21 Ways to Protect Yourself (& Others) from the Coming Covid Catastrophe

Surviving this winter demands massive action

girl wearing covid-19 mask
girl wearing covid-19 mask
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“This winter will be “the most difficult in the public health history of this nation.”

Dr. Robert Redfield, director of the Centers for Disease Control and Prevention

“If we don’t swap air, the virus can’t be transmitted.”

Dr. Michael Osterholm, director of the Center for Infectious Disease Research and Policy

This winter, we face the most dangerous phase of the Covid-19 pandemic.

Millions of American flew or drove to Thanksgiving family celebrations, spreading the virus far and wide.

We’re expected to do the same around Christmas.

The nation’s healthcare system is already close to breaking. On December 2, almost 200,000 new cases were diagnosed.

Over 3,000 people died — in one day.

No matter what your age, you’re at risk.

A vaccine is coming, but that won’t stop the pandemic for many months.

Nearly every day, I have to see people in person — lots of them.

But I also understand the virus will not avoid me just because of my good looks.

As winter goes on, my odds of talking directly to or swapping air with someone who’s infected keep going up.

I’m a male over 65 years old. I’m not obese, but I’m heavier than ideal.

I take the threat of this virus very seriously, and intend to remain free of it.

And DON’T go on about the low mortality rate.

It’s NOT the freaking flu.

Everybody who makes that comparison is ignorant, an idiot or both.

If we catch the flu and recover, we’re over it.

Not so with Covid.

It’s far more than a respiratory disorder. It clots your blood, leading to potentially permanent damage to your kidneys, liver, lungs, heart and brain.

I couldn’t find any hard numbers. Healthcare professionals are just now beginning long-term studies of Covid-19 survivors to determine how many suffer from persistent problems.

We do know it’s given even young people strokes. Others are suffering from severe mental problems.

As a former claims representative for the Social Security Administration, I can tell you that recovered Covid patients are already lining up in droves to file disability applications.

In other words — LONG after the virus takes hold, many Covid patients are going to be a drag on the economy by collecting disability checks instead of working.

I know a woman whose daughter easily survived a mild case — but she still has not recovered her sense of smell and taste. She may never do so.

That’s not so bad as a stroke or heart damage, but it’s a problem.

Myself, I enjoy eating. I want to taste my food as long as I live, thank you very much.

Besides, if the hospital beds keep filling up, you may get be lucky to get substandard care on a cot in the hallway.

The ICUs could be full for months.

Therefore, I’m taking massive action to make sure I’m still around — and undamaged — next summer.

I read Joe Rogan complained authorities were talking about masks and social distancing, but nobody was talking about strengthening the immune system.

I say — do both.

NOTE: Nothing is 100% foolproof. None of what follows is a guarantee — but these practices will vastly improve your odds of never getting Covid — or of recovering well if you do.

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Two people in biohazard suits
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Here’s my Covid-19 defense plan:

1. I wear a mask in all enclosed environments except my own apartment (where I live alone).

This should be elementary, but . . . I’ll spare you the rant about mask-deniers.

Besides, I no longer wear just any old mask.

I wear Supermask.


The company, Sonovia, says it forces zinc nanoparticles into cloth, and this forms a shield which blocks 98% of particles 5 microns and up.

It also says its mask neutralizes 99.5% of Covid viruses.

And it blocks many other bacteria, viruses and fungi.

I’m not a laboratory, so I can’t independently verify these claims.

I just know that if the company’s promises are anything close to accurate, the SonoMask is far more effective than a simple cloth mask — and, therefore, well worth the extra money.

I own three, plus some heavy cloth masks as backup.

SonoMask is not as effective as an N95 respirator, but looking like an astronaut is not an option for me.

Public Health Authorities are Not Explaining the Concept of Viral Load

They’re treating us like we’re simpletons, which I believe is part of the problem. Even the simpletons are smart enough to realize they’re being misled.

Basically, how many viruses that get into your body determines how severely the disease affects you.

To use an extreme example: if you inhale just one Covid-19 virus and you have any kind of functioning immune system, you will not get sick.

One of your t-cells or natural killer cells will zap the virus before it can replicate.

Problem solved — long before it becomes a problem.

