My Cold Protocol

"There are no adults. Everyone's making it up as they go along. Figure it out yourself, and do it."

— Naval Ravikant

I've received a request or two on this topic, and I like to give the people what they want.

And with winter pretty much here, it does feel like the appropriate time to discuss my cold protocol.

First of all, everything I'm sharing here is from my personal experience - it's not necessarily backed by science at all. I am not a doctor nor a licensed medical professional of any kind.

When I sense a potential cold invading my immune system, the most important window is that 24-72 hour window at the beginning when you feel it coming but it hasn't quite arrived yet.

From my experience, if I am proactive and smart during that period, I can often fight it off.

When I feel something coming on (usually scratchy throat is my first symptom, then the nose starts to run), this is what I prioritize:

Sleep

This is the most important item on the list. Quality sleep will boost the immune system and give your body the strength and recovery it needs to go to war for you. Prioritize getting at least 8 hours during this time. Take naps during the day if you can.

Medicines / Vitamins

I immediately start taking Zicam. It's an OTC cold prevention tablet you can get at any CVS for like $15 a bottle. I have successfully fought off many colds while taking this. No clue what's in it or how it actually works, but it gets it done for me.

While grabbing the Zicam, I also snag some Airborne gummies or dissolvable tablets. I believe these help build up the immune system as well, however I more so credit Zicam.

Listerine - I find this to help too. It soothes the throat and helps clear out germs. Give it a good gargle every morning and evening.

Tea - any kind of herbal tea helps boost the immune system. Yogi Bedtime Tea is a great one I try to have most nights before bed on any night, but especially if I'm feeling a bit under the weather.

Exercise

I scale it back during this fragile window. There have been times where I pushed myself too hard and did an intense workout, immediately bringing the full cold upon me. I wouldn't hesitate to skip your workouts entirely for 1-2 days while you're fighting off the cold, or stick to lower intensity exercises like yoga or stretching. Still get your 10k steps in on these days.

I'd say I've fought off about 50% of my impending colds using this approach.

If I am unsuccessful fending off the cold and it fully arrives, now the focus is on recovery vs. prevention, which changes the approach slightly.

The most important item is definitely high quality sleep. You gotta give your body a chance to recover.

As for the medicines, there's really no point in Zicam at that stage as it's a pre-cold medicine. Since I already have the Airborne and Listerine, I keep rolling with those, and same with the tea.

As for exercise, I stick to whatever routine I feel up for. Once the cold has arrived, I don't believe the exercise will make things worse or delay the recovery, so it's really just a matter of what I feel up for. Exercising at the right intensity often makes me feel better, as it creates a mental distraction and releases endorphins.

I aim to stick to my normal routine if I can (lift weights 4x per week, 1-2 cardio sessions, 10k+ steps every day), but energy levels are definitely lower.

I'll absolutely prioritize sleep over exercise if that's what my body is telling me. One lighter week of exercise is not going to derail your progress at all.

Longer term, the best way to strengthen your immune system over time is to implement healthier lifestyle habits - drop excess body fat, exercise regularly, eat nutrient dense foods, and get high quality sleep of at least 6-8 hours every night.

I definitely get sick less often today than I used to when I weighed 60+ pounds more.

This is again all very much from personal experience. What did I miss? Shoot me a response and share any other tips and tricks that you've had success with to fight off or manage colds.

Separately, we're entering the homestretch to Thanksgiving - such an exciting time. Commit to locking it down and logging a really solid two week stretch so you can guiltlessly indulge when the Thanksgiving festivities arrive without losing any progress.

Stay well,

Hal the Health Coach