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Where Should You Start Your AIP Healing Journey?

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Healing Through Ho’oponopono

Healing Through Ho’oponopono for Autoimmune Healing: A Gentle Path to Peace and Grace

As we wrap up another year—one that may have held beauty, setbacks, flare-ups, growth, tears, progress, and everything in between—I want to offer you a practice that has brought many people a sense of peace, grounding, and emotional spaciousness: Ho’oponopono for autoimmune healing.

I first heard of this practice many years ago when I started my healing journey and stumbled across a powerful documentary called E-Motion (which has since been updated to E-Motion 2.0), which explores how trapped emotions and stress can affect our health. Insights from healers across Western medicine, quantum physics, kinesiology, biology, and genetics highlighted how addressing emotional patterns can influence physical well-being.

Recently, Ho’oponopono came up in an email, reminding me that I need to give myself more grace. After a busy, stressful year of flares and new diagnoses, it felt like the perfect time to share this practice—especially as we reflect at the close of the year.

Ho’oponopono is a Hawaiian practice of reconciliation and forgiveness that many people today use as a simple, personal mantra for emotional healing. While the traditional form is deeply rooted in Indigenous Hawaiian culture and community-based, the individual practice focuses on inner peace, personal responsibility, and softening the nervous system.

It’s accessible to people of any faith or no faith, and it blends beautifully with the heart of autoimmune healing: slowing down, honoring your body, and meeting yourself with grace instead of pressure.

You’ve likely heard the four phrases often associated with the practice:

I’m sorry.
Please forgive me.
Thank you.
I love you.

Simple words—yet powerful when said with intention.

What Is Ho’oponopono?

Ho’oponopono is rooted in traditional Hawaiian wisdom, centered on restoring balance and harmony through forgiveness and reconciliation.
The name itself means “to make right.” Ho’oponopono can also be understood as “making things thoroughly right” or “restoring balance completely,” reflecting the practice’s focus on harmony and reconciliation.

In its traditional form, it was a guided process within families or communities to restore harmony, address grievances, and repair relationships.

The way it’s often practiced individually today is much simpler: repeating the four phrases while focusing on emotional responsibility, gratitude, and self-compassion.

How Ho’oponopono May Relate to Autoimmune Healing

This practice is not a cure for autoimmune disease, nor a replacement for conventional medical treatment. But as a mind–body support tool, it can complement the larger healing picture in meaningful ways.

Here’s why it’s relevant:

Stress Reduction
Autoimmune conditions are closely linked with chronic stress, and calming the nervous system is a critical part of symptom management. Ho’oponopono can create a grounding moment to pause, regulate, and interrupt stress-driven patterns. Some practitioners and clinicians note that consistent mind–body practices like this one may help reduce overall stress load.

Complementary Support
Ho’oponopono fits within the category of mind–body approaches. It focuses on emotional and mental healing, which can be used alongside conventional interventions such as medication, physical therapy, dietary changes, and lifestyle adjustments.

Managing Symptoms
There is preliminary evidence that practices inspired by Ho’oponopono may improve quality of life for people experiencing chronic pain.
For example, one study found that incorporating a Ho’oponopono-based meditation into therapeutic education helped reduce pain and improve sleep quality in people with chronic low back pain. While this study focused on back pain, not autoimmune disease, it suggests potential benefits for stress-related symptoms, pain perception, and overall well-being.

For those of us living with autoimmune conditions, these gentle nervous-system shifts matter.

While the research is preliminary, many in the autoimmune community find that simply taking moments to pause, breathe, and reconnect with their bodies can create profound emotional relief.

Why People with Autoimmune Conditions Connect With Ho’oponopono

Autoimmune healing asks us to live in the in-between:

• holding onto hope while managing symptoms
• supporting our bodies while grieving limitations
• staying consistent without becoming perfectionistic
• finding calm when life feels loud

It’s easy to slip into self-criticism:
“Why can’t I just push through?”
“My body is failing me.”
“I should be stronger than this.”

But none of this is your fault.
Your body isn’t the enemy—it’s trying to protect you.

Ho’oponopono invites you into a different relationship with yourself—one built on softness, compassion, and patience, rather than waging war with your body or criticizing yourself for what you can’t control.

What It Looks Like in Real Life

I recently read an account from someone living with chronic pain—an experience that will feel familiar to so many people navigating autoimmune disease.

They shared how they spent years fighting their body: forcing movement, pushing through flare-ups, avoiding mirrors, and feeling betrayed by pain that wouldn’t resolve. Their inner dialogue had become tense, harsh, and exhausted.

During a bodywork session, the practitioner quietly offered the Ho’oponopono phrases. The person could say the first three, but “I love you” caught in their throat—because they didn’t feel it.

But something softened.

The next day, they tried again—this time during gentle movement. Same routine. Same symptoms. Same tightness.

But with different words.

“Thank you, body, for getting me this far.”
“I’m sorry for how I’ve treated you.”
“Please forgive me.”
“I love you.”

The movements didn’t change—but the relationship did. For the first time in years, they weren’t fighting their body; they were listening, and relief followed naturally. That shift opened the door to steadier progress—because healing isn’t forced; it’s built through relationship.

How to Try It: A Simple, Gentle Approach

This practice doesn’t require structure or ritual.  You don’t need a quiet room, incense, or a long block of time. Just a moment.

• Pause when you feel overwhelmed, flared, frustrated, or tense.
• Breathe slowly. Nothing to fix—just presence.
• Repeat the four phrases, silently or aloud.
• Let the words meet you where you are, without expectation.

Say the phrases gently for a moment or two, whatever feels comfortable—there’s no expectation, no pushing, no finish line. Instead of trying to feel better instantly or avoiding feelings, this practice is about meeting yourself with honesty, gentleness, and compassion.

Try repeating the phrases once today, right now—even for a few breaths—and notice how it feels to meet yourself with kindness.

I’m sorry.
Please forgive me.
Thank you.
I love you.

You don’t have to do it perfectly. Even a single breath, a single repetition, is enough to invite a little more kindness into your day.

As We Move Into a New Year…

Think of Ho’oponopono as a soft doorway between the year closing and the one ahead.

A chance to:

• release the pressure you’ve carried
• appreciate the resilience you’ve shown
• forgive yourself for the hard days
• honor how far you’ve come
• create space for the year you want to build

Autoimmune healing is lifelong—but so is your capacity for grace, self-kindness, and renewal.

So as we move into a new chapter, ask yourself:

What would happen if I stopped fighting my body and started thanking it instead?

If you take nothing else from this practice, let it be this:

You don’t heal through force.
You heal through relationship.

A relationship with your body.
Your nervous system.
Your emotions.
Your boundaries.
Your pace.

And above all—a relationship built on compassion.

Here’s to closing the year at peace with your body—and stepping into the next one with grace, patience, and self-kindness.

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Navigating Cold & Flu Season on the AIP

As the chill in the air becomes unmistakable, and cold and flu season approaches, we start thinking about ways to stay healthy. (DISCLAIMER: I’m not a doctor, so please work with your medical professional as needed).

For those of us on the Autoimmune Protocol (AIP) or dealing with autoimmune diseases, this season can feel a little more challenging. Our immune systems are already in overdrive, so dare we “boost” our immune system when cold and flu season rolls around? 

Why Immune Stimulation Can Be Problematic

If you’re healing from an autoimmune disease, boosting your immune system can do more harm than good. Autoimmune conditions often involve an overactive immune response—where your body is already working overtime, mistaking its own cells for foreign invaders. Stimulating the immune system further could exacerbate symptoms, leading to increased inflammation or flare-ups … definitely not something we want to do.

The goal for those of us with autoimmune disease is immune modulation—finding balance and gently supporting your immune system without overstimulating it.

Here’s how you can navigate cold and flu season while sticking to your AIP lifestyle and supporting your body’s healing process.

Practical Ways to Support Your Immune System—AIP Style

While we generally work on incorporating these foundational basics in our everyday autoimmune wellness routines, it’s a must that these become our focus during cold and flu season.

