The Inflammation Mistake Almost Everyone Makes (Even When They Eat “Well”)

Inflammation is not something that suddenly appears.

It builds quietly, over years, through small mismatches between what your body needs and what it is being given.

Most people assume inflammation comes from junk food, excess weight, or poor habits.

That is only part of the picture.

Some of the most inflamed people eat the cleanest diets.

Inflammation Is a Load, Not a Trigger

Think of inflammation as a bucket.

Every stressor adds to it:

• Poor sleep
• Psychological stress
• Under-eating
• Over-training
• Blood sugar swings
• Digestive strain
• Alcohol
• Ultra-processed foods
• Hormonal shifts

The problem is rarely one thing.

It is the total load.

Nutrition advice that ignores this almost always fails.

Why “Healthy Eating” Can Still Drive Inflammation

Common mistakes I see repeatedly:

1. Too little protein, too late in the day
Low protein intake increases muscle breakdown, worsens blood sugar control, and raises inflammatory markers over time.

Most people feel noticeably better when they hit a meaningful protein intake earlier in the day, not just at dinner.

2. Carbohydrates eaten without context
Carbs are not the enemy.
Unbuffered carbs are.

Carbohydrates eaten alone, especially when stressed or under-fuelled, spike blood sugar and insulin, which can increase inflammatory signalling.

Pairing carbohydrates with protein, fibre, or fat changes the entire response.

3. Constant grazing
Frequent snacking keeps insulin elevated and gives the digestive system no break.

This low-level metabolic stress often shows up as bloating, fatigue, and poor body composition despite “small portions”.

Stress Is the Most Underrated Inflammatory Driver

You cannot out-supplement stress.

Chronically elevated cortisol makes the body less tolerant of foods it once handled well.

Digestion slows.
Blood sugar becomes volatile.
Inflammatory responses increase.

This is why people suddenly become “sensitive” to foods they used to eat without issue.

The food did not change.
The nervous system did.

Why Eating Less Backfires Long Term

Restriction is often disguised as discipline.

But chronically eating too little:

• Raises cortisol
• Suppresses thyroid output
• Increases inflammation
• Reduces recovery capacity
• Makes fat loss harder, not easier

An under-fuelled body is a stressed body.

And stressed bodies cling.

What Actually Reduces Inflammation in Practice

This is where things get practical.

Protein as an anchor
Aim to anchor every main meal with a clear protein source.
This stabilises blood sugar, supports muscle, and reduces inflammatory load.

Carbohydrates with intent
Carbs work best when paired and timed.
Around training or earlier in the day often improves tolerance and recovery.

Fewer meals, better meals
Moving from constant grazing to structured meals often improves digestion, energy, and inflammation within weeks.

Support the gut before cutting foods
Before removing foods, improve digestion.
Slow down meals.
Chew properly.
Reduce eating under stress.
Often symptoms improve without restriction.

Alcohol matters more than most admit
Even moderate alcohol intake increases gut permeability and inflammatory markers, especially when recovery and sleep are already compromised.

Supplements Are Not the First Line

Omega-3s, magnesium, and vitamin D can be useful, but they do not override poor fundamentals.

If sleep, stress, protein intake, and blood sugar regulation are not addressed, supplements act like sticking plasters.

Foundations first.
Refinement second.

Personalisation Is Where Progress Accelerates

Two people can follow the same anti-inflammatory plan and get very different outcomes.

Why?

Because inflammation is influenced by:

• Stress tolerance
• Training load
• Sleep quality
• Hormonal environment
• Digestive health
• Lifestyle demands

This is why generic plans stall.

Precision beats perfection.

The Goal Is a Body That Feels Safe

When the body feels supported rather than threatened, inflammation drops naturally.

Energy improves.
Digestion settles.
Training feels productive again.
Fat loss becomes less forced.

This is not about extremes.
It is about alignment.

Final Thought

If you feel like your body is quietly resisting your efforts, it is not broken.

It is responding logically to the signals it is receiving.

Change the signals, and the response changes.

Nutrition should make life easier, not more stressful.

When it does, everything else follows.