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.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
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Timestamps
(00:00:00) Avoid Colds & Flu
(00:01:58) Sponsors: 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
Title Card Photo Credit: Mike Blabac
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