  1. Prioritize Sleep
    This is non-negotiable! Sleep is when your body does the bulk of its repair work, including immune system regulation. Aim for 7-9 hours of restful, quality sleep every night. If you struggle with sleep, be sure to check out my dedicated post – click here.
  2. Operation Hydration
    To keep your immune system functioning optimally, we MUST keep hydrated. On a daily basis, we should be drinking half of our body weight in ounces of water. Adding a pinch of sea salt to our water can help with absorption. Consider incorporating homemade AIP electrolyte drinks or coconut water to help replenish lost minerals.
  3. Drink Your Nutrients
    Bone broth is another ideal hydrating option. Not only does it replenish fluids, but bone broth is rich in collagen, amino acids, and minerals that support gut health, which is critical for immune regulation. Bone broth can also help soothe a sore throat and provide warmth and comfort when you’re feeling under the weather. If you want to learn more about bone broth, check out my dedicated post – Bone Broth 101 – click here.
  4. Move Your Body
    Gentle movement—think stretching, walking, or yoga to help keep the lymphatic system moving. This system is crucial for immune function and removing toxins from the body.
  5. Don’t Fear the Fat
    Incorporate healthy anti-inflammatory fats like avocado, olive oil, and wild-caught salmon into your meals to help reduce inflammation, and balancing immune function.
  6. You’re Already Sweet Enough
    High blood sugar can suppress your immune response, so watch your sugar intake. Stick to AIP-friendly sweeteners like honey or maple syrup in moderation (no pun intended).  Focus on whole, nutrient-dense foods that stabilize blood sugar and make sure you’re getting enough protein, healthy fats and complex carbohydrates.

Natural Remedies That Won’t Overstimulate

When it comes to natural cold and flu remedies, it’s important to choose options that won’t push your immune system into overdrive. Here are a few AIP-friendly antivirals that can help fight off infections without overstimulation:

  • Oregano
    A potent antiviral and anti-inflammatory, oregano can be added to soups, stews, and teas.
  • Sage
    Great for respiratory health, sage helps soothe the throat and support the immune system.
  • Basil & Rosemary
    Both herbs are antioxidant-rich and can be easily incorporated into meals to support overall immune health.
  • Ginger
    Known for its anti-inflammatory properties, ginger can be used in teas or as an ingredient in your favorite AIP recipes to add a little heat or spice.
  • Garlic
    In moderation, garlic can be a helpful antiviral. Be cautious, though—large amounts might trigger symptoms in some individuals.
  • Olive Leaf & Lemon
    Both provide gentle immune support without overstimulation. Olive leaf can be taken as a supplement, while lemon is great for flavoring your meals or drinks and it boosts your vitamin C intake.

Supplements

While no supplement can replace good hygiene and a healthy lifestyle and a diet that’s right for you, some key nutrients may lend a helping hand. Here are a few worth considering:

  • Vitamin C: This classic immune supporter – it’s like a superhero for your system. It reduces inflammation, promotes healing, and supports overall immune health. Citrus fruits and berries are excellent natural sources.
  • Vitamin D: Known as the “sunshine vitamin,” vitamin D plays a crucial role in immune function. Since sun exposure decreases during colder months, consider supplementation to maintain optimal levels.
  • Zinc: When taken within the first day of illness, zinc lozenges may help reduce the duration of a cold. Just be cautious not to overdo it—balance is key.
  • Omega-3 Fatty Acids: These healthy fats enhance immune B cells. Include sources like fatty fish (salmon, mackerel) or consider fish oil supplements.

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(Remember, always consult with a healthcare professional before starting any new supplementation plan.)

Ingredients to Avoid

Some popular cold and flu remedies can overstimulate your immune system, making them problematic for those with autoimmune disease. If you’re unsure, it’s always best to consult with your healthcare provider.
Here are a couple to approach with caution:

  • Echinacea
    Known for its immune-boosting properties, Echinacea can be too stimulating for those with autoimmune disease.
  • Elderberry
    While widely touted for flu season, elderberry might trigger an overactive immune response for those managing chronic inflammation. (I personally have used it in the past without issue, so I’ve written a dedicated blog post about the topic – click here to read more.)
  • Licorice Root
    For centuries, people have sipped licorice root tea to help soothe a sore throat, and I for one find it to be incredibly helpful. However, it is an adaptogenic herb and could be problematic for those with autoimmune disease and blood pressure issues, so each of us along with our physician has to decide whether this is right for them.

Balance is Key

The key to managing cold and flu season when you’re on the AIP is balance. Rather than focusing on boosting your immune system, look for ways to support it gently. By incorporating anti-inflammatory foods, staying hydrated, getting enough rest, and using AIP-friendly remedies, you can help your body fight off infections while keeping your immune system in check.

If you’re feeling unsure about any remedy or supplement, consult your healthcare provider, preferably one who understands autoimmune conditions.

I hope these tips help you manage this season with ease! Stay healthy, take care of yourself, and be sure to keep a few good recipes handy!

AIP Cold & Flu Remedies

Below are a few quick links for recipes to help keep you hydrated, nourished and comforted during cold and flu season. PLUS I’m sharing a couple of pre-made natural options you may want to consider.

Beekeepers Naturals Throat Spray – yup, it’s AIP compliant and I always have some on hand.
Beekeepers Naturals Lozenges – the cleanest cough drop I’ve been able to find without making them yourself.
The Honest Company Breathe Easy Rub – non-petroleum based vapor rub

Healing Hot Lemon & Honey (cloves and cinnamon not necessary if you don’t have them)
Lemon Ginger Tea
4 Homemade Electrolyte Drinks (Orange / Grapefruit / Strawberry Lemonade / Lemon-Lime)
Vanilla Grapefruit Electrolyte Drink
Pineapple Electrolyte Drink
Strawberry Lemonade Electrolyte Popsicles

Bone Broth
Healing Green Soup
Hearty Chicken Vegetable Soup
Chicken Noodle Soup – AIP Style

Honey Lemon Ginger Cough Drops
Pineapple Turmeric Wellness Shots
Antiviral Garlic and Orange Syrup

You can find lots of healing recipes in the AIP Recipe Collection Facebook Group – try the group search there for terms and hashtags such as: cold, flu, #undertheweather and #sicksoup.

Additional Resources:

AIP Cold & Flu Survival Guide – The Phoenix Helix
Natural Approaches to Cold & Flu Season – The Paleo Mom

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When Should You Start Your AIP Healing Journey?

Have you ever wondered when you should start your AIP healing journey?

Did you feel the pressure to mark January 1st on the calendar as the day you’d start the Autoimmune Protocol? If so, how’d that work out for you?

While I’m hoping that you’ve had great success, the likelihood is that you’ve faced your share of challenges. Maybe you didn’t make a resolution and you feel like you missed your opportunity. Either way, I’m here to encourage you not to beat yourself up – be kind to yourself, because January 1st may not have been the best choice anyway!

Did You Know:
90% of New Year’s resolutions are abandoned within just a few weeks or months!

So, why aren’t we more successful at keeping New Year’s resolutions? Some reasons are that; we’re thinking too big, we’re not considering the ‘why’ behind our resolutions, we didn’t make a solid plan to set ourselves up for success … and a biggie … we may not be ready for change!

Beyond this however, there are some seasonal reasons, and I want to talk about these first.

This past fall, I stumbled upon a post that I’ve since lost track of, but the message resonated with me. The premise was basically that January (winter) is probably the worst time to make big changes in our lives.

I don’t know about you, but when we’re already struggling with our health, diagnosis and dealing with the harsh realities of autoimmune life, all that “New Year – New Me” stuff just adds way too much pressure!

Having an autoimmune disease is a lot! You don’t need any extra pressure, and I hope you’ll consider doing nothing other than remaining open to the possibility of your potential to heal, receptive to change and ready to show yourself compassion during your struggles.

Why January 1st is a Terrible Time To Make Big Life Changes

  1. After a month of indulgence, the last thing you’ll want to face is feelings of deprivation. Don’t count on self-discipline to magically kick in – you may last a couple of days, but you’re likely to be overcome by feelings of deprivation and you’ll resent the rules you’ve imposed on yourself. Heck, going cold turkey or weaning yourself off of sugar, alcohol or any favorite food is difficult enough at the best of times, never mind when your body may still be trying to kick those hopped-up, holiday-induced cravings!
  2. It’s the middle of winter! Willpower is weak and the temptation to hibernate or spend chilly evenings sitting by a fire with a nice glass of wine and the remains of the holiday treats very appealing. I don’t know too many people who enjoy eating salads or walking around the block when it’s blustery and cold outside.
  3. Don’t follow the crowd. The vast majority of New Year’s diet and exercise resolutions fall by the wayside quickly and fail. Resist falling into the comparison trap by starting the AIP diet or lifestyle changes at the same time your friends, family or co-workers might be making resolutions. Their abilities will be different than yours. While it may sound like a good idea to jump in while you feel you have support of those around you, it may also feel defeating if you don’t have the energy to keep up with their exercise plans, and let’s face it, your dietary restrictions are likely more considerably more complicated than theirs. 
  4. The master of habit and behaviour change, James Clear, believes the problem with resolutions is that we are outcome focussed –  we want our new behaviours to deliver new results. Unfortunately, new goals and healthy resolutions don’t deliver new results, new lifestyles do … and a lifestyle is not an outcome, it is a process.

