10 Top Secrets To NEVER Get Sick Again - Real Doctor Reviews

hello health champions today when you talk about the top 10 secrets to never

get sick again coming right up hey I'm Dr. Ekberg I'm a holistic doctor and

a former Olympic decathlete and if you want to truly master health by

understanding how the body really works make sure you subscribe and hit that

notification bell so you don't miss anything

every time that flu season comes around or there's an epidemic of some sort then

there is a lot of talk about how to prevent the spread and how to contain it

and washing hands and so forth and that's all good but no one ever talks

about what makes the difference in how capable the body is at resisting the

infection and coping with the infection what makes the difference between being

exposed and staying healthy or being exposed and getting sick or even worse

dying so today we're going to go over all those things that they don't usually

talk about how do we boost the body's immunity how do we up regulate our

immune system and most importantly how do we understand the most basic

mechanisms in your body in your nervous system that decide based on

circumstances whether to upregulate or down regulate your immune function so

the first two things you want to do is under avoiding exposure so these have to

do with hygiene and sanitation and when it comes to public health this is what

Public Health has been responsible for and they have done a tremendous job that

is the number one factor that has increased life expectancy that has

increased the average lifespan of humans is because we don't die from infections

anymore and the number one reason that we have raised the life expectancy as

much as we have is because of public health of hygiene and sanitation so

those things are important but everyone else already talks about those so

we know you want to wash your hands you want to wipe off surfaces you want to

use some common sense all right so we'll leave it at that and

then we're going to talk about we're going to spend the rest of the time on

the things that other people don't talk about how do you make your body work

better so that you don't catch the stuff that comes around so next you want to

pay attention to nutrition and under nutrition there's a couple of things

first you stop putting bad stuff in and then you start putting good stuff in so

avoiding the bad the number one thing you want to avoid is sugar right you

want to avoid putting things in that destroy or interfere or down regulate

your immunity and sugar does that but more than that sugar feeds it

selectively feeds the pathogenic bacteria in your body so everything you

don't want in your body the virus the bacteria the yeast fungus parasites and

even cancer they love sugar so if you stop putting sugar in you've already

made a tremendous difference in your immunity next you want to stop putting

toxins in anything that's foreign we're talking environmental pollutants and

pesticides but also all the stuff they put in food right if you don't know what

it is on the list of ingredients don't buy it whole food doesn't need a long

list of ingredients and anything toxic like a preservative or an artificial

color or artificial flavor or artificial anything it's foreign to your body your

liver is gonna have to neutralize and detox it and it's gonna have to spend

resources it's gonna have to expend resources that it could be using for

other things like immune function right so stop putting bad stuff in next you

want to put some good things in your body and now we're talking fresh Whole

Foods primarily every cell in your body whether it's a tissue cell or a brain

cell or a liver cell or an immune cell they have requirements they need

certain things they need vitamins they need minerals they need essential amino

acids and essential fatty acids and if your body has plenty of those there's a

greater probability that your body has what it needs to make the necessary

immune cells whereas if you eat all processed foods and you don't have any

of those nutrients then you got body is gonna fall short in terms of

manufacturing those immune cells next you want to also think about your

intestinal flora the bacterial flora and you have about 40 trillion cells and

give or take in your gut and normally there's a balance if you're healthy

there's a balance between the so called beneficial and the pathogenic and the

pathogenic aren't really bad unless there's an imbalance if they're kept in

check then they actually serve a purpose but if we get things out of balance by

feeding them sugar now the pathogenic ones take over and we start disregard

system and most of your immune system is in the gut so it makes good sense to try

to take care of it so first thing is to cut out the sugar then you eat whole

fresh food but then you can also add on some fermented foods and maybe even some

probiotics don't think of them as a cure-all though all right they can be a

good little factor to tip the scale but they're not going to undo a bunch of

other great imbalances they're not gonna undo a lot of other bad habits that you

have those are the very basics now we're getting to the core of the issue what is

