In Day 3 of the Shift with CJ podcast, this episode helps you understand what inflammation really is, the difference between acute and chronic inflammation, how it impacts fat loss and hormones, and what you can start doing today to heal from the inside out.

What You’ll Learn:

What Inflammation Actually Is CJ uses simple metaphors to explain how acute inflammation is a healing signal from the body (like when you stub your toe), while chronic inflammation is like an unwanted houseguest who refuses to leave—and slowly wrecks the place. Chronic inflammation messes with hunger hormones like insulin and leptin, making fat loss harder and hunger constant.

Top Causes of Inflammation

• Processed seed oils (canola, sunflower, peanut)
• Sugar and its hidden forms (e.g., high fructose corn syrup)
• Refined carbs (pastries, bread, sugary snacks)
• Alcohol
• Processed meats (bacon, sausages)

CJ’s Approved Cooking Fats For cooking, switch to stable fats like coconut oil, ghee, or butter. When eating out, ask for food cooked in olive oil or ghee instead of vegetable oils.

Foods That Heal Inflammation and Burn Fat Nature has given us plenty of inflammation-fighting, fat-burning foods:

• Avocados: rich in healthy fats that support metabolism
• Berries: full of antioxidants that stabilize blood sugar
• Apples & pears: fiber-rich for satiety
• Grapefruit: helps reduce appetite via GLP-1
• Sweet potatoes: steady your blood sugar
• Cruciferous veggies (broccoli, cauliflower): loaded with nutrients
• Chili peppers: boost metabolism
• Wild-caught salmon & fatty fish: loaded with omega-3s
• Apple cider vinegar: improves insulin sensitivity
• Matcha and green tea: rich in antioxidants
• Greek yogurt (if tolerated): supports gut health
• Nuts like pistachios and macadamias: nutrient-dense, but best kept to 10 per serving

Key Takeaways:

1. Inflammation is a signal, not the enemy. Acute inflammation heals. Chronic inflammation harms.
2. What you eat matters. Cooking oils, added sugars, and processed foods are major inflammation triggers.
3. Hormones are involved. Chronic inflammation distorts hunger and fullness signals, making it harder to lose weight.
4. Nature has answers. Whole foods with fiber, antioxidants, and healthy fats can dramatically reduce inflammation.
5. Bloating is a symptom. If you feel gassy, heavy, or inflamed, your gut and metabolism are asking for a reset.

5 Things to Start Doing Today:

1. Audit your pantry. Remove seed oils, processed meats, and sugary snacks. Replace them with clean alternatives.
2. Switch your cooking oils. Use ghee, butter, or coconut oil at home and ask restaurants to avoid vegetable oils.
3. Add inflammation-fighting foods to your meals. Aim for at least 3 from CJ’s list each day (e.g., berries, salmon, cruciferous veggies).
4. Start your meals with a shot of apple cider vinegar and lemon. Do it 20–30 minutes before eating to stabilize blood sugar.
5. Track what you eat for a few days. Reflect on how foods make you feel—bloating, mood, energy—and start connecting the dots.

Final Thought: Inflammation isn’t the enemy—it’s a signal that your body needs support. Start listening to it, nourishing it, and healing it one choice at a time