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The Inflammation Spectrum: Find Your Food Triggers and Reset Your System
The Inflammation Spectrum , Dr Will Cole's follow up to Ketotarian, teaches us how inflammation is often the catalyst for most common health woes.
Arriving at a time where issues of inflammation and gut health are becoming increasingly prominent within mainstream discourses, Dr Will Cole offers us a solution to this growing issue. The Inflammation Spectrum teaches us that ultimately how we feel is symbiotically linked to what we consume; indeed, food, in Cole's words, 'constantly and dynamically influences' our health. Subsequently he teaches readers how to do nutrition the right way, providing us with a personal guide which seeks to aid readers to find out which foods their bodies love, hate and need to feel great!
Cole's book informs us to think twice before consuming pharmaceutical drugs to "fix" issues of inflammation and instead proposes that readers reassess their eating habits, using 'food as thy medicine'. This book, Dr Mark Hyman suggests, is for 'anyone who is fed up with fad diets' as Cole uses his years of experience in functional-medicine to teach us how to love our bodies enough to nourish it with delicious, healing foods. From personal quizzes to scientific breakdowns The Inflammation Spectrum offers empowering advice and puts readers on the path to achieving food freedom and optimal health.
Arriving at a time where issues of inflammation and gut health are becoming increasingly prominent within mainstream discourses, Dr Will Cole offers us a solution to this growing issue. The Inflammation Spectrum teaches us that ultimately how we feel is symbiotically linked to what we consume; indeed, food, in Cole's words, 'constantly and dynamically influences' our health. Subsequently he teaches readers how to do nutrition the right way, providing us with a personal guide which seeks to aid readers to find out which foods their bodies love, hate and need to feel great!
Cole's book informs us to think twice before consuming pharmaceutical drugs to "fix" issues of inflammation and instead proposes that readers reassess their eating habits, using 'food as thy medicine'. This book, Dr Mark Hyman suggests, is for 'anyone who is fed up with fad diets' as Cole uses his years of experience in functional-medicine to teach us how to love our bodies enough to nourish it with delicious, healing foods. From personal quizzes to scientific breakdowns The Inflammation Spectrum offers empowering advice and puts readers on the path to achieving food freedom and optimal health.
336 pages, Paperback
First published October 15, 2019
1474 people are currently reading
5040 people want to read
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Displaying 1 - 30 of 134 reviews
August 27, 2021
It's not you, it's me.
I am willing to bet that if I cut out every inflammatory food listed here (or Elimin8ed it, as Cole says), I would feel amazing. If I ate sweet potato roasted with turmeric and blueberries for breakfast and drank a smoothie made out of things I have never heard and can't pronounce for lunch, it would really help with my arthritis and my digestive issues.
Unfortunately, the spirit is not willing and the flesh is indeed weak.
I was very interested in the quizzes about symptoms, and about the foods that cause inflammation, and I'm going to take a lot of those out of my diet, to see if they help. But I hesitate to go that extreme and for that amount of time (he recommends eight weeks of the full Elimin8 diet). The FODMAPS diet for IBS isn't half that restrictive, and they tell you not to do it for more than three weeks, because you'll become malnourished. Basically, Cole's method is to go keto (without calling it that), and make up for some of the nutrients with smoothies made of supplements and powders that sound like chemistry experiments.
Also, it's not until the end of the book where he says, if you're still having a hard time, you MIGHT want to see a "medical practitioner." If you suspect (or have been diagnosed) with lupus, rheumatoid arthritis, diabetes . . . you should definitely see a DOCTOR. Please do not stop taking medications prescribed by your doctor because you've decided that someone in a book whom you have never met knows better!
I have a diagnosis, I have some medication, I have information from my doctor. I thought I would look into this as well, to help with some of my symptoms. I'm hoping that cutting out some of the most egregious offenders will help with some of my joint pain and gut issues. But I just don't think it's wise for me, or feasible for a busy mom of three, to live on powdered supplements mixed with hemp milk for several months.
I am willing to bet that if I cut out every inflammatory food listed here (or Elimin8ed it, as Cole says), I would feel amazing. If I ate sweet potato roasted with turmeric and blueberries for breakfast and drank a smoothie made out of things I have never heard and can't pronounce for lunch, it would really help with my arthritis and my digestive issues.
Unfortunately, the spirit is not willing and the flesh is indeed weak.
I was very interested in the quizzes about symptoms, and about the foods that cause inflammation, and I'm going to take a lot of those out of my diet, to see if they help. But I hesitate to go that extreme and for that amount of time (he recommends eight weeks of the full Elimin8 diet). The FODMAPS diet for IBS isn't half that restrictive, and they tell you not to do it for more than three weeks, because you'll become malnourished. Basically, Cole's method is to go keto (without calling it that), and make up for some of the nutrients with smoothies made of supplements and powders that sound like chemistry experiments.
Also, it's not until the end of the book where he says, if you're still having a hard time, you MIGHT want to see a "medical practitioner." If you suspect (or have been diagnosed) with lupus, rheumatoid arthritis, diabetes . . . you should definitely see a DOCTOR. Please do not stop taking medications prescribed by your doctor because you've decided that someone in a book whom you have never met knows better!
