Episode 69: Core vs. Modified AIP Elimination Phase — How to Choose | Deep Dive

If you’re learning about the Autoimmune Protocol for the first time—or revisiting it after trying it years ago—one question almost always comes up during the Elimination Phase:

Should I start with Core AIP or Modified AIP?

It sounds like a simple choice, but for many people it feels loaded. Some wonder which version will “work better.” Others worry about sustainability, cost, cultural fit, or whether they can realistically maintain the structure long enough to see results.

In this episode of the AIP Deep Dive series, Mickey breaks down the key differences between Core and Modified AIP, explains why both versions exist, and walks you through how to decide which one is the best fit for you right now. Rather than framing the choice as a matter of willpower or commitment, this episode reframes it as a question of context, sustainability, and nutrient density.

Mickey also discusses who each version tends to work best for, what the research currently says (and doesn’t say), how Modified AIP evolved from real-world use, and how to transition between versions if needed.

In this episode, you’ll learn:

1. Why the Core vs. Modified question exists today
2. What is removed on Core AIP and how it differs from Modified
3. Which foods are included in Modified AIP and why
4. Who Core AIP tends to work best for
5. Why Modified AIP is now the recommended starting point for most people
6. How accessibility, affordability, and cultural relevance factor into your decision
7. The research reality behind both versions
8. Why nutrient density matters regardless of which version you choose
9. How to transition from Modified to Core if needed
10. Why fit and sustainability matter more than perfection

Resources:

Referenced Episodes:

1. Episode 53: The Elimination Phase Explained (Deep Dive)
2. Episode 55: Nutrient Density & Lifestyle Changes – Essential to All Phases of AIP

AIP Foundation Series – Free 5-day email course with printable food lists for both Core and Modified AIP, reintroduction charts, meal plans, and beginner tools.

The New Autoimmune Protocol (Book) – The first AIP resource built to reflect the updated Modified AIP framework while prioritizing nutrient density and therapeutic principles. Available for pre-order wherever books are sold.

Episode Timeline:

00:00 – Core vs. Modified: why this question matters

02:16 – Elimination Phase overview at a glance

03:21 – What is removed on Core AIP

04:07 – What’s included on Modified AIP

05:09 – Timeline reminder & Foundation Series reference

06:21 – Why Modified AIP was created

08:30 – Who Core AIP tends to work best for

10:36 – Why Modified AIP is recommended for most people

11:38 – Accessibility & affordability considerations

12:27 – Modified AIP for vegetarians, active individuals & weight restoration

14:28 – The research reality: what we know and what’s next

16:22 – The biggest tradeoff: nutrient density

18:39 – What happens to existing Core AIP resources

20:47 – A note on known sensitivities

21:54 – Cultural relevance and making AIP your own

23:40 – Transitioning from Modified to Core

25:33 – Closing recap & book pre-order