Chronic inflammation is something many of our clients struggle with — often without realizing it. It can show up as persistent pain, low energy, poor recovery, brain fog, stiff joints, or stalled progress in the gym. And while it may feel complex, this is the key message to share with your clients: they are not powerless.
I often remind fellow coaches: education builds awareness, but action drives adaptation. So let’s focus on practical, sustainable strategies that support inflammation management — without extreme diets, fear-based rules, or unrealistic expectations.
Think of these foods as foundational tools that support joint health, cardiovascular function, immune resilience, and recovery.
Healthy Fats
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Extra virgin olive oil
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Avocados & avocado oil
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Nuts & seeds
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Fatty fish (salmon, sardines, mackerel)
Colorful Fruits & Vegetables
A higher variety of plant foods increases antioxidant and phytonutrient intake, which helps counteract inflammatory stress.
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Berries, leafy greens, peppers, broccoli, squash, cherries
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Coaching goal: progress toward higher daily intake (not perfection)
Omega-3 Fatty Acids
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Fatty fish
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Flaxseed & chia seeds
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Omega-3 eggs
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Fish oil supplementation (refer clients to their healthcare provider)
Whole Grains & Fiber
Gut health plays a significant role in inflammation and recovery.
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Oats, quinoa, brown rice, barley
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Beans & lentils
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Fruits and vegetables rich in soluble fiber
Anti-Inflammatory Spices
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Turmeric (enhanced with black pepper)
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Ginger
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Cinnamon
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Garlic
Foods to Limit
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Sugary beverages
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Fried foods
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Processed & high-fat red meats
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Refined grains and ultra-processed snacks
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Excess alcohol
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Trans fats / hydrogenated oils
Practical Coaching
Encourage clients to focus on one change at a time:
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Add one anti-inflammatory food daily
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Replace one lower-quality choice per week
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Prioritize consistent movement (even low-intensity sessions support circulation and recovery)
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Reinforce sleep and stress regulation as part of the plan
Weekly Client Challenge (Coach-Approved)
✔️ Add one supportive food
✔️ Swap one inflammatory trigger
✔️ Move daily — quality over intensity
✔️ Monitor recovery, energy, and joint feedback
Clients don’t need perfection — they need consistency, context, and coaching.
The body is adaptable, resilient, and responsive when given the right inputs.
Remind them — and yourself:
They are not broken. They’re adapting.
And adaptation happens through small, intentional changes.