I have a diagnosis, I have some medication, I have information from my doctor. I thought I would look into this as well, to help with some of my symptoms. I'm hoping that cutting out some of the most egregious offenders will help with some of my joint pain and gut issues. But I just don't think it's wise for me, or feasible for a busy mom of three, to live on powdered supplements mixed with hemp milk for several months.
July 20, 2020
I opened this book at random and read, "Resolve to eat only when you feel calm." This is great advice, that I know from personal experience. My worst cases of indigestion and/or overeating are caused by eating while intoxicated by my emotions.
The next thing I read was about being present while eating. The author writes, "Notice everything about the experience." Also, good advice. I think of it as 'owning' the experience, acknowledging the meal and savoring it. I am more likely to feel satiated than when I gobble something on the run, hardly noticing it's texture and flavor.
Anyway, I think I should now go back and read it from the beginning, now that my curiosity is piqued and my appetite whetted.
The next thing I read was about being present while eating. The author writes, "Notice everything about the experience." Also, good advice. I think of it as 'owning' the experience, acknowledging the meal and savoring it. I am more likely to feel satiated than when I gobble something on the run, hardly noticing it's texture and flavor.
Anyway, I think I should now go back and read it from the beginning, now that my curiosity is piqued and my appetite whetted.
July 4, 2020
My girlfriend has a long history of skin conditions, so we decided to give this book a go. The 8 week diet is a bit more restrictive than whole 30 (it excludes nuts and nightshades as well), however it was interesting to discover than I certainly have intolerances to nuts.
The program we did was for 8 weeks, although there is one for 4 if you have less symptoms of inflammation.
I loved the results. As per usual the first week of the diet was hard, however the clarity of thought, the lack of food crashes and digestive problems for me were phenomenal. Even now as I reintroduce other things I am much more aware of how I feel after eating. I think I have finally broken free from any attachment to processed foods.
It does require a lot of food prep (fortunately I had a lot of time to prepare food as we began during the start of COVID- which also helped as we had no family/friend/restaurant events), however if you have the time, some commitment, I would highly recommend.
You would be surprised at how many food habits you can break and what foods are causing your health issues.
The program we did was for 8 weeks, although there is one for 4 if you have less symptoms of inflammation.
I loved the results. As per usual the first week of the diet was hard, however the clarity of thought, the lack of food crashes and digestive problems for me were phenomenal. Even now as I reintroduce other things I am much more aware of how I feel after eating. I think I have finally broken free from any attachment to processed foods.
It does require a lot of food prep (fortunately I had a lot of time to prepare food as we began during the start of COVID- which also helped as we had no family/friend/restaurant events), however if you have the time, some commitment, I would highly recommend.
You would be surprised at how many food habits you can break and what foods are causing your health issues.
November 15, 2020
I really wanted to like this because it seemed cool....but it was uncomfortably anti-science. I got a lot of the points and could see where he was coming from, but rather than qualifying his claims he just kept making wild accusations (diet has an affect on many things, but I'm not too sure autism is one of them). And while I'm all for conspiracy theories and anti-big pharma, very few people can afford to just stop taking their medications in the name of a wholistic diet. Sorry.
February 16, 2020
I found this book effective in teaching me more about inflammation, the foods I should and shouldn’t be eating as well as inflammatory habits that I need to work on correcting. I am choosing at the moment not to pursue the elimination diet. I am choosing instead to take what I’ve learned and applying it where I can. Dr. Cole gives you a lot of information to work with that I plan to take with me as I figure out what is the best path to healing for me.
February 19, 2020
Good book, great information, easily laid out. The Elimin8 track is basically the Paleo Autoimmune Diet.
This book is a great alternative to Sarah Ballantynes Paleo Approach, as it presents a highly abbreviated version of the same info. This is WAY more accessible.
I haven't tried the recipes yet.
Good book! Could save a lot of people's health!
This book is a great alternative to Sarah Ballantynes Paleo Approach, as it presents a highly abbreviated version of the same info. This is WAY more accessible.
I haven't tried the recipes yet.
Good book! Could save a lot of people's health!
August 31, 2020
This book is very informative! It takes a holistic approach to curing inflammation in the body, which can be due to issues in various parts of the body. Food, herbs, and supplements are used to decrease inflammation, as opposed to medications, and elimination diet is employed to help determine which foods are healthy for you and do not cause inflammation since it can vary so much from person to person. I enjoyed reading about all of the diverse inflammation areas, though they did not all apply to me. Some of the information was not new as I already take some supplements to naturally treat anxiety and depression. I was happy to see them listed in the book though as I know first-hand that they are effective and can help tremendously.
There is an abundance of recipes, meal plans, and food lists to help the reader know what to eat, even if they must go on the most extreme elimination diet in the book. This helps keep the diet fresh and bearable while taking out the work of having to research and plan it yourself.
I especially loved how the author spends time focusing on how our mindset and activities impact inflammation as well. He includes positive mantras, activities and other suggestions to help decrease inflammation holistically.
