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The Anti-Inflammatory Diet

Foundation Principle

"Every meal is either adding fuel to the inflammatory fire or helping to extinguish it." — Dr. Sarah Chen

Why Diet Matters

Bram's pre-recovery diet was a disaster:

Meal Typical Choice
Breakfast Coffee and donuts from gas station
Lunch Fast food from the truck
Dinner Frozen pizza, canned soup, takeout
Vegetables "Ketchup counts, right?"
Drinks 2–3 beers most nights

When Dr. Chen reviewed his food diary: "We're going to change this. And I know you're going to hate it at first."

She was right. But she also explained why each change mattered, which made all the difference.

Understanding Inflammatory Foods

The Fuel for Your Fire

Processed foods and sugar:

  • Spike insulin levels, creating metabolic stress1
  • Feed systemic inflammation through multiple pathways
  • May feed fungal/yeast overgrowth in gut
  • Deplete nutrients needed for healing
  • Create blood sugar swings that worsen fatigue

Gluten:

  • Can be cross-reactive with mold antibodies (body mistakes gluten proteins for mycotoxins)2
  • Increases intestinal permeability ("leaky gut")3
  • Common trigger for inflammatory responses
  • Even without celiac disease, many inflammatory conditions improve without gluten

Dairy (especially conventional):

  • A1 casein (in most cow's milk) is inflammatory for many people4
  • Lactose can feed bacterial overgrowth
  • Often contains hormones and antibiotics
  • Common allergen/sensitivity

Inflammatory oils:

  • Canola, vegetable, soybean, corn oils
  • High in omega-6 fatty acids (pro-inflammatory)
  • Often oxidized during processing
  • Disrupt omega-3/omega-6 balance (should be ~1:1, typical American diet is 20:1)5

Alcohol:

  • Stresses liver detox pathways
  • Increases gut permeability6
  • Disrupts sleep architecture
  • Directly inflammatory
  • Depletes B vitamins and magnesium

Phase 1: Elimination (Weeks 1–4)

What to Remove

Foods to Eliminate

Completely remove for minimum 4 weeks:

  • All processed/packaged foods
  • Added sugars (including "natural" sugars like honey, maple syrup)
  • Gluten (wheat, barley, rye, and hidden sources)
  • Dairy (milk, cheese, yogurt, butter)
  • Inflammatory oils (canola, vegetable, soybean, corn)
  • Alcohol (all forms)
  • Fast food and restaurant food (can't control ingredients)

The First Week Reality

The first week was brutal for Bram. He felt deprived, irritable, and constantly hungry.

His usual gas station stop became awkward:

  • Greek yogurt? Dairy.
  • Sandwich? Gluten.
  • Protein bar? Sugar and processed ingredients.
  • Energy drink? Liquid sugar.

He grabbed hard-boiled eggs and an apple, walked out feeling like he'd failed at breakfast.

This is normal. Your body is addicted to the blood sugar rollercoaster. It takes about two weeks to adapt to stable energy from real food.

Week 2: The Turning Point

By week two, something shifted:

  • Constant hunger faded
  • Energy became more stable—no more 2 PM crashes
  • Food started tasting different

An apple was sweet. Like, actually, naturally sweet. Chicken had flavor without needing sauce. Brussels sprouts were delicious, not bitter.

Taste Bud Recalibration

When you eat sugar and processed foods constantly, you stop tasting real food properly. Your palate adapts to artificial flavors and excessive sweetness. Give it 2–3 weeks—real food will taste dramatically better.

Phase 2: Addition (Weeks 4–12)

Once inflammatory foods are out, add targeted healing foods.

Meal planning saves time and money!

Fatty Fish: Omega-3 Powerhouse

Target: 3 servings per week minimum

Best choices:

  • Wild-caught salmon
  • Sardines (fresh or canned in water)
  • Mackerel
  • Anchovies
  • Herring

Why it matters:

  • EPA and DHA (omega-3 fatty acids) directly reduce inflammatory cytokines7
  • Studies show significant reduction in joint pain and stiffness8
  • Supports brain health (reduces neuroinflammation from mold)
  • Improves cell membrane function

Bram's Go-To Salmon Recipe

  1. Pat salmon dry
  2. Coat with olive oil
  3. Season with salt, pepper, garlic powder
  4. Grill skin-side down for 6 minutes
  5. Flip for 2–3 minutes
  6. Squeeze fresh lemon over top

Simple. Delicious. Healing.

