Chronic Inflammation (Human)

Cut ultra-processed foods, sweetened drinks, and refined-flour foods

Eat a Mediterranean-pattern dietary base with diverse plants

Move regularly — both aerobic activity and resistance training

Protect sleep — 7 to 9 hours with consistent timing

Limit alcohol — every drink raises inflammation, especially in the liver and gut

Address chronic stress through sustainable practices, not optimization protocols

For diagnosed autoimmune or inflammatory disease, coordinate with rheumatology or appropriate specialty care