Masterclass: Mitochondria, Light, Phospholipids, and Cellular Health With Justine Stenger

Nov 26, 2025

Justine Stenger, a specialist in cell membrane and mitochondrial medicine, dives into the pivotal role of mitochondria beyond energy production. She highlights how they function as environmental sensors and emphasizes the dangers of non-native EMFs and blue light. Justine advocates for natural light exposure, arguing against regular use of sunglasses and sunscreen. She explains the importance of phospholipids for cellular health and critiques fish oil supplements, urging a focus on natural dietary sources to support mitochondrial function and overall wellness.

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ADVICE

Use Full-Spectrum Sunlight Daily

Spend as much time outside as possible to receive full-spectrum sunlight, including infrared and UV in natural context.
Use sunlight to support cytochrome c oxidase, metabolic water production, hydration, and vitamin D synthesis.

ANECDOTE

Katie's Sunrise Habit Changed Her Energy

Katie Wells shared that rising with sunrise, hydrating and getting outdoor light helped her recover energy while reversing Hashimoto's.
She reported raising vitamin D to 86 without supplements after fixing light, fats, and cofactors.

ADVICE

Limit Sunglasses And Sunscreen Use

Avoid sunglasses and sunscreen except for extreme glare (skiing, water); allow natural wavelengths into eyes and skin.
Use shade, clothing, or a visor if needed rather than blocking spectrum-critical photons with sunscreens or dark glasses.

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Episode Highlights With Justine

Her background in cell membrane medicine and what she learned in this
Understanding mitochondria and phospholipids and fatty acids
What we don’t understand about mitochondria and why they aren’t just the powerhouses of the cell and what else they do
Einstein: the environment determines how the particle behaves
What the real biggest needle movers are for health
Why she tries to use technology outside to minimize the downsides
We really are a body of water that is regulated by light
Mitchondria are sensors and 95-99% of conditions we see today are of mitochondria origin
The biggest exposure to human health today is the exposure to non-native EMFs and blue light
Light and dark cycles are foundational for mitochondrial and overall health
Why we were designed to be connected to natural infrared light (outdoor light) all day long
Mitochondria actually make subcellular mitochondria
Vitamin D is a photoelectric signal that requires light, hydration, redox and more and how a supplement can’t replicate this. Taking a supplement doesn’t fix a deficiency, it ignores the entire system
Why she is vehemently opposed to sunglasses and sunscreen outside of very isolated instances (like skiing and on a boat) and why we want that light on our skin and eyes
Neuropsin receptors and why this natural light is so important
What redox is- and if you’re not able to detox it's because you’ve lost your voltage
How to support cell membrane and cellular voltage to naturally support redox and detox
Melanin is not just a pigment but a biological semiconductor and heavy metal chelator
Why a tan is one of the most proactive things we can do in today’s world! And melanin is protective against non-native EMFs
How phospholipids are so important and what we don’t understand about them
Why it's imperative for us to be in the sunlight for healing
How to support our cells with the right fats and why this is so foundational
The membrane is the brain of the cell and supporting this makes a huge difference
Her take on fish oil and why she would never recommend or consume it
In nature, EPA and DHA are always found within a whole food matrix: fish
What the cell danger response is and why this matters.
The real story on cholesterol: “cholesterol over 200 isn’t pathological- it’s often a signal of metabolic competence. It’s a marker of a nervous system with reserve, of mitochondria still making enough pregnenolone, steroid hormones, and brain lipids.”

Resources Mentioned