Categories
Big Picture Movement Product Reviews

Balance

Balancing exercises are some of the most restorative movements you can make — for the mind and body.

This is the reason various mind-body disciplines — such as yoga — have always utilized balancing postures: they synchronize the mental and the physical better than most other activities we can engage in.

Here are some favorite tools to help encourage and take advantage of the benefits of balancing.

By improving your balance — in both lower and upper body — you can improve the health of your entire system.

1

BOSU Ball

(amazon)

BOSU NexGen

(Dick’s)

(amazon)

BOSU PRO

(Gaiam.com)

(amazon)

BOSU Original

(Walmart)

The BOSU Ball is a staple of the modern gym and training session.

Creating an unstable surface to stand on — by putting the round side face-down (feet standing on the flat side) — the body has to constantly adapt and improve its balance. This strengthen’s the body’s joints (including the ankles, knees, and hips), core muscles, tendons, and leg muscles, while also synchronizing the nervous system.

You can also use this for upper body work, by doing pushups and planks with either hands or feet on the ball. The BOSU Ball is known for being well-built and durable, and is the standard among gym equipment of this type.

  • The ORIGINAL model was the first of its kind, and still is absolutely perfect for home use.
  • The PRO model is designed for use in gyms, and is capable of withstanding even higher traffic and use.
  • The NEXGEN is a new offering, built with supremely high quality and improved grips for more extreme training.

PROs:

  • Well-designed, improves user’s balance
  • Durable — especially the PRO Model
  • Industry-leader
  • PRO Model is even more durable

CONs:

  • A bit pricey — but worth it

RATING:
8.9/10 (Original), 9.3/10 (PRO), 9.7/10 (NexGen)

2

Balance Disk

(amazon)

Simply inflate with air, and you’ve got an unstable surface to practice your balances.

This little balance disk is surprisingly helpful for being so cheap.

It’s not super tiny, but it is much more portable than a BOSU ball. It won’t give you nearly the range of possibilities a BOSU ball does, but it could be a quick “warm-up” before you head out the door — or an introduction to balancing.

I recommend the balance disk for beginners, or for experienced movers who want a portable option or variation from other, more challenging balancing tools.

PROs:

  • Pretty decent amount of stimulation to balance
  • Smaller, more portable
  • Well-made, durable

CONs:

  • Not as versatile or challenging as the BOSU ball
  • Very portable when deflated — (but re-inflating takes a few minutes)

RATING: 6.2/10

This is amazing as a quick, portable balancing tool. It’s absolutely better than nothing. However, if you can spend more on something more challenging (like a BOSU ball), you should. I enjoy owning both.


3

Lebert Parallettes

(amazon)

Parallete bars are incredible as a movement trainer.

They’re also excellent for building strength in the core and upper body. I consider them an essential component for building your core, shoulders, and entire upper body with balance between all parts.

PROs:

  • Super high quality
  • Two color options
  • Supports up to 400 lbs

CONs:

  • Smelly rubber feet/end caps.

RATING: 9.3/10.

These would be a 10/10 if the rubber end caps didn’t offgas so much. Remove them and let them offgas in the garage, or outside for a while.

At the time of this posting — the yellow set is quite a bit more affordable than the chrome. They must have had difficulty selling the yellow color.

4

Revolution Balance Board

(amazon)

This board allows you to mimic surfing, as you slide left-to-right, this really takes your balancing skills to the next level. The motion is limited to left-right motion (no forward-back), but nevertheless requires you to incorporate forward-back balancing to avoid falling either direction.

DIY — Make Your Own

You can make your own version of this for very, very cheap with two items from a hardware store: a $7-10 30 inch laminated wooden board (laminated is stronger) and a PVC pipe (they’ll often cut it for you — 16 inches should be about right). You might want to sand down the edges so they don’t scratch the floor.

PROs:

  • Convenient
  • Fun
  • Excellent trainer

CONs:

  • Pricey
  • You can make your own for under $20
  • Won’t last a lifetime

RATING: 8/10

I’d seriously consider making your own for much cheaper. You can always “upgrade” down the road if you really love the concept!

Categories
Movement Product Reviews

REVIEWS: Strength Products

There is no better way to build upper body strength than bodyweight exercises.

For core strength, synergy between muscle groups, and a re-synchronization of the nervous system, bodyweight wins the day.

