ULTIMATE
IMMUNITY FIX
Guide to Herbs and Remedies to Naturally
Protect Against Viruses
introduction.
Welcome and prepare to strengthen your immune system! I am excited to share the
Ultimate Immunity Fix: Guide to Herbs and Remedies to Naturally Protect Against
Viruses. Many people who are focused on staying healthy know it’s important to
maintain a healthy immune system. Doing so can benefit your body by boosting
your defenses against viruses, bacteria, and other pathogens.
A strong immune system is always critical to your health — and that’s true these
days more than ever. So if you’re feeling under the weather or simply want to make
sure you’re doing all you can to ward sickness away, I wanted to share some natural
remedies to help you ward off cold and flu viruses, and how to heal up quickly if you
do happen to get sick.
I hope this great resource supports you in your health and wellness journey. Enjoy!
To your Health,
Dave
Disclaimer
This guide is for educational and informative purposes only and is not intended as
medical or professional advice. The use of diet and nutrition to control metabolic
disorders and disease is a very complicated science and is not the purpose of
this program. Before making any changes to your diet or undertaking an exercise
program it is essential that you obtain clearance by your physician/doctor.
Copyright Notice
Copyright © 2020. All Rights Reserved.
PaleoHacks, LLC retains 100% rights to this material and it may not be republished,
repacked, and/or redistributed for any purpose whatsoever without the express
written consent from the owners of PaleoHacks, LLC.
contents.
How To Naturally Boost Your Immune System ............................................... 1
10 Antiviral Herbs to Naturally Fight Infection & How to Use Them ....... 5
Why Use Herbs to Fight Viruses? ................................................................... 5
Top 10 Antiviral Herbs .........................................................................................
5
How to Use Antiviral Herbs ............................................................................... 7
Recipes
Cinnamon Turmeric Immune Booster ...............................................................
11
Spiced Chai Tea .......................................................................................................... 13
Warm Water with Honey .......................................................................................... 15
Ginger Lemon Water ................................................................................................ 17
Hot Hibiscus Tea ........................................................................................................ 19
Thyme Tea ...................................................................................................................
21
Sippable Chicken Stock .......................................................................................... 23
Green Tea Matcha Latte .......................................................................................... 25
Medicinal Mushroom Coffee ................................................................................. 27
Cinnamon Hot Chocolate ....................................................................................... 29
RECIPE MEASUREMENTS KEY
T = Tablespoon
t = teaspoon oz = ounces
lb = pounds
iii
How To Naturally Boost Your Immune System
No diet, workout, supplement, herb, or medicine holds the key to health – we do.
A big part of that is making sure we’re creating a nourishing environment that lets our
immune system protect and keep our body in balance.
Here’s how to make daily choices that will strengthen your immune system and
prevent you from calling in sick.
1. Eat An Antioxidant-Rich Diet
The most primitive way to keep the immune system strong is by choosing the right fuel
sources. The majority of our immune system is found right in our guts in the form of
bacteria. Though many aspects of a lifestyle will affect our gut flora, food is a big one.
To keep the immune system strong, we need to keep our gut bacteria strong, and to
do this, we need to feed them properly.
But what does healthy bacteria like to eat? The simple answer: real food, as natural as
it can come. Adhering to a Paleo diet is a great foundation.
A Paleo diet – when done right – is rich in fresh, local produce, ethically-raised animal
products, herbs, nuts, and seeds. These foods benefit the immune system by providing
an array of vitamins, minerals, phytonutrients, antioxidants, and other nutrients.
Antioxidants come in many forms, and their main job is to balance the body from the
offsets of stress. When the body is stressed, free radicals form and cause oxidation.
Choosing the right foods is one simple way to keep the body protected from the
damaging effects of oxidation.
2. Get Enough Minerals
I mention minerals separate from diet because in the modern world, it’s not
uncommon to find mineral deficiencies even in the best diet. This could be caused by
several different factors, like the health of the soil the food is grown in, a lack of variety
in foods, and even one’s personal digestive abilities.
