Full Transcript: How to Prevent & Treat Colds & Flu
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0:00 welcome to the huberman Lab podcast
0:02 welcome to the huberman Lab podcast
0:02 welcome to the huberman Lab podcast where we discuss science and
0:03 where we discuss science and
0:03 where we discuss science and science-based tools for everyday
0:05 science-based tools for everyday
0:05 science-based tools for everyday [Music]
0:08 [Music]
0:08 [Music] life I'm Andrew huberman and I'm a
0:10 life I'm Andrew huberman and I'm a
0:10 life I'm Andrew huberman and I'm a professor of neurobiology and
0:12 professor of neurobiology and
0:12 professor of neurobiology and Opthalmology at Stanford school of
0:14 Opthalmology at Stanford school of
0:14 Opthalmology at Stanford school of medicine today we are discussing colds
0:17 medicine today we are discussing colds
0:17 medicine today we are discussing colds and flu we will talk about what a cold
0:19 and flu we will talk about what a cold
0:19 and flu we will talk about what a cold really is and what a flu really is in
0:21 really is and what a flu really is in
0:21 really is and what a flu really is in terms of how they impact your brain and
0:23 terms of how they impact your brain and
0:23 terms of how they impact your brain and body and of course we will discuss how
0:25 body and of course we will discuss how
0:25 body and of course we will discuss how to avoid getting colds and flu there are
0:27 to avoid getting colds and flu there are
0:27 to avoid getting colds and flu there are indeed some excellent science supported
0:30 indeed some excellent science supported
0:30 indeed some excellent science supported techniques to avoid getting colds and
0:32 techniques to avoid getting colds and
0:32 techniques to avoid getting colds and flu but of course it is impossible to
0:35 flu but of course it is impossible to
0:35 flu but of course it is impossible to completely avoid ever getting a colder
0:37 completely avoid ever getting a colder
0:37 completely avoid ever getting a colder flu in your lifetime so we also discuss
0:40 flu in your lifetime so we also discuss
0:40 flu in your lifetime so we also discuss how to more quickly get over a colder
0:41 how to more quickly get over a colder
0:41 how to more quickly get over a colder flu should you happen to catch one so
0:44 flu should you happen to catch one so
0:44 flu should you happen to catch one so during today's discussion I'll talk
0:46 during today's discussion I'll talk
0:46 during today's discussion I'll talk about the immune system I'll give you
0:47 about the immune system I'll give you
0:47 about the immune system I'll give you some mechanistic understanding of how
0:49 some mechanistic understanding of how
0:49 some mechanistic understanding of how your immune system works and I promise
0:51 your immune system works and I promise
0:51 your immune system works and I promise to make that discussion accessible to
0:53 to make that discussion accessible to
0:53 to make that discussion accessible to everybody regardless of whether or not
0:54 everybody regardless of whether or not
0:54 everybody regardless of whether or not you have a background in biology and
0:56 you have a background in biology and
0:56 you have a background in biology and with that understanding of how your
0:58 with that understanding of how your
0:58 with that understanding of how your immune system works you will be in in a
1:00 immune system works you will be in in a
1:00 immune system works you will be in in a much better position to understand which
1:02 much better position to understand which
1:02 much better position to understand which tools that is which protocols to
1:04 tools that is which protocols to
1:04 tools that is which protocols to implement should you be exposed to a
1:06 implement should you be exposed to a
1:06 implement should you be exposed to a colder flu or if you are trying to get
1:09 colder flu or if you are trying to get
1:09 colder flu or if you are trying to get over a cold or flu more quickly than you
1:11 over a cold or flu more quickly than you
1:11 over a cold or flu more quickly than you would otherwise you'll learn about some
1:13 would otherwise you'll learn about some
1:13 would otherwise you'll learn about some potent behavioral tools for bolstering
1:15 potent behavioral tools for bolstering
1:15 potent behavioral tools for bolstering your immune system and we will also
1:17 your immune system and we will also
1:17 your immune system and we will also discuss various compounds that you might
1:19 discuss various compounds that you might
1:19 discuss various compounds that you might consider taking to enhance the function
1:21 consider taking to enhance the function
1:21 consider taking to enhance the function of your immune system to ward off or
1:23 of your immune system to ward off or
1:23 of your immune system to ward off or treat colds and flu I will also be
1:25 treat colds and flu I will also be
1:25 treat colds and flu I will also be dispelling a number of common myths
1:28 dispelling a number of common myths
1:28 dispelling a number of common myths about treatments for the common cold C
1:30 about treatments for the common cold C
1:30 about treatments for the common cold C and for the flu there are oh so many
1:32 and for the flu there are oh so many
1:32 and for the flu there are oh so many ideas out there about what one could
1:34 ideas out there about what one could
1:34 ideas out there about what one could take or do in order to avoid getting the
1:37 take or do in order to avoid getting the
1:37 take or do in order to avoid getting the colder flu or more quickly get relief
1:39 colder flu or more quickly get relief
1:39 colder flu or more quickly get relief from a colder flu however many of those
1:42 from a colder flu however many of those
1:42 from a colder flu however many of those are pure myth there's just no sence to
1:45 are pure myth there's just no sence to
1:45 are pure myth there's just no sence to support them and indeed there's some
1:46 support them and indeed there's some
1:46 support them and indeed there's some science that counters those ideas but
1:49 science that counters those ideas but
1:49 science that counters those ideas but the good news is there are indeed
1:51 the good news is there are indeed
1:51 the good news is there are indeed science suppored behavioral protocols
1:52 science suppored behavioral protocols
1:53 science suppored behavioral protocols and compounds that one could consider in
1:55 and compounds that one could consider in
1:55 and compounds that one could consider in order to avoid and treat colds and flu
1:58 order to avoid and treat colds and flu
1:58 order to avoid and treat colds and flu before we begin I'd like to emphas ize
2:00 before we begin I'd like to emphas ize
2:00 before we begin I'd like to emphas ize that this podcast is separate from my
2:01 that this podcast is separate from my
2:01 that this podcast is separate from my teaching and research roles at Stanford
2:03 teaching and research roles at Stanford
2:03 teaching and research roles at Stanford it is however part of my desire and
2:05 it is however part of my desire and
2:05 it is however part of my desire and effort to bring zero cost to Consumer
2:07 effort to bring zero cost to Consumer
2:07 effort to bring zero cost to Consumer information about science and science
2:09 information about science and science
2:09 information about science and science related tools to the general public in
2:11 related tools to the general public in
2:11 related tools to the general public in keeping with that theme I'd like to
2:12 keeping with that theme I'd like to
2:12 keeping with that theme I'd like to thank the sponsors of today's podcast
2:15 thank the sponsors of today's podcast
2:15 thank the sponsors of today's podcast our first sponsor is ju ju makes medical
2:18 our first sponsor is ju ju makes medical
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2:20 grade red light therapy devices now if
2:20 grade red light therapy devices now if there's one thing I've consistently
2:22 there's one thing I've consistently
2:22 there's one thing I've consistently emphasized on this podcast is the
2:24 emphasized on this podcast is the
2:24 emphasized on this podcast is the incredible role that light can have on
2:26 incredible role that light can have on
2:26 incredible role that light can have on our biology and of course I'm always
2:28 our biology and of course I'm always
2:28 our biology and of course I'm always telling people that they should get some
2:29 telling people that they should get some
2:29 telling people that they should get some sunlight in their eyes as soon as
2:31 sunlight in their eyes as soon as
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2:39 focus and alertness and improve sleep
2:39 focus and alertness and improve sleep now in addition to sunlight red light
2:41 now in addition to sunlight red light
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2:49 Health including faster Muscle Recovery
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2:56 removal of acne reducing pain and inflammation improving mitochondrial
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6:01 checkout okay let's talk about the
6:01 checkout okay let's talk about the common cold first off no unfortunately
6:05 common cold first off no unfortunately
6:05 common cold first off no unfortunately today I cannot tell you the cure for the
6:07 today I cannot tell you the cure for the
6:07 today I cannot tell you the cure for the common cold because indeed there isn't
6:10 common cold because indeed there isn't
6:10 common cold because indeed there isn't one one interesting question however is
6:13 one one interesting question however is
6:13 one one interesting question however is why don't we have a cur for the common
6:14 why don't we have a cur for the common
6:14 why don't we have a cur for the common cold and the reason is that the cold
6:17 cold and the reason is that the cold
6:17 cold and the reason is that the cold virus as it's referred to is actually a
6:19 virus as it's referred to is actually a
6:19 virus as it's referred to is actually a bunch of different viruses some colds
6:22 bunch of different viruses some colds
6:22 bunch of different viruses some colds are caused by one what's called serotype
6:24 are caused by one what's called serotype
6:24 are caused by one what's called serotype of the virus other colds are caused by a
6:27 of the virus other colds are caused by a
6:27 of the virus other colds are caused by a different serotype of the virus there
6:29 different serotype of the virus there
6:29 different serotype of the virus there are over 160 different types of what
6:33 are over 160 different types of what
6:33 are over 160 different types of what people call the cold virus now cold
6:35 people call the cold virus now cold
6:35 people call the cold virus now cold viruses fall under an umbrella of a
6:37 viruses fall under an umbrella of a
6:37 viruses fall under an umbrella of a general category of viruses called Rhino
6:40 general category of viruses called Rhino
6:40 general category of viruses called Rhino viruses you can remember that easily
6:41 viruses you can remember that easily
6:41 viruses you can remember that easily because rhino sounds like Rhino horn the
6:44 because rhino sounds like Rhino horn the
6:44 because rhino sounds like Rhino horn the rhinoceros horn which is of course in
6:46 rhinoceros horn which is of course in
6:46 rhinoceros horn which is of course in the center of the Rhino's face which is
6:48 the center of the Rhino's face which is
6:48 the center of the Rhino's face which is where your nose is and the cold almost
6:50 where your nose is and the cold almost
6:50 where your nose is and the cold almost always causes some degree of nasal
6:53 always causes some degree of nasal
6:53 always causes some degree of nasal symptoms in humans it's either runny
6:54 symptoms in humans it's either runny
6:54 symptoms in humans it's either runny nose or sneezing or stuffed up nose or
6:57 nose or sneezing or stuffed up nose or
6:57 nose or sneezing or stuffed up nose or sometimes unfortunately all three now
6:59 sometimes unfortunately all three now
6:59 sometimes unfortunately all three now the reason we don't have a cure for the
7:00 the reason we don't have a cure for the
7:00 the reason we don't have a cure for the common cold is that all of those
7:02 common cold is that all of those
7:02 common cold is that all of those different serotypes of the cold virus
7:04 different serotypes of the cold virus
7:04 different serotypes of the cold virus mean that the virus itself has a
7:06 mean that the virus itself has a
7:06 mean that the virus itself has a different shape on its outside and as a
7:08 different shape on its outside and as a
7:08 different shape on its outside and as a consequence even if you've been exposed
7:10 consequence even if you've been exposed
7:10 consequence even if you've been exposed to a cold and you've developed
7:12 to a cold and you've developed
7:12 to a cold and you've developed antibodies against that cold virus the
7:14 antibodies against that cold virus the
7:14 antibodies against that cold virus the next cold that comes along very likely
7:16 next cold that comes along very likely
7:16 next cold that comes along very likely has a different shape and therefore your
7:19 has a different shape and therefore your
7:19 has a different shape and therefore your body's antibodies to the cold virus it
7:21 body's antibodies to the cold virus it
7:21 body's antibodies to the cold virus it combed successfully before can't latch
7:24 combed successfully before can't latch
7:24 combed successfully before can't latch onto and defeat that next different
7:27 onto and defeat that next different
7:27 onto and defeat that next different serotype of the cold virus now a little
7:29 serotype of the cold virus now a little
7:29 serotype of the cold virus now a little later I'll talk about the immune system
7:30 later I'll talk about the immune system
7:31 later I'll talk about the immune system and how those different antibodies are
7:32 and how those different antibodies are
7:32 and how those different antibodies are generated but for the time being
7:35 generated but for the time being
7:35 generated but for the time being understanding that there are a lot of
7:36 understanding that there are a lot of
7:36 understanding that there are a lot of different types of cold viruses explains
7:38 different types of cold viruses explains
7:38 different types of cold viruses explains first of all why we don't have a cure
7:40 first of all why we don't have a cure
7:40 first of all why we don't have a cure for the common cold but also why you can
7:42 for the common cold but also why you can
7:42 for the common cold but also why you can get multiple colds within a given year
7:44 get multiple colds within a given year
7:44 get multiple colds within a given year or even within a given season because
7:46 or even within a given season because
7:46 or even within a given season because even if you develop antibodies against
7:48 even if you develop antibodies against
7:48 even if you develop antibodies against one serotype of the cold virus a
7:50 one serotype of the cold virus a
7:50 one serotype of the cold virus a different serotype can come along and
7:51 different serotype can come along and
7:52 different serotype can come along and you can get sick again with that new
7:53 you can get sick again with that new
7:53 you can get sick again with that new serotype of the cold virus so how do you
7:56 serotype of the cold virus so how do you
7:56 serotype of the cold virus so how do you catch a cold now one of the problems
7:58 catch a cold now one of the problems
7:58 catch a cold now one of the problems with the cold virus being called the
8:00 with the cold virus being called the
8:00 with the cold virus being called the cold virus and the fact that indeed
8:03 cold virus and the fact that indeed
8:03 cold virus and the fact that indeed there are more cold viruses present and
8:05 there are more cold viruses present and
8:05 there are more cold viruses present and transmitted between humans in the cold
8:08 transmitted between humans in the cold
8:08 transmitted between humans in the cold winter months of the year is that people
8:10 winter months of the year is that people
8:11 winter months of the year is that people generally assume that it is the cold
8:13 generally assume that it is the cold
8:13 generally assume that it is the cold temperatures outside that actually give
8:14 temperatures outside that actually give
8:14 temperatures outside that actually give you a cold virus and that is simply not
8:17 you a cold virus and that is simply not
8:17 you a cold virus and that is simply not true however what you heard as a kid if
8:20 true however what you heard as a kid if
8:20 true however what you heard as a kid if your mom most likely but maybe your dad
8:22 your mom most likely but maybe your dad
8:22 your mom most likely but maybe your dad said hey don't go outside without a
8:24 said hey don't go outside without a
8:24 said hey don't go outside without a sweater or jacket on you're going to
8:25 sweater or jacket on you're going to
8:25 sweater or jacket on you're going to catch a cold or you're going to catch
8:27 catch a cold or you're going to catch
8:27 catch a cold or you're going to catch cold you know has ated this uh this myth
8:31 cold you know has ated this uh this myth
8:31 cold you know has ated this uh this myth that the cold temperatures themselves
8:33 that the cold temperatures themselves
8:33 that the cold temperatures themselves are the cause of catching a cold virus
8:35 are the cause of catching a cold virus
8:35 are the cause of catching a cold virus and that's simply not true the virus
8:38 and that's simply not true the virus
8:38 and that's simply not true the virus that we call the cold virus is spread by
8:41 that we call the cold virus is spread by
8:41 that we call the cold virus is spread by breathing or by sneezing or by people
8:45 breathing or by sneezing or by people
8:45 breathing or by sneezing or by people sneezing or coughing or breathing onto
8:47 sneezing or coughing or breathing onto
8:47 sneezing or coughing or breathing onto their hands and then touching surfaces
8:50 their hands and then touching surfaces
8:50 their hands and then touching surfaces and then other people touching those
8:52 and then other people touching those
8:52 and then other people touching those surfaces and then touching most likely
8:55 surfaces and then touching most likely
8:55 surfaces and then touching most likely their eyes in order to self- infect now
8:57 their eyes in order to self- infect now
8:57 their eyes in order to self- infect now we're going to get into the details of
8:59 we're going to get into the details of
8:59 we're going to get into the details of how far the virus can spread with a
9:01 how far the virus can spread with a
9:02 how far the virus can spread with a sneeze how long it can survive on the
9:04 sneeze how long it can survive on the
9:04 sneeze how long it can survive on the hands Etc but for the time being know
9:06 hands Etc but for the time being know
9:06 hands Etc but for the time being know this the cold virus is a pretty stable
9:10 this the cold virus is a pretty stable
9:10 this the cold virus is a pretty stable virus in that it can survive on surfaces
9:13 virus in that it can survive on surfaces
9:13 virus in that it can survive on surfaces nonhuman or human surfaces meaning skin
9:16 nonhuman or human surfaces meaning skin
9:16 nonhuman or human surfaces meaning skin or on a table or on a glass or on a door
9:18 or on a table or on a glass or on a door
9:18 or on a table or on a glass or on a door handle for up to 24 hours so for all you
9:22 handle for up to 24 hours so for all you
9:22 handle for up to 24 hours so for all you hypochondriacs out there I probably just
9:24 hypochondriacs out there I probably just
9:24 hypochondriacs out there I probably just gave you a little spike in cortisol and
9:26 gave you a little spike in cortisol and
9:26 gave you a little spike in cortisol and for you non- hypochondriacs I hope what
9:28 for you non- hypochondriacs I hope what
9:28 for you non- hypochondriacs I hope what I just said cues you to the fact that
9:31 I just said cues you to the fact that
9:31 I just said cues you to the fact that just avoiding people who are sneezing
9:32 just avoiding people who are sneezing
9:32 just avoiding people who are sneezing and coughing is not sufficient to avoid
9:34 and coughing is not sufficient to avoid
9:35 and coughing is not sufficient to avoid getting colds and flu However the fact
9:37 getting colds and flu However the fact
9:37 getting colds and flu However the fact that a cold virus is Alive and Well on a
9:40 that a cold virus is Alive and Well on a
9:40 that a cold virus is Alive and Well on a given surface let's say on a door handle
9:43 given surface let's say on a door handle
9:43 given surface let's say on a door handle does not mean that if you touch that
9:44 does not mean that if you touch that
9:44 does not mean that if you touch that door handle that you will necessarily be
9:46 door handle that you will necessarily be
9:46 door handle that you will necessarily be infected with that cold virus and that's
9:48 infected with that cold virus and that's
9:48 infected with that cold virus and that's because your skin actually provides an
9:50 because your skin actually provides an
9:50 because your skin actually provides an excellent barrier against most viruses
9:53 excellent barrier against most viruses
9:53 excellent barrier against most viruses and bacteria your skin also includes a
9:56 and bacteria your skin also includes a
9:56 and bacteria your skin also includes a lot of antiviral substances on it even
9:59 lot of antiviral substances on it even
9:59 lot of antiviral substances on it even if you haven't put any of that you know
10:00 if you haven't put any of that you know
10:00 if you haven't put any of that you know alcohol stuff or the hand sanitizer
10:02 alcohol stuff or the hand sanitizer
10:02 alcohol stuff or the hand sanitizer stuff on your skin is a very important
10:04 stuff on your skin is a very important
10:04 stuff on your skin is a very important barrier component of your immune system
10:06 barrier component of your immune system
10:06 barrier component of your immune system we're going to talk about that a little
10:08 we're going to talk about that a little
10:08 we're going to talk about that a little bit later but if somebody has a cold and
10:10 bit later but if somebody has a cold and
10:10 bit later but if somebody has a cold and they happen to perhaps you know wipe
10:11 they happen to perhaps you know wipe
10:11 they happen to perhaps you know wipe their nose or sneeze into a tissue
10:13 their nose or sneeze into a tissue
10:13 their nose or sneeze into a tissue hopefully into a tissue and then discard
10:15 hopefully into a tissue and then discard
10:15 hopefully into a tissue and then discard that
10:15 that
10:15 that tissue the cold virus particles are
10:18 tissue the cold virus particles are
10:18 tissue the cold virus particles are extremely small how small well most of
10:22 extremely small how small well most of
10:22 extremely small how small well most of us are familiar with thinking about
10:24 us are familiar with thinking about
10:24 us are familiar with thinking about centimeters or inches if you think about
10:26 centimeters or inches if you think about
10:26 centimeters or inches if you think about a millimeter being 1/ 100th of a cmet
10:30 a millimeter being 1/ 100th of a cmet
10:30 a millimeter being 1/ 100th of a cmet well you can take a millimeter and you
10:32 well you can take a millimeter and you
10:32 well you can take a millimeter and you can divide that up into a bunch of
10:34 can divide that up into a bunch of
10:34 can divide that up into a bunch of little slices also such that you get the
10:36 little slices also such that you get the
10:36 little slices also such that you get the Micron the Micron is 1
10:39 Micron the Micron is 1
10:39 Micron the Micron is 1 1,000th of a centimeter and if you want
10:41 1,000th of a centimeter and if you want
10:41 1,000th of a centimeter and if you want to get a sense of how thick or thin that
10:43 to get a sense of how thick or thin that
10:43 to get a sense of how thick or thin that is the side of a credit card the little
10:46 is the side of a credit card the little
10:46 is the side of a credit card the little thin side of a credit card is about 200
10:49 thin side of a credit card is about 200
10:49 thin side of a credit card is about 200 microns thick so if you set your credit
10:51 microns thick so if you set your credit
10:51 microns thick so if you set your credit card flat on a table and then you look
10:53 card flat on a table and then you look
10:53 card flat on a table and then you look at it from the side that tiny tiny thin
10:55 at it from the side that tiny tiny thin
10:55 at it from the side that tiny tiny thin little Edge that's about 200 microns the
10:57 little Edge that's about 200 microns the
10:58 little Edge that's about 200 microns the cold virus is made up of particles that
11:01 cold virus is made up of particles that
11:01 cold virus is made up of particles that are probably in the range of about five
11:03 are probably in the range of about five
11:03 are probably in the range of about five microns or so so it's extremely small I
11:05 microns or so so it's extremely small I
11:05 microns or so so it's extremely small I mean the cold virus therefore with a
11:08 mean the cold virus therefore with a
11:08 mean the cold virus therefore with a good sneeze or even a light sneeze can
11:10 good sneeze or even a light sneeze can
11:10 good sneeze or even a light sneeze can spread really far now the good news is
11:12 spread really far now the good news is
11:12 spread really far now the good news is those particles are relatively heavy
11:14 those particles are relatively heavy
11:14 those particles are relatively heavy they don't tend to mist about in the air
11:16 they don't tend to mist about in the air
11:16 they don't tend to mist about in the air for very long they tend to fall down
11:17 for very long they tend to fall down
11:17 for very long they tend to fall down onto the ground or onto surfaces but as
11:20 onto the ground or onto surfaces but as
11:20 onto the ground or onto surfaces but as I mentioned before they can survive for
11:21 I mentioned before they can survive for
11:21 I mentioned before they can survive for a very long time on those surfaces so
11:23 a very long time on those surfaces so
11:23 a very long time on those surfaces so should you touch your hand to a door
11:25 should you touch your hand to a door
11:25 should you touch your hand to a door handle or table or shake the hand of
11:28 handle or table or shake the hand of
11:28 handle or table or shake the hand of somebody that has cold virus on their
11:29 somebody that has cold virus on their
11:29 somebody that has cold virus on their hands either because they themselves
11:31 hands either because they themselves
11:31 hands either because they themselves have a cold or they contacted somebody
11:32 have a cold or they contacted somebody
11:32 have a cold or they contacted somebody else had cold virus and it somehow
11:34 else had cold virus and it somehow
11:34 else had cold virus and it somehow landed on their hands just cu the other
11:36 landed on their hands just cu the other
11:36 landed on their hands just cu the other person sneeze all these scenarios are
11:38 person sneeze all these scenarios are
11:38 person sneeze all these scenarios are very
11:40 very
11:40 very realistic that cold virus will not
11:43 realistic that cold virus will not
11:43 realistic that cold virus will not infect you unless it can get inside of
11:45 infect you unless it can get inside of
11:45 infect you unless it can get inside of your body and one of the primary entry
11:47 your body and one of the primary entry
11:47 your body and one of the primary entry points of it getting inside your body is
11:49 points of it getting inside your body is
11:49 points of it getting inside your body is via the Eyes by wiping that cold virus
11:52 via the Eyes by wiping that cold virus
11:52 via the Eyes by wiping that cold virus on your eyes now you may think okay I'm
11:55 on your eyes now you may think okay I'm
11:55 on your eyes now you may think okay I'm just not going to touch my eyes but a
11:57 just not going to touch my eyes but a
11:57 just not going to touch my eyes but a little bit later we're going to talk
11:58 little bit later we're going to talk
11:58 little bit later we're going to talk about a study that shows that almost
12:01 about a study that shows that almost
12:01 about a study that shows that almost always indeed almost always when you
12:04 always indeed almost always when you
12:04 always indeed almost always when you meet somebody new you touch your eyes
12:06 meet somebody new you touch your eyes
12:06 meet somebody new you touch your eyes and the frequency of people touching
12:09 and the frequency of people touching
12:09 and the frequency of people touching their face that is the region of the
12:11 their face that is the region of the
12:11 their face that is the region of the face around the eyes and their eyes
12:13 face around the eyes and their eyes
12:13 face around the eyes and their eyes throughout the day is extremely high so
12:16 throughout the day is extremely high so
12:16 throughout the day is extremely high so this is one of the primary routes by
12:18 this is one of the primary routes by
12:18 this is one of the primary routes by which the cold virus is transmitted from
12:19 which the cold virus is transmitted from
12:19 which the cold virus is transmitted from one person to the next but of course
12:21 one person to the next but of course
12:21 one person to the next but of course there's also the route that we're all
12:23 there's also the route that we're all
12:23 there's also the route that we're all familiar with which is the person that
12:24 familiar with which is the person that
12:24 familiar with which is the person that is sneezing or coughing or blowing their
12:26 is sneezing or coughing or blowing their
12:26 is sneezing or coughing or blowing their nose into tissues and then throwing them
12:28 nose into tissues and then throwing them
12:28 nose into tissues and then throwing them in the trash and not washing their hands
12:29 in the trash and not washing their hands
12:29 in the trash and not washing their hands after each and every time they do that
12:32 after each and every time they do that
12:32 after each and every time they do that so an important aspect of today's
12:33 so an important aspect of today's
12:33 so an important aspect of today's discussion that we will get into once I
12:35 discussion that we will get into once I
12:35 discussion that we will get into once I also present to you what a flu is and
12:37 also present to you what a flu is and
12:37 also present to you what a flu is and how it differs from the cold is that
12:39 how it differs from the cold is that
12:39 how it differs from the cold is that we're going to need to talk about what
12:40 we're going to need to talk about what
12:41 we're going to need to talk about what stage of infection people are actually
12:43 stage of infection people are actually
12:43 stage of infection people are actually contagious with the colder flu and
12:45 contagious with the colder flu and
12:45 contagious with the colder flu and there's actually a lot of Mythology
12:47 there's actually a lot of Mythology
12:47 there's actually a lot of Mythology about this in fact there's a lot of just
12:48 about this in fact there's a lot of just
12:48 about this in fact there's a lot of just lying about this people will be coughing
12:51 lying about this people will be coughing
12:51 lying about this people will be coughing or sneezing and they'll say oh yeah I'm
12:52 or sneezing and they'll say oh yeah I'm
12:52 or sneezing and they'll say oh yeah I'm not contagious any longer or people make
12:55 not contagious any longer or people make
12:55 not contagious any longer or people make up these things like oh you know if you
12:57 up these things like oh you know if you
12:57 up these things like oh you know if you had the flu for 2 days then you're no
12:59 had the flu for 2 days then you're no
12:59 had the flu for 2 days then you're no longer contagious or that you can't be
13:01 longer contagious or that you can't be
13:01 longer contagious or that you can't be contagious until you have symptoms so
13:02 contagious until you have symptoms so
13:02 contagious until you have symptoms so we're going to go through all the
13:04 we're going to go through all the
13:04 we're going to go through all the aspects of contagion and how coughing or
13:06 aspects of contagion and how coughing or
13:06 aspects of contagion and how coughing or sneezing or how long you've had a cold
13:08 sneezing or how long you've had a cold
13:08 sneezing or how long you've had a cold or flu actually relates to whether or
13:10 or flu actually relates to whether or
13:10 or flu actually relates to whether or not you're contagious in a little bit
13:12 not you're contagious in a little bit
13:12 not you're contagious in a little bit but for the time being know that the
13:13 but for the time being know that the
13:13 but for the time being know that the cold virus is very very small it can be
13:16 cold virus is very very small it can be
13:16 cold virus is very very small it can be transmitted through the air it can be
13:18 transmitted through the air it can be
13:18 transmitted through the air it can be transmitted via contact from skin to-
13:20 transmitted via contact from skin to-
13:20 transmitted via contact from skin to- skinin contact and it can survive on
13:22 skinin contact and it can survive on
13:22 skinin contact and it can survive on surfaces for up to 24 hours and when you
13:24 surfaces for up to 24 hours and when you
13:24 surfaces for up to 24 hours and when you touch those surfaces or a person with
13:26 touch those surfaces or a person with
13:26 touch those surfaces or a person with the cold virus most often the way it's
13:29 the cold virus most often the way it's
13:29 the cold virus most often the way it's going to get into your body and infect
13:30 going to get into your body and infect
13:30 going to get into your body and infect you such that you get a cold is by
13:32 you such that you get a cold is by
13:32 you such that you get a cold is by touching your eye region although
13:34 touching your eye region although
13:34 touching your eye region although touching other regions of your body can
13:36 touching other regions of your body can
13:36 touching other regions of your body can also pass the cold virus into you for
13:37 also pass the cold virus into you for
13:37 also pass the cold virus into you for instance the mouth and lips but that's
13:39 instance the mouth and lips but that's
13:39 instance the mouth and lips but that's actually far less common so we'll get
13:41 actually far less common so we'll get
13:41 actually far less common so we'll get into that in just a little bit now
13:43 into that in just a little bit now
13:43 into that in just a little bit now different serotypes that is different
13:45 different serotypes that is different
13:45 different serotypes that is different types of cold virus tend to create a
13:47 types of cold virus tend to create a
13:47 types of cold virus tend to create a different array of overall symptoms such
13:50 different array of overall symptoms such
13:50 different array of overall symptoms such that you know one cold might be a really
13:51 that you know one cold might be a really
13:51 that you know one cold might be a really quote unquote bad cold others are more
13:54 quote unquote bad cold others are more
13:54 quote unquote bad cold others are more mild some tend to induce more runny nose
13:56 mild some tend to induce more runny nose
13:57 mild some tend to induce more runny nose others more stuffy head and a little bit
13:58 others more stuffy head and a little bit
13:58 others more stuffy head and a little bit of a fever or in some cases a lot of
14:00 of a fever or in some cases a lot of
14:00 of a fever or in some cases a lot of fever one thing that's important to
14:02 fever one thing that's important to
14:02 fever one thing that's important to understand is that if people are going
14:03 understand is that if people are going
14:03 understand is that if people are going to be infected by the cold virus they
14:05 to be infected by the cold virus they
14:05 to be infected by the cold virus they tend to develop symptoms one to two days
14:07 tend to develop symptoms one to two days
14:07 tend to develop symptoms one to two days after they were exposed to the virus now
14:10 after they were exposed to the virus now
14:10 after they were exposed to the virus now the good news is if you are exposed to
14:12 the good news is if you are exposed to
14:12 the good news is if you are exposed to the cold virus that doesn't necessarily
14:14 the cold virus that doesn't necessarily
14:14 the cold virus that doesn't necessarily mean that you are going to catch that
14:16 mean that you are going to catch that
14:16 mean that you are going to catch that cold virus that is if your immune system
14:18 cold virus that is if your immune system
14:18 cold virus that is if your immune system can fight off that cold even if you've
14:21 can fight off that cold even if you've
14:21 can fight off that cold even if you've never been exposed to that serotype
14:22 never been exposed to that serotype
14:22 never been exposed to that serotype before then you won't actually have that
14:25 before then you won't actually have that
14:25 before then you won't actually have that cold and you won't transmit it so put
14:27 cold and you won't transmit it so put
14:27 cold and you won't transmit it so put differently it is is possible to avoid
14:30 differently it is is possible to avoid
14:30 differently it is is possible to avoid getting a cold virus even if you've
14:32 getting a cold virus even if you've
14:32 getting a cold virus even if you've never been exposed to that serotype of
14:33 never been exposed to that serotype of
14:34 never been exposed to that serotype of cold virus and you happen to come into
14:35 cold virus and you happen to come into
14:35 cold virus and you happen to come into contact with somebody who has that
14:38 contact with somebody who has that
14:38 contact with somebody who has that serotype of cold virus or you touch a
14:40 serotype of cold virus or you touch a
14:40 serotype of cold virus or you touch a surface of some object door handle Etc
14:43 surface of some object door handle Etc
14:43 surface of some object door handle Etc that has particular serotype of the cold
14:45 that has particular serotype of the cold
14:45 that has particular serotype of the cold virus on it and God forbid you then wipe
14:48 virus on it and God forbid you then wipe
14:48 virus on it and God forbid you then wipe your eyes that doesn't necessarily mean
14:50 your eyes that doesn't necessarily mean
14:50 your eyes that doesn't necessarily mean that you're going to get sick and a good
14:51 that you're going to get sick and a good
14:51 that you're going to get sick and a good portion of today's episode is going to
14:53 portion of today's episode is going to
14:53 portion of today's episode is going to focus on tools that are supported by
14:55 focus on tools that are supported by
14:55 focus on tools that are supported by science that allow you to bolster your
14:57 science that allow you to bolster your
14:57 science that allow you to bolster your immune system and greatly increase the
15:00 immune system and greatly increase the
15:00 immune system and greatly increase the probability that even if you're exposed
15:02 probability that even if you're exposed
15:02 probability that even if you're exposed to a novel serotype of the cold virus
15:04 to a novel serotype of the cold virus
15:04 to a novel serotype of the cold virus that is one that's new to you that your
15:05 that is one that's new to you that your
15:05 that is one that's new to you that your body's never seen before that you won't
15:07 body's never seen before that you won't
15:07 body's never seen before that you won't get sick another thing to understand
15:09 get sick another thing to understand
15:09 get sick another thing to understand about the cold virus is that you're
15:10 about the cold virus is that you're
15:10 about the cold virus is that you're generally most contagious to other
15:12 generally most contagious to other
15:12 generally most contagious to other people when you feel at your worst that
15:15 people when you feel at your worst that
15:15 people when you feel at your worst that is when you're coughing and sneezing and
15:16 is when you're coughing and sneezing and
15:16 is when you're coughing and sneezing and you got the stuffy head watery eyes and
15:18 you got the stuffy head watery eyes and
15:19 you got the stuffy head watery eyes and so on but you can also be contagious to
15:21 so on but you can also be contagious to
15:21 so on but you can also be contagious to other people when you are starting to
15:23 other people when you are starting to
15:23 other people when you are starting to feel better that said most of the data
15:26 feel better that said most of the data
15:26 feel better that said most of the data point to the fact that about 5 to 6 days
15:28 point to the fact that about 5 to 6 days
15:28 point to the fact that about 5 to 6 days after you hit your peak of worst
15:31 after you hit your peak of worst
15:31 after you hit your peak of worst symptoms or I guess we should say your
15:33 symptoms or I guess we should say your
15:33 symptoms or I guess we should say your Nader the dip of worst symptoms because
15:35 Nader the dip of worst symptoms because
15:35 Nader the dip of worst symptoms because it's such an awful state to be in you
15:37 it's such an awful state to be in you
15:37 it's such an awful state to be in you are probably exiting the phase in which
15:39 are probably exiting the phase in which
15:39 are probably exiting the phase in which you're contagious now I want to be very
15:41 you're contagious now I want to be very
15:41 you're contagious now I want to be very clear that does not mean that if you've
15:43 clear that does not mean that if you've
15:43 clear that does not mean that if you've had a cold for five or six days that you
15:45 had a cold for five or six days that you
15:45 had a cold for five or six days that you are no longer contagious if you continue
15:47 are no longer contagious if you continue
15:47 are no longer contagious if you continue to experience sneezing and coughing
15:49 to experience sneezing and coughing
15:49 to experience sneezing and coughing watery eyes in the evening you're
15:51 watery eyes in the evening you're
15:51 watery eyes in the evening you're feeling much worse first thing in the
15:53 feeling much worse first thing in the
15:53 feeling much worse first thing in the morning you're feeling especially groggy
15:55 morning you're feeling especially groggy
15:55 morning you're feeling especially groggy Etc well then you are still contagious
15:58 Etc well then you are still contagious
15:58 Etc well then you are still contagious another way to frame this is you know
16:00 another way to frame this is you know
16:00 another way to frame this is you know those people that continue to show up at
16:02 those people that continue to show up at
16:02 those people that continue to show up at the gym and show up at work and they
16:04 the gym and show up at work and they
16:04 the gym and show up at work and they tell you yeah I got this cold but I've
16:06 tell you yeah I got this cold but I've
16:06 tell you yeah I got this cold but I've had it for a few days I'm no longer
16:08 had it for a few days I'm no longer
16:08 had it for a few days I'm no longer contagious and they're wiping their eyes
16:09 contagious and they're wiping their eyes
16:09 contagious and they're wiping their eyes and they're blowing their nose frankly
16:12 and they're blowing their nose frankly
16:12 and they're blowing their nose frankly they don't know what they're talking
16:12 they don't know what they're talking
16:12 they don't know what they're talking about they are basically a walking
16:15 about they are basically a walking
16:15 about they are basically a walking talking breathing sneezing coughing cold
16:18 talking breathing sneezing coughing cold
16:18 talking breathing sneezing coughing cold virus Vector a vector is a route for
16:21 virus Vector a vector is a route for
16:21 virus Vector a vector is a route for passage of a virus so please if you are
16:26 passage of a virus so please if you are
16:26 passage of a virus so please if you are sneezing if you are coughing if you are
16:28 sneezing if you are coughing if you are
16:28 sneezing if you are coughing if you are still experiencing the symptoms of a
16:29 still experiencing the symptoms of a
16:29 still experiencing the symptoms of a cold stay home stay away from other
16:32 cold stay home stay away from other
16:32 cold stay home stay away from other people as much as possible and I realize
16:33 people as much as possible and I realize
16:33 people as much as possible and I realize that some people simply cannot avoid
16:35 that some people simply cannot avoid
16:35 that some people simply cannot avoid going to work or cannot avoid
16:37 going to work or cannot avoid
16:37 going to work or cannot avoid interacting with other family members or
16:39 interacting with other family members or
16:39 interacting with other family members or other people if they have the cold virus
16:41 other people if they have the cold virus
16:41 other people if they have the cold virus but this mythology that if we've had a
16:43 but this mythology that if we've had a
16:43 but this mythology that if we've had a cold for a few days and we're starting
16:45 cold for a few days and we're starting
16:45 cold for a few days and we're starting to feel better but we're still
16:46 to feel better but we're still
16:46 to feel better but we're still exhibiting symptoms that we're not
16:47 exhibiting symptoms that we're not
16:48 exhibiting symptoms that we're not contagious that is pure myth it's simply
16:51 contagious that is pure myth it's simply
16:51 contagious that is pure myth it's simply not grounded in fact now there's nothing
16:53 not grounded in fact now there's nothing
16:53 not grounded in fact now there's nothing that could be done about that first day
16:55 that could be done about that first day
16:55 that could be done about that first day or two after which we're exposed to a
16:57 or two after which we're exposed to a
16:57 or two after which we're exposed to a cold virus where we are not not
16:58 cold virus where we are not not
16:58 cold virus where we are not not experiencing symptoms and it's quite
17:01 experiencing symptoms and it's quite
17:01 experiencing symptoms and it's quite possible to pass the cold virus on to
17:03 possible to pass the cold virus on to
17:03 possible to pass the cold virus on to other people but I think that every
17:05 other people but I think that every
17:05 other people but I think that every workplace every home environment every
17:07 workplace every home environment every
17:07 workplace every home environment every gym every society would benefit greatly
17:10 gym every society would benefit greatly
17:10 gym every society would benefit greatly if people who were sick with the cold
17:12 if people who were sick with the cold
17:12 if people who were sick with the cold did not expose other people to that cold
17:14 did not expose other people to that cold
17:14 did not expose other people to that cold virus as much as possible and indeed
17:16 virus as much as possible and indeed
17:16 virus as much as possible and indeed this is a serious issue it's not just
17:18 this is a serious issue it's not just
17:18 this is a serious issue it's not just about a few sniffles and watery eyes
17:20 about a few sniffles and watery eyes
17:20 about a few sniffles and watery eyes there's an enormous financial and mental
17:22 there's an enormous financial and mental
17:22 there's an enormous financial and mental health cost and physical health cost to
17:24 health cost and physical health cost to
17:24 health cost and physical health cost to people getting the cold and it's not
17:26 people getting the cold and it's not
17:26 people getting the cold and it's not just about people who are immune
17:27 just about people who are immune
17:27 just about people who are immune compromised or elderly people what we're
17:29 compromised or elderly people what we're
17:29 compromised or elderly people what we're generally referring to as the cold today
17:32 generally referring to as the cold today
17:32 generally referring to as the cold today can be mild it can be moderate it can
17:34 can be mild it can be moderate it can
17:34 can be mild it can be moderate it can also be very severe and it can
17:36 also be very severe and it can
17:36 also be very severe and it can exacerbate other health issues that
17:38 exacerbate other health issues that
17:38 exacerbate other health issues that people have and we'll talk about that a
17:39 people have and we'll talk about that a
17:39 people have and we'll talk about that a little bit later and how to offset some
17:41 little bit later and how to offset some
17:41 little bit later and how to offset some of those health issues okay so now let's
17:43 of those health issues okay so now let's
17:43 of those health issues okay so now let's talk about the flu virus the flu virus
17:45 talk about the flu virus the flu virus
17:45 talk about the flu virus the flu virus is as I mentioned a virus and just like
17:48 is as I mentioned a virus and just like
17:48 is as I mentioned a virus and just like with the cold there are different
17:50 with the cold there are different
17:50 with the cold there are different serotypes of the flu virus there are
17:52 serotypes of the flu virus there are
17:52 serotypes of the flu virus there are also different General categories of flu
17:54 also different General categories of flu
17:54 also different General categories of flu virus so you've got your a type flu
17:57 virus so you've got your a type flu
17:57 virus so you've got your a type flu viruses your B type type flu viruses and
17:59 viruses your B type type flu viruses and
17:59 viruses your B type type flu viruses and your C type flu viruses and by the way
18:01 your C type flu viruses and by the way
18:01 your C type flu viruses and by the way I'm saying flu viruses but of course I'm
18:03 I'm saying flu viruses but of course I'm
18:03 I'm saying flu viruses but of course I'm referring to influenza but it's just
18:06 referring to influenza but it's just
18:06 referring to influenza but it's just kind of Common Place nowadays to refer
18:08 kind of Common Place nowadays to refer
18:08 kind of Common Place nowadays to refer to influenza as the flu similar to cold
18:11 to influenza as the flu similar to cold
18:11 to influenza as the flu similar to cold viruses the different types of flu
18:13 viruses the different types of flu
18:13 viruses the different types of flu viruses exist based on the different
18:16 viruses exist based on the different
18:16 viruses exist based on the different types of proteins that they express on
18:18 types of proteins that they express on
18:18 types of proteins that they express on their surface in fact in the news over
18:20 their surface in fact in the news over
18:20 their surface in fact in the news over the last few years there have been a
18:22 the last few years there have been a
18:22 the last few years there have been a number of different flu virus strains
18:24 number of different flu virus strains
18:24 number of different flu virus strains that have been described according to
18:26 that have been described according to
18:26 that have been described according to their surface protein character istics
18:29 their surface protein character istics
18:29 their surface protein character istics things like the H1N1 virus what is H1N1
18:33 things like the H1N1 virus what is H1N1
18:33 things like the H1N1 virus what is H1N1 H1N1 describes the different types of
18:35 H1N1 describes the different types of
18:35 H1N1 describes the different types of proteins that are expressed on the
18:37 proteins that are expressed on the
18:37 proteins that are expressed on the surface of that particular flu virus now
18:40 surface of that particular flu virus now
18:40 surface of that particular flu virus now the most common type of flu viruses are
18:41 the most common type of flu viruses are
18:41 the most common type of flu viruses are in that a category of flu this is the
18:44 in that a category of flu this is the
18:44 in that a category of flu this is the type of flu that caused the Spanish flu
18:46 type of flu that caused the Spanish flu
18:46 type of flu that caused the Spanish flu now the Spanish Flu which by the way did
