How to Enhance Your Immune System | Dr. Roger Seheult
In this episode of Huberman Lab, host Andrew Huberman and Dr. Roger Seheult explore the connections between environmental factors and immune function. They examine how exposure to sunlight and controlled temperature changes like saunas and ice baths can enhance mitochondrial health and activate the immune system's defenses.
Seheult also delves into the potential benefits of supplements like N-acetylcysteine (NAC) and zinc, as well as intermittent fasting, in supporting immune function and mitigating long Covid symptoms. Additionally, the discussion highlights the importance of mind-body approaches, trust, and community in promoting overall well-being and aiding recovery from infectious diseases.
This is a preview of the Shortform summary of the Feb 24, 2025 episode of the Huberman Lab
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1-Page Summary
Light, Temperature, and Environment in Health and Immunity
Roger Seheult and Andrew Huberman discuss how sunlight, particularly infrared rays, activates mitochondria, boosting their efficiency and melatonin production to combat aging. They emphasize the benefits of spending time outdoors, citing studies where sunlight exposure reduced inflammation, [restricted term] resistance, and influenza risk. Additionally, Seheult highlights how controlled heat and cold exposure, such as saunas and ice baths, modulate the innate immune system by inducing fever responses and white blood cell mobilization.
Supplements, Fasting, and Immune Interventions
Seheult explains how supplements like N-acetylcysteine (NAC) and zinc provide antioxidant defense against viruses. He also discusses how intermittent fasting may regenerate mitochondria and support immune function by allowing the body to replace damaged cells and mitochondria.
Long-Term Effects and Treatments of Infectious Diseases Like Covid-19
According to Seheult, mitochondrial dysfunction and metabolic dysregulation may underlie long Covid symptoms like fatigue and breathlessness. He suggests interventions like sunlight exposure, melatonin, and intermittent fasting could ameliorate these by improving mitochondrial health. Additionally, he mentions that viral persistence may contribute to inflammation and immune dysregulation in some cases, treatable by stimulating the immune system.
Mind-Body Approaches, Trust, and Community For Health and Recovery
Seheult emphasizes the importance of spirituality, trust, and gratitude in promoting well-being and recovery. He cites studies showing that feeling forgiven and expressing gratitude reduces anxiety and physical symptoms. Huberman echoes these sentiments, indicating that belief systems and community significantly impact physical health.
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Counterarguments
- While sunlight has benefits, excessive exposure can increase the risk of skin cancer, and not all climates or lifestyles allow for regular sun exposure.
- The relationship between sunlight and health outcomes like [restricted term] resistance and influenza risk may be correlational rather than causal, and other factors could contribute to these health benefits.
- Heat and cold therapies may not be safe for everyone, particularly those with cardiovascular conditions, and should be approached with caution.
- The efficacy of supplements like NAC and zinc in providing antioxidant defense and supporting immune function can vary, and over-reliance on supplements may lead to neglecting a balanced diet.
- Intermittent fasting may not be suitable for everyone, such as individuals with certain medical conditions, pregnant women, or those with a history of eating disorders.
- The role of mitochondrial dysfunction in long Covid is still being researched, and while interventions like sunlight and fasting may help, they are not guaranteed treatments and should be part of a broader medical approach.
- Stimulating the immune system to treat viral persistence may not be effective for all individuals and could potentially exacerbate certain conditions.
- The impact of spirituality, trust, and gratitude on health is subjective and may not resonate with or benefit everyone equally.
- The studies cited regarding forgiveness and gratitude reducing anxiety and physical symptoms may have limitations, such as small sample sizes or lack of replication.
- The influence of belief systems and community on physical health can be complex and is influenced by numerous social, cultural, and individual factors.
Actionables
- You can create a "Sunlight and Chill" routine by scheduling short morning and evening outdoor sessions combined with brief cold showers to kickstart and wind down your day. Start with 10 minutes of sunlight exposure after waking up to activate your mitochondria, followed by a 30-second cold shower to stimulate your immune system. In the evening, spend another 10 minutes outside as the sun sets to help your body produce melatonin, capped off with another cold shower to reinforce immune modulation.
- Develop a "Gratitude and Forgiveness" journal where you write down daily instances where you felt grateful or forgave someone, including yourself. This practice can help you internalize feelings of gratitude and forgiveness, potentially reducing anxiety and improving your physical symptoms. For example, note down a moment you appreciated, like a stranger's smile, and a moment of forgiveness, perhaps overlooking a friend's minor mistake.
