The Autoimmune Wellness Podcast

Episode 53: Elimination, Core & Modified – Phase 2 of the Autoimmune ProtocolFor 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 Conflicting food lists, outdated advice, and fear of restriction have left many people unsure how to approach elimination in a way that’s effective and sustainable.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’tWhy elimination is a temporary learning phase, not a lifelong dietHow Core AIP and Modified AIP differ and why both existWhich foods are avoided on Core AIPWhich foods are included on Modified AIP and whyWhat foods to focus on adding for nutrient density and healingHow long the Elimination Phase typically lastsHow to troubleshoot fatigue, cravings, digestive changes, and overwhelmPractical meal planning and batch cooking strategies to make elimination easierResources: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 ProtocolIn 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 burnoutWhat the AIP Transition Phase is and why it’s now considered essentialHow preparation—not discipline—determines long-term successThe five steps of the AIP Transition PhaseHow to track baseline symptoms and why it mattersHow to create a personal health vision that supports motivationWhat a confidence assessment is and how it helps you plan realisticallyHow to choose the right start date for eliminationCommon Transition Phase pitfalls and how to avoid themResources: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 created02:33 – The Transition Phase explained in five steps04:14 – Step 1: Track your baseline symptoms07:47 – Step 2: Create your personal health vision10:09 – Step 3: Perform a confidence assessment14:58 – Step 4: Choose your start date18:32 – Step 5: Take action on preparation tasks24:04 – Common Transition Phase pitfalls26:42 – Wrap-up & AIP Foundation Series

Episode 51: The Autoimmune Protocol in 2026There’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 researchThe three phases of AIP: Transition, Elimination, and ReintroductionThe difference between Core AIP and Modified AIPHow AIP supports gut health, immune regulation, and inflammationWhat the science says about AIP and autoimmune diseaseCommon myths and misconceptions about AIPHow to know if AIP is the right tool for youResources: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 misunderstood02:45 – Autoimmune disease overview & Mickey’s story05:06 – The origins of the Autoimmune Protocol07:06 – What AIP is and how it works08:01 – Phase 1: The Transition Phase10:32 – Phase 2: Elimination (Core AIP vs. Modified AIP)16:45 – Phase 3: Reintroduction19:49 – How AIP supports gut health, immunity, and inflammation22:29 – Recovery stories & medical research25:10 – The 2024 update: Core vs. Modified AIP27:32 – Myths and controversies about AIP29:51 – Is AIP right for you?30:15 – Wrap-up & what’s coming next

Episode 50: The State of AIP in 2026 & Relaunching the Autoimmune Wellness PodcastAfter a pause, the Autoimmune Wellness Podcast is back—and this episode marks the beginning of a new chapter. In Episode 50, Mickey officially relaunches the podcast and shares a clear, compassionate update on the current state of the Autoimmune Protocol as we head into 2026.Mickey reflects on how AIP has evolved from a grassroots, patient-led experiment into a mature, research-informed framework used by patients and practitioners around the world. She also explains why this moment matters, what’s changed in recent years, and how the podcast will support the autoimmune community moving forward.This episode sets the stage for the AIP Deep Dive series and offers grounding, context, and direction for anyone navigating autoimmune disease—whether you’re brand new to AIP or have been part of this community for years.In this episode, you’ll learn:Why the Autoimmune Wellness Podcast is being relaunched nowHow AIP has entered a new “maturity” stageWhat’s changed in the AIP landscape since 2022Why Modified AIP has been a game-changer for sustainability and accessThe current state of AIP research and what’s coming nextHow the AIP Certified Coach community has grown globallyWhat the AIP community looks like todayWhat to expect from upcoming podcast episodes and seriesResources:AIP Foundation Series – Free 5-day email course with over 60 pages of resources, food lists, and beginner guides.AIP Certified Coach Program & Practitioner Directory – Learn more about becoming certified or find an AIP-trained provider.Subscribe to the Autoimmune Wellness Podcast to stay up to date with the AIP Deep Dive series, research-focused episodes, and community conversations.Episode Timeline:00:00 – Welcome back & podcast relaunch01:48 – About Mickey & the Autoimmune Wellness Podcast04:37 – The State of AIP in 202605:30 – AIP enters its “maturity” stage08:48 – Why Modified AIP has been a game-changer10:23 – Research momentum and what’s ahead11:21 – Growth of the AIP Certified Coach community12:41 – The AIP community today13:54 – What’s coming on the podcast14:13 – January: AIP Deep Dive Month15:59 – Personal health update preview17:02 – February: Science Month17:56 – Introducing “Small Bites”18:48 – Looking ahead: mixed formats & community input20:09 – AIP Foundation Series & wrap-up

Donate to the Team AIP fundraiser here: http://autoimmunewellness.com/donateGet your Team AIP hat here: http://autoimmunewellness.com/aiphat Hi, friends. I'm Mickey Trescott, co-founder of Autoimmune Wellness, and today I'm here with a special bonus episode to share some exciting news, a big vision for the AIP community, and an invitation for you to join me in making a difference.  On October 12th, 2025, the Autoimmune Association is hosting its annual Hope Journey Walk in Washington, D.C., I will be there in person, joining forces with my friends and colleagues, Jamie Hartman and Marie Noelle Marquis of the AIP Summit PoD.C.ast. Together, we've created team AIP, a community driven fundraiser to raise awareness for autoimmune disease and show the power of diet and lifestyle in healing.    Our team goal for the fundraiser is to raise $10,000.We've already made it almost 10% of the way there, but we can't do it without you. Here's how you can join us. First, come walk with us in D.C. if you're local, or if you can travel to the D.C. area, I would love to meet you in person, connect with other members of the AIP community and we can all walk side by side at this inspiring event. Two, you can walk with us virtually. So wherever you are in the world, you can register for the walk, walk in your own community and be a part of Team AIP from afar. You can even organize your own small group in your community to walk together and get some of that community support.Three, support our fundraiser. You can help us reach our $10,000 goal in two ways. First, you can purchase a team AIP hat at autoimmunewellness.com/aiphat. This is a really great way to show your AIP pride and a hundred percent of the proceeds go to the fundraiser. We also will be wearing these hats as a group on the D.C. walk.So if you are planning to attend in D.C. make sure that you get your order in, in time for the event so that you can match. if that's something that you wanna do. You can also donate directly at autoimmunewellness.com/donate. Every dollar counts and brings us closer to our goal in supporting the Autoimmune Association's mission.So why are we doing this? The Autoimmune Association is the leading national organization dedicated to autoimmune awareness, advocacy, education, and research. Greater funding means more progress and understanding autoimmune diseases, more support for patients like us, and more recognition of how approaches like AIP can fit into the larger conversation about autoimmune care.At this point, you should be very familiar about the work that we do here at Autoimmune Wellness to spread the word about diet and lifestyle therapy and especially the medical studies that are starting to come out, helping those of us with autoimmune disease figure out different things that are gonna help us live our best and healthiest lives despite autoimmune disease. This walk is about more than fundraising. It's about visibility. It's about showing the strength of the AIP community, meeting each other, gathering and raising our voices together so that people living with autoimmune disease are seen, supported, and better understood. And before I wrap up, I wanna give a big shout out to the incredible AIP business sponsors who are helping make team AIP possible. The brands that are gonna be supporting this include SIP Herbals, Get Saucy, Eat Gangster, Urban AIP, Eve's Wellness and  Autoimmune Vault. These businesses are not only...