Lillian Wilson

Immune System Hacks by Matt Farr

‘Immune System Hacks’ is a comprehensive guide offering over 175 practical strategies to strengthen your immune system and well-being.

Immune System Hacks

With the ever-changing landscape of health challenges, the importance of a strong immune system is crystal clear, especially in the wake of the COVID-19 pandemic. Serving as our body’s dedicated protector, the immune system defends against harmful pathogens and contributes to our overall well-being.

In this quest for immune system resilience, ‘Immune System Hacks’ takes centre stage as a source of knowledge and practical advice. In this review, we will explore this enlightening book, discovering a wealth of insights and strategies that empower readers to boost their immune function and defend against health challenges.

Author’s background

Matt Farr, an experienced health coach with over 18 years of experience in health, fitness, and wellbeing, specialises in aiding individuals, both men and women, in rebalancing and fortifying their immune health.

Matt Farr (r)

Employing a comprehensive holistic approach that encompasses various disciplines like diet, lifestyle, movement, environment, and mindset, Matt facilitates healing and recovery for his clients.

He is a creator behind the ENERGIE Formula, an online program designed to combat fatigue, alongside several other health-focused online initiatives.

What is the book about?

‘Immune System Hacks’ provides a thorough manual for improving your well-being through a collection of more than 175 applicable tactics. The book outlines swift and implementable techniques for enhancing your immune system, enabling you to effectively counter the common cold in all seasons. It covers a variety of topics ranging from strengthening workouts to lifestyle choices, ecological mindfulness, immunity-boosting foods, and insights into the correlation between gut health and immunity. By embracing these simple tips you will enjoy the benefits of a stronger immune system throughout all year round.

Key takeaways from ‘Immune System Hacks’

The book is filled with immunity-boosting hacks. In this review, we have included the five most fundamental ones. But if you want to learn more ways of strengthening your immune system, you should consider reading ‘Immune System Hacks’ yourself.

1Strengthen mitochondria

A fundamental insight from the book is that mitochondria, tiny powerhouses in our cells, are closely linked to our immune system’s strength. These powerhouses convert oxygen and nutrients into energy called ATP, which powers vital biological processes. Having enough energy is key for our immune system to fight off infections well. Feeling tired when we are sick shows that our immune system needs more energy. Elevating ATP production by enhancing mitochondrial quantity and size, through practices like exercise and cold exposure, strengthens immunity.

2Avoid lights before bedtime

The book highlights the intertwined relationship between immune health and sleep quality, with light playing a pivotal role. Light influences the body’s internal clock, and its type and intensity trigger physiological responses. Melatonin, a hormone regulating sleep and immunity, is released in darkness. Melatonin modulates immune responses based on circumstances, but exposure to light at night, especially close to bedtime, disrupts its production. Bright or blue light from screens hampers melatonin release, affecting immune regulation. To bolster immunity and achieve restful sleep, reducing nighttime light exposure – especially blue light – is recommended. Strategies like minimising light exposure, using device filters, or using blue light-blocking eyewear can enhance immune responsiveness.

3Keep your microbiota in balance

One more key takeaway from the book emphasises the profound influence of gut microbiota – tiny organisms within us – on immune health. These microbes combat harmful agents, regulate the immune system, and create essential nutrients, training the immune response. Sustaining a harmonious balance between beneficial (85%) and harmful (15%) bacteria, alongside diverse strains and ample volume, is pivotal for these functions, as imbalances relate to health issues, especially in the gut and brain.

Diet is a cornerstone, with certain foods upsetting or enhancing this balance. Beneficial foods include prebiotic-rich options like oats and bananas, as well as resistant starch sources such as cooled potatoes. Polyphenol-rich foods and fermented options like sauerkraut aid microbiota health. Detrimental foods encompass alcohol, refined carbs, and sugary products. Chlorinated water also disrupts the gut balance. Stress reduction, nature exposure, social interaction, exercise, sleep, quitting smoking, and careful antibiotic use enhance gut health and, in turn, make the immune system stronger.

