Reduce Inflammation with Golden Milk

four pack revolution golden milk

Golden Milk Fights Inflammation

Golden milk is a great way to get the anti-inflammatory benefits of turmeric (pictured below) on a daily basis. Drink it before bed to aid in relaxation and help boost the immune system while you’re sleeping.

Golden milk can also be used as a base for protein smoothies or drunk straight at any time of the day.

Golden Milk Ingredients
This golden elixir contains multiple ingredients, each with powerful medicinal benefits:

Golden milk spices

Ginger, pepper, cinnamon, turmeric.

  • Turmeric: This bright yellow spice contains curcumin (up to 3% by weight). Numerous studies have linked turmeric with wide-ranging anti-inflammatory effects. In addition to reducing inflammation, curcumin has also been shown to support brain and joint health.
  • Ginger: A natural anti-inflammatory, ginger can help relieve symptoms of arthritis, bursitis, and other musculoskeletal ailments.
  • Black Pepper: Black pepper contains piperine, which enhances the absorption and anti-inflammatory effects of turmeric. Black pepper also contributes a number of essential nutrients, including manganese, iron, and vitamin K.
  • Cinnamon: This antioxidant-rich spice may reduce the risk of heart disease by reducing levels of LDL cholesterol and triglycerides. It also improves insulin sensitivity (this is a good thing) and lowers blood sugar levels.

How to Make Anti-Inflammatory Golden Milk

Prep time: 2-5 min
Cook time: 15 min


  • 8 cups of milk of your choice (almond, coconut, or dairy)
  • 2 tsp turmeric powder or 2” fresh, minced turmeric root (or combo of both)
  • 1-2 tsp ginger powder or 1-2” fresh, minced ginger root (or combo of both)
  • 1 tsp cinnamon
  • 1/2 tsp black pepper
  • 1/2 tsp vanilla
  • Pinch cayenne pepper (optional)


  • If using fresh turmeric and ginger root, slice thin or mince.
  • Add all the ingredients, including milk, into a sauce pan and heat for 10-20 minutes over medium heat until hot, but not boiling.
  • Strain mixture into a large resealable container using a fine mesh strainer.
  • Drink immediately or store in the refrigerator for up to three days.

Notes: This is a very easy recipe that’s virtually impossible to mess up. I’ve made this with fresh turmeric and ginger root, powdered turmeric and ginger powder, and a combination of both.

The dosage of turmeric used in studies showing therapeutic benefit is one gram or one level teaspoon of powdered turmeric. Feel free to double or triple the amount of each ingredient based on personal preference.

Tip: With the help of a small funnel, the empty container of milk can become a convenient storage container.

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