Lets knock the living daylights out of the Coronavirus- with the lifestyle vaccine.

James Bond
20 min readMar 31, 2020

In this guide I am going to tell you.

· Why Italy has had more deaths than other places.

· Why Spain has had more deaths than other places.

· Why New York has had more corona virus deaths than other places.

· The brilliant defences the UK has against the corona virus- or any virus for that matter.

· The inherent defences you have.

What you can do to prevent it from occurring to you

Who am I? Why should you listen to me?

My name is Bond, Dr. James Bond, I am a health and fitness expert and a Sheffield Star fitness columnist. I have also been featured in the Daily Mail. I work with people who want to improve their quality of life- particularly those who want to lose weight. What makes my service different is that I am the only personal fitness trainer in the North of England who is a qualified medical doctor. Therefore I can take on the general public and super high risk cases that other fitness professionals will not dare like this lady the case of Deborah Fox.

In my 3rd year of medical school, microbiology was heavily emphasised. I used to work in chest medicine and we had to do a lot of barrier nursing. As a surgical house officer, I frequently had to assist in operations so I got well versed in proper handwashing. When I did my medical finals I got the highest mark in my group in public health.

As a personal trainer, I get people in shape and one reason for getting in shape is to boost your immune system. Generally speaking, a doctor treats illness when they occur. My job is to prevent illness.

In this guide, I will offend you. I will say some controversial things. I say things that the politicians cannot dare.

Prime Minister Boris Johnson’s handling of this crisis

In my view, he has done a sterling job. Never since World War II has there ever been a need for such leadership. He has taken the bull by the horns and he has done a first-class job. On a governmental level, he has done everything humanly possible to deal with this. Here I deal with what each member of the public can do. Do what I do here and you’ll go a long way to reducing your risk enormously.

Medical treatment

There are two things you must remember about medicine.

No medical treatment is 100% effective. Medical treatment just gives you a better chance.

No medical intervention is risk-free. All medical treatment carries some degree of risk.

If you can find any form of medical treatment that is 100% effective and 100% risk-free then I will personally nominate you for the Nobel Prize.

Why Italy has had more deaths than other places.

It’s simple.

Italy has a much higher elderly population than we do. Sadly the elderly have a much higher risk of infectious diseases because their immune systems degenerate with age.

Italy’s sanitation is nowhere near as good as ours.

Their healthcare system is nowhere near as good as ours.

However, this is politically offensive. Since First Minister Matteo Salvini was deposed from power the Italians have literally opened their borders to the migrants from Africa, the Middle East and Asia. They are unvetted and carry all sorts of infections.

When I was a medical student we were taught that any patient from Africa, the Middle East or Asia must be considered to have Tuberculosis until proven otherwise. I am 2nd generation Indian which mean I was born and raised in the UK and I have to say that is 100% correct.

Our new Home Secretary the Rt. Hon Priti Patel MP has brought in a points based immigration system and it’s going through Parliament. I can assure you that immigrants coming to the UK must be able to show they are free from certain infections before coming to the UK otherwise they are quarantined and sent back.

The evidence from the medical literature suggests that most of those who have died of COVID-19 in Italy had underlying medical conditions and they could have gone at any time. (1.)

Why Spain has had more deaths than other places.

The same reasons as Italy.

Why New York has had more coronavirus deaths than other places.

New York is highly densely populated.

It has a very high immigrant population especially from Africa, the Middle East and Asia. Many of them came in during the Obama administration when the rules for entry to the USA were nowhere near as strict as they are under the Trump administration.

When I was a medical student we were taught in GU medicine (genitourinary medicine) that if you ever saw a patient from New York or someone who had sex with someone from New York they should be considered to be a higher HIV and tuberculosis risk. (Human Immunosuppressive Virus.)

In the USA if you can’t afford medical treatment then it’s tough. You go without and in some cases that can be fatal. (2.)

The brilliant defences the UK has against the coronavirus- or any virus for that matter.

Firstly we are an island and so that gives us considerable protection from land spread from Europe. That said if infected people come by air or by sea then that defence is compromised.

Secondly, we have great sanitation which is second to none. If you check the history books the biggest fall in tuberculosis was not due to the BCG vaccine. It was when we brought about better sanitation.

Thirdly we have the National Health Service which is truly the envy of the world. For all the negativity out there you only really appreciate it when you have a relative who is suffering from cancer. However, I used to work in the NHS and although it wastes money like there is no tomorrow the principle that it’s free for UK citizens at the point of need is really the envy of the world. People in other parts of the world either have to go without medical treatment or re-mortgage their homes in severe cases.

