The Autoimmune Wellness Podcast

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.

1. Why relying on recipes can increase decision fatigue
2. How meal templates simplify everyday AIP cooking
3. The foundational formula: protein + vegetables + fat
4. How to batch cook and mix-and-match meals throughout the week
5. The skillet meal method for quick, one-pan cooking
6. How to layer ingredients for better texture and flavor
7. The “fridge dump” soup and stew approach for using leftovers
8. How to build a satisfying, balanced “big salad”
9. 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.

1. 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

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.

• 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

• 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

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

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.

1. What it’s like to live with lupus and face complications like kidney failure
2. Why lupus is often misunderstood—especially in men
3. How delays in diagnosis can shape the autoimmune experience
4. What it means to advocate for yourself within the medical system
5. How Emmitt stays motivated while navigating serious health challenges
6. The role of community and representation in chronic illness
7. What to know about kidney donation and donor exchange programs
8. Why sharing your story can help others feel less alone
9. How to stay grounded and keep going during uncertain seasons

1. Male Lupus Warriors Website
2. Emmitt's Email: [email protected]
3. Autoimmune Association – Advocacy and autoimmune disease support
4. Kidney Donation Screening

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

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.

1. Why symptoms can temporarily worsen in the first weeks of AIP
2. How to troubleshoot when you’re not seeing improvement after 1–2 months
3. Common reasons AIP “isn’t working” (and what to look at first)
4. How to navigate low energy, flares, or limited capacity for cooking
5. Practical strategies for eating out or using meal shortcuts on AIP
6. How to think about supplements, fillers, and what’s actually necessary
7. Why fear around reintroductions is common—and how to move forward safely
8. How to approach reintroductions without triggering anxiety or over-restriction
9. What to do after a failed reintroduction (and how to continue progressing)
10. How to make AIP sustainable long term without feeling deprived
11. The relationship between structure and bio-individuality in AIP
12. What the research says about common trigger foods
13. Why AIP is not a replacement for medical care or medication
14. How to advocate for more autoimmune research and better care

1. The New Autoimmune Protocol (Book + Preorder Community)
2. Episode 58: The 3 Meal Safety Net
3. Urban AIP Meal Delivery
4. Autoimmune Association
5. 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

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.

1. Why flavor matters for long-term AIP sustainability
2. How acid brightens and balances rich or heavy meals
3. Why fresh herbs are one of the most powerful (and overlooked) tools
4. How fermented foods add both tang and depth
5. The role of aromatics in building a strong flavor foundation
6. What umami is and how to incorporate it on AIP
7. Simple ways to upgrade everyday meals without extra complexity
8. 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.

1. The New Autoimmune Protocol – Pre-Order
2. AIP Foundation Series (Free Email Course)
3. The Nutrient-Dense Kitchen

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

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.

1. Why nutrient density is foundational to healing diets
2. How macronutrients (protein, carbs, fat) support energy, metabolism, and immune function
3. Why protein is the anchor of a nutrient-dense plate
4. The role of carbohydrates in thyroid health, energy, and recovery
5. Why fat is essential for hormones, absorption, and satiety
6. What micronutrients are and why they drive healing at the cellular level
7. How phytonutrients and “eating the rainbow” support the microbiome and inflammation balance
8. Why fiber is critical for gut health and immune regulation
9. The role of fermented foods in increasing microbial diversity
10. How omega-3 rich seafood supports an anti-inflammatory gut environment
11. The truth about organ meats and other nutrient-dense traditional foods
12. How to think about nutrient density across a week (instead of perfecting every meal)
13. A simple 5-step framework for building nutrient-dense meals in real life
14. Why sustainability matters more than perfection when it comes to healing

Resources:

1. Episode 65: Nutrient Density Research Breakdown
2. 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.
3. 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

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…

1. Why eating differently feels relational—not just logistical
2. How to reduce social stress by deciding before you arrive
3. Practical strategies for restaurants, dinner parties, holidays, and travel
4. Why short explanations build more confidence than long ones
5. The difference between gratitude and apology
6. How to participate socially without compromising your health
7. What to say when someone pressures you to “just have a little”
8. Why consistency speaks louder than debate
9. How identity shifts over time when living with AIP
10. How to integrate dietary boundaries without making them your identity

1. The New Autoimmune Protocol – Pre-Order

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

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.

1. What it really means to “finish” AIP
2. How to transition from rules to a personalized dietary philosophy
3. Why post-AIP eating is hyper-personalized—not a single universal diet
4. How to think about returning to AIP without all-or-nothing thinking
5. The “batten down the hatches vs. unfurl the sails” framework
6. How to apply AIP principles beyond food
7. Why medical care and AIP should always work together
8. How to build a long-term approach that fits your real life
9. What life after AIP can look like 15 years into an autoimmune journey

Referenced Episodes:

1. Episode 51: The Autoimmune Protocol in 2026 (Full Overview)
2. Episode 52: Transition Phase | Deep Dive
3. Episode 53: Elimination Phase | Deep Dive
4. Episode 54: Reintroduction Phase | Deep Dive
5. Episode 55: Nutrient Density & Lifestyle Foundations
6. 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.

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

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.

1. Why comfort foods don’t have to disappear on AIP
2. How grated beet creates rich color and depth without tasting “beet-y”
3. The flavor architecture behind a nightshade-free chili
4. How caramelized onions, bone broth, oregano, and cinnamon build complexity
5. Why visual cues (like deep red color) matter in satisfaction
6. What changes when scaling a recipe from 6 servings to 100
7. How Urban AIP maintains quality and flavor at production level
8. Why chili is such a powerful comfort food during elimination
9. Easy protein swaps (turkey, bison, venison, lamb)
10. How to use the chili base as a template for other nightshade-free meals
11. What makes Urban AIP’s therapeutic meal delivery unique

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

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

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.

1. Why Mickey would start tracking symptoms from day one
2. Why focusing on nutrient repletion can be more important than restriction
3. The key nutrient-dense foods that made the biggest difference in her healing
4. Why continuing to advocate for proper medical care matters alongside diet
5. How medication and lifestyle changes can work together in autoimmune recovery
6. The emotional identity shift that often comes with chronic illness
7. How AIP can remain a tool without becoming your identity
8. Why community support can dramatically improve the healing process
9. How to set realistic expectations for recovery timelines
10. Why progress is best measured in months and years—not weeks

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.

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