Andrew Huberman: Using Light (Sunlight, Blue Light and Red Light) to Optimize Health (Huberman Lab Podcast)

The video is about using light to optimize health. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, discusses the various ways in which light can be used to improve skin health, appearance, and longevity, aid in wound healing, regulate hormones, and even offset dementia. He explains how light can change the genes that cells express and affect biological pathways, and provides specific protocols and tools extracted from peer-reviewed literature that can be used to modulate health using different wavelengths or colors of light. Huberman also mentions the history of using light for therapeutic purposes and highlights recent research on red light therapy for offsetting age-related vision loss.

This video by Andrew Huberman was published on Apr 18, 2022.
Video length: 02:23:43.

The video by Andrew Huberman discusses the various ways in which light can be used to optimize health.

The video covers topics such as skin health, wound healing, hormone balance, sleep, alertness, mood, and even dementia. The video explains how light can be translated into electrical signals in the brain and body, leading to changes in gene expression and biological pathways. The video also discusses the history of light therapy and its use in treating various diseases and improving health. The video provides specific protocols and tools extracted from peer-reviewed literature that can be used to modulate health using different wavelengths or colors of light. The video also mentions the work of Dr. Glenn Jeffrey and his lab, which has done pioneering research on the role of red light therapy for offsetting age-related vision loss.

The video concludes with an announcement of two live events where Andrew Huberman will discuss science and science-based tools for mental health, physical health, and performance.

• The Huberman Lab Podcast is a science-based podcast hosted by Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine.
• The podcast focuses on using science and science-based tools to improve everyday life.
• Today's episode discusses the use of light to optimize health.
• Light can be translated into electrical signals in the brain and body.
• Light can change the genes that cells express and affect biological pathways.
• Light can affect skin health, appearance, and longevity.
• Light can aid in wound healing.
• Light can regulate hormones.
• Light can affect sleep, alertness, mood, and dementia.

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

Introduction

• Welcome to the Huberman Lab Podcast
• Discussing science and science-based tools for everyday life
• Hosted by Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine
• Today's episode focuses on the use of light to optimize health

The Power of Light

• Light can be translated into electrical signals in the brain and body
• Light can change the genes that cells express and affect biological pathways
• Light can affect skin health, appearance, and longevity
• Light can aid in wound healing
• Light can regulate hormones
• Light can affect sleep, alertness, mood, and dementia

Mechanisms of Light

• Light can be used to modulate the activity of cells in the brain and body
• There are photo therapies that have a strong foundation in quality science
• Over a hundred years ago, people were thinking about the use of light for the treatment of various diseases and for improving health
• Many therapies are used today in high-quality hospitals and research institutions
• Red light therapy has been shown to offset age-related vision loss

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

Red Light Therapy

• Exposure to red light early in the day can offset much of the vision loss that occurs in people 40 years or older
• The entire duration of the therapy is just one to three minutes done just a few times per week
• Red light therapy allows cells in the back of the eye to replenish the mechanisms by which they create ATP
• Red light therapy has been shown to improve skin health, appearance, and longevity
• Red light therapy can aid in wound healing

Conclusion

• The use of light to modulate health is a powerful tool
• There are specific protocols and tools extracted from peer-reviewed literature that can be used to modulate health using different wavelengths or colors of light
• Andrew Huberman will discuss the mechanisms by which light affects the brain and body and provide specific protocols for using light to optimize health
• Andrew Huberman is hosting two live events in May 2023 to discuss science and science-based tools for mental health, physical health, and performance

Introduction

• The video is about using light to optimize health.
• Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, discusses the various ways in which light can be used to improve skin health, appearance, and longevity, aid in wound healing, regulate hormones, and even offset dementia.
• He explains how light can change the genes that cells express and affect biological pathways, and provides specific protocols and tools extracted from peer-reviewed literature that can be used to modulate health using different wavelengths or colors of light.
• The video is separate from Huberman's teaching and research roles at Stanford.
• The sponsors of the podcast are Athletic Greens and Thesis.

Athletic Greens

• Athletic Greens, also called AG1, is a supplement that covers the foundational vitamin, mineral, and probiotic needs of the body.
• It also contains adaptogens and things like zinc for immune system function.
• The probiotics in Athletic Greens are one of the key features that enhance the gut microbiome.
• Athletic Greens has the correct prebiotics and probiotics that ensure a healthy gut microbiome.
• Athletic Greens is delicious and can be mixed with water and a little bit of lemon or lime juice.

