Safe Sunning and Foods for Built-In UVA Protection and Healthy Skin

I see so many people out there trying to get their vitamin D, but they’re burning! They’re staying out in the sun for way too long, or when it’s overcast.

Dr. Joseph Mercola stresses the importance of SAFE SUN EXPOSURE (guidelines listed below) so your body can produce natural vitamin D. He tells us to gently build up our base tan, which helps protect us from the sun’s harmful, UVA rays.  

In this article, I listed which foods Dr. Mercola points to which help establish built-in UVA protection (internal sunscreen) in your skin, and foods for optimal skin-health in general. There’s also a list of the toxic ingredients to watch out for in conventional sunscreen lotions, as well as how to make your own, homemade, natural sunscreen.

Getting a safe, daily dose of sunshine benefits us in many ways; we get natural vitamin D production (which cuts our all around cancer risk by 60%!!), improved mood and energy, synchronization of biorhythms and better sleep, and beneficial treatment of depression and various diseases like cancer, multiple sclerosis, fibromyalgia, and tuberculosis. Wow!

Okay. Let’s start with the principles of safe sunning. Throughout the day, there are two different types of rays we get from the sun. One type is beneficial, and one type is detrimental.

The bad rays, called UVA rays, occur all day long. They penetrate your skin deeply, so they can cause free radical damage. They break through cloud cover, pollution, and penetrate most types of glass. They can damage your skin in the morning and in the late afternoon, when the sun’s rays are bent, or whenever the sun is LESS than 50 degrees above the horizon, which happens year-round in high latitudes such as Alaska.

The BENEFICIAL rays, the UVBs (think: B is for beneficial), are the type of rays that help our bodies make vitamin D. But these beneficial rays only occur in significant amounts between about 10AM – 2PM in the late spring, summer, and early fall at our latitude here on the Central Coast, or when the sun is overhead and the rays are more direct (MORE than 50 degrees above the horizon).

Most recently, Dr. Mercola has outlined the foods which cause our skin to be susceptible to sunburn:

“One of the most important strategies to radically lower your risk of sunburn will be to decrease the amount of seed oils and processed foods as they contain large amounts of seed oils. These seed oils are loaded with omega-6 fats, specifically linoleic acid (LA). Most people don’t realize that sunburn is a result of the UV rays damaging the highly perishable LA that is embedded in the cell membranes of your skin from your diet. If you have very low LA in your diet your skin cells have much less of this easily damaged fat in the cell membranes of your skin and thus it will not be able to be damaged from the UV in sunlight. However it is important to understand that it takes years of a low LA diet to reduce the LA content in your body as its half life is on the order of years, not a day or two like it is with carbs.

“The key to preventing skin damage and skin cancer is to avoid burning. As soon as your skin starts turning the lightest shade of pink (which will be relative, depending on your base skin color), it’s time to get out of the sun or put on protective clothing. A wide-brimmed hat to protect your face is advisable at all times. A majority of your vitamin D production comes from exposing large areas of your body — not your face.

“Topping the list of nutrients that protect your skin from sun damage is astaxanthin. Taking somewhere between 4mg and 12mg daily can allow you to spend far more time outdoors without risking a sunburn. Just remember — it will take a few weeks before the effects become apparent, so start early.

“That said, optimizing your vitamin D and taking natural vitamin E (food sources: raw almonds, raw sunflower seeds, wheat germ oil, and peanut butter, OR make sure you’re getting a well-balanced all-natural vitamin E supplement, not a synthetic one…look for a supplement that is free of soy, and soybean oil derivatives and genetically engineered (GE) ingredients like corn & cotton seed oil). Vitamin E can further add to your body’s natural sun protection, as can drinking green tea or taking an ECGC supplement.

1) Try to get out in the sun in the midday, when the sky is clear of clouds/fog/smog, and only stay out as long as it takes YOUR skin to turn a slightly darker shade. For me, since I’m fairly fair-skinned (thanks to my Irish heritage), that’s about 15 minutes in the spring & fall, and only 10 minutes in the summer. As soon as I turn slightly pink, I go back inside or cover up. Lately, I’ve been able to spend longer and longer periods out in the sun without burning, as I’ve slowly and steadily developed my protective base tan. It’s best to let our natural pigmentation (tan) develop slowly to avoid burning even slightly.

2) Avoid burning at all costs. Sunburn is one of the biggest risk factors for skin cancer and photo-aging. If you accidentally do burn, use raw aloe vera to sooth and heal your skin. If you have to be out in the sun for extended periods, cover up, or use a non-chemical sunscreen (see “sunscreen lotion” below).

3) When sunning, get as much of your skin exposed as possible, even if it’s simply rolling up your sleeves and pant legs, but shade your delicate face and eyes.

4) Avoid sunning through a window or glass, or foggy/overcast sky, where the beneficial UVB rays get blocked but the bad UVA rays come through.
5) Avoid foods which weaken your skin’s natural sun protection: refined vegetable oils, processed foods, foods with chemical additives, and inflammatory foods. Eat plenty of real foods which contribute to your skin’s natural sun protection: virgin coconut oil, plenty of omega 3 fats, quality vitamin C, oral Vitamin D3, and the supplement Astazanthin (which occurs in micro-algae and in fish/krill oils).  

6) After sunning, when showering, wash your armpits and groin with soap but try not to scrub the rest of your skin with soap as it interferes with you body’s ability to absorb vitamin D. You see, vitamin D production happens in the sebum (oils) of your skin, which can take up to 2 days to be absorbed into your body.



