In this episode of NHA Today, guest host Cyd Notter, nutrition educator, author, and coach, sits down with Dr. James Thompson—an allergy, asthma, and immunology specialist with 34 years of experience—to explore the truth about “boosting” immunity. Together, they unpack how food, lifestyle, and mindset create the foundation for long-term wellness and disease prevention.

Understanding the Immune System

Dr. Thompson explains that the immune system works like a personal TSA—constantly screening and defending the body from bacteria, viruses, and toxins. It’s made up of two core systems:

• The innate system — the body’s “bouncers,” acting fast to protect against invaders.
  
• The adaptive system — the “detectives,” remembering past threats to create specialized defenses.
  

While genetics play a role, Dr. Thompson notes that 80–90% of immune function depends on our daily choices. What we eat, how much we move, and how we manage stress all shape whether our immune cells stay sharp—or “fall asleep on the job”

Food as Medicine for Immunity

According to Dr. Thompson, “70% of the immune system is in the gut.” That makes diet one of the biggest levers for long-term resilience.

He highlights fiber as the top immune-supporting nutrient. Found only in plants, fiber feeds beneficial gut bacteria, which in turn produce short-chain fatty acids that strengthen the intestinal barrier and support immune function. Sadly, over 90% of Americans eat less than the recommended amount of fiber each day.

Equally important are polyphenols and antioxidants—the compounds responsible for the vibrant colors in fruits and vegetables. Dr. Thompson encourages filling your plate with cruciferous vegetables like kale, broccoli, and cauliflower, as well as colorful produce like berries, carrots, and sweet potatoes to reduce inflammation and oxidative stress

How Quickly the Body Responds

The best news? These benefits begin within 24 hours of eating more whole plant foods. As Dr. Thompson explains, the gut microbiome begins to shift almost immediately—and within weeks, people often notice improved energy, digestion, sleep, and even skin clarity.

For those with chronic conditions such as autoimmune diseases, asthma, or allergies, plant-based eating offers additional relief by calming inflammation and promoting immune balance. Even eliminating dairy alone, Dr. Thompson notes, can lead to noticeable improvements in breathing and skin health.

The Bigger Picture: Beyond Food

While diet is central, Dr. Thompson’s philosophy of “Fearless Wellness” goes beyond the plate. His eight-pillar framework encourages a holistic view of health:

• Food – Eat mostly whole, plant-based foods
  
• Exercise – Move daily
  
• Avoid toxins – Limit alcohol, tobacco, and processed foods
  
• Restorative sleep – Aim for 7–9 hours
  
• Less stress – Incorporate mindfulness or meditation
  
• Engage your mind – Keep learning and challenging yourself
  
• Social energy – Connect with others for a sense of purpose
  
• Spiritual connection – Maintain a belief system or sense of higher purpose
  

Small steps, he says, can create profound change—whether it’s adding an extra serving of vegetables each day or reducing oil and sugar intake

Learn More and Take Action

Dr. Thompson reminds listeners that “supporting” your immune system—not overstimulating it—is the real goal. Consistency, not perfection, makes the difference. Even a few extra servings of fruits, vegetables, or beans each day can extend life by several years and improve quality of life.

“Any change you make can make a difference. Just start small, stay consistent, and don’t look back.” — Dr. James Thompson

For more science-backed information and inspiring stories, explore the National Health Association and consider becoming a member to receive Health Science magazine.

 Learn more and join at: healthscience.org

👉 Connect with Dr. James Thompson

• Instagram: @fearlessmd21
• Dr. Thompson’s website: https://fearlessmd21.com
• Healthy Living with a Vision Foundation: https://healthylivingwithavision.org
• Fearless Wellness on Amazon: https://a.co/d/9HKrE9i
  

🎙️ Special thanks to guest host Cyd Notter.

Learn more about her work: www.cydnotter.com

📘 Facebook: facebook.com/cydnotter

📸 Instagram: @cyd_notter