All that said, perhaps it’s better to approach each new year as a time for planning!

Next year, use January to cozy up by the fire and create a timeline of SMART goals (Specific, Measurable, Achievable, Relevant, and Time-Bound) and establish your “why” (why you want to get started on the AIP – think bigger than just to get healthy – keep reading to learn more).

Use January to assemble the resources you need to achieve your healthy resolutions – you’ve already found a source for your journey right here on my website! Click these links for getting started, prepping your kitchen and pantry for the AIP, daily recipe inspiration to keep you motivated, my motivational resources, the best Meal Planning App that was created for AIPers, food sourcing options and discounts. 

Establishing your SMART goals and making plans means you’re far more likely to make changes that will actually last.

Maybe It’s a Spring Thing!

As Spring begins to unfold, I thought this would be a great time to talk about the best time to make healthy resolutions.

  1. Spring is known as “the season of hope.” It symbolizes the resurgence of life after the challenges of winter. The arrival of Spring typically makes us feel more optimistic, which makes it an ideal time to either establish our healthy goals or move forward from the planning phase to the action stage. 
  2. April 1st represents the start of Spring. Motivation is usually higher once we shake off the winter blues – the days become longer, the sunshine and air are warmer, moods lighten, fresh produce becomes more plentiful and our healing journey feels a little less daunting. Try Spring cleaning your cupboards to get rid of non-AIP temptations … it’s a great way to support your healthy lifestyle changes. Read my post – Prepping Your Kitchen & Pantry for the AIP.
  3. Do what works for you, rather than following the majority. We’ve established January might not be best .. but maybe April isn’t for you either if you’re dealing with a lot of stress or temptations that may throw you off track.
  4. Start with small, simple habits, consider habit stacking and build on your successes. Remember, the AIP is about more than dietary changes, so there will be plenty of opportunities to create small, achievable goals that will continue to motivate you. Be sure to read my Healthy AIP Resolutions post for more advice on getting started and creating lasting change.

When Should You Start?

If you truly want to succeed, I suggest NOT starting right before a big life event, stressful occasion or when you’re simply overwhelmed with it all. Do NOT try to make big changes when temptations will be high, such as around holidays and special occasions.

Success typically comes when you’ve decided it’s time. When you’ve established your “why,” and that “why” is strong enough to motivate you and keep you on track.

Sure, your doctor, nutritionist or AIP coach can encourage you to get started, but to be successful, you have to be in the right place and have the right mindset to make it stick. Sure, there’s some motivation in knowing that your condition is likely only to deteriorate if you don’t get started, but that doesn’t make it any easier or mean you’ll stick to your goals.

If there’s one thing I’ve learned on my personal journey and when helping others, it’s that NO ONE can tell you when to start. You have to REALLY want to make lasting changes … you have to KNOW YOUR WHY!

Now, when I say “know your why,” I don’t mean that your motivation is simply that you want to be healthy, that’s not a powerful enough reason to make it happen. You have to have the right mindset. You have to know why you want to get healthy, envision your life and what it will be like when you start to feel better! Goals that have real purpose are what get you there. (If you’re still a little confused by what I’m talking about, you might want to grab a copy of “Healing Mindset” by Eileen Laird – click to learn more.)

Start Where You Are

Maybe January IS the time for you, maybe it’s Spring, or maybe it’s July 32nd – No matter the date, start where you are!

The only thing worse than starting on a date that might not have been perfect for you, is not starting at all.

Don’t get caught in the research trap. Use the simple beginner resources I’ve provided on my website and start making small, achievable changes.

Don’t worry about slip ups or flare ups – the AIP is about progress over perfection – you’ve got this!

Where to begin once the timing feels right?

Knowing when to start is only part of the picture. Equally important is where you place your energy first — especially if you’re feeling overwhelmed, burned out, or unsure how much change your body can handle right now. I break this down in my companion post, Where Should You Start Your AIP Healing Journey?, where we talk about building a supportive foundation without pressure or overload.

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Glutened?

With the holiday season creeping up, I thought it was about time that I finally compile this very important FAQ post on what to do if you’ve been glutened while on the AIP. Much of this information also applies if you accidentally eat something that’s not currently a part of your AIP diet, so this is definitely a good resource to keep bookmarked.

If you’re here because you’ve been contemplating just how bad it would be to cheat on the AIP this holiday season or for a special event, you’ll also want to check out my FAQ: Can I Cheat on the AIP?

While I’m hopeful you’re making good decisions and choosing food wisely for your healing journey, I know all too well that sometimes, as careful as we are, it happens – we get glutened! Or we accidentally eat a non-compliant ingredient. It’s especially challenging if we’re eating at a restaurant, or even at friends’ and families’ homes. 

The BEST advice I can give is – DON’T PANIC! Stressing about the situation only makes matters worse and gives your body more to deal with. Try to remain calm.

FACT:  Feeling emotionally stressed can compound the physical reactions you might have when gluten gets into your system. According to the Mayo Clinic, stress can affect your body in many ways, including causing symptoms such as stomach pain that overlap and amplify possible physical symptoms of gluten consumption.
– Source: Gluten.org

How do you know if you’ve been “Glutened?” 

Some common reactions of gluten exposure include:

Constipation
Diarrhea
Vomiting
Nausea
Abdominal pain
Numbness
Bloating
Gas
Headaches / Migraines
Brain fog
Mood swings
Anxiety
Depression
Joint pain
Fatigue
Insomnia
Skin issues / Rashes / Mouth Ulcers

Depending on the person, the effects can last from a few hours to a few weeks, but the less time someone has to feel these effects, the better!

Emergency Preparedness 

Preparation is always key! As someone living with food sensitivities and/or allergies, you should have an emergency plan in place. I recommend consulting a medical professional BEFORE you’re in situation where you get glutened – that way you know what protocol is right for YOU.

Some suggestions from Dr. Izabella Wentz:  Being prepared with some digestive enzymes, and keeping these other tools on hand, can help minimize the impact of your reaction. See her Instagram post – click here.

  1. Digestive Enzymes. If you are going somewhere they cannot guarantee a 100% gluten-free kitchen, or if you’re wary about cross-contamination, try taking digestive enzymes, which can assist with the breakdown of gluten, and blunt some of the digestive effects.
  2. Anti-Inflammatory Support. Add an herbal tea such as peppermint, chamomile or ginger. Curcumin supplements, boswellia, ginger, and fish oils offer natural anti-inflammatory support, and may be especially beneficial if your reaction to gluten tends to result in pain/brain fog. 
  3. Mast Cell Stabilizers. These can be used to minimize food reactions in sensitive individuals. Mast cell stabilizers downregulate the body’s response to the offending food/allergen. Natural mast cell stabilizers include quercetin, zinc carnosine and chamomile.
  4. Gut Support. Try using warm lemon water and bone broth to help support gut healing.
  5. Electrolytes. Hydration and adequate electrolytes can help mitigate the feeling of “being hit by a bus” after exposure to a reactive food.
  6. Magnesium can take the edge off food reactions. Epsom salt baths can help with overall tension, headaches, aches and pains that can occur from reactive foods. If you experience constipation, a magnesium citrate supplement can help.
  7. Binders like activated charcoal can help bind up toxins and minimize reactions. Do this with caution though, because it will interfere with medications and can lead to constipation if you aren’t drinking lots of water.

Angie Alt from Autoimmune Wellness chimes in on the topic in her article “Gluten Exposure: A Healing Guide” – click here for the whole article.

