Hey friend,

I used to get sick all of the time…

I was hit with relentless, agonizing tonsillitis, the flu, and annoying colds that seemed to come out of nowhere, hang around forever, and then circle back for more.

Back then, antibiotics were handed out like candy, and I’d take a round every time I got sick (not something I'd recommend).

The crazy part was that, even though the antibiotics might have cleared up my illness, over time I was getting sick more often and found myself back at the doctor’s office for yet another round!

Luckily, I broke that cycle.

Now, antibiotics are a last resort, only for life-threatening infections.

Because I've learned to biohack my immune system, blending cutting-edge research with ancient wisdom.

Now, I rarely get sick—even when those around me catch colds, my fortified immune function helps me stay healthy.

That doesn’t mean I never get sick, but I've had stretches of a year or even two without catching anything.

When I do catch something, I bounce back pretty quickly, unlike others who stay sick for ages or end up catching multiple colds during flu season.

I want to share this knowledge with you because getting sick is never fun—whether it's a common cold, the flu, or even something like the virus that shall not be named.

You have to miss out on the things you enjoy, like work or fun activities!

I'd rather take a sick day without actually being sick, so I can go do something fun, instead of being stuck in bed with a painful sore throat, throbbing headache, and endless mucus!

It’s just uncomfortable—there’s nothing enjoyable about it. Plus, many people rely on cold and flu medications that don’t support long-term health.

And don’t even get me started on the anxiety and stress that comes when you notice someone sick around you and you pray you won’t catch it, only to end up getting sick anyway…

Here’s how you can biohack your immunity: strengthen your defenses against colds, the flu, and "the virus that shall not be named" with pre-exposure preventative care, proactive post-exposure measures, and boosting overall resiliency!

How to NOT Get Sick This Flu Season: The Biohack Your Immunity Protocol

1) Biohack Your Lifestyle

Before diving into more advanced immune-boosting protocols, it’s important to establish a vital lifestyle as your foundation for prevention.

Everything else builds on this core.

Proper nutrition, exercise, quality sleep, and stress management are key pillars that support immune function and overall resilience.

Without these basics in place, advanced strategies may not be as effective. So prioritize foundational health for the best results.

Here are some things to consider:

• Eat a nutrient-dense, low-inflammatory diet (check out this article).
• Eliminate alcohol, sugar, and immune- and microbiome-disrupting substances.
• Engage in regular physical activity throughout the week with walking, hiking, yoga, or cycling. Aim for at least one strength-training session and one High-Intensity Interval Training (HIIT) session per week.
• Aim for 7-9 hours of deep, restorative sleep each night—without relying on tranquilizers.
• Get outside and soak up as much natural sunlight as you can during the winter months to boost your vitamin D.
• Intermittently expose yourself to cold (like a cold shower) to increase immune function, improve circulation, and regulate stress hormones.
• Practice breathwork, meditation, or neurofeedback to reduce stress and regulate your nervous and endocrine systems, which in turn supercharges your immune function.

2) Vitamin D

Vitamin D, known as the "sunshine vitamin," is a prohormone rather than a typical vitamin.

It is powerful in promoting immune health, supporting bones, and benefiting overall wellness.

It supports enhanced immunity by regulating immune cell function. [1]

Vitamin D helps activate T-cells, which fight infections, and boosts the pathogen-fighting effects of immune cells like macrophages and dendritic cells. [2]

Adequate vitamin D levels have been linked to a reduced risk of respiratory infections, while deficiency may make the body more susceptible to illness. [3]

With shorter days, lower sun intensity, and less exposure during the winter months, getting enough vitamin D becomes a challenge.

This lack of vitamin D is a key factor behind flu season, as the nutrient is vital for maintaining optimal immune function.

To combat this, supplementation is crucial, especially as we approach the colder months. It ensures that you keep your immunity strong when it's needed most.

I highly recommend getting your vitamin D levels checked.

Aim for a 25-OH Vitamin D level of at least 60 ng/mL or higher for optimal health.

I just got mine back the other day:

Usage and Dosage: If you're vitamin D deficient—likely if you spend most of your time indoors during winter—the recommended daily dose is 5,000 IU.

But to boost your levels, you may need up to 10,000 IU per day or 70,000 IU per week.

This is my favorite Vitamin D3 (with K2 for greater absorption and efficacy).

3) Take Adaptogens

Stress is everywhere—psychological, physical, biological, environmental, you name it.

Chronic stress is a killer for your immune system. [4]

As cortisol levels rise, immune function drops, leaving you more vulnerable to infections like viruses, bacteria, and fungi.

Stress puts your body on high alert, diverting resources away from immune defense and suppressing its ability to fight off invaders…

Adaptogens to the rescue!

Adaptogens are herbs that enhance resilience to stress and mitigate its harmful effects on the body.

