Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel

by Will Cole, Nicole LePera (Foreword)

“Working with Will Cole has changed my health and my life. Gut Feelings offers a highly effective, intuitive, and softer way to reset and reconnect your body and emotions.”—GWYNETH PALTROW
 
The definitive guide to understanding the connection between what you eat and how you feel, offering a 21-day plan to reset your relationship with your body and heal the gut inflammation caused by stress, shame, and trauma—from the New York Times bestselling author of Intuitive Fasting and Ketotarian.

It's easy to suffer from frustration and confusion when it comes to nutrition and health. With so much focus on what, when, and how to eat, the emotional component of eating tends to get left behind. Dr. Will Cole sheds light on the relationship between your physical and emotional health, providing a framework for you to better understand the gut-brain connection and influence that connection for the better. He illustrates how stress and shame can cause gut inflammation and sabotage your health in a process called Shameflammation. On the other end, problems with the gut can often present themselves in the form of mood swings, anxiety, and food cravings. True health isn’t just about what you eat, but how you feel.

Shameflammation can be the reason for chronic health conditions such as autoimmune disorders, leaky gut, IBS, and other GI disorders. Thankfully, it’s possible to heal the connection between the physical and mental with good food and somatic practices that support a healthy gut and brain. Dr. Cole offers holistic tools to help you reevaluate your relationship with food and your body, getting you back in touch with your gut feelings. His 21-Day Gut Feeling plan helps you bridge the gap between your emotions and your health,

• More than fifty healing recipes, such as Breakfast Fried Rice, Scallop Noodle Bowls, and Honey Grapefruit Sorbet
• Dietary prescriptions founded upon flexibility and awareness
• Mindfulness techniques to strengthen your intuition and discover your priorities

Gut Feelings approaches nutrition and wellness from a place of self-love and will help you eliminate stubborn health conditions, on your own terms.

Genres: Health, Nonfiction, Self Help, Nutrition, Audiobook, Food, Science

256 pages, Hardcover

Published March 21, 2023

Reviews

[Sheri Simmons MzSheriBaby · Rating 5 out of 5]

Omg I loved reading this book. Dr. Cole provided me with so much information on how food impacts not only our physical health but also our emotional and mental health. This was such an amazing read!!!

[Lindsey · Rating 2 out of 5]

This book had so much potential. Unfortunately, it reads like a fad diet book (in language - not in advice) and the author comes across a bit condescending.

There’s a “21 days to better gut health” that’s trying so hard to be helpful, but again - it comes across as another fad. (It’s not actually - his advice is great, if you can get past things like “shameflamation” - great in theory, silly and fad-diet sounding in actuality. In my opinion of course.)

I feel like he’s trying to write for the layperson but doesn’t give us nearly enough credit. (“If you’ve never heard of the gut - no problem” and “ok - in that last section we got a bit granular, let’s recap - the gut is central.”)

Perhaps if you really haven’t ever read a book or listened to a podcast about health, this book will be informal. Otherwise, you already know most of what’s written here.

[Corvus · Rating 1 out of 5]

Found this guys name littered in a bunch of horribly misinformed articles about nutrition. He is not a doctor. Of anything. He has only "naturopath" and "chiropractor" degrees (i.e. degrees you can get online with no regulation) and sells $210 probiotics on his personal website. He should be shamed but he is aware if his own hustle. It's the journalists who didn't even bother googling him before calling him Dr Cole and letting him spread misinformation. One article I am not linking for obvious reasons devoted half of it to this dude's pseudo advice and barely quoted the several other registered dieticians and medical doctors.

Search engines are all AI. Journalists are all gullible. I honestly don't know where to look anymore. Report this shit, I don't care. Maybe at least one person will read it and avoid poisoning themself with Will's snake oil pills.

[Krisha · Rating 5 out of 5]

A great guide for overall health and happiness!

I thoroughly enjoyed this very informative book! It’s packed full of important and useful information in an easy to understand format. He covers so many topics from nutrition to mindfulness to mind-gut connection and much more. He also includes a variety of nutrient dense recipes. I wish the topics in this book were part of curriculum in education. To learn about these ideas and have these resources early on would be incredibly beneficial.

