AMA #6: Eye Health, Why We Yawn & Increasing Motivation
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Welcome to the huberman lab podcast, where we discuss science and science space tools for everyday life. I'm Andrew huberman and am a professor of neutral logy and optimal gy at stanford school of medicine today. Isn't ask me anything episode or A M A.

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And for those of you that are not human and lab podcast premium subscribers, you can still hear the first twenty minutes of today's episode and determine whether not becoming a premium of subscriber is for you. And now, without further or do, I will answer your questions. And as always, I will strive to be as throw as possible, as clear as possible and as concise as possible.

The first question is about I health. In particular, I held protocols for people that are aging, but I health protocols for people in general. The question is, i'm noticing that my vision, both close and far, is what are the best ee exercises? I health behaviors supplements eeta for the aging eye.

So the answer about to provide applies to everybody regardless of age, which is you want to make sure that you view things both close up and far away across your day. Many, many people nowaday spend a lot of time looking at their smart phone, looking at the computer screen, looking at books and paper. In other words, looking at things somewhere between nine inches away from their face and their eyes, maybe two and a half feet away from their face and eyes.

This is an unprecedented event in human history, as far as we know, because IT wasn't until the advent of the smartphone that we've spent so much time looking at screen at close range relative to looking at things at further distances from our face throughout today. In fact, IT should come as no surprise that the incident of of nearsightedness is increasing dramatically around the world, but is increasing particularly fast in children and in Young adults and even an adults who are viewing things at very close range, so two and half feet or less. Now, I am not saying that viewing things that two and half or less is bad for your eyes.

That is simply not the case. However, if you want your vision to be maintained or even improve, it's going to be very important for you to view things at a distance as well for ideally several hours per day. Realize some people just simply won't accomplish this.

In fact, i'd like everyone to just take a moment and do a rough estimation in your head of how much time during your daytime activities you are viewing things at a two and a half feet or three feet or less so smart phone, computer screen paper books at sea versus viewing things that are four feet away, eight feet away. So maybe conversation across the table with another human being. Remember those.

Some of us are doing that more now that we seem to be emerging from this whole pandemic phase. However, many people are still mostly just viewing things within very close range. And in fact, if you would asked yourself, how much time do you spend looking at things at the distance of many hundreds of feet or taking a walk where you're not looking at any screen and you're simply letting visual images, where the visual imaging rather passed by on your eyes.

I think for most of us, that number is getting progressively smaller and smaller with each passing year. So this is an issue because the structure of the eye is such that the lens of the eye can move, but also that the length of the eyeball from front to back is actually impacted by how close or how far you happen to view things during the course of your day, especially in development. There's a classic experiment that i'd like to just briefly described you, which has been performed in chickens.

It's been performed in mice. It's also been performed on humans where a visual, a clutter or a visual image so include is just A N, A black screen or piece of cardboard, or in a image, maybe some, you know, black and White checks or checkers are placed at a certain distance from the eye, either up close or far away. And the impact of that on the length of the eyeball and on the structure of the lens and on the quality and security of vision is then measured.

To make a long story short, what the study show is that if during development, you are an animal, exclusively looks at things that are up close, very close to the eye, and doesn't ever get long range vision, the eyeball lands. And when that happens, the lens, which of courses in the front of the eyeball, which focuses the light onto the back of the eyeball, which is where the so called neural retina is, where the cells that sent light are, that visual image lands in front of, as opposed to directly on the light sensing portion of the ebel. And we call the neural retina IT, lands too close or near the lens as opposed to on the back, the I ball.

And that's part the reason. What we call the consequence of that near sided my opa in far sight is the opposite happens. The visual images actually focused behind the retina.

IT doesn't land directly on the retina, which is what you want. It's focused too far behind the retina, and that's due to a shortening of the ebl. So what I just described actually explains pretty well why kids who look at computer screens are book up close, often nee glasses. You know, when I was growing up, they call this nerd syndrome, raising my hand for those who they're listening.