Some research suggests that deficiencies in minerals like zinc, selenium, copper, and
iron can lead to immune deficiency. The good news is that there are easy ways to
make sure we’re meeting our basic nutrition requirements.
First, we need to stop doing the things that throw our bodies off-balance. Digestive
inflammation and inflammatory foods can make it difficult to absorb important minerals
like zinc. Switching over to a nutrient-rich diet is the first step toward keeping the
digestive system strong.
Then we can look at consuming particular foods rich in the minerals we want for a
healthy immune system. Selenium is best found in wild-caught seafood and Brazil nuts
(be sure to sprout your nuts first).
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Pumpkin seeds and grass-fed beef are rich in iron and zinc. Overall, the best way to
go is choosing a Paleo diet with an emphasis on food rotation, variety, wild foods, and
optimal digestion.
3. Consider Medicinal Herbs And Spices
Take one trip into a health food or vitamin store, and you will see hundreds of bottles of
herbs claiming to boost the immune system. However, can we trust that they actually
work?
The truth is, we still don’t know for sure if certain herbs actually raise the level of
antibodies and how exactly they impact the immune system. The complexity of the
immune system is still one of science’s greatest mysteries, as it ties into endless
components. However, this doesn’t mean that the use of herbs should be discredited
completely.
Many ancient forms of healing, tracing all the way to Biblical times, acclaim the use
of herbs for healing. Some of the most studied and used herbs for immune function
include: aloe vera, echinacea, astragalus, ginseng, garlic, and turmeric. These herbs
have been used for centuries with renowned benefits. As always, speak with your
functional practitioner first and remember to seek out the freshest and highest-quality
of these herbs.
4. Understand Stress
Stress can dramatically affect both our mental and physical well-being.
Stress comes in many forms: nutritional, physical, mental, emotional, electromagnetic,
heat, and more. Stress from a physics standpoint is force counterforce, or one intention
against another. This is why you feel stress when you are pushing weights or in an
argument.
The way to manage stress is to first identify what the exact stress is. Is it dietary stress
from a food intolerance? Is it from too much work and too little sleep? Maybe even a
relationship?
Stress is going to be found wherever there is a certain conflict. Remove the conflict –
your opposition to the situation – and the stress goes away.
For example, if you are stressed from lack of sleep, confront both sides of the conflict.
Why do you need more sleep (not able to concentrate on work, easily irritated by
others) and why aren’t you getting it?
Once you pinpoint these factors (more easily said than done), you can start to come up
with a solution.
5. Be Grateful
It is said that our realities are shaped by our own perspective. If it’s beautiful outside,
it is because you looked outside, liked what you saw and you decided it was a good
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day. Being thankful for life’s everyday occurrences is a great perspective. Gratitude has
even been associated with better sleep, better mood, and less fatigue.
As Einstein said, “There are two ways to live. You can live as if nothing is a miracle, or
you can live as if everything is a miracle.”
6. Focus On Intimacy & Relationships
Trying to scientifically measure the physiological effects of stress from lack of intimacy
and healthy relationships is inevitably difficult. This is largely because, as we learned
in the previous point, each individual responds to stress differently. For one individual,
more isolation than normal may be required to create balance, while for another, that
same amount of isolation may cause disharmony. However, one thing is for sure, if you
are feeling isolated and lonely, it’s likely to bring down your immune system.
A study found that lack of social support can result in depression. It’s no easy task to
find a true friend or social group and experience intimacy; however, it’s always worth
trying. Stay true to your desires and seek genuine social interactions that involve your
passions.
7. Detoxify Your Life
I tell my clients when I first consult with them that health is more about what you
take out, and less about what you put in. A green juice detox will never make up for a
weekend of binge eating. The real secret to a high-quality level of health is to locate
and remove what is diminishing it.
Pareto’s Law says that 20 percent (or less) of our input determines 80 percent (or more)
of our output. What 20 percent of what you do is causing 80 percent of your health
concerns? While coaching clients and myself, I’ve learned that there’s one main vice
that supports all of the other symptoms.
I suggest taking an honest look at your own actions and finding out what that vice
may be for you. From there, find out what your quality of your health would be like if
you removed that one thing. It’s likely different for everyone, but the results will be the
same — improved health.