it actually that decides when to turn on or off your immune system what is it in

the body that makes the decision to increase or decrease all right and the

answer is your autonomic nervous system it's the part of your brain and nervous

them that handles everything you don't have to think about your focus you're

consciously focused on a lot of things around you but there's about a million

times more stuff going on behind the scenes that are managed by your

autonomic nervous system and this autonomic nervous system the main task

that it has is to allocate resources it's to decide what's the most important

thing that we have to do right now with all this this stuff going on how do we

spend the resources to make the best possible result and stress is the number

one factor that the autonomic nervous system has to deal with and whenever we

have stress the body creates a response right it's not the stress that makes the

difference it's the nervous systems interpretation of a factor that becomes

a stress and that you have a stress response to and whenever you have a

response now the brain changes how it a liqu AIT's the resources it makes a

different decision based on whatever happened that it interpreted as stress

and the autonomic nervous system has two branches one is called the sympathetic

and one is called the parasympathetic the sympathetic is what people think of

as fight/flight your fight/flight system and the parasympathetic is your feed

breed so we're gonna simplify this even a little further and we're gonna say

that the sympathetic primarily focuses on things outside of you things that

could threaten you from the outside like enemies or cars or grizzly bears or

external dangers all right the parasympathetic handles everything

inside it handles your digestion your immune system your detoxification your

reproductive function and your healing right so everything inside is

parasympathetic everything outside is sympathetic that's the simplest way of

thinking about this so the nervous system based on its interpretation of

stress is going to allocate resources differently so think of it as a faucet

that there's so much fluid there's so much resources flowing through the

pipeline and it can go either into the sympathetic or the parasympathetic and

depending on the situation we're going to get different scenarios so it's not

that one is good and the other is bad because we need them both but we need to

be able to be flexible and make the most appropriate decision so this would

represent the 50/50 balance this would represent a sympathetic dominance this

is when we have a lot of stress so if a grizzly bear is attacking us then this

would be appropriate because it would save our life if we have an infection or

if we're sleeping or meditating then most of the attention would be on the

parasympathetic that would be very very little sympathetic activity there'd be

very little attention on the outside all right so we need all of these and we

need to be able to be flexible and be able to change appropriately here's the

problem that stress activates sympathetic responses it starts

defending us toward things on the outside whether it's real or imagined

so anything that makes you tense or frustrated or angry or overwhelmed or

fearful or anxious we're guilty or whatever bad feeling you have is going

to trigger a sympathetic response so this isn't just the grizzly bear this is

a sympathetic dominance that most people have due to emotional stress and

overwhelm and that means that the faucet is pretty much turned entirely off for

your immune system so this is critical to understand that

why do students get colds around exam time whenever there's finals or midterms

the frequency the percentage of students with colds and sniffling and coughing

goes up exponentially it's because they eat junk they drink coffee they eat

sugar and they stay up all night they don't get enough sleep they have a lot

of stress and their immune system shuts down because you've reallocated the

resources away from the immune system and same thing with anybody who gets the

cold or flu whenever it comes around right it's not the difference isn't

primarily if you get exposed or how much exposure you get the difference is

primarily how much resistance you have okay these are opportunistic pathogens

they take the opportunity of a weak host if you don't present them the

opportunity they'll bounce off of you and they have no business coming near

you we want to be able to be flexible and we want to be able to reduce the

chronic stress so let's take a look at now that we understand what drives

stress what regulates stress and immune responses let's take a look at some

things we can do the next thing we have to understand about stress though is

that some stress is beneficial some stress is normal and stimulating and

healthy whereas other types of stress can be destructive and what's the

difference well this stress response this fight/flight response was developed

in a world where we were required to have quick bursts of activity okay if

there was a danger we had to run or fight or climb a tree we had to generate

physical resources increase heart rate increased blood pressure increased

muscle tone make it out of the dangerous situation so we can make it to safety

but those types of stresses were short-lived they were supposed to last

for a few minutes and then they were over all right so

today though these imagine stresses the emotional stresses the deadlines and the

tension and the overwhelm their chronic they're like a baseline that stays with

us day in and day out so they become destructive and those we want to

decrease but we can actually increase our health and our immunity by using

some of those short-term stresses so the number one short-term physical stress

that is very common that everyone should do is called exercise and the purpose of

