Huberman Lab

In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these.

Read the full show notes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

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00:00:00 Oral Health  

00:03:44 Sponsor: LMNT  

00:07:13 Oral Health Quiz  

00:13:53 Teeth Biology, Cavity Repair  

00:20:01 Mouth, Gums, Saliva  

00:23:54 Sponsor: AG1  

00:28:51 Cavity Formation, Bacteria, Sugar, Acidity  

00:35:10 Teeth Remineralization, Fluoride, Water  

00:43:58 Tools: The “Do Nots” of Oral Health, Mouth Breathing  

00:54:48 Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing  

01:03:23 Proper Teeth Brushing; Tooth Sensitivity & Gums  

01:08:16 Bacteria, Plaque & Tartar; Tooth Polishing  

01:11:02 Proper Flossing Technique, Waterpik; Children & Flossing  

01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention  

01:19:43 Toothpastes: Xylitol, Fluoride, Hydroxyapatite  

01:22:38 Mouthwash & Alcohol, Antiseptic Mouthwash  

01:26:29 Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse  

01:32:36 Alcohol-Based Mouthwash, Nitric Oxide  

01:34:52 Tools: Canker Sore Prevention & Gut Microbiome; Sleep  

01:37:47 Tools: Tongue Brushing; Toothbrush Care  

01:41:38 Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals  

01:48:43 Dentist Visits, Daily Routines & Oral Health  

01:54:17 Practices for Oral Health, Oil Pulling  

01:58:21 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter  

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In this episode, my guest is Dr. Kay Tye, Ph.D., Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination.

Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics.

Read the full show notes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

00:00:00 Dr. Kay Tye  

00:02:56 Sponsors: LMNT  

00:06:40 Amygdala; “Valence”  

00:12:43 Novelty; Reward & Punishment Response  

00:20:06 Amygdala & Hunger; Social Interaction  

00:26:21 Social Media & Social Connection; Tool: Email & Time Management  

00:31:21 Sponsor: AG1  

00:36:30 Social Media; Friction & Feedback, Leadership  

00:43:44 Social Isolation, Harlow Experiments, “Loneliness Neurons”  

00:51:47 Social Homeostasis, COVID-19 Pandemic & Loneliness  

01:01:29 Quality of Social Contact, Social Homeostasis, Social Media  

01:09:42 Social Media, Relationships; Social Isolation & Exclusion  

01:18:26 Empathy: Friend vs. Foe  

01:28:40 Background & Empathy, Diversity, Emotional Regulation  

01:34:34 Abundance vs. Scarcity Mindset  

01:37:22 Social Rank & Hierarchy, Sibling Order, Development  

01:45:54 Dynamic Hierarchy; Dominants vs. Subordinates; Mentors  

01:55:32 Psychedelics: Research & Mechanisms; Psilocybin  

02:06:28 Work-Life Balance, Fitness & Extracurriculars  

02:11:56 Personal Life, Diversity, Happiness; Typical Day  

02:15:42 Science & Academia; Future Directions  

02:23:48 Research & Science Outreach  

02:28:48 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.

If you're an existing Premium member, you can login to access the full episode.

If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.

(00:00:00) Introduction

(00:01:46) Why Is Fluoride in Water and Is It Harmful?

(00:26:44) Huberman Lab Premium

In the full AMA episode, we discuss:

• What Are the Effects of the Vagus Nerve on Calming the Body and the Brain?

Title Card Photo Credit: Mike Blabac

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In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.

I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.

This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.

Read the full show notes for this episode at hubermanlab.com.

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

00:00:00 Working Memory  

00:01:12 Sponsors: Mateina, BetterHelp & Helix Sleep  

00:05:00 Short- vs. Long-Term Memory  

00:09:59 Neuroplasticity  

00:15:42 Working Memory; Attention & Focus  

00:20:04 Working Memory Test  

00:25:35 Sponsor: AG1  

00:27:02 Brain & Working Memory; Dopamine  

00:36:13 Working Memory Capacity Test  

00:44:37 Increasing Dopamine & Working Memory  

00:49:26 Task Switching, Distractions  

00:54:42 Sponsor: LMNT  

00:56:04 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine  

01:03:08 Tool: Deliberate Cold Exposure & Dopamine  

01:11:02 Tool: Working Memory & Binaural Beats  

01:15:23 Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens  

01:22:53 Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)  

01:29:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast.

