The Autoimmune Wellness Podcast

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

Meditation is one of those practices that almost everyone recommends—especially in the autoimmune world. We know nervous system regulation matters. We know stress impacts inflammation. We know slowing down is important.

And yet, actually sitting down to meditate can feel surprisingly difficult. Instead of calm, you might feel restless. Instead of clarity, your thoughts get louder. Instead of relaxation, your body feels uncomfortable.

For many women living with autoimmune disease, this makes perfect sense. When your nervous system has been on high alert for a long time—monitoring symptoms, managing flares, juggling responsibilities—stillness can feel unfamiliar, even unsafe.

In this Mind-Body Minute, Mickey is joined by AIP Certified Coach, Qigong and yoga teacher Michele Spring to talk about why meditation feels hard, what’s actually happening in the nervous system when we try to slow down, and how to begin in a way that feels supportive instead of frustrating.

This conversation reframes meditation as a practice of building safety and awareness—rather than clearing your mind or doing it “perfectly.”

1. Why meditation can trigger anxiety instead of calm
2. How nervous system dysregulation makes stillness feel unsafe
3. What meditation actually is (and what it isn’t)
4. Why you don’t need to clear your mind to meditate
5. How moving meditation (like Qigong) can be more accessible than sitting still
6. A simple way to start with just 30 seconds
7. How to structure a meditation habit so it actually sticks

1. Free Guided Meditation – Michele’s calming nervous system meditation
2. Michele on Instagram – @ThrivingAutoimmune
3. Michele on YouTube – Michele Spring (Thriving Autoimmune)

00:00 – Why meditation feels so hard

01:26 – Meet Michele Spring

02:34 – Nervous system dysregulation and stillness

06:27 – What meditation really is (and common misconceptions)

10:13 – How to get started if meditation hasn’t stuck

11:57 – Structuring a sustainable practice

13:34 – Free guided meditation invitation

14:39 – Where to connect with Michele

What if IBS isn’t a true diagnosis—but a placeholder? What if bloating, cramping, urgency, constipation, diarrhea, and food reactions aren’t signs that your body is “too sensitive,” but clues that something specific and treatable is being missed?

In this episode of the Autoimmune Wellness Podcast, I’m joined by Dr. Izabella Wentz, integrative pharmacist, bestselling author, and longtime leader in the root-cause approach to chronic illness. Many of you know her work in the Hashimoto’s community—but her newest book turns that same investigative lens toward digestive health.

Izabella’s latest book, Finding and Treating the Root Cause of Irritable Bowel Syndrome, challenges the idea that IBS is a final answer. Instead, she reframes it as the beginning of a deeper investigation—one that considers bacterial overgrowth, enzyme deficiencies, nutrient depletion, intestinal permeability, medication side effects, food intolerances, thyroid dysfunction, and more.

This conversation is especially relevant for the autoimmune community. Many people who go on to develop autoimmune disease report years—sometimes even a decade—of digestive symptoms before receiving a diagnosis. We explore why that overlap exists, what IBS may be masking, and how improving gut health may shift the trajectory of long-term immune health.

1. Why IBS is often a “label,” not a root cause
2. The research showing most IBS cases have identifiable, treatable drivers
3. How IBS can precede autoimmune disease by 5–10+ years
4. The role of intestinal permeability in autoimmunity
5. When IBS may actually be SIBO, celiac disease, IBD, enzyme dysfunction, or something else
6. The difference between IBS and IBD—and red flags you shouldn’t ignore
7. How nutrient deficiencies like zinc, glutamine, thiamine, carnitine, and magnesium impact digestion
8. Why fiber works for some people—and makes others worse
9. How polyphenols, fermented foods, and microbiome balance fit into healing
10. Medications that can contribute to constipation, diarrhea, or gut lining damage
11. Foundational gut practices that support digestion for everyone

Izabella Wentz, PharmD

1. Website: https://thyroidpharmacist.com
2. Instagram: @izabellawentzpharmd
3. Facebook: Thyroid Lifestyle
4. Podcast: Thyroid Pharmacist Healing Conversations

Book: Finding and Treating the Root Cause of Irritable Bowel Syndrome

00:00 – Is IBS a diagnosis—or a placeholder?

01:34 – Introducing Izabella Wentz

03:38 – Why IBS is often a label, not a root cause

11:07 – When IBS is actually something else

14:01 – Food reactions: IBS vs autoimmune sensitivities

18:35 – Why IBS and autoimmunity overlap

20:10 – IBS vs IBD: knowing the difference

23:09 – Nutrient deficiencies and digestive dysfunction

28:40 – Fiber, fermented foods & polyphenols

32:56 – Medications that contribute to IBS

35:08 – Gut health foundations for everyone

38:12 – Wrap-up and closing

When you’re navigating autoimmune disease and IBS at the same time, it can feel confusing fast.