But if you’re exposed to trillions of the virus, your immune will likely be overwhelmed, and you’ll wind up in the hospital.

Varying viral loads upon exposure are probably a big factor explaining why some people don’t even know they’re infected and others wind up in the ICU and the cemetery.

Medical science doesn’t know the exact thresholds, and they probably vary by individual.

If you’re young and healthy, your immune system is better able to fight back. You are still vulnerable to infection by high viral loads, however.

Therefore, reducing how much of the virus you’re potentially exposed to should be a vital part of your Covid-19 self-defense strategy.

Therefore, I wear a SonoMask because if I do inhale some of the virus, I want to inhale as few as possible.

Supposedly we’re wearing masks to protect other people from our unknown infections.

With SonoMask, I get the best of both worlds. I’m protecting you from my exhalations — and, at the same time, protecting me from your exhalations.

I know someone who’s a mask denier. She says they give you a “false sense of security.”

She’s actually correct. Masks aren’t 100% effective, and nobody should believe that.

Of course, the trouble is, too many people — including the mask denier — believe that means masks aren’t worth the bother.

To me, it just means you need to do as much more as possible to avoid the virus, including . . .

2. I social distance as much as possible.

That’s not always six feet — I have to talk to people.

Anyway, the six-foot guideline is just a rule of thumb, not a law of nature.

If someone is shedding the Covid-19 virus, you’ll be exposed to a lot fewer viruses at six feet than at one foot.

Ten feet would be even safer, but when the people in front of you are done, you have to put your groceries down so the checkout clerk can ring you up.

And annoying people will crowd you from behind.

However, it appears from the latest research the virus mainly spreads by circulating through indoor air, not from a direct strike . . .

3. Be afraid of indoor air. Very afraid. But the air outdoors is generally safe.

Walking outside is great exercise, and safe without a mask — as long as you avoid people.

I’m lucky enough to live in a suburban area where almost everybody else drives.

When I do encounter another pedestrian on the sidewalk, we both swing wide so we remain at least six feet apart.

I also hold my breath, just in case.

If your streets are crowded with people, wear a mask.

I avoid all crowds.

I don’t join protests against wearing masks. I don’t join riots. I don’t attend Trump rallies or listen to Joe Biden speeches.

However, I must spend more time than I wish I had to, swapping indoor air with other people.

Because the virus recirculates in the air, everybody within a given space is vulnerable to everybody else.

The more virus an infected person expels, the more at risk everybody in that environment is.

Talking expels more virus than simple exhaling.

And singing is even worse. There’s a case of many people catching Covid-19 at a choir practice.

Standing far apart does help reduce the risk, but is less effective the more time you and the other people spend in the same air space.

Time is an underrated factor in how seriously you’re exposed to the virus.

The Chinese found no cases of Covid-19 transmitted in the open air — except for two men who talked to each other for half an hour.

This probably explains much of why people are more vulnerable if they eat in restaurants and go to bars.

I do visit Walmart and other businesses, but I get in, buy what I need and get out ASAP.

But a dinner and a few drinks takes an extended amount of time — and your mask is off to consume everything.

It probably also helps to explain why the virus spread so quickly during the summer, especially in states with hot weather.

People spent time in the air conditioning swapping cold air infected with the virus instead of going outside.

Many people — with the example of influenza in their heads — believed seasonality and the hot weather of summer would stop the pandemic, as it does the seasonal flu.

Experts are now predicting huge spikes of Covid-19 this winter because so many people will stay indoors instead of going outside into the cold weather.

Masks help, but aren’t 100%, and you can’t always avoid swapping air with people for a long time, so, what’s the next line of defense?

4. I breathe through my nose, not my mouth.

At least, whenever I think about it.

Admittedly, it’s tempting to mouth-breathe when you’re wearing a mask, but I try to nose-breathe.

In his book Breath: The New Science of a Lost Art, James Nestor explains how he and a friend ran an experiment in cooperation with Stanford University.

The university plugged their nostrils so they had to breathe through their mouths.

For ten days, they felt tired, cranky, depressed and unable to concentrate. Their blood pressures went up. At night, they snored and woke up frequently from sleep apnea.

