Use These Biohacks to Heal Faster, Sleep Better & Upgrade Your Skin - With Andy Mant

Summary of Use These Biohacks to Heal Faster, Sleep Better & Upgrade Your Skin - With Andy Mant

by Shawn Stevenson

1h 29m•April 13, 2026
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Overview of Use These Biohacks to Heal Faster, Sleep Better & Upgrade Your Skin — The Model Health Show (Shawn Stevenson) with Andy Mant

This episode explores how targeted light and electromagnetic therapies—combined with simple daily habits—can improve sleep, accelerate healing, reduce pain, and enhance skin health. Guest Andy Mant (co‑founder of Bond Charge) walks through circadian biology, practical light hygiene (including blue‑light blocking eyewear), red and near‑infrared light therapy, PEMF (pulsed electromagnetic field) therapy, and evidence‑backed product and purchasing criteria. Shawn and Andy focus on accessible routines, habit stacking, and safety/quality checks for devices.

Key topics covered

  • How natural light shaped human circadian rhythms and how artificial light disrupts them
  • Blue light blocking: which lens colors do what and when to wear them
  • Human‑centric/circadian lighting and evening strategies
  • Red light and near‑infrared therapy: mechanisms, skin & pain benefits, and device formats (masks, panels, blankets)
  • PEMF therapy: how frequencies affect sleep, stress, recovery, and bone healing
  • Practical daily routines for circadian alignment and sleep (3‑2‑1 rule, sunrise/sunset exposure)
  • Product safety, third‑party verification (irradiance, EMF), and minimum effective dose/adherence

Main takeaways / practical insights

  • Evolutionary baseline: our master clock expects changing sunlight (blue days → red evenings). Modern artificial light confuses that clock, raising evening cortisol and reducing melatonin and sleep quality.
  • Light inputs through skin matter: melanopsin receptors exist in skin as well as the eye; evening blue/green light hitting skin can disrupt circadian signaling—so eyewear alone isn’t always sufficient.
  • Blue‑blocking glasses:
    • Red lenses = evening use (block ~400–515 nm) for melatonin protection and sleep.
    • Amber/yellow = useful for photosensitivity/migraine issues (400–430 nm band).
    • Clear “blue‑light” lenses mainly reduce eye strain during screens but often do not block the melatonin‑disrupting wavelengths.
    • Color choice matters: pigment opposite the target wavelength on the color wheel is how you fully block it.
  • Routine (example Andy follows):
    • Morning: watch sunrise, get skin/eye light exposure, cold exposure/grounding (seasonally year‑round).
    • Day: get breaks outside (no sunglasses), balance indoor lighting (avoid filtered window light for entrainment), use night‑shift-style filters cautiously.
    • Evening: put on red‑lens glasses immediately after sunset (worst case: 2 hours before bed); follow 3‑2‑1 rule: stop eating 3 hours before bed, stop fluids 2 hours before bed (if nocturia is an issue), power down devices 1 hour before bed.
    • Sleep environment: blackout, plane mode, remove/cover little blue indicator lights in hotels with tape.
  • PEMF (Pulsed Electromagnetic Field) therapy:
    • Uses specific pulsed frequencies (e.g., Schumann resonance ~7.8 Hz, delta/theta bands) to entrain restorative states, improve sleep, reduce stress.
    • Medical evidence for certain frequencies (13–30 Hz) helping bone fracture healing by restoring electromagnetic communication across fracture sites.
    • Often combined with far infrared heat and red/near‑infrared light in modern mats for stacked benefits (sleep, relaxation, recovery).
  • Red & near‑infrared light therapy:
    • Mechanism: specific red (≈630–660 nm) and near‑IR (≈800–880/850 nm) wavelengths affect cytochrome c oxidase and mitochondrial electron transport, improving ATP production and cellular function.
    • Skin benefits: stimulates fibroblasts → increased collagen → improved elasticity and reduced wrinkles.
    • Pain/recovery: meta‑analyses (including BMJ) show significant, lasting pain reduction for osteoarthritis and functional improvement (effects lasting months).
    • Clinical evidence example: randomized, placebo‑controlled trial showed ~36% reduction in wrinkles and ~20% increase in skin elasticity after 2 sessions/week for 4 weeks.
    • Formats: masks (face), panels (whole‑body), wands (spot), blankets (convenience/adherence). Consistency matters — 2–3+ sessions/week is a practical target; adherence shapes outcomes.
  • Safety & product quality:
    • Look for third‑party verification of irradiance (power density), LED wavelength accuracy, and EMF testing.
    • Beware of low‑quality imports that market wellness claims without testing; high irradiance isn’t automatically better (overly high can be counterproductive).
    • Prefer manufacturers audited/registered as medical suppliers and companies with a scientific advisory board and published trials where possible.