Thank you NetGalley & Rodale Books for sending this book for review consideration.

[Sofia Washburn · Rating 5 out of 5]

Enjoyed this book and might gift to others. Mostly common sense type stuff that many of us are just no doing. Mind-body connection info is really interesting

[Brandi D'Angelo · Rating 4 out of 5]

What I liked about this book was its relaxation on black and white, "this is how you should eat", thinking. Dr. Will Cole believes that dieting rules are just as bad as poor food choices. "...inflammatory junk foods aren't the only thing sabotaging our wellness. In fact, many of us experience emotional factors that are just as damaging as any refined flour or high-fructose corn syrup. These emotional factors can take many forms, but some of the most common ones I see are chronic stress, toxic productivity, perfectionism, and trauma." And as we all know, these conditions can and do lead to chronic illness.

He takes a softer approach, coaxing the reader into better habits. His first day's advice was to simply try to come up with one food that made you feel bad. He asked, "Could you simply consume less of that food or consume it less frequently? Avoid black-and-white thinking and resist telling yourself that you should never eat that food again."

This approach may not work for everyone, but it would definitely work better for me.

[Gwen · Rating 2 out of 5]

It was okay with some useful insights, however, nothing that I didn't already know, or that Western medicine doesn't already know. I don't like how the author disparages Western medicine in favor of holistic medicine as there's obviously an inherent bias there. I think it's wise to do your research and look to the studies and evidence about any type of medical therapy regardless of what institution is recommending it.

[Alex · Rating 4 out of 5]

A quick easy read that confirmed what I already knew was true - I can eat the healthiest food in the world, but until I lower my stress levels, none of it matters 😅

I have a huge crush on Dr. Will Cole and I listen to his podcast religiously. I’m glad I was finally able to read one of his books and learn more about the emotional side of eating. I appreciate his easy ideas for implementation, and feel this is a great book for anyone on any step of their health journey.

[Mateja · Rating 4 out of 5]

The biological slash psychological part of this book is very useful as it provides a deeper insight in how our bodies function, however, I do not agree with some of the statements.

[Em · Rating 5 out of 5]

Gut Feelings by Dr. Will Cole provides readers with a thorough understanding of gut health and the connection between the science of inflammation and gut issues.

I didn't know until reading that 60% of American adults have a chronic disease and that 40 percent of American adults have been diagnosed with multiple diseases. Dr. Cole helps his readers understand the connection between gut health and mental health which is my favorite part of the text as a mental health professional. He makes the science behind the body/mind connection clear and encourages readers to shed internalized shame around our eating practices. He encourages readers to take control of our habits and to become more intentional with what and how we eat and he does this by helping us focus on foods that make us feel good.

Dr. Cole designed a 21-day gut-feeling lifestyle plan to help readers explore and experiment with a more balanced approach to food and eating. The plan is based on four key principles: flexibility, lightness, awareness, and grace and shows readers exactly how what we eat impacts our overall mood and health. I'm excited to try the 21-day plan because it's not about dieting or restricting foods, it's about relating to our bodies from a place of compassion and understanding what we need to feel good and be well.

Thank you to the author and publisher for the e-arc copy!

[Nikki · Rating 5 out of 5]

Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel by Dr. Will Cole
Publisher: Rodale Inc., Rodale Books
Health, Mind & Body
Expected Publication Date: March 21, 2023

Gut Feelings by Dr. Will Cole is the book I needed in my life right now! This book addresses the physical and emotional ways food affects us, and how our thoughts and feelings around food also impacts our bodies. I absolutely love Dr. Cole's writing style. He makes the science easy to understand and he comes across as very relatable.

The first 6 chapters are filled with the science behind Dr. Cole's 21-Day Gut-Feeling Plan, as well as offers suggestions for best optioned food and mindfulness practices.

Chapter 7 outlines the daily plan for the 21 days and I absolutely love how he lays things out. There is a suggested activity for each day that relates to the "gut" and one for "feeling" and none of them felt difficult to accomplish. I think each activity should take no more than 15 minutes or so.

The practices and recipes seem so simple and I look forward to implementing them in my life!

I highly recommend this book to everyone! It's easy to read and relatable!