There is an abundance of recipes, meal plans, and food lists to help the reader know what to eat, even if they must go on the most extreme elimination diet in the book. This helps keep the diet fresh and bearable while taking out the work of having to research and plan it yourself.
I especially loved how the author spends time focusing on how our mindset and activities impact inflammation as well. He includes positive mantras, activities and other suggestions to help decrease inflammation holistically.
June 23, 2020
What I loved most about this book was the idea of bioindividuality that we all have. This type of books often 'sell' a certain diet as the perfect one for any human being but it is true that we are unique and our bodies do not respond the same way. This book is a good test that you can do to discover your uniqueness in terms of nutrition. However, I missed more scientific and nutritional information about some of the foods that were mentioned in the book. And specially, how scientifically proven are the different stages of inflammation that are proposed in the book. Why having some of those symptoms (specially the weakest) and not others are related with inflammation? But overall, it was an interesting book to read.
December 27, 2023
Genres: Nonfiction/Health
I listened to the audio and it was a lot of information, lists, tests, and recipes which does not lend itself well to audio versions. The pdf was useful though.
Severe food eliminations for a period of time and then slowly reintroducing those foods back in is a labor intensive project but fairly useful for those sufferering from chronic issues.
I think this would be useful for those willing to put in the work. I liked his straightforward approach. He seemed personable with a sincere desire to help others navigate this journey. While this was probably a little more than 3 stars for me, I rounded up because this was intriguing and if I had chronic issues I'd probably be willing to do this.
I listened to the audio and it was a lot of information, lists, tests, and recipes which does not lend itself well to audio versions. The pdf was useful though.
Severe food eliminations for a period of time and then slowly reintroducing those foods back in is a labor intensive project but fairly useful for those sufferering from chronic issues.
I think this would be useful for those willing to put in the work. I liked his straightforward approach. He seemed personable with a sincere desire to help others navigate this journey. While this was probably a little more than 3 stars for me, I rounded up because this was intriguing and if I had chronic issues I'd probably be willing to do this.
February 27, 2023
The term bio-individual was a first for me, but the author stresses that each individual has unique stressors, triggers, sensitivities and intolerances so there’s no “one size fits all” prescription.
🥦
This was a free Audible listen so a physical book would have proved more of an accessible resource, and perhaps a higher rating. Started slow with little evidence cited and the narrator didn’t come across as genuine, but my biggest takeaway is awareness. Lots of topics mentioned on a high level but bottom line is I’m now bringing a renewed awareness to my food choices.
🥦
This was a free Audible listen so a physical book would have proved more of an accessible resource, and perhaps a higher rating. Started slow with little evidence cited and the narrator didn’t come across as genuine, but my biggest takeaway is awareness. Lots of topics mentioned on a high level but bottom line is I’m now bringing a renewed awareness to my food choices.
May 19, 2021
I really love how Dr. Cole mentions things other than foods causing inflammation. I’ve certainly had many foods cause inflammation in my body but have realized after an autoimmune diagnosis what stress can do. He presents clear tracks with attainable goals that will help people live a fuller life. I had started on my path to meditation and moving more while also cutting out PUFA’s before reading this but this was great to keep me going and motivated to keep do it all. 🙌🏼😊
July 22, 2022
Sound, detailed guidelines for anyone wanting to adopt a low inflammation diet and lifestyle.
May 21, 2024
If elimination procedures work, then this is an impractical, practical how to guide. The opening of the book reads as terrible sales pitch but I pressed through to get to the real content. He outlines how to steps in a simple way but neglects all other facets of life that would take away from someone’s success of following this to a tee. It is not realistic that he lays out a vast amount of foods to eliminate (before working back in), but also piles on generalized health advice and habits to quite while making the monumental food changes. Another specific impractical, he is advising giving up coffee cold turkey along with all of the other foods. It’s highly disruptive to suggest caffeine withdrawals all while trying to rework every detail of what you eat in a given day while continuing to keep up with your life. 3 stars because I think there’s self body knowledge to test here, but the way he goes about suggesting how to do so is completely impractical.
January 18, 2023
Very informative book! The inflammation quizzes were super helpful. Although, I didn’t prefer the audio. The voice was a little grating.
July 18, 2022
I think this book has a lot of good advice and general lifestyle tips. The elimination diet seems extreme. Functional Medicine in general has a history of exaggerating health claims and recommending a lot of expensive tests and supplements to their clients. After researching reviews of Will Cole’s program, I discovered many people complained of his predatory business model. He seems like a celebrity doctor catering towards the elite (like many functional medicine doctors) with a hefty price tag of 7k per program, heavily marketing towards desperate people. For this, I lower my rating of his book.
I liked the emphasis of bio individuality and the idea that inflammation is a spectrum and there are lifestyle tactics that can be done. I think it will take sifting to pick out the useful evidence-based tips from the exaggerated claims.
I liked the emphasis of bio individuality and the idea that inflammation is a spectrum and there are lifestyle tactics that can be done. I think it will take sifting to pick out the useful evidence-based tips from the exaggerated claims.
