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Andrew Huberman
Jun 14, 2021
45 protocols
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The Science of Vision, Eye Health & Seeing Better
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Behaviors
Concurrent Training Emphasis Cycles
“Ask yourself, what are you trying to emphasize? And then emphasize that for a 10 to 12 week cycle.”
5:38 ·
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In this episode
45 protocols
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5:38
Concurrent Training Emphasis Cycles
Behaviors
“Ask yourself, what are you trying to emphasize? And then emphasize that for a 10 to 12 week cycle.”
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5:43
Endurance-Focused Training Ratio
Behaviors
“So if you're mostly interested in endurance, I would say use a three to two ratio, maybe get three endurance training workouts per week, maybe four and two strength and hypertrophy workouts.”
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5:57
Strength/Hypertrophy-Focused Training Ratio
Behaviors
“If you're mainly focusing on strength and hypertrophy, get three or four workouts for strength and hypertrophy and do two endurance workouts.”
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6:05
Start With Minimum Effective Sets
Behaviors
“Start with the minimum number of sets that's required to get the result that you want.”
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6:24
Complete Rest Days
Behaviors
“I do suggest that people get at least one complete rest day per week, although I know a lot of people don't like that.”
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6:45
Five-to-Seven-Day Deload Break
Behaviors
“After a 10 to 12 week cycle, then I also suggest taking anywhere from five to seven days completely off... but that's one way to stay injury free, keep your joints and tissues healthy over time and continue to make progress.”
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10:12
Get Vision Tested by an Ophthalmologist
Behaviors
“If you have a severe eye problem, you should be working with a really good ophthalmologist... Get your vision tested by somebody who really understands vision, like an ophthalmologist or a really good optometrist.”
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32:32
Morning Sunlight Viewing
Behaviors
“If you are not viewing the sun, sunlight, even through cloud cover, for two to 10 minutes in the early part of the day when the sun is still low in the sky... you are severely disrupting your sleep rhythms, your mood, your hormones, your metabolism, your pain threshold, and many other factors, including your ability to learn and remember information.”
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32:32
Evening Sunlight Viewing
Behaviors
“If you are not viewing the sun, sunlight, even through cloud cover, for two to 10 minutes in the early part of the day when the sun is still low in the sky and doing the same thing again in the evening...”
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33:29
Daytime Bright Light Exposure
Behaviors
“It means see, get that light in your eyes early in the day, and anytime you want to be awake. So try and get as much sunlight in your eyes during the day as you safely can.”
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34:02
Artificial Blue Light in Dark Cloudy Conditions
Tools
“If you can't see sunlight because it's the thick cloud cover of say in a, you know, you're in the UK and it's winter, then artificial lights, especially blue lights would be very beneficial to you.”
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34:48
Light Meter App
Tools
“You can download the light meter app if you want to measure lux.”
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35:23
Two Hours of Outdoor Time Daily
Behaviors
“Getting two hours a day of outdoor time without sunglasses... has a significant effect on reducing the probability that you will get myopia, nearsightedness.”
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48:36
Avoid Excessive Up-Close Viewing
Behaviors
“It is not good, it is not healthy to only look at things up close.”
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48:57
Distance Viewing and Panoramic Vision Breaks
Behaviors
“It's actually not going to solve the problem just to look up from your computer screen. You need to go to a window. You need to look out at a distance.”
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51:59
Avoid Looking at Your Phone During Movement or Waiting
Behaviors
“If you're walking or hiking or biking, not looking at your phone the whole time that you're doing that.”
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52:29
Self-Generated Optic Flow
Behaviors
“When you move through space, whether or not it's through walking, biking, even swimming, if it's self-generated optic flow... that is very good for the visual system. And it's very good for the mood systems and the neuromodulator systems of the brain and body that regulate mood.”
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56:41
Upward Gaze for Alertness
Behaviors
“if you are feeling tired, tired, it actually can be beneficial to the wakefulness systems of the brain, including the locus coeruleus and these areas that release norepinephrine to actually look up, to actually look up toward the ceiling.”
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57:37
Position Computer Screen at or Above Eye Level
Behaviors
“Positioning your computer screen up at eye level or sometimes having it actually above eye level can actually create wakefulness and alertness for the work that you're going to do.”
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1:00:50
Sleep in a Completely Dark Room
Behaviors
“You really want to try to get to a place where you can sleep in a completely black or dark environment.”
