Essentials: Protocols to Improve Vision & Eyesight

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