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Analyzing Symptom Patterns and Immune System Interactions
This chapter emphasizes the importance of paying attention to when symptoms occur and identifying behavioral patterns to prevent and manage colds and flus. The hosts also share personal experiences and discuss the contagious nature of these illnesses.
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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