Dr. Will Bolsiewicz distinguishes between life-saving acute inflammation (fighting infection, healing injury) and detrimental chronic low-grade inflammation. The latter is a constant, damaging immune response likened to a “forever war” inside the body, which is at the root of many modern diseases.
The body is designed for the immune system to perform maintenance and repair work at night. This prevents it from crippling your energy and focus during the day. This nocturnal activity is why delayed onset muscle soreness is often most pronounced in the morning after a workout.
While you inherit a small fraction of your genetics from your parents, the vast majority of your genetic material comes from the 38 trillion microorganisms in your gut. This microbial DNA is dynamic and shaped by your environment and lifestyle choices, giving you significant influence over your genetic expression.
The gut barrier is a single cell layer protecting your immune system. When it weakens (leaky gut), food particles and toxins cross over into the bloodstream, triggering a 24/7 immune response. This constant, low-level battle is the primary driver of chronic low-grade inflammation throughout the body.
Dr. Bolsiewicz reframes major depression not as a purely psychological issue, but as a physiological condition rooted in inflammation. He states with "total clarity" that depression, along with neurodegenerative diseases like Alzheimer's and Parkinson's, is a manifestation of chronic inflammation affecting the brain.
If you experience gas and bloating from beans, it’s not because the beans are bad for you; it's because your gut microbiome lacks the strength to digest their dense fiber. Treat your gut like a muscle: start with small amounts and gradually increase your intake to build its capacity.
When you cook and then cool starchy foods like beans, potatoes, or bread, you create "retrograde starch." This process transforms simple carbohydrates into complex resistant starches, which are a powerful food for your gut bacteria. This enhances the food's nutritional quality and lowers its glycemic index.
Instead of adhering to a strict diet label like vegan or pescatarian, Dr. Bolsiewicz advises focusing on nutrient quality. A gut-healthy, anti-inflammatory diet is achieved by consistently consuming these four "workhorses," which support the microbiome and calm the immune system, regardless of the diet's name.
The evolutionary "fight or flight" response floods the body with hormones like cortisol to handle immediate threats. This life-saving mechanism comes at a cost: it diverts resources away from non-essential functions like digestion. Chronic stress therefore leads to a chronically sacrificed and weakened gut.
Unhealed trauma keeps the body's sympathetic nervous system in a constant state of "fight or flight." This chronic stress continuously weakens the gut microbiome and immune system, undermining any benefits from healthy eating, exercise, or sleep. Healing trauma is therefore a prerequisite for physical healing.
Studies of children adopted before age two, who have no conscious memory of the event, reveal they have less diverse and more inflammatory gut bacteria years later. This proves the body "keeps the score" of traumatic events, embedding the stress response into our physiology and impacting long-term health.
Activities like prayer, meditation, or synchronized singing are not just psychological comforts; they activate the parasympathetic nervous system via the vagus nerve. This is the body's "rest, digest, and heal" mode, providing a direct physiological counterbalance to the damaging effects of chronic stress.