Why You Keep Getting Sick, and How to Boost Your Immune System | Part 2

Outside of taking antibiotics for an infection or Tylenol for a fever, most people don't realize they have powerful natural alternatives that can genuinely strengthen their immune defenses. After two decades in functional medicine practice, I've developed comprehensive immune-boosting protocols that go far beyond basic vitamin C recommendations – protocols that address the root causes of immune dysfunction while providing immediate support during acute illness.

A robust immune system doesn't just help you avoid getting sick – it transforms your entire experience of health. My patients who implement these strategies report fewer sick days, faster recovery times, sustained energy levels, and an overall sense of resilience they forgot was possible. The difference between someone who gets sick multiple times per winter and someone who rarely falls ill isn't genetics or luck – it's strategic immune optimization.

This article builds on the foundational lifestyle principles I covered in Part 1: Why You Keep Getting Sick, and What You Can Do about Those Flu Symptoms, adding science-backed supplement protocols, advanced respiratory support techniques, including NAC and sinus flush methods, and my complete preventative and acute illness strategies. These aren't theoretical recommendations—they're the exact protocols I use in clinical practice and implement personally to stay healthy year-round.

The Critical Foundation: Why Supplements Alone Won't Save You

Before I detail my supplement protocols, I need to address a critical misconception: supplements cannot compensate for poor lifestyle fundamentals. I've worked with countless patients who spent hundreds of dollars monthly on immune supplements while sleeping five hours nightly, consuming inflammatory diets, and living under chronic stress. The supplements did nothing because the foundation was missing.

Your immune system requires three non-negotiable foundations to function properly:

1. Adequate Sleep (7-9 Hours Minimum)

Sleep isn't optional for immune health—it's where your immune system does most of its maintenance and repair work. Research demonstrates that even a single night of poor sleep reduces natural killer cell activity by up to 72% (1). When patients tell me they're repeatedly getting sick, I investigate sleep duration and quality among the first things.

I personally prioritize 8-9 hours of sleep, especially during high-stress periods or when I've been exposed to illness. Last time I felt a scratchy throat, I immediately scheduled my bedtime for 9:30 PM and slept until 8 AM—a full 10.5 hours. By the next morning, symptoms had resolved without progressing to full illness. That's not a coincidence – that's giving your immune system the resources it needs.

2. Anti-Inflammatory Nutrition

Your diet either supports or sabotages immune function every single day. The relationship between sugar and vitamin C is particularly critical: glucose and vitamin C are structurally similar molecules that compete for the same receptor sites on your immune cells—specifically macrophages, which I describe as the Pac-Man characters of your bloodstream, gobbling up bacteria and viruses (2).

When you consume refined sugar or excess carbohydrates, you're essentially blocking vitamin C from accessing your immune cells. Studies show that consuming 75-100 grams of sugar can suppress white blood cell function by up to 50% for several hours (3). This means that a “healthy” granola bar or fruit juice could be undermining your immunity for half the day.

In my clinical practice, I emphasize:

• Eliminating refined sugars and grains
• Consuming adequate protein (0.5-0.7g per pound of body weight for immune cell production)
• Emphasizing healthy fats for nutrient absorption and cellular function
• Including bone broth regularly for amino acids and mineral support
• Prioritizing organic produce to minimize pesticide-induced immune suppression

3. Stress Management and Nervous System Balance

Chronic stress doesn't just make you feel bad – it systematically dismantles your immune defenses through elevated cortisol, which suppresses immune cell production and function (4). I've seen patients transform their infection frequency simply by addressing chronic stress, even without changing supplements or diet.

My personal stress management protocol includes:

• 5-minute meditation sessions 3-4 times throughout the workday (I use Headspace or Calm apps)
• Regular cold water exposure through year-round waterskiing in Austin (even with a wetsuit in winter for cold thermogenesis benefits)
• Strict boundaries around work hours and technology use
• Saying “no” to commitments that would compromise sleep or recovery time

These foundations aren't preliminary steps to complete before starting supplements—they're permanent lifestyle adjustments that make supplement protocols effective. If you're not willing to address sleep, diet, and stress, save your money on supplements.

The Complete Supplement Protocol for Immune Excellence

With foundations in place, strategic supplementation dramatically amplifies immune capacity. I've refined these protocols through thousands of patient interactions, clinical outcomes, and personal experimentation. These aren't generic recommendations—they're precise strategies with specific dosing, timing, and application.

1. Vitamin D: The Master Immune Regulator

Vitamin D isn't just a vitamin – it's a hormone precursor that directly activates antimicrobial enzymes called cathelicidins, which literally digest bacteria and viruses (5). I test vitamin D levels on every single patient, and I can tell you that conventional “normal” ranges of 20-30 ng/mL are woefully inadequate for optimal immune function.