We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan.

Read the full shotes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

00:00:00 Dr. Peter Attia, Journal Club

00:02:56 Sponsors: LMNT & Waking Up

00:07:14 Light, Dark & Mental Health; Retina

00:11:16 Outdoor vs. Indoor Light, Cataracts, Sunglasses

00:16:17 Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light

00:24:55 Tools: Night & Light Exposure; Waking Before Sunrise

00:31:05 Article #1, Light/Dark Exposure & Mental Health

00:32:36 Sponsor: AG1

00:38:18 Odds Ratio, Hazard Ratio

00:45:43 Night vs. Daylight Exposure, Mental Health Disorders

00:51:35 Major Depression & Light Exposure; Error Bars & Significance

01:00:39 Prescriptions; Environmental & Artificial Light; Red Lights

01:08:14 Nighttime Light Exposure; Sleep Trackers & Belief Effects

01:13:54 Light Directionality, Phone, Night

01:17:21 Light Wavelengths & Sensors; Sunglasses

01:20:58 Hawthorne Effect, Reverse Causality, Genetics

01:26:26 Artificial Sweeteners, Appetite

01:31:16 Natural Light Cycles, Circadian Rhythm & Mental Health

01:39:53 Article #2, Immune System & Cancer

01:43:18 T-Cell Activation; Viruses

01:50:41 Autoimmunity; Cancer & Immune System Evasion

02:00:09 Checkpoint Inhibitors, CTLA-4

02:06:45 Anti-CTLA-4 Study Drug Ipilimumab, Melanoma

02:12:07 Patient Population, Randomization, GP100

02:18:09 Response Rate

02:22:52 Overall Survival & Response

02:28:38 Median Survival vs. Overall Survival, Drug Development

02:35:45 Gender & Dose

02:40:32 Adverse Events; Autoimmunity

02:46:42 Pancreatic Cancer; Aging & Immune System Health

02:53:57 Melanoma; Lynch Syndrome, Keytruda

02:58:43 Immunotherapy & Cancer Treatment; Melanoma Risk

03:06:26 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this episode, my guest is Dr. Sean Mackey, M.D., Ph.D., Chief of the Division of Pain Medicine and Professor of Anesthesiology, Perioperative and Pain Medicine and Neurology at Stanford University School of Medicine. His clinical and research efforts focus on using advanced neurosciences, patient outcomes, biomarkers and informatics to treat pain.

We discuss what pain is at the level of the body and mind, pain thresholds, and the various causes of pain. We also discuss effective protocols for controlling and reducing pain, including the use of heat and cold, acupuncture, chiropractic, physical therapy, nutrition, and supplementation.

We also discuss how pain is influenced by our emotions, stress and memories, and practical tools to control one’s psychological perception of pain.

And we discuss pain medications, including the controversial use of opioids and the opioid crisis.

This episode will help people understand, manage, and control their pain as well as the pain of others.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Dr. Sean Mackey

(00:02:28) Sponsors: LMNT & Waking Up

(00:06:13) Pain, Unique Experiences, Chronic Pain

(00:13:05) Pain & the Brain

(00:16:15) Treating Pain, Medications: NSAIDs & Analgesics

(00:22:46) Inflammation, Pain & Recovery; Ibuprofen, Naprosyn & Aspirin

(00:27:51) Sponsor: AG1

(00:30:19) Caffeine, NSAIDs, Tylenol

(00:32:34) Pain & Touch, Gate Control Theory

(00:38:56) Pain Threshold, Gender

(00:44:53) Pain in Children, Pain Modulation (Pain Inhibits Pain)

(00:53:20) Tool: Heat, Cold & Pain; Changing Pain Threshold

(01:00:54) Tools: Psychology, Mindfulness-Based Stress Reduction, Catastrophizing

