Note: Note: I misspoke at one point in the episode and said that a micron is 1,000 of a centimeter, but I meant to say 1/10,000 of a centimeter. That said, when I mentioned that a credit card is about 200 µm thick, that is correct. We will do our best to fix this in the audio version ASAP.
Great topic. As a clinical infectious disease physician in acute/critical care medicine, I took a deep dive in this topic in 2020 when I had to figure out how to stay safe and show up at work healthy. Since I’ve started my ritual, I've enjoyed staying healthy despite working in highly contagious conditions. In addition to the great suggestions that you have listed, there are other clinical trials on reducing the burden of infectious agents and immunomodulating our biology through behavior and nutrition. So here is a list of what I share with my community: 1. keep well hydrated to allow ciliary cells to efficiently expel particles and microbes and optimize production of mucus to trap microbes, 2. Eat nutritional yeast which can increase production of IgA antibodies which concentrate in mucus membranes (eyes, respiratory and digestive tract.) 3. optimize specific vitamins and minerals to allow rapid turnover of mucosa (ie vitamin B2, C, Zinc, etc) to maintain a healthy barrier 4. Gargle with green tea after being in public (studies in Japan in children and elderly). I trained myself to drink green tea because of its antiviral potential. 5. Postpone your vaccine if you don’t sleep for at least 7 hours or you may not see the appropriate antibody response 6. hold oral iron supplements (also in multivitamins etc) when sick temporarily since sometimes the contagion may be bacterial. (oral iron is known to directly have poor ID outcomes likely due to being a direct source of iron to microbes although the data is not clear in IV iron replacement and outcome.) 7. Get sunlight ( vitamin D and T cell activation of H202) 8. NAC is an underappreciated supplement that I personally take as well. 9. Consider properly prepared Elderberries which have been clinically tested to reduce cold severity and symptoms 10. Consider PEA (palmitoylethanolamide) used for neuropathic pain but was once marketed by pharma as an anti-influenza and common cold drug with 6 clinical trails. 11. Use HEPA filters/MERV 13 or higher grade filters and keep rooms well ventilated. However each of these behaviors and supplements can only go so far and the greatest benefit is when one builds a routine of healthy daily habits.
this is an awesome list - thanks so much for sharing and all the very best as you continue this. I am given so much hope when I see truly caring doctors!
Dr. Sean O'mara was asked if he could get all of his patients to take only one supplement, what would it be? And he said NAC I've been taking it recently! My mom has too and it's seriously helped with her daily COPD symptoms! Anyway, random but it made me think of this when I read your answer
🎯 Key Takeaways for quick navigation: 00:00 🦠 *The common cold is caused by various serotypes of the rhinovirus, making it challenging to find a cure. There are over 160 different types of cold viruses.* 08:13 🤧 *Cold viruses are spread through breathing, sneezing, or touching contaminated surfaces. The cold virus can survive on surfaces for up to 24 hours.* 13:45 🌡️ *Different serotypes of cold virus can lead to varying symptoms, but people tend to be most contagious when experiencing severe symptoms. Contagion can last 5-6 days after peak symptoms.* 16:33 🚷 *Contrary to popular belief, individuals can still be contagious even if they've had a cold for a few days and are starting to feel better. Staying home when sick is crucial to prevent transmission.* 19:18 🦠 *The flu virus, including H1N1, can only survive on surfaces for about 2 hours. Human-to-human contact is a more common mode of transmission for the flu virus compared to surface contact.* 20:41 🦠 *Flu vaccines target specific strains of the virus present in a given year; effectiveness varies.* 21:37 📉 *Flu shots reduce the risk of contracting the prevalent flu strain by 40-60% but are ineffective against other strains or colds.* 22:34 💉 *Personal decision on getting a flu shot depends on factors like exposure, health, and individual considerations.* 25:22 📅 *Tracking lifestyle events before getting sick can provide insights to avoid serious colds or flu.* 29:30 🤒 *Flu viruses are most contagious during the peak of symptoms, especially when fever, coughing, and sneezing are intense.* 41:02 🤧 *Touching your face, especially eyes, nose, and mouth, shortly after touching someone else's skin increases the risk of transmitting cold and flu viruses.* 43:05 🦠 *Cold and flu viruses primarily enter the body through the eyes, nose, and mouth; being mindful of these entry points can reduce the risk of infection.* 45:25 ⚔️ *The innate immune system rapidly responds to viral infections, deploying white blood cells to combat the invading viruses and initiating various chemical processes.* 50:06 🧠 *The adaptive immune system creates antibodies specific to the invading virus, maintaining a memory of the battle for future encounters with the same virus.* 52:41 🛌 *Adequate sleep, specific exercise, and proper nutrition are crucial factors in maintaining a robust innate immune system, reducing susceptibility to colds and flu.* 01:02:10 🛌 *Quality sleep is crucial for a strong immune system. Aim for enough sleep to avoid daytime sleepiness, and consider short naps if needed.* 01:07:35 👃 *Nasal breathing is essential for a healthy nasal microbiome, promoting diversity and protecting against colds and flu viruses.* 01:11:57 🥗 *Consume 2-4 servings of low-sugar fermented foods daily to support a healthy gut microbiome, a crucial component of the immune system.* 01:13:49 💧 *Swishing water in your mouth before sleep or upon waking may support the oral and gut microbiome, potentially enhancing the immune system.* 01:17:00 🏋️♂️ *Exercise of moderate intensity for 60 minutes or less can boost the innate immune system, promoting the production of white blood cells and natural killer cells.* 01:22:24 🏋️ *Exercise intensity matters: A 60-minute or less exercise, whether resistance or cardiovascular, enhances the innate immune system for up to 24 hours, aiding in the defense against colds and flu.* 01:23:46 🚶♂️ *Moderate walking for about 60 minutes daily boosts T-cell function and natural killer cell activity, contributing to improved immune response without causing excessive inflammation.* 01:25:23 🏃♂️ *Marathon running may lead to immune compromise, with significant reductions in T-cell function and natural killer cell activity, highlighting the importance of moderation in exercise duration.* 01:26:33 ⏰ *Shorter exercise durations can still enhance the innate immune system; even 20 minutes per day can be effective. Higher-intensity training for shorter durations, like 12 minutes, may also yield benefits.* 01:28:26 😴 *Adequate sleep is crucial; insufficient sleep and pushing too hard in prolonged exercise are associated with increased susceptibility to colds and flu. Balancing exercise intensity and duration is key to maintaining a healthy immune system.* 01:43:35 🍊 *Vitamin C, in very high doses (6,000 to 8,000 mg per day), may potentially delay the onset or shorten the duration of a cold, but evidence is not robust. However, recent studies have raised questions about its effectiveness.* 01:47:47 ☀️ *Supplementing with 1,000 to 2,000 IU of vitamin D per day is generally safe and may support immune health. People with deficiencies might need higher doses, but excess intake should be avoided.* 01:50:45 🦠 *Supporting the gut microbiome with low-sugar fermented foods or supplements like Athletic Greens AG1 may enhance the innate immune system and help fend off colds and flu.* 01:52:09 💊 *Zinc supplementation (at least 100 mg per day, preferably with food) has shown promise in reducing the risk of colds and flu, with faster recovery rates observed in some studies.* 01:55:37 🤧 *N-acetylcysteine (NAC), a precursor to glutathione, demonstrated potential as a preventive measure against influenza in some studies. Dosages around 1,200 mg per day may be considered, but more research is needed.* Made by MrBeast
I have listened to thousands of podcasts and video content of this nature...I have NEVER made a comment on anyone's platform. It is not my nature to jump into the conversation, but I simply love to learn and grow as a person. I say that to make the point that this is a big deal for me to place a comment. I just feel I need to thank you for the type of content and manner in which you present your knowledge and share so generously with all of us. You seem humble and kind which is so refreshing. Thank you!!
Whenever someone says "I've never had a day sick from work for x decades" my first thought is and for how days have other people been sick because of that. Good work ethic is great and protecting each other is part of that too :)
@@AHaffejee When it's a conscious decision to overlook present symptoms of illness as moralizing -good work ethic- at the expense of surroundings, it's not a good work ethic
Yea, he knows that. he looks at the youtube stats and most spoken topics, then make videos about it, like most content creators. Welcome to the youtube reality.
I am a 41 year old father of two boys; one is two years old and a daycare attendee. After hearing this episode I purchased a bottle of NAC. Ironically two days later a had sever sinus congestion in my left sinus. Typically my go to for relief would have been spray decongestant but I went for the NAC and water instead. I could not believe in one dose I was breathing again and on the second day my symptoms were gone. What a game changer. Thank you for the information and your passion for science. It has re-ignited my interest in science and benefitted my health by implementing protocols discussed in your podcasts.
I did notice that all my cold or flu episodes do follow a bout of intense stress and sleeplessness. Now that i started to do HIIT exercises and the morning light therapy..i feel much better.. less stressed.. easier to fall asleep and stay healthy. Thank you.. being a teacher, I show your podcasts to my students to make them aware of the health of body and mind and science behind it. Thanks again for giving us free access to such huge knowledge.
Great podcast. I appreciate the information. I am a physical therapist and have studied NAC in limited capacity. However, my long-term physician has prescribed NAC as both a treatment of the cold and a preventative medication for respiratory illness for nearly 15 years (probably more). I think she would be an excellent candidate to be interviewed on your podcast. She specializes in family medicine and preventative medicine and is also a professor at the University of California Irvine medical school. Her name is Dr. Pamela Kushner.
🎯 Key Takeaways for quick navigation: 00:00 🤒 *Understanding the common cold: There is no cure for the common cold because there are over 160 different serotypes of the cold virus, making it difficult to develop a single cure.* 08:25 🦠 *How colds are transmitted: Cold viruses are spread through breathing, sneezing, coughing, and touching contaminated surfaces. Cold viruses can survive on surfaces for up to 24 hours.* 16:48 🤧 *Contagion and cold symptoms: People with colds are most contagious when they have severe symptoms like coughing and sneezing. The myth that you're no longer contagious after a few days of having a cold is debunked.* 18:11 🤒 *Types of flu viruses: Influenza, or the flu, also has different serotypes, with type A being the most common. The Spanish Flu was caused by an H1N1 type A virus. Unlike cold viruses, flu viruses can only survive on surfaces for about 2 hours.* 20:00 🦠 *How flu is transmitted: The flu is typically transmitted through human-to-human contact, such as sneezing, coughing, and handshakes, but it can also be contracted by touching contaminated surfaces.* 20:27 🦠 *Flu virus transmission primarily occurs through human-to-human contact, while surface transmission is less common.* 21:08 💉 *Flu shots are effective against specific strains of the flu prevalent in a given season, reducing the risk of contracting the targeted flu by 40-60%.* 22:34 🚫 *The effectiveness of the flu shot is limited to the strains it's designed for; it doesn't protect against all flu types or colds.* 26:05 🤧 *Observing your behavior patterns before getting sick can help you identify factors that contribute to cold or flu infections and take preventive measures.* 39:12 👀 *Eyes and mouth are the primary entry points for colds and flu, making it crucial to avoid touching your face after handshakes to reduce transmission risk.* 40:49 🦠 *The olfactory system can unconsciously detect information about others through smells.* 42:24 🤝 *To reduce the risk of catching colds and flu, avoid touching your face, especially your eyes, nose, and mouth after contact with people or surfaces.* 46:21 💪 *Your immune system has innate and adaptive components to fight infections, including colds and flu.* 51:04 🤒 *Feeling unwell when exposed to a virus may be an early immune response, but it doesn't guarantee a full-blown illness.* 54:49 🦠 *The Adaptive immune system produces antibodies specific to a virus and maintains a memory to fight future infections.* 01:01:56 🛌 *Quality sleep is crucial to support the immune system, and individuals should aim for enough sleep to prevent daytime sleepiness.* 01:07:35 👃 *Being a nasal breather, especially during the day, can help maintain a healthy nasal microbiome, enhancing protection against cold and flu viruses.* 01:11:43 🥗 *Consuming low-sugar fermented foods (e.g., sauerkraut, kimchi, kefir) supports gut microbiome diversity, which is essential for immune system function.* 01:14:55 💧 *Swishing and swallowing a sip of water upon waking can help introduce beneficial oral microbiota into the gut, potentially enhancing immune system support.* 01:21:14 🏋️ *Properly structured exercise at an appropriate intensity and duration can stimulate the innate immune system, preparing it to combat infections more effectively.* 01:21:57 🏋️ *Regular exercise, about 60 minutes or less, at a high intensity can boost the innate immune system's activity for up to 24 hours, helping combat colds and flu.* 01:23:46 🚶♂️ *Brisk walking for about 60 minutes a day can improve T-cell function and natural killer cell activity, enhancing the immune response against cold and flu viruses.* 01:24:40 🏃♂️ *Running a marathon can temporarily compromise the immune system, leading to reduced T-cell function and higher stress hormones, but it doesn't mean you shouldn't run marathons, just be aware of the impact.* 01:26:33 ⏱️ *You don't need to exercise for an hour a day to boost your immune system; as little as 20-12 minutes of high-intensity training can achieve similar results, but moderation is key.* 01:35:20 🧖 *Regular sauna sessions, especially in a heat-adapted state, can stimulate the innate immune system, but avoid strenuous sauna sessions when already feeling unwell; rest and sleep are crucial for recovery.* 01:44:16 🍊 *High doses of vitamin C (6-8 grams per day) may slightly delay the onset or shorten the duration of a cold, but it's not very effective and can cause gastric distress.* 01:47:33 ☀️ *Supplementing with 1,000-2,000 IU of vitamin D daily is generally safe and can help maintain sufficient levels, especially in individuals with limited sun exposure.* 01:52:37 💊 *Zinc can be effective in reducing the duration of a cold, but it requires a higher dose of 100 milligrams or more, taken with food to prevent gastric distress.* 01:57:13 💧 *N-acetylcysteine (NAC) may help alleviate congestion during colds and flu and has shown potential as a preventive measure, with some studies indicating a reduced risk of contracting influenza.* 02:01:25 🚫 *While an acetylcysteine (NAC) is available over-the-counter, consult with a physician before starting any supplementation regimen, especially for extended periods or at higher doses.* 02:02:35 🕒 *Consider timing your N-acetylcysteine (NAC) intake earlier in the day to avoid sleep disruption due to increased mucus flow.* 02:02:49 🍲 *There's an option to rely on traditional remedies like a good meal, hot shower, chicken soup, ginger tea, or garlic, instead of supplements for dealing with colds and flu.* 02:03:18 🦠 *An overview of various supplements and treatments for colds and flu, including zinc, vitamin D, and vitamin C, with a focus on their potential effectiveness.* 02:03:46 🎙️ *Encouragement to subscribe to the RUclips channel and podcast to support the content, and mentions of sponsors for further support.* 02:04:00 📩 *Encouragement to leave comments with questions, comments, and suggestions for future podcast topics or guests.* Made with HARPA AI
After I started working as a guitar teacher I started getting sick more often. Usually only once every two years or so… will keep these things in mind going forward.
