#25 Staying Healthy During Cold & Flu Season
Hello Friends,
Here’s what you can expect in this drop—
🍏 Tips for staying healthy during cold & flu season.
🔗 Links, Recipes, and Hot Spots.
📍 Nashville Google Map
If you are planning holiday parties, check out this past issue.
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To-Do List
WATCH 🎬
Beckham (Netflix): This docuseries about the life of soccer player David Beckham is entertaining even if you do not watch soccer.
The Fall of the House of Usher (Netflix): To secure their fortune and future, two ruthless siblings build a family dynasty that begins to crumble when their heirs mysteriously die, one by one.
The Bear, Season 2 (Hulu): Season 1 ended with Carmy's restaurant, The Original Beef of Chicagoland, being renamed The Bear. The second season follows Carmy and the staff as they revive and rebrand the place.
The Golden Bachelor (ABC): The show is a spin-off of “The Bachelor,” but with seniors aged 60 and older. America’s new favorite hunk is a 72-year-old widower, Gerry Turner. He may be the best thing ever to happen to The Bachelor franchise.
For the Love of Kitchens (Magnolia Network): deVOL dreams up the coziest, most beautiful, and unique kitchen spaces.
READ 📚
The Way Forward by Yung Pueblo: The Way Forward encourages readers to connect more deeply to their intuition, using it to remain focused and grounded amidst a world in constant flux. It contains stories about personal growth, overcoming trauma, heartbreak, and relationships. I recommend all of his books.
Hidden Potential: The Science of Achieving Greater Things by Adam Grant: It’s about elevating ourselves and others to unexpected heights.
Bright Young Women by Jessica Kroll: True crime fans, put it on your list. It's the Ted Bundy story told from the Chi O sorority president’s POV and gives a much-needed voice to the women.
LISTEN 🎧
Joe Rogan Experience Podcast #260 Gary Brecka: Anyone interested in biohacking should listen to Gary’s interview with Rogan. He discusses genetic testing for a gene mutation called MTHFR, which affects approximately 25% of the world’s population and is directly linked to increased risks of many health issues. He talks about how critical diet is for people with this gene mutation. Bookmark the show notes here.
: A deep dive into MTHFR and MethylationAdam Grant’s podcast with Malcolm Gladwell: Adam and Malcolm discuss imposter syndrome, perfectionism, and what it takes to chart a path toward achieving more significant things.
Got It From My Momma Episode 31: An interview with Jason & Travis Kelce’s momma Donna Kelce.
The Shawn Ryan Show Episode #76 Erik Prince: A fascinating interview with Erik Prince, founder of Blackwater, American entrepreneur, and former Navy SEAL.
Prince explains the shifts in foreign policy, the looming dangers of a no-end war in Ukraine, and the growing threat of the CCP. He shares his experiences contracting with the State Department and gives insights on what Capitol Hill is pushing. Shawn and Erik discuss the decline of American manufacturing and the security threats monopolies have created in business and politics.
Southern Star by Brent Cobb (Spotify):
Ella Langley Excuse the Mess (Spotify):
Moment of Truth The Red Clay Strays (Spotify):
DOWNLOAD 📱
Open Breath Work (App): The app uses music and instruments to guide you through a regulated pattern of breathing.
SURF 🌐
1 Ft. is a web proxy to help bypass paywalls.
DO ✏️
To help you gauge your character skills, take this quiz to identify strengths and areas for growth.
Read this op-ed, the essential skills for being human, and answer the following questions:
What crossroads are you at?
What is the chapter about if the next five years are a chapter in your life?
Can you be yourself where you are and still fit in?
What would you do if you weren’t afraid?
HOT LIST
Orlando
Winter Garden
Nashville
Spread Market and Larder: Spread is a neighborhood market in Germantown with excellent wines, beer and cider, pantry items, daily sandwiches, and homemade bread. I highly recommend the gluten-free sweet potato bread.
A pelvic floor primer.
How to build a charcuterie board.
How to plan a murder mystery party.
I love the idea of a favorite things party.
How to choose the right salt.
The secret to In n Out Burger’s success.
- Lancaster, Pennsylvania, travel guide includes many of my top recommendations.
How to choose a marble slab for your home.
What is zone 2 cardio?
Obsessing over Maggie Smith in Loewe. At age 88, the fabulous star graces the brand’s spring 2024 pre-collection campaign.
How to get the best from your immune system.
Understanding Glutathione and the immune system.
Reddit has excellent product reviews.
The unexpected power of second-chance romance.
Recipes
A very simple Butternut Squash Soup with three ingredients: butternut squash, garlic, and chicken stock.
Lessons in Chemistry’s Lasagna recipe.
These roasted cauliflower enchiladas are delicious.
Use leftover candy to make these chocolate chip candy bar cookies.
These paleo chocolate chip olive oil cookies are delicious.
This sausage, white bean, and kale soup is perfect for soup season.
I love this roasted butternut squash lasagna.
Try this pumpkin cord bread for Thanksgiving.
This butternut squash risotto is so good.
