Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Podcast #68
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- Опубликовано: 17 май 2024
- 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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Article Links
Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior: bit.ly/3MbtbeT
Skin Exposure to Ultraviolet B Rapidly Activates Systemic Neuroendocrine and Immunosuppressive Response: bit.ly/36nmojd
A visual circuit related to the periaqueductal gray area for the antinociceptive effects of bright light treatment: bit.ly/3xutcXo
Light exposure during sleep impairs cardiometabolic function: bit.ly/3xykAPq
Light-emitting diodes in dermatology: A systematic review of randomized controlled trials: bit.ly/3viUlJW
Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring: bit.ly/3vwHJPQ
Weeklong improved colour contrasts sensitivity after single 670 nm exposures associated with enhanced mitochondrial function: go.nature.com/3rA6IjT
Red light: A novel, non-pharmacological intervention to promote alertness in shift workers: bit.ly/3MfBbvI
Gamma Entrainment Binds Higher-Order Brain Regions and Offers Neuroprotection: bit.ly/3vqkgzB
Other Links
Light pads: amzn.to/3xAFVIb
Light boxes: amzn.to/36lHcaC
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, RUclips 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.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com 
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![Jason Aldean - Should've Been A Cowboy [Toby Keith Tribute] (Live from the 59th ACM Awards)](http://i.ytimg.com/vi/-B4nR-CgMVA/mqdefault.jpg)
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.
Inspiring and beautifully said.
why at dawn and dusk?
That's nice but this dimension is still garbage torture dump and many are still in suffering, no matter what you do you cant feel as good as higher realms
@@villagemagician1320 at dawn and dusk (your perspective) the sun is at a steeper diagonal angle whereby light passes through much more volume of ozone, other atmospheric layers, vapour, air, etc and smaller manometer light such as UV 365nm , violet , indigo, blue 440nm is absorbed more.
Meaning mostly what gets through is higher wavelengths mostly red 630nm through infrared 850nm + and it’s the red end that’s Good for our bodies, whilst the UV end is Bad for our bodies.
Ergo spending time in bright sunlight is healthier and safer closer to dawn and dusk, instead of the same duration spent in midday, (or late morning / early afternoon)
Because there is less UV our eyes and skin feel less attacked and we experience the feelings of warmth, cell relaxation endorphins
@@villagemagician1320 Because you get the red light naturally. Listening to this video and he will explain it all. ✨🍃🌼🍃✨
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.
I see.
Thankyou!
this is the way
Ok Mr.Robot
@41:05 v important point for daily life
Agree
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
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👍
What brand/model of red light lamp did you use if you don't mind me asking?
@@keithscott3 Did you get a reply to this Keith? I am currently searching out some sense of the safe protocols used for treating eyes and it appears to be a mystery about which few people will talk. Any help is appreciated. John
ok, it looks like no one is replying. Does anyone know what device Ruddy used or anyone else has satisfactorily and safely used to apply red light therapy to adult eyes? I guessed that there was no harm in trying to get an answer to this very important question.
@@keithscott3 I think my reply was deleted for containing specific product information in response to your question. Anyway, I think any red light source, be it a panel or a flashlight version will work. Just remember to exercise caution like I did, stay about 10 feet away from red light source and do not look directly at the light, look around the light and no more than 3-5 minutes at a time. I am still doing the protocol that works for me once or twice a week and I have maintained the gains that I made. Good luck.
@@ruddy6249 what do you use?
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
@@LEZPEZ1 I hope linking his own video is ok. It starts at 26:40: ruclips.net/video/hFL6qRIJZ_Y/видео.html
I haven't watched this ep yet and couldn't see that in the show notes. Could you recommend where i can find out about this?
@@gregorydiasmusic My comment to Dr. Huberman is ill placed. I am commenting on a previous episode which is linked above. I am sorry.
@@richhayman where's this so called link?
@@briangalloway3684 26:40 ruclips.net/video/hFL6qRIJZ_Y/видео.html
This topic will add to my spectrum of knowledge, making me brighter.
Extra points for science puns!
ROFLLLLLLL 😂😂😂😂
Easily one of the best comments I’ve read, bravo.