Thesis

• Thesis makes custom nootropics, which are smart drugs that are aimed at getting the brain and body into particular states for particular types of work or physical activity.
• Thesis understands that being smart involves various things such as creativity, focus, and task switching, and each one of these involves different operations in the brain and different neurochemicals.
• Thesis has developed custom nootropics that are designed to get the brain and body into a particular mode such as focus, clarity, or motivation.
• Thesis tailors those custom blends to the individual, based on a quiz taken on their site.
• Taking the quiz on the Thesis website will help determine the best custom nootropic blend for the individual's specific needs and the things they don't want.

Element

• Element is a properly balanced electrolyte drink that has no sugar.
• When we get our electrolytes in the proper ratios, the cells of our brain and body can function optimally.
• Every cell of the body requires electrolytes to function, and in particular the neurons of the brain and body require sodium to function.
• While people with pre-hypertension and hypertension need to be careful about increasing their sodium intake, many people do well to increase their sodium intake, provided it's in the proper balance with potassium and magnesium.
• Element provides that proper balance if you'd like to try it.

The Physics of Light

• Light is electromagnetic energy.
• Light energy travels in little waves.
• Light energy impinges on your brain and body.
• Energy can change the way that other things behave.
• Light energy can cause reactions in cells of your body.

Light Wavelengths

• Light has many different wavelengths.
• Sunlight and other forms of light also have other wavelengths of light that we can't see.
• Humans are not a species that can see into the infrared realm of the spectrum.
• Pit vipers can sense in the infrared spectrum.
• Ultraviolet light is a really good example of light energy that's coming from the sun and is in our environment.

Light and Health

• Light can be used to repair particular organs like your skin, eyes, and brain.
• Light energy can change the genes that cells express and affect biological pathways.
• Light can offset age-related vision loss.
• Light can regulate hormones.
• Light can aid in wound healing.

Light Therapy

• There are specific protocols and tools extracted from peer-reviewed literature that can be used to modulate health using different wavelengths or colors of light.
• Red light therapy can offset age-related vision loss.

The Physics of Light

• Light is made up of different wavelengths, which can be thought of as different colors.
• There are truly colors of light that we can't see, but have powerful impacts on our brain and body.
• Different wavelengths of light can penetrate tissues to different depths.
• Longer wavelength light, such as red light and near infrared light, can penetrate deeper into tissues.
• The physics of light interacts with the physical properties of our skin and other tissues, affecting their absorbance properties.

Biological Impacts of Light

• Different wavelengths of light impact our tissues at different levels, literally at different depths.
• Different wavelengths of light are best absorbed by particular organelles within our cells.
• Different organelles within our cells are responsible for different functions, and can be stimulated by particular wavelengths of light.
• Different wavelengths of light can be used to stimulate the function of particular organelles within particular cells within particular organs of our body.
• Light is a powerful form of energy that can target the particular locations in our cells, in our organelles, in our organs, and in our body to the extent that no other form of energy can.

How Light is Converted into Biological Signals

• Light is converted into biological signals through the absorption of light energy by certain pigments or colors in the thing that is receiving the light energy.
• The fundamental thing to understand is the notion of absorption of light energy by pigments or colors in the thing that is receiving the light energy.
• The absorbance properties of a given surface determine whether or not light energy goes and stays at that location and has an impact on that location or whether or not it bounces off.
• All biological functions of light have to do with the absorbance or reflectance of light or light passing through that particular thing.
• The three primary examples of how you take light in your environment and convert it into biological events are photoreceptors in the back of your eyes, skin, and other parts of the body.

Photoreceptors in the Back of Your Eyes

• Photoreceptors in the back of your eyes are responsible for converting light energy into biological events.
• There are two major types of photoreceptors: rods and cones.
• Rods are very elongated and absorb light of any wavelength, while cones are more sensitive to light and have different photo pigments that allow them to absorb different wavelengths of light.
• Rods are very sensitive and can detect very small numbers of photons, while cones are less sensitive and require brighter light to function.
• The cones in the back of your eyes are responsible for color vision and are sensitive to different wavelengths of light.

