The episode opens with Dr. Andrew Huberman – a Stanford neurobiology professor and host of the Huberman Lab Podcast – introducing his guest, Dr. Roger Seheult. Dr. Seheult is a board-certified pulmonologist and sleep medicine physician who works in the intensive care unit at Loma Linda University, and he’s also known for educating the public through his popular online channel MedCram. In this conversation, Huberman and Dr. Seheult focus on practical strategies to avoid and overcome common respiratory illnesses such as colds and flus. They explore how to bolster the immune system’s defenses against viruses and how to recover faster if one does fall ill. Major themes include establishing strong lifestyle “pillars” for health, leveraging sunlight and red light therapy for immune and metabolic benefits, and using tools like temperature (sauna/cold exposure) and supplements to improve outcomes. They also dive into the topic of Long COVID – its symptoms, possible causes, and emerging remedies – and address the often-debated question of whether and when to get the flu vaccine. As Huberman notes early on, Dr. Seheult excels at making medical concepts actionable and clear: Dr. Seheult, as you’ll soon hear, is world-class at making medical concepts and the actionable items related to health exceptionally clear.
By the end of the discussion, listeners are armed with science-based advice on how to stay healthy and recover quickly, from everyday habits (nutrition, sleep, sunlight) to specific tactics (like using a few drops of eucalyptus oil for congestion relief).
Key Takeaways
- Foundational healthy habits are the first line of defense against illness. Dr. Seheult emphasizes a set of core lifestyle “pillars” – captured by the acronym NEW START (Nutrition, Exercise, Water, Sunlight, Temperance, Air, Rest, Trust) – as the basis for a robust immune system. These basic habits (like eating whole foods, staying active, getting sunshine, sleeping enough, and managing stress) strengthen our immunity against colds, flus, and other infections. Even when exposed to viruses regularly (for instance, around sick kids or in a hospital setting), people who consistently practice these habits are far less likely to fall ill.
- Sunlight – especially its unseen infrared component – boosts our health in surprising ways. In fact, over half of the sun’s energy is in the infrared spectrum (invisible warmth), which penetrates deep into the body. We all know about ultraviolet (UV) light allowing the skin to make vitamin D; Dr. Seheult adds that infrared light also has profound effects. It stimulates our cells (particularly mitochondria) to produce melatonin locally in tissues at levels far higher than what the brain makes at night. This melatonin isn’t for sleep – instead, it acts as a powerful antioxidant inside cells, mopping up harmful free radicals. Daily exposure to natural sunlight (or targeted red/infrared light therapy) thus improves cellular health and resilience, making it a science-backed practice rather than “biohacking.”
- Heat and cold therapy can strengthen the immune system. The “W” in NEW START stands for Water, which includes both proper hydration and the therapeutic use of water’s temperature extremes. Practices like sauna bathing and cold plunges have over a century of data supporting their benefits. Alternating hot and cold exposure engages the innate immune system by boosting interferon and other immune factors, potentially making us more resistant to infections. Even something as simple as a hot bath or steamy shower when you feel a cold coming on can help; it not only clears congestion but might also recruit immune cells to fight viruses more effectively.
- Adequate sleep is non-negotiable for immune resilience. One of the pillars, “Rest,” refers to getting consistent, quality sleep (around 7–8 hours per night). They cite research that people with good sleep habits have stronger immune responses – for example, producing more robust antibodies after vaccines and falling sick less often in general. Dr. Seheult stresses that sleep deprivation can impair immune function via hormonal pathways (e.g. elevated cortisol), whereas prioritizing sleep gives your body the recovery time it needs to fend off pathogens. In short, chronically undersleeping can leave you much more vulnerable to every bug going around.
- Stress reduction and social connection also play a role in immunity. The final “T” in NEW START stands for Trust, which Dr. Seheult interprets as having faith or a sense of community and support. Psychological stress can weaken immune defenses, so finding ways to reduce stress – whether through spirituality, meditation, or simply spending time with loved ones – helps keep you healthy. Knowing you have help or believing in something greater can lower chronic stress hormones. These less tangible factors often get overlooked, but the conversation highlights that mental and emotional well-being can translate into fewer illnesses.
