Inflammation 🔥
The Silent Fire That Ages You Faster (And How To Shut It Off)
You don’t “feel” chronic inflammation like a cut or sprain. You live it; tired brain, stiff joints, fog after meals, stubborn belly fat, elevated morning heart rate, lousy sleep, and labs that drift the wrong way: hs-CRP creeping up, ApoB staying high, triglycerides weird, fasting insulin not as low as it should be. That’s not random aging. That’s the silent fire.
Let’s kill the fantasy: there isn’t one superfood, one supplement, or one cold plunge that fixes it. You need to name your driver(s), then run a tight plan for 8–12 weeks. Remove the fuel, repair the barriers, re-power the cell, and train intelligently. Do that and you don’t just move numbers; you change how you age.
What “Inflammation” Actually Is 🧪
The Two Modes
Acute inflammation: short, targeted, healing (you cut your hand; it swells and heals).
Chronic inflammation: low-grade, system-wide, persistent (arteries, brain, gut, joints). This is the problem.
The Machinery (Plain English)
Cytokines: tiny immune “texts.” Balanced = repair. Overactive = tissue damage (IL-6, TNF-α, IL-1β).
Oxidative stress: sparks from metabolism and toxins. Antioxidant capacity puts them out; if it can’t, sparks ignite the fire.
Endothelial dysfunction: the inner lining of blood vessels gets sticky and irritable; blood pressure rises, plaque forms, clots become more likely.
Mitochondrial dysfunction: energy factories stall; more exhaust (ROS), less ATP. You feel tired but wired.
Gut barrier leak: microscopic gaps let food fragments, LPS (bacterial debris), and toxins hit the bloodstream → immune alarm stays on.
Markers That Tell The Truth
hs-CRP: systemic inflammation. Goal: <1.0 mg/L (lower is better).
ApoB: atherogenic particle count; oxidized particles inflame endothelium. Goal: personalized, often <80 mg/dL for low risk.
Triglycerides & TG/HDL ratio: metabolic stress. TG goal: <100 mg/dL.
Fasting insulin / HOMA-IR: energy handling; lower is better.
LP-PLA2 / OxLDL / MPO: artery wall stress (optional but useful if risk is high).
Why Conventional Advice Falls Short 🧱
“Lose weight, eat low-fat, cut salt, take a statin, take an NSAID.”
None of that names your driver(s). You can be skinny, low-salt, and still inflamed because your gut is leaking, your mitochondria are exhausted, your sleep is broken, or your oils are rancid. Treat the mechanism, not the meme.
The Big Drivers (And How They Show Up) 🧩
Food-borne inflammation
Seed oils (omega-6 overload → oxidized lipids).
Refined carbs/alcohol (glycation, spikes).
Nightshades/oxalates/histamine (in a subset) → joint pain, rashes, tingling, urinary grit.
Gut barrier & microbiome
Bloating, reflux, food reactions, skin flares, brain fog = barrier failure and immune activation.
Mitochondrial drain
Low stamina, post-meal crash, cold hands/feet, can’t finish workouts.
Endothelial stress
High ApoB, high BP on modest salt, poor HRV, exercise intolerance.
Sleep + circadian wreckage
Blue light late, short sleep, shift work → cytokines up, insulin resistance up.
Toxins & infections
Mold, heavy metals, periodontal disease (oral bacteria), chronic viral reactivations.
Name your top two. Fix those first. Then layer the rest.
The Mechanisms 🧰
Parking garage (ApoB): Too many cars (particles) circling the block irritate the endothelium. Reduce the count; don’t just repaint the cars.
Leaky roof (gut barrier): If water gets in (LPS, food fragments), you can mop all day and still have mold. Patch the roof; then mop.
Grid brownout (mitochondria): The city (you) runs on low voltage. Traffic lights glitch (brain fog), elevators stall (fatigue). Fix the generators (mitochondria), then demand (training) makes sense.
Rust vs oil (fats): Palmitic-heavy fats + oxidized omega-6 = rust; oleic + omega-3s = oil and anti-rust.
Labs To Pull Now 🧪
Core: hs-CRP, ApoB, lipid panel (TG/HDL), fasting insulin, CMP, CBC, A1c, TSH/free T4/free T3, vitamin D, ferritin, B12/folate.
If risk is higher: Lp(a), OxLDL, LP-PLA2, MPO.
Gut symptoms: H. pylori (stool antigen or breath), stool calprotectin/elastase, celiac screen (tTG-IgA + total IgA).
Optional mitochondria/oxidative stress: homocysteine; consider organic acids if complex.
Re-check at week 8–12. If you don’t test, you’re guessing.
The 12-Week Anti-Inflammation Protocol 🛠️
Phase 1 (Weeks 0–2): Remove Fuel + Stabilize
Nutrition (simple, not forever):
Out: seed oils (soy, corn, canola, sunflower), ultra-processed foods, sugar/alcohol binges.
Base: ruminant meat, eggs, fish, bone broth, low-tox veggies (zucchini, carrots, arugula), berries in small amounts, extra-virgin olive oil (EVOO).