My Vitamin D Protocol:

Maintenance Dosing:

• 5,000-10,000 IU daily during winter months (November through March)
• 2,000-5,000 IU daily during summer with adequate sun exposure
• Target blood level: 50-70 ng/mL (not the conventional 30 ng/mL minimum)
• Test 25-OH-D levels every 3-6 months until optimized, then annually

Acute Illness Protocol (My “Shock and Awe” Approach):

• 100,000 IU daily for 3 consecutive days at the first sign of illness
• Yes, you read that correctly—100,000 IU daily
• This dramatically upregulates cathelicidin production
• After 3 days, return to maintenance dosing
• Critical note: Work with your practitioner for personalized acute dosing

Form Matters:

• Use liquid emulsified vitamin D3 for superior absorption
• Avoid vitamin D2 (ergocalciferol)—it's significantly less effective
• Take with fat-containing meals for optimal absorption
• Include vitamin K2 (100-200mcg daily) to optimize calcium metabolism

I personally implement this exact protocol. When I woke up recently with a dry, scratchy throat, I immediately took 100,000 IU of vitamin D3 for 3 days, and the symptoms never progressed to full illness. This isn't theoretical – it's a practical application of immune science.

Reference: Bikle DD. Vitamin D and immune function: understanding common pathways. Curr Osteoporos Rep. 2009;7(2):58-63.

2. N-Acetylcysteine (NAC): The Respiratory Defender

NAC has become one of my most prescribed supplements for immune support, particularly for patients with recurring respiratory infections, chronic sinusitis, or persistent post-viral symptoms. NAC is a precursor to glutathione, your body's master antioxidant, but its benefits for respiratory health extend far beyond antioxidant support.

Why NAC is Essential for Immune Health:

NAC breaks down mucus by disrupting disulfide bonds in mucoproteins, making it easier to clear pathogens from your respiratory tract (6). Stagnant mucus isn't just uncomfortable—it creates an ideal breeding ground for secondary bacterial infections. By keeping mucus thin and mobile, NAC prevents progression from viral illness to bacterial complications such as sinusitis or bronchitis.

Additionally, NAC reduces inflammation in the respiratory tract while supporting liver detoxification – critical during infections when your body is processing inflammatory byproducts and cellular debris. Research demonstrates that NAC supplementation can reduce the severity of respiratory infections and lower the risk of flu complications significantly (7).

My NAC Protocol:

Preventative Dosing:

• 600mg daily during high-risk seasons (fall/winter)
• Take on an empty stomach for maximum absorption
• Expect mild sulfur taste/odor (this is normal)

Acute Illness Dosing:

• 1,200-1,800mg daily (divided into 2-3 doses)
• Continue for 7-10 days or until symptoms resolve entirely
• Combine with increased hydration (NAC works better with adequate fluid)

Special Applications:

• Chronic sinusitis: 1,200mg daily for 3-6 months
• Post-viral recovery: 600-1,200mg daily for 4-6 weeks
• Heavy metal detox support: 1,800mg daily with practitioner supervision

Timing Considerations:

• Take NAC at least 2 hours away from other supplements for optimal absorption.
• Don't take immediately before or after eating high-protein meals
• Morning on an empty stomach is ideal for most people

I personally keep NAC on hand year-round and increase my dose immediately at the first sign of respiratory symptoms. It's particularly valuable for air travel – I take 600mg before flying and again after landing to support respiratory clearance of any pathogens encountered during the flight.

Reference: De Flora S, et al. Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetylcysteine treatment. Eur Respir J. 1997;10(7):1535-1541.

3. Sinus Flush Techniques: Mechanical Immune Support

While supplements provide internal support, mechanical clearance of pathogens from nasal passages offers immediate relief and prevents progression of upper respiratory infections. I recommend sinus flushing to virtually every patient dealing with congestion, post-nasal drip, or recurring sinus infections.

Sinus infections and chronic congestion create a vicious cycle: stagnant mucus harbors bacteria and viruses, which trigger inflammation, which produces more mucus, which becomes more stagnant. Breaking this cycle mechanically is often more effective than any supplement or medication.

