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Andrew Huberman
Feb 24, 2025
57 protocols
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How to Enhance Your Immune System | Dr. Roger Seheult
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Diet
Avoid Processed Foods
“Obviously, as natural as possible, staying away from processed foods.”
4:24 ·
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In this episode
57 protocols
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4:24
Avoid Processed Foods
Diet
“Obviously, as natural as possible, staying away from processed foods.”
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4:59
Mild to Moderate Exercise
Behaviors
“As soon as you start to do some exercise, even mild to moderate exercise, the amount of inflammation in your body starts to come down... So I'm referring to just mild to moderate exercise is good.”
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5:35
Sauna
Tools
“So in that area, we can talk about sauna, cold plunge, things of that nature that can actually help with our immune system.”
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5:35
Cold Plunge
Tools
“So in that area, we can talk about sauna, cold plunge, things of that nature that can actually help with our immune system.”
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5:49
Sunlight Exposure
Behaviors
“I've been a real proponent of getting people outside into the sun... you only need about 15 to 20 minutes.”
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6:12
Avoid Toxins
Behaviors
“T stands for the old term called temperance... So staying away from things that would make you sick.”
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6:29
Fresh Air
Behaviors
“A is air And when I talk about air it not just what we focus on which is keeping bad things out of the air so having fresh air”
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6:43
Phytoncide Diffuser
Tools
“So there's a whole area of research that looks at, for instance, phytoncides, which are chemicals that come off of trees.”
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6:49
Forest Bathing
Behaviors
“You may have heard of forest bathing. They've done a lot of research in Japan on this and getting out into nature. There are actual chemicals that are in the air that you can breathe that actually have an impact on your innate immune system.”
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7:18
Sleep 7 to 8 Hours
Behaviors
“There's very good data, very good research that shows that getting seven, eight hours of sleep a night is going to be very beneficial for your immune system.”
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10:57
Morning Sunlight in the Eyes
Behaviors
“I'm, you know, as big a proponent of getting morning sunlight in one's eyes as one could possibly be... It's a daily activity that we just know has such an outsized positive effect on the whole setting of the circadian rhythm and thereby improved daytime mood focus and alertness and nighttime sleep.”
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28:44
Spend Time in Green Spaces
Behaviors
“If you go outside on a sunny day versus going outside on a sunny day surrounded by green spaces, you're going to get probably two, three, four times more infrared light in that environment than you would without that environment.”
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39:57
Use a UV Index App
Tools
“It's pretty easy nowadays with any app, a lot of zero cost apps out there... will tell you when the UV index is highest.”
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40:30
Broad-Rimmed Hat
Tools
“If someone is fair skin and they're concerned about getting skin damage, wear a broad rimmed hat, put a long sleeve shirt on, but get outside.”
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55:01
Take Lunch Break Outside
Behaviors
“So my recommendation, which is what the original question was, is take your lunch break outside. It's something as simple as getting outside, even if it's at lunchtime.”
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55:27
Red Light Therapy Device
Tools
“What do you do when you're in Boston? What do you do if you're in New York? What do you do if you're in England, in Sweden, and these places where there isn't a lot of light?”
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55:55
Use Red Light Therapy Carefully
Behaviors
“Don't come into this if you're going to get a red light therapy and think that more is better because more may not be better. You actually could do detriment if you have the red light at too high of a level.”
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1:00:58
Track Outdoor Time
Behaviors
“I would just encourage people to pay attention for one week to how much time you're actually getting outside... How much time each day do you actually get outside without sunglasses on?”
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1:01:48
Keep Nights Dark
Behaviors
“We know, of course, about bright nights not being good. So not having a dark room to sleep in. These are things that can impair melatonin.”
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1:14:25
Artificial Morning Light Setup
Tools
“I have a setup that I constructed for myself that is basically a 10,000 lux light... So that's what I put in front of me when I first wake up if the sun isn't out yet.”
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1:15:04
Red/Near-Infrared Light Device
Tools
“But now I've started putting a red light near infrared light next to it... I have noticed a tremendous improvement in energy, mood, focus, et cetera, that comes from the addition of this red light near infrared light.”
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1:22:01
Use Artificial Light if You Absolutely Can't Get Sunlight
Behaviors
“15 minutes a day of sunlight exposure. and if you absolutely can't get sunlight exposure, think about some artificial light arrangement that might be beneficial.”
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1:22:58
Eye Mask
Tools
“Now that's hard to do, especially if you're, you know, if you're traveling, hotels, but eye masks, in particular, silk or even faux silk eye masks, which are very comfortable, can essentially provide that.”
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1:23:23
Blackout Curtains
Tools
“Do you yourself use blackout curtains?... What are your thoughts about the importance of getting things really dark at night?”
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1:23:51
Aluminum Foil on Windows
Tools
“That's where you get the aluminum foil around the windows. That's where you basically have to block out all of that light.”
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1:25:42
Use a Phone Flashlight Instead of Looking at the Screen at Night
Behaviors
“So perfectly fine to use your phone as a flashlight... looking at your screen dimmed way down in the middle of the night is going to be very detrimental to the melatonin system.”
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1:26:13
Use Red Light at Night
Behaviors
“And then there are a number of different red light sources that are pretty good, like little red light lamps that are effective. Or you can just turn your phone to red light mode.”
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1:27:05
Adopt an Earlier Sleep Schedule
Behaviors
“And changing his sleep schedule to one of getting into bed around 9 or 10 p.m. and waking up earlier as opposed to staying up late and sleeping the equivalent amount into later in the morning.”
