The Red Light Report

Are you feeling grounded yet?! If you haven't felt the gravitational pull to start Earthing (outdoors or indoors) just yet, perhaps this week's solosode on The Red Light Report will provide you with the conviction necessary to get your toes in the grass (or on a grounding mat, like me, if you are strapped to a desk for too many hours of the day).  Last week was a great introduction to grounding/Earthing where we laid a great foundation on the basics and fundamentals. Hopefully, it got the wheels turning in your head and brought some awareness to how disconnected we are from the ground of the earth we walk on every single day. In today's episode, we will connect the dots and dig even deeper into the multitude of ways that grounding can have a profound impact on your health. As part of that, you will learn how grounding may be the best EMF protection you could ask for  —  and that's on top of filling you up with free electrons!Lastly, I have been getting inundated with which grounding products are best or which grounding products I love best. Personally, I purchased my products from the company Earthing and I undeniably felt (both mentally and physically) phenomenal results in less than five days of commencing my indoor grounding! So I highly, highly recommend their products. And, in my opinion, a grounded mattress pad is a must!Without further ado, learn lots and light up your health! - Dr. Mike Belkowski discusses the following: 3:45 - Practical ways to ground yourself at home (products from website) 5:24 - Heartrate variability (HRV) and grounding 9:09 - Anecdotal benefits from grounding 10:32 - Grounding for dogs and pets 11:21 - The "nuts and bolts" of earthing 15:05 - Earthing and EMFs 19:33 - Volts before and after grounding 22:24 - The umbrella effect of earthing 25:25 - Earthing effects on the brain 27:12 - Earthing effects on muscles 28:19 - Walking barefoot 31:37 - Earthing duration 36:18 - Less risk of metabolic syndrome? 39:33 - Earthing strongly influences physiology 43:15 - Threat of free radicals 44:57 - Resetting your biological clocks 47:01 - Earthing and your genes - Dr. Mike's #1 recommendation for grounding products: Earthing.com - Book From Episode: Earthing: The Most Important Health Discovery Ever - Clint Ober, Stephen Sinatra MD, Martin Zucker - Save 20% via BioLight Bundles all year long! - Check out the Kindle version of Red Light Therapy Treatment Protocols eBook, 4th Edition - To learn more about red light therapy and shop for the highest-quality red light therapy products, visit https://www.biolight.shop - Stay up-to-date on social media: Instagram

Happy New Year everybody and welcome to 2023! It feels nice to turn the page onto a new year and start fresh with a clean slate, revitalized and with endless possibilities. To begin this year on The Red Light Report, I am feeling pulled and magnetized into a slightly different direction than our usual red light therapy talk. But don't worry, the topic will still be light- and health-centric, albeit from a slightly different angle. Instead of looking above to our light source, we will be focusing towards the ground for this healing source of photonic and electromagnetic energy: grounding. Commonly called Earthing, grounding has been an available source of energy to our cells (from an evolutionary perspective) as long as the sun; perhaps, that is why is has such a powerful affect over our biology. Ironically, just as we have disengaged ourselves from consistent sun exposure (mal-illumination, anyone?) we have ignorantly disconnected ourselves from the very planet we live on. Consider this: the mere rubber between our feet and the surface of the earth may be the largest culprit of modern day chronic health diseases and cancer. Seem far-fetched?During this three-part solosode series, I will be unpacking some of the most important health information you can hear at this moment in time from the book, Earthing: The Most Important Health Discovery Ever. Throughout this series, you will learn that, like optimizing your light environment, it is the act of simply becoming aware and consistently applying this free "treatment" (of grounding) to your health regimen that could have life-changing results for you, family members and/or friends. Like red light therapy, the list of health conditions that can be mitigated, prevented and even reversed with grounding are endless. I couldn't be more excited to get this information out to you all and begin 2023 off on the right foot  — preferably, both feet on the ground absorbing earth's free electrons. Brownie points if you listen to this episode while grounding... Sit back, learn lots and light up your health! - Episode topicsDr. Mike Belkowski discusses the following: 5:11 - Book recommendation - Clint Ober - Earthing: The Most Important Health Discovery Ever 9:28 - What is "earthing"? 