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  • Writer's pictureKate Markovitz

The Ladies Dish #56: Immune Boosters

It’s that time of year where colds and flus are SO common. Listen in for a full list of immune boosters you should be doing to ensure you are going into the new year as happy and healthy as can be! | Get in touch:

Welcome to the Ladies Dish IN THIS EPISODE

Updates (00:58) Kate o Yay! Mindfull Makeover went live for sale yesterday. Click here to sign up! The program retails for $39 but you can get $5 off with coupon code “gracewins2017” as a podcast listener! Thank you for your support!

Joy o I’ll be hosting a local 21DSD group from Prana House Yoga starting the week of January 2nd. The detox will officially kick off on Monday, January 9th. Email Joy at if you want more info. If you live close by, I’d love to have you!

The “it” List (3:55) Joy’s thing she loves right now is something she kind of made up herself: bulletproof tea! It’s her take on bulletproof coffee but with some superpower mushroom tea. She loves Four Sigmas chaga tea + raw cacao butter blocks.

LDP's Sponsor - The Nutritional Therapy Association The NTA is an amazing organization that certified all three LDP co-hosts as Nutritional Therapy Consultants. We all highly recommend the NTC course or NTP (Nutritional Therapy Practitioner) course to anyone interested in pursuing an education in holistic health and learning how real, whole foods help heal the body from the inside out. Visit for more information and to download a registration packet!

Today’s Topic: Immune Boosters (6:33)

What exactly is the immune system?

It is the collection of various types of white blood cells, all of which are programmed for specific actions, that also help to differentiate self (our body) from non-self (microbes, pathogens, etc.). White blood cells are created in the bone marrow from stem cells.

Today, a variety of factors contribute to weakened immunity in the majority of the population

1) Heavy metals/toxic metals: Mercury, aluminum, lead, etc. 2) Pesticides, herbicides and other contaminants 3) Low body temperature 4) Hormonal imbalances: high cortisol/low DHEA, low cortisol/low DHEA, low thyroid function 5) Poor digestive health: imbalances in good/bad flora, malabsorption, etc.

Ways to Boost your Immune System: (9:37)

1. Foods

Probiotic foods (fermented foods like yogurt, kombucha, sauerkraut) - good/friendly bacteria aids digestion and absorption of nutrients as well as optimal function of the immune system - remember most of your immune system is in your GUT!

In addition to eating probiotics, also make sure to avoid anything that may kill off probiotics, like fluoride or chlorine. Also watch out for antibiotics and lower your sugar intake.

Citrus fruits - they are seasonal in the winter which is perfect since upping your vitamin C intake while go a long way to improve your immunity and adrenal function!

Garlic - active ingredient allicin, which fights infection and bacteria

Ginger - warms the body and helps to break down the accumulation of toxins in the organs, particularly in the lungs and sinuses. In ayurvedic traditions it is also believed that ginger helps cleanse the lymphatic system, which is our body’s way of detoxifying any badness - like a sewer system, you might say!

Bone broth and/or soup made with broth! The original homemade chicken noodle soup is the classic sick remedy for a reason!

Mushrooms - enhance cellular immune function and stimulate general immunity in the body. Different varieties of mushrooms have different properties in the body - there are some that kill viruses, some that kill bacteria, even some mushrooms that kill yeast. Shiitake mushrooms can do all three - woot! Even the common white button mushroom can boost the immune system. Reishi mushrooms are well known for their attack on invaders such as the epstein-barr virus. Japanese mushrooms are also loaded with a powerful antioxidant that does not get destroyed during the cooking process.

Teas - anything that says it is a liver support tea, green tea (anti-viral properties) - Traditional Medicinals is a great brand. You can also find mushroom (chaga) tea - I love Four Sigma’s products.

Zinc rich foods: BEEF! Or poultry, oysters, yogurt - Zinc in your diet is very important for the development of white blood cells, the immune system cells that recognize and destroy invading bacteria, viruses, and assorted other bad guys.

Cruciferous veggies: cabbage, kale, brussels sprouts, broccoli - contain Glutathione which is necessary for controlling viral replication, antigen presentation (alerting certain immune cells that microbes or fragments of microbes are present), detoxifying environmental chemicals, and chelating heavy metals, such as mercury.

2. Skin

Protect your largest organ - your skin! It’s your first barrier to entry for many bacteria and you want to make it as healthy as possible.

So clean up your skin care products and keep your skin well moisturized in the winter.

Also vitamin A is crucial for skin health because of it’s role in the production of connective tissue. Eating organ meats is THE best way to get this (try liverwurst or pate from a good source if you are hesitant – US Wellness Meats has great options). Grass fed butter will have some - and any vegetables with beta carotene but remember that your body doesn’t convert beta carotene to vitamin A very effectively!

3. Supplements

Elderberry - a great immune booster - has been touted to help prevent or recover from flu - but it is packed with great antioxidants and vitamin C! look for a syrup that is low on sugar or a local herbalist that sells it - the bigger brand named elderberry syrups are way too sweet (and I would imagine not as potent). You can also make it at home (Wellness Mama’s elderberry recipe). Mountain Rose is a great site for bulk organic herbs and spices

Whole Food Vitamin C - Joy likes Garden of Life Raw Code Vitamin C

Host Defense Comprehensive Immunity supplement (17-species capsule)

Glutathione - you can supplement with it or do a topical cream


4. SLEEEEEEEEEEEEEP!!!!!!!!!!!!!!!!

5. Reduce stress and don’t forget to have fun - laughing and playing are SO good for the soul, the mood, AND your immunity.

Final tip: If you feel like you’re coming down with something - increase your immune boosting foods and eliminate sugar (which can feed viruses and bacteria) and dairy (which can increase mucus).

Thank you for joining us this week for Episode 56. Remember to subscribe in iTunes so you don’t miss a future episode!

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Immune Boosters | The Ladies Dish

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