Here's what I did to support myself (my personal protocol), and my fall wellness routine
Fever - chills and exhaustion: Here's what I did
One question I get often this time of year is "what can I do if I get sick"?
I definitely have a list of suggestions that I offer to group members, but today I wanted to share what I actually did this week when I came down with a fever - chills & felt awful.
So if that's interesting to you - keep reading (and save this email for later in case you need it!).
Need more help prepping for fall & winter?
🌞 I've extended the Quantum Winter Blueprint discount a few more days, and I am currently working on a few winter soup recipes (inspired by this week 😂) to add to the recipe ebook! Click here to grab it!
When seasons shift - we are more likely to get sick, and after doing Dr. Tom Cowan's New Biology Curriculum a couple years ago - I think this is really multifaceted.
I won't get into all that today 😅 - but I started feeling something coming on over the weekend, and it progressed into a full blown fever & chills on Monday.
So here's my protocol (*please don't take this as medical advice - I'm just sharing what I personally did*):
Free: Safe sun exposure while laying on the ground! (using MyCircadianApp vitamin D timer). UV, red & infrared are extremely powerful tools for the immune system and inflammation.
When you combine sunlight exposure with grounding - you synergistically enhance immune function, reduce systemic inflammation, and support cellular regeneration (plus it's free)!
When you get sick, your mitochondria actually generate more reactive oxygen species (ROS) as part of the defense response. At the same time, mitochondrial energy production can be impaired.
Methylene blue acts as an alternative electron carrier in the mitochondrial electron transport chain (ETC). It can accept electrons from NADH and donate them directly to cytochrome c, bypassing blocked complexes (especially Complex I and III).
This keeps ATP & cellular water production going and prevents electron “traffic jams” that would otherwise cause excess ROS and oxidative damage.
Key idea: MB keeps mitochondria producing energy efficiently even under stress.
Red and near-infrared light (600–1000 nm) directly stimulate cytochrome c oxidase (Complex IV) in the MItochondrial Electron Transport Chain.
Photons displace inhibitory nitric oxide (NO) bound at the heme-copper center of Complex IV.
This improves oxygen utilization, electron flow, and ATP synthesis.
The net effect is more cellular energy available for immune cells and repair processes.
Key idea: RLT improves mitochondrial throughput
Synergy Between MB and Red Light
This is where the combination becomes interesting:
MB absorbs red light (around 660 nm) and acts as a photosensitizer. When illuminated, it becomes more effective at shuttling electrons and stabilizing mitochondrial function.
The two interventions converge on cytochrome c oxidase: MB supplies electrons to it, and red light clears its bottleneck.
Together, they restore energy flow faster than either alone, supporting immune response, reducing fatigue, and limiting oxidative stress.
Some studies in neurodegeneration and sepsis models suggest MB + light can protect mitochondria from collapse during stress.
Why I always do the methylene blue + red light therapy combo at the first sign of illness:
Illness often begins with a temporary mitochondrial shutdown (increased ROS, less ATP & less cellular water). Early intervention with MB and RLT aims to:
Prevent prolonged mitochondrial dysfunction.
Support immune cell activation and proliferation.
Reduce the chance of “energy crash” that worsens symptoms.
Next step - Hydration with Quinton Minerals, Hydrogen Water & Hydrogen Inhalation:
Molecular Hydrogen (H₂) What it does:
Hydrogen is the tiniest antioxidant - it slips into cells fast and helps calm down the most damaging free radical (the hydroxyl radical).
It doesn’t just “scavenge”; it also tunes your body’s stress signals, switching on protective pathways like Nrf2 and turning down overactive inflammation pathways like NF-κB.
Whether you drink it in hydrogen-rich water or use inhalation, it raises hydrogen levels in your body within minutes.
Why I reach for it at the first sign of sickness
When you get sick, your mitochondria (your energy engines) take a hit. They produce more stress signals and less energy.
Hydrogen helps buffer that storm - calming excess inflammation while keeping your immune system strong and energy flowing.
Quinton Minerals (Marine Plasma) - I use isotonic when sick:
What it does
Quinton is essentially clean, filtered seawater - packed with electrolytes and trace minerals.
These minerals are the “spark plugs” for your enzymes and energy pathways.
Why I pair it with hydrogen
When you’re fighting something off, your body burns through minerals faster (especially if you’re sweating, running a fever, or not eating as much).
Quinton helps you rehydrate and restore your terrain, giving your cells the raw materials they need to function.
A few other supplements I add in:
Zinc, Vitamin C & Melatonin (I use Mitolife brand for all 3 & you can save with SarahK) - and yes - let me explain melatonin before I get chucked out of the Quantum/Circadian club 😅:
Zinc (with Copper)
Zinc is essential for immune cell activation and healthy mitochondrial function.