After removing the nose plugs, they returned to nasal breathing, and had nearly immediate beneficial improvement in their physical and emotional health. They felt better, stopped snoring, had more energy and thought clearly again. Their blood pressures went down.

Our nasal cavities contain nitric oxide (NO), which helps destroy viruses and bacteria.

When we inhale through our mouths, the air — and any infectious organisms — goes straight into our lungs.

James Nestor explains in the first half of this video.

The second half is Patrick McKeown, author of The Oxygen Advantage and another advocate of breathing through your nose.

What about at night, when you can’t consciously keep your mouth shut?

Tape your mouth closed.

I use 3M Transpore tape, which is skin-friendly. You can buy it at any drugstore.

I snip off a short strip, just enough to reach from over my upper lip to below my lower lip.

It feels a little weird, but I quickly forget about it as I fall asleep.

James Nestor shows how in this video.

But what if the virus reaches your lungs anyway?

5. I practice breathwork.

According to the multi-generational Framingham study, the one factor that’s most closely associated with living longer is lung capacity.

That is, the better your lungs work, the longer you live.

That’s a good reason to strengthen your breathing capacity — beyond nasal breathing — pandemic or no pandemic.

At the moment, I spend around three minutes doing coherence breathing. That’s inhaling for six seconds, exhaling for six seconds.

Then I inhale as much as I can, then blow it all out — and hold for as long as I can.

When I can’t stand it any longer, I take a deep inhale — and hold that as long as I can.

Also, sometimes I use a device called Expand-a-Lung.

There are other gizmos that do the same thing, so choose your own.

There’re a ton of breathwork gurus and I have not taken all their courses or sorted out all their teachings.

However, it’s clear that anything you can do to improve and strengthen your lungs will help you if you do get infected with Covid.

Here are some resources to check out:

James Nestor’s book is a why-to, not a how-to, so it’s especially recommended if you need more motivation. YouTube contains numerous interviews with him.

Patrick McKeown of The Oxygen Advantage the book, and his YouTube channel.

Wim Hof is famous for using breathwork to withstand cold, ice water and snow. I’m not up for that, but you can see him breathe on YouTube.

Niraj Naik teaches Soma Breath, and you get an introductory Masterclass by opting in here.

The folks with REALLY powerful lungs are freedivers — they can hold their breaths underwater for extremely long times.

I’m not a freediver but I’m looking into the exercises they do to extend the amount of time they can hold their breaths.

Some freediving YouTube channels include:



6. I take 15,000 IU of Vitamin D3 every week.

The conflict between people who say germs cause disease and people who say weak immune systems cause disease by allowing germs to infect you actually goes back to two great medical pioneers.

Louis Pasteur came up with the Germ Theory of Disease. Particular diseases are caused by particular bacteria (or viruses, although in Pasteur’s day nobody knew much about viruses.).

Get rid of the germ, and — voila! — you get rid of the disease.

The Russian scientist Élie Metchnikoff contended disease was a sign of a weakened immune system. In 1908 he won the Nobel Prize jointly with Paul Erlich for their work in studying the body’s immune system.

Me, I still say — why not do both?

I’ve covered avoiding or reducing exposure to the actual virus.

The single most powerful and practical way to beef up your immune system is to take Vitamin D3.

Of course, it’s not a magic bullet.

But one study found people with higher levels of D have 54% less chance of catching the disease and, if they do, have a 51% less chance of dying from it.







The best way to get Vitamin D is through exposing your skin to sunlight.

However, dermatologists have frightened many people away from that, and so they stay inside all day long.

Sunburn does damage your skin, but some sunlight is good for us.

However, it’s now winter in the Northern Hemisphere, and so the sun’s light is too indirect to form Vitamin D unless you’re down in the tropics.

Until spring returns, I strongly recommend supplementing with Vitamin D3.

There’s no exact science about how much to take. I average just over 2,000 IU per day because buying 5,000 IU capsules is cheapest.

(It’s fat-soluble, so you don’t have to take it daily.)

According to studies, that is enough to get most people to 70–80 units in the blood, which seems to be the most favorable amount.

People with that level live the longest.

