In this episode 29 protocols
▶ 3:12 Red Light Therapy Early in the Day for Age-Related Vision Loss Behaviors “What they discovered is that just brief exposures to red light early in the day can offset much of the vision loss that occurs in people 40 years or older.” ▷ 33:46 Avoid Melatonin Supplements “I am not a big fan of melatonin supplementation for a number of reasons... the levels of melatonin that are in most supplements are far too high to really be considered physiological. They are indeed super physiological in most cases.” ▷ 36:01 Consult an OBGYN Before Melatonin Use During Pregnancy Behaviors “So for anyone that's pregnant, if you're considering melatonin supplementation, please, please, please talk to your OBGYN, talk to your other doctor as well. You want to be very, very cautious because of the powerful effects that melatonin can have on the developing fetus and placenta.” ▷ 39:00 Morning and Daytime Sunlight Exposure Behaviors “So in the summer months where the days are longer and nights are shorter, we would all do well to get more sunlight in our eyes.” ▷ 40:04 Modulate Indoor and Outdoor Time Across the Year 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.” ▷ 40:19 Minimize Bright Light Exposure During the Sleep Period Behaviors “If you wake up in the middle of the night and you go into the bathroom and you flip on the lights, and those are very bright overhead fluorescent lights, your melatonin levels... will immediately plummet to near zero or zero. We would all do well, regardless of time of year, to not destroy our melatonin in the middle of the night in this way.” ▷ 42:22 Dim or Turn Off Lights at Night Behaviors “One way to bypass some of the inhibitory effects of light on melatonin is to change your physical environment by for instance, dimming the lights. That's one simple way, very low cost way.” ▷ 43:00 Red Light Tools “If you were to use amber colored light or red light, and even better dim amber or dim red light in the middle of the night, well then you would probably not reduce melatonin at all, unless those red lights and amber lights are very, very bright.” ▷ 43:00 Amber Light Tools “If you were to use amber colored light or red light, and even better dim amber or dim red light in the middle of the night, well then you would probably not reduce melatonin at all, unless those red lights and amber lights are very, very bright.” ▷ 52:18 20–30 Minutes of UVB Sun Exposure Two or Three Times Per Week Behaviors “In the mice and in the humans, they established a protocol that essentially involved exposing the skin to UV light that was equivalent to about 20 to 30 minutes of midday sun exposure.” ▷ 53:40 Avoid Artificial UVB Exposure at Night Behaviors “It's only at night, basically between the hours of about 10 p.m. and 4 a.m., that even a tiny bit of UVB exposure from artificial sources can mess us up in terms of our sleep and our energy levels and so on.” ▷ 1:04:14 UVB Sunlight Exposure to Skin and Eyes Behaviors “We also need to get UVB sunlight exposure onto our skin if we want to activate this P53 pathway in keratinocytes and the testosterone and estrogen increases that are downstream of that P53 pathway.” ▷ 1:05:50 Prioritize Avoiding Sunburn and Skin Damage Behaviors “So you really should prioritize the health and the avoidance of sunburn on your skin.” ▷ 1:13:30 Never Look at 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.” ▷ 1:14:01 Do Not Rely on Sunlight Through Windows or a Car Windshield Behaviors “I'm sorry to tell you, but most windows are designed to filter out the UVB light.” ▷ 1:14:06 Avoid Highly Reflective Sunglasses and Blue-Blocking Glasses Outdoors During the Day Behaviors “If you're somebody who's really keen on blue blockers and you're wearing your blue blockers all day, well, don't wear them outside. And in fact, you're probably doing yourself a disservice by wearing them in the morning and in the daytime.” ▷ 1:14:18 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.” ▷ 1:16:32 SAD Lamp Tools “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.” ▷ 1:16:47 LED Lighting Panel Tools “Or if you don't want to buy a sad lamp, because oftentimes they can be very expensive, you might do well to simply get a LED lighting panel. This is a 930 to 1,000 lux LUX light source that's designed for drawing.” ▷ 1:18:06 Tanning Salon Tools “There are of course, tanning salons, which basically are beds of UVB light. That's really all they are... Sunlight, of course, being the original and still the best way to get UVB exposure.” ▷ 1:19:24 Consult an Ophthalmologist and Dermatologist Before Increasing UVB if High-Risk Behaviors “People who have retinitis pigmentosa, macular degeneration, or glaucoma, as well as people who are especially prone to skin cancers should definitely consult with your ophthalmologist and dermatologist before you start increasing the total amount of UVB exposure that you're getting from any source, sunlight or otherwise.” ▷ 1:33:51 Light Meter App Tools “I would encourage you to download the free app Light Meter... where you can basically point your phone at a particular light source, sun or otherwise, and it'll give you an approximate readout of lux.” ▷ 1:34:26 Sleep in a Very Dim or Dark Room Behaviors “In this study, they measured things like melatonin levels. They looked at heart rate. They looked at measures of insulin and glucose management.” ▷ 1:40:06 Directed Red or Near-Infrared Light Therapy for Skin Repair Behaviors “Low-level light therapy with infrared light has been shown to be effective for the treatment of acne and other sorts of skin lesions... you can see pretty impressive reductions in skin lesions, reductions in scars, for example, scars from acne and reduction in acne lesions themselves.” ▷ 1:48:07 Infrared Sauna Tools “In general, infrared saunas don't get hot enough temperature-wise in order to trigger some of the important effects on growth hormone and heat shock proteins... And it's unclear at all as to whether or not they can enhance skin quality, youthfulness, restore top layers of skin that are damaged, repair acne, et cetera.” ▷ 2:00:03 Red Light Panel Tools “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.” ▷ 2:02:13 Consult an Optometrist or Ophthalmologist Before Extensive Red Light Eye Protocols Behaviors “I would still encourage you to talk to your optometrist or ophthalmologist before getting into any extensive protocols.” ▷ 2:06:16 Red Light Bulb Tools “Nowadays there are a lot of sources of red light available just as red light bulbs, you don't need a panel.” ▷ 2:07:08 Use Dim Red Light at Night if You Need to Stay Awake Behaviors “If you need to be awake late at night for sake of shift work or studying or taking care of children, et cetera, 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.”