Inflammation · Anchor Protocol
The Inflammation Reset Protocol
Feed the fire out. Not willpower. Not restriction. Architecture.
Target state: Chronic Low-Grade Inflammation
Symptoms addressed: Persistent bloating, fatigue, skin flare-ups, joint ache, sugar cravings, poor sleep, rebound hunger, body composition that won't shift despite effort
Fasting: 12:14 max — never stack restriction on top of inflammation
Supplement pillars
- I. Anti-Inflammatory Nutrition Floor: Grass-fed butter / ghee / olive oil / tallow (replace seed oils), EPA/DHA 2–3g daily (oily fish, algae oil), Sourdough or fermented whole-grain (replace ultra-processed bread), Polyphenols at every meal — berries, dark chocolate 70%+, herbs, olive oil, Protein 1.4–1.8 g/kg/day to oppose inflammatory catabolism, Fibre 30–40g/day from whole-food sources
- II. Movement & Lymphatic Architecture: 3 resistance / strength sessions per week (not daily exhaustion), 5–10 min manual lymphatic drainage daily — extremities → neck/armpit/groin nodes, Post-meal walking 10–30 min after every main meal, Ankle weights / weighted vest where tolerated for extra lymphatic load
- III. Liver & Lymphatic Clearance: Castor oil pack over right upper abdomen 3×/week (30–60 min), Grounding — bare feet on natural surface, 10–20 min daily, Morning sunlight in eyes within 30 min of waking (no glass), TUDCA / Milk Thistle (optional, support hepatic phase II clearance)
- IV. Sleep & Hormonal Protection: In bed by 10:30 PM, non-negotiable, Glycine 3g + Magnesium Glycinate 300–400mg pre-bed, Evening wind-down 90 min before sleep — dim light, no high-stim content, Morning light as the on-signal for the cortisol curve
Daily timing
| Time | Items |
|---|---|
| On waking | Hydrate before coffee · 5–10 min outdoor light (eyes, not through glass) |
| Breakfast | Protein + good fat + polyphenol carbs · no ultra-processed start |
| After each meal | 10–30 min walking — outside where possible, ankle weights/vest if available |
| Midday | 5-min lymphatic drainage flow — feet → trunk → neck |
| Afternoon (3×/week) | Castor oil pack over liver area, 30–60 min |
| Evening | Dim lights from 8 PM · light whole-foods dinner · no screen bingeing |
| Bed | 10:30 PM · Glycine + Mag Glycinate |
Devices
- Oura Ring Gen 4: HRV, RHR & temperature deviation — inflammation shows here before bloods
- WHOOP: Strain-to-recovery ratio — proxy for inflammatory load vs restoration
- Withings Body Comp / Hume Pod: Long-term body composition — prevents misreading water shifts as failure
- CGM (2-week loops): Postprandial glucose volatility — confirms which foods and walks are landing
- Sunrise alarm / morning light habit: First photon signal — sets cortisol curve, modulates ghrelin/leptin
Rules
- Upgrade everything. Remove nothing without replacing it
- Inflammation is downstream — fix the inputs upstream (sleep, fats, fibre, lymph, light)
- Never stack aggressive fasting on inflammation — under-eating raises cortisol and worsens the loop
- Three focused training sessions beat daily exhaustion every time
- Lymph has no pump — walking, breath, and manual drainage are the only way to move it
- If fatigue, joint pain, skin changes or digestive symptoms are severe, screen for autoimmune / hormonal / GI conditions first
- Castor oil packs: not during pregnancy, broken skin, or active infection
Peptide layer
- BPC-157 (research)
- Thymosin Alpha-1 (research)
- KPV (research)
- LL-37 (research)