Light Exposure

Welcome to the podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

You can also find the Reason & Wellbeing on YouTube here.

 

People and resources featured in this episode:

Greg Potter, PhD. Follow Greg on Instagram here

Podcast: What Is Healthy Sleep? | Greg Potter (Solo Episode)

Podcast: Sleep Duration and Health: Are We All Doomed? | Greg Potter (Solo Episode)

Podcast: Your Body Clock: How to Align Your Circadian Rhythms for Better Health and Performance | Greg Potter (Solo Episode)

 

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

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Andrew Huberman, professor of neurobiology at Stanford University and host of the Huberman Lab podcast, returns for another special journal club episode. Andrew introduces an observational study investigating the influence of light exposure on circadian clock regulation and its link to mental health, while Peter covers a phase III clinical trial employing immune checkpoint inhibitors for the treatment of metastatic cancer. They delve into the essential findings of their respective papers, elucidate the reasons for their enthusiasm, and tackle potential limitations and unanswered questions. Additionally, they provide valuable insights into their approaches for comprehending research studies, aiding listeners in independently navigating this process.

We discuss:

• The intricate relationship between light exposure, circadian rhythms, and mental health [3:30];
• The importance of low solar angle sunlight, and other types of light needed for optimal mental and physical health [12:00];
• Promising new lightbulb technology that simulates low solar angle sunlight [17:45];
• The significance of both darkness and the need for direct light exposure to the eyes, specifically [20:00];
• Some tips and advice regarding optimizing light exposure, blue blockers, and effects on circadian rhythm [22:15];
• Andrew presents a paper which suggests avoiding light at night and seeking light during the day is associated with better mental health [25:45];
• Examining the data: the negative impact of increasing nighttime light exposure and the positive effects of daytime light exposure [34:30];
• Statistical analysis: the importance of focusing not only on statistical significance but also clinical relevance, power analysis, error bar range, and more [45:45];
• Takeaways from the study of daytime and nighttime light exposure [49:45];
• The practicalities of minimizing light exposure and screen time at night, the use of sleep trackers, and overall challenge of modern, indoor lifestyles [55:15];
• Potential limitations of the light exposure study, reverse causality, and the complex interplay of variables in epidemiological studies [1:06:00];
• A tangent on diet soda and sugar substitutes as an example of reverse causality [1:13:15];
• Andrew and Peter’s take on the causality vs. correlation of light exposure to mental health, the damage of circadian disruption, and the interpretation of observational data [1:17:30];
• A primer on the immune system as background for the paper Peter chose [1:25:00];
• Background on cancer: causes, how it evades the immune system, and the logic behind immune checkpoint inhibitor therapy [1:35:45];
• Peter presents a paper on immune checkpoint inhibitor therapy in cancer patients [1:50:15];
• Unpacking the results of the checkpoint inhibitor trial [1:59:45];
• Other noteworthy observations, including the differing results between males and females [2:15:30];
• Adverse effects resulting from treatment with an immune checkpoint inhibitor targeting CTLA-4 [2:20:00];
• Why melanoma is especially responsive to immunotherapy, and the remarkable success story of immunotherapy for pancreatic cancer [2:25:15];
• Why immunotherapy may be the most important hope we have for treating cancer [2:35:30];
• Avoiding melanoma: the sunscreen debate, sunburn as the biggest risk factor, and more [2:38:45]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

Recently I had the pleasure of hosting a live event in Chicago, IL. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Chicago, IL at The Chicago Theatre. We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and our second show in Sydney at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:02:42) What Is Your Best Advice to Keep My Brain Healthy in Old Age? (00:07:07) How Can I Optimize Sleep While Working 24 Hour Shifts? (00:10:17) How Does Hypnosis Therapy Work? (00:17:15) Psychedelics in Clinical Therapy (00:30:23) How Has Your Podcast Changed Your Life? (00:35:21) What Do You Feel Is the Next Big Thing in the Health Space? (00:44:31) Daylight Saving Time: Is It Worth the Productivity Trade-Off? (00:46:34) Enhancing Neuroplasticity: Strategies for a 19-Year-Old College Student (00:50:17) How Can We Transform the American Education System to Be More Effective? (00:54:06) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer

Welcome to the podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

 

You can also find the Reason & Wellbeing on YouTube here.

 

People and resources featured in this episode:

Greg Potter, PhD. Follow Greg on Instagram here.

Journal article: Sleep Health: Can We Define It? Does It Matter?

Podcast: Your Body Clock: How to Align Your Circadian Rhythms for Better Health and Performance | Greg Potter (Solo Episode).

Podcast: Chrononutrition, Chronoexercise, Chronopharmacology, and Circadian Disruption in Society | Greg Potter (Solo Episode).

Podcast: The Effects of Shift Work on Health and Performance | Debra Skene, Professor of Neuroendocrinology.

Podcast: How Shift Workers Can Use Light, Melatonin, Naps, Physical Activity, and Nutrition to Feel Better | Debra Skene, Professor of Neuroendocrinology.

 

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

Welcome to the podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

You can also find the Reason & Wellbeing on YouTube here.

 

People and resources featured in this episode:

Debra Skene, PhD. Find out more about Debra here. Follow Debra on Twitter (“X”) here.

Greg Potter, PhD. Follow Greg on Instagram here.

