The daily step count that cuts inflammation in half | Prof. Janet Lord

ZOE Science & Nutrition

What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change?

In this episode, immune aging expert Professor Janet Lord unpacks “inflammaging” - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease.

Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference.

Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time.

If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging.

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Timecodes:

00:00 What is inflammaging?

02:23 The biggest misconception about inflammaging

03:20 Inflammation can grumble away for decades

04:01 What cytokines in your blood really mean

05:00 Why inflammation is helpful — until it isn’t

06:19 A small rise in inflammation can last for decades

07:45 Inflammation acts like immune system hormones

08:50 Why more immune activity isn't always better

10:00 Did modern life create chronic inflammation?

12:00 Why flu is deadly for older people

13:15 Inflammation breaks down muscle and bone

15:15 Why fat tissue is fueling your immune system

16:51 Why body fat isn’t just a passive energy store

18:10 How inflammation helps cause dementia and heart disease

20:50 In your 40s? You might already be aging faster

22:03 Why menopause triggers a rise in inflammation

24:40 The gut bacteria that leak into your blood

27:15 Your muscles produce anti-inflammatory signals

28:55 Sitting too long cancels out your workout

30:44 Why walking stairs beats living in a bungalow

33:35 Janet’s one-day-a-week fast for 30+ years

34:55 10,000 steps = no inflammation?

35:57 Overweight people see the biggest benefit from exercise

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim SpectorFree resources from ZOE

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Episode transcripts are available here.