18:48 now the Spanish Flu which by the way did
18:48 now the Spanish Flu which by the way did not originate in Spain people think it
18:50 not originate in Spain people think it
18:50 not originate in Spain people think it probably originated in New York or
18:52 probably originated in New York or
18:52 probably originated in New York or perhaps elsewhere but certainly not in
18:54 perhaps elsewhere but certainly not in
18:54 perhaps elsewhere but certainly not in Spain killed anywhere from 17 to 50
18:57 Spain killed anywhere from 17 to 50
18:58 Spain killed anywhere from 17 to 50 million people depending on which
19:00 million people depending on which
19:00 million people depending on which literature you read that's an enormous
19:02 literature you read that's an enormous
19:02 literature you read that's an enormous number of people and it occurred in four
19:04 number of people and it occurred in four
19:04 number of people and it occurred in four different waves of infection that
19:07 different waves of infection that
19:07 different waves of infection that occurred between the years 1918 and 1920
19:10 occurred between the years 1918 and 1920
19:10 occurred between the years 1918 and 1920 the Spanish Flu was a type A H1N1 virus
19:14 the Spanish Flu was a type A H1N1 virus
19:14 the Spanish Flu was a type A H1N1 virus and actually it's worth noting that this
19:16 and actually it's worth noting that this
19:16 and actually it's worth noting that this winter season there have been some cases
19:18 winter season there have been some cases
19:18 winter season there have been some cases of H1N1 already reported in the United
19:20 of H1N1 already reported in the United
19:20 of H1N1 already reported in the United States and elsewhere now of course the
19:22 States and elsewhere now of course the
19:22 States and elsewhere now of course the goal is always to contain the
19:24 goal is always to contain the
19:24 goal is always to contain the propagation of those flu viruses and
19:27 propagation of those flu viruses and
19:27 propagation of those flu viruses and that is done through a number of
19:28 that is done through a number of
19:28 that is done through a number of different approaches the best and most
19:31 different approaches the best and most
19:31 different approaches the best and most reliable approach of course is to not
19:33 reliable approach of course is to not
19:33 reliable approach of course is to not come into contact with somebody that is
19:35 come into contact with somebody that is
19:35 come into contact with somebody that is carrying the H1N1 or any other type of
19:37 carrying the H1N1 or any other type of
19:37 carrying the H1N1 or any other type of flu virus however based on the way that
19:41 flu virus however based on the way that
19:41 flu virus however based on the way that the flu virus infects the body the way
19:43 the flu virus infects the body the way
19:43 the flu virus infects the body the way that the symptoms emerge and the ways
19:45 that the symptoms emerge and the ways
19:45 that the symptoms emerge and the ways that viruses propagate that can't always
19:47 that viruses propagate that can't always
19:47 that viruses propagate that can't always be avoided one thing to know and I
19:50 be avoided one thing to know and I
19:50 be avoided one thing to know and I consider this a fortunate aspect of flu
19:51 consider this a fortunate aspect of flu
19:52 consider this a fortunate aspect of flu virus biology is that the flu virus
19:54 virus biology is that the flu virus
19:54 virus biology is that the flu virus unlike the cold virus can only exist on
19:57 unlike the cold virus can only exist on
19:57 unlike the cold virus can only exist on surfaces for for about 2 hours after
20:00 surfaces for for about 2 hours after
20:00 surfaces for for about 2 hours after about 2 hours it tends to die off so the
20:02 about 2 hours it tends to die off so the
20:02 about 2 hours it tends to die off so the flu virus is most typically passed by
20:04 flu virus is most typically passed by
20:04 flu virus is most typically passed by human human contact or coming into
20:06 human human contact or coming into
20:06 human human contact or coming into contact that is walking into a cloud of
20:08 contact that is walking into a cloud of
20:08 contact that is walking into a cloud of somebody's sneeze that contains flu
20:10 somebody's sneeze that contains flu
20:10 somebody's sneeze that contains flu virus or somebody's cough that contains
20:12 virus or somebody's cough that contains
20:12 virus or somebody's cough that contains flu virus and yes it is possible that
20:15 flu virus and yes it is possible that
20:15 flu virus and yes it is possible that shaking someone's hand could actually
20:17 shaking someone's hand could actually
20:17 shaking someone's hand could actually introduce flu virus to your hand and
20:19 introduce flu virus to your hand and
20:19 introduce flu virus to your hand and then if you wipe your eyes or I'll talk
20:22 then if you wipe your eyes or I'll talk
20:22 then if you wipe your eyes or I'll talk about a few other portals of entry for
20:23 about a few other portals of entry for
20:23 about a few other portals of entry for the flu virus and cold virus in a few
20:25 the flu virus and cold virus in a few
20:25 the flu virus and cold virus in a few minutes can get into your body and
20:27 minutes can get into your body and
20:27 minutes can get into your body and infect you and yet you can pick up the
20:29 infect you and yet you can pick up the
20:29 infect you and yet you can pick up the flu virus from surfaces however that is
20:31 flu virus from surfaces however that is
20:31 flu virus from surfaces however that is far less common than the flu virus
20:33 far less common than the flu virus
20:33 far less common than the flu virus passing from human human contact now
20:35 passing from human human contact now
20:35 passing from human human contact now there aren't as many different types of
20:37 there aren't as many different types of
20:37 there aren't as many different types of flu virus as there are types of cold
20:39 flu virus as there are types of cold
20:39 flu virus as there are types of cold virus and that's why there have been
20:41 virus and that's why there have been
20:41 virus and that's why there have been attempts at making flu vaccines or
20:43 attempts at making flu vaccines or
20:43 attempts at making flu vaccines or so-called flu shots I think most people
20:46 so-called flu shots I think most people
20:46 so-called flu shots I think most people are familiar with the signs and
20:47 are familiar with the signs and
20:47 are familiar with the signs and advertisements online and in the
20:48 advertisements online and in the
20:48 advertisements online and in the workplace and school saying you know get
20:50 workplace and school saying you know get
20:50 workplace and school saying you know get your flu shot this season the reason
20:52 your flu shot this season the reason
20:52 your flu shot this season the reason that flu shots can exist at all is
20:54 that flu shots can exist at all is
20:54 that flu shots can exist at all is because there are limited enough types
20:57 because there are limited enough types
20:57 because there are limited enough types of flu virus present in a given year
21:00 of flu virus present in a given year
21:00 of flu virus present in a given year that specific vaccines that is flu shots
21:03 that specific vaccines that is flu shots
21:03 that specific vaccines that is flu shots can be generated against that particular
21:05 can be generated against that particular
21:05 can be generated against that particular strain of the flu virus so how effective
21:08 strain of the flu virus so how effective
21:08 strain of the flu virus so how effective is the flu shot and I want to be very
21:10 is the flu shot and I want to be very
21:10 is the flu shot and I want to be very specific here when we say the flu shot
21:12 specific here when we say the flu shot
21:13 specific here when we say the flu shot singular it sort of implies that there's
21:14 singular it sort of implies that there's
21:14 singular it sort of implies that there's one flu shot that can combat all the
21:17 one flu shot that can combat all the
21:17 one flu shot that can combat all the different types of flu and as you just
21:18 different types of flu and as you just
21:18 different types of flu and as you just learned that is not the case so we
21:21 learned that is not the case so we
21:21 learned that is not the case so we probably should be saying the flu shots
21:23 probably should be saying the flu shots
21:23 probably should be saying the flu shots but just for sake of Simplicity when I
21:25 but just for sake of Simplicity when I
21:25 but just for sake of Simplicity when I say the flu shot I mean the flu shot
21:27 say the flu shot I mean the flu shot
21:27 say the flu shot I mean the flu shot that's given in a given flu season that
21:30 that's given in a given flu season that
21:30 that's given in a given flu season that is directed at specific strains of the
21:32 is directed at specific strains of the
21:32 is directed at specific strains of the flu because researchers have determined
21:34 flu because researchers have determined
21:34 flu because researchers have determined that that particular strain of flu or
21:37 that that particular strain of flu or
21:37 that that particular strain of flu or strains of flu are the ones that are
21:39 strains of flu are the ones that are
21:39 strains of flu are the ones that are most abundant for that particular flu
21:41 most abundant for that particular flu
21:41 most abundant for that particular flu season Studies have shown that getting
21:43 season Studies have shown that getting
21:43 season Studies have shown that getting the flu shot reduces one's risk of
21:45 the flu shot reduces one's risk of
21:45 the flu shot reduces one's risk of Contracting the particular flu that is
21:47 Contracting the particular flu that is
21:47 Contracting the particular flu that is most abundant That season by about 40 to
21:50 most abundant That season by about 40 to
21:50 most abundant That season by about 40 to 60% but of course the flu shot is
21:53 60% but of course the flu shot is
21:53 60% but of course the flu shot is completely ineffective at combating any
21:55 completely ineffective at combating any
21:55 completely ineffective at combating any other forms of the flu virus and of
21:57 other forms of the flu virus and of
21:57 other forms of the flu virus and of course colds or other types of upper
21:59 course colds or other types of upper
21:59 course colds or other types of upper respiratory infections Studies have also
22:01 respiratory infections Studies have also
22:01 respiratory infections Studies have also shown that taking the flu shot can
22:03 shown that taking the flu shot can
22:03 shown that taking the flu shot can reduce the severity of one's symptoms if
22:05 reduce the severity of one's symptoms if
22:05 reduce the severity of one's symptoms if they in fact get the flu anyway now
22:08 they in fact get the flu anyway now
22:08 they in fact get the flu anyway now personally I don't typically get the flu
22:10 personally I don't typically get the flu
22:10 personally I don't typically get the flu shot and the reason for that is that I
22:12 shot and the reason for that is that I
22:12 shot and the reason for that is that I don't tend to go into environments where
22:14 don't tend to go into environments where
22:14 don't tend to go into environments where I am particularly susceptible to getting
22:16 I am particularly susceptible to getting
22:16 I am particularly susceptible to getting the flu I don't work in a hospital or
22:18 the flu I don't work in a hospital or
22:18 the flu I don't work in a hospital or clinic I don't tend to interact with
22:20 clinic I don't tend to interact with
22:20 clinic I don't tend to interact with large numbers of people on a daily basis
22:22 large numbers of people on a daily basis
22:22 large numbers of people on a daily basis so for me I've opted not to get the flu
22:24 so for me I've opted not to get the flu
22:24 so for me I've opted not to get the flu shot now that doesn't mean that I've
22:26 shot now that doesn't mean that I've
22:26 shot now that doesn't mean that I've never contracted the flu as I mentioned
22:28 never contracted the flu as I mentioned
22:28 never contracted the flu as I mentioned earlier I tend to get sick with a cold
22:30 earlier I tend to get sick with a cold
22:30 earlier I tend to get sick with a cold or flu about once every 18 to 24 months
22:34 or flu about once every 18 to 24 months
22:34 or flu about once every 18 to 24 months and the severity of that cold or flu has
22:36 and the severity of that cold or flu has
22:36 and the severity of that cold or flu has ranged from you know at one point a very
22:38 ranged from you know at one point a very
22:38 ranged from you know at one point a very high fever in one case but typically a
22:40 high fever in one case but typically a
22:40 high fever in one case but typically a moderate fever and the usual symptoms of
22:43 moderate fever and the usual symptoms of
22:43 moderate fever and the usual symptoms of malaise that we've been discussing and
22:45 malaise that we've been discussing and
22:45 malaise that we've been discussing and I've managed to get over those without
22:46 I've managed to get over those without
22:46 I've managed to get over those without having taken the flu shop pretty easily
22:48 having taken the flu shop pretty easily
22:48 having taken the flu shop pretty easily now of course we also don't know that
22:50 now of course we also don't know that
22:50 now of course we also don't know that those were actually flu despite the
22:53 those were actually flu despite the
22:53 those were actually flu despite the distinct differences between the
22:54 distinct differences between the
22:54 distinct differences between the symptoms of Cold and Flu most people
22:56 symptoms of Cold and Flu most people
22:56 symptoms of Cold and Flu most people don't really know whether or not they
22:58 don't really know whether or not they
22:58 don't really know whether or not they have a cold or flu so this is another
23:00 have a cold or flu so this is another
23:00 have a cold or flu so this is another thing to think about when considering
23:01 thing to think about when considering
23:01 thing to think about when considering whether or not to get the flu shot
23:03 whether or not to get the flu shot
23:03 whether or not to get the flu shot ultimately because at least to my
23:05 ultimately because at least to my
23:05 ultimately because at least to my knowledge most workplaces do not mandate
23:07 knowledge most workplaces do not mandate
23:07 knowledge most workplaces do not mandate that people get the flu shot I could be
23:09 that people get the flu shot I could be
23:09 that people get the flu shot I could be wrong about certain workplaces but my
23:11 wrong about certain workplaces but my
23:11 wrong about certain workplaces but my experience is that most workplaces do
23:13 experience is that most workplaces do
23:13 experience is that most workplaces do not mandate that people get the flu shot
23:15 not mandate that people get the flu shot
23:15 not mandate that people get the flu shot when you take the flu shot you're really
23:17 when you take the flu shot you're really
23:17 when you take the flu shot you're really hedging a bet you're hedging a bet
23:18 hedging a bet you're hedging a bet
23:18 hedging a bet you're hedging a bet against the fact that you will be or not
23:20 against the fact that you will be or not
23:20 against the fact that you will be or not be exposed to that particular strain of
23:23 be exposed to that particular strain of
23:23 be exposed to that particular strain of flu virus that's most abundant That
23:25 flu virus that's most abundant That
23:25 flu virus that's most abundant That season or strains of flu virus that are
23:27 season or strains of flu virus that are
23:28 season or strains of flu virus that are most abundant That season and that the
23:29 most abundant That season and that the
23:29 most abundant That season and that the flu shot that you're taking is directed
23:31 flu shot that you're taking is directed
23:32 flu shot that you're taking is directed at those particular strains so again in
23:34 at those particular strains so again in
23:34 at those particular strains so again in my case I don't tend to take the flu
23:36 my case I don't tend to take the flu
23:36 my case I don't tend to take the flu shot but of course you need to make the
23:37 shot but of course you need to make the
23:37 shot but of course you need to make the decision that's right for you for
23:39 decision that's right for you for
23:39 decision that's right for you for instance if you have family members that
23:41 instance if you have family members that
23:41 instance if you have family members that are immune compromised or you work in a
23:43 are immune compromised or you work in a
23:43 are immune compromised or you work in a school or you think that you are exposed
23:45 school or you think that you are exposed
23:45 school or you think that you are exposed to a lot of flu or you're concerned
23:47 to a lot of flu or you're concerned
23:47 to a lot of flu or you're concerned about transmitting flu to any one
23:49 about transmitting flu to any one
23:49 about transmitting flu to any one individual or group of individuals those
23:51 individual or group of individuals those
23:51 individual or group of individuals those are all things that need to be taken
23:53 are all things that need to be taken
23:53 are all things that need to be taken into consideration and of course speak
23:55 into consideration and of course speak
23:55 into consideration and of course speak to your physician I will also say this
23:57 to your physician I will also say this
23:57 to your physician I will also say this which is that I mentioned that I've
23:58 which is that I mentioned that I've
23:58 which is that I mentioned that I've tended to catch colds or flu at a rate
24:00 tended to catch colds or flu at a rate
24:00 tended to catch colds or flu at a rate of about once every 18 to 24 months and
24:03 of about once every 18 to 24 months and
24:03 of about once every 18 to 24 months and when I say a cold or flu I mean a
24:05 when I say a cold or flu I mean a
24:05 when I say a cold or flu I mean a serious one one that keeps me in bed
24:07 serious one one that keeps me in bed
24:07 serious one one that keeps me in bed where I have a fever and I'm sweating
24:08 where I have a fever and I'm sweating
24:09 where I have a fever and I'm sweating what I have done and I continue to do is
24:11 what I have done and I continue to do is
24:11 what I have done and I continue to do is because I pay pretty close attention to
24:14 because I pay pretty close attention to
24:14 because I pay pretty close attention to how well I'm sleeping or different life
24:16 how well I'm sleeping or different life
24:16 how well I'm sleeping or different life events my different workouts Etc and I
24:18 events my different workouts Etc and I
24:18 events my different workouts Etc and I put those into my calendar and I have a
24:19 put those into my calendar and I have a
24:19 put those into my calendar and I have a short hand to do that so it only takes
24:21 short hand to do that so it only takes
24:21 short hand to do that so it only takes about 30 seconds each day okay did this
24:23 about 30 seconds each day okay did this
24:23 about 30 seconds each day okay did this work out it was kind of level seven out
24:24 work out it was kind of level seven out
24:24 work out it was kind of level seven out of 10 intensity got good sleep last
24:26 of 10 intensity got good sleep last
24:26 of 10 intensity got good sleep last night or poor sleep in know what good in
24:28 night or poor sleep in know what good in
24:28 night or poor sleep in know what good in poor sleep is for me I mean that's about
24:30 poor sleep is for me I mean that's about
24:30 poor sleep is for me I mean that's about the level that I'm charting these things
24:32 the level that I'm charting these things
24:32 the level that I'm charting these things I have been able to go back and look at
24:34 I have been able to go back and look at
24:34 I have been able to go back and look at the events preceding when I've come down
24:36 the events preceding when I've come down
24:36 the events preceding when I've come down with a cold or flu again I don't know
24:38 with a cold or flu again I don't know
24:38 with a cold or flu again I don't know whether or not it was a cold or a flu
24:39 whether or not it was a cold or a flu
24:39 whether or not it was a cold or a flu but before I got sick and I have seen
24:42 but before I got sick and I have seen
24:42 but before I got sick and I have seen for instance if I've ever done two hard
24:44 for instance if I've ever done two hard
24:44 for instance if I've ever done two hard workouts in a day something I never do
24:46 workouts in a day something I never do
24:46 workouts in a day something I never do any longer I've tended to get sick after
24:49 any longer I've tended to get sick after
24:49 any longer I've tended to get sick after that if I've tended to do hard workouts
24:52 that if I've tended to do hard workouts
24:52 that if I've tended to do hard workouts and then expose myself to cold
24:53 and then expose myself to cold
24:53 and then expose myself to cold temperatures while traveling especially
24:56 temperatures while traveling especially
24:56 temperatures while traveling especially traveling overseas that tended to
24:58 traveling overseas that tended to
24:58 traveling overseas that tended to precede those colds or flu which again
24:59 precede those colds or flu which again
24:59 precede those colds or flu which again for me are very seldom so it's a limited
25:01 for me are very seldom so it's a limited
25:01 for me are very seldom so it's a limited data set this is entirely anic data
25:04 data set this is entirely anic data
25:04 data set this is entirely anic data meaning related to my own history of
25:06 meaning related to my own history of
25:06 meaning related to my own history of getting colds and flu but it's something
25:08 getting colds and flu but it's something
25:08 getting colds and flu but it's something that I actually recommend people do
25:10 that I actually recommend people do
25:10 that I actually recommend people do which is you know to pay attention to
25:12 which is you know to pay attention to
25:12 which is you know to pay attention to when you first started getting symptoms
25:15 when you first started getting symptoms
25:15 when you first started getting symptoms pay attention to when you got over a
25:16 pay attention to when you got over a
25:16 pay attention to when you got over a given what you think is a colder flu and
25:19 given what you think is a colder flu and
25:19 given what you think is a colder flu and then to look at what was happening in
25:20 then to look at what was happening in
25:20 then to look at what was happening in the days before in that day I don't
25:22 the days before in that day I don't
25:22 the days before in that day I don't think it's possible to do hyper precise
25:24 think it's possible to do hyper precise
25:24 think it's possible to do hyper precise forensics on a colder flu right I mean
25:26 forensics on a colder flu right I mean
25:26 forensics on a colder flu right I mean you could have gone into to the gas
25:28 you could have gone into to the gas
25:28 you could have gone into to the gas station put your credit card in the
25:31 station put your credit card in the
25:31 station put your credit card in the machine to you know grab a drink out of
25:32 machine to you know grab a drink out of
25:32 machine to you know grab a drink out of the refrigerator and picked up a colder
25:34 the refrigerator and picked up a colder
25:34 the refrigerator and picked up a colder flu from the handle of the refrigerator
25:36 flu from the handle of the refrigerator
25:36 flu from the handle of the refrigerator or from the credit card machine or even
25:38 or from the credit card machine or even
25:38 or from the credit card machine or even from the gas pump you simply don't know
25:40 from the gas pump you simply don't know
25:40 from the gas pump you simply don't know however if you look at the pattern of
25:42 however if you look at the pattern of
25:42 however if you look at the pattern of behavior travel sleep exercise sorts of
25:45 behavior travel sleep exercise sorts of
25:45 behavior travel sleep exercise sorts of interactions you were having prior to
25:47 interactions you were having prior to
25:47 interactions you were having prior to getting a bad cold or flu chances are
25:49 getting a bad cold or flu chances are
25:49 getting a bad cold or flu chances are you're going to learn something
25:50 you're going to learn something
25:50 you're going to learn something interesting and be able to avoid getting
25:52 interesting and be able to avoid getting
25:52 interesting and be able to avoid getting a serious cold or flu at least to some
25:54 a serious cold or flu at least to some
25:54 a serious cold or flu at least to some extent going forward and I've done that
25:56 extent going forward and I've done that
25:56 extent going forward and I've done that I think fairly successful y because I
25:58 I think fairly successful y because I
25:58 I think fairly successful y because I can tell you that the frequency or colds
26:00 can tell you that the frequency or colds
26:00 can tell you that the frequency or colds or flu that I've come down with has
26:02 or flu that I've come down with has
26:02 or flu that I've come down with has indeed been dropping from year to year
26:05 indeed been dropping from year to year
26:05 indeed been dropping from year to year so where're as a decade ago I tended to
26:06 so where're as a decade ago I tended to
26:06 so where're as a decade ago I tended to get colds or flu probably about once a
26:08 get colds or flu probably about once a
26:09 get colds or flu probably about once a year and in some cases even twice a year
26:11 year and in some cases even twice a year
26:11 year and in some cases even twice a year although that was pretty rare that
26:13 although that was pretty rare that
26:13 although that was pretty rare that really expanded to about once every 18
26:15 really expanded to about once every 18
26:15 really expanded to about once every 18 months and then in the last five years I
26:17 months and then in the last five years I
26:17 months and then in the last five years I think I've gotten sick uh two times
26:19 think I've gotten sick uh two times
26:19 think I've gotten sick uh two times pretty badly with a colder flu and then
26:22 pretty badly with a colder flu and then
26:22 pretty badly with a colder flu and then once with a kind of mild colder flu so I
26:24 once with a kind of mild colder flu so I
26:24 once with a kind of mild colder flu so I tell you all that just as an example of
26:26 tell you all that just as an example of
26:26 tell you all that just as an example of how you can start to think about how
26:27 how you can start to think about how
26:27 how you can start to think about how your immune system interacts with
26:29 your immune system interacts with
26:29 your immune system interacts with different types of behaviors different
26:31 different types of behaviors different
26:31 different types of behaviors different types of situations such that you can
26:33 types of situations such that you can
26:33 types of situations such that you can learn something about your immune system
26:35 learn something about your immune system
26:35 learn something about your immune system and what's going to best protect you
26:37 and what's going to best protect you
26:37 and what's going to best protect you against getting colds and flu going
26:38 against getting colds and flu going
26:38 against getting colds and flu going forward which of course is a great thing
26:40 forward which of course is a great thing
26:40 forward which of course is a great thing to do because we all think that we can
26:42 to do because we all think that we can
26:42 to do because we all think that we can get out there be around people that are
26:43 get out there be around people that are
26:43 get out there be around people that are coughing and sneezing we can go to the
26:45 coughing and sneezing we can go to the
26:45 coughing and sneezing we can go to the gym when it's crowded and winter oh that
26:46 gym when it's crowded and winter oh that
26:46 gym when it's crowded and winter oh that person over there is you know coughing
26:48 person over there is you know coughing
26:48 person over there is you know coughing but I'm going to just you know stay a
26:49 but I'm going to just you know stay a
26:49 but I'm going to just you know stay a few feet away no big deal and while I
26:51 few feet away no big deal and while I
26:51 few feet away no big deal and while I don't want to turn anyone into
26:52 don't want to turn anyone into
26:53 don't want to turn anyone into hypochondriacs that's how you get
26:54 hypochondriacs that's how you get
26:54 hypochondriacs that's how you get infected that's how you get a colder
26:56 infected that's how you get a colder
26:56 infected that's how you get a colder fluid and at the same time I don't think
26:57 fluid and at the same time I don't think
26:57 fluid and at the same time I don't think anyone should you know get to the point
26:59 anyone should you know get to the point
26:59 anyone should you know get to the point where they're afraid to go into a gym or
27:01 where they're afraid to go into a gym or
27:01 where they're afraid to go into a gym or afraid to go to the workplace but I will
27:03 afraid to go to the workplace but I will
27:03 afraid to go to the workplace but I will say once again if you're sick with a
27:05 say once again if you're sick with a
27:05 say once again if you're sick with a colder flu if you are coughing sneezing
27:06 colder flu if you are coughing sneezing
27:07 colder flu if you are coughing sneezing blowing your nose runny eyes and you're
27:09 blowing your nose runny eyes and you're
27:09 blowing your nose runny eyes and you're walking into work or the gym or onto
27:11 walking into work or the gym or onto
27:11 walking into work or the gym or onto public transportation and you're telling
27:13 public transportation and you're telling
27:13 public transportation and you're telling people I'm not contagious you're lying
27:16 people I'm not contagious you're lying
27:16 people I'm not contagious you're lying I'd like to take a brief moment and
27:18 I'd like to take a brief moment and
27:18 I'd like to take a brief moment and thank one of our sponsors and that's ag1
27:20 thank one of our sponsors and that's ag1
27:20 thank one of our sponsors and that's ag1 ag1 is a vitamin mineral probiotic drink
27:23 ag1 is a vitamin mineral probiotic drink
27:23 ag1 is a vitamin mineral probiotic drink that also contains adaptogens I started
27:26 that also contains adaptogens I started
27:26 that also contains adaptogens I started taking ag1 way back in 2012 the reason I
27:29 taking ag1 way back in 2012 the reason I
27:29 taking ag1 way back in 2012 the reason I started taking it and the reason I still
27:30 started taking it and the reason I still
27:30 started taking it and the reason I still take it every day is that it ensures
27:32 take it every day is that it ensures
27:32 take it every day is that it ensures that I meet all of my quotas for
27:34 that I meet all of my quotas for
27:34 that I meet all of my quotas for vitamins and minerals and it ensures
27:36 vitamins and minerals and it ensures
27:36 vitamins and minerals and it ensures that I get enough Prebiotic and
27:38 that I get enough Prebiotic and
27:38 that I get enough Prebiotic and probiotic to support gut health now gut
27:40 probiotic to support gut health now gut
27:40 probiotic to support gut health now gut health is something that over the last
27:42 health is something that over the last
27:42 health is something that over the last 10 years we realized is not just
27:44 10 years we realized is not just
27:44 10 years we realized is not just important for the health of our gut but
27:46 important for the health of our gut but
27:46 important for the health of our gut but also for our immune system and for the
27:49 also for our immune system and for the
27:49 also for our immune system and for the production of neurotransmitters and
27:50 production of neurotransmitters and
27:50 production of neurotransmitters and neuromodulators things like dopamine and
27:52 neuromodulators things like dopamine and
27:52 neuromodulators things like dopamine and serotonin in other words gut health is
27:54 serotonin in other words gut health is
27:54 serotonin in other words gut health is critical for proper brain functioning
27:57 critical for proper brain functioning
27:57 critical for proper brain functioning now of course I strive to consume
27:58 now of course I strive to consume
27:58 now of course I strive to consume healthy Whole Foods for the majority of
28:00 healthy Whole Foods for the majority of
28:00 healthy Whole Foods for the majority of my nutritional intake every single day
28:03 my nutritional intake every single day
28:03 my nutritional intake every single day but there are a number of things in ag1
28:05 but there are a number of things in ag1
28:05 but there are a number of things in ag1 including specific micronutrients that
28:07 including specific micronutrients that
28:07 including specific micronutrients that are hard to get from Whole Foods or at
28:08 are hard to get from Whole Foods or at
28:08 are hard to get from Whole Foods or at least in sufficient quantities so ag1
28:11 least in sufficient quantities so ag1
28:11 least in sufficient quantities so ag1 allows me to get the vitamins and
28:12 allows me to get the vitamins and
28:12 allows me to get the vitamins and minerals that I need probiotics
28:14 minerals that I need probiotics
28:14 minerals that I need probiotics prebiotics the adaptogens and critical
28:16 prebiotics the adaptogens and critical
28:16 prebiotics the adaptogens and critical micronutrients so anytime somebody asks
28:18 micronutrients so anytime somebody asks
28:18 micronutrients so anytime somebody asks me if they were to take Just One
28:20 me if they were to take Just One
28:20 me if they were to take Just One supplement what that supplement should
28:22 supplement what that supplement should
28:22 supplement what that supplement should be I tell them ag1 because ag1 supports
28:25 be I tell them ag1 because ag1 supports
28:25 be I tell them ag1 because ag1 supports so many different systems within the
28:27 so many different systems within the
28:27 so many different systems within the body that are involved in mental health
28:29 body that are involved in mental health
28:29 body that are involved in mental health physical health and performance to try
28:30 physical health and performance to try
28:31 physical health and performance to try ag1 go to drink a1.com huberman and
28:34 ag1 go to drink a1.com huberman and
28:34 ag1 go to drink a1.com huberman and you'll get a year supply of vitamin D3
28:36 you'll get a year supply of vitamin D3
28:36 you'll get a year supply of vitamin D3 K2 and five free travel packs of ag1
28:39 K2 and five free travel packs of ag1
28:39 K2 and five free travel packs of ag1 again that's drink a1.com
28:42 again that's drink a1.com
28:42 again that's drink a1.com huberman now the Diabolical thing about
28:44 huberman now the Diabolical thing about
28:44 huberman now the Diabolical thing about the flu virus is that just like the
28:47 the flu virus is that just like the
28:47 the flu virus is that just like the Diabolical thing about the cold virus
28:49 Diabolical thing about the cold virus
28:49 Diabolical thing about the cold virus you start shedding virus that is you are
28:52 you start shedding virus that is you are
28:52 you start shedding virus that is you are contagious about 24 hours prior to the
28:55 contagious about 24 hours prior to the
28:55 contagious about 24 hours prior to the onset of first symptoms for you so that
28:58 onset of first symptoms for you so that
28:58 onset of first symptoms for you so that means that you can be a flu viral Vector
29:01 means that you can be a flu viral Vector
29:01 means that you can be a flu viral Vector even when you aren't having symptoms
29:03 even when you aren't having symptoms
29:03 even when you aren't having symptoms that's just the unfortunate aspect of
29:05 that's just the unfortunate aspect of
29:05 that's just the unfortunate aspect of these viruses they're very clever they
29:07 these viruses they're very clever they
29:07 these viruses they're very clever they don't have brains but these viruses have
29:09 don't have brains but these viruses have
29:09 don't have brains but these viruses have adapted to propagate from host to host
29:11 adapted to propagate from host to host
29:12 adapted to propagate from host to host to host they have a drive to continue to
29:15 to host they have a drive to continue to
29:15 to host they have a drive to continue to stay alive and to infect more host so
29:18 stay alive and to infect more host so
29:18 stay alive and to infect more host so even though they don't have a brain they
29:19 even though they don't have a brain they
29:19 even though they don't have a brain they have a sort of uh let's call it viral
29:22 have a sort of uh let's call it viral
29:22 have a sort of uh let's call it viral intelligence and as I've said several
29:23 intelligence and as I've said several
29:24 intelligence and as I've said several times now if you are still exhibiting
29:25 times now if you are still exhibiting
29:25 times now if you are still exhibiting symptoms of the colder flu you are
29:28 symptoms of the colder flu you are
29:28 symptoms of the colder flu you are contagious however with respect to the
29:30 contagious however with respect to the
29:30 contagious however with respect to the flu you are most contagious during the
29:34 flu you are most contagious during the
29:34 flu you are most contagious during the three days when you feel the absolute
29:36 three days when you feel the absolute
29:36 three days when you feel the absolute worst when your fever is at its worst
29:38 worst when your fever is at its worst
29:38 worst when your fever is at its worst we'll talk about how to deal with fever
29:39 we'll talk about how to deal with fever
29:39 we'll talk about how to deal with fever a little bit later when you are coughing
29:41 a little bit later when you are coughing
29:41 a little bit later when you are coughing and sneezing headache all of that when
29:43 and sneezing headache all of that when
29:43 and sneezing headache all of that when that is at its peak that is when you are
29:45 that is at its peak that is when you are
29:46 that is at its peak that is when you are most contagious so again I realize that
29:49 most contagious so again I realize that
29:49 most contagious so again I realize that people can't always avoid contact with
29:50 people can't always avoid contact with
29:50 people can't always avoid contact with other people you know you live under the
29:52 other people you know you live under the
29:52 other people you know you live under the same roof sometimes caretaker is
29:54 same roof sometimes caretaker is
29:54 same roof sometimes caretaker is interacting with the person that has the
29:56 interacting with the person that has the
29:56 interacting with the person that has the cold or flu and I do want to remind you
29:58 cold or flu and I do want to remind you
29:58 cold or flu and I do want to remind you something I said earlier which is just
30:00 something I said earlier which is just
30:00 something I said earlier which is just because you come into contact with a
30:01 because you come into contact with a
30:01 because you come into contact with a colder flu does not necessarily mean
30:03 colder flu does not necessarily mean
30:03 colder flu does not necessarily mean that you will come down with that is be
30:06 that you will come down with that is be
30:06 that you will come down with that is be infected by a colder flu whether or not
30:08 infected by a colder flu whether or not
30:08 infected by a colder flu whether or not you come down with a colder flu is of
30:11 you come down with a colder flu is of
30:11 you come down with a colder flu is of course dependent on whether or not you
30:13 course dependent on whether or not you
30:14 course dependent on whether or not you come into contact with it you can't
30:15 come into contact with it you can't
30:15 come into contact with it you can't catch a cold or flu that you've never
30:16 catch a cold or flu that you've never
30:16 catch a cold or flu that you've never come into contact with just like you
30:17 come into contact with just like you
30:17 come into contact with just like you can't get eaten by a shark if you never
30:19 can't get eaten by a shark if you never
30:19 can't get eaten by a shark if you never go in the ocean however the probability
30:22 go in the ocean however the probability
30:22 go in the ocean however the probability of coming down with that cold or flu of
30:24 of coming down with that cold or flu of
30:24 of coming down with that cold or flu of it getting past your immune system
30:26 it getting past your immune system
30:26 it getting past your immune system barriers and infecting you is going to
30:29 barriers and infecting you is going to
30:29 barriers and infecting you is going to be strongly dictated by the different
30:31 be strongly dictated by the different
30:31 be strongly dictated by the different aspects of your immune system for which
30:33 aspects of your immune system for which
30:33 aspects of your immune system for which there are three major aspects which
30:35 there are three major aspects which
30:35 there are three major aspects which we'll talk about next and of course the
30:38 we'll talk about next and of course the
30:38 we'll talk about next and of course the things that you do to bolster those
30:40 things that you do to bolster those
30:40 things that you do to bolster those three aspects of your immune system okay
30:42 three aspects of your immune system okay
30:42 three aspects of your immune system okay let's talk about your immune system and
30:44 let's talk about your immune system and
30:44 let's talk about your immune system and I have to confess that even though I've
30:45 I have to confess that even though I've
30:45 I have to confess that even though I've spent well over three decades being a
30:47 spent well over three decades being a
30:47 spent well over three decades being a student of and a researcher of the
30:49 student of and a researcher of the
30:49 student of and a researcher of the nervous system the immune system is oh
30:52 nervous system the immune system is oh
30:52 nervous system the immune system is oh so cool and I say that because it has
30:55 so cool and I say that because it has
30:55 so cool and I say that because it has this incredible elegance and logic to it
30:57 this incredible elegance and logic to it
30:57 this incredible elegance and logic to it it basically consists of three major
30:59 it basically consists of three major
30:59 it basically consists of three major lines of Defense there's a physical
31:01 lines of Defense there's a physical
31:02 lines of Defense there's a physical barrier or rather a set of physical
31:04 barrier or rather a set of physical
31:04 barrier or rather a set of physical barriers that exist between the organs
31:06 barriers that exist between the organs
31:06 barriers that exist between the organs of your body and the outside world and
31:08 of your body and the outside world and
31:08 of your body and the outside world and you're probably immediately thinking
31:09 you're probably immediately thinking
31:09 you're probably immediately thinking skin and yes indeed it includes your
31:12 skin and yes indeed it includes your
31:12 skin and yes indeed it includes your skin but also some interesting things
31:14 skin but also some interesting things
31:14 skin but also some interesting things like the mucosal lining of your nose and
31:16 like the mucosal lining of your nose and
31:16 like the mucosal lining of your nose and mouth and even some of the liquids that
31:18 mouth and even some of the liquids that
31:18 mouth and even some of the liquids that are on the surface of your eyes we'll
31:20 are on the surface of your eyes we'll
31:20 are on the surface of your eyes we'll talk about those in a moment then
31:21 talk about those in a moment then
31:21 talk about those in a moment then there's a second line of defense which
31:23 there's a second line of defense which
31:23 there's a second line of defense which is for any virus or bacteria or fungus
31:27 is for any virus or bacteria or fungus
31:27 is for any virus or bacteria or fungus for that matter but today we're talking
31:28 for that matter but today we're talking
31:28 for that matter but today we're talking about viruses colds and flu viruses any
31:31 about viruses colds and flu viruses any
31:31 about viruses colds and flu viruses any viruses that get past the physical
31:33 viruses that get past the physical
31:33 viruses that get past the physical barrier of your skin and the mucosal
31:34 barrier of your skin and the mucosal
31:34 barrier of your skin and the mucosal lining of particular regions of your
31:36 lining of particular regions of your
31:36 lining of particular regions of your body well then you have What's called
31:38 body well then you have What's called
31:38 body well then you have What's called the innate immune system the innate
31:40 the innate immune system the innate
31:40 the innate immune system the innate immune system is this very generalized
31:42 immune system is this very generalized
31:42 immune system is this very generalized response system it's General in the
31:44 response system it's General in the
31:44 response system it's General in the sense that it deploys a basic set of
31:46 sense that it deploys a basic set of
31:46 sense that it deploys a basic set of neurochemicals that are not specific to
31:49 neurochemicals that are not specific to
31:49 neurochemicals that are not specific to the particular virus that's made it into
31:51 the particular virus that's made it into
31:51 the particular virus that's made it into your body so not only is it not specific
31:54 your body so not only is it not specific
31:54 your body so not only is it not specific to a particular serotype of the cold or
31:56 to a particular serotype of the cold or
31:56 to a particular serotype of the cold or a different type of flu virus but it's
31:59 a different type of flu virus but it's
31:59 a different type of flu virus but it's not even discriminating between cold or
32:01 not even discriminating between cold or
32:01 not even discriminating between cold or flu virus this thing we call the innate
32:02 flu virus this thing we call the innate
32:02 flu virus this thing we call the innate immune system is a generalized response
32:05 immune system is a generalized response
32:05 immune system is a generalized response system to go and combat viruses so it
32:08 system to go and combat viruses so it
32:08 system to go and combat viruses so it could be a cold it could be a flu it
32:09 could be a cold it could be a flu it
32:09 could be a cold it could be a flu it could be a bacteria it could be a fungus
32:11 could be a bacteria it could be a fungus
32:11 could be a bacteria it could be a fungus it could even be a physical object and
32:13 it could even be a physical object and
32:13 it could even be a physical object and your innate immune system responds by
32:15 your innate immune system responds by
32:15 your innate immune system responds by saying okay let's go deal with this now
32:17 saying okay let's go deal with this now
32:17 saying okay let's go deal with this now the third component of your immune
32:19 the third component of your immune
32:19 the third component of your immune system is What's called the Adaptive
32:20 system is What's called the Adaptive
32:20 system is What's called the Adaptive immune system and I alluded to this
32:22 immune system and I alluded to this
32:22 immune system and I alluded to this aspect of your immune system a little
32:23 aspect of your immune system a little
32:23 aspect of your immune system a little bit earlier the Adaptive immune system
32:25 bit earlier the Adaptive immune system
32:25 bit earlier the Adaptive immune system is the aspect of your immune system that
32:28 is the aspect of your immune system that
32:28 is the aspect of your immune system that recognizes because the innate immune
32:30 recognizes because the innate immune
32:30 recognizes because the innate immune system told it that something has
32:32 system told it that something has
32:32 system told it that something has infected the body at some level at some
32:35 infected the body at some level at some
32:35 infected the body at some level at some organ or set of organs and there's an
32:37 organ or set of organs and there's an
32:37 organ or set of organs and there's an emergency and the Adaptive immune system
32:40 emergency and the Adaptive immune system
32:40 emergency and the Adaptive immune system goes in and in a very targeted way
32:42 goes in and in a very targeted way
32:42 goes in and in a very targeted way figures out what sorts of proteins it
32:44 figures out what sorts of proteins it
32:44 figures out what sorts of proteins it needs to produce that is antibodies to
32:47 needs to produce that is antibodies to
32:47 needs to produce that is antibodies to combat that specific serotype of virus
32:51 combat that specific serotype of virus
32:51 combat that specific serotype of virus okay so the immune system has a physical
32:53 okay so the immune system has a physical
32:53 okay so the immune system has a physical barrier component and it's not just skin
32:55 barrier component and it's not just skin
32:55 barrier component and it's not just skin some other things as well you've got
32:57 some other things as well you've got
32:57 some other things as well you've got your innate immune system which is this
32:59 your innate immune system which is this
32:59 your innate immune system which is this generalized response system and then
33:01 generalized response system and then
33:01 generalized response system and then there's the Adaptive immune system let's
33:03 there's the Adaptive immune system let's
33:03 there's the Adaptive immune system let's talk about the physical barrier
33:04 talk about the physical barrier
33:04 talk about the physical barrier component first and this is actually a
33:06 component first and this is actually a
33:06 component first and this is actually a good opportunity for us to just take a
33:07 good opportunity for us to just take a
33:07 good opportunity for us to just take a brief step back and realize that anytime
33:10 brief step back and realize that anytime
33:10 brief step back and realize that anytime we're talking about our physiology
33:12 we're talking about our physiology
33:12 we're talking about our physiology there's going to be a mechanical set of
33:14 there's going to be a mechanical set of
33:14 there's going to be a mechanical set of features and there's going to be a
33:15 features and there's going to be a
33:15 features and there's going to be a chemical set of features so right now
33:18 chemical set of features so right now
33:18 chemical set of features so right now we're talking about the immune system
33:19 we're talking about the immune system
33:19 we're talking about the immune system and the mechanical feature or the
33:21 and the mechanical feature or the
33:21 and the mechanical feature or the physical feature of the immune system is
33:23 physical feature of the immune system is
33:23 physical feature of the immune system is this barrier between the organs of our
33:25 this barrier between the organs of our
33:25 this barrier between the organs of our body and the outside world and the most
33:27 body and the outside world and the most
33:27 body and the outside world and the most obvious of those is the skin you are
33:29 obvious of those is the skin you are
33:29 obvious of those is the skin you are contained in this bag of stuff that we
33:31 contained in this bag of stuff that we
33:31 contained in this bag of stuff that we call skin the skin isn't just for
33:33 call skin the skin isn't just for
33:33 call skin the skin isn't just for putting clothing on and for adorning
33:35 putting clothing on and for adorning
33:35 putting clothing on and for adorning with jewelry or tattoos if that's your
33:37 with jewelry or tattoos if that's your
33:37 with jewelry or tattoos if that's your thing watches Etc your skin is a living
33:41 thing watches Etc your skin is a living
33:41 thing watches Etc your skin is a living organ in and of itself I think we're
33:43 organ in and of itself I think we're
33:43 organ in and of itself I think we're most accustomed to think about the heart
33:44 most accustomed to think about the heart
