CW Vol 2 Ed. 39 - Colds & Flus 101: Contagion, Myths, and Real Fixes
Fall in Maine means flannel shirts, hot coffee… and unfortunately, the return of colds and flus. Neuroscientist Dr. Andrew Huberman recently shared the science of how these viruses really spread, when you’re most contagious, and what actually works to prevent them. Spoiler: the biggest risk might be right under your nose (literally).
How Colds & Flus Sneak In
Cold virus can survive up to 24 hours on a doorknob, phone, or coffee pot handle.
Flu virus is weaker — only about 2 hours.
Your skin is a superhero cape. Touching a surface won’t infect you.
The problem? Your eyes, nose, and mouth are open doors.
Most infections happen when we deliver viruses to ourselves by rubbing eyes, scratching noses, or chewing pens.
“If you’re coughing, sneezing, blowing your nose, and telling people ‘I’m not contagious, you’re lying.”
— Dr. Andrew Huberman
🤧 When Are You Contagious?
Colds
Most contagious when symptoms are at their worst (sneezing, runny eyes, stuffed up).
Myth: “After a couple days I’m not contagious anymore.” → FALSE. If you’ve still got symptoms, you’re still spreading.
Flu
You can be contagious 24 hours before symptoms start.
Most contagious during the 3 days of peak symptoms (fever, cough, aches).
Prevention That Actually Works
Vitamin D: 1,000–2,000 IU/day is safe for most adults. Especially important in Maine winters.
Zinc: 90–100 mg/day at the first sign of a cold can shorten it. Take with food.
Vitamin C: Mega-dosing doesn’t work (and may upset your stomach).
Echinacea: Weak evidence, not reliable.
NAC (N-Acetyl Cysteine): Loosens mucus, may lower flu risk, and helps clear sinuses.
Conscious Awareness, Not Fear
You don’t have to stop shaking hands at work — but during cold & flu season, a little extra caution helps.
With family and friends, you might think twice about hugs or cheek-kisses if you’re trying to avoid getting sick.
Remember: viruses spread most often when we deliver them to ourselves by rubbing eyes, scratching noses, or touching our mouths.
A little awareness during peak cold & flu season goes a long way.
Quick Tip: Cold & Flu Defense
Wash hands before eating or touching your face.
Wipe down shared tools, phones, and handles.
Add Vitamin D as days shorten.
If you’re coughing/sneezing → stay home if possible.
Bonus tip: Sleep. Skipping rest triples your risk of catching a cold.
Colds and flus aren’t just “out there” waiting to pounce. They’re hitchhiking on your hands, catching a ride to your eyes and nose. A little awareness, some Vitamin D and zinc, and respect for coworkers when sick can keep our crews — and families — healthier this season.
Learn More
Listen to Dr. Andrew Huberman’s podcast where he discusses in depth the prevention and treatment of colds and flus here. This is a lengthy podcast, but there are time stamps so you can easily listen in bite sized pieces!
View this newsletter here.
9/24/2025
CW Vol 2 Ed. 31 - Colon Cancer: Preventable. Detectable. Treatable.
Colon cancer is on the rise—especially in younger adults—but it’s also one of the most preventable forms of cancer. In this issue, we’re covering the signs to watch for, screening options that save lives, and everyday strategies to lower your risk. Whether you’re 28 or 58, now is the time to take charge of your colon health.
🔍 Know the Symptoms
Colon cancer often starts subtly, but some signs shouldn’t be ignored:
Persistent changes in bowel habits (constipation, diarrhea, or narrowing of stool)
Blood in or on your stool
Frequent gas, bloating, or abdominal pain
Unexplained fatigue or weight loss
A sense that your bowel doesn’t empty completely
If something feels off, trust your gut—talk to your doctor.
Colon Cancer Screening Options
Experts now recommend regular screening beginning at age 45, or earlier if you have risk factors such as family history or chronic digestive issues.
Your screening options include:
Cologuard® (At-home DNA test)
✔ Non-invasive, no prep.
✔ Recommended every 3 years.
✔ Great for average-risk individuals.
Colonoscopy
✔ Detects and removes polyps in one visit.
✔ Recommended every 10 years for low-risk patients.
Enrolled in our medical plan? Call Valenz Health at (877) 438-5479 to schedule your colonoscopy screening—at no cost to you. When you go through Valenz, even if polyps are found and removed during the procedure, you won’t receive a surprise bill. It’s all covered.
🌿 Preventing Colon Cancer from the Inside Out
Colon cancer often develops silently over time—but many of the root causes are within your control. Focus on prevention by supporting your body’s gut health, immune function, and detox pathways. Here’s how to take action:
Avoid Ultra-Processed Foods & Red Meats
Diets high in processed meats and low in whole foods are linked to increased colon cancer risk.
Limit bacon, hot dogs, and deli meats, and focus on lean, clean protein sources.
Check Your Vitamin D Levels
Low vitamin D has been associated with higher colorectal cancer risk. Functional medicine providers recommend maintaining levels between 50-80 ng/mL. Ask your doctor about testing and appropriate supplementation.