Once you locate and remove the main imbalance — could be a physical, mental, or
emotional stress, a certain food craving, etc. — in your life, the rest will wash away. This
is the key to detoxifying: removing the bad so we can welcome in only the best of the
best.
8. Create Balance
Life is a balancing act. In Traditional Chinese Medicine, practitioners look at the body
as a whole and seek to balance the different qualities of the body in terms of heat, air,
earth, and water. What we learn from these ancient practitioners and even modern
science is that some stress can be good – this is called eustress. Eustress actually
improves our resistance to stress. Take exercise, for example. When we exercise, we
3
create a stress. To a certain point, this is eustress, or good stress. However, if we don’t
look at the big picture — our sleep, diet, etc. — we can easily overdo things and overexercise. Then, what started out as a good form of stress turns sour.
To create balance in your life, you can replace distress (bad stress) with more eustress.
A few ways to do this are to exercise daily, practice deep breathing, think positively,
meditate, laugh, and express yourself verbally or artistically.
4
10 Antiviral Herbs to Naturally Fight Infection
& How to Use Them
There’s no need to explain the dread and exhaustion that comes with fighting a
virus. Whether it be the common cold or the flu — the nausea, congestion, and
other symptoms, can almost be too much to bear.
These symptoms usually result in fleeing to your doctor, in search of a pill, to make
it all go away as fast as possible. And while there is definitely a time and place for
prescription medications, have you paused for a moment to consider a prescription
from nature?
Why Use Herbs to Fight Viruses?
Unlike prescription medicines, whose list of potential side effects are often longer than
their list of benefits, antiviral herbs often have little to no side effects. These herbs can
be traced back to as early as Ancient Egypt and China, where they were also used as
natural remedies.
Many, like licorice root, are also so effective that they are being considered for use as
broad-spectrum, non-prescription antivirals.
By sticking with these antiviral herbs, you can stop viruses in their tracks, boost your
immune system, and avoid the chemical toxins found in prescription drugs.
Top 10 Antiviral Herbs
1. Oregano
It turns out that this fragrant herb offers far more than a zesty flavor. Oregano, and
specifically oregano oil that has been extracted from the plant, contains significant
antiviral properties. Studies show its active component, carvacrol, can inactivate
viruses like human norovirus (sometimes referred to as the “vomit bug”) within one
hour of contact.
In addition, Mexican oregano oil has been shown to be effective against viruses like
acyclovir-resistant herpes simplex virus type 1 and human respiratory syncytial virus.
Keep in mind, that while it’s great to cook with oregano, you might need to go the oil
route to get the most antiviral benefits.
2. Echinacea
Echinacea is one of the most popular antiviral herbs on the market when it comes to
fighting viruses and bacteria, and for good reason. Not only does it have the ability
to boost your immune system by stimulating the production of cells to help fight
infections, but it also contains phytochemicals that fight and help reduce infections
once they occur.
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3. Garlic
From ancient India to the medieval streets of Europe, garlic has a long history of use
when it comes to infections. Some of these uses included using garlic as a treatment
for leprosy, parasitic infections, and as an antibiotic for infectious diseases.
Today, garlic’s reputation as a potent antimicrobial is well-known. Studies have shown
that it has the ability to combat the flu virus, the common head cold virus, HIV, and
pneumonia, to name a few.
4. Elderberry
If you’re suffering from the flu, elderberry should be your go-to for relief. Studies
have shown that people infected with influenza virus A and B experience 91 percent
improvement after taking elderberry for seven days, while also reducing their fevers
and increasing their feelings of improvement.
Elderberry is commonly taken alongside echinacea to boost your immune system,
while at the same time eradicating the flu virus.
5. Astragalus Root
Astragalus root is more well-known as an adaptogen herb whose role is to help
improve your body’s reaction to stress. However, research has shown this root also
contains powerful antiviral properties.
One study revealed that astragalus root is effective at inhibiting the herpes simplex
virus type 1 (HSV-1), while another showed that it inhibits RNA replication in some virus
strains. In simple terms, astragalus root could be your best friend whenever you’re
looking to stop a virus from multiplying and getting worse.
