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Using Light (Sunlight, Blue Light & Red Light) to Optimize Health

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.

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.
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) Using Light to Improve Health
(00:04:49) Sponsors: AG1, 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, Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

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.
For the full show notes, visit 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) Using Light to Improve Health
(00:04:49) Sponsors: AG1, 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, Supplements, Instagram, Twitter, Neural Network Newsletter
Disclaimer
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