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Strengthening Your Immune System

Nine one-hour videos of live Zoom sessions

The lecture notes are available to website members

Watch Video Recordings of the sessions 

and email me your questions



Peak wellness brings peak immunity.

I have labeled eight aspects of wellness, but in truth they all interact and are interdependent. 


—Stress Reduction            —Food Choices (2 sessions)

—Exercise                         —Detoxification

—Microbiome Balance            —Hydration

—Attitude                                   —Sleep    


For the purpose of this program we look at each aspect one at a time to understand what we can do to improve our wellness and specifically to improve our immune system. 


Access fee for the entire program is only $49.

What is covered in this series:

Stress Reduction    


We begin with stress reduction because when you are in “fight or flight” mode your body prioritizes muscular performance and awareness of dangers. Your body is not digesting food well, it is not detoxing well, you are not breathing well, and even the microbes in your gut get stressed.



        —raises insulin resistance

        —increases clotting (coagulation)

        —raises blood pressure

        —causes visceral fat which secretes cytokines that promote insulin resistance


Stress causes the body to preserve fat for survival, it cause an increase in insulin resistance so more insulin is secreted.



You will learn:

  • How stress changes your hormones and reduces immunity

  • How to shift from sympathetic to parasympathetic nervous system mode.

  • What foods and drinks can increase or decrease cortisol levels

  • How scheduling relaxation time is essential to stress reduction

  • How exercise reduces stress

  • Hormesis and developing antifragility

  • How to improve sleep

  • To remember the “big Picture” and don’t sweat the small stuff.





Food Choices


Poor foods can contain toxins (agricultural chemicals and food additives). They can feed “unfriendly” gut bacteria, leading to endotoxin release and a leaky gut, which taxes the immune system. They can lead to an increased appetite (due to a need for nutrients) and insulin resistance resulting in weight gain, diabetes, a compromised immune system, metabolic syndrome and a shortened lifespan.

High quality foods heal the body and nourish it with everything needed for health and immunity.


Food can be a source of nutrition to maintain health, or it can be a source of imbalance and accumulation of toxins. A wide variety of factors contribute to our food choices, and at some point in our lives we need to take a good look at these factors and re-orient ourselves if we are to sustain health and avoid infection.


You will Learn:

  • To look at the big picture: what a miracle food is, and to have gratitude and appreciation for nature’s bounty

  • To consider the history of humanity and what foods we have evolved to thrive on.

  • A healthy perspective on the animal food question, and essential nutrients most easily gotten from animal foods.

  • The causes of food sensitivities and allergies, and how we might correct them.

  • What foods feed a healthy microbiome and what foods feed the microbes that cause problems.

  • The problems with processed food

  • How we have been brainwashed into thinking fats are bad for us, and what fats are healthy.

  • The issue with gluten.

  • Metabolic health: Insulin, mitochondria, inflammation 

  • Tips to improve the your body’s response to meals

  • About fasting. (intermittent, single day, multi day)







Microbiome Balance


“Gut dysbiosis enhances the aggressiveness of viral lung disease. This is well known for the influenza virus and could be the same for coronavirus.”

                        – Francesco Di Pierro, PhD


Experts say 70% of our immune system is located in our gut. Now known to affect many aspects of health and many systems in the body, a balanced gut microbiome is known to be essential for optimal health and longevity.


“Your gut microbes influence appetite, inflammation and efficiency of metabolizing, and have a significant impact on your immune system.”    

                        —Dr. J. Mercola


Beneficial microbes are essential to allow conjugated toxins to pass through the intestines. Serotonin and cortisol levels are both influenced by the microbiome.


