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How to Prevent & Treat Colds & Flu

Full Transcript with Timestamps

Andrew Huberman | Huberman Lab Podcast

Duration: 2 hours 6 minutes | Published: January 2024

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to welcome to the huberman Lab podcast welcome to the huberman Lab podcast we where we discuss science and where we discuss science and tools science-based tools for everyday science-based tools for everyday [Music] [Music] [Music] I'm life I'm Andrew huberman and I'm a life I'm Andrew huberman and I'm a of professor of neurobiology and professor of neurobiology and at Opthalmology at Stanford school of Opthalmology at Stanford school of today medicine today we are discussing colds medicine today we are discussing colds flu and flu we will talk about what a cold and flu we will talk about what a cold is really is and what a flu really is in really is and what a flu really is in of terms of how they impact your brain and terms of how they impact your brain and and body and of course we will discuss how body and of course we will discuss how avoid to avoid getting colds and flu there are to avoid getting colds and flu there are some indeed some excellent science supported indeed some excellent science supported to techniques to avoid getting colds and techniques to avoid getting colds and but flu but of course it is impossible to flu but of course it is impossible to avoid completely avoid ever getting a colder completely avoid ever getting a colder in flu in your lifetime so we also discuss flu in your lifetime so we also discuss to how to more quickly get over a colder how to more quickly get over a colder should flu should you happen to catch one so flu should you happen to catch one so today's during today's discussion I'll talk during today's discussion I'll talk the about the immune system I'll give you about the immune system I'll give you mechanistic some mechanistic understanding of how some mechanistic understanding of how immune your immune system works and I promise your immune system works and I promise make to make that discussion accessible to to make that discussion accessible to regardless everybody regardless of whether or not everybody regardless of whether or not have you have a background in biology and you have a background in biology and that with that understanding of how your with that understanding of how your system

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immune system works you will be in in a immune system works you will be in in a better much better position to understand which much better position to understand which that tools that is which protocols to tools that is which protocols to should implement should you be exposed to a implement should you be exposed to a flu colder flu or if you are trying to get colder flu or if you are trying to get a over a cold or flu more quickly than you over a cold or flu more quickly than you otherwise would otherwise you'll learn about some would otherwise you'll learn about some behavioral potent behavioral tools for bolstering potent behavioral tools for bolstering immune your immune system and we will also your immune system and we will also various discuss various compounds that you might discuss various compounds that you might taking consider taking to enhance the function consider taking to enhance the function your of your immune system to ward off or of your immune system to ward off or colds treat colds and flu I will also be treat colds and flu I will also be a dispelling a number of common myths dispelling a number of common myths treatments about treatments for the common cold C about treatments for the common cold C for and for the flu there are oh so many and for the flu there are oh so many out ideas out there about what one could ideas out there about what one could or take or do in order to avoid getting the take or do in order to avoid getting the flu colder flu or more quickly get relief colder flu or more quickly get relief a from a colder flu however many of those from a colder flu however many of those pure are pure myth there's just no sence to are pure myth there's just no sence to them support them and indeed there's some support them and indeed there's some that science that counters those ideas but science that counters those ideas but good the good news is there are indeed the good news is there are indeed suppored science suppored behavioral protocols science suppored behavioral protocols compounds and compounds that one could consider in and compounds that one could consider in to order to avoid and treat colds and flu order to avoid and treat colds and flu we

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before we begin I'd like to emphas ize before we begin I'd like to emphas ize this that this podcast is separate from my that this podcast is separate from my and teaching and research roles at Stanford teaching and research roles at Stanford is it is however part of my desire and it is however part of my desire and to effort to bring zero cost to Consumer effort to bring zero cost to Consumer about information about science and science information about science and science tools related tools to the general public in related tools to the general public in with keeping with that theme I'd like to keeping with that theme I'd like to the thank the sponsors of today's podcast thank the sponsors of today's podcast first our first sponsor is ju ju makes medical our first sponsor is ju ju makes medical red grade red light therapy devices now if grade red light therapy devices now if one there's one thing I've consistently there's one thing I've consistently on emphasized on this podcast is the emphasized on this podcast is the role incredible role that light can have on incredible role that light can have on biology our biology and of course I'm always our biology and of course I'm always people telling people that they should get some telling people that they should get some in sunlight in their eyes as soon as sunlight in their eyes as soon as after possible after waking on as many days of possible after waking on as many days of life their life as possible for sake of their life as possible for sake of circadian setting circadian rhythm daytime mood setting circadian rhythm daytime mood and focus and alertness and improve sleep focus and alertness and improve sleep in now in addition to sunlight red light now in addition to sunlight red light nearin and nearin red light has been shown to and nearin red light has been shown to positive have positive effects on improving have positive effects on improving aspects numerous aspects of cellular and organ numerous aspects of cellular and organ including Health including faster Muscle Recovery Health including faster Muscle Recovery skin improved skin health and wound healing improved skin health and wound healing improvements even improvements in acne or that is even improvements in acne or that is of removal of acne reducing pain and removal of acne reducing pain and improving inflammation improving mitochondrial inflammation improving mitochondrial and

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checkout okay let's talk about the checkout okay let's talk about the cold common cold first off no unfortunately common cold first off no unfortunately I today I cannot tell you the cure for the today I cannot tell you the cure for the cold common cold because indeed there isn't common cold because indeed there isn't one one one interesting question however is one one interesting question however is don't why don't we have a cur for the common why don't we have a cur for the common and cold and the reason is that the cold cold and the reason is that the cold as virus as it's referred to is actually a virus as it's referred to is actually a of bunch of different viruses some colds bunch of different viruses some colds caused are caused by one what's called serotype are caused by one what's called serotype the of the virus other colds are caused by a of the virus other colds are caused by a serotype different serotype of the virus there different serotype of the virus there over are over 160 different types of what are over 160 different types of what call people call the cold virus now cold people call the cold virus now cold fall viruses fall under an umbrella of a viruses fall under an umbrella of a category general category of viruses called Rhino general category of viruses called Rhino you viruses you can remember that easily viruses you can remember that easily rhino because rhino sounds like Rhino horn the because rhino sounds like Rhino horn the horn rhinoceros horn which is of course in rhinoceros horn which is of course in center the center of the Rhino's face which is the center of the Rhino's face which is your where your nose is and the cold almost where your nose is and the cold almost causes always causes some degree of nasal always causes some degree of nasal in symptoms in humans it's either runny symptoms in humans it's either runny or nose or sneezing or stuffed up nose or nose or sneezing or stuffed up nose or unfortunately sometimes unfortunately all three now sometimes unfortunately all three now reason

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the reason we don't have a cure for the the reason we don't have a cure for the cold common cold is that all of those common cold is that all of those serotypes different serotypes of the cold virus different serotypes of the cold virus that mean that the virus itself has a mean that the virus itself has a shape different shape on its outside and as a different shape on its outside and as a even consequence even if you've been exposed consequence even if you've been exposed a to a cold and you've developed to a cold and you've developed against antibodies against that cold virus the antibodies against that cold virus the cold next cold that comes along very likely next cold that comes along very likely a has a different shape and therefore your has a different shape and therefore your antibodies body's antibodies to the cold virus it body's antibodies to the cold virus it successfully combed successfully before can't latch combed successfully before can't latch and onto and defeat that next different onto and defeat that next different of serotype of the cold virus now a little serotype of the cold virus now a little I'll later I'll talk about the immune system later I'll talk about the immune system how and how those different antibodies are and how those different antibodies are but generated but for the time being generated but for the time being that understanding that there are a lot of understanding that there are a lot of types different types of cold viruses explains different types of cold viruses explains of first of all why we don't have a cure first of all why we don't have a cure the for the common cold but also why you can for the common cold but also why you can multiple get multiple colds within a given year get multiple colds within a given year even or even within a given season because or even within a given season because if even if you develop antibodies against even if you develop antibodies against serotype one serotype of the cold virus a one serotype of the cold virus a serotype different serotype can come along and different serotype can come along and can you can get sick again with that new you can get sick again with that new of serotype of the cold virus so how do you serotype of the cold virus so how do you a catch a cold now one of the problems catch a cold now one of the problems the

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with the cold virus being called the with the cold virus being called the virus cold virus and the fact that indeed cold virus and the fact that indeed are there are more cold viruses present and there are more cold viruses present and between transmitted between humans in the cold transmitted between humans in the cold months winter months of the year is that people winter months of the year is that people assume generally assume that it is the cold generally assume that it is the cold outside temperatures outside that actually give temperatures outside that actually give a you a cold virus and that is simply not you a cold virus and that is simply not however true however what you heard as a kid if true however what you heard as a kid if mom your mom most likely but maybe your dad your mom most likely but maybe your dad hey said hey don't go outside without a said hey don't go outside without a or sweater or jacket on you're going to sweater or jacket on you're going to a catch a cold or you're going to catch catch a cold or you're going to catch you cold you know has ated this uh this myth cold you know has ated this uh this myth the that the cold temperatures themselves that the cold temperatures themselves the are the cause of catching a cold virus are the cause of catching a cold virus that's and that's simply not true the virus and that's simply not true the virus we that we call the cold virus is spread by that we call the cold virus is spread by or breathing or by sneezing or by people breathing or by sneezing or by people or sneezing or coughing or breathing onto sneezing or coughing or breathing onto hands their hands and then touching surfaces their hands and then touching surfaces then and then other people touching those and then other people touching those and surfaces and then touching most likely surfaces and then touching most likely eyes their eyes in order to self- infect now their eyes in order to self- infect now going we're going to get into the details of we're going to get into the details of far

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how far the virus can spread with a how far the virus can spread with a how sneeze how long it can survive on the sneeze how long it can survive on the Etc hands Etc but for the time being know hands Etc but for the time being know the this the cold virus is a pretty stable this the cold virus is a pretty stable in virus in that it can survive on surfaces virus in that it can survive on surfaces or nonhuman or human surfaces meaning skin nonhuman or human surfaces meaning skin on or on a table or on a glass or on a door or on a table or on a glass or on a door for handle for up to 24 hours so for all you handle for up to 24 hours so for all you out hypochondriacs out there I probably just hypochondriacs out there I probably just you gave you a little spike in cortisol and gave you a little spike in cortisol and you for you non- hypochondriacs I hope what for you non- hypochondriacs I hope what just I just said cues you to the fact that I just said cues you to the fact that avoiding just avoiding people who are sneezing just avoiding people who are sneezing coughing and coughing is not sufficient to avoid and coughing is not sufficient to avoid colds getting colds and flu However the fact getting colds and flu However the fact a that a cold virus is Alive and Well on a that a cold virus is Alive and Well on a surface given surface let's say on a door handle given surface let's say on a door handle not does not mean that if you touch that does not mean that if you touch that handle door handle that you will necessarily be door handle that you will necessarily be with infected with that cold virus and that's infected with that cold virus and that's your because your skin actually provides an because your skin actually provides an barrier excellent barrier against most viruses excellent barrier against most viruses bacteria and bacteria your skin also includes a and bacteria your skin also includes a of lot of antiviral substances on it even lot of antiviral substances on it even you

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if you haven't put any of that you know if you haven't put any of that you know stuff alcohol stuff or the hand sanitizer alcohol stuff or the hand sanitizer on stuff on your skin is a very important stuff on your skin is a very important component barrier component of your immune system barrier component of your immune system going we're going to talk about that a little we're going to talk about that a little later bit later but if somebody has a cold and bit later but if somebody has a cold and happen they happen to perhaps you know wipe they happen to perhaps you know wipe nose their nose or sneeze into a tissue their nose or sneeze into a tissue into hopefully into a tissue and then discard hopefully into a tissue and then discard that that that the tissue the cold virus particles are tissue the cold virus particles are small extremely small how small well most of extremely small how small well most of are us are familiar with thinking about us are familiar with thinking about or centimeters or inches if you think about centimeters or inches if you think about millimeter a millimeter being 1/ 100th of a cmet a millimeter being 1/ 100th of a cmet you well you can take a millimeter and you well you can take a millimeter and you divide can divide that up into a bunch of can divide that up into a bunch of slices little slices also such that you get the little slices also such that you get the the Micron the Micron is 1 Micron the Micron is 1 of 1,000th of a centimeter and if you want 1,000th of a centimeter and if you want get to get a sense of how thick or thin that to get a sense of how thick or thin that the is the side of a credit card the little is the side of a credit card the little side thin side of a credit card is about 200 thin side of a credit card is about 200 thick microns thick so if you set your credit microns thick so if you set your credit flat card flat on a table and then you look card flat on a table and then you look it at it from the side that tiny tiny thin at it from the side that tiny tiny thin Edge little Edge that's about 200 microns the little Edge that's about 200 microns the virus

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cold virus is made up of particles that cold virus is made up of particles that probably are probably in the range of about five are probably in the range of about five or microns or so so it's extremely small I microns or so so it's extremely small I the mean the cold virus therefore with a mean the cold virus therefore with a sneeze good sneeze or even a light sneeze can good sneeze or even a light sneeze can really spread really far now the good news is spread really far now the good news is particles those particles are relatively heavy those particles are relatively heavy don't they don't tend to mist about in the air they don't tend to mist about in the air very for very long they tend to fall down for very long they tend to fall down the onto the ground or onto surfaces but as onto the ground or onto surfaces but as mentioned I mentioned before they can survive for I mentioned before they can survive for very a very long time on those surfaces so a very long time on those surfaces so you should you touch your hand to a door should you touch your hand to a door or handle or table or shake the hand of handle or table or shake the hand of that somebody that has cold virus on their somebody that has cold virus on their either hands either because they themselves hands either because they themselves a have a cold or they contacted somebody have a cold or they contacted somebody had else had cold virus and it somehow else had cold virus and it somehow on landed on their hands just cu the other landed on their hands just cu the other sneeze person sneeze all these scenarios are person sneeze all these scenarios are very very very that realistic that cold virus will not realistic that cold virus will not you infect you unless it can get inside of infect you unless it can get inside of body your body and one of the primary entry your body and one of the primary entry of points of it getting inside your body is points of it getting inside your body is the via the Eyes by wiping that cold virus via the Eyes by wiping that cold virus your on your eyes now you may think okay I'm on your eyes now you may think okay I'm not just not going to touch my eyes but a just not going to touch my eyes but a bit little bit later we're going to talk little bit later we're going to talk a

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about a study that shows that almost about a study that shows that almost indeed always indeed almost always when you always indeed almost always when you somebody meet somebody new you touch your eyes meet somebody new you touch your eyes the and the frequency of people touching and the frequency of people touching face their face that is the region of the their face that is the region of the around face around the eyes and their eyes face around the eyes and their eyes the throughout the day is extremely high so throughout the day is extremely high so is this is one of the primary routes by this is one of the primary routes by the which the cold virus is transmitted from which the cold virus is transmitted from person one person to the next but of course one person to the next but of course also there's also the route that we're all there's also the route that we're all with familiar with which is the person that familiar with which is the person that sneezing is sneezing or coughing or blowing their is sneezing or coughing or blowing their into nose into tissues and then throwing them nose into tissues and then throwing them the in the trash and not washing their hands in the trash and not washing their hands each after each and every time they do that after each and every time they do that an so an important aspect of today's so an important aspect of today's that discussion that we will get into once I discussion that we will get into once I present also present to you what a flu is and also present to you what a flu is and it how it differs from the cold is that how it differs from the cold is that going we're going to need to talk about what we're going to need to talk about what of stage of infection people are actually stage of infection people are actually with contagious with the colder flu and contagious with the colder flu and actually there's actually a lot of Mythology there's actually a lot of Mythology this about this in fact there's a lot of just about this in fact there's a lot of just about lying about this people will be coughing lying about this people will be coughing sneezing or sneezing and they'll say oh yeah I'm or sneezing and they'll say oh yeah I'm contagious not contagious any longer or people make not contagious any longer or people make these up these things like oh you know if you up these things like oh you know if you the had the flu for 2 days then you're no had the flu for 2 days then you're no contagious

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longer contagious or that you can't be longer contagious or that you can't be until contagious until you have symptoms so contagious until you have symptoms so going we're going to go through all the we're going to go through all the of aspects of contagion and how coughing or aspects of contagion and how coughing or or sneezing or how long you've had a cold sneezing or how long you've had a cold flu or flu actually relates to whether or or flu actually relates to whether or you're not you're contagious in a little bit not you're contagious in a little bit for but for the time being know that the but for the time being know that the virus cold virus is very very small it can be cold virus is very very small it can be through transmitted through the air it can be transmitted through the air it can be via transmitted via contact from skin to- transmitted via contact from skin to- contact skinin contact and it can survive on skinin contact and it can survive on for surfaces for up to 24 hours and when you surfaces for up to 24 hours and when you those touch those surfaces or a person with touch those surfaces or a person with cold the cold virus most often the way it's the cold virus most often the way it's to going to get into your body and infect going to get into your body and infect such you such that you get a cold is by you such that you get a cold is by your touching your eye region although touching your eye region although other touching other regions of your body can touching other regions of your body can pass also pass the cold virus into you for also pass the cold virus into you for the instance the mouth and lips but that's instance the mouth and lips but that's far actually far less common so we'll get actually far less common so we'll get that into that in just a little bit now into that in just a little bit now serotypes different serotypes that is different different serotypes that is different of types of cold virus tend to create a types of cold virus tend to create a array different array of overall symptoms such different array of overall symptoms such you that you know one cold might be a really that you know one cold might be a really unquote quote unquote bad cold others are more quote unquote bad cold others are more some mild some tend to induce more runny nose mild some tend to induce more runny nose more others more stuffy head and a little bit others more stuffy head and a little bit a

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of a fever or in some cases a lot of of a fever or in some cases a lot of one fever one thing that's important to fever one thing that's important to is understand is that if people are going understand is that if people are going be to be infected by the cold virus they to be infected by the cold virus they to tend to develop symptoms one to two days tend to develop symptoms one to two days they after they were exposed to the virus now after they were exposed to the virus now good the good news is if you are exposed to the good news is if you are exposed to cold the cold virus that doesn't necessarily the cold virus that doesn't necessarily that mean that you are going to catch that mean that you are going to catch that virus cold virus that is if your immune system cold virus that is if your immune system fight can fight off that cold even if you've can fight off that cold even if you've been never been exposed to that serotype never been exposed to that serotype then before then you won't actually have that before then you won't actually have that and cold and you won't transmit it so put cold and you won't transmit it so put it differently it is is possible to avoid differently it is is possible to avoid a getting a cold virus even if you've getting a cold virus even if you've been never been exposed to that serotype of never been exposed to that serotype of virus cold virus and you happen to come into cold virus and you happen to come into with contact with somebody who has that contact with somebody who has that of serotype of cold virus or you touch a serotype of cold virus or you touch a of surface of some object door handle Etc surface of some object door handle Etc has that has particular serotype of the cold that has particular serotype of the cold on virus on it and God forbid you then wipe virus on it and God forbid you then wipe eyes your eyes that doesn't necessarily mean your eyes that doesn't necessarily mean you're that you're going to get sick and a good that you're going to get sick and a good of portion of today's episode is going to portion of today's episode is going to on focus on tools that are supported by focus on tools that are supported by that science that allow you to bolster your science that allow you to bolster your system

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immune system and greatly increase the immune system and greatly increase the that probability that even if you're exposed probability that even if you're exposed a to a novel serotype of the cold virus to a novel serotype of the cold virus is that is one that's new to you that your that is one that's new to you that your never body's never seen before that you won't body's never seen before that you won't sick get sick another thing to understand get sick another thing to understand the about the cold virus is that you're about the cold virus is that you're most generally most contagious to other generally most contagious to other when people when you feel at your worst that people when you feel at your worst that when is when you're coughing and sneezing and is when you're coughing and sneezing and got you got the stuffy head watery eyes and you got the stuffy head watery eyes and on so on but you can also be contagious to so on but you can also be contagious to people other people when you are starting to other people when you are starting to better feel better that said most of the data feel better that said most of the data to point to the fact that about 5 to 6 days point to the fact that about 5 to 6 days you after you hit your peak of worst after you hit your peak of worst or symptoms or I guess we should say your symptoms or I guess we should say your the Nader the dip of worst symptoms because Nader the dip of worst symptoms because such it's such an awful state to be in you it's such an awful state to be in you probably are probably exiting the phase in which are probably exiting the phase in which contagious you're contagious now I want to be very you're contagious now I want to be very that clear that does not mean that if you've clear that does not mean that if you've a had a cold for five or six days that you had a cold for five or six days that you no are no longer contagious if you continue are no longer contagious if you continue experience to experience sneezing and coughing to experience sneezing and coughing eyes watery eyes in the evening you're watery eyes in the evening you're much feeling much worse first thing in the feeling much worse first thing in the you're morning you're feeling especially groggy morning you're feeling especially groggy well Etc well then you are still contagious Etc well then you are still contagious way

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another way to frame this is you know another way to frame this is you know people those people that continue to show up at those people that continue to show up at gym the gym and show up at work and they the gym and show up at work and they you tell you yeah I got this cold but I've tell you yeah I got this cold but I've it had it for a few days I'm no longer had it for a few days I'm no longer and contagious and they're wiping their eyes contagious and they're wiping their eyes they're and they're blowing their nose frankly and they're blowing their nose frankly don't they don't know what they're talking they don't know what they're talking they about they are basically a walking about they are basically a walking breathing talking breathing sneezing coughing cold talking breathing sneezing coughing cold Vector virus Vector a vector is a route for virus Vector a vector is a route for of passage of a virus so please if you are passage of a virus so please if you are if sneezing if you are coughing if you are sneezing if you are coughing if you are experiencing still experiencing the symptoms of a still experiencing the symptoms of a stay cold stay home stay away from other cold stay home stay away from other as people as much as possible and I realize people as much as possible and I realize some that some people simply cannot avoid that some people simply cannot avoid to going to work or cannot avoid going to work or cannot avoid with interacting with other family members or interacting with other family members or people other people if they have the cold virus other people if they have the cold virus this but this mythology that if we've had a but this mythology that if we've had a for cold for a few days and we're starting cold for a few days and we're starting feel to feel better but we're still to feel better but we're still symptoms exhibiting symptoms that we're not exhibiting symptoms that we're not that contagious that is pure myth it's simply contagious that is pure myth it's simply grounded not grounded in fact now there's nothing not grounded in fact now there's nothing could that could be done about that first day that could be done about that first day two or two after which we're exposed to a or two after which we're exposed to a virus cold virus where we are not not cold virus where we are not not symptoms

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experiencing symptoms and it's quite experiencing symptoms and it's quite to possible to pass the cold virus on to possible to pass the cold virus on to people other people but I think that every other people but I think that every every workplace every home environment every workplace every home environment every every gym every society would benefit greatly gym every society would benefit greatly people if people who were sick with the cold if people who were sick with the cold not did not expose other people to that cold did not expose other people to that cold as virus as much as possible and indeed virus as much as possible and indeed is this is a serious issue it's not just this is a serious issue it's not just a about a few sniffles and watery eyes about a few sniffles and watery eyes an there's an enormous financial and mental there's an enormous financial and mental cost health cost and physical health cost to health cost and physical health cost to getting people getting the cold and it's not people getting the cold and it's not about just about people who are immune just about people who are immune or compromised or elderly people what we're compromised or elderly people what we're referring generally referring to as the cold today generally referring to as the cold today be can be mild it can be moderate it can can be mild it can be moderate it can be also be very severe and it can also be very severe and it can other exacerbate other health issues that exacerbate other health issues that have people have and we'll talk about that a people have and we'll talk about that a bit little bit later and how to offset some little bit later and how to offset some those of those health issues okay so now let's of those health issues okay so now let's about talk about the flu virus the flu virus talk about the flu virus the flu virus as is as I mentioned a virus and just like is as I mentioned a virus and just like the with the cold there are different with the cold there are different of serotypes of the flu virus there are serotypes of the flu virus there are different also different General categories of flu also different General categories of flu so virus so you've got your a type flu virus so you've got your a type flu your viruses your B type type flu viruses and viruses your B type type flu viruses and C

