As we continue through the winter months, I want to remind you how important it is to stay motivated and consistent with your training. This time of year can be challenging (colder weather, shorter days, and fewer races) but it’s also a key period for building the foundation for a strong season ahead.
Please remember: communication is key, not just when things feel tough, but also when everything is going well. Regular updates help me support you, adjust training when needed, and make sure we’re always moving in the right direction. Even small check-ins make a big difference. As the late and great Kobe Bryant once said "Rest at the end, not in the middle". We are in the middle right now, so let's keep going.
Here are some of my favorite tips and tricks for staying healthy during the winter months. Whether you live in a warm or cold climate, the winter months can be some of the toughest for keeping your immune system strong. By taking care of ourselves outside of training, we can stay healthy and keep making the most of our off-season gains.
Go get em’ - Coach Joey
Nutrition Add-Ons for Immune Support
Lean on zinc and vitamin-C
Zinc plays a key role in how the immune system communicates. It helps regulate important processes inside immune cells, supports the development and function of T-cells, and helps control inflammation.
Sources: pumpkin seeds, chickpeas, lentils, beef, whole grains, zinc lozenges.
At first signs of a cold take 500–1,000 mg of Vitamin-C 1–2 x per day, for a couple of days.
Some science has shown this will help short the severity and duration of a cold.
Add immune-friendly herbs & spices
Ginger, garlic, turmeric, oregano, and cinnamon all have antimicrobial and/or anti-inflammatory properties.
Easy to add these to winter dishes, teas, and smoothies.
Focus on omega-3 fats
Lower inflammation and support immune health.
Sources: salmon, sardines, walnuts, chia, flaxseed.
Omega 3 supplement such as LTH Glow or Thorne Super EPA can also be an easy way to meet your omega-3 goals
*I have an affiliation with LTH and Life Time, however, I am looking at products based on quality, efficacy, and scientifically developed.
Eat the rainbow
Deeply colored foods provide phytonutrients that support immune cells.
Aim for at least 3 colors per meal.
Daily Habits That Strengthen Immunity
Prioritize consistent meal timing
Eating at regular intervals helps stabilize blood sugar and reduces stress on the body – both important for immune defense.
Focus on whole grains, lean proteins, fruits, and vegetables each day
Avoid long gaps between meals, especially on training days.
For most athletes we want to aim for 3 meals per day and 2 protein rich snacks
Get outside when you can
Even short exposures to daylight support circadian rhythm, hormone balance, and mood.
A lunch walk is always a great way to break up the day and shake out your legs!
Simple but…. practice good hand hygiene!
Particularly before meals and after training in shared spaces.
Always wash your hands before leaving the gym
Athletes often overlook this but it’s one of the strongest defenses against illness.
Avoid the “Training Through” mentality
This one is huge!
Early rest when you feel symptoms can shorten illness dramatically.
Don’t hesitate to reach out as soon as you start feeling under the weather
Make it a team rule: don’t push hard sessions if you’re run down.
Recovery Strategies That Support Immune Function
Optimize post-training refueling
Pair protein + carbohydrates within 30–60 minutes after workouts.
Adding antioxidant-rich foods (berries, cherry juice) helps reduce exercise-induced immune suppression.
The darker the berries the better!
For those in cold climates make sure to stay warm immediately after workouts
Rapid temperature drops weaken immune response.
Change out of damp clothing, eat warm food, and sip a warm drink ASAP.
Prioritize deep, restorative sleep
Sleep is the #1 immune booster most athletes underuse.
Encourage a wind-down routine: dim lights, stretch, devices off 30 minutes before bed.
EVERYONE can benefit from daily stretching
Environment & Lifestyle Adjustments
Humidify indoor air
Dry air in winter weakens mucous membranes—your first line of defense.
A small humidifier in your bedroom may help reduce susceptibility to colds.
Pro tip: make sure to keep the filter clean to avoid any type of mold build up
Ventilate indoor training spaces
Basements, garages, and gyms can accumulate airborne viruses. The use of a fan and a cracked window will do wonders for clean air and perceived exertion.
Manage overall stress load
Heavy work stress + heavy training = higher illness risk. Daily practices of 5 minutes of breathing, stretching, or mindfulness can go a long way.
Don’t hesitate to reach out if you need training adjustments to fit a busy schedule.
Proactive Steps When Illness Starts to Appear
Increase rest & reduce training load
Cut intensity first, then duration.
Utilize the comment function within Training Peaks to communicate how you are feeling. A well-timed recovery day can prevent a 10-day setback!
Increase warm fluids & soups
Helps maintain hydration and supports mucous membrane defense.
Herbal teas with a little honey can work miracles when you start to feel dry and cough.
Keep Fueling Even If Appetite Drops
Use easy calories like smoothies, soups, fruit, oats, yogurt, or soft foods.
Liquid calories are the easiest way to stay on top of your fueling when you don’t feel like eating.
– Coach Joey Hassett, Endurance Coach and Registered Dietitian