Essentials: Protocols to Improve Vision & Eyesight

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 24 April 2025

⏱️ 35 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health. I explain how the eyes and brain work together to process light, color and motion using specialized structures such as the retina and photoreceptors, and why conditions like nearsightedness, visual hallucinations and lazy eye occur. I also cover specific visual protocols to increase alertness and focus during work, improve sleep, and support visual health. Additionally, I highlight key vitamins essential for vision and discuss supplements such as lutein and astaxanthin for maintaining long-term eye health. Huberman Lab Essentials are short episodes—approximately 30 minutes—focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and full-length episodes will continue to be released every Monday. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Improve Vision 00:01:01 Eyes, Lens, Eyelashes 00:02:40 Retina, Photoreceptors & Brain 00:06:34 Eyesight & Subconscious Vision Effects 00:07:25 Sponsor: Eight Sleep 00:09:02 Time of Day & Retina, Tool: Morning Sunlight Exposure 00:12:02 Tool: Reduce Nearsightedness & Outdoor Time 00:12:33 Accommodation, Focus, Tools: Panoramic Vision; Upward Gaze 00:16:20 Sponsor: AG1 00:18:14 Improve Vision, Tools: View Distances; Smooth Pursuit; Accommodation 00:21:08 Binocular Vision, Lazy Eye, Children 00:23:57 Hallucinations & Visual System 00:25:09 Sponsor: ROKA 00:26:57 Improve & Test Vision, Tool: Snellen Chart 00:29:03 Support Vision, Tool: Vitamin A & Vegetables 00:30:23 Supplements, Lutein, Astaxanthin 00:32:52 Recap & Key Takeaways; Cardiovascular System Disclaimer & Disclosures

Transcript

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0:00.0	Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
0:11.3	I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:17.3	This podcast is separate from my teaching and research roles at Stanford.
0:21.6	It is, however, part of my desire and effort to bring zero cost to consumer information about science and science
0:26.7	related tools to the general public. Today's episode is going to be all about vision and eyesight,
0:32.2	a topic that's very near and dear to my heart because it's the one that I've been focusing on
0:36.5	for well over 25 years of my career.
0:39.3	When we hear the word vision,
0:41.0	we most often think about eyesight or our ability
0:44.4	to perceive shapes and objects and faces and colors.
0:48.3	However, our eyes are responsible for much more than that,
0:53.7	including our mood, our level of alertness,
0:57.3	and all of that is included in what we call vision.
1:01.8	What is vision?
1:02.8	Well, vision starts with the eyes.
1:05.9	We have no what's called extraocular light perception.
1:10.1	While it feels good to have light on our skin,
1:12.5	while it feels good to be outside in the sunlight
1:15.0	for most people,
1:16.5	the only way that light information can get to the cells of your body
1:20.4	is through these two little goodies on the front of your face.
1:22.8	And for those of you listening, I'm just pointing to my eyes.
	...

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