The truth about chronic inflammation, fatigue, pain - and 7 ways to fix it

Most of us think of inflammation when an ankle swells or a cut turns red. It’s our body’s immune system, and without it, we couldn't fight infections or repair injuries. But when it stays switched on, this chronic inflammation can drain your energy, can affect your health over the years, and even lead to heart disease. Eventually, 1 in 3 of us will develop an inflammatory disease. In today's episode, Professor Luke O'Neill - one of the world's top 1% immunologists - explains why that matters and what you can do about it. He explores how everyday foods can push inflammation up or help calm it. He also explains why balance matters more than banning foods like sugar, red meat, gluten, and dairy. As for your gut, you’ll learn how anti-inflammatory foods like plants, fibre, and a healthy microbiome can help keep inflammation down. By the end of the episode, you'll know how to eat, rest, and enjoy life in ways that can keep inflammation in check. Could the way you eat help your body's healer do its job without going into overdrive? 🌱 Try our science-backed and tasty wholefood supplement Daily30: https://zoe.com/daily30?utm_medium=zo... 🌿Let your gut microbes snack on the ZOE Gut Health Bar | https://zoe.com/snackbar?utm_medium=z... Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE: https://zoe.com/buymembership?utm_med... Follow ZOE on Instagram |   / zoe   Timecodes: 00:00 Can chronic inflammation shorten your life? 04:14 Why 1 in 3 people will get an inflammatory disease 06:49 When inflammation turns from healing to harmful 10:23 Why does your immune system now damage your heart and brain? 13:46 Why does chronic inflammation make you so tired? 15:35 The link between depression and inflammation explained 18:10 Does inflammation speed up ageing? 19:56 Testing for chronic inflammation - what CRP tells you 23:01 Does belly fat cause inflammation? What Ozempic reveals 25:46 Does your gut microbiome affect inflammation? 28:04 Are ultra-processed foods inflammatory? Sugar and fat explained 30:18 Does sugar make inflammation worse? 33:15 Insulin resistance and inflammation 35:07 Fructose: fruit vs processed food 39:35 Is red meat inflammatory? How much is too much 41:52 Does gluten cause inflammation? 44:29 Does dairy cause inflammation? 46:13 Seed oils and inflammation 46:40 The anti-inflammatory diet 49:38 Anti-inflammatory plants: how willow bark led to aspirin 51:32 Do polyphenols fight inflammation? 53:44 Do anti-inflammatory supplements work? Are they worth it? 54:34 How to reduce inflammation today: why morning sunshine matters 📚Books by our ZOE Scientists The Food For Life Cookbook | https://amzn.to/4amfIMX Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg The Appetite Reset by Dr Federica Amati | https://amzn.to/4aBakbR Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5 Good Mood Food (preorder) by Prof. Tim Spector | https://amzn.to/4l9oXat Free resources from ZOE: The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt | http://ZOE.com/snacking-2026?utm_medi... The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra | http://ZOE.com/hertility?utm_medium=z... Eating for Better Brain Health: Your brain-gut blueprint | https://ZOE.com/brainhealth?utm_mediu... How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health | https://zoe.com/2026?utm_medium=zoe_p... to eat in 2026 Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=... Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=p... Better Breakfast Guide | https://zoe.com/breakfastguide?utm_me... Mentioned in today's episode Daily 30: Does it work? | https://zoe.com/learn/daily30-does-it... The Mediterranean diet and CRP levels, Nutrients (2018) | https://pmc.ncbi.nlm.nih.gov/articles... Metabolic Reprogramming in Stromal and Immune Cells in Rheumatoid Arthritis and Osteoarthritis, European Journal of Immunology, (2025) | https://onlinelibrary.wiley.com/doi/f... Episode transcripts are available here: https://zoe.com/learn/category/podcasts