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Andrew Huberman

04/24/25

@ Andrew Huberman

Welcome to Huberman Lab Essentials, where I revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Today's episode is all about vision and eyesight, a topic I've focused on for over 25 years of my career.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Vision involves more than just seeing shapes and colors; it also affects our mood and alertness.

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Andrew Huberman

04/24/25

@ Andrew Huberman

The eyes collect light information and send it to the brain in a form it can understand, using specialized cells called photoreceptors, which include rods and cones.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Rods are responsible for night vision, while cones are mainly for daytime vision, and they rely on chemical reactions involving vitamin A to convert light into electrical signals.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Everything you perceive is based on electrical signals processed by the brain, which makes educated guesses about the objects around you.

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Andrew Huberman

04/24/25

@ Andrew Huberman

The brain uses about 40 to 50% of its total capacity for vision, highlighting its importance in our daily functioning.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Melanopsin retinal ganglion cells in the eyes help regulate our circadian rhythms by responding to light, signaling when it's day or night, and influencing sleep and alertness.

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Andrew Huberman

04/24/25

@ Andrew Huberman

To support your circadian clock, get sunlight in your eyes early in the day and whenever you want to feel awake, as getting two hours a day of outdoor time without sunglasses significantly reduces the probability of developing myopia, or nearsightedness.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Understanding the process of accommodation, where the eye dynamically adjusts the lens to focus light onto the retina, can enhance both eye health and concentration on tasks.

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Andrew Huberman

04/24/25

@ Andrew Huberman

To maintain the health of your visual system, it's essential to get outside and allow your eyes to relax by looking at distant objects, which helps exercise the eye muscles.

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Andrew Huberman

04/24/25

@ Andrew Huberman

For every 30 minutes of focused work, take a moment to look up and relax your eye and face muscles, which can help improve focus and reduce eye strain.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Spending at least 10 minutes a day looking at distant objects, such as a horizon, is beneficial for keeping the lens of the eye elastic and the eye muscles strong.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Engaging in smooth pursuit exercises, where you track moving objects, can improve your vision and keep the visual and motion tracking systems of the brain functioning well.

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Andrew Huberman

04/24/25

@ Andrew Huberman

It's crucial for young individuals to develop strong binocular vision by engaging with visual stimuli at both close and distant ranges to build effective visual processing in the brain, and it's important to correct strabismus in young children to achieve balanced vision and ensure the brain responds equally to both eyes.

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Andrew Huberman

04/24/25

@ Andrew Huberman

If you have a lazy eye, covering the dominant eye can help the weaker eye work harder, which is essential for developing balanced binocular vision.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Hallucinations occur due to underactivation of the visual system, leading the brain to compensate by creating visual activity.

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Andrew Huberman

04/24/25

@ Andrew Huberman

You can improve your vision by using a Snellen chart at home, which helps track your visual performance over time and varies with factors like fatigue.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Eating dark leafy vegetables and carrots, which are high in vitamin A, supports vision by providing essential nutrients for the retina.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Supplementing with lutein may help offset some effects of age-related macular degeneration, particularly in individuals with moderate to severe conditions.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Astaxanthin, a compound found in seafood, may enhance ocular blood flow, which is beneficial for eye health.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Maintaining a healthy cardiovascular system through regular exercise supports eye health by ensuring adequate blood flow and nutrient delivery to the retina.

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Andrew Huberman

04/24/25

@ Andrew Huberman

Your willingness to learn about vision and the visual system can significantly impact your eye health and functioning.

Protocols to Improve Vision & Eyesight | Huberman Lab Essentials

Takeaways