I received an advance review copy for free, and I am leaving this review voluntarily.

[Bev O · Rating 3 out of 5]

I’m going to reserve rating the book until after completing the 21 days. My initial thoughts are that the daily exercises can be done in connection with the 8-week elimination diet in the Inflammation Spectrum. It seems like Gut Feeling is more basic than Inflammation Spectrum and is a step backwards.

Update: I got bored with the 21-days after day 6.

[Cee · Rating 5 out of 5]

Finally a book that talks about the important connection between physical symptoms and the mind! This is NOT a book that tells you you must eat this way or that way or you won’t be healthy/get better. The 21 day gut feeling plan is filled lots of great practical, easy-to-do advice. If you’re tired of hearing you must only eat this or that, Gut Feelings is a welcome change. Dr Cole understands the concept of each person/body is unique and so should their food choices be. But the overarching theme of nurture your head & your heart is revolutionary. I’m very pleased to see the information on EMDR as I have personally used it with amazing results.

[Trace Nichols · Rating 3 out of 5]

This book is a great starter for someone who is just beginning down this road of trying to heal themselves in a more functional way. But for those who already live the most pristine life as they possibly can, this book might seem too basic. The one thing I did get out of it is ok not to beat myself up if I indulge in some tasty teats - have a bit of dark chocolate or rice crackers (dreaded sweets and carbs). That we can modify our diets in a way that also brings us joy and happiness, and still maintain health and well-being. Other areas the book only scratches the surface of, but again is good knowledge for the beginning practitioner, are meditation, therapy, feeling compassion for oneself, physical exercise, and breathing techniques. Good starter course.

[Alexandra · Rating 2 out of 5]

“I don’t mean to scare you” *continues to fearmonger for the next 200 pages*

While I agree with importance of mental health this book emphasizes and the failures of western medicine (which is mostly a critique of capitalism but without explicitly mentioning capitalism because you know he’s in the wellness industry), namely dismissing the experiences of people especially, BIPOC women and framing structural inequalities as the failure of the individual, this book just comes off as a wellness disguised diet.

This “doctor” (he’s not a medical doctor or doctor of osteopathic medicine, he’s a naturopath/chiropractor) perpetuates questionable science including a study of two people and pseudoscience to suit his wellness, clean eating narrative. I’d like this book peer reviewed with some systematic reviews and some citations, sir.

He has no concept of class and access to food. Like you do realize the people who consume “processed” and “packaged” food do so because of structural issues such as food deserts and late stage capitalism making basic human necessities inaccessible? Right? Like maybe people don’t sit around for hours, cook and eat because they’re time poor and poor poor….

Shockingly, he also misrepresents critiques of diet culture and body positivity. Body positivity isn’t about eating any certain way, it’s about not being hateful sacks of shit to fat people and other marginalized folk because of their bodies and dismantling anti-fat bias including systemic bias that makes healthcare inaccessible to fat people. People are criticizing diet culture because it promotes the idea of thinness at any cost including eating disorders.

My last gripe is that he’s a Gwyneth Paltrow/GOOP ally. Tragic!

⭐️⭐️

[Alanna · Rating 1 out of 5]

1.5 ⭐️ Don’t waste your time! Everything shared in this book is common knowledge (especially for anyone that listens to popular wellness podcasts or follows any “healthy” influencers on social media) OR is based on very little evidence. I actually laughed out loud when Will Cole quoted a study on infrared saunas that had TWO participants! I didn’t gain any useful tips and I worry about the credibility of some of the research.

The aspect of “Gut Feelings” that I liked was the focus on listening to your body’s intuition. I was happy to see greater emphasis on exploration + acknowledging limitations that can come with one-size-fits-all approaches.

When looking up the book to write this review, I noticed it was a part of “Goop Press” ….and it all made sense! This book is in line with Gwyneth Paltrow’s problematic brand. I wish I had known that beforehand.

[Kate Laycoax · Rating 4 out of 5]

Excellent book explaining the connection between the brain and the gut in a way that I understood. Will Cole lays out easy ways to feed your brain and gut with recipes using ingredients that most people have. I'm impressed with how much information he included on varying topics that are all interrelated, but I do think it could have been a more in depth discussion rather than just surface level. He includes a 21 day gut feeding plan that has some delicious but healthy recipes to keep you on track and keeping you gut brain connection in top shape.

