What if chronic inflammation isn’t a fire you need to fight, but a process your body already knows how to resolve? In this episode, I share how to reduce inflammation naturally by activating your body’s built-in anti-inflammatory system, and why most suppression strategies miss it entirely.
I’m Dr. Laurie Marbas, a lifestyle medicine physician, and on this episode of The Habit Healers Podcast I walk you through one of the most fascinating stories in immune health: how the same molecule, IL-6, can drive chronic inflammation when it comes from fat tissue, yet trigger a powerful anti-inflammatory response when it comes from contracting muscle. When you move long enough, your muscles send a signal that tells your immune cells to produce IL-10, the molecule that shuts down the inflammatory gene program. Then I give you the full Immune Resolution Protocol: a step-by-step plan built on sustained walking, fiber and gut health, sauna heat exposure, consistent sleep, and daily stress regulation.
What you’ll learn in this episode:
Why exercise-induced IL-6 is anti-inflammatory while fat-derived IL-6 fuels chronic inflammation
Why duration matters more than intensity, and why a long walk outperforms a short intense workout for this pathway
How dietary fiber feeds gut bacteria that produce butyrate, a key trigger for IL-10 and gut health
What a Finnish sauna study revealed about heat exposure and your immune system
How sleep deprivation and chronic stress quietly break your body’s inflammation resolution system
The 7-step Immune Resolution Protocol you can start this week
Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/your-body-has-a-built-in-anti-inflammatory
Check out the Habit Healers Community: https://www.skool.com/habithealers/about
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