Protocols to Improve Vision & Eyesight | Huberman Lab Essentials
Andrew Huberman
Apr 24, 2025
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.
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.
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.
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.
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.
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.
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.
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.
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