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your C type flu viruses and by the way your C type flu viruses and by the way saying I'm saying flu viruses but of course I'm I'm saying flu viruses but of course I'm to referring to influenza but it's just referring to influenza but it's just of kind of Common Place nowadays to refer kind of Common Place nowadays to refer influenza to influenza as the flu similar to cold to influenza as the flu similar to cold the viruses the different types of flu viruses the different types of flu exist viruses exist based on the different viruses exist based on the different of types of proteins that they express on types of proteins that they express on surface their surface in fact in the news over their surface in fact in the news over last the last few years there have been a the last few years there have been a of number of different flu virus strains number of different flu virus strains have that have been described according to that have been described according to surface their surface protein character istics their surface protein character istics like things like the H1N1 virus what is H1N1 things like the H1N1 virus what is H1N1 describes H1N1 describes the different types of H1N1 describes the different types of that proteins that are expressed on the proteins that are expressed on the of surface of that particular flu virus now surface of that particular flu virus now most the most common type of flu viruses are the most common type of flu viruses are that in that a category of flu this is the in that a category of flu this is the of type of flu that caused the Spanish flu type of flu that caused the Spanish flu the now the Spanish Flu which by the way did now the Spanish Flu which by the way did originate not originate in Spain people think it not originate in Spain people think it originated probably originated in New York or probably originated in New York or elsewhere perhaps elsewhere but certainly not in perhaps elsewhere but certainly not in killed Spain killed anywhere from 17 to 50 Spain killed anywhere from 17 to 50 people

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million people depending on which million people depending on which you literature you read that's an enormous literature you read that's an enormous of number of people and it occurred in four number of people and it occurred in four waves different waves of infection that different waves of infection that between occurred between the years 1918 and 1920 occurred between the years 1918 and 1920 Spanish the Spanish Flu was a type A H1N1 virus the Spanish Flu was a type A H1N1 virus actually and actually it's worth noting that this and actually it's worth noting that this season winter season there have been some cases winter season there have been some cases H1N1 of H1N1 already reported in the United of H1N1 already reported in the United and States and elsewhere now of course the States and elsewhere now of course the is goal is always to contain the goal is always to contain the of propagation of those flu viruses and propagation of those flu viruses and is that is done through a number of that is done through a number of approaches different approaches the best and most different approaches the best and most approach reliable approach of course is to not reliable approach of course is to not into come into contact with somebody that is come into contact with somebody that is the carrying the H1N1 or any other type of carrying the H1N1 or any other type of virus flu virus however based on the way that flu virus however based on the way that flu the flu virus infects the body the way the flu virus infects the body the way the that the symptoms emerge and the ways that the symptoms emerge and the ways viruses that viruses propagate that can't always that viruses propagate that can't always avoided be avoided one thing to know and I be avoided one thing to know and I this consider this a fortunate aspect of flu consider this a fortunate aspect of flu biology virus biology is that the flu virus virus biology is that the flu virus the unlike the cold virus can only exist on unlike the cold virus can only exist on for

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surfaces for for about 2 hours after surfaces for for about 2 hours after 2 about 2 hours it tends to die off so the about 2 hours it tends to die off so the virus flu virus is most typically passed by flu virus is most typically passed by human human human contact or coming into human human contact or coming into that contact that is walking into a cloud of contact that is walking into a cloud of sneeze somebody's sneeze that contains flu somebody's sneeze that contains flu or virus or somebody's cough that contains virus or somebody's cough that contains virus flu virus and yes it is possible that flu virus and yes it is possible that someone's shaking someone's hand could actually shaking someone's hand could actually flu introduce flu virus to your hand and introduce flu virus to your hand and if then if you wipe your eyes or I'll talk then if you wipe your eyes or I'll talk a about a few other portals of entry for about a few other portals of entry for flu the flu virus and cold virus in a few the flu virus and cold virus in a few can minutes can get into your body and minutes can get into your body and you infect you and yet you can pick up the infect you and yet you can pick up the virus flu virus from surfaces however that is flu virus from surfaces however that is less far less common than the flu virus far less common than the flu virus from passing from human human contact now passing from human human contact now aren't there aren't as many different types of there aren't as many different types of virus flu virus as there are types of cold flu virus as there are types of cold and virus and that's why there have been virus and that's why there have been at attempts at making flu vaccines or attempts at making flu vaccines or flu so-called flu shots I think most people so-called flu shots I think most people familiar are familiar with the signs and are familiar with the signs and online advertisements online and in the advertisements online and in the and workplace and school saying you know get workplace and school saying you know get flu your flu shot this season the reason your flu shot this season the reason flu that flu shots can exist at all is that flu shots can exist at all is there because there are limited enough types because there are limited enough types flu

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of flu virus present in a given year of flu virus present in a given year specific that specific vaccines that is flu shots that specific vaccines that is flu shots be can be generated against that particular can be generated against that particular of strain of the flu virus so how effective strain of the flu virus so how effective the is the flu shot and I want to be very is the flu shot and I want to be very here specific here when we say the flu shot specific here when we say the flu shot it singular it sort of implies that there's singular it sort of implies that there's flu one flu shot that can combat all the one flu shot that can combat all the types different types of flu and as you just different types of flu and as you just that learned that is not the case so we learned that is not the case so we should probably should be saying the flu shots probably should be saying the flu shots just but just for sake of Simplicity when I but just for sake of Simplicity when I the say the flu shot I mean the flu shot say the flu shot I mean the flu shot given that's given in a given flu season that that's given in a given flu season that directed is directed at specific strains of the is directed at specific strains of the because flu because researchers have determined flu because researchers have determined that that that particular strain of flu or that that particular strain of flu or of strains of flu are the ones that are strains of flu are the ones that are abundant most abundant for that particular flu most abundant for that particular flu Studies season Studies have shown that getting season Studies have shown that getting flu the flu shot reduces one's risk of the flu shot reduces one's risk of the Contracting the particular flu that is Contracting the particular flu that is abundant most abundant That season by about 40 to most abundant That season by about 40 to but 60% but of course the flu shot is 60% but of course the flu shot is ineffective completely ineffective at combating any completely ineffective at combating any forms other forms of the flu virus and of other forms of the flu virus and of colds course colds or other types of upper course colds or other types of upper infections

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respiratory infections Studies have also respiratory infections Studies have also that shown that taking the flu shot can shown that taking the flu shot can the reduce the severity of one's symptoms if reduce the severity of one's symptoms if in they in fact get the flu anyway now they in fact get the flu anyway now I personally I don't typically get the flu personally I don't typically get the flu and shot and the reason for that is that I shot and the reason for that is that I tend don't tend to go into environments where don't tend to go into environments where am I am particularly susceptible to getting I am particularly susceptible to getting flu the flu I don't work in a hospital or the flu I don't work in a hospital or I clinic I don't tend to interact with clinic I don't tend to interact with numbers large numbers of people on a daily basis large numbers of people on a daily basis for so for me I've opted not to get the flu so for me I've opted not to get the flu now shot now that doesn't mean that I've shot now that doesn't mean that I've contracted never contracted the flu as I mentioned never contracted the flu as I mentioned I earlier I tend to get sick with a cold earlier I tend to get sick with a cold flu or flu about once every 18 to 24 months or flu about once every 18 to 24 months the and the severity of that cold or flu has and the severity of that cold or flu has from ranged from you know at one point a very ranged from you know at one point a very fever high fever in one case but typically a high fever in one case but typically a fever moderate fever and the usual symptoms of moderate fever and the usual symptoms of that malaise that we've been discussing and malaise that we've been discussing and managed I've managed to get over those without I've managed to get over those without taken having taken the flu shop pretty easily having taken the flu shop pretty easily of now of course we also don't know that now of course we also don't know that were those were actually flu despite the those were actually flu despite the differences distinct differences between the distinct differences between the of symptoms of Cold and Flu most people symptoms of Cold and Flu most people really don't really know whether or not they don't really know whether or not they a

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have a cold or flu so this is another have a cold or flu so this is another to thing to think about when considering thing to think about when considering or whether or not to get the flu shot whether or not to get the flu shot because ultimately because at least to my ultimately because at least to my most knowledge most workplaces do not mandate knowledge most workplaces do not mandate people that people get the flu shot I could be that people get the flu shot I could be about wrong about certain workplaces but my wrong about certain workplaces but my is experience is that most workplaces do experience is that most workplaces do mandate not mandate that people get the flu shot not mandate that people get the flu shot you when you take the flu shot you're really when you take the flu shot you're really a hedging a bet you're hedging a bet hedging a bet you're hedging a bet the against the fact that you will be or not against the fact that you will be or not exposed be exposed to that particular strain of be exposed to that particular strain of virus flu virus that's most abundant That flu virus that's most abundant That or season or strains of flu virus that are season or strains of flu virus that are abundant most abundant That season and that the most abundant That season and that the shot flu shot that you're taking is directed flu shot that you're taking is directed those at those particular strains so again in at those particular strains so again in case my case I don't tend to take the flu my case I don't tend to take the flu but shot but of course you need to make the shot but of course you need to make the that's decision that's right for you for decision that's right for you for if instance if you have family members that instance if you have family members that immune are immune compromised or you work in a are immune compromised or you work in a or school or you think that you are exposed school or you think that you are exposed a to a lot of flu or you're concerned to a lot of flu or you're concerned transmitting about transmitting flu to any one about transmitting flu to any one or individual or group of individuals those individual or group of individuals those all are all things that need to be taken are all things that need to be taken consideration into consideration and of course speak into consideration and of course speak your to your physician I will also say this to your physician I will also say this is which is that I mentioned that I've which is that I mentioned that I've to

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tended to catch colds or flu at a rate tended to catch colds or flu at a rate about of about once every 18 to 24 months and of about once every 18 to 24 months and I when I say a cold or flu I mean a when I say a cold or flu I mean a one serious one one that keeps me in bed serious one one that keeps me in bed I where I have a fever and I'm sweating where I have a fever and I'm sweating I what I have done and I continue to do is what I have done and I continue to do is I because I pay pretty close attention to because I pay pretty close attention to well how well I'm sleeping or different life how well I'm sleeping or different life my events my different workouts Etc and I events my different workouts Etc and I those put those into my calendar and I have a put those into my calendar and I have a hand short hand to do that so it only takes short hand to do that so it only takes 30 about 30 seconds each day okay did this about 30 seconds each day okay did this out work out it was kind of level seven out work out it was kind of level seven out 10 of 10 intensity got good sleep last of 10 intensity got good sleep last or night or poor sleep in know what good in night or poor sleep in know what good in sleep poor sleep is for me I mean that's about poor sleep is for me I mean that's about level the level that I'm charting these things the level that I'm charting these things have I have been able to go back and look at I have been able to go back and look at events the events preceding when I've come down the events preceding when I've come down a with a cold or flu again I don't know with a cold or flu again I don't know or whether or not it was a cold or a flu whether or not it was a cold or a flu before but before I got sick and I have seen but before I got sick and I have seen instance for instance if I've ever done two hard for instance if I've ever done two hard in workouts in a day something I never do workouts in a day something I never do longer any longer I've tended to get sick after any longer I've tended to get sick after if that if I've tended to do hard workouts that if I've tended to do hard workouts then and then expose myself to cold and then expose myself to cold while temperatures while traveling especially temperatures while traveling especially overseas traveling overseas that tended to traveling overseas that tended to those precede those colds or flu which again precede those colds or flu which again me

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for me are very seldom so it's a limited for me are very seldom so it's a limited set data set this is entirely anic data data set this is entirely anic data related meaning related to my own history of meaning related to my own history of colds getting colds and flu but it's something getting colds and flu but it's something I that I actually recommend people do that I actually recommend people do is which is you know to pay attention to which is you know to pay attention to you when you first started getting symptoms when you first started getting symptoms attention pay attention to when you got over a pay attention to when you got over a what given what you think is a colder flu and given what you think is a colder flu and to then to look at what was happening in then to look at what was happening in days the days before in that day I don't the days before in that day I don't it's think it's possible to do hyper precise think it's possible to do hyper precise on forensics on a colder flu right I mean forensics on a colder flu right I mean could you could have gone into to the gas you could have gone into to the gas put station put your credit card in the station put your credit card in the to machine to you know grab a drink out of machine to you know grab a drink out of refrigerator the refrigerator and picked up a colder the refrigerator and picked up a colder from flu from the handle of the refrigerator flu from the handle of the refrigerator from or from the credit card machine or even or from the credit card machine or even the from the gas pump you simply don't know from the gas pump you simply don't know if however if you look at the pattern of however if you look at the pattern of travel behavior travel sleep exercise sorts of behavior travel sleep exercise sorts of you interactions you were having prior to interactions you were having prior to a getting a bad cold or flu chances are getting a bad cold or flu chances are going you're going to learn something you're going to learn something and interesting and be able to avoid getting interesting and be able to avoid getting serious a serious cold or flu at least to some a serious cold or flu at least to some going extent going forward and I've done that extent going forward and I've done that think I think fairly successful y because I I think fairly successful y because I tell

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can tell you that the frequency or colds can tell you that the frequency or colds flu or flu that I've come down with has or flu that I've come down with has been indeed been dropping from year to year indeed been dropping from year to year where're so where're as a decade ago I tended to so where're as a decade ago I tended to colds get colds or flu probably about once a get colds or flu probably about once a and year and in some cases even twice a year year and in some cases even twice a year that although that was pretty rare that although that was pretty rare that expanded really expanded to about once every 18 really expanded to about once every 18 and months and then in the last five years I months and then in the last five years I I've think I've gotten sick uh two times think I've gotten sick uh two times badly pretty badly with a colder flu and then pretty badly with a colder flu and then with once with a kind of mild colder flu so I once with a kind of mild colder flu so I you tell you all that just as an example of tell you all that just as an example of you how you can start to think about how how you can start to think about how immune your immune system interacts with your immune system interacts with types different types of behaviors different different types of behaviors different of types of situations such that you can types of situations such that you can something learn something about your immune system learn something about your immune system what's and what's going to best protect you and what's going to best protect you getting against getting colds and flu going against getting colds and flu going which forward which of course is a great thing forward which of course is a great thing do to do because we all think that we can to do because we all think that we can out get out there be around people that are get out there be around people that are and coughing and sneezing we can go to the coughing and sneezing we can go to the when gym when it's crowded and winter oh that gym when it's crowded and winter oh that over person over there is you know coughing person over there is you know coughing I'm but I'm going to just you know stay a but I'm going to just you know stay a feet few feet away no big deal and while I few feet away no big deal and while I want don't want to turn anyone into don't want to turn anyone into that's hypochondriacs that's how you get hypochondriacs that's how you get that's infected that's how you get a colder infected that's how you get a colder and fluid and at the same time I don't think fluid and at the same time I don't think should anyone should you know get to the point anyone should you know get to the point they're

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where they're afraid to go into a gym or where they're afraid to go into a gym or to afraid to go to the workplace but I will afraid to go to the workplace but I will once say once again if you're sick with a say once again if you're sick with a flu colder flu if you are coughing sneezing colder flu if you are coughing sneezing your blowing your nose runny eyes and you're blowing your nose runny eyes and you're into walking into work or the gym or onto walking into work or the gym or onto transportation public transportation and you're telling public transportation and you're telling I'm people I'm not contagious you're lying people I'm not contagious you're lying like I'd like to take a brief moment and I'd like to take a brief moment and one thank one of our sponsors and that's ag1 thank one of our sponsors and that's ag1 is ag1 is a vitamin mineral probiotic drink ag1 is a vitamin mineral probiotic drink also that also contains adaptogens I started that also contains adaptogens I started ag1 taking ag1 way back in 2012 the reason I taking ag1 way back in 2012 the reason I taking started taking it and the reason I still started taking it and the reason I still it take it every day is that it ensures take it every day is that it ensures I that I meet all of my quotas for that I meet all of my quotas for and vitamins and minerals and it ensures vitamins and minerals and it ensures I that I get enough Prebiotic and that I get enough Prebiotic and to probiotic to support gut health now gut probiotic to support gut health now gut is health is something that over the last health is something that over the last years 10 years we realized is not just 10 years we realized is not just for important for the health of our gut but important for the health of our gut but for also for our immune system and for the also for our immune system and for the of production of neurotransmitters and production of neurotransmitters and things neuromodulators things like dopamine and neuromodulators things like dopamine and in serotonin in other words gut health is serotonin in other words gut health is for critical for proper brain functioning critical for proper brain functioning of now of course I strive to consume now of course I strive to consume Whole

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healthy Whole Foods for the majority of healthy Whole Foods for the majority of nutritional my nutritional intake every single day my nutritional intake every single day there but there are a number of things in ag1 but there are a number of things in ag1 specific including specific micronutrients that including specific micronutrients that hard are hard to get from Whole Foods or at are hard to get from Whole Foods or at in least in sufficient quantities so ag1 least in sufficient quantities so ag1 me allows me to get the vitamins and allows me to get the vitamins and that minerals that I need probiotics minerals that I need probiotics the prebiotics the adaptogens and critical prebiotics the adaptogens and critical so micronutrients so anytime somebody asks micronutrients so anytime somebody asks if me if they were to take Just One me if they were to take Just One what supplement what that supplement should supplement what that supplement should I be I tell them ag1 because ag1 supports be I tell them ag1 because ag1 supports many so many different systems within the so many different systems within the that body that are involved in mental health body that are involved in mental health health physical health and performance to try physical health and performance to try go ag1 go to drink a1.com huberman and ag1 go to drink a1.com huberman and get you'll get a year supply of vitamin D3 you'll get a year supply of vitamin D3 and K2 and five free travel packs of ag1 K2 and five free travel packs of ag1 that's again that's drink a1.com again that's drink a1.com now huberman now the Diabolical thing about huberman now the Diabolical thing about flu the flu virus is that just like the the flu virus is that just like the thing Diabolical thing about the cold virus Diabolical thing about the cold virus start you start shedding virus that is you are you start shedding virus that is you are about contagious about 24 hours prior to the contagious about 24 hours prior to the of onset of first symptoms for you so that onset of first symptoms for you so that that

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means that you can be a flu viral Vector means that you can be a flu viral Vector when even when you aren't having symptoms even when you aren't having symptoms just that's just the unfortunate aspect of that's just the unfortunate aspect of viruses these viruses they're very clever they these viruses they're very clever they have don't have brains but these viruses have don't have brains but these viruses have to adapted to propagate from host to host adapted to propagate from host to host host to host they have a drive to continue to to host they have a drive to continue to alive stay alive and to infect more host so stay alive and to infect more host so though even though they don't have a brain they even though they don't have a brain they a have a sort of uh let's call it viral have a sort of uh let's call it viral and intelligence and as I've said several intelligence and as I've said several now times now if you are still exhibiting times now if you are still exhibiting of symptoms of the colder flu you are symptoms of the colder flu you are however contagious however with respect to the contagious however with respect to the you flu you are most contagious during the flu you are most contagious during the days three days when you feel the absolute three days when you feel the absolute when worst when your fever is at its worst worst when your fever is at its worst talk we'll talk about how to deal with fever we'll talk about how to deal with fever little a little bit later when you are coughing a little bit later when you are coughing sneezing and sneezing headache all of that when and sneezing headache all of that when is that is at its peak that is when you are that is at its peak that is when you are contagious most contagious so again I realize that most contagious so again I realize that can't people can't always avoid contact with people can't always avoid contact with people other people you know you live under the other people you know you live under the roof same roof sometimes caretaker is same roof sometimes caretaker is with interacting with the person that has the interacting with the person that has the or cold or flu and I do want to remind you cold or flu and I do want to remind you I

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something I said earlier which is just something I said earlier which is just you because you come into contact with a because you come into contact with a flu colder flu does not necessarily mean colder flu does not necessarily mean you that you will come down with that is be that you will come down with that is be by infected by a colder flu whether or not infected by a colder flu whether or not come you come down with a colder flu is of you come down with a colder flu is of dependent course dependent on whether or not you course dependent on whether or not you into come into contact with it you can't come into contact with it you can't a catch a cold or flu that you've never catch a cold or flu that you've never into come into contact with just like you come into contact with just like you get can't get eaten by a shark if you never can't get eaten by a shark if you never in go in the ocean however the probability go in the ocean however the probability coming of coming down with that cold or flu of of coming down with that cold or flu of getting it getting past your immune system it getting past your immune system and barriers and infecting you is going to barriers and infecting you is going to strongly be strongly dictated by the different be strongly dictated by the different of aspects of your immune system for which aspects of your immune system for which are there are three major aspects which there are three major aspects which talk we'll talk about next and of course the we'll talk about next and of course the that things that you do to bolster those things that you do to bolster those aspects three aspects of your immune system okay three aspects of your immune system okay talk let's talk about your immune system and let's talk about your immune system and have I have to confess that even though I've I have to confess that even though I've well spent well over three decades being a spent well over three decades being a of student of and a researcher of the student of and a researcher of the system nervous system the immune system is oh nervous system the immune system is oh cool so cool and I say that because it has so cool and I say that because it has incredible this incredible elegance and logic to it this incredible elegance and logic to it basically it basically consists of three major it basically consists of three major of

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lines of Defense there's a physical lines of Defense there's a physical or barrier or rather a set of physical barrier or rather a set of physical that barriers that exist between the organs barriers that exist between the organs your of your body and the outside world and of your body and the outside world and probably you're probably immediately thinking you're probably immediately thinking and skin and yes indeed it includes your skin and yes indeed it includes your but skin but also some interesting things skin but also some interesting things the like the mucosal lining of your nose and like the mucosal lining of your nose and and mouth and even some of the liquids that mouth and even some of the liquids that on are on the surface of your eyes we'll are on the surface of your eyes we'll about talk about those in a moment then talk about those in a moment then a there's a second line of defense which there's a second line of defense which for is for any virus or bacteria or fungus is for any virus or bacteria or fungus that for that matter but today we're talking for that matter but today we're talking viruses about viruses colds and flu viruses any about viruses colds and flu viruses any that viruses that get past the physical viruses that get past the physical of barrier of your skin and the mucosal barrier of your skin and the mucosal of lining of particular regions of your lining of particular regions of your well body well then you have What's called body well then you have What's called innate the innate immune system the innate the innate immune system the innate system immune system is this very generalized immune system is this very generalized system response system it's General in the response system it's General in the that sense that it deploys a basic set of sense that it deploys a basic set of that neurochemicals that are not specific to neurochemicals that are not specific to particular the particular virus that's made it into the particular virus that's made it into body your body so not only is it not specific your body so not only is it not specific a to a particular serotype of the cold or to a particular serotype of the cold or different a different type of flu virus but it's a different type of flu virus but it's even

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not even discriminating between cold or not even discriminating between cold or virus flu virus this thing we call the innate flu virus this thing we call the innate system immune system is a generalized response immune system is a generalized response to system to go and combat viruses so it system to go and combat viruses so it be could be a cold it could be a flu it could be a cold it could be a flu it be could be a bacteria it could be a fungus could be a bacteria it could be a fungus could it could even be a physical object and it could even be a physical object and innate your innate immune system responds by your innate immune system responds by okay saying okay let's go deal with this now saying okay let's go deal with this now third the third component of your immune the third component of your immune is system is What's called the Adaptive system is What's called the Adaptive system immune system and I alluded to this immune system and I alluded to this of aspect of your immune system a little aspect of your immune system a little earlier bit earlier the Adaptive immune system bit earlier the Adaptive immune system the is the aspect of your immune system that is the aspect of your immune system that because recognizes because the innate immune recognizes because the innate immune told system told it that something has system told it that something has the infected the body at some level at some infected the body at some level at some or organ or set of organs and there's an organ or set of organs and there's an and emergency and the Adaptive immune system emergency and the Adaptive immune system in goes in and in a very targeted way goes in and in a very targeted way out figures out what sorts of proteins it figures out what sorts of proteins it to needs to produce that is antibodies to needs to produce that is antibodies to that combat that specific serotype of virus combat that specific serotype of virus so okay so the immune system has a physical okay so the immune system has a physical component barrier component and it's not just skin barrier component and it's not just skin other some other things as well you've got some other things as well you've got innate your innate immune system which is this your innate immune system which is this response