- Use a layered approach to prevention – think “Swiss cheese” model. No single method is foolproof, but combining multiple preventive measures dramatically lowers your risk of infection. Dr. Seheult describes the
Swiss cheese model
of safety: each strategy (like one “slice” of cheese) may have minor holes or weaknesses, but if you stack many slices together, the holes don’t line up and pathogens get blocked. In practice, this means you should eat healthy, exercise, sleep well, etc. as your first layers. Then, if you want extra protection during flu season, adding another layer – for example, getting a flu vaccine – can further plug any remaining holes. The takeaway is to employ many small defenses (hygiene, lifestyle habits, vaccines, etc.) together rather than relying on just one thing. - The flu shot is generally beneficial for most people, especially those at risk, but it’s a personal decision. Andrew shares that he personally hasn’t been getting annual flu shots (and has received some criticism for saying so). Dr. Seheult responds that while each person should weigh risks and benefits with their doctor, he does get the flu vaccine every year and usually recommends it. Even though it’s not 100% effective at preventing illness, it often makes any breakthrough infection milder. They acknowledge rare adverse events (one particular flu vaccine in Europe was linked to narcolepsy, a neurological condition), yet emphasize that such cases are extremely uncommon. Overall, the vaccine’s ability to reduce severe flu outcomes for vulnerable individuals and healthcare workers makes it a worthwhile “extra slice” of protection for many.
- Wearing masks in high-risk settings can help reduce virus transmission. Surgical masks mainly block your respiratory droplets from reaching others (and provide some protection to you), while N95 respirators filter the air you inhale (offering stronger personal protection if fitted properly). In Dr. Seheult’s clinic, when flu rates rise, everyone masks up to curb spread. He even masked diligently before joining this podcast recording to ensure he didn’t catch or bring in any infection. The takeaway is that using a mask during peak virus season or in crowded indoor spaces is a useful extra layer of defense to keep you healthy.
- Many symptoms of colds and flus are caused by our immune response – and that’s often a good thing. The conversation points out that feeling lousy (feverish, congested, fatigued) is largely due to our immune system fighting the virus, not directly the virus itself. For example, fever creates an inhospitable environment for pathogens, so while no one enjoys having a fever, it’s “probably the most beneficial” symptom to let run its course if it’s not dangerously high. On the other hand, severe congestion is just misery without much benefit, so treating congestion to breathe easier (with decongestants or soothing remedies) is fine. Understanding this helps us be smart about symptom relief: alleviate the truly disruptive symptoms, but don’t reflexively suppress things like a mild fever which are helping you recover.
- Simple home remedies can provide relief and even immune support. They mention that some herbal treatments, like eucalyptus oil or oregano oil, are not “completely worthless” for colds. In fact, a tiny amount of eucalyptus oil can stimulate immune cells in lab studies and helps open congested airways. It’s the active ingredient in many vapor rubs. The key is to use it safely – for example, inhaling steam from a bowl of hot water with a drop or two of eucalyptus oil (or applying it externally in a balm) can soothe congestion. But it should never be ingested, as essential oils are very potent.
- Certain supplements can aid recovery when used wisely. They highlight two in particular: zinc and NAC (N-acetylcysteine). Zinc supports multiple immune enzymes and some evidence shows it can shorten the duration of colds (with the caveat that very high doses over time might deplete copper, so don’t overdo it without medical guidance). NAC helps the body replenish glutathione (a major antioxidant) and also thins mucus in the airways – Dr. Seheult notes it’s an excellent decongestant since it makes you blow out phlegm easily. While not magic cures, zinc and NAC can support your immune system and relieve symptoms so you bounce back faster.
- Long COVID is real and complex, but there are hints of solutions. It refers to lingering symptoms (fatigue, brain fog, shortness of breath, etc.) after the acute infection, likely due to leftover virus and cellular damage. Dr. Seheult notes it’s a heterogeneous condition, but he has seen some patients improve with basic lifestyle changes. For instance, one Long COVID patient in his care improved dramatically after he started a strict early intermittent fasting routine (no food after 5:30 PM) and made a point to get sunlight every day – interventions aimed at repairing mitochondria and reducing inflammation. Since COVID-19 can attack many body systems (thanks to the widespread ACE2 receptor), recovery often requires targeted rehab for specific issues. They give the example of using “smell training” (regularly sniffing various scents) to help regain the sense of smell post-COVID. There’s no single cure yet, but focusing on overall health and such targeted therapies can, over time, help people recover from Long COVID.
