Using light to improve health is a powerful tool that can have a profound impact on various aspects of our well-being. Light can affect skin health, appearance, longevity, hormone balance, sleep, alertness, mood, and even offset dementia. Specific protocols extracted from peer-reviewed literature can be used to modulate health using different wavelengths or colors of light. Phototherapy using red light has been shown to offset age-related vision loss by improving the efficiency of cells in the back of the eye. Understanding the mechanisms behind phototherapy allows for the development of rational and effective protocols for improving health. Sunlight exposure, specifically UV blue light, increases mating behavior in animals, including humans, by inhibiting melatonin and increasing hormone output from the gonads. Exposure to UVB light, particularly on the skin, increases testosterone and estrogen levels, enhancing mating behavior and fertility. Sunlight exposure also influences the synthesis of vitamin D3 and affects testosterone levels, with greater increases observed in individuals with paler skin. Exposure to UVB light during the winter months enhances immune function, spleen function, wound healing, and skin health. Infrared light, specifically red and near-infrared light, is used in low level light therapies (LLLT) for medical treatments such as acne and wound healing. Infrared light therapy has positive effects on skin repair and rejuvenation. Light flicker phototherapy has the potential to enhance brain function, improve memory and cognitive function, and protect against neurodegenerative diseases. Overall, light therapy has significant benefits for optimizing health and improving various biological functions.
Using Light to Improve Health
Using light to improve health is a powerful tool that can have a profound impact on various aspects of our well-being. Here are the key points to consider:
- Light can affect skin health, appearance, longevity, hormone balance, sleep, alertness, mood, and even offset dementia.
- Light can translate into electrical and hormone signals in the brain and body, and can change gene expression.
- Specific protocols extracted from peer-reviewed literature can be used to modulate health using different wavelengths or colors of light.
- Phototherapy using red light has been shown to offset age-related vision loss by improving the efficiency of cells in the back of the eye.
- Brief exposures to red light early in the day, lasting just one to three minutes, a few times per week, can replenish the energy production mechanisms in these cells.
- Understanding the mechanisms behind phototherapy allows for the development of rational and effective protocols for improving health.
Overall, the use of light for health is supported by over a hundred years of quality science, and there is scientific evidence for the use of light therapy.
The Brain-Body Contract
The Brain-Body Contract is a video that emphasizes the importance of using light, specifically sunlight, blue light, and red light, to optimize health. It also discusses the significance of electrolytes, particularly sodium, in the proper functioning of brain and body cells. The video suggests using LMNT, a sugar-free electrolyte drink, to achieve a balanced intake of electrolytes.
Key points:
- Light, including sunlight, blue light, and red light, plays a crucial role in optimizing health.
- Vitamin D3 and K2 are important for various biological functions.
- Custom nootropics by Thesis aim to get the brain and body into specific states for different types of work or physical activity.
- Electrolytes, especially sodium, are essential for the proper functioning of brain and body cells.
- A balanced intake of electrolytes, including potassium and magnesium, is recommended.
- LMNT, a sugar-free electrolyte drink, is suggested as a way to achieve this balance.
Physics of Light, Electromagnetic Energy
Light is electromagnetic energy that can impact its environment and provide energy to the body. It travels in waves and can cause reactions in cells and organisms. Understanding light as energy is crucial for comprehending its effects on the body.
- Light is electromagnetic energy that can impact its environment
- Light travels in waves and can cause reactions in cells and organisms
- Light provides energy to the body
- Understanding light as energy is crucial for comprehending its effects on the body
Wavelengths of Light
Light has many different wavelengths, including visible and invisible ones. The visible spectrum includes colors like red, orange, green, blue, and purple. However, there are also wavelengths of light that are not visible to us but can still affect our brain and body. For example, humans cannot see infrared light, but snakes with infrared sensors can. On the other end of the spectrum, ultraviolet light is invisible to us but can burn our skin and also have positive effects on us.
- Light has different wavelengths, including visible and invisible ones
- The visible spectrum includes colors like red, orange, green, blue, and purple
- Infrared light is not visible to humans, but snakes can see it with their infrared sensors
- Ultraviolet light is invisible to us but can burn our skin and have positive effects on us
- Light at different wavelengths can reduce pain and have a powerful impact on the brain and body
How Light Penetrates Tissues
Different wavelengths of light can penetrate tissues to different depths, with short wavelength light not easily penetrating tissues and long wavelength light able to reach deeper layers. This is due to the absorbance properties of the skin. Light can target specific organelles within cells, making it a powerful tool for modulating biology. Light is the most precise and effective form of energy for this purpose.
