How to Prevent & Treat Colds & Flu
Huberman Lab
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.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
LMNT: drinklmnt.com/hubermanlab
Waking Up: wakingup.com/huberman
Momentous: livemomentous.com/huberman
- (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
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.</p><p>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.</p><p>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. </p><p>I discuss how to use exercise and sauna to bolster the immune response.</p><p>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.</p><p><strong>Correction</strong>: 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.</p><p>For show notes, including referenced articles and additional resources, please visit <a href="https://www.hubermanlab.com/episode/how-to-prevent-treat-colds-flu">hubermanlab.com</a>.</p><p>Use <a href="https://ai.hubermanlab.com/s/_7WWT_Od">Ask Huberman Lab</a>, our new AI-powered platform, for a summary, clips, and insights from this episode.</p><h2><strong>Thank you to our sponsors</strong></h2><p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p><p>LMNT: <a href="https://go.hubermanlab.com/lmnt-back-catalog">https://drinklmnt.com/hubermanlab</a></p><p>Waking Up: <a href="https://wakingup.com/huberman">https://wakingup.com/huberman</a></p><p>Momentous: <a href="https://livemomentous.com/huberman">https://livemomentous.com/huberman</a></p><h2>Timestamps</h2><p>(00:00:00) Avoid Colds & Flu</p><p>(00:01:58) Sponsors: LMNT & Waking Up</p><p>(00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth</p><p>(00:13:48) Spreading a Cold; Symptoms & Contagious Myths</p><p>(00:17:43) Flu Virus & Transmission; Flu Shots</p><p>(00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness</p><p>(00:26:13) Sponsor: AG1</p><p>(00:28:44) Spreading Cold & Flu, Symptoms</p><p>(00:30:43) Immune System, Physical Barriers</p><p>(00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold</p><p>(00:45:14) Innate Immune System</p><p>(00:54:15) Adaptive Immune System; Lymphatic System</p><p>(01:00:19) Tools: Enhance Innate Immune System</p><p>(01:06:19) Tool: Microbiome & Nasal Breathing</p><p>(01:10:58) Tools: Enhance Gut Microbiome: Foods & Water Protocol</p><p>(01:16:13) Exercise When Feeling Sick?, Sleep</p><p>(01:21:39) Tool: Exercise & Preventing Sickness</p><p>(01:28:13) Exercise When Sleep Deprived?</p><p>(01:32:24) Tool: Exercise Recovery & Carbohydrates</p><p>(01:34:52) Tool: Sauna & Enhance Immune System</p><p>(01:42:20) Supplements: Vitamin C, Vitamin D</p><p>(01:50:58) Echinacea, Zinc</p><p>(01:55:08) N-acetylcysteine (NAC), Decongestants</p><p>(02:03:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter</p><p>Title Card Photo Credit: <a href="https://www.blabacphoto.com/">Mike Blabac</a></p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
Chapters (1/24)
Show Notes
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.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
LMNT: drinklmnt.com/hubermanlab
Waking Up: wakingup.com/huberman
Momentous: livemomentous.com/huberman
- (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
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.</p><p>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.</p><p>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. </p><p>I discuss how to use exercise and sauna to bolster the immune response.</p><p>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.</p><p><strong>Correction</strong>: 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.</p><p>For show notes, including referenced articles and additional resources, please visit <a href="https://www.hubermanlab.com/episode/how-to-prevent-treat-colds-flu">hubermanlab.com</a>.</p><p>Use <a href="https://ai.hubermanlab.com/s/_7WWT_Od">Ask Huberman Lab</a>, our new AI-powered platform, for a summary, clips, and insights from this episode.</p><h2><strong>Thank you to our sponsors</strong></h2><p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p><p>LMNT: <a href="https://go.hubermanlab.com/lmnt-back-catalog">https://drinklmnt.com/hubermanlab</a></p><p>Waking Up: <a href="https://wakingup.com/huberman">https://wakingup.com/huberman</a></p><p>Momentous: <a href="https://livemomentous.com/huberman">https://livemomentous.com/huberman</a></p><h2>Timestamps</h2><p>(00:00:00) Avoid Colds & Flu</p><p>(00:01:58) Sponsors: LMNT & Waking Up</p><p>(00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth</p><p>(00:13:48) Spreading a Cold; Symptoms & Contagious Myths</p><p>(00:17:43) Flu Virus & Transmission; Flu Shots</p><p>(00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness</p><p>(00:26:13) Sponsor: AG1</p><p>(00:28:44) Spreading Cold & Flu, Symptoms</p><p>(00:30:43) Immune System, Physical Barriers</p><p>(00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold</p><p>(00:45:14) Innate Immune System</p><p>(00:54:15) Adaptive Immune System; Lymphatic System</p><p>(01:00:19) Tools: Enhance Innate Immune System</p><p>(01:06:19) Tool: Microbiome & Nasal Breathing</p><p>(01:10:58) Tools: Enhance Gut Microbiome: Foods & Water Protocol</p><p>(01:16:13) Exercise When Feeling Sick?, Sleep</p><p>(01:21:39) Tool: Exercise & Preventing Sickness</p><p>(01:28:13) Exercise When Sleep Deprived?</p><p>(01:32:24) Tool: Exercise Recovery & Carbohydrates</p><p>(01:34:52) Tool: Sauna & Enhance Immune System</p><p>(01:42:20) Supplements: Vitamin C, Vitamin D</p><p>(01:50:58) Echinacea, Zinc</p><p>(01:55:08) N-acetylcysteine (NAC), Decongestants</p><p>(02:03:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter</p><p>Title Card Photo Credit: <a href="https://www.blabacphoto.com/">Mike Blabac</a></p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>