Skin and Light Absorption

• Skin also absorbs light energy through the pigment melanin.
• Melanocytes are the cells that create pigmentation of the skin, and the degree of pigmentation varies depending on genetics, location, and light exposure.
• People towards the equator tend to have more melanocyte activity than people who are located at the north pole.
• Light exposure can affect the activity of melanocytes and their ability to produce pigmentation.
• The absorbance properties of the skin determine whether or not light energy is absorbed and has an impact on the skin.

Other Parts of the Body and Light Absorption

• Other parts of the body also absorb light energy through various pigments and colors.
• For example, the skin on the palms of your hands and the soles of your feet absorb more light energy than other parts of the body.
• The absorbance properties of different parts of the body determine whether or not light energy is absorbed and has an impact on those parts.
• Light can also affect the activity of cells in other parts of the body, such as the liver and the brain.
• The use of light therapy for various health conditions is an area of ongoing research and development.

The Effects of Light on Skin Pigmentation

• Light, specifically ultraviolet (UV) short wavelength light, can change the way melanocytes function for better or worse.
• Melanocytes are a specific example of how a pigment absorbs light of a particular length.
• UV light creates a set of biological signals within melanocytes that changes skin pigmentation.
• Photoreceptors, such as melanocytes, absorb light of a particular wavelength and create changes in skin pigmentation.
• Every cell of the body, including those that are part of bone tissue or heart tissue, can be affected by light.

The Indirect Effects of Light on the Body

• Light can change the way cells function for better or worse.
• Light can impact the biology of organs and tissues, including the skin, eyes, and spleen.
• Light can be absorbed by particular pigments or properties of surfaces that those light waves land on.
• Light can penetrate deep to the skin and access at least certain tissues and cells of the body.
• Light can be a transducer, meaning a communicator of what's going on in the environment around you.

The Rapid Effects of Light on Biology

• Light can impact our biology in very fast ways.
• Going from a dimly lit or dark room to a very brightly lit room can cause an immediate wake-up signal to the brain and body.
• The release of adrenaline is similar to the release of adrenaline if you were to be dropped into very cold water.
• Light can convey a signal from the eyes to an area of the brain stem called the locus coeruleus, causing the release of adrenaline.
• This is an example of a rapid effect of light on our biology that has a hardwired biological mechanism at the other end.

The Slow Integrating Effects of Light on Biology

• Light can impact our biology in moderately fast ways.
• The body takes information about light in the environment and averages it over time.
• This is known as slow integrating effects of light on our biology.
• The body is taking information about light in the environment, not in a snapshot acute sense.
• This is an example of a slow integrating effect of light on our biology that can be very powerful and long lasting.

The Effects of Light on Biology

• Light can change the way that your biology works.
• Circannual rhythms are a calendar that exists within your body, using hormones released into your brain and body each day and each night to know where you are in the 365-day calendar year.
• Light arriving on the eyes is absorbed by a particular cell type called the intrinsically photosensitive ganglion cell, which communicates to particular stations in the brain that connect to the pineal gland.
• Light activates the intrinsically photosensitive melanopsin cells, which shuts down the production of melatonin from the pineal gland.
• The duration of melatonin release is affected by the amount of light in your environment, with more light leading to a shorter duration of melatonin release.

Circannual Rhythms and Hormones

• Circannual rhythms are a calendar that exists within your body, using hormones released into your brain and body each day and each night to know where you are in the 365-day calendar year.
• The earth travels around the sun once every 365 days, and depending on where you are on the earth, you get more or less light each day on average depending on the time of year.
• In short days, you have more darkness, and if you understand that light arriving on the eyes is absorbed by a particular cell type called the intrinsically photosensitive ganglion cell, it's just a name you don't need to know the name but if you want it's the so-called intrinsically photosensitive ganglion cell also called the melanopsin cell because it contains an opsin a photopigment that absorbs short wavelength light that arrives through sunlight.
• These particular cells communicate to particular stations in the brain that in turn connect to your so-called pineal gland, which releases a hormone called melatonin.

The Role of Light in Determining Where You Are in the Journey Around the Sun

• The environment around us is converted into a signal that changes the environment within us, with melatonin being well known for its role in making us sleepy each night and allowing us to fall asleep.
• The levels of melatonin that are in most supplements are far too high to really be considered physiological, with melatonin supplementation having a number of different effects not just related to sleep but also related to bone mass, gonad maturation, and more.
• Melatonin can positively impact bone mass, turning on the production of osteoblasts which are essentially stem cells that make more bone for us, making our bones stronger and replacing damaged aspects of our bone.
• Melatonin is also involved in maturation of the gonads during puberty, with the effects of melatonin tend to be suppressive on maturation of the ovaries.

