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The Autoimmune Wellness Podcast is brought to you by Mickey Trescott, MSc., a functional nutritionist, chef, and author of three best-selling books: The Autoimmune Paleo Cookbook, The Autoimmune Wellness Handbook, and The Nutrient-Dense Kitchen. After personally navigating life with Hashimoto’s disease and celiac disease, Mickey is passionate about empowering others to take charge of their health. She is the creator of the AIP Certified Coach Practitioner Training Program and co-founder of Autoimmune Wellness, a platform dedicated to helping people find a path to healing using the Autoimmune Protocol (AIP). Her approach blends evidence-based principles from both natural and conventional medicine to give those with autoimmune disease their best chance at a vibrant, healthy life. This podcast was originally co-hosted with Angie Alt, NTC, CHC, who helped launch the show and contributed significantly to its early success through her advocacy and personal story of living with endometriosis, lichen sclerosis, and celiac disease. For more information on the Autoimmune Protocol (AIP), visit autoimmunewellness.com.
Episode 92: Fiber, Gut Health & the Microbiome with Farzanah Nasser Fiber is having a moment—but for people with autoimmune disease, digestive symptoms, or a history of restrictive diets, it can also feel confusing. In this episode of the Autoimmune Wellness Podcast, Mickey Trescott is joined by UK-based naturopathic nutritionist, certified functional medicine practitioner, and author Farzanah Nasser to explore why fiber is one of the most overlooked nutrients in modern nutrition—and why it's so important for gut, immune, and overall health. Together, they discuss how fiber nourishes the gut microbiome, supports immune function, and helps produce beneficial anti-inflammatory compounds. They also dive into why increasing fiber sometimes causes digestive discomfort, how to introduce it gradually, and practical strategies for reaching the recommended 30 grams per day—even for those with sensitive digestion or autoimmune disease. In this episode, you'll learn: Why 96% of people aren't getting enough fiber How fiber feeds the gut microbiome and supports immune function The difference between probiotics, prebiotics, and postbiotics Why short-chain fatty acids are so important for gut and immune health Why increasing fiber too quickly can cause bloating and digestive symptoms Practical strategies for gradually increasing fiber intake Tips for improving bean tolerance through preparation methods How to approach fiber if you have IBS, IBD, SIBO, or sensitive digestion Why mindful eating and proper digestion matter when increasing fiber Favorite high-fiber foods for the Autoimmune Protocol and Modified AIP What 30 grams of fiber actually looks like in a day Simple ways to build more fiber into everyday meals Resources: Website: https://farzanahnutrition.com Instagram: @farzanahnasser_nutrition Book: The Everyday High-Fiber Plan Episode Timeline: 00:00 – Why fiber matters for autoimmune health 01:30 – Introducing Farzanah Nasser 03:28 – Why fiber deserves a rebrand 04:48 – What fiber is and why we need more of it 07:11 – How fiber feeds the gut microbiome 08:32 – Fiber, inflammation, and immune function 10:51 – Why fiber sometimes causes digestive symptoms 17:01 – Preparing beans for better digestion 19:28 – Fiber for IBS, IBD, SIBO, and sensitive digestion 23:16 – Optimizing digestion before increasing fiber 25:38 – Favorite high-fiber AIP foods 30:39 – What 30 grams of fiber looks like in real life 37:04 – Favorite recipes from The Everyday High-Fiber Plan 40:48 – Wrap-up and closing
Episode 91: Understanding Hair Loss and Autoimmune Disease with VJ Hamilton Hair loss is one of the most common symptoms people experience with autoimmune disease—but it's also one of the most misunderstood. While many people assume it's simply part of having an autoimmune condition, hair loss can actually have many different causes, from immune dysfunction and nutrient deficiencies to hormone changes, chronic stress, and scalp inflammation. In this episode of the Autoimmune Wellness Podcast , Mickey Trescott is joined by registered nutritionist, AIP Certified Coach, and founder of the Autoimmunity Nutrition Clinic, VJ Hamilton, to explore the many factors that influence hair health in people with autoimmune disease. VJ brings both professional expertise and personal experience, having lived with alopecia areata, psoriasis, and post-viral chronic fatigue syndrome herself. Together, they discuss the different types of hair loss commonly seen in autoimmune patients, how to distinguish between them, and why identifying the underlying cause is essential for supporting healthy regrowth. They also explore nutrient deficiencies, gut health, hormones, stress, topical therapies, and why patience is such an important part of the healing process. In this episode, you'll learn: The different types of hair loss associated with autoimmune disease How alopecia areata differs from stress-, hormone-, and nutrient-related hair loss Why iron deficiency and low ferritin are common contributors to hair shedding The role of protein, B vitamins, zinc, selenium, vitamin D, and omega-3s in healthy hair growth How gut health and nutrient absorption influence hair health Why stress-related hair shedding often occurs months after a stressful event The importance of investigating the root cause rather than treating hair loss as a diagnosis Which supplements may be helpful—and which are often overhyped Topical strategies that may support scalp and follicle health Why hair is often one of the last tissues to recover during healing How to set realistic expectations for hair regrowth while addressing underlying health concerns Resources: VJ Hamilton Website: https://autoimmunenutritionclinic.com Instagram: @theautoimmunitynutritionist Podcast: The Autoimmune Reset Episode Timeline: 00:00 – Why hair loss is so common in autoimmune disease 01:52 – Introducing VJ Hamilton 03:13 – VJ's journey with alopecia, psoriasis, and chronic fatigue 06:40 – Different types of hair loss in autoimmune disease 13:30 – Nutrient deficiencies and hair health 23:46 – Common root causes and what to investigate first 27:26 – Why stress-related hair shedding is delayed 30:34 – Helpful supplements (and common misconceptions) 35:15 – Topical treatments and scalp care 41:23 – Setting realistic expectations for hair regrowth 47:14 – Wrap-up and where to learn more
