Holistic Wellness Tips and Immune-Boosting Supplements to Take from Dr. Lekkos

I recently attended an incredibly informative lecture hosted by SHIFT Mind Body Soul, one of the rising stars in programming in the holistic health and wellness space. With Coronavirus weighing heavy on everyone’s minds, I wanted to share some valuable take-aways I learned so that you can use these extra measures to stay healthy during this stressful time! 

The educational lecture took place in Beverly Hills at Spring Place and featured renowned functional medicine expert and GOOP Contributor Dr. Lekkos, Founder of Bios Functional Medicine, and was moderated by my friend and holistic nutritionist Elissa Goodman. The discussion offered so much timely information regarding wellness and how best to support our immune system.

Below is a list of the wellness supplements that were discussed and some other tips on how to stay healthy and centered. I am currently using all of these, but I’m not a doctor so please do your homework before introducing anything new into your regime; research and talk to your physician if you are unsure of what is best for you. 

I wish you continued well-being during this challenging time. Sending healthy vibes your way!

xx Melissa

“Think from your heart, not your head, soak in life and think about why you are here, experience as many things as you can, and above everything else, do YOU all the time.” -  Dr. Lekkos

Dr. Apostolos Lekkos

Elissa Goodman

Click directly on supplement titles to order my faves!

IMMUNITY SUPPORT

Monolaurin 

Monolaurin is a chemical made from lauric acid; used to build the immune system, it is found in coconut milk and breast milk. It’s recommended for preventing and treating viruses such as the common cold, influenza, swine flu, herpes, shingles, and other infections. Dr. Lekkos recommended this as the best supplement to take if you feel a sore throat or virus coming on. 

L-Lysine (2000 mg per day)

Elissa Goodman recommended this supplement as a good one to take along with Monolaurin. This gem of a supplement offers immune system and respiratory health support.

NAC  (1,500 mg/day and not on an empty stomach)

This important supplement replenishes levels of glutathione, a powerful antioxidant found throughout the body - our levels decrease as we age. Taken together they can help boost immune function. They also help with chronic respiratory conditions and support brain health.

Glutathione

Glutathione is an important antioxidant that declines with age. It is critical for healthy immune system function and is necessary for proper detoxification. Works well in conjunction with vitamin C.

NAD (Take 500 mg plus)

NAD helps fuel many of the body’s essential functions. It’s important for our cells and it gives us energy and a sense of wellbeing, but NAD levels also diminish with age and stress. Taking this supplement can help elevate our own levels with increased and consistent use. Read my blog here on TRU NIAGEN (a unique form of vitamin B3) to see why I love taking this NAD supplement daily!

Vitamin D  (5000i.i. daily)

This familiar vitamin is good for supporting muscle, bone, teeth and immune health. According to ScienceDaily, taking large doses of vitamin D reduces respiratory infections like pneumonia, influenza, and bronchitis. Dr. Lekkos also mentioned to take it in larger doses to cure bronchitis.

Reishi and Other Adaptogenic Mushrooms 

Reishi and other mushrooms are important for immune function support and some also act as natural anxiety relievers that may help calm any angst we are experiencing. I like the delicious powders by Four Sigmatic! 

Probiotic

Taking a probiotic every day to maintain gut health is great for ongoing immune support and a healthy microbiome. But taking a probiotic that has prebiotics blended into the formula makes them even more beneficial since they do a great job of fertilizing the good bacteria you already have in your gut. I also like to get additional probiotics by starting the day with the Hush & Hush PlantYourDay protein powder. Click HERE to order and use discount code MELISSA during check out to get 20% off.

Curcumin 

This herbal supplement is great for reducing inflammation and as an antioxidant. It’s also used for relieving the stiffness and joint pain of arthritis. 

Photo credit: Stefanie Marie Photography

SLEEP EASY

Sleep is the golden chain that ties health and our bodies together. — Thomas Dekker

Magtein 

A combination of Magnesium and L-Threonate, this can be beneficial for helping you fall asleep. It calms the buzzing in the brain, making it easier to relax and drift off into dreamland.