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generalized response system and then generalized response system and then the there's the Adaptive immune system let's there's the Adaptive immune system let's about talk about the physical barrier talk about the physical barrier first component first and this is actually a component first and this is actually a opportunity good opportunity for us to just take a good opportunity for us to just take a step brief step back and realize that anytime brief step back and realize that anytime talking we're talking about our physiology we're talking about our physiology going there's going to be a mechanical set of there's going to be a mechanical set of and features and there's going to be a features and there's going to be a set chemical set of features so right now chemical set of features so right now talking we're talking about the immune system we're talking about the immune system the and the mechanical feature or the and the mechanical feature or the feature physical feature of the immune system is physical feature of the immune system is barrier this barrier between the organs of our this barrier between the organs of our and body and the outside world and the most body and the outside world and the most of obvious of those is the skin you are obvious of those is the skin you are in contained in this bag of stuff that we contained in this bag of stuff that we skin call skin the skin isn't just for call skin the skin isn't just for clothing putting clothing on and for adorning putting clothing on and for adorning jewelry with jewelry or tattoos if that's your with jewelry or tattoos if that's your watches thing watches Etc your skin is a living thing watches Etc your skin is a living in organ in and of itself I think we're organ in and of itself I think we're accustomed most accustomed to think about the heart most accustomed to think about the heart the and the lungs and the liver and the and the lungs and the liver and the as Brain as organs of the body but the skin Brain as organs of the body but the skin an is an organ of the body as well it has a is an organ of the body as well it has a of bunch of different layers of cells from bunch of different layers of cells from outside the outside to the inside actually the the outside to the inside actually the cells skin cells themselves are made in the skin cells themselves are made in the layers deeper layers of the skin and they deeper layers of the skin and they out migrate out towards the surface of the migrate out towards the surface of the and

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skin and at the surface of the skin on skin and at the surface of the skin on of top of those cells and made by those top of those cells and made by those are cells are different types of chemicals cells are different types of chemicals actually that actually serve as antibacterial and that actually serve as antibacterial and agents antiviral agents meaning if a cold virus antiviral agents meaning if a cold virus flu or flu virus or other type of virus or flu virus or other type of virus on lands on the skin it can neutralize and lands on the skin it can neutralize and that kill that virus so your skin is a very kill that virus so your skin is a very physical important physical barrier against important physical barrier against such viruses such as the cold or flu virus viruses such as the cold or flu virus into getting into your body and infecting getting into your body and infecting cells other cells and tissues now your skin is other cells and tissues now your skin is contigous not contigous meaning there are holes in not contigous meaning there are holes in so it so let's think about those holes for it so let's think about those holes for second a second as we go from head to foot it's a second as we go from head to foot it's obvious pretty obvious that your eyes have these pretty obvious that your eyes have these openings two openings and those are openings in two openings and those are openings in skin your skin right as you open your eyelids your skin right as you open your eyelids there beneath there are your corneas the shiny beneath there are your corneas the shiny of part of your eyes and a little bit part of your eyes and a little bit back further back at the back inner lining of further back at the back inner lining of eyeball your eyeball you have a very thin three your eyeball you have a very thin three layer cell layer thick piece of tissue that we cell layer thick piece of tissue that we the call the neural retina and I say this call the neural retina and I say this the because the neural retina is actually a because the neural retina is actually a of piece of your brain so you have two piece of your brain so you have two of pieces of brain that line the back of pieces of brain that line the back of eyes

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your eyes and that's the light sensing your eyes and that's the light sensing in tissue in the back of your eyes now I tissue in the back of your eyes now I this say this because what this means is that say this because what this means is that a it's a very short distance between the it's a very short distance between the of opening of your skin that we call your opening of your skin that we call your and eyelids and your brain now most of the eyelids and your brain now most of the of brain of course is contained in the brain of course is contained in the Vault cranial Vault within what most people cranial Vault within what most people the call the skull but your brain isn't far call the skull but your brain isn't far from away from those openings that we call away from those openings that we call eyelids your eyelids so as a consequence on the your eyelids so as a consequence on the of surface of your eyes those corneas the surface of your eyes those corneas the part shiny part of your eyes on the outside shiny part of your eyes on the outside are there are a bunch of different chemical there are a bunch of different chemical there features there are tears that are made features there are tears that are made your by your lacrimal glands but there also a by your lacrimal glands but there also a of lot of antibacterial agents that lot of antibacterial agents that kill actively kill off stuff that could actively kill off stuff that could infect potentially infect your body could make potentially infect your body could make into it into your body maybe even into your it into your body maybe even into your if brain if you've ever woken up in the brain if you've ever woken up in the and morning and you have some crust on your morning and you have some crust on your and eyes and you look at that crust that eyes and you look at that crust that of kind of yellowy stuff sometimes it's kind of yellowy stuff sometimes it's I yellow I know this is kind of gross yellow I know this is kind of gross actually that's actually dead bacteria that your that's actually dead bacteria that your have eyes have successfully defeated during eyes have successfully defeated during night's your night's sleep so when you wipe your night's sleep so when you wipe away those away you're taking the casualties those away you're taking the casualties a of a war that you won during your of a war that you won during your sleep night's sleep and you're whisking those night's sleep and you're whisking those now

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away now as we descend a little bit away now as we descend a little bit down further down the face they're of course further down the face they're of course nostril the nostril openings and the nostril the nostril openings and the nostril tend openings tend to be kind of sticky right openings tend to be kind of sticky right moist they're moist sticky and warm right you they're moist sticky and warm right you have don't have to put your fingers up them don't have to put your fingers up them now right now you just know they're moist right now you just know they're moist and sticky and warm get your fingers out of sticky and warm get your fingers out of nose your nose please the mucosal lining of your nose please the mucosal lining of nose your nose is actually a very important your nose is actually a very important that substance that is sticky in order to substance that is sticky in order to viruses trap viruses such as colds and flu trap viruses such as colds and flu and viruses and then chemical components viruses and then chemical components the within the mucosa lining can neutralize within the mucosa lining can neutralize that's them that's the best case scenario there them that's the best case scenario there of are of course scenarios in which the are of course scenarios in which the or cold or flu virus takes residence in cold or flu virus takes residence in mucosal your mucosal lining and can make its way your mucosal lining and can make its way into back into your sinus passages and can back into your sinus passages and can infect then infect other cells and tissues of then infect other cells and tissues of body your body because the virus replicates your body because the virus replicates spreads and spreads throughout the body and then and spreads throughout the body and then a going a a little bit further down I going a a little bit further down I this realize this is obvious you have your realize this is obvious you have your and mouth and what's really interesting is mouth and what's really interesting is your that your mouth also has mucosal lining that your mouth also has mucosal lining is which is sticky and it has chemical which is sticky and it has chemical to components to neutralize incoming components to neutralize incoming but viruses but we know that the type of viruses but we know that the type of and mucus and the type of bacteria that live mucus and the type of bacteria that live your in your nose and mouth that by the way in your nose and mouth that by the way very

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are very healthy for you and encourage are very healthy for you and encourage immune healthy immune system function that is healthy immune system function that is as act as ways to neutralize viruses within act as ways to neutralize viruses within nose your nose and mouth are very different your nose and mouth are very different your so your nose and your mouth may seem so your nose and your mouth may seem at similar at the level of okay well it's similar at the level of okay well it's and warm and sticky in there there's mucus warm and sticky in there there's mucus they but they are very very different tissues but they are very very different tissues fact in fact if you think about your mouth in fact if you think about your mouth this it's this incredible structure that not it's this incredible structure that not lets only lets you eat and breathe in and out only lets you eat and breathe in and out although through although I suggest most people through although I suggest most people nasal be nasal breathers for most of the time be nasal breathers for most of the time their of their day and night if you can of of their day and night if you can of sometimes course sometimes you have to mouth course sometimes you have to mouth but breathe but keep this in mind that you breathe but keep this in mind that you this have this big opening in the front of have this big opening in the front of face your face and bacteria are getting in your face and bacteria are getting in all there all day long viruses are getting there all day long viruses are getting there in there all day long and in most cases in there all day long and in most cases are you are successfully combating those you are successfully combating those and viruses and bacteria because the mucosal viruses and bacteria because the mucosal of lining of your mouth and your nose for lining of your mouth and your nose for matter that matter and the microbiota those that matter and the microbiota those micro little micro organisms that have taken little micro organisms that have taken in resonance in your nose and mouth are resonance in your nose and mouth are to helping to contribute to fight off helping to contribute to fight off and bacteria and viruses provided the bacteria and viruses provided the there

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microbiota there are diverse and are of microbiota there are diverse and are of type the type you want which we'll talk a the type you want which we'll talk a bit little bit more about later and then little bit more about later and then further descending further down the body of descending further down the body of there course there are other openings Into course there are other openings Into Skin Your Skin Barrier namely the urethra of Your Skin Barrier namely the urethra of penis the penis or vagina and of course the the penis or vagina and of course the Canal vaginal Canal so the genitals of course vaginal Canal so the genitals of course their have their own mucosal lining and as you have their own mucosal lining and as you imagine can imagine it is distinct in terms of can imagine it is distinct in terms of physical its physical makeup and its chemical its physical makeup and its chemical from makeup from the mucosal lining of your makeup from the mucosal lining of your passages nasal passages and mouth and then of nasal passages and mouth and then of we course we have the rectum and anus which course we have the rectum and anus which the is the outflow pathway of your is the outflow pathway of your which and post-design and frankly there need to be post-design and frankly there need to be data more data in order to really resolve

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more data in order to really resolve but this but it seems like the primary entry this but it seems like the primary entry for site for viruses to get into the body site for viruses to get into the body to tends to be the eyes or the mouth and we tends to be the eyes or the mouth and we get can get into some of the reasons why can get into some of the reasons why would that would be so but if you think back that would be so but if you think back our to our conversation about the way that to our conversation about the way that and colds and flu exist in the world either colds and flu exist in the world either aerosols as aerosols or on surfaces of objects or as aerosols or on surfaces of objects or surfaces on surfaces of skin well then what I'm on surfaces of skin well then what I'm to about to tell you next will make it oh about to tell you next will make it oh obvious so obvious why the eyes and the mouth so obvious why the eyes and the mouth the are the primary sites of for colds and are the primary sites of for colds and and flu and if you keep that in mind there's flu and if you keep that in mind there's good a good chance you can avoid a lot of a good chance you can avoid a lot of or colds or flu that you would otherwise colds or flu that you would otherwise okay catch okay so before I talk about the catch okay so before I talk about the roles important roles of the innate and the important roles of the innate and the immune Adaptive immune system in keeping colds Adaptive immune system in keeping colds flu and flu at Bay I'll tell you that you and flu at Bay I'll tell you that you a have a problem and that problem is that have a problem and that problem is that tend you tend to touch your eyes very often you tend to touch your eyes very often fact in fact you tend to touch your eyes most in fact you tend to touch your eyes most after often after you shook somebody else's often after you shook somebody else's now hand now why am I picking on you well in hand now why am I picking on you well in I'm fact I'm not I'm picking on all of you fact I'm not I'm picking on all of you I'm

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and I'm picking on myself included and I'm picking on myself included there because there have been several studies because there have been several studies primarily now primarily from Noam soel Lab at The now primarily from Noam soel Lab at The Institute whitesman Institute showing that when whitesman Institute showing that when encounter people encounter another person and they people encounter another person and they their shake their hand they either touch their shake their hand they either touch their or eyes or touch another region of their eyes or touch another region of their very face very close to the eyes or that they face very close to the eyes or that they their touched their hand to their mouth now touched their hand to their mouth now are there are a bunch of theories as to why there are a bunch of theories as to why do people do this there's the idea that people do this there's the idea that are people are actually sniffing their own people are actually sniffing their own hands hands hands in and in particular sniffing their own and in particular sniffing their own more hand more often after they Shake someone hand more often after they Shake someone hand else's hand as a way to detect what else's hand as a way to detect what signals chemo signals exist on the other person chemo signals exist on the other person necessarily not necessarily conscious smelling of not necessarily conscious smelling of other the other person's smell but rather some the other person's smell but rather some of sort of unconscious mechanism by which sort of unconscious mechanism by which take we take the chemicals of the person we we take the chemicals of the person we into come into contact with and we bring them come into contact with and we bring them our to our nose our eyes or in some cases to our nose our eyes or in some cases upper our upper lip and that our olfactory our upper lip and that our olfactory that system that is the neurons that exist system that is the neurons that exist behind just behind the back of our nose are just behind the back of our nose are that processing that information and getting processing that information and getting sorts

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all sorts of important information about all sorts of important information about stressed how stressed the other person is their how stressed the other person is their uh hormones uh whether or not we recognize hormones uh whether or not we recognize the them the fact that they are different them the fact that they are different us from us that's right we are also from us that's right we are also ourselves smelling ourselves all day long noom's smelling ourselves all day long noom's has lab has shown this that people are kind lab has shown this that people are kind walking of walking around in their own odor of walking around in their own odor we Cloud we tend to touch our armpits we Cloud we tend to touch our armpits we to tend to touch different aspects of our tend to touch different aspects of our yes body yes and smell ourselves multiple body yes and smell ourselves multiple throughout times throughout the day this is all times throughout the day this is all done being done unconsciously I suppose some being done unconsciously I suppose some are people are doing it consciously and that people are doing it consciously and that a there's a lot of information about our there's a lot of information about our and physiology and health and when we do physiology and health and when we do after this after shaking somebody's hand that this after shaking somebody's hand that a there's a lot of information about the there's a lot of information about the person's other person's physiology and health other person's physiology and health our that our nervous system our factory that our nervous system our factory and system and deep parts of our brain that system and deep parts of our brain that involved are involved in primitive type behaviors are involved in primitive type behaviors also but also some pretty sophisticated but also some pretty sophisticated are behaviors are taking into account now behaviors are taking into account now soel Noom soel was a guest on the hubin Lab Noom soel was a guest on the hubin Lab I podcast I encourage you to check out podcast I encourage you to check out episode that episode if you have time it's a that episode if you have time it's a Voyage fascinating Voyage into the olfactory fascinating Voyage into the olfactory and system and not just conscious smelling system and not just conscious smelling sniffing or sniffing of things so we go oh that or sniffing of things so we go oh that good

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smells good or that smells bad or that smells good or that smells bad or that you person you know is somebody I want to person you know is somebody I want to with mate with or hang out with or avoid it's mate with or hang out with or avoid it's unconscious also unconscious processing of so-called also unconscious processing of so-called signals chemo signals chemical signals but the chemo signals chemical signals but the I'm reason I'm bring up these studies now in reason I'm bring up these studies now in context the context of colds and flu and how to the context of colds and flu and how to getting avoid getting colds and flu is as a avoid getting colds and flu is as a that reminder that we are pretty much wired reminder that we are pretty much wired contact to contact our own face with our own to contact our own face with our own at hands at the level of our eyes nose and hands at the level of our eyes nose and lip upper lip and around the eyes very upper lip and around the eyes very after shortly after we touch somebody else's shortly after we touch somebody else's and skin and if you are mindful of it you skin and if you are mindful of it you actually can actually avoid bringing colds or flu can actually avoid bringing colds or flu your to your face now in doing so are you're to your face now in doing so are you're to going to shortcircuit a bunch of other going to shortcircuit a bunch of other biological important biological processes involved important biological processes involved understanding in understanding what's going on in your in understanding what's going on in your because environment because you're not bringing environment because you're not bringing those in those smells I suppose that's in those smells I suppose that's but possible but with respect to avoiding possible but with respect to avoiding and colds and flu it seems like a pretty colds and flu it seems like a pretty trade-off good trade-off to me so the point that good trade-off to me so the point that trying I'm trying to make here is that in order I'm trying to make here is that in order you for you to catch a cold or flu that cold for you to catch a cold or flu that cold flu or flu virus the little particles of or flu virus the little particles of and

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cold and flu virus need to make it into cold and flu virus need to make it into body your body and the primary entry sites your body and the primary entry sites eyes are eyes nose mouth and the primary are eyes nose mouth and the primary by actions by which we bring colds and flu actions by which we bring colds and flu to viruses to our eyes nose mouth are by viruses to our eyes nose mouth are by other touching other people or by touching touching other people or by touching surfaces other surfaces that have colder flu other surfaces that have colder flu just virus just to remind you cold virus can virus just to remind you cold virus can up exist up to 24 hours on a given surface exist up to 24 hours on a given surface virus flu virus tends to die off after about 2 flu virus tends to die off after about 2 on hours on a given surface and we're hours on a given surface and we're to bringing to our face we are literally bringing to our face we are literally the bringing the virus to ourselves so a bringing the virus to ourselves so a bit little bit more conscious awareness little bit more conscious awareness that about that fact means that you can about that fact means that you can avoid probably avoid colds and flu to some probably avoid colds and flu to some how extent how much well it's unclear it's extent how much well it's unclear it's because unclear because as you recall some unclear because as you recall some have people have and are passing along cold people have and are passing along cold flu or flu virus prior to any symptoms and or flu virus prior to any symptoms and course of course it's possible that you can of course it's possible that you can into walk into an aerosol cloud of cold or walk into an aerosol cloud of cold or virus flu virus even if a person isn't there flu virus even if a person isn't there you and you don't come into contact with and you don't come into contact with but them but some conscious awareness of them but some conscious awareness of routes these routes of path passage for the these routes of path passage for the flu colder flu virus I do believe can reduce colder flu virus I do believe can reduce probability

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the probability that you will catch a the probability that you will catch a flu colder flu and of course I'm not colder flu and of course I'm not people encouraging people to never touch touch encouraging people to never touch touch an is an important part of social is an important part of social and connection and social bonding but if you connection and social bonding but if you to start to think about these portals of start to think about these portals of for entry for the cold and flu virus into entry for the cold and flu virus into body your body well then you you know perhaps your body well then you you know perhaps think might think twice before you know might think twice before you know someone hugging someone kissing them on the hugging someone kissing them on the during cheek during a time in which you're cheek during a time in which you're to trying to actively avoid getting the trying to actively avoid getting the or cold or flu now I feel a little bit cold or flu now I feel a little bit about funny about sharing this information funny about sharing this information again because again I don't want to encourage because again I don't want to encourage always will always be at you know arms distance will always be at you know arms distance know you know uh you know fake fist bumping you know uh you know fake fist bumping know you know keeping a gap between them you know keeping a gap between them touch again touch is an important component of again touch is an important component of connection social connection but since today's social connection but since today's is topic is colds and flu and how to avoid topic is colds and flu and how to avoid colds getting colds and flu just like you getting colds and flu just like you get can't get eaten by a shark if you don't can't get eaten by a shark if you don't in go in the ocean there's a much lower go in the ocean there's a much lower that probability that you're going to get a probability that you're going to get a flu colder flu if you're not touching a lot colder flu if you're not touching a lot hands of hands and bringing those hands to of hands and bringing those hands to eyes your eyes nose or mouth I suppose one your eyes nose or mouth I suppose one around way around the sort of do I hug do I way around the sort of do I hug do I hands shake hands thing is to just be shake hands thing is to just be of conscious of the fact that when you conscious of the fact that when you somebody's shake somebody's hand that you're very shake somebody's hand that you're very to

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likely to touch your eyes or face within likely to touch your eyes or face within next the next 30 seconds or so and maybe you the next 30 seconds or so and maybe you up end up being that person who puts some end up being that person who puts some sanitizer hand sanitizer on your hands sometimes hand sanitizer on your hands sometimes can that can feel a little awkward to do that can feel a little awkward to do right that right in front of somebody you know that right in front of somebody you know kind it's kind of sending a signal like hey I it's kind of sending a signal like hey I want don't want you to infect me but guess don't want you to infect me but guess you what you don't want them to infect you what you don't want them to infect you let's okay let's imagine that a cold or flu okay let's imagine that a cold or flu makes virus makes it into your system it virus makes it into your system it the breaches the physical barrier of your breaches the physical barrier of your and skin and mucosal lining now you have in skin and mucosal lining now you have in all mind all the different ways that could mind all the different ways that could and happen and all the different ways that happen and all the different ways that be could be prevented but we are starting could be prevented but we are starting a at a point here a hypothetical point at a point here a hypothetical point that whereby that colder flu virus has made whereby that colder flu virus has made into it into your body your immune system has it into your body your immune system has absolutely an absolutely exquisitely sophisticated an absolutely exquisitely sophisticated of way of knowing you versus other meaning way of knowing you versus other meaning within cells within your body that are of you cells within your body that are of you cells and cells of your body that are from and cells of your body that are from organisms other organisms or viruses from the other organisms or viruses from the world outside world and when viruses such as a outside world and when viruses such as a or cold or flu virus are detected in your cold or flu virus are detected in your your body your body might not even recognize body your body might not even recognize it's that it's a cold or flu virus it might that it's a cold or flu virus it might even

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not even recognize that it's a virus at not even recognize that it's a virus at it all it just knows that this thing that's all it just knows that this thing that's me in me is of other it's not me I've never in me is of other it's not me I've never it seen it before this is not me these are seen it before this is not me these are my not my cells these are not the chemicals not my cells these are not the chemicals I'm that I'm producing and your immune that I'm producing and your immune is system is amazing in that way and when system is amazing in that way and when occurs it occurs your innate immune system it occurs your innate immune system a launches a response what is that launches a response what is that well response well first of all the response response well first of all the response very is very rapid right colder flu makes it is very rapid right colder flu makes it your into your body and your innate immune into your body and your innate immune immediately system immediately or near immediately system immediately or near immediately an launches an attack on that Invader or launches an attack on that Invader or because Invaders because as soon as the virus Invaders because as soon as the virus into gets into your body it's going to start gets into your body it's going to start as replicating as quickly as it replicating as quickly as it what can what can what white happens white blood happens white blood that cells that your body produces will go to cells that your body produces will go to sites the sites where those viruses are and the sites where those viruses are and by the by the way those viruses are the by the way those viruses are getting basically getting into cells of your basically getting into cells of your and body and then hijacking the genetic body and then hijacking the genetic of Machinery of those cells in order to Machinery of those cells in order to within

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replicate within those cells and then replicate within those cells and then those exit those cells and then go infect more exit those cells and then go infect more that's cells that's how these viruses work your cells that's how these viruses work your making body's making white blood cells things body's making white blood cells things neutrophils like neutrophils natural killer cells like neutrophils natural killer cells these macras these are what we call affector macras these are what we call affector that cells that act as a kind of ambulance cells that act as a kind of ambulance and system and go to the sites that those system and go to the sites that those exist viruses exist and the cells that they've viruses exist and the cells that they've and infected and start trying to physically infected and start trying to physically them barrier them in and also use specific barrier them in and also use specific mechanisms chemical mechanisms to neutralize and chemical mechanisms to neutralize and those kill those viruses again anytime you're kill those viruses again anytime you're about think about biology think mechanical think about biology think mechanical and features and chemical features of a features and chemical features of a now response now a key component of the response now a key component of the immune innate immune system is What's called innate immune system is What's called complement the complement system not complement the complement system not complement oh like oh you look very nice today but like oh you look very nice today but okay complement okay the complement system complement okay the complement system exists which exists in the plasma within your which exists in the plasma within your these blood these are chemicals in your blood these are chemicals in your that bloodstream that go and Mark specific bloodstream that go and Mark specific that cells that have been infected or viruses cells that have been infected or viruses a with a signal a chemical signal that with a signal a chemical signal that looks essentially looks like an eat me signal essentially looks like an eat me signal these to these other cell types of your immune to these other cell types of your immune such

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system such that those natural killer system such that those natural killer go cells go through the body and go looking cells go through the body and go looking the for the cells that have this eat me for the cells that have this eat me on signal on them and try and destroy those signal on them and try and destroy those cells particular cells the other thing that particular cells the other thing that immune urinate immune system does is that the urinate immune system does is that the that cells that have been infected and that cells that have been infected and that undergoing are undergoing damage remember they have are undergoing damage remember they have flu colder flu virus within them and they're colder flu virus within them and they're the hijacking the cell or Machinery of those hijacking the cell or Machinery of those and cells and using it to produce their own cells and using it to produce their own more virus more of the virus and as a virus more of the virus and as a the consequence the genetic Machinery of consequence the genetic Machinery of cells those cells is not able to do a bunch of those cells is not able to do a bunch of things other things that it normally can do or other things that it normally can do or least at least not as well well those cells at least not as well well those cells are that are really hurting release a help that are really hurting release a help signal me signal and then in response to that me signal and then in response to that me help me signal your immune system help me signal your immune system what releases what are called cyto kindes releases what are called cyto kindes like things like interlukin 1 interlan 6 things like interlukin 1 interlan 6 necrosis tumor necrosis Factor Alpha just fancy tumor necrosis Factor Alpha just fancy names nerd names for different types of nerd names for different types of that molecules that go to the site of molecules that go to the site of and infection and try to help or assist to infection and try to help or assist to that remove that infection and they also Tred remove that infection and they also Tred assist