33:44 most accustomed to think about the heart and the lungs and the liver and the
33:45 and the lungs and the liver and the
33:45 and the lungs and the liver and the Brain as organs of the body but the skin
33:47 Brain as organs of the body but the skin
33:47 Brain as organs of the body but the skin is an organ of the body as well it has a
33:49 is an organ of the body as well it has a
33:49 is an organ of the body as well it has a bunch of different layers of cells from
33:52 bunch of different layers of cells from
33:52 bunch of different layers of cells from the outside to the inside actually the
33:54 the outside to the inside actually the
33:54 the outside to the inside actually the skin cells themselves are made in the
33:56 skin cells themselves are made in the
33:56 skin cells themselves are made in the deeper layers of the skin and they
33:57 deeper layers of the skin and they
33:57 deeper layers of the skin and they migrate out towards the surface of the
33:59 migrate out towards the surface of the
33:59 migrate out towards the surface of the skin and at the surface of the skin on
34:01 skin and at the surface of the skin on
34:01 skin and at the surface of the skin on top of those cells and made by those
34:03 top of those cells and made by those
34:03 top of those cells and made by those cells are different types of chemicals
34:06 cells are different types of chemicals
34:06 cells are different types of chemicals that actually serve as antibacterial and
34:08 that actually serve as antibacterial and
34:08 that actually serve as antibacterial and antiviral agents meaning if a cold virus
34:11 antiviral agents meaning if a cold virus
34:11 antiviral agents meaning if a cold virus or flu virus or other type of virus
34:12 or flu virus or other type of virus
34:12 or flu virus or other type of virus lands on the skin it can neutralize and
34:14 lands on the skin it can neutralize and
34:15 lands on the skin it can neutralize and kill that virus so your skin is a very
34:17 kill that virus so your skin is a very
34:17 kill that virus so your skin is a very important physical barrier against
34:19 important physical barrier against
34:20 important physical barrier against viruses such as the cold or flu virus
34:21 viruses such as the cold or flu virus
34:21 viruses such as the cold or flu virus getting into your body and infecting
34:23 getting into your body and infecting
34:23 getting into your body and infecting other cells and tissues now your skin is
34:26 other cells and tissues now your skin is
34:26 other cells and tissues now your skin is not contigous meaning there are holes in
34:28 not contigous meaning there are holes in
34:28 not contigous meaning there are holes in it so let's think about those holes for
34:30 it so let's think about those holes for
34:30 it so let's think about those holes for a second as we go from head to foot it's
34:33 a second as we go from head to foot it's
34:33 a second as we go from head to foot it's pretty obvious that your eyes have these
34:35 pretty obvious that your eyes have these
34:35 pretty obvious that your eyes have these two openings and those are openings in
34:39 two openings and those are openings in
34:39 two openings and those are openings in your skin right as you open your eyelids
34:43 your skin right as you open your eyelids
34:43 your skin right as you open your eyelids beneath there are your corneas the shiny
34:45 beneath there are your corneas the shiny
34:45 beneath there are your corneas the shiny part of your eyes and a little bit
34:46 part of your eyes and a little bit
34:46 part of your eyes and a little bit further back at the back inner lining of
34:48 further back at the back inner lining of
34:48 further back at the back inner lining of your eyeball you have a very thin three
34:51 your eyeball you have a very thin three
34:51 your eyeball you have a very thin three cell layer thick piece of tissue that we
34:53 cell layer thick piece of tissue that we
34:53 cell layer thick piece of tissue that we call the neural retina and I say this
34:55 call the neural retina and I say this
34:55 call the neural retina and I say this because the neural retina is actually a
34:57 because the neural retina is actually a
34:57 because the neural retina is actually a piece of your brain so you have two
34:58 piece of your brain so you have two
34:58 piece of your brain so you have two pieces of brain that line the back of
34:59 pieces of brain that line the back of
34:59 pieces of brain that line the back of your eyes and that's the light sensing
35:01 your eyes and that's the light sensing
35:01 your eyes and that's the light sensing tissue in the back of your eyes now I
35:02 tissue in the back of your eyes now I
35:02 tissue in the back of your eyes now I say this because what this means is that
35:05 say this because what this means is that
35:05 say this because what this means is that it's a very short distance between the
35:07 it's a very short distance between the
35:07 it's a very short distance between the opening of your skin that we call your
35:08 opening of your skin that we call your
35:08 opening of your skin that we call your eyelids and your brain now most of the
35:10 eyelids and your brain now most of the
35:10 eyelids and your brain now most of the brain of course is contained in the
35:11 brain of course is contained in the
35:11 brain of course is contained in the cranial Vault within what most people
35:13 cranial Vault within what most people
35:13 cranial Vault within what most people call the skull but your brain isn't far
35:16 call the skull but your brain isn't far
35:16 call the skull but your brain isn't far away from those openings that we call
35:18 away from those openings that we call
35:18 away from those openings that we call your eyelids so as a consequence on the
35:20 your eyelids so as a consequence on the
35:21 your eyelids so as a consequence on the surface of your eyes those corneas the
35:23 surface of your eyes those corneas the
35:23 surface of your eyes those corneas the shiny part of your eyes on the outside
35:25 shiny part of your eyes on the outside
35:25 shiny part of your eyes on the outside there are a bunch of different chemical
35:27 there are a bunch of different chemical
35:27 there are a bunch of different chemical features there are tears that are made
35:29 features there are tears that are made
35:29 features there are tears that are made by your lacrimal glands but there also a
35:31 by your lacrimal glands but there also a
35:31 by your lacrimal glands but there also a lot of antibacterial agents that
35:34 lot of antibacterial agents that
35:34 lot of antibacterial agents that actively kill off stuff that could
35:36 actively kill off stuff that could
35:36 actively kill off stuff that could potentially infect your body could make
35:37 potentially infect your body could make
35:37 potentially infect your body could make it into your body maybe even into your
35:39 it into your body maybe even into your
35:39 it into your body maybe even into your brain if you've ever woken up in the
35:41 brain if you've ever woken up in the
35:41 brain if you've ever woken up in the morning and you have some crust on your
35:42 morning and you have some crust on your
35:42 morning and you have some crust on your eyes and you look at that crust that
35:44 eyes and you look at that crust that
35:44 eyes and you look at that crust that kind of yellowy stuff sometimes it's
35:46 kind of yellowy stuff sometimes it's
35:46 kind of yellowy stuff sometimes it's yellow I know this is kind of gross
35:47 yellow I know this is kind of gross
35:47 yellow I know this is kind of gross that's actually dead bacteria that your
35:48 that's actually dead bacteria that your
35:49 that's actually dead bacteria that your eyes have successfully defeated during
35:52 eyes have successfully defeated during
35:52 eyes have successfully defeated during your night's sleep so when you wipe
35:53 your night's sleep so when you wipe
35:53 your night's sleep so when you wipe those away you're taking the casualties
35:55 those away you're taking the casualties
35:55 those away you're taking the casualties of a war that you won during your
35:57 of a war that you won during your
35:57 of a war that you won during your night's sleep and you're whisking those
35:59 night's sleep and you're whisking those
35:59 night's sleep and you're whisking those away now as we descend a little bit
36:01 away now as we descend a little bit
36:01 away now as we descend a little bit further down the face they're of course
36:03 further down the face they're of course
36:03 further down the face they're of course the nostril openings and the nostril
36:05 the nostril openings and the nostril
36:05 the nostril openings and the nostril openings tend to be kind of sticky right
36:07 openings tend to be kind of sticky right
36:07 openings tend to be kind of sticky right they're moist sticky and warm right you
36:09 they're moist sticky and warm right you
36:09 they're moist sticky and warm right you don't have to put your fingers up them
36:10 don't have to put your fingers up them
36:10 don't have to put your fingers up them right now you just know they're moist
36:11 right now you just know they're moist
36:11 right now you just know they're moist sticky and warm get your fingers out of
36:12 sticky and warm get your fingers out of
36:12 sticky and warm get your fingers out of your nose please the mucosal lining of
36:15 your nose please the mucosal lining of
36:15 your nose please the mucosal lining of your nose is actually a very important
36:16 your nose is actually a very important
36:17 your nose is actually a very important substance that is sticky in order to
36:19 substance that is sticky in order to
36:19 substance that is sticky in order to trap viruses such as colds and flu
36:21 trap viruses such as colds and flu
36:21 trap viruses such as colds and flu viruses and then chemical components
36:23 viruses and then chemical components
36:23 viruses and then chemical components within the mucosa lining can neutralize
36:25 within the mucosa lining can neutralize
36:25 within the mucosa lining can neutralize them that's the best case scenario there
36:26 them that's the best case scenario there
36:26 them that's the best case scenario there are of course scenarios in which the
36:28 are of course scenarios in which the
36:28 are of course scenarios in which the cold or flu virus takes residence in
36:30 cold or flu virus takes residence in
36:30 cold or flu virus takes residence in your mucosal lining and can make its way
36:32 your mucosal lining and can make its way
36:32 your mucosal lining and can make its way back into your sinus passages and can
36:34 back into your sinus passages and can
36:35 back into your sinus passages and can then infect other cells and tissues of
36:36 then infect other cells and tissues of
36:36 then infect other cells and tissues of your body because the virus replicates
36:38 your body because the virus replicates
36:38 your body because the virus replicates and spreads throughout the body and then
36:40 and spreads throughout the body and then
36:40 and spreads throughout the body and then going a a little bit further down I
36:42 going a a little bit further down I
36:42 going a a little bit further down I realize this is obvious you have your
36:43 realize this is obvious you have your
36:43 realize this is obvious you have your mouth and what's really interesting is
36:45 mouth and what's really interesting is
36:45 mouth and what's really interesting is that your mouth also has mucosal lining
36:47 that your mouth also has mucosal lining
36:47 that your mouth also has mucosal lining which is sticky and it has chemical
36:48 which is sticky and it has chemical
36:48 which is sticky and it has chemical components to neutralize incoming
36:51 components to neutralize incoming
36:51 components to neutralize incoming viruses but we know that the type of
36:54 viruses but we know that the type of
36:54 viruses but we know that the type of mucus and the type of bacteria that live
36:57 mucus and the type of bacteria that live
36:57 mucus and the type of bacteria that live in your nose and mouth that by the way
36:58 in your nose and mouth that by the way
36:58 in your nose and mouth that by the way are very healthy for you and encourage
37:00 are very healthy for you and encourage
37:01 are very healthy for you and encourage healthy immune system function that is
37:03 healthy immune system function that is
37:03 healthy immune system function that is act as ways to neutralize viruses within
37:05 act as ways to neutralize viruses within
37:05 act as ways to neutralize viruses within your nose and mouth are very different
37:07 your nose and mouth are very different
37:07 your nose and mouth are very different so your nose and your mouth may seem
37:10 so your nose and your mouth may seem
37:10 so your nose and your mouth may seem similar at the level of okay well it's
37:11 similar at the level of okay well it's
37:11 similar at the level of okay well it's warm and sticky in there there's mucus
37:13 warm and sticky in there there's mucus
37:13 warm and sticky in there there's mucus but they are very very different tissues
37:15 but they are very very different tissues
37:15 but they are very very different tissues in fact if you think about your mouth
37:17 in fact if you think about your mouth
37:17 in fact if you think about your mouth it's this incredible structure that not
37:19 it's this incredible structure that not
37:19 it's this incredible structure that not only lets you eat and breathe in and out
37:21 only lets you eat and breathe in and out
37:21 only lets you eat and breathe in and out through although I suggest most people
37:23 through although I suggest most people
37:23 through although I suggest most people be nasal breathers for most of the time
37:25 be nasal breathers for most of the time
37:25 be nasal breathers for most of the time of their day and night if you can of
37:26 of their day and night if you can of
37:26 of their day and night if you can of course sometimes you have to mouth
37:27 course sometimes you have to mouth
37:27 course sometimes you have to mouth breathe but keep this in mind that you
37:29 breathe but keep this in mind that you
37:29 breathe but keep this in mind that you have this big opening in the front of
37:31 have this big opening in the front of
37:31 have this big opening in the front of your face and bacteria are getting in
37:33 your face and bacteria are getting in
37:33 your face and bacteria are getting in there all day long viruses are getting
37:36 there all day long viruses are getting
37:36 there all day long viruses are getting in there all day long and in most cases
37:38 in there all day long and in most cases
37:38 in there all day long and in most cases you are successfully combating those
37:41 you are successfully combating those
37:41 you are successfully combating those viruses and bacteria because the mucosal
37:43 viruses and bacteria because the mucosal
37:43 viruses and bacteria because the mucosal lining of your mouth and your nose for
37:45 lining of your mouth and your nose for
37:45 lining of your mouth and your nose for that matter and the microbiota those
37:49 that matter and the microbiota those
37:49 that matter and the microbiota those little micro organisms that have taken
37:51 little micro organisms that have taken
37:51 little micro organisms that have taken resonance in your nose and mouth are
37:53 resonance in your nose and mouth are
37:53 resonance in your nose and mouth are helping to contribute to fight off
37:55 helping to contribute to fight off
37:55 helping to contribute to fight off bacteria and viruses provided the
37:57 bacteria and viruses provided the
37:57 bacteria and viruses provided the microbiota there are diverse and are of
38:00 microbiota there are diverse and are of
38:00 microbiota there are diverse and are of the type you want which we'll talk a
38:01 the type you want which we'll talk a
38:01 the type you want which we'll talk a little bit more about later and then
38:03 little bit more about later and then
38:03 little bit more about later and then descending further down the body of
38:04 descending further down the body of
38:04 descending further down the body of course there are other openings Into
38:07 course there are other openings Into
38:07 course there are other openings Into Your Skin Barrier namely the urethra of
38:11 Your Skin Barrier namely the urethra of
38:11 Your Skin Barrier namely the urethra of the penis or vagina and of course the
38:13 the penis or vagina and of course the
38:13 the penis or vagina and of course the vaginal Canal so the genitals of course
38:16 vaginal Canal so the genitals of course
38:16 vaginal Canal so the genitals of course have their own mucosal lining and as you
38:18 have their own mucosal lining and as you
38:18 have their own mucosal lining and as you can imagine it is distinct in terms of
38:21 can imagine it is distinct in terms of
38:21 can imagine it is distinct in terms of its physical makeup and its chemical
38:23 its physical makeup and its chemical
38:23 its physical makeup and its chemical makeup from the mucosal lining of your
38:26 makeup from the mucosal lining of your
38:26 makeup from the mucosal lining of your nasal passages and mouth and then of
38:28 nasal passages and mouth and then of
38:28 nasal passages and mouth and then of course we have the rectum and anus which
38:30 course we have the rectum and anus which
38:30 course we have the rectum and anus which is the outflow pathway of your
38:32 is the outflow pathway of your
38:32 is the outflow pathway of your intestines which are
38:55 post-design and frankly there need to be
38:58 post-design and frankly there need to be
38:58 post-design and frankly there need to be more data in order to really resolve
38:59 more data in order to really resolve
39:00 more data in order to really resolve this but it seems like the primary entry
39:02 this but it seems like the primary entry
39:02 this but it seems like the primary entry site for viruses to get into the body
39:05 site for viruses to get into the body
39:05 site for viruses to get into the body tends to be the eyes or the mouth and we
39:08 tends to be the eyes or the mouth and we
39:08 tends to be the eyes or the mouth and we can get into some of the reasons why
39:09 can get into some of the reasons why
39:09 can get into some of the reasons why that would be so but if you think back
39:11 that would be so but if you think back
39:11 that would be so but if you think back to our conversation about the way that
39:12 to our conversation about the way that
39:12 to our conversation about the way that colds and flu exist in the world either
39:15 colds and flu exist in the world either
39:15 colds and flu exist in the world either as aerosols or on surfaces of objects or
39:18 as aerosols or on surfaces of objects or
39:18 as aerosols or on surfaces of objects or on surfaces of skin well then what I'm
39:20 on surfaces of skin well then what I'm
39:21 on surfaces of skin well then what I'm about to tell you next will make it oh
39:22 about to tell you next will make it oh
39:22 about to tell you next will make it oh so obvious why the eyes and the mouth
39:25 so obvious why the eyes and the mouth
39:25 so obvious why the eyes and the mouth are the primary sites of for colds and
39:27 are the primary sites of for colds and
39:27 are the primary sites of for colds and flu and if you keep that in mind there's
39:29 flu and if you keep that in mind there's
39:29 flu and if you keep that in mind there's a good chance you can avoid a lot of
39:31 a good chance you can avoid a lot of
39:31 a good chance you can avoid a lot of colds or flu that you would otherwise
39:33 colds or flu that you would otherwise
39:33 colds or flu that you would otherwise catch okay so before I talk about the
39:35 catch okay so before I talk about the
39:35 catch okay so before I talk about the important roles of the innate and the
39:36 important roles of the innate and the
39:36 important roles of the innate and the Adaptive immune system in keeping colds
39:39 Adaptive immune system in keeping colds
39:39 Adaptive immune system in keeping colds and flu at Bay I'll tell you that you
39:41 and flu at Bay I'll tell you that you
39:41 and flu at Bay I'll tell you that you have a problem and that problem is that
39:45 have a problem and that problem is that
39:45 have a problem and that problem is that you tend to touch your eyes very often
39:48 you tend to touch your eyes very often
39:48 you tend to touch your eyes very often in fact you tend to touch your eyes most
39:51 in fact you tend to touch your eyes most
39:51 in fact you tend to touch your eyes most often after you shook somebody else's
39:53 often after you shook somebody else's
39:53 often after you shook somebody else's hand now why am I picking on you well in
39:56 hand now why am I picking on you well in
39:56 hand now why am I picking on you well in fact I'm not I'm picking on all of you
39:58 fact I'm not I'm picking on all of you
39:59 fact I'm not I'm picking on all of you and I'm picking on myself included
40:00 and I'm picking on myself included
40:00 and I'm picking on myself included because there have been several studies
40:03 because there have been several studies
40:03 because there have been several studies now primarily from Noam soel Lab at The
40:06 now primarily from Noam soel Lab at The
40:06 now primarily from Noam soel Lab at The whitesman Institute showing that when
40:08 whitesman Institute showing that when
40:08 whitesman Institute showing that when people encounter another person and they
40:10 people encounter another person and they
40:10 people encounter another person and they shake their hand they either touch their
40:13 shake their hand they either touch their
40:13 shake their hand they either touch their eyes or touch another region of their
40:15 eyes or touch another region of their
40:15 eyes or touch another region of their face very close to the eyes or that they
40:18 face very close to the eyes or that they
40:18 face very close to the eyes or that they touched their hand to their mouth now
40:20 touched their hand to their mouth now
40:20 touched their hand to their mouth now there are a bunch of theories as to why
40:22 there are a bunch of theories as to why
40:22 there are a bunch of theories as to why people do this there's the idea that
40:24 people do this there's the idea that
40:24 people do this there's the idea that people are actually sniffing their own
40:26 people are actually sniffing their own
40:26 people are actually sniffing their own hands
40:27 hands
40:27 hands and in particular sniffing their own
40:28 and in particular sniffing their own
40:28 and in particular sniffing their own hand more often after they Shake someone
40:31 hand more often after they Shake someone
40:31 hand more often after they Shake someone else's hand as a way to detect what
40:33 else's hand as a way to detect what
40:33 else's hand as a way to detect what chemo signals exist on the other person
40:36 chemo signals exist on the other person
40:36 chemo signals exist on the other person not necessarily conscious smelling of
40:38 not necessarily conscious smelling of
40:38 not necessarily conscious smelling of the other person's smell but rather some
40:40 the other person's smell but rather some
40:41 the other person's smell but rather some sort of unconscious mechanism by which
40:43 sort of unconscious mechanism by which
40:43 sort of unconscious mechanism by which we take the chemicals of the person we
40:44 we take the chemicals of the person we
40:44 we take the chemicals of the person we come into contact with and we bring them
40:46 come into contact with and we bring them
40:46 come into contact with and we bring them to our nose our eyes or in some cases
40:49 to our nose our eyes or in some cases
40:49 to our nose our eyes or in some cases our upper lip and that our olfactory
40:51 our upper lip and that our olfactory
40:51 our upper lip and that our olfactory system that is the neurons that exist
40:53 system that is the neurons that exist
40:53 system that is the neurons that exist just behind the back of our nose are
40:55 just behind the back of our nose are
40:55 just behind the back of our nose are processing that information and getting
40:58 processing that information and getting
40:58 processing that information and getting all sorts of important information about
41:00 all sorts of important information about
41:00 all sorts of important information about how stressed the other person is their
41:02 how stressed the other person is their
41:02 how stressed the other person is their hormones uh whether or not we recognize
41:05 hormones uh whether or not we recognize
41:05 hormones uh whether or not we recognize them the fact that they are different
41:07 them the fact that they are different
41:07 them the fact that they are different from us that's right we are also
41:09 from us that's right we are also
41:09 from us that's right we are also smelling ourselves all day long noom's
41:11 smelling ourselves all day long noom's
41:11 smelling ourselves all day long noom's lab has shown this that people are kind
41:13 lab has shown this that people are kind
41:13 lab has shown this that people are kind of walking around in their own odor
41:15 of walking around in their own odor
41:15 of walking around in their own odor Cloud we tend to touch our armpits we
41:18 Cloud we tend to touch our armpits we
41:18 Cloud we tend to touch our armpits we tend to touch different aspects of our
41:19 tend to touch different aspects of our
41:19 tend to touch different aspects of our body yes and smell ourselves multiple
41:22 body yes and smell ourselves multiple
41:22 body yes and smell ourselves multiple times throughout the day this is all
41:23 times throughout the day this is all
41:23 times throughout the day this is all being done unconsciously I suppose some
41:25 being done unconsciously I suppose some
41:25 being done unconsciously I suppose some people are doing it consciously and that
41:27 people are doing it consciously and that
41:27 people are doing it consciously and that there's a lot of information about our
41:29 there's a lot of information about our
41:29 there's a lot of information about our physiology and health and when we do
41:31 physiology and health and when we do
41:32 physiology and health and when we do this after shaking somebody's hand that
41:33 this after shaking somebody's hand that
41:33 this after shaking somebody's hand that there's a lot of information about the
41:35 there's a lot of information about the
41:35 there's a lot of information about the other person's physiology and health
41:37 other person's physiology and health
41:37 other person's physiology and health that our nervous system our factory
41:39 that our nervous system our factory
41:39 that our nervous system our factory system and deep parts of our brain that
41:41 system and deep parts of our brain that
41:41 system and deep parts of our brain that are involved in primitive type behaviors
41:43 are involved in primitive type behaviors
41:43 are involved in primitive type behaviors but also some pretty sophisticated
41:44 but also some pretty sophisticated
41:44 but also some pretty sophisticated behaviors are taking into account now
41:46 behaviors are taking into account now
41:46 behaviors are taking into account now Noom soel was a guest on the hubin Lab
41:48 Noom soel was a guest on the hubin Lab
41:48 Noom soel was a guest on the hubin Lab podcast I encourage you to check out
41:50 podcast I encourage you to check out
41:50 podcast I encourage you to check out that episode if you have time it's a
41:51 that episode if you have time it's a
41:51 that episode if you have time it's a fascinating Voyage into the olfactory
41:54 fascinating Voyage into the olfactory
41:54 fascinating Voyage into the olfactory system and not just conscious smelling
41:56 system and not just conscious smelling
41:56 system and not just conscious smelling or sniffing of things so we go oh that
41:58 or sniffing of things so we go oh that
41:58 or sniffing of things so we go oh that smells good or that smells bad or that
42:00 smells good or that smells bad or that
42:00 smells good or that smells bad or that person you know is somebody I want to
42:02 person you know is somebody I want to
42:02 person you know is somebody I want to mate with or hang out with or avoid it's
42:04 mate with or hang out with or avoid it's
42:04 mate with or hang out with or avoid it's also unconscious processing of so-called
42:06 also unconscious processing of so-called
42:06 also unconscious processing of so-called chemo signals chemical signals but the
42:08 chemo signals chemical signals but the
42:09 chemo signals chemical signals but the reason I'm bring up these studies now in
42:10 reason I'm bring up these studies now in
42:10 reason I'm bring up these studies now in the context of colds and flu and how to
42:12 the context of colds and flu and how to
42:12 the context of colds and flu and how to avoid getting colds and flu is as a
42:14 avoid getting colds and flu is as a
42:14 avoid getting colds and flu is as a reminder that we are pretty much wired
42:18 reminder that we are pretty much wired
42:18 reminder that we are pretty much wired to contact our own face with our own
42:21 to contact our own face with our own
42:21 to contact our own face with our own hands at the level of our eyes nose and
42:24 hands at the level of our eyes nose and
42:24 hands at the level of our eyes nose and upper lip and around the eyes very
42:27 upper lip and around the eyes very
42:27 upper lip and around the eyes very shortly after we touch somebody else's
42:30 shortly after we touch somebody else's
42:30 shortly after we touch somebody else's skin and if you are mindful of it you
42:33 skin and if you are mindful of it you
42:33 skin and if you are mindful of it you can actually avoid bringing colds or flu
42:36 can actually avoid bringing colds or flu
42:36 can actually avoid bringing colds or flu to your face now in doing so are you're
42:38 to your face now in doing so are you're
42:38 to your face now in doing so are you're going to shortcircuit a bunch of other
42:40 going to shortcircuit a bunch of other
42:40 going to shortcircuit a bunch of other important biological processes involved
42:42 important biological processes involved
42:42 important biological processes involved in understanding what's going on in your
42:44 in understanding what's going on in your
42:44 in understanding what's going on in your environment because you're not bringing
42:45 environment because you're not bringing
42:45 environment because you're not bringing in those smells I suppose that's
42:47 in those smells I suppose that's
42:47 in those smells I suppose that's possible but with respect to avoiding
42:49 possible but with respect to avoiding
42:49 possible but with respect to avoiding colds and flu it seems like a pretty
42:51 colds and flu it seems like a pretty
42:51 colds and flu it seems like a pretty good trade-off to me so the point that
42:53 good trade-off to me so the point that
42:53 good trade-off to me so the point that I'm trying to make here is that in order
42:54 I'm trying to make here is that in order
42:54 I'm trying to make here is that in order for you to catch a cold or flu that cold
42:57 for you to catch a cold or flu that cold
42:57 for you to catch a cold or flu that cold or flu virus the little particles of
42:58 or flu virus the little particles of
42:58 or flu virus the little particles of cold and flu virus need to make it into
43:00 cold and flu virus need to make it into
43:00 cold and flu virus need to make it into your body and the primary entry sites
43:02 your body and the primary entry sites
43:02 your body and the primary entry sites are eyes nose mouth and the primary
43:05 are eyes nose mouth and the primary
43:05 are eyes nose mouth and the primary actions by which we bring colds and flu
43:07 actions by which we bring colds and flu
43:07 actions by which we bring colds and flu viruses to our eyes nose mouth are by
43:10 viruses to our eyes nose mouth are by
43:10 viruses to our eyes nose mouth are by touching other people or by touching
43:12 touching other people or by touching
43:12 touching other people or by touching other surfaces that have colder flu
43:15 other surfaces that have colder flu
43:15 other surfaces that have colder flu virus just to remind you cold virus can
43:17 virus just to remind you cold virus can
43:17 virus just to remind you cold virus can exist up to 24 hours on a given surface
43:20 exist up to 24 hours on a given surface
43:20 exist up to 24 hours on a given surface flu virus tends to die off after about 2
43:23 flu virus tends to die off after about 2
43:23 flu virus tends to die off after about 2 hours on a given surface and we're
43:25 hours on a given surface and we're
43:25 hours on a given surface and we're bringing to our face we are literally
43:27 bringing to our face we are literally
43:27 bringing to our face we are literally bringing the virus to ourselves so a
43:29 bringing the virus to ourselves so a
43:29 bringing the virus to ourselves so a little bit more conscious awareness
43:32 little bit more conscious awareness
43:32 little bit more conscious awareness about that fact means that you can
43:34 about that fact means that you can
43:34 about that fact means that you can probably avoid colds and flu to some
43:36 probably avoid colds and flu to some
43:36 probably avoid colds and flu to some extent how much well it's unclear it's
43:39 extent how much well it's unclear it's
43:39 extent how much well it's unclear it's unclear because as you recall some
43:41 unclear because as you recall some
43:41 unclear because as you recall some people have and are passing along cold
43:43 people have and are passing along cold
43:43 people have and are passing along cold or flu virus prior to any symptoms and
43:46 or flu virus prior to any symptoms and
43:46 or flu virus prior to any symptoms and of course it's possible that you can
43:48 of course it's possible that you can
43:48 of course it's possible that you can walk into an aerosol cloud of cold or
43:50 walk into an aerosol cloud of cold or
43:50 walk into an aerosol cloud of cold or flu virus even if a person isn't there
43:52 flu virus even if a person isn't there
43:52 flu virus even if a person isn't there and you don't come into contact with
43:53 and you don't come into contact with
43:53 and you don't come into contact with them but some conscious awareness of
43:55 them but some conscious awareness of
43:55 them but some conscious awareness of these routes of path passage for the
43:56 these routes of path passage for the
43:56 these routes of path passage for the colder flu virus I do believe can reduce
43:59 colder flu virus I do believe can reduce
43:59 colder flu virus I do believe can reduce the probability that you will catch a
44:01 the probability that you will catch a
44:01 the probability that you will catch a colder flu and of course I'm not
44:02 colder flu and of course I'm not
44:02 colder flu and of course I'm not encouraging people to never touch touch
44:04 encouraging people to never touch touch
44:04 encouraging people to never touch touch is an important part of social
44:06 is an important part of social
44:06 is an important part of social connection and social bonding but if you
44:08 connection and social bonding but if you
44:08 connection and social bonding but if you start to think about these portals of
44:09 start to think about these portals of
44:09 start to think about these portals of entry for the cold and flu virus into
44:11 entry for the cold and flu virus into
44:11 entry for the cold and flu virus into your body well then you you know perhaps
44:14 your body well then you you know perhaps
44:14 your body well then you you know perhaps might think twice before you know
44:15 might think twice before you know
44:15 might think twice before you know hugging someone kissing them on the
44:16 hugging someone kissing them on the
44:16 hugging someone kissing them on the cheek during a time in which you're
44:18 cheek during a time in which you're
44:18 cheek during a time in which you're trying to actively avoid getting the
44:20 trying to actively avoid getting the
44:20 trying to actively avoid getting the cold or flu now I feel a little bit
44:22 cold or flu now I feel a little bit
44:22 cold or flu now I feel a little bit funny about sharing this information
44:24 funny about sharing this information
44:24 funny about sharing this information because again I don't want to encourage
44:26 because again I don't want to encourage
44:26 because again I don't want to encourage will always be at you know arms distance
44:27 will always be at you know arms distance
44:27 will always be at you know arms distance you know uh you know fake fist bumping
44:29 you know uh you know fake fist bumping
44:29 you know uh you know fake fist bumping you know keeping a gap between them
44:31 you know keeping a gap between them
44:31 you know keeping a gap between them again touch is an important component of
44:33 again touch is an important component of
44:33 again touch is an important component of social connection but since today's
44:34 social connection but since today's
44:34 social connection but since today's topic is colds and flu and how to avoid
44:36 topic is colds and flu and how to avoid
44:36 topic is colds and flu and how to avoid getting colds and flu just like you
44:38 getting colds and flu just like you
44:38 getting colds and flu just like you can't get eaten by a shark if you don't
44:40 can't get eaten by a shark if you don't
44:40 can't get eaten by a shark if you don't go in the ocean there's a much lower
44:42 go in the ocean there's a much lower
44:42 go in the ocean there's a much lower probability that you're going to get a
44:44 probability that you're going to get a
44:44 probability that you're going to get a colder flu if you're not touching a lot
44:46 colder flu if you're not touching a lot
44:46 colder flu if you're not touching a lot of hands and bringing those hands to
44:48 of hands and bringing those hands to
44:48 of hands and bringing those hands to your eyes nose or mouth I suppose one
44:51 your eyes nose or mouth I suppose one
44:51 your eyes nose or mouth I suppose one way around the sort of do I hug do I
44:53 way around the sort of do I hug do I
44:53 way around the sort of do I hug do I shake hands thing is to just be
44:56 shake hands thing is to just be
44:56 shake hands thing is to just be conscious of the fact that when you
44:57 conscious of the fact that when you
44:57 conscious of the fact that when you shake somebody's hand that you're very
44:58 shake somebody's hand that you're very
44:58 shake somebody's hand that you're very likely to touch your eyes or face within
45:00 likely to touch your eyes or face within
45:00 likely to touch your eyes or face within the next 30 seconds or so and maybe you
45:03 the next 30 seconds or so and maybe you
45:03 the next 30 seconds or so and maybe you end up being that person who puts some
45:04 end up being that person who puts some
45:04 end up being that person who puts some hand sanitizer on your hands sometimes
45:06 hand sanitizer on your hands sometimes
45:06 hand sanitizer on your hands sometimes that can feel a little awkward to do
45:07 that can feel a little awkward to do
45:07 that can feel a little awkward to do that right in front of somebody you know
45:08 that right in front of somebody you know
45:08 that right in front of somebody you know it's kind of sending a signal like hey I
45:10 it's kind of sending a signal like hey I
45:10 it's kind of sending a signal like hey I don't want you to infect me but guess
45:11 don't want you to infect me but guess
45:11 don't want you to infect me but guess what you don't want them to infect you
45:13 what you don't want them to infect you
45:13 what you don't want them to infect you okay let's imagine that a cold or flu
45:15 okay let's imagine that a cold or flu
45:15 okay let's imagine that a cold or flu virus makes it into your system it
45:17 virus makes it into your system it
45:17 virus makes it into your system it breaches the physical barrier of your
45:19 breaches the physical barrier of your
45:19 breaches the physical barrier of your skin and mucosal lining now you have in
45:22 skin and mucosal lining now you have in
45:22 skin and mucosal lining now you have in mind all the different ways that could
45:24 mind all the different ways that could
45:24 mind all the different ways that could happen and all the different ways that
45:25 happen and all the different ways that
45:25 happen and all the different ways that could be prevented but we are starting
45:27 could be prevented but we are starting
45:27 could be prevented but we are starting at a point here a hypothetical point
45:29 at a point here a hypothetical point
45:29 at a point here a hypothetical point whereby that colder flu virus has made
45:31 whereby that colder flu virus has made
45:31 whereby that colder flu virus has made it into your body your immune system has
45:34 it into your body your immune system has
45:34 it into your body your immune system has an absolutely exquisitely sophisticated
45:37 an absolutely exquisitely sophisticated
45:37 an absolutely exquisitely sophisticated way of knowing you versus other meaning
45:41 way of knowing you versus other meaning
45:41 way of knowing you versus other meaning cells within your body that are of you
45:44 cells within your body that are of you
45:44 cells within your body that are of you and cells of your body that are from
45:47 and cells of your body that are from
45:47 and cells of your body that are from other organisms or viruses from the
45:49 other organisms or viruses from the
45:49 other organisms or viruses from the outside world and when viruses such as a
45:52 outside world and when viruses such as a
45:52 outside world and when viruses such as a cold or flu virus are detected in your
45:55 cold or flu virus are detected in your
45:55 cold or flu virus are detected in your body your body might not even recognize
45:57 body your body might not even recognize
45:57 body your body might not even recognize that it's a cold or flu virus it might
45:59 that it's a cold or flu virus it might
45:59 that it's a cold or flu virus it might not even recognize that it's a virus at
46:00 not even recognize that it's a virus at
46:00 not even recognize that it's a virus at all it just knows that this thing that's
46:04 all it just knows that this thing that's
46:04 all it just knows that this thing that's in me is of other it's not me I've never
46:07 in me is of other it's not me I've never
46:07 in me is of other it's not me I've never seen it before this is not me these are
46:09 seen it before this is not me these are
46:09 seen it before this is not me these are not my cells these are not the chemicals
46:10 not my cells these are not the chemicals
46:10 not my cells these are not the chemicals that I'm producing and your immune
46:12 that I'm producing and your immune
46:12 that I'm producing and your immune system is amazing in that way and when
46:14 system is amazing in that way and when
46:14 system is amazing in that way and when it occurs your innate immune system
46:18 it occurs your innate immune system
46:18 it occurs your innate immune system launches a response what is that
46:21 launches a response what is that
46:21 launches a response what is that response well first of all the response
46:23 response well first of all the response
46:23 response well first of all the response is very rapid right colder flu makes it
46:26 is very rapid right colder flu makes it
46:26 is very rapid right colder flu makes it into your body and your innate immune
46:27 into your body and your innate immune
46:27 into your body and your innate immune system immediately or near immediately
46:31 system immediately or near immediately
46:31 system immediately or near immediately launches an attack on that Invader or
46:35 launches an attack on that Invader or
46:35 launches an attack on that Invader or Invaders because as soon as the virus
46:36 Invaders because as soon as the virus
46:36 Invaders because as soon as the virus gets into your body it's going to start
46:38 gets into your body it's going to start
46:38 gets into your body it's going to start replicating as quickly as it
46:40 replicating as quickly as it
46:40 replicating as quickly as it can what
46:42 can what
46:42 can what happens white blood
46:44 happens white blood
46:44 happens white blood cells that your body produces will go to
46:47 cells that your body produces will go to
46:47 cells that your body produces will go to the sites where those viruses are and
46:49 the sites where those viruses are and
46:49 the sites where those viruses are and the by the way those viruses are
46:52 the by the way those viruses are
46:52 the by the way those viruses are basically getting into cells of your
46:53 basically getting into cells of your
46:53 basically getting into cells of your body and then hijacking the genetic
46:55 body and then hijacking the genetic
46:55 body and then hijacking the genetic Machinery of those cells in order to
46:57 Machinery of those cells in order to
46:57 Machinery of those cells in order to replicate within those cells and then
47:00 replicate within those cells and then
47:00 replicate within those cells and then exit those cells and then go infect more
47:02 exit those cells and then go infect more
47:02 exit those cells and then go infect more cells that's how these viruses work your
47:05 cells that's how these viruses work your
47:05 cells that's how these viruses work your body's making white blood cells things
47:06 body's making white blood cells things
47:06 body's making white blood cells things like neutrophils natural killer cells
47:10 like neutrophils natural killer cells
47:10 like neutrophils natural killer cells macras these are what we call affector
47:12 macras these are what we call affector
47:12 macras these are what we call affector cells that act as a kind of ambulance
47:14 cells that act as a kind of ambulance
47:14 cells that act as a kind of ambulance system and go to the sites that those
47:16 system and go to the sites that those
47:16 system and go to the sites that those viruses exist and the cells that they've
47:18 viruses exist and the cells that they've
47:18 viruses exist and the cells that they've infected and start trying to physically
47:21 infected and start trying to physically
47:21 infected and start trying to physically barrier them in and also use specific
47:25 barrier them in and also use specific
47:25 barrier them in and also use specific chemical mechanisms to neutralize and
47:27 chemical mechanisms to neutralize and
47:27 chemical mechanisms to neutralize and kill those viruses again anytime you're
47:29 kill those viruses again anytime you're
47:29 kill those viruses again anytime you're think about biology think mechanical
47:31 think about biology think mechanical
47:31 think about biology think mechanical features and chemical features of a
47:33 features and chemical features of a
47:33 features and chemical features of a response now a key component of the
47:35 response now a key component of the
47:35 response now a key component of the innate immune system is What's called
47:37 innate immune system is What's called
47:37 innate immune system is What's called the complement system not complement
47:39 the complement system not complement
47:39 the complement system not complement like oh you look very nice today but
47:40 like oh you look very nice today but
47:40 like oh you look very nice today but complement okay the complement system
47:43 complement okay the complement system
47:43 complement okay the complement system which exists in the plasma within your
47:45 which exists in the plasma within your
47:45 which exists in the plasma within your blood these are chemicals in your
47:47 blood these are chemicals in your
47:47 blood these are chemicals in your bloodstream that go and Mark specific
47:49 bloodstream that go and Mark specific
47:49 bloodstream that go and Mark specific cells that have been infected or viruses
47:52 cells that have been infected or viruses
47:52 cells that have been infected or viruses with a signal a chemical signal that
47:54 with a signal a chemical signal that
47:54 with a signal a chemical signal that essentially looks like an eat me signal
47:58 essentially looks like an eat me signal
47:58 essentially looks like an eat me signal to these other cell types of your immune
47:59 to these other cell types of your immune
47:59 to these other cell types of your immune system such that those natural killer
48:01 system such that those natural killer
48:01 system such that those natural killer cells go through the body and go looking
48:05 cells go through the body and go looking
48:05 cells go through the body and go looking for the cells that have this eat me
48:06 for the cells that have this eat me
48:06 for the cells that have this eat me signal on them and try and destroy those
48:08 signal on them and try and destroy those
48:08 signal on them and try and destroy those particular cells the other thing that
48:10 particular cells the other thing that
48:10 particular cells the other thing that urinate immune system does is that the
48:12 urinate immune system does is that the
48:12 urinate immune system does is that the cells that have been infected and that
48:14 cells that have been infected and that
48:14 cells that have been infected and that are undergoing damage remember they have
48:16 are undergoing damage remember they have
48:16 are undergoing damage remember they have colder flu virus within them and they're
48:18 colder flu virus within them and they're
48:18 colder flu virus within them and they're hijacking the cell or Machinery of those
48:20 hijacking the cell or Machinery of those
48:20 hijacking the cell or Machinery of those cells and using it to produce their own
48:23 cells and using it to produce their own
48:23 cells and using it to produce their own virus more of the virus and as a
48:25 virus more of the virus and as a
48:25 virus more of the virus and as a consequence the genetic Machinery of
48:27 consequence the genetic Machinery of
48:27 consequence the genetic Machinery of those cells is not able to do a bunch of
48:29 those cells is not able to do a bunch of
48:29 those cells is not able to do a bunch of other things that it normally can do or
48:31 other things that it normally can do or
48:31 other things that it normally can do or at least not as well well those cells
48:33 at least not as well well those cells
48:33 at least not as well well those cells that are really hurting release a help
48:35 that are really hurting release a help
48:36 that are really hurting release a help me signal and then in response to that
48:38 me signal and then in response to that
48:39 me signal and then in response to that help me signal your immune system
48:40 help me signal your immune system
48:40 help me signal your immune system releases what are called cyto kindes
48:41 releases what are called cyto kindes
48:42 releases what are called cyto kindes things like interlukin 1 interlan 6
48:44 things like interlukin 1 interlan 6
48:44 things like interlukin 1 interlan 6 tumor necrosis Factor Alpha just fancy
48:47 tumor necrosis Factor Alpha just fancy
48:47 tumor necrosis Factor Alpha just fancy nerd names for different types of
48:49 nerd names for different types of
48:50 nerd names for different types of molecules that go to the site of
48:52 molecules that go to the site of
48:52 molecules that go to the site of infection and try to help or assist to
48:55 infection and try to help or assist to
48:55 infection and try to help or assist to remove that infection and they also Tred
48:57 remove that infection and they also Tred
48:57 remove that infection and they also Tred to assist the repair of the cells that
49:00 to assist the repair of the cells that
49:00 to assist the repair of the cells that have been infected by those viruses now
49:02 have been infected by those viruses now
49:02 have been infected by those viruses now one of the mechanical or physical
49:04 one of the mechanical or physical
49:04 one of the mechanical or physical consequences of these chemical signals
49:06 consequences of these chemical signals
49:06 consequences of these chemical signals like Incan 1 Incan 6 tnf Alpha again
49:09 like Incan 1 Incan 6 tnf Alpha again
49:10 like Incan 1 Incan 6 tnf Alpha again those are all cyto kindes being drawn to
49:12 those are all cyto kindes being drawn to
49:12 those are all cyto kindes being drawn to a particular cell or region of cells
49:14 a particular cell or region of cells
49:14 a particular cell or region of cells that have been infected is that it
49:17 that have been infected is that it
49:17 that have been infected is that it creates some physical swelling of the
49:19 creates some physical swelling of the
49:19 creates some physical swelling of the area it impacts the vasculature the
49:21 area it impacts the vasculature the
49:22 area it impacts the vasculature the veins and capillaries that feed that