Excellent 😊
It's some serious science, don't take it lightly
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.
As a physicist with an optics background and a newfound interest in neurology I found this podcast wonderful on so many levels!
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.
fuck yeah
Wow!!! Dr. Huberman is a science hero !! As a physician who loves to save lives , I look up to his way of saving lives 🙏🏽
try carnivore diet, check out Dr. Ken Berry, good luck
Let us know if you try these light methods and if they worked. Keep up the good work!
Do you mind sharing what all you did? I need to overcome my depression
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.
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.
Haha and our evolved medical "experts" encouraged hiding inside during the past two years!
!
@@marybethbryant1858AA
@@marybethbryant1858unreal, huh
One reason many people died during that pandemic was the recent discovery of aspirn. Doctors were telling people to use it without any knowledge that too much could kill you. People were dying from overdosing on aspirn. Of course Bayer has managed to squash this information. Your children's doctor should warn you not to give aspirn to children when they have the flu just like they are supposed to tell you about the importance of vitamin D3 & K2. If they don't then you should find a new doctor.
I know I'm late here , but at 16 I started tanning every year all summer . I did this up until maybe 5 yrs ago . I'm now 47 and just went back tanning 1 month ago . Wow ! What a difference in my mood , feeling in general ! Lack of sunshine maybe what's making people so depressed and just plan outa their minds a bit ?
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.
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.
Why do you use it on your stomach? Have you seen any results? Thank you
Nothing like the real thing I.e. sunlight
Can you share which light therapy model you use? Do you have a link?
@@Gladriel-Llorian sunlight = uv rays
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 👌
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.
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.
Have you noticed progress even now?
I have been researching light therapy for my joint inflammation (I think it's just osteoarthritis). Can you tell me which red light panel you used? Do you have a link you can share?
Take alot of organic green juice for arthritis or moringa powder n high quality VitC...Avoid chemicals,colours preservatives, flavours, fragrances....For diabetes avoid carbs,the body makes sugar from proteins n fats.
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.
Years ago, I was one of those infants. Thank you for your service to humanity. ♡
Thank you sooo much for what u do. U saved 1 of us and now I work in healthcare
pseudoscience
My daughter was born in the winter...cold outside but sunny. I would put her in front of our window hoping she would benifit from the sun hitting her naked little body.
Thank you for what you do! My son had to be under the light and it was so stressful as a new mom! I just wanted to hold him! Then we had to have it when he went home, poor little guy! Now he’s healthy and 19y.o❤
Nobel laureate of the people every Monday. Thank you to all who make this podcast/channel possible!
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.
Which brand and where can I find one thats less than $300 that has near infared?
Interested as well
Where did you get the sauna?
@@LeveragedFinanceinfrared saunas are around 3K. You can only get a red light not a sauna for $300
@@LeveragedFinance you can buy light therapy panels with infrared lights for a few hundred bucks. Check out Mito Redlight.
I’m very light sensitive in that if I am living or staying in a dark house, it affects my mood and I crave light just to feel better. It’s not an easy thing to shake off. I recently moved home and have more light than in my previous home which makes enormous difference to my overall mood and wellbeing. I’m also lucky to live in a sunnier climate now. Previously suffered from SAD in Northern Europe - too many months a year to waste. These are life changing adjustments.
Thank you for the science and science-based tools that flipped my everyday life upside down! I can safely say that after watching all your lectures and regularly applying the presented tips and tricks, both my mental and physical performance have improved in every possible aspect. Very grateful for your passion to provide cost-free information to the public.
You're doing great job here Andrew. Day by day the number of people watching you is increasing. That is great to observe.
Greetings from Turkey
and Great Britain.
This is one of my favorite episodes! Thank you for existing, Dr. Huberman! You are amazing! ...and I'm sorry about Costello. 💖🙏🏼🕊️
People don't realise how significant this video is when you really listen to what Andrew is communicating.
Tha t s an assumption
@@johnwarner8569 the tables are smaller here than they are in Ecuador
They do realize.
yeah mainly bs
Yes!!! I’ve been thinking about the effects of light on hormones since I listened to this last night. I’m really excited for more research to come out. I hope there’s research on people who have hormonal imbalances after 40, and how light could be used in regards to hormones and aging.
