The 30-Day Inflammatory Reset: A Complete Guide to Healing Your Immune System

by Josh Redd NMD MS MAPHB

A practical, science-based roadmap to identify and eliminate hidden inflammation—the root cause of chronic health issues—through diet, lifestyle changes, and environmental modifications that will help you reclaim your energy, clarity, and vitality in just thirty days.

From diabetes to cardiovascular issues, infertility to Alzheimer’s disease, chronic inflammation is an undiagnosed epidemic behind countless conditions. In his eight clinics, Dr. Josh Redd has spent years searching for the best protocols to reduce inflammation and now, the culmination of his research is The 30-Day Inflammatory Reset.

This comprehensive, actionable guidebook

- A comprehensive 30-day program that readers can start immediately, including activities, exercises, self-care treatments, therapies, and rethinking your diet for healing.
- Equal emphasis on both the consequences and causes of inflammation and practical solutions
- Coverage of often-overlooked causes like childhood trauma, environmental toxins, and excessive screen time.
- Ninety-four delicious anti-inflammatory recipes that make the program sustainable for breakfasts, drinks and smoothies, snacks, main dishes, and more.
- A systematic approach to identifying and addressing personal inflammation triggers.
- Clear explanations of how inflammation affects different body systems.

Whether dealing with ongoing health issues, seeking weight loss, or simply wanting to prevent future issues, The 30-Day Inflammatory Reset is at once a practical and transformative book to help you achieve better health, longevity, and overall well-being.

Genres: Health, Cookbooks, Nonfiction

272 pages, Hardcover

Published January 6, 2026

Reviews

[Tasha (the_clean_read_book_club) · Rating 5 out of 5]

The 30-Day Inflammatory Reset: A Complete Guide to Healing Your Immune System by Josh Redd is one of those books that quietly but confidently changes the way you think about food—and your body.

What I love most about this book is that it truly is for anyone. You don’t need a formal diagnosis or a long list of symptoms to benefit from it. Whether you’re actively dealing with inflammation, supporting a loved one who is, or simply trying to stay ahead of future health issues, this book meets you where you are. Every time I open it, I learn something new—and it’s presented in a way that feels empowering, not overwhelming.

Dr. Redd does an excellent job explaining why inflammation matters and how it shows up in our bodies, but what really stands out is how practical and actionable this guide is. This isn’t about perfection or extreme restriction—it’s about awareness, consistency, and using food as a genuine superpower. The 30-day reset feels approachable, and the recipes make the process sustainable rather than intimidating.

On a personal note, I’ve had my own struggles with inflammation over the past few years—especially in the last 7–8 months—and implementing changes suggested in this book has already made a noticeable difference in my quality of life. No medications. No hospital visits. Just better food choices, knowledge, and consistency. That alone makes this book worth recommending.

The recipes are plentiful, nourishing, and realistic for everyday life, and the broader discussions about lifestyle, environmental factors, and overlooked contributors to inflammation add so much depth. I read this from a digital advanced copy, but I’ll say this plainly: this is a book you want in physical form. If you’re deciding between formats, go with the hard copy—you’ll reference it again and again.

If you’re curious about inflammation, looking for ways to support your body, or simply want to eat foods that help you feel better overall, this is an excellent place to start.

I received a complimentary copy of this book. Opinions expressed in this review are completely my own.

[Alicia Wolverton · Rating 5 out of 5]

I really appreciate anti-inflammatory foods as someone with PCOS and endometriosis. I have made nearly everything in this cookbook. Many incredibly delicious recipes that have become staples at my house. Family approved. The ingredient’s are pretty consistent so once you’re stocked you can make most things! Ginger is a new favorite ingredient. For someone who is GF the buckwheat pancakes are so yummy, the socca too and my children request the chicken “noodle” soup weekly. This is also the first cookbook that is easy enough that I’ve desired to make the recipes. This makes eating Whole Foods easy and delicious.

[Beyond the Pages with Eva K · Rating 5 out of 5]

Quick Summary: A take back your health resource

My Review: The 30-Day Inflammatory Reset: A Complete Guide to Healing Your Immune System by Josh Redd is a "Health, Mind & Body" resource. It is scheduled for release on 1/6/26.

About the Book: "A practical, science-based roadmap to identify and eliminate hidden inflammation—the root cause of chronic health issues—through diet, lifestyle changes, and environmental modifications that will help you reclaim your energy, clarity, and vitality in just thirty days."