- Organize a "Community Health Circle" with friends or neighbors where you discuss and share practices that contribute to well-being, such as spirituality, trust-building activities, or group fasting days. This could be a monthly gathering where each person brings a healthy, fasting-friendly dish and shares their experiences with different health practices, fostering a sense of community and collective physical health improvement.
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Light, Temperature, and Environment in Health and Immunity
Roger Seheult and Andrew Huberman discuss how environmental factors such as light and temperature significantly impact health and immunity.
Sunlight and Infrared Light Support Mitochondrial Activity, Affecting Cellular and Metabolic Function
Infrared Sunlight Activates Mitochondria, Boosting Energy and Melatonin to Combat Aging
Roger Seheult emphasizes the importance of infrared light and its ability to penetrate skin, impacting cellular and even mitochondrial activity. He highlights an epidemic of mitochondrial dysfunction, which may be mitigated by exposure to sunlight. Seheult recommends taking lunch breaks outside to get sunlight, especially in areas with limited light, citing studies that show the positive effects of infrared lamps on wellbeing in wintertime. Huberman mentions that sunlight exposure, even if artificial, is essential to health, in addition to natural light.
Glenn Jeffrey conducted experiments showing that 670 nanometer red light enhanced color sensitivity and mitochondrial function in the retina, and exposure to red light on the skin lowered glucose concentrations due to more efficient mitochondrial function. Seheult notes natural sunlight is much more powerful than the lights used in these studies, indicating the substantial benefits of sunlight.
Seheult describes how mitochondrial output decreases significantly after age 40, impacting cellular function. The mitochondria create melatonin, which serves as a powerful antioxidant protecting against oxidative stress. Sunlight activates this melatonin, cooling and protecting the mitochondria during the day. This intracellular melatonin continues its protective role at night.
He also references a study that suggests sunlight could have similar desirable effects on mitochondrial function, with infrared light increasing the efficiency of mitochondria and combating the aging process.
Natural Light Outdoors Boosts Immunity By Increasing [restricted term] and Reducing Inflammation
Huberman and Seheult argue the importance of exposure to outdoor environments, which contain beneficial factors not replicated indoors. Huberman points out the necessity of designing aquarium environments with full-spectrum light for aquatic health and compares this to human health, suggesting a proper relationship to light, including infrared light, is vital for overall health.
Seheult highlights a few studies that underscore the impact of light and environment on health and immunity. One study found a 13% decrease in inflammation markers among residents where trees were added to an area. Sunlight exposure correlated with improved [restricted term] sensitivity and reduced triglycerides, coupled with lower all-cause mortality rates, including from cardiovascular disease and cancer.
Moreover, sunlight has been found to protect against influenza, uncoupling the virus from its wintertime prevalence, and latitude along with sunlight reduction during winter predicted COVID-19 surges in Europe. Seasonal influenza activity diverges globally, with peaks occurring shortly after the shortest day of the year in varying regions.
Historically, sun exposure was used in hospitals for recovery, indicating recognized benefits. Seheult and Hu ...
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Light, Temperature, and Environment in Health and Immunity
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Clarifications
- Mitochondrial dysfunction epidemic is a term used to describe a widespread issue where the mitochondria, the energy-producing organelles in cells, are not functioning optimally. This dysfunction can lead to various health problems due to the crucial role mitochondria play in cellular processes. Factors like aging, environmental stressors, and genetic mutations can contribute to mitochondrial dysfunction, impacting overall health and potentially increasing the risk of various diseases. Researchers emphasize the importance of addressing mitochondrial health through strategies like exposure to sunlight and other interventions to support cellular function and overall well-being.
- Glenn Jeffrey conducted experiments showing that exposure to 670 nanometer red light had positive effects on color sensitivity and mitochondrial function in the retina. This red light exposure also led to lower glucose concentrations due to improved mitochondrial function in the skin. The experiments highlighted the potential benefits of red light therapy in enhancing cellular processes and metabolic functions. These findings suggest that specific wavelengths of light, such as red light, can have beneficial effects on various aspects of health and well-being.
- Intracellular melatonin acts as a potent antioxidant that helps protect cells from oxidative stress. Melatonin produced by mitochondria during the day is activated by sunlight, aiding in cooling and safeguarding the mitochondria. This protective function continues during the night, contributing to overall cellular health and function. Sunlight exposure plays a crucial role in activating and enhancing the protective effects of intracellular melatonin.