But here’s the catch: taking zinc alone for too long can block copper absorption. Copper is also critical - it supports enzymes like superoxide dismutase (SOD), which help your body manage oxidative stress.
It keeps the minerals in balance, so you get the immune-boosting power of zinc without accidentally creating a copper deficiency.
This combo is especially important if you’re using zinc short-term at the first sign of sickness but want to avoid any long-term imbalances.
Vitamin C
Vitamin C is both an antioxidant and a key player in collagen synthesis - keeping your tissues strong and resilient.
It also helps recycle other antioxidants like vitamin E and glutathione, making it a central hub for redox balance.
At the first sign of sickness:
Your body burns through vitamin C quickly during infection.
Supplemental vitamin C can help shorten the duration or lessen the intensity of colds, according to multiple meta-analyses.
Melatonin
Most people know melatonin as the sleep hormone, but it’s also one of the body’s most potent antioxidants.
At the mitochondrial level, melatonin helps neutralize excess free radicals and supports nightly repair cycles.
It also plays a role in immune regulation, preventing the kind of runaway inflammation that makes you feel worse when you’re sick.
At the first sign of sickness & during illness (this is the only time I will personally add in melatonin for myself)
Supplemental melatonin has been studied during acute illness for its antioxidant and anti-inflammatory properties. It’s not about taking it forever, but using it as a temporary ally when your body is under extra stress
🚨 It's very important to note that I personally don't take these supplements regularly & reserve them for times of sickness and high stress (in other words - I cycle them in as necessary).
Sauna & Hot baths
Raising your core temperature through heat (called thermotherapy) mimics a mild fever response.
A gentle increase in body temperature can stimulate heat shock proteins - molecules that help protect and repair cells under stress.
Heat also improves circulation and lymphatic flow, which supports immune cell movement and detoxification.
At the first sign of sickness
Using a sauna or soaking in a hot bath can give your body a controlled “mini fever” effect, helping immune defenses kick in faster.
Heat can also promote deep relaxation and parasympathetic activation - countering the stress response that often slows recovery.
The key is balance: if you’re already running a high fever, skip the extra heat. But at the very first signs (chills, aches, scratchy throat), sauna or hot baths can be a supportive nudge
I personally tend to stay away from cold therapy during illness, but I know some people who really like it.
Homeopathy: Acute Support When You Catch It Early
Homeopathy is different from supplements or over-the-counter meds, because it’s not one-size-fits-all. The best results come when a trained homeopath matches the remedy to your whole constitution. That said, I do keep a few remedies on hand for acute situations, because when you catch symptoms early, they can sometimes nudge things in the right direction.
Belladonna: My go-to if I feel a sudden scratch in my throat or heat building quickly. Belladonna fits when symptoms come on fast, with redness, heat, or tension.
Aconitum napellus (Aconite): If I’ve been out in cold weather and suddenly feel chilled, restless, or anxious, Aconite often matches that picture.
Gelsemium: When it feels like my body is turning to lead -droopy eyelids, fatigue, chills up the spine- Gelsemium is the one I think of.
Eupatorium perfoliatum: If the aches are so deep it feels like even my bones are sore, this remedy can fit that state.
Caveat: These are just examples of what has worked for me in acute scenarios. Because homeopathy is chosen by symptom pattern, not just the diagnosis (“a cold” or “the flu”), the most effective remedy for you may be totally different. That’s why the real power of homeopathy shows up when you work with a trained homeopath who can match a remedy to your unique constitution.
My general Fall Wellness Routine
Now - I'm not a huge fan of taking handfuls of supplements daily, but I do find a few to be useful - especially as seasons change & the body is more apt to go into "detox mode".
Shilajit (code Sarahk) - I have recently been using the Mitolife brand and LOVE it. I take this every morning before breakfast.
Quinton Hypertonic - I take this every morning on an empty stomach before my shilajit (hypertonic when I am not sick).
Digestive Enzymes - As seasons change - digestion can take a hit. These are my absolute favorite, and I take them with heavier meals as needed.
Hydrogen (code SARAHK)- Even if I am not sick - I drink hydrogen water & inhale hydrogen around 30 minutes a day to help buffer stress.
Hypochlorous acid nasal spray - code SARAHK - mimics what your immune system already produces, topical or nasal HOCl sprays can give your body an extra layer of defense.
Warm baths - going outside as often as possible - getting more sleep & more darkness go a long long way as well!
I cycle in and out of other supplements like desiccated organs, oysters, Body Bio PC, and adaptogens like Maca.
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