Huberman Lab

How to Prevent & Treat Colds & Flu

Jan 8, 2024

02:01:34

Snipd AI

The podcast discusses the biology of colds and flu, and explores behavior, nutrition, and supplementation strategies to enhance immune system function. It debunks common myths about transmission and contagion, and analyzes symptom patterns. The podcast delves into the innate and adaptive immune system, as well as the effects of exercise and sauna on the immune response. It examines the impact of vitamin C and NACEDAL SISTINE on preventing and treating colds and flu.

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Podcast summary created with Snipd AI

Quick takeaways

Physical barriers like skin and mucosal linings help prevent the entry of cold and flu viruses, so be careful about touching your eyes, nose, and mouth after touching potentially contaminated surfaces or shaking hands.

The innate immune system mounts a rapid response to neutralize and destroy cold and flu viruses by deploying white blood cells and releasing cytokines to assist healing.

The adaptive immune system produces specific antibodies to combat the particular strain of a virus, providing long-term immunity and continuously improving its response to future infections.

Minimizing contact with the eyes, nose, and mouth, practicing regular hand hygiene, and avoiding close contact with infected individuals significantly reduce the chances of getting colds and flus.

Prioritizing quality sleep, moderate to high intensity exercise, consuming low-sugar fermented foods, nasal breathing, and deliberate heat exposure through saunas can enhance innate immune system function.

Deep dives

Physical barriers and portals of entry for colds and flus

The body has physical barriers, such as the skin, mucosal linings, and chemicals on the surface of the eyes, nose, and mouth, that help prevent the entry of cold and flu viruses. The primary entry sites for these viruses are the eyes, nose, and mouth. It is important to be mindful of touching these areas after shaking hands or touching surfaces that may be contaminated with the viruses.

The Use of Enacetylcysteine as a Mucolytic

01:13

Importance of Exercise for Strengthening the Immune System

00:59

Should You Exercise When Sleep Deprived?

01:14

You don't Catch a Cold from Cold Temperatures

01:03

Introduction

4min

Importance of Sleep Quality and Introducing Helix Sleep and ROCA

2min

The Truth About the Common Cold

19min

Analyzing Symptom Patterns and Immune System Interactions

4min

Contagious Nature of Colds and Flu Viruses

24min

The Innate and Adaptive Immune System: Cold and Flu Prevention

2min

The Functioning of the Adaptive Immune System

22min

Exercise and the Innate Immune System

20min

Effects of Sauna on the Immune System

5min

10.

Exercise, Vitamin C, and Immune System

18min

11.

The Use of NACEDAL SISTINE to Prevent and Treat Colds and Flu

4min

12.

Supplements, Social Media, and Gratitude

2min

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.

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 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Momentous: https://www.livemomentous.com/huberman

Timestamps

(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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Huberman Lab

How to Prevent & Treat Colds & Flu

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Physical barriers and portals of entry for colds and flus

The innate immune system response

The adaptive immune system response

Limitations and prevention

The innate immune system is a fast and nonspecific response to viral and other infections

The adaptive immune system creates specific antibodies to combat viral invaders

Recommendations for supporting the immune system

The importance of moderation and proper nutrition

Sauna and Immune System Activation

Supplements for Cold and Flu Prevention

The Use of Enacetylcysteine as a Mucolytic

Importance of Exercise for Strengthening the Immune System

Should You Exercise When Sleep Deprived?

You don't Catch a Cold from Cold Temperatures

Thank you to our sponsors

Timestamps

Get the Snipd
podcast app

AI-powered
podcast player

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highlights

Save any
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Huberman Lab

How to Prevent & Treat Colds & Flu

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Physical barriers and portals of entry for colds and flus

The innate immune system response

The adaptive immune system response

Limitations and prevention

The innate immune system is a fast and nonspecific response to viral and other infections

The adaptive immune system creates specific antibodies to combat viral invaders

Recommendations for supporting the immune system

The importance of moderation and proper nutrition

Sauna and Immune System Activation

Supplements for Cold and Flu Prevention

The Use of Enacetylcysteine as a Mucolytic

Importance of Exercise for Strengthening the Immune System

Should You Exercise When Sleep Deprived?

You don't Catch a Cold from Cold Temperatures

Thank you to our sponsors

Timestamps

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