UPDATED Coronavirus Natural Prevention & Healing Reference…updated info in RED

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)

Foods/Supplements TO PREVENT Getting Coronavirus

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


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 (mercola.com)…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 (LifeSpa.com)

Chywanprash: Indian herb blend for all-around health & adaptability/stress (LifeSpa.com)

Traditional Chinese Medicine Herbs: Yin Chau

Immuno-Core by Functional Nutrients (Dr. Keesha Ewers: www.drkeesha.com)

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


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.

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 LifeSpa.com)

High Doses of Vit C & D (Mercola.com 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 (LifeSpa.com)

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.

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

Essential Minerals (www.lifespa.com)
Jarrow brand Krill Oil…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 (www.mercola.com)
Freeze-dried probiotics are potent and don’t need to be refrigerated.

To create a probiotic-supportive environment in the intestines,

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


Anti-Viral Practices…


Along with the right antiviral foods and supplements, the best way to protect yourself from viruses is to take some steps to minimize exposure or kill off anything you are exposed to immediately. This knowledge is meant to empower you so you can take steps to protect yourself and your loved ones. It’s critical to have the knowledge that pathogens are easy to contract if we are not careful, especially during these times. Below you will find some of the top tips to protect yourself.

1. Wash your hands regularly, especially right when you come home after going out. Use warm water, be generous on soap, and lather your hands thoroughly. Thorough hand-washing is more effective than hand-sanitizer, and anti-bacterial soap is NOT needed.

2. If your hands haven’t just been washed, don’t touch your face (especially your mouth, ears, eyes, and nose) or eat with your hands. It’s extremely helpful to get into a practice of just not touching your face regularly. This includes rubbing your eyes, touching your mouth, scratching your ears, picking your nose, and biting your nails. Keep your fingers away from your face as much as possible. This alone can help you avoid contracting any virus or bug around you.

3. If you can, try to avoid shaking hands or use hand sanitizer or wash your hands well afterward.

4. Use disinfectant-wipes, hand sanitizers, and gloves to keep your hands clean and kill off anything you do come into contact with.

5. Wear gloves when pumping gas.

6. Wash your hands well after handling cash or credit cards.

7. Wipe down your grocery cart or grocery basket handles with hand sanitizer or disinfectant-wipes. WITH DISINFECTANT WIPES, WIPE DOWN YOUR CELL PHONE/CREDIT CARDS/EVERYTHING NON-POROUS that you touched while you were out in the world (porous surfaces, like cardboard/cloth grocery bags, need to sit untouched for 1 full day).

8. Don’t touch public door handles, sink taps, toilet handles, and toilet flush buttons/levers with hand sanitizer or disinfectant-wipes, use a paper towel or your shirt to grab them, or avoid touching them altogether when possible.

9. Avoid raw (salads, etc.) or under-cooked food from restaurants. Food needs to be heated to at least 150 degrees F for any viruses to be killed off.

Ask for no ice in drinks at restaurants or coffee shops. Ice is often kept in a place that is open to air, sweat, or other exposures, or people working there may pick up the ice with their hands.

10. Foods from the grocery store with a skin such as bananas and oranges, need to be washed, scrubbed with soapy water, and rinsed well. For now, avoid raw fruits and veggies without a peel that are eaten raw like: cilantro, lettuces, arugula, baby carrots, etc. This virus lives on non-porous surfaces like fruit skins (scrub w/soapy water & rinse), plastic, and metal for 3 days (some say 2-3 weeks!), so wipe down ALL surfaces (bread bags, produce bags, glass jars, plastic containers, countertops, tabletops, sinks, etc,) or transfer foods carefully into clean containers at home, throwing away the original bag/container from the grocery store, then put the plastic grocery bags AND your cloth grocery shopping bags out of the house to sit somewhere untouched for at least 3 days. Then wipe down all countertops/tabletops/surfaces that the grocery bags touched.
*In place of disinfectant wipes, you can put on dish gloves and use a rag soaked with bleach water (1/3 cup bleach in 1 gallon water). I’ve been wearing gloves in the grocery store, then taking one glove off to open the car door handle, putting the bags in the car with my gloved hand, setting the tainted gloves on the floorboards while I drive home, opening the car door from the inside with a clean hand, but then putting the gloves on again before bringing groceries into the house, sanitizing the groceries, and promptly getting the grocery bags outside to sit for 3 days.

