Episode
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health
2:22:09
Published: Mon Apr 18 2022
Description
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 Thesis: https://takethesis.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, Thesis, Momentous (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
Chapters
Light can modulate the activity of cells in the brain and body, which can affect biological pathways and gene expression.
00:00 - 04:22 (04:22)
Summary
Light can modulate the activity of cells in the brain and body, which can affect biological pathways and gene expression. While some light therapies lack a scientific foundation, there are phototherapies that have a strong basis in quality science and are used for the treatment of various diseases and to improve health.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
Our bodies convert light into signals that impact our organ health and disease prevention.
04:22 - 12:43 (08:21)
Summary
Our bodies convert light into signals that impact our organ health and disease prevention. While there are wavelengths of light we can't see, understanding light as energy is important to grasping its impact on our body.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
Different wavelengths of light can impact tissues and organs in the body at different depths, which can lead to changes in how cells and organs function.
12:43 - 21:26 (08:43)
Summary
Different wavelengths of light can impact tissues and organs in the body at different depths, which can lead to changes in how cells and organs function. Certain pigments or colors can absorb specific wavelengths of light, and longer wavelength light like red and near-infrared light has the ability to penetrate through tissues and skin.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
This podcast discusses the role of melanocytes and the absorption of ultraviolet light in creating changes in our skin pigmentation, as well as the ways in which photoreceptors inform other cells about the presence of light.
21:26 - 30:23 (08:56)
Summary
This podcast discusses the role of melanocytes and the absorption of ultraviolet light in creating changes in our skin pigmentation, as well as the ways in which photoreceptors inform other cells about the presence of light.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
Melatonin has immense benefits on various body functions, so it is important to be cautious while supplementing it, as it can impact regular rhythms of melatonin release into the brain and body across the year, which can lead to potential health risks.
30:23 - 45:00 (14:37)
Summary
Melatonin has immense benefits on various body functions, so it is important to be cautious while supplementing it, as it can impact regular rhythms of melatonin release into the brain and body across the year, which can lead to potential health risks.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
Exposure to UV blue light can increase testosterone and estrogen in animals and humans, leading to a higher desire to mate.
45:00 - 53:57 (08:57)
Summary
Exposure to UV blue light can increase testosterone and estrogen in animals and humans, leading to a higher desire to mate. This effect is not caused by light exposure to the eyes but rather to the skin.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
Sunlight exposure not only helps activate the P53 pathway in keratinocytes, but it also increases testosterone and estrogen levels.
53:57 - 1:07:45 (13:47)
Summary
Sunlight exposure not only helps activate the P53 pathway in keratinocytes, but it also increases testosterone and estrogen levels. People with paler skin and those from countries with less UVB light exposure had greater increases in testosterone compared to those who already had a lot of UVB exposure.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
Accessing sufficient UVB light during winters can enhance the functionality of the spleen and activate the sympathetic nervous system to keep our immune system sharp and combat infections.
1:07:45 - 1:23:30 (15:45)
Summary
Accessing sufficient UVB light during winters can enhance the functionality of the spleen and activate the sympathetic nervous system to keep our immune system sharp and combat infections. Even cloud-covered days provide far more light energy than artificial indoor light sources.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
UVB exposure is essential for optimal health as it leads to the renewal and proliferation of cells and tissues in our body.
1:23:30 - 1:32:24 (08:53)
Summary
UVB exposure is essential for optimal health as it leads to the renewal and proliferation of cells and tissues in our body. The effects of illuminating larger areas of skin and eyes with UVB light include the increase in hormone levels, reduction in pain, and improvement of our immune status, among others.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
New study indicates light exposure, even during sleep, disrupts our sympathetic nervous system and metabolism.
1:32:24 - 1:38:37 (06:13)
Summary
New study indicates light exposure, even during sleep, disrupts our sympathetic nervous system and metabolism. Sleeping in moderately lit environments can cause an increase in nighttime heart rate and a decrease in heart rate variability, leading to an overly active sympathetic nervous system.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
Low level light therapy, or LLLT, involves using red and infrared light therapy to promote biological pathways in cells of the sebaceous gland, hair cell niche, and skin's stem cells.
1:38:37 - 1:51:11 (12:33)
Summary
Low level light therapy, or LLLT, involves using red and infrared light therapy to promote biological pathways in cells of the sebaceous gland, hair cell niche, and skin's stem cells. This type of therapy can help treat various conditions, and is a non-invasive alternative to traditional treatments.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
Red light therapy has been found to reduce the amount of reactive oxygen species in rods and cones, as well as improve visual function in individuals 40 years and older by reducing cholesterol deposits and reactive oxygen species in order to improve neuronal function.
1:51:11 - 1:59:23 (08:11)
Summary
Red light therapy has been found to reduce the amount of reactive oxygen species in rods and cones, as well as improve visual function in individuals 40 years and older by reducing cholesterol deposits and reactive oxygen species in order to improve neuronal function.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
Red light therapy has been shown to have many benefits for the skin, and many commercially available red light panels combine red light and near infrared light.
1:59:23 - 2:03:58 (04:35)
Summary
Red light therapy has been shown to have many benefits for the skin, and many commercially available red light panels combine red light and near infrared light. A study found that red light of 670 nanometers and near infrared light of 790 nanometers were effective and could be complimentary.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
Red light exposure of dim brightness can effectively stimulate alertness, making it the preferred light source for those who need to stay awake at night.
2:03:58 - 2:09:31 (05:33)
Summary
Red light exposure of dim brightness can effectively stimulate alertness, making it the preferred light source for those who need to stay awake at night.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
The researchers found that by delivering certain patterns of light flicker, the brain as a whole starts to entrain, meaning it matches to those particular patterns of light flicker.
2:09:31 - 2:20:50 (11:18)
Summary
The researchers found that by delivering certain patterns of light flicker, the brain as a whole starts to entrain, meaning it matches to those particular patterns of light flicker.
EpisodeUsing Light (Sunlight, Blue Light & Red Light) to Optimize Health
PodcastHuberman Lab
The Huberman Lab Podcast invites feedback and suggestions for future episodes through the comment section on YouTube.
2:20:50 - 2:22:30 (01:40)
Summary
The Huberman Lab Podcast invites feedback and suggestions for future episodes through the comment section on YouTube. The podcast is now partnered with Momentus Supplements which provide high-quality single-ingredient formulations that ship internationally, and can be found on livemomentus.com/huberman.