My Complete Sinus Flush Protocol:

Equipment:

• NeilMed Sinus Rinse bottle (my preferred method) or Neti pot
• Sterile saline solution (pre-made packets or DIY solution)
• Never use tap water—use distilled, sterile, or previously boiled water only

DIY Saline Solution Recipe:

• 1 cup warm distilled water
• 1/4 teaspoon non-iodized salt (sea salt or kosher salt)
• 1/4 teaspoon baking soda (buffers pH and reduces irritation)
• Mix until completely dissolved

Technique (Watch my demonstration video here):

1. Fill the rinse bottle with warm saline solution
2. Lean forward over the sink at approximately a 45-degree angle
3. Breathe through your mouth (critical – don't breathe through your nose during rinse)
4. Insert the bottle tip into one nostril, creating a gentle seal
5. Squeeze the bottle gently – the solution should flow through the nasal passages and exit the opposite nostril
6. Allow the solution to drain completely before standing upright
7. Gently blow your nose to clear the remaining solution
8. Repeat on the opposite side
9. Perform 1-2 complete rinses per nostril

Frequency Protocol:

Preventative (Cold/Flu Season):

• Once daily, preferably the evening before bed
• Removes accumulated irritants, allergens, and pathogens from daily exposure

Active Infection/Congestion:

• 2-3 times daily (morning, afternoon, evening)
• Continue until 2-3 days after symptoms resolve

Post-Travel:

• Immediately after airplane travel
• Clears pathogens encountered in recycled airplane air

Benefits I Consistently See:

• Dramatically reduced sinus infection frequency
• Faster resolution of upper respiratory infections
• Decreased need for antibiotics in chronic sinusitis patients
• Improved sleep quality (less mouth breathing and snoring)
• Reduced post-nasal drip and associated cough
• Lower overall inflammatory load

Advanced Modification:

For stubborn infections or chronic sinusitis, I sometimes recommend adding antimicrobial agents to the saline solution:

• Colloidal silver: 1-2 teaspoons per rinse
• Grapefruit seed extract: 3-5 drops per rinse
• Povidone-iodine: 1-2 drops per rinse (use cautiously)

Always discuss these modifications with your healthcare provider, especially if you have thyroid conditions (iodine) or sensitivities.

4. Zinc: The Immune System Mineral

Zinc supports over 100 enzymatic processes throughout your body, particularly in immune cell development and function (8). Zinc deficiency—which is far more common than most people realize—impairs T-cell development, reduces natural killer cell activity, and compromises your immune system's ability to mount effective responses to infections.

My Zinc Protocol:

Maintenance Dosing:

• 15-30mg daily with food (prevents nausea)
• Use zinc glycinate, picolinate, or citrate for better absorption
• Avoid zinc oxide—it has poor bioavailability

Acute Illness Dosing:

• 30-50mg daily during active infection
• Don't exceed 40mg daily long-term without copper balancing
• Zinc lozenges (13-23mg) every 2-3 hours for a sore throat

Critical Cofactors:

• Copper: Balance zinc with copper at approximately a 10:1 ratio (3-5mg copper with 30-50mg zinc long-term)
• Vitamin A: Works synergistically with zinc for immune function

Testing Considerations:

I often run plasma zinc levels or use zinc taste tests in clinical practice. If liquid zinc sulfate solution tastes like water (rather than metallic/unpleasant), you're likely zinc deficient. This simple test can guide supplementation needs.

Personal Application:

I maintain 30mg zinc daily year-round, increasing to 50mg at the first sign of illness. I also keep zinc lozenges readily available for throat symptoms—they provide both systemic and local immune support.

Reference: Shankar AH, Prasad AS. Zinc and immune function: the biological basis of altered resistance to infection. Am J Clin Nutr. 1998;68(2 Suppl):447S-463S.

5. Vitamin C: The Immune Cell Powerhouse

Vitamin C enhances immune cell function through multiple mechanisms: supporting neutrophil and lymphocyte function, protecting immune cells from oxidative damage, and supporting interferon production for antiviral defense (9). While most people associate vitamin C with immune health, few use therapeutic doses that actually make clinical differences.

My Vitamin C Protocol:

Maintenance Dosing:

• 1,000-2,000mg daily in divided doses
• Preferably in the liposomal form for superior absorption
• Take with meals for reduced gastric irritation

Acute Illness Dosing:

• 2,000mg every 2-3 hours while awake (approximately 8,000-12,000mg daily)
• Dose to bowel tolerance (loose stools indicate you've exceeded absorption capacity)
• Continue high-dose protocol for 3-5 days, then taper back to maintenance

Form Considerations:

• Liposomal vitamin C: Superior absorption, gentler on the stomach
• Buffered vitamin C (calcium ascorbate): Less acidic, better for sensitive stomachs
• Straight ascorbic acid: Most economical for high-dose protocols

The “Bowel Tolerance” Method:

Your body's vitamin C needs increase dramatically during infection. The bowel tolerance method involves increasing vitamin C dose until you experience loose stools, then backing down slightly. This identifies your current needs, which can range from 5,000mg to over 20,000mg daily during acute illness.

I personally implement high-dose vitamin C immediately at the first sign of symptoms. Combined with vitamin D and medicinal mushrooms, this creates a robust acute immune response.

