The Own It Show
This is The Own It Show. Where Everyday People Take Ownership to Create Extraordinary Success. Led by a couple who have influenced people at the highest level of the corporate, athletic, entrepreneur, and business world. We teach through science and data-driven methods to help you take true Ownership to lead through energy and influence. We don't just use our stories but tell stories of everyday people who through ownership created extraordinary success. These people have been in your shoes and ultimately excelled, whether it's leading a team of ten or ten thousand, building a business of one million or 100 million, winning one championship or ten, they all have one thing in common, OWNERSHIP. Success is different... be different... OWN IT.
The Own It Show
The Truth About ‘Cold & Flu Season’: Break the Dominos (Sunlight, Sleep, Sugar, & Stress)
Episode Overview
In this episode of The Own It Show, Justin Roethlingshoefer dismantles the myth that winter causes “cold and flu season.” He shows how a stack of lifestyle dominos—back-to-school schedules, less sunlight, more indoor time, circadian disruption (hello, daylight savings), lower movement, and sugar spikes—prime our immune systems for defeat. Then he lays out an actionable, step-by-step Own It Immune Protocol to stay resilient through the holidays so your household becomes the one everyone asks, “How are you never sick?”
Episode Highlights
- Domino #1: Back to School (Sept/Early Fall)
Less outdoor time & sunlight → lower vitamin D, more indoor exposure, schedule stress, earlier mornings → circadian disruption + reduced sleep quality. - Domino #2: Daylight Savings (Late Oct/Early Nov)
Earlier darkness → mood dips, lower activity, melatonin/cortisol rhythm thrown off → worse sleep, lower HRV, higher inflammation. - Domino #3: Sugar Season (Halloween → Holidays)
Candy/party foods → acute immune suppression for 4–6 hours post-load; repeat hits + late nights = rolling vulnerability. - Self-Fulfilling Slide
Less light & movement → lower VO₂ and energy → move even less → sleep & recovery worsen → immunity tanks. - Mindset Shift
It’s not an unstoppable winter force—it’s a predictable pattern you can interrupt.
The Own It Immune Protocol (Holiday Edition)
(Lifestyle first; supplements support but don’t replace habits. Not medical advice.)
Sunlight & Light Hygiene
- A.M. light (5–10 min) outdoors within an hour of waking to anchor circadian rhythm.
- Midday sun (10–20 min) to support vitamin D synthesis when possible.
- Evening: Dim house lights 2–3 hrs pre-bed; avoid overhead glare; use lamps.
Sleep & Rhythm
- Fixed sleep/wake window (±30 min) even on weekends.
- 3–2–1 wind-down: 3 hrs no heavy food/alcohol; 2 hrs no work; 1 hr no screens (or strict blue-light filters).
- Cool, dark room; nasal breathing; white noise if needed.
Movement & Breath
- Daily zone-2 (20–40 min) walk or easy cardio; add 10–20 min strength circuit 3x/week.
- Pattern-interrupt breath: 4–6 slow nasal breaths before meals & during stress to keep you parasympathetic.
Sugar & Party Strategy
- Protein-first at gatherings (20–30g) + fiber & fluids before dessert.
- One-plate rule; if sweets, pair with protein/fat to blunt spikes.
- Cut off caffeine by 10–11 a.m. to protect sleep.
Foundational Nutrition
- Daily anchors: protein (~0.7–1.0 g/lb goal weight), colorful produce, mineral-rich foods (red meat, seafood, eggs, dairy if tolerated,
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Resources:
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