Solo Episode
January 8, 2024

How to Prevent & Treat Colds & Flu

Listen or watch on your favorite platforms

In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.

I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious.

I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu.

I discuss how to use exercise and sauna to bolster the immune response.

This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu.

Correction: I misspoke in the episode. A micron is 1/10,000 of a centimeter, not 1,000. Additionally, 1 millimeter equals 1/10 of a centimeter, not 1/100.

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Huberman Lab Episodes Mentioned

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  • 00:00:00 Avoid Colds & Flu
  • 00:01:58 Sponsors: Joovv, Helix Sleep & ROKA
  • 00:06:00 Common Cold: Source & Transmission; Cold Temperature Myth
  • 00:13:48 Spreading a Cold; Symptoms & Contagious Myths
  • 00:17:43 Flu Virus & Transmission; Flu Shots
  • 00:23:56 Tools: Injections & Safety; Charting Health Trends & Sickness
  • 00:27:16 Sponsor: AG1
  • 00:28:44 Spreading Cold & Flu, Symptoms
  • 00:30:43 Immune System, Physical Barriers
  • 00:39:33 Tool: Social Connection & Touch, Avoiding Flu & Cold
  • 00:45:14 Innate Immune System
  • 00:53:13 Sponsor: InsideTracker
  • 00:54:15 Adaptive Immune System; Lymphatic System
  • 01:00:19 Tools: Enhance Innate Immune System
  • 01:06:19 Tool: Microbiome & Nasal Breathing
  • 01:10:58 Tools: Enhance Gut Microbiome: Foods & Water Protocol
  • 01:16:13 Exercise When Feeling Sick?, Sleep
  • 01:21:39 Tool: Exercise & Preventing Sickness
  • 01:28:13 Exercise When Sleep Deprived?
  • 01:32:24 Tool: Exercise Recovery & Carbohydrates
  • 01:34:52 Tool: Sauna & Enhance Immune System
  • 01:42:20 Supplements: Vitamin C, Vitamin D
  • 01:50:58 Echinacea, Zinc
  • 01:55:08 N-acetylcysteine (NAC), Decongestants
  • 02:03:42 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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