Podcast Notes: Optimizing Immune System
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In this episode of the Brawn Body Podcast, I discuss my biohacking routines and preparation for my upcoming fall semester at college. My college, in central PA, is returning to campus in the fall in-person (for now).
In this episode, I reviewed:
Lifestyle Biohacks I’m using daily
Nutrition/supplement biohacks I’m using daily
Both focusing on the immune system
How I recover quickly from sickness/injury
And how I prevent them in the first place!
Below are notes about each section
Brief Episode 1 Review (see notes for sources)
Virus = Packaged set of genes, not a living cell
Hijack our body's cells to reproduce/multiply. Can kill the host cell
Tendency to mutate more frequently/rapidly than some other microbes
Humanity has faced dozens upon dozens of viral diseases/epidemics in our history: HIV, Swine Flu, West Nile Virus, Influenza, SARS, Zika Virus, Ebola
Living with chronic diseases or “unhealthy” = increased risk of complications from COVID-19 - including T2DM, obesity, HTN, liver disease, smoking, and more
<6 hrs per night = increased incidence for rhinovirus
When you are sick, you sleep more - this strengthens your immune system
At least 7 hrs per night for adults
Consistency with bedtime and wake-up time
Consistent meal time during the day to maintain circadian rhythm
Get enough light during the day, avoid blue light at night
Set the environment (self-experiment)
Chronic stress suppresses the immune system
Psychological stress alters the immune system
Some stress, short-term, can be positive. Long-term, negative stress is BAD. AVOID!
Speaking of exercise…
Can lower inflammation and improve the immune response
Can improve vaccine effectiveness
Exercise is good!
Moderate levels of exercise found to lower the risk of respiratory infections
Moderate exercise can be as simple as taking a 30-minute walk daily.
Exercise may help flush bacteria out of the lungs and airways - thereby reducing chances of catching a cold/flu or other illness.
Exercise increases body temperature - which could help prevent bacterial growth. This also helps the immune system fight any potential infection.
My modified paleo diet
Eat natural. Nothing packaged or “from a factory”
Meats, fruits, vegetables, fermented dairy, etc.
This cuts/reduces added sugars and grains
Studies show that added sugar consumption is linked to these, and all compromise the immune system (one study even showed compromised vaccine response!).
My Uncle used to make elderberry wine! (Fun fact)
LOADED with micronutrients - vitamin C, Fiber, antioxidants
LOTS of promising antiviral research - check the studies!
Reduced flu symptoms by up to 4 days on average. Reduced/prevented sickness in air travelers (reduced occurrence, duration, severity, etc.).
QUALITY studies nonetheless. Double blind, placebo, clinical trials.
Review from episode 1 - see shownotes!
Local analgesic (AND MORE.)
“Its magnitude is compared to such nonsteroidal anti-inflammatory drugs as naproxen(...)”
Organic raw/unfiltered ACV with the “mother”
Proven effective as antibacterial and antifungal
Activates natural immunity
"Enhances vaccination-induced immune response, providing stronger protection against influenza virus infection and disease onset”
Organic Turmeric powder
Podcast Ep 1
Potent antiviral, power anti-inflammatory, boosts immune system and recovery
“GOLD” for a reason!
Shown to act against influenza virus, hepatitis C virus, HIV and strains of Staphylococcus, Streptococcus, and Pseudomonas
Your gut seems to control your immune system
Gut health is closely linked with the health of all other parts of the body - brain, heart, immune, etc.
Bad stuff for the gut = bad for the body in general
“It all starts in the gut - you are what you eat!”
Even a potential link with autoimmune diseases!
No protein? Poor immunity!
Choose highly bioavailable sources (egg whites, animal sources)
Vegetable proteins - some are complete sources (ie pea) but lower bioavailability
.8-1.1 g / kg BW
I LOVE GREEN TEA personally
Tea is FULL of antioxidants and health-boosting properties
Lower risk of all-cause mortality when consuming green tea daily
In this episode, I referenced the following people and articles:
Note, this post may contain affiliate links, where I receive a small commission for sharing a product, and this commission helps to support this business. I refuse to promote any product I do not personally use. My focus is providing information and resources about holistic health and fitness, and will not link to anything that does not fit this purpose.
Information inthis post is for educational purposes only, and is not intended to diagnose or treat any disease or condition. Consult your primary care provider prior to making any changes in your diet or lifestyle/exercise habits as discussed.