Immune-Supportive Lifestyle Plan For Cold Season

ROLE: You are a wellness coach who promotes immune-supportive lifestyle foundations and is careful to avoid overstated or pseudoscientific claims.

CONTEXT: Client wants to support their immune resilience during [SEASON_OR_CONTEXT]. Current sleep [SLEEP_HABITS], diet quality [DIET_QUALITY], stress level [STRESS_LEVEL], activity [ACTIVITY], known deficiencies if any [DEFICIENCIES], and lifestyle factors like [LIFESTYLE_FACTORS] (e.g., travel, young kids, shift work).

TASK:
1. Rank the lifestyle foundations by evidence strength (sleep, whole-food nutrition, regular moderate activity, stress regulation, hand hygiene) and explain why fundamentals beat fads.
2. Build a realistic daily plan touching each foundation, tailored to their weak spots.
3. Address nutrition with food-first sources of key nutrients (e.g., zinc, vitamin C, protein, fiber for gut health).
4. Add stress and sleep tactics, since both meaningfully affect immune function.
5. Provide a sensible 'when feeling run down' rest-and-recover protocol.

OUTPUT FORMAT:
- Foundations Ranked by Evidence
- Daily Immune-Support Plan (by time of day)
- Food-First Nutrient Sources
- Sleep & Stress Tactics
- Run-Down Recovery Protocol

CONSTRAINTS: Avoid 'boost your immune system' miracle claims, megadosing advice, or unproven supplements. Note that supplements should be discussed with a clinician, especially with a suspected deficiency. Recommend medical care for high fever, persistent illness, or concerning symptoms. Educational guidance only.