How an All-Pro NFL Linebacker Recovers: Jack Campbell’s Red Light Therapy Routine

What does recovery actually look like when your job requires colliding with NFL athletes every Sunday?   In this special episode of The Energy Code, Dr. Mike Belkowski sits down with Detroit Lions All-Pro linebacker Jack Campbell to break down the recovery strategies that help him stay healthy, energized, and performing at an elite level.   Jack shares how he first discovered red light therapy after entering the NFL — and why it eventually became the foundation of his recovery routine. He explains his personal protocol, including four red light sessions per week, and the changes he’s noticed in his energy, soreness, joints, sleep, and ability to recover between practices and games.    But his approach is surprisingly simple. Rather than chasing every new recovery trend, Jack focuses on sleep, hydration, nutrition, red and near-infrared light, mobility, and strategic cold exposure. He also reveals which popular recovery tools he thinks are overrated and why consistency matters more than trying everything at once.    The conversation then goes deeper into photobiomodulation, mitochondria, brain recovery, athletic longevity, nutrition, and mitochondrial compounds like methylene blue, C60, urolithin A, and shilajit.   For athletes — or anyone trying to perform at their highest level — Jack’s philosophy is refreshingly straightforward: master the fundamentals, identify what actually works for you, and stay consistent. (Educational content only, not medical advice.)   Key Quotes “I would say once I got into the NFL… I started using red light therapy super religiously… I’m just a strong believer in things that work for you… red light has helped me in tremendous ways.” “I’ve played in the NFL for three years… at an off-ball linebacker position where you’re taking a lot of hits… and I have not missed a game.”  On athletic performance & recovery: “It starts with sleep, hydration, nutrition, red light — base.” “I try to keep it simple. I try to do things with intent. I don’t try to do a thousand different things because… it’s hard to pinpoint what is actually helping.” “My recovery — the baseline, the base of it — is red light therapy and NIR... I would rather red light more than sauna.”   Key Points ⚡ Jack Campbell’s introduction to red light: Discovered the Lions’ red bed as a rookie; noticed better energy, joint feel, and recovery the very next day. ⚡ From facility to home: After year one he went “religious” with red light so he could recover at home and spend more time with family (including his newborn). ⚡ Current protocol: Four 30-minute full-body sessions per week (15 min front / 15 min back) using both red + near-infrared. ⚡ Foundation of recovery: Red light + sleep + hydration + nutrition first; cryotherapy two days before and the day after games; occasional dry needling and Normatec only when needed. ⚡ Why it works for a high-contact position: Consistent full-body red/NIR exposure supports joint recovery, inflammation control, energy, sleep, skin health, and (via transcranial effects) brain resilience. ⚡ Heat vs. light: Jack instinctively avoids combining red light with sauna — research suggests high heat can blunt photobiomodulation benefits. ⚡ Underrated recovery tools: Sleep (most overlooked) and disciplined nutrition (highest return, highest discipline required). ⚡ Overhyped recovery trends: Float tanks and compression boots (useful in limited contexts, but far from essential). ⚡ Rapid-fire preferences: Evening sessions, post-training, cold tub over sauna, mobility work, complete silence, “maximized” on game day. ⚡ Advice for young athletes: Prioritize sleep now — it’s free, available, and non-negotiable for long-term performance. ⚡ Career philosophy: Recovery tools exist so he can maximize every opportunity on the field and leave no regrets when the career ends. Consistency is the current season’s focus. ⚡ Mitochondrial connection: Red/NIR light works because it stimulates mitochondria — the same reason novel compounds like methylene blue, C60, urolithin A, and shilajit are gaining attention for cellular energy and longevity.   Episode Timeline 00:00 — Welcome & Jack Campbell introduction (draft status, All-Pro, top-5 ranking) 02:13 — How Jack first discovered red light therapy in the Lions facility 04:21 — Congrats on becoming a father + early benefits noticed 05:26 — The Lions’ “sales pitch” for the red bed & red vs. near-infrared 07:15 — Durability record: zero missed games as an off-ball linebacker 08:43 — Current home protocol (4×/week, 30 min) & skin benefits 10:17 — Red light as the base of the entire recovery system 12:07 — Full recovery stack: sleep, nutrition, hydration, cryo, stretching, dry needling 14:24 — Teammates’ recovery trends (sauna, dry needling) & why Jack separates light from heat 16:51 — Brain health & transcranial photobiomodulation for contact athletes 18:23 — Rapid-fire recovery questions begin 18:29 — Most underrated part of recovery 19:11 — Habit with greatest return that requires most discipline 21:17 — Most overhyped recovery trend 22:26 — Morning vs. evening / pre- vs. post-training / cold tub vs. sauna 22:51 — Silence vs. music / physical game vs. tough loss 23:03 — Most underrated tool & one habit every young athlete should start 23:17 — One-word goal for game day: “Maximized” 23:33 — Closing reflection: caring for the body so the career has no regrets 25:50 — Final thoughts on red light + advice to try things before committing 27:11 — Mitochondrial supplements deep-dive (methylene blue, C60, urolithin A, shilajit, B vitamins) 33:28 — Closing remarks & “tell Dan Campbell to get us to the motherland”   Keep Up with Jack Campbell Follow Jack on Instagram   Jack Campbell ESPN Profile   NFL Top 100: Lions LB Jack Campbell comes in at No. 88 Campbell was PFF's top-graded linebacker in run defense (93.0) and second-best LB overall (90.2)   Stay connected through the Detroit Lions: - X/Twitter: @Lions - Instagram: @detroitlionsnfl - Official site: detroitlions.com Catch him every weekend leading the Lions defense as one of the most durable and productive off-ball linebackers in the NFL. \- Dr. Mike's #1 recommendations: Deuterium depleted water: Litewater (code: DRMIKE) EMF-mitigating products: Somavedic (code: BIOLIGHT) Blue light blocking glasses: Ra Optics (code: BIOLIGHT) Grounding products: Earthing.com \- Stay up-to-date on social media: Dr. Mike Belkowski: Instagram LinkedIn   BioLight Labs:  Website Instagram   BioLight: Website Instagram YouTube Facebook