I need a reminder or notes system just for Andrew Huberman. Every episode like a book. You can watch it once and learn a good deal. Watch again; learn more. Come back a year later and have an entirely new appreciation. Thank you, I love it.
I have caught the flu and a cold this year while taking care of my father at the hospital. I never get sick, so twice this year sucks! That's why I'm here.
Is it just me, or are you smiling a little more this morning? A little glimmer in your eye. Good morning, Dr. Huberman. Thank you so much for being here, and for sharing your wisdom and light. ✨
Thank you, genuinely, for repeatedly encouraging people to stay home when sick whenever possible. I sure hope this is leading up to an episode on COVID and Long COVID, so that listeners don't assume they're equivalent to colds and flus. I understand we're still learning about SARS-CoV-2, but it's been around for long enough at this point that a number of studies have been done on it and its effects-what we are seeing so far is Bad, and I believe your platform would be a good place to help discuss that information.
That's a risky topic to discuss for his career i'd assume. I work in a hospital in the Netherlands and many, many doctors have personally voiced their "inappropriate" opinion on the whole COVID ordeal, but they're scared to say it out loud.
My favorite episode as it confirms why I stress people "staying home" during their sick days. Thank you for showing us the beauty of our bodies and how it is capable to fight off things that could make us sick.
!00% agree and so good to see AH confirm this! I am working with lots of sick people.. one of them very unwell said she was going to "power through" covid the other day 😑
Perfectly timed episode, thank you as always Dr. Huberman. Have you considered making an episode on Irritable Bowel Syndrome? It is a relatively common issue worldwide and there seems to be so much contradictory information about it, both online and from medical professionals themselves. I suffer from it myself and, although your microbiome/gut episodes are extremely useful, I never quite know what I should implement as someone with IBS. Thank you.
I can tell you that right after a single trip I had on MDMA, the IBS went away completely... I actually felt a new connection to my whole stomach area during the trip, which stayed with me since (it's been 2 years so far, IBS free).
I am a NP in urgent care and I was so lucky to come across this episode 2 days ago because today I came down with Covid... I have done all of your suggestions and I really think that I would be much sicker had I not watched this. The zinc, blueberries, baths, sleep,...LOVE your video. Thanks for doing all you do! It saved me!
If you truly are a NP, you should know that you don’t need most of what he is peddling to recover. Rest, hydration, fluids. AG1 is an ungodly expensive multivitamin. We were trained to follow the evidence which he doesn’t even post here!
Pretty sure most HCP’s are strongly encouraged to follow a set treatment protocol that’s implemented by management nowadays, not look at evidence (I’m in UK and nhs has this structure). Personally I find it refreshing that a mainstream medic is willing to look at alternatives like blueberries and zinc supplementation, many are very close minded.
Yes to NAC! I suffered from asthma in my childhood years, and it tends to come back if I get really sick, something I try to keep under control as much as I can. Long story short about NAC I Took it When I had Covid and continued taking it when I trained for my half marathons during the winter season. I absolutely love it! It Is a must have in my supplements cabinet. I can't use over-the-counter decongestant due to not so great side-effect.
Hello Mr. Huberman! I have been following you for a while and I absolutely love your work in the medicine domain. Im 18 years old and this year I’m getting into med school with the hope of becoming a surgeon one day. However, english is not my first language and i think a really good addition to your podcast would be subtitles! Thank you for your videos.
Excellent! I work in a fitness center and always wipe down machines before and after my clients touch them. I have some people that laugh and say what I am doing is useless. I believe every action is helpful because we are always touching our face!
You are correct in this case. People have so many different theories about cold and flu that are complete fantasy. Tell them you’re on the side of reality!
@@hubermanlab Andrew, do you have any plans of coming to Perth (Australia) with your tour any time soon? Unfortunately, I don't have a possibility flying anywhere in February, but it would be so great if you could add Perth to your Australian tour! You have lots of fans here!
You knew I was getting over a cold didn't you. I'm 32 and have been sick maybe twice in the past 6 years. This cold had 2 phases. Started with itchy throat first day then next 3 days "full head/bowl of water" feeling. These last 2 days have had sore throat only with it improving every day. Thanks for the protocols Andrew 💪🏻
Thank you for all your podcasts! A long time listener and fan. As an ER physician for over 25 years, who finds contracting viral illnesses inescapable (constant patient exposure coupled with constant circadian disruption), I have tried all remedies described with varying success. This year trialing a topical glutathione (glutaryl) delivered in a cyclodextrin molecule with N of 1 results frankly amazing. Zero symptomatic viral illness contracted in 6 months of use. I usually have a viral something every 3 months. From a scientific standpoint increasing intracellular glutathione evidently has antiviral activity and the delivery vehicle molecule cyclodextrin does as well. The antiviral effects were not my reason for trialing this, rather as a way to impact my unusually severe Ménière’s disease-but have been impressed with the resistance I have had to Covid, colds and influenza in the 6 months of use.
Don't forget your patients. Glycine and NAC together increases glutathione production. I could never get NAC in hospital but sometimes would be able to get Mucomyst. Such a strange situation. You might look into near infrared light therapy for your ears.
A similar episode on covid and especially long covid would be so appreciated by so many people. I guess it could be premature at this moment since research is still new, but hoping the episode lands as some point 🫡
I have two elementary aged kids at home-- they usually get sick 1-3 times a year. I started lifting weights consistently back in March of 2023. Ever since I've started lifting weights, I either do not get sick at all when my kids are sick, or I have very mild symptoms in comparison to my kids. Exercise definitely helps your immune system!
You have been exposed to many viruses as an older person. Your kids have not. Your immune system has memory. That’s why you’re not getting sick. It’s not the weight lifting! I worked in an elementary school and held the hands of many snotty- nosed kids. I never got sick!
I feel so much better after I found you and your colleagues on RUclips; less pain, less illness, better moods, better motivation. Knowledge is power. Thank Andrew💖🙏🏻💖
Initially I wasn't that interested in the topic because I don't generally get colds and if I had COVID it was asymptomatic, but you are the only person on earth to make such a topic so interesting and enjoyable to listen, Andrew you are a genius 😊😊😊😊😊
Especially all the chemicals in sunscreen It's like cauldron full of mystery Made to preserve us from the elements Fascinating thank you for bringing this up 💝
As always, I loved listening to this. I want to share a bit about nostril breathing. Breathing (pranayama) is just as important in yoga as poses (asana) - arguably more important. In all of my classes and private sessions, I teach nostril breathing - probably 99% of the time. In fact, there is only one breath practice that I regularly use that uses the mouth at all and only on exhale through pursed lips. I have studied the benefits of nostril breathing and love that I can add stronger protection against colds to the vast list of benefits. My students are experiencing a 60-minute practice where they are frequently reminded and always encouraged to use their nose. This is hard for some people at first, but they learn and adapt. We always talk about taking the movement, breathing and mindfulness from the mat into the rest of life - so hopefully this nostril breathing is helping them more than they know! I would love to share more about this with you. I have shared your podcasts with my yoga students, family and friends regularly. You are becoming quite a household name around here! My 14-year old son LOVES listening and it gives us some nice opportunity for conversation. So, THANK YOU! With much love and respect, Lucinda
you give me hope in understanding the body. I have lost trust over the years of regular doctors who first push meds. It is nice to find someone you can trust to give you unbiased protocols.
If they "pushed" eliminate your obesity by immediately lowering calorie intake, avoiding processed foods and alcohol, sleep by 10pm, exercise daily..do you think they would have many customers left? Patients even lie to their docs cause they don't want the real truth about the poor habits. One study found 50% will cancel their annual physical if they know they will be weighed at the appt. The enemy is the for-profit corporations and social norms that won't let the MDs say and do their best with a patient.