  1. Start by focusing on hydration. Get plenty of fluids and consider adding a pinch of sea salt to each glass of water if you are experiencing diarrhea or vomiting.
  2. Consider a binder. Activated charcoal binds toxins and can decrease gas and bloating. Do this with caution though, because it will interfere with medications and can lead to constipation if you aren’t drinking lots of water.
  3. Add an herbal tea to help with GI pain. Peppermint, chamomile, and ginger are especially effective at calming cramping, gas, and nausea.
  4. Add healing elements. Now is the time for bone broth, stirring a little collagen in your herbal tea, or l-glutamine. These options are focused on the amino acids that can help repair the gut lining. You could also consider herbs that coat the gastrointestinal tract and soothe it, like slippery elm and marshmallow root (like charcoal, these can impact medication absorption, so talk to your doctor first).
  5. Keep your diet simple. For a few days keep your diet to easily digested foods (chicken soup, for example) and not too much fat (it can have a laxative effect, which you might not want if you’re experiencing diarrhea). As your system feels less raw, start focusing on omega-3 rich foods that are anti-inflammatory, like salmon, well-cooked veggies, and consider avoiding dairy and sugar, even if you are no longer in AIP elimination phase.
  6. Get some rest. Getting glutened can leave you feeling like you were hit by a truck. Prioritize as much rest as possible.

How Long Will It Take to Repair the Gut?

Dive into the science of it all with Dr. Sarah Ballantyne – reach her article “How Long Does it Take the Gut to Repair after Gluten Exposure?” Prefer a podcast? Listen to her episode “What Do I Do After a Bad Reaction?”

Do I Need To Start Over?

It’s common to be concerned that you’ll need to start over at day one of the elimination stage if you accidentally consume something that’s non-compliant. I’m happy to tell you that this is not necessary. Work on the above steps to support hydration and digestion and simply keep going. 

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Source: Dr. Izabella Wentz. (Be sure to follow her at @izabellawentzpharmd for more on how to take charge of your own health!)

Eat The AIP Rainbow

This post contains affiliate links.  Click here to see what that means.

If you’re on the AIP (Autoimmune Protocol) elimination diet, you may or may not realize that our goal is nutrient density – and that means LOTS and LOTS of colorful fruits and veggies. 

Since the AIP is actually a modification of the Paleo Diet, some people get confused and think of it as the carnivore diet – but it’s definitely NOT that.

So, does that mean the it’s a vegetarian, vegan, pegan or pescetarian diet? Nope! While it’s definitely veggie-centric with 8 servings or more of vegetables and fruit per day, it’s actually not recommended to do the AIP as a vegetarian or vegan (you can read more about that here). 

We need to find balance on the AIP and focus on healing nutrients. You want to become a “Nutrivore!”

While I’m usually pretty good at eating a variety of fruit and veg, a recent chat with my Functional Medicine Practitioner helped to bring it back to top of mind and it inspired me to share this with you too since I’m often asked about serving sizes, variety and how to get more fruit and veg into our diets. 

How Much is a Serving?

I get this question a LOT when ever I reference the “8+ servings” goal. I’ll let Dr. Sarah Ballantyne’s article, The Importance of Vegetables, do the explaining here:

The standard vegetable and fruit serving size established by the World Health Organization in 2005, and used in more scientific studies evaluating benefits of high vegetable and fruit consumption, is defined as 80 grams raw, or just shy of 3 ounces.

This roughly translates to:

  • 1 cup raw vegetables
  • ½ cup cooked vegetables
  • 2 cups raw leafy greens
  • 1 medium fruit (about the size of baseball)
  • ½ cup chopped fruit (or berries)
  • ½ cup cooked fruit

If you’re concerned with getting enough veggies in, you’re going to want to stay tuned and check out the resources at the end of this post that will help you stay on track, increase awareness of your vegetable intake and whether or not it meets your healing goals.  It’s the easiest and most intuitive way to ensure we’re getting enough veggies, fruit and high-quality meat and seafood into our diets weekly – no perfectionist tendencies, no guilt!

Eat the AIP Rainbow

While there are diets out there focused on helping you eat the rainbow every day, they’re not really suitable for the AIP, since we avoid some brightly colored options during the elimination stage (think nightshades like peppers, eggplant, beans, tomatoes and more that are out in the beginning. Looking for AIP food lists? – click here.)

So, what’s an AIP-er to do?

First of all, mindset is HUGE! Always look at the CANs instead of the CAN’Ts! There’s an abundance of nutrient dense options we can choose from. Just look at this image – almost all of the fruits and veggies are suitable for every stage of the AIP. 

It’s really a matter of re-training ourselves. We need to look past our old go-to choices – why not venture out of our comfort-zone and wander into areas of the produce section you might have skipped before? Make it a goal to take home at least ONE compliant fruit or veggie that you’ve never tried before (or that you rarely eat). Browse the AIP Recipe Collection Group on Facebook (where our big database of AIP recipes lives) for ways to prepare your new-found food – you’ll usually find at least a couple of options. Not finding many recipes there that suit your fancy? Try an Internet search for “AIP [insert vegetable or fruit name here] Recipes” and share one with the group as a new post so that we can all be inspired and try something new.

How-To Eat the AIP Rainbow!

Stuck in a rut and not sure how to get out? Here are a few tips to putting more colorful variety on your plate! 

  1. Try Something New: As I mentioned above – try something new! If you have kiddos, assign them the task – they’ll be even more excited to try it once you get home. Have you ever had star fruit or dragon fruit? How fun are they!
  2. Go Rainbow-Inspired: Some dishes lend themselves to incorporating lots of colors – think about a great big stir-fry or breakfast hash, or maybe AIP egg-roll in a bowl … how many colors can you squeeze in?
  3. Top It Off: Dish looking a little bland? It’s not too late to reach for some colorful fruit or veggie toppings.
  4. Mix Them In: You don’t have to use everything in it’s traditional sense. A great example of that is cauliflower, which seems capable of just about anything these days! Zucchini and avocados can go undetected in smoothies and sauces.
  5. Prep Them Differently: Bored with steamed veg? I hear ya! I much prefer roasting or broiling them – I find the cooking process really changes up the flavor. How about a little smoky BBQ infusion? You can even grill your lettuce! (Check out my Grilled Caesar.)
  6. Dip It: There are lots of inventive AIP dips that you can make out of veggies – beet or cauliflower hummus come to mind. Double dip by dipping into your veggie dip with more of them or use it as a spread on a sandwich with a lettuce wrap/bun.
  7. Sip a Smoothie: Some of our least-loved veggies and herb go great in smoothies, but they’re the tops when it comes to nutrient density! Try kale, spinach, cilantro, parsley, cucumbers, zucchini and more!
  8. Desserts and Snacks: Try using fruit instead of over-indulging in sugar-laden options. How about some avocado mousse? An apple with a spread of caramel made from dates TigerNut or Coconut Butter? Try the group search in my AIP Recipe Collection Group on Facebook or my AIP Snack Guide.
  9. Use Your Freezer:  Fresh produce spoils quickly, so be sure to extend its usefulness by freezing it before it goes bad. There are lots of tips on the Internet for how to best preserve fruits, veg and herbs for later use. Also, don’t poo-pooh the idea of buying pre-packaged frozen options – they’re often flash frozen at the height of ripeness and they have just as many nutrients and their fresh counterparts.
  10. Nerd Out with Nutrivore: Learning more about fruits and veggies and concentrating on those that can move us forward on our healing journey is a great way to get motivated to eat more of the right things. Using the Nutrivore Serving Matrix is a fun way to stay accountable without falling into the perfectionist trap of dieting. Keep reading to learn more!

Become a Nutrivore!

Nutrivore for AIPIf you’ve been following the AIP for a while, you’re probably familiar with the aforementioned Dr. Sarah Ballantyne – she’s sort of a big deal! She’s the scientific Doc who helped “pioneer,” The Autoimmune Protocol – yep, she even wrote the book!  What’s amazing about Dr. Sarah, is the fact that she never stops!  She didn’t just create the protocol and let it end there … she continued researching, working on medical studies and updating it to what we have today. 

But wait, there’s more! Taking it a step further, Dr. Sarah has combined her book smarts and nutritional research with her experience working with real-world autoimmune sufferers and expanded her approach to healing. While she still encourages us to personalize our AIP or Paleo diet, she wants to help us become Nutrivores using her “Guide to Nutrivore” resources and her book “Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat”

Wait, what!? More rules to live by, more restriction!?

Absolutely not! In her real world experience, Dr. Sarah has come to realize that “diet culture” can create food fears and disordered eating. This is not the fault of the protocol, but the failure of users to implement it properly (elimination stage PLUS reintroduction of healthful foods).  Remember: Our goal on the AIP is nutrient density and achieving an understanding of what works best for our own body and health condition. 

Nutrivore is a diet philosophy that focuses on the quality of your diet – a tool that can help EVERYONE find balance and health through nourishment, not judgement.