It’s also a fantastic approach when recovering from chronic illness, or fending off aging. Even the simplest bodyweight movements can improve and restore your body’s upper body strength — in nearly any situation.

The following products can be used in modified ways to accommodate the extremely feeble and highly advanced in age.

1

Pull-Up Bar

(TitanFitness.com)

I’m extremely impressed with Titan Fitness products. (I’m not affiliated with the company, I’ve just purchased multiple products and love the quality and prices).

Among the most healing motions you can make is hanging — from something above you.

While branches and cliffs may have been nearby in times past, in the modern world — and as societies became more “civilized,” it’s become difficult to find something, anything, to hang from!

Enter the chin-up bar.

A solid, reliable bar to hang from is essential for the health of your spine, back, neck, and shoulders — even if you never attempt a pull-up.

In fact, many fitness-minded folks focus too much on the strength-building qualities of the pull-up/chin-up — and neglect the equally-restorative attributes of simple hanging.

TIP: Try to hang for at least 60 seconds a day.

PROS:

  • Improve your neck, back, spine, and shoulder musculoskeletal balance
  • Correct muscle imbalances that lead to pain
  • Elongate tissues in the entire upper body, leading to better blood flow, lymph drainage, and digestion
  • Strengthen nearly every muscle in the upper body, with the exception of the triceps

CONS:

  • None

RATING: 12/10

It’s hard to overstate how important it is to hang — and to be able to, because you’ve got the right equipment.

2

Lebert Parallettes

(amazon)

Parallete bars are incredible for movement and building strength in the core and upper body.

Parallete bars are a small, portable, home-size replacement for real parrallel bars (which are 4 feet tall and 10+ feet long).

Always be careful, especially if trying to do inversions (feet up in the air).

PROs:

  • Super high quality
  • Two color options
  • Supports up to 400 lbs

CONs:

  • The feet/pads have a China-rubber smell that takes a while to off-gas

RATING: 8.5/10

The only reason this product is not a 10/10 is that the rubber feet took a while to offgas.

3

Olympic Rings

(amazon)
(TitanFitness.com)

Don’t let the word “olympic” fool you. Everybody can benefit from a few minutes a day with the rings.

There’s no better way to build upper body strength than with the rings. They are absolutely at the top of the list for developing upper body muscle, fitness, tone, and overall balance.

Even if you’re saying “no way, not me” — trust me, you can benefit from rings. Even a few minutes a day, even with extremely simple, easy motions.

You don’t even have to know how to use them. Just pulling and leaning into the rings synchronizes your nervous system, improves your core strength, and puts you in the mode of “play.” As you become stronger, you’ll find yourself making natural motions that build your strength.

PROs:

  • Durable, high quality
  • Affordable
  • Extremely secure

CONs:

  • Wooden rings are easier on hands

RATING: 10/10

There is no better avenue to increase upper body strength than the Olympic rings.

Categories
Detoxification Gut Liver

Liver Health

Foods

(for liver health)

the Four
Functional Liver Foods

Utilize these foods daily for constant liver nourishment.

Olive Oil

  • 1 tbsp per day -OR- eat with a meal

In America, the best olive oil is sourced from California. Look for quality sources that guarantee the olive oil is not cut with cheaper oils, and which is certified ‘virgin.’

Lemon Juice in water

  • One glass of water with one half-lemon, squeezed

Cut washed lemon in half, store unused half in refrigerator. Use a Blender Bottle (amazon) and add a dash of apple pectin (see more below).

Coffee

(decaf or caffeinated)
  • Coffee, with or without caffeine, has strong liver protective/restorative effects

While caffeine certainly has liver benefits, it may disrupt blood sugar regulation and energy homeostasis/adenosine sensitivity whenever not drinking — so consider decaffeinated coffee (which still has some caffeine) a wise choice.

“Coffee may represent a valid functional food for liver protection.”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622710/

Fiber

  • Fiber traps toxins in the gut for excretion in stool, so they cannot be reabsorbed and cause inflammation and overwhelm the liver.

Without fiber, toxins are reabsorbed into the bloodstream where they burden the liver again.

First, find the fiber that works best for you (soluble fiber in vegetables –versus– insoluble from whole grains).

Then, eat two meals per day with low-to-moderate fiber content.

NOTE: Restrictive diets often fail to provide the total nutritional support required by the liver.

Supplements

(for liver health)

Consider supplementing any of these 1-2x/week, if well tolerated.

