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This may just be the most important blog post I’ve ever written, as learning how to reduce inflammation may just save (or at least greatly extend) many, many lives.
Share it if you find it to be useful.
Inflammation is pretty much at the root of all disease in some way, shape or form. Virtually any internal health threat that could lead to your death in the future, will be solved by keeping inflammation as low as possible.
- Cardiovascular disease (CVD)
- Neurological diseases
- Autoimmune disease
Yes, it’s that important. It’s been brought to my attention more recently by clients who were worried about their level of inflammation and the relationship between cholesterol and inflammation.
Today, I’m going to talk about the true cause of inflammation, and what you can do about it.
How To Reduce Inflammation & Cholesterol
High cholesterol in a normal, healthy adult, absolutely does not cause your arteries to ‘clog up’. Doesn’t work that way. It’s a myth.
However, high cholesterol in an unhealthy adult with a higher level of inflammation (and build up within the arteries) will now exacerbate the problem further.
It’s not cholesterol that causes this build up. It’s inflammation that causes it.
The loose equivalent of this is the protein and kidney damage myth. Protein doesn’t ruin your kidneys. But extremely high protein intakes can exacerbate kidney damage in an already unhealthy person.
Now that we know that inflammation is the true ‘bogeyman’ behind all this, how can we define high inflammation, and how do we keep it low?
The two biggest measures of inflammation which you will see if you get your bloodwork done, are CRP and SAA.
High inflammtion is usually defined as CRP >0.3, and/or SAA >7.9. Stay under these numbers, and you’re likely in very good health, and shouldn’t even be thinking about high cholesterol.
Go beyond these numbers, and you’re either temporarily sick (weakened immune system), or you’ve got a real cause for concern and need to take drastic and immediate action.
Like with most major problems in life – depression, oneitis, debt, and almost anything health related, it’s a hell of a lot easier if you take the preventative action to make sure you never get there in the first place.
You NEED an anti-inflammatory diet in the first place, ideally.
But what do you do if you’re already there, and you’ve got high inflammation?
- Please see a doctor and take their advice, for heaven’s sake.
- Do everything below…
Keep Average Insulin Levels Low
This means your day-to-day averages must be low. You have no other choice. Keep your carbs low until your inflammation comes down. The typical example of this is the guy who is obese, and his number one, two and three priorities are to get his body fat levels down.
Get a tailored IF meal plan to learn exactly how to get your body fat down FAST.
Foods That Cause Inflammation
Tied in closely to the above, you’ve got to keep sugar at ZERO. In addition to the insulin response, we’re also looking at the psychological side of things, and the likelihood that you will continue to eat more carbs after you’ve had your ‘hit’ of sugar, much like a junkie.
Vegetable Or Seed Oils
Vegetable & seed oils are pretty widely known for increasing you risk for diseases such as cancer and hypertension.
Stick to olive oil – it comes without any of the above problems.
Intermittent Fasting & Black Coffee
Make sure you’re fasting every day, and occasionally doing extended fasts. The cleansing process known as autophagy is one of your biggest weapons that fights inflammation.
Extended fasts are essentially autophagy on steroids.
Sleep Like A Lion, Not A Baboon
Make sure your room resembles a cave – cool, dark, quiet.
Make sure you caffeine intake is low (this extends beyond coffee!)
Make sure you’re not drinking booze before bed.
Overall, once you’ve learned how to reduce inflammation, keeping inflammation low is your long-term goal as it pretty much means you’re going to live a long, disease-free life. Follow the above advice, and you will be fine.
Finally, if you’re ready to completely transform your health, undo your Dad Bod, and look better than 95%+ of men in your age group, then check out my coaching options.
You get coaching calls, meal plans, training programs and complete accountability via Whatsapp. It’s almost your guaranteed path towards a lean 15% body fat (or leaner, if you wish to go further with it).