Tip or trick: Cardio intervals vs static cardio.Immune-Boosting NutrientsVitamin C - Liposomal is ideal and best absorbed on an empty stomach. Vitamins A & D. Both of these fat-soluble vitamins are important for immune health, but here’s a little-known fact: research suggests that they are only effective for preventing/reversing colds and flus when taken together. Cod liver oil contains natural forms of both A & D in a synergistic blend. I recommend Extra Virgin Cod Liver Oil from Rosita as my preferred cod liver oil product. For more information, read this article. You can purchase EVCLO here.Selenium - Helps balance and regulate the immune system. Iodine - Most American's don’t get enough - especially health conscious American's.  Some people with auto-immune (thyroid conditions) don’t tolerate iodine well, so if you have Hashimoto’s or Graves disease, speak with your doctor, exercise caution.Zinc - (Picolinate) can up it to 30mg/day for short period of time when you are feeling a little sickness come on. Drink Fresh Ginger Tea - Ginger is a potent anti-viral substance that prevents the adhesion of viruses to the upper respiratory mucosa.Wash Your Hands Elderberry Syrup or Gummies - Elderberry is one of the most effective botanicals for strengthening immune function and preventing colds and flus.Rest/Take Time off From Gym - Give your body the energy it needs to fight off the virus Sweat: in Chinese medicine, sweating is recommended at the early stages of a cold. The best way to do this is to take a very hot bath. I also recommend adding herbs and essential oils that promote sweating, such as wintergreen, eucalyptus, rosemary and thyme. Dr. Singha’s Mustard Bath is a powder containing these ingredients that you can add to your bath. It’s available at Whole Foods and other health food stores, and also online.Hydration - Staying properly hydrated helps the kidneys do their job of balancing electrolytes and filtering waste from the body. Drinking water can also help illness by lessening congestion and allowing mucus to be coughed out of the body.Foods To Focus On Consuming When SickBone Broth and/or Fermented Foods/Probiotics - Fermented foods and/or probiotics: 70-80% of our immune system is in our gut. If you have intestinal dysbiosis or poor gut flora, you’ll be more susceptible to viral and bacterial infections (and colds and flus).Keep protein high - You’ll want  1-1.5g/lb lean body mass in order to remain in positive nitrogen balance and stop muscle breakdown in its tracks.Stick with low glycemic carbs - When you’re sick, your body isn’t primed for sucking up simple sugars like it is when you’ve just completed a training session.Keep healthy fats high - even if that means cutting back on carbohydrates. 30-35% of your total calories is a good figure to support testosterone and overall energy levels (since fat is the primary source of energy at rest). Your body will be forming plenty of new immune cells as you fight off sickness, and fatty acids constitute an important component of each new cell membrane.Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @bchilcz3