In My Own Words: A thoughtful informational resource focused on educating, inspiring, and equipping those who deal with inflammation in the body

What I Liked/Loved:

- I liked the conversational tone used by the author throughout the book. He communicated in a clear, concise way. His language was digestible.

- I liked that the author included patient/client examples in the content. This made it easy to relate to and understandable on a human to human level.

- I loved that the author used what I would call an arm and aim approach. He provided detailed information on the condition, on the impact of the condition on various body systems, on the influence of external contributors, and more, thus arming readers with need-to-know content. He also used a holistic methodology on how to approach and address inflammation, thereby aiming readers toward a wellness lifestyle that is said to reduce the body's inflammatory response.

- I loved that the author spoke to the issue of menopause and hormonal issues. Women experiencing season of life issues can totally benefit from what is indicated, in my humble opinion.

- I liked that the author provided a listing of suggested foods for the program, as well as a listing of foods to avoid. I will always be a fan of clean eating and a whole food, plant-based lifestyle, and this book did not disappoint where that is concerned. This book provided WFPB material, but it also included food options for meat eaters.

- I loved that the author included a number of simple, achievable recipes. I thought that they were very practical and easy to incorporate into anyone's life, if they are willing to make some necessary modifications.

- I liked the inclusion of the photos of the completed recipes. I find that pictures can be helpful as a reference guide. Personally, I use food photos as a targeted means to successfully emulate a recipe. However, I did wish that the pictures were in color. It would have added vibrancy, which would have been inspiring on a whole different level.

My Final Say: All in all, this is a solid resource. It is focused, friendly, and educational. It accomplished what it set out to do, in my opinion. I believe that this book is a common sense aid set on a course to help and heal those who are willing to begin with a reset mindset.

I plan to revisit this book repeatedly.

Other: I think this would be a fantastic gift for anyone and everyone. I definitely recommend it as an addition to any home library.

Rating: 4.75/5
Recommend: Yes
Audience: G
Status/Level: ⭐️⭐️⭐️⭐️3/4
Cover: +
Note: Potential readers would benefit from having a physical copy of this book.

Sincere appreciation is extended to the author, to the publisher (Simon Element | S&S/Simon Element), and to NetGalley. Thank you so very much for providing access to a digital ARC of this title in exchange for an honest critique. It was a pleasure to review.

[Amy · Rating 5 out of 5]

I’ve read books about inflammation before and was interested to take a look at this one. It’s thorough in covering the symptoms and causes with additional information on supplements, re-introduction, and fasting.

I appreciated the 2-week meal plans to help a person be able to dive right in without having to figure out what to eat. I was mostly interested in the recipes, because I’m always looking for more to add to my rotation.

I made 3 recipes to try out how they were written, as well as how they tasted. I started off with the Golden Roasted Cauliflower Soup. I found the recipe instructions clear and the ingredients in order of use, which is a deal-breaker for me. I found it quite tasty freshly made, and as a leftover. I will be making this again. The next one I tried was the Berry Chia Pudding. It was very easy to put together and tasted fine. I keep trying chia pudding recipes and I’m just not sure if they’re for me, because I haven’t been overly in love with any of them. I probably won’t be making this one again, but you may love it. The third recipe I tried out was the Pumpkin-spiced Buckwheat Waffles with Berry Syrup. I know waffles makers can all vary, but I had to cook these much longer than the recipe specified. I’m already a buckwheat flavor fan and actually make buckwheat waffles fairly regularly. I was mostly interested in the addition of the pumpkin and pumpkin spice to see if that added to the flavor. I didn’t feel that it did, but buckwheat is VERY strong in flavor. It’s true that the addition of the pumpkin adds nutrients and fiber, so it’s a worthwhile addition regardless. The berry syrup was “meh” for me. I didn’t get another taster to try it, so I’m not sure if it’s just me or not.

So as far as the recipes go, they are well-written with clear instructions and ingredients in order of use. There are pictures of most of them, and the layout of the book is well done. I’m always especially interested in new breakfast ideas and there were quite a few to choose from. In fact I have 11 that I would like to try. I feel like the fact that I found 21 recipes in all that interested me to make is a good sign for the book. I’m especially looking forward to making Black Bean, Quinoa, and Sweet Potato Stew; Moroccan-Spiced One-Pot Chicken & Greens, and the Seedy Coconut Flax Bread.

On a whole, I would easily recommend this book for anyone looking to do an inflammatory re-set, or actually anyone interested in improving their diet with nutrient dense recipes.
Thank you to NetGalley for the advanced copy to review.

