Dr. Huberman has clarified that, although often seen as separate, the eyes are extensions of the brain, with the neural retinas (which line the back of the eyes) considered part of the central nervous system. 

Prolonged work in front of a computer screen reduces blink rate, which can contribute to dry eyes and cause overall eye strain. There are simple vision exercises you can implement during your day to prevent age-related vision loss, which include taking frequent breaks and focusing on distant objects (ideally beyond half a mile, such as the horizon) to help relax the eye’s lens, relieving strain caused by close-up work. 

Wear adequate eye protection when necessary — sunglasses to safeguard against bright UV light and protective eyewear like goggles or safety glasses when doing construction, gardening or other activities where debris or fumes can injure the eyes. In addition, eating a nutritious diet rich in vegetables, spending time in nature and engaging in specific vision training protocols can lead to a better quality of life over a longer period.

Skin health is important not only for cosmetic reasons but also because it reflects the overall health of the body. The skin serves as a biosensor that can indicate underlying health conditions and is affected by nutritional status, lifestyle choices and environmental exposure. The skin also serves as the body’s first line of defense against pathogens and the environment, playing a crucial role for the immune system.

Caffeine, nicotine, alcohol and stress all impact the skin, and excessive intake of processed foods, high-glycemic foods (high in refined sugars) and some types of fried foods can worsen conditions like acne. In addition to increasing your risk of certain skin cancers, excessive sun exposure can damage skin proteins such as collagen and elastin, leading to signs of aging like wrinkles and sagging. Proper skin care can prevent infections, reduce the risk of skin cancer and conditions like rosacea and psoriasis, and promote a more youthful overall appearance by maintaining collagen and elastin.

Hair and scalp health is influenced by various factors, including hormonal balance, diet, stress and lifestyle choices. Dihydrotestosterone (DHT) — a derivative of testosterone — is a powerful androgen that affects hair growth cycles causing what is known as androgen-related alopecia (hair loss) in both men and women. Genetic factors (specifically androgen receptors inherited from the maternal side) can also dictate whether someone experiences hair loss in specific areas, such as the crown or the front of the scalp. 

There are various approaches (mechanical and chemical) to slow hair loss by increasing blood flow to hair stem cells, including minoxidil, tadalafil, PRP (or platelet-rich plasma), microneedling, Botox, caffeine and ketoconazole. As with any supplement or medication, there are always potential side effects. Stress reduction, along with adequate sleep, sunlight exposure and regular exercise can all contribute positively to maintaining healthy hair.

Oral health is not just about teeth but includes the oral microbiome, palate, tonsils, and gums. It is a critical component of overall physical health, being closely linked to cardiovascular, metabolic and brain health. Neglecting oral hygiene can lead to serious conditions like periodontal disease, and downstream issues where the bacteria involved can potentially cross into the bloodstream to affect cardiac and brain health.

Practicing good oral hygiene — brushing twice a day and flossing daily (not just the day before the dentist) — helps prevent cavities and support the oral microbiome, which in turn supports the gut microbiome. Therefore, maintaining good oral health is key not only for preventing dental issues but also for supporting the health of your brain, heart and body.

Brain health has various aspects, including cognitive function, memory, social-emotional well-being and behavior. The brain undergoes significant changes over a person’s lifetime, influenced by various factors including age, experience, and lifestyle choices. While it was once thought that neuroplasticity largely decreased after the age of 25, it is now known that the brain can continue to change and adapt all the way through old age, but requires deliberate effort compared to the passive neuroplasticity experienced during childhood and adolescence. 

Neurodegeneration refers to the progressive loss of structure or function of neurons (including neuronal death) occurring in various brain disorders such as Alzheimer’s and Parkinson’s disease. Certain lifestyle choices can influence neurodegeneration: even low to moderate alcohol consumption has been found as a risk factor, and poor sleep quality is directly linked to cognitive issues, including increased risks of dementia. Consuming omega-3 fatty acids, phosphatidylserine (found in fish and meat), choline (in egg yolks) and ensuring proper hydration with electrolytes like sodium, potassium and magnesium all support cognitive health, particularly for individuals with mild cognitive decline. 

The best time to implement bone and joint health protocols is before you experience an injury or experience age-related decline. Studies show engaging in resistance training, exercising with a weighted vest or using jump training can enhance bone mineral density. These activities apply stress to the skeletal system, promoting bone strength and reducing age-related bone mass loss. 

Adequate intake of calcium and vitamin D (which helps absorb calcium) are vital for bone health, and increasing dietary protein daily intake (at least 1 gram per pound of body weight) — especially as you age — can help maintain muscle mass, which in turn supports bone health. 

Common joint health issues often relate to genetic predispositions and how individuals engage in physical activities. For example, individuals with higher natural flexibility might need to avoid specific exercises that can cause joint hyperextension, and those with stiffer joints must also be cautious to prevent injuries caused by overloading the joints. To protect your joints as you age, maintain a healthy weight, prioritize regular exercise that uses a complete range of motion, practice good posture and avoid repetitive strains on joints.

The gut microbiome, a complex community of trillions of microbes, plays a key role in our overall health. This ecosystem of microorganisms within the gastrointestinal tract not only helps to digest food but also wields influence on our immune system, neurotransmitter levels and our risk for developing chronic diseases.

Gut microbiota, when fueled by high-fiber foods such as vegetables and whole grains, produce short-chain fatty acids, playing a crucial role in energy metabolism, reducing inflammation and regulating the immune system. Additionally, studies have shown that microbiome diversity and gut health correlate with lower levels of depression and loneliness and increased emotional well-being. 

