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5 Keys to Immunity with Dr. Roger Seheult

Optimize your body’s resilience with research-backed techniques.
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Overview

In 5 Keys to Immunity, Dr. Roger Seheult walks you through the latest studies that explain on a physiological level why certain lifestyle changes and simple health hacks can help you avoid getting sick — or get better faster if you do.

About

Roger D. Seheult

There is a timing for everything that happens in your body: When to sleep, eat, look at light, stay off the computer, and work. When we apply this simple approach to our lives, we reap the benefits in terms of our mental and physical health — and immunity.

INSTITUTION

Commune
Dr. Roger Seheult is quadruple board-certified in Internal Medicine, Pulmonary Diseases, Critical Care Medicine and Sleep Medicine. His current practice is in Banning, California where he is a critical care physician, pulmonologist, and sleep physician. Roger is also a medical school professor and the co-founder of MedCram, an online education platform for medical professionals.

By This Expert

Meet Your Teacher: 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.

9 min
Immunity: Innate vs. Adaptive Immunity

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?

15 min
Sleep: How Much Sleep Do I Need?

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?

9 min
Sleep: Your Sleep Cycles & the Effect of All Nighters

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.

16 min
Sleep: The Importance of Slow Wave Sleep

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.

12 min
Light (Part 1): Light & Your Eyes: Why Is Light So Important?

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.

10 min
Light (Part 1): Light & Your Eyes: Light and Your Circadian Rhythm

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.

9 min
Light (Part 1): Light & Your Eyes: How Light Exposure Affects Our Mental Health

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.

18 min
Light (Part 1): Light & Your Eyes: The Best & Worst Times for Light Exposure

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.

4 min
Light (Part 2): Light & Your Skin: How Sunlight Affects Your Skin

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.

26 min
Light (Part 2): Light & Your Skin: Minimizing Ultraviolet Sun Exposure

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.

9 min
Light (Part 2): Light & Your Skin: Sunlight Exposure & COVID-19

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.

16 min
Light (Part 2): Light & Your Skin: Optimize Your Exposure to Light

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.

9 min
Intermittent Fasting: Intermittent Fasting: Timing Is Everything

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.

11 min
Intermittent Fasting: What Happens to Your Body in the Fasted State?

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.

27 min
Intermittent Fasting: The Do’s and Don'ts of Intermittent Fasting

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.

9 min
Exercise: Exercise: The Benefits Beyond Cardiovascular Health

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.

10 min
Exercise: Understanding the J-Curve and Types of Exercise You Should Do

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

22 min
Exercise: Exercise & Mental Health

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.

11 min
Hot & Cold Therapy: The Benefits of Hot & Cold Therapy

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.

14 min
Hot & Cold Therapy: Hot & Cold Therapy and Infections (Acute and Chronic)

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?

21 min
Thank You for Watching 5 Keys to Immunity

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!

3 min
Bonus: 9 Secrets to a Strong Immune System Master Class

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.

56 min