The Autoimmune Wellness Podcast

Episode 55: Nutrient Density & Lifestyle Changes – Essential to All Phases of AIP
When most people think about the Autoimmune Protocol, they focus on food elimination—but lasting healing requires much more than dietary change alone. In this episode, Mickey explains the two essential pillars that support every phase of AIP: nutrient density and lifestyle practices.
As part of the AIP Deep Dive series, this episode expands beyond the three formal phases of the Autoimmune Protocol to explore how deeply nourishing foods and supportive daily habits work together to promote repair, resilience, and long-term healing. Mickey breaks down what nutrient density really means, why deficiencies are common in autoimmune disease, and how strategic food choices help regulate the immune system and reduce inflammation.
This episode also explores the four lifestyle foundations that influence autoimmune health just as powerfully as food—sleep, stress management, movement, and connection—and how to apply them consistently in every phase of AIP without striving for perfection.
In this episode, you’ll learn:
Why AIP requires more than food elimination to support lasting healing
What nutrient density really means and why it matters for autoimmune health
Which nutrient-dense foods support repair in every phase of AIP
Practical ways to include nutrient-dense foods without overcomplicating meals
Why sleep is a foundational healing tool for immune regulation
How stress affects inflammation and how to manage it sustainably
How to approach movement safely with autoimmune disease
Why connection and community are essential for long-term healing
How to integrate food and lifestyle changes without burnout

Resources:
AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and beginner resources.
AIP Certified Coach Program & Practitioner Directory – Advanced training for licensed healthcare providers and a worldwide directory to find AIP-trained support.

Episode Timeline:
00:00 – Nutrient density & lifestyle as pillars of AIP
02:25 – What nutrient density actually means
05:07 – Nutrient-dense foods to include in all phases of AIP
08:29 – Practical ways to use nutrient-dense foods
12:48 – Lifestyle foundations that support healing
13:20 – Sleep and immune regulation
15:57 – Stress management and nervous system balance
18:50 – Movement and autoimmune recovery
22:39 – Connection and community support
25:09 – Integrating food and lifestyle changes
27:35 – Wrap-up & AIP Foundation Series

Episode 54: Reintroduction – Phase 3 of the Autoimmune Protocol
Reintroduction is often the most misunderstood—and most powerful—phase of the Autoimmune Protocol. While elimination helps calm inflammation, reintroductions are what allow you to build a personalized, sustainable way of eating that supports your long-term health. In this episode, Mickey explains why reintroduction is not optional, how it’s changed with recent AIP updates, and why staying in elimination too long can actually work against healing.
As part of the AIP Deep Dive series, this episode focuses on Phase 3 of the updated Autoimmune Protocol: the Reintroduction Phase. Mickey walks through how to know when you’re ready to begin, how to reintroduce foods safely, and how to interpret your body’s feedback so you can expand your diet with confidence.
This episode provides a clear, step-by-step framework for navigating reintroductions without fear or confusion—helping you move from a structured healing phase into a flexible, personalized approach to eating that works for your body and your life.
In this episode, you’ll learn:
What the AIP Reintroduction Phase is and why it matters
Why elimination is never meant to be permanent
How to know when you’re ready to begin reintroductions
The updated, evidence-based food reintroduction procedure
How to track and interpret immediate and delayed food reactions
The Core AIP reintroduction stages and food order
How Modified AIP reintroductions differ from Core AIP
What “gray area foods” are and how to handle them
How to build your personalized, long-term AIP template

Resources:
AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and beginner resources.
AIP Certified Coach Program & Practitioner Directory – Advanced training for licensed healthcare providers and a worldwide directory to find AIP-trained support.

Episode Timeline:
00:00 – Why reintroductions are the most powerful phase of AIP
02:34 – What the Reintroduction Phase is—and why it matters
04:27 – When to begin reintroductions
08:34 – The updated food reintroduction procedure
13:18 – Core AIP reintroduction stages
16:46 – Modified AIP reintroduction stages
19:29 – Tracking and interpreting food reactions
22:21 – Navigating “gray area foods”
24:27 – Immediate vs. delayed food reactions
27:12 – Life after reintroductions & your personalized AIP template
29:36 – Wrap-up & AIP Foundation Series

Episode 53: Elimination, Core & Modified – Phase 2 of the Autoimmune Protocol
For many people, the Elimination Phase is what comes to mind when they think about the Autoimmune Protocol—but it’s also the most misunderstood part. Conflicting food lists, outdated advice, and fear of restriction have left many people unsure how to approach elimination in a way that’s effective and sustainable. In this episode, Mickey clarifies what the Elimination Phase actually looks like today, following the 2024 update to the Autoimmune Protocol.
As part of the AIP Deep Dive series, this episode focuses on Phase 2 of the updated framework: the Elimination Phase. Mickey explains why elimination is meant to be temporary, how it fits into the larger AIP process, and how the introduction of Core AIP and Modified AIP makes the protocol more accessible without compromising its effectiveness.
This episode provides a clear, practical roadmap for navigating elimination with confidence—covering what to remove, what to include, how long to stay in this phase, and how to troubleshoot common challenges—so you can move forward without overwhelm or guesswork.
In this episode, you’ll learn:
What the AIP Elimination Phase is—and what it isn’t
Why elimination is a temporary learning phase, not a lifelong diet
How Core AIP and Modified AIP differ and why both exist
Which foods are avoided on Core AIP
Which foods are included on Modified AIP and why
What foods to focus on adding for nutrient density and healing
How long the Elimination Phase typically lasts
How to troubleshoot fatigue, cravings, digestive changes, and overwhelm
Practical meal planning and batch cooking strategies to make elimination easier

Resources:
AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and beginner resources.
AIP Certified Coach Program & Practitioner Directory – Advanced training for licensed healthcare providers and a worldwide directory to find AIP-trained support.

