Strategies to Combat Inflammaging and Metaflammation

1. Dietary Adjustments: Adopting a diet rich in anti-inflammatory foods is crucial. Testing for food allergies and sensitivities can be helpful. Focus on a Mediterranean-style diet that includes plenty of vegetables, modest fruit, nuts, whole grains as tolerated or needed based on activity level, and lean grass-fed or wild-caught protein sources. The core foundation of longevity is maintaining gut integrity. A dysregulated gut microbiome can lead to increased production of lipopolysaccharides (LPS). When the microbiome is imbalanced, with an overgrowth of these bacteria, LPS levels can increase. This can lead to enhanced intestinal permeability (often referred to as "leaky gut"), allowing more LPS to enter the bloodstream and potentially triggering systemic inflammation.

2. Regular Physical Activity: Exercise not only helps in managing weight but also in reducing metaflammation. Moderate, regular physical activity can lower the levels of pro-inflammatory cytokines and increase the production of anti-inflammatory cytokines. The harder you train, the more you need to focus on recovery. Overtraining can be just as damaging as not exercising.

3. Adequate Sleep and Stress Management: Sleep disturbances and high stress are significant contributors to inflammation. Insomnia is considered a disorder of hyperarousal, meaning your brain takes on too much stress and cannot shift to deep wave sleep, which prevents circadian release of growth hormone and disrupts insulin response.  Ensuring sufficient sleep and managing stress through techniques such as meditation, yoga, or even 4 minutes of box breathing 2-3 times a day helps to reset the vagus nerve and restore parasympathetic balance.

4. Supplements: There are so many supplements, peptides, and bioregulators that can help correct metaflammation and inflammaging.  The key to the success of these nutrients is learning what to take and how to know it is working.  Synapsin for cognition, BPC 157 and curcumin for supporting inflammation or the repair of tissues, adaptogens, aged garlic extract, S-acetyl glutathione, the list goes on and on, but you can’t take everything, one of the biggest mistakes I have seen in my 40 years of precision health and biohacking is that people will take too many compounds without a goal or a desired result.

5. Pharmacological Interventions: In some cases, pharmacological treatments may be necessary to manage chronic inflammation. This is where compounding pharmacy and other services shine. Whether it is for peptides, methylene blue, bio-identical hormones, or rapamycin, at times these interventions can really make a huge difference.