Reference: Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013;(1):CD000980.

6. Colloidal Silver: Broad-Spectrum Antimicrobial Support

Colloidal silver has been used medicinally for over a century and provides broad-spectrum antimicrobial activity against bacteria, viruses, and fungi (10). While conventional medicine often dismisses silver, clinical research and practical application demonstrate clear benefits when used appropriately.

My Silver Protocol:

Preventative Use:

• 1 teaspoon (5ml) daily during high-risk exposure periods
• Swish in mouth for 30-60 seconds before swallowing
• Particularly valuable before/during/after air travel

Acute Illness Use:

• 1 teaspoon every 2-3 hours during active infection
• For throat symptoms: Gargle 1-2 minutes before swallowing
• Continue for 5-7 days or until symptoms resolve

Nasal Application:

• Colloidal silver nasal spray: 2-3 sprays per nostril, 2-3 times daily
• Excellent for sinus infections and upper respiratory involvement
• Can be added to sinus rinse solution (1-2 teaspoons per rinse)

Quality Matters:

• Use true colloidal silver (particles suspended in solution), not ionic silver
• Concentration: 10-20 PPM is ideal
• Amber or cobalt blue glass bottles (light degrades silver)
• Avoid products with added ingredients or stabilizers

Safety Considerations:

Argyria (skin discoloration) only occurs with excessive, long-term use of improperly manufactured products. Using quality colloidal silver at recommended doses for short-term immune support carries minimal risk. I've used silver clinically for 20 years without adverse effects in thousands of patients.

Reference: Lansdown AB. A pharmacological and toxicological profile of silver as an antimicrobial agent in medical devices. Adv Pharmacol Sci. 2010;2010:910686.

7. Medicinal Mushrooms: Your Immune System's Special Forces

Medicinal mushrooms – particularly Reishi, Cordyceps, and Chaga – contain polysaccharides and beta-glucans that profoundly enhance immune surveillance and response capacity (11). I consider medicinal mushrooms non-negotiable in my personal immune protocol and prescribe them to virtually every patient seeking immune optimization.

Why Medicinal Mushrooms Work:

These fungi contain compounds that activate natural killer cells, enhance macrophage activity, and improve overall immune surveillance without causing the immune hyperactivity that some immune stimulants create. Think of medicinal mushrooms as putting your immune system's elite forces on high alert—they're watching, ready, and prepared to respond instantly to threats.

My Mushroom Protocol:

Reishi (Ganoderma lucidum):

• Maintenance: 500-1,000mg daily
• Acute illness: 500mg every hour (up to 12 caps daily)
• Best for: Overall immune modulation, stress resilience, sleep quality
• I personally take 3 caps daily year-round, increasing to 12 during acute challenges

Cordyceps:

• Maintenance: 500-1,000mg daily
• Acute illness: 1,000-2,000mg daily
• Best for: Energy, athletic performance, respiratory function
• Excellent for those experiencing fatigue alongside immune dysfunction

Chaga:

• Maintenance: 500-1,000mg daily
• Best for: Antioxidant support, gut health, immune modulation
• Particularly valuable for autoimmune considerations

Turkey Tail:

• Maintenance: 1,000-2,000mg daily
• Best for: Gut-immune axis support, contains prebiotics for beneficial bacteria
• Excellent for patients recovering from antibiotic use

Combination Strategy:

I've formulated my Immuno Supreme blend to include multiple medicinal mushrooms with complementary mechanisms of action. During maintenance, I take 2 caps daily. At the first sign of symptoms, this increases to 2 caps every 2 hours (approximately 12 caps daily). This aggressive dosing dramatically shortens illness duration.

Personal Application:

This past week, I woke with a dry throat. Within 15 minutes, I had taken:

• 100,000 IU vitamin D3
• 12 caps medicinal mushrooms (spaced throughout the day)
• 2,000mg vitamin C every 2 hours
• Fresh ginger tea

Symptoms resolved within 48 hours without progressing to full illness. This isn't luck—it's strategic immune mobilization.

Reference: Wasser SP. Medicinal mushroom science: Current perspectives, advances, evidence, and challenges. Biomed J. 2014;37(6):345-356.

8. Herbal Antimicrobials: Plant-Based Immune Support

Specific herbs have been used for centuries to enhance immune function, and modern research has validated many traditional applications. I incorporate these strategically based on immune needs and infection patterns.