A healthy gut also requires

            —proper chewing

            —eating while in parasympathetic mode

            —intact epithelial barrier (gut wall holds content)


            —sufficient enzymes and acids


You will learn:

  • The effect of antibiotics on intestinal flora

  • What foods feed “unfriendly” microbes

  • What herbs weaken “unfriendly” microbes

  • What foods feed “friendly”microbes

  • What foods contain “friendly”microbes

  • How to welcome microbes from nature

  • What probiotics are most beneficial

  • The 4 R’s of restoring your gut microbiome





Water is fundamental to life on earth. It is an almost magical molecule. It is important to not only drink water, but to get water into our cells. Cell hydration is necessary for sustained health.

Water is needed to deliver nutrients and remove waste, but new science reveals that peak wellness may be dependent on the amount of water in our bodies that takes the form of a liquid crystal, or gel, (G. Pollack’s 4th phase of water).  Sun exposure, grounding, infrared radiation, avoiding electromagnetic fields, eating healthy foods and other healthy lifestyle strategies facilitate the creation of this intercellular gel.


You will learn:

  • How much water you need every day

  • Several strategies to get that water INTO your cells.

  • What foods and drinks encourage hydration

  • What foods and drinks cause dehydration






Toxins tax our immune system. In the modern world, we have so many chemicals, heavy metals and other pollutants entering our bodies on a daily basis that an intentional detoxification process has become a prerequisite to health, immunity and longevity. 


You will learn:


  • How you get exposed at home and at work (cleaners, cosmetics, foods, food containers, furniture, mold) 

  • How you get exposed from the environment (air and water) 

  • How toxins damage our bodies

  • How your body detoxifies

  • What foods assist detoxification

  • How to stimulate and assist the process of liver detoxification

  • How to stimulate and assist the process of brain detoxification

  • How saunas can assist in detoxification







Lack of sleep is a form of stress. Deep, quality sleep is essential to health. It is not only revitalizing, but is required for certain biological processes such as detoxification of the brain.


it is important to pay attention to the affects of the various stimulants we take in every day—not only the caffeine in coffee, tea, sports/energy drinks and chocolate, but exciting TV and movies as well. We need to pay attention to the quality of light we are exposed to, and the timing of nutritional supplements, and be sure to release stress in the evening.

75% of sleep problems are due to depression, anxiety, or dwelling on thought, so attention should be paid to nutrition and microbiome balance, which have been shown to affect the mental state, as well as stress reduction practices


You will learn:

  • What foods and drinks make sleep difficult

  • What foods and drinks improve your sleep

  • How stress reduction allows better sleep

  • How light affects sleep

  • How EMFs, microwaves, and dirty electricity can effect sleep.

  • How grounding can improve sleep

  • What herbs and supplements contribute to deep sleep

  • What technical assistance there is to understand the quality of your sleep







Recent studies are finding that body movement is the simplest and most affordable daily contribution to our health.


You will learn:

  • The big picture: why we tend to resist exercise.

  • The benefits of regular exercise

  • The concepts of hormesis and eustress

  • To appreciate the movement you can do, and find movements you love

  • How much movement you should do per week

  • Some short but effective workouts

  • The herbs, nutrients and foods to keep you active into old age








Dr Michael Murray places a “Positive Mental Attitude” at the top of his list of his “Four Cornerstones of Good Health.”


More and more studies are revealing the importance of such attitudes as self-love, forgiveness and gratitude in improving health. Fun, laughter and light-heartedness increase wellness.


You will learn:

  • The big picture:  you are not your thoughts. 

  • To appreciate the beauty of life.  Seek awe

  • To appreciate the silliness of life. Seek laughter.

  • To develop forgiveness

  • To develop gratitude

  • To schedule play time​

Tom Reed is a Functional Medicine Certified Health Coach, a Somatic Coach, and a Hypnotherapist. He is not a medical doctor, nutritionist, dietician, and/or a psychotherapist or psychologist, and his presentations should not be taken as medical or dietary advice. He recommends that people with health concerns seek medical help from a Functional Medicine practitioner (go to: ), and then work with Tom Reed to implement the doctor’s prescribed diet and lifestyle changes in such a way to align with the patient values and vision.

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