Boost Your Immunity

She's an anatomy expert with a background in both sustainable health and alternative healing. Together, the two have combined their expertise to form a unique program called the Suited x Makepeace Nutrition Reset, designed to present 360-degree wellness solutions, from what you eat, to how you breathe, to your individual workouts and nutrition choices. We asked them how we can boost our immunity this fall.
  • kind: What about this moment makes it the perfect chance to understand our immune system and bolster our immunity?

    MM: After months of confusion, abrupt change in schedule and a world of uncertainty, it’s not unusual to feel sluggish, and in need of a reset. Nutrition and movement can take a natural backseat when we find ourselves in survival mode. However, now more than ever is the time to boost our immune defence through healthy and clean eating choices and strategic movement to build strength, increase healthy blood flow and lower stress levels.

    CG: Most of us are still learning how to navigate our new normal. We’ve had to adopt new routines and change the way we do things. With that comes the greatest opportunity: the chance to assess and think about our habits and build a lifestyle that gives way for the things that make us happy and healthy inside out. So before you settle into new habits, make a list of three things that you’d like to commit to or change in your life. Ditch drastic and time consuming plans. Adopt the simple 21/90 rule.

  • kind: What is that?

    CG: Tackle one at a time and dedicate 20 minutes to it daily. After 21 days, it will become a habit. Stick to it for 90 days and it will become a lifestyle.

  • kind: What made you guys decide to team up?

    MM: Clara and I are bringing our programs together in a curated and complimentary way to optimize and create sustainable results. So many people find themselves eating the newest superfood and following a new fad diet or workout that the wellness industry is pushing without taking into account whether or not it’s right for them specifically. Healthy food and exercise looks different for every person.

    CG: Absolutely agree. The Suited x Makepeace Nutrition Reset starts with you. We realize that a complete overhaul of your life is unrealistic, unsustainable and, to be honest, unnecessary. By tweaking your daily habits and adding wellness hacks, you won’t ever feel like you are dieting or on a cookie cutter workout plan. Our mission is easy to adopt by offering you ultimate convenience.

  • kind: So how do we begin?

    MM: From a nutritional standpoint I like to start by focussing on an individual’s microbiome - which is the powerhouse of gut flora (housing both good and bad bacteria) that governs many health systems in the body and plays a massive role in the immune system. Its important to get a grasp on how vitamins, minerals and overall nutrients are being absorbed in the gut! I like to start my clients off with a nutritional reset to rid the body of excess inflammation, excess hormones and set a baseline to be able to identify food sensitivities and intolerances. I also compliment a nutritional plan with a supplement protocol specific to the clients health concerns and goals.

    CG: Suited offers Electric Muscle Stimulation training which is a revolutionary form of workout. Active exercise is performed while wearing a medical graded high tech suit to augment and amplify every muscle contraction. The suit guarantees maximum results in minimum time without the use of heavy weights or cardio machines.

  • kind: What are some quick tips from both of you that we might try right away, like put down this magazine right now... and do what?

    CG: You’ve probably heard this quote before, “movement is medicine.” Studies have demonstrated over and over again the benefits and power of exercise to promote health. Exercise can be defined as any activity requiring physical effort. Even if it’s walking around your neighbourhood, prepping your yard for the winter or cleaning out your fridge to make way for all the goodies from Madison, just get up and go.

    MM: Revving up your immune response. A simple way that I like to incorporate immune boosting ingredients into my routine is by replacing a second coffee or tea with my Immune Boosting Fire Cider. It’s an immune boosting twist on hot apple cider with the addition of antimicrobial and gut loving apple cider vinegar and anti-inflammatory turmeric. Give this warming elixir a try or even make a large batch and freeze in ice cube trays and pop a cube for 2 into boiling hot water whenever you’re in need of an immune or digestive boost (check out the recipe at the end of the article!).

  • kind: But, uh-oh, what if I'm a cannabis consumer? Is there anything you two together can think of that might particularly work well for a lover of the plant?

    CG: Cannabis is an integral part of my wellness routine. I first started introducing the plant to speed up recovery. After intense training, I regularly use CBD infused lotions and balms to support quicker muscle recovery and help with any aches and pains. I found that it really helps reduce inflammation and muscle soreness the next day. For strength training days, I find that vaping before my session helps me with my form. I am more focused on muscle engagement and recruitment. Truth is, I love/hate running. So to give me that extra little push and motivation, I like to consume a little sativa to jumpstart that runner's high.

  • kind: Winter's get long in Canada and I understand you have systems in place to help boost health and stamina. How does that work, and can that help us build resiliency as fall creeps in the holidays?