49:24 veins and capillaries that feed that
49:24 veins and capillaries that feed that area and in response to they put more
49:26 area and in response to they put more
49:26 area and in response to they put more blood there so you get some swelling or
49:29 blood there so you get some swelling or
49:29 blood there so you get some swelling or you'll get in some cases the release of
49:31 you'll get in some cases the release of
49:31 you'll get in some cases the release of histamines right we think of
49:33 histamines right we think of
49:33 histamines right we think of anti-histamine drugs well histamines are
49:35 anti-histamine drugs well histamines are
49:35 anti-histamine drugs well histamines are an aspect of your immune system they
49:36 an aspect of your immune system they
49:36 an aspect of your immune system they move around in your body in these really
49:38 move around in your body in these really
49:38 move around in your body in these really cool cells called masted cells Mas mass
49:40 cool cells called masted cells Mas mass
49:40 cool cells called masted cells Mas mass cells and when the histamines are
49:42 cells and when the histamines are
49:42 cells and when the histamines are released that area becomes kind of hot
49:44 released that area becomes kind of hot
49:44 released that area becomes kind of hot and swelling it's what we call edema and
49:46 and swelling it's what we call edema and
49:46 and swelling it's what we call edema and that whole area is marked as really a
49:48 that whole area is marked as really a
49:48 that whole area is marked as really a sight just like a crash site on the side
49:50 sight just like a crash site on the side
49:50 sight just like a crash site on the side of the road it's like hey we've got eat
49:52 of the road it's like hey we've got eat
49:52 of the road it's like hey we've got eat me signals to get the debris and the bad
49:54 me signals to get the debris and the bad
49:54 me signals to get the debris and the bad stuff out of here try to get those
49:55 stuff out of here try to get those
49:55 stuff out of here try to get those viruses out of here we've got help me
49:57 viruses out of here we've got help me
49:57 viruses out of here we've got help me signals to try and help the injured
49:58 signals to try and help the injured
49:58 signals to try and help the injured cells just like you would try and help
49:59 cells just like you would try and help
49:59 cells just like you would try and help people at a car crash and there's a
50:01 people at a car crash and there's a
50:01 people at a car crash and there's a bunch of swelling so there's additional
50:02 bunch of swelling so there's additional
50:03 bunch of swelling so there's additional blood flow sometimes there's some other
50:04 blood flow sometimes there's some other
50:04 blood flow sometimes there's some other physical features as well now the
50:06 physical features as well now the
50:06 physical features as well now the important thing to know is that the
50:07 important thing to know is that the
50:07 important thing to know is that the innate immune system is very fast and it
50:10 innate immune system is very fast and it
50:10 innate immune system is very fast and it is agnostic to the type of infection in
50:13 is agnostic to the type of infection in
50:13 is agnostic to the type of infection in fact it doesn't even matter if it's a
50:14 fact it doesn't even matter if it's a
50:14 fact it doesn't even matter if it's a bacterial physical fungal or viral
50:17 bacterial physical fungal or viral
50:17 bacterial physical fungal or viral infection but it certainly isn't paying
50:18 infection but it certainly isn't paying
50:18 infection but it certainly isn't paying attention to the exact serotype of cold
50:21 attention to the exact serotype of cold
50:21 attention to the exact serotype of cold virus or whether or not it's an H1
50:23 virus or whether or not it's an H1
50:23 virus or whether or not it's an H1 influenza or another type of influenza
50:25 influenza or another type of influenza
50:25 influenza or another type of influenza so way to think about the innate immune
50:26 so way to think about the innate immune
50:26 so way to think about the innate immune system is that it is a very fast and
50:28 system is that it is a very fast and
50:28 system is that it is a very fast and non-specific response to a viral or
50:31 non-specific response to a viral or
50:31 non-specific response to a viral or other type of Invader now that's all a
50:33 other type of Invader now that's all a
50:33 other type of Invader now that's all a bunch of biology but if you think about
50:35 bunch of biology but if you think about
50:35 bunch of biology but if you think about it let's imagine a scenario where you go
50:38 it let's imagine a scenario where you go
50:38 it let's imagine a scenario where you go to a party hang out the party you don't
50:40 to a party hang out the party you don't
50:40 to a party hang out the party you don't see anyone coughing or sneezing but
50:42 see anyone coughing or sneezing but
50:42 see anyone coughing or sneezing but maybe one person there has a cold virus
50:45 maybe one person there has a cold virus
50:45 maybe one person there has a cold virus or they have a flu virus and they aren't
50:46 or they have a flu virus and they aren't
50:46 or they have a flu virus and they aren't even aware of it they're not going to
50:48 even aware of it they're not going to
50:48 even aware of it they're not going to come down with symptoms for another day
50:49 come down with symptoms for another day
50:49 come down with symptoms for another day or so you talk to that person you shake
50:51 or so you talk to that person you shake
50:51 or so you talk to that person you shake hands maybe touch your eyes maybe you
50:53 hands maybe touch your eyes maybe you
50:53 hands maybe touch your eyes maybe you don't but you're exposed to that colder
50:55 don't but you're exposed to that colder
50:55 don't but you're exposed to that colder flue virus you go home you go to sleep
50:58 flue virus you go home you go to sleep
50:58 flue virus you go home you go to sleep you wake up the next morning you feel
50:59 you wake up the next morning you feel
50:59 you wake up the next morning you feel fine and then sometime in the next
51:01 fine and then sometime in the next
51:01 fine and then sometime in the next afternoon you know you start to feel a
51:02 afternoon you know you start to feel a
51:03 afternoon you know you start to feel a little tickle in your throat or you
51:04 little tickle in your throat or you
51:04 little tickle in your throat or you start to feel just a little bit of
51:05 start to feel just a little bit of
51:05 start to feel just a little bit of fatigue or
51:06 fatigue or
51:06 fatigue or malaise do you have that colder flu well
51:10 malaise do you have that colder flu well
51:10 malaise do you have that colder flu well possibly okay we don't know for sure but
51:12 possibly okay we don't know for sure but
51:12 possibly okay we don't know for sure but assuming that that cold or flu virus did
51:14 assuming that that cold or flu virus did
51:14 assuming that that cold or flu virus did indeed make it into your system then
51:16 indeed make it into your system then
51:16 indeed make it into your system then your immune system is starting to create
51:19 your immune system is starting to create
51:19 your immune system is starting to create a set of responses that we talked about
51:21 a set of responses that we talked about
51:21 a set of responses that we talked about a moment ago but it also tends to impact
51:25 a moment ago but it also tends to impact
51:25 a moment ago but it also tends to impact things at the level of your brain such
51:27 things at the level of your brain such
51:27 things at the level of your brain such that you kind of feel like you know I
51:28 that you kind of feel like you know I
51:28 that you kind of feel like you know I don't feel quite right I feel like a
51:30 don't feel quite right I feel like a
51:30 don't feel quite right I feel like a little bit I don't feel great and there
51:33 little bit I don't feel great and there
51:33 little bit I don't feel great and there are a lot of reasons why you would feel
51:34 are a lot of reasons why you would feel
51:34 are a lot of reasons why you would feel that way and we'll talk about those
51:35 that way and we'll talk about those
51:35 that way and we'll talk about those reasons a little bit later but does that
51:37 reasons a little bit later but does that
51:37 reasons a little bit later but does that mean that you're necessarily coming down
51:39 mean that you're necessarily coming down
51:39 mean that you're necessarily coming down with a colder flu well technically yes
51:42 with a colder flu well technically yes
51:42 with a colder flu well technically yes your inate immune system is deployed to
51:44 your inate immune system is deployed to
51:44 your inate immune system is deployed to fight this foreign viral Invader but
51:48 fight this foreign viral Invader but
51:48 fight this foreign viral Invader but whether or not you actually get a
51:49 whether or not you actually get a
51:49 whether or not you actually get a full-blown cold or flu or put
51:51 full-blown cold or flu or put
51:51 full-blown cold or flu or put differently how severe that cold or flu
51:54 differently how severe that cold or flu
51:54 differently how severe that cold or flu infection is depends depends on whether
51:55 infection is depends depends on whether
51:55 infection is depends depends on whether or not your innate immune system can
51:57 or not your innate immune system can
51:57 or not your innate immune system can fight off that colder flu at the outset
51:59 fight off that colder flu at the outset
51:59 fight off that colder flu at the outset and indeed there are many cases we
52:01 and indeed there are many cases we
52:01 and indeed there are many cases we believe where you get exposed to a
52:03 believe where you get exposed to a
52:03 believe where you get exposed to a colder flu it makes it into your body
52:05 colder flu it makes it into your body
52:05 colder flu it makes it into your body but your innate immune system is
52:07 but your innate immune system is
52:07 but your innate immune system is sufficient to beat it to fight it back
52:10 sufficient to beat it to fight it back
52:10 sufficient to beat it to fight it back this is one of the reasons why it's so
52:12 this is one of the reasons why it's so
52:12 this is one of the reasons why it's so important that if you're starting to
52:13 important that if you're starting to
52:13 important that if you're starting to feel a bit under the weather and you
52:15 feel a bit under the weather and you
52:15 feel a bit under the weather and you think you're coming down with a colder
52:16 think you're coming down with a colder
52:16 think you're coming down with a colder flu that you do certain things in order
52:19 flu that you do certain things in order
52:19 flu that you do certain things in order to make sure that your innate immune
52:20 to make sure that your innate immune
52:20 to make sure that your innate immune system is both ready and that it can
52:23 system is both ready and that it can
52:23 system is both ready and that it can launch a fullscale attack on that colder
52:25 launch a fullscale attack on that colder
52:25 launch a fullscale attack on that colder flu virus we're going to talk about how
52:27 flu virus we're going to talk about how
52:27 flu virus we're going to talk about how to do that a little bit later I'm not
52:28 to do that a little bit later I'm not
52:29 to do that a little bit later I'm not trying to withhold it's just it's
52:30 trying to withhold it's just it's
52:30 trying to withhold it's just it's important to understand that just
52:31 important to understand that just
52:31 important to understand that just because the virus makes it into your
52:33 because the virus makes it into your
52:33 because the virus makes it into your body doesn't necessarily mean that
52:35 body doesn't necessarily mean that
52:35 body doesn't necessarily mean that you're going to get a full-blown cold or
52:36 you're going to get a full-blown cold or
52:36 you're going to get a full-blown cold or flu and in fact that inate immune system
52:39 flu and in fact that inate immune system
52:39 flu and in fact that inate immune system sometimes is sufficient to prevent that
52:41 sometimes is sufficient to prevent that
52:41 sometimes is sufficient to prevent that colder flu from replicating enough that
52:43 colder flu from replicating enough that
52:43 colder flu from replicating enough that you get the full-blown set of symptoms
52:46 you get the full-blown set of symptoms
52:46 you get the full-blown set of symptoms and that's kind of an ideal scenario so
52:47 and that's kind of an ideal scenario so
52:47 and that's kind of an ideal scenario so we're definitely going to talk today
52:49 we're definitely going to talk today
52:49 we're definitely going to talk today about what to do if you start to feel a
52:52 about what to do if you start to feel a
52:52 about what to do if you start to feel a little bit of malaise what to do if you
52:55 little bit of malaise what to do if you
52:55 little bit of malaise what to do if you just discover that oh you know that
52:56 just discover that oh you know that
52:56 just discover that oh you know that person I was hanging out with at the
52:57 person I was hanging out with at the
52:57 person I was hanging out with at the party the night before they're really
52:59 party the night before they're really
52:59 party the night before they're really sick with a colder flu because there are
53:01 sick with a colder flu because there are
53:01 sick with a colder flu because there are things you can do to increase the
53:02 things you can do to increase the
53:02 things you can do to increase the probability that your innate immune
53:04 probability that your innate immune
53:04 probability that your innate immune system can handle the battle
53:06 system can handle the battle
53:06 system can handle the battle sufficiently such that you never have to
53:08 sufficiently such that you never have to
53:08 sufficiently such that you never have to get to the next component of the immune
53:10 get to the next component of the immune
53:10 get to the next component of the immune response which is the Adaptive immune
53:12 response which is the Adaptive immune
53:12 response which is the Adaptive immune response I'd like to take a quick break
53:14 response I'd like to take a quick break
53:14 response I'd like to take a quick break and thank our sponsor insid tracker
53:16 and thank our sponsor insid tracker
53:16 and thank our sponsor insid tracker insid tracker is a personalized
53:18 insid tracker is a personalized
53:18 insid tracker is a personalized nutrition platform that analyzes data
53:20 nutrition platform that analyzes data
53:20 nutrition platform that analyzes data from your blood and DNA to help you
53:22 from your blood and DNA to help you
53:22 from your blood and DNA to help you better understand your body and help you
53:24 better understand your body and help you
53:24 better understand your body and help you reach your health goals now I've long
53:25 reach your health goals now I've long
53:25 reach your health goals now I've long been a believer in getting regular blood
53:27 been a believer in getting regular blood
53:27 been a believer in getting regular blood work done for the simple reason that
53:29 work done for the simple reason that
53:29 work done for the simple reason that many of the factors that impact your
53:30 many of the factors that impact your
53:30 many of the factors that impact your immediate and long-term Health can only
53:32 immediate and long-term Health can only
53:32 immediate and long-term Health can only be analyzed from a quality blood test
53:35 be analyzed from a quality blood test
53:35 be analyzed from a quality blood test now a major problem with a lot of blood
53:36 now a major problem with a lot of blood
53:36 now a major problem with a lot of blood tests out there however is that you get
53:38 tests out there however is that you get
53:38 tests out there however is that you get information back about metabolic factors
53:40 information back about metabolic factors
53:40 information back about metabolic factors lipids and hormones and so forth but you
53:42 lipids and hormones and so forth but you
53:42 lipids and hormones and so forth but you don't know what to do with that
53:43 don't know what to do with that
53:43 don't know what to do with that information with inside tracker they
53:45 information with inside tracker they
53:45 information with inside tracker they make it very easy because they have a
53:47 make it very easy because they have a
53:47 make it very easy because they have a personalized platform that allows you to
53:49 personalized platform that allows you to
53:49 personalized platform that allows you to see the levels of all those things
53:51 see the levels of all those things
53:51 see the levels of all those things metabolic factors lipids hormones Etc
53:53 metabolic factors lipids hormones Etc
53:53 metabolic factors lipids hormones Etc but it gives you specific directives
53:55 but it gives you specific directives
53:55 but it gives you specific directives that you can follow that relate to
53:57 that you can follow that relate to
53:57 that you can follow that relate to nutrition behavioral modifications
53:58 nutrition behavioral modifications
53:58 nutrition behavioral modifications supplements Etc that can help you bring
54:00 supplements Etc that can help you bring
54:01 supplements Etc that can help you bring those numbers into the ranges that are
54:02 those numbers into the ranges that are
54:02 those numbers into the ranges that are optimal for you if you'd like to try
54:04 optimal for you if you'd like to try
54:04 optimal for you if you'd like to try insid tracker you can go to insid
54:06 insid tracker you can go to insid
54:06 insid tracker you can go to insid tracker.com huberman to get 20% off any
54:09 tracker.com huberman to get 20% off any
54:09 tracker.com huberman to get 20% off any of insid tracker's plans again that's
54:11 of insid tracker's plans again that's
54:11 of insid tracker's plans again that's insidetracker
54:13 insidetracker
54:13 insidetracker tocomin okay so the third layer of your
54:16 tocomin okay so the third layer of your
54:16 tocomin okay so the third layer of your immune system is your adaptive immune
54:18 immune system is your adaptive immune
54:18 immune system is your adaptive immune system and this is an amazing aspect of
54:21 system and this is an amazing aspect of
54:22 system and this is an amazing aspect of you okay the stuff we talked about up
54:24 you okay the stuff we talked about up
54:24 you okay the stuff we talked about up until now the physical barrier the
54:26 until now the physical barrier the
54:26 until now the physical barrier the innate immune system so so cool but the
54:29 innate immune system so so cool but the
54:29 innate immune system so so cool but the Adaptive immune system is really a
54:31 Adaptive immune system is really a
54:31 Adaptive immune system is really a mindblower the most important thing to
54:33 mindblower the most important thing to
54:33 mindblower the most important thing to understand about your adaptive immune
54:35 understand about your adaptive immune
54:35 understand about your adaptive immune system is that as the name suggests its
54:38 system is that as the name suggests its
54:38 system is that as the name suggests its job is to create antibodies specific to
54:42 job is to create antibodies specific to
54:42 job is to create antibodies specific to the very Intruder that made it into you
54:44 the very Intruder that made it into you
54:44 the very Intruder that made it into you and infected your cells the very
54:46 and infected your cells the very
54:46 and infected your cells the very specific serotype of cold virus the very
54:49 specific serotype of cold virus the very
54:49 specific serotype of cold virus the very specific type of influenza such that you
54:53 specific type of influenza such that you
54:54 specific type of influenza such that you defeat that virus but then in an amazing
54:57 defeat that virus but then in an amazing
54:57 defeat that virus but then in an amazing way your adaptive immune system also
54:59 way your adaptive immune system also
54:59 way your adaptive immune system also maintains a memory of that battle and
55:02 maintains a memory of that battle and
55:02 maintains a memory of that battle and keeps within your body believe it or not
55:05 keeps within your body believe it or not
55:05 keeps within your body believe it or not within a population of stem cells which
55:07 within a population of stem cells which
55:07 within a population of stem cells which are cells that can rise to more cells
55:10 are cells that can rise to more cells
55:10 are cells that can rise to more cells such that if you ever encounter that
55:13 such that if you ever encounter that
55:13 such that if you ever encounter that same serotype of cold virus or same
55:16 same serotype of cold virus or same
55:16 same serotype of cold virus or same strain of influenza again that your
55:19 strain of influenza again that your
55:19 strain of influenza again that your antibodies can immediately neutralize
55:22 antibodies can immediately neutralize
55:22 antibodies can immediately neutralize that colder flu virus the Adaptive
55:23 that colder flu virus the Adaptive
55:23 that colder flu virus the Adaptive immune system has the ability to make
55:25 immune system has the ability to make
55:25 immune system has the ability to make proteins that have a particular shape on
55:28 proteins that have a particular shape on
55:28 proteins that have a particular shape on their surface that matches the shape of
55:31 their surface that matches the shape of
55:31 their surface that matches the shape of the thing that your immune system is
55:33 the thing that your immune system is
55:33 the thing that your immune system is trying to kill now the Adaptive immune
55:37 trying to kill now the Adaptive immune
55:37 trying to kill now the Adaptive immune system has two basic phases in the first
55:40 system has two basic phases in the first
55:40 system has two basic phases in the first phase the Adaptive immune system makes
55:42 phase the Adaptive immune system makes
55:42 phase the Adaptive immune system makes these things called
55:43 these things called
55:43 these things called immunoglobulins IGS and the
55:45 immunoglobulins IGS and the
55:45 immunoglobulins IGS and the immunoglobulins come in different forms
55:47 immunoglobulins come in different forms
55:47 immunoglobulins come in different forms there's IGG there's IGM there are other
55:49 there's IGG there's IGM there are other
55:49 there's IGG there's IGM there are other types of IGS as well for sake of today's
55:52 types of IGS as well for sake of today's
55:53 types of IGS as well for sake of today's discussion know that the initial
55:55 discussion know that the initial
55:56 discussion know that the initial wave of antibodies that the Adaptive
55:58 wave of antibodies that the Adaptive
55:58 wave of antibodies that the Adaptive immune system makes or of the IGM
56:00 immune system makes or of the IGM
56:00 immune system makes or of the IGM variety and the IG antibodies can travel
56:03 variety and the IG antibodies can travel
56:03 variety and the IG antibodies can travel to and latch on to the surface of the
56:06 to and latch on to the surface of the
56:06 to and latch on to the surface of the colder flu virus and it matches it
56:08 colder flu virus and it matches it
56:08 colder flu virus and it matches it pretty well it's not perfect but it
56:11 pretty well it's not perfect but it
56:11 pretty well it's not perfect but it matches it pretty well think about uh
56:13 matches it pretty well think about uh
56:13 matches it pretty well think about uh for instance a particular serotype of
56:14 for instance a particular serotype of
56:14 for instance a particular serotype of cold virus or the H1N1 flu virus having
56:17 cold virus or the H1N1 flu virus having
56:17 cold virus or the H1N1 flu virus having you know very particular Contour on its
56:20 you know very particular Contour on its
56:20 you know very particular Contour on its surface the M approximates that Contour
56:24 surface the M approximates that Contour
56:24 surface the M approximates that Contour such that it's better at fighting that
56:26 such that it's better at fighting that
56:26 such that it's better at fighting that colder flu virus than is the innate
56:28 colder flu virus than is the innate
56:28 colder flu virus than is the innate immune system but it's not a perfect fit
56:32 immune system but it's not a perfect fit
56:32 immune system but it's not a perfect fit however the Adaptive immune system
56:33 however the Adaptive immune system
56:33 however the Adaptive immune system doesn't stop with the production of
56:34 doesn't stop with the production of
56:34 doesn't stop with the production of those igms the Adaptive immune system
56:37 those igms the Adaptive immune system
56:37 those igms the Adaptive immune system takes that information about how precise
56:40 takes that information about how precise
56:40 takes that information about how precise or imprecise that fit is between the IGM
56:43 or imprecise that fit is between the IGM
56:43 or imprecise that fit is between the IGM antibodies and the surface of that
56:44 antibodies and the surface of that
56:44 antibodies and the surface of that particular cold or flu virus and then in
56:47 particular cold or flu virus and then in
56:47 particular cold or flu virus and then in an amazing way send signals back to the
56:50 an amazing way send signals back to the
56:50 an amazing way send signals back to the stem cell populations in the bone marrow
56:52 stem cell populations in the bone marrow
56:52 stem cell populations in the bone marrow and other tissues and then more
56:55 and other tissues and then more
56:55 and other tissues and then more antibodies come out of the IGG variety
56:58 antibodies come out of the IGG variety
56:58 antibodies come out of the IGG variety and the IG proteins are very specific to
57:01 and the IG proteins are very specific to
57:01 and the IG proteins are very specific to the shape of that particular cold virus
57:04 the shape of that particular cold virus
57:05 the shape of that particular cold virus or flu virus such that the Iggs then can
57:09 or flu virus such that the Iggs then can
57:09 or flu virus such that the Iggs then can Define to and neutralize those viral
57:12 Define to and neutralize those viral
57:12 Define to and neutralize those viral particles okay so when we talk about the
57:14 particles okay so when we talk about the
57:14 particles okay so when we talk about the immune system we're talking about a
57:16 immune system we're talking about a
57:16 immune system we're talking about a physical barrier that if it is
57:18 physical barrier that if it is
57:18 physical barrier that if it is breached a cold or flu virus takes
57:22 breached a cold or flu virus takes
57:22 breached a cold or flu virus takes residence and starts to replicate the
57:23 residence and starts to replicate the
57:23 residence and starts to replicate the innate immune system launches a
57:25 innate immune system launches a
57:25 innate immune system launches a generalized attack on that colder flu
57:27 generalized attack on that colder flu
57:27 generalized attack on that colder flu virus and then the Adaptive immune
57:29 virus and then the Adaptive immune
57:29 virus and then the Adaptive immune system kicks in usually a couple days
57:32 system kicks in usually a couple days
57:32 system kicks in usually a couple days later first with the production of
57:34 later first with the production of
57:34 later first with the production of antibodies that are pretty specific to
57:37 antibodies that are pretty specific to
57:37 antibodies that are pretty specific to the particular virus that happened to
57:39 the particular virus that happened to
57:39 the particular virus that happened to make it into the body and infect cells
57:41 make it into the body and infect cells
57:41 make it into the body and infect cells but then there's a second wave of
57:43 but then there's a second wave of
57:43 but then there's a second wave of production of antibodies and those
57:45 production of antibodies and those
57:45 production of antibodies and those antibodies are incredibly specific for
57:47 antibodies are incredibly specific for
57:47 antibodies are incredibly specific for that particular cold or flu virus and as
57:49 that particular cold or flu virus and as
57:49 that particular cold or flu virus and as I mentioned earlier the Adaptive immune
57:51 I mentioned earlier the Adaptive immune
57:51 I mentioned earlier the Adaptive immune system then acquires a memory of the
57:55 system then acquires a memory of the
57:55 system then acquires a memory of the specific fit between a given antibody
57:58 specific fit between a given antibody
57:58 specific fit between a given antibody that it made and the viral Invader and
58:00 that it made and the viral Invader and
58:00 that it made and the viral Invader and the successful battle that those
58:02 the successful battle that those
58:02 the successful battle that those antibodies waged on that Viral Invader
58:05 antibodies waged on that Viral Invader
58:05 antibodies waged on that Viral Invader and that memory is maintained such that
58:07 and that memory is maintained such that
58:07 and that memory is maintained such that if the next week or the next season you
58:10 if the next week or the next season you
58:10 if the next week or the next season you encounter the exact same serotype of
58:12 encounter the exact same serotype of
58:12 encounter the exact same serotype of cold virus or same type of flu virus
58:15 cold virus or same type of flu virus
58:15 cold virus or same type of flu virus well then you already have antibodies
58:17 well then you already have antibodies
58:17 well then you already have antibodies ready to be deployed sometimes the
58:19 ready to be deployed sometimes the
58:19 ready to be deployed sometimes the antibodies continue to circulate in your
58:21 antibodies continue to circulate in your
58:21 antibodies continue to circulate in your system sometimes you need to generate
58:23 system sometimes you need to generate
58:23 system sometimes you need to generate more of them and the immune system is
58:25 more of them and the immune system is
58:25 more of them and the immune system is that amazing it can actually send a
58:27 that amazing it can actually send a
58:27 that amazing it can actually send a message back to that stem cell
58:29 message back to that stem cell
58:29 message back to that stem cell population in the bone marrow or
58:30 population in the bone marrow or
58:30 population in the bone marrow or elsewhere say Hey listen this virus that
58:32 elsewhere say Hey listen this virus that
58:32 elsewhere say Hey listen this virus that we beat a few weeks or months or years
58:35 we beat a few weeks or months or years
58:35 we beat a few weeks or months or years back it's back we need more antibodies
58:37 back it's back we need more antibodies
58:37 back it's back we need more antibodies and boom your adaptive immune system
58:39 and boom your adaptive immune system
58:39 and boom your adaptive immune system churns those antibodies out and kills
58:41 churns those antibodies out and kills
58:41 churns those antibodies out and kills the virus now as a final point about the
58:43 the virus now as a final point about the
58:43 the virus now as a final point about the immune system I've been talking a lot
58:44 immune system I've been talking a lot
58:45 immune system I've been talking a lot today about cells traveling to and
58:46 today about cells traveling to and
58:46 today about cells traveling to and killing viruses and sending signals eat
58:48 killing viruses and sending signals eat
58:48 killing viruses and sending signals eat me help me Etc it's important to
58:51 me help me Etc it's important to
58:51 me help me Etc it's important to understand that while cells can migrate
58:54 understand that while cells can migrate
58:54 understand that while cells can migrate through the the body a lot of what we're
58:55 through the the body a lot of what we're
58:55 through the the body a lot of what we're talking about here is the movement of
58:57 talking about here is the movement of
58:57 talking about here is the movement of proteins through the vascular through
58:58 proteins through the vascular through
58:59 proteins through the vascular through the blood system of the body but there's
59:01 the blood system of the body but there's
59:01 the blood system of the body but there's another system that's very important for
59:02 another system that's very important for
59:02 another system that's very important for all of this that's collaborating with
59:04 all of this that's collaborating with
59:04 all of this that's collaborating with the vascular system and that's the
59:05 the vascular system and that's the
59:05 the vascular system and that's the lymphatic system we don't have time to
59:07 lymphatic system we don't have time to
59:07 lymphatic system we don't have time to go into a whole lecture about the
59:09 go into a whole lecture about the
59:09 go into a whole lecture about the lymphatic system but suffice to say the
59:11 lymphatic system but suffice to say the
59:11 lymphatic system but suffice to say the lymphatic system can pull stuff from the
59:15 lymphatic system can pull stuff from the
59:15 lymphatic system can pull stuff from the blood such as viruses but also cells
59:18 blood such as viruses but also cells
59:18 blood such as viruses but also cells that have been beaten up or cells that
59:22 that have been beaten up or cells that
59:22 that have been beaten up or cells that have been eaten and are contained within
59:24 have been eaten and are contained within
59:24 have been eaten and are contained within other cells such as macrofagos and it
59:26 other cells such as macrofagos and it
59:26 other cells such as macrofagos and it can do some filtering of those different
59:28 can do some filtering of those different
59:28 can do some filtering of those different cell types and it can produce its own
59:29 cell types and it can produce its own
59:30 cell types and it can produce its own useful chemicals that then can be
59:31 useful chemicals that then can be
59:31 useful chemicals that then can be reintroduced to the bloodstream in order
59:33 reintroduced to the bloodstream in order
59:33 reintroduced to the bloodstream in order to help combat the infection now this
59:35 to help combat the infection now this
59:35 to help combat the infection now this becomes very important when later we
59:37 becomes very important when later we
59:37 becomes very important when later we talk about how specific forms
59:39 talk about how specific forms
59:39 talk about how specific forms intensities and durations of exercise
59:42 intensities and durations of exercise
59:42 intensities and durations of exercise can increase the ability for your innate
59:45 can increase the ability for your innate
59:45 can increase the ability for your innate immune system to combat infections so
59:47 immune system to combat infections so
59:47 immune system to combat infections so that your adaptive immune system perhaps
59:49 that your adaptive immune system perhaps
59:49 that your adaptive immune system perhaps doesn't even have to get involved in the
59:50 doesn't even have to get involved in the
59:50 doesn't even have to get involved in the battle because your innate system
59:52 battle because your innate system
59:52 battle because your innate system handled it there are data to show the
59:54 handled it there are data to show the
59:54 handled it there are data to show the exercise of sufficient intensity and
59:56 exercise of sufficient intensity and
59:56 exercise of sufficient intensity and duration but not excessive intensity and
59:59 duration but not excessive intensity and
59:59 duration but not excessive intensity and duration can recruit the lymphatic
1:00:01 duration can recruit the lymphatic
1:00:01 duration can recruit the lymphatic system and recruit or increase the
1:00:03 system and recruit or increase the
1:00:03 system and recruit or increase the activity of the innate immune system
1:00:05 activity of the innate immune system
1:00:05 activity of the innate immune system even in the absence of an infection such
1:00:08 even in the absence of an infection such
1:00:08 even in the absence of an infection such that if you go to that party and you
1:00:09 that if you go to that party and you
1:00:09 that if you go to that party and you encounter that person with a colder flu
1:00:11 encounter that person with a colder flu
1:00:11 encounter that person with a colder flu you can defeat that colder flu virus at
1:00:13 you can defeat that colder flu virus at
1:00:14 you can defeat that colder flu virus at the outset and never have to deal with
1:00:15 the outset and never have to deal with
1:00:15 the outset and never have to deal with making antibodies to that colder flu
1:00:17 making antibodies to that colder flu
1:00:17 making antibodies to that colder flu virus at all okay so now you have a
1:00:19 virus at all okay so now you have a
1:00:19 virus at all okay so now you have a fairly sophisticated biological
1:00:20 fairly sophisticated biological
1:00:20 fairly sophisticated biological understanding of what colds are what flu
1:00:23 understanding of what colds are what flu
1:00:23 understanding of what colds are what flu are and the way that immune system works
1:00:25 are and the way that immune system works
1:00:25 are and the way that immune system works to fight off viruses like colds and flu
1:00:28 to fight off viruses like colds and flu
1:00:28 to fight off viruses like colds and flu so with that in mind I think now is the
1:00:30 so with that in mind I think now is the
1:00:30 so with that in mind I think now is the appropriate time to start talking about
1:00:32 appropriate time to start talking about
1:00:32 appropriate time to start talking about what the scientific peer-reviewed
1:00:34 what the scientific peer-reviewed
1:00:34 what the scientific peer-reviewed research says about how to allow your
1:00:37 research says about how to allow your
1:00:37 research says about how to allow your immune system to function at its best
1:00:39 immune system to function at its best
1:00:39 immune system to function at its best such that you can combat colds and flu
1:00:41 such that you can combat colds and flu
1:00:41 such that you can combat colds and flu meaning if you are exposed to a cold or
1:00:44 meaning if you are exposed to a cold or
1:00:44 meaning if you are exposed to a cold or flu that is if it breaches that physical
1:00:45 flu that is if it breaches that physical
1:00:45 flu that is if it breaches that physical barrier of your skin and the mucosal
1:00:47 barrier of your skin and the mucosal
1:00:47 barrier of your skin and the mucosal lining of your nose your mouth or it
1:00:49 lining of your nose your mouth or it
1:00:49 lining of your nose your mouth or it gets into your eyes that you stand the
1:00:51 gets into your eyes that you stand the
1:00:51 gets into your eyes that you stand the greatest chance of defeating that colder
1:00:53 greatest chance of defeating that colder
1:00:53 greatest chance of defeating that colder flu at the the level of your innate
1:00:55 flu at the the level of your innate
1:00:55 flu at the the level of your innate immune system such that your adaptive
1:00:57 immune system such that your adaptive
1:00:57 immune system such that your adaptive immune system never even has to respond
1:00:59 immune system never even has to respond
1:00:59 immune system never even has to respond to it by creating all those specific
1:01:00 to it by creating all those specific
1:01:00 to it by creating all those specific antibodies now fortunately there are a
1:01:03 antibodies now fortunately there are a
1:01:03 antibodies now fortunately there are a lot of different things we can do to
1:01:04 lot of different things we can do to
1:01:04 lot of different things we can do to improve the function of our immune
1:01:05 improve the function of our immune
1:01:06 improve the function of our immune system in fact I feel like anytime the
1:01:07 system in fact I feel like anytime the
1:01:07 system in fact I feel like anytime the winter months roll around we start to
1:01:09 winter months roll around we start to
1:01:09 winter months roll around we start to see the same list of things surface
1:01:11 see the same list of things surface
1:01:11 see the same list of things surface online and in the press and I don't want
1:01:13 online and in the press and I don't want
1:01:13 online and in the press and I don't want to diminish these things they are in
1:01:14 to diminish these things they are in
1:01:15 to diminish these things they are in fact the Bedrock of maintaining and
1:01:17 fact the Bedrock of maintaining and
1:01:17 fact the Bedrock of maintaining and enhancing the function of your innate
1:01:19 enhancing the function of your innate
1:01:19 enhancing the function of your innate immune system so what are those well
1:01:21 immune system so what are those well
1:01:21 immune system so what are those well some of these will be pretty obvious
1:01:23 some of these will be pretty obvious
1:01:23 some of these will be pretty obvious things like getting enough
1:01:25 things like getting enough
1:01:25 things like getting enough quality sleep each night we know for
1:01:27 quality sleep each night we know for
1:01:27 quality sleep each night we know for instance that if you're sleep deprived
1:01:29 instance that if you're sleep deprived
1:01:29 instance that if you're sleep deprived so especially if you stay up all night
1:01:31 so especially if you stay up all night
1:01:31 so especially if you stay up all night but certainly even if you only get 50%
1:01:35 but certainly even if you only get 50%
1:01:35 but certainly even if you only get 50% or 75% of your sleep requirement that
1:01:37 or 75% of your sleep requirement that
1:01:38 or 75% of your sleep requirement that your innate immune system is going to
1:01:39 your innate immune system is going to
1:01:39 your innate immune system is going to suffer it's not going to be as effective
1:01:41 suffer it's not going to be as effective
1:01:41 suffer it's not going to be as effective at combating flu or colds in addition to
1:01:45 at combating flu or colds in addition to
1:01:45 at combating flu or colds in addition to that we know that exercise of specific
1:01:48 that we know that exercise of specific
1:01:48 that we know that exercise of specific type and specific duration and specific
1:01:50 type and specific duration and specific
1:01:50 type and specific duration and specific intensity can serve to bolster the
1:01:53 intensity can serve to bolster the
1:01:53 intensity can serve to bolster the innate immune system and we'll talk
1:01:54 innate immune system and we'll talk
1:01:54 innate immune system and we'll talk about the specific exercise protocols
1:01:56 about the specific exercise protocols
1:01:56 about the specific exercise protocols that can best achieve that we also hear
1:01:58 that can best achieve that we also hear
1:01:58 that can best achieve that we also hear and it's absolutely true that we need
1:02:00 and it's absolutely true that we need
1:02:00 and it's absolutely true that we need adequate nutrition if we are in a
1:02:02 adequate nutrition if we are in a
1:02:02 adequate nutrition if we are in a caloric deficit for instance if we're
1:02:04 caloric deficit for instance if we're
1:02:04 caloric deficit for instance if we're trying to diet through the winter months
1:02:06 trying to diet through the winter months
1:02:06 trying to diet through the winter months which many people try to do that can
1:02:08 which many people try to do that can
1:02:08 which many people try to do that can place our innate immune system in a bit
1:02:10 place our innate immune system in a bit
1:02:10 place our innate immune system in a bit of a compromised state that said things
1:02:13 of a compromised state that said things
1:02:13 of a compromised state that said things like intermittent fasting or even longer
1:02:15 like intermittent fasting or even longer
1:02:15 like intermittent fasting or even longer duration fast have been implicated and
1:02:18 duration fast have been implicated and
1:02:18 duration fast have been implicated and here I really want to underscore
1:02:20 here I really want to underscore
1:02:20 here I really want to underscore implicated in brief improvements in the
1:02:23 implicated in brief improvements in the
1:02:23 implicated in brief improvements in the function of the immune system however
1:02:26 function of the immune system however
1:02:26 function of the immune system however extended fast or not eating enough
1:02:28 extended fast or not eating enough
1:02:28 extended fast or not eating enough calories to maintain body weight for
1:02:29 calories to maintain body weight for
1:02:29 calories to maintain body weight for many many days in a row can actually
1:02:32 many many days in a row can actually
1:02:32 many many days in a row can actually compromise the function of the innate
1:02:34 compromise the function of the innate
1:02:34 compromise the function of the innate immune system I'll go into this a bit
1:02:35 immune system I'll go into this a bit
1:02:35 immune system I'll go into this a bit deeper in a moment and then of course we
1:02:38 deeper in a moment and then of course we
1:02:38 deeper in a moment and then of course we hear about stress that we're all
1:02:39 hear about stress that we're all
1:02:39 hear about stress that we're all supposed to regulate our levels of
1:02:40 supposed to regulate our levels of
1:02:41 supposed to regulate our levels of stress not get too stressed and here I
1:02:43 stress not get too stressed and here I
1:02:43 stress not get too stressed and here I have to put an asterisk next to those
1:02:45 have to put an asterisk next to those
1:02:45 have to put an asterisk next to those statements because yes indeed chronic
1:02:47 statements because yes indeed chronic
1:02:48 statements because yes indeed chronic stress meaning stress that continues day
1:02:49 stress meaning stress that continues day
1:02:49 stress meaning stress that continues day after day after day or even short
1:02:52 after day after day or even short
1:02:52 after day after day or even short periods of stress that impede our
1:02:54 periods of stress that impede our
1:02:54 periods of stress that impede our ability to sleep at night can indeed
1:02:57 ability to sleep at night can indeed
1:02:57 ability to sleep at night can indeed reduce the functioning of our innate
1:02:59 reduce the functioning of our innate
1:02:59 reduce the functioning of our innate immune system however it's also clear
1:03:01 immune system however it's also clear
1:03:01 immune system however it's also clear that short bouts of stress provided that
1:03:04 that short bouts of stress provided that
1:03:04 that short bouts of stress provided that they don't inhibit our ability to sleep
1:03:06 they don't inhibit our ability to sleep
1:03:06 they don't inhibit our ability to sleep that night can actually enhance the
1:03:08 that night can actually enhance the
1:03:08 that night can actually enhance the function of the immune system and this
1:03:10 function of the immune system and this
1:03:10 function of the immune system and this is something that I don't think is
1:03:11 is something that I don't think is
1:03:11 is something that I don't think is talked about enough you know we hear so
1:03:13 talked about enough you know we hear so
1:03:13 talked about enough you know we hear so often that quote unquote cortisol is bad
1:03:16 often that quote unquote cortisol is bad
1:03:16 often that quote unquote cortisol is bad it's a stress hormone listen cortisol is
1:03:18 it's a stress hormone listen cortisol is
1:03:18 it's a stress hormone listen cortisol is fantastic provided that it is elevated
1:03:21 fantastic provided that it is elevated
1:03:21 fantastic provided that it is elevated early in the day and not late in the day
1:03:24 early in the day and not late in the day
1:03:24 early in the day and not late in the day or evening also cortisol does have
1:03:27 or evening also cortisol does have
1:03:27 or evening also cortisol does have thresholds Beyond which if it's too high
1:03:29 thresholds Beyond which if it's too high
1:03:29 thresholds Beyond which if it's too high can be bad for us but it's also the case
1:03:31 can be bad for us but it's also the case
1:03:31 can be bad for us but it's also the case that if cortisol levels are too low
1:03:34 that if cortisol levels are too low
1:03:34 that if cortisol levels are too low that's bad for us and it's especially
1:03:36 that's bad for us and it's especially
1:03:36 that's bad for us and it's especially bad for the functioning of our immune
1:03:37 bad for the functioning of our immune
1:03:37 bad for the functioning of our immune system because glucocorticoids of which
1:03:39 system because glucocorticoids of which
1:03:39 system because glucocorticoids of which cortisol is have an important role in
1:03:42 cortisol is have an important role in
1:03:42 cortisol is have an important role in activating those natural killer cells of
1:03:44 activating those natural killer cells of
1:03:45 activating those natural killer cells of the innate immune system they are one of
1:03:46 the innate immune system they are one of
1:03:46 the innate immune system they are one of the primary signals by which those inter
1:03:49 the primary signals by which those inter
1:03:49 the primary signals by which those inter lucans like interlan 1 and interlan 6
1:03:51 lucans like interlan 1 and interlan 6
1:03:51 lucans like interlan 1 and interlan 6 are deployed in our body and so very
1:03:54 are deployed in our body and so very
1:03:54 are deployed in our body and so very often we'll hear stress increases
1:03:55 often we'll hear stress increases
1:03:55 often we'll hear stress increases inflammation and indeed interlukin 1
1:03:58 inflammation and indeed interlukin 1
1:03:58 inflammation and indeed interlukin 1 interlan 6 are pro-inflammatory you
1:04:00 interlan 6 are pro-inflammatory you
1:04:00 interlan 6 are pro-inflammatory you might think oh my goodness I don't want
1:04:02 might think oh my goodness I don't want
1:04:02 might think oh my goodness I don't want that I don't want cortisol I don't want
1:04:03 that I don't want cortisol I don't want
1:04:03 that I don't want cortisol I don't want these Incans elevated but guess what the
1:04:05 these Incans elevated but guess what the
1:04:05 these Incans elevated but guess what the inflammation response is also an
1:04:07 inflammation response is also an
1:04:07 inflammation response is also an important component of that innate
1:04:10 important component of that innate
1:04:10 important component of that innate immune system that allows us to combat
1:04:12 immune system that allows us to combat
1:04:12 immune system that allows us to combat infections so in trying to keep our
1:04:14 infections so in trying to keep our
1:04:14 infections so in trying to keep our innate immune system tuned up I realize
1:04:16 innate immune system tuned up I realize
1:04:16 innate immune system tuned up I realize that's not a biological statement tuned
1:04:18 that's not a biological statement tuned
1:04:18 that's not a biological statement tuned up but keep our immune system
1:04:19 up but keep our immune system
1:04:19 up but keep our immune system functioning at its best we want
1:04:22 functioning at its best we want
1:04:22 functioning at its best we want inflammation available as a tool to
1:04:24 inflammation available as a tool to
1:04:24 inflammation available as a tool to combat infection we want cortisol
1:04:27 combat infection we want cortisol
1:04:27 combat infection we want cortisol available as a way to activate that
1:04:29 available as a way to activate that
1:04:29 available as a way to activate that inflammation and other aspects of our
1:04:31 inflammation and other aspects of our
1:04:31 inflammation and other aspects of our immune system we just don't want so much
1:04:33 immune system we just don't want so much
1:04:34 immune system we just don't want so much cortisol and so much inflammation that
1:04:36 cortisol and so much inflammation that
1:04:36 cortisol and so much inflammation that we can't sleep and that our gut
1:04:38 we can't sleep and that our gut
1:04:38 we can't sleep and that our gut microbiome suffers and that brings me to
1:04:40 microbiome suffers and that brings me to
1:04:40 microbiome suffers and that brings me to the other component that's important for
1:04:42 the other component that's important for
1:04:42 the other component that's important for the basic functioning of your immune
1:04:44 the basic functioning of your immune
1:04:44 the basic functioning of your immune system so that you can be at your