Light & the Body: Direct & Indirect Signals
Light energy is converted into biological signals through the absorption of specific wavelengths of light by pigments or colors in the receiving object. In the human body, light is converted into biological events through photoreceptors in the eyes called rods and cones. Rods absorb light of any wavelength, while cones are sensitive to different colors of light.
- Light directly impacts our body through the photoreceptors in our eyes, specifically rods and cones.
- Rods allow us to see in low light conditions, while cones enable us to perceive color.
- Light also affects our skin through melanin, which is produced by melanocytes.
- Melanocyte activity varies based on genetics, location, and light exposure.
- Light exposure can directly impact cells, organs, and tissues, including changes in skin pigmentation.
- Even cells not directly exposed to light can be influenced through indirect pathways.
- Light can trigger immune responses and repair processes, and certain wavelengths can penetrate deep into the skin and impact various tissues and cells.
- Light acts as a transducer, communicating information about the environment and influencing the body's organs and tissues.
Light, Seasonality & Melatonin
Light has both rapid and slow effects on our biology, with rapid effects including feeling alert when moving from a dimly lit room to a brightly lit room. Slow effects involve the body using the amount of light in the environment to change biological processes, such as circannual rhythms. The amount of light we receive affects the production of melatonin in our bodies, with shorter melatonin release in long days with more light and longer melatonin release in short days with less light. Melatonin serves as a communicator of the average light in our environment and is responsible for regulating our sleep-wake cycle.
Melatonin: Regulatory & Protective Effects
Melatonin, the hormone that regulates sleep, has both regulatory and protective effects in the body. It positively impacts bone mass and influences the maturation of the gonads during puberty. However, chronically high levels of melatonin can delay puberty. Melatonin also affects placental development and should be used with caution during pregnancy. It regulates sleep, timing of puberty, gonadal function, and bone mass. It also activates the immune system and acts as a potent antioxidant with potential anti-cancer properties. Light has a significant impact on melatonin and affects various functions in the brain and body. Understanding this can help optimize health.
Tools: Optimizing Melatonin Levels
The most profound aspect of optimizing melatonin levels is the importance of sunlight exposure and avoiding bright lights, especially at night.
Key points:
- In the summer and spring, getting more sunlight in our eyes helps regulate melatonin levels.
- During winter, spending more time indoors is recommended.
- Bright light exposure early in the morning and throughout the day can offset seasonal depression.
- Avoid bright lights, especially in the middle of the night, as they inhibit melatonin production.
- Dimming lights or using long wavelength light can minimize the inhibitory effects of light on melatonin.
- Short wavelength light, like blue light, suppresses melatonin production, while long wavelength light, like red or amber light, does not significantly reduce melatonin unless it is very bright.
- Caution should be exercised when supplementing with melatonin, as it disrupts natural melatonin release rhythms and has potent effects on bodily functions.
Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen
Sunlight exposure, specifically UV blue light, plays a role in increasing mating behavior in animals, including humans. This is because sunlight inhibits melatonin, a hormone that suppresses testosterone and estrogen production. With less melatonin, there is an increase in hormone output from the gonads, leading to a higher desire and ability to mate. Additionally, there is a parallel pathway that operates alongside the melatonin suppression, which further stimulates reproductive hormones. This pathway also involves exposure to light, particularly UV blue light.
Key points:
- Sunlight exposure, particularly UV blue light, increases mating behavior in animals, including humans.
- Sunlight inhibits melatonin, a hormone that suppresses testosterone and estrogen production.
- With less melatonin, there is an increase in hormone output from the gonads, leading to a higher desire and ability to mate.
- A parallel pathway operates alongside melatonin suppression, further stimulating reproductive hormones.
- This pathway involves exposure to light, particularly UV blue light.
Exposure to specific wavelengths of light, particularly UVB light, can trigger increases in testosterone and estrogen, leading to an increased desire to mate. This effect is driven by the exposure of the skin to light, rather than the eyes. The skin is an endocrine organ that produces and influences hormones. A recent study on mice and humans found that exposure to UVB light resulted in rapid increases in testosterone and estrogen levels. This suggests that sunlight and artificial sources of UVB light can affect mating behavior and hormone production.
Key points:
- Exposure to UVB light, specifically on the skin, increases testosterone and estrogen levels.