June 6, 2022
While this book included some positive, helpful tips, it also reeked of a certain very popular brand of pseudo-science that advocates essential oils as the end all be all and included plenty of ableist, harmful rhetoric implicating inflammation as being at the heart of autism, ADHD, and numerous other disorders - and making some throwaway comments about how increases in autism and ADHD diagnoses are tragedies. Rough. Found a few nuggets of good stuff among the trash, so 1.5 stars rounded up.
Read
September 15, 2020No concrete star review until I do the either 4 or 8 week process once I'm back in Boston, but I really enjoyed this. The Inflammation Spectrum is what Whole 30 wants to be (or, rather, SHOULD be). It first explains the role of inflammation in the body and how diet and lifestyle can either fuel or fix inflammation. Will Cole talks about how lab testing cannot possibly catch all sensitivities/intolerances that can lead to chronic pain, fatigue, GI problems, and potentially auto immune diseases every single time, and traditional approaches focus on prescription drugs to treat symptoms rather than causes. What I really liked about this book is the emphasis on bio individuality, or that what works for one person might not work for another person, and it's all about listening to your body when it tries to talk to you. He provides a quiz on "symptoms" in the beginning of the book that better categorizes where you may have inflammation in your body and then sets out a course of action based on the results. Another aspect I really enjoyed is how holistic his approach is; it's about more than eliminating certain foods for a period of time. He includes exercise, meditation/prayer, supplements, and other lifestyle changes or habits (such as limiting screen time, getting together with friends, and going for a walk in a wooded park) that contribute to easing racing minds and inflammation. I thought it was very cool of him to include a section on having a belief system or some sort of spirituality! That is often overlooked in science. Finally, his re-introduction plan at the end of the 4 or 8 weeks is incredibly detailed and pinpoints timeframe, amount, and what to look for in your body.
I was introduced to Will Cole by a nutritionist, and I'm excited to test this out and see if I can figure out what food(s)/habits are causing some of my suspected food sensitivities/intolerances, besides gluten obviously. That ship has very much sailed, lol.
I was introduced to Will Cole by a nutritionist, and I'm excited to test this out and see if I can figure out what food(s)/habits are causing some of my suspected food sensitivities/intolerances, besides gluten obviously. That ship has very much sailed, lol.
January 5, 2025
4.5 ⭐️
This book has honestly changed my life and for that I am immensely grateful. It was absolute hell when I started the elimination phase but I am honestly so surprised with myself I made it through the 8 weeks and how easier it got each week - after the whole 2024 battling with chest pain and chronic issues and different drugs with my GP this is the only thing that actually relieved me from it along with my allergies test. I finally have energy, I can walk, do things, and I can live life again. I will definitely try to keep up with this as much as I can, but looking forward to reintroducing more foods and seeing how my body reacts. Finally done with the main thing tho!!
Loss of .5 stars is because of some very insane phrases and recommendations sometimes, like having avocado with salt and pepper as your only breakfast option? But then he does give a bunch of recipes by the end of the book, just wild sometimes so take with a grain of salt what you want to do/not do.
This book has honestly changed my life and for that I am immensely grateful. It was absolute hell when I started the elimination phase but I am honestly so surprised with myself I made it through the 8 weeks and how easier it got each week - after the whole 2024 battling with chest pain and chronic issues and different drugs with my GP this is the only thing that actually relieved me from it along with my allergies test. I finally have energy, I can walk, do things, and I can live life again. I will definitely try to keep up with this as much as I can, but looking forward to reintroducing more foods and seeing how my body reacts. Finally done with the main thing tho!!
Loss of .5 stars is because of some very insane phrases and recommendations sometimes, like having avocado with salt and pepper as your only breakfast option? But then he does give a bunch of recipes by the end of the book, just wild sometimes so take with a grain of salt what you want to do/not do.
November 6, 2021
I give this book 3.5 stars but rounded it to 4 stars. This book is similar to many books about eating whole foods. If this topic is new to you, then this book would be helpful. Essentially, cut out grains (pasta, rice, and bread), dairy (milk, cheese, and yogurt), added sweeteners, and inflammatory oils (trans fats, margarine, corn oil, and canola oil) for 4 weeks. If you know or suspect you're sensitive to certain foods, cut those out as well for a total of 8 weeks. Some common food allergies include eggs, nuts and seeds, alcohol, caffeine, and nightshade vegetables (tomatoes, potatoes, eggplant, bell peppers, and chili peppers). Then introduce the foods back into your diet one at a time, three days apart. The only things left to eat are fruits and vegetables and if you know you're not sensitive to them, lean meats and fish.
January 26, 2022
there's a lot of problems with this (especially the bad "science") but this book's main problem is dogshit writing. it reads like a 300 page wikihow article with somehow less nuance. almost all of this book is literally just listing types of foods and the parts that don't do this are completely surface level. worthless. this book also loves to give you "mantras" while it struggles to walk you through a simple elimination diet and these "mantras" amount to essentially "i am so smart i am so cool i am sexy i am strong" over and over again. he either justifies this as important to fight inflammation in general or for achieving whatever step of this bullshit he happens to be on
April 3, 2024
This is a great book that illustrates the basics of an elimination diet. Using an elimination diet can be a drastic thing to do, I really enjoy how the Dr. Guides the reader through each step. I’d encourage anyone wanting to give this a try to also connect with a dietitian or naturopath that can support your in your journey and screen for any unwanted side effects.