TUDCA and apple pectin are gentle enough for daily use, while the rest should be cycled.

Gut Health

(for liver health)

Improving gut health is critical for restoring an overburdened liver.

In fact, much of our liver’s stress results directly from the microbes/pathogens in the gut.

FIRST, ENDOTOXIN

When gut pathogens release toxins into the bloodstream after a meal, it stimulates an immune response and on-going inflammation — all of which burdens the liver.

THEN, REABSORPTION

Secondly, liver toxins dumped into the gut should be excreted in a healthy bowel movement.

But in poor gut health they are re-absorbed into the bloodstream – to burden the liver again.

Therefore, it is imperative that gut health improve either before or alongside steps to support liver function. Otherwise, toxicity can pile up in the sluggish gut and be reabsorbed.

Keep in mind, further, that most liver-boosting steps have an inherent antimicrobial effect on microbes in the gut — either directly or by boosting liver function and bile production. This may create the need for repopulation via probiotics.

Probiotics for the Liver & Gut

LIFE EXTENSION LIVER RESTORE Probiotic

A new probiotic product providing 7 liver-friendly strains of bacteria.

  • Clincially demonstrated to help improve C-reactive protein, a marker of liver health.
  • I’m currently trialing this product.

(amazon)

Regular Bowel Movements for Liver Health

  • Fiber traps toxins in the gut for excretion in stool, so they cannot be reabsorbed and cause inflammation and overwhelm the liver.

Gut Symbiosis for Liver Health

  • Bad pathogens in the gut release toxins whenever you eat, causing systemic inflammation and burdening the liver.

Now, let’s put it all together into a workable plan.

Getting Started

(with your liver health)

With your liver health, where do you begin?

It always makes sense to begin with steps that are:

  • Gentle (not too disruptive to systemic balance)
  • Effective (they effect change)
  • Foundational (they work at the root causes of health)

Favorites

The steps that best meet these three criterion are my personal favorites:

The Four Functional Foods

for liver health

(daily)

Olive Oil
Lemon Juice
Coffee
Fiber

Apple Pectin

A gentle, powerful prebiotic binder

(daily)

(iHerb)

Remember: Start slow, back off with any negative side effects, and use small doses. With health, consistency is key — not brute force. These supplements are powerful.

Nutritional Support

Don’t forget, the liver cannot heal without adequate nutritional support.

And unfortunately, a sluggish liver and gut means nutrients are not well-absorbed from food — leading, potentially, to broad deficiencies.

Therefore, I highly and fully recommend the single best multivitamin I’ve found on the market, the Naturelo 1-a-Day, which is bringing excellent results for so many clients and members:

(amazon)

(Naturelo on iHerb.com)

Two (2) Final Considerations

Exercise (Movement)

Movement is necessary for proper liver function.

What is movement? Is it the same as exercise?

Basically, yes — however, the term ‘movement’ can embrace more balanced and restorative activities than are typically thought of as exercise.

Whereas exercise usually focuses on reps, weight, and heart rate (BPM) — and specifically, pushing those things to their limit — movement focuses on nourishing the entire body, with an eye on recovery from disease and restoration of youth and vitality.

Movement understands that too much exercise can be just as bad for a recovering body as too little, and that imbalance in motion creates imbalance in the body.

How does exercise, generally, help the liver?

In the liver, exercise increases fatty acid oxidation, decreases fatty acid synthesis, and prevents mitochondrial and hepatocellular damage through a reduction of the release of damage-associated molecular patterns.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954622/#:~:text=In%20the%20liver%2C%20exercise%20increases,to%20improve%20fatty%20liver%20disease.

It doesn’t take much exercise to improve liver health. In fact, if you’re moving on a daily basis — no matter how little — you’re taking steps in the right direction to improve the health of your liver.

What Types of Movement Are Best?

Any movement is great for the liver, but some are better than others.

Among the best movements is jumping. The up-and-down motions move lymph throughout the lymphatic system so it can be detoxified by the liver. Gentle jumping — or even bouncing — has nearly all the benefits for the lymphatic system seen in rebounding.

Keep your lymphatic system clear — by any means — but especially via movement.

Read more:

Your Environments & Your Liver

Remarkably, our living and work environments appear to have a great — and ever-increasing — effect on the health of our liver.

