How light exposure affects circadian rhythms and mental health | Peter Attia and Andrew Huberman

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This clip is from episode 286 - Journal club with Andrew Huberman: light exposure on mental health & an immunotherapy for cancer
In this clip, Peter and Andrew discuss:
- What causes seasonal affective disorder?
- The effects of daytime light exposure and nighttime dark exposure
- How to reset your circadian rhythm
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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[@ziv2liv]

I watched quite a few videos of Dr.Attia as an interviewer and interviewee. I also watched some of Andrew Huberman's videos. The obsession with longevity is mind boggling. I understand the natural quest for longer life and life worth living, but there are factors which are in our control and some of which are not (Genetics, workload, etc.) and at some point the obsession become more disruptive than effective. No one should be obsessed with their VO2 Max, or their Blood sugar, or their optimal daily workout. Life dictates certain level of stress, whether it's work, relationship, social interactions etc. You can modulate it to a certain degree but at some point you have to live your life and if you have life goals (professionally and socially) those stresses will be with you. The rules are simple: Avoid ultra process food, eat a variety of food and in moderation, don't deprive yourself, exercise as much as busy life allows you, don't fall for supplement or concussions and most of all find a real partner in life that can create synergy with you. BTW, I'll be 70 years old this year, so I gain some life experience... 😀

[@RBC0405]

Getting out in the sunlight for half an hour within 60 mins of waking has really helped me sleep better!

[@roxydina7615]

You two are so helpful with your podcasts, you tube vids, books, etc. to us, the public. It’s like a ministry to your fellowman / woman.🙏

[@dabd8175]

*females

[@indranidasgupta8982]

Great video!!

[@GoTeamLonnee]

♥️My 2 favorite teaching Doctors in the whole universe! You have saved my life, my family for eternity! I only wish I could afford you for my personal family physician.♥️♥️ HUGS. #priceless

[@muzzybeat]

Did anyone catch what the "four types of light" are that we need for optimal mental health, which Andrew mentioned starting at 8:15? I only heard him mention three: sunrise, sunset, and middle of the day.

[@ty777]

The fourth is absence of light, so darkness at night. Especially no artificial bright lights between 10 pm - 4 am

[@muzzybeat]

@@ty777Of course! Thank you much!

[@vivarc2]

"Trigger this phenomena" @7:28 ....yes our normal state is quite a phenomena... let's get there

[@4242brvrdbd]

So I’ve been hopping in a tanning booth for 5 minutes a couple times a week at 5 am at my gym.. it’s super bright.. but I’ve been doing this solely for mental / circadian reasons with no evidence that it works.. hope so!

[@anitahernandez1207]

So, to sum up the “nerd” speak, what you’re really saying is that the body can thrive better with longer sunlight days,🌞which makes sense. Therefore, that may be why some are diagnosed and experience SAD in the winter.⛄️ On the other hand, most people live in populated cities.🌃 So, in other words, mental health will always be a challenge because those cities not only have artificial lighting but it’s on 24 hours a day, whether it’s a person in an office, shopping in a grocery store, department store, looking at their computer screen, or sleeping at night while city lights (electrical grid) are still operating. Then there are places like New York and Los Angeles, where lights are operating around the clock. Then there are people that live near airports and railroad tracks and the laws around that noise pollution are not scientific but in favor of corporations. In the winter months, people’s work schedules have not changed but they are required to feel just as good as they did in the summer with less sunlight, but less ability to absorb it since many times, they need to be at work or school before the sun comes up. Before all these psychological diagnosis were invented, people’s circadian rhythms were aligned with the sun, moon and stars. How did they get through the winter months, even before holiday seasons became commercialized? I heard that fire 🔥 from a fireplace or bonfire is therapeutic because it has the infrared. Homes used to come standard with a fireplace. People worried about pollution so, I think it’s not standard anymore. Most of the pollution seems to be coming from the processed food industry, electrical and gas/oil industry, etc. So, is the answer really another electrical gadget to provide infrared? For me, when I look for a new place to live, I would like it to come with a fireplace and good size windows. 🪟

[@AdiBronshtein]

The "hopefully with no sunglasses" part raises the question, how do you balance that with eye health? From what I understood, "unfiltered" sun exposure to your eye can cause cataract. What is the sweet spot for getting enough sunlight without risking the health of your eyes?

[@eliteboxfitness]

It's a timing solution. The eyes have limited risk of getting cataracts during low solar angle . Generally early morning and sunset

[@oliverrrrrrrrrr]

You don't go out in the middle of the day and look directly at the sun. You need the ambient light to get into your eyes. When the sun is low in the sky you can look at it whilst blinking sufficiently.

[@AdiBronshtein]

@@oliverrrrrrrrrr makes sense. Thanks!

[@AdiBronshtein]

@@eliteboxfitnessthank you!

[@isdeirinnme]

The earlier part of that sentence/example was an overcast day in the UK. No sunglasses needed for that. A sunny midday in the desert or snow would be drastically different and would require sunglasses to avoid harming the retinas.