About this Video

• Video Title: How to Enhance Your Immune System | Dr. Roger Seheult
• Channel: Andrew Huberman
• Speakers: Andrew Huberman, Dr. Roger Seheult
• Duration: 3:28:13

Introduction

This Huberman Lab podcast features Dr. Roger Seheult, a pulmonologist and sleep medicine specialist. The discussion centers on strategies to prevent and recover from illnesses like colds and the flu, emphasizing the roles of sunlight, red/infrared light, and lifestyle factors in immune health. The conversation also touches upon the flu shot and its potential benefits and risks.

Key Takeaways

1. Pillars of Health (NEWSTART): Dr. Seheult introduces the NEWSTART acronym (Nutrition, Exercise, Water, Sunlight, Temperance, Air, Rest, Trust) as a framework for overall health, crucial for immune function and disease resistance.

2. Sunlight and Infrared Light's Impact on Mitochondria: Sunlight, especially its infrared component, deeply penetrates the body, stimulating mitochondrial production of melatonin, a powerful antioxidant combating oxidative stress and improving mitochondrial function. This is crucial as mitochondrial dysfunction underlies many chronic diseases. Studies show a correlation between sunlight exposure and improved insulin sensitivity, reduced triglycerides, and lower mortality rates (including from cardiovascular disease and cancer).

3. Importance of Darkness at Night: Exposure to light at night suppresses melatonin release from the pineal gland, impairing restorative sleep and overall health. Even minimal light exposure can disrupt melatonin production. Strategies for managing light exposure at night are discussed.

4. The Flu Shot: A Risk/Benefit Assessment: The discussion presents the flu shot as having both benefits (reducing symptom severity) and risks (allergies, rare neurological effects). The Swiss Cheese model is used to illustrate that multiple layers of protection (lifestyle, diet, etc.) are ideal, and the flu shot can be one additional layer for those at high risk or with compromised immune systems.

5. Additional Immune-Boosting Strategies: The podcast explores various methods for supporting the immune system, including N-acetyl cysteine (NAC) to combat oxidative stress and break down mucus, zinc supplementation (while monitoring copper levels), and the use of eucalyptus oil for inhalation. The importance of fresh air and time spent in nature (forest bathing) is highlighted.

welcome to the huberman Lab podcast where we discuss science and science-based tools for everyday
[Music] life I'm Andrew huberman and I'm a
professor of neurobiology and Opthalmology at Stanford School of Medicine my guest today is Dr Roger
schwell Dr Roger schwell is a board-certified medical doctor in pulmonology which is the understanding
and treatment of conditions that impact the respiratory system such as colds flu and other viruses mold infections asthma
and more Dr schwell is also board certified in sleep medicine he does his clinical work in the Intensive Care Unit
at lalinda University and he is actively involved in medical and public health education through his terrific online
Channel called medc today we discuss how to avoid getting colds flu and other viruses and how to treat them to
minimize discomfort accelerate healing and avoid long-term consequences during today's episode we discuss long covid as
well as the use of sun and red light to stimulate mitochondrial and their metabolic Health across the entire brain
and body that opens up a broader discussion about phototherapy which is the use of light to control health and
temperature and other levers for improving brain and bodily function Dr schwell emphasizes that sun and red
light therapy have a long and wellestablished medical history and their mechanisms of action are known and
therefore it's not just biohacking as many people think we also discussed the sometimes controversial topic of the flu
shot and if and when you should get one Dr schel as you'll see here is
worldclass at making medical Concepts and the actionable items related to health exceptionally clear as a
consequence I'm certain that you'll truly appreciate the knowledge that he shares in your efforts to be and stay
healthy at any age in fact by the end of today's episode you'll be armed with the real knowledge on how to best get over
nasty infections of the sinuses lungs and throat faster should you happen to get one and even better how to avoid
them alt together before we begin I'd like to emphasize that this podcast is sep from my teaching and research roles
at Stanford it is however part of my desire and effort to bring zero cost to Consumer information about science and
science related tools to the general public in keeping with that theme this episode does include sponsors and now
for my discussion with Dr Roger schel Dr Roger schel welcome thank you so much

