Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Podcast #68

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.

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Timestamps
00:00:00 Using Light to Improve Health
00:04:31 The Brain-Body Contract
00:05:17 AG1 (Athletic Greens), Thesis, 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, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter, Brain-Body Contract

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[tappersuzie]

For the last 3 weeks (Feb/March) I have been walking while praying in the morning (Northeast USA) 530am-7am catching the sunrise, in very light clothing. Between the cold, the walk, the prayer, the air, the light, I am changing. My brain, my emotions, my hope .... feel like I'm getting younger. I'm very grateful for scientists like Dr. Huberman. I'm beginning to a similar practice at sundown for 45 minutes. Life is beautiful, life is a gift.

[richhayman]

Hi Dr. Huberman,

I just wanted to inform you that when you defined the default and tasks modes of our brains with reference to ADHD it changed my life. Now that it has a name, I can target it and most times, shut it down. Sometimes it puts up a fight but for the most part I am able to refocus and move forward in a way I have never been able to before. I am about to turn 50!

Anyway, I cannot thank you enough and do not want to waste anymore of your time.

You, sir, are amazing.

I have passed your channel on to anyone who lends me their ear since the beginning.

Hi from Hanover, Ontario, Canada, Planet Earth.

Sincerely,

Rich Hayman

[ruddy]

After doing red light therapy for my eyes for about 5 days, 3 minutes per session in the morning at home, I am now able to thread a needle without my glasses, trim my dog's nails without squinting my eyes, and read all the ingredients on my supplements and on sunscreens without my glasses on. Unbelievable! I protected my eyes by staying about 10 feet away and not looking directly at the red light but looking around it, like having a panoramic view and it worked! Thanks for the information Andrew, yours is a podcast that keeps on giving👍

[wrvbrah]

I was super skeptical about red light therapy but after watching this video I decided to give it a try. Didn’t want to spend too much money, so I bought Astral Glow’s red light device on Amazon to use on my face, and I’ve been using it for 3 months now. The redness on my face has gone away and my face has gotten way clearer!! Def a believer now

[Metz]

Morning walk, light, cold exposure, water, fresh air. Best start into the day. Bonus: do this with a loved one or friend. It'll kick-start your day.

[jopo]

This topic will add to my spectrum of knowledge, making me brighter.

[mikewatkins]

As a physicist with an optics background and a newfound interest in neurology I found this podcast wonderful on so many levels!

[ritamariekelley]

I've been focused on getting natural light daily. I am sleeping much deeper, waking up less during the night. I now marvel consciously at the colors of sky, trees, breeze. It's made a difference in 3 weeks.

[chrisrios]

Living with BPD and depression has been extremely difficult for me. I thought for sure I’d die by now. However, your videos tied into my efforts with therapy and my psychiatrist have saved me. I appreciate the information you are sharing with people to benefit from. Thank you.

[kcowgirl]

During 1917 Spanish Flu pandemic and early TB treatment, exposure to air and sunlight was a key factor in treatments. Patients were outside on beds for hours a day.

[evab]

I use red and infrared light pad, for whole body, daily. There are 6 modes, red, infrared, mixed lught, continuous, pulsating. 10 minutes on my back, 10 min.on my stomach. My last physical and blood test was great.
Even my ILGF -1 growht hormone level was 200. Range is between 20 - 226, according laboratory. I am 70. And bone density test saying SIGNIFICANTLY INCREASED BONE DENSITY( previous test I had 3 years ago, indicating starting osteoporosis.
The red infrared pad looks like is worth the money.

[christinas]

As a physiotherapist using physical methods such as infrared light, ultrasound, electrical stimulation, magnetic fields, etc for years in our area of rehabilitation and healing different tissues in human body I m feeling very satisfied after watching your video. It is true, after using this methods for years, for their great advantages and healing qualities.

[TheBroSplit]

Morning routine: wake, Sunlight in the eyes, meditation, ice bath, weight training or cardio. Sometimes I sprinkle in the breathing for 5 minutes (physiological sighs) and the time space dopamine practice. Diet needs to get better and I'm a swing shift worker. Some days, some nights with days off In Between.

[alospm]

Love this! I’m only a couple of minutes in and I got excited because as a NICU nurse, I use phototherapy ALL THE TIME for newborns with hyperbilirubinemia.

[Steppow]

Your content is just life changing. I'm an exercise physiologist who's been struggling with moodswings and lack of energy during 70+ hour workweeks. This episode and the one about dopamine release changed everything within a week. Made the appropriate adjustments and within days I feel like Superman again. Thanks for making this science easily accessible for a fellow scientist. I have a gym and do Personal Training, so I don't have the ability to stay updated on the latest science in this specific area. Thanks a million 👌

[Kblades]

I have a infrared sauna and I swear by it! I've used it every day for over a year and it is AMAZING. I recently broke my hip in an accident and had a hip replacement and it helped me heal.

[mmechrizma]

This video is changing my life. I have rheumatoid arthritis so do several of my family members, along with diabetes, seasonal depression, skin legions- just like typical US families and i tried n infrared light tonight for pain & inflammation. I immediately felt the pain subsiding. Its like a whole new world. I lived in costa rica and moving back to Utah i suspected played into a lot of my health problems because i was healthy there and here i feel my body falling apart. I think light therapy is going to be very beneficial for me and many others. Thank you so much for an amazing video.

[JohnOrbit]

Andrew Huberman’s ability to balance pertinent data with the ability to relate that pertinent data is amazing. Excellent job, Andrew! Thank you once again for all you do.

[ArseniyCat]

My late cat Arseniy the Great, after whom this account is named, strictly followed Dr. Huberman's advice on light viewing (although he was not familiar with the podcast). Every morning of his entire life, Arseniy would wake up slightly before dawn, eat a protein-rich breakfast (that, I realize, is Dr Jordan Peterson's advice implemented) and go out for a walk at exactly the time of sunrise.
Arseniy would always have lunch at about 1pm and would take a nap after lunch. He would then go for a second bout of his cat business and would normally come back shortly after sunset for a healthy omega-3 rich dinner and go to sleep until the next sunrise.
Arseniy was the Top cat of the village: he killed vipers and caught mice, he outlived all his enemies, left ample healthy progeny, and was immensely popular with female cats. When he grew too old for long walks, ladies would come visit him in our garden. He lived a very rich and eventful life and passed away peacefully at over 20 years of age.
So, to all of us night owls, here's an example of a nocturnal animal who thrived by following the diurnal circadian rhythm ;)

[goduinn]

I cannot recommend early mornings enough, myself and my wife undertook dawn walks with our dogs, after 2 months I feel utterly regenerated, we are both sleeping far better, I was a 5 hr a night max person now I'm up at 7hrs + with no issues and I feel great. Simply resetting our circadian rhythm has been a game changer.