- Interferons are proteins released by cells in response to pathogens like viruses. They play a crucial role in the immune response by signaling nearby cells to heighten their defenses against infections. Interferons help regulate the immune system, enhance the activity of immune cells, and inhibit viral replication. Overall, interferons are key players in the body's defense mechanism against viral threats.
- Contrast therapy through sauna and cold plunge use involves alternating between exposure to heat, typically in a sauna, and cold, often through a cold plunge or shower. This practice is believed to have various health benefits, including boosting circulation, enhancing immune function, and promoting recovery. The heat from the sauna can help relax muscles, improve blood flow, and induce sweating, while the cold exposure can stimulate the body's stress response, reduce inflammation, and invigorate the immune system. Alternating between hot and cold temperatures is thought to have a positive impact on overall well-being and may be used therapeutically for improving health and recovery.
- Russian banyas and Finnish saunas are traditional forms of heat therapy inv ...
Counterarguments
- While infrared sunlight may activate mitochondria, it's important to balance sun exposure with the risk of skin cancer from UV radiation.
- The necessity of artificial light for health is not universally agreed upon, and some argue that the benefits of natural light cannot be fully replicated by artificial sources.
- The claim that red light enhances color sensitivity and mitochondrial function may not be universally applicable or may require more research to establish its effectiveness across different populations.
- The assertion that natural sunlight is more powerful than artificial lights in enhancing mitochondrial function may not consider the potential benefits of specific wavelengths available in artificial light therapy.
- The decrease in mitochondrial output after age 40 is a generalization and may vary significantly among individuals.
- The role of sunlight in activating melatonin and its protective effects during the day and night may not be as direct or significant as suggested, and other factors may also play a role.
- The correlation between sunlight exposure and improved immune function is complex and may be influenced by confounding factors such as lifestyle and diet.
- The idea that exposure to outdoor environments is crucial for health and immunity may not consider the potential for pollutants and allergens in some outdoor environments to negatively impact health.
- The importance of full-spectrum light for overall health may be overstated, and some individuals may have health conditions that require them to limit exposure to certain light frequencies.
- The correlation between sunlight exposure and improved [restricted term] sensitivity and reduced triglycerides may not imply causation, and other lifestyle factors may also contribute to these health outcomes.
- The protective effect of sunlight against influenza and its influence on COVID-19 surges may not fully account for ...
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Supplements, Fasting, and Immune Interventions
The conversation delves into how certain supplements like NAC and zinc can support immune health, while practices like intermittent fasting may improve mitochondrial function and overall immune response.
Nac and Zinc Supplements May Assist Immune and Antioxidant Defense Against Viruses
Andrew Huberman and Roger Seheult discuss the potential for N-acetylcysteine (NAC) and zinc to bolster the immune system and provide antioxidant defense against viral infections.
Nac Reduces Mucus Thickness and Prevents Excessive Clotting
NAC has several key functions, including reducing mucus thickness, preventing excessive clotting, and supporting liver metabolism. Despite an FDA ban, which faced pushback from users, NAC remains over-the-counter in the US, though it may require a prescription in some countries. Hospitals use NAC in protocols to manage Tylenol overdoses by supporting glutathione production in the liver.
Seheult explains that NAC works as a glutathione precursor in redox situations, balancing oxidative stress during infections. It also prevents thrombosis by managing disulfide bonds involved in the polymerization of von Willebrand's factor. As a mucolytic, NAC helps against fluid buildup in the lungs and is used in treatments for cystic fibrosis. Although it doesn't prevent influenza, it can reduce symptoms according to a placebo-controlled trial.
Zinc Enhances the Immune System
Zinc is acknowledged for its immune-enhancing effects, with Seheult recommending a dosage of 40 milligrams of elemental zinc and mentioning the importance of also monitoring copper levels to avoid deficits. Andrew Huberman personally benefits from higher doses of zinc and has noticed positive blood work results from his long-term supplementation.
Intermittent Fasting and Time-Restricted Eating May Regenerate Mitochondria and Support Immune Function, Aiding Recove ...
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Counterarguments
- While NAC has shown potential benefits, its effectiveness can vary among individuals, and some studies have produced mixed results regarding its impact on immune health and viral infections.
- The FDA's concern over NAC may stem from safety or regulatory issues that are not fully addressed in the text, suggesting that there might be valid reasons for its scrutiny.
- High doses of zinc can lead to zinc toxicity and interfere with the absorption of other minerals, such as iron and copper, which can have adverse health effects.
