COVID LONG HAUL

MEDITATION:

I want you meditating 20 minutes a day forever, but because you are having some problems sleeping and some anxiety, please do it at least for the next 6 weeks. You would probably like to do this before bed because you may just go straight to sleep. If possible, it is best to do it every morning as well because it sets the proper tone of relaxation for the day: WATCH VIDEO HERE

SLEEP:

I am glad we talked about meditation first, because your biggest improvement in sleep will be found with frequent regular meditation on a daily basis.  A daily meditation practice has been shown through studies at Harvard to improve sleep, to decrease anxiety and depression scores, to decrease cortisol release, to decrease stress hormones such as epinephrine and norepinephrine, and to improve a general sense of wellness.  Additionally, I can offer further sleep recommendations:

Stop all electronic activity at 7:00 PM every day.  This means no TV, no movies, no telephone, no emails, no texting, no videos.  This will likely have the biggest impact on insomnia, anxiety, and depression.  Let’s face it, there is really nothing good that can be gained from watching the news.

If you find yourself waking up in the middle of the night and cannot get back to sleep, do your best not to engage with electronics unless you are watching a meditation video as detailed above.

Go to sleep at a regular time every night and wake up at a regular time every day.  Plan on getting at least 8 hours of sleep per night.

Eat a large amount of protein at dinner, but make sure to give yourself a carbohydrate load approximately 1 hour before bed.  This can be something like cereal with milk, rice, nothing terribly concentrated in carbohydrate like a cupcake, but give yourself some carbohydrate to make yourself sleepy.

Do a brain dump!  If you have a significant other, sit down on the couch or in bed with them and have a pleasant conversation.  Reconnect with them.  If you do not have anyone in your life, sit down with a piece of paper and a pencil or pen and jot down anything that is on your mind from today or anything that you have to do tomorrow.  Make a list so you are not waking up in the middle of the night worrying about it.

If you have a dog or a cat, laying down on the bed with a pet and simply rubbing the pet is an amazing generator of sleepiness.  I hold my dog every night, hold a chew toy so he can chew on it, and pet him and I immediately want to pass out.

Hot tea: Drink chamomile or sleepy time tea 30 minutes before bed.  These teas have flavonoids, chamazulene and apigenin, all of which induce sleep.

Magnesium threonate, L threonine and Apigenin.  Magnesium threonate can cross the blood brain barrier and slow down neural function.  L threonine and Apigenin are amino acids that are also inductive of sleep and dreaming:

BUY HERE

Hyland’s Sleep:

This is a great pre-bed supplement and is not addicting.  Additionally, it has slow release melatonin in it, melatonin is a recommendation for long COVID/COVID-vaccine injury.

BUY THE SLEEP TABLETS HERE

DIET:

The long COVID/COVID-vaccine injury recommendation is daily intermittent fasting or long fasting.  Additionally, I have recommended in the lamination diet below:

AI/Elimination Lifestyle change:

AVOID –
sugar, grains/grasses, dairy, FLOUR, alcohol.

AVOID –
corn, rice, shellfish, citrus, nightshade (tomato, potato, chilis/pepper, eggplant), caffeine, alcohol, chocolate, land animal (cow, bison), eggs, soy isolates, pork, lettuce, bananas.

AVOID –
Seed oils (sunflower, cottonseed, safflower, canola, and grapeseed)

ENJOY – 

ANIMAL PROTEIN:
wild, coldwater, fresh fish (salmon, cod, halibut, tuna, mackerel, anchovy, sardines), poultry, lamb, grass-fed, free-range beef and bison, wild game.

VEGETABLES:
Avocado, dark leafy greens, cruciferous (kale, chard, broccoli, cauliflower, Brussels, cabbage), asparagus, green beans, sweet potatoes, yams, beets, squash, onion, garlic.

FRUIT:
Berries, tropical fruit, grapes, stone fruit, apples.

OILS:
Olive oil, coconut oil, avocado oil.

PLANT PROTEIN/NUTS/SEEDS/LEGUMES:
Coconut or hemp or cashew, yogurt, nuts, legumes, seeds, whole soy (tempeh, edamame, miso, less often tofu).

BEVERAGES:
herbal tea, kombucha, drinking vinegars.

SUPPLEMENT RECOMMENDATIONS:

Age LOC Lifepak and Youth anti-aging.  This will cover all of your micronutrient needs including fish oils, vitamin and mineral supplementation that you are not getting with your current regimen.

BUY HERE

These products are incredibly important.  First, it is dosed twice a day.  Water-soluble vitamins and minerals need to be dosed twice a day, not once a day like they are sold at target or the grocery store.  Second, the vitamins are packaged in an amino acid package so that you get incredible absorption.  Third, you get additional value by getting a Carotenoid blend.  Carotenoids are the backbone of the antioxidant chain.  High antioxidant levels have been directly linked to longevity, decreased cancer, and decreased sickness.  Fourth, you get magnesium, chromium, and boron, all of which are known to help reduce sex hormone binding globulin which will increase your free testosterone over time.  Fifth, you get a solid dose of resveratrol which is known to be highly effective in the longevity antiaging space and stabilizes estradiol.  Sixth, you get the proper zinc to copper ratio to also stabilize estrogen and this has also clearly been shown to be effective against viral infections, example COVID-19 pandemic.