Avoid Colds & Flu

Sponsors: Joovv, Helix Sleep & ROKA

Common Cold: Source & Transmission; Cold Temperature Myth

Spreading a Cold; Symptoms & Contagious Myths

Flu Virus & Transmission; Flu Shots

Tools: Injections & Safety; Charting Health Trends & Sickness

Sponsor: AG1

Spreading Cold & Flu, Symptoms

Immune System, Physical Barriers

Tool: Social Connection & Touch, Avoiding Flu & Cold

Innate Immune System

Sponsor: InsideTracker

Adaptive Immune System; Lymphatic System

Tools: Enhance Innate Immune System

Tool: Microbiome & Nasal Breathing

Tools: Enhance Gut Microbiome: Foods & Water Protocol

Exercise When Feeling Sick?, Sleep

Tool: Exercise & Preventing Sickness

Exercise When Sleep Deprived?

Tool: Exercise Recovery & Carbohydrates

Tool: Sauna & Enhance Immune System

Supplements: Vitamin C, Vitamin D

Echinacea, Zinc

N-acetylcysteine (NAC), Decongestants

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

- The podcast discusses techniques to avoid and recover from colds and flus.
- The immune system and its function are explained, dispelling common myths about treatments.
- Sponsors of the podcast, Juve and Helix Sleep, are thanked.
- Red light therapy has positive effects on cellular and organ health.
- The common cold is caused by different serotypes of the cold virus and can be spread through breathing, sneezing, coughing, and touching contaminated surfaces.
- The flu virus has different serotypes and can be transmitted through human-human contact or contact with surfaces.
- Flu shots can reduce the risk of contracting the most abundant strain of the flu virus.
- Factors that enhance immune system function include sleep, exercise, and nutrition.

- The podcast discusses colds and flus and their impact on the brain and body.
- It provides science-supported techniques to avoid getting colds and flus.
- It also discusses how to quickly recover from a cold or flu.
- The immune system and its function are explained in an accessible way.
- The podcast dispels common myths about treatments for colds and flus and provides science-supported protocols and compounds.

- The podcast is separate from the speaker's teaching and research roles at Stanford.
- The speaker thanks the sponsors of the podcast, including Juve, which makes medical grade red light therapy devices.
- Red light and near infrared light have positive effects on cellular and organ health, including muscle recovery, skin health, wound healing, acne removal, pain reduction, inflammation reduction, improved mitochondrial function, and improved vision.
- Juve uses clinically proven wavelengths of red light and near infrared light for optimal cellular adaptations.
- Helix Sleep offers mattresses and pillows tailored to individual sleep needs, determined through a two-minute quiz on their website.

- The immune system has a sophisticated way of distinguishing between cells of the body and foreign organisms or viruses.
- The innate immune system responds rapidly to viruses by sending white blood cells to the infected sites and using chemical mechanisms to neutralize and kill the viruses.
- The complement system in the blood marks infected cells with a signal that attracts natural killer cells to destroy them.
- Infected cells release a help me signal, prompting the immune system to release cytokines that assist in removing the infection and repairing the cells.
- The innate immune system is fast and nonspecific, responding to any type of infection, but it does not pay attention to the specific type or strain of virus.

- InsideTracker is a personalized nutrition platform that analyzes data from blood and DNA to help understand the body and reach health goals.
- Regular blood work is important for understanding factors that impact immediate and long-term health.
- InsideTracker provides a personalized platform that shows levels of metabolic factors, lipids, hormones, etc., and gives specific directives for nutrition, behavioral modification, and supplements.
- InsideTracker offers a 20% discount on their plans through the website InsideTracker.com/Huberman.

- The adaptive immune system creates antibodies specific to the intruder that infected the body and maintains a memory of that battle.
- The adaptive immune system has two phases: the production of IgM antibodies and then the production of more specific IgG antibodies.
- The immune system consists of a physical barrier, the innate immune system, and the adaptive immune system.
- The lymphatic system collaborates with the vascular system to filter viruses and cells and produce chemicals to combat infection.
- Exercise of sufficient intensity and duration can increase the activity of the innate immune system and potentially prevent the need for the adaptive immune system to get involved.

- The transcript discusses the importance of maintaining a strong immune system to combat colds and flus.
- Factors that can enhance immune system function include getting enough quality sleep, engaging in specific types of exercise, and maintaining adequate nutrition.
- Short bouts of stress can actually enhance immune system function, but chronic stress can reduce it.
- Inflammation and cortisol play important roles in activating the immune system, but excessive levels can be detrimental.
- The transcript emphasizes the inevitability of encountering cold and flu viruses and suggests focusing on the basics of immune system health, such as sleep, nutrition, stress management, and gut health.