The Effects of Light on Hormones

• Light activates the intrinsically photosensitive melanopsin cells, which shuts down the production of melatonin from the pineal gland.
• The duration of melatonin release is affected by the amount of light in your environment, with more light leading to a shorter duration of melatonin release.
• Melatonin is a transducer, it's a communicator of how much light on average is in your physical environment.
• Melatonin can have a number of different effects not just related to sleep but also related to bone mass, gonad maturation, and more.

Melatonin and its effects on the body

• Melatonin is a hormone that regulates sleep and wake cycles.
• It is produced by the pineal gland in the brain and is associated with darkness.
• Melatonin can increase bone mass but reduce gonad mass, affecting functions such as sperm production and testosterone production.
• It has powerful regulatory effects on other tissues in the body.
• Melatonin is a powerful modulator of placental development during pregnancy.

Melatonin and central nervous system function

• Melatonin is associated with the dark phase of each 24-hour cycle.
• It can have effects on waking up or making the body feel more sleepy.
• Melatonin regulates how awake or asleep we are.
• It regulates our timing of puberty.
• It regulates how gonads function even in adulthood.

Melatonin and immune system function

• Melatonin is among the most potent antioxidants.
• It has protective effects on the immune system.
• It can activate the immune system.
• It has anti-cancer properties.
• It is not the way it works to combat cancer.

Light and melatonin regulation

• Light impacts cells within the nervous system to regulate melatonin levels.
• Melatonin regulates how awake or asleep we are.
• It regulates our timing of puberty.
• It regulates how gonads function even in adulthood.
• It regulates bone mass.

Melatonin and cancer prevention

• Melatonin has anti-cancer properties.
• It is not the way it works to combat cancer.
• The rise and fall of melatonin every 24-hour cycle have anti-cancer and antioxidant effects.
• Hormones in general are responsible for these slow modulatory effects on our biology.
• Light throughout the year changes the way that different cells and tissues and organs of the body are working.

The Effects of Light on Melatonin

• Light powerfully inhibits melatonin, a hormone that regulates sleep-wake cycles.
• Exposure to bright overhead fluorescent lights at night can immediately plummet melatonin levels.
• Melatonin needs to come on early in the night to regulate sleep-wake cycles.
• Avoiding bright light exposure to the eyes in the middle of the night can help maintain normal melatonin levels.
• Disrupting the fundamental signal that occurs every night can lead to various health problems.

Avoiding Bright Light Exposure

• Try to avoid bright light exposure to the eyes in the middle of the night.
• Limit the amount of light required to safely move through the environment.
• Avoid getting bright light in your eyes during your sleep cycle.
• Close the blinds and limit artificial light inside.
• Use long wavelength light (red or amber) to bypass some of the inhibitory effects of light on melatonin.

Melatonin Supplementation

• Melatonin supplementation can be powerful and impact various health functions.
• Be cautious about melatonin supplementation as it can change the normal rhythms in how much melatonin is being released into the brain and body.
• Melatonin is available over-the-counter without a prescription.
• Taking melatonin at high levels can lead to various health problems.
• Animals of all kinds, including humans, will seek out mates and engage in mating behavior more frequently during the long day.

The Effect of Light on Hormones and Reproductive Behavior

• Light can suppress melatonin, which in turn reduces overall levels of testosterone and estrogen in males and females.
• Exposure to light, particularly UVA blue light, can trigger increases in testosterone and estrogen and the desire to mate.
• The accelerator on the desire to mate and mating behavior driven by exposure to light is not the exposure of light to the eyes, but the exposure of skin to particular wavelengths of light.
• The skin is an endocrine organ that produces and influences hormones, and exposure to light can affect the production and release of these hormones.
• A recent study published in the journal Cell Reports found that exposure to UVA blue light induced a skin-brain-gonad axis and sexual behavior in both mice and humans.

Introduction

• The study looked at the effects of UVB light exposure on mice and humans.
• The study found that UVB light exposure increased sex steroid levels in mice and humans.
• The study also found that UVB light exposure enhanced female attractiveness and increased the receptiveness or desire to mate in both sexes.
• The study found that UVB light exposure enhanced follicle growth and egg maturation in females.
• The study established a protocol for UVB light exposure that involved exposing the skin to uv light that was equivalent to about 20 to 30 minutes of midday sun exposure.

