DR. Z’S 5 TIPS TO PIVOT YOUR HEALTH FOR COVID AND BEYOND

PIVOT MY HEALTH!WRITTEN BY: KATHERINE ZAGONE, N.D.

Move Your Body Everyday

These are some of the most important places to start with your health and they are super doable! Start with #1 on a Monday, add 1 each day and by the end of the week you’ll be on your way to optimal immunity and vibrant health.

I can’t emphasize enough that these really are the FOUNDATIONS for true health which leads to a greater piece of mind about your future, and greater energy for creating your life and wealth.

There are all sorts of dietary recommendations I could make, but this one has the most profound effect on health very quickly. Sugar basically puts your white blood cells or immune cells into a coma. It also affects inflammation levels and can wreak havoc on your microbiome (also a big part of your immune system).

You don’t need to run sprints to get the benefits of exercise. Exercise supports healthy mood, lower in-flammation, and even good brain function.

Remove Sugar

Read labels and anything with added sugar gets removed from your kitchen.

Artificial sweeteners are out too.

If you need a little more sweetness in your life, try fruit first (a date, half a banana) or a healthier sweetener option: stevia, erythritol, or lo han fruit.

Start with walking and move up from there.

Try low-impact exercises like yoga, pilates, or join a pool-exercise class.

You can use the old adage of 10,000 steps a day if it’s easier for you to count activity that way.

WHAT TO DO?

WHAT TO DO?

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While the perfect supplementation for you is going to be determined by an experienced practitioner and lab testing, here are some of the high yield supplements geared toward immune boosting you can add to your regimen right now:

Sleep regulates EVERY PROCESS in your body! Hor-mones, inflammation, mood, blood sugar and more all link back to sleep quality and quantity. Melato-nin, a hormone produced during sleep, may even be supportive against this particular virus going around. Here’s how to maximize melatonin and also help your sleep in general.

Sleep Hygiene

Pitch Black Bedroom

No screens after 9pm (or if you must, wear blue blocking glasses)

Turn off the WIFI at night for a week and see how you feel

Sunlight in your eyes first thing in the morning

WHAT TO DO?

Focused Supplementation

If you don’t know your levels-2,000IU/day.

If you know your levels and are 30-50ng/ml-5,000IU/day for 8 weeks is safe and effective.

If your levels are under 30ng/ml then 10,000IU/day for 8 weeks is an appropriate dosage.

The liposomal form is preferred as it decreases risk of loose stool from taking too much and offers enhanced absorption.

Starting with 1000mg 1-3x/day is a great place to begin.

This antioxidant and immu-ne booster also helps with inflammation, allergies, and hormone balance.

10-30mg daily for men and women.

This mineral is a potent immune booster, virus fighter, but also supports healthy tissue regeneration and even healthy testosterone levels in both men and women which can translate to more energy and better libido.

VITAMIN

Dwith K

VITAMIN

C ZINCcitrate or picolinate

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Your mindset determines your stress levels more than your environment. Cultivate adaptability and resi-lience. Movement is one way to cultivate these qualities. Whether it’s pushing past your mental limits of how far you can run or trying a new position with your body like a handstand and facing your fear. Those mental gains translate into the rest of your life.

Awareness: Stop for a moment and acknowledge that it’s stressful

Feel It:Don’t waste energy fighting or suppressing the feelings. Give yourself the space to feel what’s present and true for you in that moment.

Choose How To Move Forward: What’s a more supportive story to tell yourself in this moment? What action or habit will support you in moving forward?

Mind Over Matter

Dr. Z’s Favorite Mantra

I am resilient. I adapt quickly.

I am a solution finder. I am supported.

I am safe. I can do what it takes to be healthy.

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Thank you for choosing YOU and getting started on your next level of health. We’d love to support you with a discounted consultation to discuss your health and vitality goals beyond these

foundational recommendations.

To book your initial consultation for only $99 (regularly $225)

www.GenteraMed.com

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