- The effect is driven by the skin's ability to produce and influence hormones.
- A study on mice and humans showed rapid increases in testosterone and estrogen levels after UVB light exposure.
- Sunlight and artificial sources of UVB light can affect mating behavior and hormone production.
UVB light exposure increases sex steroid levels (testosterone and estrogen) in both mice and humans. It also enhances female attractiveness and increases the desire to mate in both sexes. UVB light exposure affects female biology related to fertility by enhancing follicle growth and maturation, leading to the production of more healthy eggs. The study looked at a wide range of variables and included both mice and humans, making the findings impressive.
Key points:
- UVB light exposure increases testosterone and estrogen levels in both mice and humans.
- It enhances female attractiveness and increases the desire to mate in both sexes.
- UVB light exposure enhances follicle growth and maturation in females, leading to the production of more healthy eggs.
- The study included both mice and humans and examined various variables.
Sun (UVB light) exposure affects mating behavior, testosterone, and estrogen levels. A study involving participants exposed to UVB light equivalent to 20 to 30 minutes of midday sun exposure found that morning exposure is beneficial for mood and energy throughout the day, while exposure at night can disrupt sleep and energy levels due to its effect on suppressing melatonin.
Key points:
- Sun (UVB light) exposure affects mating behavior, testosterone, and estrogen levels.
- Morning exposure to UVB light is beneficial for mood and energy throughout the day.
- Exposure to UVB light at night can disrupt sleep and energy levels due to its effect on suppressing melatonin.
A study conducted on participants who spent 20 to 30 minutes outdoors, two to three times a week, wearing culturally appropriate clothing found that both men and women experienced significant increases in beta-estradiol, progesterone, and testosterone after UVB light exposure treatments. Men from countries with low UV exposure had higher testosterone increases compared to those from countries with high UV exposure, suggesting that sunlight exposure affects hormone levels.
Key points:
- Participants exposed to UVB light experienced significant increases in beta-estradiol, progesterone, and testosterone.
- Men from countries with low UV exposure had higher testosterone increases compared to those from countries with high UV exposure.
- Sunlight exposure affects hormone levels.
Sunlight exposure and skin color influence the synthesis of vitamin D3. People with darker skin require more sunlight exposure to activate the D3 pathway compared to those with paler skin. A study found that people with paler skin and less UVB light exposure had greater increases in testosterone compared to those with more UVB exposure. Seasonal changes in testosterone levels occur naturally without light exposure treatment, with greater increases observed in individuals with paler skin.
Key points:
- Skin color influences the synthesis of vitamin D3 and the impact of sunlight exposure.
- People with darker skin require more sunlight exposure to activate the D3 pathway.
- People with paler skin and less UVB light exposure had greater increases in testosterone compared to those with more UVB exposure.
- Seasonal changes in testosterone levels occur naturally, with greater increases observed in individuals with paler skin.
Seasonality, Romantic Passion & Testosterone
Exposure to sunlight and longer daylight hours have a significant impact on testosterone levels and romantic passion. Key points include:
- Testosterone levels are lowest during winter and highest during summer, correlating with the length of days and nights.
- Both males and females experience increased romantic passion after receiving UV treatment.
- Exposure to UVB light from sunlight increases physical arousal and sexual passion in women, while men experience higher cognitive dimensions of passion.
- Longer daylight hours are associated with higher testosterone levels and sexual desire.
- Sunlight exposure directly triggers hormone pathways and influences mating behavior.
Tool: Skin Sun Exposure & Testosterone
Sunlight exposure to the skin, specifically UVB light, increases p53 activity in keratinocytes, leading to higher testosterone and estrogen levels in both mice and humans. To optimize hormone levels and promote passion, it is crucial to get UVB sunlight exposure on the skin. Removing p53 prevents these hormone increases.
Key points:
- UVB light increases p53 activity in keratinocytes
- Increased p53 activity leads to higher testosterone and estrogen levels
- UVB sunlight exposure on the skin is important for optimizing hormone levels and promoting passion
- Removing p53 prevents hormone increases
- It is recommended to have 2-3 sunlight exposures per week, with at least 20-30 minutes of exposure on as much of the body as possible
- Sunscreen can block some effects, but skin health should still be prioritized
- Increasing sunlight exposure during winter and maintaining it during summer can have significant benefits
- UVB light has other impressive effects.