Episode 90: Gut Healing on AIP — What’s Really Happening | Deep Dive When most people start the Autoimmune Protocol, they naturally focus on the food: what to remove, what to eat instead, and how to navigate all of the planning that comes with a major dietary change. But one of the most important things happening during AIP is often something you can’t actually see—changes happening inside the gut itself. Because AIP isn’t just designed to remove potential food triggers. It’s also designed to support systems commonly affected in autoimmune disease, including the gut lining, the microbiome, nutrient status, and immune regulation. And those changes don’t always happen quickly or in a straight line. For many people, healing happens gradually over time. Digestion may become more stable. Energy may improve. Foods that caused symptoms early on may become tolerable much later in the process. In this episode of the AIP Deep Dive series, Mickey explains what’s actually happening in the gut during AIP and why healing often continues long after the elimination phase ends. She explores intestinal permeability, the microbiome, nutrient density, lifestyle factors, and why healing is often more about rebuilding resilience than achieving perfection. In this episode, you’ll learn: Why the gut plays such an important role in autoimmune disease What intestinal permeability (“leaky gut”) actually means How stress, sleep, and lifestyle affect gut healing What changes may happen in the microbiome during AIP Why nutrient density is essential for repair and immune regulation How reintroductions provide information about healing capacity Why healing and food tolerance can evolve over time How to approach setbacks and reactions with more patience and clarity Resources: The New Autoimmune Protocol (Book) – A practical guide to implementing AIP with a focus on preparation, sustainability, and personalization The Nutrient Dense Kitchen – A cookbook and resource focused on nutrient density for healing AIP Foundation Series – Free 5-day email course with food lists, meal plans, and beginner tools Episode 51: The AIP in 2026 Episode Timeline: 00:00 – Introduction and Mickey’s personal gut healing story 04:35 – Why the gut matters in autoimmune disease 09:10 – Intestinal permeability (“leaky gut”) explained 14:10 – How the microbiome shifts during AIP 17:55 – Why nutrient density supports repair 21:30 – The role of lifestyle, stress, and sleep 25:31 – Why healing isn’t linear 31:22 – Wrap-up and key takeaways
Episode 89: The Future of Autoimmune Research with Victoria Shanmugam, Director of the Office of Autoimmune Disease Research Autoimmune disease affects an estimated 50 million Americans, yet for decades these conditions have often received less attention, coordination, and funding than other major chronic diseases. That landscape is beginning to change. In this episode of the Autoimmune Wellness Podcast, Mickey Trescott is joined by Dr. Victoria Shanmugam, rheumatologist, physician-scientist, and Director of the Office of Autoimmune Disease Research (OADR) at the National Institutes of Health. Created by Congress in 2023, the OADR was established to coordinate autoimmune disease research across the NIH and help accelerate progress in understanding, treating, preventing, and ultimately curing autoimmune diseases. Together, Mickey and Dr. Shanmugam discuss why the office was created, how autoimmune research is evolving, and the most promising areas of innovation currently underway. They explore everything from environmental triggers and large-scale data platforms to early disease detection, CAR-T therapies, and the future of personalized autoimmune medicine. This conversation offers a hopeful and practical look at where autoimmune research is headed—and what that progress could mean for patients over the next decade. In this episode, you'll learn: Why the Office of Autoimmune Disease Research was created and what its mission is How autoimmune diseases intersect with every organ system and NIH research institute What the first NIH-wide Strategic Plan for Autoimmune Disease Research includes Why studying multiple autoimmune diseases together may accelerate discoveries How environmental exposures may influence autoimmune disease risk and progression The role of large-scale collaborations and data-sharing platforms in research Why early detection and preclinical autoimmune disease are major areas of focus How Type 1 diabetes research is shaping new approaches to prevention What CAR-T therapies and other immune-targeted treatments may offer in the future Why patient participation and advocacy remain essential to research progress What researchers hope to achieve over the next five to ten years in autoimmune medicine Resources: Office of Autoimmune Disease Research (OADR) NIH-Wide Strategic Plan for Autoimmune Disease Research OADR Quarterly Community Updates (Must Attend Live) NOURISH Challenge Initiative EXACT Plan Network (Environmental Exposures & Autoimmune Disease) Episode Timeline: 00:00 – Why autoimmune research is entering a new era 01:41 – Introducing Dr. Victoria Shanmugam 03:29 – What is the Office of Autoimmune Disease Research? 04:58 – Why autoimmune diseases have historically been under-researched 07:19 – Goals of the OADR and coordination across NIH 09:54 – Studying more than 140 autoimmune diseases together 12:00 – The NOURISH challenge and nutrition research initiatives 14:07 – Promising areas of autoimmune disease research 16:09 – Environmental exposures and the EXACT Plan Network 17:28 – Autoimmune Centers of Excellence and cross-disease collaboration 18:34 – New clinical trials and prevention-focused research 20:02 – Early detection and preclinical autoimmune disease 21:18 – Data platforms and large-scale collaboration efforts 25:18 – How patients should think about research progress 26:32 – What the next 5–10 years may bring 28:49 – How patients can stay informed and engaged 30:16 – Why patient voices matter in research 31:00 – Wrap-up and closing reflections
Episode 88: The First AIP Pilot Trial in Rheumatoid Arthritis with Julianne Taylor Can dietary change meaningfully improve rheumatoid arthritis symptoms? A recently published pilot study investigating the Autoimmune Protocol diet in adults with rheumatoid arthritis found improvements in patient-reported disease activity, pain, fatigue, sleep, and quality of life measures—with several participants reaching remission-level scores by the end of the intervention. In this episode of the Autoimmune Wellness Podcast, Mickey Trescott is joined by registered nutritionist, AIP Certified Coach, and PhD candidate Julianne Taylor to discuss the first clinical trial investigating the Autoimmune Protocol in rheumatoid arthritis. Julianne shares her personal journey into autoimmune nutrition research, explains how the study was designed, and walks through the results of the pilot trial—including improvements in fatigue, sleep, pain, and disease activity. Together, they also explore the nuances and limitations of dietary research, discuss why individual responses vary, and dive into Julianne’s broader scoping review of elimination and reintroduction diets in rheumatoid arthritis spanning decades of research. In this episode, you’ll learn: How Julianne’s personal health experience led her