Episode Timeline:
00:00 – Introduction to the Elimination Phase and AIP updates
02:38 – What the Elimination Phase is—and isn’t
04:18 – Core AIP vs. Modified AIP explained
06:20 – Foods to avoid on Core AIP
11:05 – Foods included on Modified AIP
15:29 – Foods to include on both Core and Modified AIP
20:17 – How long to stay in the Elimination Phase
23:32 – Troubleshooting symptoms during elimination
27:57 – Meal planning and batch cooking strategies
32:18 – Wrap-up & AIP Foundation Series

Episode 52: Transition – Phase 1 of the Autoimmune Protocol
In the early days of the Autoimmune Protocol, there was no Transition Phase—you simply jumped straight into elimination. For many people, that approach was overwhelming and unsustainable. In this episode, Mickey explains why preparation, not willpower, is the biggest predictor of success with AIP.
As part of the AIP Deep Dive series, this episode focuses on Phase 1 of the updated Autoimmune Protocol: the Transition Phase. Mickey walks through why this phase was added, what’s changed in the updated framework, and how thoughtful preparation can reduce burnout, increase confidence, and make AIP work in real life.
This episode lays the groundwork for the Elimination Phase by helping you slow down, build supportive systems, and approach AIP as a sustainable learning process—not an all-or-nothing challenge.
In this episode, you’ll learn:
Why the original “jump straight into elimination” approach often led to burnout
What the AIP Transition Phase is and why it’s now considered essential
How preparation—not discipline—determines long-term success
The five steps of the AIP Transition Phase
How to track baseline symptoms and why it matters
How to create a personal health vision that supports motivation
What a confidence assessment is and how it helps you plan realistically
How to choose the right start date for elimination
Common Transition Phase pitfalls and how to avoid them

Resources:
AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and beginner resources.
AIP Certified Coach Program & Practitioner Directory – Advanced training for licensed healthcare providers and a worldwide directory to find AIP-trained support.

Episode Timeline:
00:00 – Why the Transition Phase was created
02:33 – The Transition Phase explained in five steps
04:14 – Step 1: Track your baseline symptoms
07:47 – Step 2: Create your personal health vision
10:09 – Step 3: Perform a confidence assessment
14:58 – Step 4: Choose your start date
18:32 – Step 5: Take action on preparation tasks
24:04 – Common Transition Phase pitfalls
26:42 – Wrap-up & AIP Foundation Series

Episode 51: The Autoimmune Protocol in 2026
There’s a lot of confusion about the Autoimmune Protocol—what it is, what it isn’t, and whether it actually works. In this episode, Mickey cuts through the noise to share the real story behind AIP and how it’s evolved in 2026.
As someone who’s been part of the AIP movement since the very beginning, Mickey explains how AIP grew from a grassroots experiment into a research-backed framework used worldwide to support people living with autoimmune disease. She also breaks down the major 2024 update to AIP, including the introduction of Core AIP and Modified AIP, and how to decide which approach is right for you.
This episode kicks off the AIP Deep Dive series and lays the foundation for using AIP as a temporary, educational process—not a lifelong restrictive diet.
In this episode, you’ll learn:
What the Autoimmune Protocol really is (and what it’s not)
How AIP evolved from patient experimentation to published research
The three phases of AIP: Transition, Elimination, and Reintroduction
The difference between Core AIP and Modified AIP
How AIP supports gut health, immune regulation, and inflammation
What the science says about AIP and autoimmune disease
Common myths and misconceptions about AIP
How to know if AIP is the right tool for you

Resources:
AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and reintroduction guides.
AIP Certified Coach Program – Advanced training for licensed healthcare providers who want to use AIP safely and effectively in clinical practice, or find a coach in the worldwide directory.
Episode Timeline:
00:00 – Introduction: Why AIP is misunderstood
02:45 – Autoimmune disease overview & Mickey’s story
05:06 – The origins of the Autoimmune Protocol
07:06 – What AIP is and how it works
08:01 – Phase 1: The Transition Phase
10:32 – Phase 2: Elimination (Core AIP vs. Modified AIP)
16:45 – Phase 3: Reintroduction
19:49 – How AIP supports gut health, immunity, and inflammation
22:29 – Recovery stories & medical research
25:10 – The 2024 update: Core vs. Modified AIP
27:32 – Myths and controversies about AIP
29:51 – Is AIP right for you?
30:15 – Wrap-up & what’s coming next