I read in awful lot, but I also spend time outside, fortunately, in running around on the soccer field and looking at things in the distance, playing in neigh's od with my friends kids that spend the vast amount of their time looking at things up close, in particular children who do that indoors for most of their waking time. Well, those kids developed my oppoa. This is for the reason why we have such an increase of the incident of my opa now days.

What's interesting, and I think most people don't realize, is that even as a Young adult and adult, and perhaps even as in older adult and elderly person, looking at things up close too much at the expense of getting some time viewing things at a distance, in particular outdoors, can be very problematic because they can exacerbate my opium. So the short direct prescription here is to make sure that you're getting at least an hour. So each day, although ideally IT will be more of long viewing.

And that could be done by walking outside and avoiding looking at your phone. While king IT doesn't require that you look at a particular object in the distance, although if you are scanning for and looking for objects in the distance the way that um you might on a hike or you're looking outward or off A A va, you're looking for someone in the distance, all of that sort of visual scanning behavior is going to be very good for your eye health and for maintaining vision at a distance. If you are somebody whose far sided and you have trouble seeing things up close, well then you need to ask yourself whether not you're spending too much time looking at things off in the distance.

Although I want to be very clear that near sighted ness and far sighted ness aren't necessarily the consequence of this near, far viewing. There can be independent causes of your sightings and far sadness. But for many people out there who are spending progressively more and more time just looking at things up close, you can get this lengthy of the eyeball or chAllenges in the way that the elasticity of the lens is controlled by the musculars in ways that make IT hard to maintain sharp, crisp vision when you are looking at things at a distance are up close.

okay. So I can't because there are simply no studies to support the idea that you need exactly two hours per day of outside long vision or particular distance and where that you want to cut off or have a threshold of know four hours per day of looking at things up close. But we can say with a high degree of confidence that if you want to maintain or enhancer vision at all distances, that for every hour, so that you spend looking at things, say, a distance of three feet away or less, you want to get at least one hour per day total, doesn't have to be all at once of looking at things out in the distance or looking at things beyond three feet a relative to the distance from your eye.

okay. So I think for some people who are already badly, my opie, this isn't going to remedy that. My opa, you're still going to need corrective lenses. But if you're somebody similar to the person who asked the question that they are quoted, quote, noticing their vision is really try to baLance out the amount of viewing that you're doing at close distance and long distance. And then I would not obsessed about the total numbers.

IT does not have to be three hours and three hours, but the more time that you can spend that viewing things that variable distance throughout the day, the Better off you're going to be in maintaining and perhaps even enhancing your vision somewhat. Now there's an additional behavioral tool that we can clean from the recent scientific literature expLoring by oppoa, which points to the fact that children who get two hours a day or more of time outside in sunlight, right? One of my favorite topics, I know many people are probably rolling their eyes right now when they hear me say, you really want to a few morning sunlight, not through window or in shield, on where sunglasses for that too much sunlight you can in your eyes early in the day and never started.

Any lights are bright. It's painful. Look at its Better done.

A lot of episodes on this. We have a light for health episode. This is all the sleeve.

Episode is just such a basic foundation. Of satan in rythm and health that I just keep repeating IT. However, there are also a large scale clinical trials involving thousands of subjects. Theyve shown that people, children in particular, who get two hours or more of outside time every day, have a much lower incense of iope. Now, what's really interesting about these studies is that while some of those kids are looking at things further off in the distance, then they would, if they were indoors on their tablets or scams or with their nose in a book, IT does not seem to be the case that they have to be looking at things in the distance in order to see this reduced incidence of iope.

What's probably happening instead, is that the particular wavelength of light that emanate from the sun, that photon energy, in particular, is triggering the activation of these so called intrinsic sensitive melon ops and red tal gangland cells, which we know are important for setting circling rythm, for enhancing mood focus on alertness during the day and enhancing the quality donation sleep at night. But those mellon option, intrinsically photo sensitive gangling en cells are also involved in networks within the eye that relate to blood flow that relate to the the silver ary body, which is a structure within the eye that controls, and the appeal and movement of some key components within the eye that also relate to the Christmas of vision, that is, the acuity of vision at both short and long range. So there are a lot of technical details.