Tips for Staying Healthy During Cold & Flu Season
I'm sharing my tips for staying healthy as the cold and flu season approaches.
Stay Hydrated: Good hydration helps keep the mucus thin and loose.
LMNT is a tasty, zero-sugar electrolyte hydration drink mix that's easy to use. Drop a pack of your favorite flavor in your water bottle, shake, and enjoy.
Each packet contains:
1000 mg of Sodium
200 mg of Potassium
60 mg of Magnesium
Zero Sugar
Gingered Lemon Juice
3 granny smith apples
2 1/2 lemons
1 (3-inch) piece of fresh ginger
Juice all the ingredients with your juicer. I use the Norwalk Juicer. You can also use a VitaMix.
Then, pour this mixture into a double-layered cheesecloth over the bowl. Finally, squeeze the ginger juice into a glass or jar using your hands or a spoon. Press the ginger pulp against the cheesecloth to extract as much ginger juice as possible.
Stir in 1 tsp of apple cider vinegar for a Gingered Lemon Hot Toddy. Gently warm the mixture in a saucepan; pour the toddy into a mug just before bubbles appear.
Ginger has antiviral and antibacterial properties.
Eat Healthy Foods: Excess sugar and processed foods are wreaking havoc on your body's ability to do its job. Our white blood cells significantly affect our immune system's defense. Eat organic vegetables, healthy fats, wild-caught and grass-fed protein sources, and some complex carbs in starchy veggies. Leave the bread, pasta, rice, desserts, and sugary drinks. Sugar causes inflammation and impairs your immune system's ability to do its job.
Have you heard about the healing benefits of bone broth? I found this article from the Westin A. Price Foundation very informative. It makes sense why bone broth can help stomach disorders. This guide will help you get started making bone broth. It is effortless to make. I use a slow cooker.
EquiLife Daily Nutritional Support is my favorite nutrition shake that tastes great. Dr. Stephen Cabral developed this daily nutrition shake. It is a vegan protein powder fortified with a wide range of activated vitamins, minerals, antioxidants, detox co-factors, and electrolytes. Travel-size packets are also sold. I use a small Nutrabullet to blend my shakes on the road.
Avoid Alcohol: Alcohol is an immunosuppressant that puts a strain on your liver, which is already working hard when you are sick.
Prioritize Sleep: A restful 8 hours of Sleep is crucial for your body's regenerative process, allowing your immune system to stay in fighting shape. It's common sense that sleep deprivation is associated with a higher likelihood of getting sick. Still, it's backed by science: Researchers found that fewer than seven hours of Sleep per night substantially increases the risk of coming down with the common cold. The immune system releases proteins called cytokines while you sleep, which can protect against infection and inflammation.
The Matt Walker Podcast is about Sleep, the brain, and the body. Matt is a Professor of Neuroscience at the University of California, Berkeley. He is the author of the popular book Why We Sleep.
Listen to his TED talk Sleep 💤 is Your Superpower.
Monitor Body Temperature: Body temperature can help you monitor yourself for illness. Elevations in your body temperature, alongside other symptoms of the disease such as headache, fatigue, congestion, or sore throat, are likely signs that your body has turned on regulatory processes, such as fever, related to the stimulation of your body's immune response. I use an Oura ring to track my body temperature.
ŌURAura Ring: ŌURA is an award-winning wellness ring and app designed to help you get more restful sleep and perform better. The ŌURA smart ring is a fitness tracker you wear on a finger. Learn how your lifestyle choices affect your Sleep and how the quality of your Sleep affects your ability to take on the day. I discovered the ŌURA ring by listening to podcasts like this interview with Dr. Peter Attia and sleep expert Matthew Walker. I decided to try the Oura ring since I do not enjoy wearing the Apple watch 24/7 and wanted more data about my Sleep and health, including body temperature monitoring. ŌURA offers a 30-day return policy. The third-generation ŌURA adds SpO2 blood oxygenation readings. When you order an Oura ring, Oura will ship you a ring sizing kit so you can pick the exact size you want and decide which finger to wear it on. You only have to charge the ring once or twice a week! If you are looking to improve your sleep habits and overall health and fitness, this is a great tool. Use this link for $50 off your order.
Exercise: Exercise is among the most important things you can do to bolster your immune system. Even a quick daily walk can help your body better fight off a cold.
Manage Stress: Stress can make you more likely to get sick. Are you feeling anxious? The difference between anxiety and excitement is just one breath away.
Try the "5-4-3-2-1 Grounding Rule"
Put your feet on the ground and acknowledge
five things you can see,
four things you can touch,
three things you can hear,
two things you can smell,
and one thing you can taste.
Morning Sunlight: Sunlight in the morning will boost your mood, support your immune system, and help regulate your sleep cycle.
Try to get outside for 2+ hours a day, preferably without sunglasses. You can still work on a computer, study, or read outdoors, and the ambient sunlight will help your eyes and contribute to your overall health.
Wash Your Hands: Wash your hands for 20 seconds with warm water and soap. It is one of the easiest and most effective methods to reduce the spread of germs and your chances of getting sick. Dirty hands are one of the most common ways illnesses are spread.
