supportive sports bra and fitted bottoms or plan to dress down so your scan and your treatment are both accurate and comfortable.
3. Time your meals
For most people, waiting about two hours before a session supports better mobilization of fat and smoother processing by the liver. The same two hour window applies after your session. Think of it as creating space for your body to do the internal work you came for.
4. Hydrate early
Begin the day with water and keep sipping. Many people notice they naturally feel thirstier on red light days. Good hydration supports lymphatic flow and helps your body move waste efficiently.
What Happens During Your Session
Most sessions last about 20 minutes on the lights, followed by roughly 10 minutes on the vibration plate. The plates stimulate lymphatic movement and circulation, which helps your body process what is released during the session. You can relax, breathe, and let the technology do its job.
Red light therapy at Atlas Rising is non-destructive. We are not trying to kill fat cells. Fat cells have a job, including temporarily storing toxins when the body needs a safe place to put them. The goal is to release contents from the cell and let the body move them out, not to create dead zones that can lead to uneven results later.
The First 72 Hours After Your Session
Your lymphatic system continues working for up to three days after each appointment. Small choices during this window make a big difference in how you feel and how quickly you see change.
Movement
Spend 15 to 20 minutes on easy movement the same day. Brisk walking is perfect.
If you have a rebounder, gentle bouncing for 15 to 20 minutes helps move lymph.
Keep formal workouts moderate on treatment days unless you already tolerate more.
At-home supports
Dry brushing toward the heart before a shower can encourage lymphatic flow.
A handheld massage device on legs, hips, or midsection can help stubborn areas.
Consider wearing a comfortable compression garment at night on treated regions if you tolerate it well.
Hydration
Aim for about 90 ounces of water each day for the first three days. Add a clean electrolyte mix if you tend to sweat heavily or use a sauna. Your body is doing real work behind the scenes and needs fluid and minerals.
Food timing and fat intake
Wait about two hours after your session before your first meal.
For a short period, pull back on dietary fats, even healthy ones such as nuts, seeds, olives, and avocado. This gives the liver a little extra margin while it processes what your body is releasing.
Focus meals around quality protein, colorful produce, and fiber. This supports blood sugar, energy, and elimination.
If you do not have a gallbladder or you know you struggle to digest fats, talk with your provider about liver support and whether bile salts are appropriate for you. Some people do very well with them, while others need a different strategy.
Sauna Questions We Get All The Time
Is an infrared sauna the same as red light therapy?
No. Saunas are wonderful for heat-based detox and relaxation, but they do not deliver the same targeted wavelengths and power density as our therapeutic red and near-infrared setup. They can complement each other. They are not interchangeable.
Should I add sauna after a red light session?
Sometimes. If you are already well hydrated, eating enough protein, and handling treatments easily, a short sauna session can support elimination. Dose it wisely. Start with a shorter duration and listen to your body. If you feel wiped out, dial it back. More is not always better, especially while your body is processing a bigger load.
Normal Responses And When To Reach Out
It is common to feel a little off for a day or two as your body clears waste and rebalances. You might notice mild fatigue, brief headaches, or changes in digestion. Bowel movements can change in frequency and appearance. These are often short-lived signs that your system is moving things along.
Use this simple guide
Give it four days. If you are not trending better by day five, check in so we can support you.
If the scale stalls for three days in a row or goes up, reach out by day three so we can troubleshoot early rather than waiting a full week.
If you feel unwell in a way that concerns you, pause and contact us or your healthcare provider. There are binders and other gentle supports that can make the early detox phase easier.
We space sessions with at least one day in between for most people. That rhythm gives your body a workable cycle of release and recovery. Over time many clients notice they sweat more easily, recover faster, and feel lighter the day after sessions. Those are good signs that your elimination pathways are opening and your system is responding.
Quick Checklist For Red Light Days
Before
Keep treatment areas free of oils, heavy lotions, and makeup
Plan for direct skin exposure and easy clothing changes
Hydrate through the morning
Leave a two hour window since your last meal
After
Two hour window before eating again
Ten to twenty minutes of a brisk walk or rebounder
Dry brushing or gentle massage if helpful
Hydrate to about 90 ounces daily for three days
Consider light compression on treated areas at night
Keep dietary fats lighter for a short period
Add electrolytes if you sweat more than usual
Why This Approach Works
Red light therapy stimulates the mitochondria, supports circulation, and triggers a release from fat cells. The vibration plate encourages movement of that release into the lymph system. Hydration, light movement, time-sensitive nutrition, and smart recovery give your liver and gut what they need to finish the job. When you respect the 72-hour window and dose your supports wisely, you get better results with fewer setbacks.
This is not a quick fix. It is a well-paced process that honors what your body can do when you give it the right inputs and the right time. If you stay consistent with the simple steps above, you will build momentum session by session and feel the difference in energy, confidence, and the way your body carries itself.
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