11. When you have packages delivered, leave them to air outside for a day (or two days whenever possible). If you need to bring them inside, consider wearing gloves and putting them in your garage or another space that you won’t need to use like an entryway closet. If you have to open a package as soon as it arrives, try to wear gloves to handle the package.

12. Don’t wear the same clothes all day long if you have left your home. When you come home from being out or at work or shopping, put your clothes in a “tainted clothing area” away from other clothes (or better, hang them out in the sun!), and change into clean clothes.

13. It’s best to also shower and wash your hair directly after arrival home, as this virus clings to clothing and hair.

14. When masks are available, you have the option to use them when entering crowded public places like on planes and in airports, which will somewhat reduce your chances of exposure.

A Word On Anti-Viral Practices

I know this is tedious and time-consuming, but please use it as a mindfulness practice, or a walking meditation.
You can think of how lucky you are to actually have this information early on, and how worth this extra time/care your precious life is…and the lives of others…
When you don’t get exposed, you aren’t going to unconsciously spread it to hundreds of other people, which is the reason for the exponential growth curve/rate of infection.


Public Restrooms
Airports/Public Transportation
Health Care Facilities
After caring for ill people/cuts/wounds
After diaper changes
After eating

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  (lifespa.com 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.

Medical Medium says nightshades DON’T cause inflammation after all!

Well, I must now apologize for teaching people for 12 years that tomato, potato, eggplant, and peppers increase inflammation, and thusly pain, in the body. Anthony William the “Medical Medium” has beautifully debunked this limiting belief for me, after reading his book (which he says was inspired from spirit), called “Life-Changing Foods”.

What I had read multiple times from various books, articles, and websites, is that these nightshade fruits/veggies contain an alkaloid called solanine, which exacerbates inflammation in the body. So, I’d been recommending that people with arthritis, chronic neck/back pain, MS, etc. eliminate these foods to see if their pain level decreased, as my pervious whole-food-healing sources said they likely would.

But what Anthony channels is that only the leaves and stems of the nightshade family plants contain solanine and are toxic. Once the fruits/veggies of these plants are ripe though, they don’t contain any solanine at all. And, in fact, these ripe fruits/veggies are actually very helpful and nutritious for the body.

He cautions to avoid unripe nightshades such as green bell peppers and unripe green tomatoes, as they can be an irritant, except with varieties like green zebra tomatoes which are a green color when ripe.

He says, “In the rare case when someone eats a juicy, ripe tomato on its own, or a plain steamed potato, and experiences the onset of symptoms, it’s practically guaranteed that she or he has symptoms when eating other types of healthy fruits and vegetables too. It’s a sign that she or he is dealing with an elevated pathogenic load – the fruits and vegetables causing a detox reaction.”

Chinese medicine teaches that nightshade fruits/veggies are very yin (as opposed to yang) in the energetic effect they impart. They cause energy to rise and expand in the body, leading to “spacey”, ungrounded/unfocussed mental states, which can actually balance out the tension from stress or activities which take great concentration. Macrobiotics, the nutrition aspect of Chinese medicine, recommends cooking nightshade fruits/veggies with miso, seaweeds, or salt, and also parsley to offset their overly expansive effect.

My Solar Nutrition guru Hugo would say that nightshades have the most beneficial effect on the body when they’re eaten vine ripe and in season. So, I try to avoid the store-bought pale tomatoes most of the year, as well as the green bell peppers. Once you have a super sweet, tangy, sun-warmed heirloom tomato from a summertime farmer’s market, there’s no going back!

Anthony William says that the real problem with nightshades in our modern foods, is the other foods they are often prepared with. For example, ketchup is laden with high fructose corn syrup. French fries are fried in refined vegetable oil and coated with refined salt.

He says to instead try the nightshades in healthy ways, such as; red bell pepper sticks with homemade hummus, baked potato with salsa and avocado, steamed eggplant drizzled with olive oil and lemon juice, and vine ripe tomato stuffed with tahini sauce.

From my personal experience in helping people heal and thrive with whole food cooking, I’ve seen that each person is unique, with unique biochemistry, and that everyone’s needs change here and there throughout their lives. So, the need for quieting the mind and tuning in to your present needs, and how you feel after eating certain types of foods, will be an ongoing practice. I truly hope it is a graceful and joyful journey toward better and better vitality for you!