I have seen an article where someone in the USA died of COVID-19 because he didn’t have the money to pay for treatment. (2.)

We are not as densely populated as they are in Asia.

We don’t have such a high immigrant population. Although I am the son of two legal immigrants from India I firmly believe we should really cut down our immigration to as close to zero for the next few years.

In the UK generally speaking, we don’t eat bats, dogs, cats, rats and snakes like they do in China and in Asia.

The other thing is that we don’t have sex with animals whereas in some parts of Asia they do. If you look at the governmental leaflets they are giving out they are asking people not to have sex with animals!

The inherent inbuilt protection you have

Your skin is a very powerful barrier to prevent infections from getting into your body so unless it’s broken it’s virtually impossible for infections to get in. You also have a very powerful immune system developed over many hundreds of millions of years to fight off infection. That said what I teach you here will minimise the risks of you getting infected by the coronavirus (or any virus for that matter.)

The lifestyle vaccine that will give you incredible protection against the coronavirus.

I’ll give you the list here with an explanation of each afterwards.

1. Eat well

2. Be well nourished.

3. Drink plenty of tap water.

4. Sleep well

5. Brush your teeth twice a day.

6. Wash your hands before each meal.

7. Wash your hands before going to the bathroom.

8. Wash your hands after going to the bathroom.

9. Close the lid when flushing the toilet

10. Shower once a day.

11. Change your clothes daily.

12. Dry your clothes outside where possible.

13. Ironing your clothes.

14. Empty your bins daily.

15. Wash the dishes in a dishwasher if you can afford one.

16. Use tea towels and dishcloths once and put them in the wash.

17. Dispose of out of date food

18. Fridges

19. Reduce your stress to manageable levels.

20. Breastfeed your children.

21. Vaccinate your children.

22. Practice safe sex.

23. Men- shave.

24. Do not drink more than 10 units of alcohol per week if you are male and no more than 7 per week if you are female.

25. Do not smoke cigarettes.

26. Do not take illegal drugs

27. No tea (or at most 1 cup per day.)

28. No coffee (or at most 1 cup per day.)

29. Be a vegetarian

30. Inhale steam for 10 minutes

31. Wrap up warm

32. Exercise

Let’s go over each one.

Eat well

That means eating 5 meals per day. Firstly that means having breakfast- which is the most important meal of the day. Lunch and an evening meal are essential. Now halfway between breakfast and lunch and halfway between lunch and your evening meal have two items of raw fruit. With your breakfast, lunch and evening meal try to have a few items of vegetables.

Now it is physically impossible to put on fat by having raw fruit no matter what anyone says. Raw fruit is full of things that are good for your health. I recommend 6 items of raw fruit per day and I don’t mean 6 strawberries. Each serving of raw fruit should be the size of an adult fist.

Just get into the habit of 5 meals per day and as time goes on we’ll look at the content. However, a good place to start is the NHS website.

Be well nourished.

If you are well-nourished then it’s much harder for you to suffer serious infection as a well-nourished individual has a more robust immune system.

Each person needs a full complement of water, carbohydrate, proteins, vitamins, minerals, fats and fibre. Now to go into detail about this is beyond the scope of this document. However, a wide varied diet should provide you with enough of each. A good place to start is again, the UK government NHS website. That said if you look in the resources section I have given some resources on this.

Drink plenty of tap water.

Every bodily system works better if you drink sufficient water. Now there are no hard and fast rules about this. Some say 3 litres (6 pints) but there is individual variation. I would suggest a sip of water every 15 minutes and the goal is to make your urine as colourless as possible. You will be amazed at how much more energy you have when you are well hydrated. You’ll be amazed at how much better you feel.

The kidneys can’t process more than 1–1.5 litres per hour so that’s why it’s good to spread your water out over the day.

Do try to avoid carbonated or sparkling water. Those are acidic. The body is naturally alkaline and consuming such things in excess can really mess up with your acid-base balance making your kidneys work overtime.

Sleep well

Believe it or not, if you don’t get enough sleep every bodily system suffers especially your immune system. When I was a medical student one psychiatrist asked me what was the definition of insomnia and I said “less than 8 hours of sleep a night.” His reaction was one of surprise and he corrected me saying “A lack of sleep of sufficient quality or duration or both which is enough to impair the health or quality of life for that person.” Former UK Prime Minister Margaret Thatcher was well known for getting by on 4 hours of sleep a night.

Let me tell you how to get sufficient sleep in the absence of any medical condition that impairs sleep and I do accept if you have a baby it can be very difficult to get any sleep!