I LOVE that Dr. Sarah’s Nutrivore resources are NOT emphasizing perfection. That’s right, everything doesn’t have to be organic (even if you’re on a budget you can still be a Nutrivore), serving sizes and measurements don’t have to be precise (the serving matrix is amazing at teaching you approximate sizes using your hand), you don’t have to over-think it and eat like a nutritionist every day, AND you don’t have to track every single thing that you eat! With Nutrivore, you’re focusing on the positive – the healthiest foods you’ve eaten – such a mentally healthy approach. Thank you Dr. Sarah – I LOVE it! ♥

Does that mean that Dr. Sarah is ditching The Autoimmune Protocol and the elimination diet?

Absolutely not! The AIP / elimination diet remains the gold standard for discovering food sensitivities – at this time, there is no replacement for this process – not even food sensitivity testing (read more here). Nutrivore can go hand-in-hand with the AIP, helping you ensure you’re reaching at least nutrient sufficiency if not nutrient density. Did you know that many on the AIP don’t eat enough? Hardly surprising since many are left feeling there’s nothing left to eat during the elimination stage. If you’re eating the rainbow, you’ll quickly find out that this is NOT the case, and “The Guide to Nutrivore” and the accompanying weekly serving matrix check lists will help ensure you’re satisfying your body’s needs.

The Nutrivore approach is meant to help you get the most out of your efforts to eat a healthy, healing diet by concentrating on foods that offer the MOST nutrient density to meet your body’s needs. And THAT is why I’m introducing you to it here in my post about eating the rainbow.

If you want to learn which foods will give you the most healing “bang” for your buck, Dr. Sarah’s “Nutrivore” resources are just what you need! Click here to learn more. I HIGHLY recommend you pick up the Digital Collection – Paired with The Nutrivore Guide, the Nutrivore Weekly Serving Matrix and Video Tutorial takes it to the next level – so much amazing information! 

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Healthy AIP Resolutions

 
As each New Year approaches my AIP Recipe Collection Facebook Group is inundated by requests from new members wanting to take control of their health.
 
Many have heard about the AIP but don’t know where to start. Others have tried the AIP and found it difficult sticking to it. Some have done it before and recognized the benefits, but slowly let things slide and they’re looking to do a re-set and need some fresh inspiration to keep them on track.
 
No matter which category you fit into, I know you’re here because you’re setting healthy resolutions for the new year … and I’m here to help!
 
If you’re completely new to the AIP or need a refresher, keep reading, there’s a lot of information to help you get started right on your healing journey. If you’ve “been there, done that” and are just looking for delicious daily inspiration, head right over to my searchable Facebook Group – just click here and be sure to answer all of the questions for admittance.
 

Where to Start?

Before we talk about where to start, let’s talk about when to start!

While the New Year is a popular time to undertake big life changes and compile lists of goals, realistically, it can be a difficult time for many. With that, I encourage you to read my blog post “When Should You Start Your AIP Healing Journey” so you can decide for yourself.

When you’re ready to move forward, you’ll find a lot of resources right here on my website. I include a step-by-step series of posts for getting started – you can begin by clicking here – but be sure to check out my suggestions below to help with your healthy resolutions (many of the suggestions below are NOT included in the other posts).
 
Another thing I want to make sure I say before you get started … be kind to yourself! I have written a post about grief over illness and diagnosis – it’s a very real thing and your healing process depends on you understanding this. I hope you’ll take time to consider this – click here.
 

Know Your Why!

Take some time now to establish your WHY. WHY are you starting the AIP? WHY do you want to feel better? Establishing your health goals and a “dream board” or detailed visualization of what your life will look like when you achieve your health goals can be extremely powerful. Imagine how you’ll look and feel, the things you’ll see, smell, taste and enjoy experiencing once you start to achieve the healing benefits of the AIP lifestyle. Having a firm resolve, or “WHY” in mind as you begin your healing journey will help you to navigate the pitfalls with more resolve for sticking to your healthy intentions. 

With that, you might want to consider this short article – “How to Set Goals, and Why You Should Write them Down,”  or for a deeper dive, grab this book by Kelly McGonigal – “The Willpower Instinct – How Self-Control Works, Why It Matters and What You Can Do To Get More Of It.” – learn the power of “I Will, I Won’t, I Want!” and how to stress-less about it all – it’s fascinating, extremely practical and not too science-y!

Top Resources

 
#1 – AIP RESOURCE BOOKS
When I first started AIP, I had no idea which resource to trust. Conflicting info was everywhere, and I worried about buying the wrong book. Fear no more! Mickey Trescott’s AIP books are widely regarded as the gold standard for anyone starting the Autoimmune Protocol.

They cover everything from the “why” behind what we include (and eliminate) to step-by-step guidance through elimination and reintroduction. With clear explanations, structured meal plans, and approachable, nourishing recipes, Mickey makes AIP feel far more doable — even for beginners.

I highly recommend grabbing a copy of one of Mickey’s AIP books. You can explore them in my Amazon Storefronts here: USA / Canada /UK

IMPORTANT UPDATE – JANUARY 2024: 
The AIP as presented in the book above remains the GOLD STANDARD for the autoimmune elimination diet. It is now also being referred to as AIP Core Elimination.  
 
While ongoing research has led to optional modifications that may be suitable for some, Dr. Ballantyne will NOT be updating the above book to include this modified elimination option. Her research as presented in the book is still valid and it remains the foundational core resource for the overall Autoimmune Protocol.
 
If you’re having a hard time starting, sticking to, or maintaining the Elimination Phase of the AIP because it feels too restrictive or inaccessible, you may want to try the AIP Modified Elimination first to see if you have an improvement in symptoms. If not, you may need to attempt the AIP Core Elimination (learn more about the two options and the reason for the update here).
 
RealPlans is one of the top resources I recommend for AIPers – it’s your perfect partner on the AIP – and WAY Better than some pre-set Meal Plan you can purchase from an AIP blogger! Why do I say that? Because with this app you get to choose meals YOU ACTUALLY WANT TO EAT! Not something that a random stranger put together for you! AND, it’s an app, a shopping list creator and it even keeps track of what you have on hand in your pantry! And did I mention it was created purposefully with AIPers in mind!?  It’s also COMPLETELY CUSTOMIZABLE, so, if you have additional sensitivities you’re working with, it helps you navigate around those ingredients with ease.
SEE HOW IT WORKS – CLICK HERE!  You can also read my in-depth review by clicking here.
Get 40% Off when you sign up for my newsletter – click here.
 
Following the AIP is about more than just diet and exercise – it’s a “lifestyle” protocol. Having the right mindset on your healing journey is imperative for success, and this book is filled with practical information, actionable steps and testimonials from people just like us who have harnessed the power of mindset to achieve more on their healing path.
CLICK HERE TO LEARN MORE & FIND OUT WHERE TO GET INSTANT ACCESS!
 
If you’re already on the AIP, you might be looking to make the transition to a modified Paleo diet … aka your Personalized AIP!  If that’s the case, congratulations, that means you’re making progress on your healing journey – I’m so proud of you!  Reintroductions can feel a little scary, but I’ve got you! Check out my reintroduction post and the Reintroduction Cookbook by Kate Jay – it’s AMAZING!  It’s actually even beneficial for new AIPers, so grab a copy – you’re going to need it sooner or later!
CLICK HERE FOR MY BOOK REVIEW & WHERE TO BUY
 
The AIP Summit is an educational event held annually in January. The week-long program is devoted to the autoimmune protocol and is presented by AIP Certified Coaches. It features cooking demonstrations, deep dives into science or specific conditions, discussions about the impact of lifestyle factors, best practices for integrating AIP into life in the real world, and more.
You can watch for FREE daily, or sign up to receive month-long access for a small fee.
CLICK TO LEARN MORE
 

Recognize Your Obstacles!

Let’s face it, on the AIP you’re giving up a LOT, and that can be hard … but don’t psyche yourself out before you get started … your success depends greatly on your own mindset! Try to focus not so much on “elimination” but on “addition” – because there are a lot of amazing foods you can add to your diet for variety, flavor and nutrient density that you will likely come to enjoy very much.

TIP: Don’t focus on the popular question: “Will I ever get to eat my favourite foods again?” Take it one day at a time … You’ve Got This!

I hear you though, I know that giving up coffee, alcohol, chocolate, bread, nightshades and more is no small feat, so I’ve got you! I have resources, answers to FAQs, enjoyable substitutes and recipes to fill your bellies, and coupon codes and links to save you money too. To get started, check out the list of quick links below for some of the most common things I hear, and BE SURE to browse through the FAQ section of my site as well.