into autoimmune nutrition research What a pilot feasibility study is and why it matters How the AIP rheumatoid arthritis study was designed Why patient-reported outcomes like fatigue and sleep are important in RA research What improvements participants experienced during the intervention Why some participants experienced challenges or adverse effects How nutrient density and food eliminations may both influence outcomes What historical elimination diet research in RA reveals about common trigger foods Why nightshades continue to be an important area of interest in autoimmune nutrition What future research on AIP and rheumatoid arthritis may explore next Resources: Paleo Zone Nutrition (blog) Julianne Taylor Nutrition (website) Julianne Taylor on Instagram The First AIP Pilot Trial in Rheumatoid Arthritis Elimination, Reintroduction Diets, and Oral Food Challenge in Adults with Rheumatoid Arthritis: A Scoping Review Episode Timeline: 00:00 – Introduction to the first AIP rheumatoid arthritis pilot study 01:56 – Introducing Julianne Taylor 03:54 – Julianne’s personal health journey and early paleo research 11:34 – What a pilot feasibility study is 13:05 – The questionnaires used in the AIP RA pilot trial 17:07 – The AIP intervention and elimination phase 19:32 – Results of the rheumatoid arthritis pilot study 24:56 – Discussing adverse effects and individual variability 30:57 – Diet quality versus food eliminations 33:54 – Reviewing decades of elimination diet research in RA 38:48 – Common trigger foods identified in the literature 42:31 – Nightshades and rheumatoid arthritis 44:31 – Upcoming AIP and RA research 51:20 – What Julianne hopes clinicians and patients take away from the research 53:23 – Where to follow Julianne’s work online
Episode 87: Celebrating NAIP Launch Week & Creating Through Chronic Illness with Alaina Moore of Tennis What does it take to keep creating when your body is struggling? How do you continue making meaningful work while navigating uncertainty, limitations, and chronic illness in real time? In this special episode of the Autoimmune Wellness Podcast, Mickey Trescott celebrates the launch of The New Autoimmune Protocol with a deeply personal conversation featuring her longtime friend Alaina Moore—vocalist and songwriter of the indie band Tennis. Instead of interviewing a guest, Mickey takes the guest seat herself as Alaina turns the tables to explore the creative process behind the new book, the realities of creating while chronically ill, and the surprising overlap between art, music, food, and healing. Together, they discuss what it means to pursue creative work while managing chronic illness, how illness can shape identity and perspective, and why adapting to changing capacity is often part of the process. Alaina also shares her experience navigating dysphonia while recording and touring, while Mickey reflects on photographing The New Autoimmune Protocol during a severe autoimmune eye flare. This conversation is honest, funny, emotional, and deeply relatable for anyone who has tried to keep showing up for meaningful work while living in a body that doesn’t always cooperate. In this episode, you’ll learn: How chronic illness can shape creativity, identity, and artistic work Why adapting to limitations is often part of the creative process The similarities between songwriting, recipe development, and visual storytelling How Mickey approaches recipe development, writing, and cookbook photography Why creative work often requires both structure and chaos How sensory imagination influences both music and cooking Alaina Moore’s experience recovering from dysphonia while touring with Tennis Mickey’s experience photographing a cookbook during an autoimmune eye flare Why accepting chronic illness can feel freeing instead of limiting The emotional impact of medical gaslighting and delayed diagnosis How creativity, music, and art can help people move through illness Why managing chronic illness is different from “overcoming” it Resources: Alaina Moore & Tennis Website: https://tennis-music.com Instagram: @tennisinc Playlist mentioned in the episode: Available here! Mickey Trescott Book: The New Autoimmune Protocol Episode Timeline: 00:00 – Introduction and NAIP launch week reflections 01:31 – Introducing Alaina Moore of Tennis 04:37 – Artists, chronic illness, and creative resilience 07:08 – Mickey’s writing and recipe development process 13:31 – Alaina’s songwriting process and creative structure 18:11 – Music, taste, and sensory imagination 25:07 – How Mickey perfects recipes 30:17 – Why Mickey shares her work publicly 32:56 – Creative breakthroughs and photographing the new book 39:02 – Alaina’s experience with dysphonia and vocal rehabilitation 44:11 – Accepting chronic illness and redefining healing 51:14 – Wrap-up and closing reflections
Episode 86: What Joy Can Survive? Chronic Illness and Healing with K.J. Ramsey What if healing isn’t about getting rid of pain—but about learning how to remain fully alive within it? In this episode of the Autoimmune Wellness Podcast, Mickey Trescott is joined by K.J. Ramsey, trauma-informed therapist, author, and chronic illness advocate. Her new memoir, The Place Between Our Pains , explores life with chronic illness, medical trauma, and the complicated relationship many of us have with our bodies when healing doesn’t look the way we expected. Together, Mickey and K.J. explore what it means to live well even when symptoms persist. They discuss medical gaslighting, identity shifts, self-trust, redefining healing, and why joy and grief often coexist in the chronic illness experience. K.J. also shares how journaling and creative practices helped her process pain, reconnect with herself, and remain present through years of illness and uncertainty. In this episode, you’ll learn: How chronic illness can shape identity, especially in early adulthood Why medical gaslighting is so damaging—and how self-trust becomes essential The emotional impact of being sick without clear answers or validation How dissociation and disconnection from the body can develop during chronic illness Why speaking to your body with compassion changes the healing process What it means to redefine healing beyond symptom elimination How chronic illness can deepen connection, creativity, and joy Why grief and joy often coexist in the healing journey The role of journaling and creative practices in processing pain and stress How creativity can help transform suffering into meaning and aliveness Why “being fully alive” may matter more than becoming symptom-free Resources: K.J. Ramsey Website: https://www.kjramsey.com Instagram: @kjramseywrites Book: The Place Between Our Pains Episode Timeline: 00:00 – Introduction and trigger warning 01:04 – Introducing K.J. Ramsey and The Place Between Our Pains 04:33 – Identity and illness in early adulthood 09:20 – Medical gaslighting and self-trust 16:01 – Dissociation, embodiment, and learning to listen to the body 24:14 – Redefining healing and living fully with pain 32:19 – How illness changes us 40:15 – Journaling, creativity, and processing pain 52:08 – Wrap-up and closing reflections