Evidence highlights (mentioned)

  • Randomized, placebo‑controlled study (photobiology/photochemistry): 36% wrinkle reduction and up to 20% increase in skin elasticity after 4 weeks (2 sessions/week).
  • BMJ meta‑analysis: red light therapy reduces knee osteoarthritis pain and improves function; effects appeared to last longer than common painkillers (benefits seen up to ~3 months).
  • Thousands of studies on photobiomodulation; hundreds of double‑blind trials—generally low safety concerns reported.

Actionable recommendations (what to do next)

  1. Morning routine:
    • Watch the sunrise (or at least get 5 minutes outside without sunglasses) to boost dopamine, cortisol timing, and serotonin synthesis.
    • Include grounding / brief cold exposure when feasible.
  2. Daytime exposure:
    • Take breaks outside (5–10 minutes every few hours) to re‑entrain the circadian clock.
    • Avoid sitting directly next to heavily filtered windows for work; filtered light changes beneficial frequencies.
  3. Evening light hygiene:
    • Immediately after sunset, put on full‑spectrum blue‑blocking red lenses (blocking ~400–515 nm).
    • Dim lights and use circadian/amber/red human‑centric lighting; avoid screens 1 hour before bed (or use strong blue‑blockers and dim screens).
    • Follow 3‑2‑1 rule (3 hrs no food, 2 hrs no fluids if nocturia is an issue, 1 hr device‑free wind‑down).
    • Blackout bedroom, airplane mode during sleep, tape over small LEDs when traveling.
  4. Red/Near‑IR therapy:
    • Aim for consistent exposure (minimum effective dose ~2–3 sessions/week); choose a format you will actually use (mask, panel, blanket).
    • If treating pain or recovery, consider panels or targeted near‑IR along with PEMF and other recovery practices.
  5. PEMF therapy:
    • Use PEMF (mats) for sleep support, acute/chronic pain reduction, and rehab support—many users report improved sleep and stress reduction after sessions.
    • Look for adjustable frequencies (e.g., Schumann resonance/delta/theta programs) and combos with infrared if desired.
  6. When buying devices, ask for:
    • Third‑party irradiance/power density reports and wavelength verification
    • EMF testing results
    • Manufacturer medical supplier registration / FDA audit status
    • Published trials or clinical advisory board oversight

Questions to ask before you buy any light device

  • What is the exact LED wavelength(s) (nm) and irradiance (mW/cm²)? Is there a third‑party measurement report?
  • Has the product been EMF‑tested and what are the levels?
  • Is the manufacturer registered/ audited as a medical device supplier or FDA‑registered manufacturer?
  • Are there peer‑reviewed studies or an advisory board supporting product design?
  • What is the recommended session length and frequency for my goal (skin, pain, recovery, sleep)?

Notable quotes & quick soundbites

  • “If your heart is beating, you have the ability to get better.” — Shawn Stevenson (motivational framing)
  • “Our ancient circadian clock system can't tell the difference between sunlight and artificial suns.” — Andy Mant
  • “Couples that biohack together stay together.” — Andy Mant (on habit stacking with partners)
  • “N of one is the most valuable experiment you can ever undertake—what works best for you.” — Andy Mant

Rapid practical tips (rapid‑fire highlights)

  • One daily biohack everyone can do: watch the sunrise.
  • Evening mood/romance hack: dim circadian‑friendly lighting + classical music.
  • Single exercise recommendation: walks in nature (consistency + sunlight + movement).

Resources & offers mentioned

  • Bond Charge (Andy Mant’s company): bondcharge.com/model — exclusive 15% off storewide with code MODEL (Shawn’s promo).
    • Products: blue‑blocking glasses (various tints/frames), masks, panels, blankets, PEMF mats, circadian lighting.
  • Look for educational content, scientific advisory inputs and product third‑party testing on vendor sites.

Closing thought

Light and electromagnetic inputs are powerful, evidence‑backed levers for sleep, healing, pain reduction, and skin health—yet they work best when combined with simple circadian habits (sun exposure, sunset routines, device curfews) and high‑quality, verified devices. Test what works for you (track sleep, subjective feelings), choose products with independent verification, and prioritize consistency and adherence.