Do This for 30 Days to End Inflammation - Diet, Routine, Supplements

DeLauer walks through the logic: evolutionarily, humans had limited access to the sheer variety of plants, and many plant compounds can be hormetic or inflammatory. He cites the Annals of Medicine study showing a moderate low-carb approach dramatically reduces CRP and cytokines. So he structures his base diet as high-protein, meat-forward, with a low carb intake—not zero carb, but around 20% calories from carbs. This base then gets layered with specific anti-inflammatory foods that are carefully chosen for their known benefits.

Exercise is inflammatory; DeLauer wants to keep moving but must manage the inflammatory aftermath. The study from Nutrition Clinic Journal demonstrated that omega-3s work over days, not minutes, to ameliorate post-exercise inflammation. So fatty fish becomes a strategic addition to his meat base, enabling him to train while keeping systemic inflammation low.

DeLauer explains that pomegranates contain ellagitannins that inhibit the MAPK pathway, a key inflammatory signaling cascade. The metabolite urolithin A is a postbiotic, meaning it requires the right gut bacteria. He personally trusts and takes Timeline Nutrition's urolithin A supplement to ensure he gets the active compound regardless of his microbiome status. He emphasizes that urolithin A induces mitophagy—the mitochondrial cleanup process—leading to more efficient mitochondria, less oxidative stress, less DNA damage, and consequently lower chronic systemic inflammation.

DeLauer calls blueberries probably the most anti-inflammatory fruit, with a low sugar load. He points to the anthocyanins' robust effect on nuclear factor kappa B and the COX-2 enzyme, directly comparing the mechanism to over-the-counter anti-inflammatories. Additionally, they aid endothelial function, which helps blood flow to the brain, combating neuroinflammation from modern exposures like microplastics.

DeLauer references the long history of honey as a medicinal food. He notes that even a small amount—1 to 2 teaspoons—delivers antimicrobial and antioxidant effects due to its unique components. The interaction with hydrogen peroxide contributes to its anti-inflammatory action. In the context of a lower-carb diet, the small quantity fits without derailing glycemic control.

Because the baseline diet is meat-heavy, DeLauer recommends rosemary as a convenient seasoning. He explains that carnosic acid upregulates NRF2, which, when a stressor occurs, triggers the body's antioxidant response. Without NRF2 activation, you can't adapt to oxidative stress. Carnosol is specifically documented for its effects on neuroinflammation, which he sees as a growing concern from microplastics and modern toxins.

DeLauer is excited by the 2024 meta-analysis showing curcumin significantly increases endogenous antioxidant enzymes. He stresses that curcumin's anti-inflammatory reputation is now substantiated by its ability to elevate glutathione and superoxide dismutase, creating a sustained internal defense. Without piperine, curcumin is poorly absorbed, so he specifically mandates the combination.

DeLauer points to a massive meta-analysis in the journal Nutrients demonstrating that magnesium is one of the most potent anti-inflammatory supplements. The reductions in fibrinogen are especially relevant for cardiac inflammation, as fibrinogen is tied to clotting and plaque formation. Magnesium glycinate is his preferred form for absorption and lack of digestive distress.

DeLauer emphasizes that sunlight acts as an anti-inflammatory through multiple pathways: UVA light directly causes vasodilation, improving blood flow and endothelial function; the heat effect enhances melatonin production at night, which is itself a strong antioxidant; and the red/near-infrared wavelengths (660-760 nm) stimulate cytochrome C oxidase in mitochondria, boosting ATP production. This mitochondrial boost synergizes with polyphenols and urolithin A to improve mitochondrial function and lower oxidative stress.

DeLauer moves past the standard 'sauna for detox' narrative and points to newer evidence that brief cold exposure in particular dampens TLR4 signaling in the spleen. Since much chronic inflammation originates in the gut via LPS, this provides immediate relief while the gut is being healed. The combination of heat and cold also increases regulatory T-cells, which help resolve autoimmune-like inflammatory surges. He advises against buying a fancy cold plunge; a simple cold shower or jumping in a pool is sufficient.

DeLauer explains that muscle contraction itself releases signaling molecules called myokines, especially irisin. The research he cites shows that the duration of contractile activity matters—long, steady movement (Zone 2) bathes tissues in these anti-inflammatory molecules for a longer period compared to brief high-intensity sets. Resistance training, while also releasing myokines, is more inherently inflammatory due to muscle damage. So he strategically lowers the inflammatory load from training while maximizing the anti-inflammatory myokine benefit through steady-state cardio.

DeLauer connects a leaky gut directly to chronic inflammation via LPS. He mentions that bone broth and collagen provide glycine, proline, and gelatin, which are essential for repairing the tight junctions and mucosal lining of the gut. While cold exposure dampens the inflammation from a damaged gut, actually rebuilding the gut barrier is a longer-term play, and collagen support is a key part of that.

DeLauer argues that evolutionarily, humans had limited access to the vast variety of modern plant foods, so their compounds could be unpredictable triggers. He points out that plant compounds can be medicinal or harmful—making them 'volatile'. He's not anti-plant; he simply chooses to start with the least reactive foods to control inflammation. He acknowledges that this doesn't mean the diet is optimal for muscle building or fat loss, only for lowering inflammation quickly. The approach is influenced by the autoimmune paleo and carnivore communities but is intended as a short-term reset, not a permanent identity.

DeLauer describes a study where both low-fat and low-carb (20% carbs) groups lost equal amounts of fat. The low-carb group, however, had much lower C-reactive protein, IL-1R, and IL-6. He uses this to support his baseline carnivore-ish template, which naturally tends to be lower in carbohydrates. He underlines that this is not about proving low-carb is superior for body composition, but that it's a powerful strategy when the sole focus is extinguishing inflammation.

DeLauer explains that during a 30-day inflammation reduction sprint, he'd still need to exercise, but exercise itself causes inflammation. The study showed that omega-3s from fatty fish ameliorated the inflammation response a couple of days post-workout, crushing the systemic buildup without interfering with the immediate recovery process. This allowed his muscles to recover better while overall inflammatory load stayed low. It makes fatty fish a crucial component of his anti-inflammatory diet.

DeLauer highlights that while curcumin has been used for decades, the 2024 meta-analysis revealed a 'tremendous' increase in superoxide dismutase and glutathione. By ramping up these internal systems, curcumin offers a more lasting anti-inflammatory effect. He insists on taking it with piperine (black pepper) to increase bioavailability by up to 2000%, making it a cornerstone of his supplement stack.

DeLauer explains that a lot of chronic inflammation starts in the gut due to leaky gut, where LPS (lipopolysaccharides) enter the bloodstream. The spleen's TLR4 receptors detect LPS and trigger inflammation. The new data suggests cold exposure dampens this TLR4 response, meaning the body reacts less aggressively to LPS. While actively working to heal the gut with bone broth and collagen, brief cold exposure serves as a temporary buffer to lower the inflammatory output from a damaged gut barrier.