As a practicing concierge physician, I spend most of my time treating patients suffering from seasonal illnesses. From flu to RSV symptoms, norovirus to the ever-simmering coronavirus, this past winter has been one of the worst flu seasons in the last two decades. With over 21,000 deaths attributed to flu alone, it’s no surprise that many families found themselves battling one virus after another. However, through it all, my family—including my wife and two school-age daughters—made it from December 1, 2024, to March 5, 2025, without a single illness. Not one fever, cough, sore throat, or sniffle. No vomiting, diarrhea, or body aches. Nothing.
How did we do it? It’s not magic. It’s not luck. And it’s certainly not some trendy, overpriced immune system booster being marketed on social media. The answer is a combination of science-backed lifestyle choices that work together to create strong immune system support. Understanding how to maintain a balanced diet for immunity, prioritizing sleep, and managing stress effectively are key factors. Here’s exactly what I attribute our health to—and how you can replicate it.
1. The Right Vitamins & Minerals—Nothing More, Nothing Less
The supplement industry has masterfully convinced the public that they need mega-doses of nutrients to stay healthy. The reality? The human body requires modest, consistent amounts of essential vitamins and minerals. I take everything I need in one single daily multivitamin.
Understanding the benefits of multivitamins ensures your body gets the right nutrients without excess.
Here’s what I take daily:
- Vitamin A (900 µg) - supports vision and immune function
- Vitamin C (99 mg) - boosts the immune system and fights oxidative stress
- Vitamin D (1,000 IU) - critical for immune defense and bone health
- Vitamin E (15 mg) - protects cells from damage and enhances immunity
- Vitamin K (30 µg) - supports blood clotting and bone health
- Thiamine, Riboflavin, Niacin, Folic Acid, Vitamin B12, Biotin, Pantothenic Acid - all contribute to energy metabolism and immune regulation
- Calcium, Iodine, Magnesium, Zinc, Selenium, Copper, Manganese, Chromium - vital for immune function, cellular repair, and metabolic processes
- Lycopene (300 µg) - a powerful antioxidant that supports overall health
The role of zinc in immunity cannot be overstated, as it aids in the body’s ability to fight infections. The link between vitamin D and immune health is well-established, making it an essential nutrient for flu prevention.
This entire list can be found in a generic brand multivitamin that costs $8.55 for a 200-day supply on Amazon. You don’tneed overpriced supplements with fancy packaging and misleading claims. A simple daily multivitamin does the trick.
2. Real Food = Real Immunity
Your diet plays a crucial role in immune system support. The gut health-immune system connection is undeniable, and processed foods and inflammation go hand in hand. A balanced diet for immunity is essential in strengthening the body’s natural defense.
My grocery list consists of:
- 12+ servings of broccoli - packed with antioxidants and fiber
- 6+ servings of Brussels sprouts - rich in vitamin C and immune-boosting foods
- 10 servings of spinach - loaded with vitamins A, C, and folate
- Cucumbers, zucchini, asparagus, mushrooms - diverse micronutrients for gut health
- Sweet potatoes, red potatoes - complex carbs for sustained energy
- Lean proteins (chicken, fish, eggs) - essential for antibody production
- Dark chocolate-covered nuts for a treat - antioxidants for immune defense
What’s missing? Processed foods, refined sugars, and white flour. These are inflammatory and disrupt gut health—the cornerstone of immunity. Foods that boost the immune system should be prioritized in every meal plan.
3. Sleep is Non-Negotiable
Lack of sleep is a silent immune killer. The relationship between sleep and immunity is well-documented—poor sleep weakens the body's ability to fight off infections. The importance of sleep for immunity cannot be ignored.
I get 8 hours of sleep every night—no exceptions. No sleep trackers. No melatonin. No sleep aids. I go to bed at 11 PM and wake up naturally at 7:30 AM. Chronic sleep deprivation effects include increased susceptibility to infections.
4. Smart Crowd Navigation & Hand Hygiene
I don’t wear a mask in public, but I position myself strategically in corners, near open spaces, or away from crowds. Hand hygiene practices are a top priority:
- I use hand sanitizer frequently and avoid touching railings, doorknobs, and other high-contact surfaces.
- I always ask friends if they’ve been sick before spending time together.
- My children go to public schools with hundreds of kids. They wash their hands 6–8 times per day—a small but critical habit that drastically reduces the spread of illness.
5. Vaccination: The Ultimate Insurance Policy
Despite the growing distrust in vaccines, the reality is simple: they work. This winter, my family received flu vaccines and all routine immunizations. While some believe in “natural immunity,” the fact remains that vaccination benefits are undeniable. Vaccines train the immune system safely and effectively.
6. Stress Management & Mindset
Chronic stress weakens immunity. My approach to stress management techniques:
- Daily walks - fresh air and movement boost immune function
- Family time - strengthens emotional well-being
- Zero reliance on social media for health advice - misinformation is rampant
- No fear-mongering news cycles - protects mental health
Final Thoughts: Health is a Choice
If you spent this winter constantly sick, it’s a reflection of your overall health. People who suffer from frequent illnesses are not just “unlucky”—they have weakened immune systems due to poor lifestyle choices. Flu prevention tips aren’tcomplicated: while modern medicine provides incredible resources, the best protection against illness is prevention.
The takeaway? Stop overcomplicating health. Eat real food. Sleep well. Wash your hands. Get vaccinated. Take a simple multivitamin. Manage stress. Exercise and immune function go hand in hand, so stay active and keep moving.
If you’re traveling soon, pack your JetSet Meds travel urgent care kit to ensure you have the right medications on hand—because even with the best immune system support, travel can expose you to unexpected illnesses.
Stay healthy, stay smart, and travel well.