If you’re in the sun for extended periods and you want to wear a sunscreen instead of covering up, it’s smart to use a natural, non-chemical formula that’s safe and healthy for your skin. Natural health experts tell us to not put anything on our skin that we wouldn’t eat, as our skin is an absorbative organ.

I like California Baby and Elemental Herbs SPF 33. And, of course, for natural, affordable sunscreens AND bug repellents.

And here are several ways to make your own, natural, homemade sunscreen!

Know that there are many potentially harmful chemicals in conventional sunscreen such as dioxybenzone and oxybenzone, which are some of the most powerful free radical generators known to man! So, toss your conventional sunscreen in the trash if it contains dioxybenzone, oxybenzone, or any of these other chemicals: Para amino benzoic acid…Octyl salicyclate…Avobenzone…Oxybenzone…Cinoxate…Padimate O…Dioxybenzone…Phenylbenzimidazole…Homosalate…Sulisobenzone…Menthyl anthranilate…Trolamine salicyclate…Octocrylene…

Also, research suggests several of these common ingredients in sunscreen awaken harmful dormant viruses within coral reefs. National Geographic came out with a startling discovery: Sunscreen chemicals are killing coral reefs around the world. Four ingredients commonly found in popular brands of sunscreen – paraben, cinnamate, benzophenone, and a camphor derivative – are suspected of awakening dormant viruses which kill certain algae that live inside coral reefs. Essential to the health and well-being of coral, these algae provide coral with its food energy and contribute to its vibrant color. Without these algae, coral turns white – or “bleaches” – and dies. Tragically, these sunscreen chemical-driven viruses replicate until the algae explode, spreading viruses into surrounding coral communities.



To paraphrase Dr. Joseph Mercola:
When it comes to your skin, what you eat has a lot to do with your complexion, and, a number of skin problems can be cleared up simply by altering your diet. By keeping your insides healthy and clean, your skin will have no choice but follow suit and mirror your internal state.

As a general rule, a diet high in fresh vegetables, which are rich in bioflavanoids, and plenty of omega-3 fat, will lay the necessary groundwork for a healthy, youthful complexion. Certain nutrients also have protective benefits, helping your skin develop some natural, built in sun protection, and ward off the damage caused by exposure to the elements.

Remember that your skin needs healthy fats to stay firm, supple, and wrinkle free. I recommend low-mercury fish that are high in omega-3, such as wild Alaskan salmon (not Atlantic salmon, which is typically farmed), and small fatty fish like sardines and anchovies, or take a high quality supplement like krill or salmon oil. Both of these contain a small amount of astaxanthin, which can offer potent sun protection, acting as an internal sunscreen. In terms of antioxidant capacity, astaxanthin is 65 times more powerful than vitamin C, 54 times more powerful than beta-carotene, and 14 times more powerful than vitamin E. It exhibits VERY STRONG free radical scavenging activity and protects your cells, organs and body tissues from oxidative damage which helps prevent cancers.

There are only two main sources of astaxanthin — the microalgae that produce it, and the sea creatures that consume the algae, such as salmon, shellfish, and krill. Many athletes report astaxanthin allows them to stay in the sun for longer periods of time without feeling ill and without burning. Less burning also means lower skin cancer risk. Cyanotech Corporation funded a study through an independent consumer research laboratory to measure the skin’s resistance to both UVA and UVB light, before and after astaxanthin supplementation. After taking 4 mg of astaxanthin per day for two weeks, subjects showed a significant increase in the amount of time necessary for UV radiation to redden their skin.

Keep in mind that insulin and leptin resistance are major accelerants of the aging processes, which affect both your inside and outside, so it’s important to keep your blood sugar levels low and steer clear of refined foods if you want to maintain a youthful look — not to mention optimal health. The most effective way to do this is by reducing or eliminating processed, packaged, and fast foods, as they’re high in refined sugar, processed fructose, trans fats, processed salt, and other detrimental ingredients. Drugs and alcohol are also clearly enemies of a glowing complexion, and pasteurized dairy products are sometimes to blame for skin ailments.

Healthy fats which contribute to a glowing complexion include coconut oil, avocado, olives and olive oil, and raw nuts. Macadamia and pecans contain the most healthy fat while being low in carbs and protein. Brazil nuts are another good choice. Besides being on the higher end in terms of healthy fat, and lower in terms of carbs and protein, they’re also a good source of selenium, which can help protect against sun damage and age spots. As little as 3 to 4 Brazil nuts can provide you with nearly 4 times the recommended daily amount of selenium.

Traditionally fermented foods and/or a high quality probiotic can also be very helpful for optimizing your skin health. Fermented/Cultured foods help promote the growth of friendly intestinal bacteria and aid healthy digestion. They also support healthy immune function, and increase B vitamins, omega-3, digestive enzymes, lactase and lactic acid, and other immune chemicals that fight off harmful bacteria and promote healthy skin…your skin often shows an accurate picture of your gut health.

Raw and cooked vegetables as 60-70% of your diet supports your natural detoxification systems. For example, healthy liver function is supported by dark green leafy veggies such as kale, spinach, dandelion greens, and broccoli. Aim for a wide variety of veggies in different colors for the widest variety of nutrients and antioxidants.

Orange-red vegetables such as carrots, sweet potatoes, pumpkin and red peppers are particularly rich in beta-carotene. Your body converts beta-carotene into vitamin A, which prevents cell damage and premature aging. 