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.
i work in 3 shift system healthcare. And i realy dont know if i want to keep going with it since its so damaging.
Like literally i often Times find myself dreaming about having that morning Routine getting up always the same time. Meditate and go Jogging. Thats a dream for me. But i need to find a way to get there
And do you see the sun? idk I'm kinda afraid the sun can damage my eyes
I have started taking my daily light dose ever since I watched your 2nd or 3rd episode on Sleep. It has tremendously helped and soon after my whole family started following these protocols .. thank you so so much for your contribution dear sir 😊😊🙏🏼🙏🏼🌹🌹😊😊
I have done outside skin exposure since this episode… what a game changer. My sleep is dramatically better, I feel more alive and my dry eyes are sooooo much better. During sleep my eyelids would stick to my eyeballs (no amount of lubricant would help)… no more!!
Wow!!
What is outside skin exposure… getting sunlight?
Thanks for sharing. I suffer from major dry eyes especially in the morning. Fingers crossed I see some improvement.
that's amazing 🙂
I love this! I’ve always needed a lot of light and bright (natural lit) rooms. I feel less motivated and somewhat depressed in darkly lit rooms-e.g hotel rooms. It makes so much sense! Thank you Dr. Huberman! ❤
In hotels , the first thing I do is pull them curtains wide open ! I swear many people don't ever open their blinds in their homes . Addicted to the dark . I never been a sunglass wearing person either . I hated seeing dark when it's light out !
This dr. Is awesome, pours his heart out and genuinely cares about humans! Always learn alot, especially biohacking!
Yeah, we do truly appreciate you 💛
I just want to tell you, he doesn't like the word "hacking", what he does is explaining the biology & then give you a tool aligned with the information or vise versa, for him is not "biohacking" is just playing the biology game.
As ever, big thank you to yourself and all involved in producing these ! Peace
Hello Andrew Huberman. I just want to say thank you, for all of the time and information you have put into your podcasts. Looking forward to watching every single one. It gives me so much hope in knowing how to move forward with my health issues. You are truly amazing. KB
I have to add that I absolutely love this podcast! I love science and so appreciate having "access" to the kind of information/knowledge from experts that it would take me a lot more time to acquire otherwise. Thank you!
This guy's just awesome. Thanks for putting out great content. For some of us students that weren't able to attend high quality universities this is a gem of value.
Touché
They dont teach a lot of this at "high quality universities"
your tools have made me significantly happier, feeling healthier and being more productive. Thank you so much for that, Andrew!
Thank you Andrew! Hope all these gracious comments bring you joy and satisfaction and also blessings for long and healthy wealthy life!!! ❤ im so lucky to be able to listen to your original podcasts. You are very generous and kind!
This video is full of depth and information that is so valuable, and the protocols you offer are accessible and free to everyone. True remembering of healing, I love learning about the science and it always seems to come back to returning to nature.
Thank you for this illuminating episode, I listened to it twice! Loved it so much. The relationship between Light and our bodies is so beautiful to me. It expands my heart every time I learn more about it. 😢✨ Our bodies requiring sunlight to function optimally is such a profound biological fact. It’s so deeply moving when you sit quietly and think about it. Definitely the best thing I’ve learned from this podcast. 💛 Soak up those photons, beloveds. ☀️😍✨🙏🏼
Good morning to all of you, another beautiful day with our lovely Professor. School is in session
Andrew has a gift for breaking things down and showing the various paths to improve one's self.
Dr. Huberman, any update on your personal data after months of red light panel use?
Thank you for you life-changing content! As a teacher, I have shared your lessons with many. ❤️
Just finished the episode on Lex's podcast. Thank you so much for sharing the wonderful information with the rest of us.