[Karen Axnick · Rating 3 out of 5]

It is no secret that the Standard American Diet (SAD) has contributed to a plethora of acute and chronic health conditions. The author sets forth the premise that the root cause of these health concerns is the unchecked inflammatory response damaging tissues, organs, and systems.

The book is divided into three parts:
1) The Inflammation Crisis: Understanding Causes and Symptoms
2) The Inflammatory Reset
3) Recipes and Food Plan

Part 1 contains a clear and concise explanation of the pathophysiology of inflammation – technical enough to be accurate without getting bogged down in medical jargon. Part 2 includes recommendations for a practical implementation plan to reduce inflammation and Part 3 offers a variety of recipes for breakfast, lunch, dinner, and snacks.

Overall, this is a helpful resource. I am not a fan of generalized health recommendations, so this text offers a starting point for individuals to seek professional support by asking intelligent questions to personalize an anti-inflammatory diet and lifestyle.

My thanks to the author, the publisher, and NetGalley for the privilege of reviewing this book. The opinions expressed in this review are completely my own.

This review will be posted on Amazon upon publication.

[Chrystal Mahan · Rating 2 out of 5]

The 30-Day Inflammatory Reset positions itself as a full lifestyle overhaul designed to help readers reduce inflammation and improve general well-being. It covers a wide range of contributing factors including diet, sleep, stress, environmental toxins, childhood trauma, and screen time. The content is thorough and supportive for those who are starting at square one.

That said, the material relies heavily on familiar wellness messaging. Readers who have explored anti-inflammatory or functional medicine topics before may find the ideas predictable. There is a sense that the information is simply reorganized rather than expanded in meaningful ways.

The recipes and daily structure offer clear direction, which makes the program feel accessible. The inclusion of a systematic approach for identifying personal triggers is helpful, especially for anyone who wants a simple roadmap rather than an overwhelming amount of research.

Despite the strengths, the book does not break new ground. It works best for people who are just beginning to investigate how inflammation affects health. Experienced readers will likely want something more advanced or more nuanced.

ARC Reader Review

[Alexis Travis · Rating 4 out of 5]

If you are starting your health journey and trying to fuel your body properly without increasing inflammation in the body, this book is for you! I followed this diet for most of November, mainly as a way to reset and also as a challenge and test to see how much food truly effects you. Within a week of following the diet I noticed big changes: decrease in my need for caffeine due to better sleep and increased energy, less tummy trouble days where I tend to have 2-3 sensitive tummy nights a week, more regular digestion, my skin started to seem less greasy, and lastly, my joints were feeling gradually better. I fell off due to the holidays and after the new year I plan to start again and do the full 30 days. The recipes are simple to an extent, there were only a few items I had to shop at a second store for during the week, but if you shop at a large super market you will not have that issue.

Thank you to Josh Redd, Netgalley and Simon Element for the opportunity to read this book as an eARC in exchange for an honest review!

[Laura · Rating 4 out of 5]

I picked up this book because I’ve been curious about anti-inflammation diets and wanted to learn more. I’ll admit I felt a bit discouraged when I reached the section outlining the reset and realized how many additional food restrictions it would require. As someone who is already vegetarian and gluten-free, it can be challenging to find meals and restaurants that still feel abundant and enjoyable.

I appreciated that the author included a generous number of recipes that fit the protocol. Still, I found myself flagging fewer recipes than I expected, often because they didn’t appeal to my personal tastes or included ingredients I tend to avoid. That’s less a reflection on the quality of the book and more about my own preferences. In the end, I did walk away with some helpful ideas for reducing inflammation-triggering ingredients in my daily meals, even if I don’t see myself attempting the full 30-day reset anytime soon.

Thank you to NetGalley for the review copy.

[Bethany B · Rating 4 out of 5]

I go to a doctor who is similar to Dr Redd and so lots of stuff in the background part of the book wasn’t new for me. I’m in the middle of my second elimination diet because my daughter needed to do it and I told her I would do it with her, plus it is a great reset after the holidays. My protocol is a little different but there are a lot of recipes I can do still. I do wish there were more substitutions for cashews as we don’t do nuts on our 30 day elimination. I’m excited to try some of these recipes these next couple weeks and having them for after we are done with the 30 days and reintroduction. I want to eat this way most of the time because my body feels and does so much better. I’m always amazed how much my heart rate drops and my sleep increases and my joints don’t ache when I do this. Grateful for a book like this to give me more ideas for meals.

[Ro · Rating 5 out of 5]

I've been tracking nutrients and supplements for years, but this book actually explains why inflammation matters and how it's probably behind half my energy crashes. Redd breaks down the science without getting overly clinical, then backs it up with 90+ recipes that don't taste like "healing food."