1:04:45 system so that you can be at your
1:04:45 system so that you can be at your strongest when you inevitably encounter
1:04:48 strongest when you inevitably encounter
1:04:48 strongest when you inevitably encounter those cold and flu viruses why do I say
1:04:49 those cold and flu viruses why do I say
1:04:49 those cold and flu viruses why do I say inevitably look if you exist in the
1:04:52 inevitably look if you exist in the
1:04:52 inevitably look if you exist in the world that is if you live live on planet
1:04:54 world that is if you live live on planet
1:04:54 world that is if you live live on planet Earth you are going to be bombarded with
1:04:56 Earth you are going to be bombarded with
1:04:56 Earth you are going to be bombarded with different viruses and bacteria and
1:04:58 different viruses and bacteria and
1:04:58 different viruses and bacteria and funguses and all this stuff throughout
1:05:00 funguses and all this stuff throughout
1:05:00 funguses and all this stuff throughout your days and yes in those winter months
1:05:02 your days and yes in those winter months
1:05:02 your days and yes in those winter months because people are spending more time
1:05:03 because people are spending more time
1:05:03 because people are spending more time indoors and they're touching each other
1:05:06 indoors and they're touching each other
1:05:06 indoors and they're touching each other and surfaces more breathing on each
1:05:07 and surfaces more breathing on each
1:05:07 and surfaces more breathing on each other more sneezing on each other more
1:05:09 other more sneezing on each other more
1:05:09 other more sneezing on each other more and so on and so forth there is more
1:05:10 and so on and so forth there is more
1:05:10 and so on and so forth there is more propagation of colds and flu so if we
1:05:13 propagation of colds and flu so if we
1:05:13 propagation of colds and flu so if we take a step back and we ask how can I
1:05:15 take a step back and we ask how can I
1:05:15 take a step back and we ask how can I have my immune system as strong and
1:05:17 have my immune system as strong and
1:05:17 have my immune system as strong and ready as possible to combat cold and flu
1:05:19 ready as possible to combat cold and flu
1:05:19 ready as possible to combat cold and flu viruses we get to those Basics it's make
1:05:22 viruses we get to those Basics it's make
1:05:22 viruses we get to those Basics it's make sure you're getting enough quality sleep
1:05:24 sure you're getting enough quality sleep
1:05:24 sure you're getting enough quality sleep each night how much is enough however
1:05:27 each night how much is enough however
1:05:27 each night how much is enough however much you need in order to not feel
1:05:30 much you need in order to not feel
1:05:30 much you need in order to not feel sleepy during the day except maybe the
1:05:32 sleepy during the day except maybe the
1:05:32 sleepy during the day except maybe the requirement for a short nap of anywhere
1:05:34 requirement for a short nap of anywhere
1:05:34 requirement for a short nap of anywhere from 10 to 30 minutes not everyone
1:05:36 from 10 to 30 minutes not everyone
1:05:36 from 10 to 30 minutes not everyone requires that but that's perfectly
1:05:37 requires that but that's perfectly
1:05:37 requires that but that's perfectly normal to have an afternoon dip in
1:05:38 normal to have an afternoon dip in
1:05:38 normal to have an afternoon dip in energy that can be restored with a short
1:05:42 energy that can be restored with a short
1:05:42 energy that can be restored with a short nap or non-sleep deep bre we'll provide
1:05:44 nap or non-sleep deep bre we'll provide
1:05:44 nap or non-sleep deep bre we'll provide links to non-sleep deep breast and other
1:05:46 links to non-sleep deep breast and other
1:05:46 links to non-sleep deep breast and other tools in the show note captions that you
1:05:48 tools in the show note captions that you
1:05:48 tools in the show note captions that you know are zero cost tools to allow you to
1:05:50 know are zero cost tools to allow you to
1:05:50 know are zero cost tools to allow you to recover your energy some people just
1:05:51 recover your energy some people just
1:05:51 recover your energy some people just simply take a nap and that sort of thing
1:05:53 simply take a nap and that sort of thing
1:05:53 simply take a nap and that sort of thing if you want tools for improving your
1:05:56 if you want tools for improving your
1:05:56 if you want tools for improving your sleep and making sure that you're
1:05:57 sleep and making sure that you're
1:05:57 sleep and making sure that you're getting enough quality sleep each night
1:05:59 getting enough quality sleep each night
1:05:59 getting enough quality sleep each night we will also provide a link to our zeroc
1:06:01 we will also provide a link to our zeroc
1:06:01 we will also provide a link to our zeroc cost sleep tool kit that details that in
1:06:03 cost sleep tool kit that details that in
1:06:03 cost sleep tool kit that details that in PDF form it just lists out the things
1:06:05 PDF form it just lists out the things
1:06:05 PDF form it just lists out the things that you can do or take if that's your
1:06:06 that you can do or take if that's your
1:06:06 that you can do or take if that's your choice and so on and so forth and of
1:06:08 choice and so on and so forth and of
1:06:08 choice and so on and so forth and of course we've done episodes on quality
1:06:10 course we've done episodes on quality
1:06:10 course we've done episodes on quality nutrition and what that means we've done
1:06:12 nutrition and what that means we've done
1:06:12 nutrition and what that means we've done episodes on stress and how to combat
1:06:14 episodes on stress and how to combat
1:06:14 episodes on stress and how to combat stress and we've done episodes on the
1:06:16 stress and we've done episodes on the
1:06:16 stress and we've done episodes on the so-called gut microbiome but right now I
1:06:19 so-called gut microbiome but right now I
1:06:19 so-called gut microbiome but right now I just want to mention that the gut
1:06:21 just want to mention that the gut
1:06:21 just want to mention that the gut microbiome which are the trillions of
1:06:24 microbiome which are the trillions of
1:06:24 microbiome which are the trillions of little microbacteria that interact
1:06:26 little microbacteria that interact
1:06:26 little microbacteria that interact heavily with the immune system and help
1:06:27 heavily with the immune system and help
1:06:27 heavily with the immune system and help support the immune system you want to
1:06:28 support the immune system you want to
1:06:28 support the immune system you want to keep the gut microbiome healthy so
1:06:30 keep the gut microbiome healthy so
1:06:30 keep the gut microbiome healthy so you'll notice that we include some tools
1:06:32 you'll notice that we include some tools
1:06:32 you'll notice that we include some tools related to the gut microbiome here in a
1:06:33 related to the gut microbiome here in a
1:06:33 related to the gut microbiome here in a moment and and this is very important
1:06:36 moment and and this is very important
1:06:36 moment and and this is very important keep in mind that the microbiome doesn't
1:06:38 keep in mind that the microbiome doesn't
1:06:38 keep in mind that the microbiome doesn't just exist in the gut so often these
1:06:41 just exist in the gut so often these
1:06:41 just exist in the gut so often these days we hear about the gut microbiome
1:06:42 days we hear about the gut microbiome
1:06:42 days we hear about the gut microbiome and I'm oh so happy that the gut
1:06:44 and I'm oh so happy that the gut
1:06:44 and I'm oh so happy that the gut microbiome is getting the attention that
1:06:45 microbiome is getting the attention that
1:06:45 microbiome is getting the attention that it deserves in the context of mental
1:06:47 it deserves in the context of mental
1:06:47 it deserves in the context of mental health physical health and performance
1:06:48 health physical health and performance
1:06:49 health physical health and performance but we can't forget that the microbiome
1:06:51 but we can't forget that the microbiome
1:06:51 but we can't forget that the microbiome also exists on the surface of the eye
1:06:54 also exists on the surface of the eye
1:06:54 also exists on the surface of the eye and in the nasal passages and indeed the
1:06:57 and in the nasal passages and indeed the
1:06:57 and in the nasal passages and indeed the microbiome that's specific to the nasal
1:06:59 microbiome that's specific to the nasal
1:06:59 microbiome that's specific to the nasal passages as I mentioned before is very
1:07:02 passages as I mentioned before is very
1:07:02 passages as I mentioned before is very different from the microbiome that
1:07:04 different from the microbiome that
1:07:04 different from the microbiome that exists within the mouth and the
1:07:06 exists within the mouth and the
1:07:06 exists within the mouth and the microbiome that exists within the mucosa
1:07:08 microbiome that exists within the mucosa
1:07:08 microbiome that exists within the mucosa of the nasal passages seems to be the
1:07:10 of the nasal passages seems to be the
1:07:10 of the nasal passages seems to be the most effective at combating any viruses
1:07:13 most effective at combating any viruses
1:07:13 most effective at combating any viruses that we encounter especially cold and
1:07:15 that we encounter especially cold and
1:07:15 that we encounter especially cold and flu viruses so while ideally you would
1:07:17 flu viruses so while ideally you would
1:07:17 flu viruses so while ideally you would never encounter a colder flu virus we
1:07:19 never encounter a colder flu virus we
1:07:19 never encounter a colder flu virus we know that if the colder flu viruses go
1:07:21 know that if the colder flu viruses go
1:07:21 know that if the colder flu viruses go in through the nasal passages you stand
1:07:23 in through the nasal passages you stand
1:07:23 in through the nasal passages you stand the greatest chance of combating that
1:07:25 the greatest chance of combating that
1:07:25 the greatest chance of combating that particular cold or flu so what does that
1:07:28 particular cold or flu so what does that
1:07:28 particular cold or flu so what does that mean this is where I get to make a
1:07:30 mean this is where I get to make a
1:07:30 mean this is where I get to make a strong push for being a nasal breather
1:07:33 strong push for being a nasal breather
1:07:33 strong push for being a nasal breather certainly in sleep you want to be a
1:07:35 certainly in sleep you want to be a
1:07:35 certainly in sleep you want to be a nasal breather but also throughout the
1:07:37 nasal breather but also throughout the
1:07:37 nasal breather but also throughout the day unless you're speaking or unless
1:07:39 day unless you're speaking or unless
1:07:39 day unless you're speaking or unless you're exercising hard enough that you
1:07:40 you're exercising hard enough that you
1:07:40 you're exercising hard enough that you need to breathe through your mouth or
1:07:43 need to breathe through your mouth or
1:07:43 need to breathe through your mouth or unless you're eating being a nasal
1:07:45 unless you're eating being a nasal
1:07:45 unless you're eating being a nasal breather is known to provide the right
1:07:48 breather is known to provide the right
1:07:48 breather is known to provide the right millu the right environment to keep that
1:07:50 millu the right environment to keep that
1:07:50 millu the right environment to keep that nasal microbiome at its healthiest and
1:07:52 nasal microbiome at its healthiest and
1:07:52 nasal microbiome at its healthiest and to promote the diversity of microbiota
1:07:54 to promote the diversity of microbiota
1:07:54 to promote the diversity of microbiota in the nasal passages that can best
1:07:56 in the nasal passages that can best
1:07:56 in the nasal passages that can best protect you against colds and flu and
1:07:59 protect you against colds and flu and
1:07:59 protect you against colds and flu and there are a growing number of studies
1:08:00 there are a growing number of studies
1:08:00 there are a growing number of studies that point to this fact I'll provide a
1:08:02 that point to this fact I'll provide a
1:08:02 that point to this fact I'll provide a link to one that I like very much which
1:08:04 link to one that I like very much which
1:08:04 link to one that I like very much which is entitled alterations in oral nasal
1:08:06 is entitled alterations in oral nasal
1:08:06 is entitled alterations in oral nasal Fingal microbiota and salivary proteins
1:08:08 Fingal microbiota and salivary proteins
1:08:08 Fingal microbiota and salivary proteins in mouth breathing children this is but
1:08:10 in mouth breathing children this is but
1:08:10 in mouth breathing children this is but one study pointing to the fact that
1:08:13 one study pointing to the fact that
1:08:13 one study pointing to the fact that being a nasal breather is a good thing
1:08:16 being a nasal breather is a good thing
1:08:16 being a nasal breather is a good thing mouth breathing children and mouth
1:08:18 mouth breathing children and mouth
1:08:18 mouth breathing children and mouth breathing adults meaning children and
1:08:20 breathing adults meaning children and
1:08:20 breathing adults meaning children and adults that default to mouth breathing
1:08:22 adults that default to mouth breathing
1:08:22 adults that default to mouth breathing tend to get more in C of of the upper
1:08:25 tend to get more in C of of the upper
1:08:25 tend to get more in C of of the upper respiratory tract including colds and
1:08:26 respiratory tract including colds and
1:08:26 respiratory tract including colds and flu consciously focusing on nasal
1:08:28 flu consciously focusing on nasal
1:08:28 flu consciously focusing on nasal breathing is one of the best things that
1:08:30 breathing is one of the best things that
1:08:30 breathing is one of the best things that we can all do to combat any colds or flu
1:08:34 we can all do to combat any colds or flu
1:08:34 we can all do to combat any colds or flu that we might encounter so earlier we
1:08:36 that we might encounter so earlier we
1:08:36 that we might encounter so earlier we talked about trying to avoid touching
1:08:38 talked about trying to avoid touching
1:08:38 talked about trying to avoid touching your eyes at least without washing your
1:08:39 your eyes at least without washing your
1:08:40 your eyes at least without washing your hands first or sanitizing your hands
1:08:42 hands first or sanitizing your hands
1:08:42 hands first or sanitizing your hands first after you meet somebody keeping in
1:08:44 first after you meet somebody keeping in
1:08:44 first after you meet somebody keeping in mind that most people do that
1:08:46 mind that most people do that
1:08:46 mind that most people do that unconsciously here we are also saying
1:08:49 unconsciously here we are also saying
1:08:49 unconsciously here we are also saying when you enter a room you're hanging out
1:08:50 when you enter a room you're hanging out
1:08:50 when you enter a room you're hanging out with peoplebe you're waiting for public
1:08:52 with peoplebe you're waiting for public
1:08:52 with peoplebe you're waiting for public transportation or you're at work work or
1:08:54 transportation or you're at work work or
1:08:54 transportation or you're at work work or walking down the hallway unless you are
1:08:57 walking down the hallway unless you are
1:08:57 walking down the hallway unless you are exercising hard unless you are talking
1:09:01 exercising hard unless you are talking
1:09:01 exercising hard unless you are talking try to focus on being a nasal breather
1:09:02 try to focus on being a nasal breather
1:09:02 try to focus on being a nasal breather there are a bunch of other reasons to be
1:09:04 there are a bunch of other reasons to be
1:09:04 there are a bunch of other reasons to be a nasal breather as well but this is one
1:09:06 a nasal breather as well but this is one
1:09:06 a nasal breather as well but this is one of the primary ones and I'll provide a
1:09:07 of the primary ones and I'll provide a
1:09:07 of the primary ones and I'll provide a link to another reference which is the
1:09:09 link to another reference which is the
1:09:09 link to another reference which is the book Jaws by my colleagues at Stanford
1:09:12 book Jaws by my colleagues at Stanford
1:09:12 book Jaws by my colleagues at Stanford which talks about nasal breathing and
1:09:13 which talks about nasal breathing and
1:09:13 which talks about nasal breathing and the importance of nasal breathing but
1:09:15 the importance of nasal breathing but
1:09:15 the importance of nasal breathing but also the degree to which children and
1:09:18 also the degree to which children and
1:09:18 also the degree to which children and adults open themselves up to increased
1:09:21 adults open themselves up to increased
1:09:21 adults open themselves up to increased levels of viral infections as well as
1:09:23 levels of viral infections as well as
1:09:23 levels of viral infections as well as bacterial infections but viral
1:09:25 bacterial infections but viral
1:09:25 bacterial infections but viral infections in particular when they rely
1:09:27 infections in particular when they rely
1:09:27 infections in particular when they rely on mouth breathing and the incredible
1:09:29 on mouth breathing and the incredible
1:09:29 on mouth breathing and the incredible benefits of doing this very simple zeroc
1:09:32 benefits of doing this very simple zeroc
1:09:32 benefits of doing this very simple zeroc cost thing of whenever you can
1:09:34 cost thing of whenever you can
1:09:34 cost thing of whenever you can consciously remember to breathing
1:09:37 consciously remember to breathing
1:09:37 consciously remember to breathing through your nose as opposed to
1:09:39 through your nose as opposed to
1:09:39 through your nose as opposed to breathing through your mouth and just as
1:09:41 breathing through your mouth and just as
1:09:41 breathing through your mouth and just as an additional point about nasal
1:09:42 an additional point about nasal
1:09:42 an additional point about nasal breathing because I can't resist telling
1:09:43 breathing because I can't resist telling
1:09:43 breathing because I can't resist telling you this I just think it's so cool such
1:09:45 you this I just think it's so cool such
1:09:45 you this I just think it's so cool such an interesting
1:09:47 an interesting
1:09:47 an interesting adaptation when we breathe through our
1:09:49 adaptation when we breathe through our
1:09:49 adaptation when we breathe through our nose we heat the air in a way that's
1:09:51 nose we heat the air in a way that's
1:09:51 nose we heat the air in a way that's very different from the way we heat the
1:09:54 very different from the way we heat the
1:09:54 very different from the way we heat the air when we mouth breathe and by heating
1:09:56 air when we mouth breathe and by heating
1:09:56 air when we mouth breathe and by heating the air that's coming into the nasal
1:09:57 the air that's coming into the nasal
1:09:57 the air that's coming into the nasal passages it shifts the probability that
1:10:01 passages it shifts the probability that
1:10:01 passages it shifts the probability that colder flu viruses will successfully
1:10:03 colder flu viruses will successfully
1:10:03 colder flu viruses will successfully embed in the mucosal lining and infect
1:10:06 embed in the mucosal lining and infect
1:10:06 embed in the mucosal lining and infect the underlying cells and get into the
1:10:07 the underlying cells and get into the
1:10:07 the underlying cells and get into the other cells and tissues of our body so
1:10:10 other cells and tissues of our body so
1:10:10 other cells and tissues of our body so this whole thing about nasal breathing
1:10:12 this whole thing about nasal breathing
1:10:12 this whole thing about nasal breathing is important and effective at the level
1:10:15 is important and effective at the level
1:10:15 is important and effective at the level of temperature regulation of the millu
1:10:17 of temperature regulation of the millu
1:10:17 of temperature regulation of the millu within the nose and therefore the
1:10:19 within the nose and therefore the
1:10:19 within the nose and therefore the viruses that end up in the nose as well
1:10:21 viruses that end up in the nose as well
1:10:21 viruses that end up in the nose as well as the mucosal line and the chemicals
1:10:22 as the mucosal line and the chemicals
1:10:22 as the mucosal line and the chemicals made by the mucosal line
1:10:24 made by the mucosal line
1:10:24 made by the mucosal line and again the nose is a very different
1:10:27 and again the nose is a very different
1:10:27 and again the nose is a very different place than the mouth in fact I'll
1:10:28 place than the mouth in fact I'll
1:10:28 place than the mouth in fact I'll provide a link to yet another paper uh
1:10:31 provide a link to yet another paper uh
1:10:31 provide a link to yet another paper uh which is entitled human nasal microbiota
1:10:35 which is entitled human nasal microbiota
1:10:35 which is entitled human nasal microbiota it's a really interesting paper it's
1:10:36 it's a really interesting paper it's
1:10:36 it's a really interesting paper it's actually an interview with a scientist
1:10:37 actually an interview with a scientist
1:10:37 actually an interview with a scientist who's expert in the nasal microbiome
1:10:41 who's expert in the nasal microbiome
1:10:41 who's expert in the nasal microbiome talking about how this structure within
1:10:43 talking about how this structure within
1:10:43 talking about how this structure within our nose really is the primary defense
1:10:46 our nose really is the primary defense
1:10:46 our nose really is the primary defense site by which we destroy potentially
1:10:48 site by which we destroy potentially
1:10:48 site by which we destroy potentially incoming viruses so if it sounds overly
1:10:51 incoming viruses so if it sounds overly
1:10:51 incoming viruses so if it sounds overly simple just breathe through your nose it
1:10:54 simple just breathe through your nose it
1:10:54 simple just breathe through your nose it is very simple but it's also very
1:10:56 is very simple but it's also very
1:10:56 is very simple but it's also very effective now it's also clearly the case
1:10:58 effective now it's also clearly the case
1:10:58 effective now it's also clearly the case that keeping your gut microbiome is
1:11:00 that keeping your gut microbiome is
1:11:00 that keeping your gut microbiome is advantageous for keeping your innate
1:11:02 advantageous for keeping your innate
1:11:02 advantageous for keeping your innate immune system at its most robust level
1:11:04 immune system at its most robust level
1:11:04 immune system at its most robust level of functioning and I should mention that
1:11:07 of functioning and I should mention that
1:11:07 of functioning and I should mention that your gut microbiome isn't just about
1:11:09 your gut microbiome isn't just about
1:11:09 your gut microbiome isn't just about your stomach you know we hear the word
1:11:11 your stomach you know we hear the word
1:11:11 your stomach you know we hear the word gut and we think stomach but it's
1:11:12 gut and we think stomach but it's
1:11:12 gut and we think stomach but it's actually the entire length of your
1:11:15 actually the entire length of your
1:11:15 actually the entire length of your digestive tract from your mouth out the
1:11:17 digestive tract from your mouth out the
1:11:17 digestive tract from your mouth out the other end and different microbiota exist
1:11:20 other end and different microbiota exist
1:11:20 other end and different microbiota exist at different locations along that tract
1:11:24 at different locations along that tract
1:11:24 at different locations along that tract of mucosa and there are a couple things
1:11:26 of mucosa and there are a couple things
1:11:26 of mucosa and there are a couple things that one can do in order to make sure
1:11:28 that one can do in order to make sure
1:11:28 that one can do in order to make sure that the gut microbiome is best
1:11:29 that the gut microbiome is best
1:11:30 that the gut microbiome is best supported along that entire length the
1:11:32 supported along that entire length the
1:11:32 supported along that entire length the first one is that and this was covered
1:11:35 first one is that and this was covered
1:11:35 first one is that and this was covered on the episode that we did with my
1:11:37 on the episode that we did with my
1:11:37 on the episode that we did with my colleague Justin sonenberg who is a
1:11:39 colleague Justin sonenberg who is a
1:11:39 colleague Justin sonenberg who is a world expert in the gut microbiome and
1:11:41 world expert in the gut microbiome and
1:11:41 world expert in the gut microbiome and that is to consume anywhere from two to
1:11:43 that is to consume anywhere from two to
1:11:43 that is to consume anywhere from two to four servings of low sugar fermented
1:11:45 four servings of low sugar fermented
1:11:45 four servings of low sugar fermented foods per day so things like sourkraut
1:11:47 foods per day so things like sourkraut
1:11:47 foods per day so things like sourkraut things like kimchi things like kefir
1:11:50 things like kimchi things like kefir
1:11:50 things like kimchi things like kefir things like kombucha it can be a little
1:11:53 things like kombucha it can be a little
1:11:53 things like kombucha it can be a little bit of work to figure out which of these
1:11:55 bit of work to figure out which of these
1:11:55 bit of work to figure out which of these you like and which ones you're willing
1:11:57 you like and which ones you're willing
1:11:57 you like and which ones you're willing to consume on a regular basis but it's
1:11:59 to consume on a regular basis but it's
1:11:59 to consume on a regular basis but it's very clear that the brine you know that
1:12:01 very clear that the brine you know that
1:12:01 very clear that the brine you know that kind of uh salty solution around the
1:12:04 kind of uh salty solution around the
1:12:04 kind of uh salty solution around the sauerkraut and by the way when I say
1:12:05 sauerkraut and by the way when I say
1:12:05 sauerkraut and by the way when I say sauerkraut what we're talking about here
1:12:07 sauerkraut what we're talking about here
1:12:07 sauerkraut what we're talking about here is the type that has to be refrigerated
1:12:08 is the type that has to be refrigerated
1:12:08 is the type that has to be refrigerated it contains what are called live
1:12:10 it contains what are called live
1:12:10 it contains what are called live cultures as opposed to the sauerkraut
1:12:12 cultures as opposed to the sauerkraut
1:12:13 cultures as opposed to the sauerkraut that can exist in the non-refrigerated
1:12:14 that can exist in the non-refrigerated
1:12:14 that can exist in the non-refrigerated portion of the store or pickles that
1:12:17 portion of the store or pickles that
1:12:17 portion of the store or pickles that also have that Brine and that have to be
1:12:20 also have that Brine and that have to be
1:12:20 also have that Brine and that have to be kept in the refrigerator even before
1:12:21 kept in the refrigerator even before
1:12:21 kept in the refrigerator even before they're opened and of course like yogurt
1:12:24 they're opened and of course like yogurt
1:12:24 they're opened and of course like yogurt which have active live cultures those
1:12:27 which have active live cultures those
1:12:27 which have active live cultures those are the sorts of things that are going
1:12:29 are the sorts of things that are going
1:12:29 are the sorts of things that are going to best support the diversity of
1:12:30 to best support the diversity of
1:12:30 to best support the diversity of microbiota along the entire length of
1:12:33 microbiota along the entire length of
1:12:33 microbiota along the entire length of the gut microbiome such that your gut
1:12:35 the gut microbiome such that your gut
1:12:35 the gut microbiome such that your gut microbiome can do its job in supporting
1:12:38 microbiome can do its job in supporting
1:12:38 microbiome can do its job in supporting your nervous system but here especially
1:12:41 your nervous system but here especially
1:12:41 your nervous system but here especially in the context of today's discussion
1:12:42 in the context of today's discussion
1:12:42 in the context of today's discussion your immune system now the low sugar
1:12:47 your immune system now the low sugar
1:12:47 your immune system now the low sugar component of low sugar fermented foods
1:12:49 component of low sugar fermented foods
1:12:49 component of low sugar fermented foods is important because what we know is
1:12:51 is important because what we know is
1:12:51 is important because what we know is that if you're consuming yogurts with a
1:12:53 that if you're consuming yogurts with a
1:12:53 that if you're consuming yogurts with a lot of sugar or you're consuming
1:12:54 lot of sugar or you're consuming
1:12:54 lot of sugar or you're consuming kombucha with high levels of sugar or
1:12:56 kombucha with high levels of sugar or
1:12:56 kombucha with high levels of sugar or you're consuming pickles or sauerkraut
1:12:59 you're consuming pickles or sauerkraut
1:12:59 you're consuming pickles or sauerkraut that have a lot of sugar in them you're
1:13:00 that have a lot of sugar in them you're
1:13:00 that have a lot of sugar in them you're probably going to start to create some
1:13:02 probably going to start to create some
1:13:02 probably going to start to create some other issues related to the sugar what
1:13:03 other issues related to the sugar what
1:13:03 other issues related to the sugar what you're really looking for are these low
1:13:04 you're really looking for are these low
1:13:05 you're really looking for are these low sugar fermented foods and they can be a
1:13:06 sugar fermented foods and they can be a
1:13:06 sugar fermented foods and they can be a little bit tricky to seek out in the
1:13:08 little bit tricky to seek out in the
1:13:08 little bit tricky to seek out in the store but they're usually there and once
1:13:10 store but they're usually there and once
1:13:10 store but they're usually there and once you identify the ones that you like you
1:13:11 you identify the ones that you like you
1:13:11 you identify the ones that you like you should really aim to get two to four
1:13:13 should really aim to get two to four
1:13:13 should really aim to get two to four servings of those per day you can also
1:13:15 servings of those per day you can also
1:13:15 servings of those per day you can also consume a Prebiotic or probiotic in the
1:13:17 consume a Prebiotic or probiotic in the
1:13:17 consume a Prebiotic or probiotic in the form of capsule form things like ag1
1:13:19 form of capsule form things like ag1
1:13:19 form of capsule form things like ag1 athletic greens also contain Prebiotic
1:13:22 athletic greens also contain Prebiotic
1:13:22 athletic greens also contain Prebiotic probiotic but it's very clear that
1:13:26 probiotic but it's very clear that
1:13:26 probiotic but it's very clear that consuming two to four servings of low
1:13:27 consuming two to four servings of low
1:13:27 consuming two to four servings of low sugar fermented foods per day is among
1:13:30 sugar fermented foods per day is among
1:13:30 sugar fermented foods per day is among the best ways to promote health of the
1:13:31 the best ways to promote health of the
1:13:31 the best ways to promote health of the gut microbiome and that the gut
1:13:33 gut microbiome and that the gut
1:13:33 gut microbiome and that the gut microbiome is so so important for
1:13:35 microbiome is so so important for
1:13:36 microbiome is so so important for keeping the innate immune system
1:13:37 keeping the innate immune system
1:13:37 keeping the innate immune system thriving such that it can combat the
1:13:39 thriving such that it can combat the
1:13:39 thriving such that it can combat the colds or flu that are trying to bombard
1:13:41 colds or flu that are trying to bombard
1:13:41 colds or flu that are trying to bombard your system now there's another tool
1:13:43 your system now there's another tool
1:13:43 your system now there's another tool that you can use to enhance your gut
1:13:44 that you can use to enhance your gut
1:13:44 that you can use to enhance your gut microbiome I have to warn you this one
1:13:46 microbiome I have to warn you this one
1:13:46 microbiome I have to warn you this one might make a few of you um cringe a
1:13:49 might make a few of you um cringe a
1:13:49 might make a few of you um cringe a little bit but this is one that I
1:13:50 little bit but this is one that I
1:13:50 little bit but this is one that I actually started doing about four months
1:13:51 actually started doing about four months
1:13:51 actually started doing about four months ago um it's an interesting one it kind
1:13:54 ago um it's an interesting one it kind
1:13:54 ago um it's an interesting one it kind of dates back to some older quote
1:13:56 of dates back to some older quote
1:13:56 of dates back to some older quote unquote traditional medicine practices
1:13:58 unquote traditional medicine practices
1:13:58 unquote traditional medicine practices but it makes really good logical sense
1:14:00 but it makes really good logical sense
1:14:00 but it makes really good logical sense to be fair I'm not aware of any
1:14:02 to be fair I'm not aware of any
1:14:02 to be fair I'm not aware of any randomized control trial exploring the
1:14:04 randomized control trial exploring the
1:14:04 randomized control trial exploring the use of this protocol but it's so simple
1:14:06 use of this protocol but it's so simple
1:14:06 use of this protocol but it's so simple and completely cost-free and it stands
1:14:08 and completely cost-free and it stands
1:14:08 and completely cost-free and it stands so strongly on the logic of how the gut
1:14:10 so strongly on the logic of how the gut
1:14:10 so strongly on the logic of how the gut and oral microbiome work that frankly I
1:14:12 and oral microbiome work that frankly I
1:14:12 and oral microbiome work that frankly I started doing it and you know whether or
1:14:14 started doing it and you know whether or
1:14:14 started doing it and you know whether or not it's placebo effect or not I don't
1:14:16 not it's placebo effect or not I don't
1:14:16 not it's placebo effect or not I don't know but I feel better and it's so easy
1:14:19 know but I feel better and it's so easy
1:14:19 know but I feel better and it's so easy to do and it stands to potentially
1:14:22 to do and it stands to potentially
1:14:22 to do and it stands to potentially improve the fun of your gut microbiome
1:14:24 improve the fun of your gut microbiome
1:14:24 improve the fun of your gut microbiome enough that I figured I would at least
1:14:26 enough that I figured I would at least
1:14:27 enough that I figured I would at least share it with you and then you can
1:14:28 share it with you and then you can
1:14:28 share it with you and then you can decide so what this protocol essentially
1:14:30 decide so what this protocol essentially
1:14:30 decide so what this protocol essentially consists of is before you go to sleep at
1:14:31 consists of is before you go to sleep at
1:14:31 consists of is before you go to sleep at night or in the morning you pour
1:14:34 night or in the morning you pour
1:14:34 night or in the morning you pour yourself a little bit of water whatever
1:14:36 yourself a little bit of water whatever
1:14:36 yourself a little bit of water whatever water you happen to consume just clean
1:14:38 water you happen to consume just clean
1:14:38 water you happen to consume just clean clear water and then you take a sip of
1:14:40 clear water and then you take a sip of
1:14:41 clear water and then you take a sip of that water when you wake up in the
1:14:42 that water when you wake up in the
1:14:42 that water when you wake up in the morning and you swish it around in your
1:14:45 morning and you swish it around in your
1:14:45 morning and you swish it around in your mouth and then you swallow it now for
1:14:47 mouth and then you swallow it now for
1:14:47 mouth and then you swallow it now for those of you that are like oh gross
1:14:50 those of you that are like oh gross
1:14:50 those of you that are like oh gross let's think about this is it really
1:14:51 let's think about this is it really
1:14:51 let's think about this is it really gross to swish a little bit of water
1:14:54 gross to swish a little bit of water
1:14:54 gross to swish a little bit of water around in your mouth and then swallow
1:14:55 around in your mouth and then swallow
1:14:55 around in your mouth and then swallow that water when you first wake up prior
1:14:57 that water when you first wake up prior
1:14:57 that water when you first wake up prior to brushing your teeth of course well it
1:15:00 to brushing your teeth of course well it
1:15:00 to brushing your teeth of course well it might seem gross to you but throughout
1:15:02 might seem gross to you but throughout
1:15:02 might seem gross to you but throughout the night when you're sleeping
1:15:03 the night when you're sleeping
1:15:03 the night when you're sleeping especially if you are a nasal breather
1:15:06 especially if you are a nasal breather
1:15:06 especially if you are a nasal breather while you sleep the environment within
1:15:09 while you sleep the environment within
1:15:10 while you sleep the environment within your mouth is such that you're breeding
1:15:12 your mouth is such that you're breeding
1:15:12 your mouth is such that you're breeding a lot of bacteria you are creating all
1:15:14 a lot of bacteria you are creating all
1:15:14 a lot of bacteria you are creating all those little
1:15:15 those little
1:15:15 those little microbacteria that potentially can
1:15:18 microbacteria that potentially can
1:15:18 microbacteria that potentially can inhabit your digestive tract and provide
1:15:21 inhabit your digestive tract and provide
1:15:21 inhabit your digestive tract and provide at least some of the substrate for the
1:15:23 at least some of the substrate for the
1:15:23 at least some of the substrate for the microbiota in your digestive tract to
1:15:25 microbiota in your digestive tract to
1:15:25 microbiota in your digestive tract to thrive and if that seems gross to you
1:15:27 thrive and if that seems gross to you
1:15:27 thrive and if that seems gross to you keep in mind that's what having a
1:15:29 keep in mind that's what having a
1:15:29 keep in mind that's what having a healthy gut microbiome really is all
1:15:31 healthy gut microbiome really is all
1:15:31 healthy gut microbiome really is all about so the protocol is very simple at
1:15:33 about so the protocol is very simple at
1:15:33 about so the protocol is very simple at zero cost you take a swig of water swish
1:15:36 zero cost you take a swig of water swish
1:15:36 zero cost you take a swig of water swish it around and swallow it oddly it
1:15:39 it around and swallow it oddly it
1:15:39 it around and swallow it oddly it doesn't taste bad um in fact it'll just
1:15:41 doesn't taste bad um in fact it'll just
1:15:41 doesn't taste bad um in fact it'll just taste like swallowing um and in fact it
1:15:45 taste like swallowing um and in fact it
1:15:45 taste like swallowing um and in fact it tastes like swallowing a little bit of
1:15:46 tastes like swallowing a little bit of
1:15:46 tastes like swallowing a little bit of water it's not as if it tastes like um
1:15:49 water it's not as if it tastes like um
1:15:49 water it's not as if it tastes like um bad breath or something like that it's a
1:15:51 bad breath or something like that it's a
1:15:51 bad breath or something like that it's a very simple protocol that again no
1:15:53 very simple protocol that again no
1:15:53 very simple protocol that again no randomized control trials but really
1:15:55 randomized control trials but really
1:15:55 randomized control trials but really stands on the logic of how the oral
1:15:57 stands on the logic of how the oral
1:15:57 stands on the logic of how the oral microbiome and the gut microbiome
1:15:59 microbiome and the gut microbiome
1:15:59 microbiome and the gut microbiome interact and because what we're talking
1:16:01 interact and because what we're talking
1:16:01 interact and because what we're talking about here is supporting the function of
1:16:03 about here is supporting the function of
1:16:03 about here is supporting the function of your gut microbiome such that it
1:16:04 your gut microbiome such that it
1:16:04 your gut microbiome such that it supports the function of your inate
1:16:06 supports the function of your inate
1:16:06 supports the function of your inate immune system such that you can avoid
1:16:07 immune system such that you can avoid
1:16:07 immune system such that you can avoid colds and flu at least to me it seems
1:16:09 colds and flu at least to me it seems
1:16:09 colds and flu at least to me it seems like a pretty low bar yes okay so to
1:16:13 like a pretty low bar yes okay so to
1:16:13 like a pretty low bar yes okay so to bolster your inade immune system you
1:16:14 bolster your inade immune system you
1:16:14 bolster your inade immune system you want to get that quality sleep as often
1:16:16 want to get that quality sleep as often
1:16:16 want to get that quality sleep as often as you possibly can you want to support
1:16:18 as you possibly can you want to support
1:16:18 as you possibly can you want to support the gut microbiome in the ways that we
1:16:20 the gut microbiome in the ways that we
1:16:20 the gut microbiome in the ways that we just described what about exercise we
1:16:22 just described what about exercise we
1:16:22 just described what about exercise we hear it all the time time exercise is so
1:16:24 hear it all the time time exercise is so
1:16:24 hear it all the time time exercise is so good for us it enhances the immune
1:16:26 good for us it enhances the immune
1:16:26 good for us it enhances the immune system and on and on and listen I'm a
1:16:28 system and on and on and listen I'm a
1:16:28 system and on and on and listen I'm a huge believer in exercise I personally
1:16:31 huge believer in exercise I personally
1:16:31 huge believer in exercise I personally like to do three bouts of cardiovascular
1:16:34 like to do three bouts of cardiovascular
1:16:34 like to do three bouts of cardiovascular exercise per week one long one medium
1:16:36 exercise per week one long one medium
1:16:36 exercise per week one long one medium one short and I do three bouts of
1:16:38 one short and I do three bouts of
1:16:38 one short and I do three bouts of resistance training each week all of
1:16:40 resistance training each week all of
1:16:40 resistance training each week all of that and specifically what I do is
1:16:42 that and specifically what I do is
1:16:42 that and specifically what I do is available to you as a zeroc cross
1:16:44 available to you as a zeroc cross
1:16:44 available to you as a zeroc cross protocol in the form of a PDF we have a
1:16:46 protocol in the form of a PDF we have a
1:16:46 protocol in the form of a PDF we have a link to that in the show note captions I
1:16:47 link to that in the show note captions I
1:16:47 link to that in the show note captions I also have a whole episode about
1:16:49 also have a whole episode about
1:16:49 also have a whole episode about foundational Fitness and so on and so on
1:16:51 foundational Fitness and so on and so on
1:16:51 foundational Fitness and so on and so on the discussion we're going to have now
1:16:53 the discussion we're going to have now
1:16:53 the discussion we're going to have now now is about what general forms of
1:16:55 now is about what general forms of
1:16:55 now is about what general forms of exercise actually do support the innate
1:16:58 exercise actually do support the innate
1:16:58 exercise actually do support the innate immune system and and this is really
1:17:00 immune system and and this is really
1:17:00 immune system and and this is really important what forms of exercise
1:17:02 important what forms of exercise
1:17:02 important what forms of exercise actually deplete your innate immune
1:17:04 actually deplete your innate immune
1:17:04 actually deplete your innate immune system this isn't talked about enough I
1:17:06 system this isn't talked about enough I
1:17:06 system this isn't talked about enough I think there are certain intensities and
1:17:09 think there are certain intensities and
1:17:09 think there are certain intensities and durations of exercise that make us more
1:17:12 durations of exercise that make us more
1:17:12 durations of exercise that make us more vulnerable to colds and flu so we're
1:17:14 vulnerable to colds and flu so we're
1:17:14 vulnerable to colds and flu so we're going to discuss that before we do that
1:17:16 going to discuss that before we do that
1:17:16 going to discuss that before we do that I want to just briefly touch into
1:17:17 I want to just briefly touch into
1:17:17 I want to just briefly touch into something that I hear a lot which is the
1:17:20 something that I hear a lot which is the
1:17:20 something that I hear a lot which is the question if I'm feeling a little bit
1:17:22 question if I'm feeling a little bit
1:17:22 question if I'm feeling a little bit rundown should I exercise or not and to
1:17:24 rundown should I exercise or not and to
1:17:24 rundown should I exercise or not and to be honest there isn't a straightforward
1:17:26 be honest there isn't a straightforward
1:17:26 be honest there isn't a straightforward answer to that question it's impossible
1:17:28 answer to that question it's impossible
1:17:28 answer to that question it's impossible for me or for you to know whether or not
1:17:31 for me or for you to know whether or not
1:17:31 for me or for you to know whether or not you were indeed exposed to a cold or flu
1:17:33 you were indeed exposed to a cold or flu
1:17:33 you were indeed exposed to a cold or flu and you're starting to combat it at the
1:17:34 and you're starting to combat it at the
1:17:34 and you're starting to combat it at the level of your Nate immune system or
1:17:36 level of your Nate immune system or
1:17:36 level of your Nate immune system or whether or not you're just you know
1:17:38 whether or not you're just you know
1:17:38 whether or not you're just you know feeling a little bit
1:17:39 feeling a little bit
1:17:39 feeling a little bit sluggish however what we do know is that
1:17:42 sluggish however what we do know is that
1:17:42 sluggish however what we do know is that if you are feeling malaise at the level
1:17:44 if you are feeling malaise at the level
1:17:45 if you are feeling malaise at the level of the body like your body is feeling
1:17:47 of the body like your body is feeling
1:17:47 of the body like your body is feeling different it's feeling heavier you're
1:17:48 different it's feeling heavier you're
1:17:48 different it's feeling heavier you're feeling tired you're feeling tired at a
1:17:50 feeling tired you're feeling tired at a
1:17:51 feeling tired you're feeling tired at a time of day that doesn't make sense
1:17:53 time of day that doesn't make sense
1:17:53 time of day that doesn't make sense given your usual patterns of being tired
1:17:55 given your usual patterns of being tired
1:17:55 given your usual patterns of being tired you're feeling tired in a way that
1:17:57 you're feeling tired in a way that
1:17:57 you're feeling tired in a way that doesn't make sense given how much sleep
1:17:58 doesn't make sense given how much sleep
1:17:58 doesn't make sense given how much sleep you got the night before right I mean
1:18:00 you got the night before right I mean
1:18:00 you got the night before right I mean here what we're talking about is ruling
1:18:01 here what we're talking about is ruling
1:18:01 here what we're talking about is ruling out any possible you know life stressor
1:18:03 out any possible you know life stressor
1:18:03 out any possible you know life stressor you were up too late or you drank
1:18:05 you were up too late or you drank
1:18:05 you were up too late or you drank caffeine at the wrong time or something
1:18:06 caffeine at the wrong time or something
1:18:06 caffeine at the wrong time or something like that what we know is that you're if
1:18:08 like that what we know is that you're if
1:18:08 like that what we know is that you're if you're feeling that General malaise
1:18:10 you're feeling that General malaise
1:18:10 you're feeling that General malaise across your whole body it is fairly
1:18:12 across your whole body it is fairly
1:18:12 across your whole body it is fairly likely that you're coming down with
1:18:14 likely that you're coming down with
1:18:14 likely that you're coming down with something and that your best response to
1:18:17 something and that your best response to
1:18:17 something and that your best response to that would be to go home take a hot
1:18:19 that would be to go home take a hot
1:18:19 that would be to go home take a hot shower or bath I'll explain why you
1:18:20 shower or bath I'll explain why you
1:18:20 shower or bath I'll explain why you would want to do that in a few minutes
1:18:21 would want to do that in a few minutes
1:18:21 would want to do that in a few minutes and then get into bed early and even if
1:18:23 and then get into bed early and even if
1:18:23 and then get into bed early and even if you can't fall asleep to just be as
1:18:26 you can't fall asleep to just be as
1:18:26 you can't fall asleep to just be as still and as relaxed as possible we know
1:18:29 still and as relaxed as possible we know
1:18:29 still and as relaxed as possible we know that if you push into bouts of intense
1:18:32 that if you push into bouts of intense
1:18:32 that if you push into bouts of intense activity or even just push yourself to
1:18:34 activity or even just push yourself to
1:18:34 activity or even just push yourself to engage in activity when you're feeling
1:18:35 engage in activity when you're feeling
1:18:35 engage in activity when you're feeling run down at that sort of whole body
1:18:37 run down at that sort of whole body
1:18:37 run down at that sort of whole body level maybe a little tickle in your
1:18:39 level maybe a little tickle in your
1:18:39 level maybe a little tickle in your throat you are going to compromise the
1:18:41 throat you are going to compromise the
1:18:41 throat you are going to compromise the function of your innate immune system
1:18:43 function of your innate immune system
1:18:43 function of your innate immune system and it's very likely that you're going
1:18:44 and it's very likely that you're going
1:18:44 and it's very likely that you're going to get more sick than you would
1:18:46 to get more sick than you would
1:18:46 to get more sick than you would otherwise so here's my suggestion if
1:18:49 otherwise so here's my suggestion if
1:18:49 otherwise so here's my suggestion if you're starting to feel rundown at the
1:18:50 you're starting to feel rundown at the
1:18:50 you're starting to feel rundown at the level of whole body malaise or you just
1:18:52 level of whole body malaise or you just
1:18:52 level of whole body malaise or you just don't feel right
1:18:53 don't feel right
1:18:53 don't feel right you're best off taking a hot shower bath
1:18:56 you're best off taking a hot shower bath
1:18:56 you're best off taking a hot shower bath and getting into bed or just getting
1:18:57 and getting into bed or just getting
1:18:57 and getting into bed or just getting into bed and trying to rest and get as
1:18:59 into bed and trying to rest and get as
1:18:59 into bed and trying to rest and get as much sleep probably even a little bit of
1:19:01 much sleep probably even a little bit of
1:19:01 much sleep probably even a little bit of extra sleep and here's why that whole
1:19:03 extra sleep and here's why that whole
1:19:03 extra sleep and here's why that whole body malaise that extra fatigue that's
1:19:05 body malaise that extra fatigue that's
1:19:06 body malaise that extra fatigue that's not easily explained by other factors in
1:19:08 not easily explained by other factors in
1:19:08 not easily explained by other factors in your
1:19:09 your
1:19:09 your life have to do with the fact that when
1:19:11 life have to do with the fact that when
1:19:11 life have to do with the fact that when your innate immune system is activated
1:19:13 your innate immune system is activated
1:19:13 your innate immune system is activated meaning it's already combating a cold or
1:19:15 meaning it's already combating a cold or
1:19:15 meaning it's already combating a cold or flu interlukin 1 and interlukin 6 have a
1:19:20 flu interlukin 1 and interlukin 6 have a
1:19:20 flu interlukin 1 and interlukin 6 have a way of interacting with a particular
1:19:21 way of interacting with a particular
1:19:21 way of interacting with a particular brain area called the dorsal rafay
1:19:23 brain area called the dorsal rafay
1:19:23 brain area called the dorsal rafay nucleus which is choa block full of
