Episode
Dr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
2:15:27
Published: Mon Oct 25 2021
Description
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 Thesis: https://takethesis.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, Thesis, Momentous (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
Chapters
This podcast presents a new model of how light, activity, and feeding rhythms converge to support optimal health, and how misalignment of these can affect mental and physical health.
00:00 - 01:59 (01:59)
Summary
This podcast presents a new model of how light, activity, and feeding rhythms converge to support optimal health, and how misalignment of these can affect mental and physical health. It discusses specific protocols to optimize sleep, metabolism, and wellbeing.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
This episode emphasizes how InsideTracker's specific recommendation based on various lifestyle and nutritional factors in addition to single-ingredient supplements can help build a systematic and scientific approach optimized for cost and effectiveness, which is essential for optimal brain and body health.
01:59 - 07:05 (05:05)
Summary
This episode emphasizes how InsideTracker's specific recommendation based on various lifestyle and nutritional factors in addition to single-ingredient supplements can help build a systematic and scientific approach optimized for cost and effectiveness, which is essential for optimal brain and body health.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
Our sleep-wake cycle is controlled by the circadian clock that regulates the period length of our sleep rhythm, which is usually longer than 24 hours.
07:05 - 11:40 (04:34)
Summary
Our sleep-wake cycle is controlled by the circadian clock that regulates the period length of our sleep rhythm, which is usually longer than 24 hours. If we are in constant conditions, we will still have a daily rhythm, but it will not exactly be 24 hours.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The most primitive form of vision, which connects the eyes to the rest of the brain, is what some early versions of human beings had before pattern vision.
11:40 - 19:01 (07:21)
Summary
The most primitive form of vision, which connects the eyes to the rest of the brain, is what some early versions of human beings had before pattern vision. Cells that perform this role are similar to insect eyes, and relay light environment subconsciously to the areas in the brain that have and house the circadian clock or the circadian pacemaker.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
This podcast discusses how even those who are blind can still be entrained to the light-dark cycle and how light can impact our sleep-wake rhythms, all at a subconscious level.
19:01 - 23:24 (04:22)
Summary
This podcast discusses how even those who are blind can still be entrained to the light-dark cycle and how light can impact our sleep-wake rhythms, all at a subconscious level.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
Morning sunlight is important for adjusting the day-night cycle, as shown by Jamie Zeitzer's lab at the Stanford Sleep Lab.
23:24 - 27:50 (04:25)
Summary
Morning sunlight is important for adjusting the day-night cycle, as shown by Jamie Zeitzer's lab at the Stanford Sleep Lab. Even on cloudy days, there is enough intensity to help with this adjustment.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The circadian system is very sensitive to light, and humans going up North have been exposed to a light environment that is completely changed causing problems.
27:50 - 33:35 (05:45)
Summary
The circadian system is very sensitive to light, and humans going up North have been exposed to a light environment that is completely changed causing problems. Being exposed to bright light in the day is not going to have negative effects; however, if you put humans in artificial conditions, the way they perceive light and darkness changes.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The relationship between light and the circadian clock affects our sleep patterns.
33:35 - 38:39 (05:04)
Summary
The relationship between light and the circadian clock affects our sleep patterns. People who sleep and wake up early generally performs better in life, whereas certain factors such as late waking, staying indoors and using bright light late at night can shift the body clock causing a delay in the start of the day.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
This episode delves into the tripartite model of sleep regulation which looks at three components that help regulate sleep: the circadian clock, the homeostatic drive, and the direct effect of the environment.
38:39 - 45:13 (06:33)
Summary
This episode delves into the tripartite model of sleep regulation which looks at three components that help regulate sleep: the circadian clock, the homeostatic drive, and the direct effect of the environment. The discussion looks at the benefits and drawbacks of viewing light for biological purposes and how it affects our sleep cycle.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The assumption that blue light causes harmful effects on the eyes and health is unfounded, as people may actually be experiencing screen-induced headaches from prolonged exposure to devices.
45:13 - 50:27 (05:13)
Summary
The assumption that blue light causes harmful effects on the eyes and health is unfounded, as people may actually be experiencing screen-induced headaches from prolonged exposure to devices. While blue light can cause retinal damage under extreme circumstances, it does not necessarily mean that blocking blue light is a solution for screen time related discomfort.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The speaker explains the complexities of dealing with light and suggests finding the minimum required light level at night, preferably dim red or candlelight.
50:27 - 54:02 (03:34)
Summary
The speaker explains the complexities of dealing with light and suggests finding the minimum required light level at night, preferably dim red or candlelight. It's not as simple as just blocking blue light or getting a lot of light during the day, as white light is composed of several colors.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
In this podcast, Dr. Satchin Panda discusses his research on the effects of light exposure on the human body's stress, mood, and learning systems.
54:02 - 1:00:21 (06:19)
Summary
In this podcast, Dr. Satchin Panda discusses his research on the effects of light exposure on the human body's stress, mood, and learning systems. Even when we don't disrupt our circadian rhythms, light at the wrong time of day can have profound effects.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The circadian rhythm and the homeostatic drive respond to the light-dark cycle which affects sleep and eventually determines one's behavior.
