Hello and welcome to the consistency project podcast.

My name is Patrick Cummings.

As always, I am here with E.C. Sinkowski.

Every week on the show, we aim to simplify the science of nutrition, health, and fitness, cutting through the noise to focus on the principles and practices that will help you perform better, feel better, and of course live better. Thank you so much for tuning into the show. Hello, E.C. How are you? Great. How are you doing? Wonderful. We got a little grab back today. We're going to look at some new research reviews.

We're going to review some new research.

We've got specifically we want to talk about or focus on the role of inflammation in health and how lifestyle choices like exercise, diet, and sleep. Big surprise can help manage it. We're going to talk about how lifelong exercise acts as an anti-inflammatory, counters the effects of aging, debunking

the myth that dairy is inherently inflammatory, and exploring the evidence behind tart cherry juice.

Very excited for this, sleep and inflammation.

The big question we are aiming to answer is how can we use simple evidence-based strategies

to reduce inflammation and improve overall health? Ready to rock? I think so. You want to just jump right into the first one, or is there some background? Do we want to give a whole diatribe of what inflammation is to start? Are we just going to jump right in? Some of that might come up, I think, with this way. So I think we can probably dive in. Yeah, let's do it. So the first one, exercise as an anti-inflammatory. I remember talking about that with you before.

Why? that might come up, I think, but this way. So I think we can probably dive in. Yeah, let's do it. So the first one, exercise as an anti-inflammatory. I remember talking about that with you before. Why don't we give some background on the topic? And then we'll jump into the new research. Yeah, we did. We have an old podcast. I think it's almost four years ago now. I've been doing this for a long time. I know, apparently. The consistency project has been pretty consistent.

Very consistent. Wow. Anyway, but yeah, we have an old podcast on exercises and anti-inflammatory, but inflammation is always a hot topic, so, you know, it kind of came up in my weekly research review, but it's a hot topic because inflammation is associated with all of our chronic diseases. have inflammation if we have heart disease. We have inflammation if we have obesity, diabetes, cancer, and on and on. And it makes

sense that we have inflammation with these diseases because inflammation is really measured by the

signaling molecules of the immune system. And really, when they change levels, typically there

will be some sort of changing levels of these signaling

molecules of the immune system, and this is what lets us know that you now have inflammation.

And again, if you have a disease or a problem, there's going to be these signaling molecules

because it's the immune system saying, hey, okay, we have to fix something, and they're going to

look different than an otherwise normal person. And these signaling molecules, there's lots of

them. They're called cytokines. They're these chemical messengers, and there's over 30 of them. Some are

more pro-inflammatory, like calling the immune system, hey, come fix this thing. Some are more

anti-inflammatory, like, hey, calm down. It's under

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