Abstain from the following for two hours before going to bed.

· Caffeine

· Alcohol

· Sedatives

· Hypnotics

· Medication legal or otherwise unless prescribed by your doctor.

Before going to bed set your alarm for a fixed time. Close the curtains, if need be put a blindfold on. Then go to bed. Do not get out of bed until the alarm goes off in the morning unless you are bursting to go to the bathroom or there is an emergency. Over the next few weeks, your sleep habits will become very regular and your health will improve no end.

Brush your teeth twice a day.

It’s very important you brush your teeth twice a day, early morning and before bed. Make sure you wash your hands before you do this! If possible floss your teeth as well.

Wash your hands before each meal.

This goes without saying however it’s not sufficient to wash your hands for 20 seconds. You should use some kind of proprietary soap and proper technique. I found this wonderful video on youtube called Hand-washing Steps Using the WHO Technique which shows the exact steps every member of medical staff will be using to wash their hands (theoretically)

Wash your hands before going to the bathroom.

This is much overlooked. An eminent lecturer at the medical school I was at told me the importance of washing your hands before going to the bathroom. There is a risk that you may pass on infection to your genitals if you don’t wash your hands before going to the bathroom.

Wash your hands after going to the bathroom.

I really do not need to go over the importance of this!

Close the lid when flushing the toilet

When you flush the toilet close the lid. That helps stop bacterial spread.

Shower once a day.

It never ceases to amaze me how few people do this. All it takes is a quick 5–10 minute shower. Now for the gentlemen this is the perfect time to shave as it’s the most efficient use of water.

Change your clothes daily

This goes without saying and if possible please use your clothes once and then put them in the wash.

Washing your clothes

When you wash your clothes put a spoonful of laundry bleach in the wash.

Drying your clothes.

If possible when you dry your clothes expose them to the most powerful disinfectants known to man. Please hoard them and stock up on them- they are fresh air and natural sunlight. The cheapest, most energy efficient and hygienic method to dry your clothes is to hang them out to dry.

Hint to cut down your ironing with t-shirts and shirts put them on a hanger on the washing line.

Ironing your clothes

Ironing your clothes is a great way to reduce your risk of infection because the steam kills of many germs.

Empty your bins daily

It only takes a few minutes but do empty your bins daily. If you live in a city like I do where domestic metals (e.g. cans) and plastics (e.g. bottles) are recycled put them in the dishwasher. That way when you put them outside they don’t attract rats.

Washing the dishes

Now I was a student and I am only too aware of how students don’t do their washing up. Then again I once lived in junior doctors’ accommodation and junior doctors are just as bad. Through my years of being a resident landlord these are the reasons why students don’t clean up or do their washing up.

· They don’t have time.

· If they do get time they are too busy to do a proper job.

· They think someone else will do it.

· They are used to someone else doing it for them- usually their parents.

· They don’t know how to- you will be amazed at how many students I have had to show how to use a vacuum cleaner.

If you can afford it, get a dishwasher.

It never ceases to amaze me that pubs and nightclubs don’t have three sets of glasses and use an industrial dishwasher. The best solution would be to have some metal glasses for which you pay a deposit on them and you only get that back when you return your glass to the bar.

Tea towels and dishcloths

These should be used once and then put into the wash. When I was a student I frequently had to go on attachment outside my university city. Sometimes I’d go away on Sunday and when I returned on Friday I’d see that the same tea towels and dishcloths would be there. It was gross and I’d put them in the wash instantly.

Dispose of out of date food

Don’t consume out of date food. The only real exception to this is food in sealed cans. With fruit and vegetables put them on a compost heap. Some UK councils do the green bin scheme where such things can be put in them.


Never forget that in a fridge meat goes at the bottom and vegetables go at the top. If meat juices drip onto vegetables (especially salads) and you eat them you run the risk of salmonella infection which can be very dangerous.

You can reduce your energy bill by buying a whole load of cooling elements. I have 4. At any one time I have two in my freezer and two in my fridge. I just exchange them daily. The cooling element lowers the temperature in the fridge and reduces the energy used.

Reduce your stress to manageable levels.

A little bit of stress is good for you believe it or not but too much is bad for you. It is beyond the scope of this document to tell you how to reduce your stress but exercise is one thing to help lower it as good exercise works off the stress.

However if you are overly stressed it damages your immune system.

On top of that generally speaking the more organised you are the less stressed you are. When I was a junior doctor I started working on a ward which was incredibly badly run. If I were to run my business the same way that hospital ward was run the official receiver would be called in by the end of the working day as I would be bankrupt.

