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  • Daniel Braun

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!


And more!

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


Lifestyle Biohacks

  • Sleep

  • <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

  • My tips:

  • 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

  • Swanwick Bluelight glasses

  • Set the environment (self-experiment)

  • Stress management/mindfulness

  • 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!

  • Yoga

  • Meditation

  • Walks/exercise

  • Speaking of exercise…

  • Can lower inflammation and improve the immune response

  • Can improve vaccine effectiveness

  • Journaling

  • Hobbies

  • Breathing

  • Daily activity

  • 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.

Nutrition/supplement biohacks

  • 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

  • Met syndrome/T2DM/Obesity

  • Studies show that added sugar consumption is linked to these, and all compromise the immune system (one study even showed compromised vaccine response!).

  • Elderberry

  • 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.

  • Raw honey

  • Review from episode 1 - see shownotes!

  • Antifungal

  • Antimicrobial

  • Antiviral

  • Anti-inflammatory

  • Hepatoprotective

  • Anticancer immunostimulating

  • 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

  • Antiviral

  • Cacao

  • 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

  • Probiotics/gut health

  • 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!

  • Protein consumption

  • 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

  • Tea!

  • I LOVE GREEN TEA personally

  • Tea is FULL of antioxidants and health-boosting properties

  • Blue zones

  • Lower risk of all-cause mortality when consuming green tea daily




In this episode, I referenced the following people and articles:

https://www.diabetes.org/coronavirus-covid-19/how-coronavirus-impacts-people-with-diabetes#:~:text=A%3A%20People%20with%20diabetes%20do,when%20infected%20with%20a%20virus.

https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/people-with-medical-conditions.html

https://pubmed.ncbi.nlm.nih.gov/26118561/

https://pubmed.ncbi.nlm.nih.gov/30920354/

https://pubmed.ncbi.nlm.nih.gov/24798553/

https://pubmed.ncbi.nlm.nih.gov/24501202/

https://pubmed.ncbi.nlm.nih.gov/28507007/

https://pubmed.ncbi.nlm.nih.gov/28584297/

https://pubmed.ncbi.nlm.nih.gov/28584297/

https://pubmed.ncbi.nlm.nih.gov/25814686/

https://pubmed.ncbi.nlm.nih.gov/26477922/

https://pubmed.ncbi.nlm.nih.gov/26477922/

https://pubmed.ncbi.nlm.nih.gov/28198157/

https://pubmed.ncbi.nlm.nih.gov/15080016/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/

https://www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/

https://pubmed.ncbi.nlm.nih.gov/27231050/

https://pubmed.ncbi.nlm.nih.gov/28260787/

https://www.hindawi.com/journals/bmri/2014/186864/

https://www.webmd.com/cold-and-flu/qa/are-highprotein-foods-good-for-the-immune-system#:~:text=Protein%20is%20vital%20to%20build,%2C%20apathy%2C%20and%20poor%20immunity.

https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

https://pubmed.ncbi.nlm.nih.gov/2105184/

https://www.jacionline.org/article/S0091-6749(13)02780-2/fulltext

https://www.cbsnews.com/news/study-tea-boosts-immune-system/#:~:text=Drinking%20tea%20may%20help%20keep,protect%20against%20disease%2C%20researchers%20say.

https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea

https://pubmed.ncbi.nlm.nih.gov/16968850/


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.

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