Effects of UVB Light Exposure on Mice

• Mice tended to seek out mating more and mate more when exposed to UVB light.
• There were increases in gonadal weight (testy size and ovarian size) when mice were exposed to UVB light past a certain threshold.

Effects of UVB Light Exposure on Humans

• UVB light exposure increased sex steroid hormones such as testosterone and estrogen in humans.
• UVB light exposure enhanced female attractiveness and increased the receptiveness or desire to mate in both sexes.
• UVB light exposure enhanced follicle growth and egg maturation in females.

Protocol for UVB Light Exposure

• The study established a protocol that involved exposing the skin to uv light that was equivalent to about 20 to 30 minutes of midday sun exposure.
• The protocol involved wearing long sleeves and avoiding sunlight for a few days to establish a baseline.
• The protocol involved receiving a dose of uv light exposure that was about 20 to 30 minutes outdoors, wearing short sleeves, no hat, no sunglasses, and doing activities such as reading, talking, and going about other activities.

Section 1: Psychological Changes in Human Subjects

• The study found significant increases in hormones such as beta estradiol, progesterone, and testosterone in both men and women after getting 10 to 12 uvb light exposure treatments.
• Testosterone increases were significantly higher in men from countries with low uv exposure compared to individuals from countries with high uv exposure.
• The study also found that people with darker skin need more vitamin D3 and sunlight exposure to activate the d3 pathway.
• Melanocytes, the cell type that produces pigment, have a higher efficiency at creating pigment in people with darker skin, which means less sunlight is able to impact the d3 pathway.
• The study found that people with paler skin and/or originating from countries with less uvb light exposure had greater increases in testosterone overall compared to those who already received a lot of ubb exposure.

Section 2: Seasonal Changes in Testosterone

• The study found that testosterone levels were lowest in the winter months and highest in the months of June, July, August, and September.
• The amount of sunlight exposure that one is getting to their skin influences their psychology in terms of increased desire to mate and other factors.

Section 3: UVB Exposure and Testosterone Levels

• The study found that getting more uvb exposure leads to higher testosterone levels.
• The amount of sunlight exposure that one is getting to their skin influences their psychology in terms of increased desire to mate and other factors.

Section 4: Recommendations for Bright Light Exposure

• Andrew Huberman recommends that people get as much bright light exposure as they safely can in the morning and throughout the day for both sleep and mood.

The Effects of UVB Light on Romantic Passion

• A study found that both males and females had higher levels of romantic passion after getting UVB light treatment.
• Women focused more on increases in physical arousal and sexual passion, while men scored higher on the cognitive dimensions of passion.
• Testosterone and estrogen levels increased, which could be driving the psychological changes.
• A component of the study had no deliberate daylight sunlight exposure for 20 or 30 minutes but rather just looked at hormone levels throughout the year and found that the increase in day length correlated with increases in testosterone and sexual passion.
• Sunlight and day length can impact the melatonin pathway and thereby take the foot off the break on testosterone, estrogen, and the desire to mate.

The Mechanism of Light Impacting Hormones and Desire to Mate

• Light can directly trigger hormone pathways and desire to mate and mating behavior.
• Sunlight exposure to the skin upregulates the activity of something called p53, which is involved in the maturation of cells and various aspects of cellular function.
• P53 activity was required for the downstream increases in ovarian size, testicular size, testosterone increases, and estrogen increases that were observed.
• The gene knockout studies were done on mice, but the effects simply do not occur if p53 is removed from the skin.
• To increase testosterone and estrogen, mood, and feelings of passion, it is recommended to get two to three exposures per week of 20 to 30 minutes of sunlight exposure onto as much of the body as possible.

The Effects of Sunlight on Health

• Sunlight can burn the skin, causing sunburn.
• Sunscreen can protect against sunburn, but it may not block all effects of sunlight.
• People should prioritize the health and avoidance of sunburn on their skin.
• Getting more sunlight exposure during the winter months and still getting sunlight exposure in the summer months can have impressive effects on health.
• UVB light can increase pain tolerance in longer day conditions and as we saw with the effects of UV on hormones and mating.

Watch the video on YouTube:
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Podcast #68 - YouTube