How Chronic Inflammation Fuels Aging

How I’m building strength, resilience, and a longer life after 60 — and why small changes beat silent aging.

I fight disease with radiation beams.

But my fiercest battle? It’s personal: fighting to live not just longer but better — to thrive, not merely survive.

I watched too many patients lose their strength far earlier than they should have. I knew I had to fight for a different ending — for them and myself.

At over 60, I decided to walk a different path.

I now compete as a physique bodybuilder in the over-60 category, which forces me to apply science to my patients and myself.

Here’s what I’ve learned — in the clinic, the lab, and the gym.

1. The Power of Movement

Muscle is medicine.

Research shows that maintaining muscle mass predicts not just strength but survival.

I train with resistance exercises four to five days a week—heavy enough to stimulate growth and smart enough to avoid injury.

But that’s not enough.

Aerobic training, too — usually Zone 2 cardio — keeps my heart flexible, my mitochondria plentiful, and my endurance strong.

Split illustration of an older man lifting dumbbells indoors and cycling outside at sunrise, symbolizing strength and cardiovascular health.

Movement builds the body.

Sleep repairs it.

Together, they are the scaffolding of survival.

Exercising in Zone 2 Cardio
How You Can Optimize Your Performance and Health.medium.com

2. Mastering the Mind: Meditation, Tai Chi, and Qigong

Years ago, I treated mindfulness as optional.

Today, it’s as essential to me as protein or sleep.

Through meditation, Tai Chi, and Qigong, I’ve discovered a resilience that’s harder to measure but deeply felt: Lower inflammation, sharper focus, and deeper peace.

Mind and body, I’ve learned, are not separate goals.

They are one system.

A silhouette of a person practicing Tai Chi at sunrise in a misty, peaceful landscape, representing mindfulness and resilience.

3. Eating for Strength, Eating for Life

Competing as a physique athlete demands precision and humility.

I can’t afford the luxury of dietary myths.

I’ve shifted toward protein-rich, fiber-dense, whole-food eating:

Lean meats, legumes, and fermented foods
Colorful vegetables and fruits
Occasional fasting windows

A colorful plate featuring greens, salmon, beans, and sweet potatoes, representing a nutrient-rich, anti-inflammatory diet.

Nutrition is no longer just about vanity. (Okay, who am I kidding — it’s a little about vanity.)

It’s about building a resilient, anti-fragile body.

4. The Forgotten Pillar: Sleep

Improving my sleep hygiene has arguably been the highest-leverage move in my life.

If movement builds the body, sleep repairs it.

No screens an hour before bed.
A cool, dark room.
Regular sleep and wake times — even on weekends.

A cozy cabin glowing with warm light under a starry night sky, symbolizing the healing power of sleep and rest.

The Unseen Battle – How Chronic Inflammation Fuels Aging

Aging doesn’t begin in the body.

It begins when dreams fade into regret.

Or, as John Barrymore put it:

“A man is not old until regrets take the place of dreams.”

My dream is simple: to live—and help others live—with strength, clarity, and grace for as long as possible.

Author Dr. Michael Hunter (far right) in 2024 at the Emerald Cup Bodybuilding (Physique division) competition, showcasing strength and commitment to health after 60. — The author (on the right) in 2024.

Final Thoughts – How Chronic Inflammation Fuels Aging

I’m not perfect.

I’m not special.

I’m simply a practitioner — a scientist of my own aging body.

And if you’re reading this, you are too.

Aging is inevitable.

But thriving into our later years? That’s a choice — a choice we can start making today.

Images created by ChatGPT4o.

Thank you for reading “How Chronic Inflammation Fuels Aging — and 4 Ways to Cool It Down.”

Is Hidden Inflammation Sabotaging Your Health?

Drop Inflammation With This Strategy