Fowler Fitness
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The ultimate sick guide — colds, flu, respiratory and GI illness solutions
🕑 Added 2025-01-25 18:18:53 +0000 UTCOur first installment will focus on respiratory illnesses. As part of a multi-part series on various infections, we’re starting with respiratory illnesses first, since at the time of writing this installment, it’s winter here in the U.S., and many respiratory infections are circulating.
This post will be broken down into a few future sections that will be added:
1. Specific supplements for specific kinds of infections (GI, skin, respiratory, etc.).
2. Non-specific supplements that can be useful for any infection.
There’s something really important to note here first: while there are many fantastic tools available, the best way to 1. entirely prevent and/or 2. lessen the severity of an illness if you do get sick is to maintain good health before becoming ill. This may seem obvious, but I’ve found that many individuals are looking for quick fixes or “silver bullet remedies” for illness. If the immune system is consistently in disarray or if you are immunocompromised to begin with, many of the solutions listed here won’t be nearly as effective as they would be if you had already built up a strong biological “reserve capacity” through good nutrition and other lifestyle practices. While many of the supplements listed can be effective tools for those purposes as well, I wouldn’t consider them foundational. And they are by NO means a compensation for your shitty lifestyle. Don’t expect to rely on these effectively.
One of the easiest places to start is by following a protocol, such as the fungal protocol, to restore immune homeostasis at the gut level. If you are chronically getting sick, you don’t need the solutions listed here; you need to look deeper. That’s where some of the other protocols come into play, or perhaps even booking a one-on-one consultation with me directly.
Now that we’ve added some context, lets dive in. I general try to put these in order of importance, but individual responses may vary to different compounds. If you find a ‘lower order’ supplement more effective than a ‘higher order’, listen to your body! Some of these are also a bit difficult to directly compare, as their mechanisms of action can be quite different. For example, even though the nebulized treatments are at the lower end here, this doesn’t mean they are less effective, they simply have different mechanisms of action compared the supplements — I.e direct anti-microbial actions. Therefore, it would still be best to pair treatments from the top (supplements) with things liked one or two of the nebulized or inhaled therapies,
Part 1 — respiratory infections
Thymalin
My favorite peptide thymalin makes the list again. While thymalin is effective against a broad variety of infections, its benefits are studied most extensively in respiratory illnesses — particularly COVID-19, tuberculosis and pneumonia.
As mentioned before, thymalin is a polypeptide drug derived from calf thymus, used mainly known Europe and post-Soviet states for its immunomodulatory properties. The mechanisms through which Thymalin exerts its effects are multifaceted and involve the modulation of the immate immune system and regulation of inflammatory responses. Thymalin normalizes both cellular and humoral immunity. Its active components, including short peptides like KE, EW, and EDP, are known to enhances the proliferation and functional activity of T and B lymphocytes, which are key biological constituents needed for adaptive immunity. This is particularly important in severe, high morality infections infections like antibiotic resistant tuberculosis, where a robust T-cell response is critical for curtailing mycobacterial growth. Thymalin also increases the phagocytic activity of macrophages, which are needed for engulfing and destroying pathogens, including bacteria responsible for pneumonia.
Thymalin has been shown to reduce the levels of pro-inflammatory cytokines such as IL-6 and TNF-A, which are often elevated during severe infections. This modulation helps prevent excessive inflammation, known as a cytokine storm, which can lead to tissue damage and
complications in respiratory infections.
In the post infectious stage, thymalin also actively promotes tissue regeneration, which is particularly beneficial after lung injuries. It’s not enough to overcome an infection if you’re left with severe organ damage, or succumb to the secondary insults of the infection. Thymalin can influence the differentiation of hematopoietic stem cells into various immune cell types, enhancing the overall overall tissue recovery.
Clinical studies have demonstrated the efficacy of Thymalin in various infectious diseases. This isn’t just mechanism. For example, in elderly patients, Thymalin has been shown to reduce the incidence of acute respiratory infections by 2.0 to 2.4 times.
In a study on patients with COVID, thymalin [quote]” prevents the cytokine storm”, which develops during COVID-19, reducing the concentration of pro-inflammatory cytokines IL-lα, IL-6, IL-8, TNF-α in the blood
In the case of thymalin and antibiotic resistant tuberculosis — a virulent infection with a mortality rate as high as 50% — the combination of thymalin + antibiotic therapy resulted in a remarkable 95% cure rate!
How is used?