Thank you to Rodale Books and NetGalley for the eARC of this book.

[Jan Peregrine · Rating 3 out of 5]

Gut Feelings~~~~

You may not realize this, but your gut health has a lot to do with your physical and emotional health. The longest, most crucial nerve in the human body, the vagus nerve, connects your brain with your gut. Indeed the same tissue made both our brains and guts some days after we were conceived. Dr. Will Cole, a functional medicine specialist, has written a new book called Gut Feelings: Healing our Shame-Fueled Relationship Between What We Eat and How We Feel. to explain how chronic stress sabotages our health in many ways. I knew this from reading Dr. Will Bulciewitz, an endocrinologist, but Cole had more recent research that confirms the connection.

Cole may understand that we need diverse sources of fiber and fermented food for gut health, but he still recommends lots of animal foods every day which have no fiber. He also may recommend that we be more compassionate towards ourselves and not be so negative if we aren't perfect people, which feeds 'shameflammation', but how can one separate self—compassion from animal compassion? With vegan eating so much more doctor-recommended, popular, accessible, and delicious, one would have to be in angry denial for sick, overly heavy people to not even try being vegan.

It's true that Cole uses almond milk, and coconut yogurt, and has many great vegan recipes in the book, but he also loves eggs, meat, chicken, fish, and ghee or butter. He uses a lot of olive and coconut oils, too, but oil is not healthy for you. Remember, it's fiber you need. Whole foods.

This book may not be a diet book, I realize and emotional health is very important, but just being kind to yourself and not to animals or the environment as well makes it much more difficult.

How so?

Well, you ingest the stress and diseases of farmed animals. You promote pollution and energy, water, and food waste that increases not only you children's or your bad health, but that of our planet.

I agree that sugar causes inflammation and sugary foods and drinks should be greatly limited, as with highly processed foods, but Cole acts as if animal meats are not also highly processed and necessary for our health. They are not necessary, but bad habits that can be broken within a few weeks as our taste buds change and beneficial gut bacteria begin to outnumber the harmful, inflammation-causing ones.

I've been vegan for almost 22 happy years and greatly enjoy making my own meals.

Mildly recommended. Will Bulciewitz is a much better gut specialist.

[Vicky · Rating 4 out of 5]

The author of this book practices functional medicine which means they help you get well and stay well. They focus on keeping you from getting sick unlike traditional medicine which focuses on fixing you after you’re sick. There is a lot of good information in this book. There is a 21-day plan to help you get less stressed. The suggestions include looking at what you eat, meditation, multiple breathing exercises, yoga, tai chi/quigong, and relaxation techniques. They also suggest you look at going on an “unkind people fast” – look at the people in your life and decide which ones are toxic to you. There is a lot more to the book, including some interesting recipes. I absolutely loved the “Make-it-your-own Rice Bowl” one. Each recipe includes serving numbers, time, ingredients, directions and some have tips. What they do not have is a list of nutrients, which I find interesting in a health-forward book. Plus, a lot of the dishes are on the spicy side and have no substitution suggestions.

Recommendation: I do recommend this book. I’ve even put the hard cover version on my wish list (I reviewed the e-book version). I sincerely believe the information and suggestions are worth the cost. Though I found the recipes interesting, because of my limitations, I could use very few of them. But I’m still going to buy the book. If you’re looking for a different kind of health book, pick this one up and find some peace for yourself.

Disclaimer: I received a final and/or advanced reader copy of this book with the hope that I will leave my unbiased opinion. I was not required to leave a review, positive or otherwise, and my opinions are just that… My Opinions. I am posting this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising”

[Joan · Rating 3 out of 5]

Recent studies have shown the importance of the gut. It is called our second brain. Cole draws our attention to the relationship between gut health and emotional and physical health, how the foods we eat impact mood and health.

We are familiar with gut feelings. They can be positive like excitement and hope. But Cole points out they can also be negative, like stress and shame. Such gut feelings can actually sabotage health.