The discussion of sunlight in this podcast centers around its often-overlooked effects beyond simple Vitamin D production and circadian rhythm regulation. Here's a summary of the key points:

• Infrared Light Penetration: A significant portion (52%) of sunlight's energy is in the infrared spectrum. This infrared light penetrates deeply into the body (up to 8cm), passing through clothing and even skin. This penetration is due to the long wavelength of infrared photons, allowing them to scatter and reach deeper tissues. The analogy of low-frequency sound waves penetrating walls is used to illustrate this point.

• Mitochondrial Melatonin Production: Infrared light stimulates the production of melatonin within mitochondria throughout the body. This on-site melatonin acts as a powerful antioxidant, combating reactive oxygen species (ROS) – a byproduct of mitochondrial metabolism that causes oxidative stress and cellular damage. This is distinct from melatonin's role in sleep regulation, which is secreted by the pineal gland.

• Improved Mitochondrial Function: The increased melatonin and direct infrared light absorption by cytochrome c oxidase (an enzyme in the electron transport chain) enhance mitochondrial efficiency. This combats the age-related decline in mitochondrial function (ATP production drops by ~70% after age 40). Studies show that increased sunlight exposure correlates with improvements in insulin sensitivity and triglyceride levels.

• Data Supporting Sunlight's Benefits: Several studies are cited to support the benefits of sunlight exposure:

  • A study in Louisville, Kentucky, showed a significant decrease in inflammation markers (hs-CRP) after planting 8,000+ trees in a four-square-mile area.
  • A study of 10,000 subjects showed a correlation between sunlight exposure and improved insulin sensitivity and reduced triglycerides.
  • A 20-year study of Swedish women demonstrated a dose-response relationship between sunlight exposure and reduced all-cause mortality, cardiovascular mortality, and even cancer mortality. Remarkably, women who received ample sunlight had the same mortality rate as non-smoking women who avoided the sun, even if they smoked.
  • Studies using red light (670nm) in controlled intervention trials showed improvements in color sensitivity (vision) and glucose regulation.

• Minimizing UV Risk: The speakers emphasize the importance of balancing the benefits of sunlight with the risks of excessive UV exposure, which can lead to premature aging and certain types of skin cancer. The use of clothing, hats, and sun-protective apps to monitor UV levels is recommended.

• Infrared Lamps as a Supplement: While sunlight is the optimal source, infrared lamps can be used as a supplement, particularly during winter months with limited sunlight. However, caution is advised against excessive exposure, as it can trigger negative responses.

• The Importance of Green Spaces: Green spaces reflect a significant amount of infrared light, further enhancing its benefits. Studies show that living in areas with abundant green spaces is associated with reduced rates of various chronic diseases and improved overall health.

In summary, the podcast strongly advocates for sufficient sunlight exposure, emphasizing its crucial role in mitochondrial health, immune function, and overall well-being. The speakers encourage listeners to find a balance between maximizing the benefits of infrared and red light from the sun while mitigating the risks of UV radiation.

The podcast mentions zinc as a supplement that may improve immune system function. Dr. Seheult states that he takes high levels of zinc and finds it beneficial, supporting this claim with his personal blood work results. He notes that some studies support the use of zinc, but acknowledges that others may disagree.

The mechanism suggested is zinc's role as a cofactor in certain enzymatic reactions within the immune system. A potential concern is copper deficiency, as zinc supplementation can sometimes lead to this. Therefore, Dr. Seheult recommends monitoring copper levels when taking zinc supplements. The suggested dosage is 40 milligrams of elemental zinc, but he emphasizes checking the elemental zinc content on supplement labels, as the total milligram amount can be misleading. He also notes that dosage recommendations often aren't adjusted for body weight.