Dr. Whitney’s COVID-19 Post-Hibernation Survival Guide

Posted on April 10, 2020 | Posted by

The following is Dr. Whitney’s post-hibernation survival guide to maximize your chance of launching an effective immune response should you be exposed to COVID-19, or any other microscopic enemy.  I’ve organized my suggestions into tiers to help guide your efforts.

Tier 1

These efforts unequivocally boost your immune system, reduce disease risk, and promote a long “health span”

  • Sleep- This is arguably the most effective tool available to boost your immune system response. Sleep deprivation unequivocally increases our risk of illness.
  • Fasting- Fasting is one of the most effective ways to activate young healthy genes that resist cancer, heart disease, and other chronic disease. Fasting also reduces inflammation through fuel efficient metabolism, just like a fuel-efficient vehicle protects our environment through reduced pollution.Avoid any calorie consumption for at least 12 hours daily, including 3 hours before bedtime.  Longer is better.  If you have the ApoE 4 gene, 15-16 hours is preferred.  This means to consume all calories in an 8-9 hour “eating window”.
  • Exercise- Any movement is beneficial, both boosting our immune system and our mental health. A balanced routine of aerobic, resistance, and even high intensity interval training is optimal. It is very important to be cleared by your doctor if initiating a high intensity program.
  • Vegetables and Fruits: Many flavonoids have been found to reduce an exaggerated inflammatory response; critical should you get COVID-19. Some of the specific flavonoids which have been shown to have this effect, as recommended by doctors at the University of Arizona include:
    • Baicalin and wogonoside in Chinese skullcap.
    • Liquiritigenin from
    • Dihydroquercetin and quercetin found in onions and
    • Myricetin found in tomatoes, oranges, nuts, and
    • Sulforaphane is found in cruciferous vegetables such as broccoli and kale. It is involved in protecting the plant from insect predators.
    • Apigenin found in Chamomile, parsley and celery.

At least 5 – 7 servings of vegetables and 2-3 servings of fruit daily provide a repository of flavonoids and are considered a cornerstone of an anti-inflammatory diet.  For a more complete list go to antioxidant foods.

Tier 2

This list has good scientific support and are low risk.

  • Saline nasal spray- Lavage the virus where it incubates. Very low risk and high potential benefit done 2-4 times daily.
  • Sunlight- Ultraviolet (UV) radiation is likely a boost to our immune system. It is theorized that rapidly dropping solar output in the fall is one reason viruses resurface in September, even when the weather is still warm.  Studies suggest vitamin D3 boosts our immune system, but I believe UV radiation (that makes vitamin D naturally) may be a piece of the puzzle.  Always avoid sunburns!
  • Stress reduction techniques- Stress inhibits optimal immune function. Stress reduction techniques reduce our risk of chronic disease, perhaps through supporting immune function.
    • Consider guided meditation efforts as can be found in the apps Calm and Headspace.
    • Yoga nicely combines stress reduction and exercise.
    • Acupuncture helps to reset an overactivated nervous system.
    • Deep breathing techniques stimulate your vagus nerve and can immediately help with relaxation. Many find deep breathing exercises helpful for insomnia, to settle an overactive brain at bedtime.

Tier 3

I believe that nutritional supplements are both over and underutilized in prevention and treatment of disease.  We must all remember that as the word says, these are supplemental to healthy nutrition.  Just like there is no single “magic bullet” pharmaceutical medication, supplements alone will not protect you.  Quality is very important since they are not monitored by the FDA.

Also remember that no integrative measures have been validated in human trials so presumed benefit is based on knowing how each works.

There is no consensus about the best regimen to boost your immune system and protect you from COVID-19.  I have researched extensively pros and cons of nutritional supplements that support immune function and I participate in forums of doctors who discuss this.

The following are recommendations to consider.  I believe their benefit exceeds their risk.  Those with * have greatest potential benefit in protection from COVID-19.

  • Zinc- Consider 15mg-60mg daily, up to 220mg for 5 days if you get COVID-19. *
  • Melatonin- Promotes sleep and modulates the immune system. 1-10mg daily
  • Vitamin C- 2000mg daily*
  • Elderberry extract 2:1- 10-60ml daily. There is good consensus that Elderberry boosts your immune system.  However, there is discussion that it might increase the risk of cytokine storm.  There are strong opinions on both sides of the discussion.  My opinion is to err on caution and hold elderberry if you get sick.
  • NAC (N-acetylcysteine) 600mg twice daily*
  • Vitamin D- as directed based on your wellness testing results
  • Resveratrol 500mg daily
  • Turmeric 500mg twice daily
  • Omega-3 fatty acids (fish oil) 1000-2000mg daily of DHA/EPA- be sure it is the triglyceride form for improved absorption and less “fish burps”.
  • Quercetin 500-800mg twice daily*

RHS patients-

For those of you utilizing our Fullscript platform, you will find recommendations in my favorites under the COVID-19 category.  Each is set up as a 1-2 month supply.  Quantities can be changed, and automatic delivery is available.

If you have not registered on Fullscript, call the office and we will invite you to get our discount. As you can imagine, these are flying off the shelf.  I was able to find options available as of this writing, but you may have to find alternatives it what you want is backordered.  They usually offer alternatives.

Non-RHS patients-

You are welcome to order high quality supplements from our Fullscript platform. As you can imagine, these are flying off the shelf.  I was able to find options available as of this writing, but you may have to find alternatives it what you want is backordered.  They usually offer alternatives. To order, go to: https://us.fullscript.com/welcome/cwhitney