🎯 Key Takeaways for quick navigation: 00:00 🦠 *Colds and flu are discussed, covering their impact on the body, prevention, and quicker recovery strategies.* 00:56 🩺 *Understanding your immune system is crucial in combating colds and flu effectively.* 01:25 💡 *Debunking common myths about treatments for colds and flu, emphasizing science-supported protocols.* 06:48 🤧 *The common cold comprises various viruses, with over 160 serotypes falling under rhinoviruses, explaining why there's no single cure.* 08:25 🌡️ *Cold viruses are transmitted via sneezing, coughing, or touching surfaces, not directly from cold temperatures.* 09:48 🖐️ *Skin acts as a barrier against viruses, but touching contaminated surfaces can transmit the cold virus, primarily through contact with the eyes.* 11:12 🤧 *The cold virus particles are small, spread easily through sneezing, but tend to fall quickly and can survive on surfaces for up to 24 hours.* 13:30 📏 *The cold virus can spread from surface contact, particularly through the eyes; touching other areas like the mouth is less common but still a potential infection route.* 14:40 🛡️ *It's possible to avoid catching a novel cold virus by strengthening the immune system, even without prior exposure to that specific serotype.* 15:51 🦠 *Cold virus contagion timing isn't solely based on symptoms; people can be contagious even after feeling better for a few days, potentially spreading the virus.* 17:29 🌍 *The impact of the common cold extends beyond minor symptoms, affecting overall health and incurring financial and mental health costs.* 18:50 🤒 *The flu virus has different serotypes, with Type A (like H1N1) being common, and its spread is generally through human-to-human contact rather than surfaces.* 19:45 💪 *The flu virus dies off on surfaces after about 2 hours, mainly transmitted through direct contact, emphasizing the importance of avoiding infected individuals.* 20:41 💉 *Flu vaccines are tailored to combat specific strains prevalent in a given season, reducing the risk of contracting that particular flu strain by 40-60%. However, they're ineffective against other flu strains or colds.* 22:34 🤒 *Personal decisions about flu shots should consider exposure levels, interactions with vulnerable individuals, or work environments. Consultation with a physician is key for personalized choices.* 24:11 💡 *Tracking personal activities before getting sick helps identify patterns related to cold or flu infections. Analyzing sleep, workouts, and exposure to cold can provide insights into susceptibility.* 26:31 🛡️ *Observing immune system interactions with behaviors and situations can help anticipate and prevent colds or flu. Attention to sleep, exercise, and travel preceding illness can aid in minimizing risks.* 27:26 🌿 *Gut health significantly influences the immune system. Supplements like AG1 with vitamins, minerals, and probiotics can support gut health, benefiting overall immune and brain functions.* 29:30 🦠 *Flu and cold viruses spread when symptomatic. The flu is most contagious at peak symptoms: high fever, coughing, sneezing. Prioritize isolation and caution during these stages.* 32:59 🛡️ *The immune system consists of physical barriers, innate responses, and adaptive mechanisms. The physical barrier includes skin, mucosal linings, and bodily fluids, aiding in virus prevention.* 35:13 👁️ *Eyes, nostrils, mouth, and genitals all have distinct mucosal linings and chemicals to combat viruses. Crust in the eyes after sleep represents defeated bacteria.* 39:39 🤲 *Touching the eyes or face after handshakes increases virus exposure. Unconscious behaviors like hand-sniffing after handshakes contribute to the transmission of viruses.* 41:02 🦠 *Touching our face after contact can bring cold and flu viruses, making conscious efforts to avoid this can help reduce the risk of infection.* 43:05 🤧 *Colds and flu primarily enter the body through the eyes, nose, and mouth via contact with infected surfaces or people.* 50:35 🛡️ *The innate immune system acts rapidly and broadly against various infections, irrespective of their specific types.* 54:22 🧬 *The adaptive immune system creates antibodies specific to viruses, maintaining a memory to combat the same intruders in the future.* 58:45 🩸 *The immune system employs both the vascular and lymphatic systems to combat infections, with the lymphatic system filtering and assisting in the immune response.* 01:00:34 💤 *Quality sleep, specific exercise, proper nutrition, and fasting can influence the immune system's ability to combat colds and flu.* 01:02:23 🛌 *Proper sleep is crucial for a robust immune system. Not sleeping enough or prolonged fasting can compromise immune function.* 01:02:52 🧠 *Short-term stress that doesn't disrupt sleep can actually enhance the immune system. Cortisol, when elevated early in the day, aids immune response but not if too high.* 01:04:29 🌿 *Balancing inflammation is crucial; it aids in fighting infections. Too much can harm sleep and gut health, affecting the immune system negatively.* 01:05:13 🤔 *Strengthening the immune system involves quality sleep, possibly napping, and managing stress through free tools. Nutrition, stress management, and gut health are crucial for immunity.* 01:06:24 🦠 *Maintaining a healthy gut microbiome is vital for immune support. Nasal breathing aids in defending against viruses, particularly colds and flu.* 01:09:23 👃 *Nasal breathing significantly aids in protecting against viral infections. Mouth breathing increases vulnerability to upper respiratory tract infections.* 01:11:15 🥗 *Consuming low-sugar fermented foods supports gut microbiome diversity, crucial for immune function. Prebiotics and probiotics promote gut health as well.* 01:13:49 💧 *Swishing water before bed or upon waking may help the gut microbiome, potentially aiding the immune system. This simple practice, though lacking trials, stands on logical principles.* 01:16:20 🏋️♂️ *Exercise, when moderate and of appropriate duration, boosts the immune system. Yet, intense exercise during vulnerability to infections can compromise immunity, suggesting rest might be better.* 01:23:05 🏃 *Regular exercise of moderate intensity for 60 minutes or less boosts the innate immune system, enhancing its ability to combat infections like colds and flu for up to 24 hours post-exercise.* 01:24:40 🤸♀️ *Running a marathon or prolonged extreme exercise can compromise the immune system, significantly reducing its function and increasing stress hormones and inflammatory molecules.* 01:26:19 🕰️ *You don't need an hour of exercise daily; improvements in the innate immune system can be achieved with as little as 20 minutes per day or even shorter, provided it's high-intensity training.* 01:28:13 🛌 *Consistently poor sleep and pushing too hard with exercise often precede bad colds or flu; moderation in both exercise duration and intensity helps maintain a healthy immune system.* 01:30:40 🍲 *Post-exercise, ingesting carbohydrates like rice, oatmeal, or fruit can reduce inflammation by about 30-40%, aiding in mitigating exercise-induced stress.* 01:35:07 🧖♂️ *Regular sauna sessions, especially with heat exposure, can boost innate immune system activity by increasing lucite levels, aiding in preventing colds and flu. Safety is key; don't overdo it.* 01:41:30 🚫 *When feeling sick with cold or flu symptoms, avoid exercising. Resting, allowing the immune system to fight off the infection, aids in a quicker recovery compared to pushing through exercise.* 01:43:35 🍊 *Vitamin C in high doses (6,000 to 8,000 milligrams) might slightly delay or shorten colds, but it's not very reliable, and the evidence isn't strong. Beware of potential gastric distress at high doses.* 01:46:51 🌞 *Vitamin D supplementation (1,000 to 2,000 IU/day) is generally safe and helpful, especially for those deficient. Deficiency can impact immune function, but it's not the sole protector against colds and flu.* 01:50:59 🦠 *Probiotics, prebiotics, and fermented foods support the gut microbiome, possibly aiding the innate immune system to combat colds and flu.* 01:51:25 💊 *Echinacea might not prevent colds or flu effectively and could hinder the innate immune system at high doses. Limited scientific support suggests using it sparingly and briefly.* 01:52:22 💊 *Zinc supplements (100 milligrams or more) can be effective against colds, but lower doses won't have the same impact. Caution with dosage to avoid gastric distress, especially for specific demographics.* 01:55:23 🤧 *N-acetylcysteine (NAC) acts as a mucolytic, potentially aiding in congestion relief during colds or flu. Limited research suggests it might reduce the probability of contracting influenza, but more studies are needed.* 02:01:25 🛒 *An acetylcysteine (NAC) could be a preventive measure against colds and flu, but efficacy needs more research. It's available over-the-counter but consider consulting a doctor before use.* Made with HARPA AI
This has been invaluable listening, Andrew. I had a recurring sinus headache/cold infection. I noted, like you, that in the lead up to the cold I had done intense gym workouts and I had been ocean swimming. After the third bout of the infection in 8 weeks, I stopped the gym, stopped swimming, left work early when I could and went to bed at 7.30pm every night for 3 weeks. That action, alongside a double course of antibiotics (20 days) and goldenseal powder to break up the mucus finally made me better.
Jack LaLanne was famous for everyday exercise. He was in great shape at 95 years old. But then he got pneumonia and tried to work out through it. He died as a likely result of trying to push through it. Thank you, Dr. Huberman.
Another great and timely episode. I would really appreciate it if you can do an episode on food allergy/intolerance, in particular Gluten allergy. There is a lot on this subject but always helpful & also confusing. While you sift through the maze on the basis of solid scientific research. Many thanks ahead.
Well done!!!! Great timing!! Very informative. I never thought to seat for two hours on a RUclips video but you kept it simple to understand and very engaging. Thank you
The adaptive immune system response is mind blowing! Thanks for making this info so interesting and accessible for lay people! Even though I have my hypochondriac' s cortisol spikes every now and then, this episode is💥💥💥
Last spring I had to quit my job due to constant illness, where I worked closely with very young children. I am looking forward to trying some of your ideas, and I love your very thorough explanations! I just pulled a bottle of NAC out of the cabinet. Honestly, I can't remember why I bought it, but happy for it's new purpose. At times my congestion is terrible and I resort to decongestants or even worse, Prednisone, so this is a welcome alternative. Thank you for sharing your immense wealth of knowledge! I tell people about your videos frequently.
Great episode Dr Huberman. Ironic that I'm currently recovering from a cold/flu. I try not to take any antibiotics - this time a nasal decongestant, vapour rub, aspirin, ginger & lemon, plenty of fluids & rest got me through, but that boy was rough. Thanks for the helpful information.
Thank you. I’m starting phlebotomy school today and this episode is helpful in getting me in the right mind-state. Eases my mind into thinking of healing and how I interact with my own and other bodily systems. -Kimberly
Good for you. Perhaps, if you're interested, you might dig into the thorny question of viral transmission. The most fundamental assumption of virology is that a viral agent can be transmitted by means of natural pathways from a sick person to make a healthy person sick. Transmission has never been successfully demonstrated. Most studies include the injection of ground-up spinal fluid into the brains and lungs of animals and the remaining studies are observational, where there is little to no control over a large number of variables that can influence the results... ...just some food for thought. And don't start me on virus isolation...
i have been following your advices regarding sleep, intermittent fasting, exercises, etc, and i can see drastic changes in my health, mood and energy. i know that you read all the comments, and i want you to know that i am super thankful for the free knowledge that you are providing us :)
Where applicable (such as an episode about colds and flu's), it would be very helpful if you'd mention how what you are explaining should/should not be altered for the elderly since we get sick...and often very sick...more so than younger people. Thank you for always being amazing in your teaching.
Last week I developed an upper respiratory infection with an awful cough. My old self would have considered it honorable to go into work no matter how bad I felt. I’m a doctor and that’s what my colleagues do too. Now I believe staying home is the honorable way. I thought about getting tested- but whether it’s a cold, a flu, or covid, the results wouldn’t change what I do so I decided not to bother with testing either. So I closed my office for a week. But today I was feeling well enough to work out, and was on my way to the gym until Dr. Huberman mentioned gyms as a place for spreading bugs. 😅
Great job shielding others from your Infection and prioritizing your health. Exactly the type of example we need from doctors. One suggestion, as a doctor you know that for many, testing for covid or flu allows for better treatment options before severe symptoms occur. I also find people may follow safer practices especially around the vulnerable if they know they have covid, flu, or rsv and not 'just a cold'. Please advocate testing for patient knowledge and early treatment evaluation.
@@user-ud4tl1qv5e thanks! I thought about testing for myself, but decided it wasn’t worth leaving the house and going in to a pharmacy for a test kit, because it wouldn’t change what I was doing: closing the office and staying home. I generally follow the same recommendations from FLCCC for covid for any respiratory virus like RSV or flu. I think for testing to be effective, people should have test kits in their homes BEFORE they get sick.
Thanks a lot Andrew, you are now the first person I always check about health. Any extra tips to protect a newbrown from a 3-5 years old kid bringing virus at home?
Thanks a lot for this! I just got a cold in the month before my marathon, and what you say makes sense. Trainings have been quite hard during the last months so I have to consider your tips not to get sick on my next training season
Great episode. Thank you for all this great research and for the NAC suggestion. 🙏 My first cold in 5 years and NAC is breaking up the congestion amazingly well. 👍
The content is excellent as always, but in terms of presentation, this is one of the best episodes I've seen here. The order of topics and the connection between them is perfect, along with the smoothness with which you navigate through them. Despite my ease of concentration, the way the subject matter was organized and presented kept me engaged from beginning to end. Happy 2024!
great episode. I highly recommend also ooking into nasal rinsing. It helps with nasal breathing and supporting the immune system. another thing is the inhalation of salt. There is a lot of evidence for both.
This was extremely valuable information for me, Dr Huberman. Here in Argentina hospital physicians tell us we have to go back to work 24 hours after taking antibiotics for the flu or bronchitis or any other kind of respiratory infection, because, they say, we're not contagious any longer. I always felt bad going back to work while coughing and sneezing in front of my students, not to mention the discomfort of having breathing difficulties while trying to teach and not being able to complete a sentence without coughing. You made me realize my fear of not having been told the truth about contagion was actually well-founded.
Very informative on the common cold, who knew that we could go that deep on it. Good stuff! One thing that I don't think I heard addressed was the use of a sinus rinse and the effectiveness of it. It made me think when you explained the mucus in the nasal passages and if a sinus rinse is done that is essentially removing that mucus lining. Would love to know your thoughts on that. Thanks!
