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- 🤒 Immune System Toolkit
Seems like everyone in my circles has been getting sick (myself included), so I threw together the top immune system protocols + supplements I use to prevent sickness or get through it quickly. Sourced from Huberman + my own testing.
- Ali
tl;dr:
Wim Hof / Cold Plunge / Exercise
If you know you're going to be exposed to cold, flu, etc but still at 100% health - use deliberate stressors (wim hof, cold exposure, exercise) to augment/enhance immune system. Be cautious not to overdo any of them, as too much can stress the immune system
If you're already coming down with something, best not to do wim hof / cold plunge as the excess stress will compromise the immune system
Sauna (if you don’t have a fever)
Red / Infrared Light Therapy
Acupuncture
Probiotic-rich diet
Sleep on your side
Think positively about the future to activate dopamine pathways, which accelerates healing process
Air humidifier can help ward off colds & flus
Supplements
Protocols
Wim Hof Breathing
Wim Hof Breathing has shown to enhance immune system + combat illness as a preventative measure.
If you know you're going to be exposed to cold, flu, etc but still at 100% health - use deliberate stressors (wim hof, cold exposure, exercise) to augment/enhance immune system. Be cautious not to overdo any of them, as too much can stress the immune system
If you're already coming down with something, best not to do wim hof / cold plunge as the excess stress will compromise the immune system
Sauna / Hot Bath
Reduces internal temperature
Sauna: 15 minutes on, 5 minutes to cooldown, re-enter
Don’t use sauna if you have a fever
Red Light Therapy
Activates the lymphatic system. I try to do 20 min/day when I’m feeling something come on.
Acupuncture
Activation of deep fascial tissue causes a chain of neural reactions that leads to release of norepinephrine, noradrenaline, adrenaline, dopamine. Lowers inflammation.
General Tips
Use nasal breathing as often as possible — nasal microbiome is good at scrubbing out infections
Don’t touch your eyes after touching other things
2-4 servings per day of low sugar fermented foods to enhance gut microbiota
Sleep on side instead of back or stomach (activates glymphatic drainage system)
Sleep with feet slightly elevated
Air humidifier can help, especially during sleep
Indoor heating tends to dry the air, which dries out nasal passages — nasal passages are primary site of defense for viral, bacterial, fungal infections
High ROI Supplements
Quicksilver Immune Charge + Zinc Throat Spray
Liposomal Vitamin C + Propolis
Bioavailable Vitamin C + propolis
Real Mushrooms 5 Defenders
Mushroom blend for immune support — tested for Beta Glucans, the active ingredient that’s meant to provide immune support
NAC (N-acetylcysteine) or Glutathione
NAC is a precursor to glutathione, the master antioxidant
Reduces reactive oxygen and nitrogen species which increase under conditions of infection
Loosens up mucus and allows it to flow more readily
Can be used as a decongestant and to prevent colds and flus
Study showed those taking 600mg of NAC twice per day for six months had lower probability of contracting influenza
Dosage
Prevention: 600mg 2x/day
Once cold has started: 900mg 3x/day
Avoid taking close to sleep due to potential disruption of sleep from increased mucus flow
Cacao, L-Tyrosine (Dopamine-Stimulating)
2g of Spirulina for Rhinitis
Spirulina has shown to alleviate symptoms of rhinitis (congestion + inflammation of the nose) [via Huberman ep]
Inhibits the formation and/or activity of histaminergic mast cells
2 gram serving
- Ali
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