Since writing about inflammation in Eat to Beat Illness and my last book Healthy High Protein, I’ve become fascinated by how this one process connects so many of the health issues I’ve seen in thousands of patients over my career.

On the one hand, inflammation is brilliant, it helps us fight infections, repair injuries, and clear out damaged or cancerous cells. But when it doesn’t switch off or is constantly triggered, it becomes a slow burn in the background, driving heart disease, cancer, dementia, and even daily struggles like joint pain, gut problems, poor sleep, skin issues, and fatigue.

The good news? Food gives us a direct way to influence it. Every time we sit down to eat, we can either fan the flames or gently cool them.

In this episode, we explore:

🧬 What inflammation actually is (and the early warning signs of too much)

🥗 The science and benefits of an anti-inflammatory diet

🥑 My top 10 anti-inflammatory foods you can start eating today

🥩 Controversial takes on meat, dairy, and foods to limit

📊 How we measure inflammation, including our new “inflammation score” on the app

This is your practical guide to cooling chronic inflammation and protecting your long-term health, starting with what’s on your plate.

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