I’ve enjoyed this enough that I’m hoping to get my own copy (I borrowed this one from the library)
I’ve enjoyed this enough that I’m hoping to get my own copy (I borrowed this one from the library)
September 23, 2024
I’ve read diet information before (eat this not that) and what I liked best about this book was all the opportunity to make lists and journal progress, recipes and options for 4 or 8 week approach as well as most importantly lifestyle changes and “toolbox” for natural remedies. Finally a book that has it all, even a suggestion that if all attempts fail to seek help from a functional medicine doctor. Often overlooked today with “big pharm” and “big insurance” running the show with traditional medicine. Recommend!
February 13, 2020
It is not often that I run into a comprehensive AND flexible, thorough AND interesting book with health information I have not been exposed to before. I highly recommend it to everyone. Yes, everyone!
May 15, 2023
It is a great book to really figure out how to eat healthy and stay healthy. I loved learning about how many foods are inflammatory to the body! Highly recommend if you want to be and feel like a healthier human.
July 4, 2021
TBD fire when I finish the core8 plan!
Very well laid out book though! I feel excited and empowered with the knowledge shared and how seamlessly it was learned. Highly recommend for anybody think of a new diet or living a healthier life in general.
Very well laid out book though! I feel excited and empowered with the knowledge shared and how seamlessly it was learned. Highly recommend for anybody think of a new diet or living a healthier life in general.
October 27, 2023
The Inflammation Spectrum offers a comprehensive guide to understanding and managing inflammation through a personaliіed elimination diet.
Inflammation plays a pivotal role in our overall health. When you scrape your knee or catch a cold, inflammation steps in, manifesting as redness, swelling, and discomfort, to protect and heal your body. However, this intricate system can sometimes go awry, leading to chronic inflammation – a persistent elevation of inflammation levels that can silently wreak havoc within. This hidden enemy has been linked to a range of health issues, from cardiovascular diseases to autoimmune conditions and more. Understanding the importance of addressing inflammation and learning how to harness it for better health has never been more critical.
In this review, we delve into a book that offers a comprehensive approach to this very issue – The Inflammation Spectrum by Dr. Will Cole. This book guides readers through the intricate landscape of inflammation, shedding light on its diverse manifestations within the body and providing valuable insights into how to manage and reduce it.
Author’s background
Dr. Will Cole is a renowned functional medicine expert who consults people worldwide.
Recognised among the top 50 functional-medicine doctors, he specialises in investigating root causes of chronic diseases and tailoring functional medicine solutions for thyroid, autoimmune, hormonal, digestive, and brain issues. He is a bestselling author of Ketotarian, The Inflammation Spectrum, and Intuitive Fasting. Dr. Cole has also cohosted podcasts like Goopfellas and Keto Talk and is set to host The Art of Being Well podcast.
What is the book about?
The Inflammation Spectrum by Dr. Will Cole offers a comprehensive and holistic approach to understanding and addressing inflammation in the body. Dr. Cole delves into the pivotal role inflammation plays in our health and explores how diet and lifestyle choices can either exacerbate or alleviate inflammation. Unlike traditional methods that rely heavily on prescription drugs to treat symptoms, Dr. Cole highlights the limitations of lab testing in capturing all sensitivities and intolerances that can lead to chronic issues such as pain, fatigue, digestive problems, and even autoimmune diseases.
One standout feature of this book is its emphasis on bioindividuality, recognising that what works for one person may not work for another. Dr. Cole provides a helpful quiz at the beginning of the book to categorise potential areas of inflammation in your body and then offers a tailored action plan based on your results.
If you decide to read The Inflammation Spectrum, you will find:
• Valuable insights into your position on the inflammation spectrum, helping you identify the most suitable elimination track for your needs.
• Tailored therapeutic foods and treatments designed to target the root causes of your symptoms, thoughtfully arranged within your personalised toolkit.
• Detailed, sequential instructions to ensure you have clear guidance throughout the process, leaving no room for uncertainty.
• Guidance on crafting a customised list of foods that provide the utmost nourishment and healing benefits for your unique profile.
• Most importantly, an enhanced understanding of your body and a fresh perspective on how to lead a healthy life moving forward, fully tailored to your individual requirements, aspirations, and desires.
Three key takeaways from The Inflammation Spectrum
1. What is the problem with inflammation and why you should take control of it?
Inflammation, typically a crucial part of the body’s defence system, can become problematic when it goes awry. Chronic inflammation, characterised by persistently elevated inflammation levels, can lead to various health issues such as cardiovascular disease, cancer, type 2 diabetes, Alzheimer’s and others. This book underscores the importance of maintaining a balanced inflammatory response, neither too little nor too much. An elimination diet can help identify the specific foods and behaviours contributing to inflammation, which can vary from person to person due to genetics, lifestyle, and other factors.