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to assist the repair of the cells that to assist the repair of the cells that been have been infected by those viruses now have been infected by those viruses now of one of the mechanical or physical one of the mechanical or physical of consequences of these chemical signals consequences of these chemical signals Incan like Incan 1 Incan 6 tnf Alpha again like Incan 1 Incan 6 tnf Alpha again are those are all cyto kindes being drawn to those are all cyto kindes being drawn to particular a particular cell or region of cells a particular cell or region of cells have that have been infected is that it that have been infected is that it some creates some physical swelling of the creates some physical swelling of the it area it impacts the vasculature the area it impacts the vasculature the and veins and capillaries that feed that veins and capillaries that feed that and area and in response to they put more area and in response to they put more there blood there so you get some swelling or blood there so you get some swelling or get you'll get in some cases the release of you'll get in some cases the release of right histamines right we think of histamines right we think of drugs anti-histamine drugs well histamines are anti-histamine drugs well histamines are aspect an aspect of your immune system they an aspect of your immune system they around move around in your body in these really move around in your body in these really cells cool cells called masted cells Mas mass cool cells called masted cells Mas mass and cells and when the histamines are cells and when the histamines are that released that area becomes kind of hot released that area becomes kind of hot swelling and swelling it's what we call edema and and swelling it's what we call edema and whole that whole area is marked as really a that whole area is marked as really a just sight just like a crash site on the side sight just like a crash site on the side the of the road it's like hey we've got eat of the road it's like hey we've got eat signals me signals to get the debris and the bad me signals to get the debris and the bad out stuff out of here try to get those stuff out of here try to get those out viruses out of here we've got help me viruses out of here we've got help me to signals to try and help the injured signals to try and help the injured just cells just like you would try and help cells just like you would try and help at

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people at a car crash and there's a people at a car crash and there's a of bunch of swelling so there's additional bunch of swelling so there's additional flow blood flow sometimes there's some other blood flow sometimes there's some other features physical features as well now the physical features as well now the thing important thing to know is that the important thing to know is that the immune innate immune system is very fast and it innate immune system is very fast and it agnostic is agnostic to the type of infection in is agnostic to the type of infection in it fact it doesn't even matter if it's a fact it doesn't even matter if it's a physical bacterial physical fungal or viral bacterial physical fungal or viral but infection but it certainly isn't paying infection but it certainly isn't paying to attention to the exact serotype of cold attention to the exact serotype of cold or virus or whether or not it's an H1 virus or whether or not it's an H1 or influenza or another type of influenza influenza or another type of influenza way so way to think about the innate immune so way to think about the innate immune is system is that it is a very fast and system is that it is a very fast and response non-specific response to a viral or non-specific response to a viral or type other type of Invader now that's all a other type of Invader now that's all a of bunch of biology but if you think about bunch of biology but if you think about let's it let's imagine a scenario where you go it let's imagine a scenario where you go a to a party hang out the party you don't to a party hang out the party you don't anyone see anyone coughing or sneezing but see anyone coughing or sneezing but one maybe one person there has a cold virus maybe one person there has a cold virus they or they have a flu virus and they aren't or they have a flu virus and they aren't aware even aware of it they're not going to even aware of it they're not going to down come down with symptoms for another day come down with symptoms for another day so or so you talk to that person you shake or so you talk to that person you shake maybe hands maybe touch your eyes maybe you hands maybe touch your eyes maybe you but don't but you're exposed to that colder don't but you're exposed to that colder virus flue virus you go home you go to sleep flue virus you go home you go to sleep wake you wake up the next morning you feel you wake up the next morning you feel and

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fine and then sometime in the next fine and then sometime in the next you afternoon you know you start to feel a afternoon you know you start to feel a tickle little tickle in your throat or you little tickle in your throat or you to start to feel just a little bit of start to feel just a little bit of or fatigue or fatigue or do malaise do you have that colder flu well malaise do you have that colder flu well okay possibly okay we don't know for sure but possibly okay we don't know for sure but that assuming that that cold or flu virus did assuming that that cold or flu virus did make indeed make it into your system then indeed make it into your system then immune your immune system is starting to create your immune system is starting to create set a set of responses that we talked about a set of responses that we talked about moment a moment ago but it also tends to impact a moment ago but it also tends to impact at things at the level of your brain such things at the level of your brain such you that you kind of feel like you know I that you kind of feel like you know I feel don't feel quite right I feel like a don't feel quite right I feel like a bit little bit I don't feel great and there little bit I don't feel great and there a are a lot of reasons why you would feel are a lot of reasons why you would feel way that way and we'll talk about those that way and we'll talk about those a reasons a little bit later but does that reasons a little bit later but does that that mean that you're necessarily coming down mean that you're necessarily coming down a with a colder flu well technically yes with a colder flu well technically yes inate your inate immune system is deployed to your inate immune system is deployed to this fight this foreign viral Invader but fight this foreign viral Invader but or whether or not you actually get a whether or not you actually get a cold full-blown cold or flu or put full-blown cold or flu or put how differently how severe that cold or flu differently how severe that cold or flu is infection is depends depends on whether infection is depends depends on whether not or not your innate immune system can or not your innate immune system can off fight off that colder flu at the outset fight off that colder flu at the outset indeed

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and indeed there are many cases we and indeed there are many cases we where believe where you get exposed to a believe where you get exposed to a flu colder flu it makes it into your body colder flu it makes it into your body your but your innate immune system is but your innate immune system is to sufficient to beat it to fight it back sufficient to beat it to fight it back is this is one of the reasons why it's so this is one of the reasons why it's so that important that if you're starting to important that if you're starting to a feel a bit under the weather and you feel a bit under the weather and you you're think you're coming down with a colder think you're coming down with a colder that flu that you do certain things in order flu that you do certain things in order make to make sure that your innate immune to make sure that your innate immune is system is both ready and that it can system is both ready and that it can a launch a fullscale attack on that colder launch a fullscale attack on that colder virus flu virus we're going to talk about how flu virus we're going to talk about how do to do that a little bit later I'm not to do that a little bit later I'm not to trying to withhold it's just it's trying to withhold it's just it's to important to understand that just important to understand that just the because the virus makes it into your because the virus makes it into your doesn't body doesn't necessarily mean that body doesn't necessarily mean that going you're going to get a full-blown cold or you're going to get a full-blown cold or and flu and in fact that inate immune system flu and in fact that inate immune system is sometimes is sufficient to prevent that sometimes is sufficient to prevent that flu colder flu from replicating enough that colder flu from replicating enough that get you get the full-blown set of symptoms you get the full-blown set of symptoms that's and that's kind of an ideal scenario so and that's kind of an ideal scenario so definitely we're definitely going to talk today we're definitely going to talk today what about what to do if you start to feel a about what to do if you start to feel a bit little bit of malaise what to do if you little bit of malaise what to do if you discover just discover that oh you know that just discover that oh you know that I person I was hanging out with at the person I was hanging out with at the the party the night before they're really party the night before they're really with

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sick with a colder flu because there are sick with a colder flu because there are you things you can do to increase the things you can do to increase the that probability that your innate immune probability that your innate immune can system can handle the battle system can handle the battle such sufficiently such that you never have to sufficiently such that you never have to to get to the next component of the immune get to the next component of the immune which response which is the Adaptive immune response which is the Adaptive immune I'd response I'd like to take a quick break response I'd like to take a quick break thank and thank our sponsor insid tracker and thank our sponsor insid tracker tracker insid tracker is a personalized insid tracker is a personalized platform nutrition platform that analyzes data nutrition platform that analyzes data your from your blood and DNA to help you from your blood and DNA to help you understand better understand your body and help you better understand your body and help you your reach your health goals now I've long reach your health goals now I've long a been a believer in getting regular blood been a believer in getting regular blood done work done for the simple reason that work done for the simple reason that of many of the factors that impact your many of the factors that impact your and immediate and long-term Health can only immediate and long-term Health can only analyzed be analyzed from a quality blood test be analyzed from a quality blood test a now a major problem with a lot of blood now a major problem with a lot of blood out tests out there however is that you get tests out there however is that you get back information back about metabolic factors information back about metabolic factors and lipids and hormones and so forth but you lipids and hormones and so forth but you know don't know what to do with that don't know what to do with that with information with inside tracker they information with inside tracker they it make it very easy because they have a make it very easy because they have a platform personalized platform that allows you to personalized platform that allows you to the see the levels of all those things see the levels of all those things factors metabolic factors lipids hormones Etc metabolic factors lipids hormones Etc it but it gives you specific directives but it gives you specific directives you that you can follow that relate to that you can follow that relate to behavioral nutrition behavioral modifications nutrition behavioral modifications Etc

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supplements Etc that can help you bring supplements Etc that can help you bring numbers those numbers into the ranges that are those numbers into the ranges that are for optimal for you if you'd like to try optimal for you if you'd like to try tracker insid tracker you can go to insid insid tracker you can go to insid huberman tracker.com huberman to get 20% off any tracker.com huberman to get 20% off any insid of insid tracker's plans again that's of insid tracker's plans again that's insidetracker insidetracker insidetracker okay tocomin okay so the third layer of your tocomin okay so the third layer of your system immune system is your adaptive immune immune system is your adaptive immune and system and this is an amazing aspect of system and this is an amazing aspect of okay you okay the stuff we talked about up you okay the stuff we talked about up now until now the physical barrier the until now the physical barrier the immune innate immune system so so cool but the innate immune system so so cool but the immune Adaptive immune system is really a Adaptive immune system is really a the mindblower the most important thing to mindblower the most important thing to about understand about your adaptive immune understand about your adaptive immune is system is that as the name suggests its system is that as the name suggests its is job is to create antibodies specific to job is to create antibodies specific to very the very Intruder that made it into you the very Intruder that made it into you infected and infected your cells the very and infected your cells the very serotype specific serotype of cold virus the very specific serotype of cold virus the very type specific type of influenza such that you specific type of influenza such that you that defeat that virus but then in an amazing defeat that virus but then in an amazing your way your adaptive immune system also way your adaptive immune system also a

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maintains a memory of that battle and maintains a memory of that battle and within keeps within your body believe it or not keeps within your body believe it or not a within a population of stem cells which within a population of stem cells which cells are cells that can rise to more cells are cells that can rise to more cells that such that if you ever encounter that such that if you ever encounter that serotype same serotype of cold virus or same same serotype of cold virus or same of strain of influenza again that your strain of influenza again that your can antibodies can immediately neutralize antibodies can immediately neutralize colder that colder flu virus the Adaptive that colder flu virus the Adaptive system immune system has the ability to make immune system has the ability to make that proteins that have a particular shape on proteins that have a particular shape on surface their surface that matches the shape of their surface that matches the shape of thing the thing that your immune system is the thing that your immune system is to trying to kill now the Adaptive immune trying to kill now the Adaptive immune has system has two basic phases in the first system has two basic phases in the first the phase the Adaptive immune system makes phase the Adaptive immune system makes things these things called these things called IGS immunoglobulins IGS and the immunoglobulins IGS and the come immunoglobulins come in different forms immunoglobulins come in different forms IGG there's IGG there's IGM there are other there's IGG there's IGM there are other of types of IGS as well for sake of today's types of IGS as well for sake of today's know discussion know that the initial discussion know that the initial of wave of antibodies that the Adaptive wave of antibodies that the Adaptive system

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immune system makes or of the IGM immune system makes or of the IGM and variety and the IG antibodies can travel variety and the IG antibodies can travel and to and latch on to the surface of the to and latch on to the surface of the flu colder flu virus and it matches it colder flu virus and it matches it well pretty well it's not perfect but it pretty well it's not perfect but it it matches it pretty well think about uh matches it pretty well think about uh instance for instance a particular serotype of for instance a particular serotype of virus cold virus or the H1N1 flu virus having cold virus or the H1N1 flu virus having know you know very particular Contour on its you know very particular Contour on its the surface the M approximates that Contour surface the M approximates that Contour that such that it's better at fighting that such that it's better at fighting that flu colder flu virus than is the innate colder flu virus than is the innate system immune system but it's not a perfect fit immune system but it's not a perfect fit the however the Adaptive immune system however the Adaptive immune system stop doesn't stop with the production of doesn't stop with the production of igms those igms the Adaptive immune system those igms the Adaptive immune system that takes that information about how precise takes that information about how precise imprecise or imprecise that fit is between the IGM or imprecise that fit is between the IGM and antibodies and the surface of that antibodies and the surface of that cold particular cold or flu virus and then in particular cold or flu virus and then in amazing an amazing way send signals back to the an amazing way send signals back to the cell stem cell populations in the bone marrow stem cell populations in the bone marrow other and other tissues and then more and other tissues and then more come antibodies come out of the IGG variety antibodies come out of the IGG variety the

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and the IG proteins are very specific to and the IG proteins are very specific to shape the shape of that particular cold virus the shape of that particular cold virus flu or flu virus such that the Iggs then can or flu virus such that the Iggs then can to Define to and neutralize those viral Define to and neutralize those viral okay particles okay so when we talk about the particles okay so when we talk about the system immune system we're talking about a immune system we're talking about a barrier physical barrier that if it is physical barrier that if it is a breached a cold or flu virus takes breached a cold or flu virus takes and residence and starts to replicate the residence and starts to replicate the immune innate immune system launches a innate immune system launches a attack generalized attack on that colder flu generalized attack on that colder flu and virus and then the Adaptive immune virus and then the Adaptive immune kicks system kicks in usually a couple days system kicks in usually a couple days first later first with the production of later first with the production of that antibodies that are pretty specific to antibodies that are pretty specific to particular the particular virus that happened to the particular virus that happened to it make it into the body and infect cells make it into the body and infect cells then but then there's a second wave of but then there's a second wave of of production of antibodies and those production of antibodies and those are antibodies are incredibly specific for antibodies are incredibly specific for particular that particular cold or flu virus and as that particular cold or flu virus and as mentioned I mentioned earlier the Adaptive immune I mentioned earlier the Adaptive immune then system then acquires a memory of the system then acquires a memory of the fit specific fit between a given antibody specific fit between a given antibody it

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that it made and the viral Invader and that it made and the viral Invader and successful the successful battle that those the successful battle that those waged antibodies waged on that Viral Invader antibodies waged on that Viral Invader that and that memory is maintained such that and that memory is maintained such that the if the next week or the next season you if the next week or the next season you the encounter the exact same serotype of encounter the exact same serotype of virus cold virus or same type of flu virus cold virus or same type of flu virus then well then you already have antibodies well then you already have antibodies to ready to be deployed sometimes the ready to be deployed sometimes the continue antibodies continue to circulate in your antibodies continue to circulate in your sometimes system sometimes you need to generate system sometimes you need to generate of more of them and the immune system is more of them and the immune system is amazing that amazing it can actually send a that amazing it can actually send a back message back to that stem cell message back to that stem cell in population in the bone marrow or population in the bone marrow or say elsewhere say Hey listen this virus that elsewhere say Hey listen this virus that beat we beat a few weeks or months or years we beat a few weeks or months or years it's back it's back we need more antibodies back it's back we need more antibodies boom and boom your adaptive immune system and boom your adaptive immune system those churns those antibodies out and kills churns those antibodies out and kills virus the virus now as a final point about the the virus now as a final point about the system immune system I've been talking a lot immune system I've been talking a lot about today about cells traveling to and today about cells traveling to and viruses killing viruses and sending signals eat killing viruses and sending signals eat help me help me Etc it's important to me help me Etc it's important to that understand that while cells can migrate understand that while cells can migrate the through the the body a lot of what we're through the the body a lot of what we're about talking about here is the movement of talking about here is the movement of through proteins through the vascular through proteins through the vascular through blood

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the blood system of the body but there's the blood system of the body but there's system another system that's very important for another system that's very important for of all of this that's collaborating with all of this that's collaborating with vascular the vascular system and that's the the vascular system and that's the system lymphatic system we don't have time to lymphatic system we don't have time to into go into a whole lecture about the go into a whole lecture about the system lymphatic system but suffice to say the lymphatic system but suffice to say the system lymphatic system can pull stuff from the lymphatic system can pull stuff from the such blood such as viruses but also cells blood such as viruses but also cells have that have been beaten up or cells that that have been beaten up or cells that been have been eaten and are contained within have been eaten and are contained within cells other cells such as macrofagos and it other cells such as macrofagos and it do can do some filtering of those different can do some filtering of those different types cell types and it can produce its own cell types and it can produce its own chemicals useful chemicals that then can be useful chemicals that then can be to reintroduced to the bloodstream in order reintroduced to the bloodstream in order help to help combat the infection now this to help combat the infection now this very becomes very important when later we becomes very important when later we about talk about how specific forms talk about how specific forms and intensities and durations of exercise intensities and durations of exercise increase can increase the ability for your innate can increase the ability for your innate system immune system to combat infections so immune system to combat infections so your that your adaptive immune system perhaps that your adaptive immune system perhaps even doesn't even have to get involved in the doesn't even have to get involved in the because battle because your innate system battle because your innate system it handled it there are data to show the handled it there are data to show the of exercise of sufficient intensity and exercise of sufficient intensity and but duration but not excessive intensity and duration but not excessive intensity and can

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duration can recruit the lymphatic duration can recruit the lymphatic and system and recruit or increase the system and recruit or increase the of activity of the innate immune system activity of the innate immune system in even in the absence of an infection such even in the absence of an infection such if that if you go to that party and you that if you go to that party and you that encounter that person with a colder flu encounter that person with a colder flu can you can defeat that colder flu virus at you can defeat that colder flu virus at outset the outset and never have to deal with the outset and never have to deal with antibodies making antibodies to that colder flu making antibodies to that colder flu at virus at all okay so now you have a virus at all okay so now you have a sophisticated fairly sophisticated biological fairly sophisticated biological of understanding of what colds are what flu understanding of what colds are what flu and are and the way that immune system works are and the way that immune system works fight to fight off viruses like colds and flu to fight off viruses like colds and flu with so with that in mind I think now is the so with that in mind I think now is the time appropriate time to start talking about appropriate time to start talking about the what the scientific peer-reviewed what the scientific peer-reviewed says research says about how to allow your research says about how to allow your system immune system to function at its best immune system to function at its best that such that you can combat colds and flu such that you can combat colds and flu if meaning if you are exposed to a cold or meaning if you are exposed to a cold or that flu that is if it breaches that physical flu that is if it breaches that physical of barrier of your skin and the mucosal barrier of your skin and the mucosal of lining of your nose your mouth or it lining of your nose your mouth or it into gets into your eyes that you stand the gets into your eyes that you stand the chance greatest chance of defeating that colder greatest chance of defeating that colder at flu at the the level of your innate flu at the the level of your innate system immune system such that your adaptive immune system such that your adaptive system immune system never even has to respond immune system never even has to respond it

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to it by creating all those specific to it by creating all those specific now antibodies now fortunately there are a antibodies now fortunately there are a of lot of different things we can do to lot of different things we can do to the improve the function of our immune improve the function of our immune in system in fact I feel like anytime the system in fact I feel like anytime the months winter months roll around we start to winter months roll around we start to the see the same list of things surface see the same list of things surface and online and in the press and I don't want online and in the press and I don't want diminish to diminish these things they are in to diminish these things they are in the fact the Bedrock of maintaining and fact the Bedrock of maintaining and the enhancing the function of your innate enhancing the function of your innate system immune system so what are those well immune system so what are those well of some of these will be pretty obvious some of these will be pretty obvious like things like getting enough things like getting enough sleep quality sleep each night we know for quality sleep each night we know for that instance that if you're sleep deprived instance that if you're sleep deprived especially so especially if you stay up all night so especially if you stay up all night certainly but certainly even if you only get 50% but certainly even if you only get 50% 75% or 75% of your sleep requirement that or 75% of your sleep requirement that innate your innate immune system is going to your innate immune system is going to it's suffer it's not going to be as effective suffer it's not going to be as effective combating at combating flu or colds in addition to at combating flu or colds in addition to we that we know that exercise of specific that we know that exercise of specific and type and specific duration and specific type and specific duration and specific can intensity can serve to bolster the intensity can serve to bolster the immune innate immune system and we'll talk innate immune system and we'll talk the about the specific exercise protocols about the specific exercise protocols can that can best achieve that we also hear that can best achieve that we also hear it's

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and it's absolutely true that we need and it's absolutely true that we need nutrition adequate nutrition if we are in a adequate nutrition if we are in a deficit caloric deficit for instance if we're caloric deficit for instance if we're to trying to diet through the winter months trying to diet through the winter months many which many people try to do that can which many people try to do that can our place our innate immune system in a bit place our innate immune system in a bit a of a compromised state that said things of a compromised state that said things intermittent like intermittent fasting or even longer like intermittent fasting or even longer fast duration fast have been implicated and duration fast have been implicated and I here I really want to underscore here I really want to underscore in implicated in brief improvements in the implicated in brief improvements in the of function of the immune system however function of the immune system however fast extended fast or not eating enough extended fast or not eating enough to calories to maintain body weight for calories to maintain body weight for many many many days in a row can actually many many days in a row can actually the compromise the function of the innate compromise the function of the innate system immune system I'll go into this a bit immune system I'll go into this a bit in deeper in a moment and then of course we deeper in a moment and then of course we about hear about stress that we're all hear about stress that we're all to supposed to regulate our levels of supposed to regulate our levels of not stress not get too stressed and here I stress not get too stressed and here I to have to put an asterisk next to those have to put an asterisk next to those because statements because yes indeed chronic statements because yes indeed chronic meaning stress meaning stress that continues day stress meaning stress that continues day day after day after day or even short after day after day or even short of periods of stress that impede our periods of stress that impede our to ability to sleep at night can indeed ability to sleep at night can indeed the reduce the functioning of our innate reduce the functioning of our innate system

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immune system however it's also clear immune system however it's also clear short that short bouts of stress provided that that short bouts of stress provided that don't they don't inhibit our ability to sleep they don't inhibit our ability to sleep night that night can actually enhance the that night can actually enhance the of function of the immune system and this function of the immune system and this something is something that I don't think is is something that I don't think is about talked about enough you know we hear so talked about enough you know we hear so that often that quote unquote cortisol is bad often that quote unquote cortisol is bad a it's a stress hormone listen cortisol is it's a stress hormone listen cortisol is provided fantastic provided that it is elevated fantastic provided that it is elevated in early in the day and not late in the day early in the day and not late in the day evening or evening also cortisol does have or evening also cortisol does have Beyond thresholds Beyond which if it's too high thresholds Beyond which if it's too high be can be bad for us but it's also the case can be bad for us but it's also the case if that if cortisol levels are too low that if cortisol levels are too low bad that's bad for us and it's especially that's bad for us and it's especially for bad for the functioning of our immune bad for the functioning of our immune because system because glucocorticoids of which system because glucocorticoids of which is cortisol is have an important role in cortisol is have an important role in those activating those natural killer cells of activating those natural killer cells of innate the innate immune system they are one of the innate immune system they are one of primary the primary signals by which those inter the primary signals by which those inter like lucans like interlan 1 and interlan 6 lucans like interlan 1 and interlan 6 deployed are deployed in our body and so very are deployed in our body and so very we'll often we'll hear stress increases often we'll hear stress increases and inflammation and indeed interlukin 1 inflammation and indeed interlukin 1 6