A very interesting episode, especially the part about taking a sip of water in the morning and swirling it around your mouth to swallow bacteria (1.14). Years ago I read a book called GUT by Giulia Enders and she mentioned that it is good to brush your teeth to get rid of this bacteria... "Eight hours of scarce salivation means one thing for the microbes in our mouth-party time! Brazen bacteria are no longer kept in check, and the mucus membranes in our mouth and throat miss their sprinkler system. That is why brushing your teeth before you go to bed at night and after you get up in the morning is such a clever idea. Brushing at bedtime reduces the number of bacteria in your mouth, leaving fewer partygoers for the all-night bash. Brushing in the morning is like cleaning up after the party the night before. " (P.27) So for all these years I have been brushing my teeth first thing in the morning. So that is a bad idea? I am a little confused
I also long for an episode about sensitivity- people’s different nervous system and why they all are different. Some gets easier tired by loud noises, bright lights etc. some get scared really easilly, like from jump scares and surprises. Maybe also empathy, some cries easily, feels very strongly. That every feeling is EXTRA more sad, or EXTRA more happy, than what others get. Actually thinking about «highly sensitive persons» by Elaine N. Aron!
This video is amazing! I watch it when it was out. This is the first winter where I did't got sick or had a sore throat. I usually get the cold 2-3 times in the winter. What helped me the most is knowing how the virus get transmitted and avoiding touching my face and eyes before cleaning my hands. Thank you! :)
I greatly appreciate all that you do, Dr. Huberman. I believe that your content is one of the best things, if not the best, that one can consume online. I discovered your podcast several months back through Sam Harris and I am in the process of going back and listening to every episode you have posted here, starting with your first podcast. I have already implemented many changes in my world based on information gleaned from your podcasts. And I have recommended your podcast to many. I don't understand why you choose to not get the flu shot every year. You did mention that you do not tend to go into environments where a lot of people are around, but I'm assuming you interact with multiple people on a daily basis. As you of course know, one of the key mechanisms through which many vaccines, including the flu shot, work is herd immunity. If the flu shot is safe and effective, and decreases health risks associated with the flu, why not hedge the bet? If there is a scientific reason behind your decision on the matter, I wish that you would have expounded on it. Again, I immensely appreciate what you are doing here in this crazy world in which we all find ourselves.
Look up how many people die every year from the flu. % wise it may be small but # wise it's very high. Unless you or a close relative have had a very bad experience with the flu I understand why people would pass on the poke. Folks who died or had near death experiences likely regret not having the antibodies to fight it. Sure it's not 100% because the strains are hit or miss, but just like wearing a seat belt, it improves your odds of survival. Make your own decision and don't blindly follow every step Huberman takes! I also follow, enjoy, and learn a ton from his content.
Dr. Roger Seheult was my go-to source for updates, starting about February 2020. His relevance and reliability are absolutely top; his presentations reflected his work through MedCram as a highly competent educator. It is pleasing to hear that you and he are in touch. While he does not have his own research lab, his extensive review research relevant to the moment and his clinical practice make his contributions a perfect complement to your own lab's research, your review of research, and your dedication to accessible public education. I am celebrating!🎉 I hope that's the two of you stay in touch and are encouragements to each other.
Interesting about carbs. Since I pretty much eliminated sugar and carbs, I am rarely sick. If I do get exposed something, it usually never takes hold. When I was a sugar/carb burner, I was sick all the time in winter months. I always heard that sugar suppressed your immune system. Now, I seem to be experiencing much better immunity now that I am a fat burner and not a carb/sugar burner.
A woman on tiktok lead me to you... I love the way you speak so we can understand what you want us to know!!! Thank you I enjoyed this!! Very good info...and you easy on the eyes which helps too!!😉 I can't wait to go back and listen to more!! Again thank you...
I would love to see your analysis of elderberry (sambucus). I’ve been taking it for years every time I start to feel sick and it seems to shorten / lessen the severity of my symptoms.
Love it, thank you. I would truly enjoy a spinoff on autoimmune disease and why our body turns on itself. There are many autoimmune diseases out there and it's all part of confusion in our immune system...Why is that and how does that work? I have one myself, so I followed along even when you geeked out on the intricacies and the truly remarkable way our body protects itself.
Thanks a lot super informative as usual! And perfectly timed for me. Since in Germany the daily intake recommendation for zinc is only 15mg for people with deficiency because too much zinc can lead to other healthproblems. So i was suprised by the huge amount of 75mg you suggested. I tried to look up the source but couldn't find it in the shownotes on your website. Can you clarify on this please?
Yeah I think the daily recommended zinc for men is 11mg and 8mg for women (Canada). Pregnancy and lactation is 11mg to 12mg. Andrew said the ideal amount for supplemental zinc for prevention and fighting cold/flu is about 100mg. 😒 that's quite a big difference. I fighting a cold right now and my mens multivitamin has 11mg zinc. In addition I'm taking zinc lozenges that have 10mg zinc about 2 times a day. So about 30mg of zinc the past couple days. I wouldn't exceed that amount until more research comes out about the benefits and safety of supplementing at higher daily amounts.
I have listened to dr Seheult for several years and he is brilliant. Listened to him speak at a church and pleasantly discovered he is also SDA which isn’t a surprise, Lima Linda etc are leading in healthcare and always have so he often mentions natural remedies which is popular in SDA
First of all I want to thank you for the last two episodes! I love listening to both you and David Goggins! Second I have found that your tools seem to work. My first year of working in a daycare was last year and I was on point with nutrition, sunlight exposure, Ag1, omega 3s, ferments, and cold exposure. Also I shifted my mindset to lean in to suffering. I did not get sick even though I got slimed with new viruses constantly. I got soft and got significantly busier this year skipping all protocols mainly due to time. I have literally been sick since October. I went from one round of antibiotics for three years to 4 rounds this season alone! Haha I have the flu as I sit and listen today!!
do you realize that antibiotics only have use against bacterial infections, not viruses? Using antibiotics for viral infection is ridiculous and completely unjustified.
Great episode, Andrew needs to run a marathon to get humbled on what an expected time is lol. "I'm guessing maybe 3 - 4 hours if you're really slow, if you're trained up 2.5 to 3 hours" hahaha
Thank you for this timely, informative podcast. Please kindly consider offering a podcast/comprehensive series on our fascinating Lymphatic system which seems often overlooked, yet is so crucial for our wellbeing. Thank you so much✨
Thank you for another insightful and actionable episode. I have a question about the effect of saline nasal rinses and saline eye drops on the microbiome of each. They both seem to help - especially if I have been exposed to irritants…but am I somehow diminishing the beneficial microbiome in some way? Thank you!
Dr. Huberman, I cant tell how much I appreciate all of the scientific and knowledgeable insights you bring forth on the multitude of subjects you discuss. They are very enlightening. I would like to get your insights on the “Blood Type Dieting” methodology, which is based upon eating foods that align with one’s blood type. The assumption is that food / nutrients enter the bloodstream and that certain foods align and synthesize better according to one’s particular blood type. I would love to get your viewpoint on this.
Great topic. As a clinical infectious disease physician in acute/critical care medicine, I took a deep dive in this topic in 2020 when I had to figure out how to stay safe and show up at work healthy. Since I’ve started my ritual, I've enjoyed staying healthy despite working in highly contagious conditions. In addition to the great suggestions that you have listed, there are other clinical trials on reducing the burden of infectious agents and immunomodulating our biology through behavior and nutrition. So here is a list of what I share with my community: 1. keep well hydrated to allow ciliary cells to efficiently expel particles and microbes and optimize production of mucus to trap microbes, 2. Eat nutritional yeast which can increase production of IgA antibodies which concentrate in mucus membranes (eyes, respiratory and digestive tract.) 3. optimize specific vitamins and minerals to allow rapid turnover of mucosa (ie vitamin B2, C, Zinc, etc) to maintain a healthy barrier 4. Gargle with green tea after being in public (studies in Japan in children and elderly). I trained myself to drink green tea because of its antiviral potential. 5. Postpone your vaccine if you don’t sleep for at least 7 hours or you may not see the appropriate antibody response 6. hold oral iron supplements (also in multivitamins etc) when sick temporarily since sometimes the contagion may be bacterial. (oral iron is known to directly have poor ID outcomes likely due to being a direct source of iron to microbes although the data is not clear in IV iron replacement and outcome.) 7. Get sunlight ( vitamin D and T cell activation of H202) 8. NAC is an underappreciated supplement that I personally take as well. 9. Consider properly prepared Elderberries which have been clinically tested to reduce cold severity and symptoms 10. Consider PEA (palmitoylethanolamide) used for neuropathic pain but was once marketed by pharma as an anti-influenza and common cold drug with 6 clinical trails. 11. Use HEPA filters/MERV 13 or higher grade filters and keep rooms well ventilated. However each of these behaviors and supplements can only go so far and the greatest benefit is when one builds a routine of healthy daily habits.
I was particularly interested in the NAC information, as I used to take it as a preventative following the recommendation of a doctor who said he hadn’t gotten sick in over a decade since he started taking it. However, I stopped taking it a couple of years later when I read that powerful antioxidants can actually keep cells alive that should have died off, and so they significantly increase certain types of cancers. There was a particular study on NAC using rats that was enough to scare me off the supplement. I’m wondering if you’ve heard of this possible side effect of antioxidants in general, and NAC in particular? I’d like to keep taking it as a preventative if the increased cancer risk is not accurate. Thanks!
I'm not an expert but I'm under the impression that NAC is more a precursor to glutathione, allowing your body to use whatever amount it needs to maintain homeostasis. Animal studies tend to use massive doses to provoke a significant observable response for the sake of the study. Doses usually way outside the typical range of most supplements.
Note: Note: I misspoke at one point in the episode and said that a micron is 1,000 of a centimeter, but I meant to say 1/10,000 of a centimeter. That said, when I mentioned that a credit card is about 200 µm thick, that is correct. We will do our best to fix this in the audio version ASAP.
Thank you. That was a very measured response.
No worries doc, love your content!
Just the video I needed , thanks huberman
Thank you for your correction.
Marry someone like Dr Huberman who acknowledges a mistake and FIXES IT ❤
Great topic. As a clinical infectious disease physician in acute/critical care medicine, I took a deep dive in this topic in 2020 when I had to figure out how to stay safe and show up at work healthy. Since I’ve started my ritual, I've enjoyed staying healthy despite working in highly contagious conditions. In addition to the great suggestions that you have listed, there are other clinical trials on reducing the burden of infectious agents and immunomodulating our biology through behavior and nutrition. So here is a list of what I share with my community:
1. keep well hydrated to allow ciliary cells to efficiently expel particles and microbes and optimize production of mucus to trap microbes, 2. Eat nutritional yeast which can increase production of IgA antibodies which concentrate in mucus membranes (eyes, respiratory and digestive tract.) 3. optimize specific vitamins and minerals to allow rapid turnover of mucosa (ie vitamin B2, C, Zinc, etc) to maintain a healthy barrier 4. Gargle with green tea after being in public (studies in Japan in children and elderly). I trained myself to drink green tea because of its antiviral potential. 5. Postpone your vaccine if you don’t sleep for at least 7 hours or you may not see the appropriate antibody response 6. hold oral iron supplements (also in multivitamins etc) when sick temporarily since sometimes the contagion may be bacterial. (oral iron is known to directly have poor ID outcomes likely due to being a direct source of iron to microbes although the data is not clear in IV iron replacement and outcome.) 7. Get sunlight ( vitamin D and T cell activation of H202) 8. NAC is an underappreciated supplement that I personally take as well. 9. Consider properly prepared Elderberries which have been clinically tested to reduce cold severity and symptoms 10. Consider PEA (palmitoylethanolamide) used for neuropathic pain but was once marketed by pharma as an anti-influenza and common cold drug with 6 clinical trails. 11. Use HEPA filters/MERV 13 or higher grade filters and keep rooms well ventilated. However each of these behaviors and supplements can only go so far and the greatest benefit is when one builds a routine of healthy daily habits.
this is an awesome list - thanks so much for sharing and all the very best as you continue this. I am given so much hope when I see truly caring doctors!
Thank you!!
Also washing your hands! Hygiene is like the number 1 thing anyone can do
Dr. Sean O'mara was asked if he could get all of his patients to take only one supplement, what would it be?
And he said NAC
I've been taking it recently!
My mom has too and it's seriously helped with her daily COPD symptoms!
Anyway, random but it made me think of this when I read your answer
Wow. Brilliant. Thank you.