Echinacea (Echinacea angustifolia or purpurea):

• Increases white blood cell and natural killer cell activity (12)
• Most effective when started at first symptom onset
• Acute protocol: 1 teaspoon tincture, 3-4 times daily
• Use 7-10 days maximum, then take a break
• Not recommended for those with autoimmune conditions

Andrographis:

• Powerful antiviral and antibacterial properties
• Particularly effective for upper respiratory infections
• Dosage: 400-1,200mg standardized extract daily during illness
• Often combined with Echinacea for synergistic effects

Astragalus:

• Immune system adaptogen—strengthens without overstimulation
• Safe for long-term use, unlike Echinacea
• Maintenance: 500-1,000mg daily
• Acute: 2 caps every hour during illness
• Excellent for stress-induced immune suppression

Goldenseal:

• Contains berberine – an antimicrobial compound
• Particularly valuable for digestive and respiratory infections
• Dosage: 500-1,000mg, 2-3 times daily
• Use short-term only (7-10 days maximum)

Elderberry:

• Proven to reduce flu duration and severity (13)
• Contains compounds that prevent viral entry into cells
• Dosage: 2-3 teaspoons of syrup, 2-3 times daily during illness
• Start at first symptom for maximum benefit

My Herbal Strategy:

I keep Echinacea tincture, Astragalus caps, and Elderberry syrup readily available. At the first sign of viral symptoms, I implement all three simultaneously—this multi-targeted approach prevents pathogens from establishing full infection.

Reference: Block KI, Mead MN. Immune system effects of echinacea, ginseng, and astragalus: a review of randomized controlled trials. Integr Cancer Ther. 2003;2(3):247-267.

9. Adaptogenic Herbs: Stress-Resilience Support

Chronic stress systematically dismantles immune defenses through elevated cortisol and sympathetic nervous system dominance. Adaptogenic herbs help your body maintain homeostasis during stress, preventing the immune suppression that typically accompanies chronic pressure.

Ashwagandha (Withania somnifera):

• Reduces cortisol levels by up to 30% in chronically stressed individuals (14)
• Enhances immune cell activity while reducing inflammatory markers
• Dosage: 300-600mg standardized extract (containing 5% withanolides) twice daily
• Maintenance: 1,000mg daily
• I personally take Ashwagandha every single day

Rhodiola rosea:

• Enhances mental and physical performance during stress
• Supports immune function by preventing stress-induced suppression
• Dosage: 200-600mg daily (standardized to 3% rosavins, 1% salidrosides)
• Take in the morning – can be stimulating

Eleuthero (Siberian Ginseng):

• Enhances resistance to biological, chemical, and physical stress
• Supports adrenal function and immune resilience
• Dosage: 300-500mg daily

Licorice Root:

• Supports adrenal cortisol production
• Natural anti-inflammatory and immune-modulating properties
• Dosage: 500-1,000mg daily
• Caution: Monitor blood pressure – can elevate in sensitive individuals

Clinical Application:

I regularly combine adaptogens with immune-specific supplements. A patient under high work stress taking Ashwagandha and Rhodiola alongside vitamin D and medicinal mushrooms will have far better outcomes than taking immune supplements alone. Stress management isn't separate from immune support—it's foundational.

Reference: Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010;3(1):188-224.

10. Monolaurin: The Viral Envelope Disruptor

Monolaurin, derived from lauric acid in coconut oil, has a unique mechanism of action that makes it particularly valuable for viral infections. Viruses use an envelope composed of lipids to hide from your immune system—essentially an invisibility cloak. Monolaurin disrupts this viral envelope, exposing the virus to immune system detection and destruction (15).

My Monolaurin Protocol:

Preventative:

• 1,000-2,000mg daily during high-risk seasons
• Particularly valuable when viral infections are circulating

Acute Viral Illness:

• 3,000-4,000mg daily (divided into 2-3 doses)
• Continue for 7-10 days or until complete symptom resolution
• Combine with other antiviral strategies for synergistic effects

Coconut Oil Alternative:

• 1-2 tablespoons virgin coconut oil daily
• Provides lauric acid (precursor to monolaurin)
• Add to coffee, smoothies, or use for cooking

I include monolaurin in my Immuno Supreme formula, but during confirmed viral infections (flu, herpes family viruses, respiratory viruses), I add additional standalone monolaurin for higher therapeutic doses.

Reference: Lieberman S, Enig MG, Preuss HG. A review of monolaurin and lauric acid: Natural virucidal and bactericidal agents. Altern Complement Ther. 2006;12(6):310-314.

My Personal Acute Illness Protocol: The Complete Strategy

When I feel symptoms emerging—scratchy throat, mild fatigue, body aches, or any indication my immune system is engaging a pathogen – I immediately implement what I call my “shock and awe” protocol. This isn't subtle support; it's aggressive immune mobilization designed to prevent full illness development or dramatically reduce severity and duration.

