How to Support Your Immune System Naturally

I get the question all the time… how do I support my immune system? You can do so in many many different ways – my approach usually includes multiple strategies. Often if you are living a healthy lifestyle, you are most likely incorporating some of these ideas!

Natural ways to support your immune system:

  1. Sleep – don’t skimp on this, there’s a reason why it’s #1
  2. Eat a nutrient rich diet – see below
  3. Hydration – stay fully hydrated
  4. Lymphatic massage
  5. Avoid food allergens
  6. Supplements:
    1. Elderberry syrup – daily maintenance
    2. Super Bio Veg – Priority One – when you feel like you’re getting sick and during sickness
    3. Probiotics – over 50 billion per day
    4. Planetary Herbals Wild Cherry Bark Cough syrup –
    5. Osha tincture – STRONG – when you feel like you’re getting sick – strong immune stimulant, heavily antimicrobial as well as antiviral
    6. Mushroom capsules – Paul Staminets
    7. Probiotics – Renew Life 50 billion – your immune system is in your gut
    8. Zand Elderberry Echinacea Zinc tablets
    9. echinacea = immune stimulating and modulating
    10. NAC – great natural mucolytic
    11. Essential oils – diffused
    12. Astragalus – good for chronic use, immunomodulating and immune stimulating
    13. Andrographis – anti-viral
    14. Carlson’s ACES+Zn is a great supplement – immune “catch- all”
    15. DO NOT TAKE Emergen-C – vitamin C and glucose (sugar) compete for entrace into your cells, so if you are eating sugar along with vitamin C rich foods or supplements, preference will be given to glucose uptake, and your cells will not assimilate the vitamin C
  1. Diet
    1. Avoid sugar and processed carbohydrates
    2. Vitamin A – orange foods, liver, animal products, grassfed butter
    3. Vitamin D – SUNLIGHT
    4. Zinc – oysters, pumpkin seeds
    5. Selenium – brazil nuts
    6. Onions, garlic
    7. Mushrooms
    8. Bone broth
      1. Make it at home
      2. Buy it frozen from the store (Bonafide and FlavorChef brands)
      3. There is a reason why “mom’s chicken soup” made you feel better – there is a synergism between the ingredients that actually help your immune system function more efficiently (they’ve done studies on this!)

Common mistakes people make in trying to stay healthy and how to avoid them:

  1. Extremes – this goes with supplements or diet. Extremes won’t get you anywhere, and often deprive you of other nutrients
  2. Not rotating your diet, do not eat the same thing every single day
  3. Waiting until it’s too late to do something
  4. Not doing anything to prevent sickness

Top 5 tips on how to stay “cold-free” this season

  1. Do not touch your face!
  2. Wash your hands, immediately when you get home
  3. Avoid sugar, sugar suppresses your white cell response for up to 6 hours after ingestion
  4. Eat a vegetable rich diet – gives you all the vitamins and minerals that you need on a daily basis so you can fight the bad guys and not be susceptible
  5. Decrease stress = take some time for yourself – give your immune system a break

Lastly, do not get the flu shot. It is completely ineffective, and contains toxins, like thimerosol, which is a type of mercury, and all mercury is toxic.

[This post is no substitute for medical advice]. As always, please consult your doctor to determine what diet and supplements are going to be both safe and effective for you to take!


Black Bean Brownies

Black Bean Brownies
makes one 8×8 pan

2 cans (15 oz x 2)  black beans  (make sure you get the unseasoned versions)
1/4-1/2 cup  sugar  – can also use about 6 dates
1/4 cup  coconut oil, melted
2  eggs –  large or medium sized
1 cup  unsweetened cocoa – mine favorite is mixture of dutched and non-dutched
1 cup  unsweetened almond milk OR milk of choice
1/2 tsp  baking soda
~9 oz  dark chocolate chips, usually 3/4 of one choc chip bag
2 tsp – 1 Tbsp  vanilla extract
1/2 tsp  real salt

1)  Un-can the black beans into a fine mesh strainer. Strain and run under cold water x1 minute or until water over the beans runs clear.
2)  Place all ingredients, except chocolate chips, into Vitamix blender (or equivalent) and blend for about 30 seconds to 1 minute OR until all ingredients are incorporated, and the mixture is smooth and homogenous. Stir in chocolate chips with a soft spatula.
3)  Pour into one greased or parchment paper lined 8×8 pan. Bake at 350 degrees non-convection for 40-45 minutes. Brownies are done when slightly pulling away from the sides of the pan, and the middle is slightly set. Bake longer to be slighly less fudgy. Let cool on counter. Store in fridge for best results.

Gut Healing Smoothie


I use smoothies in my practice a lot, so we can pack in a lot of #nutrition in one punch— because a lot of my patients have tons of deficiencies! The gut healing smoothie is my favorite.

Here’s the recipe:

2 scoops   Inflammacore protein powder, strawberry flavored (DM me for more details)
1 TBSP   glutamine powder
2 scoops   probiotic powder (about 40 billion good bugs)
1 cup   almond/coconut milk blend
1 cup   frozen strawberries (6-7 berries)
1 TBSP   MCT oil
1 tsp   vanilla extract

Now off to crush this smoothie…. 🙌🏼



Paleo Treats Ambassador


bandito paleo treats

I’m so excited to partner with my friends @paleotreats – who run quite the epic paleo-dessert based company here in San Diego, California. They make the most delicious, low-sugar, high-fat, keto-friendly, GLUTEN-FREE, grain-free, desserts.

I LOVE PALEO! I LOVE PALEO TREATS! Match made in heaven!

My current favorite is the ‘Bandito.’

I’ve watched them just be founded, and grow into a thriving business with a real store-front in San Diego. Their instagram is also HILARIOUS, so give them a follow, you won’t want to miss all the good stuff they post.

Click the LINK to order all their awesome treats. Use the code “DRMEG” at check out to get a little discount!


Chia Pudding

Classic Vanilla Chia Pudding
    makes one quart mason jar

1 qt  organic coconut milk, (tetra-pak Arroy-D is my favorite)
1/2 cup  whole organic black chia seeds
1/2 tsp  vanilla extract
15 drops  Stevia Clear liquid (optional, adds sweetness)

To make your pudding:

1)  Grab a clean mason jar with a tight fitting lid.
2)  Add coconut milk; add vanilla, add stevia
3)  Pour your chia seeds into the jar.
4)  Screw on lid and shake shake shake.
5)  Put jar in fridge and go do something for 5 minutes. Come back, shake shake shake. Return to fridge, come back a few minutes later. Shake, shake, shake. Repeat.
6)  Let pudding do it’s thing and get all yummy overnight, or wait 30 minutes for seeds to fully take on the coconut milk.

For more info, visit this post at