6. Olive Leaf
Olive leaf, which indeed hails from the olive tree, is another fantastic antiviral. It’s main
compound, oleuropein, has been shown to inhibit the spreading of viruses by not
allowing them to attach to healthy cells. In addition, studies have shown that exposing
certain viruses to oleuropein in their early stages reduced their infection potential by 10
to 30 percent.
Other studies have even shown that olive leaf can inhibit certain antiviral effects on HIV
by inhibiting replication.
7. Ginger
Not only is ginger an excellent remedy for the nausea and stomach upset you might
feel when fighting a virus, but it also wages war against the virus itself. It does this by
blocking the attachment of viruses to areas that are commonly infected first, like your
airways.
Keep in mind that many of the studies showing ginger’s effectiveness use fresh ginger
rather than dried.
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8. Licorice Root
Licorice root has been used for centuries in Traditional Chinese Medicine for its antiviral
effects. Modern studies have caught up, and now conclude that compounds in the
root called triterpenoids are extremely effective when it comes to viral immunity. It has
been shown to have antiviral effects against viruses like the herpes virus, SARS, HIV,
and influenza, and is being recognized as a potential broad-spectrum antiviral.
9. Cat’s Claw
Cat’s claw, hailing from a woody vine in the Amazon rainforest, is another herb with
spectacular antiviral properties. Specifically, cat’s claw works to supercharge your
immune system, while simultaneously repairing damaged DNA and boosting your
virus-fighting white blood cells.
10. Calendula
Calendula, also called pot marigold, is mainly used throughout the Western world as
an ornamental plant. However, calendula’s flowers have been shown to fight viruses
like rhinovirus and vesicular stomatitis by reducing their multiplication.
Calendula is also recognized as a cleansing herb that helps treat chronic infections and
reduces inflammation, as well as helping heal ulcers and eradicate ear infections.
How to Use Antiviral Herbs
Teas
Try steeping any of these antiviral herbs into a tea. Add 1 tablespoon of your favorite
herb to 1 cup of hot water, and let it steep for 10 to 15 minutes. To naturally sweeten
your tea and boost its nourishing properties, add a bit of honey.
Alternatively, you can purchase pre-packaged teas such as ginger, licorice, or
elderberry.
Oils
Combine 1 to 2 drops of antiviral essential oils with a carrier oil (like coconut oil or jojoba
oil), and rub them onto your chest or feet, or add 2 to 3 drops to a warm bath.
Diffusers and Steams
Diffuser for essential oilsAnother way to use antiviral herbs, in their essential oil form, is
to add around 7 drops to an essential oil diffuser, if you have one.
Alternatively, you can make an antiviral steam treatment by adding an oil to justboiled water and inhaling the steam. This method is great for head colds and upper
respiratory viruses.
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Supplements
If you’re short on time, purchasing these antiviral herbs in supplement form might be
your next best option. Many of these can be found in your local heath food shop in
standalone capsules, or in combination as part of an antiviral blend.
Recipes
Try upping the amount of garlic and oregano in your recipes when you’re suffering
from a virus. Roast garlic in the oven with chicken and veggies, add sautéed garlic
and oregano to eggs for a Mediterranean twist, or add chopped garlic and oregano
to spaghetti squash “pasta.” Or make a batch of these easy, slow-cooker garlic and
oregano mushrooms!
Dosages
While it may be tempting to down as many antiviral herbs as you can to get rid of
your virus, keep in mind that while most have little to no negative side effects to date,
that doesn’t mean that you should take an unreasonable amount. Use them, but
avoid going overboard. And as always, consult with your doctor first, especially if you
are pregnant or taking other medications.
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Brew up these teas,
tonics, and broths for a
quick immunity boost.
Cold and flu season are upon us, but that doesn’t mean you have
to take it lying down. Whether you’re fighting a bug or just want
the immunity to avoid it, these hot drinks will help your body
mount its best defense while providing delicious and soothing
comfort in a cup. So pour yourself a steaming mug and sip your
way to a stronger immune system!
