Light In. Energy Out.

Welcome to Issue #2 of The 94 Method. This one's about energy. The water you drink first thing in the morning. The light that reaches your cells. The fuel your body runs on. The energy you give to the people and goals you actually care about.

Start you day with water first this week.

Before your morning coffee. Before checking your phone. Before you start your day.

A full glass. Eight to twelve ounces. Add a pinch of salt or a scoop of electrolytes if you have them.

You went seven plus hours without a sip. Your body woke up dehydrated. Coffee on top of that is just compounding the problem. The pinch of salt, electrolytes, or minerals is a great way to enhance your hydration.

Every day this week. Start with water.

Hydrate first, then caffeine.

That's it. Let’s see how you feel!

You've probably seen or heard about red light therapy and its benefits.

So let's talk about why.

Red light therapy has amazing benefits when you do it consistently and with the right device.

It boosts your energy. It builds collagen. It energizes your cells and improves ATP production, which is the fuel every cell in your body runs on. It softens fine lines and wrinkles. It calms inflammation. It speeds up wound healing. It helps your hair grow. It pulls your muscles out of soreness faster after a workout. It helps you sleep better.

That's a long list and continuing to grow.

But how does this work?

Red light and near-infrared light do two different jobs. Red light penetrates the surface. It works on your skin, where it stimulates collagen and elastin. That's what softens fine lines, firms up the skin, and gives you that healthy tone. Near-infrared light penetrates deeper. It reaches your muscles, joints, and tissue underneath. It also improves blood flow, which means more oxygen and nutrients get delivered to the places that need to heal. That's why it works for recovery, pain, and inflammation.

Both kinds of light end up in the same place. Your cells.

Inside your cells, you have mitochondria. The mitochondria are tiny engines that make your energy. They absorb the light like food.

When they absorb it, they make more ATP. ATP is the fuel your body runs on. Every move you make, every breath, every thought, every cell repair. All of it runs on ATP.

More ATP means faster repair, less inflammation, better recovery, stronger skin, healthier hair, more collagen, a body that runs the way it's supposed to.

Light in. Energy out. Your body does what it already knows how to do, just better.

Here's the part that is often times missed.

Not all light is the same. Two devices can both call themselves red light therapy and give you completely different results. The quality matters more than anything else.

Two numbers do the work, Wavelength and irradiance.

Wavelength is the color of the light. For skin, you want 630 to 660 nanometers. For muscle and joints, 810 to 850.

Irradiance is the strength of the light, or how much actually reaches your skin. Stronger quality light = better results.

Always do your own research before you buy a red light therapy device or go to a studio that's already done theirs.

If you want to try it, be consistent. Two to four times a week, ten to twenty minutes, and build it into your wellness ritual.

Oura filed a draft of its IPO. The smart ring company confidentially filed its IPO paperwork with the SEC. Last fall it raised $900M at an $11B valuation. Five million paid members and growing. The wearable that started with sleep tracking is heading to Wall Street.

Fresha hit a $1B valuation. The beauty and wellness booking platform raised $80M from KKR's growth equity arm, crossing the unicorn line. The company powers 140,000 businesses and over a billion appointments a year. The software running your spa or studio is now worth more than most of the spas and studios on it.

Creatine for women keeps gaining ground. New research shows it helps with muscle, bone density, brain fog, mood, and recovery. Especially in perimenopause and beyond.

Wellness real estate is could become a $2 trillion industry. The sector hit $876B in 2025 and is on track to top $1.8T by 2030, growing 23% year over year while the rest of global construction grew 3%.

We spent this whole newsletter talking about energy. The water that wakes up your body. The light that reaches your cells. The ATP your mitochondria turn into fuel for every move you make.

That's the energy inside you.

But there's another kind of energy. The kind you give out every day. To your work. Your family. Your goals. And too often, to the noise. The traffic. The inbox. The argument that didn't matter. The scroll that turned into an hour.

The people who get what they want protect their energy and point it where they want it to go. Not at the noise.

Where is your energy going this week, and is that where you actually want it to go?

Hydrate first thing. Try the red light. Watch where your energy goes. See you next Sunday.

Move better. Feel better. Live better.

The 94 Method.

-SW