Hydration/electrolytes: If lower-carb: total sodium 4–5 g/day (food + salt), potassium 3–4 g/day from food, magnesium nightly (below).
Supplements (evidence-based core):
Omega-3 (EPA/DHA): 2–3 g/day with meals.
Astaxanthin: 8–12 mg/day (lipid protection).
Magnesium (glycinate/taurate): 300–400 mg/night.
Vitamin D3: dose to reach 30–50 ng/mL (75–125 nmol/L).
Taurine: 3–6 g/day (endothelium, BP, bile flow).
Curcumin (bioavailable): 500–1000 mg/day with meals.
Rhythm:
12–14 h overnight fast (stop late snacking).
Sleep 7.5–9 h; screens off 60 min before bed.
Walk 20–30 min daily; 1–2 light strength sessions to keep joints moving.
Phase 2 (Weeks 2–6): Gut & Mitochondria Repair
Gut barrier (if symptoms):
Zinc-carnosine: 37.5 mg BID (mucosal repair).
L-glutamine: 5 g BID–TID (unless cancer history—ask MD).
Collagen/gelatin: 10–15 g/day + vitamin C 200 mg pre-meal.
If reflux: DGL 300–380 mg before meals; ginger 1–2 g/day.
Microbiome:
S. boulardii: 5–10 B CFU BID for 4–8 weeks if diarrhea/IBS or post-antibiotic.
Spore-based probiotic (Bacillus) 2–10 B CFU/day or lacto-bifido blend 10–50 B—start low.
Fiber (as tolerated): partially hydrolyzed guar 5–10 g/day or psyllium 5–10 g/day. If SIBO-like bloat spikes, treat SIBO first.
Bile/enzymes (if fatty food issues):
Taurine 1–2 g/day + glycine 3–5 g/night.
Ox bile 125–250 mg with fatty meals (no gallbladder).
TUDCA 250 mg BID x 8 weeks (with clinician) if cholestasis.
Mitochondria:
Creatine monohydrate: 3–5 g/day.
CoQ10 (ubiquinol or ubiquinone): 100–200 mg/day (esp. if on statins).
NAC: 600 mg BID (glutathione).
Training:
Zone-2 30–45 min, 3–5×/wk (nose-breathing pace).
Strength 2–3×/wk, compound lifts, perfect form, stop 1–2 reps in reserve. This improves insulin sensitivity and anti-inflammatory myokines.
Phase 3 (Weeks 6–12): Endothelium, Lipids, Sleep—Lock It In
Fats that cool the fire:
Oleic-dominant: EVOO 2–4 tbsp/day; lamb fat is typically oleic-rich.
Omega-3 fish: salmon/sardines 2–3×/week; or keep EPA/DHA 2–3 g/day.
Reduce palmitic-heavy fats (butter, heavy cream, beef tallow) if ApoB or LDL-P rises. Replace with EVOO/fish/lamb; re-test at week 8–12.
Carbs:
If training volume is high and HRV tanks or sleep worsens, trial 20–40 g fast carbs pre-lift (honey/rice). If not needed, skip.
Sleep stack (if needed):
Glycine: 3–5 g pre-bed.
Magnesium already on board.
Tart cherry 240–480 mL (unsweetened) 60–90 min pre-bed if DOMS is high.
Dark room, cold room, no late caffeine. This drops cytokines and improves insulin signaling.
Re-test (week 8–12):
hs-CRP, ApoB, TG/HDL, fasting insulin, vitamin D, homocysteine (optional), TSH/FT3/FT4.
Adjust based on data.
Practical Food Framework 🍽️
Protein anchor: 1.6–2.2 g/kg/day (0.7–1.0 g/lb).
Fats: EVOO daily; fish/lamb; nuts only if tolerated.
Carbs: prioritize whole food starches around training if you use them; otherwise keep steady low-to-moderate intake to stabilize insulin.
Spices as medicine: turmeric, ginger, rosemary, garlic—small daily hits are additive.
Kill the oils: anything fried in seed oils is a cytokine bomb. Cook at home; ask restaurants for butter/olive oil only (and yes, they roll their eyes—still ask).
Example Day (Average Person) ⏱️
Morning
Fasted walk 20 min in sunlight + water with pinch of salt.
Supps: omega-3, vitamin D, creatine, astaxanthin, magnesium (night), taurine AM dose.
Coffee? Black or with a little cream; avoid sugar/oils.
First meal (late morning / early afternoon)
Salmon + arugula + EVOO + lemon + herbs.
Collagen in broth; vitamin C 200 mg.
If gut repair: zinc-carnosine and L-glutamine.
Training (later)
Strength 45 min (squat/hinge/push/pull/carry) or Zone-2 30–40 min.
If high-volume, 20–30 g honey/rice pre-lift trial.
Second meal (evening)
Lamb or lean beef + cooked veg + EVOO drizzle.
Curcumin with meal; taurine PM dose.
Pre-bed
Glycine 3–5 g + magnesium.
Screens off 60 min.
Sleep 7.5–9 h.
Supplements: Doses That Move Markers 💊
Omega-3 (EPA/DHA): 2–3 g/day with meals.
Astaxanthin: 8–12 mg/day.
