How To Boost Your Immunity - Magical Mushroom Recipes!
Flu season is here, and that often means one thing: more chances to get sick. Whether it's a lingering cold or a bout of the flu, illness disrupts everything. Productivity plummets, workouts get skipped, and our energy levels hit rock bottom. But even beyond the practical impacts, being sick just feels miserable. Preventing illness isn’t just about staying efficient; it’s about feeling good in your own skin.
Now more than ever, supporting your immune system should be a top priority. As a nutritionist and strength training coach, I could see the trend: every year, between October and January, there would be a huge dip in my clients’ immunity. So now, with every new client, we take the time to discuss how to keep our immune system kicking even during the worst months of the year! And it’s not complicated! Oh, and I’ve got a few recipes to share with you to help as well!
Simple Steps for Strong Immunity
Let’s start with the basics.
Sleep is your body’s master reset button. Prioritize 7-9 hours a night to give your immune system the rest it needs to fight off invaders.
Handwashing is another small but mighty habit. It’s not glamorous, but keeping your hands clean can stop a lot of germs from getting in. Wash with soap and hot water for at least 20 seconds whenever: you get back inside the house from being out; after you’ve touched someone else; if you’ve been on public transit; If you can’t wash your hands right away, and you don’t have a bottle of hand sanitizer nearby, it’s not the end of the world, BUT I would recommend you try to be extra aware of keeping your hands away from your mouth, your nose, and your eyes (yep, rubbing those beautiful peeps of yours is a great way to get sick!).
Nutrition is fundamental: take the sugar down a notch. Studies show a clear connection between sugar spikes and a suppressed immune system. Especially during the holiday season when temptations abound, you’re going to want to be aware of your indulgences!
Beyond these foundational habits, I want to highlight one of my favourite tools for supporting immunity: mushrooms. These aren’t the button mushrooms you toss in a salad, although those are delicious and super healthy as well. I’m talking about medicinal mushrooms like Reishi, Lion’s Mane, Cordyceps, and more. I’ve found that incorporating them into my daily routine has led to increased energy, a greater sense of calm, less brain fog, and, yes, definitely improved immunity.
The Science of Mushrooms for Immunity
Medicinal mushrooms have been used in traditional medicine for centuries, and modern research is catching up to their benefits. They’re packed with beta-glucans, compounds that enhance immune response by stimulating white blood cells.
Here’s a closer look at my go-to mushrooms:
Reishi: Known as the “queen of mushrooms,” Reishi is famous for its calming effects. It helps balance the immune system, ensuring it doesn’t overreact to harmless triggers while staying strong against actual threats. In many cultures, Reishi (or Ling Zhi) is known as a mushroom of “immortality” for its ability to lengthen life. Perhaps this came about as a result of a more robust immune system amongst its users?
Turkey Tail: A star for gut health, Turkey Tail contains prebiotics that support a healthy microbiome. Since so much of the immune system is rooted in the gut, this mushroom is a must-have.
Cordyceps: If you’re feeling fatigued, Cordyceps is your ally. It boosts energy production at the cellular level and supports lung function, making it especially helpful during respiratory illnesses.
Shiitake: Beyond being delicious, Shiitake mushrooms help increase antibody production, giving your immune system extra tools to fight infections.
Maitake: Packed with immune-boosting beta-glucans, Maitake mushrooms are another heavy hitter. They also support healthy blood sugar levels, which is important for overall wellness.
Lion’s Mane: While it’s best known for cognitive support, Lion’s Mane also has anti-inflammatory properties that benefit overall health. A healthier body is a stronger one, and Lion’s Mane is a great all-rounder.
Chaga: This antioxidant-rich mushroom helps neutralize free radicals, reducing oxidative stress. A less stressed body is a better defender against illness.
You can incorporate all or some of these mushrooms into your daily diet. With my clients, I usually recommend a mushroom based on their needs. So if I’ve got a client dealing with brain fog, or post-concussion syndrome, I suggest Lion’s Mane. For someone looking to boost their immunity, I usually suggest either Reishi or Chaga. Reishi is also tremendous for stress! During cold and flu season, I like to recommend a blend of several mushrooms to ensure we’re hitting our immune system from all sides.
Traditionally, these mushrooms would just be incorporated into your diet - so grab some garlic and butter and sautée those Lion’s Manes right up! But most of my clients opt for taking a mushroom capsule or powder for ease of use, and to make sure they’re getting it in every day.
