2rm immune booster scientific blueprint

You’ll discover specific techniques and methods pertaining to:

Optimizing Your Body’s Immunity with Food

Enhancing Your Immune System with Strategic Supplement Timing

Focusing on Stress Management

Improving Your Sleep Hygiene

Maximizing General Hygiene Precautions

Considering everything that’s going on in the world right now, immunity is currently a very hot topic, especially when it comes to preventing cold- and flu-like symptoms.

With this guide, you’ll be able to optimize the function of your immune system, whilst doing the 90 Day Bikini Challenge and long after, so that your immunity won’t be the weak link when it comes to recovery from the workouts and the stress that comes with adhering to an energy deficit.

If your immune system becomes compromised, you will have difficulty reaching your optimal fitness goals in the quickest way possible without having to take days off from the program.

INTRODUCTION

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IMMUNE BOOSTER SCIENTIFIC BLUEPRINT

The main pillars of those healthy lifestyle habits are:

Eating whole foods for the most part that are minimally processed.

Getting enough protein, fruits, and veggies.

Consuming an appropriate amount of calories (even when dieting so as to not create an excessive energy deficit).

Being physically active regularly, both with workouts and throughout the day.

Getting adequate quality sleep.

Managing stress.

Avoiding or completely reducing smoking as well as alcohol consumption.

A combination of everything listed above will better prepare your body to fight off foreign invaders by having a compounding positive effect on your immunity, which is commonly defined as the capacity of your body to ward off infections caused by pathogens, such as viruses, parasites, microbes, and other molecules.

While you can’t control how your body will respond once it is exposed to a pathogen, you can, however, beneficially impact the risk of exposure to a certain extent, as your daily actions and habits can make a meaningful difference.

The result of enhanced immunity is then shown as increased activity and number of immune cells, leading to a less suppressed immune system, and consequently less sickness, both in terms of frequency as well as duration and severity.

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When it comes to food, protein is the first that warrants our attention since it is used by the body to create antibodies which can attach to pathogens and help neutralize them. Individuals that are protein-deficient are much more susceptible to infectious diseases.

Other foods that contribute to better immunity are fruits and vegetables which contain plenty of vitamins – most importantly – vitamin C (oranges, lemons, bell peppers), and zinc- (whole grains, oysters, scallops, meat, eggs, legumes) as well as magnesium-containing foods (leafy green vegetables, nuts, beans), omega-3 and vitamin D foods (fish), and probiotic foods as well as some supplements. More on this in the following chapters.

As mentioned, protein plays a vital role in your body’s ability to create antibodies… to help battle any immunity compromising pathogens in the environment. This is supported by research demonstrating that protein deficiency impairs antibody production and causes increased levels of inflammation markers (Cunningham-Rundles et al., 2005; Millward & Jackson, 2004; Karacabey & Ozdemir, 2012).

OPTIMIZING YOUR BODY’S IMMUNITY WITH FOOD AND SUPPLEMENTS

PROTEIN

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Hence, I really do want to stress the importance of having an adequate protein intake again within the context of immunity, especially when doing regular exercise. Always diligently hit your daily protein macro targets as that will not only aid with recovery after exercise, in addition to helping improve your body composition, but will also optimize your immune system.

And while you can certainly get all of your protein just with foods, I strongly suggest opting for a good quality protein powder, protein bars, or meal replacement shakes to hit that goal if you are struggling to reach your protein macro targets as listed in the Bikini Program’s meal plans.Protein powder is already a recommendation in the program, there are many based on animal protein sources as well as plant-based options available so simply choose according to your preference as either will be fine.

Prioritize hitting the calorie and protein targets first to ensure optimal immunity, and then follow with the carbohydrate and fat macro targets, allowing for 5-10% leeway with those, if needed to reach the former two targets.

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Omega-3 fatty acids can contribute to improving immune function, and so omega-3 foods (such as fatty fish, chia seeds, walnuts, flaxseeds) are also beneficial in this regard in addition to helping with reducing inflammation and improving white blood cell functioning.

I recommend going for natural omega-3 containing whole foods; however if you don’t eat fish to hit the RDA, or suspect you aren’t getting enough from plant-based foods, then I suggest using fish oil or other omega-3 supplements on a daily basis – the recommendation in the program manual is 1g fish oil capsule three times a day, the source can also be plant-based if preferred.

OMEGA-3 FATTY ACIDS

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This is the vitamin that is often the go-to when trying to prevent or deal with cold-like symptoms. Vitamin C aids immune cell form and function, as well as supporting physical cell barriers that protect you from pathogens (Carr & Maggini, 2017).

Several studies evidence this notion, a large meta-analysis of human studies (Hemilä & Chalker, 2013) found that those who take vitamin C regularly can expect shorter colds (by 8% and 14%, in adults and children, respectively) with slightly less severe symptoms. And that athletes taking vitamin C regularly are half as likely to catch a cold than athletes who don’t, which was a benefit seen only in exercising, as opposed to sedentary, individuals. Additionally, a recent meta-analysis confirmed this and showed that taking vitamin C can shorten cold durations and lessen symptoms (Ran et al. 2018). Note that it’s already present in most multivitamin supplements.

