7-Day TNF-Alpha Defense Plan
Protocol Objectives
Curcumin
The active compound in turmeric is a potent TNF-a inhibitor. Combine with black pepper for absorption.
Resveratrol
Found in grapes, berries, and peanuts, resveratrol inhibits TNF-a induced inflammation.
Ginger
Gingerol suppresses the synthesis of pro-inflammatory cytokines.
Low Glycemic
High blood sugar spikes TNF-a. Controlling glucose is essential for reducing levels.
Day 1 Turmeric
Breakfast
Golden Milk
Turmeric beverage.
Lunch
Curried Lentils
Spice heavy.
Dinner
Yellow Rice & Fish
Turmeric rice.
Day 2 Ginger
Breakfast
Ginger Tea
Warm start.
Lunch
Carrot Ginger Soup
Spicy soup.
Dinner
Ginger Beef Stir-Fry
Fresh ginger root.
Day 3 Resveratrol
Breakfast
Red Grapes
Skin has nutrients.
Lunch
Peanut Thai Salad
Peanut skins.
Dinner
Dark Chocolate
Cocoa source.
Day 4 Omega-3
Breakfast
Salmon Toast
Fish oil inhibits TNF.
Lunch
Sardine Salad
Potent O3.
Dinner
Mackerel
Fatty fish.
Day 5 Green Tea
Breakfast
Matcha Latte
EGCG lowers TNF.
Lunch
Asian Salad
Light dressing.
Dinner
Tofu & Veg
Soy isoflavones.
Day 6 Cruciferous
Breakfast
Kale Smoothie
Sulforaphane.
Lunch
Brussels Sprout Hash
Anti-inflammatory.
Dinner
Cauliflower Steak
Roasted.
Day 7 Maintenance
Breakfast
Berries
Polyphenols.
Lunch
Chicken Salad
Lean protein.
Dinner
Steak
Iron.
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Fat Tissue
Like IL-6, TNF-a is produced by visceral fat. Weight loss is the most effective long-term reducer.
Scientific References:
1. Aggarwal, B. B., et al. (2011). 'Curcumin: an orally bioavailable blocker of TNF and other pro-inflammatory biomarkers.' British Journal of Pharmacology.
1. Aggarwal, B. B., et al. (2011). 'Curcumin: an orally bioavailable blocker of TNF and other pro-inflammatory biomarkers.' British Journal of Pharmacology.