Essentials: Using Light to Optimize Health

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.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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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

(00:08:32) Sponsor: ROKA

(00:09:47) Tool: Melatonin Levels & Reduce Night Light

(00:10:31) Light, UVB, Skin Exposure, Testosterone & Estrogen, Fertility

(00:13:54) UVB Light & Improved Pain Tolerance

(00:16:10) Tool: Daily Sunlight Exposure Protocol; Blue Blockers

(00:18:25) Sponsor: AG1

(00:19:16) Seasonal Affective Disorder (SAD), Year-Round Sunlight Exposure

(00:21:24) Enhanced Immune Function & UVB Light, Tool: Winter Light Exposure

(00:23:45) Light, Wound Healing, Hair & Nail Growth

(00:25:11) Tool: Mood, Dopamine & Avoid Nighttime UVB Light

(00:27:46) Sponsor: Function

(00:29:25) Red Light Therapy, Infrared Light, Acne, Wound Healing & Scars; Mitochondria

(00:33:06) Offset Age-Related Eyesight Decline, Red Light

(00:37:22) Tool: Red Light Protocol, Frequency & Timing

(00:40:02) Red Light for Shift Workers

(00:41:42) Recap

Disclaimer & Disclosures

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