Past week, I've been on vacation, living in an Airbnb. In this condo, there are a lot of 60 and 70-year-olds. Retired execs and a couple of entrepreneurs who have built and sold companies.

Great people and lots of interesting conversations at the pool.

But there's one thing I can't unsee: Highly inflamed aging bodies.

Belly fat that won't budge, skin issues, and people having difficulty walking due to chronic pains that will only get worse as they get older.

Last week, I was chatting with one of my neighbours who's semi-retired, and I asked him about a patch he was wearing on his shoulder. He mentioned that his arthritis was flaring up again, and it was helping him relieve it.

The conversation got to what I did for work, and I told them, "I help entrepreneurs get lean and healthy with ease and minimal stress."

He laughed. "So you probably know all about this stuff."

"I deal with it all the time, but I work on preventing these things from ever happening", I replied.

As we got into it, I opened his mind to the fact that arthritis isn't just a joint problem; it's a sign of high inflammation.

His expression changed. "That's what my GP said to me when he saw my blood work, but no one ever told me what to do about it."

And unfortunately, most people don't realize they're inflamed until something breaks.

The body sends warning signs for years; we just don't know what to look for.

What Is Inflammation (And Why Should You Care)?

Before getting into it, I have to mention that inflammation isn't always a bad thing. It's your body's natural defence system.

It's an oversimplification, but when you work out, your muscles get inflamed; your body goes to help them recover, and you gain muscle.

Just the other day, I was surfing, and I jumped off a wave and accidentally hit my chin on my board, and it started swelling. That's acute inflammation doing its job.

The problem is chronic inflammation. It's low-grade, constant, and invisible. For many people, it simmers in the background for years, quietly damaging their arteries, joints, brains, and organs.

Research links chronic inflammation to heart disease, diabetes, cancer, Alzheimer's, and accelerated aging.

It's the common thread behind almost every disease that takes people down after 40. The scary part is you can have it for years and still feel "fine."

4 Hidden Warning Signs You're Chronically Inflamed

1. Bleeding gums

I dealt with this one when I was younger. You brush your teeth, and when you spit, you see pink in the sink. Now, most people ignore this, but bleeding gums are a sign of periodontal inflammation, and this correlates with systemic inflammation throughout your body.

2. Skin issues (dermatitis, eczema, psoriasis)

Your skin is a mirror of what's happening inside. Chronic skin flare-ups aren't just a surface problem. They're your body raising an alarm that something deeper is off.

3. Stubborn belly fat

Visceral fat, the fat around your organs, doesn't just make your belly stick out. It's metabolically active and pumps out inflammatory chemicals 24/7. If your midsection won't budge no matter what you do, inflammation might be the culprit.

4. Any "itis"

Arthritis. Tendinitis. Bursitis. Colitis. If it ends in "itis," it means inflammation. These aren't random. They're symptoms of a body on fire.

How To Check Your Inflammation Levels

Before you fix it, measure it. Ask your doctor or do a functional blood test looking for these markers:

hs-CRP (high-sensitivity C-reactive protein): The gold standard for systemic inflammation. Under 1.0 mg/L is ideal. Over 3.0 is high risk.
Fasting insulin: High insulin often travels with high inflammation.
Homocysteine: Elevated levels indicate inflammation and cardiovascular risk.

Get your baseline. If it's in the danger zone, do the protocol below, then retest.

The 30-Day Inflammation Fix Protocol

Pillar 1: Anti-Inflammatory Nutrition

What you eat is a major lever in your fight against inflammation. Every meal is an asset or liability. Every piece of food you put in your mouth is either feeding or fighting it.

Cut ultra-processed foods and added sugars. They're gasoline on the fire.
Avoid processed meats (bacon, sausage, deli meat).
Cook with extra virgin olive oil. It's loaded with anti-inflammatory polyphenols.
Eat fatty fish 2–3x per week (salmon, sardines, mackerel). The omega-3s (EPA/DHA) directly lower inflammatory markers.
Add polyphenol-rich foods: berries, leafy greens, green tea, dark chocolate.
Use spices liberally: turmeric, ginger, garlic, and rosemary.
Hit 25–35 grams of fiber daily. Your gut microbiome controls more inflammation than you think.
Maintain a mild calorie deficit (10–20%) if you have fat to lose. Less visceral fat = less inflammation.