exercise there's many benefits that increase the circulation it changes

hormones but for our purposes what we're talking about is that when you challenge

the body then it kind of bounces back and becomes better so if you challenge

it by increasing the heart rate like you would in high-intensity interval

training then you challenge it so it has to become better it up regulates

something so it can do it better tomorrow and they found that these kinds

of challenges actually increases your immune system it up regulates your white

blood cell count but it also even changes your DNA it activates longevity

genes your genetic makeup is fine-tuned for the better by performing these so

these stresses even though we talk about stress as a bad thing some things

short-term are actually very very beneficial

so high-intensity interval training would be increasing your heart rate you

can also do it with weight lifting if you challenge your body with weights if

you lift something real heavy and it it needs to be pretty heavy so do something

that you can load up pretty massive weight and have the potential for for

failure almost so it needs to be a significant resistance then your body

says hey this was really heavy I'd better change something I'd better adapt

so I can cope with this better tomorrow another very interest

anyway is number six that you can also create a similar benefit from hot and

cold contrast so in Sweden and Finland there's a tradition of hot saunas so you

get into a little enclosure that's super hot you sit in there for 10-15 minutes

and then you run out into the snow or into the cold water sometimes they they

open up a hole in the ice and jump into the water and of course you don't do

that for any length of time you get in for a few seconds and you jump out and

you go back in the sauna so you alternate the hot and the cold

and you get some of this physical stress that is beneficial for the body if you

don't have a sauna you can do the same thing simply stand in your nice

comfortable warm shower and then you just turn off the hot and you stand

there in the cold for 2030 seconds I know it's a revolting feeling revolting

idea but if you get used to the idea and you practice it it gets easier and

easier and you can get some of these same benefits so that's the type of

natural stress that we're designed for it's appropriate if we do it's

short-term it's actually very very healthy the other type of stress is

chronic stress there's nothing good about it because long-term stress we

were never designed for it just wears on us day in and day out it wears us down

we have no no chance to recover from it as long as it goes on it's unnatural and

destructive so this we want to do everything we can we want to learn how

to counteract it so number seven is to understand that when you feel good you

can't feel bad all right that sounds stupid but if you pay attention to how

you feel and you know that you're tense or frustrated or overwhelmed and you

decide hey let's change this I don't like the way I'm feeling I'm gonna do

something different I'm not gonna wallow in my misery I'm gonna snap out of it

I'm gonna go turn on a funny movie I'm gonna read a good book I'm

change the way I feel then it sounds too simple I know but it works when you feel