1:19:25 nucleus which is choa block full of
1:19:25 nucleus which is choa block full of neurons that release serotonin and
1:19:27 neurons that release serotonin and
1:19:27 neurons that release serotonin and serotonin from the dorsal rafay nucleus
1:19:29 serotonin from the dorsal rafay nucleus
1:19:29 serotonin from the dorsal rafay nucleus acts on specific regions of your
1:19:31 acts on specific regions of your
1:19:31 acts on specific regions of your hypothalamus areas like the preoptic
1:19:33 hypothalamus areas like the preoptic
1:19:33 hypothalamus areas like the preoptic region for those of you that want to
1:19:34 region for those of you that want to
1:19:34 region for those of you that want to know and other areas of the hypothalamus
1:19:37 know and other areas of the hypothalamus
1:19:37 know and other areas of the hypothalamus that generate a state of sleepiness in
1:19:39 that generate a state of sleepiness in
1:19:39 that generate a state of sleepiness in addition when we are getting sick our
1:19:42 addition when we are getting sick our
1:19:42 addition when we are getting sick our sleep patterns change we feel like we
1:19:44 sleep patterns change we feel like we
1:19:44 sleep patterns change we feel like we need to sleep more but we don't feel as
1:19:46 need to sleep more but we don't feel as
1:19:46 need to sleep more but we don't feel as rested from that sleep and that has to
1:19:48 rested from that sleep and that has to
1:19:48 rested from that sleep and that has to do with the ways that serotonin
1:19:49 do with the ways that serotonin
1:19:49 do with the ways that serotonin interacts with some of the components of
1:19:51 interacts with some of the components of
1:19:51 interacts with some of the components of the brain circuitry involved in sleep
1:19:53 the brain circuitry involved in sleep
1:19:53 the brain circuitry involved in sleep that controls slow wave or deep sleep
1:19:55 that controls slow wave or deep sleep
1:19:55 that controls slow wave or deep sleep and this is a whole discussion unto
1:19:57 and this is a whole discussion unto
1:19:57 and this is a whole discussion unto itself I actually covered a lot of the
1:19:58 itself I actually covered a lot of the
1:19:58 itself I actually covered a lot of the mechanistic aspects of this business of
1:20:00 mechanistic aspects of this business of
1:20:01 mechanistic aspects of this business of immune induced sleepiness and Malay is
1:20:03 immune induced sleepiness and Malay is
1:20:03 immune induced sleepiness and Malay is associated with feeling sick in an
1:20:05 associated with feeling sick in an
1:20:05 associated with feeling sick in an episode about interactions between the
1:20:07 episode about interactions between the
1:20:07 episode about interactions between the neural and immune system that I will
1:20:09 neural and immune system that I will
1:20:09 neural and immune system that I will also provide a link to in the show note
1:20:11 also provide a link to in the show note
1:20:11 also provide a link to in the show note captions but suffice to say if you're
1:20:12 captions but suffice to say if you're
1:20:12 captions but suffice to say if you're feeling that whole body Mala is and
1:20:13 feeling that whole body Mala is and
1:20:14 feeling that whole body Mala is and especially if you also have a little bit
1:20:15 especially if you also have a little bit
1:20:15 especially if you also have a little bit of a throat tickle you're just not
1:20:16 of a throat tickle you're just not
1:20:16 of a throat tickle you're just not feeling right for you you're not
1:20:18 feeling right for you you're not
1:20:18 feeling right for you you're not accustomed to feeling that way at that
1:20:19 accustomed to feeling that way at that
1:20:19 accustomed to feeling that way at that time of day or night well then I
1:20:21 time of day or night well then I
1:20:21 time of day or night well then I encourage you to get rest because
1:20:23 encourage you to get rest because
1:20:23 encourage you to get rest because chances are you're already combating an
1:20:25 chances are you're already combating an
1:20:25 chances are you're already combating an infection however if you are out and
1:20:28 infection however if you are out and
1:20:28 infection however if you are out and about a lot during the winter months or
1:20:30 about a lot during the winter months or
1:20:30 about a lot during the winter months or you're interacting with a lot of people
1:20:33 you're interacting with a lot of people
1:20:33 you're interacting with a lot of people by virtue of work or public
1:20:34 by virtue of work or public
1:20:35 by virtue of work or public transportation or whatever the gym Etc
1:20:38 transportation or whatever the gym Etc
1:20:38 transportation or whatever the gym Etc you're a school teacher maybe your kids
1:20:39 you're a school teacher maybe your kids
1:20:39 you're a school teacher maybe your kids are coming home with colds and flu and
1:20:41 are coming home with colds and flu and
1:20:41 are coming home with colds and flu and you're not yet feeling that malaise
1:20:44 you're not yet feeling that malaise
1:20:44 you're not yet feeling that malaise you're not feeling any throat tickle
1:20:46 you're not feeling any throat tickle
1:20:46 you're not feeling any throat tickle you're not getting that kind of um kind
1:20:48 you're not getting that kind of um kind
1:20:48 you're not getting that kind of um kind of burning or tickle within your nasal
1:20:49 of burning or tickle within your nasal
1:20:49 of burning or tickle within your nasal passages when you breathe you know we're
1:20:51 passages when you breathe you know we're
1:20:51 passages when you breathe you know we're all familiar with these things the
1:20:52 all familiar with these things the
1:20:52 all familiar with these things the watering the eyes that kind of precedes
1:20:54 watering the eyes that kind of precedes
1:20:54 watering the eyes that kind of precedes the getting the full-blown cold or flu
1:20:57 the getting the full-blown cold or flu
1:20:57 the getting the full-blown cold or flu well if you're not experiencing that
1:20:58 well if you're not experiencing that
1:20:58 well if you're not experiencing that stuff and you want to keep your inate
1:21:00 stuff and you want to keep your inate
1:21:00 stuff and you want to keep your inate immune system strong and able to combat
1:21:02 immune system strong and able to combat
1:21:02 immune system strong and able to combat off colds and flu then we know that
1:21:04 off colds and flu then we know that
1:21:04 off colds and flu then we know that exercise can be an excellent way to
1:21:07 exercise can be an excellent way to
1:21:07 exercise can be an excellent way to increase the output of that innate
1:21:09 increase the output of that innate
1:21:09 increase the output of that innate immune system what I mean by that is the
1:21:12 immune system what I mean by that is the
1:21:12 immune system what I mean by that is the appropriate intensity and duration of
1:21:14 appropriate intensity and duration of
1:21:14 appropriate intensity and duration of exercise can act as a stressor that
1:21:17 exercise can act as a stressor that
1:21:17 exercise can act as a stressor that promotes a bit of inflammation yes the
1:21:19 promotes a bit of inflammation yes the
1:21:19 promotes a bit of inflammation yes the release of cyto kindes and a bit of
1:21:22 release of cyto kindes and a bit of
1:21:22 release of cyto kindes and a bit of activation of the innate immune system
1:21:24 activation of the innate immune system
1:21:24 activation of the innate immune system including the production of more white
1:21:26 including the production of more white
1:21:26 including the production of more white blood cells natural killer cells such
1:21:28 blood cells natural killer cells such
1:21:28 blood cells natural killer cells such that you're sort of prompting the innate
1:21:30 that you're sort of prompting the innate
1:21:30 that you're sort of prompting the innate immune system to almost think that
1:21:31 immune system to almost think that
1:21:31 immune system to almost think that there's something to battle such that if
1:21:33 there's something to battle such that if
1:21:33 there's something to battle such that if you ever encounter an infection you can
1:21:36 you ever encounter an infection you can
1:21:36 you ever encounter an infection you can defeat it right off the bat so we're
1:21:38 defeat it right off the bat so we're
1:21:38 defeat it right off the bat so we're going to get granular here about what we
1:21:40 going to get granular here about what we
1:21:40 going to get granular here about what we mean by proper intensity and duration of
1:21:42 mean by proper intensity and duration of
1:21:42 mean by proper intensity and duration of exercise there's a wonderful review that
1:21:44 exercise there's a wonderful review that
1:21:44 exercise there's a wonderful review that was published in 2019 in the Journal of
1:21:47 was published in 2019 in the Journal of
1:21:47 was published in 2019 in the Journal of Sport and Health Science entitled The
1:21:49 Sport and Health Science entitled The
1:21:49 Sport and Health Science entitled The compelling link between physical
1:21:50 compelling link between physical
1:21:50 compelling link between physical activity and the body's defense system
1:21:52 activity and the body's defense system
1:21:52 activity and the body's defense system and there's a lot to this review article
1:21:54 and there's a lot to this review article
1:21:54 and there's a lot to this review article but I'll just highlight a few of the
1:21:55 but I'll just highlight a few of the
1:21:56 but I'll just highlight a few of the critical features that are going to
1:21:57 critical features that are going to
1:21:57 critical features that are going to directly relate to protocols that I
1:21:58 directly relate to protocols that I
1:21:59 directly relate to protocols that I think all of you are going to be
1:21:59 think all of you are going to be
1:21:59 think all of you are going to be interested in first of all we know that
1:22:03 interested in first of all we know that
1:22:03 interested in first of all we know that exercise that's of 60 Minutes in
1:22:07 exercise that's of 60 Minutes in
1:22:07 exercise that's of 60 Minutes in duration or less and that is intense but
1:22:10 duration or less and that is intense but
1:22:10 duration or less and that is intense but not allout effort okay here we're not
1:22:13 not allout effort okay here we're not
1:22:13 not allout effort okay here we're not talking about percentage of single
1:22:15 talking about percentage of single
1:22:15 talking about percentage of single repetition max weight here we're not
1:22:18 repetition max weight here we're not
1:22:18 repetition max weight here we're not talking about 70 to 85% of one's VO2 max
1:22:21 talking about 70 to 85% of one's VO2 max
1:22:21 talking about 70 to 85% of one's VO2 max what we're talking about is you
1:22:24 what we're talking about is you
1:22:24 what we're talking about is you subjectively gauging what is a 10 out of
1:22:26 subjectively gauging what is a 10 out of
1:22:26 subjectively gauging what is a 10 out of 10 effort like you could not do any more
1:22:28 10 effort like you could not do any more
1:22:28 10 effort like you could not do any more you could not contribute any more effort
1:22:31 you could not contribute any more effort
1:22:31 you could not contribute any more effort to that exercise bout and that's true
1:22:33 to that exercise bout and that's true
1:22:33 to that exercise bout and that's true whether or not we're talking about
1:22:33 whether or not we're talking about
1:22:34 whether or not we're talking about resistance training exercise or
1:22:35 resistance training exercise or
1:22:35 resistance training exercise or cardiovascular exercise like running or
1:22:37 cardiovascular exercise like running or
1:22:37 cardiovascular exercise like running or rowing or things of that sort what we
1:22:39 rowing or things of that sort what we
1:22:39 rowing or things of that sort what we know is that if you do that sort of
1:22:40 know is that if you do that sort of
1:22:41 know is that if you do that sort of exercise for about 60 Minutes or
1:22:43 exercise for about 60 Minutes or
1:22:43 exercise for about 60 Minutes or Less you promote the exchange of
1:22:46 Less you promote the exchange of
1:22:46 Less you promote the exchange of components between the blood and the
1:22:48 components between the blood and the
1:22:48 components between the blood and the lymphatic system that increase the
1:22:51 lymphatic system that increase the
1:22:51 lymphatic system that increase the circulation of those cells and chemicals
1:22:54 circulation of those cells and chemicals
1:22:54 circulation of those cells and chemicals within the innate immune system such
1:22:56 within the innate immune system such
1:22:56 within the innate immune system such that not just during exercise but for
1:22:58 that not just during exercise but for
1:22:58 that not just during exercise but for many many hours afterwards maybe even as
1:23:00 many many hours afterwards maybe even as
1:23:00 many many hours afterwards maybe even as much as 24 hours afterwards your innate
1:23:03 much as 24 hours afterwards your innate
1:23:03 much as 24 hours afterwards your innate immune system level of Baseline activity
1:23:05 immune system level of Baseline activity
1:23:05 immune system level of Baseline activity is ramped up allowing you to better
1:23:07 is ramped up allowing you to better
1:23:07 is ramped up allowing you to better combat infections such as colds and flu
1:23:11 combat infections such as colds and flu
1:23:11 combat infections such as colds and flu okay so this is an incentive for getting
1:23:13 okay so this is an incentive for getting
1:23:13 okay so this is an incentive for getting a regular exercise of 60 Minutes or Less
1:23:16 a regular exercise of 60 Minutes or Less
1:23:16 a regular exercise of 60 Minutes or Less per
1:23:17 per
1:23:17 per day making it of sufficient intensity
1:23:20 day making it of sufficient intensity
1:23:20 day making it of sufficient intensity for your anate immune system to deploy
1:23:23 for your anate immune system to deploy
1:23:23 for your anate immune system to deploy more of those chemicals and for your
1:23:25 more of those chemicals and for your
1:23:25 more of those chemicals and for your lymphatic and blood circulation to
1:23:28 lymphatic and blood circulation to
1:23:28 lymphatic and blood circulation to increase their exchange of materials
1:23:30 increase their exchange of materials
1:23:31 increase their exchange of materials enough that your Nate immune system is
1:23:32 enough that your Nate immune system is
1:23:32 enough that your Nate immune system is bolstered however it is absolutely not
1:23:35 bolstered however it is absolutely not
1:23:35 bolstered however it is absolutely not the case that more is better in fact
1:23:37 the case that more is better in fact
1:23:37 the case that more is better in fact it's probably the case that less is
1:23:39 it's probably the case that less is
1:23:39 it's probably the case that less is better here's what we know for sure and
1:23:41 better here's what we know for sure and
1:23:41 better here's what we know for sure and this review covers sort of the extreme
1:23:43 this review covers sort of the extreme
1:23:43 this review covers sort of the extreme of these examples but for instance
1:23:46 of these examples but for instance
1:23:46 of these examples but for instance people that do bouts of walking each day
1:23:48 people that do bouts of walking each day
1:23:48 people that do bouts of walking each day for about 60 Minutes brisk walking
1:23:51 for about 60 Minutes brisk walking
1:23:51 for about 60 Minutes brisk walking experience
1:23:53 experience
1:23:53 experience increased te- cell function so that's an
1:23:54 increased te- cell function so that's an
1:23:54 increased te- cell function so that's an immune cell that goes out and combats
1:23:56 immune cell that goes out and combats
1:23:56 immune cell that goes out and combats cold and flu viruses and natural killer
1:23:59 cold and flu viruses and natural killer
1:23:59 cold and flu viruses and natural killer cell activity so those increase increase
1:24:01 cell activity so those increase increase
1:24:01 cell activity so those increase increase macras function you are now familiar
1:24:03 macras function you are now familiar
1:24:03 macras function you are now familiar with these cells if you don't know
1:24:04 with these cells if you don't know
1:24:04 with these cells if you don't know exactly what they do just keep in mind
1:24:06 exactly what they do just keep in mind
1:24:06 exactly what they do just keep in mind that you heard about these in the
1:24:06 that you heard about these in the
1:24:07 that you heard about these in the context of what the innate immune system
1:24:08 context of what the innate immune system
1:24:09 context of what the innate immune system does to go out and fight colds and
1:24:12 does to go out and fight colds and
1:24:12 does to go out and fight colds and flu cyto coses increase but not
1:24:16 flu cyto coses increase but not
1:24:16 flu cyto coses increase but not dramatically okay so this is a mild
1:24:18 dramatically okay so this is a mild
1:24:18 dramatically okay so this is a mild inflammation response stress hormones
1:24:20 inflammation response stress hormones
1:24:20 inflammation response stress hormones such as cortisol epinephrine norep
1:24:22 such as cortisol epinephrine norep
1:24:22 such as cortisol epinephrine norep nephrine also called adrenaline and
1:24:24 nephrine also called adrenaline and
1:24:24 nephrine also called adrenaline and noradrenaline those are deployed as well
1:24:26 noradrenaline those are deployed as well
1:24:26 noradrenaline those are deployed as well so 60 minutes or less of this moderate
1:24:30 so 60 minutes or less of this moderate
1:24:30 so 60 minutes or less of this moderate to high-intensity exercise creates this
1:24:33 to high-intensity exercise creates this
1:24:33 to high-intensity exercise creates this mild stress response and an increase in
1:24:35 mild stress response and an increase in
1:24:35 mild stress response and an increase in the function of the inate immune system
1:24:37 the function of the inate immune system
1:24:37 the function of the inate immune system however people that run a marathon and
1:24:40 however people that run a marathon and
1:24:40 however people that run a marathon and as I recall a marathon is 26.2 miles if
1:24:43 as I recall a marathon is 26.2 miles if
1:24:43 as I recall a marathon is 26.2 miles if I'm not
1:24:44 I'm not
1:24:44 I'm not mistaken they experience a very
1:24:47 mistaken they experience a very
1:24:47 mistaken they experience a very different pattern of immune response to
1:24:50 different pattern of immune response to
1:24:50 different pattern of immune response to that long bout of exercise so here we're
1:24:52 that long bout of exercise so here we're
1:24:52 that long bout of exercise so here we're comparing one hour of exercise to 3
1:24:55 comparing one hour of exercise to 3
1:24:55 comparing one hour of exercise to 3 hours is that what it takes to run a
1:24:56 hours is that what it takes to run a
1:24:56 hours is that what it takes to run a marathon I have some friends that are
1:24:58 marathon I have some friends that are
1:24:58 marathon I have some friends that are marathoners I'm guessing about three
1:24:59 marathoners I'm guessing about three
1:24:59 marathoners I'm guessing about three maybe four hours if you're really slow
1:25:01 maybe four hours if you're really slow
1:25:01 maybe four hours if you're really slow but somewhere between you know I don't
1:25:03 but somewhere between you know I don't
1:25:03 but somewhere between you know I don't know two and a half and three hours if
1:25:04 know two and a half and three hours if
1:25:04 know two and a half and three hours if you're trained up and you're doing it
1:25:06 you're trained up and you're doing it
1:25:06 you're trained up and you're doing it and you're doing them regularly well
1:25:08 and you're doing them regularly well
1:25:08 and you're doing them regularly well here's the point people who just ran a
1:25:11 here's the point people who just ran a
1:25:11 here's the point people who just ran a marathon and people who have been
1:25:12 marathon and people who have been
1:25:13 marathon and people who have been training for a marathon and are
1:25:14 training for a marathon and are
1:25:14 training for a marathon and are approaching that Marathon are severely
1:25:16 approaching that Marathon are severely
1:25:16 approaching that Marathon are severely immune compromised the levels of their
1:25:20 immune compromised the levels of their
1:25:20 immune compromised the levels of their te- cell function are way below Baseline
1:25:23 te- cell function are way below Baseline
1:25:23 te- cell function are way below Baseline meaning their inate immune system is not
1:25:24 meaning their inate immune system is not
1:25:24 meaning their inate immune system is not functioning nearly as well as it would
1:25:26 functioning nearly as well as it would
1:25:26 functioning nearly as well as it would if they were to not exercise at all
1:25:28 if they were to not exercise at all
1:25:28 if they were to not exercise at all their natural killer cell activity is
1:25:29 their natural killer cell activity is
1:25:30 their natural killer cell activity is also greatly diminished these are huge
1:25:32 also greatly diminished these are huge
1:25:32 also greatly diminished these are huge huge reductions in these cells that is
1:25:34 huge reductions in these cells that is
1:25:34 huge reductions in these cells that is in the function of the inate immune
1:25:35 in the function of the inate immune
1:25:35 in the function of the inate immune system and their stress hormones and
1:25:37 system and their stress hormones and
1:25:37 system and their stress hormones and their inflammatory molecules such as
1:25:39 their inflammatory molecules such as
1:25:39 their inflammatory molecules such as cyto circulating in their blood are
1:25:42 cyto circulating in their blood are
1:25:42 cyto circulating in their blood are extremely high now again we're
1:25:44 extremely high now again we're
1:25:44 extremely high now again we're representing opposite ends of the
1:25:46 representing opposite ends of the
1:25:46 representing opposite ends of the spectrum here with 1 hour or less of
1:25:48 spectrum here with 1 hour or less of
1:25:48 spectrum here with 1 hour or less of exercise daily versus 26.2 mile marathon
1:25:53 exercise daily versus 26.2 mile marathon
1:25:53 exercise daily versus 26.2 mile marathon exercise or half marathons as the case
1:25:55 exercise or half marathons as the case
1:25:55 exercise or half marathons as the case may be and let me be very direct I'm not
1:25:57 may be and let me be very direct I'm not
1:25:57 may be and let me be very direct I'm not discouraging people from running or
1:25:59 discouraging people from running or
1:25:59 discouraging people from running or training for marathons or half marathons
1:26:01 training for marathons or half marathons
1:26:01 training for marathons or half marathons I think that's great just understand
1:26:02 I think that's great just understand
1:26:02 I think that's great just understand what you're doing to your immune system
1:26:03 what you're doing to your immune system
1:26:03 what you're doing to your immune system when you do that and take the necessary
1:26:05 when you do that and take the necessary
1:26:05 when you do that and take the necessary precautions but I think most people
1:26:06 precautions but I think most people
1:26:06 precautions but I think most people listening to this are trying to think
1:26:08 listening to this are trying to think
1:26:08 listening to this are trying to think about ways that they can avoid getting
1:26:09 about ways that they can avoid getting
1:26:09 about ways that they can avoid getting colds and flu and certainly running
1:26:12 colds and flu and certainly running
1:26:12 colds and flu and certainly running marathons is not going to be the way to
1:26:13 marathons is not going to be the way to
1:26:13 marathons is not going to be the way to do that quite the contrary the way to do
1:26:15 do that quite the contrary the way to do
1:26:15 do that quite the contrary the way to do that is in addition to the other things
1:26:17 that is in addition to the other things
1:26:17 that is in addition to the other things we've been talking about to get regular
1:26:19 we've been talking about to get regular
1:26:19 we've been talking about to get regular exercise maybe not every single day I'm
1:26:21 exercise maybe not every single day I'm
1:26:21 exercise maybe not every single day I'm actually aan of taking one day per week
1:26:23 actually aan of taking one day per week
1:26:23 actually aan of taking one day per week completely off from exercise usually on
1:26:26 completely off from exercise usually on
1:26:26 completely off from exercise usually on that day I'll do some sauna and cold if
1:26:27 that day I'll do some sauna and cold if
1:26:27 that day I'll do some sauna and cold if I have it available to me but the point
1:26:30 I have it available to me but the point
1:26:30 I have it available to me but the point is this you don't have to exercise for
1:26:33 is this you don't have to exercise for
1:26:33 is this you don't have to exercise for an hour a day in order to get this
1:26:35 an hour a day in order to get this
1:26:35 an hour a day in order to get this Improvement in the inate immune response
1:26:37 Improvement in the inate immune response
1:26:37 Improvement in the inate immune response data show that you can get this
1:26:39 data show that you can get this
1:26:39 data show that you can get this Improvement in anate immune response
1:26:42 Improvement in anate immune response
1:26:42 Improvement in anate immune response with as little as 20 minutes per day and
1:26:44 with as little as 20 minutes per day and
1:26:44 with as little as 20 minutes per day and probably even as little as 12 minutes
1:26:46 probably even as little as 12 minutes
1:26:46 probably even as little as 12 minutes per day however if you're going to try
1:26:48 per day however if you're going to try
1:26:48 per day however if you're going to try and accomplish this increase in the
1:26:49 and accomplish this increase in the
1:26:49 and accomplish this increase in the innate immune system function or output
1:26:52 innate immune system function or output
1:26:53 innate immune system function or output with a shorter bout of exercise such as
1:26:54 with a shorter bout of exercise such as
1:26:55 with a shorter bout of exercise such as 12 minutes it better be 12 minutes of
1:26:57 12 minutes it better be 12 minutes of
1:26:57 12 minutes it better be 12 minutes of very high-intensity training in fact
1:26:58 very high-intensity training in fact
1:26:58 very high-intensity training in fact that's what lands on my uh for me it's
1:27:00 that's what lands on my uh for me it's
1:27:00 that's what lands on my uh for me it's Friday but it doesn't really matter
1:27:01 Friday but it doesn't really matter
1:27:01 Friday but it doesn't really matter which day of the week there is one day
1:27:03 which day of the week there is one day
1:27:03 which day of the week there is one day of the week where I do a very short bout
1:27:04 of the week where I do a very short bout
1:27:04 of the week where I do a very short bout of cardiovascular exercise but I'm
1:27:06 of cardiovascular exercise but I'm
1:27:06 of cardiovascular exercise but I'm sprinting hard for anywhere from 20
1:27:08 sprinting hard for anywhere from 20
1:27:08 sprinting hard for anywhere from 20 seconds to a minute and then I'm taking
1:27:10 seconds to a minute and then I'm taking
1:27:10 seconds to a minute and then I'm taking a brief period of rest and then
1:27:11 a brief period of rest and then
1:27:11 a brief period of rest and then repeating that for a total of 12 minutes
1:27:14 repeating that for a total of 12 minutes
1:27:14 repeating that for a total of 12 minutes now some people here oh only 12 minutes
1:27:16 now some people here oh only 12 minutes
1:27:17 now some people here oh only 12 minutes of exercise required and they default to
1:27:19 of exercise required and they default to
1:27:19 of exercise required and they default to 12 minutes every single time they train
1:27:20 12 minutes every single time they train
1:27:20 12 minutes every single time they train I don't think that's a good idea I think
1:27:22 I don't think that's a good idea I think
1:27:22 I don't think that's a good idea I think we can take the law of averages here and
1:27:24 we can take the law of averages here and
1:27:24 we can take the law of averages here and say the following I do believe everyone
1:27:26 say the following I do believe everyone
1:27:26 say the following I do believe everyone should do a combination of
1:27:27 should do a combination of
1:27:27 should do a combination of cardiovascular training and resistance
1:27:29 cardiovascular training and resistance
1:27:29 cardiovascular training and resistance training perhaps I think in general not
1:27:32 training perhaps I think in general not
1:27:32 training perhaps I think in general not on the same days but if you're going to
1:27:35 on the same days but if you're going to
1:27:35 on the same days but if you're going to do that and you want to maintain healthy
1:27:36 do that and you want to maintain healthy
1:27:36 do that and you want to maintain healthy immune system function my suggestion
1:27:39 immune system function my suggestion
1:27:39 immune system function my suggestion what I do is unless it's the long bout
1:27:41 what I do is unless it's the long bout
1:27:41 what I do is unless it's the long bout of cardiovascular training that I do
1:27:43 of cardiovascular training that I do
1:27:43 of cardiovascular training that I do once a week and long for me means 60 to
1:27:45 once a week and long for me means 60 to
1:27:45 once a week and long for me means 60 to 90 minutes and sometimes longer if it's
1:27:47 90 minutes and sometimes longer if it's
1:27:47 90 minutes and sometimes longer if it's a hike which certainly doesn't require
1:27:50 a hike which certainly doesn't require
1:27:50 a hike which certainly doesn't require that much intensity
1:27:53 that much intensity
1:27:53 that much intensity I suggest warming up for about 5 to 10
1:27:56 I suggest warming up for about 5 to 10
1:27:56 I suggest warming up for about 5 to 10 minutes and then limiting your total
1:27:57 minutes and then limiting your total
1:27:57 minutes and then limiting your total workout duration to about 50 minutes
1:28:00 workout duration to about 50 minutes
1:28:00 workout duration to about 50 minutes maybe 60 minutes if that's what's
1:28:01 maybe 60 minutes if that's what's
1:28:01 maybe 60 minutes if that's what's required to complete what you need to do
1:28:03 required to complete what you need to do
1:28:03 required to complete what you need to do in order to keep with your exercise
1:28:05 in order to keep with your exercise
1:28:05 in order to keep with your exercise goals but to be very careful about
1:28:08 goals but to be very careful about
1:28:08 goals but to be very careful about exceeding 75 minutes of exercise in any
1:28:11 exceeding 75 minutes of exercise in any
1:28:11 exceeding 75 minutes of exercise in any one single exercise bout and if you
1:28:13 one single exercise bout and if you
1:28:13 one single exercise bout and if you remember back to the beginning of the
1:28:14 remember back to the beginning of the
1:28:14 remember back to the beginning of the episode when I said that I track what I
1:28:16 episode when I said that I track what I
1:28:17 episode when I said that I track what I do on a day-to-day basis and I don't do
1:28:18 do on a day-to-day basis and I don't do
1:28:18 do on a day-to-day basis and I don't do it in a very detailed way but I do take
1:28:21 it in a very detailed way but I do take
1:28:21 it in a very detailed way but I do take note of when I've gotten a bad flu or
1:28:23 note of when I've gotten a bad flu or
1:28:23 note of when I've gotten a bad flu or cold I can tell you that in almost every
1:28:26 cold I can tell you that in almost every
1:28:26 cold I can tell you that in almost every single case where I've gotten a bad flu
1:28:28 single case where I've gotten a bad flu
1:28:28 single case where I've gotten a bad flu or cold there are two things that have
1:28:30 or cold there are two things that have
1:28:30 or cold there are two things that have preceded that bad flu or cold one is
1:28:34 preceded that bad flu or cold one is
1:28:34 preceded that bad flu or cold one is sleep deprivation typically it would be
1:28:37 sleep deprivation typically it would be
1:28:37 sleep deprivation typically it would be nights where I got two hours of sleep or
1:28:40 nights where I got two hours of sleep or
1:28:40 nights where I got two hours of sleep or less for more than one night okay the
1:28:43 less for more than one night okay the
1:28:43 less for more than one night okay the second thing is anytime that I really
1:28:46 second thing is anytime that I really
1:28:46 second thing is anytime that I really pushed it with exercise and went all out
1:28:48 pushed it with exercise and went all out
1:28:48 pushed it with exercise and went all out and I went for 75 minutes and then I
1:28:51 and I went for 75 minutes and then I
1:28:51 and I went for 75 minutes and then I continued to 90 minutes and then maybe
1:28:53 continued to 90 minutes and then maybe
1:28:53 continued to 90 minutes and then maybe later that day because somebody invited
1:28:54 later that day because somebody invited
1:28:54 later that day because somebody invited me on a run or something like that I
1:28:56 me on a run or something like that I
1:28:56 me on a run or something like that I also did that second run or that second
1:28:58 also did that second run or that second
1:28:58 also did that second run or that second workout of some kind could be running in
1:29:00 workout of some kind could be running in
1:29:00 workout of some kind could be running in the morning and weight training in the
1:29:01 the morning and weight training in the
1:29:01 the morning and weight training in the afternoon some people can do that kind
1:29:03 afternoon some people can do that kind
1:29:03 afternoon some people can do that kind of training on a regular basis even and
1:29:06 of training on a regular basis even and
1:29:06 of training on a regular basis even and not get sick I am not such a person I've
1:29:09 not get sick I am not such a person I've
1:29:09 not get sick I am not such a person I've managed to maintain fairly consistent
1:29:11 managed to maintain fairly consistent
1:29:11 managed to maintain fairly consistent Fitness output meaning the three
1:29:13 Fitness output meaning the three
1:29:13 Fitness output meaning the three cardiovascular and the three weight
1:29:14 cardiovascular and the three weight
1:29:14 cardiovascular and the three weight training sessions per week for more than
1:29:16 training sessions per week for more than
1:29:16 training sessions per week for more than several decades now and part of the
1:29:17 several decades now and part of the
1:29:17 several decades now and part of the reason I think I've been able to do that
1:29:19 reason I think I've been able to do that
1:29:19 reason I think I've been able to do that is because I don't ever push too hard
1:29:21 is because I don't ever push too hard
1:29:22 is because I don't ever push too hard for too long within a given workout so
1:29:24 for too long within a given workout so
1:29:24 for too long within a given workout so this is really a call for moderation in
1:29:26 this is really a call for moderation in
1:29:26 this is really a call for moderation in terms of the duration and intensity of
1:29:27 terms of the duration and intensity of
1:29:27 terms of the duration and intensity of the exercise that you're doing but we're
1:29:29 the exercise that you're doing but we're
1:29:29 the exercise that you're doing but we're not talking about really being laidback
1:29:32 not talking about really being laidback
1:29:32 not talking about really being laidback we're not talking about easy workouts
1:29:33 we're not talking about easy workouts
1:29:33 we're not talking about easy workouts what we're talking about is an hour or
1:29:35 what we're talking about is an hour or
1:29:35 what we're talking about is an hour or less of moderate intensity to
1:29:37 less of moderate intensity to
1:29:37 less of moderate intensity to high-intensity exercise depending on the
1:29:38 high-intensity exercise depending on the
1:29:39 high-intensity exercise depending on the duration of that exercise and keeping in
1:29:41 duration of that exercise and keeping in
1:29:41 duration of that exercise and keeping in mind that when you're doing that you are
1:29:43 mind that when you're doing that you are
1:29:43 mind that when you're doing that you are activating that innate immune system you
1:29:45 activating that innate immune system you
1:29:45 activating that innate immune system you are literally creating an immune
1:29:47 are literally creating an immune
1:29:47 are literally creating an immune response you're increasing inflammation
1:29:49 response you're increasing inflammation
1:29:49 response you're increasing inflammation you're increasing those cyto kindes
1:29:50 you're increasing those cyto kindes
1:29:50 you're increasing those cyto kindes you're increasing stress stress hormones
1:29:53 you're increasing stress stress hormones
1:29:53 you're increasing stress stress hormones we have to start to think about exercise
1:29:54 we have to start to think about exercise
1:29:54 we have to start to think about exercise for what it is which is a form of stress
1:29:56 for what it is which is a form of stress
1:29:56 for what it is which is a form of stress that induces adaptations Dr Andy Galpin
1:29:58 that induces adaptations Dr Andy Galpin
1:29:58 that induces adaptations Dr Andy Galpin talked a lot about this in the series
1:30:01 talked a lot about this in the series
1:30:01 talked a lot about this in the series that he did on exercise physiology it's
1:30:03 that he did on exercise physiology it's
1:30:03 that he did on exercise physiology it's an excellent series that covers
1:30:04 an excellent series that covers
1:30:04 an excellent series that covers everything from strength to hypertrophy
1:30:06 everything from strength to hypertrophy
1:30:06 everything from strength to hypertrophy to speed to endurance nutrition
1:30:08 to speed to endurance nutrition
1:30:08 to speed to endurance nutrition supplementation you can find all that at
1:30:09 supplementation you can find all that at
1:30:09 supplementation you can find all that at hubman lab.com very
1:30:12 hubman lab.com very
1:30:12 hubman lab.com very easily exercise is a very potent tool we
1:30:17 easily exercise is a very potent tool we
1:30:17 easily exercise is a very potent tool we know that we know that in the context of
1:30:19 know that we know that in the context of
1:30:19 know that we know that in the context of changing Aesthetics like body mass
1:30:21 changing Aesthetics like body mass
1:30:21 changing Aesthetics like body mass composition you know increasing muscle
1:30:22 composition you know increasing muscle
1:30:22 composition you know increasing muscle reducing fat we know that in the context
1:30:24 reducing fat we know that in the context
1:30:24 reducing fat we know that in the context of reducing resting heart rate reducing
1:30:25 of reducing resting heart rate reducing
1:30:25 of reducing resting heart rate reducing resting blood pressure we know that in
1:30:28 resting blood pressure we know that in
1:30:28 resting blood pressure we know that in the context of all these other health
1:30:29 the context of all these other health
1:30:29 the context of all these other health metrics here we're talking about using
1:30:32 metrics here we're talking about using
1:30:32 metrics here we're talking about using exercise as a very potent tool to
1:30:34 exercise as a very potent tool to
1:30:34 exercise as a very potent tool to increase the function of the Nate immune
1:30:36 increase the function of the Nate immune
1:30:36 increase the function of the Nate immune system to keep you healthy not just
1:30:38 system to keep you healthy not just
1:30:38 system to keep you healthy not just through the winter months but around the
1:30:40 through the winter months but around the
1:30:40 through the winter months but around the year and especially if you're getting
1:30:43 year and especially if you're getting
1:30:43 year and especially if you're getting less sleep if you're interacting with
1:30:45 less sleep if you're interacting with
1:30:45 less sleep if you're interacting with kids or adults that are carrying
1:30:46 kids or adults that are carrying
1:30:46 kids or adults that are carrying infections home from school or work on a
1:30:48 infections home from school or work on a
1:30:48 infections home from school or work on a regular basis or maybe you even work in
1:30:50 regular basis or maybe you even work in
1:30:50 regular basis or maybe you even work in an environment like a hospital or a
1:30:52 an environment like a hospital or a
1:30:52 an environment like a hospital or a clinic where you're regularly
1:30:53 clinic where you're regularly
1:30:53 clinic where you're regularly interacting with patients that have
1:30:54 interacting with patients that have
1:30:54 interacting with patients that have these issues one thing that I often get
1:30:56 these issues one thing that I often get
1:30:56 these issues one thing that I often get asked is if I am sleep deprived should I
1:30:58 asked is if I am sleep deprived should I
1:30:58 asked is if I am sleep deprived should I exercise and that's a little bit of a
1:31:00 exercise and that's a little bit of a
1:31:00 exercise and that's a little bit of a tricky one my initial response for many
1:31:03 tricky one my initial response for many
1:31:03 tricky one my initial response for many years was no no if you're sleep deprived
1:31:06 years was no no if you're sleep deprived
1:31:06 years was no no if you're sleep deprived you're better off not
1:31:08 you're better off not
1:31:08 you're better off not exercising however I now need to qualify
1:31:10 exercising however I now need to qualify
1:31:10 exercising however I now need to qualify that answer because there are data
1:31:11 that answer because there are data
1:31:11 that answer because there are data showing that if you're sleep deprived
1:31:14 showing that if you're sleep deprived
1:31:14 showing that if you're sleep deprived and you exercise especially if you
1:31:16 and you exercise especially if you
1:31:16 and you exercise especially if you exercise early in the day and it doesn't
1:31:19 exercise early in the day and it doesn't
1:31:19 exercise early in the day and it doesn't disrupt your sleep schedule so it's not
1:31:20 disrupt your sleep schedule so it's not
1:31:21 disrupt your sleep schedule so it's not making you go to sleep even later the
1:31:22 making you go to sleep even later the
1:31:22 making you go to sleep even later the next night that it actually can cause
1:31:25 next night that it actually can cause
1:31:25 next night that it actually can cause some adjustments in the function of your
1:31:26 some adjustments in the function of your
1:31:26 some adjustments in the function of your immune system and in the way that you
1:31:28 immune system and in the way that you
1:31:28 immune system and in the way that you regulate your blood sugar that offset
1:31:30 regulate your blood sugar that offset
1:31:30 regulate your blood sugar that offset some of the negative effects of sleep
1:31:32 some of the negative effects of sleep
1:31:32 some of the negative effects of sleep deprivation that said you should never
1:31:34 deprivation that said you should never
1:31:34 deprivation that said you should never ever compromise the amount of sleep you
1:31:37 ever compromise the amount of sleep you
1:31:37 ever compromise the amount of sleep you could get in order to get exercise such
1:31:39 could get in order to get exercise such
1:31:39 could get in order to get exercise such that you run yourself down so what I'm
1:31:40 that you run yourself down so what I'm
1:31:41 that you run yourself down so what I'm really saying here is if you get one bad
1:31:42 really saying here is if you get one bad
1:31:42 really saying here is if you get one bad night's sleep should you skip your
1:31:43 night's sleep should you skip your
1:31:43 night's sleep should you skip your workout and you feel like ah you know
1:31:45 workout and you feel like ah you know
1:31:45 workout and you feel like ah you know I'm not feeling sick and should I work
1:31:47 I'm not feeling sick and should I work
1:31:47 I'm not feeling sick and should I work out or should I go back to sleep
1:31:49 out or should I go back to sleep
1:31:49 out or should I go back to sleep probably going back to sleep is the
1:31:51 probably going back to sleep is the
1:31:51 probably going back to sleep is the better idea but if you don't have the
1:31:52 better idea but if you don't have the
1:31:52 better idea but if you don't have the option to go back to sleep for whatever
1:31:53 option to go back to sleep for whatever
1:31:53 option to go back to sleep for whatever reason you can't fall back asleep then
1:31:55 reason you can't fall back asleep then
1:31:55 reason you can't fall back asleep then you would be wise to do a bout of
1:31:58 you would be wise to do a bout of
1:31:58 you would be wise to do a bout of exercise but I would suggest reducing
1:31:59 exercise but I would suggest reducing
1:31:59 exercise but I would suggest reducing the intensity and duration of that
1:32:01 the intensity and duration of that
1:32:01 the intensity and duration of that exercise by about 25% maybe even 50% and
1:32:05 exercise by about 25% maybe even 50% and
1:32:05 exercise by about 25% maybe even 50% and that should allow you to offset any of
1:32:06 that should allow you to offset any of
1:32:06 that should allow you to offset any of the negative effects of sleep
1:32:07 the negative effects of sleep
1:32:08 the negative effects of sleep deprivation for that one night keep in
1:32:09 deprivation for that one night keep in
1:32:09 deprivation for that one night keep in mind exercise is not a replacement for
1:32:12 mind exercise is not a replacement for
1:32:12 mind exercise is not a replacement for sleep and then to allow you to get to
1:32:15 sleep and then to allow you to get to
1:32:15 sleep and then to allow you to get to sleep at the appropriate time later that
1:32:16 sleep at the appropriate time later that
1:32:16 sleep at the appropriate time later that night and back onto a regular schedule
1:32:18 night and back onto a regular schedule
1:32:18 night and back onto a regular schedule keeping your innate immune system tuned
1:32:20 keeping your innate immune system tuned
1:32:20 keeping your innate immune system tuned up and ready to combat any colds or flu
1:32:23 up and ready to combat any colds or flu
1:32:23 up and ready to combat any colds or flu now one more point about exercise and
1:32:24 now one more point about exercise and
1:32:24 now one more point about exercise and here we're also going to dovetail in an
1:32:26 here we're also going to dovetail in an
1:32:26 here we're also going to dovetail in an important point about nutrition in the
1:32:28 important point about nutrition in the
1:32:28 important point about nutrition in the review that I mentioned a few moments
1:32:30 review that I mentioned a few moments
1:32:30 review that I mentioned a few moments ago they cover some of the data from
1:32:33 ago they cover some of the data from
1:32:33 ago they cover some of the data from studies exploring the post exercise
1:32:36 studies exploring the post exercise
1:32:36 studies exploring the post exercise stress response so this is the post
1:32:39 stress response so this is the post
1:32:39 stress response so this is the post exercise induced increase in things like
1:32:41 exercise induced increase in things like
1:32:41 exercise induced increase in things like cortisol those natural killer cells the
1:32:44 cortisol those natural killer cells the
1:32:44 cortisol those natural killer cells the production of white blood cells and so
1:32:46 production of white blood cells and so
1:32:46 production of white blood cells and so on it's very clear that if you are in a
1:32:50 on it's very clear that if you are in a
1:32:50 on it's very clear that if you are in a state of chronic stress because you're
1:32:51 state of chronic stress because you're
1:32:51 state of chronic stress because you're you're exercising a lot Andor because
1:32:53 you're exercising a lot Andor because
1:32:54 you're exercising a lot Andor because you're not sleeping enough or for
1:32:55 you're not sleeping enough or for
1:32:55 you're not sleeping enough or for whatever reason maybe you have a lot of
1:32:56 whatever reason maybe you have a lot of
1:32:57 whatever reason maybe you have a lot of Life stress it's very clear that
1:32:59 Life stress it's very clear that
1:32:59 Life stress it's very clear that ingesting
1:33:00 ingesting
1:33:00 ingesting carbohydrates after exercise can help
1:33:03 carbohydrates after exercise can help
1:33:03 carbohydrates after exercise can help attenuate some of the inflammation that
1:33:05 attenuate some of the inflammation that
1:33:05 attenuate some of the inflammation that exercise
1:33:06 exercise
1:33:06 exercise induces when we talk about carbohydrates
1:33:08 induces when we talk about carbohydrates
1:33:08 induces when we talk about carbohydrates we're talking about rice oatmeal pasta
1:33:11 we're talking about rice oatmeal pasta
1:33:11 we're talking about rice oatmeal pasta those sorts of things soal complex
1:33:13 those sorts of things soal complex
1:33:13 those sorts of things soal complex carbohydrates and fruit post exercise
1:33:16 carbohydrates and fruit post exercise
1:33:16 carbohydrates and fruit post exercise has been shown to attenuate to reduce
1:33:19 has been shown to attenuate to reduce
1:33:19 has been shown to attenuate to reduce some of the markers of inflammation by
1:33:22 some of the markers of inflammation by
1:33:22 some of the markers of inflammation by about 30 to
1:33:23 about 30 to
1:33:23 about 30 to 40% when contrasted with water only
1:33:26 40% when contrasted with water only
1:33:26 40% when contrasted with water only intake especially if you're training
1:33:28 intake especially if you're training
1:33:28 intake especially if you're training fasted so for those of you like me that
1:33:30 fasted so for those of you like me that
1:33:30 fasted so for those of you like me that like to wake up in the morning and just
1:33:31 like to wake up in the morning and just
1:33:31 like to wake up in the morning and just drink fluids you know for me it's water
1:33:33 drink fluids you know for me it's water
1:33:33 drink fluids you know for me it's water y bate coffee and by the way I've said
1:33:37 y bate coffee and by the way I've said
1:33:37 y bate coffee and by the way I've said before that people should delay their
1:33:38 before that people should delay their
1:33:38 before that people should delay their caffeine intake 90 minutes if and only
1:33:40 caffeine intake 90 minutes if and only
1:33:40 caffeine intake 90 minutes if and only if they're experiencing an afternoon
1:33:42 if they're experiencing an afternoon
1:33:42 if they're experiencing an afternoon crash but that if you are exercising
1:33:45 crash but that if you are exercising
1:33:45 crash but that if you are exercising first thing in the morning it's
1:33:46 first thing in the morning it's
1:33:46 first thing in the morning it's perfectly fine to ingest your caffeine
1:33:47 perfectly fine to ingest your caffeine
1:33:47 perfectly fine to ingest your caffeine right away so that gives you increase in
1:33:50 right away so that gives you increase in
1:33:50 right away so that gives you increase in energy for that exercise that's
1:33:51 energy for that exercise that's
1:33:51 energy for that exercise that's certainly what I do on days that I
1:33:53 certainly what I do on days that I
1:33:53 certainly what I do on days that I exercise but if you fast and then you're
1:33:55 exercise but if you fast and then you're
1:33:55 exercise but if you fast and then you're drinking caffeine and then you're
1:33:56 drinking caffeine and then you're
1:33:56 drinking caffeine and then you're exercising and that exercise goes longer
1:33:58 exercising and that exercise goes longer
1:33:59 exercising and that exercise goes longer than 60 Minutes certainly if it goes
1:34:01 than 60 Minutes certainly if it goes
1:34:01 than 60 Minutes certainly if it goes longer than 75 minutes you would do well
1:34:03 longer than 75 minutes you would do well
1:34:03 longer than 75 minutes you would do well to ingest some complex carbohydrates
1:34:05 to ingest some complex carbohydrates
1:34:05 to ingest some complex carbohydrates maybe also some fruit perhaps not