Grilled salmon with vegetables - an anti-inflammatory meal

Colorful Vegetables: The Phytonutrient Spectrum

Target: Every meal should have vegetables

Purple/Red (Anthocyanins):

  • Berries, purple cabbage, beets, red onion
  • Powerful antioxidants9
  • Reduce oxidative stress
  • Support cognitive function

Cruciferous (Sulforaphane):

  • Broccoli, cauliflower, Brussels sprouts, kale
  • Support liver detoxification (Phase 2 enzymes)10
  • Anti-cancer properties
  • Reduce inflammation

Leafy Greens (Magnesium, Folate):

  • Kale, spinach, arugula, Swiss chard
  • Magnesium for muscle and nerve function
  • Folate for DNA repair and methylation
  • Chlorophyll supports detoxification

Bram's Vegetable Breakthrough

"I've been missing out for 45 years." — After his first batch of properly roasted Brussels sprouts

The technique:

  • Cut Brussels sprouts in half
  • Toss with olive oil and sea salt
  • Roast at 425°F for 25–30 minutes, stirring once
  • Edges should be crispy and caramelized

Turmeric and Ginger: Nature's NSAIDs

Dr. Chen was emphatic: "These aren't optional. They're medicine disguised as spices."

Curcumin (from turmeric):

  • Inhibits COX-2 enzyme (same mechanism as pharmaceutical NSAIDs)11
  • Reduces multiple inflammatory pathways
  • Studies show effectiveness comparable to ibuprofen for joint pain12
  • Neuroprotective (helps with brain fog)

Gingerol (from ginger):

  • Anti-inflammatory and antioxidant13
  • Reduces muscle pain and soreness
  • Supports digestion
  • Reduces nausea

Critical Detail

Black pepper with turmeric always. Piperine (in black pepper) increases curcumin absorption by 2000%.14 Without it, most curcumin passes through unabsorbed.

Golden Milk Recipe:

  • 2 cups coconut milk (full-fat)
  • 1 tsp turmeric powder
  • 1/2 tsp ginger powder
  • 1/4 tsp black pepper
  • 1 tsp raw honey (optional, after initial elimination phase)
  • Pinch of cinnamon

Heat gently, whisk until smooth, drink warm. Bram drank this every evening.

Bone Broth: Liquid Gold

Why bone broth matters:

  • Rich in collagen, gelatin, and glycine15
  • Provides amino acids for cartilage repair
  • Contains glucosamine and chondroitin (joint support)
  • Supports gut lining (common issue with mold illness)16
  • Easy to digest when appetite is low

Bram's Sunday Bone Broth Ritual:

  1. Collect bones from week's meals (chicken carcasses, beef bones)
  2. Place in large pot or slow cooker
  3. Add: celery, carrots, onion (rough chopped), garlic, bay leaves
  4. Add 2 tbsp apple cider vinegar (helps extract minerals)
  5. Cover with water
  6. Simmer 24 hours (slow cooker on low)
  7. Strain, portion into jars

One cooking session = meals for the week.

Usage: 8 oz twice daily—morning and evening, hot, with sea salt.

The Meal Prep System

Sunday Afternoon (2–3 hours)

Time Task
2:00 PM Start bone broth in slow cooker
2:15 PM Prep vegetables (wash, cut, portion for roasting)
2:30 PM Season and grill proteins (chicken, salmon, beef)
3:00 PM Roast vegetables while proteins rest
3:45 PM Hard-boil eggs
4:00 PM Portion everything into containers
4:30 PM Make golden milk concentrate for the week
Monday 2:00 PM Strain and jar bone broth

Total active time: About 2.5 hours for a week of healing food

Investment: $60–80 for organic, high-quality ingredients

Return: Energy, reduced pain, faster healing, mental clarity

Need More Structure?

