Red light therapy—aka photobiomodulation (PBM)—uses non-heating red/near-infrared light to nudge cellular signaling, likely via mitochondrial enzymes such as cytochrome-c oxidase. What does that mean for you? In this 10-minute quickcast, Chris separates solid clinical uses from hype. PBM is recommended in oncology guidelines for preventing/treating oral mucositis (painful mouth sores from chemo/radiation). It also has FDA-cleared devices for pattern hair loss, with trials showing increased hair counts when used consistently. In dermatology, trials suggest modest improvements in fine lines/texture and adjunct benefits in acne; and for some musculoskeletal pains (e.g., tendinopathy), meta-analyses show small-to-moderate benefits when dosing is correct—best as an adjunct to rehab. Evidence is mixed for exercise performance/recovery and thin for broad “longevity” or fat-loss claims. PBM is generally safe when used properly, but overuse can cause burns, and eye exposure deserves caution; dosing and indication matter. If you try it, pick a reputable device (for hair, look for FDA 510(k) clearance), follow manufacturer parameters (typical red/near-IR wavelengths), start with short sessions 2–4×/week, and re-evaluate after 8–12 weeks. Adjunct, not miracle.

The holidays don’t have to derail your fitness—you just need a maintenance plan. In this 10-minute quickcast, Chris shows you how to set simple floors so your progress survives December without skipping the fun. You’ll learn the four non-negotiables: a protein floor (25–40 g at two meals), a movement floor (6–8k steps or a 10-minute post-meal walk), a training floor (two 20–30 minute full-body lifts each week), and a sleep floor (consistent bedtime/wake time). Get clear event-day rules—eat protein and veg first, pick dessert or drinks (not both), alternate water, and walk after big meals. We include two fast, full-body workouts you can run in 25 minutes and a no-gym EMOM-15 template for travel. Then use the Monday Reset: shop once, prep six protein portions, and book two lift slots right away. If you miss a day, don’t miss twice; if time is tight, half a workout counts. Hold the floor, enjoy the season, and hit January already moving.

Hybrid Training: Why Being Good at Everything Beats Being Great at One Thing

EPISODE DESCRIPTION:

Most of us aren't competitive athletes anymore—and that's actually liberating. In this episode of The Catalyst Quickcast, host Chris Cooper breaks down why hybrid training (being competent at multiple fitness domains) prepares you for real life better than specializing in just one area.

Fresh from the Rogue Invitational in Scotland, Chris shares observations about how everyday fitness tests—from sprinting through airports to shoveling snow—require a well-rounded approach to training. Learn why specialists struggle with daily tasks, what hybrid training actually means, and how Catalyst Fitness has been programming this approach since 2005.

You'll discover the "multi-modal secret" that allows you to build muscle and burn fat simultaneously, why busy professionals thrive with this method, and get a complete breakdown of this week's programming (including the new November strength phase: Deadlifts & Dips).

Whether you're training for a HYROX race or just want to handle whatever life throws at you, this episode will change how you think about fitness.

IN THIS EPISODE:

• Why being "good at everything" beats being "great at one thing" for most adults

• The 90% of fitness tests that life springs on you without warning

• What hybrid training actually means (and why you're probably already doing it)

• A complete week-by-week breakdown of hybrid programming at Catalyst Fitness

• Multi-modal interval training: the key to building muscle while burning fat

• Why busy professionals love this approach to fitness

• The difference between training to ace a test vs. training to be the best human you can be