Essentials: Using Light to Optimize Health
In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00:00) Light
(00:00:47) Physics of Light
(00:01:57) Light & Body, Rods & Cones, Skin, Seasons & Melatonin
(00:05:01) Melatonin Supplements?, Tool: Seasonal Sun Exposure
(00:08:32) Sponsor: ROKA
(00:09:47) Tool: Melatonin Levels & Reduce Night Light
(00:10:31) Light, UVB, Skin Exposure, Testosterone & Estrogen, Fertility
(00:13:54) UVB Light & Improved Pain Tolerance
(00:16:10) Tool: Daily Sunlight Exposure Protocol; Blue Blockers
(00:18:25) Sponsor: AG1
(00:19:16) Seasonal Affective Disorder (SAD), Year-Round Sunlight Exposure
(00:21:24) Enhanced Immune Function & UVB Light, Tool: Winter Light Exposure
(00:23:45) Light, Wound Healing, Hair & Nail Growth
(00:25:11) Tool: Mood, Dopamine & Avoid Nighttime UVB Light
(00:27:46) Sponsor: Function
(00:29:25) Red Light Therapy, Infrared Light, Acne, Wound Healing & Scars; Mitochondria
(00:33:06) Offset Age-Related Eyesight Decline, Red Light
(00:37:22) Tool: Red Light Protocol, Frequency & Timing
(00:40:02) Red Light for Shift Workers
(00:41:42) Recap
Disclaimer & Disclosures
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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.