(01:08:29) Tool: Hurt vs. Harmed?, Chronic Pain

(01:12:38) Emotional Pain, Anger, Medication

(01:20:43) Tool: Nutrition & Pain; Food Sensitization & Elimination Diets

(01:28:45) Visceral Pain; Back, Chest & Abdominal Pain

(01:34:02) Referenced Pain, Neuropathic Pain; Stress, Memory & Psychological Pain

(01:40:23) Romantic Love & Pain, Addiction

(01:48:57) Endogenous & Exogenous Opioids, Morphine

(01:53:17) Opioid Crisis, Prescribing Physicians

(02:02:21) Opioids & Fentanyl; Morphine, Oxycontin, Methadone

(02:07:44) Kratom, Cannabis, CBD & Pain; Drug Schedules

(02:18:12) Pain Management Therapies, Acupuncture

(02:22:19) Finding Reliable Physicians, Acupuncturist

(02:26:36) Chiropractic & Pain Treatment; Chronic Pain & Activity

(02:31:35) Physical Therapy & Chronic Pain; Tool: Pacing

(02:36:35) Supplements: Acetyl-L-Carnitine, Alpha Lipoic Acid, Vitamin C, Creatine

(02:42:25) Pain Management, Cognitive Behavioral Therapy (CBT), Biofeedback

(02:48:32) National Pain Strategy, National Pain Care Act

(02:54:05) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.

I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious.

I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu. 

I discuss how to use exercise and sauna to bolster the immune response.

This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu.

Correction: I misspoke in the episode. A micron is 1/10,000 of a centimeter, not 1,000. Additionally, 1 millimeter equals 1/10 of a centimeter, not 1/100.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Avoid Colds & Flu

(00:01:58) Sponsors: LMNT & Waking Up

(00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth

(00:13:48) Spreading a Cold; Symptoms & Contagious Myths

(00:17:43) Flu Virus & Transmission; Flu Shots

(00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness

(00:26:13) Sponsor: AG1

(00:28:44) Spreading Cold & Flu, Symptoms

(00:30:43) Immune System, Physical Barriers

(00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold

(00:45:14) Innate Immune System

(00:54:15) Adaptive Immune System; Lymphatic System

(01:00:19) Tools: Enhance Innate Immune System

(01:06:19) Tool: Microbiome & Nasal Breathing

(01:10:58) Tools: Enhance Gut Microbiome: Foods & Water Protocol

(01:16:13) Exercise When Feeling Sick?, Sleep

(01:21:39) Tool: Exercise & Preventing Sickness

(01:28:13) Exercise When Sleep Deprived?

(01:32:24) Tool: Exercise Recovery & Carbohydrates

(01:34:52) Tool: Sauna & Enhance Immune System

(01:42:20) Supplements: Vitamin C, Vitamin D

(01:50:58) Echinacea, Zinc

(01:55:08) N-acetylcysteine (NAC), Decongestants

(02:03:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker.

David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness.

He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic.

This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue.

It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential.

Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) David Goggins

(00:03:39) Sponsors: LMNT & Waking Up

(00:07:58) Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD)

(00:14:59) Writing & Learning, ADHD & Focus

(00:20:35) Friction, Focus, “Conqueror’s Mindset”

(00:25:16) Early Hardships, “Haunted”

(00:30:48) Anger, Social Media; Growth & Challenges

(00:34:41) Sponsor: AG1

(00:37:11) Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard”

(00:42:39) Inspiration, Characters & Self Image

(00:46:09) Willpower & Anterior Mid-Cingulate Cortex

(00:53:23) Friction & the “Suck”, Willpower

(00:59:14) Building Willpower, Brain & “No Days Off” Mentality 

(01:09:54) Losing Weight, Challenge & Willpower

(01:18:47) Self-Criticism & Discipline; Recovery; Stutter & Building Confidence

(01:26:45) Relationships & Honest Conversations, People Pleasing

(01:34:49) Self-Reflection & Empowerment

(01:39:06) Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy

(01:46:32) Feeling Lost, Self-Reflection & Individual Process

(01:54:11) Challenges & Two Internal Voices, Misunderstood

(01:59:32) Running, Smoke Jumping; Success; Willpower & Perishable Skills

(02:07:04) Self-Reflection & Action, Distractions

(02:15:27) Inner Dialogue; Failing Properly

(02:24:59) Introspection & Unconscious Mind, Cleaning “Cupboards”

(02:35:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter

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Welcome to a special edition of the 14th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of a live stream AMA, originally exclusive to our Annual and Lifetime Members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.