Charlotte's Web 

Looking to CBD as a way to calm your nerves and help you get some shut-eye? Charlotte’s Web is one of the most respected brands out there. Whether you prefer a flavored oil or a gummy, they’ve got you covered. 

Felix Grey Blue Light Blocking Glasses 

These clinically tested blue light blocking glasses can aid in getting your beauty sleep by improving melatonin secretion by 2x. You know what that means? Less chance of dark circles in the morning! 

Gwen Dittmar, Breath Work Coach; Nicole Fogel, Founder of SHIFT Mind Body Soul.
Photo Credit: Kelly Fogel Photography.

Elissa Goodman and Dr. Lekkos.
Photo Credit: Kelly Fogel Photography.

MIND OVER MATTER

It’s your perception and your reaction to life so be aware of how you are thinking. - Anonymous

Wellness isn’t just about taking care of our body, it’s also about managing our minds. Here are a few tips to help turn down the noise and get your head in a better space.

Breathing

Taking deep breaths throughout the day can help calm you down. I personally find box breathing super helpful to manage my adrenaline when it gets ramped up. Simply inhale for five seconds, hold for five seconds, exhale for five seconds and repeat. For some more amazing breathing techniques, check out Breathwork Master and Coach Gwen Dittmar and her step-by-step breathwork class on mindbodygreen. 

Journaling 

Sometimes you’ve got to let it flow! Grab a notebook and pen and just write. It helps to declutter the mind, and things seem to fall into perspective once you read back what you wrote. Keeping a daily gratitude journal is also a great way to shift your thoughts and realize how much you truly have. I believe when you approach life from a place of gratitude there comes even more to be grateful for. 

Meditation 

By now we all know how powerful a meditation practice can be for brain health. From Calm to Headspace, there is no shortage of apps out there that can guide us in taming our monkey-minds. Dr. Lekkos recommended another cool app called Brain.fm. It is basically a streaming music service that produces a continuous loop of computer-generated music that can help you meditate, focus, or sleep, using a combination of bimodal tones. This scientific approach claims to affect your brain differently than any other music.

“If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.” ~Elbert Hubbard

Photo credit: Stefanie Marie Photography

Indie Beauty Brands You’ll Want to Try from This Year’s Indie Beauty Expo

Did you know that when it comes to beauty, indie brands are one of the fastest-growing categories? I personally love discovering new brands and was thrilled to be chosen by the IndieBeautyExpo (IBE) to curate my own personal clean beauty boutique called onTUWI.

onTUWI stands for Team Up With Indie and it is a platform where influencers are asked to style a digital boutique with their favorite brands from the IndieBeautyExpo (IBE), which was held in Los Angeles last month. From close to 200 beauty, wellness and lifestyle brands, I chose 11 of my favorites that were represented at IBE, and I will be selling them through my online boutique at a 20% discount when you use the promotion code Melissam20.

My boutique will only be open for a limited time, so check out my fave picks below to see which ones you may want to try for yourself, and to read a bit more about each individual brand’s mission.

Click the images or shop buttons to purchase directly until March 31st and remember to use special promo code Melissam20 to receive 20% off all purchases!

Hush & Hush MindYourMind Supplement

What do you get when you blend natural sleep aids like tryptophan, valerian root, holy basil leaf and magnesium together? A good night’s sleep with no sluggishness the next morning! 

Hush & Hush TimeCapsule Supplement

I’m all about looking and feeling 10 years younger, and with a little help from TimeCapsule I get a boost of energy and my skin and hair have never looked better. Hacking the aging process from the inside out!

Daily Concepts Daily Bio-Cotton Makeup Removers

Clean beauty and sustainability go hand in hand. These reusable, washable cotton pads check both of those boxes and remove make-up easily without the hassle of tiny fibers getting stuck in your eyelashes like with disposable cotton balls or pads. 

evanhealy The Daily Balancing Ritual Kit

(with Cleanser, Hydrosoul, and Oil Serum)

This product trio centers around rose geranium and its ability to harmonize any oil imbalance. Make this cleansing ritual part of your routine and leave your dry winter skin happy and harmonious. 