Episode 85: Developing Your Personal Health Vision with Jaime Hartman When starting the Autoimmune Protocol, it’s easy to focus on the details—what to eat, what to remove, and how to do everything “right.” But there’s a deeper question that often gets overlooked: what are you actually working toward? In this episode of the Autoimmune Wellness Podcast, Mickey Trescott is joined by Jaime Hartman, National Board Certified Health & Wellness Coach, educator, and co-teacher of the AIP Certified Coach Program, to explore the concept of a personal health vision. This conversation introduces a foundational mindset shift—moving beyond short-term goals and into a clear, personalized vision of what health means to you. Jaime explains how this approach helps guide decisions, build resilience, and create a more sustainable path through AIP and beyond. Together, they explore how defining your vision can help you stay grounded, communicate your needs, and navigate the complexities of chronic illness with more clarity and purpose. In this episode, you’ll learn: The difference between a health goal and a personal health vision Why having a clear vision makes AIP more sustainable and meaningful How different models of health (medical, holistic, and wellness) shape your perspective Why a personal health vision acts as a compass during challenging moments How to use your vision to make decisions about priorities, support, and care Real-life examples of how health vision influences daily choices and long-term strategy How your vision can help guide reintroductions and lifestyle flexibility Why personal values, relationships, and purpose are essential parts of healing Journaling prompts and visualization techniques to help define your vision How to approach this process if you feel discouraged, disconnected, or unsure what’s possible Resources: Jaime Hartman Instagram: https://www.instagram.com/jaimehartman22/ Website: https://gutsybynature.com AIP Summit: https://aipsummit.com AIP Certified Coach Program & Practitioner Directory: https://aipcertified.com Episode Timeline: 00:00 – Why AIP needs a bigger “why” beyond food rules 01:57 – Introducing Jaime Hartman 03:10 – What a personal health vision is (vs. goals) 05:57 – Medical, holistic, and wellness models of health 09:45 – Why vision matters in autoimmune healing 12:09 – How to use your health vision in real life 17:11 – Journaling prompts to define your vision 22:59 – How to begin if you feel discouraged 25:00 – Final reflections and encouragement
Episode 84: Troubleshooting AIP — How to Identify What’s Going Wrong | Deep Dive When you start the Autoimmune Protocol, it’s easy to expect a fairly straightforward path: remove certain foods, focus on nutrient density, support your lifestyle—and over time, feel better. And for some people, that’s exactly what happens. But for many others, the process feels more complicated. You might feel worse when you begin, struggle to stay consistent, stop seeing progress after a few months, or feel confused during reintroductions. If you’ve ever wondered, What am I doing wrong? or Why isn’t this working for me? —you’re not alone. In this episode of the AIP Deep Dive series, Mickey introduces troubleshooting as a normal and essential part of the process. Rather than seeing obstacles as failure, this episode reframes them as useful feedback—and gives you a clear way to identify what might be getting in the way and how to move forward. Mickey explains when it actually makes sense to troubleshoot (and when it doesn’t), outlines the three main layers where issues tend to arise, and walks through how to make thoughtful adjustments without creating more confusion. In this episode, you’ll learn: What troubleshooting really means—and why it doesn’t mean you’ve failed When to troubleshoot vs. when to give the process more time The three layers of troubleshooting: implementation, physiology, and medical factors Common challenges in each phase (transition, elimination, and reintroduction) Why lack of progress after 30–90 days may require a different approach How to avoid overcomplicating the process with too many changes at once Why mindset and patience play a key role in long-term success Resources: The New Autoimmune Protocol (Book) – A practical guide to implementing AIP with a focus on preparation, sustainability, and personalization AIP Foundation Series – Free 5-day email course with food lists, meal plans, and beginner tools Episode 52: Tracking & Preparing for AIP Episode Timeline: 00:00 – Why AIP doesn’t always go as expected 03:05 – What troubleshooting actually means 06:32 – When to troubleshoot—and when not to 09:51 – The three layers of troubleshooting 10:15 – Implementation challenges 11:58 – Physiological adjustments 13:41 – Underlying medical factors 14:57 – Troubleshooting across AIP phases 15:07 – Transition phase challenges 18:59 – Elimination phase troubleshooting 22:41 – Reintroduction phase challenges 25:19 – The mindset of troubleshooting 27:41 – Key takeaways and closing
Episode 83: The Menopause Gut — A Gut-Centered Approach to Perimenopause with Cynthia Thurlow, NP What if the return of symptoms in midlife isn’t a setback—but a signal? What if shifting hormones during perimenopause and menopause are actively reshaping your gut, your immune system, and your resilience? In this episode of the Autoimmune Wellness Podcast, I’m joined by Cynthia Thurlow, nurse practitioner, bestselling author, and expert in perimenopause and metabolic health. Her new book, The Menopause Gut , explores how hormonal changes in midlife impact the microbiome, immune regulation, and inflammation—and what women can do to adapt. This conversation is especially relevant for the autoimmune community. Many women experience stable symptoms for years, only to find new flares, food sensitivities, sleep disruption, or anxiety emerging in their 40s. We explore why this happens, how estrogen and progesterone shifts influence gut and immune function, and how to support your body through this transition with clarity and intention. In this episode, you’ll learn: Why perimenopause can trigger new autoimmune symptoms—even after years of stability How declining estrogen reshapes the gut microbiome and increases inflammation The connection between hormone fluctuations, histamine, and new food sensitivities Why perimenopause is a time of increased autoimmune risk (and what that means) How microbiome diversity influences immune tolerance and gut permeability The role of stress, sleep, and the nervous system in midlife immune health How bone density is connected to gut health and inflammation Why “gray area” foods can become more reactive during hormonal shifts Foundational strategies for supporting gut and immune health in midlife How hormone replacement therapy (HRT) fits into an autoimmune-aware approach Resources: Cynthia Thurlow, NP Website: https://www.cynthiathurlow.com Instagram: @cynthia_thurlow_ Facebook: The Midlife Pause Podcast: Everyday Wellness Book: The Menopause Gut Episode Timeline: 00:00 – Why midlife symptoms aren’t a failure of your protocol 02:25 – Introducing Cynthia Thurlow 04:20 – What perimenopause and menopause actually are 13:02 – How the microbiome changes in midlife 17:01 – Microbiome diversity and immune tolerance 22:47 – Estrogen, histamine, and new food sensitivities 30:57 – Bone density, inflammation, and gut health 37:37 – Practical strategies for gut and immune support 44:57 – Hormone replacement therapy and autoimmunity 50:31 – Wrap-up and closing