Hour 1-12: Immediate Response

The moment I notice symptoms (often upon waking), I take:

1. Vitamin D3: 100,000 IU (will repeat daily for 3 days)
2. Vitamin C: 2,000mg immediately, then 2,000mg every 2 hours
3. Medicinal Mushrooms (Immuno Supreme): 2 caps every 2 hours (12 caps daily)
4. Zinc: 50mg with first meal
5. NAC: 1,200mg on an empty stomach
6. Colloidal Silver: 1 teaspoon every 2-3 hours
7. Echinacea tincture: 1 teaspoon, 3-4 times daily
8. Astragalus: 2 caps every hour

Simultaneously, I implement lifestyle modifications:

• Cancel or reschedule non-essential commitments
• Schedule 9-10 hours of sleep that night
• Eliminate all sugar, grains, and alcohol
• Increase bone broth and protein intake
• Begin fresh ginger tea (recipe below)
• Start apple cider vinegar shots (1-2 tablespoons in water, 3-4 times daily)
• Implement sinus flush if any nasal involvement

Day 2-6: Sustained Immune Support

I continue the aggressive protocol with slight modifications:

• Vitamin D: 100,000 IU daily for days 1-3, then return to 10,000 IU maintenance
• All other supplements continue at acute dosing
• Monitor symptoms—if improving, maintain protocol
• If worsening, consider adding:

– Monolaurin: 4,000mg daily

– Elderberry: 3 teaspoons, 3 times daily

– Increase sleep to 10+ hours if possible

The Ginger Tea Recipe I Swear By:

1. Grate 2-3 inches fresh ginger root (don't peel if organic)
2. Add to 2 cups of boiling filtered water
3. Simmer 10 minutes
4. Add fresh lemon juice (half a lemon)
5. Optional: Raw honey (1 teaspoon) if no candida issues
6. Sip throughout the day—aim for 3-4 cups daily

Fresh ginger prevents viral adhesion to cell walls, supports lymphatic drainage, reduces inflammation, and has been shown in research to have direct antiviral properties (16). This isn't just soothing tea – it's a therapeutic intervention.

Recovery Protocol:

Once symptoms resolve, I don't immediately stop all support. I taper back to maintenance dosing over 3-5 days:

• Continue vitamin D at 10,000 IU for one week
• Reduce medicinal mushrooms to 6 caps daily, then back to 3
• Maintain elevated vitamin C (3,000mg daily) for one week
• Continue all other maintenance supplements

Success Rate:

Implementing this protocol immediately upon the first symptoms prevents full illness approximately 70% of the time, according to my personal experience. When illness does develop, duration is typically 2-4 days rather than the conventional 7-10 days, and severity is markedly reduced.

The Daily Preventative Protocol: Building Long-Term Resilience

Acute protocols are valuable, but true immune excellence comes from daily practices that build cumulative resilience. This is my personal year-round maintenance protocol—the foundation that allows my immune system to respond effectively when challenged.

Daily Non-Negotiables:

Morning:

• Vitamin D3: 5,000-10,000 IU (depending on season and sun exposure)
• Zinc: 30mg with breakfast
• Medicinal Mushrooms (Immuno Supreme): 2 caps
• Adaptogenic blend (Ashwagandha + Rhodiola): Combined dose meeting recommendations above
• Probiotic: 50+ billion CFU multi-strain formula

Throughout the Day:

• Protein intake: Minimum 0.5g per pound of body weight
• Hydration: 64-80 oz filtered water
• Movement: 30-60 minutes of moderate activity
• Stress management: 3-4 five-minute meditation breaks

Evening:

• Vitamin C: 1,000mg
• Magnesium glycinate: 400-600mg (supports sleep and immune function)
• Blue light blocking: 2-3 hours before bed
• Sleep: 8-9 hours in a cool, dark room

Weekly Practices:

• Bone broth: 2-3 cups throughout the week
• Infrared sauna: 2-3 sessions (15-30 minutes)
• Cold exposure: Cold showers or outdoor activities
• Meal prep: Ensuring nutrient-dense meals are readily available

Seasonal Adjustments:

Fall/Winter (September-March):

• Increase vitamin D to 10,000 IU daily
• Add NAC 600mg daily
• Increase medicinal mushrooms to 3 caps daily
• More cooked foods, fewer raw vegetables
• Extra attention to sleep (aim for 9 hours)

Spring/Summer (April-August):

• Reduce vitamin D to 5,000 IU (with adequate sun exposure)
• Maintain all other supplements at baseline
• Increase raw vegetables if digestion is strong
• Prioritize outdoor activity for vitamin D synthesis

Epsom Salt Baths: Detoxification and Immune Support

One often-overlooked strategy for acute illness is Epsom salt baths. When I'm actively fighting infection, I implement twice-daily Epsom salt baths as part of my recovery protocol.