Journal article: Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults.

Journal article: Meal timing regulates the human circadian system.

Website: ConsumerLab.

 

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

Welcome to the podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

You can also find the Reason & Wellbeing on YouTube here.

 

People and resources featured in this episode:

Debra Skene, PhD. Find out more about Debra here. Follow Debra on Twitter (“X”) here.

Greg Potter, PhD. Follow Greg on Instagram here.

Journal article: Circadian rhythm and sleep disruption: causes, metabolic consequences, and countermeasures

Journal article: Separation of circadian- and behavior-driven metabolite rhythms in humans provides a window on peripheral oscillators and metabolism

 

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Plunge: https://plunge.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Mood & Mental Health Toolkit (00:03:10) Sponsors: Plunge, Eight Sleep & Waking Up (00:05:35) First Principles of Self-Care & 6 Pillars of Mental Health (00:13:58) Pillar #1: Sleep & Sleep Routine (00:18:00) Pillar #2: Light, Sunlight (00:24:38) Tool: Nighttime Environment & Darkness (00:28:33) Pillar #3: Movement; Pillar #4: Nutrition (00:33:18) Sponsor: AG1 (00:34:51) Pillar #5: Social Connection (00:40:00) Pillar #6: Stress Control; Physiological Sigh (00:45:40) Tool: Raise Stress Threshold, Deliberate Cold Exposure (00:50:00) 6 Pillars & Brain Predictability, Affect & Emotion (00:57:58) Pharmacology, Psychedelics, Supplements & Neuroplasticity (01:06:25) Sponsor: InsideTracker (01:07:26) Tool: Emotional Granularity (01:14:39) Tool: Heart Rate Variability & Emotional Graduality; Physiological Sigh (01:23:49) Tool: Unconscious Mind (01:26:54) Tool: Self-Concept, Self-Narrative Exercise (01:34:34) Tool: Unconscious Mind & Dream Analysis; Liminal States (01:42:52) Tool: Journaling; Generative Drive (01:52:43) Tool: Processing Trauma (02:00:43) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Welcome to the brand-new podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

You can also find the Reason & Wellbeing on YouTube here.

People and resources featured in this episode:

Greg Potter, PhD. Follow Greg on Instagram here.

Exercise: Life Compass values exercise (see page 5).

 

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

Welcome to the brand-new podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

You can also find the Reason & Wellbeing on YouTube here.

People and resources featured in this episode:

Greg Potter, PhD. Follow Greg on Instagram here.

Book: Time, Love, Memory (Weiner).

Product: Lumie light boxes for seasonal affective disorder.

Software: f.lux.

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

Welcome to the brand-new podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

You can also find Reason & Wellbeing on YouTube here.

People and resources featured in this episode:

James Hewitt. Find out more about James here.

Greg Potter, PhD. Follow Greg on Instagram here.

Podcast: humanOS Radio.

Article: Greg’s Resilient Nutrition caffeine article.

Journal article: Tim Brown’s consensus recommendations on light exposure.

 

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

In this episode, I host Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jetlag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introducing Dr. Samer Hattar, Ph.D. (00:02:33) Sponsors: AG1, LMNT (00:06:15) Light, Circadian (24 hour) & Circannual (365 day) “Photoentrainment”  (00:14:30) Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin (00:18:55) What Blind People See  (00:20:15) When, How & How Long to View Light for Optimal Sleep & Wakefulness (00:30:20) Sunlight Simulators, Afternoon Light Viewing, Naps (00:33:48) Are You Jetlagged at Home? Chronotypes & Why Early Risers Succeed  (00:38:33) How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test (00:42:16) Viewing Light in Middle of Day: Mood & “Light Hunger” (00:44:55) Evening Sunlight; Blueblocker Warning (00:48:57) Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness (00:53:58) Screens at Night (00:56:03) Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning (01:01:05) The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules (01:05:05) Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus (01:07:19) Why Do We Sleep? (01:08:17) Effects of Light on Appetite; Regular Light & Meal Times (01:18:08) Samer’s Experience with Adjusting Meal Timing (01:22:51) Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition (01:30:15) Age-Related Changes in Timing of Mental & Physical Vigor   (01:31:44) “Chrono-Attraction” in Relationships; Social-Rhythms (01:33:40) Re-setting Our Clock Schedule; Screen Devices Revisited (01:37:50) How Samer Got into the Study of Light  (01:39:33) Clock Gene mRNAs & More Accurate Biomarkers (01:41:08) Light as Medicine (01:42:48) ADHD (Attention-Deficit Hyperactivity Disorder)  (01:43:35) How to Beat Jetlag: Light, Temperature, Eating (01:50:44) Vigor: The Consequence of Proper Timing  (01:52:15) Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap (01:54:10) Melatonin, Pineal Calcification (01:55:25) Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction (01:59:08) Daylight Savings: Much Worse Than It Might Seem  (02:05:27) Eye Color & Sensitivity to Light, Bipolar Disorder (02:09:28) Spicy Food, Genetic Variations in Sensory Sensitivity  (02:10:52) Synthesizing This Information, Samer on Twitter, Instagram (02:13:00) Conclusions, Ways To Support the Huberman Lab Podcast & Research Title Card Photo Credit: Mike Blabac Disclaimer