- The benefits of zinc supplementation for immune function are generally observed in populations with zinc deficiency, and its effects may be less pronounced in individuals with adequate zinc intake.
- The role of intermittent fasting in mitochondrial regeneration and immune function is an area of ongoing research, and while promising, it may not be suitable for everyone, particularly those with ce ...
Actionables
- You can track your nutrient intake with a personalized health diary to monitor the effects of adding NAC and zinc to your diet. Start by noting your current health status, including energy levels, frequency of illness, and any symptoms you experience. As you incorporate NAC and zinc, update your diary with any changes you observe. This can help you identify patterns and adjust dosages with the guidance of a healthcare professional to optimize your immune health.
- Experiment with different fasting schedules to find one that fits your lifestyle and supports your immune system. Begin with a simple approach like delaying breakfast for an hour later than usual and gradually increase the fasting window. Pay attention to how your body responds, particularly your energy levels and cognitive function, to tailor a fasting routine that helps rejuvenate your mitochondria witho ...
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Long-Term Effects and Treatments of Infectious Diseases Like Covid-19
Public and professional interest in the long-term effects and potential treatments of diseases like Covid-19 has increased, particularly around the condition known as long Covid.
Long Covid Linked To Mitochondrial Dysfunction and Metabolic Dysregulation, Causing Fatigue and Shortness of Breath Symptoms
Interventions for Mitochondrial Health May Alleviate Long-Term Infectious Disease Symptoms
Long Covid is characterized by a range of symptoms persisting more than 12 weeks after infection, which includes fatigue, headaches, and shortness of breath. The conversation in the podcast indicates that mitochondrial dysfunction might be central to many long Covid cases, as research has found downregulation in the enzymes of beta-oxidation, affecting fatty acid metabolism in mitochondria.
Seheult notes improvements in a patient’s symptoms after practicing intermittent fasting and exposure to sunlight, suggesting that lifestyle changes can address metabolic and mitochondrial dysfunction. Discussion about the effects of melatonin and light exposure on lowering oxidative stress in cells suggests possible intervention strategies, further supported by a study where infrared light treatment improved Covid patient recovery rates. Seheult illustrates this with the significant weight loss and health improvement of Dr. Samir Hirtar after realigning with natural light cycles.
A possible strategy to combat long Covid involves maintaining redox balance in cells. Seheult explains that oxidative stress in conditions like obesity and heart disease causes mitochondria to run 'hot', and Covid exacerbates this issue by disrupting ACE2 receptor functions. He suggests that interventions involving light and melatonin may improve mitochondrial health and relieve symptoms resulting from this imbalance.
Long Covid Symptom Variability Indicates Diverse Mechanisms, Needs Personal Treatment
Viral Persistence May Contribute To Inflammation and Immune Dysregulation, Treatable By Stimulating the Immune System
Seheult discusses long Covid as a heterogeneous disease, which manifests differently in individuals, thus requiring personalized treatments. He emphasizes the difficulty in generalizing treatments due to the varying mechanisms behind long Covid.
For instance, in one case, ...
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Long-Term Effects and Treatments of Infectious Diseases Like Covid-19
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Clarifications
- Mitochondrial dysfunction in long Covid cases involves issues with the energy-producing structures in cells, impacting processes like fatty acid metabolism. Research suggests that disruptions in mitochondrial function, possibly due to viral effects, can lead to symptoms like fatigue and shortness of breath in long Covid patients. Strategies to improve mitochondrial health, such as lifestyle changes and interventions like light exposure and melatonin, may help alleviate long-term symptoms by addressing these underlying cellular imbalances. Maintaining redox balance in cells, reducing oxidative stress, and supporting mitochondrial health could be key in managing symptoms associated with mitochondrial dysfunction in long Covid.
- Redox balance in cells involves maintaining a delicate equilibrium between oxidants and antioxidants to support cellular function. In the context of long Covid, disruptions in redox balance can lead to increased oxidative stress, impacting mitochondrial health and exacerbating symptoms like fatigue and shortness of breath. Strategies to address redox imbalance, such as interventions involving light exposure and melatonin, aim to restore this equilibrium and improve mitochondrial function, potentially alleviating long-term symptoms associated with infectious diseases like Covid-19.
- The ACE2 receptor is a protein on the surface of cells that plays a role in regulating blood pressure and inflammation. COVID-19 disrupts ACE2 receptor functions, which can lead to increased inflammation and other complications in various organs. This disruption is thought to contribute to the severity of symptoms and complications seen in COVID-19 patients. Maintaining the balance of ACE2 receptor function is crucial for overall health and immune response.