For detailed meal plans, shopping lists, and batch cooking schedules, see the Meal Planning Guide.

Sample Day

Breakfast:

  • Scrambled eggs (2–3) with sautéed vegetables and ground beef
  • Avocado half
  • Mushroom coffee (lion's mane + cordyceps)
  • Supplements

Lunch:

  • Grilled salmon over mixed greens
  • Olive oil and lemon dressing
  • Roasted sweet potato

Dinner:

  • Grass-fed beef patty (no bun)
  • Roasted Brussels sprouts and broccoli
  • Side of bone broth
  • Golden milk for dessert

Snacks (if needed):

  • Hard-boiled eggs
  • Raw vegetables with guacamole
  • Apple with almond butter
  • Handful of walnuts

Social Challenges

Eating Out

Restaurants became minefields. Everything has gluten, dairy, or inflammatory oils.

Bram's strategies:

  • Call ahead and ask about ingredient modifications
  • Order simply: grilled protein + vegetables + olive oil
  • Skip the bread basket (hardest part)
  • Bring own salad dressing if needed
  • Accept paying restaurant prices for basic food

Social Pressure

"One beer won't kill you." "You're being extreme." "Life's too short to eat like that."

Bram learned to have a simple script:

"I'm healing from a serious health condition. This diet is medicine for me. I appreciate you respecting that."

Most people backed off. Some didn't. Bram learned who his real friends were.

The 80/20 Rule (Month 4+)

Once solidly improved, Dr. Chen introduced flexibility:

"If you're eating clean 80–90% of the time, the occasional 10–20% won't derail you. But know your triggers. If gluten makes you feel terrible for three days, maybe that's not worth it."

Bram's balance:

  • Strict during the week
  • Slightly flexible on weekends
  • Complete avoidance of gluten (his biggest trigger)
  • Occasional dairy (didn't bother him much)
  • Rare alcohol (special occasions only, quality over quantity)

The Inflammation Response

The objective improvements were undeniable:

Timeframe Changes
Week 2 Hands less swollen, especially after eliminating gluten and dairy
Week 3 Digestive issues gone—no more bloating, no more afternoon food coma
Week 4 Energy levels stabilized—clear thinking all day, not just mornings
Month 2 CRP dropped significantly on retest
Month 3 Pain levels consistently 3–4/10 instead of 7–8/10

Quick Reference: Yes/No Lists

Always Yes

  • Wild-caught fatty fish
  • Grass-fed/pasture-raised meats
  • All vegetables (especially cruciferous and colorful)
  • Healthy fats (olive oil, avocado, coconut oil)
  • Bone broth
  • Herbs and spices (especially turmeric, ginger)
  • Berries (low-sugar fruits)
  • Nuts and seeds (moderate amounts)
  • Eggs (pasture-raised)

Always No (During Elimination)

  • Processed foods (anything in a package with ingredients you can't pronounce)
  • Added sugars (all forms)
  • Gluten grains (wheat, barley, rye)
  • Dairy products
  • Industrial seed oils (canola, vegetable, soybean, corn)
  • Alcohol
  • Fast food

Test Later (Reintroduce One at a Time)

  • Gluten-free grains (rice, quinoa, oats)
  • Legumes (beans, lentils)
  • Nightshades (tomatoes, peppers, eggplant)—inflammatory for some
  • Grass-fed dairy (butter, ghee, hard cheeses)
  • Coffee (inflammatory for some, fine for others)

The Bottom Line

"I spent 20 years eating whatever was convenient," Bram wrote. "Gas station breakfasts, fast food lunches, frozen dinners. My body was screaming for nutrients and getting garbage.

"Now I spend 2.5 hours on Sunday making real food for the week. My grocery bill is higher. My energy is higher too. My pain is lower. My brain works again.

"The math is simple: invest a little time and money in quality food, or pay with your health. I tried the second option. I don't recommend it."

Continue to Supplement Protocol or return to Protocols Overview

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