10:00 - How we aren't grounded anymore 12:22 - Similarities of benefits from grounding and red light therapy 17:51 - Disease and its relation to our connection with the earth 18:25 - Experiments done on "disconnecting" from the earth 19:42 - Earth's electromagnetic field and circadian rhythms 20:17 - Walking barefoot and its impact on our health 21:30 - Shoes and how they are dangerous 22:38 - Best shoes for conductivity 24:55 - Living things as antennas 26:50 - Tips on how to stay grounded 27:55 - How the authors came upon grounding 32:19 - Earth and body medicine according to Dr. Sinatra, MD 33:39 - Sleeping and fishing grounded 35:55 - Chronic inflammation = electron deficiency 37:57 - Inflammation as a disease maker 39:52 - Diabetes 41:12 - The relationship between grounding and inflammation 43:09 - Conditions related to chronic inflammation  44:03 - How the body absorbs electrons from the earth - Book From Episode: Earthing: The Most Important Health Discovery Ever - Clint Ober, Stephen Sinatra MD, Martin Zucker - Save 20% via BioLight Bundles all year long! - Check out the Kindle version of Red Light Therapy Treatment Protocols eBook, 4th Edition - To learn more about red light therapy and shop for the highest-quality red light therapy products, visit https://www.biolight.shop - Stay up-to-date on social media: Instagram

Like last week, we are going to revisit one of the top two interviews from 2022. This conversation was with my most (personally) anticipated interview, Dr. Sandra Kaufmann. I fell in love with her first anti-aging book from several years ago and then fell in love again when she released her newest book this summer. She is a highly-respected expert in the longevity community and she didn't disappoint in this interview. Enjoy learning from Dr. Kaufmann... The author of one of my all-time favorite books recently released her second book, which was like Christmas coming early for me! Luckily, I had also met her before at an anti-aging conference and we have stayed in touch throughout the years. So I knew I had to Dr. Sandra Kaufmann on The Red Light Report for some amazing conversation about anti-aging and longevity strategies, especially as it relates to supplements and adjuvants —  topics that she is considered a bonafide expert. In her newest book, Aging Solutions, Dr. Kaufmann covers 28 different agents that she has found to be the most efficacious and backed by science, according to her rigorous research. We cover many agents from both of her books along with Dr. Kaufmann's skincare routine and other longevity hacks she as implemented over the years, including red light therapy! Dr. Sandra Kaufmann began her academic career in the field of cellular biology, earning a Master’s Degree from the University of Connecticut in Tropical Ecology and Plant Physiology. Turning to medicine, she received her medical Degree at the University of Maryland, and completed a residency and fellowship at Johns Hopkins in the field of pediatric anesthesiology. She has been the Chief of Pediatric Anesthesia at the Joe DiMaggio Children’s Hospital for 9 years, a nationally recognized center of excellence. Dr. Kaufmann's avid interest in the science of anti-aging begun many years ago as an intense hobby. Utilizing her knowledge in cell biology, human pharmacology and physiology, this hobby has now become a main focus. The project represents years of non-clinical research leading to the first ever, comprehensive theory of aging. She has now released two books on longevity: The Kaufmann Protocol: Why We Age and How to Stop it, and just recently in 2022, Aging Solutions.   This conversation could have easily gone on for hours and hours, as Dr. Kaufmann is a wealth of knowledge in some of my favorite topics and is fun to listen and learn from. I know you will all enjoy learning from her like I did and, if so, I highly recommend you check out BOTH of her books. They are simply amazing resources of anti-aging/longevity information. As always, light up your health! - Dr. Mike Belkowski & Dr. Sandra Kaufmann discuss the following: Her reasoning for jumping into anti-aging and longevity RAADfest - October 2022 in San Diego Supplements vs. adjuvants How people confuse deficiency with longevity Bioavailability and resveratrol  Bringing natural remedies back into the light The five basic agents of the Panacea Astaxanthin and its benefits for free radical scavenging The blood-brain barrier Nicotinamide and why it’s crucially important for longevity Anti-inflammatories for longevity Glycation Eye health and vision Carnosine eyedrops Eye health and red light therapy Goggles vs. no goggles with red light therapy Supplements and adjuvants she is most excited about Spermidine and how it prevents DNA damage The mitochondrial transition permiability pore Fisetin for longevity Senescent cells (zombie cells) Metformin vs. berberine Glycation and how to defeat it How her diet doesn’t affect her good lab results Her anti-aging and longevity regiment Skin health UV exposure to the skin Starting treatments earlier vs. later Micronutrient deficiencies and getting older Newfound discoveries - Watch this episode on YouTube - Where to Learn More From & About Dr. Sandra Kaufmann:   Website: KaufmannProtocol.com   Instagram: @KaufmannAntiAging   - Books written by Dr. Sandra Kaufmann:   Aging Solutions (2022)   The Kaufmann Protocol (2017)   - Check out the Kindle version of Red Light Therapy Treatment Protocols eBook, 4th Edition - To learn more about red light therapy and shop for the highest-quality red light therapy products, visit https://www.biolight.shop - Stay up-to-date on social media: Instagram YouTube