To give one example of how badly that ward was run, there were two consultants one named Dr R and one called Dr S. If you had a ward of 30 patients, 15 male and 15 female what would be the logical way of keeping the medical notes in the notes trolley? The logical way would be all the male notes in one trolley and all the female ones in the other. The next logical thing would be to keep them in alphabetical order of patient surname.

Not this ward! There was one trolley for Dr R’s patients and one for Dr S. to find your notes I would first have to look on the board to see under which consultant you were. Red was for Dr S and black for Dr S. Then I’d have to count to see which one you were. For example if you were the 9th patient under Dr S I’d have to look for the 9th patient in Dr S’s trolley. I’d waste an hour a day looking for notes!

Nothing on that ward was diarised; it was all done at the last minute.

Please go on youtube and look for How to Create and Use the 43 Folders System. This will save you hundreds of thousands of hours and massively reduce your stress no matter if you are an employee or self-employed. If you are self-employed you will not believe how much time this will save you.

Breastfeed your children

Breast is best no matter what anyone tells you. However as people are worried about infection consider this. When you breast feed you pass on antibodies onto your bundle of joy. That in itself is a damn good reason to breastfeed your children.

Vaccinate your children

I can never understand why people refuse to vaccinate their children.

People say that we don’t see the disease because we vaccinate and why put your children at risk.

It’s because we vaccinate that you don’t see the disease. Heaven forbid you child gets the disease no doctor will know what to do because they’ve never seen it. Trust me when I say that if you have ever seen a case of measles you’ll never want to see your child have it.

We now vaccinate young girls against the human papilloma virus, the virus that is a common cause of cervical cancer. If you have ever seen a case of cervical cancer you will see why it’s wise to vaccinate against it.

All medical intervention has some degree of risk-even drinking a glass of water because you can choke on it. However it’s always a case of weighing up risks against benefits. The benefits of vaccination always far exceed the risks.

The only reason you should avoid vaccination is if there is a medical contraindication.

The best country in the world to vaccinate is Cuba. A microbiologist told us the story of their annual vaccination party. On the day of Fidel Castro’s birthday as soon as any child passed a street corner they would be accosted by two men and a party member would vaccinate them. In 1 day they’d get every child in the country. If you had a medical reason not to be vaccinated then you had to stay at home. I am not sure if this silly story is true or not but it does carry logic.

Practice safe sex.

This goes without saying. There is loads about this on the NHS website but I have to add a few things.

· If you have a regular partner stay faithful. As former UK Health Minister Edwina Curry said. If you want to avoid getting a sexually transmitted infection when you are on holiday take your wife. I get some people are so toxic that they drive their partners to other people. If that is you then get out of there if possible.

· Reduce your number of partners.

· If you are in a new relationship then use condoms until you and your partner have been checked by your local Genito-urinary clinic to be free of infection. Then stay super faithful.

· Now this is very important. The public toilets and people’s genitals are a very unhygienic combination so it’s very important that if you pull and have a one night stand you both shower before sex. When I did my time in GU medicine as a medical student it was horrific seeing what infections people would get from performing oral sex on someone who hadn’t washed before sex. I shudder when I think about it!

Men- shave.

Some of my female friends love men with beards. However they are a great place for bugs to hide so guys be nice and shave.


I would advise not drinking alcohol and if you do stay within safe limits. In the UK at present the safe limit is 21 units a week for a man and 14 for a woman. I’d suggest 10 for a man and 7 for a woman.

Excess alcohol can really mess with your immune system and lots of other things too. Look in most textbooks of medicine and you’ll commonly find a whole section of diseases linked to excess alcohol intake.

Social, psychological and physical health problems caused by illegal drugs are a minor problem compared to social, psychological and physical health problems caused by alcohol. The simple reason being that alcohol is legal.

Do not smoke cigarettes.

Your respiratory tract is lined with cilia cells which have hairs on them. Those hairs guide mucus up to your throat and you unconsciously swallow it. That mucus ends up in the acidic environment of the gut and it’s very difficult for any infection to survive there.

If you smoke you kill off those cells.

This is why smokers get a lot more infections than non-smokers. Again look in most textbooks of medicine and you’ll commonly find a whole section of diseases linked to smoking.

My advice is if you are a smoker is to give up. I’d recommend going to http://www.hypnotherapyormskirk.com/ and getting the smoking cessation CD. So long as you want to give up and have a strong reason to give up it is very highly likely to work.

Illegal drugs

Do not take illegal drugs. They are illegal for one reason-they kill people.