Shopping can be hard on the AIP – there’s a lot of label reading to be done! I’ve tried to make your journey easier and provide an abundance of food sourcing resources – click here.

Preparing Your Kitchen for the AIP
Food Lists
AIP Shopping on Amazon (for the USA, Canada and the UK)
AIP on a Budget
AIP Coupon Codes

Can I Cheat on the AIP?
Can I Do the AIP as a Vegetarian/Vegan?
Chocolate – Friend or Foe? (My favorite recipe for taming the chocolate cravings – Carob Avocado Mousse – be sure to use an AIP Milk option)
Kicking the Coffee Habit (The BEST coffee substitute – Sip Herbals – it actually tastes like coffee! Save 10% with Code: AIP10)
AIP Protein Powder
Surviving Social Life on the AIP
Alcohol & The AIP
AIP Snack Guide
Breakfast – this is a biggie that I get asked about ALL the time. There are probably hundreds of recipes posted in my searchable Facebook Group – click here to join.
Nightshades – I don’t have a post on them (yet) but I will share my favorite Faux-Mato Sauce Recipe with you! 

The Truth Behind Forming Healthy Habits

It takes 21days to form a habit – really? If you’ve ever tried it, you know that’s just a myth. My training as a transformational coach confirms it .. there’s definitely more to it! Check out this amazing article by Dr. Ballantyne and set yourself up for success!  Click here to read the full article. 

Be realistic and prepare for setbacks – they’re inevitably going to happen, but they don’t need to derail you. Be sure to check out this amazing article by Angie Alt – 10 Tips for Staying On The AIP Wagon.

If you have more time for listening than reading? You may want to check out Eileen Laird’s Podcast over on Phoenix Helix – Why New Year’s Resolutions Often Fail (there’s a transcript too).

Still Want More?

Sign up for my newsletter and don’t forget to join my searchable AIP Recipe Collection Group on Facebook and follow me on Instagram and/or my Facebook page for a different kind of inspiration where I go beyond recipes and share my own meals, tips and motivation. AND don’t forget to take a look around the rest of my website – there’s so much more I don’t want you to miss (especially the FAQ’s section)! ♥
 
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Hygge for AIP

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If you’ve never heard the word “Hygge” before (pronounced HUE-ge), you might be curious why I’m posting about it on an AIP recipe website. Since I always intended this site to be about so much more than filling your bellies, I’m sharing this to fill your soul. Hopefully it will inspire you to make simple changes to your AIP lifestyle that can help reduce stress, decrease anxiety and disconnect from the pace of everyday life and the sometimes harsh realities of our limitations due to our illnesses.

Hygge is about joy and contentment. It is about experiencing happiness in simple pleasures and knowing that everything is going to be okay.

If you’re like me, thinking about creating a self-care routine just sounds like more work that you don’t have time for – am I right? Thankfully, the reality is that hygge can be as simple as dedicating time for yourself to enjoy any activity that makes you happy. It’s about intentional being more intentional with cozy wellness and small steps toward self-care. Snuggle up in a cozy pair of PJ’s with a warm, soft blanket and a favorite soothing drink, carve out time for art-therapy using paints or coloring books, listen to soft music, enjoy some aroma-therapy and some AIP comfort food or snacks. 

What is Hygge?

The Danish word “hygge” is about the art of getting comfy and cozy, it’s a way of life, one that makes ordinary moments feel special, pleasurable, and meaningful.

According to Meik Wiking, New York Times Best Selling author of The Little Book of Hygge: Danish Secrets to Happy Living, “Hygge is about an atmosphere and an experience, rather than about things.” It’s also about creating a comforting social and emotional environment or support network for yourself – which, if you’re paying attention you’ll know that having connection and a good support network is an important part of the AIP Lifestyle.

Benefits of Hygge

  • Calms the Mind
    Intentionally taking time to create a hygge atmosphere, get cozy and slow down is important for our mind and soul. You’ll find a sense of calm, and stress-less when you unplug and wrap yourself in the feeling of safety that this comfy lifestyle provides.
  • Relaxes Mind & Body
    Climbing under a snuggly blanket or into a hot Epsom salt bath with the intention of relaxation (not to curl up with your phone in hand) helps us to relax and unwind. Allow your cozy blanket to be the trigger that reminds you to be mindful of your breathing, to be present. Drop your shoulders and let the tension go.
  • Nourishes Your Body
    Consuming wholesome, home-cooked AIP comfort foods, and even an indulgent AIP treat now and then, nourishes your body. You’ll feel your best when you concentrate on eating “real,” nutrient-dense foods. There’s also something about cooking simple meals that really provides food for the soul – it’s reminiscent of cozy family meals growing up.
  • Promotes Connection
    Hygge isn’t about being alone, it’s about being with loved ones. Slowing down to truly connect with friends or family in a positive, comfy environment helps increase happiness and feel-good serotonin levels.
  • Relieves Strain
    Creating an atmosphere of hygge with candles or dimming the lights goes a long way to promoting relaxation and relieving tension that we may not even realize we have from the constant bombardment of blue light from devices and fluorescent lighting.
  • Improves Sleep
    Learning to hygge helps us “unplug” from our hectic lives. Practicing self-care with hygge promotes an atmosphere of comfort where we can feel relaxed and safe. Removing negative feelings and slowing down should help reduce stress hormones and help improve sleep.

How to Hygge

  • Be Present
    A hygge lifestyle is about being in the moment. Get rid of the distractions, turn off the phone and connect with friends and family or just re-connect with yourself. Learn to really relax by creating a bedtime ritual (see my post on sleep struggles for more), or create a morning routine perhaps with gentle stretching and meditation that helps you get in the zone for the day.
  • Get Cozy
    Think cozy sweaters, thick socks or slippers and warm blankets. Have you tried a weighted blanket? I hear it’s like being wrapped in a warm hug, and they can help with anxiety and stress.
  • Set the Mood
    Candles and scents are a huge part of hygge. But since we’re careful on the AIP to remove toxins from our lives, be sure to choose unscented bees wax candles, and use quality essential oils to create a luxurious atmosphere with an ultrasonic aromatherapy diffuser.
  • Quality Time
    Schedule hygge time – make it a special event – whether that be a casual dinner with friends, game night with the family, time to read a book or just relax and connect with your significant other. Carve time out of your busy life for this self-care practice, indulge in a special treat that you might not otherwise buy for yourself (check out my round up of delicious AIP snacks or try a cup of tea or AIP coffee that won’t make you wired).
  • Practice Mindfulness & Gratitude
    Mindfulness and gratitude are key elements of hygge. If you’re new to meditation and mindfulness, try using a simple app like Insight Timer (it’s free), or simply make it a practice of recounting 3 things you have to be grateful for each night before you drift off to sleep. If you’re looking for more guidance on being mindful, I highly recommend the book by Eileen Laird called “Healing Mindset”
  • Comfort Food
    And here we are – right back on track with the food and recipe theme of this website! I know you’re probably saying, “but my old comfort foods really aren’t AIP compliant!” I hear you … and quite frankly, that’s how this post actually came to being – because so many members of my AIP Recipe Collection Facebook Group requested comfort food recipes in a recent poll! Click here to reach the search results for “AIP Comfort Food” – this will get you started! Let the search results there inspire you to search for more recipes in the group.

 

AIP Comfort Foods – A Few Favorite Recipes

This round up was originally shared in my AIP Recipe Collection newsletter. If you want delicious AIP inspiration delivered to your inbox click here to sign up.

