Protocols to Improve Vision & Eyesight | Huberman Lab Essentials

Andrew Huberman

Apr 24, 2025

Episode description

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.

Read the episode show notes: https://go.hubermanlab.com/FYmmr1L

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode: https://youtu.be/ObtW353d5i0

More Huberman Lab Essentials: https://go.hubermanlab.com/essentials

*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 Time of Day & Retina, Tool: Morning Sunlight Exposure
00:10:25 Tool: Reduce Nearsightedness & Outdoor Time
00:10:56 Accommodation, Focus, Tools: Panoramic Vision; Upward Gaze
00:14:43 Improve Vision, Tools: View Distances; Smooth Pursuit; Accommodation
00:17:36 Binocular Vision, Lazy Eye, Children
00:20:25 Hallucinations & Visual System
00:21:38 Improve & Test Vision, Tool: Snellen Chart
00:23:44 Support Vision, Tool: Vitamin A & Vegetables
00:25:11 Supplements, Lutein, Astaxanthin
00:27:32 Recap & Key Takeaways; Cardiovascular System

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Mindsip insights from this episode:

Understand vision's role in regulating mood and sleep

The most ancient cells in our eyes evolved not for seeing shapes and colors, but to communicate the time of day to the brain and body to regulate mood, sleep, and appetite.

#sleep

#vision

Boost ocular blood flow with astaxanthin for better vision

The compound Astaxanthin, a red-pink pigment found in various seafoods, may support vision by increasing ocular blood flow to the eyes.

#eyes

#supplement

Supplement with lutein to combat age-related macular degeneration

Supplementing with Lutein has been shown to help offset age-related macular degeneration, but peer-reviewed studies show this is only effective for individuals with moderate to severe cases.

#supplement

#vision

Understand hallucinations as brain's compensation for underactivity

Contrary to popular belief, hallucinations occur not because of overstimulation, but because the visual portions of your brain become underactive and then compensate by creating their own activity.

#neurology

Train vision daily with smooth pursuit exercises

You can improve and maintain your vision by spending two to three minutes a day doing smooth pursuit exercises, for which you can find stimuli on YouTube.

#exercise

#vision

Look up to boost alertness at your desk

If you're feeling tired at your desk, looking up toward the ceiling for 10 to 15 seconds can trigger brain areas involved in wakefulness.

#cognition

Practice panoramic vision breaks every 30 minutes to relax eye muscles

For every 30 minutes of focused work, look at something far away to allow your eyes to go into 'panoramic vision,' which relaxes the muscles of the inner eye.

#vision

Spend two hours outdoors daily to prevent nearsightedness

Getting two hours a day of outdoor time without sunglasses has a significant effect on reducing the probability that you will develop myopia, also known as nearsightedness.