Also, it’s Vitamin D3 which gives the beneficial health effects. That’s the form derived from lanolin from the wool of sheep.

Vitamin D2 is formed by mushrooms exposed to ultraviolet light, and doesn’t have the same health benefits.

7. I eat a high-fiber diet.

What’s fiber have to do with Covid-19?

We all have around 80–100 trillion bacteria living in our guts — our microbiome.

This microbiome is a vital part of immune systems. It signals the cells of that system, managing them.

The microbiome consists of up to hundreds of species of microorganisms.

Some of them are good for our health.

Some aren’t.

Having a predominance of good bacteria (symbiosis) is essential to the immune health of our guts and to our overall immune systems as well.

Having a predominance of bad bacteria (dysbiosis) is associated with gut disorders and autoimmune disorders.

So, what determines the balance of good bugs versus bad bugs?

What we eat.

Because that’s what feeds them.

The good ones feast off fiber in our diets: soluble fiber, insoluble fiber and resistant starch.

How much fiber should you eat? The government recommends adult males eat 30 grams daily and adult females 25 grams.

Only an estimated 3% of Americans consume the amount of fiber the government recommends.

I get that much just by eating oatmeal every morning — which includes blueberries, raisins, ground flaxseeds and soymilk.

Paleoanthropologists have actually studied the fossilized poop of Paleolithic people, and estimate they ate around 100 grams of fiber per day.

NOTE: I am NOT talking about taking “probiotic” supplements.

Those are capsules allegedly containing beneficial bacteria.

(I say “allegedly” because a nutritionist who worked at a health food store once told me the bacteria die when in capsules kept at room temperature. That’s why his store kept its probiotic inventory in a refrigerated cabinet.)

Early in the pandemic, Joe Rogan interviewed the infectious disease expert Dr. Michael Osterholm. Rogan was upset when Osterholm told him the research showed probiotics did NOT boost the immune system.

My explanation for that is speculative — Dr. Osterholm may not agree — but it makes sense.

Let’s assume you swallow a capsule that actually is full of the good bacteria your intestines need to host.

But you eat a typical American, low-fiber diet.

The bacteria need to eat. But you’re STARVING them.

So, of course, they die off instead of multiplying.

The good news is, when you do eat plenty of fiber and resistant starch, it takes only a few hours for the balance of power of the organisms in your gut biome to begin shifting from the bad guys to the good guys.

You don’t need to pay for anybody’s probiotic supplements.

Just eat ONLY whole grains, fruits, vegetables, nuts, beans and seeds.

Animal food contains NO fiber.

8. I eat a diet high in antioxidants and polyphenols.

Like all the cells in our bodies, the cells of our immune system are vulnerable to damage from reactive oxygen species (ROS), also known as free radicals.

These ROS steal electrons from our healthy tissues, weakening them.

To maintain optimal health, we need to take in antioxidants, because they suppress the ROS.

Polyphenols are related to antioxidants. There’re around 8,000 kinds. Once in our bodies, they interact with our cells to boost our health in many ways — including bolstering immune system strength.

9. I eat an anti-inflammatory diet.

Inflammation is how our bodies react to protect us when we’re injured or sick.

When we are sick or injured, it’s a good thing, causing:

* High fever

* Swollen flesh to allow more blood to flow to the injured site

* A rapid increase in immune cells going to attack infections

* Pain, so you don’t cause any further damage

However, modern humans are plagued by chronic inflammation.

Part of this is mental and emotional: unlike lions and cave bears, modern dangers don’t either kill us or go away so we can relax. Bosses, traffic jams and worrying about the news never stop.

But it’s also physical. We’re chronically inflamed because we don’t sleep enough, we’re exposed to toxins in the environment and we eat inflammatory foods such as:

* Processed sugar

* Processed and refined carbohydrates

* The many common cooking oils that contain Omega-6 fatty acids

* Trans fats

* Alcohol

* Red and processed meats

* Fried foods

* Dairy foods

* Food additives

* Sodium




10. I don’t eat oil.

Yes, that ABSOLUTELY includes olive oil and coconut oil — as well as the more obviously harmful and inflammatory vegetable oils.

Oil is a processed food just as much as refined sugar is.