🎯 Key Takeaways for quick navigation:
00:00 🦠 *The common cold is caused by various serotypes of the rhinovirus, making it challenging to find a cure. There are over 160 different types of cold viruses.*
08:13 🤧 *Cold viruses are spread through breathing, sneezing, or touching contaminated surfaces. The cold virus can survive on surfaces for up to 24 hours.*
13:45 🌡️ *Different serotypes of cold virus can lead to varying symptoms, but people tend to be most contagious when experiencing severe symptoms. Contagion can last 5-6 days after peak symptoms.*
16:33 🚷 *Contrary to popular belief, individuals can still be contagious even if they've had a cold for a few days and are starting to feel better. Staying home when sick is crucial to prevent transmission.*
19:18 🦠 *The flu virus, including H1N1, can only survive on surfaces for about 2 hours. Human-to-human contact is a more common mode of transmission for the flu virus compared to surface contact.*
20:41 🦠 *Flu vaccines target specific strains of the virus present in a given year; effectiveness varies.*
21:37 📉 *Flu shots reduce the risk of contracting the prevalent flu strain by 40-60% but are ineffective against other strains or colds.*
22:34 💉 *Personal decision on getting a flu shot depends on factors like exposure, health, and individual considerations.*
25:22 📅 *Tracking lifestyle events before getting sick can provide insights to avoid serious colds or flu.*
29:30 🤒 *Flu viruses are most contagious during the peak of symptoms, especially when fever, coughing, and sneezing are intense.*
41:02 🤧 *Touching your face, especially eyes, nose, and mouth, shortly after touching someone else's skin increases the risk of transmitting cold and flu viruses.*
43:05 🦠 *Cold and flu viruses primarily enter the body through the eyes, nose, and mouth; being mindful of these entry points can reduce the risk of infection.*
45:25 ⚔️ *The innate immune system rapidly responds to viral infections, deploying white blood cells to combat the invading viruses and initiating various chemical processes.*
50:06 🧠 *The adaptive immune system creates antibodies specific to the invading virus, maintaining a memory of the battle for future encounters with the same virus.*
52:41 🛌 *Adequate sleep, specific exercise, and proper nutrition are crucial factors in maintaining a robust innate immune system, reducing susceptibility to colds and flu.*
01:02:10 🛌 *Quality sleep is crucial for a strong immune system. Aim for enough sleep to avoid daytime sleepiness, and consider short naps if needed.*
01:07:35 👃 *Nasal breathing is essential for a healthy nasal microbiome, promoting diversity and protecting against colds and flu viruses.*
01:11:57 🥗 *Consume 2-4 servings of low-sugar fermented foods daily to support a healthy gut microbiome, a crucial component of the immune system.*
01:13:49 💧 *Swishing water in your mouth before sleep or upon waking may support the oral and gut microbiome, potentially enhancing the immune system.*
01:17:00 🏋️♂️ *Exercise of moderate intensity for 60 minutes or less can boost the innate immune system, promoting the production of white blood cells and natural killer cells.*
01:22:24 🏋️ *Exercise intensity matters: A 60-minute or less exercise, whether resistance or cardiovascular, enhances the innate immune system for up to 24 hours, aiding in the defense against colds and flu.*
01:23:46 🚶♂️ *Moderate walking for about 60 minutes daily boosts T-cell function and natural killer cell activity, contributing to improved immune response without causing excessive inflammation.*
01:25:23 🏃♂️ *Marathon running may lead to immune compromise, with significant reductions in T-cell function and natural killer cell activity, highlighting the importance of moderation in exercise duration.*
01:26:33 ⏰ *Shorter exercise durations can still enhance the innate immune system; even 20 minutes per day can be effective. Higher-intensity training for shorter durations, like 12 minutes, may also yield benefits.*
01:28:26 😴 *Adequate sleep is crucial; insufficient sleep and pushing too hard in prolonged exercise are associated with increased susceptibility to colds and flu. Balancing exercise intensity and duration is key to maintaining a healthy immune system.*
01:43:35 🍊 *Vitamin C, in very high doses (6,000 to 8,000 mg per day), may potentially delay the onset or shorten the duration of a cold, but evidence is not robust. However, recent studies have raised questions about its effectiveness.*
01:47:47 ☀️ *Supplementing with 1,000 to 2,000 IU of vitamin D per day is generally safe and may support immune health. People with deficiencies might need higher doses, but excess intake should be avoided.*
01:50:45 🦠 *Supporting the gut microbiome with low-sugar fermented foods or supplements like Athletic Greens AG1 may enhance the innate immune system and help fend off colds and flu.*
01:52:09 💊 *Zinc supplementation (at least 100 mg per day, preferably with food) has shown promise in reducing the risk of colds and flu, with faster recovery rates observed in some studies.*
01:55:37 🤧 *N-acetylcysteine (NAC), a precursor to glutathione, demonstrated potential as a preventive measure against influenza in some studies. Dosages around 1,200 mg per day may be considered, but more research is needed.*
Made by MrBeast
Ai made this comment
❤ Thank you
Did he really not mention respirators once in this entire episode or did the AI just omit that?
Thank you for this.
Thank you so much for saving me the time to listening to this whole thing lolz
I have listened to thousands of podcasts and video content of this nature...I have NEVER made a comment on anyone's platform. It is not my nature to jump into the conversation, but I simply love to learn and grow as a person. I say that to make the point that this is a big deal for me to place a comment. I just feel I need to thank you for the type of content and manner in which you present your knowledge and share so generously with all of us. You seem humble and kind which is so refreshing. Thank you!!
Whenever someone says "I've never had a day sick from work for x decades" my first thought is and for how days have other people been sick because of that. Good work ethic is great and protecting each other is part of that too :)
I'm guilty of being one of those people pre covid.
And of learning and growing too :)
What about being asymptomatic?
@@AHaffejee When it's a conscious decision to overlook present symptoms of illness as moralizing -good work ethic- at the expense of surroundings, it's not a good work ethic
Woke up this morning in a groggy state with a rough throat, so this could not have been more perfectly timed. Thank you!
Bro same
Yea, he knows that. he looks at the youtube stats and most spoken topics, then make videos about it, like most content creators. Welcome to the youtube reality.
Algorithm
Same
Your Algorithm sensed you not feeling well and sent this to help!! Wow!!! Gotta love technology! Kinda creepy to huh😅
Only Andrew can do a TWO HOUR episode on the common cold😄…and worse, it’s actually interesting👍🏽
😇
So true!
😍🤓
😂accurate
'What really makes you ill?'
Took NAC and really felt the difference the next day. Dramatically reduced the duration of my cold. Thank you.
I am a 41 year old father of two boys; one is two years old and a daycare attendee. After hearing this episode I purchased a bottle of NAC. Ironically two days later a had sever sinus congestion in my left sinus. Typically my go to for relief would have been spray decongestant but I went for the NAC and water instead. I could not believe in one dose I was breathing again and on the second day my symptoms were gone. What a game changer. Thank you for the information and your passion for science. It has re-ignited my interest in science and benefitted my health by implementing protocols discussed in your podcasts.
Did you spray it into your nose or ingest orally?
I did notice that all my cold or flu episodes do follow a bout of intense stress and sleeplessness. Now that i started to do HIIT exercises and the morning light therapy..i feel much better.. less stressed.. easier to fall asleep and stay healthy. Thank you.. being a teacher, I show your podcasts to my students to make them aware of the health of body and mind and science behind it. Thanks again for giving us free access to such huge knowledge.
It's just the body detoxifying
More teachers should be like you who show their students useful LIFE info that can actually impact their daily life and others health wise
Great podcast. I appreciate the information. I am a physical therapist and have studied NAC in limited capacity. However, my long-term physician has prescribed NAC as both a treatment of the cold and a preventative medication for respiratory illness for nearly 15 years (probably more). I think she would be an excellent candidate to be interviewed on your podcast. She specializes in family medicine and preventative medicine and is also a professor at the University of California Irvine medical school. Her name is Dr. Pamela Kushner.
🎯 Key Takeaways for quick navigation:
00:00 🤒 *Understanding the common cold: There is no cure for the common cold because there are over 160 different serotypes of the cold virus, making it difficult to develop a single cure.*
08:25 🦠 *How colds are transmitted: Cold viruses are spread through breathing, sneezing, coughing, and touching contaminated surfaces. Cold viruses can survive on surfaces for up to 24 hours.*
16:48 🤧 *Contagion and cold symptoms: People with colds are most contagious when they have severe symptoms like coughing and sneezing. The myth that you're no longer contagious after a few days of having a cold is debunked.*
18:11 🤒 *Types of flu viruses: Influenza, or the flu, also has different serotypes, with type A being the most common. The Spanish Flu was caused by an H1N1 type A virus. Unlike cold viruses, flu viruses can only survive on surfaces for about 2 hours.*
20:00 🦠 *How flu is transmitted: The flu is typically transmitted through human-to-human contact, such as sneezing, coughing, and handshakes, but it can also be contracted by touching contaminated surfaces.*
20:27 🦠 *Flu virus transmission primarily occurs through human-to-human contact, while surface transmission is less common.*
21:08 💉 *Flu shots are effective against specific strains of the flu prevalent in a given season, reducing the risk of contracting the targeted flu by 40-60%.*
22:34 🚫 *The effectiveness of the flu shot is limited to the strains it's designed for; it doesn't protect against all flu types or colds.*
26:05 🤧 *Observing your behavior patterns before getting sick can help you identify factors that contribute to cold or flu infections and take preventive measures.*
39:12 👀 *Eyes and mouth are the primary entry points for colds and flu, making it crucial to avoid touching your face after handshakes to reduce transmission risk.*
40:49 🦠 *The olfactory system can unconsciously detect information about others through smells.*
42:24 🤝 *To reduce the risk of catching colds and flu, avoid touching your face, especially your eyes, nose, and mouth after contact with people or surfaces.*
46:21 💪 *Your immune system has innate and adaptive components to fight infections, including colds and flu.*
51:04 🤒 *Feeling unwell when exposed to a virus may be an early immune response, but it doesn't guarantee a full-blown illness.*
54:49 🦠 *The Adaptive immune system produces antibodies specific to a virus and maintains a memory to fight future infections.*
01:01:56 🛌 *Quality sleep is crucial to support the immune system, and individuals should aim for enough sleep to prevent daytime sleepiness.*
01:07:35 👃 *Being a nasal breather, especially during the day, can help maintain a healthy nasal microbiome, enhancing protection against cold and flu viruses.*
01:11:43 🥗 *Consuming low-sugar fermented foods (e.g., sauerkraut, kimchi, kefir) supports gut microbiome diversity, which is essential for immune system function.*
01:14:55 💧 *Swishing and swallowing a sip of water upon waking can help introduce beneficial oral microbiota into the gut, potentially enhancing immune system support.*
01:21:14 🏋️ *Properly structured exercise at an appropriate intensity and duration can stimulate the innate immune system, preparing it to combat infections more effectively.*
01:21:57 🏋️ *Regular exercise, about 60 minutes or less, at a high intensity can boost the innate immune system's activity for up to 24 hours, helping combat colds and flu.*
01:23:46 🚶♂️ *Brisk walking for about 60 minutes a day can improve T-cell function and natural killer cell activity, enhancing the immune response against cold and flu viruses.*
01:24:40 🏃♂️ *Running a marathon can temporarily compromise the immune system, leading to reduced T-cell function and higher stress hormones, but it doesn't mean you shouldn't run marathons, just be aware of the impact.*
01:26:33 ⏱️ *You don't need to exercise for an hour a day to boost your immune system; as little as 20-12 minutes of high-intensity training can achieve similar results, but moderation is key.*
01:35:20 🧖 *Regular sauna sessions, especially in a heat-adapted state, can stimulate the innate immune system, but avoid strenuous sauna sessions when already feeling unwell; rest and sleep are crucial for recovery.*
01:44:16 🍊 *High doses of vitamin C (6-8 grams per day) may slightly delay the onset or shorten the duration of a cold, but it's not very effective and can cause gastric distress.*
01:47:33 ☀️ *Supplementing with 1,000-2,000 IU of vitamin D daily is generally safe and can help maintain sufficient levels, especially in individuals with limited sun exposure.*
01:52:37 💊 *Zinc can be effective in reducing the duration of a cold, but it requires a higher dose of 100 milligrams or more, taken with food to prevent gastric distress.*
01:57:13 💧 *N-acetylcysteine (NAC) may help alleviate congestion during colds and flu and has shown potential as a preventive measure, with some studies indicating a reduced risk of contracting influenza.*
02:01:25 🚫 *While an acetylcysteine (NAC) is available over-the-counter, consult with a physician before starting any supplementation regimen, especially for extended periods or at higher doses.*
02:02:35 🕒 *Consider timing your N-acetylcysteine (NAC) intake earlier in the day to avoid sleep disruption due to increased mucus flow.*
02:02:49 🍲 *There's an option to rely on traditional remedies like a good meal, hot shower, chicken soup, ginger tea, or garlic, instead of supplements for dealing with colds and flu.*
02:03:18 🦠 *An overview of various supplements and treatments for colds and flu, including zinc, vitamin D, and vitamin C, with a focus on their potential effectiveness.*
02:03:46 🎙️ *Encouragement to subscribe to the RUclips channel and podcast to support the content, and mentions of sponsors for further support.*
02:04:00 📩 *Encouragement to leave comments with questions, comments, and suggestions for future podcast topics or guests.*
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This is all I needed lol. Don't have 2 hrs to spare. Thank you
Thank you!
