If hs-CRP is low, am I protected?

hs-CRP < 1 mg/L is generally low risk, but it's one marker among many. Read it alongside ferritin, fibrinogen, homocysteine and the omega-3 index.

Does curcumin really work?

Yes, when the form is bioavailable (piperine or liposomal). Standard curcuma from food does not absorb enough to reach a clinical effect.

Are megadose antioxidants good?

Not necessarily — some trials show mega-doses of vitamins E and C blunt training adaptation and even raise mortality. Prioritise well-evidenced supplements (omega-3, D, curcumin), not megadoses.

Why is visceral fat especially dangerous?

Unlike subcutaneous fat, visceral fat drains inflammatory cytokines directly into the portal vein and then the liver and systemic circulation. It's an active endocrine organ.

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Chronic inflammation

Chronic low-grade inflammation

Q: If hs-CRP is low, am I protected?

hs-CRP < 1 mg/L is generally low risk, but it's one marker among many. Read it alongside ferritin, fibrinogen, homocysteine and the omega-3 index.

Q: Does curcumin really work?

Yes, when the form is bioavailable (piperine or liposomal). Standard curcuma from food does not absorb enough to reach a clinical effect.

Q: Are megadose antioxidants good?

Not necessarily — some trials show mega-doses of vitamins E and C blunt training adaptation and even raise mortality. Prioritise well-evidenced supplements (omega-3, D, curcumin), not megadoses.

Q: Why is visceral fat especially dangerous?

Unlike subcutaneous fat, visceral fat drains inflammatory cytokines directly into the portal vein and then the liver and systemic circulation. It's an active endocrine organ.

Chronic low-grade inflammation is the 'silent fire' that runs symptom-free for years and underlies cardiovascular disease, type-2 diabetes, autoimmune disease, neurodegeneration and cancer. Unlike acute inflammation (infection, trauma) it does not protect — it damages.

hs-CRP > 2 mg/L → 2× higher heart-attack risk
Visceral fat is an active inflammatory organ
Gut permeability ('leaky gut') feeds systemic inflammation

See webinars Inflammation lab panel

Acute vs. chronic inflammation

Acute inflammation (redness, pain, heat, swelling after a cut or infection) is protective — it starts, peaks and resolves. Chronic low-grade inflammation is persistent, systemic and slow — hs-CRP is chronically 2–10 mg/L without an obvious cause.

Its 'fuel' includes visceral fat (adipokines TNF-α, IL-6), gut permeability (LPS translocation), chronic stress, sleep loss, ultra-processed food, refined omega-6 fats, dysbiosis and chronic infections (H. pylori, periodontitis).

Indirect signs of chronic inflammation

Chronic fatigue, morning 'fog', brain fog
Joint stiffness and mild pain without a clear trauma or arthritis diagnosis
Skin issues — acne, eczema, psoriasis, rosacea
Metabolic syndrome (belly fat, high blood pressure, lipid disturbance)
Frequent infections, slow healing
Mood swings, anxiety, low mood (neuro-immune axis)
Autoimmune diagnosis or thyroid antibodies
Chronic gut issues — alternating diarrhea/constipation, bloating, gas

Visceral fat as an inflammation source

Visceral fat (around organs, not under the skin) is not passive storage — it's an active endocrine and immune organ. Adipocytes and their surrounding macrophages release inflammatory cytokines (TNF-α, IL-6, MCP-1) that circulate and disrupt insulin signalling in liver, muscle and brain.

This is why 'normal-weight but metabolically ill' people (TOFI — thin outside, fat inside) matter clinically — bio-impedance or DEXA detects high visceral fat even at BMI 22.

Gut permeability and LPS translocation

The gut lining is a single cell layer — the border between organism and environment
Zonulin (gliadin, dysbiosis, stress) opens tight junctions
Bacterial lipopolysaccharides (LPS) enter the bloodstream → LPS-emia
LPS activates TLR4 → systemic inflammation and insulin resistance
Fibre, fermented food, glutamine, colostrum — repair the barrier

Omega-6 / omega-3 balance

Modern diets deliver omega-6/omega-3 ratios of 15–20:1, whereas the evolutionary norm is ~1:1 to 4:1. Refined seed oils (sunflower, corn, soy) are the main source of excess omega-6 (linoleic acid) — it embeds in cell membranes and drives pro-inflammatory eicosanoids.

Omega-3 (EPA, DHA — fish, fish oil, algae oil) produce specialised resolution mediators (resolvins, protectins) that actively 'switch off' inflammation.

Stress, sleep and the neuro-immune axis

Chronic stress → high cortisol → glucocorticoid-receptor resistance → inflammation rises
Sleep loss raises IL-6 and hs-CRP within a week
The vagus nerve is the main anti-inflammatory signalling path (cholinergic anti-inflammatory reflex)
Breathwork, meditation, cold exposure — raise vagal tone

Four pillars to lower inflammation

Lowering inflammation is not one supplement — it's a system-wide change across four domains at once.

Nutrition

Less ultra-processed food, refined omega-6, refined sugar. More omega-3 (fatty fish 2–3× a week or good-quality fish oil), polyphenols (berries, green tea, olive oil, dark chocolate), 30+ g fibre a day, fermented foods.

Cut visceral fat

A 5–10% weight loss + strength training removes visceral fat disproportionately. Waist/height < 0.5. Bio-impedance or DEXA make it visible.

Gut health

Fibre (30+ g a day, varied), fermented food, glutamine (when indicated), zonulin testing in advanced cases. Avoid casual antibiotics.

Sleep, stress, movement

7–9 h sleep, daily 30 min of movement (Zone 2), regular stress management (breath, meditation, nature). Vagal tone.

Supplements to lower inflammation

Supplements are supportive, not a replacement for nutrition and lifestyle.

Omega-3 (EPA/DHA, 2–4 g/day) — one of the strongest evidence-based anti-inflammatories
Curcumin (with piperine or a liposomal system, 500–1000 mg) — inhibits NF-κB
Vitamin D3 (target 100–150 nmol/L; with K2) — immune modulator
Magnesium — lowers hs-CRP, supports sleep and stress
Zinc (15–30 mg) — immune function, epithelial integrity
Quercetin, resveratrol — polyphenol support
Multi-strain probiotics and prebiotics — microbiome diversity
Colostrum, L-glutamine — gut-barrier support

Fasting as an anti-inflammatory intervention

Time-restricted eating (14–16 h fast) and periodic fasting trigger autophagy and lower IL-6, TNF-α and hs-CRP. The effect is stronger when weight loss comes from visceral fat.

Not suitable during pregnancy, breastfeeding, eating disorders, underweight or on certain medications without supervision.

Labs to assess inflammation

hs-CRP (target < 1 mg/L) — systemic inflammation
Ferritin — an indirect inflammation marker (when iron deficiency is excluded)
Fibrinogen (target < 3.5 g/L)
Homocysteine (target < 8 µmol/L) — endothelial damage
Vitamin D 25(OH) (target 100–150 nmol/L)
Omega-3 index (target > 8%)
Fasting glucose and insulin, HbA1c — IR is the root of inflammation
Thyroid antibodies (anti-TPO, anti-TG) — autoimmune context
Gut markers (calprotectin, zonulin) — in advanced cases

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