Movement can feel complicated when you’re living with autoimmune disease—especially if your body no longer tolerates exercise the way it once did. Questions like how much is enough, what’s too much, and how to start safely can leave many people stuck between doing nothing and overdoing it.

In this episode of the Autoimmune Wellness Podcast, I’m joined by Beth Trimark-Connor, a licensed physical therapist, certified personal trainer, and lifelong athlete who specializes in helping people rebuild strength safely after illness, injury, and major life transitions.

Beth holds a degree in human physiology from Michigan State University and a master’s degree in physical therapy from the University of Colorado Health Sciences Center. She has completed extensive additional training in strength and conditioning, endurance coaching, nutrition, and evidence-based menopause coaching. Her work bridges the gap between rehabilitation and real-life strength, with a special focus on people navigating autoimmune disease, menopause, injury recovery, and fluctuating capacity.

Beth also brings lived experience to her work, managing her own celiac disease and Hashimoto’s thyroiditis. That perspective deeply informs her compassionate, practical approach to movement—one rooted in safety, realism, and long-term sustainability rather than pushing through symptoms.

In our conversation, we focus on how to start a movement routine from scratch in a way that feels supportive and adaptable to real life. Instead of prescribing workouts, Beth shares a framework for reconnecting with movement through curiosity, capacity awareness, and gradual habit-building.

Download the worksheets mentioned in this episode!

1. How to begin a movement routine when exercise feels intimidating or unsafe
2. Why starting with your personal “why” matters more than specific exercises
3. How to assess real-life capacity, energy, and constraints
4. Why starting smaller than you think leads to better long-term outcomes
5. How to use perceived exertion to guide safe intensity
6. Why tracking data—not judgment—supports consistency
7. How autoimmune disease and menopause can overlap in the body
8. How to adapt movement on low-energy or high-stress days
9. Why movement should feel like a relationship, not a rulebook

1. Beth Trimark-Connor, PT: Website: https://gotrainingwithbeth.com, Instagram & Facebook
2. Autoimmune Wellness Movement Resources: Download Beth’s movement self-assessment, tracker, and companion worksheets.

Episode Timeline:

00:00 – Why movement feels hard with autoimmune disease

01:43 – Introducing Beth Trimark-Connor

05:50 – Step 1: Start with your “why”

09:54 – Step 2: Assess real-life capacity and constraints

12:27 – Step 3: Start smaller than you think

19:25 – Building a daily check-in routine

20:48 – Tracking data without judgment

26:30 – Pre-solving problems so life doesn’t derail you

30:55 – Recap, key takeaways, and next steps

If you’re starting AIP — or refining your approach — it’s easy to assume you need to buy new ingredients, new tools, or completely overhaul your kitchen before you begin.

But sustainable success on AIP doesn’t start with buying more. It starts with clarity.

In this Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott walks you through how to set up your kitchen in a way that supports you through Transition, Elimination, Reintroduction, and long-term maintenance.

From clearing out visual clutter to stocking foundational pantry items and choosing tools that truly matter, this episode focuses on building an environment that reduces friction, protects your energy, and makes cooking feel more manageable.

1. Why kitchen setup directly impacts AIP sustainability
2. Why clearing and organizing comes before buying anything new
3. How to handle “not-right-now” foods during elimination
4. The core pantry staples that make simple meals possible
5. Cooking fats that are foundational for both Core and Modified AIP
6. Flavor builders that prevent boredom and increase adherence
7. Why shelf-stable proteins are essential for low-capacity days
8. What tools actually matter (and what you don’t need)
9. How to create a prep zone that reduces decision fatigue
10. Why maintenance and organization protect your energy

Kitchen confidence isn’t about culinary skill — it’s about preparation.