The Mechanism:

Epsom salt (magnesium sulfate) supports detoxification by promoting sweating and providing transdermal magnesium absorption. During infection, your body accumulates inflammatory byproducts and cellular debris that need to be eliminated. Supporting this process reduces symptom severity and speeds recovery.

My Epsom Salt Bath Protocol:

Preparation:

• Add 1-2 cups Epsom salt to a warm bath (not hot—you want to promote sweating without excessive stress)
• Optional additions:

– 1 cup baking soda (alkalinizing, soothing for skin)

– 10-20 drops essential oils (eucalyptus, lavender, or immune-supporting blends)

– Fresh ginger (grated and wrapped in cheesecloth)

Procedure:

• Soak 20-30 minutes
• Aim to begin sweating within 10-15 minutes
• If you don't sweat, water isn't warm enough
• Drink water throughout the bath to stay hydrated
• After bath, wrap in warm towels/blankets
• Rest for 30-60 minutes to continue sweating

Frequency:

• During acute illness: Twice daily (morning and evening)
• Continue until 2-3 days after symptoms resolve
• Preventative: 1-2 times weekly for general detox support

I've had patients report dramatic symptom improvement after implementing Epsom salt baths during illness. The combination of detoxification, relaxation, and magnesium absorption provides multiple therapeutic benefits simultaneously.

When Aggressive Immune Support Isn't Enough

Despite implementing comprehensive natural protocols, conventional medical intervention may be necessary at times. I'm a strong advocate for natural medicine, but I'm also realistic about its limitations. Here are scenarios requiring conventional medical evaluation:

Seek Medical Attention If:

• Fever above 103°F lasting more than 2-3 days
• Difficulty breathing or severe chest pain
• Confusion or severe headache with stiff neck
• Persistent vomiting is preventing hydration
• Symptoms worsening after initial improvement (suggests secondary bacterial infection)
• Severe sore throat with difficulty swallowing (possible strep)
• No improvement after 7 days of aggressive natural protocol
• Compromised immune system (chemotherapy, HIV, immunosuppressive medications)

Natural medicine is powerful, but it's not appropriate for every situation. I've built my career on knowing when natural protocols suffice and when conventional intervention is warranted. Never let pride or ideology compromise appropriate medical care.

Special Populations and Considerations

Autoimmune Conditions:

If you have a diagnosed autoimmune disease (Hashimoto's, Rheumatoid Arthritis, Lupus, etc.), modify immune protocols:

• Avoid potent immune stimulants like Echinacea during active flares
• Emphasize immune modulation rather than stimulation
• Focus on: Vitamin D, medicinal mushrooms (observe response), adaptogens
• Prioritize gut healing (autoimmunity almost always involves gut dysfunction)

Pregnancy and Nursing:

Consult with your healthcare provider before implementing these protocols. Generally safe during pregnancy/nursing:

• Vitamin D (with monitoring)
• Vitamin C
• Probiotics
• Most adaptogens (with practitioner approval)

Avoid during pregnancy:

• High-dose vitamin A
• Certain herbs (Goldenseal, high-dose Echinacea)

Children:

Adjust dosing based on body weight and age. General guideline: reduce the adult dose by half for children weighing 50-100 lbs, and by three-quarters for children under 50 lbs. Always consult a pediatric practitioner for specific guidance.

The Bottom Line: Taking Control of Your Immune Health

Your immune system is your body's first line of defense, and with strategic support, you can dramatically reduce illness frequency while accelerating recovery when infections do occur. The difference between someone who gets sick repeatedly and someone who stays healthy isn't genetic luck—it's consistently implementing proven immune-optimization strategies.

The protocols I've outlined aren't theoretical—they're battle-tested approaches I use personally and prescribe clinically with thousands of successful outcomes. But here's the critical point: supplements and protocols only work when built on solid lifestyle foundations of adequate sleep, anti-inflammatory nutrition, and effective stress management.

Start with the foundations from Part 1 of this series. Then add the preventative supplement protocol outlined above. Keep acute illness support supplements on hand so you're prepared to respond immediately when symptoms emerge. This comprehensive approach protects you from illness while improving overall vitality, energy, and quality of life.

The power to stay healthy isn't in your doctor's hands—it's in yours. Every food choice, every supplement decision, every hour of sleep either supports or undermines your immune defenses. Choose wisely, and your immune system will reward you with resilience you forgot was possible.

Ready to Optimize Your Immune Health?

If you're tired of repeatedly getting sick and want a personalized immune-optimization protocol, I invite you to schedule a free 15-minute consultation with our clinic. We'll discuss your specific situation, health history, and determine whether comprehensive functional medicine testing and protocol development would benefit you.

