My Game-changing Immunity Practices
Free and easy ways to build super immunity
Do you know someone who rarely gets sick, seldom has the sniffles, or scarcely succumbs to the occasional flu? My mom was one of those people, but not me. Those were not genes I inherited. I wasn’t what you’d consider a sickly person, but I often caught seasonal bugs, and the errant hellacious head cold could land me in bed for days with a box of tissues.
With the dreaded cold and flu season upon us, I was trying to think of the last time that I was in bed with a cold or flu. Frankly, I couldn’t remember. That either speaks to my memory or to the fact that it has been a while since a virus has taken hold and knocked me down. I’m not superhuman by any means, but I have noticed that my immunity has been steadily improving over the past couple of years, to the point that when I feel something coming on, I can fend it off.
Although I readily sing the praises of povidone iodine for knocking viruses out of my system, I wholeheartedly believe that the work I have put into my foundational health is my real superpower. In particular, I have focused on eliminating inflammation and optimizing mitochondrial function because these are the roots of healthy immunity.
Inflammation and mitochondrial health are deeply synergistic, and both are considered key drivers of a robust immunity against both viruses and chronic disease. Each directly influences the other: strong mitochondrial function keeps inflammation in check, whereas chronic inflammation damages mitochondria, creating a self-perpetuating feedback loop. Protecting mitochondrial health—through nutrition, movement, sleep, and lifestyle—is critical for regulating inflammation and supporting long-term immunity.
My overall immunity strategy is not just one practice or protocol; it is my marble jar theory: every action counts, every endeavor is interconnected, and each undertaking supports the others. Thus, in no particular order, here are my free and easy ways to build your own super immunity.
Minimal, clean eating and living
Eating clean and living as toxin-free as possible go hand in hand in achieving the body’s optimal low-inflammation state. The ever-present processed foods that fill the majority of our supermarkets, and the environmental toxins that surround us, can cause inflammation by damaging the gut barrier, promoting the release of inflammatory chemicals such as cytokines, disrupting the immune system, and altering gut bacteria.
High levels of sugar and trans fats in processed foods activate inflammatory pathways and promote weight gain, which can further increase inflammation. They also overload the liver, causing it to release inflammatory chemicals into the bloodstream and disrupt the balance of gut bacteria, favoring the growth of harmful microbes that produce inflammatory substances.
Likewise, environmental toxins, including microplastics, heavy metals, pesticides, herbicides, and synthetic ingredients in cleaning and personal care products, trigger inflammation by releasing pro-inflammatory cytokines. Some toxins are endocrine-disrupting chemicals (EDCs) that interfere with the body’s hormonal signals, affecting immune responses and metabolic health.
Keeping tabs on the ever-evolving “no” list is needlessly complicated, so for diet, I simply focus on whole, organic foods and as few packaged products as possible. Additionally, I rarely eat out and I haven’t had fast food in a couple of years (though I do miss onion rings!). I forego refined sugar, and I haven’t had a nip of alcohol in 9 months…the longest I’ve gone since being pregnant 19 years ago! In a nutshell, I eat very simply; if food doesn’t serve a nutritional purpose, I don’t eat it.
When it comes to environmental toxins, it’s tough to eliminate all exposure, but there is much we can control. At home, we use all-natural cleaning and personal care products, and I mitigate my exposure to plastics by storing food in glass containers and avoiding food and drink in plastic packaging. I long ago threw out plastic cooking utensils and non-stick cookware…one of the worst offenders.
A couple of past posts you may enjoy: Eating Epiphanies, Part 1; Eating Epiphanies, Part 2; Toss The Toxins; Inflammaging, Yes It’s a Real Word
Move the Lymph
Most of you know that I’m an enthusiastic proponent of mindfully moving the lymphatic system, our miraculous natural waste removal system, so I was over the moon when it was recently the subject of a Huberman Lab episode. Yay! Lymph has made it into the big leagues! Dr. Huberman confirmed that the lymphatic system is imperative to our overall health because it essentially removes cellular waste, debris, and pathogens from our bodies, thus playing a crucial role in our immune response.
Specifically, the lymph nodes throughout the body, strategically placed in an elaborate labyrinthine network, act as filters, trapping and destroying pathogens such as bacteria and viruses. You may notice that when you have an infection, the lymph nodes in the affected area may swell as the immune cells work to fight the “bad” cells.
Additionally, a high-functioning lymphatic system releases lymphocytes, which are produced in the bone marrow and found throughout the lymphatic system and blood. They are a type of white blood cell that helps the body fight infections and diseases. The main types are B cells, which make antibodies; T cells, which directly kill pathogens and coordinate the immune response; and natural killer (NK) cells, which target abnormal cells.