Inflammation is not a one-size-fits-all problem; it manifests differently in eight primary systems of the body, including the brain, digestive tract, detoxification system, blood sugar regulation, hormone system, musculoskeletal system, immune system, and multiple areas simultaneously (polyinflammation). Each of these areas has its unique inflammation spectrum, from absent to extreme.
The Inflammation Spectrum Quiz provided in the book allows readers to assess their inflammation levels in these different areas, enabling them to target specific problem areas with customised diet and lifestyle adjustments. Regardless of where you fall on the inflammation spectrum, the book empowers readers with the knowledge and tools to reverse their direction towards improved health through an advanced and personalised elimination diet.
2. Foods to eliminate to soothe inflammation
The book introduces the ‘Step-Down Process,’ a gradual transition into full elimination mode, spanning either four or eight days based on your chosen track, Core4 or Elimin8. During the initial four days, both tracks involve giving up one inflammatory food per day. Core4 participants can proceed to the next chapter after four days, while Elimin8 individuals continue for an additional four days, eliminating four more inflammatory foods. After eight days, Elimin8 participants can advance to the next chapter.
The book provides valuable information on why each inflammatory food should be eliminated, how to do it effectively, and what suitable alternatives to consume during this process. The eliminated foods include grains, dairy products, added sweeteners, inflammatory oils, legumes, nuts, seeds, eggs, and nightshades. This structured approach allows readers to gradually adapt to the elimination diet, making it more manageable and increasing the likelihood of success in reducing inflammation.
3. What to eat on an anti-inflammatory diet
The book provides detailed guidance on what to eat during the elimination phase, focusing on nourishing and healing foods categorised by type. The key points include:
Clean Protein: Incorporate 1 to 1.5 palm-sized portions of clean protein into each meal. Seafood is highly recommended, especially low-mercury options like Alaskan salmon and anchovies. Organic poultry and meat, preferably from pasture-raised or game animals, are also suitable choices. Look for specific labels like ‘wild-caught’ for seafood and ‘grass-fed’ for beef. Prioritise organically sourced proteins whenever possible.
Vegetables: Aim for a minimum of 4 cups of vegetables daily, with at least 1 cup per meal and snacks. Emphasise green leafy vegetables for their folate content, vital for methylation pathways. Explore a variety of vegetables, including artichokes, broccoli, kale, and more, to diversify your nutrient intake. Vegetables should form the foundation of your diet.
Fruit: Both Core4 and Elimin8 tracks allow fruit consumption, except for goji berries on Elimin8. Opt for fruits with lower fructose content to support liver function, digestion, and stable blood sugar levels. Prioritise fruits like avocados, blackberries, blueberries, and cantaloupe. Remember to consume more vegetables than fruit overall.
Healthy Fats: Include at least 1 to 3 tablespoons of healthy fats in every meal, whether through cooking, dressings, or direct consumption. Healthy fats play a crucial role in overall health and should be incorporated regularly. Gradually increase your fat intake if you’re not accustomed to consuming healthy fats from real foods, as your gallbladder, pancreas, and liver may need time to adapt.
The book also provides guidance on selecting the best-quality seafood, beef, poultry, and pork, emphasising the importance of choosing organic and pasture-raised options when available.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides comprehensive information on addressing inflammation through a holistic approach, considering various bodily factors and offering natural solutions like food, herbs, and supplements.
• Includes a wealth of practical resources such as recipes, meal plans, and food lists, simplifying the process of implementing an elimination diet.
• Maintains a balance between scientific explanations, relatable examples, actionable strategies, and a touch of humoгr, making the book both informative and engaging.
• Features a customiіable plan with an easy-to-understand quiz, ensuring readers can tailor the approach to their specific needs.
Weaknesses:
• The book received negative feedback for making throwaway comments about the increase in autism and ADHD diagnoses, which some readers found insensitive and dismissive of the challenges faced by individuals with these conditions.
Best quotes from The Inflammation Spectrum
“Researchers are now finding evidence for what we’ve been saying for decades in functional medicine: Mild food reactivities like gluten sensitivity with only occasional, mostly tolerable symptoms are on one end of the larger inflammation spectrum, with autoimmune diseases like celiac disease (CD) on the opposite side. I believe that just as there is an autoimmune-inflammation spectrum, there is a spectrum from mild gluten sensitivity to true celiac disease. I call this the celiac spectrum. Conventional doctors can diagnose”
“Everything you do either increases your health or decreases your health – and in many cases, that means everything you do either increases inflammation or decreases it.”
“HOW TO GIVE THEM UP: Stop eating all foods made with wheat, barley, rye, spelt, oats, rice, corn, quinoa, and any other grain. That means no bread, pasta, cereal, or baked goods like muffins and cookies. This may seem impossible at first, especially if your diet is currently grain-heavy, but don’t worry – there are still lots of delicious anti-inflammatory foods for you to eat!”