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

00:00 – Why kitchen setup impacts AIP success

02:28 – Clear before you add

05:49 – Removing “not-right-now” foods

07:51 – Boxing up “maybe later” foods

09:43 – Building a simplified AIP pantry

11:13 – Cooking fats (non-negotiable)

12:32 – Acids and umami flavor builders

13:18 – Shelf-stable proteins that save the day

14:11 – Spices and simple flavor foundations

15:02 – What you don’t need to prioritize

16:43 – Essential kitchen tools

19:27 – Helpful (but optional) upgrades

21:06 – Setting up your space for success

23:28 – AIP Kitchen Tour inspiration

24:10 – Recap & wrap-up

What happens when researchers outside the AIP community independently decide to study the Autoimmune Protocol in an academic setting? In this episode, Mickey breaks down a 2023 research trial from Poland that evaluated AIP for people with Hashimoto’s thyroiditis who were euthyroid on paper—but still highly symptomatic.

As part of the AIP Medical Research Review Series, this episode explores the second published clinical study on AIP for Hashimoto’s. The Polish research team examined not only symptoms and thyroid labs, but also nutrient intake, body composition, and thyroid ultrasound findings—adding new layers of insight beyond earlier research.

This episode walks through how the study was designed, what changed after 12 weeks on AIP, and how the results compare to the Abbott pilot trial. The findings offer compelling evidence that nutrient density, inflammation reduction, and symptom improvement can occur even when thyroid labs remain within normal ranges.

1. Why Polish researchers decided to study AIP after the Abbott trial
2. Who participated in the study and how the AIP intervention was structured
3. How nutrient density changed without calorie restriction
4. What happened to thyroid hormones, antibodies, and thyroid gland volume
5. How body weight and body fat shifted over 12 weeks
6. Which Hashimoto’s symptoms improved most significantly
7. Why symptom relief often matters more than antibody changes
8. What this study adds to the growing body of AIP research

Abbott, R. D., Sadowski, A., & Alt, A. G. (2019). Efficacy of the Autoimmune Protocol Diet as Part of a Multidisciplinary, Supported Lifestyle Intervention for Hashimoto’s Thyroiditis. Cureus, 11(4), e4556.

Krysiak, R., Kowalcze, K., Okopień, B., & Gdula-Dymek, A. (2023). Effects of an Autoimmune Protocol (AIP) Diet on Changes in Thyroid Parameters in Hashimoto’s Disease. Nutrients, 15(9), 2101.

1. AIP Foundation Series – Free 5-day email course with printable food lists, beginner resources, and updates on new AIP research
2. The New Autoimmune Protocol (Preorder) – Mickey Trescott’s upcoming book translating the latest AIP science into a practical, modern guide

00:00 – Introduction & why this Polish study matters

02:16 – Study overview and research goals

03:54 – Hashimoto’s refresher: euthyroid but symptomatic

05:05 – Key questions the researchers wanted to answer

06:23 – Participant profile and exclusion criteria

07:23 – AIP intervention design and duration

10:15 – Clinical measures and nutritional analysis

13:11 – Nutrient density results

15:54 – Thyroid hormones, antibodies & ultrasound findings

18:15 – Body weight and body composition changes

20:11 – Symptom improvement results

22:13 – Nutrient–thyroid marker relationships

23:23 – Interpreting hormone and antibody shifts

25:53 – Comparing results to the Abbott study

29:54 – Practical takeaways for listeners

33:06 – Recap, resources & wrap-up

Healing stories are often told after everything makes sense—but autoimmune life is usually lived in the middle of uncertainty.

In this episode, Mickey talks with AIP Certified Coach Lynn Rester about navigating an active flare while balancing work, health, and daily life. Lynn shares what it’s been like to move through recurring infections, deep fatigue, and disrupted sleep—and how she’s staying grounded while healing unfolds in real time.

This conversation offers reassurance for anyone who’s doing the work but still waiting for things to shift.

1. What it’s like to navigate an autoimmune flare in real time
2. How recurring infections can impact autoimmune health
3. Why sleep and stress became Lynn’s main focus
4. How to stay grounded when symptoms don’t resolve quickly
5. Why healing often happens slowly and quietly

1. Healthy Eating and Life Plans: Lynn's Website
2. Follow Lynn on Facebook and Instagram.
3. AIP Certified Coach Program & Practitioner Directory – Professional training and a worldwide directory to find AIP-trained support.