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CINNAMON TURMERIC
IMMUNE BOOSTER
INGREDIENTS:
8 oz full-fat coconut milk
1 tbsp turmeric
1 tsp Ceylon cinnamon
This drink boasts the warmth and zest of turmeric
paired with the comforting creamy texture of
coconut milk, with a dash of anti-inflammatory
cinnamon. It’s quick and easy to make, so even if
you’re already coming down with something, you
can whip this together in about five minutes.
Pinch of black pepper
Dash of vanilla extract
Key Ingredients
●● Turmeric lowers inflammation and kills viral
HOW TO MAKE IT:
1. Warm the coconut milk in
a saucepan over medium
heat until it just starts to
bubble.
invaders.
●● Cinnamon is extremely high in antioxidants and
fights certain infections.
2. Whisk in the rest of the
ingredients. Simmer for
one more minute, then
pour into a mug and drink
immediately.
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12
SPICED
CHAI TEA
INGREDIENTS:
1-2 tea bags of black or chai tea
8-12 oz boiled water
½ tsp cloves
Optional: ½ tsp raw honey
Believe it or not, black teas are so potent at fighting
viruses that those who regularly drink several cups
a day have more protection than those who don’t.
Chai tea is a blend of black tea along with several
spices and herbs, like cinnamon, cardamom, ginger,
clove, and fennel. Enjoy 2-4 cups daily for maximum
antioxidant benefits, but be sure to choose decaf if
you’re sensitive to caffeine.
HOW TO MAKE IT:
Key Ingredients
1. Brew the tea according to
instructions.
2. Sprinkle with the cloves
and add a bit of honey for
sweetener if desired.
●● Black tea is antiviral and contains antioxidants
that boost immunity.
●● Cloves have antiviral properties.
●● Cinnamon has antioxidants and boosts the
body’s ability to fight infection.
●● Ginger also reduces inflammation and helps
the body deal with respiratory infections.
13
14
WARM WATER
WITH HONEY
INGREDIENTS:
8 oz warm (not hot) water
1-2 tbsp raw honey
HOW TO MAKE IT:
1. Stir the honey into the water
and drink immediately.
While this might be the simplest of all warm drink
options, it’s a tried and true classic. Warm water
is soothing to the digestive tract while raw honey
can specifically boost immune response. Drink first
thing in the morning to get yourself hydrated.
Key Ingredients
●● Raw honey boosts immunity.
15
16
GINGER
LEMON WATER
INGREDIENTS:
8 oz water
3-4 slices of fresh ginger root
½ lemon
HOW TO MAKE IT:
1. Boil the water in a saucepan
and add the ginger root.
2. Simmer for 5-10 minutes.
The soothing combination of ginger and lemon can
settle an uneasy stomach in a hurry. Bonus: It also
provides vitamin C and antioxidant benefits that can
help you stave off those infections in the first place.
Key Ingredients
●● Ginger is anti-inflammatory, antiviral, and fights
respiratory infections.
●● Lemon is high in vitamin C, which can ease cold
symptoms if taken soon enough.
3. Remove from heat and
discard the ginger root.
Squeeze the fresh lemon
juice into the ginger tea,
pour into a mug and drink
warm.
17
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HOT HIBISCUS TEA
INGREDIENTS:
8-12 oz of boiling water
1-2 tea bags of hibiscus tea
1 cinnamon stick or ½ tsp Ceylon
cinnamon
While not as popular as green or black tea, hibiscus
tea is the most antiviral tea out there. This reddish
pink tea has a taste somewhere between cranberry
and green tea, with a refreshing herbal tang.
Caution: Hibiscus tea is not safe for pregnant
women as it can increase uterine contractions.
HOW TO MAKE IT:
Key Ingredients
1. Pour the boiling water over
the tea and cinnamon and
let it steep for 5 minutes.
●● Hibiscus can help to prevent and treat the flu
and also happens to be rich in vitamin C too.
2. Stir and strain before
drinking.
