3 Steps to Control Chronic Inflammation (And How to Keep Score On Your Progress)

Mar 10, 2026

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In this episode, I talk about three simple ways to control chronic inflammation—and how to keep score on your progress instead of chasing expensive supplements.

The topic was inspired by a friend who texted me a photo of a pricey bottle of antioxidants and asked if it would help with inflammation, which prompted some classic Brad-splaining. I explain why the biggest drivers of chronic inflammation are everyday lifestyle habits—especially diet—and why heavily processed foods, refined industrial seed oils, refined grains, sugars, and alcohol disrupt metabolic health and promote visceral belly fat, the dangerous fat around your organs that actively releases inflammatory agents into the bloodstream. The goal is shifting toward a protein-centric, nutrient-dense whole foods diet.

I also cover the other major pillars: movement and sleep. Sitting too much can promote inflammatory processes, while chronic overtraining can keep the body stuck in a sympathetic stress response—so the goal is regular daily movement paired with a sensible fitness program.

Finally, I explain why sleep, rest, recovery, and true downtime are essential for repair and brain health, including the role of the glymphatic system. Before spending money on exotic supplements, focus on the basics: clean up your diet, move more throughout the day, and prioritize sleep.

TIMESTAMPS:

The inflammation in your body is believed to be the root cause of virtually all disease. [01:00]

Chronic inflammtion is mostly caused by a poor diet. [03:00]

Watch out for the oils you are served when dining out. In your kitchen toss out the soy bean oil, corn oil, safflower, sunflower, cottonseed oil, and canola oil. [06:16]

Oil that is naturally yielded such as first cold pressed virgin olive oil as well as coconut oil are better. [08:35]

Be careful when you look for avocado oil because some have been altered and mixed with cheaper oils. [09:27]

If you're snacking and consuming a lot of these foods throughout the day, throughout your life, you're going to have chronic overproduction of insulin. [11:25]

We have to put alcohol and most energy bars on this list of causes of systemic inflammation. [13:00]

Steak and eggs are good breakfast choices. [14:59]

Having an accumulation of visceral fat is a huge red flag. [16:33]

Exercise and movement influence inflammation. In order for our organs and systems to work appropriately, we need to be in near constant movement throughout the day. [22:00]

Learn what works for you. Sitting to much promotes chronic inflammation and over exercising promotes chronic inflammation. [28:46]

Sleep is more important than most people think. [31:02]

LINKS:

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