Thymalin is performed only as a SubQ injection only. 10mg (one full vial per day) for 10 days. Can also be used preventatively during cold and flu season. Best used in the morning as it can be be stimulatory. You can get it from cosmic nootropics, and you can watch the video “how to use injectable peptides” demo video posted here on patreon.
Bacillus subtilus (HU58 & MB40 strains)
HU58 (bacillus subtilus) is one of the superstar spore forming probiotics in the Just Thrive.
BC does a few remarkable things via the the gut-lung axis. For one, It stimulates the production of immunoglobulin A and interferon-gamma, both of which are crucial for maintaining mucosal immunity and systemic immune responses.
But arguably one of the coolest things about bacillus subtilis is that it produces various antimicrobial substances in the gut, including bacteriocins and other metabolites that go into systemic circulation and directly inhibit the growth of pathogenic bacteria, fungi and even viruses .
Here’s a Q/A I answered on instagram that’s particularly relevant here — “bacillus subtilus pretty remarkable. It, along with some of the other 'spores formers' like coagulans, produce secondary metabolites like surfactin and other cyclic lipopeptids that are not only anti-bacterial, but also anti-fungal and anti-viral. Which is incredible considering that this would be considered a wonder-drug or panpharmacon if it was developed by a drug company. We know for a fact that some of these secondary metabolites produced by the spores can be effective against enveloped RNA viruses and there's some evidence they can be beneficial against DNA viruses as well. Interestingly, the Japanese have discussed putting all patients that enter into the hospital - and in nursing homes — on bacillus subtilus to purge hospitals and other contaminated areas of antibiotic resistant staph without having to actually sterilize anything”
research also shows a connection between gut health and respiratory health, often referred to as the gut-lung axis as mentioned. Bacillus subtilis, as a probiotic, can positively influence gut microbiota, which in turn can affect systemic inflammation and immune responses that impact the lungs. A healthy gut microbiome is associated with improved respiratory health and reduced incidence of respiratory infections.
Here’s more information on MB40, directly from published human research: Implementing this strategy can effectively reduce colonization of Staphylococcus aureus, which may also help curb the emergence of drug-resistant "superbugs." Clinical trials have demonstrated that MB40 resulted in a remarkable 96.8% reduction of S. aureus in stool samples and a 70% decrease in nasal colonization after just 30 days. Additionally, a double-blind, placebo-controlled study confirmed that MB40 significantly outperformed a placebo in eliminating S. aureus from both the intestines and nasal passages.
How is it used?
Remember, these are strain specific probiotics. MB40, HU58, b longum 35624 all indicate different strains of bacteria that may be in the same family. For example, MB40 and HU58 are both bacillus subtilus, but have different effects in the body. Aka, strain specificy. For this reason, you can’t just purchase any form of bacillus subtilus and hope for a good outcome
While you should be taking the just thrive probiotic, it’s often ideal to supplement with a higher dose of BS directly while sick. Theres two forms that are particularly effective 1. HU58 and 2. MB40. HU58 has the most research in general, while MB40 has research specifically on its ability to decolonize up to 70% of staph in the nose. I believe this could also apply to other pathogens, but we can’t say for sure since it hasn’t been studied specifically. You could also combine both of these together if desired. HU58 is dosed at 2 capsules daily until the illness is resolved. Then you could take one capsuke of the MB40 containing product bellow
Microbiome labs brand HU58
https://www.shop.dralexrinehart.com/products/hu58-high-potency-bacillus-
MB40
bifidobacterium longum 35624
Research indicates that supplementation with bifidobacterium longum 35624 (one of the strains you may be familiar with in the zenbiome dual, a combination of Just calm and this strain) can lead to a marked reduction in the incidence and duration of respiratory infections, particularly in vulnerable populations such as children and the elderly. Some studies suggest that it may also improve overall respiratory health by enhancing lung function and reducing the severity of symptoms associated with respiratory diseases.
In one paper, authors mentioned the following “We have assessed the B. longum 35624 strain and its isolated cell wall for protective effects in vivo against lethal influenza infection. The results show that intra-nasal administration reduces viral replication in the lung, protects against lung damage and enhances survivall”
Published research above shows that B longum works by “enhancing the immune response in the respiratory tract, fostering a more protective reaction against viral infections. B. longum 35624 may promote respiratory health by stimulating the production of beneficial cytokines, such as interferon-lambda and surfactant protein D, which help fighting off viral pathogens. B. longum 35624 may aid in diminishing viral replication in the lungs, reducing inflammation, and enhancing survival rates in cases of viral respiratory infections, such as severe influenza”
How is it used?