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1:01:53
Avoid Bright Light Exposure Between 10 p.m. and 4 a.m.
Behaviors
“Viewing any light of bright intensity between the hours of 10 p.m. and 4 a.m. on a consistent basis is going to suppress dopamine...”
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1:06:25
Smooth Pursuit Training
Behaviors
“You can actually train or improve your vision by looking at smooth pursuit stimuli.”
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1:06:34
Smooth Pursuit Stimulus Videos
Tools
“What you can do is, and I'll provide a link to some that I think are pretty good that are used in various clinics... You can just look up smooth pursuit stimulus...”
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1:09:47
Near-Far Accommodation Training
Behaviors
“Near far, so spending a few minutes, you might even just do this for two minutes of looking at something up close... and then moving it at arm's length and focusing on it for five, 10 seconds, maybe more, maybe 15 or 20 seconds, then slowly moving it into a location and then out.”
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1:11:04
Pen for Vision Training
Tools
“You could do this with a pen. If you wanted...”
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1:11:08
Wand for Vision Training
Tools
“Someone else could hold a, hold a wand and you could do that.”
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1:12:35
Soft Gaze
Behaviors
“Just kind of let your eyes go soft. I guess what the yogis would call soft gaze.”
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1:12:47
Exercise Eye Muscles and Accommodation Mechanisms
Behaviors
“Exercise your eye muscles, exercise the accommodation mechanisms of your eyes.”
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1:14:01
Red Light Therapy for Age-Related Macular Degeneration
Behaviors
“Flashing red light into the eyes early in the day, not late in the day, early in the day, can help offset some age-related macular degeneration...”
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1:17:04
Blinking Practice for Eye Lubrication
Behaviors
“Some people actually benefit from doing, you know, some, you know, five or 10 or 15 seconds of blinking and then doing their focused work.”
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1:25:07
Train the Weaker Eye
Behaviors
“You can balance that out by covering up the dominant eye a little bit each day.”
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1:25:37
Correct Strabismus Early
Behaviors
“It is very normal, I should say, it's very common for young children, babies, to have an eye with strabismus that either deviates out or that deviates in.”
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1:29:48
Snellen Chart
Tools
“One of the things that you can do to improve your vision, and it's also kind of fun, is to put a Snellen chart in your home.”
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1:30:24
Practice Reading a Snellen Chart
Behaviors
“You can just practice and you can see how you're doing sitting at a particular distance.”
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1:33:47
Vitamin A-Rich Foods
Diet
“This is why you've been told that carrots help you see better because they're high in vitamin A.”
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1:35:40
Lutein-Enriched Egg Yolks
Diet
“wing consumption of a buttermilk drink containing lutein-enriched egg yolks.”
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1:36:44
Lutein
Supplements
“There is some evidence through quality peer-reviewed studies that supplementing with lutein can help offset some of the detrimental effects of age-related macular degeneration... only for individuals with moderate to severe macular degeneration.”
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1:39:20
Idebenone
Supplements
“There is evidence that it can be beneficial for Leber's, congenital eye disease... for things like Leber's optic neuropathies, which is a degenerative condition of the eye.”
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1:39:28
Examine.com
Tools
“I would definitely go onto examine.com, put in I-D-E-B-E-N-O-N-E... What is the deal with this astaxanthin?... Well, we can go to our ever favorite examine.com.”
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1:39:55
Zeaxanthin
Supplements
“Typically those supplements also include the zeaxanthins and the astaxanthins.”
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1:40:21
Astaxanthin
Supplements
“Both of these have been shown to offset some of the disruption in vision that occurs with aging... the most notable for sake of this episode is the one on ocular blood flow. It does seem to increase the amount of ocular blood flow...”
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1:40:37
Seafood Rich in Astaxanthin
Diet
“It's the red-pink pigment found in various seafoods. So shrimp... but like certain fish...”
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1:43:03
Healthy Whole Foods
Diet
“Some people are very averse to taking vitamins and minerals because they feel like they can get all that from healthy whole foods. And of course, you can get these things from whole foods.”
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1:45:16
Endurance Training
Behaviors
“Having a healthy cardiovascular system, right? Doing endurance, doing endurance work, doing strength training work regularly is going to support your eyes and your brain and your vision.”
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1:45:19
Strength Training
Behaviors
“Doing endurance work, doing strength training work regularly is going to support your eyes and your brain and your vision.”