VITAMIN C

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Vitamin D is part of many cellular processes, including the regulation of immune cells during infections (Brockman-Schneider et al., 2014) and its deficiency can lead to impaired immunity. Some studies have found links between low vitamin D levels and higher risk of viral infections of the upper respiratory tract (Berry et al., 2011; Rafiq et al., 2018).

This was confirmed by a recent systematic review and meta-analysis which showed that taking vitamin D could help prevent asthma symptoms as well as upper respiratory tract infections (Martineau et al., 2019).

Regular sun exposure is the best way to get vitamin D, it’s usually part of omega-3 containing foods and supplements as well. 400 IU/day seems to be enough to achieve the desired effect as Aglipay et al. (2017) found no statistically significant difference in respiratory viral infection incidence and duration when taking 400 vs. 2,000 IU/day.

VITAMIN D

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Zinc also plays many roles in the immune system. It can limit viruses from replicating in your epithelial cells and can reduce respiratory tract inflammation. Research also shows that zinc can reduce the duration of a cold by several days (Hemilä, 2017; Hemilä et al., 2016; Hemilä & Chalker, 2015) so it can be used both as a preventative measure as well as a treatment aid.

People who are especially prone to easily catching colds should make sure their diet provides enough zinc or consider supplementing with it. The same goes for athletes and exercising individuals who sweat a lot, as they are at greater risk of zinc insufficiency. So, opt for the aforementioned zinc rich foods, and aim for up to 40 mg of zinc per day when supplementing, or up to 100 mg/day for up to two weeks if already experiencing any cold-like symptoms.

Additionally, magnesium seems to have a synergistic effect with zinc in this regard since magnesium acts as a secondary messenger in immune cells (Li et al., 2011). Which is also part of the reason a zinc and magnesium (ZMA) supplement is recommended on page 11 in the program manual.

ZINC

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Another consideration is supporting your gut health, as boosting your gut bacteria may also positively interact with cells of the immune system (Meng et al., 2016). Opt for pre- and probiotic containing foods like yogurt, banan-as, and sauerkraut, which can boost good gut bacteria.

Many studies found this link, a systematic review and meta-analysis of 23 randomized controlled trials has found that probiotics appear to decrease the incidence of respiratory tract infections in children (Want et al., 2016), and two trials reported that specific probiotics might help prevent upper respiratory tract infections in athletes (Strasser et al., 2016) and the elderly (Pu et al., 2017). In addition, several studies suggest that probiotics may increase the efficacy of the flu vaccine in healthy adults (Frei et al., 2015; Maidens et al., 2013).

PROBIOTICS

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Glutamine is a very effective immune system health compound and is one of the 20 naturally occurring amino acids in protein foods. Because the need for it in the body can be elevated during periods of disease and muscle wasting typical of physical trauma or energy deficit, it is considered a conditionally essential amino acid. It can be found in high levels in dietary meats and eggs, and it’s also sold as a supplement on its own.

Glutamine is regularly supplied as part of clinical nutrition supplementation for pre-and post-operative patients, and also for many athletes to restore immune functions (Cruzat et al., 2018).

Supplementing with glutamine might be well worth considering, since exercise alone can cause an acute short period of immunosuppression (particularly bouts of high-intensity exercise like HIIT or super- and giant-sets incorporated in this program) which may result in short-term oxidative stress, muscle fatigue and even respiratory infections.

GLUTAMINE

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While, in general, regular exercise leads to positive metabolic, molecular, and morphological adaptations, thus improving health, the need to protect against exercise-induced immune suppression is especially true if you’re transitioning from a less intense program to the 90 Day Bikini Challenge.

And so, supplements like glutamine, sometimes referred to as immuno-nutrients, may be warranted to reduce immunosuppression and excessive inflammation from exercise (Cruzat et al., 2014).

Studies show that supplementation of glutamine commonly dosed at 5-10g per day or 0.1 g/kg body weight for exercising individuals seems to have a beneficial effect by attenuating the exercise-induced decrease in plasma glutamine levels (Gleeson et al., 2004; Hiscock et al., 2003) the decreased number of lymphocytes, and eventually the risk of upper respiratory tract infections (Castell & Newsholme, 1997). Additionally, its other reported benefits include increased cell volume and stimulating protein (Kreider, 1999; Garlick, 2005) and glycogen synthesis (Varnier et al., 1995) as well as mitigation of muscle soreness (Legault et al., 2015), thus aiding in and improving exercise recovery.

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In today’s fast-paced world, many have a lot less time to work out than they used to, since they’re busy taking care of their family and working long shifts, and most have much higher stress levels than ever before.

A heavy stress load and too much cortisol buildup can make you more susceptible to infections, and coping mechanisms such as overeating (or stress-eating) and alcohol (or other substance) consumption can add to this susceptibility.

A large meta-analysis, investigating more than 300 empirical articles describing a relationship between psychological stress and parameters of the immune system in human participants, found that acute stressors were associated with potentially adaptive upregulation of some natural immunity parameters and downregulation of some functions of specific immunity, while chronic stressors were associated with suppression of both cellular and humoral measures. Meaning, the more a stressor deviated towards becoming more chronic, the more components of the immune system were affected in a potentially detrimental way (Segerstrom & Miller, 2004).