It appears that this strain can be administered both intra-nasally as well as orally. For an intra nasal application, it could be mixed into a spray bottle or — as crazy as this might sound — actually snorted directly (believe it or not, this has been done with spores). I also think simply opening a capsule and wiping it around in your nose would work. Then, take 1-2 capsules (10-20billiom CFU’s daily). For this I recommend using the product (Alflorex) bellow to get a higher dose than what’s found in zembiome
Nebulized methylene blue
During the COVID pandemic, a few human studies were conducted using nebulized methylene blue for treating COVID itself, as well as the lung complications and pathologies resulting from the virus. Methylene blue is a powerful antioxidant and antimicrobial. It has similar protective effects on the lungs as some of the compounds mentioned above, but it also has the direct ability to kill pathogens residing in the nasal cavity and lungs. Nebulized methylene blue can help clear mold spores, Staphylococcus, and opportunistic fungi like Candida that often colonize the upper and lower respiratory systems. Additionally, it is effective for nasal congestion and can be used as needed.
When nebulized, methylene blue was particularly effective against COVID in a few published papers. In one study, MB was found to inhibit the interaction between the SARS virus and host cells. Specifically, it interferes with the binding of the virus's spike protein to the ACE2 receptor on human cells. This interaction is crucial for the virus to enter and infect the cells, and by blocking this pathway, methylene blue appeared to reduce viral entry and subsequent infection
Some studies have noted a general trend of reduced inflammatory markers and oxygen requirements in patients receiving nebulized methylene blue as well. Because methylene blue helps the body use oxygen, it may be useful for infections like COVID and other respiratory illnesses for reasons that go beyond its anti-viral/bacterial properties
How is it used?
First, It is important to note that methylene blue is heavily contraindicated with SSRIs, 5-HTP, high doses of tryptophan, and other supplements that increase serotonin. The combination of MB with other drugs that increase serotonin (notably SRRI’s/depression and other psych meds) can cause serotonin syndrome, which can be fatal.
In studies, doses of 0.5 to 1 mg of methylene blue were used. Methylene blue can contain a significant amount of heavy metals, so it is important to obtain it from a reputable source. I recommend Compass Laboratories. One drop of this brand is equivalent to 0.5 mg. For sinus infections, this can be combined with nasal red light therapy, as the combination of red light and methylene blue (a photosensitizer) creates a ‘photodynamic’ effect that transforms red light into a powerful antimicrobial tool. This combination is essential, as red light by itself does not possess antimicrobial properties. Methylene blue can and probably should also be dosed orally for its systemic anti-viral benefits. It seems to be most effective at doses around 50mg daily, divided into two doses.
Immuse (paraprobiotics)
Paraprobiotics are non-viable microbial cells or components of cells that confer health benefits, particularly in supporting immune function and managing upper respiratory illnesses. In fact, one of the primary studied immune benefits of paraprobiotics is their ability to profoundly influence the trajectory of respiratory infections and illness. In layman’s terms, paraprobiotics are actually dead bacteria that provide unique benefits to the host when they are dead and not alive. These bacteria are killed specifically using methods that preserve the functional integrity of their immune signaling cellular constituents.
Paraprobiotics can help modulate the immune response by promoting the production of anti-inflammatory cytokines and enhancing the activity of immune cells, such as our macrophages and T cells. This makes it very synergistic with compounds like thymalin.
We know there is a strong connection between gut health and respiratory health, often referred to as the gut-respiratory axis. Paraprobiotics can improve gut microbiota balance as well, specifically im ways that modulate upper and lower respiratory health. By also enhancing the integrity of the gut barrier, paraprobiotics can prevent pathogens from entering the bloodstream and triggering systemic inflammation, which can affect respiratory health indirectly
Another key component of paraprobiotics (like immuse) is that it may enhance mucosal immunity in the respiratory tract They can stimulate the production of secretory IgA (similar to the supplement we’ll discuss bellow which is also a paraprobiotic-like compound), antibodies that plays a crucial role in mucosal immunity.
How is it used?
Strains like immuse can be taken for 7-14 days at onset of infection and for a few weeks after. They can also be very effective for preventing upper respiratory infections. If you know something is going around or have a sick family member, taking it
prophylactic is a food idea. One serving daily works.