Most leafy greens provide lots of vitamin A as well, but spinach, kale, and Swiss chard also provide lutein and zeaxanthin. These antioxidants are perhaps most well-known for their eye benefits, but they also greatly benefit your skin. Similar to astaxanthin, research has shown lutein and zeaxanthin can provide a four-fold increase in protection against skin damage caused by UV radiation. Lycopene also offers protection against UV radiation damage by acting as internal sunscreen. Tomatoes are a prime source of lycopene, levels of which are much higher in cooked, processed tomatoes such as tomato paste.
And high-antioxidant treats like cruciferous veggies, raw cacao nibs, and green tea are also known to beautify your skin. Dark chocolate is another source of valuable antioxidants. Cocoa flavanols in particular have been shown to boost skin hydration and improve blood circulation. In one study, women who drank a flavanol-rich cocoa powder drink daily for 12 weeks saw improvements in skin roughness and scaliness compared to the control group. For maximum health benefits, I recommend raw cacao nibs, which are actually bitter, not sweet. If too bitter, opt for the darkest chocolate you can tolerate, ideally 70 percent cacao or higher. Milk chocolate is worthless, as the sugar content is far too high and outweighs any benefits from the little polyphenols present in it.

Vitamin C aids in your body’s production of collagen, which is the protein that forms the basic scaffolding of your skin. It also helps with skin healing, if you’re struggling with any kind of skin problems. Foods high in vitamin C include citrus fruits, papaya, kiwi, strawberries, red bell peppers, broccoli, and Brussel’s sprouts. Citrus fruits also contain limonene which is associated with a 34 percent lower risk of skin cancer.

Besides vitamin C, vitamins D and B3 have also been shown to provide valuable protection against skin damage and skin cancer. B3 rich foods include: high protein foods like meat, liver, milk and peanuts. Also, rice, whole wheat, turnips, celery leaves, sunflower seeds, almonds, fish, prawns, tuna, chicken breast, beef, halibut, and salmon. Other food sources of vitamin B3 include mushrooms, cantaloupe, mangoes, peaches, asparagus, romaine lettuce, tomatoes, mustard greens, and squash…green beans, broccoli, and potatoes are also excellent sources of vitamin B3.

And, as mentioned initially, Vitamin D is formed in your skin, and once activated in the liver and kidneys it influences the genes in your skin and helps prevent the type of abnormalities that ultraviolet light causes. As a result, sun avoidance becomes the factor that paradoxically can trigger skin cancer.


Here’s a link to Dr. Joseph Mercola’s super-informative, full article on the importance of safe sun exposure

For more helpful articles, please visit today and receive your FREE Take Control of Your Health E-book, by Dr. Mercola, a New York Times bestselling author!

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Coronavirus Natural Prevention & Healing Reference

Foods/Supplements TO PREVENT Getting Coronavirus

from Dr. Mercola, Dr. Douillard, Anthony William, and Chris Wark

(To heal ACUTE symptoms of Coronavirus, scroll down)


VITAMIN C IS VITAL…Vitamin C has two major functions that help explain its potent health benefits. First, it acts as a powerful antioxidant. It also acts as a cofactor for enzymatic processes. Vit C Foods: citrus, tomato, pineapple, berries, kiwi, broccoli, cabbage, brussels sprouts, cayenne, all peppers…low dose, food-state vitamin C every 2 hours throughout the day is ideal.

INCREASE VITAMIN D INTAKE…Research shows vitamin D3 supplementation lowers the risk of respiratory illnesses and lung infections in the elderly by 40%. Boost your immune system with regular sensibly controlled sun exposure and, when unable to do that, take 2,000-5,000 IU of oral vitamin D3

Take Pre-, Pro- and Sporebiotics (such as Primal Defense OR Jarrow OR Complete Probiotics (…freeze-dried probiotics are potent and don’t need to be refrigerated

Other supplements that boost immunity….spirulina, beta-glucan, glucosamine, minerals: zinc, magnesium, copper & selenium, lipoic acid, sulforaphane, resveratrol

Glutathione…sulfur-rich vegetables increases glutathione levels: cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, kale, watercress and mustard greens, as well as garlic, shallots and onions. Beef, poultry, fish are especially great for glutathione production. Vit C foods like: strawberries, citrus fruits, papayas, kiwis and peppers/cayenne. Selenium is a cofactor for the production of glutathione. Fish, organ meats, and Brazil nuts are all selenium-rich foods that may help increase your levels naturally. Include foods naturally high in glutathione, like avocados, spinach, and okra.

Eat: Alkalize your body with tons of veggies and fruits. What makes me feel great is a whole food diet consisting of 40-50% green, non-starchy veggies…I like a low-glycemic Mediterranean Diet with sprouted & simmered whole grains instead of pasta, plenty of beans & legumes, good fats, and small amounts of good quality fish/chicken/lamb optional occasionally. Shiitake mushrooms are specifically immune-boosting…Lots of raw ginger and raw garlic boost immunity too…Winter squash/yam/carrot for food-state vitamin A. The more you can incorporate whole foods into your diet, the less room there will be for white flour products, chips, cookies, crackers, etc

Triphala: Indian herbs for bowl/liver/immunity: alamlaki/bibhitake/haritake (

Chywanprash: Indian herb blend for all-around health & adaptability/stress (

Traditional Chinese Medicine Herbs: Yin Chau

Immuno-Core by Functional Nutrients (Dr. Keesha Ewers:

Use Acupressure Points on hands/feet to boost immunity

Get Good Sleep…up to 80mg of MELATONIN is helpful AND fights viruses! (Mercola 4/1/20)

