Huberman welcomes listeners and thanks premium subscribers, mentioning the podcast's impact on funding scientific research.

• Huberman welcomes listeners and appreciates their support as premium subscribers.
• He highlights how contributions support crucial human studies leading to therapeutic breakthroughs.
• Announces that 2024 will include matched donations to further support human studies in various health fields.

Huberman discusses strategies to maintain health pillars such as sunlight exposure and stress control during travel.

• Huberman emphasizes the importance of morning sunlight exposure and use of red light in the evening for sleep and stress regulation.
• He suggests maintaining exercise routines and social engagement while traveling to keep a stable circadian rhythm.
• The use of non-sleep deep rest (NSDR) or yoga nidra is recommended for stress relief and mental vigor.

Huberman provides guidance on managing sleep quality and adjusting circadian rhythms when traveling across time zones.

• He advises on the importance of quality sleep and the concept of QQRT (Quality, Quantity, Regularity, and Timing).
• For those struggling with sleep, Huberman suggests a non-sleep deep rest protocol to feel rested.
• To adjust circadian rhythm when traveling, he recommends gradual shifts in wake-up time and exposure to bright light.

Huberman shares his take on fish oil consumption, including recommended dosages and potential health benefits.

• He advocates for taking liquid or capsule forms of fish oil to obtain omega-3 fatty acids for brain and body health.
• Huberman clarifies the differences between fish oil and EPA concentration, suggesting 1-3 grams of EPA daily.
• The antidepressant effects of high-dose EPA are highlighted, along with the importance of clean fish oil sources.

Huberman discusses the importance of proper oral health routines, including the correct method for tongue cleaning.

• He recommends using a soft toothbrush for tongue cleaning and avoiding harsh antiseptic mouthwashes.
• The importance of brushing teeth before sleep to promote enamel remineralization is emphasized.
• Huberman touches on the benefits of low sugar fermented foods for gut health and the role of the oral microbiome in overall well-being.