good you can't feel bad it's really as simple as that and if we learn to pay

attention to how we feel and we create regular habits and we take the time to

do this it doesn't have to be all day long a few minutes at a time is

sufficient to break the pattern number eight we want to make sure we get enough

sleep because chronic sleep deprivation is a tremendous stress when we have a

lot of stress when we feel stressed and tension overwhelmed

we need more sleep because the stress is wearing us down and then those people

are often wants to get less sleep so that's kind of a vicious cycle there but

it's not like everyone needs seven or eight or nine hours it depends on the

person that it depends on how well we cope with stress so don't think that

just because someone else sleeps for nine hours

you have to but pay attention to how you feel and and get the appropriate amount

of sleep for you so you're recovered number nine EFT emotional freedom

technique and the Sedona Method these are two my favorites

because they are developed methods those are techniques that you can learn to

create a pattern interrupt the problem with all these negative emotions is they

become habits okay we we experience them so much that we get really good at it

it's something that we do we don't want to think of it as something we do we

think they happen to us but that's not really true we learn a

certain behavior in response to certain things and then we get good at it but if

we learn some method some techniques to interrupt that pattern and do something

different then we can get the nervous system we can change the habit and get

it on to a different track so these are methods that you can learn there about

how to change how you feel in this moment they can be very very powerful by

learning how to pay attention and to shift it and

number 10 is meditation breathing exercises and relaxation training the

relaxation response is the opposite of the stress response so by learning to

relax and not just having a couple of drinks and watching TV that's not what

I'm talking about I'm talking about changing your mental focus practicing a

different focus so that you learn how to relax breathing is a very useful

component of that we've done some other videos you breathe in for five seconds

out for five seconds that's a basic pattern that can serve as a foundation

for relaxation training and meditation but meditation goes a little bit further

okay it's about finding a different place inside you so there's lots of

different guided meditations and Transcendental Meditation and the more

you do it the better you get and I think if there's anything that can get you

healthy and reduce stress and change your life for the positive it would be

everything in the body is about balance its balance between sympathetic and

parasympathetic it's a balance between how much we do of the these different

things and right from the start here that public health has been

fantastically transformative for longevity and human health okay there's

no doubt about it they have transformed society but there is a tendency also to

take it a little too far we have germophobia we

Spray and we disinfect them we wipe down and we spread chemicals on surfaces and

on our hands and if we completely eliminate our exposure to pathogens then

we also don't give our immune system and opportunity to learn about these

pathogens and develop immunity against it part of a strong immune system is to

have exposure to different pathogens right so it's not like we're ever gonna

get away from it but we can take it too far so that's not

to say that you shouldn't follow the guidelines the public health guidelines

when there's flu season or an epidemic because their job is to prevent spread

and it's crucial that we follow their their guidelines but we don't want to

take it too far and we want to understand that you do have an immune

system and you don't want to try to completely sterilize your environment in

every way right there's a balance here the other balance I wanted to cover real

quick was of these challenges of high-intensity interval training about

jumping in holes in the ice in doing workouts just because there's some

tremendous benefit to this doesn't mean that more is better alright so if you

can boost your immune system from jumping in in the ice for 20 seconds

it doesn't mean 20 minutes is better even if you can be macho and survive it

it's not that you're gonna get a hundred times the benefit and the same thing

with any of these challenges high-intensity interval training it's

not about doing more it's just about getting the challenging get in get out

be done with it alright high intensity interval training you just get up to a

peak you do it once or twice even if it's just four seconds that you stay on

that peak and you don't do it more than a couple of times a week right because

more isn't better so just keep that in mind so for the bonus I'm gonna share a

poll that we did on our channel on ways that people use

to boost their immune system and then I'm gonna couple that with an

interesting piece of research that I found so we asked people what they were

doing to boost immunity and we gave them some options and whole food there were

17% to people that said they used whole food to boost immunity 22% said they

used low carb living 4% each said they used breathing or relaxation training

and I was kind of surprised that how low that was because that's going to be very

high on my list it's not that you want to rank these because you want to do as

many of them as possible at the same time but then when it came to fasting

53% of the people who took the poll on my channel said that they did regular

fasting to improve their immunity and that I think is fantastic I mean it kind

of shows the type of people who who watch this sort of content but still 53%

is pretty impressive now what's so interesting about that was I found a

piece of research about some German researchers who had studied fasting and

immunity and the effect the beneficial effects of autophagy on some of these

very very serious viruses some of these life-threatening viruses and this

research was published in Nature magazine which is maybe the most

prestigious biological publication there is and they found that auto Fujii had a

significant very important mechanism ability to reduce the proliferation of

the MERS virus so Merce was one of the earlier coronaviruses and they found

that a toff adji could dramatically reduce the spread and proliferation of

that and they believed that the mechanism involved could also be

applicable that it could also be beneficial for other viruses and other

corona viruses like the SARS and like the new virus of

Wuhan China in 2019 so I think that the people who watch my channel are probably

ahead of their times with 53% already protecting themselves boosting their

immunity with fasting so thumbs up huge congratulations to all the people who

participated and all the people are so ahead of their time if you enjoy this

video make sure that you check out that one thanks so much for watching I'll see