Seven Types of Food To Boost Immunity for Flu Season…(Mercola 4/12/20)
There are plenty of natural strategies to help protect yourself from all of the viruses and bacterial infections going around, and adding immune-boosting foods to your diet is one of them. Here are seven healthy types of food for flu season:
Foods Rich in Vitamin C — Vitamin C is a powerful healing antioxidant known for its benefits for many infectious diseases. Studies have shown that regular supplementation with vitamin C boosts immune function and can help reduce the duration of illness. Foods high in vitamin C include:
1. Kiwi/Citrus/Tomatoes/Papaya/Brussels/Broccoli/Kale/Cayenne/Red Bell Pepper/Butternut/Sweet Potatoes
2. Chicken Soup — As noted earlier, if your mother or grandmother made chicken soup when you were sick as a child, they were on the right track. Chicken soup made with bone broth is excellent for speeding healing thanks to the abundant minerals and amino acids it contains.
3. Fermented Foods — Fermented foods such as kefir, kimchee, miso, pickles and sauerkraut help reseed your gut with beneficial bacteria and strengthen your immune response.
4. Apple Cider Vinegar — Thanks to its antibacterial, antifungal, antiviral and anti-inflammatory properties, apple cider vinegar can help boost your immune function and help your body fight harmful inflammation.
5. Garlic — Garlic is a potent antibacterial, antiviral and antifungal agent. Ideally, it’s best to consume it raw and crush it just before eating to absorb its benefits in full.
6. Organic Vegetables — Dark leafy greens such as kale, spinach, collard greens and Swiss chard contain powerful antioxidants, flavonoids, carotenoids and vitamin C — all of which help protect against infections. Ideally, opt for organic locally grown veggies that are in season, and consider eating a fair amount of them raw. Juicing is an excellent way to get more greens into your diet.
7. Raw, Grass Fed Organic Milk — This type of milk contains beneficial bacteria and fats that prime your immune system. It’s also a good source of vitamin A and zinc. Pasteurized dairy products are best avoided, as they may actually promote respiratory problems such as recurring colds, congestion and bronchitis.
Make sure you are drinking plenty of fresh, pure water. Water is essential for the optimal function of every system in your body, and will help with nose stuffiness and loosening secretions. You should drink enough water so that your urine is a light, pale yellow.
What Not to Eat When You’re Under the Weather
While you’re sick it’s important to avoid sugar, alcohol and greasy foods. On the one hand, your body needs all the energy it can get to go toward fighting off the illness. On the other, it’s important not to overeat or consume unhealthy foods.
If you feel yourself coming down with something like a cold or flu, this is not the time to be eating sugar, artificial sweeteners or processed foods. Sugar is particularly damaging to your immune system, which needs to be ramped up to combat an emerging infection.
So, if you are fighting the flu, you’ll want to avoid sugar, and this includes sugar in the form of fruit juice and even grains (which break down as sugar in your body).


RECIPE which uses many of these foods:

Shiitake-Squash Ramen!

HERBS To Boost Immunity
Lemon Balm

Drink Ginger Tea (hot) throughout the day!

Simple Immuni-Tea…Simmer in 3qts of water:
2Tbsp Astragalus Root for 10 min
Next, add 1Tbsp dried Elderberries and simmer another 3 min
Lastly, add 2Tbsp dried Lemon Balm herb, turn off heat, and steep for 3 minutes
Strain, refrigerate, and enjoy a cup this tea, twice a day, over the next 5-7 days

Joseph Mercola Says: Build A Strong Immune System By…

as much as you can, avoid processed foods, sugar, alcohol, and don’t smoke
supporting your gut microbiome with probiotics and sporebiotics
eating foods high in vitamins and minerals
staying connected to others via phone/text/online
de-stressing regularly (beginning meditation is excellent!)
getting plenty of exercise, fresh air, and sunshine
get good quality sleep

Anthony William Says, For Ultimate Virus Protection…

reduce fats/oils & replace with avocado, nuts/seeds (avoid ALL fats before 12 noon)
eliminate eggs, dairy, wheat, pork, corn, refined sugar, refined oils, and refined salt
avoid all raw or undercooked food and ice
use copper cookware/cups, wear copper bracelets, hang copper decorations around your house (but ingesting more than 1 gram (1000mg) copper daily can be toxic)
stay peaceful/out of fear/present-minded and try not to worry about “what if”…You don’t have to be fearful in order to be careful


Inhaling Nebulized Hydrogen Peroxide works wonders! And please be sure to follow safe procedures, because you’ll need to use a certain low-strength hydrogen peroxide. Nebulizers are not expensive, and this is one of the most effective treatments, especially when used after exposure, or within the first day or two of symptoms, so this is a tool I think every household should have on-hand…

Onion Poultice may work for some people
Cut 1/2 white onion into very small pieces (1/2 inch), and place on a tea towel or piece 14”x14” piece of t-shirt, then mash with a pestle. Fold over cloth and apply directly to chest wherever feeling pain/inflammation and leave for 12hrs. May cause skin irritation, so give your skin a break once symptoms subside.
Breathing onion vapors throughout the day may be enough!


Covid Critical Care Protocol…Mercola 5/31/20
Despite the fact that many critical care specialists are using treatment protocols that differ from standard of care, information about natural therapeutics in particular are still being suppressed by the media and is not received by critical care physicians
Five critical care physicians have formed the Front Line COVID-19 Critical Care Working Group (FLCCC). The group has developed a highly effective treatment protocol known as MATH+
Of the more than 100 hospitalized COVID-19 patients treated with the MATH+ protocol as of mid-April, only two died. Both were in their 80s and had advanced chronic medical conditions
The protocols call for the use of intravenous methylprednisolone, vitamin C and subcutaneous heparin within six hours of admission into the hospital, along with high-flow nasal oxygen. Optional additions include thiamine, zinc and vitamin D
COVID-19 kills by triggering hyperinflammation, hypercoagulation and hypoxia. The MATH+ protocol addresses these three core pathological processes

N-acetylcysteine (NAC) encourages glutathione production, thins mucus, lowers your chances of influenza infection and reduces your risk of developing severe bronchitis.

