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

8 Simple Ways to Boost Your Metabolism by Celeb Nutritionist Elissa Goodman

I was one of those girls who could always eat whatever I wanted, and my bodyweight basically stayed the same, give or take 5 lbs. But… I found that as I entered my 50s, my metabolism started to noticeably slow down. Even though I was regularly exercising and eating a healthy diet, a layer of “fluff” seemed to appear overnight. This change prompted me to take a closer look at and focus on my metabolism.

 In this article, guest contributor and celeb nutritionist Elissa Goodman shares her tips on how to re-boost your metabolism. Read on for some amazing tips and takeaways that have helped me and can help you achieve best results!

8 Simple Ways to Boost Your Metabolism

Elissa Goodman is a nutritionist whose mission is to educate and encourage healthy, mindful living while helping others embrace the concept that we are a product of what we eat and how we treat ourselves.

When you think of someone with a “fast metabolism,” you might immediately envision a naturally thin person. However, metabolism is actually the chemical process in which your body turns calories into energy, and everyone has the ability to implement practices that can shift your levels of metabolism. A strong metabolism has seemingly endless benefits. It is related to lower rates of disease, healthy sex drive, longevity, and more.

Those with autoimmune conditions typically suffer from a sluggish metabolism. It is almost as if their body’s energy-producing mitochondria and thyroid (AKA the “gas pedal gland”) have both gone on strike and, as a consequence, everything has slowed down. As a result of the change in metabolic function, someone with an autoimmune disease might feel tired and cold a lot. They could also have a hard time losing weight. A slow metabolism will decrease the robustness of the immune system, so it is essential to keep track of any big shifts in metabolic function. If you have been diagnosed with an autoimmune disease or just think that your metabolism needs a boost, I recommend trying some of these strategies:

Conscious Breathing

This is one of the most deceptively simple ways to raise your metabolism and relax your body and mind – at the same time. Studies have shown that practices, like yoga, that incorporate conscious breathing result in greater metabolic efficiency likely due to reduced sympathetic activity and/or stabilized nervous system function. If you are new to conscious breath work, do not be intimidated; anyone can do it! You can start by simply inhaling for eight seconds, holding your breath for eight seconds and then exhaling for eight seconds. Do three rounds of 10 breaths in the morning when you wake up and before going to sleep at night.

The Plant Based Ketogenic Diet

You have probably heard that the ketogenic diet has helped some people lose weight; but did you know that it has also been shown to improve overall metabolism in some cases? For those who are unfamiliar with keto, it is a style of eating that is high in fat, moderate in protein, and low in carbohydrates (roughly 70 percent fat, 25 percent protein and five percent carbs). The ketogenic diet can help to lower inflammation, reverse insulin resistance, improve brain function, increase energy levels, and even helps you detoxify from heavy metals. Keto doesn’t have to mean high animal protein and I wouldn’t recommend that version of it. There is a mostly plant-based keto program I would recommend. You can start by looking into Ketotarian by Dr. Will Cole.

Intermittent Fasting

Studies confirm that going without food for certain lengths of time has numerous health benefits like improving insulin sensitivity, increasing energy levels, and boosting metabolism. To ease into it, allow 15 hours between dinner and breakfast a few times per week. If you are more of a morning eater, try skipping dinner multiple times a week and only eat during the mornings and afternoons. Intermittent fasting is not intended to be calorie depriving. In fact, you should not be reducing your caloric intake at all when practicing this form of fasting. You are simply giving your body more time in between meals to reset because digestion is a lot of work on your system.

Stop Calorie Restriction

Give your body the calories it needs to function properly! If you are dieting too intensely, you can wind up entering “starvation mode.” This causes hormonal and cellular changes that drive up your hunger and thirst, while slowing down your fat-burning abilities and muscle growth. Your body slows down all of its essential processes as a means of conserving energy since it is not consuming enough fuel in the form of food.

Exercise

Various forms of exercise have been shown to have both short and long-term effects on metabolic function. I often tell my clients that mild intermittent fasting paired with moderate exercise can be a great combination for combatting poor metabolism. Moderate cardio in a fasted state first thing in the morning, for example, has been shown to offer superior metabolic effects than exercising after eating.

Cold Showers

You may be thinking that this one sounds like an old wives’ tale, but it actually works! Not only does cold water force your body to work harder to keep you warm, thereby burning more calories, it also activates healthy brown fat that helps to eliminate harmful adipose (white) fat. For optimal results, alternate 20 seconds of hot water and 20 seconds of cold water in the shower for a few minutes.

Get Plenty of Sleep

There is a proven link between a properly functioning metabolism and getting adequate sleep and rest. Therefore, a lack of sleep can literally mean a lack of weight loss. “Running on fumes” can seriously slow down your metabolism, so it is absolutely imperative for you to get around eight hours of sleep every night. Just because your brain may feel like it is able to function on limited sleep, that does not mean that your body is operating optimally on it.

Eat the Right Foods

There are various foods that can help to boost your metabolism in different ways. Some of them include healthy fats like avocados, nuts, seeds, and wild fatty fish. Foods rich in iron, zinc and selenium promote proper thyroid function, which helps to maintain a healthy metabolism. Spicy foods like chili and cayenne peppers contain a compound called capsaicin, which may help to slightly increase metabolism and fat oxidation. Similarly, garlic can have a thermogenic effect in the body, which enhances the metabolism. The caffeine found in coffee may also help to boost the number of calories and fat that your body burns. If you are not a coffee drinker, do not worry, you are still in luck. The combination of caffeine and catechins found in green tea may help your body burn slightly more calories and fat if consumed regularly.

Ginger has also been found to increase calorie burning processes. Cacao may have certain metabolism-boosting properties as well, especially for those consuming high-calorie, high-fat diets. Almonds have numerous benefits and among them is metabolism improvement and weight loss. Coconut Oil and MCT Oil have shown similar promise for their metabolism-enhancing properties. I often recommend that my clients add a spoonful of MCT oil to their morning coffee or smoothie to kickstart their metabolism for the day ahead. Finally, experts agree that eating a variety of colorful, antioxidant-rich plant foods is essential for mitochondrial health. It is important to stay away from high-glycemic and high-carb foods like sugar and white flour because they can put a lot of stress on your mitochondria, inhibiting your metabolic function.

If you are experiencing an extreme and uncharacteristic shift in metabolic rate, I recommend consulting a doctor before testing any of these strategies.

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I hope you found this article helpful and let me know what works to help you boost your metabolism in the comments below!
xxMelissa