Meta-inflammation
In brief
Section titled “In brief”- Meta-inflammation is chronic, low-grade inflammation associated with metabolic dysfunction
- Glycation leads to AGEs that reinforce inflammation and oxidative stress
- Vicious cycle: more glucose pressure → more glycation → more inflammation → further metabolic dysregulation
- Recovery requires lower glucose load, sleep, exercise, and unprocessed food
- TCR can be an effective lever, provided it is safe and appropriate for the individual
Terms in plain language
Section titled “Terms in plain language”| Term | Meaning |
|---|---|
| Meta-inflammation | Chronic, low-grade inflammation associated with energy excess and insulin resistance |
| Glycation | Non-enzymatic reaction where sugars bind to proteins or fats |
| AGEs | End products of glycation that can accumulate and disrupt tissue function |
| RAGE | Receptor that activates inflammatory signals after AGE binding |
| HbA1c | Measure of average glucose pressure over approximately 2-3 months |
| TCR | Dietary strategy aimed at lower glucose load and more stable glucose levels |
Why glycation and meta-inflammation reinforce each other
Section titled “Why glycation and meta-inflammation reinforce each other”In metabolic dysfunction, there is often more glucose pressure (higher average glucose and/or more spikes) and more oxidative stress. This accelerates glycation and AGE formation. AGEs can in turn activate inflammatory pathways (via RAGE) and thus reinforce meta-inflammation.
Glycation and immune function
Section titled “Glycation and immune function”Chronic hyperglycemia and higher glycation load are associated with less effective immune function. This may manifest as:
- Less robust initial defense (neutrophils and macrophages that clear pathogens less effectively)
- Delayed wound healing
- A paradox: more inflammatory activity in the body, yet less effective defense against infections
This vulnerability is usually more pronounced in diabetes or significant insulin resistance, especially when poor sleep, stress, smoking, or micronutrient deficiencies are also present.
TCR as a recovery strategy
Section titled “TCR as a recovery strategy”TCR typically reduces the supply of rapidly available glucose and diminishes glucose spikes. This can lead to:
- Lower glucose pressure (often also improvement in HbA1c)
- Decreased triglycerides and liver fat in many people
- Reduced need for high insulin levels
- More favorable energy regulation and satiety, making fat loss more achievable
Practical recovery plan (6-12 weeks)
Section titled “Practical recovery plan (6-12 weeks)”1. Start with the basics
Section titled “1. Start with the basics”- Eat unprocessed or minimally processed foods
- Limit sugary drinks and refined carbohydrates
- Have 2-3 protein-rich meals per day
- Exercise daily and plan strength training 2-3 times per week
2. Reduce glycation and AGE triggers
Section titled “2. Reduce glycation and AGE triggers”- Choose cooking, steaming, poaching, or stewing more often
- Limit frequent and intense grilling or deep-frying
- Avoid charring and excessive browning
3. Ensure recovery conditions
Section titled “3. Ensure recovery conditions”- Sleep: aim for regularity and adequate duration
- Stress: plan recovery moments and reduce chronic overload
- Quitting smoking and moderating alcohol (or temporarily avoiding it) almost always helps
4. Evaluate after 6-12 weeks
Section titled “4. Evaluate after 6-12 weeks”Look at waist circumference, weight, blood pressure, energy, sleep, hunger, and recovery. Consider lab trends (HbA1c, triglycerides, HDL, liver enzymes) if appropriate.
Monitoring: simple anchors
Section titled “Monitoring: simple anchors”You don’t need to measure everything. A few anchors often provide enough direction:
- Waist circumference and weight (trend, not the daily number)
- Blood pressure (average of multiple measurements)
- HbA1c (trend) and possibly fasting glucose
- Triglycerides and HDL cholesterol
- Subjective: energy, hunger/cravings, fitness, muscle strength, wound healing, and infection susceptibility
When to be extra cautious
Section titled “When to be extra cautious”When in doubt, take a safe, stepwise approach and consult with your healthcare provider.
Summary
Section titled “Summary”- Meta-inflammation is low-grade inflammation due to metabolic dysfunction
- Glycation leads to AGEs; AGEs can reinforce inflammation and oxidative stress
- Higher glucose pressure can dysregulate immune function and delay wound healing
- TCR can support recovery through lower glucose load and fewer spikes
- Combine diet with strength training, daily movement, sleep, and stress reduction
- Gentler cooking methods can reduce dietary AGE load
Veelgestelde vragen
What is meta-inflammation?
Meta-inflammation is a chronic, low-grade inflammatory state that develops with metabolic dysfunction (insulin resistance, fatty liver, visceral fat, dyslipidemia). It is not an acute infection-related inflammation, but a prolonged smoldering process that undermines energy, recovery, and tissue function.
What are AGEs and why are they important?
AGEs (advanced glycation end products) are the end products of glycation - a chemical process where sugars bind to proteins and fats. AGEs can enhance inflammation and oxidative stress through the RAGE receptor, creating a vicious cycle.
How do glycation and meta-inflammation reinforce each other?
In metabolic dysfunction, there is often more glucose pressure and oxidative stress. This accelerates glycation and AGE formation. AGEs in turn activate inflammatory pathways (via RAGE), thereby reinforcing meta-inflammation. Diet can also contribute: high-temperature cooking methods create more dietary AGEs.
What is TCR and how does it help?
TCR (therapeutic carbohydrate restriction) reduces the supply of rapidly available glucose and diminishes glucose spikes. This can lead to lower glucose pressure, decreased triglycerides and liver fat, reduced need for high insulin levels, and more favorable energy regulation.
When is extra caution needed with TCR?
When using insulin or sulfonylureas (hypoglycemia risk), during pregnancy or breastfeeding, with chronic kidney disease, underweight or eating disorder vulnerability. When in doubt, consult with your healthcare provider.
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