- Mold exposure can lead to symptoms that mimic those of long-term infections like Covid-19. Mold-related symptoms can include respiratory issues, f ...
Counterarguments
- While mitochondrial dysfunction may play a role in long Covid, it is not definitively established as the central cause for all cases, and other factors such as immune dysregulation or vascular issues may also be significant.
- Lifestyle changes like intermittent fasting and sunlight exposure may benefit some individuals, but their effectiveness can vary, and they may not be suitable or sufficient for all long Covid patients.
- The role of melatonin and light exposure in reducing oxidative stress and improving mitochondrial health is an area of ongoing research, and while promising, it may not be a universal solution for long Covid.
- The evidence supporting infrared light treatment in improving Covid recovery rates is still emerging, and more robust clinical trials are needed to confirm its efficacy and safety.
- The concept of maintaining redox balance to combat long Covid symptoms is complex and may not be easily achievable through simple interventions, requiring more comprehensive approaches.
- The suggestion that oxidative stress from conditions like obesity and heart disease can worsen with Covid, while plausible, may not account for the full spectrum of long Covid experiences, especially in patients without these conditions.
- Personalized treatments are ideal but may be challenging to implement due to the diverse and poorly understood nature of long Covid, as well as limitations in healthcare resources and access.
- The effectiveness of specialized interventions to regenerate healthy mitochondria is still under investigation, and while anecdotal improvements are encouragi ...
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Mind-Body Approaches, Trust, and Community For Health and Recovery
Roger Seheult and other experts discuss the significant impact of trust, whether in a higher power, God, or community, and the practice of gratitude on health and recovery.
Trust in a Higher Power or Community Affects Well-Being and Recovery
Seheult underscores the importance of considering the spiritual aspect of care, which he aligns with Loma Linda University's motto "to make man whole." This encompasses physical, mental, and spiritual components. He notes, affirming insights from Huberman and Ellen Langer's studies, that a belief system significantly influences physical health, asserting that trust benefits the immune system and helps relieve stress.
Forgiven Patients Show Less Anxiety, Somatosensory Complaints, Aiding Recovery
Discussing studies on how trust and faith impact health outcomes, Seheult focuses on forgiveness's substantial role. He cites a study that surveyed 1,500 Christians, analyzing their conditional or unconditional forgiveness styles. Those with unconditional forgiveness exhibited less anxiety, fewer somatosensory complaints, and an enhanced sense of well-being compared to those who forgave conditionally. A determinant was whether individuals felt forgiven by God, with those sensing divine forgiveness more prone to forgive others unconditionally and experience peace. Seheult implements this understanding delicately in his practice, offering s ...
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Counterarguments
- Trust in a higher power or community may not have the same positive impact on individuals who are non-religious or who have had negative experiences with religious or community institutions.
- The role of spiritual care in health and recovery might not be universally accepted, as some may argue that evidence-based medical practices should be the primary focus.
- The influence of belief systems on physical health can be subjective and may not be as significant for those who prioritize empirical evidence over faith-based approaches.
- The assertion that trust benefits the immune system and relieves stress could be challenged by pointing out that these effects might also be achieved through non-spiritual means such as therapy, exercise, or medication.
- The relationship between forgiveness and health outcomes could be coincidental or influenced by other factors, and more research might be needed to establish a causal link.
- The concept of feeling forgiven by God may not resonate with individuals who do not share this belief, and alternative methods of achieving peace and forgiveness could be equally valid.
- The improvements in well-being associated with forgiveness might ...
Actionables
- Create a daily "gratitude and forgiveness" journal to nurture a positive mindset and enhance well-being. Start by dedicating a few minutes each morning or evening to write down things you're grateful for and instances where you can offer forgiveness, whether to yourself or others. This practice can help reinforce the positive associations between gratitude, forgiveness, and health. For example, if you felt slighted by a friend's comment, write about the experience and actively decide to forgive the remark, focusing on the positive aspects of your friendship.
- Develop a "trust ritual" that involves connecting with a higher power or community to bolster your immune system and reduce stress. This could be as simple as setting aside time for meditation, prayer, or attending community gatherings that align with your beliefs. For instance, if you find peace in nature, you might spend time each week in a park or garden, reflecting on the interconnectedness of life and the support it provides.
- Engage in a "forgiveness outreach" initiative where you reach out to mend s ...
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