Light & Improved Pain Tolerance
Exposure to UVB light increases pain tolerance by changing hormone and neurochemical output in the body, including the release of natural painkillers. Bright light treatment activates a visual circuit in the mid-brain that releases endogenous opioids, further enhancing pain tolerance. Specific cells in the eyes called melanopsin ganglion cells absorb light and transmit signals to the brain, triggering the release of endogenous opioids and reducing pain perception. UVB light and light landing on the skin both play a role in reducing pain experienced in response to any painful stimuli.
Protocol: Sun Exposure & Chronic Pain
The protocol for optimizing health through sun exposure involves safely obtaining UVB exposure, preferably from sunlight. The recommended protocol is 20 to 30 minutes, two or three times per week, which is considered a low dose of UVB light exposure. It is unlikely to cause significant skin damage, but caution should be exercised for individuals with sensitive skin or in areas with intense sunlight. Sunscreen and wearing a hat are important considerations. However, the overall message is that most people should aim to increase their UVB exposure from sunlight.
- Safely obtain UVB exposure from sunlight
- Recommended protocol: 20 to 30 minutes, two or three times per week
- Low dose of UVB light exposure unlikely to cause significant skin damage
- Caution for individuals with sensitive skin or in areas with intense sunlight
- Sunscreen and wearing a hat are important considerations
- Aim to increase UVB exposure from sunlight
Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD)
Sunlight is a crucial source of light energy for optimal health, but it is important to avoid looking directly at bright lights. Blue-light blockers should not be worn outside during the day as they hinder the beneficial effects of sunlight. Skin exposure to sunlight affects biological signaling and can help alleviate symptoms of Seasonal Affective Disorder (SAD). Using a SAD lamp or LED lighting panel can also be beneficial. It is important to get sunlight early in the morning and multiple times throughout the day. UVB exposure is beneficial for most people, but caution is advised for individuals with certain eye conditions or a high risk of skin cancer.
Light & Enhanced Immune Function
Exposure to UVB light, particularly through sunlight, has a positive impact on immune function. Increased UVB exposure enhances immune function in the spleen by activating neurons in the sympathetic nervous system. This leads to the deployment of immune cells and molecules that fight infection. Therefore, individuals may experience fewer illnesses in the summer months due to increased UVB light exposure. During the summer and spring months, our immune system becomes more prepared and active, helping us fight off infections more effectively.
Tool: Light During Winter Months
Accessing UVB light during the winter months is important for enhancing spleen function, activating the sympathetic nervous system, and boosting the immune system. It also promotes faster wound healing and triggers stem cell turnover in the skin, hair, and nails. Light therapies like red light and UVB therapies have significant health benefits, improving skin, hair, and nail health, as well as aiding in overall cell and tissue renewal in the body. Additionally, UVB exposure and red light have been found to have significant benefits for wound healing and skin health, improving the appearance of the skin and aiding in scar healing.
Light Therapies: Local vs. Systemic Exposure
- Local light therapies target specific areas of the body without involving the eyes.
- Systemic light therapies activate larger areas of skin and the eyes.
- Local light therapies may not be as effective as systemic therapies.
- Beaming local light therapies into the eyes can be damaging.
- Local therapies often involve high-intensity light, which can potentially damage the skin.
- Systemic therapies have benefits such as hormone regulation, pain reduction, and immune system improvement.
- Simply illuminating a specific location on the body may not have the desired biological effects.
- Systemic exposure to light, combined with local treatments, is likely to have the most success in light therapies.
Tool: Improving Mood, Timing of Natural & Artificial Light
Exposure to UVB light, particularly in the morning and throughout the day, has a significant impact on mood. However, avoiding UVB light at night, especially from artificial sources, is crucial to prevent depression. Here are the key points to consider:
- UVB light activates a neural circuit in the brain that releases dopamine, serotonin, and endogenous opioids, which are associated with motivation and feeling good.
- Getting as much UVB light in our eyes and on our skin during the early part of the day and throughout the day can improve mood.
- The perihabenular nucleus in the brain plays a role in this pathway and receives input from cells in the eye that respond to UVB light.
- Activating this pathway at the wrong time can worsen mood and dopamine output.
- It is recommended to avoid UVB light from artificial sources between 10:00 pm and 4:00 am, and even be cautious about exposure from 8:00 pm to 4:00 am.
- UVB light from artificial sources at night can prevent activation of the eye to perihabenular pathway, leading to depression.
- To optimize mood, it is advised to get a lot of UVB light during the day and be cautious about UVB exposure from artificial sources at night.
