Anti-Inflammatory Eating
A Practical Guide to Food as MedicineBy Cole Castillo
Length5h 23m
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 23 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateSep 15, 2026
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
Mostrar todos os capítulosVer menos
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
26The End
27About the Author
28Also by Cole Castillo
29Acknowledgements
30A Note from the Author
The Complete Herbal (Annotated)Nicholas Culpeper29h 8m4.5 (1.4K)$2 · $0.00
A Plague Upon Our HouseScott W. Atlas MD10h 37m4.5 (3.4K)$20 · $0.00
The Cancer CodeDr. Jason Fung10h 48m4.5 (5.3K)$29 · $0.00
The Gift of TherapyIrvin Yalom7h 39m4.5 (38.8K)$26 · $0.00
EarlySarah DiGregorio9h 47m4.5 (1.3K)$29 · $0.00
Bottle of LiesKatherine Eban14h 25m4.4 (12K)$33 · $0.00
The 36-Hour DayNancy L. Mace, Peter V. Rabins17h 13m4.4 (9.2K)$28 · $0.00
FlooredSara Reardon10h 36m4.5 (1K)$29 · $0.00
Radical RemissionKelly A. Turner9h 26m4.4 (8.1K)$29 · $0.00
The Sinatra SolutionStephen T. Sinatra MD9h4.5 (899)$20 · $0.00
The Songaminute ManSimon McDermott6h 12m4.5 (280)$24 · $0.00
Sometimes BrilliantLarry Brilliant12h 27m4.5 (954)$29 · $0.00
Live Your LifeAmanda Kloots, Anna Kloots10h 54m4.4 (13.7K)$29 · $0.00
All in Her HeadElizabeth Comen13h 25m4.4 (18.2K)$33 · $0.00
The Wisdom of Your BodyHillary McBride9h 14m4.4 (6.7K)$29 · $0.00
The Alzheimer's SolutionDean Sherzai, Ayesha Sherzai9h 47m4.4 (1.9K)$29 · $0.00
Rewire Your MindsetBrian Keane6h 49m4.5 (896)$23 · $0.00
Tuning The Human Biofield: Healing With Vibrational MedicineCENTER FOR SOUND THERAPY13h 28m4.4 (2.5K)$35 · $0.00
VaccinatedPaul A. Offit8h 30m4.4 (3.7K)$26 · $0.00
Hot and UnbotheredYana Tallon-Hicks10h 44m4.5 (600)$29 · $0.00
Learning to PrayJames Martin13h 24m4.5 (3.4K)$33 · $0.00
The Gospel according to Spiritualism (Translated)Allan Kardec14h 39m4.6 (3.9K)$5.70 · $0.00
Birdie & HarlowTaylor Wolfe7h 50m4.6 (6.5K)$26 · $0.00
CrossroadsKaleb Dahlgren7h 56m4.6 (4.9K)$26 · $0.00
Life on the BridgeKaelynn Partlow5h 40m4.6 (1.1K)$24 · $0.00
Keep Your Love OnDanny Silk9h 4m4.6 (8.1K)$10 · $0.00
The Tao of Joy Every DayDerek Lin10h 24m4.6 (762)$20 · $0.00
UndividedVicky Beeching9h 2m4.6 (1.3K)$29 · $0.00
HE CAN WHO THINKS HE CAN & OTHER BOOKS ON SUCCESSOrison Swett Marden5h 54m4.6 (1.2K)$1.99 · $0.00
Level UpRob Dial7h 42m4.6 (3.3K)$26 · $0.00
Burn the HaystackJennie Young, PhD9h 30m4.6 (543)$29 · $0.00
ACRES OF DIAMONDS: Our Every-day Opportunities (Wisdom & Empowerment Series) (Annotated)Russell Conwell2h 26m4.6 (1K)$2 · $0.00
Good InsideBecky Kennedy9h 55m4.5 (59.3K)$29 · $0.00
The Lost VoiceGreta Morgan8h 30m4.7 (285)$26 · $0.00
Stripped DownBunnie Xo8h 25m4.5 (32.9K)$26 · $0.00
UnthinkableJamie Raskin15h 8m4.5 (9.3K)$8 · $0.00
Wallace D. Wattles Ultimate Collection Wallace D. Wattles16h 53m4.6 (1.3K)$1 · $0.00
Inquire WithinIn-Q2h 18m4.6 (993)$16 · $0.00
Under His WingsEmily Compagno7h 16m4.6 (848)$22 · $0.00
Eat It!Jordan Syatt, Michael Vacanti4h 40m4.6 (1.5K)$20 · $0.00
You may also like
CharmidesPlato1h 13m3.8 (2K)$1.80 · $0.00
The Greatest SecretRhonda Byrne6h 20m4.0 (10.5K)$24 · $0.00
Waiting for ColumbusThomas Trofimuk10h 14m3.6 (1.8K)$20 · $0.00
Mating in CaptivityEsther Perel8h 35m4.2 (62.9K)$29 · $0.00
Health RevolutionMaria Borelius8h 58m4.0 (1.6K)$29 · $0.00
Buddha’s DietTara Cottrell, Dan Zigmond4h 33m3.8 (1.4K)$20
Think and Grow RichNapoleon Hill8h 49m4.3 (519.4K)$1 · $0.00
Negotiation as a Martial ArtCash Nickerson4h 54m3.9 (40)$33
SignalsDr. Saira Hameed10h 6m$29 · $0.00
Sacred Geometry of the SoulLuz Harper24m$14 · $0.00
The Real Science Behind NumerologyMia R. Wellington7h 16m$4.10 · $0.00
Secret seduction (translated)ROWAN BLAKE3h 31m$4.60 · $0.00
Problem Solving: Simple Strategies for Smarter Decisions in Daily Life (A Comprehensive Beginner's Guide to Rational Analysis & Creative Problem Solving)Mason g, Rocky Graham1h 51m$8.10 · $0.00
The Mysteries of LoveVictoria The Love Guru Foster5h 5m$6.40 · $0.00
Question Meditation—LIFEMichael Draksal28m$11 · $0.00
The Secret Language of LoveVictoria The Love Guru Foster7h 14m$6.40 · $0.00
NumerologyHarper B. Caldwell6h 21m$4.10 · $0.00
The Psychology of Hidden SignsDanniel Silva3h 21m$1.80 · $0.00
Clinical Echocardiography Review GuideJason J. Brancos16h 28m$11.50
Gut Health: A Holistic Approach to Healing the Gut MicrobiomeAllison Bins1h 14m$3.50 · $0.00