Kitchen Confidence: The Lazy Person’s AIP Meal Template (Small Bite) | Episode 82 If you’ve ever felt like AIP requires too much thinking in the kitchen, you’re not wrong. Between figuring out what to cook, how to combine ingredients, and whether you have what you need, relying on recipes for every meal can quickly become overwhelming. But AIP doesn’t have to feel that complicated. In this Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott introduces a simpler approach: flexible meal templates that take the guesswork out of cooking. Instead of starting from scratch every time, these templates give you a repeatable structure you can use with whatever ingredients you have on hand—making meals easier, faster, and more sustainable. You’ll hear about: Why relying on recipes can increase decision fatigue How meal templates simplify everyday AIP cooking The foundational formula: protein + vegetables + fat How to batch cook and mix-and-match meals throughout the week The skillet meal method for quick, one-pan cooking How to layer ingredients for better texture and flavor The “fridge dump” soup and stew approach for using leftovers How to build a satisfying, balanced “big salad” Why flexible structure supports long-term consistency You don’t need more recipes to succeed on AIP—you need a system that works on your busiest days. Resources The New Autoimmune Protocol – Pre-Order Episode Timeline 00:00 – Why AIP can feel like too much thinking 01:09 – Template 1: Protein + vegetables + fat 04:41 – Template 2: Skillet meal 08:16 – Template 3: Soup or stew 11:40 – Template 4: The big salad 14:00 – Recap & next steps
Episode 81: AIP Community Update — Events, Advocacy & Research Living with autoimmune disease is deeply personal—but the systems that shape diagnosis, treatment options, and long-term outcomes extend far beyond the individual. Research advancements, policy decisions, and community-led initiatives all play a role in what care looks like today—and what becomes possible in the future. In this second Quarterly Community Update episode of the Autoimmune Wellness Podcast, Mickey Trescott zooms out to explore what’s currently unfolding across the autoimmune landscape. These quarterly conversations are designed to keep you informed and grounded—without overwhelm—so you can better understand the bigger picture while navigating your own healing journey. This episode focuses on three key areas shaping autoimmune care in real time: research, advocacy, and community education. Mickey is joined by three returning contributors who bring both professional expertise and lived experience to these important conversations. First, Sybil Cooper, PhD, immunologist and AIP Certified Coach, breaks down emerging research on CAR-T therapy—an innovative and highly targeted treatment approach that may transform how autoimmune disease is treated in the future. Next, Jamie-Nicole Martin, chronic illness advocate and founder of the AIP BIPOC Network, shares insights from recent advocacy efforts in Washington, DC, along with updates on community-driven initiatives like the ROCK Summit and ROCK the Block, which aim to improve awareness, access, and equity in autoimmune care. Finally, Jaime Hartman, National Board Certified Health & Wellness Coach, AIP Summit organizer, and co-teacher of the AIP Certified Coach Program, discusses trends within the AIP community, including how coaching support is evolving and how more practitioners worldwide are integrating AIP into their work. Together, these conversations highlight how innovation in research, progress in advocacy, and growth in community education are all interconnected—and why they matter for anyone living with autoimmune disease. In this episode, you’ll learn: What CAR-T therapy is and why it represents a promising new direction in autoimmune treatment How CAR-T differs from traditional systemic treatments by targeting specific immune cells Why this research could shift the conversation from symptom management toward potential remission or cure How advocacy efforts are pushing for increased autoimmune research funding and policy change The role of the Office of Autoimmune Disease Research and why coordinated data matters Common barriers patients face with insurance, including step therapy and copay policies How community-based events like ROCK the Block and ROCK Summit are improving awareness and access Why advocacy happens at both the individual and systems level—and how they connect Where people commonly get stuck on AIP, especially during reintroductions How AIP Certified Coaches provide personalized support to help navigate those challenges How the AIP community is expanding globally, with more practitioners and diverse specialties Practical ways to find AIP-trained support and connect with ongoing education Resources: AIP BIPOC Network – Advocacy initiatives, events, and community programs AIP BIPOC Network Donation Link – Support ongoing advocacy and programming Autoimmune Association – Advocacy resources and policy initiatives Office of Autoimmune Disease Research (NIH) – Federal research coordination efforts AIP Summit – Annual event, replays, and community access AIP Certified Coach Program & Practitioner Directory – Professional training and global directory Episode Timeline: 00:00 – Introduction to the Quarterly Community Update series 01:10 – Meet the recurring contributors 02:31 – Research update with Sybil Cooper, PhD 03:07 – What is CAR-T therapy? 07:08 – Future implications of CAR-T for autoimmune disease 10:33 – Advocacy update with Jamie-Nicole Martin 11:25 – Autoimmune Association fly-in and policy efforts 16:25 – ROCK Summit & ROCK the Block recap 20:07 – Upcoming initiatives from AIP BIPOC Network 21:49 – Community trends with Jaime Hartman 22:47 – How AIP Certified Coaches support clients 25:59 – Trends in the current AIP coaching community 28:50 – How to find the right AIP Certified Coach 32:02 – Closing reflections and wrap-up