AIP Products & Discounts to Help You Hygge

URBAN AIP – Take a break from the kitchen and savor the comfort of AIP-compliant meals, delivered to your door. It doesn’t get cozier than this!
CLICK HERE TO SHOP: And save upto 10% with Subscription Boxes 

SIP HERBALS – There’s nothing quite like relaxing with a warm cup of your favorite beverage – try the BEST Coffee Substitute we’ve ever tasted! All the coffee feels without the flaws.
CLICK HERE TO SHOP: And Save 10% Off Every Order with Coupon Code: AIP10

PIQUE TEA – Top Quality Toxin Free Tea! (Be sure to avoid adaptogenic blends during the elimination stage of the AIP)
CLICK HERE TO SHOP

LOVEBIRD AIP CEREAL – Curl up with a bowl of AIP cereal and bring back warm memories of your childhood.
CLICK HERE TO SHOP: And Save 15% Off Every Order with Coupon Code: AIP

SWEET APRICITY – Decadent AIP Compliant Caramels, Marshmallows and Caramel Sauce- be sure to shop the AIP offerings or give a gift card if you’re unsure!
CLICK HERE TO SHOP: And save 10% Off Every Order with Coupon Code: AIPCOLLECTION

EAT G.A.N.G.S.T.E.R. – Delicious and Convenient AIP Elimination Stage Compliant Baking Mixes.
CLICK HERE TO SHOP: And Save 10% Off Every Order! Coupon Code: AIP10

SWEETPOTATO AWESOME – Truly awesome AIP snacks with simplest ingredients! (Shop the AIP options)
CLICK HERE TO SHOP: And Save 10% Off Every Order with Coupon Code: AIPRECIPES

WILD ZORA  – Delicious, comforting AIP meat and veggie bars, freeze-dried stews and soups, hot cereals and more!
CLICK HERE TO SHOP: And save 15% with Coupon Code: ZORAFAM15

AIP ON AMAZON – I’ve compiled lots of categorized lists for AIPers in AIP Amazon Storefronts – pantry items, snacks, treats, hard to find ingredients, books and cookbooks, AIP Lifestyle products, wellness devices and so much more!
Check them out! Click the location nearest you – USA / Canada / UK.

Sleep Struggles

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Sleep … sometimes the struggle is real! 

Prior to starting my collection of autoimmune diseases, sleep was one of the things I was best at – I slept like a baby! Unfortunately, now I can relate all too well to those with insomnia and sleep disturbances, and  have had more than my share of sleepless nights.

Sadly, insomnia and sleep debt is more than just an annoyance. Lack of sleep affects your circadian rhythm, disrupts the production of cortisol and melatonin, which in turn messes with your gut microbiome and autoimmune health.

If you’re caught in the endless cycle of sleepless nights, inflammation and autoimmune flares, you may be at the end of your rope.

How Much Sleep Do We Really Need on the AIP?

Shockingly, just TWO nights of poor quality sleep, or not enough sleep, can contribute to changes in your gut health, allowing the bad bugs (inflammatory bacteria) to get the upper hand over the good guys (healthy microbes). Left unchecked, poor sleep habits and sleep debt can cause a host of problems like digestive upset, diarrhea, mood changes, brain fog, leaky gut/gut permeability, increased inflammation and so much more.

It’s recommended that we get to bed by 10 pm for optimal rest and recovery, and that we get 7 to 10 hours of sleep per night (for autoimmune sufferers it might be 9-10 hours or even 12 hours every night to heal).

Quick Sleep Tips for Better Autoimmune Rest:

autoimmune sleep tips, wake light, autoimmune lifestyle, daylight savings timeGood sleep starts in the morning – yes, the morning!

  • Ditch the traditional alarm clock and try a wake light. Waking up to a jarring noise (even if it’s your favorite radio station) is very physiologically stressful, and can impact cortisol levels.
  • Aim to get 5-15 minutes of sun exposure, preferably outdoors but a window will suffice if needed. I’ve also found using a light therapy box helpful.

What you eat, drink and do during the day can help.

  • During the day – avoid caffeinated beverages after 2 or 3pm. (If you’re on the AIP and trying to cut coffee and caffein, check out my post on “Kicking the Coffee Habit”)
  • Add foods rich in magnesium to your diet, such as avocados, dark leafy greens, fatty fish like salmon, bananas (almonds and sesame seeds if you’ve reintroduced).
  • Just 30 minutes of bright light exposure during the daylight hours can help regulate our circadian rhythms, and improve your sleep-wake cycles. Try eating lunch outside if your climate permits!
  • Inactivity causes poor sleep – just 30 minutes of walking each day can improve your sleep. 
  • Harness the anti-inflammatory power of your mind! Learn and implement mind-body techniques to help with sleep and so much more – grab your copy of this amazing book “The Healing Mindset.”
  • Consider taking a magnesium supplement with dinner (consult with your medical professional to see if this is right for you). 
  • Be active and social during the day rather than at night
  • Eating a serving of starch with your dinner, 4-5 hours before bedtime, can improve sleep quality. Try my Bacon Mashed White Sweet Potatoes recipe.
  • Enjoy a cup of chamomile or banana peel tea (make sure your bananas are organic) an hour or so before bed.

Cue the Zzzz’s – what you do before bed matters!

  • Our bodies love routine – keep a consistent schedule – waking and getting to bed at the same time each day is best.
  • Learn to relax and avoid overstimulation before bedtime, and turn off screens 30 minutes prior to going to bed. If you really struggle with avoiding screen time before bed, consider some blue-blocking glasses or a blue blocking app on your devices.
  • Wind down with a warm bath. Soaking in an epsom salt bath can help relieve stress and anxiety, and ease muscle aches and inflammation. 
  • Check out Ancient Minerals (or here on Amazon) for adding magnesium transdermally (Fun Fact: magnesium oil makes a great natural deodorant).
  • Stretching isn’t reserved for mornings – try a few gentle bedtime yoga poses/stretches before climbing into bed.
  • Keep the temperature in your bedroom cool. Good ventilation is key but be careful to avoid drafts.
  • Be strict about what you do in bed. Avoid watching TV, surfing/scrolling on our devices and even reading. When you climb into bed and lie down, this should be the cue for our bodies and minds to sleep, not rev up for the next episode of our favorite show or the next juicy chapter of a book.
  • White noise machines or a quiet fan can be great tools for blocking noise from our environment, creating a calm environment 
  • Aromatherapy can help create a calming atmosphere for your evening routines. In addition to chamomile, scents like lavender, cedarwood, and jasmine have been shown to lower heart rate, decrease blood pressure, and promote better sleep efficiency. Using my diffuser (I love GreenAir brand) is one of the favourite parts of my sleep routine.
  • Meditation, mindfulness and gratitude can help reduce stress, and stress-reduction is critical to sleep quality. There are lots of apps available to help you get into the routine. Calm and Headspace are popular paid options, but Insight Timer is a quality option you can try for FREE. See below for some amazing 
  • The one foot rule – make sure your bedroom as dark as possible – if you can see your hand one foot away from your face, it’s not dark enough. Consider using a sleep mask or black-out curtains.
  • Try vibrotactile technology! I’ve recently been testing these drug-free, toxin-free REM Sleep Patches, and the results are seriously impressive. While they don’t help you get to sleep, they help you achieve deeper, more restorative sleep. Learn more about this simple technology here.

Speaking of routine and sleep disruptions …

🌞 How Daylight Saving Time Impacts Your Sleep

Whether we’re springing forward or falling back, the time change can throw our bodies for a loop — especially if you’re already struggling with autoimmune fatigue or insomnia. Even a one-hour shift can disrupt your circadian rhythm, making it harder to fall asleep, wake up, and feel alert during the day.

According to the Sleep Foundation, these sudden changes in light exposure and daily schedule can affect your hormones, mood, and metabolism. Your body’s internal clock needs time to adjust, and that can take several days (sometimes up to a week).

Here are a few quick tips to help your body adapt more smoothly to Daylight Saving Time — in either direction:

When You Spring Forward (Lose an Hour of Sleep)

  • Start adjusting early: Go to bed and wake up 15–20 minutes earlier each day for 3–4 days before the change.
  • Get morning sunlight: Exposure to natural light soon after waking helps reset your circadian rhythm faster.
  • Avoid naps: They might feel tempting, but skipping them helps your body adapt to the new bedtime more easily.
  • Keep your schedule steady: Consistency helps your body recalibrate more quickly.

When You Fall Back (Gain an Hour of Sleep)

  • Stick to your usual wake time: Sleeping in can actually make it harder to adjust.
  • Use the extra morning light: Take advantage of the earlier sunrise to help your internal clock reset naturally.
  • Wind down gradually: Keep your evening routine consistent — use calming cues like tea, aromatherapy, or a warm bath.
  • Avoid heavy meals or caffeine late in the day: Especially important while your body adjusts to the new timing.

If you find yourself struggling for more than a few nights after the time change, revisit your sleep hygiene — light exposure, bedtime routine, and meal timing can make a huge difference.

When All Else Fails: Natural Sleep Support Ideas

Despite the best laid plans, sometimes I just can’t sleep (usually because I didn’t follow some of the tips above) or I get to sleep only to be woken up by my snoring husband or a hot flash!  So what then?