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interlan 6 are pro-inflammatory you interlan 6 are pro-inflammatory you think might think oh my goodness I don't want might think oh my goodness I don't want I that I don't want cortisol I don't want that I don't want cortisol I don't want Incans these Incans elevated but guess what the these Incans elevated but guess what the response inflammation response is also an inflammation response is also an component important component of that innate important component of that innate system immune system that allows us to combat immune system that allows us to combat so infections so in trying to keep our infections so in trying to keep our immune innate immune system tuned up I realize innate immune system tuned up I realize not that's not a biological statement tuned that's not a biological statement tuned but up but keep our immune system up but keep our immune system at functioning at its best we want functioning at its best we want available inflammation available as a tool to inflammation available as a tool to infection combat infection we want cortisol combat infection we want cortisol as available as a way to activate that available as a way to activate that and inflammation and other aspects of our inflammation and other aspects of our system immune system we just don't want so much immune system we just don't want so much and cortisol and so much inflammation that cortisol and so much inflammation that can't we can't sleep and that our gut we can't sleep and that our gut suffers microbiome suffers and that brings me to microbiome suffers and that brings me to other the other component that's important for the other component that's important for basic the basic functioning of your immune the basic functioning of your immune so system so that you can be at your system so that you can be at your when strongest when you inevitably encounter strongest when you inevitably encounter cold those cold and flu viruses why do I say those cold and flu viruses why do I say look inevitably look if you exist in the inevitably look if you exist in the that world that is if you live live on planet world that is if you live live on planet you Earth you are going to be bombarded with Earth you are going to be bombarded with viruses different viruses and bacteria and different viruses and bacteria and and

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funguses and all this stuff throughout funguses and all this stuff throughout days your days and yes in those winter months your days and yes in those winter months people because people are spending more time because people are spending more time and indoors and they're touching each other indoors and they're touching each other surfaces and surfaces more breathing on each and surfaces more breathing on each more other more sneezing on each other more other more sneezing on each other more so and so on and so forth there is more and so on and so forth there is more of propagation of colds and flu so if we propagation of colds and flu so if we a take a step back and we ask how can I take a step back and we ask how can I my have my immune system as strong and have my immune system as strong and as ready as possible to combat cold and flu ready as possible to combat cold and flu we viruses we get to those Basics it's make viruses we get to those Basics it's make you're sure you're getting enough quality sleep sure you're getting enough quality sleep night each night how much is enough however each night how much is enough however you much you need in order to not feel much you need in order to not feel during sleepy during the day except maybe the sleepy during the day except maybe the for requirement for a short nap of anywhere requirement for a short nap of anywhere 10 from 10 to 30 minutes not everyone from 10 to 30 minutes not everyone that requires that but that's perfectly requires that but that's perfectly to normal to have an afternoon dip in normal to have an afternoon dip in that energy that can be restored with a short energy that can be restored with a short or nap or non-sleep deep bre we'll provide nap or non-sleep deep bre we'll provide to links to non-sleep deep breast and other links to non-sleep deep breast and other in tools in the show note captions that you tools in the show note captions that you are know are zero cost tools to allow you to know are zero cost tools to allow you to your recover your energy some people just recover your energy some people just take simply take a nap and that sort of thing simply take a nap and that sort of thing you if you want tools for improving your if you want tools for improving your and sleep and making sure that you're sleep and making sure that you're enough getting enough quality sleep each night getting enough quality sleep each night will

1:06:00

we will also provide a link to our zeroc we will also provide a link to our zeroc sleep cost sleep tool kit that details that in cost sleep tool kit that details that in form PDF form it just lists out the things PDF form it just lists out the things you that you can do or take if that's your that you can do or take if that's your and choice and so on and so forth and of choice and so on and so forth and of we've course we've done episodes on quality course we've done episodes on quality and nutrition and what that means we've done nutrition and what that means we've done on episodes on stress and how to combat episodes on stress and how to combat and stress and we've done episodes on the stress and we've done episodes on the gut so-called gut microbiome but right now I so-called gut microbiome but right now I want just want to mention that the gut just want to mention that the gut which microbiome which are the trillions of microbiome which are the trillions of microbacteria little microbacteria that interact little microbacteria that interact with heavily with the immune system and help heavily with the immune system and help the support the immune system you want to support the immune system you want to the keep the gut microbiome healthy so keep the gut microbiome healthy so notice you'll notice that we include some tools you'll notice that we include some tools to related to the gut microbiome here in a related to the gut microbiome here in a and moment and and this is very important moment and and this is very important in keep in mind that the microbiome doesn't keep in mind that the microbiome doesn't exist just exist in the gut so often these just exist in the gut so often these we days we hear about the gut microbiome days we hear about the gut microbiome I'm and I'm oh so happy that the gut and I'm oh so happy that the gut is microbiome is getting the attention that microbiome is getting the attention that deserves it deserves in the context of mental it deserves in the context of mental physical health physical health and performance health physical health and performance we but we can't forget that the microbiome but we can't forget that the microbiome exists also exists on the surface of the eye also exists on the surface of the eye in and in the nasal passages and indeed the and in the nasal passages and indeed the that's microbiome that's specific to the nasal microbiome that's specific to the nasal as

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passages as I mentioned before is very passages as I mentioned before is very from different from the microbiome that different from the microbiome that within exists within the mouth and the exists within the mouth and the that microbiome that exists within the mucosa microbiome that exists within the mucosa the of the nasal passages seems to be the of the nasal passages seems to be the effective most effective at combating any viruses most effective at combating any viruses we that we encounter especially cold and that we encounter especially cold and viruses flu viruses so while ideally you would flu viruses so while ideally you would encounter never encounter a colder flu virus we never encounter a colder flu virus we that know that if the colder flu viruses go know that if the colder flu viruses go through in through the nasal passages you stand in through the nasal passages you stand greatest the greatest chance of combating that the greatest chance of combating that cold particular cold or flu so what does that particular cold or flu so what does that this mean this is where I get to make a mean this is where I get to make a push strong push for being a nasal breather strong push for being a nasal breather in certainly in sleep you want to be a certainly in sleep you want to be a breather nasal breather but also throughout the nasal breather but also throughout the unless day unless you're speaking or unless day unless you're speaking or unless exercising you're exercising hard enough that you you're exercising hard enough that you to need to breathe through your mouth or need to breathe through your mouth or you're unless you're eating being a nasal unless you're eating being a nasal is breather is known to provide the right breather is known to provide the right the millu the right environment to keep that millu the right environment to keep that microbiome nasal microbiome at its healthiest and nasal microbiome at its healthiest and promote to promote the diversity of microbiota to promote the diversity of microbiota the in the nasal passages that can best in the nasal passages that can best you protect you against colds and flu and protect you against colds and flu and are

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there are a growing number of studies there are a growing number of studies point that point to this fact I'll provide a that point to this fact I'll provide a to link to one that I like very much which link to one that I like very much which entitled is entitled alterations in oral nasal is entitled alterations in oral nasal microbiota Fingal microbiota and salivary proteins Fingal microbiota and salivary proteins mouth in mouth breathing children this is but in mouth breathing children this is but study one study pointing to the fact that one study pointing to the fact that a being a nasal breather is a good thing being a nasal breather is a good thing breathing mouth breathing children and mouth mouth breathing children and mouth adults breathing adults meaning children and breathing adults meaning children and that adults that default to mouth breathing adults that default to mouth breathing to tend to get more in C of of the upper tend to get more in C of of the upper tract respiratory tract including colds and respiratory tract including colds and consciously flu consciously focusing on nasal flu consciously focusing on nasal is breathing is one of the best things that breathing is one of the best things that can we can all do to combat any colds or flu we can all do to combat any colds or flu we that we might encounter so earlier we that we might encounter so earlier we about talked about trying to avoid touching talked about trying to avoid touching eyes your eyes at least without washing your your eyes at least without washing your first hands first or sanitizing your hands hands first or sanitizing your hands after first after you meet somebody keeping in first after you meet somebody keeping in that mind that most people do that mind that most people do that here unconsciously here we are also saying unconsciously here we are also saying you when you enter a room you're hanging out when you enter a room you're hanging out peoplebe with peoplebe you're waiting for public with peoplebe you're waiting for public or transportation or you're at work work or transportation or you're at work work or down walking down the hallway unless you are walking down the hallway unless you are hard

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exercising hard unless you are talking exercising hard unless you are talking to try to focus on being a nasal breather try to focus on being a nasal breather are there are a bunch of other reasons to be there are a bunch of other reasons to be nasal a nasal breather as well but this is one a nasal breather as well but this is one the of the primary ones and I'll provide a of the primary ones and I'll provide a to link to another reference which is the link to another reference which is the Jaws book Jaws by my colleagues at Stanford book Jaws by my colleagues at Stanford talks which talks about nasal breathing and which talks about nasal breathing and importance the importance of nasal breathing but the importance of nasal breathing but the also the degree to which children and also the degree to which children and open adults open themselves up to increased adults open themselves up to increased of levels of viral infections as well as levels of viral infections as well as infections bacterial infections but viral bacterial infections but viral in infections in particular when they rely infections in particular when they rely mouth on mouth breathing and the incredible on mouth breathing and the incredible of benefits of doing this very simple zeroc benefits of doing this very simple zeroc thing cost thing of whenever you can cost thing of whenever you can remember consciously remember to breathing consciously remember to breathing your through your nose as opposed to through your nose as opposed to through breathing through your mouth and just as breathing through your mouth and just as additional an additional point about nasal an additional point about nasal because breathing because I can't resist telling breathing because I can't resist telling this you this I just think it's so cool such you this I just think it's so cool such interesting an interesting an interesting when adaptation when we breathe through our adaptation when we breathe through our we nose we heat the air in a way that's nose we heat the air in a way that's different very different from the way we heat the very different from the way we heat the when air when we mouth breathe and by heating air when we mouth breathe and by heating air the air that's coming into the nasal the air that's coming into the nasal it

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passages it shifts the probability that passages it shifts the probability that flu colder flu viruses will successfully colder flu viruses will successfully in embed in the mucosal lining and infect embed in the mucosal lining and infect underlying the underlying cells and get into the the underlying cells and get into the cells other cells and tissues of our body so other cells and tissues of our body so whole this whole thing about nasal breathing this whole thing about nasal breathing important is important and effective at the level is important and effective at the level temperature of temperature regulation of the millu of temperature regulation of the millu the within the nose and therefore the within the nose and therefore the that viruses that end up in the nose as well viruses that end up in the nose as well the as the mucosal line and the chemicals as the mucosal line and the chemicals by made by the mucosal line made by the mucosal line again and again the nose is a very different and again the nose is a very different than place than the mouth in fact I'll place than the mouth in fact I'll a provide a link to yet another paper uh provide a link to yet another paper uh is which is entitled human nasal microbiota which is entitled human nasal microbiota a it's a really interesting paper it's it's a really interesting paper it's an actually an interview with a scientist actually an interview with a scientist expert who's expert in the nasal microbiome who's expert in the nasal microbiome about talking about how this structure within talking about how this structure within nose our nose really is the primary defense our nose really is the primary defense by site by which we destroy potentially site by which we destroy potentially viruses incoming viruses so if it sounds overly incoming viruses so if it sounds overly just simple just breathe through your nose it simple just breathe through your nose it very is very simple but it's also very is very simple but it's also very now effective now it's also clearly the case effective now it's also clearly the case keeping

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that keeping your gut microbiome is that keeping your gut microbiome is for advantageous for keeping your innate advantageous for keeping your innate system immune system at its most robust level immune system at its most robust level functioning of functioning and I should mention that of functioning and I should mention that gut your gut microbiome isn't just about your gut microbiome isn't just about stomach your stomach you know we hear the word your stomach you know we hear the word and gut and we think stomach but it's gut and we think stomach but it's the actually the entire length of your actually the entire length of your tract digestive tract from your mouth out the digestive tract from your mouth out the end other end and different microbiota exist other end and different microbiota exist different at different locations along that tract at different locations along that tract mucosa of mucosa and there are a couple things of mucosa and there are a couple things one that one can do in order to make sure that one can do in order to make sure the that the gut microbiome is best that the gut microbiome is best along supported along that entire length the supported along that entire length the one first one is that and this was covered first one is that and this was covered the on the episode that we did with my on the episode that we did with my Justin colleague Justin sonenberg who is a colleague Justin sonenberg who is a expert world expert in the gut microbiome and world expert in the gut microbiome and is that is to consume anywhere from two to that is to consume anywhere from two to servings four servings of low sugar fermented four servings of low sugar fermented per foods per day so things like sourkraut foods per day so things like sourkraut like things like kimchi things like kefir things like kimchi things like kefir like things like kombucha it can be a little things like kombucha it can be a little of bit of work to figure out which of these bit of work to figure out which of these like you like and which ones you're willing you like and which ones you're willing consume to consume on a regular basis but it's to consume on a regular basis but it's clear

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very clear that the brine you know that very clear that the brine you know that of kind of uh salty solution around the kind of uh salty solution around the and sauerkraut and by the way when I say sauerkraut and by the way when I say what sauerkraut what we're talking about here sauerkraut what we're talking about here the is the type that has to be refrigerated is the type that has to be refrigerated contains it contains what are called live it contains what are called live as cultures as opposed to the sauerkraut cultures as opposed to the sauerkraut can that can exist in the non-refrigerated that can exist in the non-refrigerated of portion of the store or pickles that portion of the store or pickles that have also have that Brine and that have to be also have that Brine and that have to be in kept in the refrigerator even before kept in the refrigerator even before opened they're opened and of course like yogurt they're opened and of course like yogurt have which have active live cultures those which have active live cultures those the are the sorts of things that are going are the sorts of things that are going best to best support the diversity of to best support the diversity of along microbiota along the entire length of microbiota along the entire length of gut the gut microbiome such that your gut the gut microbiome such that your gut can microbiome can do its job in supporting microbiome can do its job in supporting nervous your nervous system but here especially your nervous system but here especially the in the context of today's discussion in the context of today's discussion immune your immune system now the low sugar your immune system now the low sugar of component of low sugar fermented foods component of low sugar fermented foods important is important because what we know is is important because what we know is if that if you're consuming yogurts with a that if you're consuming yogurts with a of lot of sugar or you're consuming lot of sugar or you're consuming with kombucha with high levels of sugar or kombucha with high levels of sugar or consuming you're consuming pickles or sauerkraut you're consuming pickles or sauerkraut have

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that have a lot of sugar in them you're that have a lot of sugar in them you're going probably going to start to create some probably going to start to create some issues other issues related to the sugar what other issues related to the sugar what really you're really looking for are these low you're really looking for are these low fermented sugar fermented foods and they can be a sugar fermented foods and they can be a bit little bit tricky to seek out in the little bit tricky to seek out in the but store but they're usually there and once store but they're usually there and once identify you identify the ones that you like you you identify the ones that you like you really should really aim to get two to four should really aim to get two to four of servings of those per day you can also servings of those per day you can also a consume a Prebiotic or probiotic in the consume a Prebiotic or probiotic in the of form of capsule form things like ag1 form of capsule form things like ag1 greens athletic greens also contain Prebiotic athletic greens also contain Prebiotic but probiotic but it's very clear that probiotic but it's very clear that two consuming two to four servings of low consuming two to four servings of low fermented sugar fermented foods per day is among sugar fermented foods per day is among best the best ways to promote health of the the best ways to promote health of the microbiome gut microbiome and that the gut gut microbiome and that the gut is microbiome is so so important for microbiome is so so important for the keeping the innate immune system keeping the innate immune system such thriving such that it can combat the thriving such that it can combat the or colds or flu that are trying to bombard colds or flu that are trying to bombard system your system now there's another tool your system now there's another tool you that you can use to enhance your gut that you can use to enhance your gut I microbiome I have to warn you this one microbiome I have to warn you this one make might make a few of you um cringe a might make a few of you um cringe a bit little bit but this is one that I little bit but this is one that I started actually started doing about four months actually started doing about four months um ago um it's an interesting one it kind ago um it's an interesting one it kind dates of dates back to some older quote of dates back to some older quote traditional unquote traditional medicine practices unquote traditional medicine practices it

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but it makes really good logical sense but it makes really good logical sense be to be fair I'm not aware of any to be fair I'm not aware of any control randomized control trial exploring the randomized control trial exploring the of use of this protocol but it's so simple use of this protocol but it's so simple completely and completely cost-free and it stands and completely cost-free and it stands strongly so strongly on the logic of how the gut so strongly on the logic of how the gut oral and oral microbiome work that frankly I and oral microbiome work that frankly I doing started doing it and you know whether or started doing it and you know whether or it's not it's placebo effect or not I don't not it's placebo effect or not I don't but know but I feel better and it's so easy know but I feel better and it's so easy do to do and it stands to potentially to do and it stands to potentially the improve the fun of your gut microbiome improve the fun of your gut microbiome that enough that I figured I would at least enough that I figured I would at least it share it with you and then you can share it with you and then you can so decide so what this protocol essentially decide so what this protocol essentially of consists of is before you go to sleep at consists of is before you go to sleep at or night or in the morning you pour night or in the morning you pour a yourself a little bit of water whatever yourself a little bit of water whatever you water you happen to consume just clean water you happen to consume just clean water clear water and then you take a sip of clear water and then you take a sip of water that water when you wake up in the that water when you wake up in the and morning and you swish it around in your morning and you swish it around in your and mouth and then you swallow it now for mouth and then you swallow it now for of those of you that are like oh gross those of you that are like oh gross think let's think about this is it really let's think about this is it really to gross to swish a little bit of water gross to swish a little bit of water in around in your mouth and then swallow around in your mouth and then swallow water that water when you first wake up prior that water when you first wake up prior brushing

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to brushing your teeth of course well it to brushing your teeth of course well it seem might seem gross to you but throughout might seem gross to you but throughout night the night when you're sleeping the night when you're sleeping if especially if you are a nasal breather especially if you are a nasal breather you while you sleep the environment within while you sleep the environment within mouth your mouth is such that you're breeding your mouth is such that you're breeding lot a lot of bacteria you are creating all a lot of bacteria you are creating all little those little those little that microbacteria that potentially can microbacteria that potentially can your inhabit your digestive tract and provide inhabit your digestive tract and provide least at least some of the substrate for the at least some of the substrate for the in microbiota in your digestive tract to microbiota in your digestive tract to and thrive and if that seems gross to you thrive and if that seems gross to you in keep in mind that's what having a keep in mind that's what having a gut healthy gut microbiome really is all healthy gut microbiome really is all so about so the protocol is very simple at about so the protocol is very simple at cost zero cost you take a swig of water swish zero cost you take a swig of water swish around it around and swallow it oddly it it around and swallow it oddly it taste doesn't taste bad um in fact it'll just doesn't taste bad um in fact it'll just like taste like swallowing um and in fact it taste like swallowing um and in fact it like tastes like swallowing a little bit of tastes like swallowing a little bit of it's water it's not as if it tastes like um water it's not as if it tastes like um breath bad breath or something like that it's a bad breath or something like that it's a simple very simple protocol that again no very simple protocol that again no control randomized control trials but really randomized control trials but really on stands on the logic of how the oral stands on the logic of how the oral and microbiome and the gut microbiome microbiome and the gut microbiome and

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interact and because what we're talking interact and because what we're talking here about here is supporting the function of about here is supporting the function of gut your gut microbiome such that it your gut microbiome such that it the supports the function of your inate supports the function of your inate system immune system such that you can avoid immune system such that you can avoid and colds and flu at least to me it seems colds and flu at least to me it seems a like a pretty low bar yes okay so to like a pretty low bar yes okay so to your bolster your inade immune system you bolster your inade immune system you to want to get that quality sleep as often want to get that quality sleep as often you as you possibly can you want to support as you possibly can you want to support gut the gut microbiome in the ways that we the gut microbiome in the ways that we described just described what about exercise we just described what about exercise we it hear it all the time time exercise is so hear it all the time time exercise is so for good for us it enhances the immune good for us it enhances the immune and system and on and on and listen I'm a system and on and on and listen I'm a believer huge believer in exercise I personally huge believer in exercise I personally to like to do three bouts of cardiovascular like to do three bouts of cardiovascular per exercise per week one long one medium exercise per week one long one medium short one short and I do three bouts of one short and I do three bouts of training resistance training each week all of resistance training each week all of and that and specifically what I do is that and specifically what I do is to available to you as a zeroc cross available to you as a zeroc cross in protocol in the form of a PDF we have a protocol in the form of a PDF we have a to link to that in the show note captions I link to that in the show note captions I have also have a whole episode about also have a whole episode about Fitness foundational Fitness and so on and so on foundational Fitness and so on and so on discussion the discussion we're going to have now the discussion we're going to have now is now is about what general forms of now is about what general forms of actually exercise actually do support the innate exercise actually do support the innate system

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immune system and and this is really immune system and and this is really what important what forms of exercise important what forms of exercise deplete actually deplete your innate immune actually deplete your innate immune this system this isn't talked about enough I system this isn't talked about enough I there think there are certain intensities and think there are certain intensities and of durations of exercise that make us more durations of exercise that make us more to vulnerable to colds and flu so we're vulnerable to colds and flu so we're to going to discuss that before we do that going to discuss that before we do that want I want to just briefly touch into I want to just briefly touch into that something that I hear a lot which is the something that I hear a lot which is the if question if I'm feeling a little bit question if I'm feeling a little bit should rundown should I exercise or not and to rundown should I exercise or not and to honest be honest there isn't a straightforward be honest there isn't a straightforward to answer to that question it's impossible answer to that question it's impossible me for me or for you to know whether or not for me or for you to know whether or not were you were indeed exposed to a cold or flu you were indeed exposed to a cold or flu you're and you're starting to combat it at the and you're starting to combat it at the of level of your Nate immune system or level of your Nate immune system or or whether or not you're just you know whether or not you're just you know a feeling a little bit feeling a little bit however sluggish however what we do know is that sluggish however what we do know is that you if you are feeling malaise at the level if you are feeling malaise at the level the of the body like your body is feeling of the body like your body is feeling it's different it's feeling heavier you're different it's feeling heavier you're tired feeling tired you're feeling tired at a feeling tired you're feeling tired at a of time of day that doesn't make sense time of day that doesn't make sense your given your usual patterns of being tired given your usual patterns of being tired feeling you're feeling tired in a way that you're feeling tired in a way that make doesn't make sense given how much sleep doesn't make sense given how much sleep got

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you got the night before right I mean you got the night before right I mean what here what we're talking about is ruling here what we're talking about is ruling any out any possible you know life stressor out any possible you know life stressor were you were up too late or you drank you were up too late or you drank at caffeine at the wrong time or something caffeine at the wrong time or something that like that what we know is that you're if like that what we know is that you're if feeling you're feeling that General malaise you're feeling that General malaise your across your whole body it is fairly across your whole body it is fairly that likely that you're coming down with likely that you're coming down with and something and that your best response to something and that your best response to would that would be to go home take a hot that would be to go home take a hot or shower or bath I'll explain why you shower or bath I'll explain why you want would want to do that in a few minutes would want to do that in a few minutes then and then get into bed early and even if and then get into bed early and even if can't you can't fall asleep to just be as you can't fall asleep to just be as and still and as relaxed as possible we know still and as relaxed as possible we know if that if you push into bouts of intense that if you push into bouts of intense or activity or even just push yourself to activity or even just push yourself to in engage in activity when you're feeling engage in activity when you're feeling down run down at that sort of whole body run down at that sort of whole body maybe level maybe a little tickle in your level maybe a little tickle in your you throat you are going to compromise the throat you are going to compromise the of function of your innate immune system function of your innate immune system it's and it's very likely that you're going and it's very likely that you're going get to get more sick than you would to get more sick than you would so otherwise so here's my suggestion if otherwise so here's my suggestion if starting you're starting to feel rundown at the you're starting to feel rundown at the of level of whole body malaise or you just level of whole body malaise or you just feel don't feel right don't feel right best you're best off taking a hot shower bath you're best off taking a hot shower bath getting and getting into bed or just getting and getting into bed or just getting bed into bed and trying to rest and get as into bed and trying to rest and get as sleep