1:34:07 maybe also some fruit perhaps not
1:34:07 maybe also some fruit perhaps not immediately after exercise but within
1:34:09 immediately after exercise but within
1:34:09 immediately after exercise but within the 45 minutes or so or hour or so after
1:34:12 the 45 minutes or so or hour or so after
1:34:12 the 45 minutes or so or hour or so after exercise so that you're not ramping up
1:34:14 exercise so that you're not ramping up
1:34:14 exercise so that you're not ramping up those inflammatory molecules and leaving
1:34:16 those inflammatory molecules and leaving
1:34:16 those inflammatory molecules and leaving them ramped up for many hours into the
1:34:19 them ramped up for many hours into the
1:34:19 them ramped up for many hours into the morning and throughout the day because
1:34:21 morning and throughout the day because
1:34:21 morning and throughout the day because of course this episode is not about
1:34:22 of course this episode is not about
1:34:22 of course this episode is not about exercise and nutrition but here we're
1:34:24 exercise and nutrition but here we're
1:34:24 exercise and nutrition but here we're talking about the role that exercise and
1:34:26 talking about the role that exercise and
1:34:26 talking about the role that exercise and nutrition play in helping us combat
1:34:28 nutrition play in helping us combat
1:34:28 nutrition play in helping us combat colds and flu by increasing the function
1:34:29 colds and flu by increasing the function
1:34:29 colds and flu by increasing the function of that innate immune system and the
1:34:32 of that innate immune system and the
1:34:32 of that innate immune system and the reasons why carbohydrates can have this
1:34:34 reasons why carbohydrates can have this
1:34:34 reasons why carbohydrates can have this effect on cortisol Etc is an interesting
1:34:36 effect on cortisol Etc is an interesting
1:34:36 effect on cortisol Etc is an interesting and important discussion into itself
1:34:38 and important discussion into itself
1:34:38 and important discussion into itself we'll leave it for another episode but
1:34:40 we'll leave it for another episode but
1:34:40 we'll leave it for another episode but keep that in mind also I don't know
1:34:41 keep that in mind also I don't know
1:34:41 keep that in mind also I don't know about you but a nice bowl of oatmeal
1:34:42 about you but a nice bowl of oatmeal
1:34:42 about you but a nice bowl of oatmeal some fruit and a protein drink or some
1:34:44 some fruit and a protein drink or some
1:34:44 some fruit and a protein drink or some eggs after an hour or so of exercise in
1:34:47 eggs after an hour or so of exercise in
1:34:47 eggs after an hour or so of exercise in the morning when I haven't eaten
1:34:48 the morning when I haven't eaten
1:34:48 the morning when I haven't eaten anything since the night before tastes
1:34:50 anything since the night before tastes
1:34:50 anything since the night before tastes really really good so continuing with
1:34:52 really really good so continuing with
1:34:52 really really good so continuing with the theme of things that we can do at
1:34:54 the theme of things that we can do at
1:34:54 the theme of things that we can do at the level of behaviors to improve the
1:34:56 the level of behaviors to improve the
1:34:56 the level of behaviors to improve the function of our innate immune system and
1:34:58 function of our innate immune system and
1:34:58 function of our innate immune system and combat colds and flu perhaps even
1:35:01 combat colds and flu perhaps even
1:35:01 combat colds and flu perhaps even prevent us from getting colds and flu at
1:35:02 prevent us from getting colds and flu at
1:35:02 prevent us from getting colds and flu at all but certainly help combat them if
1:35:05 all but certainly help combat them if
1:35:05 all but certainly help combat them if they've initially made their way into
1:35:07 they've initially made their way into
1:35:07 they've initially made their way into our system but we haven't developed
1:35:08 our system but we haven't developed
1:35:08 our system but we haven't developed full-blown symptoms and we want to
1:35:10 full-blown symptoms and we want to
1:35:10 full-blown symptoms and we want to prevent those full-blown symptoms is the
1:35:13 prevent those full-blown symptoms is the
1:35:13 prevent those full-blown symptoms is the use of deliberate heat exposure in
1:35:14 use of deliberate heat exposure in
1:35:15 use of deliberate heat exposure in particular sauna there's a nice study on
1:35:17 particular sauna there's a nice study on
1:35:17 particular sauna there's a nice study on this that was published very recently
1:35:19 this that was published very recently
1:35:20 this that was published very recently 2023 the title of the study is the
1:35:22 2023 the title of the study is the
1:35:22 2023 the title of the study is the effects of a single and series of
1:35:23 effects of a single and series of
1:35:23 effects of a single and series of finished sauna sessions on the immune
1:35:26 finished sauna sessions on the immune
1:35:26 finished sauna sessions on the immune system response and heat shock protein
1:35:28 system response and heat shock protein
1:35:28 system response and heat shock protein 70 levels in trained and untrained men
1:35:30 70 levels in trained and untrained men
1:35:30 70 levels in trained and untrained men it's a very interesting study they
1:35:32 it's a very interesting study they
1:35:32 it's a very interesting study they compared athletically trained and
1:35:33 compared athletically trained and
1:35:33 compared athletically trained and non-athletic trained men as most of you
1:35:36 non-athletic trained men as most of you
1:35:36 non-athletic trained men as most of you probably know when you get into a hot
1:35:37 probably know when you get into a hot
1:35:38 probably know when you get into a hot sauna heart rate increases there's vasod
1:35:40 sauna heart rate increases there's vasod
1:35:40 sauna heart rate increases there's vasod dilation there's the increase in the
1:35:42 dilation there's the increase in the
1:35:42 dilation there's the increase in the release of heat shock proteins there's
1:35:44 release of heat shock proteins there's
1:35:44 release of heat shock proteins there's the increase in things like dorphin
1:35:47 the increase in things like dorphin
1:35:47 the increase in things like dorphin which if it's sufficiently hot are
1:35:49 which if it's sufficiently hot are
1:35:49 which if it's sufficiently hot are increased to levels that make us feel
1:35:51 increased to levels that make us feel
1:35:51 increased to levels that make us feel kind kind of agitated and not so good we
1:35:53 kind kind of agitated and not so good we
1:35:53 kind kind of agitated and not so good we have to actively calm ourselves in the
1:35:55 have to actively calm ourselves in the
1:35:55 have to actively calm ourselves in the sauna so we're not talking about an easy
1:35:56 sauna so we're not talking about an easy
1:35:57 sauna so we're not talking about an easy cruise at 150° fenhe we're talking about
1:35:59 cruise at 150° fenhe we're talking about
1:35:59 cruise at 150° fenhe we're talking about getting up into the you know 180 degree
1:36:02 getting up into the you know 180 degree
1:36:02 getting up into the you know 180 degree Fahrenheit or 210 degree Fahrenheit
1:36:04 Fahrenheit or 210 degree Fahrenheit
1:36:04 Fahrenheit or 210 degree Fahrenheit range maybe even higher if you're heat
1:36:08 range maybe even higher if you're heat
1:36:08 range maybe even higher if you're heat adapted and that the dorphin makes you
1:36:10 adapted and that the dorphin makes you
1:36:10 adapted and that the dorphin makes you feel lousy in the short term but that it
1:36:12 feel lousy in the short term but that it
1:36:12 feel lousy in the short term but that it upregulates a bunch of different
1:36:13 upregulates a bunch of different
1:36:13 upregulates a bunch of different biological mechanisms that give you kind
1:36:16 biological mechanisms that give you kind
1:36:16 biological mechanisms that give you kind of low-level Euphoria and actually the
1:36:18 of low-level Euphoria and actually the
1:36:18 of low-level Euphoria and actually the capacity to experience more feelings of
1:36:21 capacity to experience more feelings of
1:36:21 capacity to experience more feelings of well-being from the endorphins that you
1:36:23 well-being from the endorphins that you
1:36:23 well-being from the endorphins that you make after you get out of the sauna this
1:36:25 make after you get out of the sauna this
1:36:25 make after you get out of the sauna this is oh so important to understand whether
1:36:27 is oh so important to understand whether
1:36:27 is oh so important to understand whether or not we're talking about exercise or
1:36:28 or not we're talking about exercise or
1:36:28 or not we're talking about exercise or deliberate cold exposure or deliberate
1:36:29 deliberate cold exposure or deliberate
1:36:29 deliberate cold exposure or deliberate heat exposure what happens during the
1:36:32 heat exposure what happens during the
1:36:32 heat exposure what happens during the heat exposure cold exposure exercise is
1:36:35 heat exposure cold exposure exercise is
1:36:35 heat exposure cold exposure exercise is more often than not just the trigger for
1:36:38 more often than not just the trigger for
1:36:38 more often than not just the trigger for the long-term adaptation that we're
1:36:40 the long-term adaptation that we're
1:36:40 the long-term adaptation that we're seeking just like exercise increases
1:36:42 seeking just like exercise increases
1:36:42 seeking just like exercise increases your heart rate and blood pressure but
1:36:44 your heart rate and blood pressure but
1:36:44 your heart rate and blood pressure but then leads to reductions in resting
1:36:46 then leads to reductions in resting
1:36:46 then leads to reductions in resting heart rate and blood pressure and so on
1:36:47 heart rate and blood pressure and so on
1:36:47 heart rate and blood pressure and so on and so forth this study is interesting
1:36:49 and so forth this study is interesting
1:36:49 and so forth this study is interesting and there are a lot of different
1:36:50 and there are a lot of different
1:36:50 and there are a lot of different takeaways from this study because they
1:36:51 takeaways from this study because they
1:36:51 takeaways from this study because they compare these two different
1:36:52 compare these two different
1:36:53 compare these two different populations I'll just give you the top
1:36:55 populations I'll just give you the top
1:36:56 populations I'll just give you the top Contour of what the protocol entailed
1:36:57 Contour of what the protocol entailed
1:36:57 Contour of what the protocol entailed there were 10 sauna sessions each of
1:36:59 there were 10 sauna sessions each of
1:36:59 there were 10 sauna sessions each of those sauna sessions were three rounds
1:37:03 those sauna sessions were three rounds
1:37:03 those sauna sessions were three rounds of 15 minutes of sauna so one session
1:37:05 of 15 minutes of sauna so one session
1:37:05 of 15 minutes of sauna so one session meant going into the sauna the sauna was
1:37:09 meant going into the sauna the sauna was
1:37:09 meant going into the sauna the sauna was of a given temperature but I think for
1:37:10 of a given temperature but I think for
1:37:10 of a given temperature but I think for most people what's going to work in
1:37:12 most people what's going to work in
1:37:12 most people what's going to work in terms of what parallels the study is
1:37:13 terms of what parallels the study is
1:37:13 terms of what parallels the study is going to be somewhere between 176 and
1:37:15 going to be somewhere between 176 and
1:37:15 going to be somewhere between 176 and 210 degrees Fahrenheit depending on how
1:37:17 210 degrees Fahrenheit depending on how
1:37:17 210 degrees Fahrenheit depending on how heat adapted you are always be safe
1:37:19 heat adapted you are always be safe
1:37:19 heat adapted you are always be safe don't do this if you're pregnant don't
1:37:21 don't do this if you're pregnant don't
1:37:21 don't do this if you're pregnant don't this if you're a child Etc so they're
1:37:24 this if you're a child Etc so they're
1:37:24 this if you're a child Etc so they're doing three rounds of 15 minutes each
1:37:26 doing three rounds of 15 minutes each
1:37:26 doing three rounds of 15 minutes each separated by 2 minutes during that 2
1:37:28 separated by 2 minutes during that 2
1:37:28 separated by 2 minutes during that 2 minutes they take a cool shower where
1:37:30 minutes they take a cool shower where
1:37:30 minutes they take a cool shower where they cool off in some way they're not
1:37:32 they cool off in some way they're not
1:37:32 they cool off in some way they're not going into a cold plunge but they're
1:37:33 going into a cold plunge but they're
1:37:33 going into a cold plunge but they're cooling off with a cool
1:37:35 cooling off with a cool
1:37:35 cooling off with a cool shower and they're doing that three
1:37:37 shower and they're doing that three
1:37:38 shower and they're doing that three times that's one
1:37:39 times that's one
1:37:39 times that's one session they do 10 sessions those sauna
1:37:42 session they do 10 sessions those sauna
1:37:42 session they do 10 sessions those sauna sessions were spaced apart by at least a
1:37:44 sessions were spaced apart by at least a
1:37:44 sessions were spaced apart by at least a few days and the entire experiment
1:37:47 few days and the entire experiment
1:37:47 few days and the entire experiment meaning all 10 sessions were completed
1:37:49 meaning all 10 sessions were completed
1:37:49 meaning all 10 sessions were completed within a 3-we period and then a bunch of
1:37:51 within a 3-we period and then a bunch of
1:37:51 within a 3-we period and then a bunch of things were measured like the amount of
1:37:54 things were measured like the amount of
1:37:54 things were measured like the amount of white blood cells and immune cells that
1:37:55 white blood cells and immune cells that
1:37:55 white blood cells and immune cells that were deployed after the first session
1:37:58 were deployed after the first session
1:37:58 were deployed after the first session versus the third versus the eth versus
1:38:00 versus the third versus the eth versus
1:38:00 versus the third versus the eth versus the 10th and so on as well as the levels
1:38:02 the 10th and so on as well as the levels
1:38:02 the 10th and so on as well as the levels of cortisol and inflammatory markers
1:38:04 of cortisol and inflammatory markers
1:38:04 of cortisol and inflammatory markers there are a lot of different things
1:38:05 there are a lot of different things
1:38:05 there are a lot of different things measured in this study here's what we
1:38:08 measured in this study here's what we
1:38:08 measured in this study here's what we know sauna baths as they're calling them
1:38:11 know sauna baths as they're calling them
1:38:11 know sauna baths as they're calling them resulted in a statistically significant
1:38:13 resulted in a statistically significant
1:38:13 resulted in a statistically significant increase in cortisol concentration after
1:38:15 increase in cortisol concentration after
1:38:15 increase in cortisol concentration after the first and the 10th sauna session
1:38:18 the first and the 10th sauna session
1:38:18 the first and the 10th sauna session okay so every time you go into the sauna
1:38:21 okay so every time you go into the sauna
1:38:21 okay so every time you go into the sauna you're getting an increase in cortisol
1:38:22 you're getting an increase in cortisol
1:38:22 you're getting an increase in cortisol we know that because the heat is a
1:38:23 we know that because the heat is a
1:38:23 we know that because the heat is a stressor again don't think about heat as
1:38:26 stressor again don't think about heat as
1:38:26 stressor again don't think about heat as oh you're just kind of relaxing in the
1:38:28 oh you're just kind of relaxing in the
1:38:28 oh you're just kind of relaxing in the onet so nice you're getting a cortisol
1:38:30 onet so nice you're getting a cortisol
1:38:30 onet so nice you're getting a cortisol response cortisol is a glucocorticoid
1:38:33 response cortisol is a glucocorticoid
1:38:33 response cortisol is a glucocorticoid stress hormone as it's sometimes called
1:38:35 stress hormone as it's sometimes called
1:38:35 stress hormone as it's sometimes called which can be a good thing if it sets in
1:38:37 which can be a good thing if it sets in
1:38:37 which can be a good thing if it sets in motion a number of other things such as
1:38:39 motion a number of other things such as
1:38:39 motion a number of other things such as the increase in the activity of the
1:38:40 the increase in the activity of the
1:38:40 the increase in the activity of the anate immune system and indeed that is
1:38:42 anate immune system and indeed that is
1:38:42 anate immune system and indeed that is what they observed after and here I'm
1:38:45 what they observed after and here I'm
1:38:45 what they observed after and here I'm paraphrasing after the first and 10th
1:38:47 paraphrasing after the first and 10th
1:38:47 paraphrasing after the first and 10th Saab baths they witnessed an increase in
1:38:51 Saab baths they witnessed an increase in
1:38:51 Saab baths they witnessed an increase in lucite count lucaites are a particular
1:38:52 lucite count lucaites are a particular
1:38:52 lucite count lucaites are a particular type of cell of the inate immune system
1:38:55 type of cell of the inate immune system
1:38:55 type of cell of the inate immune system however only after the last sauna
1:38:56 however only after the last sauna
1:38:56 however only after the last sauna session did this change reach
1:38:59 session did this change reach
1:38:59 session did this change reach statistical significance in the trained
1:39:00 statistical significance in the trained
1:39:01 statistical significance in the trained group so what they observed was that
1:39:03 group so what they observed was that
1:39:03 group so what they observed was that athletes who are trained are used to
1:39:05 athletes who are trained are used to
1:39:05 athletes who are trained are used to being in high heat conditions because of
1:39:07 being in high heat conditions because of
1:39:07 being in high heat conditions because of their athletic training people who are
1:39:09 their athletic training people who are
1:39:09 their athletic training people who are not trained in athletics are not used to
1:39:12 not trained in athletics are not used to
1:39:12 not trained in athletics are not used to that there are a lot of different ways
1:39:13 that there are a lot of different ways
1:39:14 that there are a lot of different ways to look at these data but the simplest
1:39:16 to look at these data but the simplest
1:39:16 to look at these data but the simplest takeaway is that if you are already very
1:39:18 takeaway is that if you are already very
1:39:18 takeaway is that if you are already very heat adapted because you do sauna
1:39:20 heat adapted because you do sauna
1:39:20 heat adapted because you do sauna regularly or you exercise regularly well
1:39:23 regularly or you exercise regularly well
1:39:23 regularly or you exercise regularly well then it's going to take a stronger
1:39:25 then it's going to take a stronger
1:39:25 then it's going to take a stronger stimulus or more sauna either longer or
1:39:28 stimulus or more sauna either longer or
1:39:28 stimulus or more sauna either longer or hotter or more frequent to get the sorts
1:39:31 hotter or more frequent to get the sorts
1:39:31 hotter or more frequent to get the sorts of increases in innate immune response
1:39:34 of increases in innate immune response
1:39:34 of increases in innate immune response as compared to someone who's never done
1:39:36 as compared to someone who's never done
1:39:36 as compared to someone who's never done sauna who's not exercising regularly and
1:39:39 sauna who's not exercising regularly and
1:39:39 sauna who's not exercising regularly and that just makes sense if something isn't
1:39:41 that just makes sense if something isn't
1:39:41 that just makes sense if something isn't stressful to you you're not going to get
1:39:42 stressful to you you're not going to get
1:39:42 stressful to you you're not going to get the stimulation of that innate immune
1:39:44 the stimulation of that innate immune
1:39:44 the stimulation of that innate immune response and the overall takeaway from
1:39:46 response and the overall takeaway from
1:39:46 response and the overall takeaway from this study was that I do believe that if
1:39:49 this study was that I do believe that if
1:39:49 this study was that I do believe that if you're feeling run down a little bit bit
1:39:52 you're feeling run down a little bit bit
1:39:52 you're feeling run down a little bit bit or if you're just trying to keep colds
1:39:54 or if you're just trying to keep colds
1:39:55 or if you're just trying to keep colds and flu at Bay having some regular is
1:39:58 and flu at Bay having some regular is
1:39:58 and flu at Bay having some regular is practice of getting into the sauna for
1:40:00 practice of getting into the sauna for
1:40:00 practice of getting into the sauna for three rounds of 15 minutes separated by
1:40:02 three rounds of 15 minutes separated by
1:40:02 three rounds of 15 minutes separated by two-minute cool off you don't
1:40:03 two-minute cool off you don't
1:40:03 two-minute cool off you don't necessarily have to do a cold shower or
1:40:05 necessarily have to do a cold shower or
1:40:05 necessarily have to do a cold shower or a cold Plunge in between although I
1:40:06 a cold Plunge in between although I
1:40:07 a cold Plunge in between although I don't see why you couldn't or wouldn't
1:40:09 don't see why you couldn't or wouldn't
1:40:09 don't see why you couldn't or wouldn't you could also just get out of the sauna
1:40:10 you could also just get out of the sauna
1:40:11 you could also just get out of the sauna and be in the cool air and then get back
1:40:12 and be in the cool air and then get back
1:40:12 and be in the cool air and then get back in or perhaps you do something more akin
1:40:15 in or perhaps you do something more akin
1:40:15 in or perhaps you do something more akin to what's been shown in other studies
1:40:17 to what's been shown in other studies
1:40:17 to what's been shown in other studies that explore the relationship between
1:40:18 that explore the relationship between
1:40:18 that explore the relationship between heat exposure and immune response which
1:40:20 heat exposure and immune response which
1:40:20 heat exposure and immune response which is to do two rounds of 20 minutes or one
1:40:23 is to do two rounds of 20 minutes or one
1:40:23 is to do two rounds of 20 minutes or one round of 30 minutes in the sauna
1:40:25 round of 30 minutes in the sauna
1:40:25 round of 30 minutes in the sauna whatever you can do safely and
1:40:26 whatever you can do safely and
1:40:26 whatever you can do safely and comfortably keep in mind safety is Key
1:40:28 comfortably keep in mind safety is Key
1:40:28 comfortably keep in mind safety is Key Don't harm yourself I say that not to
1:40:29 Don't harm yourself I say that not to
1:40:29 Don't harm yourself I say that not to protect me but to protect
1:40:31 protect me but to protect
1:40:31 protect me but to protect you that sauna is an effective way of
1:40:35 you that sauna is an effective way of
1:40:35 you that sauna is an effective way of increasing the activity of the inate
1:40:37 increasing the activity of the inate
1:40:37 increasing the activity of the inate immune system it increases Lucy levels
1:40:40 immune system it increases Lucy levels
1:40:40 immune system it increases Lucy levels yes it increases cortisol levels but in
1:40:42 yes it increases cortisol levels but in
1:40:42 yes it increases cortisol levels but in a way that promote the activity of the
1:40:45 a way that promote the activity of the
1:40:45 a way that promote the activity of the inate immune system however and here we
1:40:47 inate immune system however and here we
1:40:47 inate immune system however and here we are back to exactly the same thing we
1:40:48 are back to exactly the same thing we
1:40:49 are back to exactly the same thing we said about exercise if you're already
1:40:51 said about exercise if you're already
1:40:51 said about exercise if you're already feeling really rund down feeling kind of
1:40:53 feeling really rund down feeling kind of
1:40:53 feeling really rund down feeling kind of heaviness in the body you don't feel
1:40:55 heaviness in the body you don't feel
1:40:55 heaviness in the body you don't feel well you're starting to get some
1:40:56 well you're starting to get some
1:40:56 well you're starting to get some sniffles don't get in a very hot sauna
1:41:00 sniffles don't get in a very hot sauna
1:41:00 sniffles don't get in a very hot sauna but for sake of keeping colds and flu at
1:41:03 but for sake of keeping colds and flu at
1:41:03 but for sake of keeping colds and flu at Bay sure do three rounds of 15 minutes
1:41:06 Bay sure do three rounds of 15 minutes
1:41:06 Bay sure do three rounds of 15 minutes in the sauna between 176 degrees 210
1:41:08 in the sauna between 176 degrees 210
1:41:08 in the sauna between 176 degrees 210 degrees whatever you can safely tolerate
1:41:10 degrees whatever you can safely tolerate
1:41:11 degrees whatever you can safely tolerate take those two-minute breaks in between
1:41:12 take those two-minute breaks in between
1:41:12 take those two-minute breaks in between maybe do a cold shower or coolish shower
1:41:14 maybe do a cold shower or coolish shower
1:41:14 maybe do a cold shower or coolish shower maybe just stand outside the sauna in
1:41:16 maybe just stand outside the sauna in
1:41:16 maybe just stand outside the sauna in between if you're feeling really strong
1:41:18 between if you're feeling really strong
1:41:18 between if you're feeling really strong do a coal plunge for a minut two minutes
1:41:21 do a coal plunge for a minut two minutes
1:41:21 do a coal plunge for a minut two minutes in between you don't have to but you
1:41:22 in between you don't have to but you
1:41:22 in between you don't have to but you certainly could and then get back in and
1:41:25 certainly could and then get back in and
1:41:25 certainly could and then get back in and then repeat or just do one 20 minute
1:41:27 then repeat or just do one 20 minute
1:41:27 then repeat or just do one 20 minute session or 30 minute session all of
1:41:29 session or 30 minute session all of
1:41:29 session or 30 minute session all of which have been shown to promote the
1:41:30 which have been shown to promote the
1:41:30 which have been shown to promote the activity of the Nate immune system
1:41:32 activity of the Nate immune system
1:41:32 activity of the Nate immune system however and I realize I said this before
1:41:34 however and I realize I said this before
1:41:34 however and I realize I said this before but I feel like I need to say it again
1:41:35 but I feel like I need to say it again
1:41:35 but I feel like I need to say it again especially For You hardcore exercisers
1:41:37 especially For You hardcore exercisers
1:41:38 especially For You hardcore exercisers or people that really feel like oh I can
1:41:39 or people that really feel like oh I can
1:41:39 or people that really feel like oh I can push through if you're already sick and
1:41:42 push through if you're already sick and
1:41:42 push through if you're already sick and you have the symptoms of a colder flu
1:41:44 you have the symptoms of a colder flu
1:41:44 you have the symptoms of a colder flu you want to limit the amount of stress
1:41:46 you want to limit the amount of stress
1:41:46 you want to limit the amount of stress to your body you want to get into bed
1:41:48 to your body you want to get into bed
1:41:48 to your body you want to get into bed and sleep if you can't sleep you want to
1:41:50 and sleep if you can't sleep you want to
1:41:50 and sleep if you can't sleep you want to relax you do not want to exercise you
1:41:53 relax you do not want to exercise you
1:41:53 relax you do not want to exercise you should not exercise not only do you
1:41:54 should not exercise not only do you
1:41:54 should not exercise not only do you stand to get other people ill by going
1:41:57 stand to get other people ill by going
1:41:57 stand to get other people ill by going places where you exercise but even if
1:41:58 places where you exercise but even if
1:41:58 places where you exercise but even if you exercise at home or in total
1:42:00 you exercise at home or in total
1:42:00 you exercise at home or in total isolation you're going to prolong the
1:42:02 isolation you're going to prolong the
1:42:02 isolation you're going to prolong the duration of that illness because there
1:42:03 duration of that illness because there
1:42:03 duration of that illness because there are many many reasons why being still
1:42:07 are many many reasons why being still
1:42:07 are many many reasons why being still slowing your circulation and allowing
1:42:08 slowing your circulation and allowing
1:42:08 slowing your circulation and allowing your innate and then in that case your
1:42:10 your innate and then in that case your
1:42:10 your innate and then in that case your adaptive immune system to kick in and
1:42:12 adaptive immune system to kick in and
1:42:12 adaptive immune system to kick in and combat those infections is going to get
1:42:13 combat those infections is going to get
1:42:13 combat those infections is going to get you back into a regular exercise and
1:42:15 you back into a regular exercise and
1:42:15 you back into a regular exercise and work regimen much much faster than would
1:42:17 work regimen much much faster than would
1:42:17 work regimen much much faster than would be the case if you were to push through
1:42:20 be the case if you were to push through
1:42:20 be the case if you were to push through okay so now we get to the portion of the
1:42:21 okay so now we get to the portion of the
1:42:21 okay so now we get to the portion of the discussion that I think probably many
1:42:24 discussion that I think probably many
1:42:24 discussion that I think probably many people are anticipating which is what
1:42:26 people are anticipating which is what
1:42:27 people are anticipating which is what can you take to reduce the probability
1:42:30 can you take to reduce the probability
1:42:30 can you take to reduce the probability of getting a colder flu or shorten the
1:42:33 of getting a colder flu or shorten the
1:42:33 of getting a colder flu or shorten the duration of a colder flu and I actually
1:42:35 duration of a colder flu and I actually
1:42:35 duration of a colder flu and I actually put out a call on social media I asked
1:42:38 put out a call on social media I asked
1:42:38 put out a call on social media I asked the question on Instagram and on X
1:42:40 the question on Instagram and on X
1:42:40 the question on Instagram and on X formerly called Twitter you know what do
1:42:42 formerly called Twitter you know what do
1:42:42 formerly called Twitter you know what do you do for a colder flu and what are you
1:42:44 you do for a colder flu and what are you
1:42:44 you do for a colder flu and what are you curious about in terms of what one can
1:42:46 curious about in terms of what one can
1:42:46 curious about in terms of what one can take for cold or flu and I got thousands
1:42:49 take for cold or flu and I got thousands
1:42:49 take for cold or flu and I got thousands upon thousands of answers
1:42:51 upon thousands of answers
1:42:51 upon thousands of answers however many of those answers converged
1:42:53 however many of those answers converged
1:42:53 however many of those answers converged on some common things things like taking
1:42:55 on some common things things like taking
1:42:55 on some common things things like taking garlic I heard for instance that some
1:42:57 garlic I heard for instance that some
1:42:57 garlic I heard for instance that some people are chewing a raw clove of garlic
1:42:58 people are chewing a raw clove of garlic
1:42:58 people are chewing a raw clove of garlic every day during the winter um I heard
1:43:01 every day during the winter um I heard
1:43:01 every day during the winter um I heard about people who take fermented garlic
1:43:03 about people who take fermented garlic
1:43:03 about people who take fermented garlic some people swear by eonia some people
1:43:06 some people swear by eonia some people
1:43:06 some people swear by eonia some people swear by eonia vitamin C and Zinc now
1:43:09 swear by eonia vitamin C and Zinc now
1:43:09 swear by eonia vitamin C and Zinc now there are far too many compounds that
1:43:11 there are far too many compounds that
1:43:11 there are far too many compounds that exist in the wellness and indeed in the
1:43:13 exist in the wellness and indeed in the
1:43:13 exist in the wellness and indeed in the medical literature to cover all of them
1:43:15 medical literature to cover all of them
1:43:15 medical literature to cover all of them so I'm going to highlight a few that I
1:43:17 so I'm going to highlight a few that I
1:43:17 so I'm going to highlight a few that I think are especially interesting and
1:43:19 think are especially interesting and
1:43:19 think are especially interesting and that have been shown in p reviewed
1:43:21 that have been shown in p reviewed
1:43:21 that have been shown in p reviewed science to be potentially useful some of
1:43:24 science to be potentially useful some of
1:43:24 science to be potentially useful some of these you've heard of before and some of
1:43:26 these you've heard of before and some of
1:43:26 these you've heard of before and some of them I think are going to be surprising
1:43:27 them I think are going to be surprising
1:43:27 them I think are going to be surprising or at least new to you first let's
1:43:30 or at least new to you first let's
1:43:30 or at least new to you first let's consider what most people believe to be
1:43:32 consider what most people believe to be
1:43:32 consider what most people believe to be a very effective way to hasten colds or
1:43:35 a very effective way to hasten colds or
1:43:35 a very effective way to hasten colds or flu that is to make them last shorter
1:43:38 flu that is to make them last shorter
1:43:38 flu that is to make them last shorter duration of time than they would
1:43:40 duration of time than they would
1:43:40 duration of time than they would otherwise maybe even prevent colds or
1:43:42 otherwise maybe even prevent colds or
1:43:42 otherwise maybe even prevent colds or flu the big one there is vitamin C we
1:43:44 flu the big one there is vitamin C we
1:43:44 flu the big one there is vitamin C we hear all the time vitamin C antioxidant
1:43:47 hear all the time vitamin C antioxidant
1:43:47 hear all the time vitamin C antioxidant I grew up in an area where the Noel
1:43:49 I grew up in an area where the Noel
1:43:49 I grew up in an area where the Noel prize winning chemist lonus Pauling who
1:43:52 prize winning chemist lonus Pauling who
1:43:52 prize winning chemist lonus Pauling who was a fanatic about vitamin C he took
1:43:53 was a fanatic about vitamin C he took
1:43:54 was a fanatic about vitamin C he took many many grams of vitamin C each day
1:43:56 many many grams of vitamin C each day
1:43:56 many many grams of vitamin C each day used to tout the benefits of vitamin
1:43:59 used to tout the benefits of vitamin
1:43:59 used to tout the benefits of vitamin C here's the deal there is some evidence
1:44:03 C here's the deal there is some evidence
1:44:03 C here's the deal there is some evidence and it's not great frankly that points
1:44:06 and it's not great frankly that points
1:44:06 and it's not great frankly that points to the fact that taking 6 to8 grams
1:44:10 to the fact that taking 6 to8 grams
1:44:10 to the fact that taking 6 to8 grams grams so that's 6,000 to 8,000
1:44:12 grams so that's 6,000 to 8,000
1:44:12 grams so that's 6,000 to 8,000 milligrams of Vitamin C per day that is
1:44:15 milligrams of Vitamin C per day that is
1:44:15 milligrams of Vitamin C per day that is a lot of vitamin
1:44:16 a lot of vitamin
1:44:16 a lot of vitamin C each day can
1:44:21 C each day can
1:44:21 C each day can perhaps delay the onset of a cold or
1:44:23 perhaps delay the onset of a cold or
1:44:23 perhaps delay the onset of a cold or shorten the duration of a cold so here
1:44:27 shorten the duration of a cold so here
1:44:27 shorten the duration of a cold so here we're talking about very high doses and
1:44:29 we're talking about very high doses and
1:44:29 we're talking about very high doses and not a very robust effect I should
1:44:31 not a very robust effect I should
1:44:31 not a very robust effect I should mention that for most people who aren't
1:44:33 mention that for most people who aren't
1:44:33 mention that for most people who aren't accustomed to taking much vitamin C if
1:44:36 accustomed to taking much vitamin C if
1:44:36 accustomed to taking much vitamin C if you were to take 6 to eight grams of
1:44:38 you were to take 6 to eight grams of
1:44:38 you were to take 6 to eight grams of vitamin C in capsule or powder or pill
1:44:40 vitamin C in capsule or powder or pill
1:44:40 vitamin C in capsule or powder or pill form chances are you're going to
1:44:41 form chances are you're going to
1:44:41 form chances are you're going to experience some significant gastric
1:44:43 experience some significant gastric
1:44:43 experience some significant gastric distress some people can build up to
1:44:45 distress some people can build up to
1:44:45 distress some people can build up to that level or take it with food in a way
1:44:48 that level or take it with food in a way
1:44:48 that level or take it with food in a way that doesn't cause that gastric distress
1:44:50 that doesn't cause that gastric distress
1:44:50 that doesn't cause that gastric distress but many people will experience gastric
1:44:53 but many people will experience gastric
1:44:53 but many people will experience gastric distress there's been a lot said about
1:44:55 distress there's been a lot said about
1:44:55 distress there's been a lot said about vitamin C and its other potential roles
1:44:56 vitamin C and its other potential roles
1:44:56 vitamin C and its other potential roles in our physiology and I don't want to
1:44:58 in our physiology and I don't want to
1:44:58 in our physiology and I don't want to touch on those now because it may have
1:45:00 touch on those now because it may have
1:45:00 touch on those now because it may have some interesting roles in other aspects
1:45:01 some interesting roles in other aspects
1:45:01 some interesting roles in other aspects of our physiology but I have to say that
1:45:04 of our physiology but I have to say that
1:45:04 of our physiology but I have to say that in scouring the literature on vitamin C
1:45:08 in scouring the literature on vitamin C
1:45:08 in scouring the literature on vitamin C I encountered a recent paper so this was
1:45:11 I encountered a recent paper so this was
1:45:11 I encountered a recent paper so this was published in 2023 and the title of this
1:45:14 published in 2023 and the title of this
1:45:14 published in 2023 and the title of this paper is retraction extra dose of
1:45:18 paper is retraction extra dose of
1:45:18 paper is retraction extra dose of vitamin C based on a daily
1:45:19 vitamin C based on a daily
1:45:19 vitamin C based on a daily supplementation shorten the common cold
1:45:21 supplementation shorten the common cold
1:45:21 supplementation shorten the common cold a metaanalysis of nine randomized
1:45:23 a metaanalysis of nine randomized
1:45:23 a metaanalysis of nine randomized controlled
1:45:24 controlled
1:45:24 controlled trials what is this paper that was
1:45:26 trials what is this paper that was
1:45:26 trials what is this paper that was recently published why is retraction the
1:45:28 recently published why is retraction the
1:45:28 recently published why is retraction the first word in the title Well turns out
1:45:32 first word in the title Well turns out
1:45:32 first word in the title Well turns out that the metaanalysis of nine randomized
1:45:34 that the metaanalysis of nine randomized
1:45:34 that the metaanalysis of nine randomized control trials showing a small but
1:45:38 control trials showing a small but
1:45:38 control trials showing a small but significant Improvement in the outcomes
1:45:40 significant Improvement in the outcomes
1:45:40 significant Improvement in the outcomes for colds and flu or reduction in
1:45:42 for colds and flu or reduction in
1:45:42 for colds and flu or reduction in probability of getting colds and flu
1:45:44 probability of getting colds and flu
1:45:44 probability of getting colds and flu that study was retracted and it was
1:45:46 that study was retracted and it was
1:45:46 that study was retracted and it was retracted on the basis of multiple
1:45:50 retracted on the basis of multiple
1:45:50 retracted on the basis of multiple instances of an error in which the
1:45:52 instances of an error in which the
1:45:52 instances of an error in which the placebo groups had been double counted
1:45:54 placebo groups had been double counted
1:45:54 placebo groups had been double counted in Trials more than the two intervention
1:45:56 in Trials more than the two intervention
1:45:56 in Trials more than the two intervention arms so there were some serious data
1:45:58 arms so there were some serious data
1:45:58 arms so there were some serious data analysis flaws in that metaanalysis now
1:46:01 analysis flaws in that metaanalysis now
1:46:01 analysis flaws in that metaanalysis now that is not to say that vitamin C is of
1:46:03 that is not to say that vitamin C is of
1:46:03 that is not to say that vitamin C is of zero benefit for reducing the
1:46:06 zero benefit for reducing the
1:46:06 zero benefit for reducing the probability of colds and flu but must
1:46:08 probability of colds and flu but must
1:46:08 probability of colds and flu but must say provided that you're getting
1:46:10 say provided that you're getting
1:46:10 say provided that you're getting sufficient amounts of vitamin C from
1:46:12 sufficient amounts of vitamin C from
1:46:12 sufficient amounts of vitamin C from your food intake maybe you're also get a
1:46:14 your food intake maybe you're also get a
1:46:14 your food intake maybe you're also get a little bit in your vitamin mineral
1:46:15 little bit in your vitamin mineral
1:46:15 little bit in your vitamin mineral supplement or if you take a foundational
1:46:17 supplement or if you take a foundational
1:46:17 supplement or if you take a foundational supplement like ag1 or something similar
1:46:21 supplement like ag1 or something similar
1:46:21 supplement like ag1 or something similar almost certainly you're getting enough
1:46:22 almost certainly you're getting enough
1:46:22 almost certainly you're getting enough vitamin C it does not seem that taking
1:46:25 vitamin C it does not seem that taking
1:46:25 vitamin C it does not seem that taking high doses of vitamin C and I would
1:46:27 high doses of vitamin C and I would
1:46:27 high doses of vitamin C and I would Place 6 to8 grams of vitamin C in the
1:46:29 Place 6 to8 grams of vitamin C in the
1:46:29 Place 6 to8 grams of vitamin C in the high dose range is going to be effective
1:46:32 high dose range is going to be effective
1:46:32 high dose range is going to be effective for treating or preventing colds and flu
1:46:35 for treating or preventing colds and flu
1:46:35 for treating or preventing colds and flu so more data may arrive in the near
1:46:37 so more data may arrive in the near
1:46:37 so more data may arrive in the near future but vitamin C is probably not a
1:46:39 future but vitamin C is probably not a
1:46:39 future but vitamin C is probably not a very good investment if you're taking it
1:46:41 very good investment if you're taking it
1:46:41 very good investment if you're taking it solely for the purpose of enhancing your
1:46:43 solely for the purpose of enhancing your
1:46:43 solely for the purpose of enhancing your immune system function and staving off
1:46:46 immune system function and staving off
1:46:46 immune system function and staving off colds and flu now what about vitamin D
1:46:48 colds and flu now what about vitamin D
1:46:48 colds and flu now what about vitamin D we hear a lot these days about the
1:46:49 we hear a lot these days about the
1:46:49 we hear a lot these days about the importance of having sufficient vitamin
1:46:51 importance of having sufficient vitamin
1:46:51 importance of having sufficient vitamin D levels and ideally everyone would get
1:46:53 D levels and ideally everyone would get
1:46:53 D levels and ideally everyone would get their vitamin D levels measured by
1:46:55 their vitamin D levels measured by
1:46:55 their vitamin D levels measured by regular blood test I do get my blood
1:46:56 regular blood test I do get my blood
1:46:56 regular blood test I do get my blood work done every 6 months I find it be
1:46:58 work done every 6 months I find it be
1:46:58 work done every 6 months I find it be incredibly informative tells me what's
1:47:00 incredibly informative tells me what's
1:47:00 incredibly informative tells me what's going on below the hood in ways that I
1:47:02 going on below the hood in ways that I
1:47:02 going on below the hood in ways that I never could be aware of where I not to
1:47:04 never could be aware of where I not to
1:47:05 never could be aware of where I not to get that test but I realize that there's
1:47:06 get that test but I realize that there's
1:47:06 get that test but I realize that there's a cost to those tests and not everyone
1:47:08 a cost to those tests and not everyone
1:47:08 a cost to those tests and not everyone can afford
1:47:09 can afford
1:47:09 can afford them I think most Physicians would agree
1:47:13 them I think most Physicians would agree
1:47:13 them I think most Physicians would agree that supplementing with anywhere from a
1:47:15 that supplementing with anywhere from a
1:47:15 that supplementing with anywhere from a th000 to 2,000 IU of vitamin D per day
1:47:18 th000 to 2,000 IU of vitamin D per day
1:47:18 th000 to 2,000 IU of vitamin D per day is probably safe for most people and
1:47:20 is probably safe for most people and
1:47:20 is probably safe for most people and will buffer that level of vitamin D in
1:47:23 will buffer that level of vitamin D in
1:47:23 will buffer that level of vitamin D in their system such that they're unlikely
1:47:25 their system such that they're unlikely
1:47:25 their system such that they're unlikely to be deficient and unlikely to far
1:47:28 to be deficient and unlikely to far
1:47:28 to be deficient and unlikely to far exceed what's safe in the
1:47:30 exceed what's safe in the
1:47:30 exceed what's safe in the body however there are people who need
1:47:33 body however there are people who need
1:47:33 body however there are people who need higher levels of vitamin D
1:47:34 higher levels of vitamin D
1:47:34 higher levels of vitamin D supplementation in order to achieve
1:47:36 supplementation in order to achieve
1:47:36 supplementation in order to achieve sufficient amounts of vitamin D for
1:47:37 sufficient amounts of vitamin D for
1:47:37 sufficient amounts of vitamin D for their mental health and physical health
1:47:39 their mental health and physical health
1:47:39 their mental health and physical health I mean vitamin D is involved in a lot of
1:47:41 I mean vitamin D is involved in a lot of
1:47:41 I mean vitamin D is involved in a lot of different processes in the brain and
1:47:43 different processes in the brain and
1:47:43 different processes in the brain and body now it is clear that people who are
1:47:47 body now it is clear that people who are
1:47:47 body now it is clear that people who are vitamin D deficient so these are people
1:47:49 vitamin D deficient so these are people
1:47:49 vitamin D deficient so these are people whose vitamin D level levels have been
1:47:51 whose vitamin D level levels have been
1:47:51 whose vitamin D level levels have been measured oftentimes have diminished
1:47:54 measured oftentimes have diminished
1:47:54 measured oftentimes have diminished immune system function and are more
1:47:56 immune system function and are more
1:47:56 immune system function and are more prone to acute respiratory tract
1:47:58 prone to acute respiratory tract
1:47:58 prone to acute respiratory tract infections there's a very lengthy and
1:48:01 infections there's a very lengthy and
1:48:01 infections there's a very lengthy and very interesting review entitled vitamin
1:48:03 very interesting review entitled vitamin
1:48:03 very interesting review entitled vitamin D supplementation to prevent acute
1:48:05 D supplementation to prevent acute
1:48:05 D supplementation to prevent acute respiratory tract infections systematic
1:48:06 respiratory tract infections systematic
1:48:06 respiratory tract infections systematic review and metaanalysis of individual
1:48:08 review and metaanalysis of individual
1:48:08 review and metaanalysis of individual participant data this is a beast of a
1:48:11 participant data this is a beast of a
1:48:11 participant data this is a beast of a thing um I did read it all very very
1:48:13 thing um I did read it all very very
1:48:13 thing um I did read it all very very interesting many many
1:48:15 interesting many many
1:48:15 interesting many many studies the exact takeaways from a large
1:48:18 studies the exact takeaways from a large
1:48:18 studies the exact takeaways from a large review like this of 20 randomized
1:48:21 review like this of 20 randomized
1:48:21 review like this of 20 randomized control trials is a little bit tricky I
1:48:24 control trials is a little bit tricky I
1:48:24 control trials is a little bit tricky I mean they did conclude that vitamin D
1:48:25 mean they did conclude that vitamin D
1:48:25 mean they did conclude that vitamin D supplementation did reduce the risk of
1:48:27 supplementation did reduce the risk of
1:48:27 supplementation did reduce the risk of acute respiratory tract infection among
1:48:29 acute respiratory tract infection among
1:48:29 acute respiratory tract infection among all the participants however the degree
1:48:32 all the participants however the degree
1:48:32 all the participants however the degree of prevention was small to moderate in
1:48:36 of prevention was small to moderate in
1:48:36 of prevention was small to moderate in some cases they did point out however
1:48:38 some cases they did point out however
1:48:39 some cases they did point out however that just because people with low levels
1:48:40 that just because people with low levels
1:48:40 that just because people with low levels of vitamin D tend to get colds and flu
1:48:43 of vitamin D tend to get colds and flu
1:48:43 of vitamin D tend to get colds and flu more often than people that don't does
1:48:46 more often than people that don't does
1:48:46 more often than people that don't does not necessarily mean that vitamin D
1:48:49 not necessarily mean that vitamin D
1:48:49 not necessarily mean that vitamin D deficiencies are the reason for that for
1:48:51 deficiencies are the reason for that for
1:48:51 deficiencies are the reason for that for instance we know that people that get
1:48:53 instance we know that people that get
1:48:53 instance we know that people that get regular sunlight exposure and as
1:48:55 regular sunlight exposure and as
1:48:55 regular sunlight exposure and as everyone knows I'm a big big proponent
1:48:57 everyone knows I'm a big big proponent
1:48:58 everyone knows I'm a big big proponent of getting sunlight in your eyes as
1:49:00 of getting sunlight in your eyes as
1:49:00 of getting sunlight in your eyes as early as possible in the day after
1:49:01 early as possible in the day after
1:49:01 early as possible in the day after waking up and if it's cloudy out to get
1:49:03 waking up and if it's cloudy out to get
1:49:03 waking up and if it's cloudy out to get even more time outside if you can and if
1:49:05 even more time outside if you can and if
1:49:05 even more time outside if you can and if you can't get access to sunlight for
1:49:07 you can't get access to sunlight for
1:49:07 you can't get access to sunlight for whatever reason to perhaps invest in a
1:49:09 whatever reason to perhaps invest in a
1:49:09 whatever reason to perhaps invest in a 10,000 Lux light tablet you can find
1:49:11 10,000 Lux light tablet you can find
1:49:11 10,000 Lux light tablet you can find these online at reasonable cost you know
1:49:13 these online at reasonable cost you know
1:49:13 these online at reasonable cost you know $100 to $200 in some
1:49:17 cases getting sunlight sets in motion a
1:49:20 cases getting sunlight sets in motion a
1:49:20 cases getting sunlight sets in motion a huge number of different things
1:49:22 huge number of different things
1:49:22 huge number of different things including increasing the amount of
1:49:24 including increasing the amount of
1:49:24 including increasing the amount of vitamin D in your system but a bunch of
