Turn Down the Burn: How to Calm Inflammation

Here’s a featured excerpt from the November issue of our premium newsletter, Longevity Lens.

"As we age, our bodies naturally shift toward a more inflammatory state—but that does not mean it is inevitable. With targeted lifestyle changes, we can “turn down the burn,” tipping the balance back toward an anti-inflammatory state that protects our health and longevity from the inside out.

Sleep 

High-quality, sufficient sleep is essential for calming inflammation. During deep, restorative sleep, your body prioritizes repair and recovery from the wear and tear of the day. Adequate sleep helps rebalance immune responses, reduce pro-inflammatory cytokines, support cellular repair, enhance the brain’s “housekeeping” via the glymphatic system, and regulate the stress response. Together, these effects help extinguish the flames of inflammation. Clinical studies of continuous positive airway pressure (CPAP) therapy in people with obstructive sleep apnea show that treating poor-quality sleep can significantly lower inflammatory biomarkers such as CRP, IL-6, and TNF-α (Zhu et al., 2025). This reinforces that a proper night’s sleep is a powerful anti-inflammatory lever.

To learn practical ways to improve your sleep, explore our Longevity Lecture page Night Shift: How Sleep Drives Brain Health & Longevity with recordings, slides, notes, and CerePro-approved sleep strategies."

Learn more science-backed strategies to reduce inflammation by becoming a Premium Member of our Longevity Community.

Our November edition takes a deep dive into the roots of chronic inflammation—what drives it, why it matters, and how it silently accelerates aging. Inside, you’ll find:

• A breakdown of the major causes of low-grade inflammation

• A clear explanation of the consequences when it goes unaddressed

• An inflammation-reduction checklist you can start using immediately

• Anti-inflammatory recipes to support better daily habits

• A diet alignment survey to help you assess how closely your eating pattern matches anti-inflammatory principles

  
  

As a Premium Member, you’ll also unlock access to our growing Resource Library and exclusive content designed to educate, inspire, and help you live better, longer.