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Top 5 Things You Can Do Right Now To Optimize Your Immune System

Immune System 101

The immune system is an intricate network of cells, tissues, and organs that work together as your body's natural defense system. It gets a lot of attention during the winter months (aka cold and flu season), but it is working year-round to protect you from a flu/virus or an infection that could happen at any time.

According to WebMD, "A healthy immune system protects us by first creating a barrier that stops those invaders, or antigens, from entering the body. And if one slips by the barrier, the immune system produces white blood cells and other chemicals and proteins that attack and destroy these foreign substances. They try to find the antigen and get rid of it before it can reproduce. Failing that, the immune system revs up, even more, to destroy the invaders as they multiply."

If you are somebody who tends to get sick the second someone around you coughs, maybe you need to think about strengthening your immune system. Below are five of the most important things you can do right this very moment to boost your immune system.

Top 5 Things You Can Do Right Now To Optimize Your Immune System

1. Get enough sleep.

Sleep is an integral part of our lives, yet according to the CDC, 1 in 3 adults do not get an adequate amount of sleep (less than 6 hours) on a regular basis. Why is something so important to our overall health neglected night after night? 

Nearly one-third of our life is spent asleep, and it directly impacts the other two-thirds of our life that is spent awake. According to the American Sleep Apnea Association, sleep is "as vital as the air we breathe and the food we eat, especially for those with chronic diseases or compromised immune systems."

Here are some sleep tips to optimize your 7-8 hours spent asleep:

  • Maintain a regular bed and wake time schedule, including on the weekends. 
  • Establish a regular, relaxing bedtime routine.
  • Remove electronics from your bedroom. 
  • Sleep on a comfortable mattress. 
  • Exercise regularly. 
  • Avoid stimulants close to bedtime (caffeine, nicotine) and alcohol.

Read our in-depth article, 13 Life-Changing Tips To Help You Sleep Better, Smarter, and More, here.

2. Be active. 

Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease.

Aim to get at least 30 minutes of exercise 4-6 days per week. Be sure to get a mix of exercises that work your cardiovascular system (get your heart rate up), and also promotes healthy muscle development (gains, baby!). 

For a quick, and effective, at-home workout that only requires loop bands, click here! 

We also offer gym programs, and other specialty programs, such as our Booty Builder workout program. In fact, all of our programs come with a full workout program, that is tracked through our private fitness app. They are customized to fit your lifestyle and fitness experience. 

3. Practice personal hygiene.

Wash your hands. Regularly disinfect the commonly used household items/surfaces. Let fresh air into your home, or get an air purifier in the winter months. This is a fairly self-explanatory concert, but it is very important to reducing the chances of compromising your health. 

4. Get the fuel you need by tracking macronutrients. 

Food is the body's source of fuel. Fuel for physical activities, cognitive performance, immune function, hormone production, and so much more. The energy value of each food is signified by its caloric value, but it is where those calories are coming from that matter when it comes to optimally fueling the body. Food calories are broken down into three types of macronutrients: protein, carbs, and fats.

1g Protein = 4 calories

1g Carbohydrate = 4 calories

1g Fat = 9 calories

While it is important to have a daily caloric goal, It is important to get those calories from a balanced macro ratio in order to maintain a healthy physique and to be properly fueled throughout the day. Consuming plenty of protein and whole foods, such as fruits, vegetables, nuts, and whole grains is key. 

To ensure your daily macro goal is met, be sure to log foods with a macro tracking app each day. If you need help calculating your optimal macros, check out our Lifestyle Program, where you will be given custom macros, a workout program, and 1-on-1 access to an Okon coach. 

Another method to ensure macros are being met each day is by following a meal plan. Meal planning is similar to macro tracking, but without the daily puzzle of making sure your goal is being met. Our VIP Program offers a 100% customized meal plan, made just for you. We work with you to create a meal plan that is filled with foods you love. Like the Lifestyle Program, the VIP program also offers workouts and 1-on-1 coach access, but with an even high level of accountability. 

5. Practice a daily micronutrient regimen. 

Most daily essential micronutrients (vitamins and minerals) can be obtained through diet alone. However, it can be difficult to consistently get optimal amounts of all essential micronutrients. We recommend adding in a daily vitamin and mineral regimen to ensure proper micronutrient intake. Take the guesswork out with the 1st Phorm Immune Stack

If you live in an area with minimal sun exposure during the winter months, adding a Vitamin D3 supplement can work wonders for the immune system as well. 

Want to understand how I use macro tracking to eat intuitively while staying in shape? Get the macro cheat sheet guide.

I worked with my team to put together a quick list of some of the most common foods so you are able to reference this as you are focused on maintaining a healthy lifestyleSimpleEasyEffective.


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