🔥 Inflammation & joint pain

Cryogenix's home turf. Every card here ends in the studio. Every entry below has the amount, the timing, who should skip it, and an honest evidence grade: Strong means consistent trials, Moderate a real but modest effect, Modest small or mixed trials, Traditional long use and thin evidence.

Move the joint every dayStrong

Cartilage has no blood supply; motion is how it feeds. 20 minutes of walking or cycling beats rest for arthritic knees.

The anti-inflammatory plateModerate

Olive oil, fatty fish 2–3× a week, berries, leafy greens, nuts. Cut fried food, added sugar and most packaged snacks.

We carry itBodyHealth Greens + Reds — at the Cryogenix front desk in Palm Harbor.

How to make itBuild it: half the plate greens and color, a palm of salmon or sardines, a thumb of olive oil, a fist of berries or sweet potato.

Omega-3 (EPA + DHA)Moderate

2–3 g a day combined. Count EPA+DHA on the label, not the "fish oil" number. Freeze the capsules to kill the burps.

Skip ifHigh doses with blood thinners; stop 1–2 weeks before surgery.

We carry itBodyHealth Omega 3 · Vital Pro Advanced Omega Fish Oil — at the Cryogenix front desk in Palm Harbor.

Curcumin (turmeric extract)Moderate

500–1000 mg a day with black pepper or in a phytosome form, with a meal that has fat. Knee arthritis trials rival ibuprofen at 8 weeks. Plain turmeric powder barely absorbs.

Skip ifBlood thinners, gallstones, iron deficiency (it binds iron), before surgery.

How to make itGolden milk: 1 cup milk of choice, ½ tsp turmeric, pinch of black pepper, ¼ tsp cinnamon, ½ tsp coconut oil; warm and whisk, honey to taste.

GingerModest

1–2 g a day. Arthritis pain, modestly.

BoswelliaModest

300–500 mg, 2–3× a day. Osteoarthritis pain and function in several trials.

Tart cherryModest

See Sleep. Also lowers markers of inflammation.

Cold for the flare, heat for the stiffnessModerate

10–15 minutes of cold on a hot, swollen joint. Warmth before you move a stiff one.

In the studioWhole-body cryo (the whole-system ice pack) · Red light (tissue repair at the joint) · Aspen laser (deep and targeted)

Epsom salt bathTraditional

20 minutes. The warm water helps; magnesium absorbing through skin is not proven.

Body weightStrong

Every pound off is about 4 pounds less on each knee per step.

In the studioCryoSlimming · Laser lipo — they move the fat; the kitchen keeps it off

Ezra · your coach

Want this read against your day, not a page?

Ezra is the coach in the CRx Coach app. She knows how you slept, what you ate and what hurts, and she brings the right one of these up at the right moment. Two weeks free, no card.

Start my free 2 weeks →

The rules Ezra keeps

Sleep, food, movement, water and the studio come before any supplement. Supplements are last on every list.
Never above label amounts. Never "double up."
On medication? Name the interaction every time, or say "check with your pharmacist."
Pregnant, breastfeeding, kidney or liver disease, bleeding disorder, surgery coming up: doctor first.
No cure, treat or "boost" language. "May help," "supports," "many people find."
Red flags are not remedy territory: chest pain, the worst headache of your life, blood in stool, unexplained weight loss, low mood for two weeks, thoughts of self-harm. Those go to your doctor (988 for a crisis).

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