This week Dr. Glenn Jeffrey joined Andrew Huberman on the Huberman Lab Podcast — and it is one of the most quietly important conversations about health you’ll hear all year, because it reframes almost everything through a single lens: light.

Most people think of lighting as a convenience, not a health variable. But according to neuroscientist Dr. Glenn Jeffrey, the type of light you sit under daily could be harming your mitochondria, vision, metabolism, sleep, and long-term health.

And the biggest culprit?
Modern LED lights — especially in homes, schools, offices, and screens.

Here are the most important, science-based takeaways.

🌫️ 1. LEDs Are Not Neutral Light — They Are Mitochondrial Stressors

LED bulbs have a huge spike of short-wavelength (blue/violet) light and almost no red or infrared light — the very wavelengths human biology evolved under.

In animals exposed to LED light:

• Mitochondria become less responsive

• ATP (energy) production drops

• Blood glucose becomes dysregulated

• Mice gain more fat

• Behavior becomes more anxious

• Organs like liver & kidneys shrink

• Sperm quality worsens

This isn’t fringe science — it’s directly observed in lab environments at normal household light levels.

Why?
Because LEDs remove the protective long-wavelength (red/infrared) light humans evolved under. Sunlight and firelight always included these balancing wavelengths.

LED light = heavy on blue, empty on red.
Sunlight = balanced spectrum.

🔥 2. Long-Wavelength Light Repairs Mitochondria — and Passes Through the Body

Red, near-infrared (NIR), and infrared (IR) light:

• Boost mitochondrial efficiency

• Increase ATP production

• Reduce cell death

• Improve retinal aging

• Improve blood sugar response

Shockingly:

👉 Red/NIR light passes through skin, clothing, bone — even the skull — reaching deep tissues.

Meaning:
Just shining red/NIR on your back can improve blood glucose and metabolism.

This is why sunlight feels energizing — and why red light can offset LED damage.

👁️ 3. Red/NIR Light Dramatically Improves Vision & Retinal Aging

Dr. Jeffrey’s lab showed that 3 minutes of 670nm red light:

• Improved color vision by ~20%

• Effects lasted 5 days

• Works even with eyes closed

Older adults benefit most, since their mitochondria have declined.

Red light also slows rod-photoreceptor aging and may help diseases like macular degeneration — but only if used early.

🍽️ 4. Light Changes Your Blood Sugar (Yes, Really)

A small patch of red light on the back dramatically reduced glucose spikes after a glucose drink test.

This means:

Your lighting environment affects metabolism — even without changing your diet.

Blue light worsens metabolic response.
Red light improves it.

🧠 5. Morning Sunlight Is a Biological Superpower

Light in the early morning is when mitochondria are most responsive.

Dr. Jeffrey:

“Your biggest effect is just before sunrise to about 11am.”

Morning exposure leads to:

• Better energy

• Better sleep

• More ATP production

• Better circadian alignment

• Stronger metabolic control

Screens or lamps cannot replace morning light.

🧒 6. Kids Are the Most at Risk — Especially Indoors

Schools use the cheapest LEDs, and glass windows often block infrared light.

Consequences:

• Increased myopia (nearsightedness)

• Metabolic disruption

• More mitochondrial stress

• Less exposure to protective wavelengths

Even China is experimenting with red light in classrooms — but dangerously using lasers, which can damage retina.

🌿 7. Nature Fixes What Buildings Break

Plants reflect infrared light. Standing near trees or greenery increases beneficial long wavelengths.

Moving from an LED-lit room to a park likely changes your blood markers within minutes.

8. This Is a Public Health Issue — Potentially As Serious as Asbestos

A group of scientists (including Jeffrey) believe LED-heavy environments may be a major chronic health burden.

Even architecture firms are ripping out LEDs to redesign healthier lighting.

ACTIONABLE TAKEAWAYS (Simple & Science-Based)

Based 100% on the transcript findings:

1. Get 10–20 minutes of morning sunlight daily

No sunglasses; indirect is fine.
This supports mitochondria, mood, metabolism.

2. Add a small halogen or incandescent lamp at home

Use it:

• In the morning while getting ready

• In the evening dimmed for calm light

Halogen = nearly identical to sunlight.
LEDs = missing therapeutic wavelengths.

3. Minimize overhead LED lighting

Especially:

• At night

• In kids’ rooms

• During long work sessions

Use lamps instead of ceiling lights.

4. Add green plants near windows or workspaces

They reflect infrared back toward you.

5. Take work calls outside when possible

5 minutes in daylight > hours under LEDs.

6. If using red light therapy, choose LEDs — NOT lasers

Lasers create dangerous “hot spots” (caustics).
Red/NIR LED panels or handhelds are safer.

7. In schools or offices: push for halogen/ incandescent supplemental lighting

Even 1–2 small lamps dramatically improved vision in a study.

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