b'CHAPTER FOURLifestyle Hacks for Optimal Immunity P roactively maintaining your defenses can help you gain optimal protection against whatever bug happens to be going around. A robust, yet balanced, immune system can also guard against more serious health conditions. Paired with a targeted supplement plan, the following habits can help keep you healthy no matter what life throws at you. Level Up Your DietA healthy immune system starts in the kitchen. Swapping out unhealthy ultra-processed foods for more nutritious fare can enhance a sluggish immune system. One of the best places to start is in your local grocers produce section. Loaded with antioxidant-rich phytonutrients, fruits and vegetables are essential for immune health. Healthy fats are important too. Omega-3 fatty acids, like those in salmon and flaxseeds, not only help keep inflammation in check; they also regulate the immune response. And olive oil modulates immunity and may help ward off inflammatory diseases such as atherosclerosis. One immune-boosting nutrient thats often overlooked is protein. Lean protein provides the amino acids your immune system needs to function properly. Thats because these compounds support your immune systems key playersyour T-cells, B-cells, and antibodiesturning them into wellness warriors that search out and destroy harmful pathogens before they can make you sick. How much protein do you need? Recent research suggests that getting between 1.3 and 1.8 grams per kilogram of body weight daily is optimal for good health. That translates to approximately 88122 grams (or 3.14.3 ounces) for most women and 105145 grams (or 3.75.1 ounces) for most men.OPTIMAL IMMUNIT Y11'