S13 EP13: Are you sick of getting sick? Here’s how to build your immunity.
The Thick Thighs Save Lives Podcast
Constantly Varied Gear
4.9 • 724 Ratings
🗓️ 10 February 2026
⏱️ 76 minutes
🧾️ Download transcript
Summary
Cold and flu season is brutal! If you feel like you’re catching everything, this episode is for you.
In this conversation, we break down what immunity actually is, why getting sick doesn’t mean your immune system is “weak,” and the real reasons so many people struggle to recover well during winter months.
This is not an episode about miracle supplements or biohacks. It’s about the everyday levers that actually build a resilient immune system: sleep, food, hydration, movement, stress, and recovery.
If you’re tired of feeling run down, constantly sick, or like one cold completely derails your routine, this episode will change how you think about immunity.
What We Cover:
Why getting sick doesn’t mean your immune system is failing
How mental health, stress, and sleep directly impact immunity
Why under-eating and dieting can suppress immune response
The role of hydration, circulation, and mucous membranes
How movement helps recovery (and when it hurts it)
Which biohacks have evidence behind them
Supplements that support immunity and why they’re not magic
What to do immediately when you feel a cold coming on
Subscribe, like, and share this with someone who’s been sick all winter 💛
(00:00:00) Welcome to the podcast!
(00:00:53) Emotional support mics, kids, germs, and why immunity matters
(00:07:23) Kelsea’s personal story connecting immunity and mental health
(00:12:45) Getting sick vs. not recovering well
(00:17:50) Sleep: when your immune system actually works
(00:28:40) Calories, dieting, and why under-fueling hurts immunity
(00:33:25) Hydration, mucous membranes, and humidifier love
(00:40:03) Movement, circulation, and “sweating it out”
(00:45:50) Biohacks: cold exposure, acupuncture, and nervous system regulation
(00:54:30) The truth about supplements
(01:01:22) What to do at the first signs of feeling sick: response support
(01:05:45) Wearables, summary and what Rachael does when she’s getting sick
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Transcript
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| 0:00.0 | There's some truth to being like, well, sometimes it's bad luck when you get sick, but you do have a lot of input and a lot of levers that you can pull when it comes to recovery. |
| 0:10.5 | And we want to help you to just pull those levers. |
| 0:12.6 | That is why when we get sick, we feel so much more tired. |
| 0:18.1 | You're not able to regenerate those if you're not getting any sleep. |
| 0:22.9 | Your immune system is the most energy expensive system in your body. Calories are energy. Okay, if you |
| 0:33.0 | are in a deficit of energy, then your immune system is not going to be functioning at its top peak. |
| 0:40.9 | So if your diet is not supporting a healthy immune system, supplements are going to do |
| 0:46.5 | shi. Supplements aren't going to do shit. |
| 0:49.1 | Hi guys and welcome back to the Thick Thigh Save Lives Podcast. |
| 0:56.6 | I'm Kelsey. |
| 0:57.5 | I'm Rachel. |
| 0:58.1 | I just thought that would be a better conversation with our friends. |
| 1:01.8 | Yeah, yeah, yeah, yeah, yeah. |
| 1:03.5 | So sorry to just start recording in the middle of your sentence, but I just thought, like, |
| 1:09.9 | why would we have this conversation without our friends or friends are waiting? |
| 1:14.6 | Why not let our friends in on our conversations? |
| 1:18.4 | So I said, are you going to hold that thing again this week? |
| 1:23.9 | It's my emotional support. |
| 1:25.3 | It's my emotional support, Mike. |
| 1:29.0 | It's my steel lovey. |
| 1:31.2 | I'm just going to hold on to it and hope that my words are meaningful to my friends. |
| 1:38.6 | And I will hug my mic. |
... |
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