For the last two episodes of the year I thought it would be fun to revisit the top two interviews of 2022! And they are not the top two because I said so, but rather because they were the two most downloaded episodes — you, the audience, have spoken! Genuinely, my conversation with Carrie Bennett was easily one of my favorites, so it is always nice when that resonates with the listeners as well. Enioy learning (or reviewing) health from a quantum perspective..."Electrons! Electrons! Come get your electrons!" I love when I path crosses with someone that likes to nerd out on mitochondrial health, but especially from the quantum point of view! On this week's episode of The Red Light Report, I was lucky enough to sit down with the brilliant Carrie Bennett, who knows her quantum health inside and out. Not only that, but Carrie is able to take these complex topics and simplify them so anyone and everyone can understand. As you can see from the episode description below, we cover a smorgasbord of quantum health topics, especially how health is impacted by light, water and magnetism.Even though it can be intimidating, it behooves everyone to take a dive deep into health from a quantum perspective. This is truly where the root causes of disease are buried -- deep down at the subatomic level. But as Carrie acknowledges, even though the topics can get a little complex, the solutions are extremely straightforward. And who doesn't like simple, actionable strategies for optimizing wellness and bolstering one's healthspan?   As a college athlete, supposedly at the pinnacle of health, Carrie began suffering chronic joint issues and insomnia.  After her first child was born she developed debilitating stomach pain, adrenal fatigue, and brain fog.   Armed with a BS in Biology, an MS in Nutrition, certifications as a personal trainer, massage therapist, breathing coach, and faculty member of the Quantum Biology Collective, Carrie's mission is to teach her clients how to create a healing environment.   By applying quantum health strategies involving morning sunlight, circadian rhythm, grounding, mitochondrial support, cold therapy, sleep and intermittent fasting clients feel powerful healing and lasting benefits.   This episode is wall-to-wall full of incredibly profound health information. It may be an episode you want to listen to multiple times to fully grasp the knowledge that Carrie shares with us. In fact, I highly recommend you do, as the implications of applying these quantum health strategies are far-reaching. Carrie is sure to give you an entirely new perspective on what it means to be healthy. Enjoy and learn lots! - Dr. Mike Belkowski and Carrie Bennett discuss the following:  How she initially got into the quantum field Dr. Jack Kruse and how Carrie has been influenced by him Inflammation from a quantum perspective Chronic inflammation from daily life and how we get it Getting free electrons from nature How we are destroying our mitochondria Health, wellness & longevity via nutrition The Keto diet and how it helps your body produce deuterium-depleted water Mitochondrial dysfunction and why it’s something to consider in your health regiment  Optimizing your electron transport chain Melatonin production and how we are deficient Cold therapy and its benefits for protein production Supplementing melatonin Chasing the sun based on seasons and where you live Thriving in cold environments with infrared light How all disease is preceded by a loss of “EZ water” ATP production in the mitochondria EZ water and what influences it  The power of vibrations and its impact on our EZ and biological water Your sound environment and how it impacts your health Health implications of the metaverse and VR headsets Blue-light-blocking glasses Optimizing your light environment Morning sunlight and the impact of sunset Circadian rhythm and its impact on the mitochondria Sun gazing UV light and its powers and healing benefits Water filters and which ones are best Red light therapy and her experiences with it - Watch this Episode on YouTube: https://youtu.be/xZqQxZjWNnE - Instagram: @carriebwellness   YouTube: carriebwellness   Spotify: 2% Better Health Podcast   Website: www.carriebwellness.com   Online courses:  https://carrieandcorey.podia.com/the-quantum-self-healing-masterclass  - To learn more about red light therapy and shop for the highest-quality red light therapy products, visit www.biolight.shop - Stay up-to-date on social media: Instagram YouTube

