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presents episode 435 | Dr Andrew Huberman
Huberman Lab podcast

Under normal circumstances, when you wake up, open eyes…
-pair of neurons, retinal ganglion cells,
(retina is part of brain residing outside of main skull area)
-a certain type of retinal ganglion cell perceives
a certain type of light
-communicates that to internal clock
(suprachiasmatic nucleus)
-which has connections with every
cell and organ of the body

Vitally important that we get light to central clock…
-to time cortisol and melatonin properly
(if not done timely: broad & damaging effects occur):
-metabolic health

How to do this correctly…when wake up in dark room…
-not enough light to trigger the cortisol & melatonin rhythm
-neurons that set the circadian clock, and set all clocks on body
~respond best to a particular quality & amount of light
~which is sunlight
-at a low solar angle
-particular contrast between:
yellows and blues
-triggers activation of these cells

If you wake up and look at your phone or PC screen or
-turn on lights: will these cells be activated?
-not in the optimal way
-get sunlight as close to waking as possible
-this gets the best response from neurons
that trigger circadian clock:
~sunlight low in the sky
get out early under the sun
-don’t have to get sun into eyes
-lots of scattered photons of light energy

Dr Jamie Zeitzer, Stanford: it is 50 times less effective…
-to view sunlight through a window or with sunglasses
~than outside with no sunglasses
Once the sunlight is overhead, quality of light is gone
-you will have missed the cortisol pulse
~a very bad thing to do
-highly correlated to increase in
~anxiety disorder


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