Liquid Zinc Sulfate…1 dropperfull 3x/day for 2-3 days (or every 3hrs for up to 2 days for very acute conditions)…Squirt liquid onto back of throat and let sit for 1 minute before swallowing. Zinc is one nutrient that plays a very important role in your immune system’s ability to ward off viral infections, and may play a vastly underrated role in the COVID-19 pandemic. Zinc is vital for healthy immune function and a combination of zinc with a zinc ionophore (zinc transport molecule) was in 2010 shown to block viral replication of SARS coronavirus in a cell culture within minutes. Zinc alone is incapable of fully stopping viral replication as it cannot easily enter through the fatty wall of a cell. Getting all the way into the cell is crucial, as this is where the viral replication occurs. The antimalarial drug hydroxychloroquine appears to work against COVID-19 by improving zinc uptake into cells. Natural zinc ionophores that improve zinc absorption include quercetin and epigallocatechin-gallate (EGCG found in green tea), noting many of the biological actions of these compounds may in fact be related to their ability to increase cellular zinc uptake.

Poor Man’s Coronavirus Defense:
A natural antibiotic such as cinnamon extract or oil of oregano
Quercetin as a zinc ionophore (to enhance zinc entrance into cells)
Zinc, up to 30 milligrams per day
Vitamin B3 (niacin), 25-50mg per day, and selenium which boosts bioavailability of zinc
Should zinc turn out to be in short supply, consider eating more zinc-rich foods…Examples include hemp, sesame and pumpkin seeds, cacao powder, cheddar cheese, and seafood such as oysters, Alaskan crab, shrimp and mussels.


B-12 w/methylcobalamin and adenosylcobalamin (I like Jarrow brand B-Right (B Complex which also includes B3)

Quercetin…It may offer benefits as a treatment for SARS coronavirus infections. Quercetin offers great promise as a potential supplement in the clinical treatment of SARS.


Minerals: zinc, magnesium, copper, selenium, iodine (“Essential Minerals” are great from

High Doses of Vit C & D ( for more details/dosages) As of 4/6/20 Vitamins C and D are finally being adopted in the conventional treatment of novel coronavirus, SARS-CoV-2. This fortunate turn of events is likely to save thousands of lives, while keeping health care costs down. Seriously ill coronavirus patients in New York state’s largest hospital system receive 1,500 milligrams of intravenous vitamin C three to four times a day, in conjunction with other conventional treatments
Vitamin C at extremely high doses acts as an antiviral drug, actually killing viruses.
In recent articles, former CDC chief Dr. Tom Frieden and Dr. John C. Umhau, a public health specialist at NIH, highlight the usefulness of sun exposure and/or vitamin D supplementation to reduce your risk of SARS-CoV-2 infection .
Although vitamin D does not appear to have a direct effect on viruses, it does strengthen immune function, thus allowing the host body to combat the virus more effectively. It also suppresses inflammatory processes.

Get Good Sleep…up to 80mg of MELATONIN is helpful AND fights viruses! (Mercola 4/1/20)

Triphala: Indian herb combo for bowl/liver/immunity: alamlaki/bibhitake/haritake (

Viranol by Functional Nutrients (Dr. Keesha Ewers)


HERBS To Help Heal From Coronavirus
(consult your health practitioner before choosing herbs)
Licorice Root
Cat’s Claw & Lemon Balm
Raw Garlic
Celery Juice

Ginger-Thyme Tonic:

Grate a 2 inch piece of raw ginger into 2 cups water with 3 bruised sprigs of thyme and the juice form 1/2 a lemon, and let sit for 30 minutes.

Strain & drink…You can sweeten w/a small amount of raw honey (1tsp) if desired.

Store the rest on the fridge for up to 5 days.


Other Tips For Prevention & Healing…

Try not to drink cold drinks…instead, sip warm drinks like teas or warm lemon water throughout the day, as coronavirus is often breathed in and trapped in the throat/sinuses for days before it establishes itself. So, warm liquids help flush it into the stomach where it’s way less likely to take hold in your system.

If you DO get a sore throat, every three hours, gargle for at least 20 seconds with a cup of warm water with 1tsp salt and 10 drops Grapefruit Seed Extract.

Hot sauna baths twice a day for 20 minutes reduce chances of viral infection by 50% because viruses can’t withstand heat (only has to be 133 degrees F ). Regular sauna baths work because coronavirus initially hangs out in the sinuses/throat and breathing in hot air can kill it. If the virus has set in and you’re having acute conditions, you can take take hot saunas for 15 minutes up to 5 times/day (remember, fever is the body’s way of handling viruses – for every 1 degree rise in body temperature, white blood cells can travel 4 times faster to attack viruses).

Another heat therapy option would be to spritz your mouth and nose with cool water while alternately breathing in the warm air from a hairdryer for 5 minutes at time (spritz every 10 seconds to keep your face cool), or up to 5x/day for acute sore throat.
Cellular and molecular biologist Judy Mikovits, Ph.D. believes COVID-19 — the disease — is not caused by SARS-CoV-2 alone, but rather that it’s the result of a combination of SARS-CoV-2 and XMRVs (human gammaretroviruses)
SARS-CoV-2 also appears to have been manipulated to include components of HIV that destroys immune function along with XMRVs.
Those already infected with XMRVs may end up getting serious COVID-19 infection and/or die from the disease. Mikovits’s research suggests more than 30 million Americans carry XMRVs and other gammaretroviruses in their bodies from contaminated vaccines and blood supply.
Mikovits believes 40 years of data suggest Type 1 interferon at very low dose would be an ideal treatment for COVID-19.
RT-PCR (reverse transcription polymerase chain reaction) testing, currently used to diagnose active infection by detecting the presence of SARS-CoV-2 genetic material, overestimates infection rates. For an accurate account of COVID-19 prevalence, we need to test for antibodies.


