The Science of Vision, Eye Health & Seeing Better

This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as “sight”. I also describe how we can train and support our visual system to improve at any age. I describe more than a dozen protocols to support depth perception, offset near-sightedness, improve mood, sleep, and our ability to focus (both visual focus and our mental focus generally). I also explain how to use eyesight to improve our levels of alertness and why visual hallucinations, lazy eyes and colorblindness occur. I also describe various compounds that may assist in supporting visual health and possibly improve our vision. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understand-- it is for anyone that values their brain and their eyesight, whether young, adult-age or advanced age.

#HubermanLab #EyeSight #Vision

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Link to eye exercise videos for smooth pursuit, amblyopia, etc.
(Numbering of videos does correspond to numbers in episode caption.)

Timestamps:
00:00:00 Introduction
00:04:51 Protocol: Concurrent Training For Endurance, Strength, Hypertrophy
00:07:24 The Senses, Vision, Seeing & What We Should All Do To See Better
00:10:35 Our Eyes: What They Really Do, & How They Work
00:14:30 Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells
00:17:00 We Don’t See Anything Directly: It Is All A Comparison Of Reflected Light
00:19:35 Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World)
00:24:05 Everything You See Is A Best Guess, Blind Spots
00:25:50 Depth Perception
00:28:00 Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frog’s Skin In Your Eyes
00:32:00 Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology;
00:35:00 Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day
00:42:00 Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens
00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing”
00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily
00:54:26 Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down
00:59:21 Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness)
01:02:55 Color Vision, Colorblindness, Use Magentas Not Reds,
01:04:32 Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day
01:06:05 Protocol 8: Smooth Pursuit
01:08:48 Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week
01:13:33 Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision
01:16:20 Dry Eyes; Blinking, Protocol 11
01:18:40 Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12
01:24:48 Protocol 12: Determine Your Dominant Eye; Near-Far Training
01:27:57 Visual Hallucinations: The Consequence of An Under-Active Visual Brain
01:29:47 Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision
01:33:00 Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow
01:44:20 Summary of Protocols, Vital Point About Blood & Oxygen For Vision
01:46:00 Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[yorgunliberaldemokrat]

Brief summary:

1) Get sunlight to your eyes for 2-10 minutes when you wake up.
2) Spend two hours outdoors without sunglasses. Every day.
3) Windows are filtering a lot of the light, so it is better to look out directly.
4) For every 90 Minutes of close work. Look out for 20-30 minutes.
5) Looking up creates alertness. If you feel sleepy, look up instead of puting your head below. Though I think it is more of a productivity tip, I don't know how it will improve eye sight.
6) Sleep in fully black room.
7) Looking things in very far, on the horizon, is very hepful.
8) Looking at moving objects and tracking them with eye is helpful.
9) Look an object near you, a pen, for 10 seconds than put it far away for 10 seconds. Then get it near. Do it for 3 minutes or so.
10) In early hours of day, looking at very bright, flashy things can be helpful. Though, findings are new and it look risky tbh.
11) Blinking is very helpful.
12) Buying a snelling chart and tracking your improvement can be helpful.

[ZippyLeroux]

I nominate Dr. Huberman as a candidate (and obvious winner) for the Nobel Prize in selfless contribution to the rest of us!

[fernandocostapinto]

Tou bring tears to my eyes.
No one can ever pay you the kindness you have to share such deep knowledge, for free, for us, simple people. From the deep of my heart i thank you, and i will put you in my daily prays. You are a blessed person.

[lowasianlife]

Watched the whole podcast, been doing the suggested eye exercises and sunlight advice for almost a week and my astigmatism has become less noticeable. My vision has become more sharper and certain objects in my room became bit more clearer without my prescription glasses.

Thank you Andrew Huberman, I am grateful for your free content and your unselfishness contribution to uploading many educational podcasts for us to watch.

[liptoncunningham]

Since quarantine began I started taking long walks with my spouse on a trail behind my house. During these walks I'd enjoy birdwatching without binoculars or anything, just my good old eyeballs. My eyesight has noticeably improved! I no longer need to wear glasses or contacts in normal lighting situations. I thought it was simply bc I was strengthening my eyes by focusing on things in the distance. Thanks to this podcast I'm happy to know this simple and free hobby includes far more vision improving protocols; distance viewing, self generated optic flow, near far, smooth pursuit, and it goes towards two hours of outdoor time. Next step is to time the walks with sunrise. Good luck everyone. May we all find joyful ways to include these life changing protocols in our lives. Thanks Dr. H, eternally grateful for your wisdom.