Dear Dr. Huberman,
Thanks for these videos. After watching your channel for a few months, I decided to re-start my learning in psychology but with more interest in neuroscience. I am now pursuing a master's in Neuroscience and the Psychology of mental Health from KCL. In our first module, I came across your paper (Huberman et al,. 2003) and was so happy that I wanted to share with you my excitement and let you know how your work affects many :-)
I love your teaching/explanation method....I can totally understand the way you connect the process of the the way the light effects the body. I just wish I had a memory that could retain these things better. I do have a body length LED light that I lay under and I love it. I do live in California and am in the sun enough. I want to thank you for sharing your gift with people online. You will be one of the people that I will continually be watching because you have amazing info to share. Thanks again.
This was such a good episode, didn’t want it to end... could listen to you for hours.
I went to third red light therapy last weekend. I was a little nervous but had to post how good it’s been already! I wanted to go for aging originally but found the joy of the NI bed! I am really thin and in northern no sun state. It was so good for me especially with my circulation, I was able to do my errands easily in the cold.. I have COPD and coughed up phlegm I didn’t know I had. Additionally my eyes have already improved, I’m writing this without my reading glasses. I went to a tanning salon and unfortunately the staff have no info on the levels of nanometers used but trust me, I’ll find out.
I love this man. So grateful for you Andrew!!! Best biology teacher ever!
Thanks for this. Within 3 months of starting a ‘formal daylight exposure’ practice each morning, friends noticed that I was looking super-well.🌝
This podcast is certainly one of your finest. Please consider devoting one podcast to joint health. If you have problematic joints getting exercise and even leading a full life are difficult.
Well Andrew Huberman, this lecture was life altering for me. I'll be making small changes immediately and bigger changes as I can figure out how to fit them into my life. Thanks for making this so relatable!
Thank you for your generosity and depth of the information you provide and all of your lectures. this episode was particularly mind blowing. You are incrementally changing my life for the good thanks again Andrew.
Getting sunlight through my living room south facing window seems to be really working, despite what Huberman says about being behind glass is not effective.
I live in the sunny Canadian prairies, and the low sun blazes into my home with such intensity in the winter that I can only stand about 20 mins laying on my black leather sofa in the sun. My closed eyes to the bright sun create a red “screen”, and I feel the infared rays penetrating deep into my skin. (Been doing this for a week and already seeing great benefits!) Much better mood, improved vision and sleeping much better!
Wow! Thats amazing to hear thanks for sharing. What sort of benefits you have seen so far?
@@queenbee7074 Better mood, more alert throughout the day, more productive, and easier to fall asleep;( however I also quit drinking entirely a few weeks ago, and my sleep quality improved at least 75% as a result!)
Might be my imagination, but it seems as if my vision is improving. Overall, I just feel much healthier!
Careful because with direct sunlight, we get ultraviolet A and B waves. The UVA can penetrate through glass. However, glass filters out the weaker UVB. Unfortunately it’s the UVB rays that are involved in the vitamin D production, and that ultimately counters the bad effects of the UVA rays.
A friend of mine told me years ago to get outside an walking in the sunlight for at least 20mins a day. Advice of the gods. It does wonders
an episode for sunscreen and skincare/ skin health would be awesome
Definitely. I was in the camp of sunscreen every day all day and the thought that as little sun as possible to deter skin cancer and skin health. Now I’m not so sure 🤔
Yes! My thoughts exactly! I am always SO conflicted on this...dermatologists say sunscreen is a must, other health experts say we need sunlight. What is the answer?
I'm 63. Never use sunscreen. Poison. Read ingredients. If u r burning, get some shade.
Several years ago, I read a book on red light therapy for pain and was very intrigued. I asked a good friend who is a doctor what she thought about it and she said it was hog wash. Looks like she was wrong!!! Thanks Dr. Huberman.
Ha!
Doctors seem to like to think they’re the authority on things they know nothing about. And a lot of doctors aren’t even interested to look at studies of it conflicts with something they’re saying. It’s always so fascinating to run into.
She isn't the only one. Many doctors and experts also scoffed at this miracle. The simplicity of just using "light" but not understanding the true miracle of that light or what all the spectrum within it, and each of it's own potential to serve other purposes, is now showing to be very naive.
LED is a real life changer and all discovered likely by accident and just by someone noticing something different taking place and checked it out more. The wonder of curiosity and observation.