Nutrition, Exercise and Lifestyle Pillars of Immune Health
The first major topic is prevention: how to keep your immune system strong so you don’t get sick. Dr. Seheult’s answer is to focus on the fundamentals of healthy living – what he calls the core “pillars” of health – summarized by the acronym NEW START: Nutrition, Exercise, Water, Sunlight, Temperance, Air, Rest, and Trust. Each pillar represents a lifestyle area that influences immunity. For example, good nutrition means favoring whole, unprocessed foods to supply the vitamins and minerals your body needs to fight off infections. Regular exercise, especially moderate activity, lowers inflammation and illness risk (whereas being sedentary or, conversely, overtraining can weaken immunity). Adequate water intake is important for hydration, and using water therapeutically (like in saunas or cold plunges) can stimulate immune defenses (as we learn via “hydrotherapy”). Getting daily sunlight exposure helps the immune system (not just through vitamin D, but other mechanisms discussed later in the episode). Temperance refers to avoiding harmful substances – basically not poisoning your immune system with things like smoking, excessive alcohol, or drugs. Clean air and time in nature also matter; breathing fresh outdoor air (even air infused with plant compounds in forests) can bolster your innate immune cells. Sufficient rest (sleep) is critical, as studies show that people who sleep ~7–8 hours have more robust immunity and fewer illnesses. Finally, trust in a higher power or a supportive community helps reduce chronic stress, which in turn benefits immune function. In short, these basic lifestyle pillars – eating healthy, moving your body, staying hydrated, getting sun and fresh air, avoiding toxins, sleeping well, and managing stress – create a strong foundation for your immune system. When someone asks “how can I avoid getting sick?”, Dr. Seheult starts with these fundamental habits.
Sunlight and Red Light Therapy for Immunity
A significant portion of the discussion is devoted to the benefits of sunlight, particularly the less obvious aspects of sunlight such as infrared and red light. Dr. Seheult wants listeners to understand that sunlight is not just about visible light and vitamin D. In fact, more than half of the sun’s rays are in the infrared (IR) spectrum, which we perceive as heat. Unlike higher-energy UV light, IR can penetrate deep into the body – by some estimates up to 8 centimeters into tissue – without causing burns or DNA damage. The conversation references a 2019 scientific paper (“Melatonin: Optics of the Human Body”) which opened Dr. Seheult’s eyes to how IR light affects human biology. One key finding is that cells throughout our body, especially in mitochondria (the cell’s energy factories), can produce melatonin when stimulated by infrared light. This is a game-changer in how we think of melatonin: normally we consider it a sleep hormone made in the brain’s pineal gland at night, but it turns out melatonin is also made locally in tissues as an antioxidant.
Why is this important? When we get sick or when our cells are under stress, they produce reactive oxygen species (ROS) – essentially molecular “sparks” that can damage cells if not quenched. Melatonin is one of the most potent natural antioxidants to neutralize ROS. So, imagine you’re fighting a virus: immune cells and infected cells produce lots of ROS. Having melatonin produced on-site in those tissues (thanks to sunlight/IR exposure earlier in the day) could help limit collateral damage and inflammation. Dr. Seheult explains that this melatonin is not released into the bloodstream to make you sleepy; it stays in the cells to protect them. Andrew sums it up, noting that melatonin in this context is acting “within cells” rather than as a global hormone signal. The body essentially has two melatonin systems – one for circadian rhythm (nighttime melatonin from the brain) and one for cellular defense (local melatonin from light-exposed tissues).