Episode 80: From Flare to Flow — Emmitt Henderson III on Lupus, Identity, and Advocacy Healing stories are often told once there’s a clear path—but autoimmune life is often lived in uncertainty, advocacy, and difficult decisions. In this episode, Mickey talks with Emmitt Henderson III, lupus patient and founder of Male Lupus Warriors, about navigating life with a complex and often misunderstood condition. Emmitt shares his decades-long journey to diagnosis, his experience living with lupus as a man, and what it’s like to face stage four kidney failure while continuing to advocate for others. This conversation offers perspective for anyone navigating uncertainty, advocating for themselves in the medical system, or learning how to keep showing up—even when the path forward isn’t clear. In this episode, you’ll learn: What it’s like to live with lupus and face complications like kidney failure Why lupus is often misunderstood—especially in men How delays in diagnosis can shape the autoimmune experience What it means to advocate for yourself within the medical system How Emmitt stays motivated while navigating serious health challenges The role of community and representation in chronic illness What to know about kidney donation and donor exchange programs Why sharing your story can help others feel less alone How to stay grounded and keep going during uncertain seasons Resources: Male Lupus Warriors Website Emmitt's Email: malelupuswarriors@gmail.com Autoimmune Association – Advocacy and autoimmune disease support Kidney Donation Screening Episode Timeline: 00:00 – Introduction to Flare to Flow and living in uncertainty 01:15 – Meet Emmitt Henderson III 02:12 – Emmitt’s lupus diagnosis journey 05:08 – Navigating kidney failure and transplant uncertainty 06:29 – Advocacy and representation in autoimmune disease 08:11 – Understanding kidney donation and donor exchange 10:06 – Message for those struggling right now 11:12 – Male Lupus Warriors and community support 12:44 – Wrap-up and closing
Episode 79: Ask Mickey Anything — Your Biggest AIP Questions, Answered If you’ve ever wondered whether you’re “doing AIP right,” you’re not alone. From navigating the early days of elimination to troubleshooting plateaus, managing low energy, and figuring out how to make this work in real life—there are so many questions that come up along the way. In this special Q&A episode of the Autoimmune Wellness Podcast, Mickey answers listener-submitted questions from across the community, covering both the practical and emotional sides of the Autoimmune Protocol. She walks through common challenges like symptom flare-ups in the first few weeks, what to do if you’re not seeing results, how to handle reintroductions without fear, and how to make AIP sustainable long term. She also dives into bigger-picture topics like personalization, research, and the future of autoimmune care. This episode is a reminder that AIP isn’t about perfection—it’s about learning, adapting, and finding what works for your body over time. In this episode, you’ll learn: Why symptoms can temporarily worsen in the first weeks of AIP How to troubleshoot when you’re not seeing improvement after 1–2 months Common reasons AIP “isn’t working” (and what to look at first) How to navigate low energy, flares, or limited capacity for cooking Practical strategies for eating out or using meal shortcuts on AIP How to think about supplements, fillers, and what’s actually necessary Why fear around reintroductions is common—and how to move forward safely How to approach reintroductions without triggering anxiety or over-restriction What to do after a failed reintroduction (and how to continue progressing) How to make AIP sustainable long term without feeling deprived The relationship between structure and bio-individuality in AIP What the research says about common trigger foods Why AIP is not a replacement for medical care or medication How to advocate for more autoimmune research and better care Resources: The New Autoimmune Protocol (Book + Preorder Community) Episode 58: The 3 Meal Safety Net Urban AIP Meal Delivery Autoimmune Association AIP BIPOC Network Episode Timeline: 00:00 – Introduction to the Q&A episode 01:22 – Is it normal for symptoms to worsen early on AIP? 05:02 – Two months on AIP with no improvement 11:04 – Real-life barriers: energy, cooking, and access 17:36 – Supplements and AIP compatibility 22:43 – Fear of reintroductions 27:43 – Reintroduction strategy and failed attempts 32:53 – Getting back to AIP after life changes 38:17 – Personalization vs protocol structure 41:33 – Common trigger foods and medication expectations 46:20 – Troubleshooting setbacks and research advocacy 51:21 – Wrap-up and closing
Kitchen Confidence: 5 AIP Flavor Boosters That Make Everything Taste Better (Small Bite) | Episode 78 If you’ve ever started AIP and thought your meals taste a little flat or repetitive, you’re not alone. One of the biggest challenges—especially early on—is learning how to create satisfying, flavorful meals with a more limited ingredient list. And when food isn’t enjoyable, it becomes much harder to stay consistent. In this Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott breaks down five simple, practical ways to build flavor in your AIP kitchen—without complicated recipes or extra effort. These foundational techniques can be layered into meals you’re already making, helping your food feel more balanced, interesting, and deeply satisfying. You’ll hear about: Why flavor matters for long-term AIP sustainability How acid brightens and balances rich or heavy meals Why fresh herbs are one of the most powerful (and overlooked) tools How fermented foods add both tang and depth The role of aromatics in building a strong flavor foundation What umami is and how to incorporate it on AIP Simple ways to upgrade everyday meals without extra complexity Why small changes can dramatically improve how your food tastes Flavorful cooking on AIP doesn’t require more effort—it just requires the right building blocks. Resources The New Autoimmune Protocol – Pre-Order AIP Foundation Series (Free Email Course) The Nutrient-Dense Kitchen Episode Timeline 00:00 – Why AIP meals can feel repetitive 01:54 – Flavor Booster #1: Acid 04:18 – Flavor Booster #2: Fresh herbs 07:36 – Flavor Booster #3: Fermented foods & brine 10:30 – Flavor Booster #4: Aromatics 12:39 – Flavor Booster #5: Umami 14:15 – Recap & practical next steps
