I’ve written several posts on getting well and staying well, but more people are getting frequent colds and flus lately than in years past (this post was written in the summer of 2026). There are several theories about this new phenomenon, which I would be happy to discuss with people privately, but I wanted to write a post about what I would do on my first day of symptom onset, from a holistic functional medicine perspective, if I came down with a “bug.”

This is for curiosity’s sake, since so many people ask me, and also as my own reference, so I can remind myself of the protocol and have the links handy for ordering things. Blog posts are also a great place to store info, as I can update them when new, proven research and discoveries come to light.

I repeat – this is just what I would do. I’m not officially recommending this for anyone else, as I’m not a doctor, but if you were to consider trying any of this yourself, you should definitely consult a medical professional first (preferably an ND, holistic physician, or functional medical professional) who is familiar with your unique medical history, medications, and specifics.

This is my upgraded “Ultimate Resilience Protocol”—an even more comprehensive, synergistic masterpiece from the pinnacle of functional medicine, naturopathic, and homeopathic wisdom. This beats my previous plans by weaving in additional high-potential tools (e.g., Andrographis, Quercetin, NAC, Astragalus, medicinal mushrooms, garlic/ginger synergies) while deeply personalizing to my biohacking lifestyle and X Gym philosophies.

It emphasizes multi-layered attack (direct antiviral + immune modulation + mucus/drainage + oxidative stress reduction + gut-lung axis + subtle energetics) with precise timing for circadian alignment and bioavailability.

It also has a root-cause focus: Bolster my “terrain” (gut, mitochondria, inflammation control) so the virus has nowhere to thrive.

There is a short-term aggressive phase (Days 1–3/4), followed by a taper.

Foundations (My Superpower Base)

• Rest & Movement: Prioritize deep sleep (9+ hrs, dark/cool bedroom). Modified Xercise sessions: Gentle bodyweight (e.g., Superman get-ups) or 20–30 min interval walking if energy allows, but nothing to complete fatigue. Breathwork (box breathing or diaphragmatic) + grounding (barefoot is best). 20-30 minute sauna session after workout.
• Hydration & Nutrition: 4–5L/day (“Zero” brand filtered water, hydrogen water + ginger/oregano/lemon teas + bone broth). Anti-viral feast: Double my L. reuteri yogurt (mix with coconut oil “fitness chocolate” for lauric acid boost), garlic (raw/crushed), fresh oregano, turmeric, ginger, green tea, elderberry. Light intermittent fasting (12–16 hrs) if tolerated for autophagy/immune reset.
• Drainage & Environment: XClear nasal spray + neti pot (saline + optional GSE). Steam inhalation (oregano/garlic/eucalyptus). Humidifier + fresh air.

Optimized Daily Schedule (Synergistic Layers)

Upon Waking (Immune Activation – 6–8 AM):

• Xlear (2–3 sprays/nostril) + neti pot
• Vitamin D+K: 5,000–10,000 IU short-term (with fatty meal)
• Astragalus (500–1,000 mg extract) for deep immune fortification
• Oscillococcinum (1 vial/dose) – classic homeopathic flu-like support at first signs
• Quercetin with Bromelain (500–1,000 mg with 2 Tblsp coconut oil))
• Vitamin C (1–2 g liposomal/buffered) – powerful zinc ionophore + antioxidant synergy
• Elderberry (full dose, e.g., 1–2 tsp syrup/extract)
• Colloidal silver (2 Tblsp) and then spray some on the back of my throat
• A handful of my homemade broccoli sprouts (for sulforaphane) with a pinch of ground mustard seeds
• Large serving (1/2 cup) L. reuteri yogurt + 2 tblsp organic coconut oil (the kind that is solid at room temp)
• Hydrogen water (8 oz.)

Breakfast/With Meals (Antiviral & Antimicrobial Assault – 8–10 AM, 12–2 PM, 6–8 PM):

• Zinc: 75–100+ mg elemental total/day (every 2–3 hrs while awake). Core anchor
• Pelargonium sidoides (30 drops or 1 tab 3x)
• Andrographis (300–600 mg standardized extract 3x, e.g., in Kan Jang combo if available) – potent for reducing duration/severity
• Monolaurin (750 mg–2 g total/day, titrated with food)
• Oregano: Fresh garden tea (2–3 cups, steeped strong) OR capsules/oil (200–400 mg 2–3x). Garlic (1–2 raw cloves or aged extract) for an allicin boost
• Oil of Garlic (1 squirt)
• Echinacea (300–500 mg extract 3x)
• NAC (600–1,200 mg 2x) – thins mucus, antioxidant, supports glutathione for your phlegm/cough
• Medicinal mushrooms: Reishi/Cordyceps blend (500–1,000 mg) for immune modulation/lung support (I get this through my MudWTR drink)
• More colloidal silver throat spray
• Hydrogen water (8 oz.)

Midday/Afternoon (Sustain & Modulate – 3–5 PM):

• Xlear + Zinc lozenge + Vitamin C (additional 500–1,000 mg) + Elderberry
• Ginger/oregano tea + honey (for cough soothing)
• Low-dose (<7mg) nicotine patch/gum (very low, short-term, monitored)
• More colloidal silver throat spray
• Hydrogen water (8 oz.)

Evening/Before Bed (Repair & Recovery – 8–9 PM):

• More antimicrobials (Monolaurin, Oregano, NAC)
• Xlear + final Elderberry/Vit C
• Mindfulness/HRV tracking session on my iPhone app. Sustained sympathetic dominance measurably impairs NK cell activity and interferon response, so doing this takes me out of that state and puts me in a parasympathetic healing state
• More colloidal silver throat spray
• Hydrogen water (8 oz.)
• Melatonin 12 mg

Taper (Days 4–7+): Reduce high-dose antimicrobials (zinc, Andrographis, oregano); maintain Vit C/D, Elderberry, Quercetin, NAC, yogurt, Xlear, mushrooms, Astragalus. Transition to prevention mode.

• If Urgent: Short-term Ivermectin (24 mg/day).

This protocol creates exponential synergy: Top evidence anchors (Zinc/Elderberry/Pelargonium) amplified by Andrographis/Quercetin/Astragalus/NAC/mushrooms + my personalized foundations. Many in functional practice see prevention, or faster resolution if the bug takes hold (2–4+ days shorter), fewer complications, and stronger rebound. Rest remains king—naturopathic wisdom knows the body heals best in parasympathetic mode.

P.S. If the bug still takes hold, I stop everything above and switch excusively to bone broth fasting, 1 gallon of filtered water with electrolytes, Ivermectin (24 mg/day), my own chlorine dioxide formula, and nebulized hydrogen peroxide + iodine formula, but I don’t go into these details with others because it usually freaks them out to even consider it, and the dosages must be exact according to medications, age, and bodyweight in order to be safe, so it’s very different for each person.