Pillar 2: Low-Intensity Movement

Inflammation is a sign of chronic stress, and one of the best ways to fight chronic stress is to walk a lot, aiming for 8,000 to 10,000 steps daily.

You want to do this especially after meals, because this is a powerful way to regulate your blood sugar and inflammation.

Also, skip the chronic cardio. You can actually increase inflammation if you're already stressed. Walking is anti-inflammatory. Running yourself into the ground is not.

Pillar 3: Circadian Alignment

Your body runs on a 24-hour clock. When your sleep, light exposure, and meal timing are misaligned, you create circadian dysfunction, and inflammation rises.

Get morning sunlight within 30–60 minutes of waking. This sets your circadian rhythm and improves sleep quality later.
Dim lights and reduce screens 1–2 hours before bed.
7–9 hours of quality sleep. Consistent sleep and wake times. Your body loves rhythm.
Front-load your calories earlier in the day when possible and set a hard stop for your final meal 3–5 hours before bed.
Cool, dark bedroom. No large meals or caffeine 10 hours pre-sleep.

Pillar 4: Stress Management

Chronic stress is one of the biggest drivers of low-grade inflammation. You can't out-supplement or out-exercise a fried nervous system.

Daily stress-down practice: 10–15 minutes of breathing, meditation, or a walk outside.
Build a recovery routine into your schedule, especially after work.
Identify your top 2–3 stress triggers and create boundaries around them.
Get outside daily. Nature exposure lowers cortisol and inflammatory markers.
If you're always "on," your inflammation will be too.

Supplements and Non-Obvious Ways to Reduce Inflammation

Once your foundations are solid, these additions can accelerate results. Some are supplements. Some are habits most people overlook.

Omega-3 (EPA/DHA): 2–3 grams daily. Proven to reduce systemic inflammation.
Probiotics: Certain strains (like L. reuteri) have shown reductions in hs-CRP.
Vitamin D3: If you're not getting enough sun, supplement. Low Vit D correlates with higher inflammation.
Magnesium: Most people are deficient. It plays a role in over 300 enzymatic reactions, including inflammation regulation.
Oral hygiene: Your mouth is the gateway to systemic inflammation. Periodontal disease is one of the most underappreciated sources of chronic inflammation.
Sauna or heat exposure: Heat stress triggers heat shock proteins that help reduce inflammation.
Cold exposure: Cold showers or ice baths lower inflammatory markers and improve circulation.
Nasal breathing: Mouth breathing increases inflammation and disrupts sleep. Tape your mouth at night if needed.
Limit alcohol: Even moderate drinking increases gut permeability and inflammatory markers. Less is better.

Your 30-Day Action Plan

Here's how to put this together:

Week 1: Assess and Eliminate

Get your blood work done (hs-CRP, fasting insulin, homocysteine). Remove ultra-processed foods, added sugars, and processed meats. Start walking 8,000 steps daily. Upgrade your oral hygiene.

Week 2: Add and Build

Fatty fish 2–3x per week. Polyphenol-rich foods and anti-inflammatory spices daily. Lock in your sleep schedule. Morning sunlight within an hour of waking. Start omega-3 and vitamin D.

Week 3: Optimize

Hit 25–35g fiber daily. Add a 10–15 minute daily stress-down practice. Introduce sauna or cold exposure. Cut back on alcohol. Practice nasal breathing.

Week 4: Sustain and Measure

Keep the habits running. Notice how you feel. Schedule your 90-day retest to see your markers move.

Get More "Good" Inflammation and Banish the "Bad"

Again, I want to point out that inflammation isn't bad. In acute situations, it can actually help.

But chronic inflammation doesn't announce itself. It accumulates silently for years. Inflammation doesn't announce itself. It accumulates. Silently. For years.

Then one day you get a diagnosis, and everyone acts surprised.

Don't wait for the wake-up call. Get your blood work. Follow the protocol. Give it 30 days.

Your future self will thank you.