There are impact. Um I really hope to get a the great russe en geller, doctor russian geller, who is the chair of automotive gy at the university washington in seattle who is a world expert in this and the various aspects, both molecular and structural of the ciller body in the lens and is an expert in U V I S A. A very interesting topic. It's own right to come onto the podcast and talk more about I health, and we will do that in the not too distant future.

Meanwhile, if the first behavioral protocol for enhancing and maintaining high health is to make sure that you're spending at least some time balancing out the near vision and far vision during the day, IT also stands a reason that you want to get outside for at least two hours a day, which I know sounds like a lot, in order to prevent my opie of your Young person and offset the progression of, and maybe even reverse of, my opium. We don't know yet based on the data, but there are some indication that's possible by getting outside two hours a day. And the cool thing is because many people, including myself, have a lot of work to do, and we need to be on our phones quite a lot.

We choose be on our phones quite a lot. This effect of getting sunlight outdoors during the daytime for two hours or more does not seem to require that you stay off your phone or tablet, that you're looking at things far in the distance the entire time. What this means is if you can get outside onto a patio or a deck or you know, an outdoor table, if you can, if weather and conditions permit, and do some of your phone time and computer time and reading at set outdoors.

Now, if you're already making an effort to get outside high play sports, take walk. It's at that of course, count starts this two hours threshold. And I know this sounds like a lot this two hours. And yet for most people, you know certainly will vary depending on time of year. But I think striving to get on average about two hours of outdoor time as much as you can, or opening a window, which wouldn't be as good as getting outside, but opening a window and trying to get some natural light exposure to the edit, trigger the activity this and trinity icc, photosensitive, milos and red on gangs ells. That's going to be a really good idea in trying to offset and maybe even reverse some vision loss.

Now the other behavioral protocols, which is shown to be useful in terms of maintaining or improving vision, relate to the musculature around the eye and the control of the movement of the lengths and actually, the lens of the eye has its own kind of flexibility, is a really, really interesting structure. I'll geek out on this far too long if if I don't prevent myself from doing so. But the lens is just incredible.

The fact that that has a specific structure of proteins like Crystals and things of that sort, and that I can still derive nourishment from blood flow but does not actually have vasculature within IT. So it's not, if you notice something, that the lens of your eyes and filled with blood vessels and capitalize because IT needs light to pass through super interesting structure. Um I think the only violation of what I just said is the manage right those picks are underwater elephant like creatures that um I think where are endangered down in fladda they were getting chopped up by speed boats.

But I think now there's some effort to preserve those. The gentle giants. The Mandate, as I recall, has a vascular zed lens, which is why their ice local pig IT looks like they have cataracts in, in, in case you're not amenity, you have no blood vessel supply to to the lens. Keeping that lenders clear is vital now is that can they can do lenders replacement is really a pretty incredible progress in the in the realm of optio g and surgical replacement of the lens of the cornea, other aspects of the eye.

But if you're somebody who is interest in maintaining your vision, you're going to want to maintain the musculature that controls the movement and the change your shape and that lens and the movement of the eyes, which allows you to transition your vision from very sharp when viewing things up close to very sharp when viewing things at a distance. And this is where some of the so called near far exercises s can be very useful. So when we did a full in podcast on I health and improving eyesight, I invite you to listen to, if you like, talked about two different types of vision exercises that have been shown to be useful for improving vision at the level of acuity, that have a lot to do with improving the muscular ure and the move into the eyes and the lens.

And that's what's called a smooth pursuit tasks. So you could go into youtube, if you like, and put smooth pursuit eye task and do this for a few minute each, each day, if you're trying to keep your vision strong. And what that task involves is, as the name suggests, smoothly tracking a small dot or cross hat arrow on the screen, which is very different than the so called sacd type eve movements that we often make.