The practical upshot is that getting regular sunlight, especially morning or late-afternoon sun when infrared is abundant, may charge up this cellular defense system. They discuss how historically, sunlight therapy (heliotherapy) and, more recently, red light therapy devices have been used to treat conditions from skin tuberculosis to slow-healing wounds – long before “biohacking” became a buzzword. Dr. Seheult stresses that these therapies have a “long and well-established medical history” and known mechanisms. For example, in the context of COVID-19 inflammation, he mentions data showing that infrared light can reduce a specific inflammatory pathway (toll-like receptor 4 mediated inflammation) triggered by the virus’s spike protein. This suggests a scientific basis for using safe light therapies to mitigate excessive inflammation during illness. (Huberman even plugs a sponsor that makes medical-grade red light devices, highlighting that such tools bring the beneficial wavelengths of sunlight into your home – useful especially in winter or if you can’t get outdoors.) The bottom line: sun exposure in moderation is very healthy – not only do you get vitamin D from UVB, but you also harness infrared to bolster your cells’ antioxidant defenses. If natural sunlight is hard to come by, devices emitting red and infrared light can be a helpful substitute to support your mitochondria and immune system.
Heat, Cold, and Hydrotherapy Practices
Another interesting avenue the episode explores is the use of temperature – both heat and cold – to improve immunity and recovery. Under the “Water” pillar, Dr. Seheult delves into the concept of hydrotherapy: using hot water (like saunas, steam rooms, hot baths) and cold water (cold plunges, cold showers) to stimulate health benefits. He notes that this idea has been around for a very long time (think of Scandinavian sauna culture or traditional bathhouses) and that modern science is validating some of those practices. The physiological concept here is that exposing the body to heat stress or cold stress activates certain protective systems. For example, sitting in a hot sauna elevates your body temperature slightly, almost like an artificial fever, which can ramp up immune cell production and make circulating immune cells more active. Heat also induces “heat shock proteins” that help repair other proteins and may aid the immune response.
Cold exposure, on the other hand, triggers a release of adrenaline and noradrenaline, and can increase the circulation of immune cells as well. Alternating between hot and cold – like doing a sauna session followed by a cold plunge – is thought to exercise the blood vessels (improving vascular flexibility) and further engage the innate immune system. Dr. Seheult specifically mentions interferons when talking about hot/cold therapy: interferons are immune signaling molecules critical for antiviral defense, and their levels can be influenced by such stressors. Historically, techniques like “contrast baths” (hot then cold) and even warming the body to induce an artificial fever (once a treatment for certain illnesses) were used to fight infections before modern antivirals. Now, individuals can make use of these methods at home. For instance, if you feel a sniffle coming on, a practical tip might be: take a hot shower or sit in a sauna, then (if you’re up for it) briefly rinse off in cool water. This might help boost your immune response and potentially shorten the illness.
The episode also ties in the use of steam inhalation as a simple hydrotherapy for respiratory symptoms. Breathing in hot steam (with or without added essential oils) can directly soothe and open nasal passages. As Dr. Seheult shares, simply boiling water, draping a towel over your head, and inhaling the steam for a few minutes can relieve congestion. He often adds a couple of drops of eucalyptus oil to the water for an extra kick – the steam carries eucalyptus vapors into the airways, which not only feels relieving but also might recruit immune cells in those linings (based on the mentioned study of eucalyptus boosting phagocytosis in immune cells). They caution that any such practice should be done safely (hot steam can burn if you’re not careful, and essential oils must be used sparingly and externally). But overall, using the elements of hot, cold, and steam can be a supportive therapy. It’s low-tech but aligns with our biology: our bodies evolved to handle and benefit from natural temperature fluctuations, yet modern life keeps us in thermally controlled comfort all the time. By reintroducing deliberate heat and cold exposure, we wake up ancient defense pathways that can help us resist infections.
Importance of Sleep and Stress Reduction
The conversation repeatedly circles back to how vital sleep is for health, as well as how stress and mindset factor into immunity. Dr. Seheult jokes that it “goes without saying” that good sleep habits correlate with better immune function, but he reinforces it with evidence. For instance, people who habitually get enough sleep develop stronger antibody responses to vaccines, meaning the vaccine is more likely to protect them effectively. Conversely, if you’re sleep-deprived around the time of a vaccine or an infection exposure, your immune system is not in peak condition and might fail to respond optimally. Huberman and Seheult advise aiming for the oft-recommended 7–8 hours of sleep per night. They discuss how sleep deprivation can raise cortisol (a stress hormone) and alter aspects of immune signaling like beta-adrenergic receptors, which can suppress the body’s defense mechanisms. Therefore, if you want to avoid getting sick or recover faster, prioritize sleep like you would medicine – it’s that crucial.