My Trusted Source for Mushrooms
So, that brings us to the next question: where do I get my mushroom capsules from? You know how much time and research I put into finding quality protein powder, well I’m no different with my mushrooms!
With so many mushroom companies out there, it can be overwhelming to choose one. I’ve been using Stay Wyld Organics, a local company that grows all their mushrooms right here, instead of importing them from overseas. As you all know, I take my supplements very seriously. I prefer to lean on my food to do the heavy lifting, but there are a handful of supplements that I find essential. That being said, there is SO much low quality product on the market, especially within the mushroom world! So before I buy any products, I do research. And I don’t mean I google a few reviews: I call the companies, ask them for their quality control reports, have them take me through their entire supply chain process, I get deep. Quality matters when it comes to supplements.
When I reached out to the Stay Wyld to get more info on their products, they connected me with the CEO and Founder, Chris Brown, directly. He took the time to speak with me personally, share their process, and answer all my questions.
And I heard all the right answers, which gave me the confidence I needed. Mushrooms are going through a HUGE boom right now, but almost every company I contacted was using imported mushroom powder that was almost always combined with brown rice powder. So each capsule ended up being more rice than ‘shroom. On top of that, the quality control overseas is not always the best, with many reports I read showing high levels of heavy metals (likely from air pollution). The levels were always “within an acceptable range”, but I’d prefer none as opposed to even a bit.
Chris’ mushrooms are all grown locally and organically, we aren’t dealing with Brown Rice Powder, and quality is their lodestar. Their commitment to transparency and keeping things local won me over, and now I recommend them wholeheartedly.
Your Immune System is Worth It
Staying healthy isn’t just about avoiding sick days; it’s about feeling vibrant and energized. This flu season, prioritize habits that strengthen your immune system. Sleep well, wash your hands often, avoid sugar and consider the power of mushrooms as a natural and effective way to boost your defenses.
Now check out my recipes and let me know what you think! For all these recipes, I started by using Stay Wyld’s capsules, which I would just pop open and add, but now I’ve been buying the bulk powders from them and just scooping it in.
Mocha Reishi Coffee
Benefits: Combines the alertness from coffee with reishi’s immune-boosting and relaxing properties, creating balanced energy.
Ingredients:
1 cup freshly brewed coffee (or decaf)
1 tsp Reishi mushroom powder (Stay Wyld’s Stress Less Reishi)
1 tsp unsweetened cocoa powder
1 tbsp unsweetened cashew milk
Pinch of cinnamon
Directions:
Stir the Stress Less Reishi and cocoa powder into the coffee. Add cashew milk and sprinkle with cinnamon for a rich and warming drink.
Spiced Reishi Chai Tea
Benefits: Combines the antioxidant and anti-inflammatory properties of chai spices with reishi's stress-reducing, immuno-boosting, effects.
Ingredients
1 cup brewed tea (unsweetened)
1 tsp Reishi mushroom powder (Stay Wyld’s Stress Less Reishi)
½ tsp cardamom powder
¼ tsp ginger powder
¼ tsp cinnamon powder
1 tsp unsweetened coconut cream
Directions:
Whisk the Stress Less Reishi powder, cardamom, cinnamon and ginger into the hot tea. Stir in coconut cream for a hint of richness.
Chaga Vanilla Latte
Benefits: Calming and nourishing, this latte is a perfect alternative to regular coffee with added adaptogenic benefits.
Ingredients:
1 cup unsweetened oat milk
1 tsp Chaga mushroom powder (Stay Wyld’s Be Well Chaga)
½ tsp vanilla extract
1 tsp coconut butter (or ghee for richness)
Pinch of nutmeg
Directions:
Warm oat milk, then blend with Stay Wyld’s Be Well Chaga powder, vanilla, coconut butter, and nutmeg until frothy. A smooth and cozy drink.
I know I said 3 recipes, but what the heck! Here’s a bonus one:
Blueberry coconut lion’s mane bliss
Ingredients:
½ cup frozen blueberries (carbs)
½ medium banana (carbs)
1 scoop vanilla protein powder (protein)
1 tsp powdered lion’s mane mushroom (Stay Wyld’s Brain Food Lion’s Mane)
1 tbsp almond butter (fat)
½ cup coconut milk (fat)
½ cup water
Directions:
Blend all ingredients until smooth. Adjust the thickness with water if needed.