Sicom are when you dart your eyes to particular location to look at something, then darted to another location to look at something. Microsoft ds are little tiny versions of those that we're doing most all of the time, believe that are not. When you look at a visual scene or image, if you did not have those little microscope ds, your brain would adapt or would attenuate to whatever you are looking at.

And the visual image would actually disappear, which really speaks how important IT is that your perceptions change in order to maintain them. This is very similar to where something is placed on your hand, say a finger, you'll notice that change. But then if you leave IT there for a short while, you're forget that it's there because the cells there have adapted out.

There's no change. Your ervy system is largely responding to change is also why when you walk into a room and you often notice a novel smell, let's hope it's a good smell. After a few minutes or so, you don't notice the smell anymore because your factories system adapted that away.

So a lot of that adaptation is prevented by those little microscope ds and the macro circled. The bigger circles are really for moving your eyes around to look for things in visual space. Smooth pursuit is a very particular kind of visual behavior that you can do in a smooth pursuit task and zero cost, cost a little bit of time, I suppose, to do this on youtube, and most any of them will do.

We can provide a link in the shown of captions of one that we like or several that we like. By doing that smooth pursuit task for a bit, each day may be just a minute. Two, you're maintaining your ability through the muscular ure of the eye to do smooth pursuit.

And of course, you do smooth pursuit when you move about your day. But for people that are trying to offset or reverse vision loss, doing some additional deliberate smooth pursuit exercises can be useful. The other visual exercise that can be very useful, as this so called near far exercise.

So this is best accomplished, I think, by, you know, holding out A A pen or pencil in front of um your eyes, in front of your head and focusing very intensely through what's called the virgins I movement. We bring both eyes to the tip of the pen and then moving that pen closer and closer and closer to your eyes, where you get close enough that you actually have to deliberately bring your eyes. And for those of you listening, this is what i'm doing right now, the point where it's blurry.

You can no longer hold IT in sharp, crisp relief. You can see IT sharply, that is. And then you move IT out of over a distance and can't play right around that threshold where it's hard to keep IT in focus now and then move back out again.

And then in doing that for even a minute or two, you'll find is a bit of a strain on your eyes, but you can actually build up the muscular ture and the neuromuscular connections that allow you to do that more efficiently. And that has been shown to improve certain aspects of vision. So when people are diligent about doing those exercises is not necessary everyday. But let's take three days a week or so, they can be very faster. I actually find them kind of fun for reasons that escape me entirely.

Um and how close you can bring that object and still maintain IT in sharp focus will vary from person, a person based on a number of things possible how healthy and um well performing their neural retina is whether not they have my opa or hybrid p your sadness SATA whether or not um for instance, you're like me and you have a fairly close into people very distance or whether not you're more well lived and you have your eyes set further apart. All those things will dictate the exact performance of of that task, but nonetheless a very useful task to do when trying to maintain or improve vision. Now of course, there are a lot more behavioral tools that one could use to maintain our enhances vision, really touching on the biggest and what I consider the most important ones that are most accessible to people without the need for any fancy equipment.

At all. And if you want to learn more about other behavioral tools that one can use to maintain our enhancement sion, please see the episode that we did on eyesight and simply go a human lapdog compound into the search function, eyesight or vision. It'll take you right to in fact, everything on that website is keyword index.

It'll take you to the various episodes and time stamps that you're interested in according to the keyword. Now the person asked this question with who, by the way, is page singer. Thank you, page singer.

And the question got a lot of about, but it's because apparently there is a lot of interest in this understandably so asked about nutrition and supplements for maintaining or improving vision. That could be a very lengthy conversation, but let's just summarize you with a few brief points that we know stand based on the clinical and scientific research. We've all heard that carrots are good for your eyes. Well, it's not carrots, per says, that are good for rise.