Episode Timeline:

00:00 – Introducing real-time healing conversations

01:20 – Meet Lynn Rester

01:57 – Balance, fatigue, and recurring infections

03:20 – When healing doesn’t happen quickly

05:54 – Staying mentally grounded during a flare

07:25 – Lifestyle shifts supporting this season

09:15 – Advice for feeling stuck in the middle

10:17 – Reflections and takeaways

11:03 – Share your Flare to Flow story

11:29 – Where to connect with Lynn

What happens inside the body when someone follows the Autoimmune Protocol—and how does AIP actually feel to people using it in real life?

In this episode of the Autoimmune Wellness Podcast, Mickey Trescott reviews two important follow-up studies from the Scripps research team, led by Dr. Gauree Konijeti, that expand our understanding of AIP for inflammatory bowel disease beyond symptom improvement alone.

The first study examined gene expression changes in intestinal tissue after an AIP intervention in ulcerative colitis. The second explored real-world patient experiences using AIP for Crohn’s disease and ulcerative colitis through a large survey. Together, these studies shed light on both the biological shifts and the lived experience of AIP for IBD.

1. Why researchers examined gene expression changes after AIP
2. What the RNA substudy revealed about immune and healing pathways
3. Why these findings matter despite a small sample size
4. How people with IBD experience AIP outside of clinical trials
5. Common patterns in symptom improvement and medication use
6. How personalization and reintroduction typically unfold in real life
7. What these studies add to the growing AIP research landscape

Scripps RNA Gene Expression Study (2019): An Integrative Clinical Pilot Study to Evaluate RNA Expression Changes in Inflammatory Bowel Disease Following the Autoimmune Protocol Diet

AIP IBD Patient Experience Survey (2021): Experience Using the Autoimmune Protocol Diet in Inflammatory Bowel Disease: A Patient Survey

AIP Foundation Series – Free 5-day email course with printable guides, meal plans, and beginner resources.

The New Autoimmune Protocol (Book) – Updated research, Core and Modified AIP guidance, and step-by-step meal plans (available for pre-order).

00:00 – Introduction: looking beyond symptoms

02:23 – Overview of the RNA and patient experience studies

03:42 – RNA substudy participant profile

06:51 – The AIP intervention used in the RNA analysis

07:41 – Clinical outcomes observed in the RNA subgroup

10:32 – How RNA gene expression was analyzed

13:07 – Results: gene expression and immune pathways

16:47 – Introducing the IBD patient experience survey

20:21 – Survey results: symptom changes and medication use

24:00 – Survey results: food reintroductions

28:08 – Recap: what these studies add to AIP research

Many people start the Autoimmune Protocol with a clear understanding of the rules—what foods to include, what to avoid, and which phase they’re in. But knowing the rules and feeling well on AIP are not always the same thing.

In this Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott introduces a new practical series called Meal Plan Makeover, where she walks through real-life AIP meal plans to explore what’s working, what might be getting in the way, and how small, strategic changes can dramatically improve energy, satisfaction, and sustainability.

Using a real (anonymized) three-day diet journal from a former client living with Hashimoto’s and rheumatoid arthritis, Mickey demonstrates how AIP can sometimes be applied too minimally—leading to under-eating, low energy, constant hunger, and meals that look “right” on paper but don’t feel supportive in the body.

This episode is not about perfection or criticism. It’s about learning how to apply AIP more strategically by focusing on protein balance, nutrient density, carbohydrates, flavor, and realistic capacity—so the protocol actually supports healing instead of creating new challenges.

