Inflammaging is the term scientists use to describe the chronic, low-grade inflammation that develops as we age. Unlike the inflammation that occurs after an injury or infection, inflammaging is often silent—slowly contributing to cardiovascular disease, diabetes, neurodegeneration, osteoporosis, frailty, immune dysfunction, and even accelerated skin aging. In this episode, Erinn O’Neill and Erica LoPresti, FNP-C, discuss the biology behind inflammaging and break down 20 of the most important drivers that influence how we age. More importantly, they explore what we can do to reduce our inflammatory burden and build greater resilience over time. In This Episode • Why visceral fat functions as an inflammatory endocrine organ • Blood sugar spikes and advanced glycation end products (AGEs) • Insulin resistance as one of the central drivers of chronic disease • Sarcopenia (loss of muscle) and metabolic health • Physical inactivity and the body’s natural anti-inflammatory systems • Poor sleep and immune regulation • Chronic psychological stress and cortisol dysregulation • Mitochondrial dysfunction and declining cellular energy • Gut health, intestinal permeability (“leaky gut”), and the microbiome • Ultra-processed foods • Smoking and vaping • Excess alcohol • Environmental toxins • Hormonal changes with aging • Nutrient deficiencies • Oral health and periodontal disease • Loneliness and social isolation • Chronic viral burden (including EBV and CMV) • UV exposure and photoaging • Cellular senescence (“Zombie Cells”) and the Senescence-Associated Secretory Phenotype (SASP) ⸻ Key Takeaway One of the biggest misconceptions about aging is that it’s caused by one thing. In reality, inflammaging is usually the cumulative effect of dozens of small biological stressors acting over years or decades. The good news is that biology works in the opposite direction as well. Small improvements in sleep, nutrition, movement, muscle mass, stress management, metabolic health, and relationships all work together to lower inflammation and support healthier aging. The goal isn’t perfection—it’s reducing the total inflammatory load your body carries over time. ⸻ Research Discussed Franceschi C, Bonafè M, Valensin S. Inflamm-aging: An Evolutionary Perspective on Immunosenescence. Annals of the New York Academy of Sciences. 2000. Franceschi C, Campisi J. Chronic Inflammation (Inflammaging) and Its Potential Contribution to Age-Associated Diseases. The Journals of Gerontology: Series A. 2014. López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. The Hallmarks of Aging. Cell. 2013. Baechle JJ, Chen N, et al. Chronic Inflammation and the Hallmarks of Aging. Molecular Metabolism. 2023. Fulop T, Larbi A, Dupuis G, et al. Immunosenescence and Inflamm-Aging as Two Sides of the Same Coin: Friends or Foes? Frontiers in Immunology. 2018. Furman D, Campisi J, Verdin E, et al. Chronic Inflammation in the Etiology of Disease Across the Life Span. Nature Medicine. 2019. ⸻ Connect With Us Follow The Optimization Code for conversations that bridge medicine, biology, longevity, and resilience—helping you understand why the body changes and how to work with your biology, not against it. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who wants to age with greater strength, health, and purpose.