Every. Time. Every time i watch/listen to your videos i am so incredibly blown away by the information you provide! Thank you!❤
Powerful talk. Thanks professor. Listening to this as I am doing my RLT. The benefits of RLT not only for the skin (antiaging) but also for so many health benefits always amazes me.
Greetings from Aus Andrew. Love your channel and when others have you as a guest, I've learned so so much. Thanks for bringing us the knowledge. I must say all the great drs i listen to recommend alot of the supps, lab tests and tech to keep our health at its optimum levels but to us low income people that just cannot afford to buy or invest in these, but who want to so so badly, to aid in our health/age optimization get left behind. Thank you though for allowing us to listen globally.👏🙏
I’m all about the light. I’m fortunate enough to be able to look at the sun as it’s coming up, during the day, and going down so I get all of the different spectrums of light. I also have an infrared sauna which has both near far and mid infrared and color therapy. This has been a huge benefit to my health.
what infrared sauna do you use?
Never knew light had all these properties on human biology. So glad I found this channel, it is a gold mine of knowledge presented in a very intuitive way. Thank you for all this content!
It does make perfect sense though if we look at all of nature and not just the humans in it. All of it is right there to see just in nature. The non animal kingdom is clear evidence of the pattern of behavior attuned to their circadian rhythm.
Thank you for wearing black and having a black background to save my phone battery, the environment and be less disruptive to my circadian rhythm if I choose to be suboptimal and watch in the evening
I think this is important and worth your attention.
When I was in art school I asked several professors how can the explain the powerful effect of complimentary colors on our nervous system. These color pairs have a powerful effect. I thinking about this I felt that if you consider these responses would have traveled up through the long line of species from which we evolved what associations empowered these specific pairs of colors . . . red & green . . .yellow & purple . . . blue & orange. The "color wheel" produces mixtures of these colors but none of the pairs across from each other have the power of these pairs. I think I now know why. By the way, these pairs represent our holidays Christmas . . . Red & Green . . . Easter Yellow & Purple . . Halloween Blue & Orange
How did the power of these pairs of colors evolve?
Red & green are a powerful pair as they indicate blood on foliage a powerful message for the whole line of organisms from which we evolved saying something like "lunch" or you may become "lunch" those that didn't react to red and green were less likely to survive
.
After many years I realized the evolutionary power of Yellow and Purple and Blue & Orange.
Yellow and Purple are the colors of Sunrise. The power of sunrise is the message for the nocturnal organisms to go to ground or face the diurnal predators. Again those that didn't respond to the appearance of this pair of colors most likely didn't add their DNA to evolution.
Orange & Purple are the colors of the Sunset. again a powerful message for the shift change of diurnal to nocturnal beings.
Recent treatments for PTSD involve having the patient sit outside for some period of time at Sunset. I believe it has been shown to set the body's clocks.
I hope you will at the least give some time to think of what I have determined to be the power of complimentary colors.
I would love to hear your thoughts.
Anita Pandolfi
Can’t wait to hear on effects in hormones with light therapy. Your videos are amazing. Thanks for sharing all the info!
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 ;)
🐱Arseniy The Great
Thank you very much Dr. Huberman for this particular topic, I just can’t help coming back to this video because I have learned and understood a lot through this video. I’m a Filipino Optometrist practicing Neuro-optometric rehabilitation and vision therapy. Syntonic Phototherapy is a big part of my work. I have shared this particular video to colleagues and even to my tiktok followers. God bless your work.
What an awesome show. Thanks for all the supportive science.
Great episode. Please look into the harmful effects of LED (flicker rate, spectrum, etc) for a future episode! The public needs to know!
i haven't watched this one yet but I wanted to take a moment to say thank you for everything you have shared Andrew. You are a most benevolent and wise king, I deeply salute you.
you are helping generations of people like me to tune into their personal and shared ecologies. the direct and flow-on cultural impact is so great it is beyond quantification.
Mr. Huberman, Your podcast has changed my life like night and day difference, and probably saved my life! I only started listening (which, i will admit was almost impossible for me before because of ADHD symptoms) about two weeks ago, but all ready in that time i have only *FELT* (key word there) stress like maybe only twice! I used to get mad about EVERY little thing! 😂
Again, I will be eternally great full, huge thanks)
It would be great sometime on one of your podcasts to include everyone that works currently at your lab. Effective leaders always seem to find the best talent. Given the quality of your podcast, I bet you have an outstanding team I think your team would like too.