Cole gives us much information on the kinds of foods beneficial for good gut health and the kinds of emotions and mental practices good for mental health. They go together. Each day in his 21 day plan includes a tip on gut health and one on emotional health.

I like his plan. It is not a “diet” but is rather more of an exploration on how to best provide foods most beneficial for the gut. Since not everyone reacts to food the same, we get to experiment and try options. Suggestions are given, say for getting protein, but we have a number of choices. He includes food lists and recipes but they are optional. We can also explore mental wellness practices. One day might suggest breathing options while another encourages to spend a few moments in nature or quietly sipping a cup of tea.

This is a good book for anyone desiring to have whole body wellness, physical and emotional. There is a great deal of information provided and a systematic plan to implement the choices we make. What we put in our mouths and think in our heads is important to our total wellness. Reading this book is very helpful in both areas.

I received a complimentary egalley of this book from the publisher. My comments are an independent and honest review.

[Sarah Call · Rating 2 out of 5]

I couldn't finish this. I got like 70% of the way through so I feel like I can't give it more than 2 stars.

I definitely feel like there's a place for this book. The information Dr. Cole provides is great and he does back up most of his claims. There is a lot we are still learning through studies about the gut biome and how it affects us, both mentally and physically.

My biggest issue with the book is how Dr. Cole seems to minimize and almost demonize M.D.s and D.O.s.
While I agree that med schools should give more dietician instruction and discuss how foods can affect our overall health and well-being, I don't think this is a reason to disregard your medical-school-and-resident-trained Physician. Why should someone have to see a PCP AND a holistic doctor? Why can't we focus on combining the two into one?

I think a lot of people can benefit from the overall information Dr. Cole is providing. Our diets DO affect us emotionally and can reduce our risk of Heart Disease, depression, inflammatory disorders, IBS etc etc. BUT I think often a mindful diet ALONGSIDE prescribed medications is key to a happy and healthy life.

Looking at Dr. Cole's website, it looks like he isn't trained to prescribe medications and encourages seeing a PCP as well as a functional medicine doctor, but I didn't get that from this book at all. He seemed to encourage seeing a functional medicine doctor is the only way to truly solve your medical issues. And I disagree with that.

[Jennifer · Rating 4 out of 5]

I appreciated this positive book. It shares the root cause of many common symptoms and chronic health issues in a scientific yet incredibly accessible way. We truly are beings that need body, heart and mind to function properly.
In this book, readers receive practical wisdom like sacred naps, gratitude, enjoying food, and offering compassion to myself. The author also mentions mindful eating - focus on each food and consider how it makes me feel, keep the foods that make me feel energized and cut foods that do not serve my digestion or physical wellbeing. And I discovered how sugar and stress can contribute to anxiety - definitely need to do a sugar audit and look for ways to cut this unnecessary food!
One of my favorite sections includes this wisdom:
"Flexibility: learn which foods your body loves and make you feel great, if something didn’t work for you, let it go.
Awareness: use food as a meditation and eating more mindfully,
Self-respect: Ask yourself, “Does this food make me feel great or not?”
Grace: quit shaming yourself and give yourself and this process some grace and move on."
I would read this book again. "Knowing that you are a Lamborghini and not a jalopy changes everything."

[William Schram · Rating 4 out of 5]

The microbiome in the human gastrointestinal tract has gained some traction as a source of health. Author Dr. Will Cole is a functional medical practitioner. He looks at the whole picture rather than one little bit of a person's health.

Gut Feelings is Dr. Cole's fourth book. He discusses the link between gut health and mood. Dr. Cole describes the three foods to avoid at all costs. For example, excess sugar is one of the worst things you can consume. Another terrible food is alcohol. Alcohol isn't food, but you can imbibe it as a beverage. Finally, the last food to avoid is processed and packaged foods.

Dr. Cole establishes the link between the gut and the brain with the vagus nerve. He does a fantastic job of explaining the science behind his advice. Finally, Dr. Cole lists a meal plan for the reader to follow. He clears the muddied waters of nutrition. I learned about proteins, fats, and carbohydrates.

Gwenyth Paltrow's company published the book. I don't know much about Ms. Paltrow, but the book explores holistic medical practices. There's nothing off-putting, just meditation and mindfulness.