So it’s important to take care of yourself regularly in that regard to prevent that kind of chronic stress buildup which might adversely affect your immune system. Prioritize downtime or “me” time to increase parasympathetic activity with light activities, such as meditation, nature walks, light social activities, massage/spa treatments etc., whatever works for you.

STRESS MANAGEMENT

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Sleep and the circadian system have strong regulatory influence on immune functions. The basis of this is a bidirectional communication between the central nervous and the immune system which is mediated by shared signals (via neurotransmitters, hormones, and cytokines) and direct innervations of the immune system by the autonomic nervous system. Many immune functions display prominent rhythms in synchrony with the regular 24h sleep-wake cycle, reflecting the synergistic actions of sleep and the circadian rhythm on the immune system (Besedovsky et al., 2012).

Therefore, it’s no surprise that there are many studies showing detrimental effects of poor sleep quality on immunity (causing higher incidence of colds with longer lasting and more severe symptoms, increased levels of systemic inflammation markers, endocrine disruptions etc.), as sleep is hypothesized to be a restorative process that is important for the proper functioning of the immune system (Ali et al., 2013; Bollinger et al., 2010; Dickstein & Moldofsky, 1999; Imeri & Opp, 2009; Irwin, 2002).

Poor sleep quality and sleep deprivation have even been reported to cause similar immune changes as the kind of sleep loss found in clinical settings and induces a similar pattern of immune alterations similar to those found in depressed and alcoholic patients (Irwin, 2002).

SLEEP HYGIENE

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With that in mind, prioritize and aim for 7-9 hours of good quality sleep by:

Avoiding all blue light sources by turning off all electronic devices at least 30 minutes before going to bed. If you must use screens then opt for a blue light blocker app or glasses.Similarly, avoiding loud noises and sounds, such as listening to music or watching movies close to bedtime.Practicing relaxing activities like reading, light stretching, breathing exercises, or meditation.Sticking to a regular bedtime routine.Keeping your bedroom cool and clean, and as dark as possible.

It may sound obvious but practising general hygiene fundamentals can often be overlooked or forgotten. Therefore, although perhaps obvious, it may be prudent to stress their importance, since simply washing your hands regularly and avoiding touching your face can go a long way in terms of protecting your body from any kind of infectious pathogens.

While you might be doing some already, the precautions to take in order to maximize your general hygiene are worth repeating:

GENERAL HYGIENE

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Wash your hands thoroughly and regularly (make sure to scrub your wrists, nail beds, under nails, thumbs, and between your fingers).Avoid touching your face, especially in public places.Carry a portable disinfectant spray with you when going outside and disinfect your hands after touching door handles, handrails, or any kind of other handles in public.Disinfect frequently used objects and surfaces (like your phone, laptop, keyboard, keys, IDs, gloves, workout equipment, shopping carts/baskets etc.).Practice food safety by regularly sanitizing all meal prep and eating surfaces, using separate cutting boards and shopping bags for raw meat and fish, cooking foods to the proper internal temperature, refrigerating food promptly, and washing your hands before and after handling any kind of food items.

So, to recap, here's the action plan to boost your immunity to its fullest potential over the course of the 90 Day Bikini Challenge and beyond:

IMMUNE BOOSTING ACTION PLAN

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Always diligently hit your protein macro target in the bikini program’s meal plans as that will help your body build enough antibodies to protect itself from pathogens, and aid with recovery from exercise as well.Eat Omega-3 rich foods regularly, consider supplementing 3x 1g capsules daily.Take Vitamin C once daily to ward off colds and lessen their severity/duration, the RDI is 100-200 mg, which is easily attained with diet, whereas higher doses of up to 2,000 mg are used to support the immune system for physically active individuals in most studies.Make sure to get enough sun exposure daily (aim for at least 10-15 minutes) so you get enough Vitamin D, consider supplementing once daily with 400 IU if you feel like you may be deficient or aren’t getting enough naturally.Take the recommended Zinc + Magnesium (ZMA) supplement in the evening to improve your immunity as well sleep.Make sure to support your gut health by eating probiotic foods.Add 5-10g of Glutamine to every post-workout meal in the meal plans in order to boost recovery and immunity to prevent any exercise-induced immunosuppression.Eliminate or manage stress by taking time for yourself and doing light relaxing activities on a regular basis to prevent chronic buildup.Optimize your Sleep Hygiene with the recommended steps to ensure good quality sleep.And always keep general hygiene and food handling precautions in mind and practice them regularly.

References

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Berry, D. J., Hesketh, K., Power, C., & Hyppönen, E. (2011). Vitamin D status has a linear association with seasonal infections and lung function in British adults. The British journal of nutrition, 106(9), 1433–1440.

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Cruzat, V. F., Krause, M., & Newsholme, P. (2014). Amino acid supplementation and impact on immune function in the context of exercise. Journal of the International Society of Sports Nutrition, 11(1), 61.

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2rm immune booster scientific blueprint

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