It's vite him in a that essential for the so called photo transduction cade, the photo to instruction cades the process by which the photo receptors, which are in the back of the retina, at least if you're human, they are in the back of the retina, take photo on's light energy converted into electrical signals that then conveyed to the other cells and neurons within the retna, then passed into the brain to create visual percepts. Most people can get enough of this fat soluble vitamin, we call vitamin, by making sure that they need at least some dark Green leef y vegetables, and that they do that in their closest to raw form, maybe cooked a little bit, but not overly cooked. There are other sources of vitamin out there.

You can look those up online just for, you know, sources of vitamin. Most people be able to get enough vita from their nutrition and won't require from a supplement provided that it's not presented excessively high levels in a foundational supplement, reaming mineral supplement, getting in some additional vitamin from a foundational supplement or vitamin al supplement, probably gonna an issue unless you really take in far too much of that vita and could potentially provide some insurance. But again, I think most people can get enough vitamin from their diet if they taking care to eat the foods that contain vitamin Greens, leave of vegetables being one.

The other food that's known to be highly enriched vitamin is livered. One of my least favorite foods or others, of what the animal that liver comes from. Liver is somewhat of a popular slash controversial organ meat ah in the nutrition space for reasons that aren't interesting.

Um for sake of this discussion, anyway, suppose for those we that like liver, you could eat a little bit of liver every once in a while IT is you rich in a number of things that are beneficial to health? Although for you vegans out there, sure you want to avoid liver entirely. I avoid liver because I just simply don't like the way IT taste.

And one search twice i've taste deliver that was appetising to me. That can be okay, but it's just not at least by my read, can be okay, but it's not a food that I actively seek out order or prepare for myself on a regular basis. Um so fortunately, there are other sources of vitamin as well.

And again, I just invite you to all put into a web search, you know, food sources of vitamin a and figure out how to get your daily dose of vitamin by taking in foods that you like for you. And then in terms of supplementation of things that can enhance vision, this is a newer area and Frankly, it's an area where most of the data point to some supplements that can potentially be beneficial in certain disease conditions. For instance, in fairly progressed age related macular degeneration.

Age related macular degeneration is fairly common or more common than we would like we should say um and IT does appear that supplementing with certain things like routine um which is present in eggs or a yokes in particular, especially eyots that aren't overly cooked or that can be supplemented can potentially help with some instances of age related macloan generation but the date on this are still emerging. I consult IT with our chair of optimal gy. It's stanford about routine and some of the other things that i'll see out there like he is zanthon and as to zanthon and you know these anthers um come from certain fruits like blueberries and their present and supplements and things like that sort.

If the consensus I got talking to him and talking to some other open modest are that if you're really aiming to get a healthy diet, you're avoiding a cigarette smoking and by healthy diet mean getting sufficient amount of vitamin a and routine through food sources. Again, you can look up where those food sources are ex just being one of them. Well, then chances are you not going to need to supplement with routine or the C S N.

Tines or the athenes. However, I have heard anecdotal reports from a number of people that they'll start taking a supplement for eyes health and a number of them out there. We are not, as a podcast to filler with any of those.

I held supplements, by the way. And people are reporting enhanced vision, receive emails all the time that say, you know, I am taking this in routine, twenty milligrams per day. And there I should mention that the dosage that's been explored in a couple of studies as tend to twenty milligrams per day. Again, you could get that from foods.

You could go above that if you you know more cavalier or you could go toward the lower end of that ten to twenty milgram per day uh if you are somebody who tries to uh who's more conservative, I should say well, there aren't people out there who are um you know looking at routine. They think it's fairly safe. They're taking higher dosages of routine, so twenty thirty milgram per day.

They're also taking supplements that contains the zam and asked as zam things and are reporting and etoit ally that their vision is enhanced. I don't dispute those claims um but as of now there aren't many papers. I could only find about four, three really solid ones and then a fourth that point to the specific disease instances where supplementing with routines as anting or asis anthing can be beneficial for slowing the progression of things like advanced onset asia backlog generation and the degree of offset for that backlog generation was slight.