Episode 77: How to Build a Nutrient-Dense Plate | Deep Dive If you’ve spent any time learning about the Autoimmune Protocol, you’ve probably heard the phrase nutrient density come up again and again. But knowing that nutrient density matters—and actually putting it into practice—are two very different things. Because when you’re in your kitchen, planning meals or staring into your fridge, the real question isn’t what is nutrient density? It’s: What does a nutrient-dense plate actually look like? In this episode of the AIP Deep Dive series, Mickey breaks down how to build meals that consistently support healing, energy, and long-term health—without overcomplicating the process. She walks through both the science and the practical application, helping you move from theory into everyday implementation. Mickey explores how macronutrients and micronutrients work together, highlights the most nutrient-dense food categories, and shares her own simple framework for planning meals that are nourishing, varied, and sustainable. In this episode, you’ll learn: Why nutrient density is foundational to healing diets How macronutrients (protein, carbs, fat) support energy, metabolism, and immune function Why protein is the anchor of a nutrient-dense plate The role of carbohydrates in thyroid health, energy, and recovery Why fat is essential for hormones, absorption, and satiety What micronutrients are and why they drive healing at the cellular level How phytonutrients and “eating the rainbow” support the microbiome and inflammation balance Why fiber is critical for gut health and immune regulation The role of fermented foods in increasing microbial diversity How omega-3 rich seafood supports an anti-inflammatory gut environment The truth about organ meats and other nutrient-dense traditional foods How to think about nutrient density across a week (instead of perfecting every meal) A simple 5-step framework for building nutrient-dense meals in real life Why sustainability matters more than perfection when it comes to healing Resources: Episode 65: Nutrient Density Research Breakdown The New Autoimmune Protocol (Book) – A practical guide to building nutrient-dense, flexible AIP meals for real life. Includes recipes, meal templates, and strategies for sustainable healing. AIP Foundation Series – Free 5-day email course with beginner tools, food lists, and meal planning support. Episode Timeline: 00:00 – Why nutrient density matters in practice 02:17 – Macronutrients overview: protein, carbs, fat 03:02 – Protein: needs, function, and why it anchors your plate 05:55 – Carbohydrates: energy, thyroid, and common misconceptions 07:48 – Fat: hormone support, absorption, and satiety 09:23 – Micronutrients: where healing really happens 11:20 – Phytonutrients and eating the rainbow 13:05 – Fiber and microbiome support 15:08 – Microbiome-supporting foods overview 15:36 – Fermented foods and microbial diversity 17:37 – Omega-3 seafood and inflammation balance 19:43 – Organ meats and nutrient density myths 22:00 – Bone broth and traditional foods 24:30 – How to apply this in real life 25:09 – Step 1: Start with protein 26:02 – Step 2: Plan vegetables and fruits 26:48 – Step 3: Add fermented foods 27:43 – Step 4: High-polyphenol smoothies 28:56 – Step 5: Simple meal templates 30:49 – Optional nutrient boosters 31:18 – Key takeaways and sustainability focus
Episode 76: AIP in Real Life — Eating Differently Without Making It a Big Deal Eating differently can feel like a much bigger deal than it actually is. Not because of the food itself—but because of the social dynamics around it. Dinner parties. Work lunches. Family holidays. First dates. Travel. The subtle pressure to explain. The awkwardness of declining. The internal negotiation about how much to share and how much to keep private. In Episode 76 of the Autoimmune Wellness Podcast, Mickey Trescott begins a new Small Bite series called AIP in Real Life —conversations about what it actually looks like to live this way long-term. Not just the food lists or the science, but the social navigation, mindset shifts, and emotional maturity that develop over time. Drawing on 15 years of personal experience living with AIP, Mickey shares practical strategies for eating differently without turning every gathering into a conversation about your health. This episode is about learning how to communicate clearly, hold boundaries calmly, and participate fully—without overexplaining, apologizing, or making your food choices the headline of the room. AIP in Real Life_ Eating Differ… In this episode, you’ll learn: Why eating differently feels relational—not just logistical How to reduce social stress by deciding before you arrive Practical strategies for restaurants, dinner parties, holidays, and travel Why short explanations build more confidence than long ones The difference between gratitude and apology How to participate socially without compromising your health What to say when someone pressures you to “just have a little” Why consistency speaks louder than debate How identity shifts over time when living with AIP How to integrate dietary boundaries without making them your identity Resources The New Autoimmune Protocol – Pre-Order Episode Timeline 00:00 – Why eating differently feels bigger than it is 02:34 – Why this feels so hard (belonging & communication) 04:01 – Decide before you arrive 08:57 – Keep explanations short 11:04 – Gratitude is not the same as apology 12:36 – Participation over perfection 15:25 – Accept that not everyone will understand 17:19 – Identity shifts & long-term integration 18:57 – Wrap-up & book mention
Episode 75: Life After AIP — Building Your Long-Term Maintenance Plan | Deep Dive What does life actually look like after you complete the Autoimmune Protocol? Once you’ve moved through Transition, Elimination, and Reintroduction, it’s natural to ask: Now what? Are you supposed to eat this way forever? What happens if your health shifts? And how do you apply what you’ve learned to real-life situations like stress, travel, celebrations, or aging? In this Deep Dive episode, Mickey explains what it really means to “finish” AIP and how to build a long-term maintenance plan that is flexible, sustainable, and personalized. Rather than viewing AIP as something you complete and leave behind, this episode reframes it as a framework you carry forward—one that helps you move up and down the spectrum of structure and flexibility as your health evolves. Mickey shares how to think about post-AIP eating, what a return to AIP can look like during a flare, how to use AIP principles beyond food, and why combining medical care with dietary strategy is essential for long-term autoimmune management. In this episode, you’ll learn: What it really means to “finish” AIP How to transition from rules to a personalized dietary philosophy Why post-AIP eating is hyper-personalized—not a single universal diet How to think about returning to AIP without all-or-nothing thinking The “batten down the hatches vs. unfurl the sails” framework How to apply AIP principles beyond food Why medical care and AIP should always work together How to build a long-term approach that fits your real life What life after AIP can look like 15 years into an autoimmune journey Resources: Referenced Episodes: Episode 51: The Autoimmune Protocol in 2026 (Full Overview) Episode 52: Transition Phase | Deep Dive Episode 53: Elimination Phase | Deep Dive Episode 54: Reintroduction Phase | Deep Dive Episode 55: Nutrient Density & Lifestyle Foundations Episode 56: Healing Update AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, reintroduction charts, and beginner tools. The New Autoimmune Protocol (Book) – The updated, flexible, and realistic guide to implementing AIP in real life. Episode Timeline: 00:00 – What does life after AIP look like? 03:18 – What does it mean to “finish” AIP? 06:58 – A post-AIP dietary philosophy (personalized eating) 10:33 – What a return to AIP can look like 13:11 – Batten down the hatches vs. unfurl the sails 17:41 – Using AIP principles beyond food 20:11 – Combining medical care with AIP (both-and approach) 22:36 – Building a sustainable long-term life 24:23 – Life after AIP, 15 years in 26:18 – Wrap-up & encouragement