Mad Hippie Vitamin C Serum

Watch out sun-damaged and wrinkled skin! This serum helps with reducing both of these woes as it reduces the appearance of wrinkles and discoloration while plumping skin with moisture.

Winged Radiance Body Oil with CBD

Perfect for after shower or bath, this oil keeps skin super-hydrated from head to toe with 100mg of CBD. It is also great to calm irritated skin after shaving. 

berlin skin Sandalwood Facial Cream

Made using sustainable practices, this lightweight face cream is free of parabens, sulfates, mineral oil, and synthetic fragrances to soothe and restore skin texture. 

Root Pretty Hair Day Dry Shampoo

Packaged in a recyclable bottle, this clean beauty dry shampoo is a champion at soaking up excess oil using organic, natural ingredients. It comes untinted or in a brown tint.

Province Apothecary Rejuvenating + Hydrating Face Serum

There’s nothing like a good face serum and this one is a gem! It has an incredible fragrance and is full of plant oils absorbing easily into the skin to hydrate and firm.

Moon Boost Lash & Brow Enhancing Serum

Who wants long lashes, raise your hand! One hundred percent natural, vegan, organic and cruelty-free, this serum is made to leave your lashes and browns conditioned and growing…and the best part…it won’t break the bank like lash extensions!

PYT Upgrade Highlighter

Color: Front Row

A satiny, smooth, buildable powder highlighter that adds an instant sun-kissed glow to the skin. Gives a natural look and is enriched with jojoba seed oil and vitamin E. Vegan, hypoallergenic and of course, cruelty-free.

I hope you’ll discover a favorite or two from this list of hidden gems. I’m proud to help support these brands and the entrepreneurs behind them through the onTUWI platform. Make sure to follow me on Instagram where I will be storying these brands over the next few weeks so you can get to know them a bit better! 

xxMelissa

Sugar: Not So Sweet for Gut Health by Elissa Goodman

Cleanse expert Elissa Goodman, a certified Integrative Holistic Nutritionist based in Los Angeles, California, is my go-to gal for all things nutrition, health and wellness. I’m proud to call Elissa a good friend and happy to be able to share her knowledge with you as my first Guest Contributor for the new year!  

When Elissa was diagnosed with cancer at 32, she decided to explore holistic alternatives for healing. After combining them with select traditional treatments she was able to say F*** You to this disease! Needless to say, she is an inspiration and respected resource for many when it comes to all things health and wellness. 

Since this is the time of year when so many of us are focusing on fine-tuning how we eat and what we eat, I want to close out the month by sharing Elissa’s informative article on sugar as it pertains to gut health. This confusing carb can go by many aliases and is hidden in so many products, however, not all sugars or sweeteners are created equal. Read on to learn what to steer clear of and some great natural alternatives to feed your sweet tooth. 

xxMelissa

Sugar eaters: listen up! With all of the recent research on the gut coming to light over the last few years, you likely now know that the status of your gut microbiome is integral to overall health. With more than 500 species of bacteria living in or on the human body at all times, bacterial cells outnumber our own cells significantly. The bacteria that reside in the digestive system affect the body (and brain!) in seemingly countless ways. They enhance the effects of vitamins, help to regulate our immune system, and control our brain function, metabolism and levels of various neurotransmitters like serotonin, which significantly impacts mental health.

With so much on the line with gut health, it is no wonder that people are getting serious about maintaining it. Probiotic supplement sales are constantly rising, with global sales expected to reach $17.4 billion by 2027. And westerners are more obsessed with fermented (aka high good bacteria) foods than ever before, now that we know what incredible benefits they provide for the gut microbiota. But what many people do not yet realize is that preventative measures must also be taken to ensure that our gut is in optimal health. One of the effective measures to implement as soon as possible is limiting sugar intake.