Thank you!!
Legend
@@mrsxber1916 Also nothing I didn't know lol
After I started working as a guitar teacher I started getting sick more often. Usually only once every two years or so… will keep these things in mind going forward.
I need a reminder or notes system just for Andrew Huberman. Every episode like a book. You can watch it once and learn a good deal. Watch again; learn more. Come back a year later and have an entirely new appreciation. Thank you, I love it.
Do it, l have a Huberman notes on my phone every time l listened to him
I have caught the flu and a cold this year while taking care of my father at the hospital. I never get sick, so twice this year sucks! That's why I'm here.
Is it just me, or are you smiling a little more this morning? A little glimmer in your eye. Good morning, Dr. Huberman. Thank you so much for being here, and for sharing your wisdom and light. ✨
Thank you, genuinely, for repeatedly encouraging people to stay home when sick whenever possible. I sure hope this is leading up to an episode on COVID and Long COVID, so that listeners don't assume they're equivalent to colds and flus. I understand we're still learning about SARS-CoV-2, but it's been around for long enough at this point that a number of studies have been done on it and its effects-what we are seeing so far is Bad, and I believe your platform would be a good place to help discuss that information.
That's a risky topic to discuss for his career i'd assume. I work in a hospital in the Netherlands and many, many doctors have personally voiced their "inappropriate" opinion on the whole COVID ordeal, but they're scared to say it out loud.
My favorite episode as it confirms why I stress people "staying home" during their sick days. Thank you for showing us the beauty of our bodies and how it is capable to fight off things that could make us sick.
!00% agree and so good to see AH confirm this! I am working with lots of sick people.. one of them very unwell said she was going to "power through" covid the other day 😑
If work/university wouldn‘t pressure people that much, no one would go out when sick. Nobody goes outside while sick because it‘s fun
I’ve been healthy for 12yrs good diet, gym & yoga . I’m not as concerned around sick people unless my immune system is down 😊
Who’s listening to this while is dealing with a flu/cold?:)) I do
Covid
Not me
yes and im the 69th like 🥴
that would be me
Me sir.
Perfectly timed episode, thank you as always Dr. Huberman.
Have you considered making an episode on Irritable Bowel Syndrome? It is a relatively common issue worldwide and there seems to be so much contradictory information about it, both online and from medical professionals themselves.
I suffer from it myself and, although your microbiome/gut episodes are extremely useful, I never quite know what I should implement as someone with IBS. Thank you.
and SIBO pls
Perfectly timed would have been 4 years ago.
YES! And for general bowel health!
I can tell you that right after a single trip I had on MDMA, the IBS went away completely... I actually felt a new connection to my whole stomach area during the trip, which stayed with me since (it's been 2 years so far, IBS free).
@@mulimotola44what the f hahahah, sounds too good to be true but if its not lucky u
I am a NP in urgent care and I was so lucky to come across this episode 2 days ago because today I came down with Covid... I have done all of your suggestions and I really think that I would be much sicker had I not watched this. The zinc, blueberries, baths, sleep,...LOVE your video. Thanks for doing all you do! It saved me!
If you truly are a NP, you should know that you don’t need most of what he is peddling to recover. Rest, hydration, fluids. AG1 is an ungodly expensive multivitamin. We were trained to follow the evidence which he doesn’t even post here!
Pretty sure most HCP’s are strongly encouraged to follow a set treatment protocol that’s implemented by management nowadays, not look at evidence (I’m in UK and nhs has this structure). Personally I find it refreshing that a mainstream medic is willing to look at alternatives like blueberries and zinc supplementation, many are very close minded.
Yes to NAC! I suffered from asthma in my childhood years, and it tends to come back if I get really sick, something I try to keep under control as much as I can. Long story short about NAC I Took it When I had Covid and continued taking it when I trained for my half marathons during the winter season.
I absolutely love it! It Is a must have in my supplements cabinet.
I can't use over-the-counter decongestant due to not so great side-effect.
Hello Mr. Huberman! I have been following you for a while and I absolutely love your work in the medicine domain. Im 18 years old and this year I’m getting into med school with the hope of becoming a surgeon one day. However, english is not my first language and i think a really good addition to your podcast would be subtitles! Thank you for your videos.
you can turn on closed captioning under settings…
Excellent! I work in a fitness center and always wipe down machines before and after my clients touch them. I have some people that laugh and say what I am doing is useless. I believe every action is helpful because we are always touching our face!
I do this all the time at the gym but I also work around kids so my not only have I gotten more colds but I got pink eye for the first time in my life
You are correct in this case. People have so many different theories about cold and flu that are complete fantasy. Tell them you’re on the side of reality!
@@hubermanlab Andrew, do you have any plans of coming to Perth (Australia) with your tour any time soon? Unfortunately, I don't have a possibility flying anywhere in February, but it would be so great if you could add Perth to your Australian tour! You have lots of fans here!
I always get sick from my gym
Thank you for educating on this common but important topic. There were enough recommendations here to make a real impact - (including NAC 😄)
woah med cram comment
You knew I was getting over a cold didn't you.
I'm 32 and have been sick maybe twice in the past 6 years. This cold had 2 phases. Started with itchy throat first day then next 3 days "full head/bowl of water" feeling. These last 2 days have had sore throat only with it improving every day.
Thanks for the protocols Andrew 💪🏻
What did u do to help?
Thank you for all your podcasts! A long time listener and fan. As an ER physician for over 25 years, who finds contracting viral illnesses inescapable (constant patient exposure coupled with constant circadian disruption), I have tried all remedies described with varying success. This year trialing a topical glutathione (glutaryl) delivered in a cyclodextrin molecule with N of 1 results frankly amazing. Zero symptomatic viral illness contracted in 6 months of use. I usually have a viral something every 3 months. From a scientific standpoint increasing intracellular glutathione evidently has antiviral activity and the delivery vehicle molecule cyclodextrin does as well. The antiviral effects were not my reason for trialing this, rather as a way to impact my unusually severe Ménière’s disease-but have been impressed with the resistance I have had to Covid, colds and influenza in the 6 months of use.
Don't forget your patients.
Glycine and NAC together increases glutathione production.
I could never get NAC in hospital but sometimes would be able to get Mucomyst.
Such a strange situation.
You might look into near infrared light therapy for your ears.
¡Hola Profe!Thank You for arming us with knowledge as a weapon against "seasonal curse" . Your hard work and care for all of us is truly appreciated !
Influenza is going around and my job requires me to take care of sick clients. I'm trying to prevent and also prepare myself in case I get sick.
That’s so freaking interesting and useful! Huberman podcast is reaching greatness
The topic is interesting. Huberman is a quality speaker.
The content must be good even if I just started to listen to it.
A similar episode on covid and especially long covid would be so appreciated by so many people.
I guess it could be premature at this moment since research is still new, but hoping the episode lands as some point 🫡
I have two elementary aged kids at home-- they usually get sick 1-3 times a year. I started lifting weights consistently back in March of 2023. Ever since I've started lifting weights, I either do not get sick at all when my kids are sick, or I have very mild symptoms in comparison to my kids. Exercise definitely helps your immune system!
so when they start training?
You have been exposed to many viruses as an older person. Your kids have not. Your immune system has memory. That’s why you’re not getting sick. It’s not the weight lifting! I worked in an elementary school and held the hands of many snotty- nosed kids. I never got sick!
I feel so much better after I found you and your colleagues on RUclips; less pain, less illness, better moods, better motivation. Knowledge is power. Thank Andrew💖🙏🏻💖
Initially I wasn't that interested in the topic because I don't generally get colds and if I had COVID it was asymptomatic, but you are the only person on earth to make such a topic so interesting and enjoyable to listen, Andrew you are a genius 😊😊😊😊😊
❤ thanks
You prove that we can have hope for humanity.
I can feel the warmth miles away.
Thanks bro.
Hi Andrew! I would love to see a skincare episode sometime this year, including looking at sunscreen :) Thank you for this episode.
Especially all the chemicals in sunscreen
It's like cauldron full of mystery
Made to preserve us from the elements
Fascinating thank you for bringing this up 💝
Dr. Dray would be a great guest! Or even a panel of dermatologists like her.
This dude is 48 and looks near 60... genius of wellbeing my arse
He started TRT thats why. Look at his videos 2-3 years ago looks much younger.@@TheAvellaization
@@TheAvellaizationwhaaat? He is a babe I wish all 48 years old men looked like him
As always, I loved listening to this. I want to share a bit about nostril breathing. Breathing (pranayama) is just as important in yoga as poses (asana) - arguably more important. In all of my classes and private sessions, I teach nostril breathing - probably 99% of the time. In fact, there is only one breath practice that I regularly use that uses the mouth at all and only on exhale through pursed lips. I have studied the benefits of nostril breathing and love that I can add stronger protection against colds to the vast list of benefits. My students are experiencing a 60-minute practice where they are frequently reminded and always encouraged to use their nose. This is hard for some people at first, but they learn and adapt. We always talk about taking the movement, breathing and mindfulness from the mat into the rest of life - so hopefully this nostril breathing is helping them more than they know!
I would love to share more about this with you.
I have shared your podcasts with my yoga students, family and friends regularly. You are becoming quite a household name around here! My 14-year old son LOVES listening and it gives us some nice opportunity for conversation. So, THANK YOU!
With much love and respect, Lucinda
you give me hope in understanding the body. I have lost trust over the years of regular doctors who first push meds. It is nice to find someone you can trust to give you unbiased protocols.
If they "pushed" eliminate your obesity by immediately lowering calorie intake, avoiding processed foods and alcohol, sleep by 10pm, exercise daily..do you think they would have many customers left? Patients even lie to their docs cause they don't want the real truth about the poor habits. One study found 50% will cancel their annual physical if they know they will be weighed at the appt. The enemy is the for-profit corporations and social norms that won't let the MDs say and do their best with a patient.