The common threats from the environment appear to be from:

  • Air Quality (chemicals, mold, and pests)
  • EMF (especially in hot zones near cell towers and smart meters)

If your environment is, in fact, causing inflammation via these factors, it will dampen your efforts to recover health anmd liver health to some extent.

This is not a reason to worry or stress — but instead, to become informed.

Not all information on the internet is wise or helpful concerning environmental factors. There’s a lot of fear-mongering and product hyping.

So keep your wits about you, grow your awareness, and proceed forward with your health journey.

Whatever you do, don’t pause your health adventures simply because your environment isn’t perfect. No environment is, and the wisdom you gain — even in a subpar environment — will serve you later when your environments do improve.

Read more:

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Categories
Big Picture

What I Do

Here’s what I’m currently doing to improve my health.

Updated: 7-28-19

(check back for updates, I’ll update soon)

Some Rules I Follow

  • Try one new idea at a time. Problems almost always arise from trying too many things in too-short of period.
  • Understand how each component of my health regimen fits together. If I don’t understand it, it’s more risky for me.
  • Never do something (especially long-term) just because another person is doing it. That person could easily be harming themselves, or doing things that only work given their personal challenges.
1

Current Areas of Emphasis

What really seems to be working.

I’m always trying new things — each and every week. Sometimes I find things that definitely help.

  • More gut supplements (taking throughout the day).
  • Early to bed, early to rise.
  • Daily vitamin A & copper (w/extra vitamin A after sun).
  • Meal timing (w/bigger breakfast/lunch).
  • More movement, daily.
  • Heat lamps while working.

2

Gut health needs constant attention, even when healthy — to protect the progress I’m making.

If you’re struggling with chronic illness, gut health likely needs to be a major focus for your recovery.

Prebiotics

  • Apple Pectin (daily)
  • Colostrum (2-3 pills/day)

Probiotics

4 pills/week
3

Therapeutic light keeps my thyroid humming, weakens pathogens, and syncs my circadian rhythm.

Heat Lamp

  • 2-4 lamps
  • Background light (2-5 hours/day)

Sunlight

  • 2 hours/day (1 hour morning, 1 hour afternoon… or so)
  • (Obviously only available on drier days. I still get outside in cloudy weather for sunlight.)

Sauna

  • 1-2x/week
  • 15 minutes/session
4

My circadian rhythm is impacted by elements that I can control.

Blue Light

  • Blue light-reducing glasses.
  • F.lux on screens.
  • Adjust TV monitor for warmer color temperature.

Heal The Gut

  • Pre’s
  • Pro’s
  • Killers
  • (see above)

Bedroom

  • Dark, dark, dark
  • EMF — turn off wifi. No cell phone in bedroom. Turn power off to bedroom at night.
  • Fresh Air
  • Clean
  • Temperature
  • Firm mattress

Morning Sunlight

  • 10-15 minutes/day
  • Sunlight or heat lamps.
5

The food I eat is balanced: carbs and protein and fats — and digestible.

  • I am now eating food with virtually zero food restrictions.
  • I do avoid artificial sweeteners and flavors.
  • I eat mostly whole foods, although I don’t restrict added sugar. I do eat refined grains — in fact, starch is essential for me to feel my best, sleep well, and stay regular.

Macro Ratio

  • Roughly a 2:1:1 ratio (by calories).
  • I eat intuitively (I don’t measure calories or macros anymore, although I did for some time). I generally get a feel for where “2:1:1” probably is. If I want a little more protein, or carbs, or fat… I’ll add more. After years of paying attention to this, I can figure out what I want/need.
  • I think about what my gut will need to digest well… not just what my taste buds want.
6
The Thyroid Section -- Learn about how the thyroid affects human health, as well as what to do to restore it to proper function.

I have been able to restore my thyroid without the use of thyroid hormones.

  • Eat early.
  • Moderate-to-high calories.
  • 2:1 Carb to protein ratio.
  • Lots of light.
  • Protect sleep.
  • Clean environment (especially mold/EMF).
7

I’ve gotten myself into endless conundrums with nonsensical, extreme nutritional supplementation.

Therefore, it’s become a core concept for me to never find myself lost and confused about nutrients, ever again.

Fat Solubles

1-2x/week. I seem to need more Vitamin A than the other Fat Solubles. Therefore, I take this more frequently (daily).

