How to Prevent & Treat Colds & Flu

A specific type of influenza A virus, mentioned in the context of different flu strains and its role in historical pandemics like the Spanish Flu.

A zero-cost tool mentioned as a way to recover energy during an afternoon dip, similar to a short nap.

A practice of deliberate heat exposure, which, when done regularly with specific protocols, can increase the activity of the innate immune system and lucocyte levels.

A class of steroid hormones, including cortisol, that play an important role in activating natural killer cells and deploying interleukins as part of the innate immune response.

A therapy using specific wavelengths of red and near-infrared light that has been shown to improve muscle recovery, skin health, wound healing, reduce pain and inflammation, and enhance mitochondrial function and vision.

A general category of viruses responsible for many common colds, characterized by causing nasal symptoms due to their affinity for the nasal region.

A vitamin, mineral, probiotic drink with adaptogens that Andrew Huberman takes daily to ensure he meets nutritional quotas, supports gut health, and boosts overall mental and physical performance.

An antioxidant often touted for immune benefits, but recent meta-analyses indicate that very high doses (6-8 grams/day) show only a small and not very robust effect in delaying or shortening colds, with a 2023 meta-analysis being retracted due to data flaws.

A supplement shown to be effective in combating common colds, particularly at doses of 100 mg or more per day (taken with food). Studies suggest a three-times faster recovery rate from colds for those supplementing with zinc acetate.

A specific form of zinc used in a study that showed a three times faster recovery rate from colds with a dosage of 90 mg per day.

Known as the 'master antioxidant,' it is involved in reducing reactive oxygen species (ROS) and reactive nitrogen species, which increase significantly under infection conditions. NAC is a precursor to glutathione.

A vitamin crucial for mental and physical health; deficiency is linked to diminished immune function and increased susceptibility to acute respiratory infections. Supplementation (1000-2000 IU/day) can be beneficial, but higher doses should be based on blood test results.

A compound proposed to improve immune function, but scientific data does not strongly support its efficacy for avoiding or treating colds and flu, and high regular doses may even impede innate immune system function.

A precursor to glutathione, the master antioxidant, which helps reduce reactive oxygen and nitrogen species that increase during infection. Used as a mucolytic, it can relieve congestion and has shown promising results in preventing influenza, though more research is needed.

The podcast where Andrew Huberman hosts discussions on science and science-based tools, including an episode with Noam Sobel.

A publication featuring a 2019 review article titled 'The compelling link between physical activity and the body's defense system,' which discusses the impact of exercise on immune response.

The institution where Noam Sobel's lab conducts research on the olfactory system and human contact behaviors.

The institution where Andrew Huberman is a professor of neurobiology and ophthalmology.

The agency that previously called for the removal of N-Acetyl Cysteine (NAC) from over-the-counter sales due to unproven claims made by some supplement companies, but NAC remains available for sale.

A book co-authored by colleagues at Stanford discussing the importance of nasal breathing and how mouth breathing can increase susceptibility to viral and bacterial infections.

Researcher from the Weizmann Institute whose lab's studies show that people unconsciously touch their face, especially around the eyes and mouth, after shaking hands, possibly due to 'chemo signal' detection.

A world expert on the gut microbiome and Andrew Huberman's colleague who discussed the importance of consuming low-sugar fermented foods on a previous podcast episode.

Host of the Huberman Lab podcast and a professor of neurobiology and ophthalmology at Stanford School of Medicine, who discusses science-based tools for everyday life.

A previous guest on the Huberman Lab podcast who discussed exercise physiology, covering topics like strength, hypertrophy, speed, endurance, nutrition, and supplementation.

A Nobel Prize-winning chemist and a fanatic about Vitamin C, who advocated for taking many grams of Vitamin C daily for health benefits.

A personalized nutrition platform that analyzes blood and DNA data to help individuals understand their body and achieve health goals with specific nutrition and lifestyle directives.

A mattress and pillow company that tailors products to unique sleep needs, supporting mental and physical health and performance.

A company manufacturing high-quality eyeglasses and sunglasses with Float Fit technology for a secure, comfortable fit, highly regarded by Andrew Huberman for vision clarity.

Possibly the origination point of the Spanish Flu.

A company that makes medical-grade red light therapy devices, which are highlighted for their positive effects on cellular and organ health.

A portable red light therapy device, about the size of a thick piece of toast, used daily by Andrew Huberman.

A larger red light therapy device for full-body exposure, used by Andrew Huberman approximately five times per week for 10-15 minutes per session.

A specific mattress model from Helix Sleep that Andrew Huberman uses, noting an immediate improvement in his sleep after switching to it.

A genetic disorder causing fluid buildup in the lungs, which N-Acetyl Cysteine (NAC) is used to treat in some clinics due to its mucolytic properties.

A 1997 study that observed people taking 600 mg of NAC twice daily for six months had a significantly lower probability of contracting influenza, with 79% of the placebo group developing illness compared to 25% of the NAC group.

Over-the-counter medications that cause vasoconstriction to reduce congestion but can lead to rebound congestion, headaches, and habit formation, leading Huberman to prefer alternatives like NAC.