I enjoyed the book. Thanks for reading my review, and see you next time.

[Leah Blackwood · Rating 4 out of 5]

I struggle with IBS and my husband struggles with Crohn’s, so I am always excited to read any book about gut health. This book features a fresh perspective on functional, holistic medicine exploring the mind-gut connection. Dr. Will Cole takes the time to educate readers about the science of our mind-gut connection, and then, rather than setting a restrictive list of foods everyone should avoid to be healthy, he talks holistically about loving our bodies and eating foods that truly love us back. After setting a great foundation in the early chapters, Dr. Cole outlines a 21-day gut feeling plan to really explore your diet and your relationship with your body. I read through the plan but haven’t completed it yet, and I have to say it looks incredibly healing. This is one I’d recommend to most people, because everyone can learn something here!

Thanks to NetGalley for the gifted copy in exchange for an honest review.

[Casey Garrett · Rating 3 out of 5]

I really enjoy Will Cole's books. I think I should have read this book first and then his other books. I read his other books before Gut Feelings, and although this is a good book I enjoyed his other works more.

My favorite parts of the book are the recipes. He offers a variety for each meal time and they all sound delicious. It's amazing the tastes that come out with the right ingredients and spices. He offers a 21-day gut feeling challenge that is easy to follow compared to his other books challenges.

My favorite work by Will is his Inflammation Diet book. Compared to that this one is only a 3-star. His books do cross each other on the message but differ enough that I encourage folks to read all of them.

[Laura · Rating 4 out of 5]

I liked this book more than any other Goop-recommended book I've read. It explores the food/physical health and mental health link in a way that is down-to-earth. The 21-day detox plan gives a food focus and general health focus for each day - it was very doable and seems like a great way to get healthier (this is something I may actually do in the future). The recipes were OK - good, but took too much preparation. However, there are healthy eating ideas throughout the book that are pretty easy to follow. I also would have liked more photos with the recipes.

If you're interested in learning more about how what you eat impacts your health, this is worth checking out.

[Angela · Rating 4 out of 5]

This book provides a comprehensive guide to understanding the intricate connection between nutrition and emotional well-being. Dr. Will Cole's 21-day plan offers a framework for healing gut inflammation, caused by stress, shame, and trauma. The book explains how Shameflammation can lead to chronic health conditions and provides effective tools to heal the connection between physical and mental health. The Gut Feeling plan includes over fifty healing recipes, dietary prescriptions, and mindfulness techniques to strengthen intuition and discover priorities. Gut Feelings emphasizes self-love and provides a path to eliminate stubborn health conditions on your own terms.

[Tracey]

Great for people newer to learning gut-brain connection. Clearly explained, and interesting/not too sciency. I listened to the audio, so haven’t checked out the recipes to see if they’re realistic or too complex for my typical day. Like that the 21 day plan is “easy” and “doable”. It doesn’t feel intimidating, and most people can incorporate or try most of the plan.

However, I have long been interested in this topic and already do a number of items in the plan as part of my regular, daily life, so there are fewer action items for me. Still a worthwhile read, but if you’re well-versed in gut-brain connection, inflammation, etc. you can probably move on to his other books!

[Natalie · Rating 4 out of 5]

This is a great introduction to Dr. Cole books. I really appreciate how it focuses on emotions and how they connect with physical manifestations of illness. Some books like this might veer too close to dynamics that would trigger eating disorders but I felt this book had a great balance and avoided any triggering language (I can only speak to my feelings, others should be mindful). The day by day plan was very practical and allowed a variety of strategies to help!

If you are new to health books or emotions and how they can be tied with eating, this is a great book to pickup!

Thank you to Netgalley for an ARC in exchange for the honest review.

[Chelsea · Rating 5 out of 5]

I like the concept of this book and I think Dr. Will Cole is a compassionate and fluid functional medicine doctor (and honestly a bit of an online presence/influencer). For anyone who has already researched in depth about their gut, or health, many of these things will probably already be known to you. But the way he breaks it down and talks more about the psychological aspect of some of your symptoms, and his heavy focus on exercise, meditation and self care, I think is beneficial to add to a regimen of healthy eating/specific diet eating.