Essential Supplements I take all year round
(for overall health AND to strengthen immunity)

Essential Minerals (
Jarrow brand Krill Oil OR Antarctic Krill Oil from…Compared to fish oil, krill oil is much more sustainably grown and harvested, will not give you the “fish burps”, has higher potency, and contains natural phospholipids which makes it more readily absorbed, contains astaxanthin (a powerful antioxidant, which makes if far less prone to oxidation), is virtually contaminant (mercury) free, and has a superior metabolic influence.
Jarrow brand B-Right (B-complex)
Vit C with bioflavonoids
Vit D3
Probiotic such as Primal Defense OR Jarrow OR Complete Probiotics (
Freeze-dried probiotics are often MORE potent, and they don’t need to be refrigerated.


To create a probiotic-supportive environment in the intestines, which is the foundation of the immune system,

eat according to Food Combining Principles,

which are also beneficial for digestion & assimilation of nutrients

To prime the pump for best digestion, your first bite should be the highest-in-protein, salty or sour food on your plate
Don’t drink more than 4oz of liquid w/meals, so as not to dilute stomach enzymes/acids
For those with poor digestion, eat proteins and starches in separate meals
Concentrated proteins such as nuts, seeds, meat and eggs digest much more easily if consumed in smaller ratios to starches (ideally 1:5 ratio)
Eat no more than 2 different starches per meal. (i.e. yams and rice)
Green, non-starchy veggies help in the digestion of both proteins and starches…kale, broccoli, asparagus, sea vegetables, celery, onion, sprouts, cauliflower, green beans, zucchini, and cabbage
Eat sweet foods alone or in small amounts at the end of the meal
Eat until you feel 80% full, then stop
Eat melons and citrus alone…wait 2hrs before and after meals


from Dr. Keesha Ewers and Dr. Harry Massey

Emotions turn on our immunity, and they switch it off. Positive emotions boost immunity. Emotions of anxiety and fear are directly linked to depressed immunity…over days of negative emotions, subjects studied had 50% less antibodies and were 3 times more likely to catch viruses.

Why? Emotional oscillators in our brains continue to send out the kinds of vibrations that are aligned with the feelings we experience most often. This affects our hormone balance, blood pressure, organ function, reflexes, our ability to vocalize feelings, and of course, our immune response.

So, try to minimize news and negative social media, to 10 minutes/day or less.

Practices which cultivate gratitude and joyful feelings in our hearts on a regular basis, match these emotions and their subsequent vibrations to the neurons in our brains, which then send corrective information to our DNA. Our heart “talks” to our entire body, correcting distortions in every cell. Wow!

Stay strong and healthy in your mind…Be aware of which kinds of stories you habitually tell yourself.

6 Practices To Cultivate Emotional Immunity:

Write out your fears…you’ll feel heard & understood & releived
Do regular breathing exercises (pranayama), which are very healing to the emotional body
Practice be-ing, instead of do-ing
Establish a meditation practice…getting your butt on the cushion for even just 5 minutes regularly helps tremendously
Be quiet & let yourself feel the reality of the world…it’s okay to feel sadness/anger/frustration/disappointment/fatigue/etc….the only way out of these emotions is THROUGH them…if we keep pushing unpleasant emotions aside, we are blocking energy that wants to move through us, and we are thusly more likely to experience illness
Do your emotional healing work to release trauma and stress (books/programs by Peter Levine, etc)

Are You Sometimes Afraid Of Food?

Please try not to be afraid of food. I know it’s difficult these days, because so many commercially available foods aren’t what they say they are, like olive oils and honeys. And because prepared foods contain ingredients that are refined/de-natured, tainted with genetic modification, have chemical preservatives, dyes, pesticides, radiation, heavy metals, and antibiotics.

Feeling the emotion of fear on a regular basis is horrible for our health. Quantum physics shows us that the predominant emotions we feel either create health and happiness, or disease and suffering. This has been proven by scientists and spiritual teachers for decades.

Whenever you’re in a pinch and you have to eat less healthy than you’d prefer, you can do as my dear friend Karyn does, and say to yourself, “My mind is strong. My mind keeps my body healthy. Everything I eat turns to health and beauty”, and it will more likely be so! Quantum physics teaches us that we get what we expect.

If we can stay focused on the things we’re grateful for, feel joy in the present moment for the simple things, and keep bringing ourselves back to these good thoughts and feelings whenever we notice our minds slipping from them, we’ll be much happier and healthier.

For me, peace of mind comes from:
~ eating 80% of my diet as unrefined, plant-based, whole food
~ eating 60-70% of my plate as seasonal veggies and greens as often as possible
~ eating cultured vegetables and other probiotic-rich foods and drinks
~ drinking enough re-mineralized water daily between meals
~ having fun bicycling, walking, and dancing (or or horseback riding!) at least every other day
~ getting good sleep, close to when the sun sets, and rising close to when it rises
~ nurturing my relationships with lots of love, listening, honesty, and compassion
~ sitting in silence as often as possible, to return to my knowing that there’s never really any reason for fear, as long as I keep my mind focused on the gifts of the present moment

Just try to do your best with your diet and be happy with the rest, making small changes that are doable for you…changes that you can stick with over time.