Another solosode of  The Red Light Report means another episode of exciting photobiomodulation research: the first article explores at how pre-conditioning cancer cells with red light affects the subsequent radiation treatment; the second article investigates elite athletes and how their sleep and recovery responds to full-body red light therapy.  Within these two articles, we continue to learn about novel ways that red light therapy can be integrated to positively impact health. This includes innovative ways to pre-condition our body with this healing light to reduce the amount of radiation necessary along with newfound results that full-body RLT may reduce the total time of sleep (but not sleep quality), meaning that it may actually improve the efficiency of your body (i.e., glymphatic system) to restore and recover your body while you are asleep. All very fascinating! I continue to be impressed and excited by this research on a weekly basis and am delighted that I get to share it with you all. Be sure to light up your holidays and, as always, light up your health! - Dr. Mike Belkowski discusses the following: 4:36 - Effect of low level light therapy before radiotherapy in oral squamous cell carcinoma - research from December 2022 6:17 - Measuring dosages 8:16 - Mitigating side effects of radiotherapy 11:37 - Full-body photobiomodulation therapy is associated with reduced sleep duration and augmented cardiorespiratory indicators of recovery 16:04 - Connecting it to BioLight's study on HRV (Heart rate variability) 18:30 - Study results on athletic recovery 19:00 - Red light therapy beds 19:42 - Optimizing light irradiance 22:22 - Getting the correct amount of joules 24:12 - Back to the article at hand 24:29 - More is not better 30:22 - Athletic performance 30:57 - Study results 31:10 - Effects on sleep 33:20 - Article summary - Research articles:   Effect of low-level light therapy before radiotherapy in oral squamous cell carcinoma: An in vitro study   Full-Body Photobiomodulation Therapy Is Associated with Reduced Sleep Durations and Augmented Cardiorespiratory Indicators of Recovery - Check out the newest innovative device from BioLight... the Matrix! - Check out the Kindle version of Red Light Therapy Treatment Protocols eBook, 4th Edition - To learn more about red light therapy and shop for the highest-quality red light therapy products, visit https://www.biolight.shop - Stay up-to-date on social media: Instagram  

This week on The Red Light Report, we have two more remarkable pieces of photobiomodulation research to cover and, to top it off, both are figuratively hot-off-the-press  —  being published only this past summer! You've heard me say it before, but I'll say it again... while the information may be on particular topics, the takeaways are far-reaching and can be applicable to virtually everyone.​ The first article covered has to do with the ability for red light therapy to improve the tissue regeneration capabilities of fibrin application. Who doesn't want more effective and efficient wound healing and tissue/organ healing? The second piece of research is especially interesting, as it has to do with red light therapy's impact on the brain. However, the article goes even deeper and analyzes the benefits of photobiomodulation temporally, meaning the therapeutic affects it has during wakefulness versus asleep. Needless to say, they have some interesting speculations as to how near-infrared light can impact the brain during sleep that has potentially profound implications for the glymphatic system. This new research continues to expand our awareness on some exciting, novel utilities of red light therapy that can positively impact our health.  As always, light up your health and enjoy this solosode! - Dr. Mike Belkowski discusses the following:  1:43 - Yoga red light therapy 2:49 - Therasage 5:41 - Improving regeneration in tissue via photobiomodulation 8:34 - Fibrin and photobiomodulation 9:10 - Management of the healing process via photobiomodulation 12:34 - Gold nanoparticles 13:31 - The effect of photobiomodulation during wakefulness and sleep 18:54 - Photobiomodulation influences functional activity 23:32 - Increasing mitochondrial activity 26:29 - Photobiomodulation and sleep 31:16 - Transcranial photobiomodulation 32:17 - Photobiomodulation mechanisms during sleep 35:52 - Mornings vs Day/ night for Increasing mitochondrial function and ATP levels 37:33 - Anti-inflammatory effects during sleep 43:40 - How to use near-infrared light while sleeping - Research articles: Application of Fibrin Associated with Photobiomodulation as a Promising Strategy to Improve Regeneration in Tissue Engineering: A Systematic Review   The effect of photobiomodulation on the brain during wakefulness and sleep - Check out the newest innovative device from BioLight... the Matrix! - Check out the Kindle version of Red Light Therapy Treatment Protocols eBook, 4th Edition - To learn more about red light therapy and shop for the highest-quality red light therapy products, visit https://www.biolight.shop - Stay up-to-date on social media: Instagram

