Anti-Inflammatory Eating
A Practical Guide to Food as MedicineBy Cole Castillo
Length5h 24m
About this audiobook
In the winter of 2018 a forty-one-year-old graphic designer sat in a cramped clinic on Divisadero Street having just spent twelve hundred dollars on a functional medicine workup.
The results told her to cut out gluten, dairy, sugar, eggs, soy, corn and nightshades. She did exactly that for six weeks. She bought the fourteen-dollar gluten-free bread. She swapped her morning latte for eight-dollar turmeric lattes from a cafe that played indie folk too loud. She followed every rule.
She still woke up every morning with fingers swollen like sausages.
*I just want one morning where I can button my shirt without wincing.* Her voice cracked on the word *one*.
This book opens with that failure, and with the author's admission that he had handed out those same lists for years and watched them fail half the people who walked through his door.
What replaces the list is a method. A food diary designed to find your own triggers rather than somebody else's. A three-week washout that is described honestly, including the day in the middle of it when most people want to quit and what that day actually feels like. A structured reintroduction process, one food at a time, with the timings and the record-keeping set out plainly, because a reintroduction done badly tells you nothing.
Along the way: what inflammation actually feels like as opposed to what it looks like on a panel; how the gut is involved and how much of the popular account of that is oversold; label reading; the cooking methods that matter more than the ingredient swaps; and a chapter on the parts that are not food at all — sleep, stress, and the limits of what a diet can be asked to fix.
The second half is practical. Fifteen-minute breakfasts. A mason-jar lunch system for people who eat at a desk. Dinners that do not require cooking twice for one household. Snacks and sweets. And a chapter on a drink most readers are overlooking.
This is a book about testing rather than believing, written by somebody who stopped believing first.
Audiobook details
GenreHealth and Wellness, Self-Help
Length5 hrs 24 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
LanguageEnglish
Table of contents
1Dedication
2Introduction
3Chapter 1 - The Day I Stopped Believing in Anti-Inflammatory Diets
4Chapter 2 - What Inflammation Actually Feels Like (It’s Not Just Joint Pain)
5Chapter 3 - Your Gut’s Eviction Notice: How Modern Food Lit the Match
Show all chaptersShow less
6Chapter 4 - The Inflammation-Food Diary: Your First Diagnostic Tool
7Chapter 5 - The Three-Week Washout: Hitting Reset Without Starving
8Chapter 6 - The Day You Want to Quit: Handling the First 72 Hours
9Chapter 7 - What Your Grandma Knew: Cooking Methods That Calm the Body
10Chapter 8 - Reading Labels Like a Nutritionist: The 5-Ingredient Rule Nobody Tells You
11Chapter 9 - The Reintroduction Game: Testing Foods One Bite at a Time
12Chapter 10 - When It’s Not Just Food: The Stress Connection
13Chapter 11 - Month Two: Building Your Anti-Inflammatory Plate for Life
14Chapter 12 - Breakfasts That Fight Fire: 15-Minute Morning Rituals
15Chapter 13 - Lunch on the Run: The Mason Jar Strategy
16Chapter 14 - Dinner That Doesn’t Divide the Family
17Chapter 15 - Snacks and Sweets That Don’t Betray You
18Chapter 16 - The Drink You’re Overlooking: Herbal Tonics and Teas
19Chapter 17 - Navigating the Restaurant Menu: The 80/20 Rule in Practice
20Chapter 18 - Supplements: Only Three You Might Need (And Two You Don’t)
21Chapter 19 - When Life Happens: The Three-Day Reboot After a Flare
22Chapter 20 - Cooking for One Without Waste
23Chapter 21 - The $200 Pantry Makeover: Six Ingredients That Change Everything
24Chapter 22 - The 8-Week Graduation: What You’ll Know About Your Body That Nobody Else Does
25Conclusion
26About the Author
27The End
28About the Author
29Also by Cole Castillo
30Acknowledgements
31A Note from the Author
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