The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Episode 68
I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health.
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For the full show notes, visit hubermanlab.com.
Timestamps
(00:00:00) Using Light to Improve Health
(00:04:31) The Brain-Body Contract
(00:05:17) AG1 (Athletic Greens), Thesis, LMNT
(00:09:56) Physics of Light, Electromagnetic Energy
(00:12:23) Wavelengths of Light
(00:15:38) How Light Penetrates Tissues
(00:20:13) Light & the Body: Direct & Indirect Signals
(00:28:35) Light, Seasonality & Melatonin
(00:33:40) Melatonin: Regulatory & Protective Effects
(00:38:49) Tools: Optimizing Melatonin Levels
(00:44:49) Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen
(00:58:09) Seasonality, Romantic Passion & Testosterone
(01:02:13) Tool: Skin Sun Exposure & Testosterone
(01:06:13) Light & Improved Pain Tolerance
(01:11:55) Protocol: Sun Exposure & Chronic Pain
(01:12:48) Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD)
(01:19:44) Light & Enhanced Immune Function
(01:23:30) Tool: Light During Winter Months
(01:26:18) Light Therapies: Local vs. Systemic Exposure
(01:28:54) Tool: Improving Mood, Timing of Natural & Artificial Light
(01:32:44) Light Conditions & Sleep Optimization
(01:39:00) Infrared Light, Skin & Wound Healing
(01:46:00) Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT)
(01:49:20) Infrared Light & Age-Related Vision Loss
(01:59:36) Tools: Infrared Panels, Morning Exposure
(02:05:22) Infrared Light at Night, Shift Work
(02:08:35) Light Flicker Phototherapy & Neuroprotection
(02:19:07) Phototherapies for Health
(02:20:50) Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter, Brain-Body Contract
Title Card Photo Credit: Mike Blabac