1:00:21 - 1:06:45 (06:24)
Summary
The circadian rhythm and the homeostatic drive respond to the light-dark cycle which affects sleep and eventually determines one's behavior. Light stimulates certain brain regions, and exposure to it during the day can help regulate sleep patterns and mood.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The speaker's lab is investigating whether or not non-sleep deep rest protocols can compensate for sleep, as many people are not getting the sleep that they need.
1:06:45 - 1:09:23 (02:37)
Summary
The speaker's lab is investigating whether or not non-sleep deep rest protocols can compensate for sleep, as many people are not getting the sleep that they need.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
Understanding how IPRGCs affect circadian rhythm can help regulate sleep and wake cycles, as well as improve overall health.
1:09:23 - 1:16:25 (07:01)
Summary
Understanding how IPRGCs affect circadian rhythm can help regulate sleep and wake cycles, as well as improve overall health.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
This podcast discusses the importance of syncing meal times with our circadian rhythm, as well as the benefits of periodic fasting on liver health, brain health, metabolic factors and endocrine factors.
1:16:25 - 1:20:13 (03:47)
Summary
This podcast discusses the importance of syncing meal times with our circadian rhythm, as well as the benefits of periodic fasting on liver health, brain health, metabolic factors and endocrine factors.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The speaker shares how adjustments to food intake, exposure to light, and exercise can help regulate sleep and improve metabolism for weight control.
1:20:13 - 1:22:58 (02:45)
Summary
The speaker shares how adjustments to food intake, exposure to light, and exercise can help regulate sleep and improve metabolism for weight control.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The tripartite model of meal times, light exposure, and sleep plays a crucial role in regulating sleep-wake cycle.
1:22:58 - 1:26:53 (03:54)
Summary
The tripartite model of meal times, light exposure, and sleep plays a crucial role in regulating sleep-wake cycle. Eating and light viewing behavior should be stopped as you head towards sleep and exercise should be done during the period of time in which you feel most alert.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The speaker highlights the importance of timing of sun exposure, exercise and food intake to optimize health.
1:26:53 - 1:29:50 (02:56)
Summary
The speaker highlights the importance of timing of sun exposure, exercise and food intake to optimize health. He argues that the term "chronotype" is limited in expressing these complex interactions and suggests a need for a new term that encompasses the phase relationship between these factors.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
Our sleep patterns may have an evolutionary basis, with the need for some individuals to be night owls and others to be early risers in order to protect the group from predators during vulnerable hours.
1:29:50 - 1:33:54 (04:03)
Summary
Our sleep patterns may have an evolutionary basis, with the need for some individuals to be night owls and others to be early risers in order to protect the group from predators during vulnerable hours. This is also reflected in the social rhythm of our communities.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The social rhythm affects sleep, eating habits and can lead to obesity and mood disorders, among others.
1:33:54 - 1:43:12 (09:18)
Summary
The social rhythm affects sleep, eating habits and can lead to obesity and mood disorders, among others. Circadian phase measurement is important for understanding the effect of giving drugs at certain times and the impact of social habits on our health.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
Shifting your relationship to light and aligning with local food schedules can help regulate your body clock and alleviate the need for medication.
1:43:12 - 1:47:45 (04:33)
Summary
Shifting your relationship to light and aligning with local food schedules can help regulate your body clock and alleviate the need for medication. Understanding the importance of getting light after the temperature low can also aid in maintaining a healthy sleep schedule.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The podcast discusses the importance of circadian rhythm in being able to work, focus, and exercise optimally, and the ways to shift your clock and avoid gastrointestinal issues.
1:47:45 - 1:52:09 (04:23)
Summary
The podcast discusses the importance of circadian rhythm in being able to work, focus, and exercise optimally, and the ways to shift your clock and avoid gastrointestinal issues.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
The quality of sleep is not just about its duration but also demands our biological clock right in sync with the correct light-dark cycle.
1:52:09 - 1:57:24 (05:15)
Summary
The quality of sleep is not just about its duration but also demands our biological clock right in sync with the correct light-dark cycle. An imperfect alignment of the clock can lead to sleep maintenance problems, making people feel sleepy in the day and get confused between naps and real sleep.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
Artificial light is causing animals to mate and reproduce at the wrong times, which can lead to extinction.
1:57:24 - 2:03:23 (05:58)
Summary
Artificial light is causing animals to mate and reproduce at the wrong times, which can lead to extinction. While this issue is not common in humans, it can have negative effects on animal populations.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
Do people with light-colored eyes have heightened light sensitivity?
2:03:23 - 2:12:08 (08:45)
Summary
Do people with light-colored eyes have heightened light sensitivity? The lack of pigmentation in the iris may lead to receiving more light, and it may be helpful for people to understand that morning people may simply experience less pain in their eyes from brighter morning light.
EpisodeDr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
PodcastHuberman Lab
Samer recommends writing a book about the Tripartite Model, regardless of what it may be called.
2:12:08 - 2:15:37 (03:28)
Summary
Samer recommends writing a book about the Tripartite Model, regardless of what it may be called.