My Immunity Playbook
Here is My Immunity Playbook
The impetus for starting this blog was to cut through all the negative noise and fear-mongering in wellness culture. I’m trying, and don’t I want to bring anyone down. I also want people to still feel inspired by the positive changes they can make.
Sure, there are certain things I’ve “grown out of”—obsessing over food, militant morning routines, pretending I don’t occasionally take an Advil, self-righteousness… fake gurus. All themes in these posts. The things I think about while navigating it for myself. Getting aggravated by the grift. Ya know…
I know that I can take this stand because I have tried a lot of things, I’ve done a ton of research, I’ve been fully immersed, and I’ve navigated what works and what doesn’t for myself. I know that overall, people are confused and overwhelmed, and do want answers.
Because yes: Taking care of yourself works.
Yes: You can Help Your Self.
And yes: Your nervous system absolutely notices.
One area that is a fairly easy wellness hack is using products that help boost your immune system. We forget that the immune system isn’t some floating force field around your body only preventing colds or the flu—it’s a full-time biological meeting between your brain, your gut, and your stress response. If you’re living on cortisol fumes, scrolling yourself into fight-or-flight, your body can’t even respond to you—much less fend off a cold.
So supporting immunity isn’t about buying every tincture on the internet (though, some of them are delicious). It’s about lowering the static so your body can do what it already knows how to do. This helps your system settle on every level.
Below are some of my tried and true ways (and fave products) to be well. '
Start With Your Nervous System
I know this can be annoying advice, especially this time of year. But stress isn’t just about what we have (or don’t have) going on. Most of us have a baseline level (i.e., you’re easily stressed or you’re not).
Learning how to settle your nervous system can be life-changing. Stress is the immune system’s kryptonite. Your body cannot fight off a cold if it thinks you’re constantly outrunning danger (or your inbox).
When your nervous system is regulated—meaning you’re grounded, sleeping, eating at normal intervals, and not treating life like a marathon—your immune response becomes more efficient. You produce more protective antibodies, get sick less often, and recover faster.
This is why people love vacation so much. It’s your parasympathetic nervous system finally clocking in, and we cannot see the forest for the trees if we don’t let it settle on occasion.
The Goods
I’m picky about immune products (shocker!), but these are the immunity supports that feel both effective and non-gimmicky. They give your system a nudge and are safe to take on a daily basis.
FYI, most of these products are linked through The Grove, which is an amazing online resource for supplements and other healthy home items. If you’re worried about fakes on the big A, you don’t have to worry about what you’re buying here.
The tip-top of immune sprays. Propolis is nature’s OG antimicrobial (bees make it to keep their hive protected from microbes). Think of it as the immune system’s little leather jacket. If your kid has a sore throat, you won’t get any complaints with these.
Wooden Spoon Herbs
Herbalism’s classic cozy sweater. Wooden Spoon Herbs has so many amazing products to boost immunity, but I particularly love their Oregano Daily Wellness formula. I love this one because it supports your lungs as well, which is always where my colds go (I have asthma). It’s a classic blend of oregano, garlic, onion, ginger, and cayenne, traditionally used to support immune function and metabolic health. I also love their Fire Cider Wellness Tonic, to sip in hot water on the regular throughout the winter months.
Source Naturals Wellness Formula
The OG. They say “Often imitated, but never duplicated” on their website, and I have to agree. This is the blend of over 30 vitamins, minerals, and herbs that I have grabbed time and time again when I feel myself getting sick. This product is less daily maintenance and more “kick the cold before it takes over.”
Quantum Health Superlysine
Some swear by lysine when it comes to fighting viral infections, and while the evidence is a little mixed on that, lysine is the one amino acid our body can’t produce on its own—so it makes sense that it would help when your immune system is down. Lysine can keep your immune system steady and counterbalance arginine (the amino acid viruses love to feed on). The formula adds supportive herbs and antioxidants around that core idea, making it a go-to when you want your system a little more fortified.
Cymbiotika Elderberry Immunity Packs
Travel MVP and great to take during cold/flu season if you’re not feeling like swallowing pills. Their liposomal extraction may help with absorption. Mix packets into water—rich in antioxidants, anti-inflammatory, and not sugary like old-school elderberry syrups. My daughter loves these if she’s coming down with something.
Proper Health Immune Support
In full disclosure, this one is not tried and true for me, but something new I recently became aware of. I tried it, and I like it, which is why I’m including it here. I like the ingredients, the flavor is great, and they 3rd-party test for quality/purity. It’s kind of an easy add to the day. I’ve been adding this to my water when I work out or sweat heavily. It feels more restorative than clinical, with a refreshing flavor. I’ve given half scoops to my daughter in water or OJ, and she likes it as well.
03. Fire Cider: The Devil’s Wellness Shot That Works
If you want something that both scares you and strengthens you, fire cider is it. I probably should have sent this recipe out a month ago so you’d be ready to go. It’s pungent, potent, and feels like it’s scrubbing your insides with a Brillo pad. It will knock that shit out.
Here’s my version:
Meredith’s Fire Cider
Ingredients:
1 cup raw apple cider vinegar
½ cup raw honey (local to your environment is best)
¼ cup grated fresh ginger
¼ cup grated fresh horseradish
4–5 garlic cloves, smashed
1 lemon, sliced
1 orange, sliced
1 jalapeño or serrano, sliced
A few sprigs of rosemary or thyme
Optional: turmeric root, black pepper, onion, or any other pungent additions
Instructions:
Throw everything into a glass jar.
Top with ACV until fully covered.
Shake (let your kids shake if you have them!).
Let it sit 2–4 weeks (yes, weeks). It should be ready for everyone when winter actually kicks in (or not, if you live in most of Cali).
Strain, sweeten with more honey, and keep in the fridge for up to 6 months.
Take a tablespoon daily or as needed. You will make a face. That face means it works.
All the boring additions that are obvious, but I will state them anyway.
Sleep: your immune system repairs at night, not in your hero hours.
Protein & Minerals: zinc, magnesium, copper, selenium—underrated. (Time to go for oysters!)
Hydration: do the thing—drink some water, add some lemon. Mucous membranes need moisture.
Move & Sweat: your immune system works when it moves shit around.
Cheers to a healthy holiday season! If you enjoy what I do and have the means to subscribe, I would be so grateful. If not, then please share with anyone you think might enjoy this content! xx Meredith