  • Vitamin A — 1x/day (at night)
  • Vitamin D — from sunlight, daily.
  • Vitamin E — 1x/week
  • Vitamin K — 2x/week

B-Vitamins

The Naturelo multivitamin is an excellent source of balanced B-vitamins.

  • B1 — 1x/week (allithiamine)
  • B2 — 1x/week
  • B6 — 1x/week
  • Choline — 1x/week
  • I don’t seem to need more B12 than this supplement provides.

Minerals

  • Sodium — Moderate intake.
  • Potassium — Lowish intake (what’s in the Ultima powder and veggies).
  • Calcium — Moderate/high intake. Mostly from dairy.
  • Magnesium — 3-6x/week.
  • Zinc — I avoid zinc. It makes me feel bad. (UPDATE Fall 2019: When I stopped visiting a moldy environment regularly, zinc tolerance improved, and supplemental zinc gave noticeable energy and calmness).
  • Copper — 1-2x/day. Chlorophyllin. Has long balanced out my high zinc. Consistently makes me feel great.
  • Iodine — Not needing much right now.
  • Selenium — About once per week.

  • Lithium — 1x/week
  • Strontium — 2x/month
  • Molybdenum — 1x/week (to lower high sulfur)

Amino Acids

  • Glycine — currently not taking/(is present in magnesium glycinate)
  • Lysine — currently not taking
  • Proline — in colostrum
8
The Mold section -- Learn about mold illness and how your environment can affect your health, longevity, and recovery from illness.

Sick buildings completely wrecked my thyroid, my gut, my brain function, and my sleep.

Therefore, this is now a daily thought for me: What can I do to improve my environment?

Awareness

  • I am always aware of the health of the buildings I am in — especially my own home.

Clean

  • Keep things clean.
  • Dust a lot.
  • Keep the floors dusted and wiped down.
  • Change sheets a lot.
  • Shower frequently.
  • Keep car very clean.

Minimize

  • Don’t own many possession I don’t use frequently.
  • Always looking to throw things away.

Protect

  • I “de-contaminate” when I return from buildings I suspect/know were “sick buildings.” (Or, even borderline “sick buildings”).
9

Final Thoughts

What might be even more important than the actions I take each day? How I think about my health.

Organizing my thoughts — into important topics — is one of the most important habits I developed as I came back into health.

I stopped viewing everything through a single lens — whether it be the thyroid, the gut, mold, or something else (various diets, perhaps).

Instead, I came to understand these essential topics — each its own standalone pillar of health that matters deeply and universally for all people.

That means I couldn’t simply focus on one area — gut health, or light, or sleep — and expect to recover.

Of course, there’s so much overlap between each area — so envisioning these clearly defined “essential topics” helped me delve into health zones without becoming lost in the weeds.

These days — and for many years now — I don’t worry about doing a million health activities each day. I just think of these essential topics: light, sleep, the gut, food, nutrients, etc.

I often make sure I’m doing something for each pillar every day.

I take stock — how I’m doing lately — for each topic. For example: “What’s my therapeutic light been like recently?”

From time to time, I’ll focus more on one area than another. I’ll also take a break from certain areas periodically — to see how doing less affects me.

Viewing these as “essential topics” also allows me freedom from health-group dogma. I know a given essential topic is important, and I can maintain my focus on it, even as I explore various approaches to that subject — exploring advice from various sources. I can take or leave advice about, say, the circadian rhythm without changing my appreciation for the topic, itself. I know it’s important.

As I work through different approaches, I keep the best ideas — and weed out those that didn’t help, or those that made me feel worse.

Over time, the way I view these essential topics has become only about the universally-good ideas discovered along the way.

Organize your thoughts into essential topics and you’ll be free to rise above the dogmatic traps we find online and, instead, build your own approach — one that resonates with you and thus provides you sustainable results.

Let’s Feel Better.

Discussion. Community. Thoughtful ideas.

Supporting members enjoy:

  • Access to all health information & resources
  • Ongoing support in our no-drama discussion group
  • The ability to ask me health questions directly
  • The satisfaction of knowing that you’re supporting a great cause

Travis

(return home)

Categories
Food Gut

The Augmented Fast

Why does fasting help some people?

There’s a reason for this: Eating food when gut health is poor means the microbiome poisons the body afterward.

While healthy microbiomes do this, too — to a very small extent — an unhealthy gut can overload the entire body with endotoxin after every single meal or snack — causing lethargy, brain fog, bloating, and bodily discomfort — when gut health is bad enough.

