7-Day IL-6 Suppression Plan
Protocol Objectives
Nuts & Seeds
Regular nut consumption (walnuts, almonds) is consistently associated with lower IL-6 levels.
Polyphenols
Dark chocolate, tea, and berries contain polyphenols that downregulate IL-6 gene expression.
Visceral Fat
Belly fat produces IL-6. Creating a caloric deficit to reduce visceral fat is the most effective long-term strategy.
Mediterranean
The combination of olive oil, fish, and veggies is the best pattern for lowering IL-6.
Day 1 Walnuts
Breakfast
Walnut Oatmeal
Anti-inflammatory.
Lunch
Apple Walnut Salad
Crunchy pairing.
Dinner
Chicken
Lean protein.
Day 2 Polyphenols
Breakfast
Green Tea & Berries
High antioxidants.
Lunch
Spinach Salad
Dark greens.
Dinner
Dark Chocolate
Desert source.
Day 3 Olive Oil
Breakfast
Avocado Toast
Drizzle EVOO.
Lunch
Greek Salad
Oil heavy.
Dinner
Pesto Fish
Oil based sauce.
Day 4 Fiber
Breakfast
Chia Pudding
Gel fiber.
Lunch
Lentil Soup
Legumes lower IL-6.
Dinner
Black Bean Burger
Plant based.
Day 5 Almonds
Breakfast
Almond Butter
Nut source.
Lunch
Asian Slaw
Slivered almonds.
Dinner
Trout Almondine
Classic dish.
Day 6 Vegetables
Breakfast
Veggie Scramble
Peppers/Onions.
Lunch
Minestrone
Veggie soup.
Dinner
Stir-Fry
Variety.
Day 7 Fish
Breakfast
Smoked Salmon
O3s lower cytokines.
Lunch
Tuna Salad
Lean fish.
Dinner
Grilled Salmon
Fatty fish.
Get a plan for your exact biomarkers
Don't guess your nutrition. Our AI analyzes your lab results to find the perfect balance of 160+ nutrients for your unique biology.
Analyze My Results NowProtocol Guidelines & Science
Exercise
Acute exercise spikes IL-6 (as a myokine), but chronic training lowers resting IL-6 significantly. Don't fear the post-workout spike.
Scientific References:
1. Pischon, T., et al. (2003). 'Association between dietary fiber and C-reactive protein and tumor necrosis factor-alpha.' Circulation.
1. Pischon, T., et al. (2003). 'Association between dietary fiber and C-reactive protein and tumor necrosis factor-alpha.' Circulation.