The daily step count that cuts inflammation in half | Prof. Janet Lord
from ZOE Science & Nutrition
by ZOE
Published: Thu Jun 19 2025
Show Notes
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:
What is inflammaging?
The biggest misconception about inflammaging
Inflammation can grumble away for decades
What cytokines in your blood really mean
Why inflammation is helpful — until it isn’t
A small rise in inflammation can last for decades
Inflammation acts like immune system hormones
Why more immune activity isn't always better
Did modern life create chronic inflammation?
Why flu is deadly for older people
Inflammation breaks down muscle and bone
Why fat tissue is fueling your immune system
Why body fat isn’t just a passive energy store
How inflammation helps cause dementia and heart disease
In your 40s? You might already be aging faster
Why menopause triggers a rise in inflammation
The gut bacteria that leak into your blood
Your muscles produce anti-inflammatory signals
Sitting too long cancels out your workout
Why walking stairs beats living in a bungalow
Janet’s one-day-a-week fast for 30+ years
10,000 steps = no inflammation?
Overweight people see the biggest benefit from exercise
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Episode transcripts are available here.