Improve Your Immune System In 2024 – 5 Best Ways

Best Vitamin For Healthy Immune System

This week is the first time Ive gotten sick in well over a decade. And no, I never got COVID or the flu nor do I ever get vaccines.

And this is because having a strong immune system is the KEY to not getting sick and staying healthy for a long time.

However, I know exactly why I got sick this time Unfortunately, I broke my own never get sick protocol, which is what Im going to share with you today.

So today Im going to reveal my 5 best methods to dramatically improve both your immune system and just all-around total health.

Youll look, feel, and perform better all the time because of it.

And my never-get-sick protocol is something Ive fine-tuned and perfected over the past 20+ years.

Perpetual, Ongoing Colds…

Now, the unfortunate truth is that when I was younger, I would always get sick. I would have a perpetual, ongoing cold it seemed. Then, at least once a year I would either get a really bad sinus infection or the flu or both.

Eventually, I discovered the cause and the solution and I almost NEVER get sick anymore. Maybe a slight 2-day cold in the past couple of decades.

And like I said earlier, No vaccines of any kind, ever.

In fact, I remember when everything changed.

When I was going to school, dealing with all the stresses of my medical classes, and working at the same time I couldnt wait for the semester to be over because I was studying so much at the end for the exams and was totally stressed out.

exams stress

I was counting the minutes before spring or winter break started and I could finally relax and enjoy time with my friends and family.

But so many times, as soon as the semester ended, I would get really sick. Either sinus infection or the flu or a really bad chest and head cold.

Thus, my time to have fun with my friends during the break was instead spent recuperating at home because I was deathly sick.

It was as if my body knew I was under a lot of stress and it was going to keep me healthy until the minute the stress was over.

And later I discovered thats precisely what is going on in the body.

Stress & Your Immune System

Short-term stress and the increase in cortisol and other stress hormones can actually help boost the immune system temporarily.

Its designed to help get you through the tough times. But long-term stress just kills the immune system.

And the stress is both physical and/or emotional.

It never fails, during times of extra stress, I do get sick soon after – IF I dont take care of my body.

And recently, this is exactly what happened.

This includes me pushing it too hard at the gym when Im not feeling 100%. You need to know when to back off and give your body time to recuperate.

stress gym

So, the first thing we want to do is improve our stress levels. Of course, you cant always control outside stressors and Ive got many videos about this topic.

But the FASTEST way of strengthening your immune system to fight stress is to get better sleep – which most of us are not doing.

Stress & Sleep

Ive got a ton of videos about improving sleep, however, let me make it simple for today:

  1. Keep a regular sleep schedule.
    This means, that whether you go to bed at 9 pm or 1 am, just stick to that same schedule every day – this includes the weekend if possible. Basically, go to bed and wake up at the same time every day.
  2. Prepare for sleep because it just doesnt happen on its own.
    This means that at least an hour or two before bed, stop doing anything thats going to stimulate your mind and body. Dont consume information or speak to people or do work thats going to get you overly emotional.

For example, I just like watching an episode of Seinfeld. Its funny, Ive already seen them all a bunch of times, so its easy, no stress and not stimulating.

I also make sure my room is dark and quiet. I wear earplugs and eye shades.

And, 30 minutes before sleep I take my sleep supplements to help ensure I fall asleep faster and stay asleep longer, which is:

  • Deep Sleep Formula, which contains specific herbs and vitamins that help you get deeper, more youthful sleep.
  • Stress & Cortisol Relief, which helps reduce stress hormones
  • 800 mg of Magnesium Glycinate, which helps relax the body and a mineral that most of us are deficient in.

I dont need anything else since Deep Sleep Formula and Stress & Cortisol Relief contain all the other specific ingredients and herbs Which I used to have to buy separately.

This combination keeps it simple, its effective, and saves me a lot of money.

Please dont underestimate the importance of sleep for improving your health, especially your immune system.

Bacteria & Immune System

Another reason we get sick is because of bacteria or a virus. But if your gut bacteria isnt healthy, youre not going to be healthy, especially your immune system.

If youve taken antibiotics in the past 1-3 years, your healthy gut bacteria is gone. If you eat unhealthy processed foods, your healthy gut bacteria is weak and low.

gut health

So, a few things you can do to improve your gut:

  1. Take a fiber supplement. Yes, fiber helps with healthy gut bacteria. Even a simple psyllium husk will be a good start.
  2. Eat foods that are high in natural probiotics, such as fermented foods like yogurt and sauerkraut. I prefer sauerkraut since its not dairy and has some fiber
  3. You can also take pre and probiotic pills. There are so many of them these days, that I cant really recommend just one.
    Besides, I think its important to change them every 2-4 weeks. So, pick maybe 3 different probiotic supplements. Make sure they are different strains and amounts.
    Then, take 1 brand for 2 weeks, then switch to the other for the next 2 weeks, and so forth.
    Our guts have trillions of bacteria, so dont think one brand is going to be enough. The more variety, the better.