They strengthen and balance the immune system, improve immune response by increasing T- and B-cell function, and have anti-inflammatory activity.

My favorite adaptogens for biohacking immunity are as follows:

• ​Astragalus​
• ​Cordyceps​
• ​Eleuthero​
• ​Reishi​
• ​Rhodiola​

If I were to pick three, I'd go with Astragalus, Eleuthero, and Reishi.

4) Take Immune Boosters

These differ from adaptogens by focusing directly on immune support rather than the stress response.

Together, they create a more comprehensive approach by bolstering immunity through multiple mechanisms.

Some top immune boosters, antioxidants, and anti-inflammatories I recommend include:

Resveratrol

Resveratrol, a plant flavonoid found in red grape skins, is a powerhouse for immune support, offering anti-inflammatory, antiviral, antioxidant, and anticoagulant benefits.

It also helps maintain a healthy microbiome and activates autophagy (the body's process of clearing out damaged cells and replacing them with healthy, newer ones), optimizing overall health. [5]

Usage and Dosage: 400-500 mg daily. I like this product.

Liposomal Vitamin C

Vitamin C is widely known for its immune-boosting benefits. I'll skip the details, but in short, it's a powerful antioxidant that supports immune function, helps combat oxidative stress, and enhances the production of white blood cells crucial for fighting infections.

Liposomal vitamin C offers superior absorption compared to standard ascorbic acid, as it's encased in a lipid (fat) membrane, which enhances its bioavailability.

Usage and Dosage: 1,000 mg, 2-3x/day. I dig this product!

Elderberry

Black elderberry (Sambucus nigra) has traditionally been used to treat cold and flu symptoms.

Comprised of flavones, isoflavones, flavanols, anthocyanins, phenolic acids, and essential vitamins, elderberry brings potent, nature-driven immune support!

Elderberries have strong antiviral properties, effective against both coronaviruses and influenza viruses. [6] [7]

Plus, elderberries have been shown to lessen both the duration and severity of common cold symptoms—making them a go-to for speeding up recovery! [8]

Usage and Dosage: Take 1200 mg of elderberry daily for two weeks in supplement form to help prevent viral respiratory infections during high transmission seasons for COVID-19, flu, and RSV.

• I love this product!

5) Probiotics and Your Microbiome

Your microbiome is a community of trillions of microorganisms, primarily in the gut, that plays a major role in immunity—housing 70-80% of immune cells and actively interacting with them to bolster immune defenses. [9] [10]

While antibiotics can be lifesaving, they can also disrupt the gut microbiota, altering its balance and function. This disruption often leads to lasting negative effects on the host's health. [11]

That's why it’s wise to save antibiotics for true, life-threatening infections.

Grabbing a prescription every time you’re sick can sabotage your microbiome—and, ultimately, your immunity…

Keeping your microbiome diverse and balanced is a powerful, holistic strategy for staying illness-free this flu season.

And one way to do that is by taking high-quality probiotics.

But I don’t just grab any probiotics off the shelf.

Most have too delicate bacteria to survive the stomach’s harsh environment, which means they’re unlikely to populate the small intestine—where the microbiome thrives and provides its benefits.

Shelf-stable, spore-based probiotics are the most effective (and not a waste of money). They are derived from bacterial spores (typically from the Bacillus genus).

These spores have a tough outer shell that protects them from harsh conditions like stomach acid and allows them to survive better through the digestive tract.

Once they reach the intestines, these spores can germinate into active bacteria and colonize the microbiome.

• ​Megasporebiotic is my favorite spore-based probiotic.​

6) Antimicrobials

Lastly, we defend by incorporating natural antimicrobials and antiseptics into your routine as a pre-and post-exposure intervention.

Pre-Exposure Prevention

This is how to prevent infection before you've been exposed:

Antimicrobial Mouthwash

Antimicrobial mouth rinses with essential oils like eucalyptus, menthol, and thymol can significantly reduce viral load and inhibit the replication of respiratory pathogens. [12] [13]

• ​Here's an EO mouth rinse with eucalyptus, menthol, thymol, and other antimicrobials.

Usage: Gargle twice daily. Do not swallow.

Post-Exposure Prevention

This is for when you suspect you have been exposed to someone who is sick:

Antimicrobial Nasal Spray and Mouthwash

Since respiratory viruses—like influenza, COVID-19, and RSV—replicate mainly in the nasopharynx, using nasal antimicrobial sprays combined with mouthwashes is highly recommended. [14]

A 1% povidone-iodine nasal spray paired with essential oil sprays (eucalyptus, menthol, thymol) can significantly inhibit the replication of viruses, reducing infection severity and duration. [15]

This dual approach targets both the nasal passages and the throat, helping to neutralize viruses and reduce the chances of infection.

• ​Here's a nasal mist that contains all of the EOs mentioned above.
• I'd combine it with this product, a 1% Povidone Iodine Nasal Spray.

