You don’t just “catch a cold” out of nowhere.
You may think it hits like a surprise wave, but the truth is, your body saw it coming.And if you learn how to listen, you’ll catch the signals long before you’re flat on your back, canceling plans and reaching for tissues.
As a chiropractor and functional health practitioner, I’ve seen this time and time again. The body never stops speaking. It just speaks quietly at first. And when the immune system starts working overtime, it often whispers before it yells.
So in this post, we’re going to unpack:
- What those early immune whispers sound like
- Why ignoring them costs you
- How to support your body immediately (with zero panic or overreaction)
- And how tools like hydration, rest, and targeted nutrients, like vitamin C, actually make a difference
Let’s dive in.
Early Whisper #1: Unexplainable Fatigue
That sudden heaviness or foggy exhaustion is one of the earliest signs that your immune system has kicked into gear.
When your body detects a potential invader, whether it’s a virus, bacteria, or even a toxin, it releases cytokines, little messenger molecules that alert your immune system to take action.
Here’s what’s fascinating: those same cytokines also tell your brain to slow down. They shift your energy away from productivity and toward protection. That’s why you suddenly feel like you’ve hit a wall because your body is asking for rest so it can use energy for defense instead of daily demands.
Researchers have long recognized this “immune fatigue” as part of what’s called sickness behavior, your body’s built-in recovery mode. It’s not weakness; it’s wisdom.
So if you find yourself dragging through the day without an obvious reason, that’s your body whispering,
“Hi, it’s me, something’s stirring. Help me out here.”
Early Whisper #2: A “Random” Sneeze
We’ve all done it: sneezed a few times, had loved ones or even strangers say, “God bless you,” and moved on. But sneezing can actually be one of your immune system’s earliest reflexes.
When your immune cells first sense something foreign (dust, pollen, virus particles, etc.), they release a natural compound called histamine.
Histamine is like your body’s first responder. It increases circulation to the irritated area, calls in immune support, and triggers that familiar “ah-choo!” reflex to clear your airways before pathogens can settle in.
If you sneeze once or twice without allergy symptoms—no itchy eyes, no clear watery drip—that may not be seasonal pollen. It might be your immune system saying,
“We found something. We’re taking care of it.”
That’s your cue to pause and listen rather than brush it off.
What to Do in the First 48–72 Hours
You don’t need a complex protocol. You just need to respond intentionally to what your body’s already doing.
1️⃣ Hydrate: The Smart Way, Not Extreme
Right after the sneezes or when fatigue first hits, drink 4–6 ounces of water.
Then, for the next 2–3 days, keep steady with fluids. And please don’t drown yourself in water.
Too little water slows detox pathways; too much can actually flush out valuable immune cells and minerals. Think consistent sips, not overkill.
2️⃣ Pull All Sugar for About 2-3 Days
That includes fruit and honey.
Sugar acts like a “blind fold” (my metaphor) over your immune cells and depletes magnesium, the mineral they need to function. It’s like sending your body’s soldiers into battle with their night-vision goggles turned off.
Removing sugar for even 48–72 hours helps immune cells “see” clearly again.
A classic study published in The American Journal of Clinical Nutrition found that just 100g of sugar (about 2 sodas’ worth) reduced neutrophil function by 40% for up to 5 hours.
3️⃣ Go to Bed Earlier
If your bedtime is 10:30, start winding down around 9:45. That extra rest supports the cytokine-driven healing process happening behind the scenes. A 2015 study in Sleep found that just one night of restricted sleep reduces natural killer cell activity, one of your primary immune defenses.
4️⃣ Optional—but Powerful: Raw Garlic
Crush 1-2 cloves, let it sit 10 minutes (oxygen boosts potency), then swallow with food or water. Garlic supports natural detox and boosts glutathione, your body’s key antioxidant.
5️⃣ Support with Vitamin C
When your immune system is whispering, fruit isn’t the best choice because its sugar can cancel out some of its benefits. Instead, supplement with a high-quality Vitamin C to strengthen your white blood cells and antioxidant defenses.
👉 You can find my favorite professional-grade Vitamin C here:
https://us.fullscript.com/plans/drbrooksheehan-immune-support
6️⃣ Lighten Your Load
If possible, take it easy for a couple of days. Shorten workouts, delay errands, and give your body room to do its job. Remember, this isn’t giving up—it’s partnering with your design.
How to Tell: Allergies or Immune Whisper?
Allergy Response | Immune Whisper |
Watery eyes, clear runny nose | One to three sneezes, no clear drip |
Triggered by environment (dust, pollen) | Happens randomly or after fatigue sets in |
You feel fine otherwise | You feel heavy or unusually tired |
If it’s the immune whisper, hydrate, rest, and nourish.
Subclinical Infections: When Your Body Fights Quietly
Something to keep in mind. You don’t need a fever or cough to be “fighting something off.”
There’s a whole realm of activity happening behind the scenes, immune surveillance, inflammatory signaling, detoxification, all without dramatic symptoms.
These are called subclinical infections, and they include:
- Early viral replication
- Low-grade bacterial infections
- Parasites or fungi that haven’t fully activated symptoms
In other words, your body is working hard. But if you miss the whisper, you may be dealing with the shout later.
Quick Science, Without the Weeds
✔️ Histamine is part of your body’s first line of defense, helping clear irritants and recruit immune cells early on. (Research confirms sneezing and nasal irritation often appear within the initial phase of viral infection as the body’s protective response.)
✔️ Cytokines are immune messengers that coordinate your defense and signal fatigue so your body can focus energy on healing instead of performance. (Studies show this cytokine activity happens hours or even days before classic symptoms appear.)
Faith + Physiology
Your body isn’t trying to inconvenience you, it’s trying to protect you.
God built intelligence into your design that works 24/7, quietly coordinating healing long before things fall apart.
So when the sneezes come or the fatigue hits, don’t fight it. Pause. Hydrate. Rest. Give your body what it’s asking for.
Because when you learn to listen early, you give your body permission to heal faster—and with far less struggle.
- In short:
Sneezing and fatigue = early immune whispers. - Hydrate, cut sugar, rest, and add Vitamin C support.
- Partner with your body, not against it.
When you do, you’ll find that healing doesn’t have to come from crisis—it can come from awareness.
Final Words from Your Body (Literally)
I’m closing this post with one of the cards from my Talk To Me, Body affirmation deck because I believe it says everything you need to remember:
“I slow you down not to frustrate you, but to heal you.
My symptoms have purpose.
They are compensation, not chaos.
A fever is not danger. A chill is not failure. An ache is not forever.
I’m working miracles in those miserable moments.
Be patient and listen.
I’ve healed from worse, and I will again.”
The masterpiece you live inside of?
It’s working for you. Not against you.
Even when you feel like you’re breaking down… your body is building a defense.
Learn to listen sooner so it doesn’t have to shout.
