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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. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/pages/podcast1/ LMNT: https://partners.drinklmnt.com/free-gift-with-purchase?rfsn=6327528.ecaabe8&rfsn_cn=EXCLUSIVE+GIFT+FOR+THE+HUBERMAN+LAB+COMMUNITY Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Thorne https://www.thorne.com/u/huberman Social & Website: Instagram - https://www.facebook.com/unsupportedbrowser Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/unsupportedbrowser TikTok - https://www.tiktok.com/@hubermanlab Website - https://www.hubermanlab.com/ Newsletter - https://www.hubermanlab.com/newsletter Subscribe to the Huberman Lab Podcast: Apple Podcasts: https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110 Spotify: https://spoti.fi/34Xod5H Google Podcasts: https://music.youtube.com/googlepodcasts Other platforms: https://www.hubermanlab.com/podcast Article Links Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior: https://www.cell.com/cell-reports/fulltext/S2211-1247(21)01013-5?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2211124721010135%3Fshowall%3Dtrue Skin Exposure to Ultraviolet B Rapidly Activates Systemic Neuroendocrine and Immunosuppressive Response: https://onlinelibrary.wiley.com/doi/10.1111/php.12642 A visual circuit related to the periaqueductal gray area for the antinociceptive effects of bright light treatment: https://www.sciencedirect.com/science/article/abs/pii/S0896627322001477 Light exposure during sleep impairs cardiometabolic function: https://www.pnas.org/doi/10.1073/pnas.2113290119 Light-emitting diodes in dermatology: A systematic review of randomized controlled trials: https://onlinelibrary.wiley.com/doi/10.1002/lsm.22791 Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring: https://bit.ly/3vwHJPQ Weeklong improved colour contrasts sensitivity after single 670 nm exposures associated with enhanced mitochondrial function: https://www.nature.com/articles/s41598-021-02311-1?error=cookies_not_supported&code=01e0cb11-57d5-47c5-95b5-1db7911d502e Red light: A novel, non-pharmacological intervention to promote alertness in shift workers: https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub Gamma Entrainment Binds Higher-Order Brain Regions and Offers Neuroprotection: https://www.cell.com/neuron/fulltext/S0896-6273(19)30346-0?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S0896627319303460%3Fshowall%3Dtrue Other Links Light pads: https://www.amazon.com/s?k=light+drafting+pad&crid=1VM9JNM1EXPPT&sprefix=light+drafting+pad,aps,88&ref=nb_sb_noss Light boxes: https://www.amazon.com/s?k=light+box+1000+lux 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. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com/