And all oils damage your endothelium. That’s the one-cell layer lining the inside of all your blood vessels.

Endothelial damage increases your risk of heart disease, but that’s not the problem Covid-19 causes.

The next section explains how to avoid another source of endothelial/blood vessel damage in your diet.



11. I avoid sodium/salt.

By now, everyone knows sodium leads to high blood pressure.

And high blood pressure — in addition to being dangerous in many other well-documented ways — is a significant comorbidity that makes Covid-19 more severe and dangerous.

What’s not so well-known: sodium damages your artery functioning immediately. That is, every meal in which you consume salt weakens your endothelium.

That makes your blood vessels unable to dilate as they should to enable optimum blood flow.

To relax, widen and dilate as they should, your blood vessels need nitric oxide.

The more salt you consume, the less nitric oxide is available to your blood vessels.

You may have heard some people are able to consume sodium without a rise in blood pressure.

That’s true, but even those people suffer endothelial damage when they consume sodium.

If you get Covid-19, eating salt is just asking for severe and dangerous problems.

Covid-19 is usually described as a “respiratory” disease, and that’s true — but it’s also much more.

Doctors have been shocked to see it cause cognitive defects, deep vein thrombosis and strokes even in young people.

Covid toes — having a red, purplish rash on your toes — is also caused by this breakdown of blood circulation.

And it permanently damages the lungs, heart, liver, kidney and brain.

Scientists and doctors did not realize this about Covid-19 right away.

Unfortunately, this has led to a FALSE comparison between Covid-19 and influenza.

If the flu doesn’t kill you, you recover — with no lasting effects.

But many former Covid-19 patients will suffer damage from the infection for the rest of their lives.

That’s why it’s downright stupid to say we — especially young people — should not bother to protect ourselves from Covid-19 because it’s no worse than the flu.

It IS worse. Thanks to this stupidity, many thousands of people — young and old — around the world are going to experience significant, maybe even disabling, permanent damage from their bouts with Covid-19.


When your endothelium is strong and healthy, it forms a barrier between your blood and the rest of the walls of the blood vessel.

When the endothelium is weakened by oil, salt and low physical activity, the Covid-19 virus can go deeper into the walls of your arteries — and infect them.

This causes massive inflammation.

It also disrupts the balance between clotting and anti-clotting factors in your blood.

When you’re healthy, your blood flows freely — but will coagulate when you’re injured.

Covid-19 in a weakened endothelium leads to increased clotting.

Clotting blocks your blood circulation, leading to permanent damage to your organs.

And the inflammation leads to the cytokine storm which can also permanently damage you — and is often the fatal stage of Covid-19.

Therefore, having a strong, healthy endothelium with good functioning is essential to surviving Covid-19 — and to surviving it without lasting damage.




raspberries blackberries strawberries blueberries fruit
raspberries blackberries strawberries blueberries fruit

What Kind of Diet has Lots of Fiber and Antioxidants; is Anti-Inflammatory and Which Excludes Salt and Oil?

A whole food, plant based diet.

It’s a subset of a vegan diet.

I don’t like the term “vegan” because it can apply to anybody who refuses to eat meat, fish, dairy and eggs. That’s good, but doesn’t go far enough for optimal health.

My favorite WFPB guru is Dr. Michael Greger.

You can watch his thousands of videos at https://nutritionfacts.org/ or on YouTube.

This video is a good sample of what converted me:

You can read his book How Not to Die on Amazon.

12. I go without food two 24-hour periods per week.

That’s intermittent fasting as originally recommended by Brad Pilon in his book Eat Stop Eat.

That is, I eat breakfast on Monday and Thursday mornings, but nothing else until breakfast on Tuesday and Friday mornings.

Intermittent fasting has a lot of health benefits.

What’s relevant here is that it strengthens your immune system.

One of the major health-promoting benefits of fasting is autophagy.

That is, your body cleans itself up. It gets rid of cellular debris and metabolic byproducts, recyling them. It also kills and recycles dead and weak cells.

Dr. Valter Longo of the University of Southern California found that when subjects fasted for 3–4 days, their bodies destroyed around 40% of the cells of their immune systems.

That sounds bad, but the body got rid of the WEAK AND OLDER cells.

