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Anti-Inflammatory Spices: Tasty Ways to Fight Inflammation

Anti-Inflammatory Spices: Tasty Ways to Fight Inflammation

Lyle Agagon
June 05, 2025

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NUTRITION 🥑

Inflammation is your body’s way of fighting infections and healing injuries. But when it sticks around too long, it can cause problems like pain, swelling, and even chronic diseases. But here’s the good news. You don’t always need medicine to help reduce inflammation. Your spice rack can do the job!

Many common spices have powerful anti-inflammatory properties. They not only add flavor to your food but also help keep your body healthy.

Here are some of the best anti-inflammatory spices and how to use them:

1. Turmeric – The Golden Healer

Turmeric is the king of anti-inflammatory spices. Its active compound, curcumin, fights inflammation as effectively as some medications, but without the side effects. Studies show it can help with arthritis, heart disease, and even brain health.

How to use it:

Add a pinch to soups, stews, or scrambled eggs.
Make golden milk, a mixture of turmeric with warm milk, or a dairy-free alternative, and honey.

Tip: Pair turmeric with black pepper, it helps your body absorb curcumin better!

2. Ginger – The Digestive Soother

Ginger isn’t just good for nausea, it’s also great for reducing inflammation. It contains gingerol, which helps with muscle pain, soreness, and even conditions like osteoarthritis.

How to use it:

Grate fresh ginger into tea or smoothies.
Use powdered ginger in baked goods or stir-fries.

3. Cinnamon – The Sweet Fighter

Cinnamon isn’t just for desserts. It helps lower blood sugar and fights inflammation, especially in people with diabetes or heart issues.

How to use it:

Sprinkle on oatmeal, yogurt, or coffee.
Mix with honey for a natural immune boost.

4. Garlic – The Immune Booster

Garlic is packed with allicin, a compound that fights inflammation and infections. It’s great for heart health and may even help prevent colds.

How to use it:

Add fresh garlic to sauces, soups, and roasted veggies.
Try garlic powder in marinades or dressings.

5. Cayenne Pepper – The Pain Reliever

Cayenne contains capsaicin, which reduces pain and inflammation. It’s often used in creams for arthritis and muscle aches.

How to use it:

Sprinkle a little on eggs, soups, or roasted nuts.
Mix with olive oil for a spicy salad dressing.

6. Black Pepper – The Absorption Helper

Black pepper isn’t just for seasoning. It contains piperine, which helps your body absorb other anti-inflammatory spices (like turmeric).

How to use it:

Add a pinch to any dish with turmeric or ginger.
Use freshly ground pepper for the best benefits.

7. Cloves – The Antioxidant Powerhouse

Cloves are rich in eugenol, a natural anti-inflammatory and pain reliever. They’re great for toothaches and sore throats.

How to use it:

Steep whole cloves in tea.
Add ground cloves to baked goods or curries.

Spice Up Your Life!

You don’t need fancy supplements to fight inflammation. Just reach for your spice rack. Try adding one or two of these spices to your meals each day. Not only will your food taste better, but your body will feel good, too. So next time you cook, think beyond flavor. Think health!

EXERCISE 🏋️‍♂️

Eccentric Pull-Ups: A Simple Way to Get Stronger

Pull-ups are one of the best exercises for building upper-body strength. But if you struggle with them, don’t worry. There’s a way to make progress even if you can’t do a full pull-up yet. It’s called the eccentric pull-up, and it’s a game-changer for beginners and advanced lifters alike.

What Are Eccentric Pull-Ups?

Normally, a pull-up has two phases: 1. concentric (pulling yourself up), 2. eccentric (lowering yourself down slowly). An eccentric pull-up focuses on the lowering part of the movement.

Eccentric pull-ups skip the pulling-up part (for now) and only focus on the controlled lowering. This is great because your muscles are actually stronger when lowering weight than when lifting it. That means you can build strength even if you can’t do a full pull-up yet.

Why Eccentric Pull-Ups Work

Eccentric pull-ups are effective because they help you build strength faster than regular pull-ups if you're still working toward doing full reps. Since you're only focusing on the lowering part of the movement, your muscles can handle more tension, which makes them stronger over time.

Another big benefit is that they teach control. A lot of people rush through pull-ups, pulling themselves up with a jerk and then dropping down too fast. But eccentric pull-ups force you to move slowly, which improves your form and helps you engage the right muscles.