    MM: Turn your kitchen into an extension of your medicine cabinet. Eating immune-boosting foods like vitamin C rich citrus fruits and brightly coloured leafy greens and vegetables is so important. Try adding anti-inflammatory and immune boosting aromatics, like ginger, turmeric and garlic to your fall and winter meals.

  • kind: Anything else we can do?

    MM: I would strongly suggest taking a shelf-stable probiotic daily—feel free to mix up the strains—to promote good gut flora and for it’s immune-boosting properties. Also, a good source of daily vitamin D. It’s crucial for preventing infection, strengthening your immune defence and Canadians are notorious for being vitamin D deficient, especially in the colder months!

  • kind: Madison, what should we stock in the fridge?

    MM: Colour! A wide range of colourful fruits and vegetables that you can enjoy raw or add to soups, stews, smoothies or simply roast with herbs and sea salt gives you no choice but to get in those phytonutrients. I also encourage my clients to go for produce that is seasonal. Our bodies thrive when we eat the foods grown and picked around the time they're consumed.

  • kind: And what should we go to our fridge right now and find, then throw in the trash?

    MM: I’ve never been a fan of throwing away any food, but I would be so happy if people got rid of anything in their kitchen with the word “diet” in front of it. Diet pops, diet food, and low fat food products more often than not contain artificial or altered ingredients that we often can’t pronounce and that our bodies process as foreign. Artificial preservatives, colours and flavours real havoc on your gut health and can also be hormone disruptors!

  • kind: And Clara, if I want to feel better, are there some things I need to buy? Like, for instance, a skipping rope or a yoga mat?

    CG: With a couple light dumbbells and a yoga mat, you can pretty much do anything. There are a multitude of resources available online and I find it super fun to go check out trainers all over the world. With travel being so limited, it can feel like a little escape from your home as some of them are held in the most gorgeous settings. You can even hear the waves crashing sometimes.

  • kind: What can we do to better get through these long days?

    CG: Get up and walk for a few minutes or go up and down the stairs every hour to get your heart pumping and your blood flow circulating.

  • kind: I'm also interested in blood circulation and how that works. Can you break down that concept and why it's important?

    CG: Your heart and blood is the pipeline of your immune system. Through your vessels, the blood supplies every part of your body with the oxygen and nutrients it needs to function properly. Hence why cardiovascular circulation is so important.

  • kind: Can you explain what that means?

    CG: When we talk about circulation as it relates to the immune system, it is crucial to mention the lymph circulation. This circulatory system works directly with your cardiovascular system to keep blood clean and flush toxins out of the body. It is also this system that carries immune cells throughout the body to help defend against potential infections and diseases. Exercise is so important because it promotes good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently. Suited and Electric Muscle Stimulation (EMS) is your perfect ally to boost these benefits without even leaving your house. The combination of cardiovascular and strength training increases the efficiency of both the cardiovascular and lymph circulation. It’s an all around win.

  • kind: We really appreciate your help you two. With the COVID-19 pandemic making all of us anxious, your work is truly important, especially right now. Take us out of here with a few reassuring words. What should we all be doing to get strong, to stay safe?

    MM: This is a strange and challenging time full of uncertainty for so many. Be gentle with yourself and try to make small and sustainable shifts in your life like eating nutrient dense whole foods, staying hydrated, eating high sugar content foods in moderation and making sure to move your body! These shifts along with washing your hands, wearing a mask and practicing social distancing will help give you the strength you need to navigate whats ahead and most importantly thrive and live vibrantly.

    CG: We spoke a lot about physical strength and nutrition as it’s our expertise. However, I’d like to wrap by saying a few words about mental health. Be kind to yourself and to others. We are all in this together. Don’t forget to reach out to your friends and family. Bottom line chill… when things get overwhelming, just take a few deep breaths.

Immune Boosting Fire Cider

1 litre of organic unsweetened apple cidern1 cup organic grapefruit juicen3 tbsp apple cider vinegarn1 tbsp coconut oiln2 tbsp grated gingern1/2 tsp turmeric, powder or gratedn1 tbsp cinnamonn4 sprigs of fresh rosemarynpinch of black cracked peppernpinch of sea saltnOPTIONAL: for the hardcore immune boosters add 1 clove of grated garlic



Add all ingredients to a large pot and bring to a boil. Simmer for 20 to 30 minutes and serve.


Pro Tip: Freeze left over fire cider in ice trays and pop some out when you're feeling the need to rev up your immune system, metabolism and give your gut some love and thaw enough for an immunity shot!

For more information on the Suited X Makepeace Nutrition Reset please visit