Onward and upward. 🚀

──

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That means I have a spot open for February.

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If you have 20+ pounds to lose... you're sitting on a gold mine of untapped energy, focus, and performance.

My team and I will work with you to lose the weight and reduce inflammation without spending hours in the gym or giving up your life.

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References

Chronic inflammation and disease

Furman D et al. "Chronic inflammation in the etiology of disease across the life span." Nature Medicine. 2019.
Franceschi C & Campisi J. "Chronic inflammation (inflammaging) and its potential contribution to age-associated diseases." Mechanisms of Ageing and Development. 2014.
Guo J et al. "Aging and aging-related diseases: from molecular mechanisms to interventions." Signal Transduction and Targeted Therapy. 2022.
"Chronic inflammation and the hallmarks of aging." National Institutes of Health, 2023.

Periodontal disease, bleeding gums, and systemic inflammation

Machado V et al. "Serum C-Reactive Protein and Periodontitis: A Systematic Review and Meta-Analysis." Frontiers in Immunology. 2021.
Lee JH et al. "Relationship between C-reactive protein level and periodontitis and systemic diseases." Journal of Periodontology. 2024.
Hajishengallis G & Chavakis T. "Local and systemic mechanisms linking periodontal disease and inflammatory comorbidities." Nature Reviews Immunology. 2021.

Visceral fat, stubborn belly fat, and inflammation

Kojta I et al. "Adipose tissue inflammation and metabolic dysfunction in obesity." American Journal of Physiology – Cell Physiology. 2020.
Chait A & den Hartigh LJ. "Adipose Tissue Distribution, Inflammation and Its Metabolic Consequences." Frontiers in Cardiovascular Medicine. 2020.

Omega-3 fatty acids and inflammation

Kavyani Z et al. "Efficacy of omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis." International Immunopharmacology. 2022.
Calder PC. "Omega-3 polyunsaturated fatty acids and inflammatory processes." Nutrients. 2013.

Sleep, circadian alignment, and inflammation

Irwin MR et al. "Sleep Disturbance, Sleep Duration, and Inflammation: A Systematic Review and Meta-Analysis." Biological Psychiatry. 2016.
Ballesio A et al. "Effects of Experimental Sleep Deprivation on Peripheral Inflammation: An Updated Meta-Analysis." Journal of Sleep Research. 2025.

Walking, low-intensity movement, and post-meal glucose

Saint-Maurice PF et al. "Association of Daily Step Count and Step Intensity With Mortality Among US Adults." JAMA. 2020.
Bellini A et al. "The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics." 2022.

Chronic stress, cortisol, and low-grade inflammation

Slavich GM. "Psychological stress and inflammation: A review of neuroimmune mechanisms and implications for health." Annual Review of Clinical Psychology. 2016.

Probiotics (including L. reuteri) and hs-CRP

Mazidi M et al. "Impact of Probiotic Administration on Serum C-Reactive Protein: A Systematic Review and Meta-Analysis of Randomized Controlled Trials." Nutrients. 2017.

Vitamin D and inflammation

Zhang Y et al. "Effects of vitamin D supplementation on inflammatory markers: a systematic review and meta-analysis." Cytokine. 2018.

Magnesium and inflammation

Simental-Mendía LE et al. "Effect of magnesium supplementation on plasma C-reactive protein concentrations." Current Pharmaceutical Design. 2017.

Sauna / heat exposure and inflammation

Laukkanen T et al. "Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events." JAMA Internal Medicine. 2015.

Cold exposure and inflammatory markers

Bleakley CM & Davison GW. "What is the biochemical and physiological rationale for using cold-water immersion in sports recovery?" British Journal of Sports Medicine. 2010.

Alcohol, gut permeability, and inflammation

Bishehsari F et al. "Alcohol and Gut-Derived Inflammation." Alcohol Research: Current Reviews. 2017.

hs-CRP risk thresholds

Pearson TA et al. "Markers of Inflammation and Cardiovascular Disease." Circulation. 2003.

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.

Originally published in Dan Go's High Performance Founder newsletter (February 17, 2026). This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new wellness protocol.

If I Wanted to Lower My Inflammation in 30 Days, I'd Copy This