How to Prevent & Treat Colds & Flu
Ever wonder why cold exposure enthusiasts seem to dodge illness season after season? The answer lies in understanding how your immune system actually works—and Dr. Andrew Huberman delivers a masterclass on exactly that.
The Cold Truth About Immunity
Contrary to popular belief, being cold doesn't give you a cold. But temperature stress—the kind you get from deliberate cold exposure—can profoundly influence your body's ability to fight infection. Huberman breaks down the science: your immune system is a sophisticated network of innate and adaptive responses, constantly scanning for threats and adapting to new challenges.
The innate immune system is your first responder—physical barriers like skin and mucus, plus rapid-fire cells that attack anything foreign. The adaptive system is your specialist force, creating antibodies and memory cells that remember specific invaders. Cold and flu viruses exploit weaknesses in both systems, but you're not defenseless.
Science-Backed Prevention Strategies
Huberman cuts through the supplement noise with evidence-based recommendations. Here's what actually works:
- Vitamin D: Critical for immune function. Low levels correlate with higher infection rates. Get your levels tested and supplement if needed (1,000-5,000 IU daily for most people).
- Zinc: Can reduce cold duration by 1-2 days when taken early. Lozenges work better than pills—direct contact with throat tissue matters.
- Sleep: Non-negotiable. Even one night of poor sleep significantly weakens immune response. Aim for 7-9 hours consistently.
- Stress management: Chronic stress suppresses immunity. Acute stress? Can actually enhance it temporarily.
The Cold Exposure Connection
This is where things get interesting for contrast therapy practitioners. While cold exposure itself won't prevent viral infection, the adaptation it creates in your body has profound immune benefits. Regular cold exposure triggers:
- Increased white blood cell production
- Enhanced circulation (better nutrient and immune cell delivery)
- Hormetic stress response (what doesn't kill you makes you stronger)
- Improved brown fat activation (metabolic health supports immunity)
The key is consistency and proper recovery. Don't hammer yourself with ice baths when you're already fighting infection—that's adding stress to an already taxed system.
When You're Already Sick
Caught a cold despite your best efforts? Huberman's protocols can help you recover faster:
- N-acetylcysteine (NAC): Thins mucus, supports glutathione production. 600-1,200mg daily.
- Hydration: Not just water—electrolytes matter. Your immune system needs proper mineral balance.
- Heat exposure: Yes, sauna can help. Elevated body temperature may inhibit viral replication. Keep sessions moderate (15-20min at 160-180°F).
- Rest: This isn't weakness—it's strategy. Your body diverts energy to immune function during sleep.
Myths Huberman Destroys
Vitamin C megadosing? Minimal benefit unless you're deficient. Save your money.
Echinacea? Mixed evidence at best. Not worth the hype.
"Feed a cold, starve a fever"? Nonsense. Your immune system needs fuel regardless of infection type.
You're contagious when symptomatic? Actually, you're most contagious before symptoms appear. Mind = blown.
The Takeaway for Contrast Athletes
Your cold plunge practice isn't just about mental toughness or recovery—it's building a robust, adaptable immune system that can weather viral storms more effectively. Pair it with the fundamentals Huberman emphasizes (sleep, vitamin D, stress management) and you're not just training your body, you're training your defenses.
Winter doesn't have to mean inevitable illness. Armed with the right knowledge and tools, you can navigate cold and flu season like the cold-adapted human you're becoming.
Watch the full episode for deep dives into immune system biology, detailed protocols, and specific dosage recommendations. This is essential viewing for anyone serious about optimizing health through environmental stress.