I hope you all had a wonderful past week celebrating the holidays with family and friends! This week on The Red Light Report, I am going to review two interesting pieces of photobiomodulation research: one on RLT for cancer (specifically, melanoma) and another on RLT's impact on CrossFit for strength, endurance and recovery (specifically looking at the impact of treatment timing  — is before, after or before and after lead to superior results). Also, I want to apologize in advance for the sound of my voice in this episode. I recorded this towards the tail end of a sickness I was finally recovering from, as I wanted to make sure this episode was released on schedule (for all of the loyal fans and enthusiasts of red light therapy!). During the beginning of the episode, I cover some red light therapy tactics I implemented that I feel helped accelerate the healing and recovery process.  So please bear with me for this episode, but I believe you will find the information covered quite interesting and exciting, per usual.  As always, light up your health and enjoy this solosode! - Dr. Mike Belkowski Discusses the following: 0:16 His experience in italy with his presentation 6:01 - Photobiomodulation research 5:46 - How he treated his sickness with the Matrix 9:41 - Treating sore throat with the Guardian+ 11:49 - His supplement regimen 14:23 - Research on skin cancer 18:57 - Decreasing melanoma tumor growth 19:18 - Discussion portion of the research article 23:32 - Crossfit recovery 28:32 - Going deeper into the science 29:59 - Antioxidant effects in athletes - Research articles covered: Red Light Phototherapy Using Light-Emitting Diodes Inhibits Melanoma Proliferation and Alters Tumor Microenvironments   Photobiomodulation Therapy Combined with a Static Magnetic Field Applied in Different Moments Enhances Performance and Accelerates Muscle Recovery in CrossFit® Athletes: A Randomized, Triple-Blind, Placebo-Controlled Crossover Trial   - Check out the newest innovative device from BioLight... the Matrix! - Check out the Kindle version of Red Light Therapy Treatment Protocols eBook, 4th Edition - To learn more about red light therapy and shop for the highest-quality red light therapy products, visit https://www.biolight.shop - Stay up-to-date on social media: Instagram

Earlier this month I had a consultation call with a couple of gentleman from Germany that wanted more detailed information on how to best utilize the red light therapy beds they had recently purchased. I figured we may as well hit the record button and capture the conversation since the topics discussed would be interesting for others to listen to. Thus, we recorded an impromptu episode of The Red Light Report! For this episode, you get to be a fly on the wall and listen to some back-and-forth on how others are using their red light therapy devices, what other health modalities or biohacks they are using to compliment their RLT treatments and also my thoughts and knowledge on how to best adapt protocols in from the Red Light Therapy Treatment Protocols eBook for their RLT beds. As you can imagine, the protocols in the eBook I developed are for 2-D treatments (i.e., flat panels) whereas they need protocols for treating 360° with their RLT beds.  This ended up being quite a fun and educational conversation all the way around, so I think you will enjoy listening and gaining an even better perspective for RLT and how one needs to adapt their treatment protocols based on their device type and their health and wellness goal. Enjoy! - Dr. Mike Belkowski discusses the following during the consult call: 2:28 - Initial interest in red light therapy 4:38 - 360-degree treatment and the dosage involved  8:34 - The term “biohacking” and why it’s not his favorite 9:30 - Cryo chambers and difficulties owning them 10:31 - Biohacking and their ultimate goal 12:54 - Stem cells and reversing the aging process 15:21 - Supplementation 14:40 - Nootropics 16:21 - Red light therapy beds and how they use them 17:11 - Effects of red light therapy 18:34 - Eye treatment and safety with red light therapy 18:58 - Timing red light therapy 19:44 - Light irradiance and dosage 24:06 - Waltpbm.org - Recommended treatment dosages for red light therapy 27:05 - Panel sizes and their uses 27:34 - Applying the protocols in the eBook to the red light therapy beds 30:11 - Pulsing and its effects 33:50 - Skin treatment 34:29 - Treating injuries 35:39 - Stacking hyperbaric and red light therapy 37:31 - Workout performance 40:25 - Anti-inflammatory effects 41:03 - Recovery after aerobic sports - Watch this on YouTube - Interested in a red light therapy consult call with Dr. Mike? Reach out via email: info@biolight.shop - Check out the newest innovative device from BioLight... the Matrix! - Check out the Kindle version of Red Light Therapy Treatment Protocols eBook, 4th Edition - To learn more about red light therapy and shop for the highest-quality red light therapy products, visit https://www.biolight.shop - Stay up-to-date on social media: Instagram