Final takeaway
Dr. Will Cole’s The Inflammation Spectrum offers a comprehensive and personalised approach to tackling inflammation in the body. With a focus on bioindividuality, the book empowers readers to identify and address inflammation through dietary and lifestyle changes. It highlights the importance of maintaining a balanced inflammatory response and provides a structured elimination diet plan to achieve this goal.
Overall, The Inflammation Spectrum is a valuable resource for anyone looking to understand and manage inflammation for improved health. It is recommended for individuals seeking a holistic approach to wellness tailored to their unique needs.
Inflammation plays a pivotal role in our overall health. When you scrape your knee or catch a cold, inflammation steps in, manifesting as redness, swelling, and discomfort, to protect and heal your body. However, this intricate system can sometimes go awry, leading to chronic inflammation – a persistent elevation of inflammation levels that can silently wreak havoc within. This hidden enemy has been linked to a range of health issues, from cardiovascular diseases to autoimmune conditions and more. Understanding the importance of addressing inflammation and learning how to harness it for better health has never been more critical.
In this review, we delve into a book that offers a comprehensive approach to this very issue – The Inflammation Spectrum by Dr. Will Cole. This book guides readers through the intricate landscape of inflammation, shedding light on its diverse manifestations within the body and providing valuable insights into how to manage and reduce it.
Author’s background
Dr. Will Cole is a renowned functional medicine expert who consults people worldwide.
Recognised among the top 50 functional-medicine doctors, he specialises in investigating root causes of chronic diseases and tailoring functional medicine solutions for thyroid, autoimmune, hormonal, digestive, and brain issues. He is a bestselling author of Ketotarian, The Inflammation Spectrum, and Intuitive Fasting. Dr. Cole has also cohosted podcasts like Goopfellas and Keto Talk and is set to host The Art of Being Well podcast.
What is the book about?
The Inflammation Spectrum by Dr. Will Cole offers a comprehensive and holistic approach to understanding and addressing inflammation in the body. Dr. Cole delves into the pivotal role inflammation plays in our health and explores how diet and lifestyle choices can either exacerbate or alleviate inflammation. Unlike traditional methods that rely heavily on prescription drugs to treat symptoms, Dr. Cole highlights the limitations of lab testing in capturing all sensitivities and intolerances that can lead to chronic issues such as pain, fatigue, digestive problems, and even autoimmune diseases.
One standout feature of this book is its emphasis on bioindividuality, recognising that what works for one person may not work for another. Dr. Cole provides a helpful quiz at the beginning of the book to categorise potential areas of inflammation in your body and then offers a tailored action plan based on your results.
If you decide to read The Inflammation Spectrum, you will find:
• Valuable insights into your position on the inflammation spectrum, helping you identify the most suitable elimination track for your needs.
• Tailored therapeutic foods and treatments designed to target the root causes of your symptoms, thoughtfully arranged within your personalised toolkit.
• Detailed, sequential instructions to ensure you have clear guidance throughout the process, leaving no room for uncertainty.
• Guidance on crafting a customised list of foods that provide the utmost nourishment and healing benefits for your unique profile.
• Most importantly, an enhanced understanding of your body and a fresh perspective on how to lead a healthy life moving forward, fully tailored to your individual requirements, aspirations, and desires.
Three key takeaways from The Inflammation Spectrum
1. What is the problem with inflammation and why you should take control of it?
Inflammation, typically a crucial part of the body’s defence system, can become problematic when it goes awry. Chronic inflammation, characterised by persistently elevated inflammation levels, can lead to various health issues such as cardiovascular disease, cancer, type 2 diabetes, Alzheimer’s and others. This book underscores the importance of maintaining a balanced inflammatory response, neither too little nor too much. An elimination diet can help identify the specific foods and behaviours contributing to inflammation, which can vary from person to person due to genetics, lifestyle, and other factors.
Inflammation is not a one-size-fits-all problem; it manifests differently in eight primary systems of the body, including the brain, digestive tract, detoxification system, blood sugar regulation, hormone system, musculoskeletal system, immune system, and multiple areas simultaneously (polyinflammation). Each of these areas has its unique inflammation spectrum, from absent to extreme.
The Inflammation Spectrum Quiz provided in the book allows readers to assess their inflammation levels in these different areas, enabling them to target specific problem areas with customised diet and lifestyle adjustments. Regardless of where you fall on the inflammation spectrum, the book empowers readers with the knowledge and tools to reverse their direction towards improved health through an advanced and personalised elimination diet.
2. Foods to eliminate to soothe inflammation
The book introduces the ‘Step-Down Process,’ a gradual transition into full elimination mode, spanning either four or eight days based on your chosen track, Core4 or Elimin8. During the initial four days, both tracks involve giving up one inflammatory food per day. Core4 participants can proceed to the next chapter after four days, while Elimin8 individuals continue for an additional four days, eliminating four more inflammatory foods. After eight days, Elimin8 participants can advance to the next chapter.
The book provides valuable information on why each inflammatory food should be eliminated, how to do it effectively, and what suitable alternatives to consume during this process. The eliminated foods include grains, dairy products, added sweeteners, inflammatory oils, legumes, nuts, seeds, eggs, and nightshades. This structured approach allows readers to gradually adapt to the elimination diet, making it more manageable and increasing the likelihood of success in reducing inflammation.
