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Winter Wellness: 3 Ways to Stay Healthy

by Brandon DiNovi

3 Ways to Stay Healthy & Protect Your Wellness by Brandon DiNovi CEO  RAM Advantage

Dear Fellow ALPHA,


Wait, what?!

Yep, Summer is long gone and Fall slid in and out right under our noses. As such, it’s important to make sure we continue to take the necessary steps to stay healthy as we continue to transition from long warm sunny days into the colder days and longer nights which accompany Winter. 

I guess that means flu “season” is in full swing, right? Ok, let's be real. It’s not flu “season”, every day is flu season. It’s not like influenza has been in training all Summer getting ready for the flu season to start and is now ready to implement a targeted attack upon your immune system. Think about it, have you ever heard of someone getting sick in the Spring? Yep! Summer? Yep! Fall? Yep! Winter? Yep!

We are susceptible to illness year round.

So, why do people seem to get sicker during the Fall and Winter months? Simple, the Fall and Winter months are colder and darker which place an added amount of stress on our immune system.

Plus, since the weather outside is less favorable, we end up spending more time indoors around other people. The combination of the extra stress on our system and being in close proximity to other people creates an optimal environment for influenza to spread from one person to the next. This is precisely why it’s so important to implement a strategy to enhance your immune system before getting sick.

Below I have set out what I believe to be the 3 most effective ways to stay well during the flu “season.” If you have a compromised immune system or have any questions, please talk with a health care provider about a plan that will work for your specific circumstances. Here are a few steps that have kept me from having a cold or experiencing the flu in over two decades. 

  1. 30 or They’re Dirty

Without a doubt, in my opinion, the most effective way to reduce the risk of spreading and contracting a communicable disease is hand washing. I understand hand washing is a no-brainer however when I mention it as a first defense I am usually given the polite smile followed by an eye roll. This is to be expected because hand washing isn’t the sexiest answer however I mention it first because I believe most people are failing miserably at it. Even though, when done correctly, it can be the most powerful weapon available against communicable diseases.

Over the years, as someone who has spent copious amounts of time in the gym, I have literally seen thousands of people wash their hands in the locker room. Ok, lets be honest, what I usually see can’t be defined as hand washing - it’s more akin to lightly wetting their hands followed by a quick shake off and that’s if they “wash” them at all. It's astounding how many people “forget” to wash their hands after using the restroom. In fact, according to a recent study at The School of Hospitality Business Michigan State University only 5% of individuals wash their hands thorough enough to kill germs.

Sadly, the honest truth is that most people go out and touch the same door handles, counter tops, elevator buttons and free weights you touch after they use the restroom. And yes, even shake your hand with you guessed it… that hand. Armed with the knowledge that we live in an environment layered with unwanted germs, it's important to know how to wash your hands as effectively as possible. Here are my 3 essential steps for effective hand washing.

  1. Lather your hands with soap and warm water. Make sure to thoroughly clean all sides and grooves of your hands. This means in-between your fingers and the back of your hands. You should try to think of yourself as a surgeon scrubbing in for surgery.


  1. As you continue to clean all sides of your hands start counting silently in your head to 30. After reaching 30, fully rinse your hands. When I was in private practice I would teach my clients a motto, thirty or they're still dirty. I know this might sound a little overkill but you will thank me when your co-workers are sick and coughing and you are still feeling like a million bucks.


  1. The final step is critical, gently but thoroughly dry your hands with a clean paper towel. By adding a physical element to dry your hands you provide an insurance layer of protection. The gentle friction will remove anything you may have missed during the washing stage as well as fully dry your hands.

    In 2012, The Mayo Clinic reviewed the literature concerning the hygiene effectiveness of different hand drying methods. They concluded that paper towels are superior to air dryers and provide less contamination in the washroom. They go on to recommend paper towels be used anywhere hand hygiene is of importance. 

I try and wash my hands after every workout, client meeting and especially after I have been in a public area or out walking the dog. Keeping my hands as clean as possible not only helps keep me healthy, it also prevents me from unknowingly spreading disease to my friends and family.

  1. Nutrients

Bathing yourself in nutrients is a fantastic way to provide optimum health. Eating organic, fresh foods throughout the day is always the first step. However, there will be times when either we don’t eat properly or our body doesn’t get what it needs from our food. It’s during these times a multi-vitamin can help fill in the gaps and possibly help prevent illness.

In my book American Strength The Ultimate Guide to Health, Happiness & Success I site a study that found consuming a high quality multi-vitamin can reduce the frequency of illness by 52 percent over the course of a year! I know this may sound too good to be true but it’s not. Adding a multi-vitamin might be one of the easiest ways you can support your immune system.

In addition to eating right and taking your multi-vitamins another aspect of supporting our immune system is by getting adequate rest. Again, this is another no-brainer however, I have found many people are not sleeping enough or they are not getting quality amounts of sleep. As a result they routinely wake up tired, groggy and in need of extra coffee to make it through the day.

One option that may help improve restful sleep is choosing supplements that support rest and relaxation.  To help my body receive the highest quality sleep possible I take ALPHA V6 in the evening.

ALPHA V6 is an all-natural nutritional supplement which contains ingredients that have been shown to support cell regeneration as well as a Zen like calming feeling. Since adding this to my nightly routine I wake-up feeling fully rejuvenated, as if my body was able to fully relax and repair. Finding the right nutrients for yourself is a critical step in supporting your bodies ability to rest and ultimately your immune system.  

  1. Be Active

Resistance training can be a fantastic way to keep your immune system stimulated. In a 2010 research article, researchers found that resistance training increases MKP-1 cells. This is important because MKP-1 cells are responsible for decreasing inflammation as well as promoting immunity.

In fact, the simple act of breaking a sweat can provide a natural immunity against viruses. Sweating is the bodies natural cooling mechanism. The reason this can help support the immune system is because in order for our body to turn on the cooling system our body needs to have an elevated temperature. This elevated temperature creates an environment where the many viruses can’t survive. Plus, regularly breaking a sweat helps flush toxins from the system which supports a healthy immune system.

So even when the weather isn’t cooperating and it's cold, raining and dark, fight the urge to curl up on the couch. Instead, jump on your Peloton for a ride, go for a run or hit the gym! Your immune system and maybe even your waistline will thank you for it!

In summary, supporting yourself during the flu “season” isn’t all that complicated. It simply means doing the little things, remembering to thoroughly wash your hands, supply the body with the necessary nutrients for a restful night of sleep and not skipping workouts.

Until Next Time,

Attack Your Life With Passion! 

Brandon DiNovi

Brandon DiNovi
Co-Founder & CEO, RAM Advantage

Brandon DiNovi
Brandon DiNovi

Brandon DiNovi is the Co-Founder and CEO of RAM ADVANTAGE. He holds a doctorate degree as well as two bachelors in the field of human performance. He is also the author of American Strength: The Ultimate Guide To Health, Happiness and Success.

Disclaimer: The information, suggestions, and techniques offered in this blog are the result of the author’s experiences and are not intended to be a substitute for professional financial advice, medical advice, diagnosis, or treatment. Some articles are intended to influence the reader to purchase products or services. Before making a purchase, financial, medical or health decision the reader should contact a qualified professional. If you have questions or concerns, seek the advice of a financial consultant, physician or other qualified professional before practicing the techniques presented here.

In fact, you should always consult a qualified healthcare professional before beginning a new nutritional or exercise program. If you fail to do so, it is the same as self-prescribing, and neither the author nor RAM ADVANTAGE assumes responsibility. *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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