Brief Summary
Dr. Anshul Gupta shares his personal journey of overcoming chronic pain, fatigue, and other health issues through an anti-inflammatory diet and lifestyle. He outlines his daily routine, including specific recipes and practices, that helped him heal his body naturally.
- Anti-inflammatory tea and smoothie recipes
- Balanced, anti-inflammatory meals throughout the day
- Importance of consistency and lifestyle changes for reducing inflammation
My Health Struggles as a Doctor
Dr. Gupta recounts his experience with chronic pain, fatigue, and brain fog, which he struggled with despite being a doctor. Medical specialists couldn't find anything wrong with his labs, leaving him without answers or solutions. This led him to research inflammation and healing through food, which ultimately transformed his life.
The Turning Point: Discovering Functional Medicine
Dr. Gupta describes how, after feeling failed by the conventional medical system, he discovered functional medicine and learned about the impact of inflammation on the body. He made changes to his lifestyle, diet, and stress management, which led to significant improvements in his health. He lost 40 lbs, his energy increased, his mind cleared, and his skin healed, reversing his fatty liver.
Morning: Anti-Inflammatory Tea Recipe
Dr. Gupta shares his anti-inflammatory tea recipe, which includes warm water, turmeric powder, grated fresh ginger, lemon juice, extra virgin olive oil or coconut oil, and a pinch of black pepper. He explains that turmeric and ginger are powerful anti-inflammatory herbs that block the NF-κB pathway, while lemon juice and coconut or olive oil act as detox agents. This tea starts his day on the right track by reducing inflammation and cleansing toxins.
Breakfast: My Healing Smoothie Recipe
Dr. Gupta details his anti-inflammatory smoothie recipe, which includes protein powder (vegan or collagen, avoiding whey), soaked chia seeds and almonds, ginger, spinach, and fruits like blueberries, strawberries, or apple. He emphasises that this smoothie is not just a trend but a source of mitochondrial fuel, providing protein, good fats, fibre, antioxidants, and minerals to rejuvenate the body.
Healthy Snack Ideas Between Meals
For snacks between meals, Dr. Gupta recommends nuts and seeds, particularly pumpkin and sunflower seeds, roasted with sea salt and black pepper. These snacks fuel the body without raising blood sugar or causing inflammation.
Lunch: Anti-Inflammatory Balanced Meal
Dr. Gupta describes his lunch, which starts with a salad containing greens, cucumbers, tomatoes, and avocados. He then includes a protein source like lentils or chickpeas (or roasted chicken or fish for non-vegans) and a grain like brown rice or quinoa. He adds good fats such as extra virgin olive oil or A2 Indian ghee on top of the grains. This lunch is packed with vegetables, protein, fats, and carbohydrates to reduce inflammation.
Dinner: Light, Grain-Free, Early Meals
For dinner, Dr. Gupta avoids grains and aims to eat early, between 6:00 to 7:00 p.m., to allow for a 12-14 hour intermittent fasting window. He starts with a salad or sautéed vegetables like broccoli, onions, garlic, and greens, drizzled with olive oil. He then adds protein, such as lentil soup or beans, and good fats like avocado or nut butters.
Bedtime Routine for Better Sleep & Recovery
Dr. Gupta's bedtime routine involves turning off screens an hour before bed, reading a book, and meditating for 10-15 minutes. This helps him enter a deep sleep phase, improves sleep quality by increasing melatonin production, and reduces cortisol levels.
Timeline of My Transformation
Dr. Gupta shares his timeline of transformation, noting that within two weeks, he felt improvements in his gut health, reduced bloating and better bowel movements. Around three weeks, his energy and mood improved, and stress and anxiety levels decreased. By the fourth week, he had lost 8 lbs.
Final Message & My Inflammation Supplement
Dr. Gupta encourages viewers to implement the routine and shares that consistency is key to seeing results. He mentions his supplement, Inflamm, which contains herbs to reduce inflammation and supports the initial journey. He encourages viewers to share their experiences in the comments.