- The gut microbiome plays a crucial role in supporting the immune system.
- The microbiome exists not only in the gut but also on the surface of the eyes and in the nasal passages.
- The nasal microbiome is particularly effective at combating cold and flu viruses.
- Being a nasal breather promotes a healthy nasal microbiome and can protect against colds and flus.
- Nasal breathing helps regulate the temperature and chemical environment in the nose, making it less favorable for viruses to infect the body.

- Keeping a healthy gut microbiome is important for a strong immune system.
- The gut microbiome extends from the mouth to the digestive tract.
- Consuming 2-4 servings of low sugar fermented foods per day supports the gut microbiome.
- Prebiotic or probiotic supplements can also be beneficial.
- Swishing water in the mouth before brushing teeth can potentially improve the gut microbiome.

- Quality sleep and supporting the gut microbiome are important for bolstering the innate immune system.
- Exercise can enhance the immune system, but certain intensities and durations of exercise can make us more vulnerable to colds and flus.
- If feeling rundown or experiencing whole body malaise, it is best to rest and get extra sleep to support the innate immune system.
- If not feeling malaise and wanting to keep the innate immune system strong, exercise can increase the output of the immune system and promote the production of white blood cells and natural killer cells.
- The appropriate intensity and duration of exercise can act as a stressor that prompts the innate immune system to be prepared to combat infections.

- Exercise of 60 minutes or less, at a high intensity but not all-out effort, can increase the activity of the innate immune system.
- Walking briskly for 60 minutes can increase T cell function, natural killer cell activity, macrophage function, and cytokine levels.
- Running a marathon or training for one can severely compromise the immune system, with reduced T cell function, natural killer cell activity, and increased stress hormones and inflammatory molecules.
- Regular exercise of as little as 20 minutes per day can improve the innate immune response, but it should be high-intensity training.
- It is recommended to do a combination of cardiovascular and resistance training, with a warm-up of 5-10 minutes and a total workout duration of about 50-60 minutes, avoiding exceeding 75 minutes in a single exercise session.

- The speaker tracks their daily activities and has noticed that sleep deprivation and intense exercise often precede getting sick.
- They have maintained consistent fitness output by avoiding pushing too hard during workouts.
- Exercise is a form of stress that activates the immune system and increases inflammation and stress hormones.
- Exercise can be used as a tool to boost the function of the immune system and stay healthy, especially in situations where there is increased exposure to infections.
- If sleep deprived, it is generally better to prioritize sleep over exercise, but if unable to go back to sleep, a reduced intensity and duration of exercise can help offset the negative effects of sleep deprivation.

- Ingesting carbohydrates after exercise can help reduce inflammation caused by exercise-induced stress.
- Complex carbohydrates like rice, oatmeal, and pasta, as well as fruit, have been shown to reduce markers of inflammation by about 30 to 40% compared to water-only intake.
- It is fine to consume caffeine before exercising in the morning, but if the exercise lasts longer than 60-75 minutes, it is recommended to also consume complex carbohydrates and fruit within 45 minutes to an hour after exercise to prevent prolonged inflammation.
- Exercise and nutrition play a role in boosting the function of the innate immune system to combat colds and flus.
- The reasons why carbohydrates have this effect on cortisol and other factors is a topic for another episode.

- There is no cure for the common cold because it is caused by different serotypes of the cold virus.
- The cold virus is spread through breathing, sneezing, coughing, and touching contaminated surfaces.
- The cold virus can survive on surfaces for up to 24 hours.
- The primary entry point for the cold virus to infect the body is through the eyes.
- Different serotypes of the cold virus can cause multiple colds within a year or season.

- Deliberate heat exposure, such as using a sauna, can improve the function of the innate immune system and help combat colds and flus.
- A study compared athletically trained and non-athletically trained men in sauna sessions and found that sauna baths resulted in an increase in cortisol concentration and leukocyte count.
- Athletes who are already heat adapted require a stronger stimulus or more sauna sessions to achieve the same increase in innate immune response compared to non-athletes.
- Regular sauna practice of three rounds of 15 minutes separated by two-minute cool-offs can help prevent colds and flus.
- If already feeling run down or experiencing cold or flu symptoms, it is not recommended to use a hot sauna, and rest and relaxation are advised instead.

- The discussion is about ways to reduce the probability of getting a cold or flu and shorten their duration.
- Some common suggestions include taking garlic, echinacea, vitamin C, and zinc.
- High doses of vitamin C (6-8 grams per day) may delay the onset or shorten the duration of a cold, but it can cause gastric distress.
- Vitamin D supplementation (1,000-2,000 IU per day) may help prevent acute respiratory tract infections, but higher levels may be needed for some individuals.
- Supporting the gut microbiome with low sugar fermented foods or probiotics may also help boost the immune system.