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much sleep probably even a little bit of much sleep probably even a little bit of sleep extra sleep and here's why that whole extra sleep and here's why that whole malaise body malaise that extra fatigue that's body malaise that extra fatigue that's easily not easily explained by other factors in not easily explained by other factors in your your your have life have to do with the fact that when life have to do with the fact that when innate your innate immune system is activated your innate immune system is activated it's meaning it's already combating a cold or meaning it's already combating a cold or interlukin flu interlukin 1 and interlukin 6 have a flu interlukin 1 and interlukin 6 have a of way of interacting with a particular way of interacting with a particular area brain area called the dorsal rafay brain area called the dorsal rafay which nucleus which is choa block full of nucleus which is choa block full of that neurons that release serotonin and neurons that release serotonin and from serotonin from the dorsal rafay nucleus serotonin from the dorsal rafay nucleus on acts on specific regions of your acts on specific regions of your areas hypothalamus areas like the preoptic hypothalamus areas like the preoptic for region for those of you that want to region for those of you that want to and know and other areas of the hypothalamus know and other areas of the hypothalamus generate that generate a state of sleepiness in that generate a state of sleepiness in when addition when we are getting sick our addition when we are getting sick our patterns sleep patterns change we feel like we sleep patterns change we feel like we to need to sleep more but we don't feel as need to sleep more but we don't feel as from rested from that sleep and that has to rested from that sleep and that has to with do with the ways that serotonin do with the ways that serotonin with interacts with some of the components of interacts with some of the components of brain the brain circuitry involved in sleep the brain circuitry involved in sleep controls that controls slow wave or deep sleep that controls slow wave or deep sleep this and this is a whole discussion unto and this is a whole discussion unto I itself I actually covered a lot of the itself I actually covered a lot of the aspects

1:20:00

mechanistic aspects of this business of mechanistic aspects of this business of induced immune induced sleepiness and Malay is immune induced sleepiness and Malay is with associated with feeling sick in an associated with feeling sick in an about episode about interactions between the episode about interactions between the and neural and immune system that I will neural and immune system that I will provide also provide a link to in the show note also provide a link to in the show note but captions but suffice to say if you're captions but suffice to say if you're that feeling that whole body Mala is and feeling that whole body Mala is and if especially if you also have a little bit especially if you also have a little bit a of a throat tickle you're just not of a throat tickle you're just not right feeling right for you you're not feeling right for you you're not to accustomed to feeling that way at that accustomed to feeling that way at that of time of day or night well then I time of day or night well then I you encourage you to get rest because encourage you to get rest because are chances are you're already combating an chances are you're already combating an however infection however if you are out and infection however if you are out and a about a lot during the winter months or about a lot during the winter months or interacting you're interacting with a lot of people you're interacting with a lot of people virtue by virtue of work or public by virtue of work or public or transportation or whatever the gym Etc transportation or whatever the gym Etc a you're a school teacher maybe your kids you're a school teacher maybe your kids coming are coming home with colds and flu and are coming home with colds and flu and not you're not yet feeling that malaise you're not yet feeling that malaise not you're not feeling any throat tickle you're not feeling any throat tickle not you're not getting that kind of um kind you're not getting that kind of um kind burning of burning or tickle within your nasal of burning or tickle within your nasal when passages when you breathe you know we're passages when you breathe you know we're familiar all familiar with these things the all familiar with these things the the watering the eyes that kind of precedes watering the eyes that kind of precedes getting the getting the full-blown cold or flu the getting the full-blown cold or flu if well if you're not experiencing that well if you're not experiencing that and

1:21:00

stuff and you want to keep your inate stuff and you want to keep your inate system immune system strong and able to combat immune system strong and able to combat colds off colds and flu then we know that off colds and flu then we know that can exercise can be an excellent way to exercise can be an excellent way to the increase the output of that innate increase the output of that innate system immune system what I mean by that is the immune system what I mean by that is the intensity appropriate intensity and duration of appropriate intensity and duration of can exercise can act as a stressor that exercise can act as a stressor that a promotes a bit of inflammation yes the promotes a bit of inflammation yes the of release of cyto kindes and a bit of release of cyto kindes and a bit of of activation of the innate immune system activation of the innate immune system the including the production of more white including the production of more white cells blood cells natural killer cells such blood cells natural killer cells such you're that you're sort of prompting the innate that you're sort of prompting the innate system immune system to almost think that immune system to almost think that something there's something to battle such that if there's something to battle such that if ever you ever encounter an infection you can you ever encounter an infection you can it defeat it right off the bat so we're defeat it right off the bat so we're to going to get granular here about what we going to get granular here about what we by mean by proper intensity and duration of mean by proper intensity and duration of there's exercise there's a wonderful review that exercise there's a wonderful review that published was published in 2019 in the Journal of was published in 2019 in the Journal of and Sport and Health Science entitled The Sport and Health Science entitled The link compelling link between physical compelling link between physical and activity and the body's defense system activity and the body's defense system there's and there's a lot to this review article and there's a lot to this review article I'll but I'll just highlight a few of the but I'll just highlight a few of the features critical features that are going to critical features that are going to relate directly relate to protocols that I directly relate to protocols that I all think all of you are going to be think all of you are going to be in

1:22:00

interested in first of all we know that interested in first of all we know that that's exercise that's of 60 Minutes in exercise that's of 60 Minutes in or duration or less and that is intense but duration or less and that is intense but allout not allout effort okay here we're not not allout effort okay here we're not about talking about percentage of single talking about percentage of single max repetition max weight here we're not repetition max weight here we're not about talking about 70 to 85% of one's VO2 max talking about 70 to 85% of one's VO2 max we're what we're talking about is you what we're talking about is you gauging subjectively gauging what is a 10 out of subjectively gauging what is a 10 out of effort 10 effort like you could not do any more 10 effort like you could not do any more could you could not contribute any more effort you could not contribute any more effort that to that exercise bout and that's true to that exercise bout and that's true or whether or not we're talking about whether or not we're talking about training resistance training exercise or resistance training exercise or exercise cardiovascular exercise like running or cardiovascular exercise like running or or rowing or things of that sort what we rowing or things of that sort what we is know is that if you do that sort of know is that if you do that sort of for exercise for about 60 Minutes or exercise for about 60 Minutes or you Less you promote the exchange of Less you promote the exchange of between components between the blood and the components between the blood and the system lymphatic system that increase the lymphatic system that increase the of circulation of those cells and chemicals circulation of those cells and chemicals the within the innate immune system such within the innate immune system such not that not just during exercise but for that not just during exercise but for many

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many many hours afterwards maybe even as many many hours afterwards maybe even as as much as 24 hours afterwards your innate much as 24 hours afterwards your innate system immune system level of Baseline activity immune system level of Baseline activity ramped is ramped up allowing you to better is ramped up allowing you to better infections combat infections such as colds and flu combat infections such as colds and flu so okay so this is an incentive for getting okay so this is an incentive for getting regular a regular exercise of 60 Minutes or Less a regular exercise of 60 Minutes or Less per per per making day making it of sufficient intensity day making it of sufficient intensity your for your anate immune system to deploy for your anate immune system to deploy of more of those chemicals and for your more of those chemicals and for your and lymphatic and blood circulation to lymphatic and blood circulation to their increase their exchange of materials increase their exchange of materials that enough that your Nate immune system is enough that your Nate immune system is however bolstered however it is absolutely not bolstered however it is absolutely not case the case that more is better in fact the case that more is better in fact probably it's probably the case that less is it's probably the case that less is here's better here's what we know for sure and better here's what we know for sure and review this review covers sort of the extreme this review covers sort of the extreme these of these examples but for instance of these examples but for instance that people that do bouts of walking each day people that do bouts of walking each day about for about 60 Minutes brisk walking for about 60 Minutes brisk walking experience experience experience te- increased te- cell function so that's an increased te- cell function so that's an cell immune cell that goes out and combats immune cell that goes out and combats and cold and flu viruses and natural killer cold and flu viruses and natural killer activity

1:24:00

cell activity so those increase increase cell activity so those increase increase function macras function you are now familiar macras function you are now familiar these with these cells if you don't know with these cells if you don't know what exactly what they do just keep in mind exactly what they do just keep in mind you that you heard about these in the that you heard about these in the of context of what the innate immune system context of what the innate immune system to does to go out and fight colds and does to go out and fight colds and cyto flu cyto coses increase but not flu cyto coses increase but not okay dramatically okay so this is a mild dramatically okay so this is a mild response inflammation response stress hormones inflammation response stress hormones as such as cortisol epinephrine norep such as cortisol epinephrine norep also nephrine also called adrenaline and nephrine also called adrenaline and those noradrenaline those are deployed as well noradrenaline those are deployed as well 60 so 60 minutes or less of this moderate so 60 minutes or less of this moderate high-intensity to high-intensity exercise creates this to high-intensity exercise creates this stress mild stress response and an increase in mild stress response and an increase in function the function of the inate immune system the function of the inate immune system people however people that run a marathon and however people that run a marathon and I as I recall a marathon is 26.2 miles if as I recall a marathon is 26.2 miles if not I'm not I'm not they mistaken they experience a very mistaken they experience a very pattern different pattern of immune response to different pattern of immune response to long that long bout of exercise so here we're that long bout of exercise so here we're one comparing one hour of exercise to 3 comparing one hour of exercise to 3 is hours is that what it takes to run a hours is that what it takes to run a I marathon I have some friends that are marathon I have some friends that are I'm marathoners I'm guessing about three marathoners I'm guessing about three four

1:25:00

maybe four hours if you're really slow maybe four hours if you're really slow somewhere but somewhere between you know I don't but somewhere between you know I don't two know two and a half and three hours if know two and a half and three hours if trained you're trained up and you're doing it you're trained up and you're doing it you're and you're doing them regularly well and you're doing them regularly well the here's the point people who just ran a here's the point people who just ran a and marathon and people who have been marathon and people who have been for training for a marathon and are training for a marathon and are that approaching that Marathon are severely approaching that Marathon are severely compromised immune compromised the levels of their immune compromised the levels of their cell te- cell function are way below Baseline te- cell function are way below Baseline their meaning their inate immune system is not meaning their inate immune system is not nearly functioning nearly as well as it would functioning nearly as well as it would they if they were to not exercise at all if they were to not exercise at all natural their natural killer cell activity is their natural killer cell activity is greatly also greatly diminished these are huge also greatly diminished these are huge reductions huge reductions in these cells that is huge reductions in these cells that is the in the function of the inate immune in the function of the inate immune and system and their stress hormones and system and their stress hormones and inflammatory their inflammatory molecules such as their inflammatory molecules such as circulating cyto circulating in their blood are cyto circulating in their blood are high extremely high now again we're extremely high now again we're opposite representing opposite ends of the representing opposite ends of the here spectrum here with 1 hour or less of spectrum here with 1 hour or less of daily exercise daily versus 26.2 mile marathon exercise daily versus 26.2 mile marathon or exercise or half marathons as the case exercise or half marathons as the case be may be and let me be very direct I'm not may be and let me be very direct I'm not people discouraging people from running or discouraging people from running or for

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training for marathons or half marathons training for marathons or half marathons think I think that's great just understand I think that's great just understand you're what you're doing to your immune system what you're doing to your immune system you when you do that and take the necessary when you do that and take the necessary but precautions but I think most people precautions but I think most people to listening to this are trying to think listening to this are trying to think ways about ways that they can avoid getting about ways that they can avoid getting and colds and flu and certainly running colds and flu and certainly running is marathons is not going to be the way to marathons is not going to be the way to that do that quite the contrary the way to do do that quite the contrary the way to do is that is in addition to the other things that is in addition to the other things been we've been talking about to get regular we've been talking about to get regular maybe exercise maybe not every single day I'm exercise maybe not every single day I'm aan actually aan of taking one day per week actually aan of taking one day per week off completely off from exercise usually on completely off from exercise usually on day that day I'll do some sauna and cold if that day I'll do some sauna and cold if have I have it available to me but the point I have it available to me but the point this is this you don't have to exercise for is this you don't have to exercise for hour an hour a day in order to get this an hour a day in order to get this in Improvement in the inate immune response Improvement in the inate immune response show data show that you can get this data show that you can get this in Improvement in anate immune response Improvement in anate immune response as with as little as 20 minutes per day and with as little as 20 minutes per day and even probably even as little as 12 minutes probably even as little as 12 minutes day per day however if you're going to try per day however if you're going to try accomplish and accomplish this increase in the and accomplish this increase in the immune innate immune system function or output innate immune system function or output a with a shorter bout of exercise such as with a shorter bout of exercise such as minutes 12 minutes it better be 12 minutes of 12 minutes it better be 12 minutes of high-intensity very high-intensity training in fact very high-intensity training in fact what

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that's what lands on my uh for me it's that's what lands on my uh for me it's but Friday but it doesn't really matter Friday but it doesn't really matter day which day of the week there is one day which day of the week there is one day the of the week where I do a very short bout of the week where I do a very short bout cardiovascular of cardiovascular exercise but I'm of cardiovascular exercise but I'm hard sprinting hard for anywhere from 20 sprinting hard for anywhere from 20 to seconds to a minute and then I'm taking seconds to a minute and then I'm taking brief a brief period of rest and then a brief period of rest and then that repeating that for a total of 12 minutes repeating that for a total of 12 minutes some now some people here oh only 12 minutes now some people here oh only 12 minutes exercise of exercise required and they default to of exercise required and they default to minutes 12 minutes every single time they train 12 minutes every single time they train don't I don't think that's a good idea I think I don't think that's a good idea I think can we can take the law of averages here and we can take the law of averages here and the say the following I do believe everyone say the following I do believe everyone do should do a combination of should do a combination of training cardiovascular training and resistance cardiovascular training and resistance perhaps training perhaps I think in general not training perhaps I think in general not the on the same days but if you're going to on the same days but if you're going to that do that and you want to maintain healthy do that and you want to maintain healthy system immune system function my suggestion immune system function my suggestion I what I do is unless it's the long bout what I do is unless it's the long bout cardiovascular of cardiovascular training that I do of cardiovascular training that I do a once a week and long for me means 60 to once a week and long for me means 60 to minutes 90 minutes and sometimes longer if it's 90 minutes and sometimes longer if it's hike a hike which certainly doesn't require a hike which certainly doesn't require much that much intensity that much intensity suggest I suggest warming up for about 5 to 10 I suggest warming up for about 5 to 10 and minutes and then limiting your total minutes and then limiting your total duration

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workout duration to about 50 minutes workout duration to about 50 minutes 60 maybe 60 minutes if that's what's maybe 60 minutes if that's what's to required to complete what you need to do required to complete what you need to do order in order to keep with your exercise in order to keep with your exercise but goals but to be very careful about goals but to be very careful about 75 exceeding 75 minutes of exercise in any exceeding 75 minutes of exercise in any single one single exercise bout and if you one single exercise bout and if you back remember back to the beginning of the remember back to the beginning of the when episode when I said that I track what I episode when I said that I track what I on do on a day-to-day basis and I don't do do on a day-to-day basis and I don't do in it in a very detailed way but I do take it in a very detailed way but I do take of note of when I've gotten a bad flu or note of when I've gotten a bad flu or I cold I can tell you that in almost every cold I can tell you that in almost every case single case where I've gotten a bad flu single case where I've gotten a bad flu cold or cold there are two things that have or cold there are two things that have that preceded that bad flu or cold one is preceded that bad flu or cold one is deprivation sleep deprivation typically it would be sleep deprivation typically it would be where nights where I got two hours of sleep or nights where I got two hours of sleep or for less for more than one night okay the less for more than one night okay the thing second thing is anytime that I really second thing is anytime that I really it pushed it with exercise and went all out pushed it with exercise and went all out I and I went for 75 minutes and then I and I went for 75 minutes and then I to continued to 90 minutes and then maybe continued to 90 minutes and then maybe that later that day because somebody invited later that day because somebody invited on me on a run or something like that I me on a run or something like that I did also did that second run or that second also did that second run or that second of

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workout of some kind could be running in workout of some kind could be running in morning the morning and weight training in the the morning and weight training in the some afternoon some people can do that kind afternoon some people can do that kind training of training on a regular basis even and of training on a regular basis even and get not get sick I am not such a person I've not get sick I am not such a person I've to managed to maintain fairly consistent managed to maintain fairly consistent output Fitness output meaning the three Fitness output meaning the three and cardiovascular and the three weight cardiovascular and the three weight sessions training sessions per week for more than training sessions per week for more than decades several decades now and part of the several decades now and part of the I reason I think I've been able to do that reason I think I've been able to do that because is because I don't ever push too hard is because I don't ever push too hard too for too long within a given workout so for too long within a given workout so is this is really a call for moderation in this is really a call for moderation in of terms of the duration and intensity of terms of the duration and intensity of exercise the exercise that you're doing but we're the exercise that you're doing but we're talking not talking about really being laidback not talking about really being laidback not we're not talking about easy workouts we're not talking about easy workouts we're what we're talking about is an hour or what we're talking about is an hour or of less of moderate intensity to less of moderate intensity to exercise high-intensity exercise depending on the high-intensity exercise depending on the of duration of that exercise and keeping in duration of that exercise and keeping in that mind that when you're doing that you are mind that when you're doing that you are that activating that innate immune system you activating that innate immune system you literally are literally creating an immune are literally creating an immune you're response you're increasing inflammation response you're increasing inflammation increasing you're increasing those cyto kindes you're increasing those cyto kindes increasing you're increasing stress stress hormones you're increasing stress stress hormones have we have to start to think about exercise we have to start to think about exercise what for what it is which is a form of stress for what it is which is a form of stress induces that induces adaptations Dr Andy Galpin that induces adaptations Dr Andy Galpin a

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talked a lot about this in the series talked a lot about this in the series he that he did on exercise physiology it's that he did on exercise physiology it's excellent an excellent series that covers an excellent series that covers from everything from strength to hypertrophy everything from strength to hypertrophy speed to speed to endurance nutrition to speed to endurance nutrition you supplementation you can find all that at supplementation you can find all that at lab.com hubman lab.com very hubman lab.com very exercise easily exercise is a very potent tool we easily exercise is a very potent tool we that know that we know that in the context of know that we know that in the context of Aesthetics changing Aesthetics like body mass changing Aesthetics like body mass you composition you know increasing muscle composition you know increasing muscle fat reducing fat we know that in the context reducing fat we know that in the context reducing of reducing resting heart rate reducing of reducing resting heart rate reducing blood resting blood pressure we know that in resting blood pressure we know that in context the context of all these other health the context of all these other health here metrics here we're talking about using metrics here we're talking about using as exercise as a very potent tool to exercise as a very potent tool to the increase the function of the Nate immune increase the function of the Nate immune to system to keep you healthy not just system to keep you healthy not just the through the winter months but around the through the winter months but around the and year and especially if you're getting year and especially if you're getting sleep less sleep if you're interacting with less sleep if you're interacting with or kids or adults that are carrying kids or adults that are carrying home infections home from school or work on a infections home from school or work on a basis regular basis or maybe you even work in regular basis or maybe you even work in environment an environment like a hospital or a an environment like a hospital or a where clinic where you're regularly clinic where you're regularly with interacting with patients that have interacting with patients that have issues these issues one thing that I often get these issues one thing that I often get is asked is if I am sleep deprived should I asked is if I am sleep deprived should I and

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exercise and that's a little bit of a exercise and that's a little bit of a one tricky one my initial response for many tricky one my initial response for many was years was no no if you're sleep deprived years was no no if you're sleep deprived better you're better off not you're better off not however exercising however I now need to qualify exercising however I now need to qualify answer that answer because there are data that answer because there are data that showing that if you're sleep deprived showing that if you're sleep deprived you and you exercise especially if you and you exercise especially if you early exercise early in the day and it doesn't exercise early in the day and it doesn't your disrupt your sleep schedule so it's not disrupt your sleep schedule so it's not you making you go to sleep even later the making you go to sleep even later the night next night that it actually can cause next night that it actually can cause adjustments some adjustments in the function of your some adjustments in the function of your system immune system and in the way that you immune system and in the way that you your regulate your blood sugar that offset regulate your blood sugar that offset of some of the negative effects of sleep some of the negative effects of sleep that deprivation that said you should never deprivation that said you should never compromise ever compromise the amount of sleep you ever compromise the amount of sleep you get could get in order to get exercise such could get in order to get exercise such you that you run yourself down so what I'm that you run yourself down so what I'm saying really saying here is if you get one bad really saying here is if you get one bad sleep night's sleep should you skip your night's sleep should you skip your and workout and you feel like ah you know workout and you feel like ah you know not I'm not feeling sick and should I work I'm not feeling sick and should I work or out or should I go back to sleep out or should I go back to sleep going probably going back to sleep is the probably going back to sleep is the idea better idea but if you don't have the better idea but if you don't have the to option to go back to sleep for whatever option to go back to sleep for whatever you reason you can't fall back asleep then reason you can't fall back asleep then would you would be wise to do a bout of you would be wise to do a bout of but exercise but I would suggest reducing exercise but I would suggest reducing intensity

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the intensity and duration of that the intensity and duration of that by exercise by about 25% maybe even 50% and exercise by about 25% maybe even 50% and should that should allow you to offset any of that should allow you to offset any of negative the negative effects of sleep the negative effects of sleep for deprivation for that one night keep in deprivation for that one night keep in exercise mind exercise is not a replacement for mind exercise is not a replacement for and sleep and then to allow you to get to sleep and then to allow you to get to at sleep at the appropriate time later that sleep at the appropriate time later that and night and back onto a regular schedule night and back onto a regular schedule your keeping your innate immune system tuned keeping your innate immune system tuned and up and ready to combat any colds or flu up and ready to combat any colds or flu one now one more point about exercise and now one more point about exercise and we're here we're also going to dovetail in an here we're also going to dovetail in an point important point about nutrition in the important point about nutrition in the that review that I mentioned a few moments review that I mentioned a few moments they ago they cover some of the data from ago they cover some of the data from exploring studies exploring the post exercise studies exploring the post exercise response stress response so this is the post stress response so this is the post induced exercise induced increase in things like exercise induced increase in things like those cortisol those natural killer cells the cortisol those natural killer cells the of production of white blood cells and so production of white blood cells and so it's on it's very clear that if you are in a on it's very clear that if you are in a of state of chronic stress because you're state of chronic stress because you're exercising you're exercising a lot Andor because you're exercising a lot Andor because not you're not sleeping enough or for you're not sleeping enough or for reason whatever reason maybe you have a lot of whatever reason maybe you have a lot of stress Life stress it's very clear that Life stress it's very clear that ingesting

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ingesting ingesting after carbohydrates after exercise can help carbohydrates after exercise can help some attenuate some of the inflammation that attenuate some of the inflammation that exercise exercise exercise when induces when we talk about carbohydrates induces when we talk about carbohydrates talking we're talking about rice oatmeal pasta we're talking about rice oatmeal pasta sorts those sorts of things soal complex those sorts of things soal complex and carbohydrates and fruit post exercise carbohydrates and fruit post exercise been has been shown to attenuate to reduce has been shown to attenuate to reduce of some of the markers of inflammation by some of the markers of inflammation by 30 about 30 to about 30 to when 40% when contrasted with water only 40% when contrasted with water only especially intake especially if you're training intake especially if you're training so fasted so for those of you like me that fasted so for those of you like me that to like to wake up in the morning and just like to wake up in the morning and just fluids drink fluids you know for me it's water drink fluids you know for me it's water bate y bate coffee and by the way I've said y bate coffee and by the way I've said that before that people should delay their before that people should delay their intake caffeine intake 90 minutes if and only caffeine intake 90 minutes if and only they're if they're experiencing an afternoon if they're experiencing an afternoon but crash but that if you are exercising crash but that if you are exercising thing first thing in the morning it's first thing in the morning it's fine perfectly fine to ingest your caffeine perfectly fine to ingest your caffeine away right away so that gives you increase in right away so that gives you increase in for energy for that exercise that's energy for that exercise that's what certainly what I do on days that I certainly what I do on days that I but exercise but if you fast and then you're exercise but if you fast and then you're caffeine drinking caffeine and then you're drinking caffeine and then you're and exercising and that exercise goes longer exercising and that exercise goes longer 60