IT wasn't enormous, but IT was robust enough that I was IT warranted reporting in the paper. Or things like leaders, which is a particular eyes. Disease of impacts hold different set of systems in the eye. So basically what i'm trying to say is when IT comes to supplements to support, I help make sure you're getting enough vdma from your diet if you're not consider supplementation or consider changing your diet someone to make sure you can get that routine and vitamin. And if you are interested in IT, it's within your budget.

I don't know of any um evidence that supplementing with additional routines as anything and asked as anything can be dangerous at all for those either really interested in maintaining your improving a vision that might be an area that you want to explore. I personally am not taking routines y as anything or as as anything least not at this time. I do take a foundational supplement um which is my source of vitamin in addition to my food sources but I don't suffered from vision, the city where readers at night and I have for a long time I have a little bit of A A muscular weakens in one of my eyes um that originated in childhood.

Um so occasionally if I get very fatigue, one of my eyes will D V A little bit a little bit of almost your business, especially if i've been awake for very long periods of time, intends to recover once I get a good night night sleep. Some of you that have experiences where you have one eye might just drift a little, but I could do this for the camera if you want. Okay, this is weird.

I used to do this to my sister across the table, and we were at a friend's houses for dinners. So I can actually move one of my eyes in like this, which actually just reflects that there's A A muscle extracts lar muscle closer. My nose is rather weak, which allows me to going to do that.

I can't do IT well with the opposite. I and when now I need to blame to clear my vision. But the point is that if you're somebody who has a slightly deviating eye, slightly often if you go to the open ologies or optometry, they're to give you a prism lens, which is going to redirect the image onto that slightly deflected eyebrow.

One thing you'll really want to discuss with that optimal gist or optometry is whether not there are exercises that you could do to overcome that issue without the need for a prison. Because what I saw, what many other people see when they put on a prism lens, is that, indeed, IT can line up their vision or the visual perception Better, but indeed, IT can lead to progressive weakening of the muscle further and further. So then that I ball starts to deviate further and further.

And that this is a larger question, which is, should we wear corrective lens? Is, in fact, if you go online, you'll find or hear about these examples of people that stopped wearing their corrective lenses, ses, their glasses or contacts in order to bring their vision book and prove their vision on their own. Now, if your vision is quite imperative, you're going to need correct tive lenses or contacts.

However, there are a number of people out there who find that if their vision is somewhat impaired, that forcing themselves to view things that I did indeed ce me th pursuit to do near far and to make sure that they're getting adequate nutrition and things that sort can all some to help offset some of the visual impairment that would occur if they were to just pop glasses on their face and and rely on the correct tive lens is in order to focus that the light onto the correct area within the aid onto the neural retina. So i'm not telling people that throws off or get rid of their correct tive lenders in contacts, but you can be overly reliant on these things like a crush in a way that perhaps you want to do a little bit of work to try overcome. And the we work with a weaker prescription.

And certainly the case of prism lenses, what I mentioned before is a real consideration. It's what i'm very familiar with. So is the last, but I think very important and exciting feature of visual improvement is red light.

I talk a little bit about this on the episode the human woman podcast, all about light and health. But there's a really spectacular, I think I consider spectacular, and many other people consider its spectacular research out of university college london. And the work i'm referring to is glen Jeffery's work.

Have no glen for a long time. These are animal studies, and now two human studies expLoring how exposure to red light. Early in the day can offset some of the vision loss relate to age lay a macos generation or simply age related visual decline. And there's a whole mechanism here this discussing that episode.

But IT has to do with the fact that red light and nearing for red light together, or maybe even in separately, when viewed for even just a minute to three minutes once, or maybe two or three times per week maximum, can actually reduce the number. What I called reactive oxygen species in the photo sectors that convert photons into electronic signals, the rest of the visual system can understands. So that's a outof.

