Key Takeaways: How to Prevent & Treat Colds & Flu
Essential Insights
🛡️ What Actually Prevents Illness
- Vitamin D is non-negotiable - Get tested, supplement 1,000-5,000 IU daily
- Sleep quality matters more than supplements - 7-9 hours consistently
- Zinc lozenges work - But timing matters (take at first symptoms)
- Being cold doesn't cause colds - But chronic stress weakens immunity
❄️ Cold Exposure & Immunity
- Regular cold exposure increases white blood cell production
- Hormetic stress creates adaptation and resilience
- Don't cold plunge when actively sick - Recovery needs energy
- Consistency beats intensity for immune benefits
🔥 When You're Already Sick
- NAC (N-acetylcysteine): 600-1,200mg daily to thin mucus
- Sauna can help: 15-20min at 160-180°F may inhibit viral replication
- Hydration with electrolytes - Not just water
- Rest aggressively - Your immune system needs the energy
đźš« Myths Debunked
- Vitamin C megadoses: Minimal benefit unless deficient
- Echinacea: Mixed evidence, not worth the hype
- "Feed a cold, starve a fever": Complete nonsense
- You're most contagious before symptoms appear
Bottom Line
Your cold exposure practice is building a robust immune foundation—but don't neglect the basics. Sleep, vitamin D, stress management, and strategic supplementation create a defense system that can weather viral challenges more effectively. Train your adaptation response, respect your recovery needs, and winter becomes less of a threat.