Let's dive into some more research on this week's solosode of The Red Light Report. I cover two pieces of research more thoroughly this week, as both of the topics are quite interesting and the information within each article contains valuable red light therapy principles that everyone can apply to their RLT treatments and strategies. The first article deals with the side effects of cancer treatments (i.e. radiotherapy), while the second article is about using phototherapy for improving cognition in those dealing with dementia. I have a hunch that boosting mitochondrial health is involved with both of these!​ I know the info in this solosode will either be great reminders and/or help continue to provide you with a comprehensive understanding of the capabilities of RLT and how to best utilize it.  As always, light up your health and enjoy this solosode! - Dr. Mike Belkowski discusses the following: 2:55 - Research on head and neck cancer patients 7:17 - How red light therapy heals 8:10 - Photobiomodulation dosing 9:40 - Prevention and treatment of cancer-related symptoms 15:03 - Photobiomodulation on salivary glands 17:34 - Pre-treatment of red light therapy prior to radiotherapy or surgery 18:16 - Cost effectiveness of red light therapy 21:34 - Dosage standardization 23:04 - Phototherapy for cognitive function in patients with dementia 25:29 - Improving circulation to the brain via phototherapy 28:12 - LEDs vs Lasers 29:12 - Circadian rhythm - timing morning, afternoon, or individualized rhythm for red light therapy treatments 29:58 - Cognitive improvement in patients with dementia - Research articles: Quality Assessment of PBM Protocols for Oral Complications in Head and Neck Cancer Patients: Part 1   Phototherapy for Cognitive Function in Patients With Dementia: A Systematic Review and Meta-Analysis - Check out the newest innovative device from BioLight... the Matrix! - Check out the Kindle version of Red Light Therapy Treatment Protocols eBook, 4th Edition - To learn more about red light therapy and shop for the highest-quality red light therapy products, visit https://www.biolight.shop - Stay up-to-date on social media: Instagram

Have you heard of the gut-kidney axis? On this week's solosode of The Red Light Report, I'll review some of the newest photobiomodulation research  — from chronic kidney disease to bone healing in the mouth to eye health with invisible light. While some of the research topics seems rather specific (i.e., chronic kidney disease), the information in each article and their findings are quite profound and have far-reaching implications. Furthermore, the details outlined in this research continues to reinforce vital principles of red light therapy along with fortifying the countless ways that red and near-infrared light can heal our cells, tissues, organs and beyond.   We all have kidneys (and, thus, gut-kidney axes), bones and eyes, so the information in this episode applies to anyone and everyone. As always, light up your health and enjoy this solosode! - Dr. Mike Belkowski discusses the following: 0:49 - Mike’s trip to Italy to speak at a health and wellness symposium 3:53 - Photobiomodulation and its potential therapeutic effects on chronic kidney disease  6:06 - The gut-kidney axis 10:16 - Red light therapy’s systemic effects 10:34 - Treating Parkinson’s with red light therapy 13:02 - The interconnectedness of the body’s systems 14:36 - Bone healing with red and near-infrared light 18:44 - Eye health 19:24 - Near-infrared light for the retina 24:36 - Why our eyesight deteriorates as we age 25:57 - Mitochondrial malfunction 27:32 - Treatment of myopia by near-infrared light 28:42 - Negative effects of blue light - Research articles: Therapeutic Potential of Photobiomodulation for Chronic Kidney Disease Effectiveness of Photobiomodulation Therapy on Human Bone Healing in Dentistry: A Systematic Review Near Infrared (NIR) Light Therapy of Eye Diseases: A Review - Check out the newest innovative device from BioLight... the Matrix! - Check out the Kindle version of Red Light Therapy Treatment Protocols eBook, 4th Edition - To learn more about red light therapy and shop for the highest-quality red light therapy products, visit https://www.biolight.shop - Stay up-to-date on social media: Instagram