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

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

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

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

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

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

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

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Timestamps

(00:00:00 ) Avoid Colds & Flu

(00:01:58 ) Sponsors: LMNT & Waking Up

(00:06:00 ) Common Cold: Source & Transmission; Cold Temperature Myth

(00:13:48 ) Spreading a Cold; Symptoms & Contagious Myths

(00:17:43 ) Flu Virus & Transmission; Flu Shots

(00:23:56 ) Tools: Injections & Safety; Charting Health Trends & Sickness

(00:26:13 ) Sponsor: AG1

(00:28:44 ) Spreading Cold & Flu, Symptoms

(00:30:43 ) Immune System, Physical Barriers

(00:39:33 ) Tool: Social Connection & Touch, Avoiding Flu & Cold

(00:45:14 ) Innate Immune System

(00:54:15 ) Adaptive Immune System; Lymphatic System

(01:00:19 ) Tools: Enhance Innate Immune System

(01:06:19 ) Tool: Microbiome & Nasal Breathing

(01:10:58 ) Tools: Enhance Gut Microbiome: Foods & Water Protocol

(01:16:13 ) Exercise When Feeling Sick?, Sleep

(01:21:39 ) Tool: Exercise & Preventing Sickness

(01:28:13 ) Exercise When Sleep Deprived?

(01:32:24 ) Tool: Exercise Recovery & Carbohydrates

(01:34:52 ) Tool: Sauna & Enhance Immune System

(01:42:20 ) Supplements: Vitamin C, Vitamin D

(01:50:58 ) Echinacea, Zinc

(01:55:08 ) N-acetylcysteine (NAC), Decongestants

(02:03:42 ) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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