4Slow down

The book suggests that stress is not just caused by life situations; the fast pace of modern life is a big source of stress. Trying to keep up with this busy pace makes us anxious and weakens our immune system. The solution is simple: slow down and stop chasing after more things like money or experiences. Nature shows us how to do this. It works at its own pace and still gets a lot done. It has seasons for starting new things, working, harvesting, and resting. Following nature’s rhythm is smart. If we are always rushing like in summer, we use up resources and harm ecosystems. Instead, going along with nature’s cycle brings better results and makes us healthier. Slowing down actually helps us do better, just like nature does. Our immune system does well when we match nature’s pace.

5Include different types of exercise in your routine. Your body loves variety

Exercise plays a significant role in boosting immune health, with different types and intensities offering specific advantages. Exercise greatly supports immune health, and different types offer unique benefits. High-intensity interval training (HIIT) improves mitochondrial function and antioxidant systems. Resistance training reduces chronic inflammation. Aerobic exercise helps immunity but should be kept under an hour. Eastern practices like yoga and Tai Chi lower stress and enhance immune function. To maximise immune benefits, diversify your exercise routine, alternating between different types and taking necessary rest days.

Overall rating & strengths and weaknesses, according to readers’ reviews

The book has received 4.7 ⭐️ from readers on Amazon.


  • Provides practical and easily applicable ideas for enhancing overall well-being, particularly beneficial for individuals with busy lives and stress-related challenges.

  • Emphasises the connection between mental health and immune function, expanding beyond well-known concepts of healthy eating and sufficient sleep.

  • Presents information in a clear and concise manner.


  • Ambiguity regarding the efficacy of some hacks due to the complexity of the immune system and various inputs.

  • An overwhelming quantity of hacks without a clear order of effectiveness or scientific basis.

  • Certain hacks present widely familiar concepts, possibly reducing the book’s appeal to readers seeking deeper insights.

Best quotes from ‘Immune System Hacks’

“Studies show that short intense forms of HIIT such as Tabata training are the most effective way to improve mitochondrial function, which improves immune health. These workouts are also more effective at strengthening the body’s antioxidant system (which reduces oxidative stress and inflammation) than longer workouts.”
“Research shows that a lack of exposure to nature and animals is also detrimental to mental health, further weakening immunity. One study found that depression levels are higher in adults who grow up in city environments without a pet. Pets also improve mood, lower stress, and encourage you to be more active (dogs especially), all of which improve immunity.”
“Other research shows that those following a spiritual or religious path cope better with stress, experience greater peace and calmness, socialize more, and have greater satisfaction in life – all proven to bolster immune function.”

Final takeaway

‘Immune System Hacks’ by Matt Farr serves as a valuable resource for individuals seeking to enhance their immune health through a holistic approach. The author’s background as an experienced health coach adds credibility to the book’s content, which offers over 175 actionable tactics for strengthening the immune system. With a focus on diverse strategies ranging from strengthening mitochondria and managing light exposure to maintaining a balanced gut microbiota, the book covers various dimensions of well-being.

Readers looking to optimise their immune function through practical lifestyle habits will certainly benefit from this read.

Where to buy

You may purchase ‘Immune System Hacks’ on Amazon at the best price. It is available in paperback, audio and Kindle versions, so you may choose an option that appeals to you the most.

Healthypedia FAQ

The book combines practical insights with scientific knowledge. While some tips may have stronger scientific backing, others are based on traditional practices and anecdotal evidence.

Yes, the book delves into the role of nutrition in immune health. It offers suggestions for immune-boosting foods and highlights the importance of a balanced diet.

Absolutely, the book explores the benefits of different types of exercises, from high-intensity interval training (HIIT) to aerobic workouts. It emphasises the significance of physical activity in enhancing immune function.

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