[NediSafa]

Andrew, you might find this interesting: My son with autism asked me when we were shooting arrows in our small backyard, in how many sections do I detect the arrow's flight. I said 3, maybe 4. He said he sees about 14 segments of movement as the arrow goes by. He has found a good job in animation correcting other people's mistakes!

[hblegal]

Your gift to pass on your knowledge can make life better for anyone who follows your advice. Your ability to explain and teach makes it easy to understand. I would be willing to pay but at no charge is a true gift from one of the smartest person on the web. Thank you!

[benjaminemer]

Dr. Huberman, I’m an optometrist. I LOVE your podcasts. As an OD in Wisconsin, I provide ALL eye care outside of surgery or injections. For ANY eye issue or emergency and for regular exams, people should see an optometrist. We then decide if and when they may need to be referred to an ophthalmologist. This is a common misconception amongst the public - that ODs only provide glasses and contacts. Thank you for these podcasts, such a fantastic contribution to public education and health!

[guerganastoitchkova]

This podcast (not this episode in particular) is by far the most useful and well explained content I've came across on the internet! I am rigorously going through each one of the episodes and so far, I manage to find something to help me improve my life and habits in every one of the episodes and topics. I am extremely grateful to Prof. Huberman for making this content freely available and so easy to grasp for people with zero scientific background!

[kbc]

This lines up perfectly with my experience this week of feeling “lost” in my day after moving from a yurt where I am exposed to the natural light all day through my yurt dome and surrounded by windows, basically outdoors much of the day, to an apartment where the natural light coming in is much, much less. I’ve felt like a part of myself and daily rhythms have been off and I can’t quite place myself in my day now that I spend the day inside. This was so helpful in understanding why! Fascinating and helpful.

[IndoPakCanvas]

Huberman has the type of personality that is content by guiding others to improved physical, emotional and mental health. He is truly one in billion & being so highly educated is even more rare.

[Gregoz]

I can't imagine a world without Dr. H. I hope everyone is dialed into the wealth of knowledge. I feel like this episode applies to me I check all the boxes. I'm over 40, I stare at a screen all day, and my vision has taken a turn for the worst. Ophthalmology has adjusted my prescription 2 times in the last 3 years. I'm adding these simple hacks to my New Year's resolution. Even if it never stops raining down here in LA.

[idst]

Had been knocking on the door for quite sometime, but after listening to this podcast, Prof. Huberman is officially in my top 5 most admired living humans.

[cquin]

This is why I absolutely LOVE this channel! Full of practical, useful information on how to get on better in life. Viewing morning and evening sunlight has been a MASSIVE game changer for me. Goodbye groggy mornings and insomnia 😊😊😊

[seewilder]

This has been one of the greatest channels I have stumbled upon. I’m starting from the beginning until I catch up, and am already seeing so many benefits from gaining an understanding of what’s going on internally. Thank you Dr. Huberman!

[ianyoung]

I really appreciate your podcast, Doc Huberman. I've had a few things happen to my eyes - a detached retina, subsequent surgery and resulting cataract and its treatment and now I'm in my late 40s having to wear multifocals with their narrow field of focus, which gets me down. But hey, my vision was saved and I'm so thankful I can see. I struggle a little now with depth perception - I've wondered at times if the changes to my eyes have affected my thinking - both cognition and mood... I guess you could say outlook in the senses of visual and mental. What you've detailed seems to confirm that it's all been a bit of a wrestling match for my brain. But you've also given me some tools. Eye care bills can be eye-watering... huge thanks for how you want to and do give zero-cost knowledge. More power to you!

[jackcruff]

Train by day, Huberman podcast by evening, all day

[donnashepperd]

This has helped me so much. Doctors don't explain things. I'm 72 and trying to keep my eye sight. Thank you so much. Love your channel ❤
A big cuddle to Costello. Love and Blessings to you!!

[soconnoriv]

This episode has made me aware of all the damage I’ve done to myself while working night shift. I’ve been working graveyard hours for almost 10 years now, and I never knew that my declining far-sightedness was most likely attributed from my work hours. The negative effects from lack of sunlight exposure that Dr. Huberman described are EXACTLY what I’ve experienced over the years. I hope there is a way for me to reverse it, as I’m more than willing to make lifestyle changes to compensate for my lack of sunlight.

[trishataylor]

I want 2 sincerely thank you for this video. It was totally captivating !I have never learned so much in 1 sitting than all the time I spent In nursing school!
I extremely appreciate Your ability to obtain knowledge And being able to Translate it Into a communicative form that the majority of us can understand... thank you for that