1. Why following the AIP rules isn’t always enough to feel your best
2. How under-eating and low variety can sneak in during Elimination
3. Why fatigue and constant hunger are common signs of undernourishment
4. How to build more balanced breakfasts and snacks on AIP
5. Why starchy vegetables are essential for energy and sleep
6. How smoothies can work—and where they often fall short
7. Simple ways to improve satiety without cooking more
8. Why seafood and protein variety matter for autoimmune health
9. How sauces and flavor boosters improve both enjoyment and nourishment
10. Why calorie restriction can backfire during the Elimination phase
11. Small, realistic changes that can make AIP feel easier and more sustainable

AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and beginner guides.

The New Autoimmune Protocol (Book) – Updated research, practical tools, and meal plans for Core and Modified AIP (available for pre-order).

00:00 – Introduction: why AIP implementation matters

02:18 – Introducing the Meal Plan Makeover series

04:10 – Debbie’s background and context

05:36 – Reviewing the three-day meal plan

06:43 – Where strategy (not effort) is missing

07:04 – Smoothies: strengths and protein gaps

08:31 – A protein-forward breakfast that works

09:10 – Why snacks need balance

09:55 – The missing piece: starchy vegetables

11:12 – Bringing in more seafood

11:54 – Flavor matters: sauces and satisfaction

12:55 – Protein variety and fullness

13:21 – Calories, weight loss, and Elimination

14:59 – The big-picture meal plan takeaway

15:43 – Simple experiments to try this week

16:57 – Submitting your own meal plan & wrap-up

Hashimoto’s thyroiditis is the most common autoimmune disease in the world—and yet many people continue to struggle with fatigue, brain fog, pain, and mood symptoms even when their thyroid labs look “normal.”

In this episode of the Autoimmune Wellness Podcast, Mickey Trescott continues the AIP Medical Research Review series with a deep dive into the very first clinical study ever conducted on the Autoimmune Protocol for Hashimoto’s thyroiditis. This community-supported pilot study, led by Dr. Rob Abbott and published in 2019, examined whether a structured AIP diet and lifestyle intervention could improve quality of life, inflammation, and symptom burden in adults with Hashimoto’s who were already medically stable.

Mickey walks through the full story behind the study—from the chance meeting that sparked the research, to the grassroots crowdfunding effort that made it possible. She breaks down the study design, participant profile, intervention structure, clinical measures, and results, including detailed case reports that offer rare insight into individual experiences.

This episode highlights a critical and often overlooked reality in Hashimoto’s care: meaningful improvements in how people feel and function can occur even when thyroid hormones and antibodies remain largely unchanged.

1. How the first AIP study for Hashimoto’s thyroiditis came to be
2. Why Hashimoto’s patients often struggle despite “normal” thyroid labs
3. Who participated in the Abbott pilot study and why that matters
4. What the AIP intervention looked like in a clinical research setting
5. How diet, nutrient density, and lifestyle practices were integrated
6. Which clinical measures were used to assess symptoms, inflammation, and quality of life
7. What the study revealed about fatigue, pain, mood, and daily functioning
8. Why improvements occurred even though thyroid hormones stayed stable
9. What happened with thyroid antibodies and systemic inflammation
10. Why some participants required lower doses of thyroid medication
11. What the individual case reports reveal beyond group averages
12. Why this study remains a milestone for Hashimoto’s research today
13. Practical takeaways for using AIP to support Hashimoto’s now

Abbott Pilot Study (2019): Efficacy of the Autoimmune Protocol Diet as a Part of a Multidisciplinary Supported Lifestyle Intervention for Hashimoto’s Thyroiditis

AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and beginner guides.

AIP Certified Coach Program & Practitioner Directory – Advanced training for practitioners and a worldwide directory to find AIP-trained support.

Pre-Order The New Autoimmune Protocol – Mickey's forthcoming complete guide to the updated Autoimmune Protocol, including both Core and Modified AIP.