Benicaros
Benicaros is a patented prebiotic fiber derived from carrot pomace. It was specifically designed to enhance the immune system's response to respiratory infections. Its primary active component is carrot derived rhamnogalacturonan, which is also found in herbs like ginseng. rhamnogalacturonan essentially helps to train the innate immune system to respond faster and more effective responses to pathogens, particularly respiratory viruses.
Another great ‘side effect’ of Benicaros is that it acts a selective prebiotic fiber, increasing the diversity of good microbes like bifidobacterium and faecalibacteriumin in the gut (bacteria particularly responsible for immunity) while lowering pathogen levels. This is another mechanism through which it may bolster immunity. For this reason, it’s also a fantastic addition to the fungal protocol. This is a safe fiber for those with IBS and FODMAP intolerance, and it may help combat infections in the gut like SIBO/SIFO
Benicaros works by modulating the innate immune system — the body's first line of defense against infections. Benicaros specifically prepares innate immune cells, such as natural killer cells and macrophages, to respond more rapidly and effectively when an infection occurs. Clinical studies have shown that supplementation with Benicaros leads to increased mobilization of those immune cells to sites of infection, specifically nasal cavities and lungs, during challenges with respiratory viruses like rhinovirus, pneumonia, tuberculosis and COVID-19
Research also shows that benicaros supplementation results in a significant increase in the expression of antiviral interferon genes. In layman’s terms, this enhances the body's ability to mount a robust antiviral response. But unlike some immune modulating substances that may cause broad, non-specific activation of the immune system, beni selectively enhances immune responses only in the presence of a health challenge. This specificity helps prevent unnecessary immune activation that’s common with other ‘immune boosting’ herbs like beta-glucan and astragalus.
In a randomized, double-blind, placebo-controlled trial, participants who received 300 mg of Benicaros daily showed a reduction in the severity and duration of cold symptoms by 20-33% and 28-43%, respectively, compared to the placebo group. This included improvements in symptoms such as runny nose, sore throat, and fatigue.
How is it used?
Benicaros is hard to find by itself as a single ingredient, and is usually included in products containing other fibers. This actually isn’t a bad thing, especially if you’re on the fungal protocol. EcoBloom is a good product containing beni as well as two other fibers I’ve written about for sensitive guts —sunfiber and açaí. This product is a bit expensive, but you can use as little as 1/3 of the actual dose in order to get the required Benicaros for immune function.
Body Ecology EcoBloom (Amazon)
Epicor
In the early 1940s, Bloomhall, who had a background in farming, noted that livestock, particularly pigs, fed on soured milk and food scraps appeared healthier and performed better than those on standard feed. This observation led him to believe that fermentation processes contributed to the improved health and performance of the animals. The enhanced health was characterized by faster weight gain and reduced illness, which are critical factors for farmers aiming to optimize production and minimize costs
Bloomhall dediced to try and replicate the benefits of natural fermentation in a controlled environment. He developed a proprietary yeast fermentation process, which he called DiaMatrix. This process involves cultivating yeast (specifically Saccharomyces) in anaerobic conditions, which allow it to excrete beneficial metabolites, vitamins, and amino acids. The resulting product was designed to be added to animal feed to improve digestion and overall health. This was also how tributyrin gained traction.
Serendipitously, as Mills continued to manufacture and sell this yeast fermentation product for animal feed, the company noticed something super cool — employees working in the fermentation plant had significantly lower rates of illness (particularly respiratory illnesses) compared to those in other sectors. The company then began to explore whether the same immune-enhancing properties observed in animals could be applicable to humans, which they were.
Epicor is essentially immunomodulatory ‘postbiotic’ containing dried, cell wall saccryomyces. Again, this is not the same as the alive version of saccromyces itself. In trials, epicore reduced respiratory distress in adults and children with asthma and chronic pulmonary diseases. Another paper found that EpiCor “significantly reduced the severity and duration of nasal congestion in those with season allergies and respiratory viruses”. Epicore works predominantly by balancing the immune system and modulating the lung health via the gut-lung axis.
Epicor has also been shown to enhance the production of secretory immunoglobulin A, an antibody found in mucosal areas such as the respiratory tract. Higher levels of sigA can improve the body's first line of defense against pathogens, including viruses and bacteria that cause those nasty respiratory illnesses
How is it used?