Manage Stress & Prioritize Sleep
Chronic stress and poor sleep harm gut health and immune regulation—both key to cancer prevention.
Practice mindfulness, get 7–9 hours of sleep, and aim for regular sleep-wake cycles.
🥦 Prioritize Fiber Every Day
Fiber feeds your gut bacteria and keeps digestion moving, reducing the time potential toxins spend in your colon.
Aim for 25–35g of fiber daily from vegetables, fruits, legumes, seeds, and whole grains. For reference, a cup of cooked broccoli contains about 5 grams of fiber and a medium apple has about 4.5 grams of fiber.
Cruciferous vegetables like broccoli, Brussels sprouts, and cabbage support liver detox pathways and help the body clear harmful compounds.
Exercise Regularly
Physical activity lowers inflammation, improves insulin sensitivity, and helps regulate digestion.
Just 30 minutes a day can reduce colon cancer risk by up to 50%.
🧫 Support a Healthy Microbiome
A diverse microbiome is protective. Add fermented foods like yogurt, kefir, kimchi, and sauerkraut.
Rotate your produce—different plant types feed different beneficial bacteria.
Learn More
For FAQs on the Cologuard at home test click here.
Curious about which foods are high in fiber? Click here.
View this newsletter here.
7/30/2025
CW Vol 2 Ed. 22 - The Mineral You’re Missing: Why Magnesium Matters
For the job site, the office, and home—magnesium is a powerhouse nutrient you shouldn’t overlook. Whether you’re lifting rebar, managing logistics, or juggling work and family, magnesium plays a critical role in keeping your body and mind functioning at their best. Yet most Americans don’t get enough of it—and deficiency can quietly affect energy, sleep, focus, heart health and even mental health.
What Magnesium Does
Magnesium supports:
Muscle and nerve function (important for job performance and recovery),
Bone strength (especially critical in physical labor),
Heart rhythm and blood pressure,
Mood, stress response, and sleep; and
Cognitive clarity and memory.
Dr. Leigh Erin Connealy, a leading integrative physician, emphasizes magnesium’s essential role in mental wellness, immune strength, and disease prevention. She explains how it:
Regulates cortisol (your stress hormone),
Supports GABA, a neurotransmitter that calms the nervous system,
Fuels your cells with ATP, essential for brain energy,
Plays a role in cancer prevention by maintaining healthy cellular function and DNA repair.
She frequently recommends magnesium as part of a personalized wellness plan, especially for patients with anxiety, poor sleep, or high inflammation.
💧 Bath & Foot Soaks: Natural Stress Relief
Topical magnesium is a powerful and easy way to support relaxation. Dr. Connealy recommends magnesium baths or foot soaks as an effective method to absorb magnesium transdermally (through the skin), particularly for those dealing with stress, muscle fatigue or trouble sleeping.
Try This:
Bath: Add 1–2 cups of Epsom salt (magnesium sulfate) to warm water and soak for 20 minutes.
Foot Soak: Add ½ cup to a basin of warm water for a 15-minute calming ritual after a long day.
Magnesium Lotion: Products like Earthley’s Good Night Lotion combine magnesium chloride with soothing ingredients like shea butter and lavender to promote restful sleep and ease muscle tension—especially helpful for construction workers and busy people alike.
Types of Magnesium
And what they are best used for:
Magnesium Glycinate: Anxiety, sleep, muscle recovery. Gentle and calming—great for restful sleep and mental wellness.
Magnesium Citrate: Constipation, digestion. Can have a laxative effect.
Magnesium Malate: Fatigue, muscle pain, energy. Helps with chronic soreness or burnout.
Magnesium Threonate: Focus, memory, brain fog. Crosses blood-brain barrier—supports cognitive health.
Magnesium Sulfate (Epsom Salt): Baths & foot soaks. Absorbed through skin or muscle relaxation and stress relief.
Magnesium Chloride: Topical sprays, soaks or lotions. Absorbed through skin for muscle relaxation and stress relief
How much? Dr. Connealy typically recommends 400–700 mg/day of elemental magnesium, with up to 1,000 mg/day used therapeutically under supervision, especially for patients with cancer, adrenal fatigue, or chronic stress. Higher doses are often split into 2–3 servings to improve absorption and reduce side effects. Her guidelines reflect functional medicine practices and are generally higher than the standard NIH recommendations. Work with your healthcare provider to determine the right amount for your individual needs.
Quality Supplements Matter!
Not all supplements are created equal—some contain fillers, low-quality forms, or inaccurate labeling. That’s where Supp.co helps.
🔍 Supp.co is a science-based tool (currently in Beta) that lets you:
• Check brand purity and potency
• See if a product is third-party tested
• Access user reviews and research links
Try it at www.supp.co—it’s free during Beta testing, as of the date of publication of this Newsletter!
View this Newsletter and links to resources here!
Or use these links to learn more:
How does magnesium help prevent Cancer? Read this.
Great discussion between Dr. Connealy and JJ Virgin on nutritional principles! Listen here.
5/22/2025