Ultra processed sugar wreaks havoc on the digestive system. It feeds the growth of damaging organisms like yeast, candida and bad bacteria, which can seriously harm the gut. Bad bacteria produce toxins, called exotoxins, that damage healthy cells and can physically bore a hole into your intestinal wall. This can lead to leaky gut, which is when toxins, partially digested food and dangerous bacteria slip through the intestinal wall and penetrate the tissue and bloodstream beneath it. This can cause a slew of issues like widespread inflammation, obesity, skin problems and more. An overgrowth of bad bacteria can also lead to disorders like Irritable Bowel Syndrome, SIBO, depression, chronic inflammation, and even cancer.

It is important to make the distinction between naturally occurring sugar in foods like fruit and added sugar. Naturally occurring sugar in its whole form (aka beets, bananas, and apples, etc.) are fine. When I say be mindful of how much sugar you are consuming, I am talking about added sugar. However, I am not only referring to the white sugar that you may be adding to your morning cup of coffee (which I recommend nixing!). There is added sugar hidden in many of the food items we eat on a daily basis, and we do not even realize it! That is because many companies are aware of the negative effects of sugar, so they use other forms of it in order to prevent us from recognizing the ingredient names when we see them. A good rule of thumb for keeping track of your sugar intake is to always read the ingredients on the back of any food or beverage label that you are considering buying. Any ingredient that ends is “ose” can be assumed to be a sugar. 

Below is a list of other names for added sugar:

• Anhydrous dextrose

• Brown sugar

• Confectioner’s powdered sugar

• Corn syrup

• Corn syrup solids

• Dextrose

• Fructose

• High-fructose corn syrup (HFCS)

• Invert sugar

• Lactose

• Malt syrup

• Maltose

• Molasses

• Nectars (for example, peach or pear nectar)

• Pancake syrup

• Raw sugar

• Sucrose

• Sugar

• White granulated sugar

It is ideal to limit your intake of added sugar to no more than 25 grams per day. To put that into perspective, the average added sugar intake per person in the US is currently around 77 grams per day. If you do want to add a hint of sweetness to your afternoon tea or need a healthy sugar alternative for something you are baking, I recommend going with a natural sweetener that does not spike blood glucose levels or provide an easy source of food for bad intestinal bacteria to feed on. The healthiest sweeteners are pure stevia leaf extract, monk fruit (sometimes called luo han guo), and lucuma. While sugar may feed the damaging bacteria in the intestinal tract, these three natural sweeteners possess antimicrobial compounds that may actually help to inhibit bad bacteria like candida and maintain bacterial balance.

Be sure that you are only buying pure stevia – if it says anything different or just ‘stevia,’ there may be unnecessary additives or it may be highly processed, which negates all of its benefits. In terms of monk fruit sweetener, I absolutely love the brand Lakanto – I use it in my own cooking constantly and in my cleanses regularly. 

Elissa Goodman is a Holistic Nutritionist and Lifestyle Cleanse Expert. After getting diagnosed with cancer in her 30s and then losing her husband to his own fight with cancer, she quit her job at Vogue to study holistic nutrition. Fast forward a number of years, and she has helped thousands of clients manage their own health issues. Elissa has created several successful cleanses, including her own delivered SOUP cleanse here in Los Angeles, which sells out every week, and her 7-Day RESET cleanse, which recently launched. Her Super Seed Bars from the SOUP Cleanse are now being sold online nationwide and they have received immense positive praise. Elissa collaborates with leading health and wellness partners including Café Gratitude and M Café, has signature juice blends at Erewhon Markets and a food program at Earth Bar in LAX. Elissa is regularly asked to contribute to outlets such as Huffington Post, abc7, NBC LA, E! News, Well & Good, Mind Body Green, The Daily Mail and more. Elissa is also regularly asked to be a guest on podcasts such as goop and Better Together with Maria Menounos. She published a best-selling book called Cancer Hacks and she’s currently working on her second book called Autoimmune Hacks.

Click here for more information on Elissa Goodman and follow her on Instagram! And shop the carousel below for some great sugar alternatives, as well as a look at Elissa’s book Cancer Hacks: A Holistic Guide to Overcoming your Fears and Healing Cancer!

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