I hope you get much hope and a lighthearted feeling from the idea that we’re evolving into beings who are capable of transcending the physical laws of nature, who can create anything we want simply by staying focused on it, and by feeling the feelings that come with what we want.

If you can remember to try to stay in gratitude and joy no matter what your experience seems, you are steering your experience toward more gratitude and joy.

Easy Hacks to Curb Winter Weight Gain….by Dr. John Douillard

Easy Hacks to Curb Winter Weight Gain

by Dr. John Douillard  ( for links to sources of info/studies/research)

As summer winds down, a common question I get from my patients is, “How do I avoid gaining weight during the fall and winter?”
Each fall, our ancestors would greatly increase their fruit, grain, nut, and seed intake. This intake of excess calories would accomplish winter insulation and energy storage—as the famine of winter and early spring was just around the corner.

Hacking this evolutionary tendency in modern days is important for a few reasons.

In general, our modern American population:
Does not need the amount of insulation that our ancestors did.
Does not need to gear up for a winter famine.
Already consumes more calories than we need year-round.
Already has years of excess caloric intake stored as fat.

So, how do we adapt? It’s easier than you think, thanks to these simple hacks!

Eat no more than 3 meals per day, without snacks. When being fed every 2-3 hours, the body is not encouraged to burn any of its stored fat for energy. (1,8)
Why should it bother digging out the fat stores for energy when it is being spoon-fed all day long? When you eat 3 meals a day and have ample time between meals, the body is forced to burn stored fat.

Once fat is restored as your active fuel supply, you will see balanced energy levels, more stable moods, greater mental clarity, better sleep, less cravings and natural weight management.

The keys here are to make each meal count, and try to make lunch the main meal.

Follow these meal time basics:
No snacking between meals.
Only drink water from supper to breakfast each day. For best results, aim for a 13-hour fast each night.
Make supper smaller and earlier (before 6pm).
Make lunch the main meal and relax while eating – no eating on the go or in a hurry.
As you become a better fat burner, you can try skipping supper to make the nighttime weight loss fast even longer.

Ayurvedic Weight-Balancing Fruits

Triphala is an ancient Ayurvedic herbal formula consisting of three fruits: amalaki, bibhitaki and haritaki. These are all-fall harvested fruits that have been shown to support healthy weight loss.
Triphala has been used for thousands of years as an intestinal scrub to clean the villi and support better elimination, healthier digestion and weight loss.
Years ago, I had a patient who came for a follow-up visit around 10 years after I initially saw her. She reported that she had lost 50 pounds by following my instructions to take 2 capsules of triphala after each meal.

Note: The results shared here are not typical or expected for short- to medium-term use of triphala. While supplementing with triphala can help support healthy weight loss, the only tried and true method of losing substantial amounts of weight is changing one’s diet and exercise in accordance with the supervision of a certified health professional.

Fall Roots
 Which Flush

Every fall, while there is an abundance of yummy, in-season, calorie-rich foods to consume, there are also detox and weight loss foods being harvested!
The cleansing roots of spring, such as dandelion, burdock, turmeric, ginger and berberines like Oregon grape, golden seal and barberry, are harvested in both the spring and fall, suggesting that a great time to detox, reset digestion and (if needed) lose weight can be the fall – if we eat the right seasonal foods!
Counteract the winter weight by drinking more dandelion root tea or eating dandelion greens.

Make meals bigger, but cleaner. For example, have a huge, leafy green salad with kale, spinach and dandelion greens, or enjoy a fruit salad for breakfast. Avoid processed and refined foods.
Yes, fruits alone can help you lose weight, as most fruits have weight management properties. The problems typically come when you eat fruits alongside starchy carbs or fats. Eating these together can overshoot the body’s calorie requirements, resulting in stored fat and unwanted weight gain.

Easy At-Home Detox

At the junction of the seasons, Ayurveda recommends a more intensive detox regimen to reset the digestive function, which can get boggy and congested over time especially with over-eating and/or eating foods that are inappropriate to the season, and provide rejuvenation for all of the organs that work so hard to keep us functioning.

Typically, these more intensive detox phases kick your natural daily detox function into a higher gear, encouraging the body to do a better job of cleansing on a regular basis.

An intelligent detox will always seek to open up the detox channels first, to make sure that once toxins are released, they are quickly eliminated through the excretory system lest they be pushed from one fat cell to another, or default back to the liver, which may send it back into the bloodstream. You want to make sure that the cleanse you are doing has a clear plan for where the toxins will end up – and you want that to be outside of your body.

Two more key points to look for in an effective and carefully designed detox program are the goals of blood sugar balancing and the resetting of digestion. Unstable blood sugar can lead to fatigue, irritability, inability to focus, headaches, light-headedness, anxiety and depression. Unstable blood sugar is also the root cause of many common imbalances in the west.

A detox is the perfect time to balance the blood sugar through the elimination of empty-calorie foods and proper timing of meals throughout the day. This fall, try our 4-day Short Home Cleanse or our 2-week Colorado Cleanse to kick start fat-burning and lose some stubborn pounds.
Example (4-Day Short Home Cleanse Protocol):
Every morning for 4 days, take increasing doses of melted ghee (clarified butter) blended into a small amount (1/4 cup) of warm milk.
Eat a non-fat diet for these 4 days. For best results, eat a traditional Indian rice and bean dish called “kitchari” as your meals (a deliciously spiced mung bean, brown rice, and vegetable stew). On the evening of day 4, drink a cup of smooth move, senna tea or another gentle laxative to flush your intestines.