00:00 – The meeting that sparked the Hashimoto’s study

02:51 – Overview of the Abbott AIP Hashimoto’s study

04:01 – Understanding Hashimoto’s thyroiditis and standard treatment

06:27 – Why study AIP for Hashimoto’s

08:37 – Study participant profile

10:09 – The AIP study intervention

13:17 – Clinical measures and assessments

16:20 – Results: quality of life improvements

18:02 – Results: inflammation (hs-CRP)

19:03 – Results: thyroid hormones and antibodies

21:09 – Results: thyroid medication use

22:36 – Adherence and safety

23:29 – Case reports and individual outcomes

26:02 – Why this study still matters

28:25 – Practical takeaways for listeners

32:16 – Recap, resources, and what’s coming next

If you’ve ever stood in your kitchen thinking, I know what I should eat, but I just don’t know what to make, this episode is for you.

In this Kitchen Confidence Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott kicks off a new mini-series called Behind the Recipe—conversations that go beyond instructions to explore why certain recipes work so well for healing, how to adapt them, and what they teach us about cooking in a sustainable, real-life way.

Mickey is joined by Ginny Mahar, creator of Hypothyroid Chef and author of the newly released Thyroid30 Cookbook, to talk through one of those quietly powerful, repeat-worthy recipes: Veggie-Packed Meatloaf Muffins. Together, they discuss what makes this recipe so supportive for people navigating autoimmune and thyroid conditions—from batch cooking and freezing to substitutions, flavor boosters, and family-friendly design.

This episode is less about perfection and more about practicality: how to build meals that are nourishing, flexible, and realistic on both good days and hard ones.

1. Why some recipes become long-term staples during healing
2. What makes the Veggie-Packed Meatloaf Muffins so supportive for AIP and thyroid health
3. How veggie-forward, protein-rich meals support energy and consistency
4. Tips for batch cooking, freezing, and reheating with minimal stress
5. Smart substitutions for meat, vegetables, and flavor boosters
6. How to adapt AIP recipes for families and mixed dietary needs
7. Why accessibility and simplicity matter when cooking with chronic illness
8. How flavor, texture, and portioning impact real-life sustainability
9. What inspired the Thyroid30 Cookbook and who it’s designed for

Veggie-Packed Meatloaf Muffins Recipe – Full recipe from the Thyroid30 Cookbook

The Thyroid30 Cookbook by Ginny Mahar

Hypothyroid Chef Website

Ginny Mahar on Instagram

00:00 – Why some recipes truly stick

01:18 – Introducing the Behind the Recipe mini-series

01:18 – Guest introduction: Ginny Mahar, Hypothyroid Chef

03:31 – Why this meatloaf muffin recipe works so well

04:04 – Visual description & real-life use

04:52 – Ingredients, binders, and flavor strategy

07:04 – Portioning, batch cooking, and meal pairing

09:05 – Freezing, storage, and reheating tips

10:57 – Substitutions and variations

15:14 – Serving ideas, sauces, and flavor upgrades

17:06 – Veggie-forward cooking and accessibility

19:28 – The Thyroid30 Cookbook overview

21:21 – Wrap-up and where to find the recipe

For years, people living with Crohn’s disease and ulcerative colitis have asked whether diet can meaningfully impact inflammatory bowel disease. Until recently, there was very little clinical research to help answer that question.

In this episode of the Autoimmune Wellness Podcast, Mickey Trescott kicks off a new AIP Medical Research Review series by walking through the very first clinical studies ever conducted on the Autoimmune Protocol. These groundbreaking studies—led by gastroenterologist Dr. Gauree Konijeti and her team at Scripps—examined the effects of AIP in adults with longstanding, active inflammatory bowel disease.

This episode reviews two landmark papers: the 2017 Scripps pilot study on AIP for IBD and the 2019 follow-up study examining patient-reported quality of life. Mickey explains how the studies were designed, who participated, what the AIP intervention looked like in a clinical setting, and what the results actually showed—both in symptoms and in day-to-day functioning.

Along the way, this episode clarifies why these studies still matter nearly a decade later, how they helped shape today’s Core and Modified AIP approaches, and what they reveal about the role of diet and lifestyle in autoimmune care.

