In a vital episode of The Huberman Lab Podcast, Dr. Andrew Huberman hosts Dr. Roger Seheult, a seasoned pulmonologist and ICU specialist, to dissect the science behind staying healthy amidst prevalent airborne threats. The discussion centers on preventing common infections like colds and flu, accelerating recovery when illness strikes, and harnessing the power of light therapy to bolster metabolic health.
Dr. Seheult complements his extensive clinical background (honed in demanding ICU settings) with a passion for accessible public health education through his platform, MedCram. The dialogue transcends typical advice, offering evidence-backed strategies for building immune resilience, tackling controversial topics such as flu shot effectiveness, and highlighting underappreciated tools like sunlight exposure.
This episode offers critical insights for individuals seeking to optimize their defenses against common illnesses. The key actionable insights to be covered include:
- The NEWSTART framework as a cornerstone of immune health.
- The proven benefits of red/infrared light in combating infections.
- The profound influence of sleep on the effectiveness of vaccinations.
- The underrated importance of hydration for overall well-being.
Watch the Full Huberman Lab Episode
Core Concepts
1. The NEWSTART Framework for Immune Resilience
What It Is:
Seheult advocates for a comprehensive approach to health, summarized by the acronym NEWSTART:
- Nutrition: Emphasizing whole, unprocessed foods over refined options.
- Exercise: Advocating for moderate-intensity physical activity.
- Water: Prioritizing hydration alongside practices like contrast therapy.
- Sunlight: Encouraging regular skin and eye exposure to natural light.
- Temperance: Promoting avoidance of toxins and harmful substances.
- Air: Stressing the importance of fresh, clean air quality.
- Rest: Highlighting the necessity of consistent, quality sleep.
- Trust: Recognizing the stress-reducing benefits of community, faith, or social support.
Why It Matters:
This holistic strategy addresses immune function at multiple levels:
- Exercise helps regulate inflammation through a J-curve effect, where moderate activity lowers inflammation, while excessive exercise can increase it.
- Exposure to “forest air” can elevate natural killer (NK) cell activity via phytoncides.
- Sleep deprivation can diminish vaccine antibody responses by as much as 50% (Prather et al., 2012).
2. Sunlight as Mitochondrial Medicine
The Science:
Sunlight is composed of approximately:
- 38% visible light
- 52% infrared (IR) light
Low-energy IR photons can penetrate up to 8 cm into tissue, boosting mitochondrial ATP production (Zimmerman & Reiter, 2019).
Morning sunlight exposure helps regulate circadian rhythms; midday IR exposure can stimulate cellular repair mechanisms.
Practical Impact:
Regular sunlight exposure can have numerous benefits:
- Elevated melatonin production, serving as a potent mitochondrial antioxidant.
- Improved viral clearance through interferon stimulation.
3. Hydration’s Impact on Immunity
Key Findings:
The lining of mucous membranes is made of 95% water – dehydration compromises this crucial defense.
Contrast therapy (cold plunge/sauna cycles) results in:
- A 17% increase in white blood cell count (Kox et al., 2014).
- Activation of heat shock proteins, which can inhibit viral replication.
4. Sleep’s Dose-Response Relationship with Immunity
Critical Data:
- Individuals getting fewer than 6 hours of sleep face a 4.2 times higher risk of catching a cold compared to those getting 7 or more hours (Cohen et al., 2009).
- Consistently getting 7-9 hours of sleep optimizes vaccine antibody responses.
Actionable Protocols
Immune Defense Daily Routine
Sunlight:
- 10-30 minutes of morning sunlight exposure (eyes and skin).
- 20 minutes of midday IR exposure (shirtless if appropriate).
Hydration:
- Aim for 0.6 oz of water per pound of body weight daily.
- Consider a weekly sauna (15-20 minutes at 160-180°F) followed by a cold plunge (3 minutes at 50°F).
Sleep:
- Prioritize 7-9 hours of sleep per night; maintain consistent bed and wake times (±30 minutes).
- Avoid screens 90 minutes before bedtime.
Contraindications:
- Avoid prolonged sun exposure without proper skin adaptation.
- Consult a healthcare provider before starting contrast therapy if you have hypertension.
Sick-Day Protocol
First 24 Hours:
- Hydrate with electrolytes (Na/K/Mg).
- 45 minutes of red light therapy (630nm/850nm).
- 1g of vitamin C + 50mg zinc lozenges hourly.
Days 2-5:
- Consider intermittent fasting (16:8) to stimulate autophagy.
- Use a humidifier to maintain 40-60% humidity.
Implementation Guide
Step 1: Prioritize Your Morning
- Upon waking, get 10 minutes of sunlight exposure (without glasses).
- Drink 16 oz of water with added electrolytes.
- Engage in 20 minutes of brisk walking.
Step 2: Establish Weekly Immune Resets
- Schedule sauna sessions on Tuesdays and Thursdays.
- Incorporate cold plunges on Saturdays.
Step 3: Prepare for Winter
- Test vitamin D levels and optimize to a range of 50-80 ng/mL.
- Consider getting a flu shot (if there are no contraindications).
Start Small:
- Begin with 5 minutes of daily sunlight exposure, gradually increasing to 30 minutes.
- Replace one processed snack with a serving of berries and walnuts.
Key Quotes
“Infrared light penetrates up to 8 cm – it’s not woo, it’s photobiomodulation with 100+ years of research.”
– Dr. Roger Seheult
“Sleep isn’t recovery – it’s when your immune system downloads its antivirus software.”
– Dr. Andrew Huberman
Summary & Next Steps
The protocols presented here blend time-tested practices (sunlight, fasting) with state-of-the-art phototherapy techniques. Prioritize the NEWSTART fundamentals before incorporating advanced tools such as red light therapy.
Further Learning:
- Huberman Lab #35: “Master Your Sleep.”
- MedCram’s “Long COVID Deep Dive.”
Call to Action:
Choose ONE NEWSTART pillar to focus on optimizing this week. Monitor any changes in your symptoms – many people observe fewer sick days within 14 days.
Quick Reference Guide
| Action | Frequency | Key Benefit |
|---|---|---|
| Morning sunlight | Daily | Circadian reset + ATP production |
| Sauna/cold plunge | 2x/week | Heat shock protein activation |
| 7-9 hrs sleep | Nightly | Antibody production |
| 1g vitamin C | Hourly when sick | Viral replication inhibition |
“Health isn’t about avoiding germs – it’s about building a fortress.” – Dr. Seheult