Cold Prevention Nutrition | Kyle Byron Nutrition Blog
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Cold Prevention Routine

Nov 12 2013

Cold Prevention Routine

coughIs this the cure for the common cold? Try it and see. Before I used it, I would get 2-3 colds per year, and now I get ONE cold every 2-3 years.


I don’t often promote herbal remedies due to the sparse research on them. But this works and there is some data behind it.




At the FIRST sign of a cold, you must act swiftly, and fight on three fronts:

  1. Supplements
  2. Exercise modification
  3. Lifestyle modification



  • 500-2500 mg of Vitamin C (daily total, spread out over 3-5 doses)
  • Echinacea (I use Jamieson brand for these and use as directed)
  • Ginseng (I use Jamieson brand for these and use as directed)
  • Zinc 100 mg (daily total)
  • Probiotic (I recommend Genestra, Pure Encapsulations, or Douglas Labs)
  • Multivitamin or Greens powder (Douglas Labs) with meals that aren’t perfectly portioned and full of fruit or veg
  • Vitamin D 3,000 IU if you aren’t getting summer sun

Spread out the doses to increase absorption of the nutrients. Stay on the routine for a few days after your warning symptoms have passed.


Exercise Modifications:

  • No high intensity training. This means no heart pounding cardio or pushing weights to failure. These workouts temporarily lower the immune system.
  • Do low and moderate training. It elevates your immune system. Try brisk walks uphill for about 20 minutes or lighter resistance training.


Lifestyle and Generally Good Practices:

  • Sleep! Sleep now! Better to call in sick for an afternoon than let the illness take hold and be low productivity for a week
  • Healthy eating
  • Wash hands vigorously with soap before handling food or touching your face
  • Brush teeth before eating, especially in the morning (or you will eat a few billion bacteria)


How I know this Works

First of all, research says it works.

Secondly, you’d think I’d get sick more often, beating the crap out of my immune system with frequent high-output training, working in a gym (lots of germs flying around), and working with the public. But I don’t. I’m hardly ever sick, despite getting sick 2-3x a year before I did this routine. Enjoy.

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