🛡️ Immunity
Micronutrient gaps / immune resilience
Frequent colds, slow recovery, run-down.
Sleep, vitamin D and zinc — kept consistent.
The unglamorous foundations do most of the immune work; consistency is the lever.
Move — the mechanics that fix it: Foundations
Sleep, vitamin D/zinc sufficiency, moderate exercise; vitamin C/zinc at symptom onset.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Isometric Chest Squeezes
Fuel — foods to fuel it
- Kiwi fruit (local SG)
- Orange (local SG)
- Red bell pepper (local SG)
- Guava (local SG)
- Greek yogurt (plain, nonfat) (local SG)
- Pumpkin seeds (local SG)
Daily nutrient targets: vitamin: 200mg (goal), zinc: 15mg (goal), vitamin: 2000IU (goal)
Stack — evidence-ranked compounds
- Vitamin D3 (+ K2) — ★★★★★
- Zinc — ★★★★☆
- Vitamin C (Ascorbate) — ★★★★☆
- Beta-Glucans — ★★★☆☆
- Medicinal Mushrooms (Reishi, Turkey Tail, Chaga) — ★★★☆☆
- Omega-3 (EPA/DHA) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes immunity?
Micronutrient gaps / immune resilience. Frequent colds, slow recovery, run-down.
What exercises help immunity?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Isometric Chest Squeezes.
What should you eat for immunity?
Foods that support it: Kiwi fruit, Orange, Red bell pepper, Guava, Greek yogurt (plain, nonfat).
What supplements help immunity?
Evidence-ranked options: Vitamin D3 (+ K2), Zinc, Vitamin C (Ascorbate), Beta-Glucans, Medicinal Mushrooms (Reishi, Turkey Tail, Chaga).