How to Supercharge Your Immune System!

Dan Cooper
Aug 2, 2025
5 min read

Historically, I have struggled with my immune system. Growing up, I caught every cold that went around. Traveling, I ended up in the hospital more times than I can count. And then, as an adult, I faced lymphoma. For years, I assumed I just had a “weak” immune system and that there wasn’t much I could do about it.

But here’s the truth: our bodies are brilliantly designed to protect and heal us when we support them. And while there are no magic pills or quick fixes, there are so many simple habits we can build into daily life that strengthen our immunity from the inside out.

The problem? These foundational habits aren’t always obvious in a world full of flashy marketing and miracle-cure promises. That’s why I’ve condensed what I’ve learned—from my own experiences and from incredible teachers like the Weston A. Price Foundation, Mark Sisson, Alissa Vitti, Dr. Mark Hyman, Dr. Josh Axe, Dr. Aviva Romm, and more.

Below are my favorite immune-boosting “superpowers” that help me stay strong year-round.

1. Nourish Deeply 🍳

Your immune system can only be as strong as the building blocks you give it. The cells that fight off pathogens need vitamins, minerals, amino acids, and healthy fats to do their job effectively.

Why it matters: Nutrient-dense, real foods supply immune-essential nutrients like vitamins A, D, E, and C; zinc; selenium; and omega-3 fatty acids. These compounds regulate inflammation, support antibody production, and even help repair damaged cells.
What to focus on:
- Bone broth, grass-fed meats (especially organ meats like liver), wild-caught seafood, and pastured eggs provide highly bioavailable nutrients.
- Traditional preparation methods (like soaking and fermenting) unlock more nutrition from grains and legumes and reduce compounds that can irritate the gut.
- Colorful fruits and veggies are loaded with antioxidants and phytonutrients that protect immune cells.
Science bite: Vitamin D, for example, acts like an immune system “switch.” Low levels have been linked to higher infection risk. Fat-soluble vitamins A and K2 (found in grass-fed butter and liver) work together to balance inflammation.

Extra Tip: Avoid processed foods and refined seed oils (canola, soybean, corn). They increase oxidative stress, which taxes your immune system.

2. Move with Intention 🏃‍♀️

Movement is one of the most underrated ways to support immune health. But the type and amount of movement matters.

Why it matters: Exercise helps circulate immune cells and flush out toxins through the lymphatic system. Moderate, consistent exercise strengthens immunity, but overtraining can actually suppress it.
What to focus on:
- Daily movement like walking, stretching, and playing outdoors supports lymphatic flow.
- Strength training builds muscle, which Mark Sisson calls our “longevity organ” because muscle tissue is metabolically active and helps regulate blood sugar and inflammation.
- Cycle-sync your workouts (thank you, Alisa Vitti!) to match your energy levels. High-intensity during ovulation, restorative during menstruation—this prevents hormonal stress that weakens immunity.
Science bite: Studies show that even a single 30-minute walk can increase the circulation of natural killer cells (immune cells that attack viruses). On the flip side, chronic intense exercise without recovery raises cortisol and suppresses immune function.

3. Regulate & Recover 😴

Your nervous system and immune system are deeply connected. If you’re chronically stressed or sleep-deprived, your body’s ability to fight off illness plummets.

Why it matters: Stress hormones like cortisol weaken the activity of immune cells. Sleep is when your body makes infection-fighting T cells and cytokines. Without enough rest, your defenses are literally underpowered.
What to focus on:
- 7–9 hours of consistent, high-quality sleep. Stick to a bedtime, avoid screens late at night, and keep your room cool and dark.
- Grounding practices like breathwork, meditation, journaling, and yoga to help shift your body from “fight or flight” into “rest and repair.”
- Honor your energy. If you’re run down, skip the intense workout and rest.
Science bite: Neuroscientist Andrew Huberman explains that early morning sunlight exposure helps set your circadian rhythm, leading to deeper nighttime sleep and better immunity.

4. Support Your Gut 🧬

About 70% of your immune system lives in your gut. When your microbiome is balanced, it can communicate with immune cells to fight pathogens. When it’s out of balance, inflammation and infections are more likely.

Why it matters: The gut acts as a barrier between the outside world and your bloodstream. A strong, healthy gut lining keeps harmful microbes and toxins out.
What to focus on:
- Sip bone broth to soothe and repair the gut lining.
- Eat fermented foods daily (yogurt, sauerkraut, kimchi, kefir, kombucha) to increase good bacteria.
- Feed those good bacteria with prebiotic-rich foods like garlic, onions, bananas, and asparagus.
- Avoid excess sugar and artificial sweeteners, which disrupt the microbiome.
Science bite: A diverse microbiome (more variety of beneficial bacteria) is strongly associated with a more resilient immune system.

Extra Tip: Dr. Josh Axe offers excellent gut-health protocols if you’re struggling with digestive issues.

5. Play, Laugh, Connect 🪁

This might be the simplest but most overlooked immune booster of all. Joy and connection have measurable effects on immunity.

Why it matters: Chronic loneliness and stress suppress immune function. Joy, laughter, and social connection boost it by lowering cortisol and increasing immune-supportive endorphins.
What to focus on:
- Do what lights you up—play music, paint, go on adventures, or spend time in nature.
- Make time for relationships that fill you up emotionally.
- Get outdoors daily. Sunlight and fresh air improve vitamin D levels and circadian rhythm, which are both tied to immune health.
Science bite: Blue Zones research shows that community, joy, and time in nature are common denominators among the world’s longest-living, healthiest people.

Your Body is Brilliant

Your body isn’t broken. It’s constantly working to protect and heal you—and it will respond when you support it with love.

💛 Start with one or two of these immune-supporting habits. Build slowly, and celebrate your progress.

💛 Be consistent. It’s not about perfection; it’s about stacking small wins.

💛 And most importantly: remember you are your best healer.

Favorite Resources for Deeper Learning

These experts and books have deeply influenced my understanding of immune health, nutrition, and living in sync with my body:

Weston A. Price Foundation – Traditional foods and preparation methods.
Sally Fallon – Nourishing Traditions – My bible for nutrient-dense cooking and ancestral wisdom.
Aviva Romm, MD – Incredible women’s health and herbal medicine resources.
Mark Sisson – The Primal Blueprint and The Primal Connection are must reads!
Alisa Vitti – Flo Living – Cycle syncing and hormonal balance.
Andrew Huberman – Huberman Lab Podcast – Science-backed sleep and nervous system tips.
Dr. Josh Axe – Gut health and natural remedies.
Dan Buettner – The Blue Zones – Longevity and community.
Dr. Mark Hyman- Great resources like his books The Food Fix, Eat Fat Get Thin, and Young Forever
Dr. Catherine Shanahan- Deep Nutrition- Shares the four common nutritional habits that consistently produce strong, healthy, intelligent humans, babys through elders.

Want to go deeper?

I share more tools for building a strong immune system and living in sync with your body’s rhythms in the Wildly Well Mamas FB community and on my podcast, Wildly Well Mamas. You can also find weekly tips on Instagram at @wildlywellwithjamie.