Supplements: High-quality professional-grade supplements, sometimes called 'nutraceuticals' (pharmaceutical-grade supplements), have a much higher bioavailability than over-the-counter products.
Not all supplements are proven. Always read labels and do your research beforehand. Examine.com, an independent US supplement resource, is a good starting point. Try opting for capsules over oil or powder, as these are more likely to be as close to a 'food state as possible. Molded tablets often contain fillers and can be challenging to digest.
Bioavailability is a term that refers to the amount of nutrients available to be readily absorbed and utilized. Nutrients ingested but not released during the digestive process for absorption are of no nutritional value. Therefore, bioavailability is the relative nutrient absorption from the diet or supplement. A bioavailability index may be extended to include the relative nutrient accumulation in various tissues.
Once you find out what supplements you must take, it is always best to choose capsules over tablets, as capsules will be far more pure and bioavailable. It is essential to select the active form (i.e., methyl folate instead of folic acid) of the supplement because of the bioavailability of that form and the body's ability to convert it.
🧠 Andrew Huberman’s Supplement Guide
Supplements for Immune Support:
Argentyn Silver: Take 2 to 3 full droppers twice daily, holding the silver under your tongue for 20 seconds, swallowing or gargling for 20 seconds, and then drinking.
Vitamin C: Supplementing with Vitamin C is crucial to maintaining a robust immune system, yet most Vitamin C supplements are highly acidic and cause GI upset. Alkalizing Vitamin C is a powerful immune booster balanced with added calcium, magnesium, and potassium benefits. These alkaline minerals help reduce stomach upset by balancing acidity levels, making for a more accessible supplementation. Healthy adults take 3,000 mg-4,000 mg daily (ideally in divided doses, but all at once is okay too, if that’s the only way you’ll take it) as baseline defense year-round.
Zinc: Take one tablet twice a day. Zinc deficiencies have a damaging effect on all levels of quality of life. Why zinc is so important.
Vitamin D3 combo with Vitamin K: The presence of Vitamin K ensures that calcium stays inside the bones, where it belongs. You can also supplement Vitamin D with weekly injections. You should aim for levels between 60-80 ng/mL. Everyone should have their Vitamin D level tested. The 25-hydroxy vitamin D test is the most accurate way to measure how much vitamin D is in your body.
Quercetin: 250 mg 2 pills a day. It helps deliver Zinc into the cells.
Vitamin A drops: Vitamin A is effective at killing bacteria and viruses, as is higher-dose Vitamin C.
Liposomal Glutathione: This antioxidant is essential in helping the body’s cellular defenses and immune system function at total capacity. It is the most important antioxidant for the liver to detoxify. The problem with oral glutathione supplements is that once the active GSH enters the system, digestive enzymes in the gut dissolve and eat most of it up. Another popular way to get GSH is through IV infusions or vitamin shots. This delivers the whole GSH molecule directly to the bloodstream and is quickly processed by the body. The IVs are very expensive and are not approved by the FDA. A transdermal spray or cream is the safest and most effective way to supplement GSH. I use Aura Wellness Glutathione sprays. By using sub-nanotechnology to reduce the GSH molecule, transdermal formulas deliver GSH into the lipid channels of the skin. This makes it much easier for the body to absorb the total dose and send it to work.
Elderberry: Elderberries have powerful immune-supporting properties, are high in vitamins A and C, and are lovely antioxidants. Studies show they are effective in preventing and treating colds and flu.
Nature’s Way Supplements: I keep this brand of cold and flu supplements on hand during cold and flu season. Umcka roots, a member of the geranium family, have long been used to relieve respiratory and digestive ailments.
Nature’s Way Cold and Flu Chewables
Nature’s Way Cold Chewables
Nature’s Way Cold and Flu Syrup
Nature’s Way Cold Care Soothing Hot Drink Mix
Nature’s Way Cold Care Drops
IV Nutrition Therapy: An IV can deliver nutrients to the cells for immediate absorption and effectiveness. Completely safe and incredibly easy, IV therapy can bypass issues like improper nutrient absorption, a common problem for celiacs.
Dr. John Myers developed what is now known as the Myers Cocktail to help with chronic medical conditions such as asthma, fibromyalgia, fatigue, migraines, and nutrient deficiencies.
The Myers cocktail contains normal saline, B Complex, B12, calcium, magnesium, and Vitamin C infused directly into your bloodstream, bypassing your gastrointestinal tract altogether. This helps to avoid the “potency penalty” of these nutrients being broken down. This, in addition to saline’s osmolarity matching that of the plasma of our cells, makes better use of the micronutrients it contains and allows them to be absorbed more efficiently by our bodies.
Read more about the benefits of IV Therapy.
Where I Purchase My Supplements:
Port and Polish Pill and Vitamin Travel Cases: I ordered a couple of these cases for travel. This one works perfectly, and it’s pretty. So many of the pillboxes don’t stay closed. Other colors are available.
Health and Wellness Podcasts
The Matt Walker Podcast: The Matt Walker Podcast is all about sleep, the brain, and the body.
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