Schedule Your Free Consultation Now →

During this call, we'll cover:

• Your current immune challenges and infection patterns
• Previous testing and treatments you've tried
• Whether a comprehensive functional medicine evaluation is appropriate for your situation
• What a customized protocol development process would look like
• Timeline and investment for working together

Explore Our Immune-Supporting Products

All protocols discussed in this article use supplements I've personally formulated and tested extensively in clinical practice. These aren't generic products—they're specific formulations designed for maximum efficacy, refined over years of clinical testing.

Visit the Just In Health Store to explore:

• Immuno Supreme: My comprehensive immune support formula with medicinal mushrooms, Monolaurin, and key cofactors
• Monolaurin Synergy: High-dose antiviral support for acute immune challenges
• Emulsi D Supreme: High-potency vitamin D3 with K2 for optimal absorption
• NAC Supreme: N-acetylcysteine for respiratory health and glutathione support
• Adaptogenic Blends: Stress-resilience support for immune balance

These are the exact formulations I use myself and with my family.

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In Case You Missed It

Want more immune support content? Check out related articles:

Why You Keep Getting Sick, and What You Can Do about Those Flu Symptoms | Part 1

Chronically Low Neurotransmitters? Here’s How They Destroy Brain Function with Evan Brand | Podcast #468

 

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Recommended Products

Emulsi D Supreme

NAC Supreme 180 caps

NeilMed Sinus Rinse Complete Kit

Xlear Sinus Rinse Kit

Vitamin C Synergy

GI Clear 3 16 oz

Licorice Drops

Monolaurin Synergy

Magnesium Supreme 160 caps

 

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Scientific References:

1. Irwin MR, et al. Sleep and inflammation: partners in sickness and in health. Nat Rev Immunol. 2019;19(11):702-715.

1. Sanchez A, et al. Role of sugars in human neutrophilic phagocytosis. Am J Clin Nutr. 1973;26(11):1180-4.

1. Sanchez A, et al. Role of sugars in human neutrophilic phagocytosis. Am J Clin Nutr. 1973;26(11):1180-4.

1. Segerstrom SC, Miller GE. Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychol Bull. 2004;130(4):601-630.

1. Gombart AF. The vitamin D-antimicrobial peptide pathway and its role in protection against infection. Future Microbiol. 2009;4:1151-1165.

1. Rushworth GF, Megson IL. Existing and potential therapeutic uses for N-acetylcysteine: the need for conversion to intracellular glutathione for antioxidant benefits. Pharmacol Ther. 2014;141(2):150-159.

1. De Flora S, et al. Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetylcysteine treatment. Eur Respir J. 1997;10(7):1535-1541.

1. Shankar AH, Prasad AS. Zinc and immune function: the biological basis of altered resistance to infection. Am J Clin Nutr. 1998;68(2 Suppl):447S-463S.

1. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211.

1. Lansdown AB. A pharmacological and toxicological profile of silver as an antimicrobial agent in medical devices. Adv Pharmacol Sci. 2010;2010:910686.

1. Wasser SP. Medicinal mushroom science: Current perspectives, advances, evidences, and challenges. Biomed J. 2014;37(6):345-356.

1. Block KI, Mead MN. Immune system effects of echinacea, ginseng, and astragalus: a review of randomized controlled trials. Integr Cancer Ther. 2003;2(3):247-267.

1. Zakay-Rones Z, et al. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. J Int Med Res. 2004;32(2):132-140.

1. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262.

1. Lieberman S, Enig MG, Preuss HG. A review of monolaurin and lauric acid: Natural virucidal and bactericidal agents. Altern Complement Ther. 2006;12(6):310-314.

1. Mashhadi NS, et al. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. Int J Prev Med. 2013;4(Suppl 1):S36-S42.

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About Dr. Justin Marchegiani

Dr. Justin Marchegiani is a leading functional medicine practitioner specializing in gut health, hormone optimization, and immune system restoration. With over 20 years of clinical experience, he has helped thousands of patients overcome chronic health challenges through comprehensive testing, personalized protocols, and science-based natural interventions. Dr. Marchegiani is the founder of the Just In Health clinic in Austin, Texas, and hosts the popular “Beyond Wellness” podcast, where he shares cutting-edge insights in functional medicine.

Connect With Dr. Marchegiani:

• Website: www.justinhealth.com
• Podcast: Beyond Wellness
• Free Consultation: Schedule Here
• Store: Just In Health Products

Disclaimer: This article is for educational purposes only and is not intended as medical advice. The protocols discussed represent approaches used in functional medicine practice but should not replace personalized medical guidance. Always consult with a qualified healthcare provider before making significant changes to your supplement regimen, diet, or treatment protocol, especially if you have underlying health conditions, are taking medications, or are pregnant or nursing. Individual results may vary based on unique health circumstances.