*** Remember - PLEASE PLEASE KNOW you do not HAVE to get sick. A lot of times you have a choice in the matter. Here are a couple options to help

#1 Take Care of your GUT health. Your digestive system controls 70% of your immune system. We recommend taking a daily probiotic and eating fermented foods to build up your system. Then following steps 2-7 to continually build your system up. 

#2 Stay uber hydrated. Not just 'hydrated' - Uber hydrated. More water does not always mean more hydration. You need electrolytes too. Start with sprinkling a little salt (super cheap) in your water and put a little more on your food (consume food with water). If you want the fancy/tasty way to get hydrated, buy some Salt Sticks or Nuun tablets from us - They work exceptionally well. 

#3 AVOID SUGAR. Sugar is the fastest way to kill your immune system and GUARANTEE you'll get sick. 

#4 AVOID GRAINS. Everyone's favorite food this time of year as those cookies just force their way in to your mouth. If you eat a cookie, know you're making a decision that can be potentially avoided if you follow #4

#5 Sleep 9 hours per night. HAHA. Yeah right. But seriously. The more sleep you get, the more your immune system will like you and the faster you'll heal from workouts/reduce inflammation etc... This should be #1 on the list but isn't realistic for most people. Coming to a 5:30am class?? You need to be in bed by 8:30pm at the latest...

#6 AVOID Sugar AND Alcohol. Miss that one from above? Yeah - it's that important. And alcohol - Now is a great time of year to give it up. 

#7 Supplements. 1) Probiotic 2) Fermented foods 3) Salt Sticks or Nuuns 4) Fish Oil

Other Tips and Tricks You'll think are weird but work amazingly - But please try them for yourself. 

  • Do you take a probiotic or eat live foods? We have a soil based Pro-b at the gym. Eat Sauerkraut or Kimchi daily. You'll develop the taste eventually. 

  • Eat raw garlic if you feel a cold coming on. Then stay as far away from me and others as possible and/or chew gum/breath mints etc..

  • Get upside down if you have a head cold. Either hold a hand stand or just hang your head off the end of your bed. There is a story behind this but I forget - It just works. 

  • Lay off dairy (Milk, Yogurt etc.) and nuts (including nut butters). They all spike blood sugar and encourage inflammation = higher chance of getting sick. 

  • Prior to bed, 1 teaspoon of honey, two tablespoons of apple cider vinegar, and hot water. It's a sleep time cocktail. 

  • Swish your teeth with coconut oil (1 tbsp) in the morning prior to eating anything. Work your way up to 10 minutes at a time (start with 1 minute).

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You should consult a doctor before engaging in any physical fitness program. You are responsible for your own health.


We want everyone to stay safe and healthy, and we have to remind you to use any information posted here at your own risk. We provide information, judgment calls, assumptions and recommendations that are appropriate for most athletes, but there are ALWAYS exceptions with every individual athlete, including you.

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