The 1-2-3-4 Menu to Shrink IL-6

Simple steps for a healthier life, backed by science. This month make yourself a priority and make one lifestyle change and two food changes, add three supplements and track how you feel for four weeks. Tweak and expand the next month, and life will improve.

Make One Lifestyle Change this Month

Focus on one impactful lifestyle adjustment to lower stress and inflammation. Some options include:

• Sleep: Prioritize 7–9 hours of quality sleep nightly.

• Exercise: Commit to 30 minutes of moderate activity 5 days a week.

• Stress Management: Incorporate mindfulness, meditation, or deep breathing daily.

• Screen Detox: Limit exposure to screens and social media to reduce mental strain.

Make Two Food Changes

Optimize your diet with two food swaps or additions that combat inflammation:

• Add Anti-Inflammatory Foods: Include more turmeric, fatty fish, leafy greens, and berries.

• Avoid Pro-Inflammatory Foods: Reduce refined sugar, processed foods, and trans fats.

• Swap to Whole Grains: Replace white bread or pasta with quinoa, brown rice, or oats.

• Hydration: Replace sugary drinks with water or herbal teas.

  
  

Add Three Key Supplements

Introduce three scientifically supported supplements for IL-6 reduction:

1. Omega-3 Fatty Acids: Proven to combat inflammation.

2. Curcumin (from Turmeric): A powerful anti-inflammatory agent.

3. Vitamin D: Essential for immune regulation and reducing inflammation. (Alternatives: Magnesium, Quercetin, or Resveratrol, NAD+ if specific needs arise.)

   
   

Track for 4 Weeks

Create a tracking habit to measure progress and build motivation:

• Daily Journal: Record energy levels, mood, sleep quality, and how closely did you stick to the plan.

  
  

How to Use the 1-2-3-4 Menu

• Customizable: Tailor each category to fit your unique preferences and lifestyle.

• Accountability: Share your goals with a friend, coach, or support group.

• Reassess After 4 Weeks: Continue, expand, or adjust the plan based on results.

  
  

By breaking down changes into these four simple steps, you can educate participants, promote actionable habits, and encourage long-term health benefits. This menu could also feature a companion app, guidebook, or community forum for extra support!