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than 60 Minutes certainly if it goes than 60 Minutes certainly if it goes than longer than 75 minutes you would do well longer than 75 minutes you would do well ingest to ingest some complex carbohydrates to ingest some complex carbohydrates also maybe also some fruit perhaps not maybe also some fruit perhaps not after immediately after exercise but within immediately after exercise but within 45 the 45 minutes or so or hour or so after the 45 minutes or so or hour or so after so exercise so that you're not ramping up exercise so that you're not ramping up inflammatory those inflammatory molecules and leaving those inflammatory molecules and leaving ramped them ramped up for many hours into the them ramped up for many hours into the and morning and throughout the day because morning and throughout the day because course of course this episode is not about of course this episode is not about and exercise and nutrition but here we're exercise and nutrition but here we're about talking about the role that exercise and talking about the role that exercise and play nutrition play in helping us combat nutrition play in helping us combat and colds and flu by increasing the function colds and flu by increasing the function that of that innate immune system and the of that innate immune system and the why reasons why carbohydrates can have this reasons why carbohydrates can have this on effect on cortisol Etc is an interesting effect on cortisol Etc is an interesting important and important discussion into itself and important discussion into itself leave we'll leave it for another episode but we'll leave it for another episode but that keep that in mind also I don't know keep that in mind also I don't know you about you but a nice bowl of oatmeal about you but a nice bowl of oatmeal fruit some fruit and a protein drink or some some fruit and a protein drink or some after eggs after an hour or so of exercise in eggs after an hour or so of exercise in morning the morning when I haven't eaten the morning when I haven't eaten since anything since the night before tastes anything since the night before tastes really really really good so continuing with really really good so continuing with theme the theme of things that we can do at the theme of things that we can do at level the level of behaviors to improve the the level of behaviors to improve the of function of our innate immune system and function of our innate immune system and colds

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combat colds and flu perhaps even combat colds and flu perhaps even us prevent us from getting colds and flu at prevent us from getting colds and flu at but all but certainly help combat them if all but certainly help combat them if initially they've initially made their way into they've initially made their way into system our system but we haven't developed our system but we haven't developed symptoms full-blown symptoms and we want to full-blown symptoms and we want to those prevent those full-blown symptoms is the prevent those full-blown symptoms is the of use of deliberate heat exposure in use of deliberate heat exposure in sauna particular sauna there's a nice study on particular sauna there's a nice study on that this that was published very recently this that was published very recently the 2023 the title of the study is the 2023 the title of the study is the of effects of a single and series of effects of a single and series of sauna finished sauna sessions on the immune finished sauna sessions on the immune response system response and heat shock protein system response and heat shock protein levels 70 levels in trained and untrained men 70 levels in trained and untrained men a it's a very interesting study they it's a very interesting study they athletically compared athletically trained and compared athletically trained and trained non-athletic trained men as most of you non-athletic trained men as most of you know probably know when you get into a hot probably know when you get into a hot heart sauna heart rate increases there's vasod sauna heart rate increases there's vasod there's dilation there's the increase in the dilation there's the increase in the of release of heat shock proteins there's release of heat shock proteins there's increase the increase in things like dorphin the increase in things like dorphin if which if it's sufficiently hot are which if it's sufficiently hot are to increased to levels that make us feel increased to levels that make us feel kind kind kind of agitated and not so good we kind kind of agitated and not so good we to have to actively calm ourselves in the have to actively calm ourselves in the so sauna so we're not talking about an easy sauna so we're not talking about an easy at cruise at 150° fenhe we're talking about cruise at 150° fenhe we're talking about up

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getting up into the you know 180 degree getting up into the you know 180 degree or Fahrenheit or 210 degree Fahrenheit Fahrenheit or 210 degree Fahrenheit maybe range maybe even higher if you're heat range maybe even higher if you're heat and adapted and that the dorphin makes you adapted and that the dorphin makes you lousy feel lousy in the short term but that it feel lousy in the short term but that it a upregulates a bunch of different upregulates a bunch of different mechanisms biological mechanisms that give you kind biological mechanisms that give you kind low-level of low-level Euphoria and actually the of low-level Euphoria and actually the to capacity to experience more feelings of capacity to experience more feelings of from well-being from the endorphins that you well-being from the endorphins that you after make after you get out of the sauna this make after you get out of the sauna this oh is oh so important to understand whether is oh so important to understand whether not or not we're talking about exercise or or not we're talking about exercise or cold deliberate cold exposure or deliberate deliberate cold exposure or deliberate exposure heat exposure what happens during the heat exposure what happens during the exposure heat exposure cold exposure exercise is heat exposure cold exposure exercise is often more often than not just the trigger for more often than not just the trigger for long-term the long-term adaptation that we're the long-term adaptation that we're just seeking just like exercise increases seeking just like exercise increases heart your heart rate and blood pressure but your heart rate and blood pressure but leads then leads to reductions in resting then leads to reductions in resting rate heart rate and blood pressure and so on heart rate and blood pressure and so on so and so forth this study is interesting and so forth this study is interesting there and there are a lot of different and there are a lot of different from takeaways from this study because they takeaways from this study because they these compare these two different compare these two different I'll populations I'll just give you the top populations I'll just give you the top of Contour of what the protocol entailed Contour of what the protocol entailed were there were 10 sauna sessions each of there were 10 sauna sessions each of sauna

1:37:00

those sauna sessions were three rounds those sauna sessions were three rounds 15 of 15 minutes of sauna so one session of 15 minutes of sauna so one session going meant going into the sauna the sauna was meant going into the sauna the sauna was a of a given temperature but I think for of a given temperature but I think for people most people what's going to work in most people what's going to work in of terms of what parallels the study is terms of what parallels the study is to going to be somewhere between 176 and going to be somewhere between 176 and degrees 210 degrees Fahrenheit depending on how 210 degrees Fahrenheit depending on how adapted heat adapted you are always be safe heat adapted you are always be safe do don't do this if you're pregnant don't don't do this if you're pregnant don't if this if you're a child Etc so they're this if you're a child Etc so they're three doing three rounds of 15 minutes each doing three rounds of 15 minutes each by separated by 2 minutes during that 2 separated by 2 minutes during that 2 they minutes they take a cool shower where minutes they take a cool shower where cool they cool off in some way they're not they cool off in some way they're not into going into a cold plunge but they're going into a cold plunge but they're off cooling off with a cool cooling off with a cool and shower and they're doing that three shower and they're doing that three that's times that's one times that's one they session they do 10 sessions those sauna session they do 10 sessions those sauna were sessions were spaced apart by at least a sessions were spaced apart by at least a days few days and the entire experiment few days and the entire experiment all meaning all 10 sessions were completed meaning all 10 sessions were completed a within a 3-we period and then a bunch of within a 3-we period and then a bunch of were things were measured like the amount of things were measured like the amount of blood white blood cells and immune cells that white blood cells and immune cells that deployed were deployed after the first session were deployed after the first session the

1:38:00

versus the third versus the eth versus versus the third versus the eth versus 10th the 10th and so on as well as the levels the 10th and so on as well as the levels cortisol of cortisol and inflammatory markers of cortisol and inflammatory markers are there are a lot of different things there are a lot of different things in measured in this study here's what we measured in this study here's what we sauna know sauna baths as they're calling them know sauna baths as they're calling them in resulted in a statistically significant resulted in a statistically significant in increase in cortisol concentration after increase in cortisol concentration after first the first and the 10th sauna session the first and the 10th sauna session so okay so every time you go into the sauna okay so every time you go into the sauna getting you're getting an increase in cortisol you're getting an increase in cortisol know we know that because the heat is a we know that because the heat is a again stressor again don't think about heat as stressor again don't think about heat as you're oh you're just kind of relaxing in the oh you're just kind of relaxing in the so onet so nice you're getting a cortisol onet so nice you're getting a cortisol cortisol response cortisol is a glucocorticoid response cortisol is a glucocorticoid hormone stress hormone as it's sometimes called stress hormone as it's sometimes called can which can be a good thing if it sets in which can be a good thing if it sets in a motion a number of other things such as motion a number of other things such as increase the increase in the activity of the the increase in the activity of the immune anate immune system and indeed that is anate immune system and indeed that is they what they observed after and here I'm what they observed after and here I'm after paraphrasing after the first and 10th paraphrasing after the first and 10th baths Saab baths they witnessed an increase in Saab baths they witnessed an increase in count lucite count lucaites are a particular lucite count lucaites are a particular of type of cell of the inate immune system type of cell of the inate immune system only however only after the last sauna however only after the last sauna did session did this change reach session did this change reach significance

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statistical significance in the trained statistical significance in the trained so group so what they observed was that group so what they observed was that who athletes who are trained are used to athletes who are trained are used to in being in high heat conditions because of being in high heat conditions because of athletic their athletic training people who are their athletic training people who are trained not trained in athletics are not used to not trained in athletics are not used to there that there are a lot of different ways that there are a lot of different ways look to look at these data but the simplest to look at these data but the simplest is takeaway is that if you are already very takeaway is that if you are already very adapted heat adapted because you do sauna heat adapted because you do sauna or regularly or you exercise regularly well regularly or you exercise regularly well it's then it's going to take a stronger then it's going to take a stronger or stimulus or more sauna either longer or stimulus or more sauna either longer or or hotter or more frequent to get the sorts hotter or more frequent to get the sorts increases of increases in innate immune response of increases in innate immune response compared as compared to someone who's never done as compared to someone who's never done who's sauna who's not exercising regularly and sauna who's not exercising regularly and just that just makes sense if something isn't that just makes sense if something isn't to stressful to you you're not going to get stressful to you you're not going to get stimulation the stimulation of that innate immune the stimulation of that innate immune and response and the overall takeaway from response and the overall takeaway from study this study was that I do believe that if this study was that I do believe that if feeling you're feeling run down a little bit bit you're feeling run down a little bit bit if or if you're just trying to keep colds or if you're just trying to keep colds flu and flu at Bay having some regular is and flu at Bay having some regular is of

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practice of getting into the sauna for practice of getting into the sauna for rounds three rounds of 15 minutes separated by three rounds of 15 minutes separated by cool two-minute cool off you don't two-minute cool off you don't have necessarily have to do a cold shower or necessarily have to do a cold shower or cold a cold Plunge in between although I a cold Plunge in between although I see don't see why you couldn't or wouldn't don't see why you couldn't or wouldn't could you could also just get out of the sauna you could also just get out of the sauna be and be in the cool air and then get back and be in the cool air and then get back or in or perhaps you do something more akin in or perhaps you do something more akin what's to what's been shown in other studies to what's been shown in other studies explore that explore the relationship between that explore the relationship between exposure heat exposure and immune response which heat exposure and immune response which to is to do two rounds of 20 minutes or one is to do two rounds of 20 minutes or one of round of 30 minutes in the sauna round of 30 minutes in the sauna you whatever you can do safely and whatever you can do safely and keep comfortably keep in mind safety is Key comfortably keep in mind safety is Key harm Don't harm yourself I say that not to Don't harm yourself I say that not to me protect me but to protect protect me but to protect that you that sauna is an effective way of you that sauna is an effective way of the increasing the activity of the inate increasing the activity of the inate system immune system it increases Lucy levels immune system it increases Lucy levels it yes it increases cortisol levels but in yes it increases cortisol levels but in way a way that promote the activity of the a way that promote the activity of the immune inate immune system however and here we inate immune system however and here we back are back to exactly the same thing we are back to exactly the same thing we about said about exercise if you're already said about exercise if you're already really feeling really rund down feeling kind of feeling really rund down feeling kind of in heaviness in the body you don't feel heaviness in the body you don't feel you're well you're starting to get some well you're starting to get some don't

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sniffles don't get in a very hot sauna sniffles don't get in a very hot sauna for but for sake of keeping colds and flu at but for sake of keeping colds and flu at sure Bay sure do three rounds of 15 minutes Bay sure do three rounds of 15 minutes the in the sauna between 176 degrees 210 in the sauna between 176 degrees 210 whatever degrees whatever you can safely tolerate degrees whatever you can safely tolerate those take those two-minute breaks in between take those two-minute breaks in between do maybe do a cold shower or coolish shower maybe do a cold shower or coolish shower just maybe just stand outside the sauna in maybe just stand outside the sauna in if between if you're feeling really strong between if you're feeling really strong a do a coal plunge for a minut two minutes do a coal plunge for a minut two minutes between in between you don't have to but you in between you don't have to but you could certainly could and then get back in and certainly could and then get back in and repeat then repeat or just do one 20 minute then repeat or just do one 20 minute or session or 30 minute session all of session or 30 minute session all of have which have been shown to promote the which have been shown to promote the of activity of the Nate immune system activity of the Nate immune system and however and I realize I said this before however and I realize I said this before I but I feel like I need to say it again but I feel like I need to say it again For especially For You hardcore exercisers especially For You hardcore exercisers people or people that really feel like oh I can or people that really feel like oh I can through push through if you're already sick and push through if you're already sick and have you have the symptoms of a colder flu you have the symptoms of a colder flu want you want to limit the amount of stress you want to limit the amount of stress your to your body you want to get into bed to your body you want to get into bed sleep and sleep if you can't sleep you want to and sleep if you can't sleep you want to you relax you do not want to exercise you relax you do not want to exercise you not should not exercise not only do you should not exercise not only do you to stand to get other people ill by going stand to get other people ill by going where places where you exercise but even if places where you exercise but even if exercise

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you exercise at home or in total you exercise at home or in total you're isolation you're going to prolong the isolation you're going to prolong the of duration of that illness because there duration of that illness because there many are many many reasons why being still are many many reasons why being still your slowing your circulation and allowing slowing your circulation and allowing innate your innate and then in that case your your innate and then in that case your immune adaptive immune system to kick in and adaptive immune system to kick in and those combat those infections is going to get combat those infections is going to get back you back into a regular exercise and you back into a regular exercise and regimen work regimen much much faster than would work regimen much much faster than would the be the case if you were to push through be the case if you were to push through so okay so now we get to the portion of the okay so now we get to the portion of the that discussion that I think probably many discussion that I think probably many are people are anticipating which is what people are anticipating which is what you can you take to reduce the probability can you take to reduce the probability getting of getting a colder flu or shorten the of getting a colder flu or shorten the of duration of a colder flu and I actually duration of a colder flu and I actually out put out a call on social media I asked put out a call on social media I asked question the question on Instagram and on X the question on Instagram and on X called formerly called Twitter you know what do formerly called Twitter you know what do do you do for a colder flu and what are you you do for a colder flu and what are you about curious about in terms of what one can curious about in terms of what one can for take for cold or flu and I got thousands take for cold or flu and I got thousands thousands upon thousands of answers upon thousands of answers many however many of those answers converged however many of those answers converged some on some common things things like taking on some common things things like taking I garlic I heard for instance that some garlic I heard for instance that some are people are chewing a raw clove of garlic people are chewing a raw clove of garlic day

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every day during the winter um I heard every day during the winter um I heard people about people who take fermented garlic about people who take fermented garlic people some people swear by eonia some people some people swear by eonia some people by swear by eonia vitamin C and Zinc now swear by eonia vitamin C and Zinc now are there are far too many compounds that there are far too many compounds that in exist in the wellness and indeed in the exist in the wellness and indeed in the literature medical literature to cover all of them medical literature to cover all of them I'm so I'm going to highlight a few that I so I'm going to highlight a few that I are think are especially interesting and think are especially interesting and have that have been shown in p reviewed that have been shown in p reviewed to science to be potentially useful some of science to be potentially useful some of you've these you've heard of before and some of these you've heard of before and some of I them I think are going to be surprising them I think are going to be surprising at or at least new to you first let's or at least new to you first let's what consider what most people believe to be consider what most people believe to be very a very effective way to hasten colds or a very effective way to hasten colds or that flu that is to make them last shorter flu that is to make them last shorter of duration of time than they would duration of time than they would maybe otherwise maybe even prevent colds or otherwise maybe even prevent colds or the flu the big one there is vitamin C we flu the big one there is vitamin C we all hear all the time vitamin C antioxidant hear all the time vitamin C antioxidant grew I grew up in an area where the Noel I grew up in an area where the Noel winning prize winning chemist lonus Pauling who prize winning chemist lonus Pauling who a was a fanatic about vitamin C he took was a fanatic about vitamin C he took many many many grams of vitamin C each day many many grams of vitamin C each day to used to tout the benefits of vitamin used to tout the benefits of vitamin here's

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C here's the deal there is some evidence C here's the deal there is some evidence it's and it's not great frankly that points and it's not great frankly that points the to the fact that taking 6 to8 grams to the fact that taking 6 to8 grams so grams so that's 6,000 to 8,000 grams so that's 6,000 to 8,000 of milligrams of Vitamin C per day that is milligrams of Vitamin C per day that is lot a lot of vitamin a lot of vitamin each C each day can C each day can delay perhaps delay the onset of a cold or perhaps delay the onset of a cold or the shorten the duration of a cold so here shorten the duration of a cold so here talking we're talking about very high doses and we're talking about very high doses and a not a very robust effect I should not a very robust effect I should that mention that for most people who aren't mention that for most people who aren't to accustomed to taking much vitamin C if accustomed to taking much vitamin C if were you were to take 6 to eight grams of you were to take 6 to eight grams of C vitamin C in capsule or powder or pill vitamin C in capsule or powder or pill chances form chances are you're going to form chances are you're going to some experience some significant gastric experience some significant gastric some distress some people can build up to distress some people can build up to level that level or take it with food in a way that level or take it with food in a way doesn't that doesn't cause that gastric distress that doesn't cause that gastric distress many but many people will experience gastric but many people will experience gastric there's distress there's been a lot said about distress there's been a lot said about C vitamin C and its other potential roles vitamin C and its other potential roles our in our physiology and I don't want to in our physiology and I don't want to on

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touch on those now because it may have touch on those now because it may have interesting some interesting roles in other aspects some interesting roles in other aspects our of our physiology but I have to say that of our physiology but I have to say that scouring in scouring the literature on vitamin C in scouring the literature on vitamin C encountered I encountered a recent paper so this was I encountered a recent paper so this was in published in 2023 and the title of this published in 2023 and the title of this is paper is retraction extra dose of paper is retraction extra dose of C vitamin C based on a daily vitamin C based on a daily shorten supplementation shorten the common cold supplementation shorten the common cold metaanalysis a metaanalysis of nine randomized a metaanalysis of nine randomized controlled controlled controlled what trials what is this paper that was trials what is this paper that was published recently published why is retraction the recently published why is retraction the word first word in the title Well turns out first word in the title Well turns out the that the metaanalysis of nine randomized that the metaanalysis of nine randomized trials control trials showing a small but control trials showing a small but Improvement significant Improvement in the outcomes significant Improvement in the outcomes colds for colds and flu or reduction in for colds and flu or reduction in of probability of getting colds and flu probability of getting colds and flu study that study was retracted and it was that study was retracted and it was on retracted on the basis of multiple retracted on the basis of multiple of instances of an error in which the instances of an error in which the groups placebo groups had been double counted placebo groups had been double counted Trials in Trials more than the two intervention in Trials more than the two intervention so arms so there were some serious data arms so there were some serious data flaws

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analysis flaws in that metaanalysis now analysis flaws in that metaanalysis now is that is not to say that vitamin C is of that is not to say that vitamin C is of benefit zero benefit for reducing the zero benefit for reducing the of probability of colds and flu but must probability of colds and flu but must provided say provided that you're getting say provided that you're getting amounts sufficient amounts of vitamin C from sufficient amounts of vitamin C from food your food intake maybe you're also get a your food intake maybe you're also get a bit little bit in your vitamin mineral little bit in your vitamin mineral or supplement or if you take a foundational supplement or if you take a foundational like supplement like ag1 or something similar supplement like ag1 or something similar certainly almost certainly you're getting enough almost certainly you're getting enough C vitamin C it does not seem that taking vitamin C it does not seem that taking doses high doses of vitamin C and I would high doses of vitamin C and I would 6 Place 6 to8 grams of vitamin C in the Place 6 to8 grams of vitamin C in the dose high dose range is going to be effective high dose range is going to be effective treating for treating or preventing colds and flu for treating or preventing colds and flu more so more data may arrive in the near so more data may arrive in the near but future but vitamin C is probably not a future but vitamin C is probably not a good very good investment if you're taking it very good investment if you're taking it for solely for the purpose of enhancing your solely for the purpose of enhancing your system immune system function and staving off immune system function and staving off and colds and flu now what about vitamin D colds and flu now what about vitamin D hear we hear a lot these days about the we hear a lot these days about the of importance of having sufficient vitamin importance of having sufficient vitamin levels D levels and ideally everyone would get D levels and ideally everyone would get vitamin their vitamin D levels measured by their vitamin D levels measured by blood regular blood test I do get my blood regular blood test I do get my blood done work done every 6 months I find it be work done every 6 months I find it be informative

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incredibly informative tells me what's incredibly informative tells me what's on going on below the hood in ways that I going on below the hood in ways that I could never could be aware of where I not to never could be aware of where I not to that get that test but I realize that there's get that test but I realize that there's cost a cost to those tests and not everyone a cost to those tests and not everyone afford can afford can afford I them I think most Physicians would agree them I think most Physicians would agree supplementing that supplementing with anywhere from a that supplementing with anywhere from a to th000 to 2,000 IU of vitamin D per day th000 to 2,000 IU of vitamin D per day probably is probably safe for most people and is probably safe for most people and buffer will buffer that level of vitamin D in will buffer that level of vitamin D in system their system such that they're unlikely their system such that they're unlikely be to be deficient and unlikely to far to be deficient and unlikely to far what's exceed what's safe in the exceed what's safe in the however body however there are people who need body however there are people who need levels higher levels of vitamin D higher levels of vitamin D in supplementation in order to achieve supplementation in order to achieve amounts sufficient amounts of vitamin D for sufficient amounts of vitamin D for mental their mental health and physical health their mental health and physical health mean I mean vitamin D is involved in a lot of I mean vitamin D is involved in a lot of processes different processes in the brain and different processes in the brain and now body now it is clear that people who are body now it is clear that people who are D vitamin D deficient so these are people vitamin D deficient so these are people vitamin whose vitamin D level levels have been whose vitamin D level levels have been oftentimes measured oftentimes have diminished measured oftentimes have diminished system immune system function and are more immune system function and are more to prone to acute respiratory tract prone to acute respiratory tract there's

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infections there's a very lengthy and infections there's a very lengthy and interesting very interesting review entitled vitamin very interesting review entitled vitamin supplementation D supplementation to prevent acute D supplementation to prevent acute tract respiratory tract infections systematic respiratory tract infections systematic and review and metaanalysis of individual review and metaanalysis of individual data participant data this is a beast of a participant data this is a beast of a um thing um I did read it all very very thing um I did read it all very very many interesting many many interesting many many the studies the exact takeaways from a large studies the exact takeaways from a large like review like this of 20 randomized review like this of 20 randomized trials control trials is a little bit tricky I control trials is a little bit tricky I they mean they did conclude that vitamin D mean they did conclude that vitamin D did supplementation did reduce the risk of supplementation did reduce the risk of respiratory acute respiratory tract infection among acute respiratory tract infection among the all the participants however the degree all the participants however the degree prevention of prevention was small to moderate in of prevention was small to moderate in cases some cases they did point out however some cases they did point out however just that just because people with low levels that just because people with low levels vitamin of vitamin D tend to get colds and flu of vitamin D tend to get colds and flu often more often than people that don't does more often than people that don't does necessarily not necessarily mean that vitamin D not necessarily mean that vitamin D are deficiencies are the reason for that for deficiencies are the reason for that for we instance we know that people that get instance we know that people that get sunlight regular sunlight exposure and as regular sunlight exposure and as knows everyone knows I'm a big big proponent everyone knows I'm a big big proponent getting

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of getting sunlight in your eyes as of getting sunlight in your eyes as as early as possible in the day after early as possible in the day after up waking up and if it's cloudy out to get waking up and if it's cloudy out to get more even more time outside if you can and if even more time outside if you can and if can't you can't get access to sunlight for you can't get access to sunlight for reason whatever reason to perhaps invest in a whatever reason to perhaps invest in a Lux 10,000 Lux light tablet you can find 10,000 Lux light tablet you can find online these online at reasonable cost you know these online at reasonable cost you know to getting cases getting sunlight sets in motion a cases getting sunlight sets in motion a number huge number of different things huge number of different things increasing including increasing the amount of including increasing the amount of D vitamin D in your system but a bunch of vitamin D in your system but a bunch of things other things as well increases in other things as well increases in increases cortisol increases in dopamine increases cortisol increases in dopamine increases serotonin in serotonin that Cascade toward and in serotonin that Cascade toward and to relate to improved immune system relate to improved immune system so function so what is the takeaway here I function so what is the takeaway here I that think that for most people supplementing think that for most people supplementing a with a th to 2,000 international units with a th to 2,000 international units vitamin of vitamin D it's probably safe however of vitamin D it's probably safe however you if you need more vitamin D you won't if you need more vitamin D you won't that know that unless you take a vitamin D know that unless you take a vitamin D that test that is you measure the amount of test that is you measure the amount of D vitamin D in your bloodstream and some vitamin D in your bloodstream and some indeed people indeed need 5,000 to 10,000 IU of people indeed need 5,000 to 10,000 IU of D vitamin D per day but you don't want to vitamin D per day but you don't want to yourself