3. What to eat on an anti-inflammatory diet
The book provides detailed guidance on what to eat during the elimination phase, focusing on nourishing and healing foods categorised by type. The key points include:
Clean Protein: Incorporate 1 to 1.5 palm-sized portions of clean protein into each meal. Seafood is highly recommended, especially low-mercury options like Alaskan salmon and anchovies. Organic poultry and meat, preferably from pasture-raised or game animals, are also suitable choices. Look for specific labels like ‘wild-caught’ for seafood and ‘grass-fed’ for beef. Prioritise organically sourced proteins whenever possible.
Vegetables: Aim for a minimum of 4 cups of vegetables daily, with at least 1 cup per meal and snacks. Emphasise green leafy vegetables for their folate content, vital for methylation pathways. Explore a variety of vegetables, including artichokes, broccoli, kale, and more, to diversify your nutrient intake. Vegetables should form the foundation of your diet.
Fruit: Both Core4 and Elimin8 tracks allow fruit consumption, except for goji berries on Elimin8. Opt for fruits with lower fructose content to support liver function, digestion, and stable blood sugar levels. Prioritise fruits like avocados, blackberries, blueberries, and cantaloupe. Remember to consume more vegetables than fruit overall.
Healthy Fats: Include at least 1 to 3 tablespoons of healthy fats in every meal, whether through cooking, dressings, or direct consumption. Healthy fats play a crucial role in overall health and should be incorporated regularly. Gradually increase your fat intake if you’re not accustomed to consuming healthy fats from real foods, as your gallbladder, pancreas, and liver may need time to adapt.
The book also provides guidance on selecting the best-quality seafood, beef, poultry, and pork, emphasising the importance of choosing organic and pasture-raised options when available.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides comprehensive information on addressing inflammation through a holistic approach, considering various bodily factors and offering natural solutions like food, herbs, and supplements.
• Includes a wealth of practical resources such as recipes, meal plans, and food lists, simplifying the process of implementing an elimination diet.
• Maintains a balance between scientific explanations, relatable examples, actionable strategies, and a touch of humoгr, making the book both informative and engaging.
• Features a customiіable plan with an easy-to-understand quiz, ensuring readers can tailor the approach to their specific needs.
Weaknesses:
• The book received negative feedback for making throwaway comments about the increase in autism and ADHD diagnoses, which some readers found insensitive and dismissive of the challenges faced by individuals with these conditions.
Best quotes from The Inflammation Spectrum
“Researchers are now finding evidence for what we’ve been saying for decades in functional medicine: Mild food reactivities like gluten sensitivity with only occasional, mostly tolerable symptoms are on one end of the larger inflammation spectrum, with autoimmune diseases like celiac disease (CD) on the opposite side. I believe that just as there is an autoimmune-inflammation spectrum, there is a spectrum from mild gluten sensitivity to true celiac disease. I call this the celiac spectrum. Conventional doctors can diagnose”
“Everything you do either increases your health or decreases your health – and in many cases, that means everything you do either increases inflammation or decreases it.”
“HOW TO GIVE THEM UP: Stop eating all foods made with wheat, barley, rye, spelt, oats, rice, corn, quinoa, and any other grain. That means no bread, pasta, cereal, or baked goods like muffins and cookies. This may seem impossible at first, especially if your diet is currently grain-heavy, but don’t worry – there are still lots of delicious anti-inflammatory foods for you to eat!”
Final takeaway
Dr. Will Cole’s The Inflammation Spectrum offers a comprehensive and personalised approach to tackling inflammation in the body. With a focus on bioindividuality, the book empowers readers to identify and address inflammation through dietary and lifestyle changes. It highlights the importance of maintaining a balanced inflammatory response and provides a structured elimination diet plan to achieve this goal.
Overall, The Inflammation Spectrum is a valuable resource for anyone looking to understand and manage inflammation for improved health. It is recommended for individuals seeking a holistic approach to wellness tailored to their unique needs.
February 17, 2025
Audio. I started this book, decided to buy it but then returned to the audio— it moves fast once the author starts breaking down the areas of elimination based on what inflammation areas you have. I need to pick up the book and work through it starting at the health quiz. I found the information to be helpful and practical.
December 30, 2023
First of all, I love Dr. Cole’s podcast! This book is a very good manual for someone looking to improve their health. The quizzes were helpful to me. Disappointing was the recipe section as it’s the same as every other health book I’ve read…lots of ingredients and no quick meal ideas. Many people don’t want to shop for 40 different ingredients each week, especially if you’re only using 1 t of a particular spice in one recipe. It’s expensive. Missing are simple meal ideas for days you don’t want/lack time to chop, dice, or bake.
February 25, 2025
Great information for anyone who has health concerns or is just struggling with not feeling all the time and wants to use diet as a strategy to improve. Which, as a health professional, I strongly encourage you consider because diet and activity and stress are the basis for 90% of the health problems we face in Western culture.
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