On the stress side, the podcast acknowledges that avoiding all stress is impossible, but chronic unrelieved stress is harmful to the immune system. Dr. Seheult’s inclusion of “Trust” in the health pillars is a nod to the importance of having outlets for stress and maintaining psychological well-being. Whether “trust” means religious faith for some or simply trusting relationships, the key is feeling that you are not alone in facing challenges. The positive emotions associated with trust and community can lower levels of inflammation and stress biomarkers in the body. Huberman mentions that having community support is part of this last pillar as well – having people to rely on or share burdens with can literally translate to fewer illnesses over time. They admit these psychosocial factors are hard to measure but very real; as Dr. Seheult says, these are “less tangible” aspects of health, yet he always includes stress reduction and social connection in his advice to patients on how to avoid illness.
In practical terms, the discussion suggests incorporating stress-management techniques into daily life as part of staying healthy. This could be meditation, breathing exercises, prayer, or anything that brings a sense of calm. Huberman often references tools like deliberate breathing or “non-sleep deep rest” (NSDR) in other episodes, which are relevant here even if not detailed in this conversation. The underlying message is: taking care of your mind is taking care of your immune system. For example, someone who is constantly anxious or overworked might find they catch every cold that goes around; but if they deliberately make time to unwind and lean on friends/family for support, their immunity improves. It’s a reminder that our bodies and minds are connected – a holistic view very much in line with the episode’s theme.
The Flu Shot and Layered Immune Defense
The topic of the influenza vaccine (“flu shot”) gets its own nuanced discussion. Andrew Huberman admits he typically does not get an annual flu shot and asks Dr. Seheult if that’s irresponsible. Dr. Seheult responds diplomatically, saying “irresponsible” is too strong a word and instead introduces his way of thinking: the Swiss cheese model of defense. In this model, each protective strategy (each cheese slice) has holes – imperfections or limitations – but if you layer enough strategies, the holes don’t align, and you get comprehensive protection. Applying this to flu: your first layers are the basic health habits (nutrition, sleep, etc., all the NEW START pillars) which significantly reduce your risk. If you’re doing all that, adding the flu vaccine is like an additional layer to cover remaining risk. If you choose not to add that layer, you may still be well-protected by your other habits, especially if you’re young and healthy, but you are missing one possible line of defense. Dr. Seheult shares that he personally gets the flu shot every year, and as an ICU doctor, he’s seen that it can reduce the incidence of severe flu cases.
They explore why some people doubt the flu shot. One common claim is, “I got the flu shot and still got the flu.” The doctor explains that while this does happen, what we can’t easily know is how much worse that person’s flu might have been without the vaccine – perhaps the shot turned a potential hospitalizing illness into a mild one. He especially recommends the flu vaccine for people who are immunocompromised or frequently exposed to viruses (like healthcare workers or teachers). For someone who is very healthy and low-risk, he suggests it’s still worth considering – consult with your physician about the pros and cons – but it’s ultimately a personal decision. The conversation notes that everything in medicine has some risk: Dr. Seheult gives the example of blood thinners causing occasional complications, yet we still use them because overall they save lives by preventing strokes. Similarly, flu vaccines have rare adverse events (he recounts a specific year in Europe where a flu vaccine was associated with a spike in narcolepsy cases, likely an autoimmune reaction). That particular formulation was pulled, and such events have not been seen before or since. Aside from rare allergies or reactions, the flu shot is generally very safe.
They also touch on the mechanism of the flu shot: it exposes your immune system to inactivated or partial flu viruses so you develop antibodies. Each year’s shot is a mix targeting a few strains scientists predict will circulate. It’s not perfect – some years the match is off – but even partial protection can help. Dr. Seheult mentions that in his household, they decided to start vaccinating their kids when the kids became teenagers (even though flu shots are approved for much younger ages) mostly to prevent the kids from bringing flu home from school, and also because both parents are doctors who could expose their children. This illustrates how context matters: in a high-exposure environment, the vaccine’s benefit is more clear. Andrew remarks that he’s been fine without flu shots and doesn’t often get sick, but he’s open to re-evaluating. By the end, the advice is: consider your personal risk factors and environment, think of the flu shot as one extra protective layer, and make an informed choice. Neither extreme – blindly taking every vaccine nor avoiding all vaccines – is advocated; instead, use science and individual health context to decide.