That would be cool! It would be nice to know who's working behind the scenes.
Hello Dr.Huberman! Please do an episode dedicated to the healing properties of sound. For example, histotripsy ultrasound waves for the treatment of liver cancer. A technique pioneered in rats at the University of Michigan could improve outcomes for cancer and neurological conditions. Many thanks!
And smell!
I thoroughly enjoy your podcasts and appreciate the time and research that goes into them. I also greatly appreciate that you don't spend a bunch of time pontificating about how evolution is to thank for all these astounding biological activities. I will never understand how people can learn about these delicate and complex interactive systems, and be convinced that there was no engineering and design, that it all just happened by accident! The very idea of such interdependent complexity happening at the roll of a dice is in direct defiance of science and the scientific method!
You are amazingly comprehensive. Plus you answered a question I had wondered about for many years. Thanks Andrew.
Very informative topic. Thank you for all you do.
Greatest informational podcast ever. Thanks for helping me improve my life.
In deed👌
Absolutely well researched and delivered. I've been a huge fan and ongoing student of light and the whole of the electromagnetic spectrum, and specifically it's essential relationship to the human body, health, and related. These are very exciting times with regard to this area, and likewise very exciting to discover you and findings. Thank you for sharing, and please continue with this great work.
Dear Dr. Huberman,
I would greatly appreciate you shedding some light on the use use of natural light at sunrise and sunset vs the artificial red light.
Thanks 🙏 a million in advance.
Hallelujah!! Glory to the King and His promises 👑 thank you for your wisdom 🙏🏽
looking forward to the sunscreen episode. I've recently seen a lot of evidence showing the deleterious effects of the phthalates/parabens/etc in sunscreen and I am eager to hear your take on this.
Yes. The only safe sunscreens are zinc oxide-based and titanium oxide-based. I have had some fairly decent success with a combination of carrot essential oil and a little coconut oil but after the 30 minute mark I get out of the sun
Not only is most sunscreen bad for you, it's also bad for water quality and any native species living in water you go in while wearing sunscreen. It's a toxic, oily mess.
I would love the sunscreen episode too, although I don't use a lot...
I'm 63 and try to have a tan year-round or at least 9 months a year. I don't have wrinkles, and I'm not worried about skin cancer. The trick is to do it a little at a time. I've never used
sunscreen, and I rarely get sick. Never got Covid, did 22 flights in 21&22! Get out in the sun!
The sun gives life!
I read that exposing ones self to early morning sun and red light helps protect from the stronger uv rays later on and prevent burning
I'm a truck driver, 55 yrs of age, and have been using red light therapy to improve visual acuity. Although this is my own subjective opinion of my own experience, i can say it works for me. My eyesight has remained good regardless of age and I don't need glasses to read. Where red light therapy has been very beneficial to me is when I'm asked to start my day early for say a longer journey. This can mean being on the road at 3am rather than 7am. I would find driving in darkness, my eyesight wasn't as quick to react to changing conditions as id like and as consequence a lot more concentration effort was required to keep up. This could in part be that the sleep hormones haven't had time to drain away. So when I awake rather than put the main light on, instead I put the red light on, I sit on the edge of the bed 2-3 mins looking at the red light at a comfortable distance. I've noticed by the time I hit the road my eyesight is much much better, clearer, more reactive. I don't have to expend as much effort to concentrate to a level which i'm happy. I'm using an old Philips Infraphil lamp for this.
I love how you explain the science. I love AG1, thanks to you. Grateful for you. 💖
Really informative episode as always!! The part that UVB light boosts immune system makes so much sense, there's study about the correlation between D3 level and COVID fatality, now i can understand better.
Thank you for all of the work you do to create these videos. This is exactly the kind of content that I love to geek out on! Is light flickering phototherapy a form of EMDR? This is so interesting, as well as hopeful. You and Dr. Peter Attia create stellar content. Thank you.
