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=zoe_podcast&utm_source=youtube&utm_campaign=d30 🌿Let your gut microbes snack on the ZOE Gut Health Bar | https://zoe.com/snackbar?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=GHB 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_medium=zoe_podcast&utm_source=youtube&utm_campaign=BAU Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes: 📚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_medium=zoe_podcast&utm_source=youtube&utm_campaign=snacking The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra | http://ZOE.com/hertility?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=hertility Eating for Better Brain Health: Your brain-gut blueprint | https://ZOE.com/brainhealth?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=betterbrainhealth How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health | https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=How to eat in 2026 Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=podcast&utm_source=youtube&utm_campaign=freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=youtube&utm_campaign=gutguide Better Breakfast Guide | https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=youtube&utm_campaign=breakfastguide Mentioned in today's episode Daily 30: Does it work? | https://zoe.com/learn/daily30-does-it-work?lead_id=d79142fb-965f-41d7-a032-2e9499c29e18 The Mediterranean diet and CRP levels, Nutrients (2018) | https://pmc.ncbi.nlm.nih.gov/articles/PMC5872797/ Metabolic Reprogramming in Stromal and Immune Cells in Rheumatoid Arthritis and Osteoarthritis, European Journal of Immunology, (2025) | https://onlinelibrary.wiley.com/doi/full/10.1002/eji.202451381 Episode transcripts are available here: https://zoe.com/learn/category/podcasts