Eye Health & Vision Optimization: The Do-It-Today Checklist

Here's the distilled, do-it-today checklist—ranked by impact-per-minute and safety. Pick 3–4 items, stack them for 30 days, then reassess.

1. Red-light Reboot (3 min, once a week, eyes closed)

Wavelength: 670 nm LED.

Device cheat-code: Baby-night-light labeled "670 nm" + IEC 62471 RG1 or RG0.

Protocol: 3 min Monday sunrise sitting; eyes shut, light 2 in away. Effects last ~7 days.

2. Morning Sun-catch (2 min daily)

Watch horizon at sunrise/sunset (never stare at disk). Sets circadian melatonin → retinal antioxidant load ↑.

3. 20-20-20 Desk Reset (zero gear)

Every 20 min look 20 ft away for 20 s while consciously blinking every 5 s.

Tackle accommodative spasm + dry-eye in one hit.

4. Distance-gazing Walk (20 min)

No phone, varied focal lengths (leaf 6 m → cloud 200 m). Daily undo screen-induced near-lock.

5. High-CRI Reading Light (instant win)

3000–4000 K warm LED on book/keyboard; brightness 500 lx. Cuts 50% eye-strain in 5 min.

6. Sight-saving Macros (add, don't subtract)

a. Lutein + zeaxanthin: 2 pastured egg yolks/day = best absorbed dose.

b. Vitamin A: 1 tsp cod-liver oil or 30 g liver/week.

c. NAC carnosine drops: 2 drops/eye twice daily for early cataract; cycle 3 months.

7. Ketofast Mitochondria Boost

16:8 IF + <50 g net carbs; aim for 1×48 h fast/month to mop up floaters via autophagy.

8. Glaucoma Stack (check MD first)

D3 10,000 IU + K2 200 µg + Mg glycinate 400 mg daily until serum 25-OH-D 100 ng/mL; recheck pressure at 8 weeks.

9. Dry-eye B1 Shot

Thiamine (B1) 300 mg morning if high-carb/coffee history; add omega-3 (1 g EPA/DHA).

10. Strength Session (30 min × 3/week)

Legs + core ↑ systemic mitochondria biogenesis; more cones = better low-contrast vision.

Track Progress

Snellen chart pinned on wall + note clarity under same light each Sunday.