Eye Movement Desensitization Reprocessing (EMDR) Therapy utilizes tools to stimulate Left / Right brain response. However, that's not associated with light therapy specifically. The therapy can be conducted with vibrating hand held devices that are activated and then with left then right hand vibration, you accomplish the activation of the amygdala. The amygdala is, for layman's terms" where we lock up trauma. The left right brain stimulation opens it up for access.
Fantastic Podcast for this red light enthusiast to listen to during my red light therapy. I listen throughout the day as well and made notes along the way.
I took great interest in your explanation of light waves making their way to the brain through your eyes as well as the information and studies done on light effects for vision.
I have seen you on other podcasts and appreciate all the time you take to prepare such a thorough podcast.
Thank you !
Incredible knowledge and great explanations. Thanks for the concise answers to hard questions of Photobiomodulation. Have to watch a few times to get all your wisdom. Thanks again!
…cont’d: “Thank you” is hardly enough, but your impact is enormous. This episode, and how you wrapped up so much of what’s being learned about light, was absolutely terrific!
BTW, I developed a small skin cancer on the arm I on which I was wearing the smart watch. Got it fixed and took off the watch. Just in case…
When I turn 100, Dr Huberman, you will be the first to know!!
Lee
Wow. I have weird skin in that one spot and always wondered if wearing the Apple Watch could cause problems, but assumed it would be known if it did. That’s crazy and I hope you’re okay. So glad I find out. Thank you!
Yes! Love light related topics.
Just want to mention that tanning beds are not uvb beds. In fact they are usually around 5% uvb/ 95% uva, with the highest uvb available around 10%. Those who are going for a tan love uva - even though it causes more wrinkles, more and worse cancer, and doesn't have the health benefits of uvb - it produces a darker tan faster (which, I'm sure all of us here now know, is not good when aiming for health benefits). It's alarming how little training tanning salon employees get about different wavelengths of light and how they affect us. One even tried to tell me that the red light booth gives you vitamin D.
It's also pretty much illegal to buy small narrow band UVB lamps [you must have a prescription for psoriasis or eczema, etc - huge tanning beds are totally okay though].
It's so nice that the truth about vitamin d and light is starting to permeate the collective consciousness. Now, if we could just get sunscreen that blocks out more UVA than UVB. Even though private companies have started to make changes, regulations haven't changed that I know of. Most people still don't know that SPF guarantees absolutely no protection from UVA.
Any vendor/link to get a uvb light?
Sperti
I can't appreciate more, thank you very very much for doing this. Influence light is so ubiquitous and prevalent everyone don't know lacking if it severely deter human activity (not only human he said).
As we realize the influence of it, we can be more conscious about importance of light, its very important.
Great podcast. Appreciate your continued enrichment of the quality of my life and most certainly many others.
Suggestion for folks: I bought a color changing “smart”light bulb (Feit, from Costco) and installed it in my bedside lamp. On the phone app, I set it to Red and set the timer so it turns on when my alarm goes off. Just space out looking at the light until my brain comes on line. Takes me at least 2-5 min to get out of bed anyway🤷🏽♀️ Easy way to sneak in that protocol.
I really feel for people who struggle in the mornings. Best time of the day, just before dawn. I wake up just before my alarm goes off and nearly every day the moment I wake, I'm ready to go. The total opposite of some of my family and after seeing how hard mornings are for them (literally walking into walls some mornings) frankly I hope I never understand.
Great tip. I’m going to apply it today. Thanks.
I have a light alarm that gets brighter over the course of 30 minutes. I spent $30 on it and would spend 10x as much.
Hi Dr. Huberman, thank you for all the work you do, your podcast has changed my life!
I have a podcast request, can you do a session specifically on procrastination?
I know you have done many great episodes on focus, goal setting, ADHD etc but it would be great to go deep on the neurobiology, psychology etc that underpins procrastination and protocols for dealing with it.
I feel I have spent much of my life in a battle with procrastination so any suggestions (maybe even understand what's normal) would be amazing.