Upon refeeding, the subjects’ bodies then created brand new — young, healthy and strong — immune system cells to replace the ones destroyed during the fast.

However, fasting for 3–4 days is stressful. And if you are exposed to the Covid-19 virus during that period, you’d be more vulnerable to it because your immune system will be weaker.

Therefore, I simply do the regular 24-hour fast. It’s still beneficial.

Also, fasting:

* Is anti-inflammatory

* Lowers blood pressure (high blood pressure is a comorbidity that makes Covid-19 more dangerous)

* Reduces body fat (obesity is another comorbidity that makes Covid-19 more dangerous)

13. I protect my hands by wearing rubber gloves most of the day, when I’m in public.

I’m not sure how effective it is, but I do it. And it keeps me from touching my face and eyes.

14. I wash my hands frequently.

This is elementary.

15. I close the lid of toilets before flushing, especially after going Number Two.

This isn’t as well-known, and scientists apparently aren’t clear on it.

But the virus is present in the feces of at least some Covid-19 patients.

I’ve read this could be true even of patients who are considered “cured.” The virus no longer occupies their respiratory system, but is still present in their feces.

Therefore, some people believe the disease is spreading through sewer systems.



I don’t know any way to control that. I’m assuming you already avoid raw sewage.

However, we can control our exposure or re-exposure to any virus that could be present in our own feces.

See, when you flush the toilet with the lid open, you’re spraying your bathroom with a fine mist.

It’s called “toilet plume aerosols.”

Even if you don’t have Covid-19, it’s just plain gross.

Bacteria and viruses could infect your bathroom for hours after you flush.

Sadly, many public toilets do not have a lid to close.

But you should always be wearing a mask in a public place anyway.

Oh, and I keep my toothbrush inside my medicine cabinet.

16. I gargle with a 1/2% solution of povidone-iodine three times every day.

I heard about this from Chris Masterjohn.

Povidone-iodine is the generic name for Betadine.

Betadine is a powerful antiseptic. You’ve probably had it smeared on your skin to prevent infection.

At 10%, it’s too strong to take internally.

But it’s safe for the inside of your nose and mouth when you dilute it to a 1/2% (0.5%) solution.

That’s diluting Betadine 20X.

I found generic povidone-iodine for sale at Walmart.

Masterjohn discovered a study done at a university in Malaysia.

They used 20 students who all tested positive for Covid-19, but who were asymptomatic.

Therefore, they had weak cases — so I’m not saying this is a “cure” — but anything that reduces your viral load is helpful.

Anyway, the researcher divided the 20 infected students into 4 groups.

Group 1 gargled 3X daily with diluted povidone-iodine.

Group 2 gargled 3X daily with Listerine.

Group 3 gargled 3X daily with water.

Group 4 did nothing — the controls.

The results?

Group 1 became free of all Covid viruses in four days.

Group 2 became free of all Covid viruses in six days.

Group 3 didn’t become virus-free, but the number of viruses in them was reduced.

Group 4 remained the same, of course.

Not long ago, the news came out about other studies. Mouthwash again was effective at getting rid of at least some Covid-19 viruses. And doctors who treated Covid patients were reportedly squirting diluted baby shampoo up their noses.

Therefore, I bought a large bottle of Listerine, and gargled with that until I ran out — and then filled it with the 1/2% solution of povidone-iodine.

I gargle with that every morning, in the middle of the day and when I get home for the night.

If you don’t want to mess with the povidone-iodine, just use Listerine.

If nothing else, gargle with water. That seems to wash some viruses out of your mouth. Some is better than nothing.

But first, I use the diluted povidone-iodine for something else.

17. I squirt 1/2% povidone-iodine solution up my nose three times per day.

I also learned about this from Mr. Masterjohn.

The virus must occupy our nasal cavities as well as our throats, because that’s where they sample for the test.

Therefore, I use a Neti Pot Sinus Rinse Bottle.

The bottle contains 500 ml, so to make the 1/2% solution just fill it almost all the way with water.

Then add 25 milliliters of povidone-iodine.

According to my set of measuring spoons, that’s one tablespoon (15 milliliters) and two teaspoons (2 X 5 milliliters).

