Sponsored by
SATURDAY DEEP DIVE: THE EQUIPMENT
Sunday recommended omega-3 supplements and extra-virgin olive oil. Today we cover the complete anti-inflammatory supplement landscape with frank evidence assessments.
I Almost Threw Out My Keurig. It Wasn't Broken.
Every cup from my Keurig started tasting weak, flat, stale — so I unplugged it and stuck it in a closet. Then I learned the dirty secret of grocery store K-Cups: by the time a pod reaches your kitchen, it's usually spent months going from factory to warehouse to truck to shelf. The flavor oils are long gone. Some brands even over-roast to hide it.
The fix wasn't a new machine. It was fresh pods from Angelino's, a family-owned L.A. roastery that roasts, packs, and ships within 3–5 days — straight to your door, from 39¢ a cup. Over 1,000,000 happy customers. 50+ flavors, no subscription required, and 15% off your first order, applied automatically at checkout.
ANTI-INFLAMMATORY SUPPLEMENT ASSESSMENT
Omega-3 Fatty Acids (EPA + DHA): Strong Evidence
The most robustly supported anti-inflammatory supplement for adults over 60. Target: 1 to 3 grams of combined EPA plus DHA daily. Fish oil is most common; algae-based is equivalent for plant-based adults. The anti-inflammatory effect takes 8 to 12 weeks to reach full expression. Store in the refrigerator to prevent oxidation. Triglyceride form is better absorbed than ethyl ester form.
Curcumin with Piperine: Moderate Evidence
Curcumin is the active compound in turmeric. Standard turmeric powder has very low bioavailability. Curcumin extract with piperine (from black pepper) has meaningful bioavailability and consistent research support for reducing inflammatory markers in osteoarthritis and general systemic inflammation. Target: 500 to 1000 mg curcumin extract with 5 to 10 mg piperine, twice daily with meals.
Magnesium Glycinate: Multi-Pathway
Already recommended in Issue #39 for sleep. Magnesium also has direct anti-inflammatory effects by inhibiting NF-kB and reducing CRP. The sleep improvement produces additional secondary anti-inflammatory effects. Addresses sleep, inflammation, and muscle function simultaneously.
Collagen Peptides with Vitamin C: Connective Tissue Specific
Specifically supports connective tissue synthesis, reducing joint degeneration that drives local inflammation. Not a general systemic anti-inflammatory but valuable for joint health.
What Has Weak Evidence Despite Marketing
Cherry extract, boswellia, and many other anti-inflammatory supplements have small or poorly designed studies. Not harmful, but the evidence does not support them as primary interventions. If budget is limited, omega-3s and curcumin-piperine produce the most consistent results per dollar.
Chef-Crafted, Dietitian-Designed Meals Ready in 2 Minutes
Try Factor, America's #1 ready-to-eat meal delivery service.
Made from ingredients you recognize. Whole food. Nothing unnecessary. Let’s eat real.
Get 50% off your first Factor box + Free Breakfast for a year *1 free breakfast item per box for 1 year while subscription active.
WEEK IN REVIEW
Sunday — Inflammaging: four drivers and five anti-inflammatory dietary additions. Introduced Extended Exhale Breathing and the Hip Hinge to Suitcase Carry Superset.
Tuesday — Three vagal tone practices: Extended Exhale Breathing, Cold Water Facial Immersion, Humming and Gargling.
Thursday — Three anti-inflammatory training strategies: Zone 2 as anti-inflammatory medicine, avoiding chronic Zone 3, the loaded carry protocol.
Today — Supplement assessment: omega-3 (strong evidence), curcumin-piperine (moderate), magnesium glycinate (multi-pathway), collagen with vitamin C (connective tissue), weaker-evidence supplements.
Inflammation is not a condition to diagnose. It is a biological climate to manage. Diet, sleep, exercise, and vagal tone are the climate controls. Use them deliberately.
LOOKING AHEAD
Issue #50 is a milestone — fifty issues of Still in Motion. Something forward-looking: a framework for the next decade of your training life, built from everything we’ve covered.
Still moving forward,
— The SIM60 Team
simsixty.com · Because slowing down isn't in the plan.
Educational content only. Not medical advice. SIM60 is not a medical provider and does not diagnose or treat any condition. Consult your physician or a licensed physical therapist regarding your specific symptoms before beginning any exercise described here.
SIM60 receives no commissions or affiliate compensation for any equipment referenced. All mentions are for illustration purposes only.