If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.

(00:00:00) Introduction

(00:00:34) 2023 Scientific Research Contributions

(00:07:07) Anterior Mid Cingulate Cortex Studies: Discussion on Research & Findings

(00:12:32) Evening Routines and Light: Insights on Managing Light Exposure Before Sleep

(00:21:26) Light Therapy in Northern Regions: Tips for Coping With Limited Morning Light

(00:28:48) Annual Health and Fitness Metrics: Key Metrics to Monitor Yearly

(00:39:59) Dealing With Midnight Wakefulness: Strategies for Falling Back Asleep

(00:46:41) Strength Training for Women: Protocols for Strength Without Hypertrophy

(00:50:56) Full Body Scan MRIs: Evaluating the Benefits and Usage

(00:55:07) Dog Wellness and Communication: Potential Exploration Into Canine Well-Being

(00:56:17) Balancing Muscle Strength: Strategies for Equalizing Arm Strength

(01:00:54) Content on Children's Development: Future Plans and Current Resources

(01:03:23) Conclusion & Thank You

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In this episode, my guest is Rick Rubin, world-renowned music producer of numerous award-winning artists, including Johnny Cash, Red Hot Chili Peppers, Beastie Boys, Adele, Eminem, Slayer, and many more. Rick is also the host of the podcast Tetragrammaton and the author of the best-selling book about the creative process entitled “The Creative Act: A Way of Being.” In this Q&A episode, Rick explains the practical aspects of the creative process, such as specific morning and daily routines, the role of movement, and how to source and capture ideas, interpret dreams, and generate work-life balance. He also offers advice for those struggling with creative or motivation blocks. He explains how cultivating relationships with the unknown, uncertainty and life circumstances heightens the creative process. Rick’s insights into accessing your artistic spirit and direction apply to everyone and all realms of art, work, and life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Rick Rubin

(00:02:00) Sponsors: LMNT & Waking Up

(00:06:27) Tool: Coherence Breathing, Heart Rate Variability

(00:09:32) Treading Water, Podcasts

(00:11:45) Tool: Meditation Practices

(00:15:43) Sunlight, Skin, Circadian Rhythm

(00:20:00) Headphones, Natural Living, Diet

(00:24:31) Artificial Intelligence (AI); Childhood; Magic & Mentalists

(00:28:34) Tool: Writer’s Block, Creativity, Diary Entries; Deadlines

(00:33:33) Sponsor: AG1

(00:35:54) Uncertainty; Creativity & Challenges; Sensitivity & Environment

(00:40:43) Wrestling, Storytelling; Johnny Cash

(00:48:51) Creative Endeavors & Outcome; Surprise in Oneself; Experimentation

(00:56:36) Resistance; Business & Art

(01:01:39) Source of Ideas; Internet & Information

(01:08:31) Dreams & Interpretation; Unconscious Mind; Motivations, Art & Outcome

(01:14:07) Career Advice, Book Writing, Diary Entries, Expressive Writing

(01:19:25) Music Industry; Capturing Ideas; Money & Ingenuity

(01:25:21) Audience; Innovative Ideas

(01:29:35) Alcohol, Confidence, Psychedelics

(01:35:10) Creativity, Chaos & Organization; Shocking Experiences

(01:42:13) News & False Stories; Playing, Wonder & Childhood

(01:46:58) Ramones; Henry Rollins

(01:49:55) Daily Routine; Red Light, Circadian Rhythm & “Cheap Photons”

(01:57:46) Creativity, Experience vs. Institutions; Work, Stress & Relationships

(02:04:29) Book Recommendations; Ancestry & Creativity

(02:07:41) Experiencing Music; Developing Albums

(02:12:28) Music Videos; Book Interpretation; Current Projects & Documentaries

(02:16:40) Podcasting & Conversation

(02:25:41) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter

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