In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being.
Show notes: https://go.hubermanlab.com/HDM1kqz
Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5
*Timestamps*
00:00:00 Light
00:00:47 Physics of Light
00:01:57 Light & Body, Rods & Cones, Skin, Seasons & Melatonin
00:05:01 Melatonin Supplements?, Tool: Seasonal Sun Exposure; Reduce Night Light
00:09:15 Light, UVB, Skin Exposure, Testosterone & Estrogen, Fertility
00:12:38 UVB Light & Improved Pain Tolerance
00:14:54 Tool: Daily Sunlight Exposure Protocol; Blue Blockers
00:17:08 Seasonal Affective Disorder (SAD), Year-Round Sunlight Exposure
00:19:16 Enhanced Immune Function & UVB Light, Tool: Winter Light Exposure
00:21:37 Light, Wound Healing, Hair & Nail Growth
00:23:03 Tool: Mood, Dopamine & Avoid Nighttime UVB Light
00:25:38 Red Light Therapy, Infrared Light, Acne, Wound Healing & Scars; Mitochondria
00:29:19 Offset Age-Related Eyesight Decline, Red Light
00:33:35 Tool: Red Light Protocol, Frequency & Timing
00:36:15 Red Light for Shift Workers
00:37:55 Recap
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Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