The Neti Pot comes with a nozzle. Just put it into your nose, tilt your head back and to the side, and press the little button.

It feels weird when you get it deep into your nasal cavity, but I can live with that.

I do that 3X daily, just before gargling.

And when I am safe at home for the night, I do something else to prevent any remaining Covid-19 virus from infecting my cells . . .

18. I suck on one Life Extension Enhanced Zinc Lozenge every day.

According to a study Masterjohn writes about in a different article:

Zinc inhibits two proteins involved in the replication of the Covid-19 virus.

It’s fairly well established that zinc helps cells resist infection by the rhinoviruses that cause the common cold.

There are many zinc lozenges on the market, but most come with citric acid, which reduces the benefit.

Therefore, Masterjohn recommends only the Life Extension brand.

I take one lozenge when I come home for the evening — after I wash my hands, squirt povidone-iodine up my nostrils and gargle with it for a minute.

The one hassle is that doing this delays dinner.

19. I get regular, moderate exercise.

I almost always walk at least 30 minutes every day — sometimes up to 3 1/2 hours.

Exercise gets your blood flowing, clears out your lungs and strengthens your immune system.

A study done in China in 2018 found that people who exercised at least three times per week had 26% fewer colds.

A review of many studies done in 2019 found moderate-intensity exercise was linked to lower rates of upper respiratory infections.

That’s why I believe we should be allowed to walk, run or cycle outside — as long as we avoid large numbers of people.

I would advise staying out of gyms, however, for the duration.

I do admit to not understanding why people pay to go to gyms when they can use sidewalks and home floor space to exercise.

If you can’t go outside because it’s dark, snowy or dangerous — buy a simple exercise bicycle for your living room.

You don’t need fancy bells and whistles. Just sit in one and cycle while you’re watching TV.



20. I move frequently.

I make a distinction between “exercise” — which we feel as though we have to schedule and plan — and simply moving . . . which we should do at least every 30 minutes.

Just get up, and walk around a little. Stretch.

Sitting for a long time damages your endothelial lining.

As explained above, breaks in your endothelial lining allow the Covid virus to penetrate the walls of your blood vessels, causing the clotting that makes Covid so much more dangerous than the flu.


Besides oil and salt — inactivity is another way to cripple your arterial function.

And if all this movement and exercise makes you tired, good — you’re ready for . . .

21. I sleep 7–9 hours every night.

I don’t know whether anybody has yet studied the relationship between sleep and Covid-19 — but the connection between sleep and good general immune health has been proven.

Matthew Walker is a prominent sleep expert who wrote the book Why We Sleep: Unlocking the Power of Sleep and Dreams.

According to his research, there’re strong, inarguable links between lack of sleep and weak immunity.

For instance: natural killer cells. These are the Navy SEAL teams of your immune system, roaming your body, looking for infectious bacteria and viruses to kill.

In this interview, Walker explains that just one night of getting 4 hours of sleep instead of 8 reduces the activity of the natural killer cells by 70%.

People who get under six hours of sleep per night are four times more likely to become infected after exposure to the flu virus.

Therefore, it’s extremely important to keep your immune system functioning at optimal strength by sleeping 7–9 hours per night.

By the way: don’t say you don’t “need” that much sleep.

Walker’s research shows we all need that. People who get only 5 hours or so are just asking for major health problems, including increased risk of Alzheimer’s.

nurse wearing face mask in hospital
nurse wearing face mask in hospital
Image by <a href=”https://pixabay.com/users/mohamed_hassan-5229782/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=4931227">mohamed Hassan</a> from <a href=”https://pixabay.com/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=4931227">Pixabay</a>

I realize many people will have to alter these suggestions to fit their own lives and lifestyles.

Still, to my mind they’re a whole lot better than wearing a cheap mask (or — much worse — no mask at all) and just hoping.

Help the economy by remaining healthy so you can work and make money — and alive to spend money.

Help the healthcare workers by not becoming another Covid case they must take care of although they’re already exhausted from working 16-hour shifts.

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Copywriter, financial writer, editor & unconventional thinker. Check out Income Investing Secrets newsletter https://incomeinvestingsecrets.substack.com/about

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