🎯 Key Takeaways for quick navigation:
00:00 🦠 *Colds and flu are discussed, covering their impact on the body, prevention, and quicker recovery strategies.*
00:56 🩺 *Understanding your immune system is crucial in combating colds and flu effectively.*
01:25 💡 *Debunking common myths about treatments for colds and flu, emphasizing science-supported protocols.*
06:48 🤧 *The common cold comprises various viruses, with over 160 serotypes falling under rhinoviruses, explaining why there's no single cure.*
08:25 🌡️ *Cold viruses are transmitted via sneezing, coughing, or touching surfaces, not directly from cold temperatures.*
09:48 🖐️ *Skin acts as a barrier against viruses, but touching contaminated surfaces can transmit the cold virus, primarily through contact with the eyes.*
11:12 🤧 *The cold virus particles are small, spread easily through sneezing, but tend to fall quickly and can survive on surfaces for up to 24 hours.*
13:30 📏 *The cold virus can spread from surface contact, particularly through the eyes; touching other areas like the mouth is less common but still a potential infection route.*
14:40 🛡️ *It's possible to avoid catching a novel cold virus by strengthening the immune system, even without prior exposure to that specific serotype.*
15:51 🦠 *Cold virus contagion timing isn't solely based on symptoms; people can be contagious even after feeling better for a few days, potentially spreading the virus.*
17:29 🌍 *The impact of the common cold extends beyond minor symptoms, affecting overall health and incurring financial and mental health costs.*
18:50 🤒 *The flu virus has different serotypes, with Type A (like H1N1) being common, and its spread is generally through human-to-human contact rather than surfaces.*
19:45 💪 *The flu virus dies off on surfaces after about 2 hours, mainly transmitted through direct contact, emphasizing the importance of avoiding infected individuals.*
20:41 💉 *Flu vaccines are tailored to combat specific strains prevalent in a given season, reducing the risk of contracting that particular flu strain by 40-60%. However, they're ineffective against other flu strains or colds.*
22:34 🤒 *Personal decisions about flu shots should consider exposure levels, interactions with vulnerable individuals, or work environments. Consultation with a physician is key for personalized choices.*
24:11 💡 *Tracking personal activities before getting sick helps identify patterns related to cold or flu infections. Analyzing sleep, workouts, and exposure to cold can provide insights into susceptibility.*
26:31 🛡️ *Observing immune system interactions with behaviors and situations can help anticipate and prevent colds or flu. Attention to sleep, exercise, and travel preceding illness can aid in minimizing risks.*
27:26 🌿 *Gut health significantly influences the immune system. Supplements like AG1 with vitamins, minerals, and probiotics can support gut health, benefiting overall immune and brain functions.*
29:30 🦠 *Flu and cold viruses spread when symptomatic. The flu is most contagious at peak symptoms: high fever, coughing, sneezing. Prioritize isolation and caution during these stages.*
32:59 🛡️ *The immune system consists of physical barriers, innate responses, and adaptive mechanisms. The physical barrier includes skin, mucosal linings, and bodily fluids, aiding in virus prevention.*
35:13 👁️ *Eyes, nostrils, mouth, and genitals all have distinct mucosal linings and chemicals to combat viruses. Crust in the eyes after sleep represents defeated bacteria.*
39:39 🤲 *Touching the eyes or face after handshakes increases virus exposure. Unconscious behaviors like hand-sniffing after handshakes contribute to the transmission of viruses.*
41:02 🦠 *Touching our face after contact can bring cold and flu viruses, making conscious efforts to avoid this can help reduce the risk of infection.*
43:05 🤧 *Colds and flu primarily enter the body through the eyes, nose, and mouth via contact with infected surfaces or people.*
50:35 🛡️ *The innate immune system acts rapidly and broadly against various infections, irrespective of their specific types.*
54:22 🧬 *The adaptive immune system creates antibodies specific to viruses, maintaining a memory to combat the same intruders in the future.*
58:45 🩸 *The immune system employs both the vascular and lymphatic systems to combat infections, with the lymphatic system filtering and assisting in the immune response.*
01:00:34 💤 *Quality sleep, specific exercise, proper nutrition, and fasting can influence the immune system's ability to combat colds and flu.*
01:02:23 🛌 *Proper sleep is crucial for a robust immune system. Not sleeping enough or prolonged fasting can compromise immune function.*
01:02:52 🧠 *Short-term stress that doesn't disrupt sleep can actually enhance the immune system. Cortisol, when elevated early in the day, aids immune response but not if too high.*
01:04:29 🌿 *Balancing inflammation is crucial; it aids in fighting infections. Too much can harm sleep and gut health, affecting the immune system negatively.*
01:05:13 🤔 *Strengthening the immune system involves quality sleep, possibly napping, and managing stress through free tools. Nutrition, stress management, and gut health are crucial for immunity.*
01:06:24 🦠 *Maintaining a healthy gut microbiome is vital for immune support. Nasal breathing aids in defending against viruses, particularly colds and flu.*
01:09:23 👃 *Nasal breathing significantly aids in protecting against viral infections. Mouth breathing increases vulnerability to upper respiratory tract infections.*
01:11:15 🥗 *Consuming low-sugar fermented foods supports gut microbiome diversity, crucial for immune function. Prebiotics and probiotics promote gut health as well.*
01:13:49 💧 *Swishing water before bed or upon waking may help the gut microbiome, potentially aiding the immune system. This simple practice, though lacking trials, stands on logical principles.*
01:16:20 🏋️♂️ *Exercise, when moderate and of appropriate duration, boosts the immune system. Yet, intense exercise during vulnerability to infections can compromise immunity, suggesting rest might be better.*
01:23:05 🏃 *Regular exercise of moderate intensity for 60 minutes or less boosts the innate immune system, enhancing its ability to combat infections like colds and flu for up to 24 hours post-exercise.*
01:24:40 🤸♀️ *Running a marathon or prolonged extreme exercise can compromise the immune system, significantly reducing its function and increasing stress hormones and inflammatory molecules.*
01:26:19 🕰️ *You don't need an hour of exercise daily; improvements in the innate immune system can be achieved with as little as 20 minutes per day or even shorter, provided it's high-intensity training.*
01:28:13 🛌 *Consistently poor sleep and pushing too hard with exercise often precede bad colds or flu; moderation in both exercise duration and intensity helps maintain a healthy immune system.*
01:30:40 🍲 *Post-exercise, ingesting carbohydrates like rice, oatmeal, or fruit can reduce inflammation by about 30-40%, aiding in mitigating exercise-induced stress.*
01:35:07 🧖♂️ *Regular sauna sessions, especially with heat exposure, can boost innate immune system activity by increasing lucite levels, aiding in preventing colds and flu. Safety is key; don't overdo it.*
01:41:30 🚫 *When feeling sick with cold or flu symptoms, avoid exercising. Resting, allowing the immune system to fight off the infection, aids in a quicker recovery compared to pushing through exercise.*
01:43:35 🍊 *Vitamin C in high doses (6,000 to 8,000 milligrams) might slightly delay or shorten colds, but it's not very reliable, and the evidence isn't strong. Beware of potential gastric distress at high doses.*
01:46:51 🌞 *Vitamin D supplementation (1,000 to 2,000 IU/day) is generally safe and helpful, especially for those deficient. Deficiency can impact immune function, but it's not the sole protector against colds and flu.*
01:50:59 🦠 *Probiotics, prebiotics, and fermented foods support the gut microbiome, possibly aiding the innate immune system to combat colds and flu.*
01:51:25 💊 *Echinacea might not prevent colds or flu effectively and could hinder the innate immune system at high doses. Limited scientific support suggests using it sparingly and briefly.*
01:52:22 💊 *Zinc supplements (100 milligrams or more) can be effective against colds, but lower doses won't have the same impact. Caution with dosage to avoid gastric distress, especially for specific demographics.*
01:55:23 🤧 *N-acetylcysteine (NAC) acts as a mucolytic, potentially aiding in congestion relief during colds or flu. Limited research suggests it might reduce the probability of contracting influenza, but more studies are needed.*
02:01:25 🛒 *An acetylcysteine (NAC) could be a preventive measure against colds and flu, but efficacy needs more research. It's available over-the-counter but consider consulting a doctor before use.*
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Dr. Huberman helps motivate me to be a better and healthier person
This has been invaluable listening, Andrew. I had a recurring sinus headache/cold infection. I noted, like you, that in the lead up to the cold I had done intense gym workouts and I had been ocean swimming. After the third bout of the infection in 8 weeks, I stopped the gym, stopped swimming, left work early when I could and went to bed at 7.30pm every night for 3 weeks. That action, alongside a double course of antibiotics (20 days) and goldenseal powder to break up the mucus finally made me better.
Jack LaLanne was famous for everyday exercise. He was in great shape at 95 years old.
But then he got pneumonia and tried to work out through it. He died as a likely result of trying to push through it.
Thank you, Dr. Huberman.
Thanks! You have helped me so much. I really appreciate what you do for all of us. ❤
I have 2 young kids and this time of year is very challenging. Back to back sickness for months. Thanks for the info!
It's crazy, how crucial and interesting your podcasts are. Goggins, now that. Thank you for your work! It was very interesting
One of the most useful episodes for me personally. Thank you for putting out such high quality content. Absolutely incredible.
This was sooo helpful!! I love how passionate you are about your subject too.
Another great and timely episode. I would really appreciate it if you can do an episode on food allergy/intolerance, in particular Gluten allergy. There is a lot on this subject but always helpful & also confusing. While you sift through the maze on the basis of solid scientific research. Many thanks ahead.
Well done!!!! Great timing!! Very informative. I never thought to seat for two hours on a RUclips video but you kept it simple to understand and very engaging. Thank you
The adaptive immune system response is mind blowing! Thanks for making this info so interesting and accessible for lay people! Even though I have my hypochondriac' s cortisol spikes every now and then, this episode is💥💥💥
Last spring I had to quit my job due to constant illness, where I worked closely with very young children. I am looking forward to trying some of your ideas, and I love your very thorough explanations! I just pulled a bottle of NAC out of the cabinet. Honestly, I can't remember why I bought it, but happy for it's new purpose. At times my congestion is terrible and I resort to decongestants or even worse, Prednisone, so this is a welcome alternative. Thank you for sharing your immense wealth of knowledge! I tell people about your videos frequently.
Great episode Dr Huberman. Ironic that I'm currently recovering from a cold/flu. I try not to take any antibiotics - this time a nasal decongestant, vapour rub, aspirin, ginger & lemon, plenty of fluids & rest got me through, but that boy was rough. Thanks for the helpful information.
Incredibly invaluable information, thank you
Thank you. I’m starting phlebotomy school today and this episode is helpful in getting me in the right mind-state. Eases my mind into thinking of healing and how I interact with my own and other bodily systems.
-Kimberly
Good for you. Perhaps, if you're interested, you might dig into the thorny question of viral transmission.
The most fundamental assumption of virology is that a viral agent can be transmitted by means of natural pathways from a sick person to make a healthy person sick. Transmission has never been successfully demonstrated. Most studies include the injection of ground-up spinal fluid into the brains and lungs of animals and the remaining studies are observational, where there is little to no control over a large number of variables that can influence the results...
...just some food for thought.
And don't start me on virus isolation...
i have been following your advices regarding sleep, intermittent fasting, exercises, etc, and i can see drastic changes in my health, mood and energy. i know that you read all the comments, and i want you to know that i am super thankful for the free knowledge that you are providing us :)
Love you man, who comes with right topic at right time with really good depth of the topic ❤
Where applicable (such as an episode about colds and flu's), it would be very helpful if you'd mention how what you are explaining should/should not be altered for the elderly since we get sick...and often very sick...more so than younger people. Thank you for always being amazing in your teaching.
Last week I developed an upper respiratory infection with an awful cough. My old self would have considered it honorable to go into work no matter how bad I felt. I’m a doctor and that’s what my colleagues do too.
Now I believe staying home is the honorable way.
I thought about getting tested- but whether it’s a cold, a flu, or covid, the results wouldn’t change what I do so I decided not to bother with testing either. So I closed my office for a week. But today I was feeling well enough to work out, and was on my way to the gym until Dr. Huberman mentioned gyms as a place for spreading bugs. 😅
Great job shielding others from your Infection and prioritizing your health. Exactly the type of example we need from doctors. One suggestion, as a doctor you know that for many, testing for covid or flu allows for better treatment options before severe symptoms occur. I also find people may follow safer practices especially around the vulnerable if they know they have covid, flu, or rsv and not 'just a cold'. Please advocate testing for patient knowledge and early treatment evaluation.
@@user-ud4tl1qv5e thanks!
I thought about testing for myself, but decided it wasn’t worth leaving the house and going in to a pharmacy for a test kit, because it wouldn’t change what I was doing: closing the office and staying home.
I generally follow the same recommendations from FLCCC for covid for any respiratory virus like RSV or flu.
I think for testing to be effective, people should have test kits in their homes BEFORE they get sick.
Thanks a lot Andrew, you are now the first person I always check about health. Any extra tips to protect a newbrown from a 3-5 years old kid bringing virus at home?
36:10 "get your fingers out of your nose please" xD Huberman is such a legend its unreal. Thank you for everything you do for the public Dr. Huberman
Thanks a lot for this! I just got a cold in the month before my marathon, and what you say makes sense. Trainings have been quite hard during the last months so I have to consider your tips not to get sick on my next training season
Hi Andrew, it would be extremely helpful if you could do an entire episode on Allergies as well.
Thanks :)
Yes, including hay fever
Yes!
I so much like the Professor and all those who share knowledge free of cost…love you ❤
Yet another great podcast !
It would be immensely useful to see a podcast on the science behind resting and performance.
Thank you very much! Very informative as usual! I saw someone wrote that the allergies related episode would be interesting, also adding here a vote 😊
Please cover osteoarthritis! Thank you for the great work you're sharing with us.