500mg once daily. Best taken with spore probiotic since it also acts as a prebiotic. You can use any brand of Epicore still it’s a trademarked ingridient. Just like immuse, you can use Epicore acutely and prophylacticly. I like the brand bellow (nutrabio)
Nebulized hydrogen peroxide
Hydrogen peroxide is a potent oxidizing agent that can effectively kill bacteria, viruses, and fungi. When nebulized, H202 is delivered directly to the respiratory tract, allowing it to interact with pathogens in the lungs, throat, and sinuses just like methylene blue. The extra oxygen atom in hydrogen peroxide makes it particularly effective at disrupting the cellular structures of these microorganisms (which have a difficult time creating resistance to like they would antibiotics) leading to their inactivation or death. This action is necessary during the early stages of infection, as it can potentially sterilize the respiratory pathways before the infection takes root.
Upon contact with tissues, hydrogen peroxide decomposes into water and oxygen. This release of oxygen may also be able to enhance local tissue oxygenation, which is beneficial for healing and recovery.
Improved oxygen delivery to tissues can support the immune response and promote the repair of damaged cells in the respiratory system following viral and other bacterial infections.
How is it used?
For nebulized treatments, you’ll need hydrogen perodixe as well as a nebulizer (any brand will do).
Here’s how to do it — first, ALWAYS use food-grade hydrogen peroxide ONLY to avoid inhaling other preservatives that may be in non-food grade forms. typically available in concentrations of 3% or 12%. Any brand works just make sure its food grade. The 3% solution is more commonly used for nebulization due to its lower risk of irritation but if properly dilute, 12 also works. You can even use 35, but this isn’t recommended as it requires more dillution and can burn the skin when not dilute.
For 3% hydrogen peroxide, follow these instructions carefully
1.To prepare a 0.1% solution, you need to mix 2 teaspoons (10 ml) of 3% hydrogen peroxide with 8ounces (240 ml) of saline solution (preferably homemade or commercially prepared also works ).
2. For 12% Hydrogen peroxide
- Mix 1/2 teaspoon (2.5 ml)* of 12% hydrogen peroxide with 8 ounces (240 ml)** of saline solution.
- If you prefer to make your own saline solution, here’s how to do it
- Dissolve 1/2 teaspoon of salt (Himalayan, Celtic, or sea salt) in 8 ounces of purified water. Avoid using tap water to prevent contaminants. Distilled water is best
Nebulize — Pour 5 ml (about 1 teaspoon) of the hydrogen peroxide and saline solution into the nebulizer cup. Nebulize for 5 to 15 minutes or until the mist stops. Treatments can be repeated every hour if you are feeling unwell, and then reduced to every 4 to 6 hours as you improve
NAC + nattokinase & serrapetase
NAC is a well-known antioxidant, often used for its mucolytic properties. That simply means it helps break down and thin mucus in the airways. This is particularly beneficial during respiratory infections, where excess mucus production can lead to congestion and difficulty breathing. By reducing the thickness of mucus, NAC facilitates easier clearance from the respiratory tract, which will improving airflow and overall lung function.
I also included serrapeptase and nattokinase on the list here with NAC, specifically because these are also very effective as mucolytic agents to help clear mucous out of the nose and lungs. These Work in great synergy for quick relief of symptoms.
NAC can be great for symptomatic reliefs, but it’s also been shown to inhibit the adhesion of pathogens to the respiratory tract's epithelial cells. This action prevents infections from taking hold in the early stages and reduce the severity of existing infections by limiting further pathogen colonization in the lungs
How to use it
Take 1200-1800mg of NAC daily. I like the BulkSupplements brand for NAC. Best splitting the total dosage into two divided servings 4-5 hours apart. For the enzymes, I love mitolife dissolve-it-all product. Take 2 capsules always on an empty stomach either right before bed (3-4 hours after eating) or in the morning 45min before food. These are not effective if taken with food. You can use the code GRANTFOWLER15 for 10% off dissolve it all
What to do after respiratory infection
you can consider using some of the recommendations in the lung health protocol linked below. These can be particularly effective if the infection was serious and caused extensive damage and scaring in the lungs. Molecular hydrogen inhilation, quercitin, SPM’s , lung bio-regulators, GHK, (which id also really put in the category of a bio-regulator as well) and plasmalogens are really helpful for attenuating post-infectious tissue damage, scaring, functional recovery and breathing capacity. Of course, many of the recommendations here will also help with that as well. Particularly thymalin.
https://www.patreon.com/posts/103804206?utm_campaign=postshare_creator
Comments
Fowler Fitness
They’re all the same thing
Hunter
what nebulizer brands do you approve of?
Dillon Ottati
This is great!