Thanks,
it's also huge issue on our society especially teens
Sometimes i just think procrastination emerges from responsibilities you actually dont wanne have or missing passion. Let me give an example. I train 5 times a week and I am not borthered by it even if its repetitiv and actually quite boring. The thing is I see a reason in doing it and a potential goal. Now if I have for example to do homework whats the goal? Wow maybe a good note, a potential job where I have work 9 to 5 what else? I think if you have a goal in your mind that you really wanne archieve you dont procrastinate as much as you might think
+1 Would love an episode on procrastination
It's as simple or as complex as you make it. When you have the thought about something which needs doing, get off your ass and do it then. You will realise it generally requires more effort to avoid something than ot does to get it done, and you'll likely still have to do it regardless. If you find yourself coming up with reasons not to do it, ask yourself: when does a reason become an excuse. Be honest with yourself, you deserve it. Try to set up systems to make it easier, ie if I fully clean my home gym when I finish using it, i don't have to do it before I use it the next time so I'm more likely to use it. Wash the dishes as you prepare your meal, it is then one job not two. Etc, leaving the pots to soak does not make them easier to clean. It's not a reason, it is an excuse and a poor one. Procrastinating implies you're ok with being lied to because you are doing it to yourself. Yes I'm guilty too but the busier Iam the less I do it. The more I get done, the more I can fit in. No idea how that works, but we make time or we don't. Perhaps you need to ask yourself, are you looking for reasons or are you looking for more excuses? Do you know what your priorities are? Get hungry, keep your eyes on the prize and get after it. Don't punish yourself when you stumble. Life will kick you in the clackers sometimes, you don't need to do it yourself... unless you're into that, it takes all sorts I suppose.
Yes!!!!! Great idea…
Thanks Andrew for an illuminating poddy! I am 75 and since hearing your sleep podcast have been getting up earlier and walking (bayside, lucky me) and enjoying the early light in my eyes. I went to the optometrist for annual eye test and my sight has improved since last year! This practice does increase enthusiasm for life, as expressed by the previous commentator. I've told my son that you don't recommend melatonin supplements.
you mean you look at directly to sunlight ?
This episode is amazing. Thank you Dr. Huberman
Would love to hear more about sunscreen in a later episode too. As a parent I look out for the kids skin but I don’t put sunscreen on them right away as I feel they should have some natural light exposure. I also rarely wear it myself and take care of my skin by not having long sunbathing sessions!
Ever see The Peoples Chemist on YT?
I am half Euro and half Filipino/Native American. I turn white in winter and brown in summer. I find if I get some early spring sun..not too much...I can burn...but enough to get a little color..I have no need of sunscreen.
I personally think sunscreen is necessary but not THAT necessary, that u have to reapply every 2 hours
I'd love him to address sunscreen as well!
I've fully made my mind up about sunscreen after reading the following article: "Carcinogenic chemical benzene found in hundreds of US personal care products". According to the article it was found in 27% of sunscreens tested, there is NO safe amount for human exposure, and there is NO reason for it to be in there in the first place. The irony of people constantly slathering this stuff all over themselves and their children...
Just got back from my morning Huberman walk with my dog!!
Thank you Dr. Huberman for the great work.
Andrew huberman!! Thank you for being a godsend to humanity!!!
Great info...I just purchased a Red/NIR panel & appreciate your explanation of how to get the best use. Thank you Dr. Huberman!
Which one did you buy, size? Is it only for skin youth?
@@TheBroSplit I ordered a GembaRed Rex which has 2 Red wavelengths at 630 & 660; 2 NIR at 830nm & 850nm. I believe it is supposed to be for more than skin improvement, they mention this unit provides deeper penetration than their Groove unit which is more for beauty/skin. I am hoping to achieve some pain management for arthritis in my hands & knees. GembaRed has some great info on their RUclips Channel. I haven’t received the unit yet, very excited to see if red/NIR light therapy helps!
@shellykeyes8389 can you update, please?
This is fascinating. I hope you expand on this with sound, maybe even explore some of the otoacoustics work you did.
As always this information is excellent, especially how you present it (good instructor). Wish I had you for my nursing master's classes!
I think your such a helpful man, I enjoy your podcasts. I get so much from them.. thank you !