You clean up your diet. You follow AIP carefully. And yet you’re still bloated, constipated, dealing with urgency, or wondering whether what you’re experiencing is an autoimmune flare, a gut flare, or something else entirely.

In this Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott is joined by Nutritional Therapy Practitioner and AIP Certified Coach Mariu Cabral for a grounded conversation about what’s actually happening in real-life practice with clients who have both autoimmune disease and gut issues.

This is the first in a Practitioner Perspectives series focused on IBS — highlighting what’s showing up right now in the autoimmune community, what’s working, and where nuance matters most.

Together, they explore how autoimmune flares and gut flares often overlap, why mealtime habits can be just as important as food choices, and how to navigate AIP when common “healthy” foods don’t feel good in your body.

1. Why autoimmune flares and gut flares often happen together
2. How eating in a stressed or distracted state can trigger symptoms
3. Why chewing thoroughly can dramatically improve digestion
4. The difference between autoimmune trigger foods and IBS trigger foods
5. Why IBS triggers are often about quantity, preparation, and context
6. How cooking methods (like steaming vs. roasting) affect digestibility
7. How to personalize AIP when fibrous vegetables and ferments cause symptoms
8. Why the elimination phase can ultimately support gut healing
9. How to honor cultural foods while managing IBS and autoimmune disease
10. Why healing must include safety, identity, and joy around food

This episode is a reminder that struggling with digestion on AIP doesn’t mean you’re failing. It means your body needs personalization, not perfection.

Mariu Cabral Website: https://mariucabral.com

Follow Mariu on Instagram: https://www.instagram.com/mariucabral

Follow Mariu on TikTok: https://www.tiktok.com/@mariucabral.ntp

Mariu Cabral on Substack: https://mariucabral.substack.com/

00:00 – When autoimmune and gut symptoms collide

01:22 – Introducing Mariu Cabral

02:22 – What’s showing up in practice right now

04:18 – Why mealtime stress triggers gut flares

05:49 – IBS vs. autoimmune trigger foods

07:51 – Why fibrous vegetables can be tricky on AIP

09:43 – Cooking methods and digestibility

10:22 – Why AIP can ultimately support digestion

12:32 – Two simple digestion habits that change everything

14:26 – When Modified AIP may help

15:02 – Honoring cultural foods during healing

17:01 – Final reflections and where to connect

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.

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

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.

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

If you’ve ever looked at a nourishing AIP-friendly recipe and thought, this sounds great, but I don’t have the energy for multiple pans and a sink full of dishes, this episode is for you.

In this Kitchen Confidence Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott continues the Beyond the Recipe mini-series—conversations that go beyond instructions to explore why certain recipes work so well in real life, especially on low-energy days, and how they help reduce friction around feeding yourself well.

Mickey is joined by her longtime friend Mary to talk through a comforting, one-pot favorite: Creamy Cilantro Chicken and Rice. Adapted from a New York Times Cooking recipe and reworked for Modified AIP, this Dutch oven meal is designed to be both deeply nourishing and genuinely doable. Together, they unpack why one-pot meals matter so much for people managing autoimmune disease, how rice fits into Modified AIP, and why simplicity often makes the biggest difference in consistency.

This episode is about more than a recipe—it’s about lowering the barrier to eating well, building confidence in the kitchen, and choosing methods that support real life, not perfection.

1. Why one-pot meals are a powerful tool for reducing decision fatigue
2. What makes Creamy Cilantro Chicken and Rice so supportive for Modified AIP
3. How rice can increase satiety and comfort without adding complexity
4. Why Dutch oven cooking builds confidence and flexibility in the kitchen
5. Tips for stovetop-to-oven meals with minimal cleanup
6. How to safely and confidently use cast iron and enameled Dutch ovens
7. Ideas for leftovers, reheating, and stretching meals across multiple days
8. How simple cooking methods support long-term consistency with AIP

1. The Recipe: Cilantro Coconut Chicken and Rice
2. Lodge Enameled Cast Iron
3. Staub Cast Iron
4. Le Creuset Cast Iron
5. The New Autoimmune Protocol – Pre-Order

00:00 – Why low-energy cooking matters more than knowing what to eat

01:13 – Introducing the Beyond the Recipe series and today’s dish

01:58 – Guest introduction: Mary and a long-standing Hashimoto’s friendship

02:44 – Visual walkthrough of Creamy Cilantro Chicken and Rice

03:38 – Why this recipe works in real life

05:10 – The role of rice in Modified AIP and satisfaction

06:52 – Dutch oven cooking: stovetop to oven confidence

08:45 – Cast iron brands, sizes, and accessibility

09:57 – Safety tips when cooking with Dutch ovens

11:20 – Cleaning as you go and reducing kitchen overwhelm

13:12 – Leftovers, reheating, and multi-meal planning

13:56 – Final takeaways on simplicity, confidence, and sustainability

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