Re-Connect with the Natural Light/Dark Cycles

As the days get shorter and the nights get longer, our bodies are designed to produce more melatonin and sleep more.
Melatonin, which is produced by the pineal gland during the dark cycles, not only puts us to sleep, but it can also support healthy weight loss.
To our misfortune, studies show that modern humans are more disconnected to the light/dark cycles than ever before.  Chronodisruption, due to excessive exposure to artificial light at night and other factors, blocks the adequate production of melatonin that we so greatly depend on for healthy sleep cycles. We also tend to produce less melatonin as we age.

Studies at the University of Colorado in Boulder found that reducing the exposure to artificial light at night can re-establish normal levels of melatonin production and reset the body’s natural circadian clock – in just one weekend!
Perhaps one of the best ways to curb winter weight is to avoid late nights in front of the smartphone, computer and/or TV this fall and winter.
The longer you are up after the sun goes down, the more the body is convinced that you are in an endless summer. The “Endless Summer Effect” triggers the genetic clock to start eating more in preparation for the perceived winter famine to come.

Ways to Increase Melatonin Naturally

Exercise Outside and Get More Sun

One way to help the body lose weight and balance its natural rhythms is to get more daylight. The first morning sunlight instantly blocks any lingering melatonin production during the day, making room for more calorie-burning energy.
The LESS melatonin you make during the day, the MORE you make at night. Nighttime melatonin helps you lose weight and daytime melatonin production helps you gain it.
The CU study mentioned above also found that healthy residents of Boulder were producing daytime melatonin and having energy crashes during the day. (5)
With shorter days, it becomes difficult to find time to exercise, which can add to the fall/winter weight gain woes.
It turns out that shorts bursts of exercise can be as effective as longer duration exercise. I recommend trying my 12-Minute Workout:
Warm up for 2 minutes with a walk or slow jog, breathing deeply through the nose.
Do four 30 second to 1-minute fast-twitch muscle activation surges, breathing deeply through the nose. This could be jumping jacks, stair step-ups, shadow boxing or sprinting outside. Follow each surge with a 1-minute rest period, breathing deeply through the nose.
Cool down for 2 minutes with a walk or slow jog, once again, breathing deeply through the nose.
Repeat this every day, outside whenever possible, during the fall and winter.

Vitamin D and Weight Loss

Optimal levels of vitamin D have been shown to support healthy weight loss.
Our ancestors got their fall and winter vitamin D from organ meats, fish, fish liver and eggs.
Many foods are “enriched” with vitamin D, but with vitamin D2 instead of D3. Vitamin D2 is called ergocalciferol and is a synthetic form of vitamin D. It is not as effective as natural vitamin D3.

Today, getting adequate levels of vitamin D may require supplementation. Experts at the Vitamin D Council suggest getting vitamin D3 levels checked annually and maintaining levels higher than the current recognized FDA standards.
For optimal health, they suggest keeping levels between 50-80 ng/mL.
I suggest using an easy-to-digest form of vitamin D made from sheep lanolin, rather than the often difficult-to-digest fish oil form of vitamin D3.

Real-Food Ideas & Tips For Simple Lifestyles

We all have friends or family who are on a serious budget. And most of us know what an emotional/mental/physical roller-coaster the addiction to packaged foods can bring, which itself can perpetuate sad, depleted situations….

Here are some ideas I’ve come up with for those with minimal money and in living situations with minimal kitchen space/tools…even situations without refrigeration, such as living in a car.

There are many more ideas out there, and I look forward to hearing from anyone who would like to add any ideas to this list, to help humanity in establishing better health and happiness.

*carrot stix/celery/snap peas/jicama/red bell pepper w/nut butter/hummus/avocado
*cold salads at TJ’s: tabouli, chicken salad, egg salad, etc.
*make simple salad dressings to drizzle on raw or steamed veggies
*Ezekiel bread or real sourdough with olive oil/avocado/hummus/nut butter
*sunflower seeds (shelled & roasted from TJ’s just $2)
*raw almonds/walnuts/pecans/brazil nuts
*avocado w/sea salt
*banana & natural peanut butter/almond butter

17-20 grams sugars: Lara bar
13 grams sugars: Rx bar
11 grams sugars: Luna bar
5 grams sugars: Kind bar & Power Crunch bar
0 grams sugars: Think & Think Thin bar


Try not to eat out of containers…Put a serving in a bowl instead, so you don’t eat your way all the way to the bottom of a bag of chips, etc.

Dilute soda and juice with filtered water.

Sugar is hiding in many packaged foods: ketchup, coffee creamer, flavored yogurt, breads…



Overnight Oats are simple to make and ready to go when you are. To prep, soak old-fashioned oats in any kind of milk in the refrigerator. You can eat them hot or cold—and add your favorite toppings, like fruit or chopped nuts…A tasty and healthy way to have breakfast with just 5 minutes effort!
1 clean jar with lid
½ cup rolled oats
1 cup milk (oat milk/almond milk works great!)
2Tbsp nuts and/or seeds
1tsp cinnamon
1-2tsp your favorite sweetener (honey/maple syrup/sucanat/etc)
⅔Tbsp chia seeds
some diced fruit
berries (fresh or frozen)
Throw everything in a jar, screw the lid on top, shake, and put in the fridge. The next morning add a dash of milk and enjoy

Sweet Potato Toast is an easy afternoon bite. Just cut quarter-inch-thick slices of sweet potato, toast them flat in a toaster or toaster oven for five minutes (to get a browned base), and add a topping of your choice…avocado/egg/cheese/almond butter/etc.