What got me was realizing that the inflammation triggers are often things I thought were fine—environmental toxins, sleep issues, stress. It's not just about ditching gluten. The systematic elimination approach in the 30-day plan made it easy to identify my actual triggers instead of guessing.

Started it this week and the meal ideas are legit sustainable. Already planning recipes for next month. If you're someone who likes understanding why before changing what, this is solid.

[Anna · Rating 1 out of 5]

Netgalley ARC- If I could give this one negative stars I would. I was curious about anti-inflammatory diets, but this one paints it in a negative light for me. First, the information provided on what to do to reduce inflammation relies heavily on supplements (not wholly healthy in my opinion), stem cells, and ice baths. The diet reset section severely restricts what can be eaten before launching into uninteresting recipes. The final nail in the coffin was that all of the photography is in black and white. This makes the already unappealing dishes worse and there's no way to distinguish all the smoothies and roasted vegetables. Very bleak and counterproductive to healing.

[M · Rating 5 out of 5]

This is an extensive resource/guidebook regarding inflammation.

It continues a lot of information about the issue of inflammation - how it's caused, the problems it causes, etc.

It also includes pantry lists, recipes, sample meal plans & much more! You don't need to feel deprived as you're helping your body heal. The recipes look & sound fantastic & I look forward to trying them out. There are a lot of pictures with the recipes, which is always appreciated!

Thanks to the author, publisher & Netgalley for the ARC read. All opinions are my own.

[Bozhena Levine · Rating 4 out of 5]

Thank you S&S/Simon Element and NetGalley for the advanced electronic review copy of this book. This volume provides a thorough information on what inflammation is, the different causes for inflammation, and easy to understand steps for how to deal with it. It also includes recipes to help adjust and have ideas about the anti-inflammatory lifestyle. This is a great addition for anyone who wants to change their lifestyle and get healthier.

[Tiffany · Rating 5 out of 5]

As someone currently struggling with inflammation and Hashimoto's disease, I benefitted greatly from reading this book. I was mostly looking forward to the recipes to heal inflammation, but the health information and patient stories from Dr. Redd are very informative and inspiring.

The author goes into great detail about toxins, causes of inflammation, and what we can do about it. He provides an extensive list of foods to eat and ones to avoid in order to reset your diet, as well as helpful supplements and exercises. There's even sample menus to help get you started.

I plan on making my way through all the recipes in this book over the next few weeks. I appreciated the many photos of the completed recipes that I could use as a reference to make sure I was doing everything correctly - the gorgeous photos enticed me to want to try them all!

I made three recipes so far:
Banana Buckwheat Pancakes, Pumpkin-Spiced Buckwheat Waffles, and Easy Morning Sausage Stir-Fry. All three were delicious and the recipes were easy to follow. I was also easily able to make the Banana Buckwheat Pancakes into waffles, just by reducing the amount of liquid (non-dairy milk) in the recipe. For someone that has been missing waffles, these hit the spot and tasted amazing!

I would recommend this book to anyone wanting to reduce their inflammation, or live a healthier lifestyle. We should all be eating this way - and ditching the toxic processed foods to live longer, healthy lives.

A big thank you to the author, Dr. Josh Redd, Simon Element, and NetGalley, for the opportunity to read this book as an eARC in exchange for an honest review.

[JANELLE · Rating 4 out of 5]

I have PCOS and was really interested in reading this reset book to help with inflammation.

This is easy to read, has a lot of great information. I liked all the background chapters with explaining chronic inflammation and what causes it. The recipes were tasty and easy to follow.

Thank you to NetGalley, the author and publisher for a temporary, digital ARC in return for my review.

[Zoey Skye · Rating 5 out of 5]

This book breaks down inflammation and the different root causes perfectly! The information is presented in an easy to understand way, plus provides steps, solutions and options to heal. If you’re interested in wellness, longevity and feeling your best—this is a MUST read!!

[Kristen Barenthaler · Rating 3 out of 5]

It's honestly a lot to go through, but if you're serious about healing your immune system, it offers a lot of information and recipes that could be helpful.

[Thebestdogmom · Rating 3 out of 5]

Nice cookbook. Lots of good information prior to the recipes. I’m sure I’ll be trying several of the recipes.

[Jane · Rating 4 out of 5]

Nothing groundbreaking here, but this was a good, concise reminder for me of some things that I need to be doing.

[Beth · Rating 4 out of 5]

Informative and filled with suggestions for taking steps to live a healthier life.