Also, it goes without saying that having a lot of processed foods, especially sugars, is HORRIBLE for your gut. So, remove the bad stuff and add in the good.

Vitamin D & the Sun

Growing up, I would always go outside to tan. Of course, as I got older, it just wasnt a good idea because of wrinkles.

Unfortunately, almost every organism on the planet NEEDS the sun and there are so many reasons for that and one of them is for Vitamin D production for us humans.

Ideally, you would need to get at least 15-30 minutes of sunlight daily, ALL of your body – not just your arms and legs for example. This would be during peak hours between 10 am to 2 pm.

The hotter the weather, the closer to the equator, and the sunnier the day, the less sun youll need. But at least a minimum of 15 min on your entire body.sunlight immune system

When we were kids, this was easy. We are always outside running around. Now, we dont anymore. We are inside all the time or we are covered up when we go outside.

So at the very least, make sure you add in some Vitamin D3 + K2 supplements. They work together.

I personally take Perfect Vitamin D&K. Its a highly absorbable, vegan source so its not made from rancid oil from sheep hair, like most other forms of Vitamin D.

Of course, only a blood test will really tell you where your levels are. I like to keep mine higher, at least 70 or more.

The funny irony is that my 85-year-old mom needs half the dose of Vitamin D to get the same blood test level as I do.

Who knows why its just her genetics.

Darker skin, overweight, and older people usually need higher levels to be absorbed properly.

I take 10,000 units or 250 mg daily plus 100 mcg of K2. Thats 2 pills of Perfect Vitamin D&K. But I suggest at least 1 daily, so thats half the dose I take which is good for most people.

I do take a higher dose during the winter and half the dose in the summer.

Now, whenever I feel like Im getting sick, I literally double or even triple the dose. So I take a minimum of 20 or 30 thousand units, which is 250 or 375 mg daily. Its not toxic and I do this for just a few days and it really speeds up the recovery and boosts my immune system.

Instead of being sick for a week, its only 2-3 days and less severe.

3 Other Supplements For Immune System

In addition to the supplements Ive already mentioned, there are 3 other ones I take daily, especially for boosting my immune system.

  1. Vitamin C, at 1000 mg, 3x daily for a total of 3000 mg daily. Its one of my favorite supplements. It has so many healthy benefits, including the immune system, collagen production, better skin and so forth.
  2. NAC (N-Acetyl Cysteine) – I take about 500 mg, 2x daily. This is great for boosting glutathione levels, which is super important for immune health. It also helps support liver and kidney health.
  3. Reducing Inflammation – Finally, I take Inflame & Pain Relief to help reduce inflammation. Yes, inflammation is linked to so many health problems. And yes, inflammation is linked to pain.

However, when your inflammation is high, it can negatively affect your immune system.

Inflame & Pain Relief has all the best ingredients to help support a healthy inflammatory response, such as:

  • 3 different forms of Turmeric/Curcumin extract
  • Ginger
  • Boswellia
  • Resveratrol
  • Quercetin
  • and a few others.

Of course, make sure you are well hydrated, and thus, you need to drink plenty of water. Most people are not drinking enough, so at the very least, add in another glass or two of water daily.

Ideally, you should have half of your weight in ounces. So, if you weigh 200 lbs, drink 100 oz of water daily. More at the beginning of the day.

Other Supplements

Some people will take Echinacea or Colidiol silver or mushroom extract or similar compounds.

Honestly, if you feel those work for you, go ahead and take them. I know when Im sick, Ill do anything to get better faster.

However, the supplements Ive mentioned today are those I take year-round. To make sure my immune system is at its best, all the time, in addition to all the other health benefits.

The other immune-boosting ingredients such as Echinacea should only be used when youre sick because, over time, I believe they will stop working and even lower your immune system by decreasing white blood cells.


So, a quick recap and summary, which Ive also put all additional information and links below in the description area, is to:

  • Reduce Stress – both emotional & physical. This also means when you feel like you’re getting a little sick, maybe its best to take a couple of days off from the gym and let your body heal.
  • Improve Sleep – this is super important for everything health-related, especially your immune system
  • Increase Healthy Gut Bacteria – this means more fiber, fermented foods, and rotating different pre and probiotic pills.
  • Increase Sun & Vitamin D+K – I know its hard to get enough sunlight, so thats why I take a specific, highly absorbable, and vegan source of Vitamin D3+K2
  • Take 3 extra supplements – Vitamin C, NAC, and one that helps reduce inflammation.

This is stuff I do and take year-round. I may up the dose if I feel like Im getting sick.

Unfortunately, as I stated earlier – I was not taking all of my usual supplements for the past couple of weeks. Then I was not sleeping well for a few days in a row and well I got sick.

So, I know this formula works. Its been proven for over 20 years. And its not just a healthy immune system, but just all-around total health – which is what we all want.

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