1:49:27 vitamin D in your system but a bunch of
1:49:27 vitamin D in your system but a bunch of other things as well increases in
1:49:28 other things as well increases in
1:49:28 other things as well increases in cortisol increases in dopamine increases
1:49:30 cortisol increases in dopamine increases
1:49:30 cortisol increases in dopamine increases in serotonin that Cascade toward and
1:49:33 in serotonin that Cascade toward and
1:49:33 in serotonin that Cascade toward and relate to improved immune system
1:49:35 relate to improved immune system
1:49:35 relate to improved immune system function so what is the takeaway here I
1:49:38 function so what is the takeaway here I
1:49:38 function so what is the takeaway here I think that for most people supplementing
1:49:40 think that for most people supplementing
1:49:40 think that for most people supplementing with a th to 2,000 international units
1:49:43 with a th to 2,000 international units
1:49:43 with a th to 2,000 international units of vitamin D it's probably safe however
1:49:46 of vitamin D it's probably safe however
1:49:46 of vitamin D it's probably safe however if you need more vitamin D you won't
1:49:48 if you need more vitamin D you won't
1:49:48 if you need more vitamin D you won't know that unless you take a vitamin D
1:49:50 know that unless you take a vitamin D
1:49:50 know that unless you take a vitamin D test that is you measure the amount of
1:49:51 test that is you measure the amount of
1:49:51 test that is you measure the amount of vitamin D in your bloodstream and some
1:49:54 vitamin D in your bloodstream and some
1:49:54 vitamin D in your bloodstream and some people indeed need 5,000 to 10,000 IU of
1:49:56 people indeed need 5,000 to 10,000 IU of
1:49:56 people indeed need 5,000 to 10,000 IU of vitamin D per day but you don't want to
1:49:58 vitamin D per day but you don't want to
1:49:59 vitamin D per day but you don't want to overdose yourself on vitamin D that is
1:50:00 overdose yourself on vitamin D that is
1:50:00 overdose yourself on vitamin D that is if you already have sufficiently high
1:50:02 if you already have sufficiently high
1:50:02 if you already have sufficiently high levels of vitamin D in your system and
1:50:04 levels of vitamin D in your system and
1:50:04 levels of vitamin D in your system and you're getting sufficient sunlight well
1:50:06 you're getting sufficient sunlight well
1:50:06 you're getting sufficient sunlight well then taking 10,000 or more international
1:50:10 then taking 10,000 or more international
1:50:10 then taking 10,000 or more international units of vitamin D could possibly be
1:50:13 units of vitamin D could possibly be
1:50:13 units of vitamin D could possibly be detrimental I think it's fair to say
1:50:15 detrimental I think it's fair to say
1:50:15 detrimental I think it's fair to say based on the metaanalysis and review
1:50:17 based on the metaanalysis and review
1:50:17 based on the metaanalysis and review that I mentioned a moment ago and the
1:50:19 that I mentioned a moment ago and the
1:50:19 that I mentioned a moment ago and the other papers that I was able to glean
1:50:22 other papers that I was able to glean
1:50:22 other papers that I was able to glean that vitamin D itself is unlikely to be
1:50:25 that vitamin D itself is unlikely to be
1:50:25 that vitamin D itself is unlikely to be the sole protectant against colds and
1:50:27 the sole protectant against colds and
1:50:27 the sole protectant against colds and flu but it's probably a good thing to
1:50:29 flu but it's probably a good thing to
1:50:29 flu but it's probably a good thing to include in your general kit of nutrition
1:50:31 include in your general kit of nutrition
1:50:31 include in your general kit of nutrition and supplementation tools if your goal
1:50:33 and supplementation tools if your goal
1:50:33 and supplementation tools if your goal is to keep your innate immune system
1:50:35 is to keep your innate immune system
1:50:35 is to keep your innate immune system fighting off colds and flu sufficiently
1:50:38 fighting off colds and flu sufficiently
1:50:38 fighting off colds and flu sufficiently other things that perhaps support the
1:50:39 other things that perhaps support the
1:50:39 other things that perhaps support the innate immune system are going to be as
1:50:41 innate immune system are going to be as
1:50:41 innate immune system are going to be as I mentioned earlier the things that
1:50:42 I mentioned earlier the things that
1:50:42 I mentioned earlier the things that support the gut microbiome so those low
1:50:43 support the gut microbiome so those low
1:50:43 support the gut microbiome so those low sugar fermented foods maybe a Prebiotic
1:50:45 sugar fermented foods maybe a Prebiotic
1:50:45 sugar fermented foods maybe a Prebiotic probiotic capsule maybe something like
1:50:48 probiotic capsule maybe something like
1:50:48 probiotic capsule maybe something like athletic greens ag1 although certainly
1:50:51 athletic greens ag1 although certainly
1:50:51 athletic greens ag1 although certainly you could achieve sufficient microbiome
1:50:53 you could achieve sufficient microbiome
1:50:53 you could achieve sufficient microbiome support from Foods if you're careful and
1:50:55 support from Foods if you're careful and
1:50:55 support from Foods if you're careful and intentional about the foods that you
1:50:57 intentional about the foods that you
1:50:57 intentional about the foods that you select now the other compound or
1:50:59 select now the other compound or
1:50:59 select now the other compound or substance that we often hear about in
1:51:00 substance that we often hear about in
1:51:00 substance that we often hear about in the context of colds or flu is eonia
1:51:04 the context of colds or flu is eonia
1:51:04 the context of colds or flu is eonia eonia is a compound that has been
1:51:06 eonia is a compound that has been
1:51:06 eonia is a compound that has been proposed to improve immune system
1:51:08 proposed to improve immune system
1:51:08 proposed to improve immune system function now when you go into the data
1:51:09 function now when you go into the data
1:51:09 function now when you go into the data and you explore what does taking eonia
1:51:12 and you explore what does taking eonia
1:51:12 and you explore what does taking eonia tinctures or other forms of eonia really
1:51:14 tinctures or other forms of eonia really
1:51:14 tinctures or other forms of eonia really do to avoid colds and flu the answer
1:51:17 do to avoid colds and flu the answer
1:51:17 do to avoid colds and flu the answer that comes back is not much if anything
1:51:20 that comes back is not much if anything
1:51:20 that comes back is not much if anything now is taking eonia dangerous probably
1:51:23 now is taking eonia dangerous probably
1:51:23 now is taking eonia dangerous probably not however it has been shown in a few
1:51:25 not however it has been shown in a few
1:51:25 not however it has been shown in a few studies that people that take eonia
1:51:27 studies that people that take eonia
1:51:27 studies that people that take eonia regularly at high
1:51:29 regularly at high
1:51:29 regularly at high doses can potentially impede the
1:51:32 doses can potentially impede the
1:51:32 doses can potentially impede the function of their innate immune system
1:51:34 function of their innate immune system
1:51:34 function of their innate immune system that is reductions in white blood cell
1:51:35 that is reductions in white blood cell
1:51:35 that is reductions in white blood cell count reductions in those natural killer
1:51:37 count reductions in those natural killer
1:51:37 count reductions in those natural killer cells so my suggestion would be if you
1:51:40 cells so my suggestion would be if you
1:51:40 cells so my suggestion would be if you absolutely love e eona for whatever
1:51:42 absolutely love e eona for whatever
1:51:42 absolutely love e eona for whatever reason you're convinced that it helps
1:51:43 reason you're convinced that it helps
1:51:43 reason you're convinced that it helps you that you reserve to taking it when
1:51:45 you that you reserve to taking it when
1:51:45 you that you reserve to taking it when you're starting to feel a little bit
1:51:46 you're starting to feel a little bit
1:51:46 you're starting to feel a little bit rund down or perhaps just in the winter
1:51:48 rund down or perhaps just in the winter
1:51:48 rund down or perhaps just in the winter month not months plural but month when
1:51:51 month not months plural but month when
1:51:51 month not months plural but month when you're most prone to those cold and flu
1:51:52 you're most prone to those cold and flu
1:51:52 you're most prone to those cold and flu infections but then not taking it
1:51:54 infections but then not taking it
1:51:54 infections but then not taking it continuously throughout the year and
1:51:55 continuously throughout the year and
1:51:56 continuously throughout the year and certainly not for more than four weeks
1:51:57 certainly not for more than four weeks
1:51:57 certainly not for more than four weeks at a time but again if you're doing that
1:52:00 at a time but again if you're doing that
1:52:00 at a time but again if you're doing that just know that there aren't really any
1:52:02 just know that there aren't really any
1:52:02 just know that there aren't really any strong scientific data to support the
1:52:04 strong scientific data to support the
1:52:04 strong scientific data to support the use of eona by contrast there are pretty
1:52:06 use of eona by contrast there are pretty
1:52:07 use of eona by contrast there are pretty darn good data that support
1:52:08 darn good data that support
1:52:09 darn good data that support supplementing with zinc as a way to
1:52:11 supplementing with zinc as a way to
1:52:11 supplementing with zinc as a way to combat colds and flu in particular
1:52:14 combat colds and flu in particular
1:52:14 combat colds and flu in particular colds now here the dosages really matter
1:52:17 colds now here the dosages really matter
1:52:17 colds now here the dosages really matter it's been shown that if you take less
1:52:19 it's been shown that if you take less
1:52:19 it's been shown that if you take less than 75 milligrams of zinc in supplement
1:52:22 than 75 milligrams of zinc in supplement
1:52:22 than 75 milligrams of zinc in supplement form to try and impact the probability
1:52:25 form to try and impact the probability
1:52:25 form to try and impact the probability of getting or shortening a common cold
1:52:28 of getting or shortening a common cold
1:52:28 of getting or shortening a common cold it's not going to work you need to take
1:52:30 it's not going to work you need to take
1:52:30 it's not going to work you need to take 100 milligrams or more and now 100
1:52:32 100 milligrams or more and now 100
1:52:32 100 milligrams or more and now 100 milligrams or more of zinc for some
1:52:33 milligrams or more of zinc for some
1:52:33 milligrams or more of zinc for some people it's going to cause some gastric
1:52:35 people it's going to cause some gastric
1:52:35 people it's going to cause some gastric distress if you take it on an empty
1:52:37 distress if you take it on an empty
1:52:37 distress if you take it on an empty stomach I've actually made the mistake
1:52:39 stomach I've actually made the mistake
1:52:39 stomach I've actually made the mistake of taking I think it was 50 milligrams
1:52:41 of taking I think it was 50 milligrams
1:52:41 of taking I think it was 50 milligrams of zinc on an empty stomach and I felt
1:52:43 of zinc on an empty stomach and I felt
1:52:43 of zinc on an empty stomach and I felt really nauseous did not feel well so
1:52:45 really nauseous did not feel well so
1:52:45 really nauseous did not feel well so don't take zinc on an empty stomach and
1:52:47 don't take zinc on an empty stomach and
1:52:47 don't take zinc on an empty stomach and if you're trying to shorten a colder flu
1:52:50 if you're trying to shorten a colder flu
1:52:50 if you're trying to shorten a colder flu that you think you've already contracted
1:52:51 that you think you've already contracted
1:52:51 that you think you've already contracted or you're trying to keep a cold or flu
1:52:52 or you're trying to keep a cold or flu
1:52:53 or you're trying to keep a cold or flu at Bay because you were around people
1:52:54 at Bay because you were around people
1:52:54 at Bay because you were around people with cold or flu or you're just worried
1:52:55 with cold or flu or you're just worried
1:52:55 with cold or flu or you're just worried about it taking 100 milligrams of zinc
1:52:57 about it taking 100 milligrams of zinc
1:52:58 about it taking 100 milligrams of zinc perhaps divide it up into two doses of
1:52:59 perhaps divide it up into two doses of
1:52:59 perhaps divide it up into two doses of 50 milligrams each or maybe 100
1:53:02 50 milligrams each or maybe 100
1:53:02 50 milligrams each or maybe 100 milligrams all at once but making sure
1:53:03 milligrams all at once but making sure
1:53:03 milligrams all at once but making sure that you take that with at least a
1:53:05 that you take that with at least a
1:53:05 that you take that with at least a moderately sized or full meal certainly
1:53:08 moderately sized or full meal certainly
1:53:08 moderately sized or full meal certainly could be advantageous keep in mind that
1:53:10 could be advantageous keep in mind that
1:53:10 could be advantageous keep in mind that people that are older than 65 are
1:53:12 people that are older than 65 are
1:53:12 people that are older than 65 are perhaps the ones that need to supplement
1:53:14 perhaps the ones that need to supplement
1:53:14 perhaps the ones that need to supplement zinc the most also keep in mind that
1:53:16 zinc the most also keep in mind that
1:53:16 zinc the most also keep in mind that children meaning people younger than 15
1:53:21 children meaning people younger than 15
1:53:21 children meaning people younger than 15 should probably not supplement with too
1:53:23 should probably not supplement with too
1:53:23 should probably not supplement with too much zinc it can be problematic and
1:53:24 much zinc it can be problematic and
1:53:24 much zinc it can be problematic and certainly pregnant women should have
1:53:25 certainly pregnant women should have
1:53:26 certainly pregnant women should have talked to their doctor before
1:53:27 talked to their doctor before
1:53:27 talked to their doctor before supplementing with zinc indeed anytime
1:53:29 supplementing with zinc indeed anytime
1:53:29 supplementing with zinc indeed anytime you're going to take anything whether or
1:53:30 you're going to take anything whether or
1:53:30 you're going to take anything whether or not you're young old pregnant or not you
1:53:33 not you're young old pregnant or not you
1:53:33 not you're young old pregnant or not you should consult your physician before you
1:53:34 should consult your physician before you
1:53:34 should consult your physician before you take anything or remove anything from
1:53:36 take anything or remove anything from
1:53:36 take anything or remove anything from your health protocols one of the more
1:53:37 your health protocols one of the more
1:53:37 your health protocols one of the more interesting aspects of supplementing
1:53:39 interesting aspects of supplementing
1:53:39 interesting aspects of supplementing with zinc that I was able to find in the
1:53:41 with zinc that I was able to find in the
1:53:41 with zinc that I was able to find in the literature is a three times faster
1:53:43 literature is a three times faster
1:53:43 literature is a three times faster recovery rate for people that already
1:53:46 recovery rate for people that already
1:53:46 recovery rate for people that already contracted a cold so in this study
1:53:49 contracted a cold so in this study
1:53:49 contracted a cold so in this study people weren't taking 100 milligram but
1:53:50 people weren't taking 100 milligram but
1:53:50 people weren't taking 100 milligram but the dosage came pretty close they were
1:53:52 the dosage came pretty close they were
1:53:52 the dosage came pretty close they were taking 90 milligram per day of zinc
1:53:55 taking 90 milligram per day of zinc
1:53:55 taking 90 milligram per day of zinc acetate and they experienced a three
1:53:58 acetate and they experienced a three
1:53:58 acetate and they experienced a three times faster recovery rate from that
1:54:00 times faster recovery rate from that
1:54:00 times faster recovery rate from that cold compared to people who were not
1:54:02 cold compared to people who were not
1:54:02 cold compared to people who were not taking the zinc now of course there
1:54:03 taking the zinc now of course there
1:54:03 taking the zinc now of course there could be other factors as well but the
1:54:05 could be other factors as well but the
1:54:05 could be other factors as well but the study was fairly convincing so given
1:54:07 study was fairly convincing so given
1:54:07 study was fairly convincing so given that zinc is fairly low cost given that
1:54:09 that zinc is fairly low cost given that
1:54:09 that zinc is fairly low cost given that it's generally safe for most
1:54:11 it's generally safe for most
1:54:12 it's generally safe for most people and the fact that if you take it
1:54:14 people and the fact that if you take it
1:54:14 people and the fact that if you take it with food it doesn't cause any
1:54:16 with food it doesn't cause any
1:54:16 with food it doesn't cause any discomfort supplementing with Inc at a
1:54:18 discomfort supplementing with Inc at a
1:54:18 discomfort supplementing with Inc at a level of anywhere from 90 to 100
1:54:20 level of anywhere from 90 to 100
1:54:20 level of anywhere from 90 to 100 milligrams per day probably no more than
1:54:22 milligrams per day probably no more than
1:54:22 milligrams per day probably no more than 120 per day seems like a logical way to
1:54:26 120 per day seems like a logical way to
1:54:26 120 per day seems like a logical way to Stave off colds and flu and reduce the
1:54:28 Stave off colds and flu and reduce the
1:54:28 Stave off colds and flu and reduce the duration of a cold or flu should you
1:54:30 duration of a cold or flu should you
1:54:30 duration of a cold or flu should you contract one now I want to be very clear
1:54:32 contract one now I want to be very clear
1:54:32 contract one now I want to be very clear that I've been talking about colds and
1:54:34 that I've been talking about colds and
1:54:34 that I've been talking about colds and flu kind of in uh in concert kind of
1:54:36 flu kind of in uh in concert kind of
1:54:36 flu kind of in uh in concert kind of treating them more or less as the same
1:54:37 treating them more or less as the same
1:54:37 treating them more or less as the same thing some of that is for sake of time
1:54:39 thing some of that is for sake of time
1:54:39 thing some of that is for sake of time and simplicity most all the studies
1:54:42 and simplicity most all the studies
1:54:42 and simplicity most all the studies showing a benefit of zinc are studies
1:54:43 showing a benefit of zinc are studies
1:54:44 showing a benefit of zinc are studies showing the benefit of zinc for the
1:54:45 showing the benefit of zinc for the
1:54:45 showing the benefit of zinc for the treatment or the hastening of colds not
1:54:49 treatment or the hastening of colds not
1:54:49 treatment or the hastening of colds not for flu specifically however I consulted
1:54:52 for flu specifically however I consulted
1:54:52 for flu specifically however I consulted with a few Physicians one of whom is
1:54:54 with a few Physicians one of whom is
1:54:54 with a few Physicians one of whom is expert in this area and he said I didn't
1:54:56 expert in this area and he said I didn't
1:54:56 expert in this area and he said I didn't see any reason why you wouldn't take
1:54:57 see any reason why you wouldn't take
1:54:57 see any reason why you wouldn't take zinc if you had a flu there's no reason
1:55:00 zinc if you had a flu there's no reason
1:55:00 zinc if you had a flu there's no reason to think that it would introduce any
1:55:01 to think that it would introduce any
1:55:01 to think that it would introduce any kind of increased risk but again consult
1:55:03 kind of increased risk but again consult
1:55:03 kind of increased risk but again consult with your physician before taking or
1:55:05 with your physician before taking or
1:55:05 with your physician before taking or removing anything from your supplement
1:55:06 removing anything from your supplement
1:55:06 removing anything from your supplement regimen now a lot of the compounds that
1:55:08 regimen now a lot of the compounds that
1:55:08 regimen now a lot of the compounds that we're discussing are sort of
1:55:10 we're discussing are sort of
1:55:10 we're discussing are sort of conventional in the sense that I think
1:55:11 conventional in the sense that I think
1:55:11 conventional in the sense that I think most people have probably heard of them
1:55:12 most people have probably heard of them
1:55:12 most people have probably heard of them already perhaps the most esoteric
1:55:14 already perhaps the most esoteric
1:55:14 already perhaps the most esoteric sounding one thus far is eona which we
1:55:16 sounding one thus far is eona which we
1:55:16 sounding one thus far is eona which we established probably not very helpful
1:55:19 established probably not very helpful
1:55:19 established probably not very helpful for colds or flu but we've been talking
1:55:21 for colds or flu but we've been talking
1:55:22 for colds or flu but we've been talking about vitamin C we've been talking about
1:55:23 about vitamin C we've been talking about
1:55:23 about vitamin C we've been talking about zinc vitamin D making sure you're
1:55:25 zinc vitamin D making sure you're
1:55:25 zinc vitamin D making sure you're getting your sunlight supporting your
1:55:26 getting your sunlight supporting your
1:55:26 getting your sunlight supporting your microbiome and so on and so on one
1:55:29 microbiome and so on and so on one
1:55:29 microbiome and so on and so on one compound that I'm guessing most people
1:55:31 compound that I'm guessing most people
1:55:31 compound that I'm guessing most people perhaps have not heard of but that is
1:55:33 perhaps have not heard of but that is
1:55:33 perhaps have not heard of but that is very interesting that in fact I've taken
1:55:35 very interesting that in fact I've taken
1:55:35 very interesting that in fact I've taken before and that I stock in my supplement
1:55:37 before and that I stock in my supplement
1:55:37 before and that I stock in my supplement cabinet in case I feel like I'm coming
1:55:39 cabinet in case I feel like I'm coming
1:55:39 cabinet in case I feel like I'm coming down with something is an acetylcysteine
1:55:42 down with something is an acetylcysteine
1:55:42 down with something is an acetylcysteine or Knack what is Knack Knack is a
1:55:45 or Knack what is Knack Knack is a
1:55:45 or Knack what is Knack Knack is a precursor to glutathione what is
1:55:47 precursor to glutathione what is
1:55:48 precursor to glutathione what is glutathione glutathione is the master
1:55:50 glutathione glutathione is the master
1:55:50 glutathione glutathione is the master antioxidant it's involved in reducing
1:55:52 antioxidant it's involved in reducing
1:55:52 antioxidant it's involved in reducing what are called reactive oxygen species
1:55:55 what are called reactive oxygen species
1:55:55 what are called reactive oxygen species which build up in cells that are very
1:55:56 which build up in cells that are very
1:55:56 which build up in cells that are very metabolically active reactive oxygen
1:55:59 metabolically active reactive oxygen
1:55:59 metabolically active reactive oxygen species build up even more in cells that
1:56:01 species build up even more in cells that
1:56:01 species build up even more in cells that are under stress or a body that's under
1:56:03 are under stress or a body that's under
1:56:03 are under stress or a body that's under stress and it also has the property of
1:56:06 stress and it also has the property of
1:56:06 stress and it also has the property of reducing reactive nitrogen species
1:56:09 reducing reactive nitrogen species
1:56:09 reducing reactive nitrogen species reactive oxygen and reactive nitrogen
1:56:11 reactive oxygen and reactive nitrogen
1:56:11 reactive oxygen and reactive nitrogen species significantly increase under
1:56:13 species significantly increase under
1:56:13 species significantly increase under conditions of infection and having
1:56:15 conditions of infection and having
1:56:15 conditions of infection and having sufficient levels of glutathione is a
1:56:17 sufficient levels of glutathione is a
1:56:17 sufficient levels of glutathione is a good thing now netal is used in certain
1:56:20 good thing now netal is used in certain
1:56:20 good thing now netal is used in certain clinics overseas and in the US as a way
1:56:23 clinics overseas and in the US as a way
1:56:23 clinics overseas and in the US as a way to treat cystic fibrosis because it's
1:56:25 to treat cystic fibrosis because it's
1:56:25 to treat cystic fibrosis because it's also a mucolytic and cystic fibrosis is
1:56:28 also a mucolytic and cystic fibrosis is
1:56:28 also a mucolytic and cystic fibrosis is the buildup of fluid in the lungs and a
1:56:30 the buildup of fluid in the lungs and a
1:56:30 the buildup of fluid in the lungs and a mucolytic substance is something that
1:56:32 mucolytic substance is something that
1:56:32 mucolytic substance is something that loosens up the mucus and allows it to
1:56:34 loosens up the mucus and allows it to
1:56:34 loosens up the mucus and allows it to flow more readily out of different
1:56:36 flow more readily out of different
1:56:36 flow more readily out of different cavities of the body including the lungs
1:56:38 cavities of the body including the lungs
1:56:38 cavities of the body including the lungs the nasal passages and sinuses and
1:56:41 the nasal passages and sinuses and
1:56:41 the nasal passages and sinuses and indeed last winter I did unfortunately
1:56:43 indeed last winter I did unfortunately
1:56:43 indeed last winter I did unfortunately get a cold I told you about once every
1:56:45 get a cold I told you about once every
1:56:45 get a cold I told you about once every 18 to 24 months I get a cold and it was
1:56:48 18 to 24 months I get a cold and it was
1:56:48 18 to 24 months I get a cold and it was a pretty nasty 1 I was feeling super
1:56:50 a pretty nasty 1 I was feeling super
1:56:50 a pretty nasty 1 I was feeling super congested at first I thought it was an
1:56:51 congested at first I thought it was an
1:56:51 congested at first I thought it was an ear infection pretty quickly I realized
1:56:53 ear infection pretty quickly I realized
1:56:54 ear infection pretty quickly I realized I had a cold and I was feeling so
1:56:56 I had a cold and I was feeling so
1:56:56 I had a cold and I was feeling so congested I wasn't sleeping well and it
1:56:57 congested I wasn't sleeping well and it
1:56:57 congested I wasn't sleeping well and it was suggested to me to take an
1:56:59 was suggested to me to take an
1:56:59 was suggested to me to take an acetylcysteine I ended up doing that at
1:57:01 acetylcysteine I ended up doing that at
1:57:01 acetylcysteine I ended up doing that at a dosage of anywhere from 600 to 900
1:57:03 a dosage of anywhere from 600 to 900
1:57:03 a dosage of anywhere from 600 to 900 milligrams three times per day so it was
1:57:05 milligrams three times per day so it was
1:57:05 milligrams three times per day so it was a 600 to 900 milligram capsule depending
1:57:08 a 600 to 900 milligram capsule depending
1:57:08 a 600 to 900 milligram capsule depending on which brand I purchased a lot of
1:57:10 on which brand I purchased a lot of
1:57:10 on which brand I purchased a lot of different versions of this out there on
1:57:11 different versions of this out there on
1:57:11 different versions of this out there on the market I took it morning late
1:57:13 the market I took it morning late
1:57:13 the market I took it morning late morning and afternoon and indeed it is a
1:57:15 morning and afternoon and indeed it is a
1:57:15 morning and afternoon and indeed it is a powerful mucolytic the mucus just starts
1:57:17 powerful mucolytic the mucus just starts
1:57:17 powerful mucolytic the mucus just starts flowing out of you you better have an
1:57:18 flowing out of you you better have an
1:57:18 flowing out of you you better have an extra box of tissues handy and that
1:57:20 extra box of tissues handy and that
1:57:20 extra box of tissues handy and that greatly relieved the pressure in my
1:57:22 greatly relieved the pressure in my
1:57:22 greatly relieved the pressure in my sinuses and the reason I liked using
1:57:25 sinuses and the reason I liked using
1:57:25 sinuses and the reason I liked using Knack is because I've actively avoided
1:57:28 Knack is because I've actively avoided
1:57:28 Knack is because I've actively avoided using decongestants that one can
1:57:29 using decongestants that one can
1:57:30 using decongestants that one can purchase over the counter most
1:57:31 purchase over the counter most
1:57:31 purchase over the counter most decongestants are of the Alpha One
1:57:33 decongestants are of the Alpha One
1:57:33 decongestants are of the Alpha One Agonist variety what's an alpha 1
1:57:35 Agonist variety what's an alpha 1
1:57:35 Agonist variety what's an alpha 1 Agonist it causes Vaso constriction that
1:57:38 Agonist it causes Vaso constriction that
1:57:38 Agonist it causes Vaso constriction that Vaso constriction can be beneficial in
1:57:40 Vaso constriction can be beneficial in
1:57:40 Vaso constriction can be beneficial in preventing some of the intense
1:57:41 preventing some of the intense
1:57:41 preventing some of the intense congestion that one gets when you have a
1:57:44 congestion that one gets when you have a
1:57:44 congestion that one gets when you have a sinus infection or a cold or a flu but
1:57:46 sinus infection or a cold or a flu but
1:57:47 sinus infection or a cold or a flu but then when those decongestants wear off
1:57:49 then when those decongestants wear off
1:57:49 then when those decongestants wear off off one tends to get a rebound increase
1:57:52 off one tends to get a rebound increase
1:57:52 off one tends to get a rebound increase in congestion and it's really painful
1:57:54 in congestion and it's really painful
1:57:54 in congestion and it's really painful headache Etc in addition some
1:57:55 headache Etc in addition some
1:57:55 headache Etc in addition some over-the-counter decongestants can be
1:57:58 over-the-counter decongestants can be
1:57:58 over-the-counter decongestants can be habit forming not necessarily addictive
1:58:00 habit forming not necessarily addictive
1:58:00 habit forming not necessarily addictive but habit forming and they don't seem to
1:58:01 but habit forming and they don't seem to
1:58:01 but habit forming and they don't seem to have any other positive health benefits
1:58:03 have any other positive health benefits
1:58:03 have any other positive health benefits so I prefer not to take decongestant if
1:58:06 so I prefer not to take decongestant if
1:58:06 so I prefer not to take decongestant if I can avoid it I had a very good
1:58:08 I can avoid it I had a very good
1:58:08 I can avoid it I had a very good experience with Knack and the use of
1:58:11 experience with Knack and the use of
1:58:11 experience with Knack and the use of knack and acetal cysteine as a
1:58:13 knack and acetal cysteine as a
1:58:13 knack and acetal cysteine as a decongestant and also as a way to
1:58:16 decongestant and also as a way to
1:58:16 decongestant and also as a way to prevent getting colds and flu is not an
1:58:18 prevent getting colds and flu is not an
1:58:18 prevent getting colds and flu is not an entirely new idea in fact there's a
1:58:20 entirely new idea in fact there's a
1:58:20 entirely new idea in fact there's a paper dating back to 1997 entitled
1:58:23 paper dating back to 1997 entitled
1:58:23 paper dating back to 1997 entitled attenuation of influenza-like
1:58:25 attenuation of influenza-like
1:58:25 attenuation of influenza-like symptomology and Improvement of
1:58:27 symptomology and Improvement of
1:58:27 symptomology and Improvement of cellmediated immunity with long-term
1:58:29 cellmediated immunity with long-term
1:58:30 cellmediated immunity with long-term anical cinee treatment now in this study
1:58:32 anical cinee treatment now in this study
1:58:32 anical cinee treatment now in this study they looked at people who were taking
1:58:33 they looked at people who were taking
1:58:33 they looked at people who were taking 600 milligrams of anal cysteine twice
1:58:36 600 milligrams of anal cysteine twice
1:58:36 600 milligrams of anal cysteine twice per day for 6 months and what they
1:58:39 per day for 6 months and what they
1:58:39 per day for 6 months and what they observed is that the people who took
1:58:41 observed is that the people who took
1:58:41 observed is that the people who took anical cysteine had a significantly
1:58:43 anical cysteine had a significantly
1:58:43 anical cysteine had a significantly lower probability of Contracting
1:58:45 lower probability of Contracting
1:58:45 lower probability of Contracting influenza now this is but one study
1:58:48 influenza now this is but one study
1:58:48 influenza now this is but one study there have been a few other studies and
1:58:49 there have been a few other studies and
1:58:50 there have been a few other studies and unfortunately there isn't a large body
1:58:51 unfortunately there isn't a large body
1:58:51 unfortunately there isn't a large body of research looking at Knack as a
1:58:53 of research looking at Knack as a
1:58:53 of research looking at Knack as a preventive for colds and flu but the
1:58:55 preventive for colds and flu but the
1:58:55 preventive for colds and flu but the data in this paper are interesting
1:58:56 data in this paper are interesting
1:58:56 data in this paper are interesting enough and I was compelled by them
1:58:58 enough and I was compelled by them
1:58:58 enough and I was compelled by them enough to seek out a physician who I
1:59:01 enough to seek out a physician who I
1:59:01 enough to seek out a physician who I noce it was answering my prompts on
1:59:04 noce it was answering my prompts on
1:59:04 noce it was answering my prompts on social media about what do you use for
1:59:05 social media about what do you use for
1:59:05 social media about what do you use for colds and flu and when I put that out
1:59:07 colds and flu and when I put that out
1:59:07 colds and flu and when I put that out there as I mentioned I got thousands of
1:59:09 there as I mentioned I got thousands of
1:59:09 there as I mentioned I got thousands of responses on both Twitter X and on
1:59:12 responses on both Twitter X and on
1:59:12 responses on both Twitter X and on Instagram and one particular physician
1:59:14 Instagram and one particular physician
1:59:14 Instagram and one particular physician who happens to have a YouTube account
1:59:15 who happens to have a YouTube account
1:59:15 who happens to have a YouTube account his name is Dr schwell he's a medical
1:59:18 his name is Dr schwell he's a medical
1:59:18 his name is Dr schwell he's a medical doctor he works in an INT Ive care unit
1:59:20 doctor he works in an INT Ive care unit
1:59:20 doctor he works in an INT Ive care unit and he deals with a lot of patients who
1:59:22 and he deals with a lot of patients who
1:59:22 and he deals with a lot of patients who have different strains of flu in fact he
1:59:24 have different strains of flu in fact he
1:59:24 have different strains of flu in fact he was the one that cued me to the fact
1:59:26 was the one that cued me to the fact
1:59:26 was the one that cued me to the fact that this year there seems to be a fair
1:59:29 that this year there seems to be a fair
1:59:29 that this year there seems to be a fair number of H1N1 flu virus going around
1:59:31 number of H1N1 flu virus going around
1:59:31 number of H1N1 flu virus going around and remember the H1N1 flu virus while
1:59:33 and remember the H1N1 flu virus while
1:59:33 and remember the H1N1 flu virus while it's not you know deadly to everyone it
1:59:35 it's not you know deadly to everyone it
1:59:35 it's not you know deadly to everyone it can be quite severe in some people so we
1:59:37 can be quite severe in some people so we
1:59:37 can be quite severe in some people so we do want to be on the lookout for and
1:59:39 do want to be on the lookout for and
1:59:39 do want to be on the lookout for and trying to avoid getting H1N1 if we
1:59:42 trying to avoid getting H1N1 if we
1:59:42 trying to avoid getting H1N1 if we can I spoke to Dr schel he was very
1:59:44 can I spoke to Dr schel he was very
1:59:45 can I spoke to Dr schel he was very generous with his knowledge about anical
1:59:47 generous with his knowledge about anical
1:59:47 generous with his knowledge about anical cysteine he did acknowledge and I'll
1:59:49 cysteine he did acknowledge and I'll
1:59:49 cysteine he did acknowledge and I'll acknowledge again here that it would be
1:59:50 acknowledge again here that it would be
1:59:51 acknowledge again here that it would be great to get more randomized control
1:59:52 great to get more randomized control
1:59:52 great to get more randomized control trial data on netal cine but we did talk
1:59:55 trial data on netal cine but we did talk
1:59:55 trial data on netal cine but we did talk about this paper this 1997 paper and he
1:59:59 about this paper this 1997 paper and he
1:59:59 about this paper this 1997 paper and he did mention that he and other clinicians
2:00:01 did mention that he and other clinicians
2:00:01 did mention that he and other clinicians that are forced to be in the hospital
2:00:04 that are forced to be in the hospital
2:00:04 that are forced to be in the hospital dealing with patients all through the
2:00:05 dealing with patients all through the
2:00:05 dealing with patients all through the winter and all year long they're getting
2:00:07 winter and all year long they're getting
2:00:07 winter and all year long they're getting bombarded with cold and flu exposure all
2:00:09 bombarded with cold and flu exposure all
2:00:09 bombarded with cold and flu exposure all the time that they meaning he and some
2:00:12 the time that they meaning he and some
2:00:12 the time that they meaning he and some of his colleagues deliberately take
2:00:14 of his colleagues deliberately take
2:00:14 of his colleagues deliberately take anical cysteine as a preventative to try
2:00:16 anical cysteine as a preventative to try
2:00:16 anical cysteine as a preventative to try and reduce the probability of getting
2:00:18 and reduce the probability of getting
2:00:18 and reduce the probability of getting colds and flu and while we don't want to
2:00:19 colds and flu and while we don't want to
2:00:20 colds and flu and while we don't want to make too much of any one study or anic
2:00:22 make too much of any one study or anic
2:00:22 make too much of any one study or anic data which is what we're describing when
2:00:24 data which is what we're describing when
2:00:24 data which is what we're describing when I tell you about a physician who told me
2:00:25 I tell you about a physician who told me
2:00:25 I tell you about a physician who told me this or what I did and experien that I
2:00:28 this or what I did and experien that I
2:00:28 this or what I did and experien that I think it is worth paraphrasing the study
2:00:30 think it is worth paraphrasing the study
2:00:30 think it is worth paraphrasing the study that I mentioned before NAC prevented
2:00:33 that I mentioned before NAC prevented
2:00:33 that I mentioned before NAC prevented the symptomatic forms caused by here
2:00:35 the symptomatic forms caused by here
2:00:35 the symptomatic forms caused by here they're talking about the ah1n1
2:00:37 they're talking about the ah1n1
2:00:37 they're talking about the ah1n1 influenza virus quite efficiently since
2:00:39 influenza virus quite efficiently since
2:00:39 influenza virus quite efficiently since the large majority of infected subjects
2:00:41 the large majority of infected subjects
2:00:41 the large majority of infected subjects in the placebo group 79% developed
2:00:44 in the placebo group 79% developed
2:00:44 in the placebo group 79% developed clinically apparent disease versus only
2:00:46 clinically apparent disease versus only
2:00:47 clinically apparent disease versus only 25% in the knat group in other other
2:00:49 25% in the knat group in other other
2:00:49 25% in the knat group in other other words Approximately 80% of people in the
2:00:51 words Approximately 80% of people in the
2:00:51 words Approximately 80% of people in the study who did not take an acetylcysteine
2:00:54 study who did not take an acetylcysteine
2:00:54 study who did not take an acetylcysteine got influenza whereas only 25% of the
2:00:58 got influenza whereas only 25% of the
2:00:58 got influenza whereas only 25% of the people who were taking anical cysteine
2:01:00 people who were taking anical cysteine
2:01:00 people who were taking anical cysteine contracted influenza so that's a fairly
2:01:02 contracted influenza so that's a fairly
2:01:02 contracted influenza so that's a fairly dramatic difference and certainly the
2:01:04 dramatic difference and certainly the
2:01:04 dramatic difference and certainly the fact that anal cysteine has been shown
2:01:06 fact that anal cysteine has been shown
2:01:06 fact that anal cysteine has been shown to increase glutathione that's its
2:01:08 to increase glutathione that's its
2:01:08 to increase glutathione that's its primary mechanism of action as far as we
2:01:11 primary mechanism of action as far as we
2:01:11 primary mechanism of action as far as we know and the fact that increases in
2:01:14 know and the fact that increases in
2:01:14 know and the fact that increases in glutathione are generally healthy and
2:01:15 glutathione are generally healthy and
2:01:15 glutathione are generally healthy and good for us and the fact that anical
2:01:18 good for us and the fact that anical
2:01:18 good for us and the fact that anical cysteine is still available legally over
2:01:20 cysteine is still available legally over
2:01:20 cysteine is still available legally over the counter in the US at least currently
2:01:22 the counter in the US at least currently
2:01:22 the counter in the US at least currently it is some years back as you may have
2:01:25 it is some years back as you may have
2:01:25 it is some years back as you may have heard the FDA called for removal of
2:01:27 heard the FDA called for removal of
2:01:27 heard the FDA called for removal of netal cysteine from over-the-counter
2:01:29 netal cysteine from over-the-counter
2:01:29 netal cysteine from over-the-counter sales that I should point out was based
2:01:32 sales that I should point out was based
2:01:32 sales that I should point out was based on the fact that certain supplement
2:01:34 on the fact that certain supplement
2:01:34 on the fact that certain supplement companies were making claims about netal
2:01:36 companies were making claims about netal
2:01:36 companies were making claims about netal cine as a treatment for hangover and
2:01:38 cine as a treatment for hangover and
2:01:38 cine as a treatment for hangover and making a bunch of other claims for which
2:01:39 making a bunch of other claims for which
2:01:39 making a bunch of other claims for which there was no real data but either
2:01:42 there was no real data but either
2:01:42 there was no real data but either because the FDA was effective in getting
2:01:43 because the FDA was effective in getting
2:01:43 because the FDA was effective in getting those companies to cease those claims
2:01:45 those companies to cease those claims
2:01:45 those companies to cease those claims Andor because of advocacy groups which
2:01:49 Andor because of advocacy groups which
2:01:49 Andor because of advocacy groups which worked very hard to try and keep netline
2:01:51 worked very hard to try and keep netline
2:01:51 worked very hard to try and keep netline available for over-the-counter sales as
2:01:53 available for over-the-counter sales as
2:01:53 available for over-the-counter sales as far as I know at least right up until
2:01:55 far as I know at least right up until
2:01:56 far as I know at least right up until prior to recording this episode netal
2:01:57 prior to recording this episode netal
2:01:57 prior to recording this episode netal cysteine is available for sale over the
2:01:59 cysteine is available for sale over the
2:02:00 cysteine is available for sale over the counter so whether or not you decide to
2:02:02 counter so whether or not you decide to
2:02:02 counter so whether or not you decide to use netal cysteine as a preventative and
2:02:04 use netal cysteine as a preventative and
2:02:04 use netal cysteine as a preventative and there again the dosage is about 1,200
2:02:06 there again the dosage is about 1,200
2:02:06 there again the dosage is about 1,200 milligrams per day divided into two
2:02:08 milligrams per day divided into two
2:02:08 milligrams per day divided into two different dosages of 600 milligrams each
2:02:10 different dosages of 600 milligrams each
2:02:10 different dosages of 600 milligrams each or if you decide to take anal cysteine
2:02:12 or if you decide to take anal cysteine
2:02:12 or if you decide to take anal cysteine in the manner that I did which was not
2:02:14 in the manner that I did which was not
2:02:14 in the manner that I did which was not as a preventative but once I had a cold
2:02:18 as a preventative but once I had a cold
2:02:18 as a preventative but once I had a cold couldn't fight it off apparently got the
2:02:19 couldn't fight it off apparently got the
2:02:19 couldn't fight it off apparently got the cold decided to take 900 Mig three times
2:02:22 cold decided to take 900 Mig three times
2:02:22 cold decided to take 900 Mig three times per day avoiding that intake close to
2:02:24 per day avoiding that intake close to
2:02:24 per day avoiding that intake close to sleep because it did disrupt my sleep if
2:02:26 sleep because it did disrupt my sleep if
2:02:26 sleep because it did disrupt my sleep if I took it too close to sleep because of
2:02:27 I took it too close to sleep because of
2:02:27 I took it too close to sleep because of the way that the mucus would flow so
2:02:29 the way that the mucus would flow so
2:02:29 the way that the mucus would flow so readily you know essentially I know it
2:02:31 readily you know essentially I know it
2:02:31 readily you know essentially I know it sounds gross but I felt like it was
2:02:32 sounds gross but I felt like it was
2:02:32 sounds gross but I felt like it was filling up the back of my throat
2:02:33 filling up the back of my throat
2:02:33 filling up the back of my throat so-called postnasal drip but it felt
2:02:34 so-called postnasal drip but it felt
2:02:35 so-called postnasal drip but it felt like post naal waterfall and I decided
2:02:37 like post naal waterfall and I decided
2:02:37 like post naal waterfall and I decided to restrict my intake of anical cysteine
2:02:39 to restrict my intake of anical cysteine
2:02:39 to restrict my intake of anical cysteine to earlier in the day only and of course
2:02:41 to earlier in the day only and of course
2:02:41 to earlier in the day only and of course there's the third option which is that
2:02:43 there's the third option which is that
2:02:43 there's the third option which is that you opt to not take anical cysteine
2:02:45 you opt to not take anical cysteine
2:02:45 you opt to not take anical cysteine until more randomized control trials are
2:02:47 until more randomized control trials are
2:02:47 until more randomized control trials are published or not take an Cal cysteine at
2:02:49 published or not take an Cal cysteine at
2:02:49 published or not take an Cal cysteine at all because you're of the sort that
2:02:51 all because you're of the sort that
2:02:51 all because you're of the sort that thinks okay with some sleep a hot shower
2:02:53 thinks okay with some sleep a hot shower
2:02:53 thinks okay with some sleep a hot shower a good meal some chicken soup maybe a
2:02:55 a good meal some chicken soup maybe a
2:02:55 a good meal some chicken soup maybe a little garlic who knows maybe you have
2:02:57 little garlic who knows maybe you have
2:02:57 little garlic who knows maybe you have some other tools and techniques that you
2:02:59 some other tools and techniques that you
2:02:59 some other tools and techniques that you like you like that ginger tea lemon Etc
2:03:01 like you like that ginger tea lemon Etc
2:03:01 like you like that ginger tea lemon Etc maybe that's all you need and if that's
2:03:03 maybe that's all you need and if that's
2:03:03 maybe that's all you need and if that's all you need and that's all you want in
2:03:05 all you need and that's all you want in
2:03:05 all you need and that's all you want in order to deal with a cold or flu be my
2:03:08 order to deal with a cold or flu be my
2:03:08 order to deal with a cold or flu be my guest I certainly am not here to
2:03:10 guest I certainly am not here to
2:03:10 guest I certainly am not here to convince anyone that you have to take a
2:03:11 convince anyone that you have to take a
2:03:12 convince anyone that you have to take a certain supplement but I did feel like I
2:03:14 certain supplement but I did feel like I
2:03:14 certain supplement but I did feel like I would be remiss if I didn't cover what
2:03:16 would be remiss if I didn't cover what
2:03:16 would be remiss if I didn't cover what are generally referred to as the
2:03:18 are generally referred to as the
2:03:18 are generally referred to as the so-called preventatives and treatments
2:03:20 so-called preventatives and treatments
2:03:20 so-called preventatives and treatments for colds and flu things like zinc
2:03:22 for colds and flu things like zinc
2:03:22 for colds and flu things like zinc vitamin D vitamin C we now know that
2:03:24 vitamin D vitamin C we now know that
2:03:24 vitamin D vitamin C we now know that unfortunately vitamin C gets a you know
2:03:26 unfortunately vitamin C gets a you know
2:03:26 unfortunately vitamin C gets a you know probably a D minus or an F at least as
2:03:27 probably a D minus or an F at least as
2:03:28 probably a D minus or an F at least as the data stand now but there are these
2:03:29 the data stand now but there are these
2:03:29 the data stand now but there are these other things like zinc and potentially
2:03:31 other things like zinc and potentially
2:03:31 other things like zinc and potentially an acetal cysteine that can be
2:03:33 an acetal cysteine that can be
2:03:33 an acetal cysteine that can be beneficial in shortening the duration of
2:03:36 beneficial in shortening the duration of
2:03:36 beneficial in shortening the duration of colds or flu and perhaps even helping us
2:03:39 colds or flu and perhaps even helping us
2:03:39 colds or flu and perhaps even helping us avoid getting colds or flu all together
2:03:42 avoid getting colds or flu all together
2:03:42 avoid getting colds or flu all together if you're learning from and or enjoying
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2:04:15 and on many previous episodes of The hubman Lab podcast we discuss
2:04:17 hubman Lab podcast we discuss
2:04:17 hubman Lab podcast we discuss supplements while Ms aren't necessary
2:04:19 supplements while Ms aren't necessary
2:04:19 supplements while Ms aren't necessary for everybody many people derive
2:04:21 for everybody many people derive
2:04:21 for everybody many people derive tremendous benefit from them for things
2:04:23 tremendous benefit from them for things
2:04:23 tremendous benefit from them for things like improving sleep for hormone support
2:04:25 like improving sleep for hormone support
2:04:25 like improving sleep for hormone support and for Focus to learn more about the
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2:04:28 supplements discussed on the hubman Lab
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2:05:11 that describe protocols for everything from exercise to deliberate cold
2:05:13 from exercise to deliberate cold
2:05:13 from exercise to deliberate cold exposure regulating dopamine optimizing
2:05:15 exposure regulating dopamine optimizing
2:05:15 exposure regulating dopamine optimizing sleep and on and on all the newsletters
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2:05:32 thank you for today's discussion about
2:05:32 thank you for today's discussion about the biology of colds and flu about the
2:05:35 the biology of colds and flu about the
2:05:35 the biology of colds and flu about the biology of the immune system and how to
2:05:37 biology of the immune system and how to
2:05:37 biology of the immune system and how to avoid and treat colds and flu and last
2:05:40 avoid and treat colds and flu and last
2:05:40 avoid and treat colds and flu and last but certainly not least thank you for
2:05:42 but certainly not least thank you for
2:05:42 but certainly not least thank you for your interest in
2:05:47 science