Jan 8, 2024 Huberman Lab
In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections. I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious. I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu. I discuss how to use exercise and sauna to bolster the immune response. This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Helix Sleep: https://helixsleep.com/huberman ROKA: https://roka.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Articles A social chemosignaling function for human handshaking: https://go.hubermanlab.com/eWMWr5T6YT There is chemistry in social chemistry: https://go.hubermanlab.com/wIjg4eIiYT Alterations in Oral–Nasal–Pharyngeal Microbiota and Salivary Proteins in Mouth-Breathing Children: https://go.hubermanlab.com/pww3thWHYT Human nasal microbiota: https://go.hubermanlab.com/XWfDZyZBYT How (and why) the immune system makes us sleep: https://go.hubermanlab.com/TL09NaWxYT The compelling link between physical activity and the body’s defense system: https://go.hubermanlab.com/XXvkR83eYT The effects of a single and a series of Finnish sauna sessions on the immune response and HSP-70 levels in trained and untrained men: https://go.hubermanlab.com/0uiWBVO5YT Retracted: Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials: https://go.hubermanlab.com/WxCUtZmXYT Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data: https://go.hubermanlab.com/POdJvqscYT Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetylcysteine treatment: https://go.hubermanlab.com/TLcxQb74YT Books “Jaws: The Story of a Hidden Epidemic”: https://amzn.to/3TUXc9Z Other Resources Non-sleep Deep Rest (NSDR): • Non-Sleep Deep Rest (NSDR) Toolkit for Sleep: https://go.hubermanlab.com/AEUHya3EYT Foundational Fitness Protocol: https://go.hubermanlab.com/fyv8uNAsYT Dr. Roger Seheult (YouTube): • These Health Myths Are Making You Sic… Huberman Lab Episodes Mentioned Dr. Noam Sobel: How Smells Influence Our Hormones, Health & Behavior: https://go.hubermanlab.com/HvLJaHqOYT Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing: https://go.hubermanlab.com/KLIjm41TYT How to Enhance Your Gut Microbiome for Brain & Overall Health: https://go.hubermanlab.com/WYUmGKSpYT Tools for Managing Stress & Anxiety: https://go.hubermanlab.com/UMxC11EAYT Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health: https://go.hubermanlab.com/R1k012Z1YT Fitness Toolkit: Protocol & Tools to Optimize Physical Health: https://go.hubermanlab.com/PO8bdasCYT Using Your Nervous System to Enhance Your Immune System: https://go.hubermanlab.com/20F6rGcHYT Guest Series with Dr. Andy Galpin: • Guest Series with Dr. Andy Galpin Timestamps 00:00:00 Avoid Colds & Flu 00:01:58 Sponsors: Joovv, Helix Sleep & ROKA 00:06:00 Common Cold: Source & Transmission; Cold Temperature Myth 00:13:48 Spreading a Cold; Symptoms & Contagious Myths 00:17:43 Flu Virus & Transmission; Flu Shots 00:23:56 Tools: Injections & Safety; Charting Health Trends & Sickness 00:27:16 Sponsor: AG1 00:28:44 Spreading Cold & Flu, Symptoms 00:30:43 Immune System, Physical Barriers 00:39:33 Tool: Social Connection & Touch, Avoiding Flu & Cold 00:45:14 Innate Immune System 00:53:13 Sponsor: InsideTracker 00:54:15 Adaptive Immune System; Lymphatic System 01:00:19 Tools: Enhance Innate Immune System 01:06:19 Tool: Microbiome & Nasal Breathing 01:10:58 Tools: Enhance Gut Microbiome: Foods & Water Protocol 01:16:13 Exercise When Feeling Sick?, Sleep 01:21:39 Tool: Exercise & Preventing Sickness 01:28:13 Exercise When Sleep Deprived? 01:32:24 Tool: Exercise Recovery & Carbohydrates 01:34:52 Tool: Sauna & Enhance Immune System 01:42:20 Supplements: Vitamin C, Vitamin D 01:50:58 Echinacea, Zinc 01:55:08 N-acetylcysteine (NAC), Decongestants 02:03:42 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter #HubermanLab Disclaimer: https://www.hubermanlab.com/disclaimer
1,155,492 views Mar 6, 2023 Huberman Lab
In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance. For recommended water filters, tests and the full show notes, please visit https://hubermanlab.com/how-to-optimi… Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman HVMN: https://hvmn.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Social & Website Instagram: / hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Articles Impact of cold exposure on life satisfaction and physical composition of soldiers: https://bit.ly/3kMxG7G Circadian rhythms and the kidney: https://go.nature.com/41RHUnV Endocrine Disruptors in Water and Their Effects on the Reproductive System: https://bit.ly/3L7rjXc Impact of Drinking Water Fluoride on Human Thyroid Hormones: A Case- Control Study: https://go.nature.com/3ZFoFfu Regulations for calcium, magnesium or hardness in drinking water in the European Union member states: https://bit.ly/3SOdnU4 Electrolyzed-Reduced Water: Review I. Molecular Hydrogen Is the Exclusive Agent Responsible for the Therapeutic Effects: https://bit.ly/3Zn9oAp Electrolyzed-Reduced Water: Review II: Safety Concerns and Effectiveness as a Source of Hydrogen Water: https://bit.ly/3SQyu88 Hydrogen-rich water reduces inflammatory responses and prevents apoptosis of peripheral blood cells in healthy adults: a randomized, double-blind, controlled trial: https://go.nature.com/3ZoUGJ6 Other Resources Using Deliberate Cold Exposure for Health and Performance: https://hubermanlab.com/using-deliber… ClearlyFiltered Pitcher: https://www.clearlyfiltered.com/produ… Berkey Filters: https://www.berkeyfilters.com Molecular Hydrogen: https://amzn.to/3mrs0AG Timestamps 00:00:00 Water 00:03:33 Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss 00:15:26 Sponsors: LMNT, Thesis, HVMN, Momentous 00:19:27 Water: Physical Properties & Chemistry 00:26:32 Bonds & Water Phases, “Structured Water” 00:34:07 Body, Cells & Water 00:36:22 Sponsor: AG1 (Athletic Greens) 00:37:37 Water as a Solvent, Temperature & On the phone. I’ll respond soon. 00:41:49 Water Transport in Cells, Aquaporin Channels 00:49:46 Alkaline/pH Water; Temperature, pH & Water Transport 00:55:14 Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants 01:01:20 Sponsor: InsideTracker 01:02:38 Tool: Baseline Hydration 01:11:35 Tool: Hydration & Exercise, Galpin Equation 01:15:40 Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine 01:19:15 Hydration; Cognitive & Physical Performance 01:23:53 Tool: Water Filtration; Nighttime Urination 01:29:35 Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health 01:37:18 Tool: Water Filters 01:44:18 Tool: Resting Tap Water & Sediment 01:48:13 Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health 01:53:40 Water Temperature 01:56:42 Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched 02:03:26 Hydrogen-Enriched Water, Magnesium, Optimize Hydration 02:11:13 Tool: Molecular Hydrogen Tablets, Water pH 02:14:05 Structured Water 02:16:39 Tool: Water Pipes, Faucet Filter 02:19:42 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
https://youtu.be/FZieYYj0ImE?si=l5cxKe2yh0aqXdTS
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