Episode 74: Beyond the Recipe — Magic Chili with Marie-Noelle of Urban AIP (Small Bite) If you’ve ever thought starting AIP meant saying goodbye to your favorite comfort foods forever, this episode is for you. In this Beyond the Recipe Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott continues the mini-series exploring how AIP recipes actually work in real life—not just on paper. These conversations go deeper than ingredients and instructions to unpack why certain recipes succeed, how to adapt them, and what makes them sustainable long-term. Mickey is joined by Marie-Noelle Marquis, Nutritional Therapy Practitioner, AIP Certified Coach, and founder of Urban AIP, to talk through one of the most surprising comfort food wins in the AIP world: Magic Chili. This isn’t just a tomato-free chili. It’s a deeply savory, rich, red, nightshade-free meal that delivers comfort without beans, paprika, chili powder, or tomatoes—and somehow no one misses them. Together, they explore how this recipe works from both a home kitchen perspective and at production scale through Urban AIP’s therapeutic meal delivery service, and why this chili has become a customer favorite. This episode is about abundance over restriction: how to recreate nostalgic flavors, build depth without nightshades, and turn a single recipe into a flexible template for real-life healing. In this episode, you’ll learn: Why comfort foods don’t have to disappear on AIP How grated beet creates rich color and depth without tasting “beet-y” The flavor architecture behind a nightshade-free chili How caramelized onions, bone broth, oregano, and cinnamon build complexity Why visual cues (like deep red color) matter in satisfaction What changes when scaling a recipe from 6 servings to 100 How Urban AIP maintains quality and flavor at production level Why chili is such a powerful comfort food during elimination Easy protein swaps (turkey, bison, venison, lamb) How to use the chili base as a template for other nightshade-free meals What makes Urban AIP’s therapeutic meal delivery unique Resources: Magic Chili Recipe – Full recipe from The Nutrient-Dense Kitchen The Nutrient-Dense Kitchen Cookbook by Mickey Trescott Urban AIP Meal Delivery by Marie-Noelle Marquis Urban AIP on Instagram Episode Timeline: 00:00 – Rethinking chili without tomatoes, beans, or nightshades 01:19 – Introducing Marie-Noelle Marquis of Urban AIP 02:13 – Why Magic Chili belongs on the Urban AIP menu 05:02 – The beet base and building depth without tomatoes 07:36 – Scaling from home kitchen to commercial production 10:51 – Protein swaps and recipe versatility 11:49 – Urban AIP’s therapeutic meal delivery approach 17:42 – Final reflections on abundance and creativity in AIP cooking
Episode 73: What I’d Do Differently If Starting AIP Today If Mickey were starting the Autoimmune Protocol today—not in 2011 during the middle of a health crisis, but now with more than a decade of lived experience, research, and clinical insight—there are several things she would approach differently. Not because AIP doesn’t work, and not because she regrets the path she took. In fact, AIP was the turning point that helped her regain her health after being diagnosed with Hashimoto’s and celiac disease. But over the years, her understanding of healing has evolved. The science around AIP has matured, the community has grown, and the tools available to people starting today are far more structured and supportive than they were in the early days. In this reflective episode, Mickey shares the biggest shifts she would make if she were beginning AIP today—from how she would track symptoms and approach nutrient density to how she would think about fatigue, identity, community, and the long timeline of healing. Rather than focusing only on food elimination, this episode reframes AIP as a broader process of rebuilding health—one that includes nourishment, medical partnership, emotional adaptation, and long-term sustainability. Mickey also shares how these lessons informed her upcoming book, The New Autoimmune Protocol , and explains the new community experience she’s launching to guide people through the transition phase before beginning elimination together as a group. In this episode, you’ll learn: Why Mickey would start tracking symptoms from day one Why focusing on nutrient repletion can be more important than restriction The key nutrient-dense foods that made the biggest difference in her healing Why continuing to advocate for proper medical care matters alongside diet How medication and lifestyle changes can work together in autoimmune recovery The emotional identity shift that often comes with chronic illness How AIP can remain a tool without becoming your identity Why community support can dramatically improve the healing process How to set realistic expectations for recovery timelines Why progress is best measured in months and years—not weeks Resources: Episode 52: How to Track Symptoms on AIP Episode 56: Mickey’s Healing Update The New Autoimmune Protocol (Book) – A modern guide to implementing AIP today, including transition strategies, personalization, and sustainable long-term healing. Available for pre-order wherever books are sold. Pre-Order Community – When you pre-order the book and submit your receipt at theautoimmuneprotocol.com/preorder , you’ll gain access to a private community, exclusive recipes, live Q&A sessions, and a guided Transition Phase in May leading up to a coordinated AIP start on June 1. Episode Timeline: 00:00 – Why Mickey would approach AIP differently today 01:08 – Introduction and context for this reflection 03:22 – Why journaling from day one matters 06:16 – Nutrient repletion before restriction 08:31 – Advocating medically and personalizing care sooner 10:36 – Grieving the identity shift of chronic illness 12:41 – Respecting fatigue instead of pushing through 14:05 – Why AIP shouldn’t become your identity 16:06 – The importance of finding community support 18:11 – Measuring progress in months and years 20:07 – The bigger mindset shift around long-term healing 22:00 – The New Autoimmune Protocol pre-order community announcement 24:59 – Closing reflections and invitation to join the community