- Echinacea does not have strong scientific data to support its use in preventing colds and flus.
- Taking echinacea regularly at high doses can potentially impede the function of the immune system.
- Supplementing with zinc, specifically at a dosage of 100 milligrams or more, has been shown to combat colds and potentially shorten their duration.
- Zinc should be taken with food to avoid gastric distress, and older individuals may benefit from zinc supplementation the most.
- Consult with a physician before taking any supplements or making changes to your health protocols.

- N-acetylcysteine (NAC) is a compound that can be used as a decongestant and mucolytic to relieve sinus congestion and promote mucus flow.
- NAC is a precursor to glutathione, which is a master antioxidant involved in reducing reactive oxygen and nitrogen species in the body.
- Taking NAC as a preventative measure may reduce the probability of contracting influenza, according to a study from 1997.
- NAC has been used by clinicians, including Dr. Schwelt, to prevent colds and flus, especially for those who are frequently exposed to these illnesses.
- NAC is available over the counter in the US and is still legally sold, despite previous attempts to remove it due to unsupported claims.

- The podcast asks for support by subscribing to their YouTube channel, podcast on Spotify and Apple, and leaving a five-star review.
- They mention sponsors as the best way to support the podcast.
- They discuss the benefits of supplements and provide a website to learn more about them.
- They encourage following them on social media platforms where they discuss science-related topics.
- They offer a free monthly newsletter with podcast summaries and toolkits on various topics.

- Cold viruses can cause a range of symptoms, including runny nose, stuffy head, and fever.
- Developing symptoms usually occurs one to two days after exposure to the virus.
- It is possible to avoid getting a cold virus even if exposed to it, if the immune system can fight it off.
- Contagiousness is highest when experiencing severe symptoms, but can still occur when starting to feel better.
- People should stay home and avoid contact with others if they are still experiencing cold symptoms.

- The flu virus has different serotypes and categories, including A-type, B-type, and C-type.
- The Spanish flu, caused by an A H1N1 virus, killed millions of people between 1918 and 1920.
- The flu virus can be transmitted through human-human contact or contact with surfaces, but it can only survive on surfaces for about two hours.
- Flu shots are specific to certain strains of the flu virus and can reduce the risk of contracting the most abundant strain by 40 to 60%.
- The decision to get a flu shot should be based on individual circumstances and consultation with a physician.

- The speaker tracks their sleep, workouts, and life events in their calendar to identify patterns before getting sick.
- They have noticed that doing two hard workouts in a day or exposing themselves to cold temperatures while traveling tends to precede getting a cold or flu.
- The speaker recommends paying attention to symptoms and the events leading up to them to learn how to avoid getting sick in the future.
- Over the years, the frequency of the speaker getting colds or flus has decreased.
- The speaker advises against being around people who are coughing and sneezing and emphasizes that being sick means being contagious.

- AG-1 is a vitamin mineral probiotic drink that contains adaptogens.
- The speaker has been taking AG-1 since 2012 to meet vitamin and mineral quotas and support gut health.
- Gut health is important for the immune system and brain functioning.
- AG-1 provides specific micronutrients that are hard to get from whole foods.
- The speaker recommends AG-1 as a supplement that supports mental health, physical health, and performance.

- The flu virus can be contagious even before symptoms appear.
- Viruses like the flu have adapted to spread from host to host.
- The flu is most contagious when symptoms are at their worst, including fever, coughing, and sneezing.
- Coming into contact with a cold or flu doesn't guarantee infection, but the probability depends on the strength of the immune system.
- There are three major aspects of the immune system that can be bolstered to reduce the risk of infection.

- The immune system consists of physical barriers, the innate immune system, and the adaptive immune system.
- The physical barriers include the skin, mucosal lining of the nose and mouth, and liquids on the surface of the eyes.
- The innate immune system is a generalized response system that combats viruses and other pathogens.
- The adaptive immune system produces antibodies to combat specific serotypes of viruses.
- The primary entry sites for viruses to enter the body are the eyes, nose, and mouth.

- The speaker discusses the tendency for people to touch their eyes and face after shaking hands with someone.
- Studies have shown that this behavior may be related to unconscious processing of chemical signals from the other person.
- The primary entry sites for cold and flu viruses are the eyes, nose, and mouth.
- By being mindful of touching the face after contact with others, it is possible to reduce the risk of catching a cold or flu.
- While touch is important for social connection, being aware of the routes of virus transmission can help in avoiding illness.

How to Prevent & Treat Colds & Flu