Stress has a significant impact on gut health, primarily by affecting gut bacteria that produce neurotransmitters for the body, such as serotonin. Managing stress, therefore, is paramount in maintaining gut health. A healthy diet (rich in high-fiber and low-sugar fermented foods), adequate sleep and stress reduction protocols are important considerations when managing digestive health.

Environmental factors can significantly impact human health. Chemical exposures to microplastics and herbicides like atrazine is linked to declining sperm counts in humans due to hormonal disruptions, and there is a strong link between pollution and health issues such as Alzheimer’s disease. Research shows that exposure to pollution can damage brain regions like the hippocampus, which is crucial for memory. 

However, the solution isn’t to stay perennially indoors to try to avoid all environmental hazards. The benefits of going outside, getting natural sunlight exposure and engaging with nature (such as spending time in parks or forests) far outweigh the risks. Regular time outdoors and exposure to nature has been shown to reduce blood pressure, improve hormone health and enhance overall well-being. 

The connection between diabetes and obesity is deeply interlinked with metabolic health. One primary issue is insulin resistance, a common feature in both conditions. Insulin resistance impairs the body’s ability to regulate blood sugar and can lead to type 2 diabetes. Obesity is often associated with insulin resistance, partly due to inflammation caused by excess fat. 

Furthermore, the types of foods that contribute to obesity can exacerbate diabetes risk. Ultra-processed foods, especially those that are high in sugars and refined carbohydrates, can impair satiety (fullness) signals and increase hunger. In the long-term this can increase fat storage and lead to metabolic syndrome, which increases risk for diabetes, heart disease and stroke. 

Quality sleep is essential for regulating metabolism and appetite, while physical activity improves weight loss and glucose disposal, thereby enhancing insulin sensitivity to reduce the risk of both obesity and diabetes.

The cardiovascular system not only encompasses the heart, but the entire circulatory system, including veins, arteries and capillaries. Managing blood pressure effectively can significantly impact your risk of heart attack and stroke as well as chronic conditions like coronary artery disease and atherosclerosis, which are among the leading causes of death globally.

Cardiovascular diseaserisk factors involve various genetic elements, particularly the levels of lipoproteins in the blood. Low-density lipoprotein (LDL), often called “bad” cholesterol, levels, specifically apolipoprotein B (apoB), are crucial indicators of cardiovascular risk, and high LDL levels combined with general inflammation can further elevate risk. Additional lifestyle factors that increase risk include smoking, alcohol consumption, physical inactivity and obesity. There are several evidence-based strategies for lowering LDL levels, including reducing sugar and saturated fat, increasing polyunsaturated fat and fiber intake, engaging in consistent exercise or taking prescribed statins.

The neurobiology of pain involves complex processes that begin with stimuli (such as temperature or pressure) detected by specialized sensors called nociceptors, which may — but do not always — result in the subjective experience of pain. There are two types of fibers involved in pain perception: A-delta fibers transmit fast, sharp pain signals, and C fibers convey slower, dull and aching pain signals. 

Headaches can occur due to various causes and generally involve a dull, pressure-like sensation in the head or neck region. Migraines are more severe and complex: usually an intense, throbbing pain on one side of the head alongside other symptoms including nausea and sensitivity to light and sound. Tension headaches, typically caused by stress or lack of sleep, manifest as a throbbing band around the head extending to the neck and upper back.

The perception of pain is not confined to a single pathway or brain region but arises from a complex “pain matrix" that is shaped by emotions, beliefs, and expectations (referred to as the biopsychosocial model of pain), making the experience of pain unique to each individual. The latest models for pain treatment have shifted towards utilizing the body’s natural pathways and responses rather than solely relying on pharmaceutical interventions. 

Immune health is crucial because the immune system serves as the body’s defense system against infections and illnesses, protecting us from a wide range of pathogens, including viruses, bacteria and parasites. Several factors are critical for supporting immune health, such as sleep quality, sunlight exposure, stress management and physical activity. For example, UVB light exposure has been shown to enhance immune function by activating connections between the brain and organs like the spleen, which plays a role in fighting infections.

The exact causes of autoimmune disorders are not fully understood, but they are believed to result from a combination of genetic, environmental and lifestyle factors. Autoimmune diseases occur when the immune system mistakenly attacks the body’s own cells, tissues or organs. Infections, exposure to certain environmental pollutants, severe stress and certain strains of viruses or bacteria can trigger the onset of an autoimmune disorder in individuals who are genetically predisposed.

Metabolism is the foundation of health, responsible for converting the potential energy in the food we eat into usable energy for every cellular reaction in your body. A healthy metabolism is not only about weight loss and physique, but also about the growth and repair of tissues — and is foundational for overall health. 

The amount of lean mass a person has (which includes all tissues except for fat) will greatly impact their basal metabolic rate (BMR), as lean mass (which includes muscle mass) is more metabolically active than fat tissue. Deliberate cold exposure can increase metabolism by converting white fat into the more metabolically active beige and brown fat. 

Metabolic dysfunction refers to the impaired ability to manage and process energy, leading to different symptoms depending on the cell type affected. Metabolic dysfunction (and the more severe “metabolic syndrome”) are exacerbated by modern lifestyle and dietary habits, leading to chronic inflammation and oxidative stress, which further degrade cell functioning.