Seasonal Immune Support: Habits & Supplements That Work

by lcmosley | Nov 7, 2025 | Blog, Immune Health

Strengthening Your Immune System This Season: Beyond Quick Fixes

For most of my life, I was the person who caught everything.

As a kid, it was chronic ear infections. Later, it became sinus infections and bronchitis, often back to back. It almost became a running joke that if I had time off from teaching or a holiday break coming up, I’d get sick. Finals week? Sick. First week of vacation? Sick.

I assumed that was just how my body worked. That I was one of those people who got sick easily. But once I began really addressing the root causes of my chronic inflammation and gut health issues, something surprising happened: I realized I wasn’t getting sick anymore.

It actually took me about a year to notice. I remember thinking, “Wait, someone coughed right next to me and I didn’t get sick?” It felt strange, but in the best way.

Even now, as someone who teaches microbiology to future nurses and healthcare professionals (many of whom already work in clinical settings and bring all those germs to class), my immune system holds up far better than it used to.

That shift didn’t come from one magic supplement or superfood—it came from building a stronger foundation for my immune system and supporting it with the right tools, especially during the colder months.

Your Immune System Is a Daily Habit, Not a Switch

One of the biggest myths about immune health is that it’s something you can “boost” overnight with a supplement, tea, or vitamin packet.
The truth is: your immune system doesn’t need to be boosted—it needs to be balanced and supported.

Every day, your immune system is responding to what you eat, how you move, how much you sleep, and how well you manage stress. When those daily inputs are off, even the best supplement regimen won’t make up the difference.

That’s why I always start with the basics:

Nourishing, colorful meals: Fruits, vegetables, herbs, and spices provide antioxidants and phytonutrients that protect immune cells.
Prioritize protein: Your body needs amino acids to make antibodies—those protective proteins that respond to infection. Protein isn’t just for muscles; it’s also your immune system’s building material.
Steady blood sugar: Balanced meals (protein, fat, and fiber) help your immune system stay calm and ready, not reactive.
Movement: Regular physical activity supports circulation and immune regulation.
Sleep and stress management: These are the “reset” buttons for your immune system. Chronic stress and poor sleep are two of the fastest ways to run it down.

Once these habits are in place, targeted nutrients and botanicals can make a meaningful difference, especially during the colder months when exposure is high and energy is lower.

My Seasonal Immune Support Favorites

These are the products I personally use and recommend through my Fullscript Community Immune Support Plan to help clients stay resilient through the season. Each is backed by research and fits into a holistic approach—not as a quick fix, but as part of your daily rhythm.

🌿 Pure Encapsulations Daily Immune

This all-in-one formula combines immune-essential nutrients with time-tested herbs and mushrooms.

Vitamin C, zinc, and vitamin D form the foundation for healthy immune function.
Elderberry and lemon balm provide plant compounds that support balanced inflammation and antiviral defense.
Arabinogalactan, aloe, and maitake mushroom add polysaccharides that enhance healthy immune activity and mucosal health.
Astragalus and eleuthero (Siberian ginseng) help your body adapt to stress—important when seasonal demands are high.

It’s an easy daily foundation that covers many of the key immune pathways in one step.

☀️ Thorne Vitamin D Liquid

Low vitamin D levels are common during Midwest winters, and studies consistently show it plays a central role in immune regulation. Adequate levels support both innate and adaptive immune function—your body’s ability to recognize, respond, and recover.

I typically recommend 2–8 drops daily (1,000–4,000 IU), or as directed after testing your blood levels. If you haven’t had your vitamin D levels checked recently, it’s a good idea to do so—optimal dosing can vary widely from person to person.

🍊 Thorne Vitamin C with Flavonoids

Vitamin C helps your immune system function smoothly, supports tissue repair, and acts as a powerful antioxidant. The addition of flavonoids, antioxidant and anti-inflammatory plant compounds, helps improve absorption and provides extra protection against oxidative stress.

If you increase your dose during high-exposure weeks, just be aware that too much vitamin C can cause loose stools—a simple sign your body has reached its limit. Reduce the dose or discontinue if this occurs.

🍄 Real Mushrooms Reishi Extract (Capsules)

Reishi has long been called the “mushroom of longevity,” and for good reason. It supports natural killer (NK) cell activity—your body’s frontline defense against pathogens—and helps regulate inflammation. It also works as an adaptogen, promoting calm and resilience under stress.

I like the capsule form for simplicity: just two capsules a day.

🦠 Microbiome Labs EpicDefense

Your gut is home to much of your immune system, and this formula supports both.
It combines EpiCor® yeast fermentate, which helps balance immune activity and reduce cold frequency, with zinc bisglycinate for immune defense and two clinically studied probiotics—Lactobacillus rhamnosus (LGG) and Bifidobacterium lactis (BB-12)—for gut and respiratory support.

