How to Prevent & Treat Colds & Flu

Every winter, the same ritual unfolds. Sniffles echo through offices. Tissues pile up beside bedsides. The cold and flu season arrives with its annual reminder: our bodies are ecosystems, constantly negotiating with the invisible world around us.

But what if the conventional wisdom you've relied on—bundle up or catch cold, drink orange juice, sweat it out—is rooted more in myth than science? Andrew Huberman, neuroscientist and host of the Huberman Lab Podcast, dedicates over two hours to dismantling these misconceptions while revealing what actually works.

The Virus You Can't Escape

There is no cure for the common cold. Despite decades of medical advancement, the simple truth remains: once a cold virus enters your system, your body must fight it off alone. The reason is elegantly frustrating—what we call "the cold virus" is actually over 160 different serotypes of rhinoviruses, each with a distinct molecular shape.

Even if you develop antibodies against one cold, the next one that comes along will likely have a different structure. Your immune system's memory doesn't recognize it. You get sick again.

The flu virus—influenza—follows similar logic but with fewer variants. Type A, B, and C influenza each express different surface proteins. This narrower range makes flu vaccines possible. Researchers identify the dominant strain each season and formulate a shot to match it. The result: 40 to 60 percent reduction in your risk of contracting that specific flu.

But here's the critical distinction. The flu shot doesn't protect against colds. It doesn't protect against other flu strains. It's a targeted defense, not a blanket shield.

How Viruses Enter Your Body

Cold temperatures don't cause colds. Let that sink in. The myth that going outside without a jacket will give you a cold is precisely that—a myth. Viruses spread through human contact, not cold air.

When someone sneezes, they release a cloud of viral particles. These particles can travel several feet through the air. They land on surfaces—door handles, phones, keyboards—where the cold virus can survive for up to 24 hours. The flu virus, slightly more fragile, lasts about 2 hours.

Your skin is an excellent barrier. Even if cold virus particles land on your hand, they can't infect you there. The problem arises when you touch your eyes. The mucous membranes around your eyes are permeable. Viral particles cross this threshold easily, entering your body and beginning their replication process.

This is why hand washing matters far more than bundling up. This is why avoiding face-touching when you're in public spaces can dramatically reduce your infection risk. The virus doesn't care about the temperature outside. It cares about proximity, contact, and access to your mucous membranes.

The Immune System's Three-Part Defense

Huberman breaks down immune function into three layers, each operating on different principles and timescales.

The first line is your physical barriers—skin, mucous membranes, the acidic environment of your stomach. These aren't active fighters; they're walls. Robust, resilient, and effective at keeping most pathogens out.

The second line is innate immunity. When a virus breaches your barriers, cells called neutrophils and macrophages respond immediately. They don't recognize specific viruses; they recognize molecular patterns that signal "foreign invader." They attack broadly, triggering inflammation and fever—uncomfortable symptoms that reflect your body's attempt to create an inhospitable environment for the virus.

The third line is adaptive immunity. This is where your body learns. B cells produce antibodies tailored to the specific virus. T cells coordinate the attack and create immunological memory. This process takes days to ramp up, which is why you feel worse before you feel better. By the time your adaptive immune system is fully engaged, the virus has already replicated extensively.

Science-Backed Prevention

Prevention isn't about superstition. It's about understanding transmission and reinforcing your defenses.

1. Minimize eye-touching. The eyes are the primary portal of entry for both cold and flu viruses. Train yourself to avoid rubbing your eyes, especially in public spaces. If you must touch your face, wash your hands first.
2. Wash your hands properly. Soap and water for 20 seconds. The mechanical action of scrubbing dislodges viral particles; the soap breaks down their lipid membranes. Hand sanitizer works, but soap is superior.
3. Sleep matters. Chronic sleep deprivation suppresses immune function. One night of poor sleep can reduce natural killer cell activity by 70 percent. Prioritize 7 to 9 hours per night, especially during cold and flu season.
4. Manage stress. Cortisol, the primary stress hormone, suppresses immune function when chronically elevated. Practices that reduce stress—meditation, breathwork, time in nature—aren't luxuries. They're immune support.
5. Consider the flu vaccine. If you work in healthcare, interact with vulnerable populations, or simply want to reduce your risk, the flu shot is a practical tool. It's not perfect, but it's evidence-based.

When You're Already Sick

Once the virus has taken hold, your focus shifts from prevention to recovery. Here, Huberman emphasizes what works—and what doesn't.

Vitamin C doesn't prevent colds. Decades of research have shown this consistently. However, high-dose vitamin C taken at the onset of symptoms may reduce the duration of a cold by 8 to 14 percent. The mechanism: vitamin C supports neutrophil function and may reduce inflammation.

Zinc lozenges, taken within 24 hours of symptom onset, can shorten cold duration by one to two days. Zinc inhibits viral replication in the nasal passages. The catch: the dose matters, and the form matters. Look for zinc acetate or zinc gluconate lozenges, 13 to 23 milligrams per lozenge, taken every two hours while awake.

Echinacea has mixed evidence. Some studies suggest modest benefit; others show none. Huberman's take: if you've used it and felt it helped, there's no harm in continuing. But don't expect dramatic results.

Hydration is essential. Fever and mucus production both deplete fluids. Water supports every cellular process involved in immune function. Drink more than you think you need.

The Cold Exposure Paradox

Here's where things get interesting for those practicing contrast therapy. Deliberate cold exposure—cold showers, ice baths—triggers a robust physiological response. It increases norepinephrine and dopamine. It activates brown fat. It builds resilience.

But when you're actively fighting a viral infection, cold exposure adds stress to an already taxed system. Huberman's guidance: pause cold therapy when you're symptomatic. Let your immune system focus entirely on clearing the virus. Once you're recovered, resume your protocol.

The same logic applies to intense exercise. Training hard while sick prolongs illness and increases the risk of secondary infections. Rest during the acute phase. Return to activity gradually as symptoms resolve.

Practical Takeaways

1. Hand hygiene and avoiding eye-touching are your best defenses against colds and flu.
2. Sleep, stress management, and immune-supporting nutrition create a foundation for resilience.
3. Zinc lozenges and vitamin C may shorten symptom duration if taken early.
4. Pause cold exposure and intense exercise when sick—recovery requires rest.
5. The flu vaccine is a practical tool, especially for high-risk individuals or those in frequent public contact.

Final Thoughts

The cold and flu season is inevitable. Viruses will circulate. You will encounter them. But how you respond—how you prepare your body, how you support your immune system, how you recover—is entirely within your control.

contrast therapy trains resilience. It builds adaptive capacity. But it exists within a larger ecosystem of practices: sleep, nutrition, stress management, hygiene. When these align, you're not invincible. You're optimized. And that makes all the difference.