Mask Use and Other Precautions
Masks also come up as a prevention tool. The consensus is that masks can indeed help – especially in high-risk environments or seasons – by adding another layer to block transmission. A standard surgical mask primarily prevents your respiratory droplets from reaching others (and offers some protection to you), whereas an N95 respirator, if worn properly, filters the air you breathe in (giving you stronger personal protection). Dr. Seheult says that in their medical clinic, when flu cases rise, everyone (staff and patients) wears masks to reduce spread. He himself was diligent about masking prior to this interview to ensure he didn’t catch or carry in any virus. Apart from masking, they implicitly endorse other common-sense precautions like good hand hygiene and avoiding close contact with sick individuals. The idea is to be mindful during peak infection times – using masks and other simple measures as needed – to stack the odds in your favor.
Treating Cold and Flu Symptoms
A large segment of the episode is devoted to what to do when you do catch a cold or flu – how to minimize discomfort and speed up recovery. As mentioned, one guiding principle is recognizing which symptoms are helpful vs. which are just misery. Fever, within reason, is a beneficial response because a higher body temperature can inhibit virus replication and enhance immune efficiency. They suggest that if you have a moderate fever but are otherwise okay, you might let it ride instead of immediately taking fever-reducing medication (of course, use judgment and stay hydrated; if a fever is very high or you feel extremely unwell, intervention is warranted). In contrast, nasal congestion doesn’t particularly help you get better and can prevent restful sleep, so treating congestion is encouraged. Dr. Seheult says “nobody likes congestion” and he’s all for relieving it. Options for relief include over-the-counter decongestants (with caution for those with blood pressure issues) or natural approaches like saline nasal irrigation and the steam + eucalyptus method described earlier.
They explore various home remedies and supplements. We’ve covered eucalyptus oil, which in proper use can act as a decongestant and immune stimulant. Andrew specifically asks if popular immune remedies are “completely worthless” or not – things like eucalyptus or oregano oil. The answer is that they’re not worthless; some have real effects (like eucalyptus’s effect on phagocytosis). Oil of oregano isn’t discussed in depth, but generally such herbal remedies often have antimicrobial or immune-modulating properties, even if they lack large clinical trials. The advice is to use them as complementary relief but not to rely on them as sole treatments. Meanwhile, the supplement NAC (N-acetylcysteine) gets praise for its dual role: it replenishes the antioxidant glutathione and serves as a mucus-buster. Dr. Seheult shares that NAC tends to make people “keep blowing your nose” – in other words, it thins mucus and helps clear it out, which is exactly what you want when you’re congested with a virus. It’s actually a medication in hospitals (given to protect the liver or treat lung conditions), but as an oral supplement, people use NAC to support overall detoxification and respiratory health. During a cold or flu, a typical NAC dose (they don’t specify exact numbers on air) might reduce the duration of a cough or stuffiness by aiding mucus clearance.
Another supplement, zinc, is highlighted for shortening colds. Andrew mentions taking high levels of zinc daily and plans to continue because it works for him (with blood tests to ensure no issues). Dr. Seheult agrees there is good data behind zinc – especially if taken at the first sign of a cold, zinc lozenges have been shown in some studies to reduce illness length. The key is not to overdo it chronically without checking copper levels, since long-term high-dose zinc can cause a copper deficiency. But taken appropriately (often around 15–40 mg per day during cold season, unless a doctor advises differently), zinc is a cheap and effective way to support immune enzymes. Vitamin D is implicitly in the mix via sunlight (and they note many people are deficient in vitamin D), though they don’t dwell on vitamin D supplements specifically in this conversation. Essentially, when sick, you should double down on these basics: rest (take time off to sleep and recover), hydration (warm fluids, etc.), nutrition (perhaps light, easily digestible meals), and consider targeted supplements or remedies to support your body. None of these are instant cures, but they can make an illness more bearable and potentially shorter.