Basically, what they found was for people forty years or older, if they viewed this red light at a distance of about a foot in half. But I wouldn't get too specific with us for a few minutes each week total, they were able to offset some of the vision lost within a particular domain of vision. And I don't have time to go into the details here, but because I do that in the light for health episode, but you have different types of photos, ettore cones and rods.

You have different types of cone photo reception, tors that respond to different wavelength of light. Short, medium and long wavelength light, so called blue, Green and red ones, are sometimes called when these people who are forty years are older viewed red light on a consistent basis. Early in the day, and I did have to be early in the day, there was a real circa I, an effect there.

There was a offset of some of the vision laws that would Normally occur in a particular wavelengths of light range that resulted in Better visual acuity overall. So if you're very concerned about your visionary, you into red light therapies, sea, there are a number of different red light devices out there. At some future point, the year in apotex may partner with one of these red light companies.

So right now, i'm gonna mention any of them partial, the prominent online, what you're looking for as a red light unit that provides red light and maybe foreign and near infer, excuse me, light as well. So something in the six hundred and fifty to seven hundred and twenty eight nanometer range, so really going look red or almost invisible to you if it's really, really far into the infrared. And you will want to view that a distance about a food and have to two feet.

And you don't want to be so bright that it's painful to look out OK because you don't want to damage rise. But that's essentially what they used in these studies from the Jeffery lavin is showed some pretty impressive offset of some of the aspects of vision laws in these people, forty and older. So that's an area that you may want to explore as well, especially for folks forty years older.

And again, this red light exposure had to be done early in the day. So hopefully that collection of behavioral tools near far smooth pursuit. Some of the discussion about routine nutrition, vitamin a implementations, he is anything as as getting two hours of light exposure outside, sunlight exposure, get outside to do some of your work, and perhaps even deliberate red light exposure for certain people can be used to offset your concerns and your actual potential vision loss, and maybe even improve your vision regardless of what age you are.

Everything I described as supported from the peer review literature and again, if you want to get the deep dive on mechanism and further information about dosages, please check out the episode on eyes side in improving your eyesight and the light for health episode again at huberman lab. Doc m, thank you for joining for the beginning of this asked me anything episode to hear the full episode and to hear future episodes of these. Ask me anything sessions plus to receive transcripts of them and transcripts of the huberman lab podcast, standard channel and premium tools not released anywhere else, please go to huberman lab dot com slash premium just to remind why we launched the huberman lab podcast premium channel.

It's really too fold. First of all, it's to race support for the standard huberman lab podcast channel, which of course, will still be continue to be released every monday in full length. We are not going to change the format or anything about the standard human lab part, and to fund research, in particular, researches done on human beings, so not animal models, but on human beings, which I think we all agrees the species that we are most interested in.

And we are going to specifically fund research that is aimed tored developing further protocols for mental health, physical health and performance. And those protocols will be distributed through all channels as the premium channel, but through all channels you were in the law, podcast and other media channels. So the idea here is to give you information to your burning questions in depth and allow you the opportunities to support the kind of research that provides those kinds of answers in the first place.

Now in especially exciting feature, the premium channel is that the tiny foundation has generously offered to do a dollar for dollar match on all funds raised for research through the premium channel. This is a terrific way that they are going to amplify whatever funds coming through the premium channel to further support research for science and science related tools for mental health, physical health and performance. If you like to sign up for the humble lab premium channel, again, there is a cost of ten dollars per month, or you can pay one hundred dollars at front for the entire year that will give you access to all the ams.

You can ask questions and get answers to your questions. And you, of course, get answers to all the questions that other people ask as well. There will also be some premium content such as transcripts of the am and various transcripts and protocols of huberman la.

Podcast episodes are not found elsewhere. And again, you'll be supporting research for mental health, physical health and performance. You can up for the premium channel by going to huberman lab dot com slash premium. Again, that's huberman lab dot com slash premium. And as always, thank you for your interest in science.