Usage: Spray nose with both products and gargle with mouthwash (mentioned above), 2-3 times daily.

With a proactive, holistic approach, you can build immune resilience and fortify your defenses this flu season.

Staying illness-free is possible—and I'm living proof, along with many others!

If I were you, I'd check off the foundational steps and sprinkle in the more advanced interventions (steps 4-6) for when flu season peaks.

Armed with this protocol, you won't be stuck in bed for days of miserable discomfort anymore…

Take a "sick day," and enjoy it—no need for anyone (not even your boss) to know!

I'm curious—do you find yourself getting sick often during flu season? What steps do you take to boost your immunity and stay healthy?

Hit reply and let me know.

Do you have any questions about the Biohacking Immunity Protocol? Feel free to shoot them my way!

I'll be checking my inbox throughout the day.

See you next Saturday,

Onjae

References:

[1] Baeke, Femke et al. “Vitamin D: modulator of the immune system.” Current opinion in pharmacology vol. 10,4 (2010): 482-96. doi:10.1016/j.coph.2010.04.001

[2] Kongsbak, Martin, et al. "The Vitamin D Receptor and T Cell Function." Frontiers in Immunology, vol. 4, 2013, p. 51253, https://doi.org/10.3389/fimmu.2013.00148. Accessed 8 Nov. 2024.

[3] Bikle, Daniel D. “Vitamin D Regulation of Immune Function.” Current osteoporosis reports vol. 20,3 (2022): 186-193. doi:10.1007/s11914-022-00732-z

[4] Dhabhar, Firdaus S. “Effects of stress on immune function: the good, the bad, and the beautiful.” Immunologic research vol. 58,2-3 (2014): 193-210. doi:10.1007/s12026-014-8517-0

[5] Park, Dohyun, et al. "Resveratrol Induces Autophagy by Directly Inhibiting MTOR through ATP Competition." Scientific Reports, vol. 6, no. 1, 2016, pp. 1-11, https://doi.org/10.1038/srep21772. Accessed 8 Nov. 2024.

[6] Mocanu, Mirela Lăcrămioara, and Sonia Amariei. “Elderberries-A Source of Bioactive Compounds with Antiviral Action.” Plants (Basel, Switzerland) vol. 11,6 740. 10 Mar. 2022, doi:10.3390/plants11060740

[7] Zakay-Rones, Z et al. “Inhibition of several strains of influenza virus in vitro and reduction of symptoms by an elderberry extract (Sambucus nigra L.) during an outbreak of influenza B Panama.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 1,4 (1995): 361-9. doi:10.1089/acm.1995.1.361

[8] Tiralongo, Evelin et al. “Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial.” Nutrients vol. 8,4 182. 24 Mar. 2016, doi:10.3390/nu8040182

[9] Viney, Mark, and Louise Cheynel. "Gut Immune Responses and Evolution of the Gut Microbiome—A Hypothesis." Discovery Immunology, vol. 2, no. 1, 2023, https://doi.org/10.1093/discim/kyad025. Accessed 8 Nov. 2024.

[10] Zheng, Danping, et al. "Interaction between Microbiota and Immunity in Health and Disease." Cell Research, vol. 30, no. 6, 2020, pp. 492-506, https://doi.org/10.1038/s41422-020-0332-7. Accessed 8 Nov. 2024.

[11] Becattini, Simone et al. “Antibiotic-Induced Changes in the Intestinal Microbiota and Disease.” Trends in molecular medicine vol. 22,6 (2016): 458-478. doi:10.1016/j.molmed.2016.04.003

[12] Reichling, Jürgen et al. “Essential oils of aromatic plants with antibacterial, antifungal, antiviral, and cytotoxic properties--an overview.” Forschende Komplementarmedizin (2006) vol. 16,2 (2009): 79-90. doi:10.1159/000207196

[13] Silva, Joyce Kelly R da et al. “Essential Oils as Antiviral Agents. Potential of Essential Oils to Treat SARS-CoV-2 Infection: An In-Silico Investigation.” International journal of molecular sciences vol. 21,10 3426. 12 May. 2020, doi:10.3390/ijms21103426

[14] Meister, Toni Luise et al. “Virucidal Efficacy of Different Oral Rinses Against Severe Acute Respiratory Syndrome Coronavirus 2.” The Journal of infectious diseases vol. 222,8 (2020): 1289-1292. doi:10.1093/infdis/jiaa471

[15] Guenezan, Jeremy et al. “Povidone Iodine Mouthwash, Gargle, and Nasal Spray to Reduce Nasopharyngeal Viral Load in Patients With COVID-19: A Randomized Clinical Trial.” JAMA otolaryngology-- head & neck surgery vol. 147,4 (2021): 400-401. doi:10.1001/jamaoto.2020.5490