Great episode. Thank you for all this great research and for the NAC suggestion. 🙏
My first cold in 5 years and NAC is breaking up the congestion amazingly well. 👍
The content is excellent as always, but in terms of presentation, this is one of the best episodes I've seen here. The order of topics and the connection between them is perfect, along with the smoothness with which you navigate through them. Despite my ease of concentration, the way the subject matter was organized and presented kept me engaged from beginning to end. Happy 2024!
great episode. I highly recommend also ooking into nasal rinsing. It helps with nasal breathing and supporting the immune system. another thing is the inhalation of salt. There is a lot of evidence for both.
I found out a few hours ago that I had influenza A, COVID, and pneumonia all at the same time. Stay safe and strong out there..
wow, i bet that was fun
How did you manage through all of that? Did that experience cause long lasting effects?
😮
That was such a great and beneficial listen. I can't believe this is free.
Zinc 90mg-100mg pd when trying to avoid or fight colds/flus, NAC 600-900mg 2-3x a day when sick, 600mg twice a day to prevent sickness
you mean 600 mg NAC x2/day will help prevent Flu Viruses etc.?
This was extremely valuable information for me, Dr Huberman. Here in Argentina hospital physicians tell us we have to go back to work 24 hours after taking antibiotics for the flu or bronchitis or any other kind of respiratory infection, because, they say, we're not contagious any longer. I always felt bad going back to work while coughing and sneezing in front of my students, not to mention the discomfort of having breathing difficulties while trying to teach and not being able to complete a sentence without coughing. You made me realize my fear of not having been told the truth about contagion was actually well-founded.
Very informative on the common cold, who knew that we could go that deep on it. Good stuff! One thing that I don't think I heard addressed was the use of a sinus rinse and the effectiveness of it. It made me think when you explained the mucus in the nasal passages and if a sinus rinse is done that is essentially removing that mucus lining. Would love to know your thoughts on that. Thanks!
I was wondering the same thing
A very interesting episode, especially the part about taking a sip of water in the morning and swirling it around your mouth to swallow bacteria (1.14). Years ago I read a book called GUT by Giulia Enders and she mentioned that it is good to brush your teeth to get rid of this bacteria...
"Eight hours of scarce salivation means one thing for the microbes
in our mouth-party time! Brazen bacteria are no longer kept in check, and
the mucus membranes in our mouth and throat miss their sprinkler system.
That is why brushing your teeth before you go to bed at night and after
you get up in the morning is such a clever idea. Brushing at bedtime
reduces the number of bacteria in your mouth, leaving fewer partygoers for
the all-night bash. Brushing in the morning is like cleaning up after the
party the night before. " (P.27)
So for all these years I have been brushing my teeth first thing in the morning. So that is a bad idea? I am a little confused
I also long for an episode about sensitivity- people’s different nervous system and why they all are different. Some gets easier tired by loud noises, bright lights etc. some get scared really easilly, like from jump scares and surprises. Maybe also empathy, some cries easily, feels very strongly. That every feeling is EXTRA more sad, or EXTRA more happy, than what others get.
Actually thinking about «highly sensitive persons» by Elaine N. Aron!
Thank you Andrew!👍🏻
I really need this video! It feels like I'm sick all the time and it has affected my training massively. Thank you!
look up anthony william the @medicalmedium
This video is amazing! I watch it when it was out.
This is the first winter where I did't got sick or had a sore throat. I usually get the cold 2-3 times in the winter. What helped me the most is knowing how the virus get transmitted and avoiding touching my face and eyes before cleaning my hands.
Thank you! :)
I greatly appreciate all that you do, Dr. Huberman. I believe that your content is one of the best things, if not the best, that one can consume online. I discovered your podcast several months back through Sam Harris and I am in the process of going back and listening to every episode you have posted here, starting with your first podcast. I have already implemented many changes in my world based on information gleaned from your podcasts. And I have recommended your podcast to many.
I don't understand why you choose to not get the flu shot every year. You did mention that you do not tend to go into environments where a lot of people are around, but I'm assuming you interact with multiple people on a daily basis. As you of course know, one of the key mechanisms through which many vaccines, including the flu shot, work is herd immunity. If the flu shot is safe and effective, and decreases health risks associated with the flu, why not hedge the bet? If there is a scientific reason behind your decision on the matter, I wish that you would have expounded on it.
Again, I immensely appreciate what you are doing here in this crazy world in which we all find ourselves.
Look up how many people die every year from the flu. % wise it may be small but # wise it's very high. Unless you or a close relative have had a very bad experience with the flu I understand why people would pass on the poke. Folks who died or had near death experiences likely regret not having the antibodies to fight it. Sure it's not 100% because the strains are hit or miss, but just like wearing a seat belt, it improves your odds of survival.
Make your own decision and don't blindly follow every step Huberman takes! I also follow, enjoy, and learn a ton from his content.
Dr. Roger Seheult was my go-to source for updates, starting about February 2020. His relevance and reliability are absolutely top; his presentations reflected his work through MedCram as a highly competent educator. It is pleasing to hear that you and he are in touch.
While he does not have his own research lab, his extensive review research relevant to the moment and his clinical practice make his contributions a perfect complement to your own lab's research, your review of research, and your dedication to accessible public education.
I am celebrating!🎉 I hope that's the two of you stay in touch and are encouragements to each other.
Interesting about carbs. Since I pretty much eliminated sugar and carbs, I am rarely sick. If I do get exposed something, it usually never takes hold.
When I was a sugar/carb burner, I was sick all the time in winter months. I always heard that sugar suppressed your immune system. Now, I seem to be experiencing much better immunity now that I am a fat burner and not a carb/sugar burner.
A woman on tiktok lead me to you...
I love the way you speak so we can understand what you want us to know!!! Thank you I enjoyed this!! Very good info...and you easy on the eyes which helps too!!😉
I can't wait to go back and listen to more!! Again thank you...
I would love to see your analysis of elderberry (sambucus). I’ve been taking it for years every time I start to feel sick and it seems to shorten / lessen the severity of my symptoms.
It works great for me and there are good studies about the health benefits. Plus, it’s been around for years and safe.
Thank you so much 💓 for this precious content. It's nice to hear the good and wise side of Stanford researchers. I would listen to you for hours! ❤
Wow, couldn't be more well timed as I just start on the upswing from a cold.
same!
Love it, thank you. I would truly enjoy a spinoff on autoimmune disease and why our body turns on itself. There are many autoimmune diseases out there and it's all part of confusion in our immune system...Why is that and how does that work? I have one myself, so I followed along even when you geeked out on the intricacies and the truly remarkable way our body protects itself.
Thanks a lot super informative as usual! And perfectly timed for me.
Since in Germany the daily intake recommendation for zinc is only 15mg for people with deficiency because too much zinc can lead to other healthproblems. So i was suprised by the huge amount of 75mg you suggested. I tried to look up the source but couldn't find it in the shownotes on your website.
Can you clarify on this please?
Yeah I think the daily recommended zinc for men is 11mg and 8mg for women (Canada). Pregnancy and lactation is 11mg to 12mg. Andrew said the ideal amount for supplemental zinc for prevention and fighting cold/flu is about 100mg. 😒 that's quite a big difference. I fighting a cold right now and my mens multivitamin has 11mg zinc. In addition I'm taking zinc lozenges that have 10mg zinc about 2 times a day. So about 30mg of zinc the past couple days. I wouldn't exceed that amount until more research comes out about the benefits and safety of supplementing at higher daily amounts.
I have listened to dr Seheult for several years and he is brilliant. Listened to him speak at a church and pleasantly discovered he is also SDA which isn’t a surprise, Lima Linda etc are leading in healthcare and always have so he often mentions natural remedies which is popular in SDA
First of all I want to thank you for the last two episodes! I love listening to both you and David Goggins! Second I have found that your tools seem to work. My first year of working in a daycare was last year and I was on point with nutrition, sunlight exposure, Ag1, omega 3s, ferments, and cold exposure. Also I shifted my mindset to lean in to suffering. I did not get sick even though I got slimed with new viruses constantly. I got soft and got significantly busier this year skipping all protocols mainly due to time. I have literally been sick since October. I went from one round of antibiotics for three years to 4 rounds this season alone! Haha I have the flu as I sit and listen today!!
You do know the harmful effects of too many antibiotics?
do you realize that antibiotics only have use against bacterial infections, not viruses? Using antibiotics for viral infection is ridiculous and completely unjustified.
You need to restore your gut microbiome after the antibiotics
Currently sick, hope this info will help. Thank you Prof Huberman!
Me reconsidering my life when Andrew calls out my 4 hour marathon pace and says "if you are very slow"
You are not alone….
Haha, no worries. It's fairly common for folks to have 4+ hour marathon running times.
At least you're doing it though, ya know.
Great episode, Andrew needs to run a marathon to get humbled on what an expected time is lol. "I'm guessing maybe 3 - 4 hours if you're really slow, if you're trained up 2.5 to 3 hours" hahaha
Super interesting and helpful.
Do a podcast on Rhinitis and common treatments like antihistamines and nasal sprays!!
I would never ask my doctor for vitamin advice. Most are clueless about nutrition.
Thank you for this timely, informative podcast.
Please kindly consider offering a podcast/comprehensive series on our fascinating Lymphatic system
which seems often overlooked, yet is so crucial for our wellbeing.
Thank you so much✨
Thank you for another insightful and actionable episode. I have a question about the effect of saline nasal rinses and saline eye drops on the microbiome of each. They both seem to help - especially if I have been exposed to irritants…but am I somehow diminishing the beneficial microbiome in some way? Thank you!
Dr. Huberman, I cant tell how much I appreciate all of the scientific and knowledgeable insights you bring forth on the multitude of subjects you discuss. They are very enlightening. I would like to get your insights on the “Blood Type Dieting” methodology, which is based upon eating foods that align with one’s blood type. The assumption is that food / nutrients enter the bloodstream and that certain foods align and synthesize better according to one’s particular blood type. I would love to get your viewpoint on this.
Great topic. As a clinical infectious disease physician in acute/critical care medicine, I took a deep dive in this topic in 2020 when I had to figure out how to stay safe and show up at work healthy. Since I’ve started my ritual, I've enjoyed staying healthy despite working in highly contagious conditions. In addition to the great suggestions that you have listed, there are other clinical trials on reducing the burden of infectious agents and immunomodulating our biology through behavior and nutrition. So here is a list of what I share with my community:
1. keep well hydrated to allow ciliary cells to efficiently expel particles and microbes and optimize production of mucus to trap microbes, 2. Eat nutritional yeast which can increase production of IgA antibodies which concentrate in mucus membranes (eyes, respiratory and digestive tract.) 3. optimize specific vitamins and minerals to allow rapid turnover of mucosa (ie vitamin B2, C, Zinc, etc) to maintain a healthy barrier 4. Gargle with green tea after being in public (studies in Japan in children and elderly). I trained myself to drink green tea because of its antiviral potential. 5. Postpone your vaccine if you don’t sleep for at least 7 hours or you may not see the appropriate antibody response 6. hold oral iron supplements (also in multivitamins etc) when sick temporarily since sometimes the contagion may be bacterial. (oral iron is known to directly have poor ID outcomes likely due to being a direct source of iron to microbes although the data is not clear in IV iron replacement and outcome.) 7. Get sunlight ( vitamin D and T cell activation of H202) 8. NAC is an underappreciated supplement that I personally take as well. 9. Consider properly prepared Elderberries which have been clinically tested to reduce cold severity and symptoms 10. Consider PEA (palmitoylethanolamide) used for neuropathic pain but was once marketed by pharma as an anti-influenza and common cold drug with 6 clinical trails. 11. Use HEPA filters/MERV 13 or higher grade filters and keep rooms well ventilated. However each of these behaviors and supplements can only go so far and the greatest benefit is when one builds a routine of healthy daily habits.
Thank you, how do these in day to day life ?
I was particularly interested in the NAC information, as I used to take it as a preventative following the recommendation of a doctor who said he hadn’t gotten sick in over a decade since he started taking it. However, I stopped taking it a couple of years later when I read that powerful antioxidants can actually keep cells alive that should have died off, and so they significantly increase certain types of cancers. There was a particular study on NAC using rats that was enough to scare me off the supplement. I’m wondering if you’ve heard of this possible side effect of antioxidants in general, and NAC in particular? I’d like to keep taking it as a preventative if the increased cancer risk is not accurate. Thanks!
Interesting question, Thank you!
I'm not an expert but I'm under the impression that NAC is more a precursor to glutathione, allowing your body to use whatever amount it needs to maintain homeostasis. Animal studies tend to use massive doses to provoke a significant observable response for the sake of the study. Doses usually way outside the typical range of most supplements.