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1:27:36
Restrict Eating to Daylight Hours
Behaviors
“It makes me wonder whether or not we really shouldn't be eating only when the sun is up. I agree that we probably should only be eating when the sun is up.”
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1:30:36
Flu Shot
Behaviors
“So for me, I've always, since I've been a physician, I've always gotten the flu shot every single year... So that's why for people who are immunocompromised, I generally recommend it to get the flu shot. Or people that are exposed to a lot of flu.”
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1:38:40
Surgical Mask
Tools
“The regular surgical masks are very good at preventing things from coming out of your mouth and going to other people or coming onto your mouth if you happen to have one on.”
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1:38:51
Wear a Surgical Mask During High Flu Exposure
Behaviors
“In our clinic where we work, we actually look at the flu incidence, and then we see if it's rising, everybody that comes into that place, physicians, patients, everybody puts a mask on to reduce that.”
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1:39:28
N95 Mask
Tools
“N95s are very good for people who don't want to get infection and don't have respiratory issues because you're now having to breathe air in through a filter.”
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1:41:17
Wash Hands
Behaviors
“What's really interesting is how many times a day, if you were to watch yourself, that you touch your nose, you touch your face. These are the portals for viruses to come into your body.”
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1:41:25
Avoid Touching Eyes, Nose, and Mouth
Behaviors
“These are the portals for viruses to come into your body. Yeah, eyes, nose, mouth.”
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1:45:07
Drink Water
Behaviors
“So it's important to drink water. How much water? You know, there's this old eight glasses of water thing. It's probably not that much, but it certainly is important.”
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1:50:30
Do Not Automatically Suppress Fever
Behaviors
“The idea is that the fever is part of the problem and we need to fix the fever because it part of the problem... I think out of all of those symptoms that you mentioned there, the one that I think is probably the most beneficial to keep is the fever.”
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1:51:57
Heat Therapy
Behaviors
“So we're talking about hot baths? Hot baths, sauna. Hot shower. Hot showers.”
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1:52:30
Protective Cloth Layer for Hot Fomentations
Tools
“You would put a protective layer of batting or cloth on the patient, and this would go on top of them.”
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1:58:37
Russian Banya
Tools
“When we think about Russian banyas, which I'm a huge fan of... what they do there... they'll go from moderately hot to hot to steam and then back to a hot, hot sauna, then into cold water.”
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2:00:17
Heat-Cold Contrast Therapy
Behaviors
“The general protocol for this was 20 minutes of hot followed by a very, very short, probably a minute of cold that involves some sort of physical rubbing or sort of abrasion on the chest.”
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2:06:09
Wool Sauna Hat
Tools
“Spend a little time in a Russian banya and you'll soon realize that they all wear these like wool hats... it insulates you against the heat.”
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2:23:41
N-Acetylcysteine
Supplements
“In the winter season, when I know that things are going to be elevated and high and I'm going to be seeing a lot of influenza patients, I do take 600 milligrams twice a day. But I try not to do it for more than three months.”
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2:23:41
Take NAC During Winter Flu Season
Behaviors
“In the winter season, when I know that things are going to be elevated and high and I'm going to be seeing a lot of influenza patients, I do take 600 milligrams twice a day.”
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2:25:55
Check Copper Levels if Taking Zinc
Behaviors
“The theoretical, of course... is the copper deficiency. And if you're checking that, then that's fine.”
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2:26:00
Zinc
Supplements
“The recommendations that I have seen is 40 milligrams of elemental zinc... But if you're checking your copper levels, then you should be fine.”
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2:31:53
Steam Inhalation
Behaviors
“If you get a cold and you're congested, it's just heating up some hot water on the stove, putting a towel over your head, and just inhaling that steam. It tends to open things up and decrease the congestion.”
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2:32:11
Eucalyptus Oil
Supplements
“I've been known to put a couple of drops of eucalyptus oil into that, and that's actually been beneficial as well... eucalyptus oil is never recommended to be taken internally.”
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2:33:03
Avoid Smoking and Vaping
Behaviors
“So it goes without saying, but smoking, cigar smoking, vaping.”
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2:33:03
Do Not Inhale Anything Except Air or Prescribed Lung Medicine
Behaviors
“First of all, don't inhale anything that's not either a medicine designed for your lungs or air itself.”
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2:35:05
Nicotine Replacement Products
Supplements
“I use it all the time in my patients who I'm trying to get off of smoking. And that's a safer alternative, especially for the lungs, right?”
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2:37:08
Avoid Air Pollution Exposure
Behaviors
“Obviously, clean air, people who live next to freeways and pollution, those are bad things.”
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2:45:42
Use Table or Floor Lamps at Night
Tools
“They turn off the ceiling lights and then they only use desk, sort of table level or even floor lights.”
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2:48:48
Use Incandescent Bulbs
Tools
“The quote-unquote low-efficiency bulbs that were present in all our homes... the incandescent bulbs are more full spectrum. They have a lot of red and orange emission.”
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2:57:16
Intermittent Fasting
Behaviors
“I actually got him to do intermittent fasting... He vowed that he would never eat after 5.30 after I explained all this to him.”
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3:02:47
Smelling Sticks
Tools
“There's actually a protocol that is used of these markers that are manufactured in Europe where they have a different – Orange, lemon, chocolate.”
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3:02:47
Smell Training
Behaviors
“There's actually a protocol that is used of these markers that are manufactured in Europe where they have a different – Orange, lemon, chocolate... smelling these things actually over – there was a randomized crossover placebo-controlled trial that actually showed that they were able to regain their sense of smell by training their sense of smell with these sticks.”