1. How the first AIP research study began with a single ulcerative colitis patient
2. Why Crohn’s disease and ulcerative colitis fall under the IBD umbrella
3. Who participated in the Scripps pilot study and why the results were so striking
4. What the AIP intervention looked like in a clinical research setting
5. Which foods were eliminated and which nutrient-dense foods were emphasized
6. How lifestyle support and coaching were integrated into the study
7. What clinical remission meant in the context of these trials
8. How AIP affected inflammatory markers and gut-specific biomarkers
9. What the quality of life study revealed beyond symptom improvement
10. Why these findings helped pave the way for Modified AIP
11. Key safety considerations for people with IBD, including strictures
12. Practical takeaways for applying AIP to IBD today

Scripps Pilot Study (2017): Efficacy of the Autoimmune Protocol Diet for Inflammatory Bowel Disease

Scripps Quality of Life Study (2019): An Autoimmune Protocol Diet Improves Patient-Reported Quality of Life in Inflammatory Bowel Disease

AIP Foundation Series – Free 5-day email course with printable guides and beginner resources

AIP Certified Coach Program & Practitioner Directory – Professional training and global support directory

00:00 – The patient story that sparked AIP research

02:35 – Overview of the IBD and quality of life studies

03:46 – Understanding IBD and standard treatments

05:10 – Why study AIP for inflammatory bowel disease

06:13 – Study participant profile

08:19 – The AIP study intervention

11:41 – Clinical endpoints and biomarkers

13:58 – Results: clinical outcomes

17:19 – Medication changes during the study

19:05 – Safety considerations

20:54 – Quality of life study results

23:53 – Why these studies still matter

27:15 – Practical takeaways for listeners

31:03 – Recap and wrap-up

When most people struggle with AIP, it’s not because they don’t care or don’t know what to eat. It’s because their food plan only works on “good” days—when energy is high, stress is low, and life is predictable.

In this Kitchen Confidence Small Bite episode of the Autoimmune Wellness Podcast, Mickey introduces a simple, flexible framework designed for real life: the AIP 3-Meal Safety Net. This approach helps you stay nourished through fluctuating energy, stress, flares, and changing capacity—across every phase of AIP.

Rather than focusing on recipes, perfection, or willpower, this episode reframes kitchen confidence as having reliable options that work on your worst days, not just your best ones. Mickey explains how planning for different capacity levels reduces decision fatigue, lowers stress, and makes consistency possible over time.

This episode breaks meals into three practical categories—low capacity, medium capacity, and higher or supported capacity—and offers concrete examples of what each looks like in real life. The goal is not cooking more, but building a system that supports you when cooking feels hard.

1. Why most AIP plans break down on low-energy or high-stress days
2. What “kitchen confidence” really means (and what it doesn’t)
3. Why AIP needs to be built for real life—not ideal conditions
4. How the AIP 3-Meal Safety Net supports fluctuating capacity
5. What low-capacity meals look like when cooking feels impossible
6. How to approach simple, repeatable meals on busy or tired days
7. Why medium-capacity meals carry most people through the week
8. How higher or supported cooking helps future you
9. Why freezer meals and leftovers reduce stress and decision fatigue
10. How to let go of guilt and build a sustainable AIP approach

The New Autoimmune Protocol (Book) – Updated research, practical tools, recipes, and real-life strategies for sustainable AIP (available for pre-order).

AIP Certified Coach Program & Practitioner Directory – Professional training and a worldwide directory to find AIP-trained support.

00:00 – Kitchen confidence & building AIP for real life

02:17 – Why AIP plans fail on “bad” days

04:51 – Introducing the AIP 3-Meal Safety Net

05:42 – Type 1 meals: low-capacity, no-cook options

09:03 – Type 2 meals: medium capacity, light cooking

12:17 – Type 3 meals: higher or supported capacity

16:08 – Recap: building a flexible, sustainable system

17:20 – Book announcement & closing reflections