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If you have an infection, are fighting off a cold, or recovering from an injury, your body’s nutrient demands go up, not down. To heal quickly and effectively, focus on the following:
❌ What to Avoid
• Processed sugar
Increases inflammation and impairs white blood cell function
• Alcohol
Weakens immune function and delays bone and tissue healing
• Fasting / low-calorie intake
Slows recovery, increases catabolism, and accelerates muscle loss
✅ What to Do
1️⃣ Prioritize protein (1.6–2.0 g/kg/day)
-Lean beef, chicken, steak, eggs, dairy, turkey, tuna, salmon, and other fish
-Protein provides the building blocks for immune cells, muscle repair, and wound healing
2️⃣ Increase fruits & veggies rich in antioxidants
-Berries, peppers, citrus, leafy greens, cruciferous vegetables
-Helps reduce oxidative stress and supports immune function
3️⃣ Supplement strategically
Zinc • Vitamin D • Collagen
-Important for tissue repair, bone health, and tendon/ligament recovery
4️⃣ Support gut health (especially if on antibiotics)
Kefir 4 oz morning + 4 oz evening
-Greek yogurt with local honey as a snack
Protects the microbiome and improves absorption during recovery
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