5 Keys to Immunity with Dr. Roger Seheult
01: Meet Your Teacher: Dr. Roger Seheult
Dr. Roger Seheult is quadruple board-certified in Internal Medicine, Pulmonary Diseases, Critical Care Medicine and Sleep Medicine through the American Board of Internal Medicine. Here he shares his personal and professional journey, which offered him a unique perspective on healing the human body.
02: Immunity: Innate vs. Adaptive Immunity
Your immune system is composed of two subsystems: innate and adaptive. The Innate immune system is your body's first line of defense against pathogens. Your adaptive immune system is acquired immunity, which you get from previous exposure to diseases and vaccines. But what does this mean for your day-to-day health, and how do both subsystems work together?
03: Sleep: How Much Sleep Do I Need?
If you've ever had trouble sleeping, chances are you've probably asked the internet one or two questions about the minimum amount of sleep required. But what happens if you don't get enough sleep? And how much sleep do you actually need?
04: Sleep: Your Sleep Cycles & the Effect of All Nighters
It's time to look at what happens inside your brain and body during the different stages of sleep. Dr. Seheult also explains what quality sleep looks like and discusses the damaging effects of even just one all-nighter.
05: Sleep: The Importance of Slow Wave Sleep
Fun fact: You experience the deepest part of your sleep during the first third of the night. Learn why this slow-wave sleep is the most restorative part of your sleep and how to know if you are getting enough.
06: Light (Part 1): Light & Your Eyes: Why Is Light So Important?
Light intensity is measured in units of lux. To put this into perspective, a well-lit living room is about 50 lux, while bright outdoor sunlight can be as high as 10,000 lux (or 200 times brighter!) sunrise and sunset are 400 lux, or eight times brighter than your living room, which is around 50 lux! Today, you take a deep dive into how different light affects your hormones, melatonin production, and the body's ability to make Vitamin D.
07: Light (Part 1): Light & Your Eyes: Light and Your Circadian Rhythm
Technology allows us to do things whenever we want, like scroll through our phones when we should be asleep. But as you’ll learn, this late-night light exposure throws off your circadian rhythm (your body's internal clock), which can lead to inflammation and impaired glucose metabolism, among other maladies.
08: Light (Part 1): Light & Your Eyes: How Light Exposure Affects Our Mental Health
The disruption of your circadian rhythm caused by light exposure not only has physical health implications but can also influence your mental health, including depression and cognitive function.
09: Light (Part 1): Light & Your Eyes: The Best & Worst Times for Light Exposure
How much sunlight do you actually need to reap the benefits? Let's dig into the science.
10: Light (Part 2): Light & Your Skin: How Sunlight Affects Your Skin
News flash: A Vitamin D supplement doesn’t replace your need for sunlight exposure. Learn how light, particularly sunlight, interacts with your skin and why it's essential for more than just Vitamin D production.
11: Light (Part 2): Light & Your Skin: Minimizing Ultraviolet Sun Exposure
Sunlight exposure is important, but it can also be damaging — particularly in the UV spectrum. Fortunately, certain times of day have much lower UV radiation while still offering beneficial infrared exposure.
12: Light (Part 2): Light & Your Skin: Sunlight Exposure & COVID-19
Can sunlight exposure help prevent your risk for COVID-19, and improve your outcomes if you do? In today’s lesson, you’ll learn what the scientific research has to say.
13: Light (Part 2): Light & Your Skin: Optimize Your Exposure to Light
Revisit the key takeaways on light, its effects on your circadian rhythm, cells, sleep, health, and tips you can apply in your own life to optimize your exposure.
14: Intermittent Fasting: Intermittent Fasting: Timing Is Everything
Intermittent fasting, or time-restricted eating, involves cycling between periods of fasting and eating during a single day. Fasting is not just about eating fewer calories or burning fat: It’s about giving your body time to repair and rebuild.
15: Intermittent Fasting: What Happens to Your Body in the Fasted State?
Ever wonder what happens in your body while you're fasting? Learn what goes on at the cellular level during a fasting period alongside effective tips for intermittent fasting. Getting started is simpler than you might think.
16: Intermittent Fasting: The Do’s and Don'ts of Intermittent Fasting
This is your chance to learn the do’s and don'ts of fasting and get answers to common questions.
17: Exercise: Exercise: The Benefits Beyond Cardiovascular Health
Though exercise is most commonly associated with improved cardiovascular health, it has a much more significant effect on the human body, including improved immunity and mental health.
18: Exercise: Understanding the J-Curve and Types of Exercise You Should Do
Before you start thinking about investing in weights or other expensive equipment, it's important to understand the J-Curve, and where you fall on it. Your position will impact the amount and type of exercise you should be doing for
19: Exercise: Exercise & Mental Health
Did you know that exercise can improve your mood almost immediately after it is being tried, whereas medications can take 4-6 weeks before they start to kick in? And it has very few side effects.
20: Hot & Cold Therapy: The Benefits of Hot & Cold Therapy
In hot and cold therapy, a period of heat is followed by a short period of cold. This can be as basic as turning a hot shower to cold at the end or going from a sauna to an ice bath. Hot-cold combination can have many positive benefits, such as improved vascular function, detoxification, and increased plasma volume. Let’s dig into the science.
21: Hot & Cold Therapy: Hot & Cold Therapy and Infections (Acute and Chronic)
When temperature contrast therapy is used regularly, it can reduce chronic conditions and improve those you may already have. But what if you come down with an acute issue such as a viral infection. Is temperature therapy still beneficial?
22: Thank You for Watching 5 Keys to Immunity
Congratulations on completing 5 Keys to Immunity. Over the past days, you learned how to improve your sleep, time your meals, exercise enough but not too much, and optimize your sunlight exposure. Now, it's time to put it into practice!
23: Bonus: 9 Secrets to a Strong Immune System Master Class
There are a lot of voices out there telling you what you should and shouldn’t do to optimize your health and robustly resist disease.