In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections. I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious. I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu. I discuss how to use exercise and sauna to bolster the immune response. This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu. Correction: I misspoke in the episode. A micron is 1/10,000 of a centimeter, not 1,000. Additionally, 1 millimeter equals 1/10 of a centimeter, not 1/100. 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://bit.ly/3Lo5kK6 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): https://youtube.com/playlist?list=PLPNW_gerXa4P6-7EC4twzLBjR22rQYk3u&feature=shared Toolkit for Sleep: https://go.hubermanlab.com/AEUHya3EYT Foundational Fitness Protocol: https://go.hubermanlab.com/fyv8uNAsYT Dr. Roger Seheult (YouTube): https://youtu.be/fZ8rqZK_RiA Huberman Lab Episodes Mentioned Dr. Noam Sobel: How Smells Influence Our Hormones, Health & Behavior: https://youtu.be/cS7cNaBrkxo Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing: https://youtu.be/h2aWYjSA1Jc How to Enhance Your Gut Microbiome for Brain & Overall Health: https://youtu.be/15R2pMqU2ok Tools for Managing Stress & Anxiety: https://youtu.be/ntfcfJ28eiU Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health: https://youtu.be/ouCWNRvPk20 Fitness Toolkit: Protocol & Tools to Optimize Physical Health: https://youtu.be/q1Ss8sTbFBY Using Your Nervous System to Enhance Your Immune System: https://youtu.be/poOf8b2WE2g Guest Series with Dr. Andy Galpin: https://youtube.com/playlist?list=PLPNW_gerXa4N_PVVoq0Za03YKASSGCazr 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