Light Conditions & Sleep Optimization
Exposure to light during sleep, even at low levels, can impair cardiometabolic function. Sleeping in a dimly lit environment disrupts autonomic nervous system and cardiometabolic function. Moderate light during sleep increases heart rate, decreases heart rate variability, and worsens insulin resistance. UVB light at night decreases dopamine levels and disrupts well-being. Excessive light activates cells in the eyes, leading to metabolic disruption and potential impact on cardiac function and metabolism. It is important to be cautious about light exposure between 10:00 pm and 4:00 am.
Infrared Light, Skin & Wound Healing
Infrared light, specifically red and near-infrared light, is used in low level light therapies (LLLT) for medical treatments such as acne and wound healing. These therapies have shown significant reductions in skin lesions and scars. The light penetrates the skin and affects the metabolic function of cells, promoting the regeneration of healthy skin cells and aiding in wound healing. Infrared light activates the mitochondria, increasing ATP production and reducing cellular damage caused by reactive oxygen species (ROS). It also activates photopigments in the eye, leading to cell rejuvenation.
Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT)
Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT)
- Infrared light therapy and low-level laser therapy (LLLT) have positive effects on skin repair and rejuvenation.
- Red light therapy has been shown to improve dermatologic issues such as acne and scarring.
- Red light therapy has potential for anti-aging and longevity.
- Limited research on the effects of whole-body red light illumination or infrared sauna.
- Directed illumination of specific patches of skin with infrared light has been shown to be effective.
- The use of whole body illumination with infrared saunas has limited mechanistic support and its ability to enhance skin quality and repair damage is unclear.
Infrared Light & Age-Related Vision Loss
Infrared light, particularly red light and near-infrared light, has been found to have positive effects on age-related vision loss. Studies have shown that red light can improve visual function by increasing ATP production and reducing reactive oxygen species in cells. In a study involving individuals aged 40 to 72, an improvement in visual acuity and the function of short wavelength cones was observed. Red light therapy has also shown potential in reducing or reversing the accumulation of fatty deposits in the eye that can hinder blood flow to the retina. This research offers a potential therapy to improve vision and has implications for other cognitive functions.
Tools: Infrared Panels, Morning Exposure
Using light therapy, specifically red light therapy, early in the day within the first three hours of waking can optimize health. It is important to use peer-reviewed studies as a basis for information and to ensure that the red light source used is not too bright to avoid eye damage. The effective wavelengths of light for red light therapy are red light at 670 nanometers and near-infrared light at 790 nanometers. Infrared panels that combine red light and near-infrared light can enhance neuronal function, but caution should be taken to avoid excessive illumination of the eyes. It is recommended to set the distance of the light at a comfortable level that does not cause discomfort or the need to turn away.
Infrared Light at Night, Shift Work
Infrared light at night, particularly red light, is beneficial for shift workers or those who need to be awake late at night. It does not inhibit melatonin production and promotes alertness. Red light bulbs are easily accessible sources for nighttime use.
Key points:
- Red light does not inhibit melatonin production and promotes alertness at night.
- A study compared different light wavelengths and found that red light does not increase cortisol levels.
- Red light bulbs are easily accessible for nighttime use.
Light Flicker Phototherapy & Neuroprotection
Light flicker phototherapy is a potential solution to optimize brain health by modulating brain activity and promoting neuroprotection. Recent studies have shown that specific patterns of light flicker can induce gamma oscillations in the brain, leading to improved learning, memory, and cognitive function, as well as reducing amyloid plaques and phosphorylated tau associated with Alzheimer's and age-related cognitive decline. This non-invasive method has the potential to enhance brain function and protect against neurodegenerative diseases. Clinical trials are underway to explore its benefits, but caution should be exercised by individuals prone to epilepsy. Additionally, light flicker phototherapy has potential applications in optimizing brain states, such as enhancing focus and improving sleep transition.
Phototherapies for Health
Phototherapies for Health:
- Light, including sunlight, blue light, and red light, can be used for phototherapy to optimize health.
- Light can impact cells, organelles, and organs, affecting various aspects of biology such as endocrine, neuronal, immune, and mood functions.
- Red light therapy shows interest in improving testosterone output for ovarian and testicular health, but studies in rodents are not easily translated to humans and data on humans are still unclear.
- UVB light on the skin shows promising results in increasing hormone output, particularly testosterone and estrogen.
- Future episodes on phototherapy in other contexts are possible.