How to Prevent & Treat Colds & Flu

Exercise Benefits

Regular physical activity plays a crucial role in enhancing immune function and combating infections. Andrew Huberman emphasizes that exercise of 60 minutes or less, at a moderate to high intensity, can significantly boost the innate immune system by increasing the circulation of immune cells and chemicals 1. This heightened activity can last for many hours post-exercise, providing a robust defense against colds and flus.

Exercise that's of 60 minutes in duration or less, and that is intense, but not all out effort...promote the exchange of components between the blood and the lymphatic system.

--- Andrew Huberman

Huberman also shares his personal exercise routine, which includes cardiovascular and resistance training, as a model for maintaining immune health 2.

   

Exercise Risks

While exercise is beneficial, overexertion can compromise immune health. Andrew Huberman warns that intense exercise beyond 60 minutes can lead to a weakened immune response, as seen in marathon runners who experience reduced T cell function and increased stress hormones 3. This highlights the importance of moderation in exercise to avoid diminishing immune defenses.

People who just ran a marathon...are severely immune compromised.

--- Andrew Huberman

Huberman advises maintaining a balance in exercise intensity and duration to prevent overloading the immune system, suggesting that moderate workouts are key to sustaining health without risking illness 4.