In response to these toxins, inflammation rises after meals — causing nutrients to absorb poorly. We’ll feel cold and tired.

Cold and inflammed is the opposite of how we should feel after eating:

warm and energized.

Even healthy food can feed bad microbes in the unhealthy gut.

Any food you eat feeds the microbes residing in your gut — whichever types are present.

In dysbiosis, the GI tract is dominated by bad microbes — which means more and more foods eaten will feed those bad bugs.

In the dysbiotic gut, even healthy food can feed bad microbes — leading to intolerance of a growing list of food groups.

Over time, any disruption of the bad microbes causes flare-ups, bloating, and inflammation — and even the very gut supplements that can restore gut health may become intolerable.

When foods no longer help, and gut supplements don’t either — what’s left to try?

Enter: augmented gut fasting.

1

Can Fasting Be Improved?

Fasting gives the gut a break, and therefore, temporarily relieves gut symptoms.

After about 24 hours, the body can ramp up autophagy, cleaning up the bloodstream and cells (though this process begins after only 6 hours of fasting).

This relief from endotoxin is a major component of why many feel better during temporary fasts or restrictive diets.

Bloating goes down, energy improves, the mind clears, and inflammation drops. Sleep may even improve.

If this describes you after a day without food, it’s likely a clear sign of problems in your gut microbiome — and a signal about how to address it.

Does Simple Fasting = Sustainable Results?

On the other hand, simple fasting — eating nothing — may lack the firepower needed to initiate a more permanent shift in one’s digestive health.

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Categories
Big Picture Light Nutrients Sleep Supplement Reviews

Basic Immune Checklist

The immune system needs all the support it can get during a crisis.

In this uncertain time, strategies to shore up biological weaknesses and nutritional imbalances are at the very top of the list for boosting immunity.

Everything mentioned in this article has been shown to be effective for boosting immunity against viruses and even past coronaviruses in published studies.

We can strengthen the immune system from the ground up — via two avenues foundational to general health: nutrients and lifestyle.

Adults

Immune function may be improved by restoring deficient micronutrients to recommended levels, thereby increasing resistance to infection and supporting faster recovery when infected. 

https://www.ncbi.nlm.nih.gov/pubmed/30336639
1

A Great Multivitamin

A strong multivitamin has A) whole-food based, high-quality ingredients at B) biologically-appropriate, balanced doses — not megadoses, which can create imbalances.

Naturelo’s formulation is well-balanced, absorbable, w/adequate zinc content — the only one of its kind among a vast ocean of subpar multivitamins.

Naturelo MEN’S MULTIVITAMIN

(Amazon)

View on iHerb.com

NATURELO WOMEN’S MULTIVITAMIN

(Amazon)

View on iHerb.com

Women’s includes iron.
Women’s (50+) is iron-free.

Take a quality multivitamin daily, with or without meals, before 2 pm.

Read more:

This page is for members.

Poor nutritional status predisoposes to certain infections.

https://www.ncbi.nlm.nih.gov/pubmed/30336639
2

Vitamins D & A

Vitamin D and Vitamin A are partner nutrients which are central to immune function.

Poorly represented in most diets (D is only available from sunlight and A is only available from liver), they are both critical for metabolism, sleep, and hormone production.

A deficiency in these can make you extra susceptible to illnesses.

D

Vitamin D is a hormone produced when the body receives UVB light.

Vitamin D is perhaps the most important immune nutrient.

Solaray, Soy-Free Vitamin D-3 + K-2, 120 VegCaps
Solaray 5000 IU (with K2)

This is a moderate-to-high dose of Vitamin D3 (the biologically-active form) with a small amount of cofactor Vitamin K2, needed to allow Vitamin D work in the body.

It’s an excellent idea to take absorbable magnesium to support Vitamin D. Magnesium is not readily found in modern food, so it’s a good idea to supplement it daily, anyway.

WHEN SICK, Take 5000IU Vitamin D daily — with a meal.

(Consider avoiding Vit D if supplemented heavily in the past — to avoid overdose).

NOTE — Sunlight is a superior form of Vitamin D, but is only available around midday, in the summer.

A

Vitamin A is the sister hormone to Vitamin D, enabling it to work optimally.

The two must be balanced with about a 1:1 ratio.

