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“Cold and Flu Season” seems like a fact of life this time of year—something we think we just have to deal with, right? Just like weight gain is bound to happen to everyone as we age and metabolism slows down? Myth and myth. One of my all-time favorite benefits that comes from embracing a real food PFC approach is not getting sick like I used to. And it’s so fun seeing this hold true for clients, too. Their eyes light up as they reminisce over the days and weeks they’d miss out on work, school and fun life events due to sickness and how this doesn’t happen to them anymore….it never gets old!

Here are my best tips for boosting immunity:

1. More Sleep. Sleep is essential for keeping immune function up to prevent you from getting sick, and even more important for a speedy recovery if you’re already are sick. If you need help in this department, we have a multitude of sleep strategies that can be found here.

2. Less Stress. Stress sabotages our immune function. It interferes with our gut health by decreasing the amount of good bacteria that reside there, and it weakens our gut lining. Without strong gut permeability, it’s easy for toxins and pathogens to enter our bodies. When our immune function is impaired, we are more susceptible to sickness and colds. Sickness leads to even more stress and inflammation in our bodies. Another vicious and not fun cycle. Check out this post for stress management tips.

3. Don’t get caught up on Shamrock Shakes. Serious. Just don’t do it. I used to indulge in these even though I knew better. Those things set you up for a ride on the blood sugar roller coaster, sugar addiction, cravings and diabetes, and you don’t need to go down that route! Sugars, grains and other starchy foods negatively affect your immunity because they suppress your immune system for several hours after ingesting them. And, if you’re sick or don’t want to get sick, it’s important to give your body nutrients, not sugar! Make my version of a real food shamrock shake to support immune function and still get a little taste of St. Patrick’s Day!

4. Bone Broth. Chicken soup has long been the “go-to” food when someone is dealing with the cold or flu. Unlike the typical canned chicken noodle soup variety that can be full of MSG and other questionable additives, a high quality soup made from real soup bones (bone broth) is incredibly beneficial for the immune system as the gelatin and collagen that is found in the broth is essential for a healthy gut (which leads to a healthy immune system). I’ll show you how simple is to make in this TV segment.

5. Vitamin D. We have been told for too long that Vitamin C is the magical fix for colds and healing, and while it can be helpful, it’s way more important to supplement with Vitamin D than C. In general, I recommend 5,000 IU of absorbable vitamin D every day to keep your level stable or to slightly increase it, and if your level is low, it’s going to be important to increase your supplementation even further to get it into the normal range. We want your Vitamin D level between 50 and 80 ng/ml for strong immune function (not to mention a healthy metabolism, bone density and more). Ramp up your Vitamin D supplementation this time of year.

6. Probiotics, Probiotics and MORE Probiotics. A healthy and supported gut is essential for a strong immune system that is ready to fight when an infection comes your way. Keep your gut populated with good bacteria so that it’s easy to defeat the bad bacteria when it enters your GI tract. I generally recommend taking 1-3 probiotic capsules daily to keep your gut flora balanced, and this time of year, it’s not a bad idea to increase your daily dose by one or two, and by much more if you’re on an antibiotic or are sick with something else. Meet with one of our health coaches for individualized recommendations!

7. Liquids. Hydration is key. I’m not talking about your typical orange juice (OJ is pure sugar which is only going to compound your problem! Why I dislike juicing here.), but water, water, water (you can use it to take your probiotics, probiotics, probiotics 😉 ). Drink it plain, you can sip it in tea form, or have it hot with lemon (and ginger if you’re looking for some help with nausea). Staying hydrated ensures that white blood cells are able to travel freely throughout your body and stop any bacterial or viral intruders in their tracks.

8. Kombucha. Oh how I love thee. My drink of choice! Kombucha packs several punches when it comes to boosting your immune system. It’s hydrating, full of probiotics, and packed with antioxidants. While it may take some getting used to, this is a great beverage to have in your regular rotation to keep your immune system strong. If you’re like, kombuchawhaaa? then enlighten yourself with my Kombucha Q & A session here. Cuz you’re missing out! 😉

9. Immune Support. This comprehensive immune boosting supplement should be taken during the fall and winter months especially, when it seems as though everyone is sick. My general recommendation is 1-3 tablets of Immune Support per day for adults and kids alike, taken in conjunction with your daily Vitamin D supplement. You can certainly take it daily throughout the year, especially for folks who are uber prone to sickness, it’s just extra important during the times when people are getting sick left and right.

10. Fruits & Greens. Many of our clients swear the combination of Immune Support and Fruits & Greens Redefined keeps their kids from missing school due to sickness and them from missing work for the same reason. Fruits & Greens Redefined, a powdered blend of super fruits, veggies, antioxidants and probiotics will keep you and your kids’ immune system working up to par and is extremely easy to fit into your routine (1-2 scoops/day mixed in water, yogurt or smoothies). I add the Chocolate or Espresso flavor to my coffee for flavor and added nutrition.

No one likes getting sick, and these 10 tips should keep your immune system from wavering. If for some reason you do come down with the dreaded cold or flu, you’ll be amazed at how quickly you’ll recover once your immune system is strengthened. What are your favorite immune boosting tactics?

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