In this episode 14 protocols
▶ 8:22 Seasonal Modulation of Indoor and Outdoor Time Behaviors “So provided that you're not suffering from depression, it's going to be healthy to somewhat modulate your amount of indoor and outdoor time across the year.” ▷ 14:53 Sunlight and UVB Exposure Behaviors “So for those of you that are thinking tools and protocols, try to get some UVB exposure, ideally from sunlight. I think the 20 to 30 minute protocol two or three times per week is an excellent one.” ▷ 15:25 Avoid Painfully Bright Light Behaviors “Never ever look at any light, artificial sunlight or otherwise, that's so bright that it's painful to look at.” ▷ 15:45 Avoid Sunlight Through Windshields or Windows Behaviors “Whereas sunglasses that are highly reflective or trying to get your sunlight exposure through a windshield of a car or through a window simply won't work. Most windows are designed to filter out the UVB light.” ▷ 16:10 Blue-Light Blocking Glasses Tools “There certainly is a place for blue blockers in the evening and nighttime if you're having issues with falling and staying asleep.” ▷ 17:52 SAD Lamp Tools “In addition to that, during the winter months, if you do experience some drop in energy or increase in depression or psychological lows, it can be very beneficial to access a sad lamp” ▷ 18:08 LED Lighting Panel Tools “or if you don't want to buy a sad lamp because often times they can be very expensive. You might do well to simply get a LED lighting panel.” ▷ 18:54 Consult Specialists Before Increasing UVB Exposure Behaviors “A cautionary note, people who have retinitis pigmentotosa, macular degeneration or glaucoma, as well as people who are especially prone to skin cancers should definitely consult with your opthalmologist and dermatologist before you start increasing the total amount of UVB exposure that you're getting from any source, sunlight or otherwise.” ▷ 24:39 Avoid Artificial UVB Light at Night Behaviors “Avoid exposure to UVB light from artificial sources between the hours of 10 p.m. and 4:00 a.m. If you view UVB light, you activate those neurons in your eye very potently.” ▷ 25:16 Keep Evening Lights Low and Dim Behaviors “But you would do well, for instance, to put any artificial lights that you have on in the evening, kind of low in your physical environment.” ▷ 30:19 Red Light Therapy for Visual Function Behaviors “They had people, subjects that were either younger, so in their 20s, or 40 years old or older, view red light of about 670 nanometers. 670 nanometers would appear red to you and me. They had they had them do that, excuse me, at a distance that was safe for their eyes. So at about a foot away. And they had them do that anywhere from 2 to 3 minutes per day.” ▷ 34:00 Red Light Panel Tools “Well, nowadays there are a number of different red light panels and different red light sources that certainly fall within the range of red light and near infrared light that one could use.” ▷ 36:39 Red Light Bulbs Tools “And nowadays, there are a lot of sources of red light available just as red light bulbs. You don't need a panel.” ▷ 37:02 Use Dim Red Light for Nighttime Wakefulness Behaviors “If you need to be awake late at night for sake of shift work or studying or taking care of children, etc., Red light is going to be your best choice because if the red light is sufficiently dim, it's not going to inhibit melatonin production and it's not going to increase cortisol at night.”