Immunity, Rewired: The Foundational Approach Your Body Needs
We often get asked by our clients, “What can I do to support my immune system?” The immune system is not just one of our bodies defense mechanisms, it is a deeply interconnected system that reflects the overall state of our health. When the immune system becomes run down and you find yourself picking up every bug that goes around, taking longer to recover, or feeling chronically inflamed — it’s often a signal that the body needs deeper support. It's rarely just about exposure to germs. More often, it's about the internal environment: nutrient status, imbalances in gut bacteria, chronic stress or infections that are unaddressed, or sleep and recovery that have taken a back seat. Immune resilience starts with strengthening the body's foundation — not just trying to "boost" the immune system when symptoms arise.
Let's walk through how to build a stronger, more balanced immune foundation that serves you all year long.
The Base 6 (aka the basics: mindset, stress, diet, blood sugar, sleep, digestion)
Supplements can be powerful tools, but they are just that — tools. They cannot replace the foundational work of nourishing your body through food, movement, sleep, stress management, and connection.
Supporting immunity begins with your daily habits:
Mindset matters. Your mindset has the capacity to allow you to heal. Autoimmunity, at its core, is a dysfunction of the immune system — a case of self attack. Mindset is a tool that can shift our physiology, regulate our immune response, and remind the body that it is safe enough to repair.
Eating nutrient-dense, whole foods. Colorful fruits and vegetables, quality proteins, healthy fats, and fiber-rich carbohydrates provide the essential vitamins, minerals, and antioxidants the immune system depends on.
Managing chronic stress. Stress is not inherently harmful; it’s chronic, unmanaged stress that dysregulates immune function through repeated cortisol elevation and inflammatory changes.
Stabilizing blood sugar. Blood sugar imbalance promotes inflammation and weakens immune defenses. Balanced meals and mindful carbohydrate intake can help regulate both blood sugar and immune response.
Prioritizing restorative sleep. Sleep is when your body conducts cellular repair and strengthens memory in both the brain and immune system.
Supporting gut health. Over 70% of the immune system resides in the gut. A healthy, diverse microbiome teaches the immune system how to discern between true threats and harmless exposures.
Key Nutrients That Strengthen Immunity
Vitamin C: Crucial for white blood cell function, tissue repair, and antioxidant protection. Found in citrus fruits, kiwis, bell peppers, berries, and leafy greens.
Vitamin D: Modulates immune response and helps protect against inflammation. Deficiency is common, making testing and appropriate supplementation essential. Food sources include fatty fish, egg yolks, and mushrooms.
Zinc: Required for immune cell development and communication. Also helps to maintain the integrity of mucosal barriers — your body's first defense against pathogens. Oysters, pumpkin seeds, and grass-fed meats are excellent dietary sources.
Vitamin A: This fat-soluble vitamin supports mucous membrane health and regulates immune cell activity. Liver, egg yolks, and colorful vegetables (which provide beta-carotene, a precursor to vitamin A) are foundational sources.
Selenium: Essential for antioxidant defense, healthy immune cell activity, and regulating inflammation. Brazil nuts, wild-caught fish, grass-fed beef, and pasture-raised eggs are good sources.
Targeted & Intentional Supplements
Once your foundation of nutrition and lifestyle is strong, strategic supplements can offer an extra layer of support — especially during times of higher stress, travel, seasonal shifts, or recovery from illness.
Prebiotics + Probiotics: A healthy gut is a non-negotiable for a healthy immune system. Specific strains of probiotics help regulate immune responses and strengthen the gut barrier, while prebiotics (specialized fibers) feed beneficial bacteria and enhance microbial diversity — both critical for robust immunity.
Liposomal Vitamin C: Vitamin C isn’t just for cold season. It’s a daily antioxidant powerhouse that helps protect immune cells during times of stress.
Vitamin D: Vitamin D is a hormone-like nutrient essential for immune modulation — helping balance the inflammatory response and support first-line defenses. Testing your blood levels is crucial; supplementation should be based on need, not guesswork.
N-Acetyl-Cysteine: NAC is a precursor to glutathione, the body's master antioxidant. It plays a critical role in respiratory health, helps thin mucus, supports detoxification, and protects immune cells from oxidative damage during active immune responses.
Zinc: Zinc is vital for the development and activation of immune cells. Short-term, targeted supplementation can be a game-changer during acute immune challenges.
Beekeeper’s Naturals Immune Throat Spray: This propolis-based throat spray offers daily immune support, natural antioxidants, and antimicrobial compounds that help defend your respiratory tract — your body's first line of protection.
Building Resilient Immunity
Supporting immunity through the foundations is a long-term investment. Our health is the result of our daily habits. Nourish your body daily, rest deeply, and move your body with joy. This is where true immune strength begins!
Check out The Funk’tional Nutritionist podcast for more information about immune support: Episode 330: Ways to Support Your Immune System.
If you’re ready to move beyond quick fixes and get to the root of what’s impacting your immune health, that’s exactly what we do through the 1:1 Functional C.A.R.E Method™. We dig deeper into your gut health, nutrient status, stress response, and more to build a stronger, more resilient you from the inside out.
