Inflammation Reduction Protocol
Lower chronic systemic inflammation — the single biggest accelerator of biological aging. Targets hsCRP, IL-6, and lifestyle inflammatory drivers.
13 interventions · Evidence-graded
01
Quarterly hsCRP measurement
StrongAim <1.0 mg/L. Above 2.0 is independently associated with cardiovascular events.
02
Omega-3 EPA+DHA 2g/day
StrongDirect anti-inflammatory effect. Aim omega-3 index 8–11%.
03
Sleep 7.5–8.5h
StrongSleep deprivation directly elevates IL-6 and TNF-α.
04
Eliminate ultra-processed seed oils
ModerateHigh omega-6 load shifts eicosanoid balance pro-inflammatory.
05
Polyphenol-rich diet (berries, olive oil, dark chocolate)
StrongMediterranean-pattern eating consistently lowers inflammatory markers.
06
Daily strength training
StrongMuscle is endocrine. Myokines released during exercise are anti-inflammatory.
07
Sauna 4x/week
StrongHeat shock proteins reduce systemic inflammation and oxidative stress.
08
Limit alcohol to <5 drinks/week
StrongEach drink elevates inflammatory markers for 24–48h.
09
Address sleep apnea if snoring
StrongUntreated sleep apnea is a major driver of chronic inflammation in men.
10
Stress reduction (breathwork, meditation)
StrongChronic cortisol elevation directly drives inflammatory cascades.
11
Curcumin 500mg with piperine
ModerateModest but real effect on inflammatory markers in chronic conditions.
12
Dental health: floss daily, professional clean 2x/year
StrongPeriodontal disease is a meaningful chronic inflammation source.
13
Annual fasting insulin + HbA1c
StrongInsulin resistance is inflammatory. Catch early.
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