Most importantly, practicing eccentric pull-ups prepares you for full pull-ups. If you do them consistently, your back, arms, and shoulders will get stronger until eventually, you can pull yourself all the way up without help. It’s a smart way to build the strength you need for the real thing.

How to Do Eccentric Pull-Ups

Get to the Top – Use a box, bench, or jump to get your chin above the bar. (If you’re at a gym, you can also use an assisted pull-up machine.)
Hold for a Second – Pause at the top with your chin over the bar.
Lower Slowly – Take 3-5 seconds to lower yourself down until your arms are straight. The slower, the better!
Reset and Repeat – Step or jump back up and do it again.

Aim for 3-5 reps per set. Since these are tough, you won’t need as many reps to feel the burn.

Tips for Success

Don’t Drop Too Fast – The whole point is to control the movement. If you’re falling quickly, you’re not getting the full benefit.
Use a Band for Help (Optional) – If lowering is still too hard, loop a resistance band around the bar to take some weight off.
Stay Consistent – Do these 2-3 times per week, and soon you’ll notice your pull-ups getting easier.

Give It A Go

Eccentric pull-ups are a simple but powerful way to build strength. Even if you can’t do a single full pull-up right now, practicing these will get you there faster. Plus, they’re great for anyone looking to improve control and muscle endurance. So next time you’re at the bar, give it a go. Lower slow, stay strong, and watch your pull-up game level up!

BIOHACKING⚡

The Sleep Stack: Apigenin + Glycine for Better Rest

We all know how important sleep is, but sometimes, no matter how hard we try, we just can’t seem to get enough quality rest. That’s where the Sleep Stack comes in—a simple combo of two natural supplements, apigenin and glycine, that might help you fall asleep faster and wake up feeling refreshed.

What’s in the Sleep Stack?

The Sleep Stack is made up of two key ingredients: apigenin and glycine.

Apigenin – The Calming Flavonoid
Apigenin is a natural compound found in foods like chamomile tea, parsley, and celery. It helps your brain relax, similar to the way chamomile tea makes you feel sleepy.
Apigenin binds to certain receptors in your brain that promote relaxation and reduce anxiety, making it easier to drift off. You can get it in two ways: as a supplement (usually 50 mg per dose) or by drinking chamomile tea before bed.
Glycine – The Sleep-Boosting Amino Acid
Glycine is a simple amino acid that your body uses for many functions, including improving sleep. It’s found in protein-rich foods like meat, fish, and bone broth.
Glycine slightly lowers your body temperature, which signals to your brain that it’s time to rest. It also enhances sleep quality, so you wake up feeling more refreshed. A common dose is 3 grams (about half a teaspoon), which you can mix into water and drink before bedtime.

Together, apigenin and glycine work like a one-two punch for better sleep. Apigenin calms your mind while glycine helps your body relax and cools you down. This combo may help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed without the grogginess some sleep aids cause.

How to Try the Sleep Stack

About 30 minutes before bed, take 50 mg of apigenin (or enjoy a cup of chamomile tea if you prefer the natural route) along with 3 grams of glycine—just mix the glycine into water, since it dissolves easily and has a mild, slightly sweet taste.

To help your body fully unwind, turn off screens and dim the lights around this time, creating a calm environment for sleep. While some people feel the benefits after the first night, others may need a week of consistent use to notice a real difference, so stick with it for a few nights before deciding if it works for you.

This simple routine, combining the supplements with good sleep habits, can help train your body to relax and prepare for deeper, more restful sleep.

Should You Try It?

Both apigenin and glycine are natural and well-tolerated by most people. If you struggle with sleep, the apigenin + glycine sleep stack might be worth a try. It’s simple, natural, and could help you get the deep, restful sleep you’ve been missing. However, if you’re pregnant, taking medications, or have health concerns, check with your doctor first.

You’re doing breakfast wrong

Let’s face it—most breakfast options just don’t cut it.

Toast? Too light. Cereal? Mostly sugar. Skipping it altogether? Not ideal.

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Oh, and did we mention? It’s delicious.

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Find your fuel

CHALLENGE💪

Eccentric Pull-Up Mastery

Perform 3 sets of slow eccentric (lowering) pull-ups daily, aiming for a 5-second descent each rep. Focus on control and form

QUOTE OF THE WEEK 💬

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