🛡 Immunity & getting over it faster

Sleep is the vaccine you already own. Every entry below has the amount, the timing, who should skip it, and an honest evidence grade: Strong means consistent trials, Moderate a real but modest effect, Modest small or mixed trials, Traditional long use and thin evidence.

Sleep 7+ hoursStrong

Under 6 hours is about 4× the chance of catching a cold after exposure.

The neck ruleStrong

Symptoms above the neck (sniffles): train easy. Below the neck (chest, fever, body aches): rest.

Vitamin D, if lowModerate

1000–2000 IU. Fewer respiratory infections in deficient people.

We carry itBodyHealth D3 + MK7 — at the Cryogenix front desk in Palm Harbor.

Zinc lozenges at onsetModerate

About 75 mg elemental a day, started within 24 hours, no more than 5 days. Shortens a cold by a day or two.

Skip ifZinc nasal sprays (loss of smell); long-term daily zinc.

We carry itBodyHealth Zinc — at the Cryogenix front desk in Palm Harbor.

Vitamin CModest

200 mg daily shortens colds slightly and prevents nothing. Mega-doses make expensive urine.

Honey for coughModerate

1–2 teaspoons. Beat over-the-counter cough syrup in trials.

Skip ifNever under age 1.

How to make itHoney-lemon-ginger: 12 oz hot water, juice of half a lemon, 2 tsp honey, a slice of ginger.

Elderberry syrup at onsetModest

A few small trials show shorter flu. Raw berries are toxic; buy it made.

Skip ifAutoimmune conditions (theoretical), pregnancy.

Salt-water gargle, saline rinseModest

Sore throat and congestion.

Gut firstModerate

Most of the immune system lives in the gut. Fermented foods daily.

We carry itVital Pro Probiotic+ Respiratory + Immune — at the Cryogenix front desk in Palm Harbor.

Sauna 2+ a weekModest

Fewer colds in one Austrian trial. Not while feverish.

In the studioInfrared sauna

Coming backModerate

Oxygen for tissue repair after a long illness. Cryo when you are back on your feet, not while sick.

In the studioHBOT · Whole-body cryo

Ezra · your coach

Want this read against your day, not a page?

Ezra is the coach in the CRx Coach app. She knows how you slept, what you ate and what hurts, and she brings the right one of these up at the right moment. Two weeks free, no card.

Start my free 2 weeks →

The rules Ezra keeps

Sleep, food, movement, water and the studio come before any supplement. Supplements are last on every list.
Never above label amounts. Never "double up."
On medication? Name the interaction every time, or say "check with your pharmacist."
Pregnant, breastfeeding, kidney or liver disease, bleeding disorder, surgery coming up: doctor first.
No cure, treat or "boost" language. "May help," "supports," "many people find."
Red flags are not remedy territory: chest pain, the worst headache of your life, blood in stool, unexplained weight loss, low mood for two weeks, thoughts of self-harm. Those go to your doctor (988 for a crisis).

More: Sleep · Headache & migraine · Inflammation & joint pain · Muscle soreness & recovery · Cravings, appetite & metabolism · Hormone health · Stress & mood · Digestion & bloating · Energy & focus