Taurine: 3–6 g/day split.
Magnesium (glycinate/taurate): 300–400 mg/night.
Vitamin D3: dose to 30–50 ng/mL; re-test.
Curcumin (bioavailable): 500–1000 mg/day.
Zinc-carnosine: 37.5 mg BID (gut mucosa).
L-glutamine: 5 g BID–TID (gut repair).
Collagen/gelatin: 10–15 g/day + vitamin C 200 mg pre-meal.
Creatine monohydrate: 3–5 g/day (mitochondria/brain/muscle).
CoQ10: 100–200 mg/day (if on statins or low energy).
NAC: 600 mg BID (glutathione).
TUDCA: 250 mg BID x 8 weeks (with clinician) if bile flow issues.
Note: If you’re on anticoagulants, BP meds, thyroid meds, or have active GI disease, coordinate with your clinician.
Training To Lower Inflammation 🏋️♀️
Zone-2 cardio: 30–45 min, 3–5×/wk (conversational pace). Improves mitochondria and endothelial NO.
Strength: 2–4 sessions/week. 5–8 big sets (squat/hinge/push/pull/carry). Stop 1–2 reps in reserve to avoid over-inflammation.
NEAT: Walk after meals 10–20 min.
Sauna (optional): 2–4 sessions/week, 15–20 min. Heat-shock proteins help lower CRP.
Special Cases 🔎
High Lp(a): focus on ApoB lowering (particles that carry Lp(a) traffic in the same lanes). Omega-3, EVOO, lower palmitic intake, and discuss advanced therapies with your clinician.
Autoimmune flares: nail sleep, consider low-histamine trial, push omega-3/curcumin, and guard gut lining (zinc-carnosine, glutamine).
Periodontal disease: dental cleaning + daily floss + water pik; xylitol gum; consider antimicrobial rinses; oral pathogens drive vascular inflammation.
Poor sleep/HRV: prioritize glycine + magnesium, amber glasses, cool dark room, fixed sleep/wake.
What Success Looks Like 📉
hs-CRP: trending under 1.0 mg/L.
ApoB: falling toward your target (often <80 mg/dL).
TG: <100 mg/dL; TG/HDL <2 (mg/dL units).
Resting HR: down; HRV: up.
Subjective: fewer flares, more stable energy, no afternoon crash, workouts feel “lighter,” sleep deeper.
Cheat Sheet (Copy/Paste) 📝
Omega-3 (EPA/DHA): 2–3 g/day
Astaxanthin: 8–12 mg/day
Taurine: 3–6 g/day
Magnesium (glycinate/taurate): 300–400 mg/night
Vitamin D3: to 30–50 ng/mL (re-test)
Curcumin (bioavailable): 500–1000 mg/day
Zinc-carnosine: 37.5 mg BID
L-glutamine: 5 g BID–TID
Collagen/gelatin: 10–15 g/day + vitamin C 200 mg pre-meal
Creatine: 3–5 g/day
CoQ10: 100–200 mg/day
NAC: 600 mg BID
TUDCA (if indicated): 250 mg BID x 8 weeks (with clinician)
Food: EVOO 2–4 tbsp/day; fish 2–3×/wk; drop seed oils and ultra-processed foods
Training: Zone-2 3–5×/wk; strength 2–4×/wk; walk post-meal
References 📚
Reviews on hs-CRP as cardiovascular risk marker; lower targets correlate with lower events.
Evidence for ApoB as the causal atherogenic particle count; reducing ApoB reduces risk.
Omega-3 (EPA/DHA) lowering triglycerides and improving endothelial function.
Curcumin and astaxanthin reducing inflammatory signaling and lipid oxidation.
Magnesium improving blood pressure, endothelial function, and sleep quality.
Taurine supporting blood pressure, endothelial NO, bile conjugation, and anti-fibrotic signaling.
Zinc-carnosine and L-glutamine in mucosal repair.
Creatine and CoQ10 supporting mitochondrial energetics.
Benefits of Zone-2 cardio, resistance training, sleep hygiene, and sauna on inflammatory biomarkers.
Final Truth 🔔
Chronic inflammation isn’t random. It’s mechanical: too many inflammatory inputs, not enough repair capacity. Name your top two drivers. Remove the fuel. Repair the barriers. Re-power the mitochondria. Favor fats that cool the fire (EVOO + omega-3s), dial protein to your weight and training, use carbs as a tool if your volume demands it, and guard your sleep like it’s medicine—because it is.
Run the plan for 12 weeks. Re-test your labs. If markers don’t move, escalate: check oral health, environment (mold), and hidden infections, and tighten training and sleep. You’re not stuck with the silent fire. You can put it out; and keep it out.
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© 2025 Maurice Daher. All rights reserved.
I have read through this twice. Keeping in mind, there is no one size fits all plans. This might very well be - brilliant.
When speaking of using CoQ10 ubiquinone or ubiquinol doesn’t it matter if we use 200 mg of ubiquinone compared to 200 mg of ubiquinol as ubiquinone has to be converted to ubiquinol first in order to be able to used by mitochondria so the effects are not the same for the same dose?