Simple Habits, Real Results

The combination of daily immune habits and strategic support has been life-changing for me. I no longer plan for my immune system to fail when the seasons shift. Instead, I trust it—and I give it what it needs to stay balanced.

If you want to prepare your body for the season ahead, I’ve made it easy to explore the products I mentioned above through my Fullscript Community Immune Support Plan.

And if you’d like more personalized guidance—whether you’re navigating frequent illness, autoimmune concerns, or inflammation—I’d love to help you uncover what your body needs to feel stronger this winter and beyond.
👉 Book a discovery call to get started.

This post is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. Always consult your healthcare provider before starting new supplements or health routines.

What Is Naturopathic Medicine? A Practical Guide for Curious Midwesterners

by lcmosley | Jun 4, 2024 | Blog

If you’ve ever found yourself wondering “What exactly is naturopathic medicine?” you’re not alone. Here in the Midwest, where naturopathic doctors aren’t widely licensed and the term isn’t widely known, it’s easy to run into mixed messages. Is it like functional medicine? Is it all herbs? Are there crystals and woo-woo involved? Is it even real medicine?

Let’s clear things up.

At Its Core: Rooted in Nature, Informed by Science

Naturopathic medicine is a holistic, science-informed approach to health that focuses on identifying and treating the root causes of illness, supporting the body’s natural ability to heal, and using the least invasive methods first. In my practice, that often means helping clients better understand their symptoms, their lab results, and how their daily habits may be supporting—or sabotaging—their health. We talk about food, stress, sleep, movement, and mindset. We use natural tools like nutrition, herbs, and lifestyle shifts to support the body’s natural processes.

In simple terms: it’s about helping people feel better by working with the body—not against it.

We’re not here to sell you miracle cures or ask you to give up your medications. In fact, many of my clients work with both me and their conventional doctors. When done right, naturopathic care isn’t alternative, it’s complementary.

Yes, Naturopathic Doctors Go to Medical School

This is one of the most common (and fair) questions I get. Naturopathic doctors (NDs) complete a four-year, graduate-level medical program at an accredited naturopathic medical school. The curriculum includes conventional sciences—anatomy, physiology, pathology, pharmacology—plus extensive training in clinical nutrition, herbal medicine, lifestyle counseling and mind-body approaches.

While I reside in an unlicensed state, my training and credentials are the same as any ND practicing in licensed states. I stay current with continuing education and use modern tools like functional lab testing, when appropriate, to guide my recommendations.

The title “naturopath” gets thrown around loosely sometimes, but rest assured: this is real medical training, not a weekend course.

What It Looks Like in Practice

One of the biggest differences you’ll notice with naturopathic care is the time we take. My initial visits are often 60–90 minutes long. That’s because we dig into your full health story—when symptoms started, what makes them better or worse, what your labs show, and how your daily habits may be helping or hurting your progress.

I might recommend advanced testing when needed, but I’m also mindful about keeping things practical and clear. My goal is not to hand you a long list of supplements or an overwhelming diet protocol—it’s to provide a clear, personalized strategy, along with the education that helps you feel more confident and informed.

Common Health Concerns in the Naturopathic Office

While NDs are trained to address a wide range of conditions, my practice focuses primarily on:

Digestive issues like SIBO, IBS, and bloating
Thyroid concerns including hypothyroidism and Hashimoto’s
Autoimmunity, inflammation and chronic fatigue
Female hormonal concerns

No two people are the same, even if their diagnosis is. That’s why I don’t follow a one-size-fits-all approach and why many patients find answers here that they haven’t found elsewhere.

Is Naturopathic Medicine Right for You?

If you’re someone who wants to understand why you’re not feeling your best—and you’re open to making sustainable shifts in diet and lifestyle to support your health—then yes, this kind of care could be a great fit.

If you’re looking for a quick fix or are not ready to explore lifestyle factors, this might not be the right time. That’s okay too.

I work best with people who are curious, thoughtful, and ready to take a more active role in their health—whether they’re brand new to natural medicine or have been down this road before.

It Might Be New to You, But It’s Not New

Midwestern values like practicality, resourcefulness, and getting to the root of a problem are baked into naturopathic medicine. In fact, many of the tools I use—food, rest, movement, time in nature—are things our grandparents might have recognized as medicine. We’ve just forgotten how powerful they can be when used with intention and support.

So no, it’s not about trendy detoxes or expensive supplement packages. It’s about finding what actually supports your body, at this moment in your life.

Curious? That’s All You Need to Get Started

You don’t have to be “all in” to benefit from this work. You don’t need to believe in crystals, cut out every food you enjoy, or feel guilty for not being perfectly healthy.

If you’re curious, that’s more than enough. My job is to meet you where you are, offer guidance, and help you move toward feeling better one step at a time.