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

<p>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. </p> <p> </p> <p><span style="font-weight: 400;">Thank you to our sponsors:</span></p> <ul> <li><span style="font-weight: 400;">ROKA - <a href= "https://www.roka.com">https://www.roka.com</a> -- code: "huberman"</span></li> <li><span style="font-weight: 400;">InsideTracker - <a href= "https://www.insidetracker.com/huberman">https://www.insidetracker.com/huberman</a> </span></li> <li><span style="font-weight: 400;">Magic Spoon - <a href= "https://www.magicspoon.com/huberman">https://www.magicspoon.com/huberman</a> </span></li> </ul> <p> </p> <p>Support Research in Huberman Lab at Stanford:</p> <ul> <li><a href= "https://hubermanlab.stanford.edu/giving">https://hubermanlab.stanford.edu/giving</a></li> </ul> <p> </p> <p><span style="font-weight: 400;">Our Patreon page:</span></p> <ul> <li><span style="font-weight: 400;"><a href= "https://www.patreon.com/andre