If you don’t believe me look in the emergency room of any hospital at a weekend. Look at how many people come in who are at death’s door due to illegal drugs.


I advise not drinking tea or at most 1 cup per day.


I advise not drinking coffee or at most 1 cup per day.


Now I must declare a conflict of interest. I am a vegetarian going on vegan.

However I turned vegetarian when I was a 3rd year medical student and it was the best thing I ever did. However if you eat meat you are exposing yourself to any diseases that animal had including any infections. Cancers spread by direct spread, transcoelomic spread (by seeding over the lining of the abdomen, the heart and the lungs) blood borne spread and directly to local tissues. If they spread via the blood they go to the bone, brain, adrenals, liver and lungs. This is why I think consuming bone marrow, eating liver and kidney is so dangerous. The adrenals sit on top of the kidneys.

In my day job as a personal trainer I encourage all my fat loss clients to go vegetarian or preferably vegan. Those who take my advice and do this all report a very rapid, very safe loss of excess fat with a massive improvement in health and energy. In the resources section I have put some guides on this.

Inhale steam

During my Dad’s time as a family doctor or GP as we say in the UK if anyone had any respiratory infection he’d get them to inhale steam for 10 minutes three times a day. All you do is put some hot (not boiling!) water in a bowl of water. Put a towel over your head and inhale the steam (do make sure you leave room under the towel for air to get in! It would go a long way to loosening the infected sputum from their lungs and they’d recover quicker.

Wrap up warm

It never ceases to amaze me that men don’t learn from women. In winter women wear tights to keep them warm. Men don’t.

If you were in the Armed forces and you went on outdoor exercise in the cold weather without wearing thermals (affectionately known as long johns) underneath your trousers you’d get the biggest telling off you can imagine. It would be worse if your backpack was inspected and you didn’t have a thick pair of tights.

I remember once I went to a football game and one guy who was with us was a fireman and he said on the way that he was wearing thermals. We started laughing. He said “you can laugh as much as you bloody well like I am really warm.”

That day it was freezing outside.

Needless to say at the next game we were all wearing thermals.

If you are embarrassed about the idea remember he who laughs last laughs longest. The way around it is to wear two pairs of tracksuit bottoms.

Now a note for the ladies.

Wearing tights (pantyhose) does put you at higher risk of water infections-known as urinary tract infections (UTIs) which can be excruciatingly painful when you pass water.

There are 6 reasons women at higher risk of UTIs than men.

1. The urethra (water pipe) in a woman is much shorter than that in a man.

2. The distance from the water pipe to the anus in a woman is much less than that of a man. No matter how clean you are that area is colonised by bacteria from the anus.

3. Men have the scrotum in the way of the water pipe and the anus.

4. During sexual intercourse bacteria from the nether regions is milked up the water pipe.

5. Human semen is a great growth medium for bacteria.

6. A significant number of women wear tights.

Without trying to sound like a pervert I would suggest women wear crotch less tights or stockings. Before sex pass water, wash yourself down, after sex pass water and again wash yourself down. That will go a long way to avoid a UTI.


If you exercise vigorously 2–4 times a week you can boost your immunity enormously.

I get the gyms have closed but I have a solution.

We livestream fitness classes across the internet from our studio into your living room at 9:15pm at night. The reason we do them then is because by that time the little ones are in bed. It’s £1 per day. It works out at a weekly direct debit of £7.50 every Monday to coincide with tax credits day.

Please check out http://www.operationmumsinmind.com and if you look at appendix 5 you will see a full factsheet on the programme.

Kind regards

Dr James Bond

BMedSci (Hons)

LMSSA (London) LRCP (London) LRCS (England)

Health and weight loss expert.



Online vegetarian meal plans


Pro veg challenge

https://proveg.com/veggie-challenge/ Don’t forget to use the drop down menu for your country.

The vegetarian society


The Vegan society



  1. 99% of Those Who Died From Virus Had Other Illness, Italy Says https://www.bloomberg.com/news/articles/2020-03-18/99-of-those-who-died-from-virus-had-other-illness-italy-says
  2. Coronavirus: Teenage boy whose death was linked to COVID-19 turned away from urgent care for not having insurance https://www.independent.co.uk/news/world/americas/coronavirus-teenager-death-california-health-insurance-care-emergency-room-covid-19-a9429946.html?utm_medium=Social&utm_source=Facebook&fbclid=IwAR31a6x0zcpmExcXYphMKkLQdmA6eZkYBOQPofNTLfJoBiiqmC0FD5AmpU4#Echobox=1585313812