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Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Dr. Samer Hattar

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

In this episode, I host Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jetlag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages. 
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. Samer Hattar, Ph.D.
(00:02:33) Sponsors: AG1, LMNT
(00:06:15) Light, Circadian (24 hour) & Circannual (365 day) “Photoentrainment” 
(00:14:30) Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin
(00:18:55) What Blind People See 
(00:20:15) When, How & How Long to View Light for Optimal Sleep & Wakefulness
(00:30:20) Sunlight Simulators, Afternoon Light Viewing, Naps
(00:33:48) Are You Jetlagged at Home? Chronotypes & Why Early Risers Succeed 
(00:38:33) How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test
(00:42:16) Viewing Light in Middle of Day: Mood & “Light Hunger”
(00:44:55) Evening Sunlight; Blueblocker Warning
(00:48:57) Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness
(00:53:58) Screens at Night
(00:56:03) Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning
(01:01:05) The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules
(01:05:05) Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus
(01:07:19) Why Do We Sleep?
(01:08:17) Effects of Light on Appetite; Regular Light & Meal Times
(01:18:08) Samer’s Experience with Adjusting Meal Timing
(01:22:51) Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition
(01:30:15) Age-Related Changes in Timing of Mental & Physical Vigor  
(01:31:44) “Chrono-Attraction” in Relationships; Social-Rhythms
(01:33:40) Re-setting Our Clock Schedule; Screen Devices Revisited
(01:37:50) How Samer Got into the Study of Light 
(01:39:33) Clock Gene mRNAs & More Accurate Biomarkers
(01:41:08) Light as Medicine
(01:42:48) ADHD (Attention-Deficit Hyperactivity Disorder) 
(01:43:35) How to Beat Jetlag: Light, Temperature, Eating
(01:50:44) Vigor: The Consequence of Proper Timing 
(01:52:15) Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap
(01:54:10) Melatonin, Pineal Calcification
(01:55:25) Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction
(01:59:08) Daylight Savings: Much Worse Than It Might Seem 
(02:05:27) Eye Color & Sensitivity to Light, Bipolar Disorder
(02:09:28) Spicy Food, Genetic Variations in Sensory Sensitivity 
(02:10:52) Synthesizing This Information, Samer on Twitter, Instagram
(02:13:00) Conclusions, Ways To Support the Huberman Lab Podcast & Research
Title Card Photo Credit: Mike Blabac
Disclaimer

In this episode, I host Dr. Samer Hattar, Ph.D., Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jet lag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages. 
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introducing Dr. Samer Hattar, Ph.D.  
00:02:33 Sponsors: AG1, LMNT & Waking Up
00:06:15 Light, Circadian (24-hour) & Circannual (365-day) “Photoentrainment”  
00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin  
00:18:55 What Blind People See  
00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness  
00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps  
00:33:48 Are You Jet Lagged at Home? Chronotypes & Why Early Risers Succeed  
00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test  
00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger”  
00:44:55 Evening Sunlight; Blueblocker Warning  
00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness  
00:53:58 Screens at Night  
00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning  
01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules  
01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus  
01:07:19 Why Do We Sleep?  
01:08:17 Effects of Light on Appetite; Regular Light & Meal Times  
01:18:08 Samer’s Experience with Adjusting Meal Timing  
01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition  
01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor  
01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms  
01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited  
01:37:50 How Samer Got into the Study of Light  
01:39:33 Clock Gene mRNAs & More Accurate Biomarkers  
01:41:08 Light as Medicine  
01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder)  
01:43:35 How to Beat Jet Lag: Light, Temperature, Eating  
01:50:44 Vigor: The Consequence of Proper Timing  
01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap  
01:54:10 Melatonin, Pineal Calcification  
01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction  
01:59:08 Daylight Savings: Much Worse Than It Might Seem  
02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder  
02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity  
02:10:52 Synthesizing This Information, Samer on Twitter, Instagram  
02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research  
Disclaimer & Disclosures
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