Carlson Labs, Vitamin A, 10,000 IU, 250 Soft Gels
Carlson Labs (10,000 IU)

This is the premier form of Vitamin A (preformed, fat-soluble). Does not require the liver to convert from carotenes.

When Sick, Take Vitamin A every Other day — with a meal, before 2pm.

(Consider avoiding Vit A if supplemented heavily in the past — to avoid overdose).

It is well-established that nutritional inadequacy greatly impairs the functioning of the immune system.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6340979/
3

Vitamin C

Along with Vitamin D, Vitamin C is a most critical immune nutrient, because it supports the system’s energy as a whole.

Solaray 1:1 Ratio Vit C
Solaray, Vitamin C Bioflavonoids, 1:1 Ratio, 250 VegCaps

View on iHerb.com

My favorite Vit C supplement anywhere.

Solaray Liposomal Vitamin C
Solaray, Liposomal Vitamin C, 400 mg, 100 VegCaps

View on iHerb.com

Fat-soluble Vitamin C, an incredible product.

Take 500-1000mg daily, at any time, with or without a meal.
Higher doses should be used with caution, up to 1000-2000mg/day.

Various micronutrients are essential for immunocompetence, particularly vitamins A, C, D, E, B2, B6, and B12, folic acid, iron, selenium, and zinc. 

https://www.ncbi.nlm.nih.gov/pubmed/30336639
4

Zinc & Copper

5

Echinacea

Several past studies have suggested that echinacea is effective at reducing the viability of all viruses.

Solaray Echinacea

(Amazon)

View on iHerb.com.

Take echinacea anytime, as directed.

If extremely ill, discontinue.

Other antiviral herbs may be viable alternatives to boost immunity during illness. Here’s a list of options:

(click to explore more options)

6

Heat

Heat is incredibly therapeutic for nearly every health condition — especially for supporting the immune system.

Why? In part, because pathogens are severely weakened in high heat. Look no further than what your own body does when sick: It raises the temperature in your tissues, a fever.

Venture Soft Far Infrared Heating Pad

UTK Ultra-Soft Far Infrared Heating Pad

Exposure to warmth is critical when fighting off illness and preventing it. The heat will also help you feel better in the process.

Apply heating pad for 20 minutes on chest, then 20 minutes on the back. Optional: Sit on pad for several hours.

Did you know? Heat is infrared light.

Read more about the stunning health effects of light.
7

Sunlight

If you’re sick, get outside.

UV light is naturally germicidal — especially against viruses. UV frequencies can penetrate into the skin, and can even inactivate viruses that have worked their way into skin tissues.

Blue light from sunshine, as well, is “highly antimicrobial.”

Infrared, the immune-boosting and germicidal to pathogens, is also metabolism boosting and makes up 50% of sunlight.

Sunlight is a premier tool to:

all important for recovery from illness.

UV radiation kills viruses by chemically modifying their genetic material, DNA and RNA.

https://www.ncbi.nlm.nih.gov/pubmed/17880524
Morning light is the healthiest light you can get — even without any UV.

Don’t wait until you’re sick to spend time outdoors. Ward off illness — before it arrives — with regular sunshine.

Get outdoors every day — for as long as possible.
8

The immune system activates at night — functioning best when we sleep deeply.

Research is finding that when you sleep is more important than how many hours you sleep. Thus, the circadian rhythm is more important than the total hours of shuteye.

Fix the circadian rhythm to fix sleep. Explore the Sleep section for more.

Read more:

Children

When it comes to children, it’s important to simplify.

Kids are smaller bodies that require smaller doses of nutrients. Children’s health needs are different than an adult’s — they are often more sensitive, and thereby susceptible to harm caused by excessive supplementation.

Multivitamin

Kids need low, balanced doses of high-quality nutrients, too.

Not all children’s multivitamins meet the standards of quality and balanced dosages.

(Alive! brand might taste a little better)

Vitamin D

Give this to children for one week to build immunity — or during illness — then reduce dosage to 2-3x/week.

Echinacea

Give to children for one week to build immunity or fight off infection. Then take one week off before starting again.

Conclusion

A strong immune-boosting regimen is built on a foundation of:

  • A quality multivitamin
  • Vitamins D & A supplements
  • Vitamin C
Optional steps:
  • Zinc and copper
  • Echinacea
REMEMBER, utilize these DAILY:
  • Heat
  • Full-spectrum sunlight
  • A strong circadian rhythm

…to optimize your immune health.

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