Unlike the cardiovascular system, which is powered by the heart's contractions, the lymphatic system lacks a natural pump and needs our help to function optimally. I have a handful of daily habits in my toolbox to help move the lymph. In addition to my exercise routines, I start my day tapping the main areas of congestion on the face, neck, chest, armpits, groin, and backs of knees and execute the “big 6” massage; perform a series of “swinging movements” that benefit both the lymphatic and fascia; jump in place for a minute or two; and methodically dry brush without fail (which is excellent for skin, as well!).
If you’d like to learn more about this astounding system: The Labyrinthine Lymph
Exercise Daily
Daily physical activity is imperative for moving the lymphatic system, and it also helps reduce chronic inflammation by reducing body fat, promoting anti-inflammatory substances, and improving the body’s immune response. Regular exercise, especially weight training, can also increase the production of myokines, like interleukin-6 (IL-6), which have anti-inflammatory effects, and enhance the activity of immune cells that combat inflammation.
My husband and I walk early every morning during the week, averaging about 16 miles in total. In addition to the previously mentioned benefits, we reap the rewards of the first morning sunlight, which is essential for setting our circadian rhythm and synchronizing our 24-hour cycle, leading to better sleep at night and better hormone regulation. Leading to—you guessed it—less inflammation, better cellular health, and a stronger immunity.
I also squeeze in weight training three days a week using a set of bands and kettlebells I’ve had for years. You don’t need anything fancy…just a few heavy pieces! While I typically work my upper body most days, I’m starting to focus a little more on the lower body as the bigger thigh and glute muscles are mighty myokine producers!
Need exercise inspiration? Here are several posts: Form Follows Function, HIIT for the Win, Marvelous Muscles, and my personal favorite, Glorious Glutes.
Eat within a time window
Most days, I eat within specific time windows, typically an 8-hour span. Although some refer to this as intermittent fasting, technically it is time-restricted eating (TRE,) and its magic begins once the body has gone 12 hours without food. Through mechanisms such as lowering insulin, increasing beneficial compounds, and inhibiting pro-inflammatory signaling pathways, it reduces inflammation by triggering cellular processes that decrease pro-inflammatory markers, activating anti-inflammatory pathways, and promoting healthy metabolic shifts. TRE also supports adipose tissue (fat) remodeling, reduces circulating inflammatory mediators, such as cytokines and chemokines, and decreases overall oxidative stress.
Additionally, TRE affects cellular and molecular mechanisms. It decreases inflammatory signaling, activates anti-inflammatory pathways by increasing ketone production, reduces gut and other tissue inflammation, and increases adiponectin, a hormone produced by fat cells with anti-inflammatory effects.
It’s easy to see why, for longevity guru and Lifespan author Dr. David Sinclair, who eats only one meal a day (for him, it’s dinner), TRE is an integral part of his longevity strategy.
I wrote about this mode of eating in Fast to Last.
Sleep like it’s your job
My family and friends know that I am very protective of my sleep. My 8:30 bedtime is often the butt of jokes and jabs, but I don’t care. Sleep is a critical time for the immune system to regulate itself and for the body to perform repair functions. Solid sleep (7-9 hours) is transformational and a crucial piece of the immunity pie.
Sleep affects inflammation by regulating the immune system; insufficient or poor-quality sleep leads to higher levels of inflammatory markers, such as cytokines, contributing to chronic inflammation. During sleep, the body repairs and regulates immune cells, but sleep disruption disorders this balance, and the immune system can overreact, promoting inflammation.
Poor sleep weakens the immune system’s ability to fight infection and regulate inflammation, contributing to chronic disease risk. Interestingly, if I feel a cold coming on or just out of sorts, taking a nap is one of the first things my body wants to do…I’ve learned to listen to my body…it usually knows best!
For tips on getting the best night's sleep, you may find my post Make Sleep Sacrosanct helpful.
A perceivable difference
As I mentioned before, I have had a noticeable improvement in fending off the colds that seem to latch onto my husband and son. This isn’t to say don’t have days when I feel off and on the verge of ick. When that happens, I use iodine spray three times a day, increase my fluids, make soup with bone broth, take elderberry and zinc, sit in the midday sun for 20 minutes, and go to bed… even in the middle of the day.
Knock on wood, but usually by the next day I’m as right as rain. Fortunately, all of the practices for reducing inflammation and optimizing mitochondrial function are also foundations of longevity. So while you’re building your super immunity, you’re also building your ability to live well, age great.