How much protein do adults really need daily?

Experts like Dr. Don Layman recommend at least 100 grams per day (about 1.2–2.0g per kg body weight), while Dr. Gabrielle Lyon suggests 1 gram per pound of ideal body weight—far more than the standard RDA.

What are easy ways to add more protein to my diet?

Simple hacks include adding protein powder to baked goods and coffee, using bone broth, swapping to high-protein dairy like cottage cheese, topping meals with eggs or tinned fish, and upgrading grains to quinoa or legume pasta.

Why is protein important beyond building muscle?

Higher protein intake supports weight management, blood sugar control, metabolic health, satiety, and longevity, with studies linking it to better body composition and reduced disease risk.

How does olive oil pair with a high-protein diet?

Premium extra virgin olive oil like Argilos adds healthy fats and anti-inflammatory polyphenols that enhance nutrient absorption and complement protein-rich meals for overall wellness.

Inflammation 101: How to Reduce Chronic Inflammation Naturally with Mediterranean Habits and Olive Oil

create a diagram with inflammation 101

Dear Nostos Goods Community,

Inflammation is a buzzword in wellness circles, popping up on social media, health podcasts, and product labels. But what exactly is inflammation, and why should it be on your radar? The truth: It's your body's natural response to threats, but when it lingers as chronic inflammation, it becomes a silent driver of many serious health issues. The great news? You can combat it through smart lifestyle choices, including incorporating anti-inflammatory powerhouses like extra virgin olive oil (EVOO).

At Nostos Goods, we're passionate about holistic health, and our Argilos EVOO—sourced from ancient Greek groves—is packed with polyphenols that fight inflammation naturally. In this comprehensive guide, we'll break down what inflammation is, its role in chronic diseases, common causes, and evidence-based strategies to reduce it. Whether you're dealing with fatigue, joint pain, or just aiming for longevity, understanding how to reduce inflammation can transform your well-being.

What Is Inflammation? Acute vs. Chronic Explained

Inflammation is your immune system's frontline defense—a protective response to injury, infection, or irritants. Think of it as your body's alarm system kicking into gear.

Acute Inflammation: This is the short-term, helpful kind. If you sprain your ankle or catch a cold, your body sends white blood cells to the area, causing redness, swelling, heat, and pain. It's temporary, resolving once the threat is gone.
Chronic Inflammation: Unlike acute, this is a low-grade, persistent state that can last months or years. It's like a smoldering fire that damages tissues over time, even without an obvious trigger. Chronic inflammation occurs when the immune response doesn't shut off, leading to widespread harm.

As Dr. Peter Attia notes in his discussions on longevity, inflammation becomes chronic when it persists beyond a few months, potentially accelerating aging and disease. Recognizing the difference is key to addressing it early.

How Chronic Inflammation Contributes to Disease

Chronic inflammation isn't just uncomfortable—it's linked to a host of serious conditions. It silently erodes your health, contributing to cellular damage and organ dysfunction.

Key diseases associated with chronic inflammation include:

Cardiovascular Disease: Inflammation promotes plaque buildup in arteries, increasing risks for heart attacks and strokes.
Type 2 Diabetes: It impairs insulin sensitivity, leading to blood sugar imbalances.
Autoimmune Disorders: Conditions like rheumatoid arthritis, lupus, and psoriasis arise when the immune system attacks healthy tissues.
Neurological Issues: Inflammation is implicated in Alzheimer's, depression, and cognitive decline.
Cancer and Other Chronic Illnesses: Persistent inflammation can fuel cell mutations and weaken immunity.

Dr. Mark Hyman emphasizes that chronic inflammation is a key driver behind many modern ailments, from pain and aging to autoimmune issues. Addressing it isn't just about symptom relief—it's about preventing long-term damage for better longevity.

Common Causes of Chronic Inflammation

Chronic inflammation builds over time from everyday factors. Understanding these triggers empowers you to make changes.

Dietary Choices: Processed foods, excessive sugar, refined carbs, and inflammatory oils (like seed oils) spike inflammation. Common culprits include gluten, dairy, and corn for many people.
Sedentary Lifestyle: Lack of movement slows immune regulation and promotes fat accumulation, which releases inflammatory compounds.
Chronic Stress: Ongoing "fight or flight" mode elevates cortisol, fueling systemic inflammation.
Environmental Toxins: Pollutants, chemicals in personal care products, and even heavy metals contribute to oxidative stress and inflammation.

Social and lifestyle factors, like poor sleep or smoking, exacerbate the issue. The good news? These are modifiable.

Science-Backed Ways to Reduce Inflammation Naturally

You hold the power to dial down inflammation through targeted habits. Research shows lifestyle interventions can lower inflammatory markers like C-reactive protein (CRP) significantly.

1. Adopt an Anti-Inflammatory Diet

Food is medicine. Prioritize whole foods rich in antioxidants and omega-3s while ditching inflammatory triggers.

Top anti-inflammatory foods include:

Leafy greens (spinach, kale) for vitamins and fiber.
Berries (blueberries, strawberries) loaded with polyphenols.
Fatty fish (salmon, mackerel) for omega-3s.
Nuts, seeds, and whole grains for sustained energy.

Extra virgin olive oil stands out as a superstar. Studies highlight EVOO's phenolic compounds, like oleocanthal, which mimic anti-inflammatory drugs like ibuprofen. Our Argilos EVOO from Nostos Goods is high in these compounds, making it ideal for drizzling on salads or cooking.

Dr. William Li, author of Eat to Beat Disease, advocates using food to combat inflammation and disease—pair his insights with EVOO for maximum impact. Avoid processed sugars, trans fats, and try eliminating dairy or gluten if sensitive.

2. Incorporate Regular Exercise

Movement is a potent anti-inflammatory tool. Aim for 30 minutes daily of moderate activity like walking, yoga, or strength training to lower CRP levels and boost immune balance.

3. Manage Stress Effectively

Chronic stress amplifies inflammation—counter it with mindfulness, meditation, deep breathing, or quality sleep (7-9 hours nightly). Tools like wearables can track progress.

4. Reduce Exposure to Toxins

Choose clean products: Opt for organic foods, non-toxic skincare, and household items. Check resources like the Environmental Working Group for guidance.

Your Anti-Inflammatory Checklist for Daily Life

Start small for big results:

Incorporate anti-inflammatory foods daily—try a salad with Argilos EVOO.
Move for 30 minutes most days.
Practice 10 minutes of stress relief.
Swap one toxic product for a clean alternative.
Prioritize sleep and hydration.

Takeaway: Empower Your Health Against Inflammation

Inflammation signals imbalance, but with awareness, you can restore harmony. As Dr. Hyman reminds us, your body has an incredible healing capacity. By focusing on diet, movement, stress, and toxins—boosted by Argilos EVOO from Nostos Goods—you're investing in a vibrant future.

Ready to fight inflammation? Explore our EVOO collection and sign up for our newsletter for more tips.