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. 
 
Thank you to our sponsors:

ROKA - https://www.roka.com -- code: "huberman"

InsideTracker - https://www.insidetracker.com/huberman 

Magic Spoon - https://www.magicspoon.com/huberman 

 
Our Patreon page:

https://www.patreon.com/andrewhuberman 
 
Supplements from Thorne:

http://www.thorne.com/u/huberman 
 
Samer Hattar:

Twitter

Instagram

Wikipedia

 
Links:
Graphical Explanation of Temperature Minimum for Overcoming Jetlag
 
Timestamps:

00:00:00 Introducing Dr. Samer Hattar, Ph.D.

00:02:17 Sponsors: ROKA, InsideTracker, Magic Spoon

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

Huberman Lab

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Dr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Episode 43

OCT 25, 2021134 MIN
Huberman Lab

Dr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Episode 43

OCT 25, 2021134 MIN

Description

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. 

 

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Samer Hattar:

 

Links:

 

Timestamps:

  • 00:00:00 Introducing Dr. Samer Hattar, Ph.D.
  • 00:02:17 Sponsors: ROKA, InsideTracker, Magic Spoon
  • 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