The hosts also discuss a high-tech question: Andrew wonders why we don’t have an interferon nasal spray or inhaler on the market, since interferon is a critical antiviral molecule our immune cells produce. Dr. Seheult notes that researchers have looked into this, and interferon has been used as a drug (for example, high-dose interferon was once a treatment for hepatitis C). However, giving interferon to someone often makes them feel very sick – essentially inducing flu-like symptoms – because interferon is what causes many of those symptoms in the first place. In fact, patients who received interferon therapy would feel like they had a terrible flu during treatment. This underscores an earlier point: a lot of the misery of illness is due to our immune response (like interferon) doing its job. So rather than taking interferon as a medication (which would be hard to tolerate), it’s better to use strategies that gently boost your body’s own interferon and defenses. By using light, heat, cold, and supplements, you nudge the immune system to fight the virus more effectively, without overshooting and causing unnecessary discomfort. In summary, treating a cold or flu is about supportive care: help the body do its work (don’t completely suppress helpful responses like fever), keep yourself comfortable (rest, hydrate, clear your sinuses), and use evidence-backed aids (like zinc, NAC, steam inhalation) to assist in the recovery. If done right, you can shave days off your illness and suffer less in the process.
Long COVID: Causes and Interventions
Toward the end, the episode tackles Long COVID, which is the collection of lingering symptoms that some people experience after the acute phase of COVID-19 has resolved. Huberman asks if long COVID is “real” and what can be done about it. Dr. Seheult affirms that it is very real – he has encountered many patients suffering from it – but it doesn’t present the same way in everyone. Common symptoms include persistent fatigue, brain fog, shortness of breath, exercise intolerance, loss of taste or smell, and other issues that last for months. The causes of Long COVID are still being researched, but they discuss a few leading ideas. One is that in some individuals, the virus (or fragments of it) remain in the body and keep the immune system in a state of chronic activation. Supporting this, Dr. Seheult mentions a study where giving the COVID vaccine to people with Long COVID provided some benefit – possibly because it boosted the immune response enough to help clear out residual virus or viral proteins.
Another major factor is mitochondrial dysfunction and metabolic disturbances caused by the initial infection. Mitochondria are the energy-producing parts of cells, and COVID-19 can disrupt their function. One study he cites found that people with Long COVID showed a downregulation of beta-oxidation (a process of energy generation from fats) in their cells, implying their metabolism was out of balance even after the virus was gone. Because of this, Dr. Seheult’s approach with some Long COVID patients has been to try to “reset” or regenerate healthier mitochondria. He gave a concrete example of a patient who had Long COVID symptoms for over a year (including breathing difficulty and reflux issues). With no specific drug cure available, Dr. Seheult recommended two lifestyle interventions: daily intermittent fasting (eating all meals in an early window and fasting in the evening/night) and daily sunlight exposure. The logic was to trigger the body’s cleanup processes (fasting can induce autophagy, clearing out damaged cells and encouraging growth of new, healthy cells) and to leverage sunlight’s known benefits on mitochondria and inflammation (as discussed earlier). The patient followed this advice – stopping food intake after 5:30 PM and getting morning sun – and within a month saw dramatic improvements. His acid reflux disappeared, and his shortness of breath went from an 8 out of 10 severity to about a 3 out of 10, which no longer bothered him. This anecdote is just one case, and Dr. Seheult is careful to say not every patient responds that dramatically, but it’s an encouraging sign that simple, low-risk steps can sometimes make a big difference.
They also address the neurological and sensory aspects of Long COVID, such as the loss of smell (anosmia) that many experienced. Early in the pandemic, there was debate about how COVID causes smell loss. Huberman recalls asking if neurons have ACE2 receptors (the entry point for the virus), and initially many thought not – but it turns out the support cells in the olfactory system (in the nose) do have ACE2 and were getting infected and destroyed. When those support cells die, the smell-sensing neurons can’t function properly, leading to loss of smell. The good news is those olfactory neurons can regenerate over time. The podcast mentions a therapy known as “smell training,” which involves regularly sniffing a set of distinct scents (like lemon, rose, eucalyptus, clove, etc.) to stimulate the olfactory pathways. There has been a randomized controlled trial showing that this practice can significantly improve the recovery of the sense of smell in post-viral olfactory loss. Dr. Seheult explains that olfactory neurons regrow in an activity-dependent way – they need exposure to odors to form the correct connections. By systematically exposing oneself to a variety of smells each day, patients can help retrain their new olfactory nerves to recognize scents correctly. This is a great example of a targeted rehabilitation technique for one facet of Long COVID.