19
20
THYME TEA
INGREDIENTS:
8 oz water
1 tbsp dried thyme
Thyme contain medicinal properties that are great
for treating a sore throat or cough. While these
are popular for being used in chicken dishes,
shepherd’s pie, and more, it can also be brewed
as a tea, which is a perfect remedy for sickness or
when you feel a cold coming on.
HOW TO MAKE IT:
1. Heat the water in a saucepan
until boiling, then add the
thyme.
Key Ingredients
●● Thyme helps treat coughs.
2. Turn off the heat and steep
for 8-10 minutes.
3. Strain, then drink warm.
21
22
SIPPABLE
CHICKEN STOCK
INGREDIENTS:
12 cups of water
1 chicken carcass
1 onion, quartered
Chicken soup is good for the soul and for fighting
cold viruses. This isn’t just a folk remedy either, but
is backed by actual research. If you’re too tired to
make your own chicken soup from scratch, you can
purchase an organic, small-batch brand of chicken
bone broth instead, which supports gut health.
10 garlic cloves, quartered
2 large carrots, chopped
2 parsnips, chopped
Pinch of rosemary
Pinch of thyme
Key Ingredients
●● Onions and garlic are both rich in sulfur
compounds that help to boost immune activity
and reducing viral footholds.
Salt and pepper, to taste
HOW TO MAKE IT:
1. Combine all the ingredients
in a stockpot. Bring to a boil
and then simmer at low heat
for 8-24 hours.
2. Strain out the solids. Pour into
a mug and sip warm.
3. Refrigerate the leftovers for
up to three days.
23
24
GREEN TEA
MATCHA LATTE
INGREDIENTS:
10 oz water
1 green tea bag
1 tsp matcha powder
1 tbsp coconut oil
HOW TO MAKE IT:
1. Boil the water in a saucepan.
Turn off the heat, add a green
tea bag and steep for 3-5
minutes.
Green tea is antiviral and packed with antioxidants,
and when paired with the coconut oil in this simple
but creamy drink, it’s a hot beverage that will
destroy any cold.
Key Ingredients
●● Green tea (and matcha) is antiviral and packed
with antioxidants.
●● Coconut oil destroys viruses, bacteria, and
fungi.
2. Whisk in the matcha powder
and coconut oil.
3. For a frothy drink, pulse a
few times with an immersion
blender.
4. Pour into a mug and drink
hot.
25
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MEDICINAL
MUSHROOM COFFEE
INGREDIENTS:
1 cup of brewed coffee
1 tsp of medicinal mushroom
powder
1 tbsp collagen peptides powder
Ever hear of mushroom coffee? Medicinal
mushrooms are ground into a powder and mixed
with espresso for a beverage that may sound
strange. However, these powerful little fungi
contain potent immunomodulating capabilities
– meaning, they can help to improve how the
immune system functions.
HOW TO MAKE IT:
Tip: When choosing your mushroom powder, make
sure it is clearly labeled as “medicinal”.
1. Make your coffee as usual
and then sprinkle the
medicinal mushroom powder
on top.
Key Ingredients
2. Add collagen and stir.
Drink hot.
●● Medicinal mushrooms, like lion’s mane and
chaga, stimulate the immune system to work
more effectively.
●● Collagen is a protein found throughout our
bodies and helps to reduce inflammation and
support gut health.
27
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CINNAMON HOT
CHOCOLATE
INGREDIENTS:
8 oz full-fat coconut milk
2-3 tbsp raw cacao
Hot chocolate when you’re sick or to ward off
colds and flu? The store-bought kind won’t cut
it, but you can make your own immune-boosting
hot chocolate using raw cacao and coconut milk.
Delicious and defensive for your immunity.
1 tsp Ceylon cinnamon
½ tsp vanilla extract
Optional: 1 tsp coconut sugar
HOW TO MAKE IT:
1. Warm the coconut milk in a
saucepan over medium heat.
2. Whisk in the rest of the
ingredients and let simmer
for 3-5 minutes.
Key Ingredients
●● Raw cacao is packed with antioxidants and can
fight a cough.
●● Cinnamon is also high in antioxidants and fights
certain infections.
●● Coconut milk is a rich source of healthy fats.
3. Pour into a mug and drink
warm.
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