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overdose yourself on vitamin D that is overdose yourself on vitamin D that is you if you already have sufficiently high if you already have sufficiently high of levels of vitamin D in your system and levels of vitamin D in your system and getting you're getting sufficient sunlight well you're getting sufficient sunlight well taking then taking 10,000 or more international then taking 10,000 or more international of units of vitamin D could possibly be units of vitamin D could possibly be I detrimental I think it's fair to say detrimental I think it's fair to say on based on the metaanalysis and review based on the metaanalysis and review I that I mentioned a moment ago and the that I mentioned a moment ago and the papers other papers that I was able to glean other papers that I was able to glean vitamin that vitamin D itself is unlikely to be that vitamin D itself is unlikely to be sole the sole protectant against colds and the sole protectant against colds and but flu but it's probably a good thing to flu but it's probably a good thing to in include in your general kit of nutrition include in your general kit of nutrition supplementation and supplementation tools if your goal and supplementation tools if your goal to is to keep your innate immune system is to keep your innate immune system off fighting off colds and flu sufficiently fighting off colds and flu sufficiently things other things that perhaps support the other things that perhaps support the immune innate immune system are going to be as innate immune system are going to be as mentioned I mentioned earlier the things that I mentioned earlier the things that the support the gut microbiome so those low support the gut microbiome so those low fermented sugar fermented foods maybe a Prebiotic sugar fermented foods maybe a Prebiotic capsule probiotic capsule maybe something like probiotic capsule maybe something like greens athletic greens ag1 although certainly athletic greens ag1 although certainly could you could achieve sufficient microbiome you could achieve sufficient microbiome from support from Foods if you're careful and support from Foods if you're careful and about intentional about the foods that you intentional about the foods that you now select now the other compound or select now the other compound or that

1:51:00

substance that we often hear about in substance that we often hear about in context the context of colds or flu is eonia the context of colds or flu is eonia is eonia is a compound that has been eonia is a compound that has been to proposed to improve immune system proposed to improve immune system now function now when you go into the data function now when you go into the data you and you explore what does taking eonia and you explore what does taking eonia or tinctures or other forms of eonia really tinctures or other forms of eonia really to do to avoid colds and flu the answer do to avoid colds and flu the answer comes that comes back is not much if anything that comes back is not much if anything is now is taking eonia dangerous probably now is taking eonia dangerous probably however not however it has been shown in a few not however it has been shown in a few that studies that people that take eonia studies that people that take eonia at regularly at high regularly at high can doses can potentially impede the doses can potentially impede the of function of their innate immune system function of their innate immune system is that is reductions in white blood cell that is reductions in white blood cell reductions count reductions in those natural killer count reductions in those natural killer so cells so my suggestion would be if you cells so my suggestion would be if you love absolutely love e eona for whatever absolutely love e eona for whatever you're reason you're convinced that it helps reason you're convinced that it helps that you that you reserve to taking it when you that you reserve to taking it when starting you're starting to feel a little bit you're starting to feel a little bit down rund down or perhaps just in the winter rund down or perhaps just in the winter not month not months plural but month when month not months plural but month when most you're most prone to those cold and flu you're most prone to those cold and flu but infections but then not taking it infections but then not taking it throughout continuously throughout the year and continuously throughout the year and not certainly not for more than four weeks certainly not for more than four weeks a

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at a time but again if you're doing that at a time but again if you're doing that know just know that there aren't really any just know that there aren't really any scientific strong scientific data to support the strong scientific data to support the of use of eona by contrast there are pretty use of eona by contrast there are pretty good darn good data that support darn good data that support with supplementing with zinc as a way to supplementing with zinc as a way to colds combat colds and flu in particular combat colds and flu in particular now colds now here the dosages really matter colds now here the dosages really matter been it's been shown that if you take less it's been shown that if you take less 75 than 75 milligrams of zinc in supplement than 75 milligrams of zinc in supplement to form to try and impact the probability form to try and impact the probability getting of getting or shortening a common cold of getting or shortening a common cold not it's not going to work you need to take it's not going to work you need to take milligrams 100 milligrams or more and now 100 100 milligrams or more and now 100 or milligrams or more of zinc for some milligrams or more of zinc for some it's people it's going to cause some gastric people it's going to cause some gastric if distress if you take it on an empty distress if you take it on an empty I've stomach I've actually made the mistake stomach I've actually made the mistake taking of taking I think it was 50 milligrams of taking I think it was 50 milligrams zinc of zinc on an empty stomach and I felt of zinc on an empty stomach and I felt nauseous really nauseous did not feel well so really nauseous did not feel well so take don't take zinc on an empty stomach and don't take zinc on an empty stomach and you're if you're trying to shorten a colder flu if you're trying to shorten a colder flu you that you think you've already contracted that you think you've already contracted you're or you're trying to keep a cold or flu or you're trying to keep a cold or flu Bay at Bay because you were around people at Bay because you were around people cold with cold or flu or you're just worried with cold or flu or you're just worried it about it taking 100 milligrams of zinc about it taking 100 milligrams of zinc divide perhaps divide it up into two doses of perhaps divide it up into two doses of milligrams

1:53:00

50 milligrams each or maybe 100 50 milligrams each or maybe 100 all milligrams all at once but making sure milligrams all at once but making sure you that you take that with at least a that you take that with at least a sized moderately sized or full meal certainly moderately sized or full meal certainly be could be advantageous keep in mind that could be advantageous keep in mind that that people that are older than 65 are people that are older than 65 are the perhaps the ones that need to supplement perhaps the ones that need to supplement the zinc the most also keep in mind that zinc the most also keep in mind that meaning children meaning people younger than 15 children meaning people younger than 15 probably should probably not supplement with too should probably not supplement with too zinc much zinc it can be problematic and much zinc it can be problematic and pregnant certainly pregnant women should have certainly pregnant women should have to talked to their doctor before talked to their doctor before with supplementing with zinc indeed anytime supplementing with zinc indeed anytime going you're going to take anything whether or you're going to take anything whether or you're not you're young old pregnant or not you not you're young old pregnant or not you consult should consult your physician before you should consult your physician before you anything take anything or remove anything from take anything or remove anything from health your health protocols one of the more your health protocols one of the more aspects interesting aspects of supplementing interesting aspects of supplementing zinc with zinc that I was able to find in the with zinc that I was able to find in the is literature is a three times faster literature is a three times faster rate recovery rate for people that already recovery rate for people that already a contracted a cold so in this study contracted a cold so in this study weren't people weren't taking 100 milligram but people weren't taking 100 milligram but dosage the dosage came pretty close they were the dosage came pretty close they were 90 taking 90 milligram per day of zinc taking 90 milligram per day of zinc and acetate and they experienced a three acetate and they experienced a three faster

1:54:00

times faster recovery rate from that times faster recovery rate from that compared cold compared to people who were not cold compared to people who were not the taking the zinc now of course there taking the zinc now of course there be could be other factors as well but the could be other factors as well but the was study was fairly convincing so given study was fairly convincing so given zinc that zinc is fairly low cost given that that zinc is fairly low cost given that generally it's generally safe for most it's generally safe for most and people and the fact that if you take it people and the fact that if you take it food with food it doesn't cause any with food it doesn't cause any supplementing discomfort supplementing with Inc at a discomfort supplementing with Inc at a of level of anywhere from 90 to 100 level of anywhere from 90 to 100 per milligrams per day probably no more than milligrams per day probably no more than per 120 per day seems like a logical way to 120 per day seems like a logical way to off Stave off colds and flu and reduce the Stave off colds and flu and reduce the of duration of a cold or flu should you duration of a cold or flu should you one contract one now I want to be very clear contract one now I want to be very clear I've that I've been talking about colds and that I've been talking about colds and kind flu kind of in uh in concert kind of flu kind of in uh in concert kind of them treating them more or less as the same treating them more or less as the same some thing some of that is for sake of time thing some of that is for sake of time simplicity and simplicity most all the studies and simplicity most all the studies a showing a benefit of zinc are studies showing a benefit of zinc are studies the showing the benefit of zinc for the showing the benefit of zinc for the or treatment or the hastening of colds not treatment or the hastening of colds not flu for flu specifically however I consulted for flu specifically however I consulted a with a few Physicians one of whom is with a few Physicians one of whom is in expert in this area and he said I didn't expert in this area and he said I didn't any see any reason why you wouldn't take see any reason why you wouldn't take if

1:55:00

zinc if you had a flu there's no reason zinc if you had a flu there's no reason think to think that it would introduce any to think that it would introduce any of kind of increased risk but again consult kind of increased risk but again consult your with your physician before taking or with your physician before taking or anything removing anything from your supplement removing anything from your supplement now regimen now a lot of the compounds that regimen now a lot of the compounds that discussing we're discussing are sort of we're discussing are sort of in conventional in the sense that I think conventional in the sense that I think people most people have probably heard of them most people have probably heard of them perhaps already perhaps the most esoteric already perhaps the most esoteric one sounding one thus far is eona which we sounding one thus far is eona which we probably established probably not very helpful established probably not very helpful colds for colds or flu but we've been talking for colds or flu but we've been talking vitamin about vitamin C we've been talking about about vitamin C we've been talking about vitamin zinc vitamin D making sure you're zinc vitamin D making sure you're your getting your sunlight supporting your getting your sunlight supporting your and microbiome and so on and so on one microbiome and so on and so on one that compound that I'm guessing most people compound that I'm guessing most people have perhaps have not heard of but that is perhaps have not heard of but that is interesting very interesting that in fact I've taken very interesting that in fact I've taken and before and that I stock in my supplement before and that I stock in my supplement in cabinet in case I feel like I'm coming cabinet in case I feel like I'm coming with down with something is an acetylcysteine down with something is an acetylcysteine Knack or Knack what is Knack Knack is a or Knack what is Knack Knack is a to precursor to glutathione what is precursor to glutathione what is glutathione glutathione glutathione is the master glutathione glutathione is the master it's antioxidant it's involved in reducing antioxidant it's involved in reducing are what are called reactive oxygen species what are called reactive oxygen species build which build up in cells that are very which build up in cells that are very active metabolically active reactive oxygen metabolically active reactive oxygen build

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species build up even more in cells that species build up even more in cells that under are under stress or a body that's under are under stress or a body that's under and stress and it also has the property of stress and it also has the property of reactive reducing reactive nitrogen species reducing reactive nitrogen species oxygen reactive oxygen and reactive nitrogen reactive oxygen and reactive nitrogen significantly species significantly increase under species significantly increase under of conditions of infection and having conditions of infection and having levels sufficient levels of glutathione is a sufficient levels of glutathione is a thing good thing now netal is used in certain good thing now netal is used in certain overseas clinics overseas and in the US as a way clinics overseas and in the US as a way treat to treat cystic fibrosis because it's to treat cystic fibrosis because it's a also a mucolytic and cystic fibrosis is also a mucolytic and cystic fibrosis is buildup the buildup of fluid in the lungs and a the buildup of fluid in the lungs and a substance mucolytic substance is something that mucolytic substance is something that up loosens up the mucus and allows it to loosens up the mucus and allows it to more flow more readily out of different flow more readily out of different of cavities of the body including the lungs cavities of the body including the lungs nasal the nasal passages and sinuses and the nasal passages and sinuses and last indeed last winter I did unfortunately indeed last winter I did unfortunately a get a cold I told you about once every get a cold I told you about once every to 18 to 24 months I get a cold and it was 18 to 24 months I get a cold and it was pretty a pretty nasty 1 I was feeling super a pretty nasty 1 I was feeling super at congested at first I thought it was an congested at first I thought it was an infection ear infection pretty quickly I realized ear infection pretty quickly I realized had I had a cold and I was feeling so I had a cold and I was feeling so I congested I wasn't sleeping well and it congested I wasn't sleeping well and it suggested was suggested to me to take an was suggested to me to take an I

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acetylcysteine I ended up doing that at acetylcysteine I ended up doing that at dosage a dosage of anywhere from 600 to 900 a dosage of anywhere from 600 to 900 three milligrams three times per day so it was milligrams three times per day so it was 600 a 600 to 900 milligram capsule depending a 600 to 900 milligram capsule depending which on which brand I purchased a lot of on which brand I purchased a lot of versions different versions of this out there on different versions of this out there on market the market I took it morning late the market I took it morning late and morning and afternoon and indeed it is a morning and afternoon and indeed it is a mucolytic powerful mucolytic the mucus just starts powerful mucolytic the mucus just starts out flowing out of you you better have an flowing out of you you better have an box extra box of tissues handy and that extra box of tissues handy and that relieved greatly relieved the pressure in my greatly relieved the pressure in my and sinuses and the reason I liked using sinuses and the reason I liked using is Knack is because I've actively avoided Knack is because I've actively avoided decongestants using decongestants that one can using decongestants that one can over purchase over the counter most purchase over the counter most are decongestants are of the Alpha One decongestants are of the Alpha One variety Agonist variety what's an alpha 1 Agonist variety what's an alpha 1 it Agonist it causes Vaso constriction that Agonist it causes Vaso constriction that constriction Vaso constriction can be beneficial in Vaso constriction can be beneficial in some preventing some of the intense preventing some of the intense that congestion that one gets when you have a congestion that one gets when you have a infection sinus infection or a cold or a flu but sinus infection or a cold or a flu but when then when those decongestants wear off then when those decongestants wear off one off one tends to get a rebound increase off one tends to get a rebound increase congestion in congestion and it's really painful in congestion and it's really painful Etc headache Etc in addition some headache Etc in addition some decongestants over-the-counter decongestants can be over-the-counter decongestants can be forming

1:58:00

habit forming not necessarily addictive habit forming not necessarily addictive habit but habit forming and they don't seem to but habit forming and they don't seem to any have any other positive health benefits have any other positive health benefits I so I prefer not to take decongestant if so I prefer not to take decongestant if can I can avoid it I had a very good I can avoid it I had a very good with experience with Knack and the use of experience with Knack and the use of and knack and acetal cysteine as a knack and acetal cysteine as a and decongestant and also as a way to decongestant and also as a way to getting prevent getting colds and flu is not an prevent getting colds and flu is not an new entirely new idea in fact there's a entirely new idea in fact there's a dating paper dating back to 1997 entitled paper dating back to 1997 entitled of attenuation of influenza-like attenuation of influenza-like and symptomology and Improvement of symptomology and Improvement of immunity cellmediated immunity with long-term cellmediated immunity with long-term cinee anical cinee treatment now in this study anical cinee treatment now in this study looked they looked at people who were taking they looked at people who were taking milligrams 600 milligrams of anal cysteine twice 600 milligrams of anal cysteine twice day per day for 6 months and what they per day for 6 months and what they is observed is that the people who took observed is that the people who took cysteine anical cysteine had a significantly anical cysteine had a significantly probability lower probability of Contracting lower probability of Contracting now influenza now this is but one study influenza now this is but one study have there have been a few other studies and there have been a few other studies and there unfortunately there isn't a large body unfortunately there isn't a large body research of research looking at Knack as a of research looking at Knack as a for preventive for colds and flu but the preventive for colds and flu but the in data in this paper are interesting data in this paper are interesting and enough and I was compelled by them enough and I was compelled by them to

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enough to seek out a physician who I enough to seek out a physician who I it noce it was answering my prompts on noce it was answering my prompts on media social media about what do you use for social media about what do you use for and colds and flu and when I put that out colds and flu and when I put that out as there as I mentioned I got thousands of there as I mentioned I got thousands of on responses on both Twitter X and on responses on both Twitter X and on and Instagram and one particular physician Instagram and one particular physician happens who happens to have a YouTube account who happens to have a YouTube account name his name is Dr schwell he's a medical his name is Dr schwell he's a medical he doctor he works in an INT Ive care unit doctor he works in an INT Ive care unit he and he deals with a lot of patients who and he deals with a lot of patients who different have different strains of flu in fact he have different strains of flu in fact he the was the one that cued me to the fact was the one that cued me to the fact this that this year there seems to be a fair that this year there seems to be a fair of number of H1N1 flu virus going around number of H1N1 flu virus going around remember and remember the H1N1 flu virus while and remember the H1N1 flu virus while not it's not you know deadly to everyone it it's not you know deadly to everyone it be can be quite severe in some people so we can be quite severe in some people so we want do want to be on the lookout for and do want to be on the lookout for and to trying to avoid getting H1N1 if we trying to avoid getting H1N1 if we I can I spoke to Dr schel he was very can I spoke to Dr schel he was very with generous with his knowledge about anical generous with his knowledge about anical he cysteine he did acknowledge and I'll cysteine he did acknowledge and I'll again acknowledge again here that it would be acknowledge again here that it would be to great to get more randomized control great to get more randomized control data trial data on netal cine but we did talk trial data on netal cine but we did talk this about this paper this 1997 paper and he about this paper this 1997 paper and he mention

2:00:00

did mention that he and other clinicians did mention that he and other clinicians are that are forced to be in the hospital that are forced to be in the hospital with dealing with patients all through the dealing with patients all through the and winter and all year long they're getting winter and all year long they're getting with bombarded with cold and flu exposure all bombarded with cold and flu exposure all time the time that they meaning he and some the time that they meaning he and some his of his colleagues deliberately take of his colleagues deliberately take cysteine anical cysteine as a preventative to try anical cysteine as a preventative to try reduce and reduce the probability of getting and reduce the probability of getting and colds and flu and while we don't want to colds and flu and while we don't want to too make too much of any one study or anic make too much of any one study or anic which data which is what we're describing when data which is what we're describing when tell I tell you about a physician who told me I tell you about a physician who told me or this or what I did and experien that I this or what I did and experien that I it think it is worth paraphrasing the study think it is worth paraphrasing the study I that I mentioned before NAC prevented that I mentioned before NAC prevented symptomatic the symptomatic forms caused by here the symptomatic forms caused by here talking they're talking about the ah1n1 they're talking about the ah1n1 virus influenza virus quite efficiently since influenza virus quite efficiently since large the large majority of infected subjects the large majority of infected subjects the in the placebo group 79% developed in the placebo group 79% developed apparent clinically apparent disease versus only clinically apparent disease versus only in 25% in the knat group in other other 25% in the knat group in other other Approximately words Approximately 80% of people in the words Approximately 80% of people in the who study who did not take an acetylcysteine study who did not take an acetylcysteine influenza got influenza whereas only 25% of the got influenza whereas only 25% of the who

2:01:00

people who were taking anical cysteine people who were taking anical cysteine influenza contracted influenza so that's a fairly contracted influenza so that's a fairly difference dramatic difference and certainly the dramatic difference and certainly the that fact that anal cysteine has been shown fact that anal cysteine has been shown increase to increase glutathione that's its to increase glutathione that's its mechanism primary mechanism of action as far as we primary mechanism of action as far as we and know and the fact that increases in know and the fact that increases in are glutathione are generally healthy and glutathione are generally healthy and for good for us and the fact that anical good for us and the fact that anical is cysteine is still available legally over cysteine is still available legally over counter the counter in the US at least currently the counter in the US at least currently is it is some years back as you may have it is some years back as you may have the heard the FDA called for removal of heard the FDA called for removal of cysteine netal cysteine from over-the-counter netal cysteine from over-the-counter that sales that I should point out was based sales that I should point out was based the on the fact that certain supplement on the fact that certain supplement were companies were making claims about netal companies were making claims about netal as cine as a treatment for hangover and cine as a treatment for hangover and a making a bunch of other claims for which making a bunch of other claims for which was there was no real data but either there was no real data but either the because the FDA was effective in getting because the FDA was effective in getting companies those companies to cease those claims those companies to cease those claims because Andor because of advocacy groups which Andor because of advocacy groups which very worked very hard to try and keep netline worked very hard to try and keep netline for available for over-the-counter sales as available for over-the-counter sales as as far as I know at least right up until far as I know at least right up until to prior to recording this episode netal prior to recording this episode netal is cysteine is available for sale over the

2:02:00

cysteine is available for sale over the so counter so whether or not you decide to counter so whether or not you decide to netal use netal cysteine as a preventative and use netal cysteine as a preventative and again there again the dosage is about 1,200 there again the dosage is about 1,200 per milligrams per day divided into two milligrams per day divided into two dosages different dosages of 600 milligrams each different dosages of 600 milligrams each if or if you decide to take anal cysteine or if you decide to take anal cysteine the in the manner that I did which was not in the manner that I did which was not a as a preventative but once I had a cold as a preventative but once I had a cold fight couldn't fight it off apparently got the couldn't fight it off apparently got the decided cold decided to take 900 Mig three times cold decided to take 900 Mig three times day per day avoiding that intake close to per day avoiding that intake close to because sleep because it did disrupt my sleep if sleep because it did disrupt my sleep if took I took it too close to sleep because of I took it too close to sleep because of way the way that the mucus would flow so the way that the mucus would flow so you readily you know essentially I know it readily you know essentially I know it gross sounds gross but I felt like it was sounds gross but I felt like it was up filling up the back of my throat filling up the back of my throat postnasal so-called postnasal drip but it felt so-called postnasal drip but it felt post like post naal waterfall and I decided like post naal waterfall and I decided restrict to restrict my intake of anical cysteine to restrict my intake of anical cysteine earlier to earlier in the day only and of course to earlier in the day only and of course the there's the third option which is that there's the third option which is that opt you opt to not take anical cysteine you opt to not take anical cysteine more until more randomized control trials are until more randomized control trials are or published or not take an Cal cysteine at published or not take an Cal cysteine at because all because you're of the sort that all because you're of the sort that okay thinks okay with some sleep a hot shower thinks okay with some sleep a hot shower good a good meal some chicken soup maybe a a good meal some chicken soup maybe a garlic little garlic who knows maybe you have little garlic who knows maybe you have other some other tools and techniques that you some other tools and techniques that you you

2:03:00

like you like that ginger tea lemon Etc like you like that ginger tea lemon Etc that's maybe that's all you need and if that's maybe that's all you need and if that's you all you need and that's all you want in all you need and that's all you want in to order to deal with a cold or flu be my order to deal with a cold or flu be my I guest I certainly am not here to guest I certainly am not here to anyone convince anyone that you have to take a convince anyone that you have to take a supplement certain supplement but I did feel like I certain supplement but I did feel like I be would be remiss if I didn't cover what would be remiss if I didn't cover what generally are generally referred to as the are generally referred to as the preventatives so-called preventatives and treatments so-called preventatives and treatments colds for colds and flu things like zinc for colds and flu things like zinc D vitamin D vitamin C we now know that vitamin D vitamin C we now know that vitamin unfortunately vitamin C gets a you know unfortunately vitamin C gets a you know a probably a D minus or an F at least as probably a D minus or an F at least as data the data stand now but there are these the data stand now but there are these things other things like zinc and potentially other things like zinc and potentially acetal an acetal cysteine that can be an acetal cysteine that can be in beneficial in shortening the duration of beneficial in shortening the duration of or colds or flu and perhaps even helping us colds or flu and perhaps even helping us getting avoid getting colds or flu all together avoid getting colds or flu all together you're if you're learning from and or enjoying if you're learning from and or enjoying podcast this podcast please subscribe to our this podcast please subscribe to our channel YouTube channel that's a terrific zero YouTube channel that's a terrific zero way cost way to support us Us in addition cost way to support us Us in addition subscribe please subscribe to the podcast on both please subscribe to the podcast on both and Spotify and apple and on both Spotify Spotify and apple and on both Spotify apple and apple you can leave us up to a and apple you can leave us up to a review five-star review please also check out five-star review please also check out sponsors the sponsors mentioned at the beginning the sponsors mentioned at the beginning throughout

2:04:00

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How to Prevent & Treat Colds & Flu: Science-Backed Protocols

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Summary