The heterogeneity of Long COVID symptoms likely comes from the fact that the ACE2 receptor (which the virus uses to enter cells) is present in many different tissues in the body. In some people, the virus might significantly affect the lungs and brain; in others, maybe it’s more blood vessels or the gut. Huberman hypothesizes that differences in where the virus gained a foothold could explain why “some people got COVID and it was no big deal, while others felt brain fog for six months” – it could be about how much the virus invaded the brain or other critical areas. Dr. Seheult agrees, noting that the virus’s widespread reach means Long COVID isn’t one thing but many potential syndromes. This makes it challenging to treat; a solution for one patient (say, smell training for someone whose main issue is loss of smell) might not help another (who may be dealing with, for example, autonomic nervous system dysfunction or cardiovascular issues post-COVID). Nevertheless, the general strategy is to support overall health and then address specific deficits with targeted therapies. They emphasize that there’s little downside to implementing lifestyle measures – improving diet, sleep, gradually increasing exercise tolerance, reducing stress, getting some sun – as these will benefit the body regardless and might alleviate some Long COVID issues. In some cases, medical treatments like antivirals, steroids, or other drugs may be considered by physicians, but those are still under study. The encouraging note they end on is that many Long COVID patients do slowly get better, especially with attentive care. Essentially, everything they discussed throughout the episode about strengthening the body’s resilience (the pillars of health, etc.) applies here as well, and offers a pathway for Long COVID sufferers to inch toward recovery even as scientists continue to unravel this new condition.
Conclusion
In summary, this episode provided a comprehensive look at how to stay healthy during cold and flu season (and beyond) and what to do if you get sick. Dr. Roger Seheult’s insights center on reinforcing the body’s natural defenses through lifestyle: a nutritious diet, regular exercise, ample sleep, stress management, sunlight, and mindful use of heat/cold. These are timeless principles that form a resilient immune system. He and Andrew Huberman also went into depth on cutting-edge understandings, such as how infrared light triggers cells to produce melatonin or how intermittent fasting might help in Long COVID by renewing mitochondria. A big takeaway is that “boring” habits – going to bed on time, eating your fruits and veggies, getting outside – truly pay off by reducing your chances of infection and improving your outcomes if you do fall ill. At the same time, modern medicine and science offer additional tools: vaccines as extra protection for those who need them, supplements like zinc and NAC to shore up our immune response, and even simple remedies like steam inhalation to relieve symptoms. The conversation balanced these aspects, suggesting we should neither rely solely on a pill or shot, nor on just one natural remedy, but rather combine them in an informed way.
Listeners come away with actionable tips: for instance, you might start incorporating a daily walk in sunlight, or perhaps end your evening meals a bit earlier to give your body more fasting time overnight. You might consider keeping zinc lozenges on hand to use at the first sign of a sore throat, or try a sauna session during winter to stimulate your immune system. And if you’ve been on the fence about the flu shot or about wearing a mask in crowded places when viruses are going around, this episode gives a framework (the Swiss cheese model) to evaluate those choices logically. Ultimately, Huberman and Seheult convey an empowering message: there are many things in our control that can help us avoid getting sick, and if we do get sick, there are effective ways to suffer less and heal faster. By marrying old wisdom (like “get your rest and fresh air”) with new scientific insights (like phototherapy and immunology breakthroughs), the episode demonstrates a holistic approach to health. As Dr. Seheult put it, the goal is to “avoid them altogether” – meaning illnesses – but also to be armed with “real knowledge” to tackle them quickly if they occur. After this densely packed discussion, listeners should feel better prepared to navigate the cold/flu season, make informed health decisions, and implement daily practices that support their immune system for the long run.