Inflammation is at the root of many chronic diseases—heart disease, diabetes, and autoimmune conditions just to name a few. The good news? Small, strategic changes in your diet and lifestyle can dramatically improve how you feel, boost your energy, and support long-term health.

You don’t have to give up everything you love. Start by adding the right things in first, and you’ll naturally begin to crowd out what doesn’t serve you.

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The Power of Nutrition: What to Add

Instead of focusing on what to eliminate, focus on what you can add to your plate:

• Wild-caught fatty fish (salmon, sardines, mackerel) – rich in omega-3s that lower inflammation (Harvard Health, 2023).
• Leafy greens (kale, spinach, arugula) – antioxidants that neutralize free radicals.
• Berries (blueberries, raspberries, blackberries) – packed with polyphenols to combat oxidative stress.
• Turmeric with black pepper – curcumin has been shown to reduce inflammation markers (NIH, 2021).
• Olive oil – contains anti-inflammatory compounds similar to ibuprofen (JAMA, 2022).
• Fermented foods (sauerkraut, kimchi, kefir) – support gut health, which is directly tied to inflammation.

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The Big Two to Cut Back: Seed Oils and Sugar

When you’re ready to take the next step, focus on reducing:

• Seed oils (canola, soybean, corn, sunflower) – highly processed and high in omega-6 fatty acids, which fuel inflammation. Studies show reducing seed oils can lower inflammation markers by up to 25% (Journal of Nutritional Biochemistry, 2020).
• Processed sugars – spike blood sugar, drain energy, and drive inflammation.

Smart swaps:

• Cook with olive oil, avocado oil, grass-fed butter, ghee, or beef tallow.
• Replace processed sweets with honey, dates, or dark chocolate (85%+ cocoa).

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Small Changes = Big Results

Think of it as upgrading your meals instead of giving them up. For example, take a hamburger:

• Meat: Grass-fed beef instead of conventional grain-fed.
• Bun: Sourdough instead of refined white bread.
• Condiments: Organic tomatoes + sugar-free ketchup.
• Cooking oil: Beef tallow, ghee, or avocado oil instead of seed oils.

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Beyond Food: Other Inflammatory Triggers

Inflammation isn’t just about diet—your environment and lifestyle play a big role too.

• Household chemicals: Choose non-toxic cleaners instead of harsh chemicals and artificial fragrances.
• Personal care products: Many contain endocrine disruptors that lower hormones and contribute to fatigue.
• Movement: Walking, strength training, and stretching naturally reduce inflammation.
• Cold plunges & saunas: Proven to lower inflammatory markers and boost metabolism (Mayo Clinic, 2023).

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Simple Anti-Inflammatory Recipes

Golden Turmeric Smoothie

• 1 cup almond milk
• ½ banana
• 1 tsp turmeric
• ½ tsp cinnamon
• 1 tbsp chia seeds
• ½ tsp black pepper (boosts curcumin absorption)
• 1 tsp raw honey

Blend and enjoy a nutrient-packed, anti-inflammatory start to your day!

Anti-Inflammatory Power Bowl

• 1 cup quinoa
• ½ cup roasted sweet potatoes
• ½ avocado
• Handful of spinach
• Olive oil + lemon dressing
• Grilled salmon or organic chicken

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The Bottom Line: Upgrade, Don’t Restrict

The goal isn’t deprivation—it’s empowerment. Add the right foods, remove toxic oils and sugar, and pair your nutrition with movement, sauna, and cold plunges.

Once you feel the difference—in your energy, digestion, and overall well-being—you’ll be motivated to keep going.

Your body is designed to thrive. Give it the right fuel, and you’ll experience vitality like never before.

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Book your Anti-Inflammatory Session here.

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