I’ve found there’s no point staying in bed, tossing and turning, staring at the ceiling, checking the clock. In fact, it’s said if you don’t fall asleep within 20 to 30 minutes you should get out of bed – you don’t want to associate feeling anxious and restless with the bed itself because that can lead to insomnia. 

If you’re tossing because you’re not tired, get out of bed and read a chapter or two of a favourite book – try avoiding reading on a device or use blue-blocking glasses or a blue blocking app. If you’re tired and really wishing you could get some Zzzz’s, I recommend a sleep story or guided meditation (if you share your bed, you’ll want to get out of bed so you don’t disturb your partner).

My sure fire way to get back to sleep is using my acupressure mat (it doesn’t have to be expensive – buy what you can afford)! I was skeptical about the benefits and effects of using this simple tool, but it really does seem to calm the parasympathetic nervous system and help me relax and fall asleep.

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Hand-in-hand with my mat, I love to listen to a sleep story – they work so well, I don’t think I’ve ever actually heard one from beginning to end! Sometimes I realize I’m drifting off to sleep so I go back to bed, but other times I end up completely out for the count and sleep right through.

There are lots of sleep story options out there in various apps, and I’ve tried a few, but my very favourite story is “Wonder” – read by Matthew McConaughey – check it out along with a bunch of amazing FREE resources Calm provided when the pandemic hit.

There’s A Book For That!

If you’re looking to dive a little deeper into the topic of sleep and autoimmune disease, you’ll want to check out the Go To Bed: 14 Easy Steps to Healthier Sleep e-book by Dr. Sarah Ballantyne to help you get the quality sleep you need!

Go To Bed includes a 350+ page guidebook, packed with information and inspiration! It’s quite simply the most comprehensive guidebook ever created for improving sleep, with the detailed science of sleep for optimal health and every scientifically validated tip and trick for improving sleep!

And, with the 14-Day Go To Bed Sleep Challenge, you’ll add one small change every day to add up to big improvements in your sleep in just two weeks!

Plus, if that doesn’t get you enjoying awesome sleep, Go To Bed also contains a huge collection of troubleshooting strategies and biohacks for common sleep challenges!

Wishing you the sweetest of dreams …… 

More References:

Sleep: Why It’s Important For Those With Autoimmune Disease, and How To Get More Of It.
Optimize Sleep to Optimize Your Immune System 

Sleep Foundation – How to Prepare for Daylight Saving Time

 
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Lovebird AIP Cereal – Product Review & Recipe Round-Up

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Lovebird AIP Cereal AIPRecipeCollection

If you haven’t heard yet, there’s a new (and seriously improved!) AIP-friendly cereal in town — Lovebird Cereal! The Original Unsweetened flavor is 100% AIP Core Elimination Stage compliant, while the Honey, Cinnamon, Cocoa, and Fruity flavors are Modified AIP / Stage 1 Reintroduction compliant (read more about Modified vs. Core AIP here). But no matter which flavor you choose, they’re all 100% AMAZING!

Even better — 20% of profits go toward supporting childhood cancer research 💛 Talk about a win-win-win!

This cereal is a total game-changer for anyone with AIP kiddos (or grown-ups who still love a good crunch). Like, cerealously… what have y’all been giving your AIP toddlers to munch on with Cheerios literally off the table!?

It’s such a treat to be able to enjoy a deliciously crunchy, gut-friendly cereal as part of a well-balanced AIP breakfast — just pour on your favorite AIP milk option (click here for recipes!) and dig in. It’s also the perfect crunchy topping for a smoothie bowl or an easy, anytime snack — zero guilt required.

I’ve tried all the flavors, and picking a favorite was tough — but Fruity wins for me! Honey and cinnamon tied for a close second when snacking solo, while unsweetened is wonderfully versatile for use as a breading or crunchy casserole topping (like in my AIP Cereal-ously Crispy Baked Chicken Strips or my FAVE throwback to childhood Lovebird Cereal Cookie Clusters — a must-try!).

There are honestly oodles of creative AIP recipes using these yummy “AIP O’s,” so I’ve rounded up a bunch of them below! But first things first — you’ll want to grab a coupon code to save 15% off every order (no expiry!). It’s easy to remember — just use code AIP at checkout!

Special Offer

Save 15% Off Every Order with Coupon Code: AIP
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Lovebird cereal - 15% Off!, Lovebird cereal for your aip lifestyle, allergy friendly cereal

About Lovebird Cereal

♥ Gluten-Free
♥ Dairy-Free
♥ Non-GMO
♥ Sweetened by Nature – No Refined Sugar or Stevia
♥ No “Natural” Flavors or Additives
♥ Always Made with Real, Simple Ingredients

Lovebird was created to clean up junk food and offer families (especially those with AIP kiddos!) a healthy alternative to conventional cereal. And even sweeter — 20% of net profits go toward nonprofits fighting pediatric cancer 💛

Ingredient & AIP Update

Lovebird recently added buckwheat flour to some of their recipes to increase protein and nutrient density — but don’t panic! Buckwheat is a seed, not a grain, and it’s completely gluten-free.

Here’s how it breaks down:

  • 🥣 Original Unsweetened → 100% AIP Core Elimination Stage Compliant

  • 🍯 Honey, 🌿 Cinnamon, 🍫 Cocoa, 🍓 Fruity → Contain buckwheat, suitable for Modified AIP Elimination or Stage 1 Reintroduction

Lovebird continues to evolve and listen to its community — so whether you’re in full elimination or starting reintroductions, there’s a flavor for every AIP journey!

 

AIPRecipeCollection.com lovebird cereal - apple pie bars

AIP Lovebird Cereal Recipes

NOTE: Be sure to use recipes and ingredients that are suitable for YOUR personalize stage of the AIP diet.

My Easy AIP Recipes!

Chocolatey Cookie Clusters – No-Bake – Fast & Easy!
Chewy Apple Pie Cereal Bars
Cereal-ously Crispy Baked Chicken Strips 
Frozen Strawberry Delights

Lovebird AIP Recipe Round-Up:

Banana Cream Pie with Cereal Crust – use coconut oil not ghee
Campfire Banana S’mores – use homemade carob chips not chocolate chips and AIP Marshmallows (10% off Sweet Apricity with Code: AIPCollection) or make your own
Cereal Bars – use homemade carob chips not chocolate chips
Cereal Ice Cream Cake – use tigernut butter unless you’ve reintroduced sunflower seed butter and omit pumpkin seed topping
Chicken Nuggets (Air Fryer or Deep Fried)
Cinnamon Salted Caramel Donuts
Chocolate Cereal S’mores – use coconut oil not ghee, use AIP Marshmallows (10% off Sweet Apricity with Code: AIPCollection) or make your own, use homemade carob bars
Chocolate Covered Cereal Bars – use tigernut butter not almond, use homemade carob chocolate 
Chocolate Crispy Squares – use tigernut butter, homemade carob chips not chocolate chips 
Coconut Matcha Pie
Chocolate Mousse Pie
Crispy Cereal Treats – use AIP Marshmallows (10% off Sweet Apricity with Code: AIPCollection) or make your own and homemade carob chips
Crunchy Cookie Cake Cereal Fudge Bars – use coconut oil not ghee, use an homemade AIP Baking Powder blend, use homemade carob chips/bar, use carob not cacao
Donut Cookies
Elivs Butter Jelly Crunch Nice Cream – use tigernut butter 
Graham Crackers
Granola – ensure dried fruits are unsulphured and do not contain non-compliant oils/preservatives/sweeteners
No-Bake Snack Bars – omit seeds, ensure dried fruits are unsulphured and do not contain non-compliant oils/preservatives/sweeteners
No-Bake Strawberry Shortcake Cheesecake
No-Rice Crispy Treat “Sushi” – use tigernut butter not nut butter, use carob powder not cacao
Puppy Chow Mix – use tigernut butter and homemade carob chips
Ranch Chicken Nuggets
Samoa Cereal Bars – use tigernut butter not nut/seed butter, use homemade carob chips/bar
Strawberry Shortcake Puppy Chow

Lovebird Cereal Whole Food Ingredients AIPRecipeCollection.comIngredient FAQs

Cassava – Lovebird uses Organic Cassava Flour NOT grain or tapioca.  Industrialized grains and refined carbohydrates like corn, oats, wheat were clearly off the table because they cause inflammation that can damage the lining of your gut and stress your immune system. 

However, there was a decision of Cassava Root vs. Tapioca.  Cassava is meaningfully better but it’s 33% more expensive than tapioca.  So it’s a decision to use the best ingredient or the cheap ingredient – Lovebird will ALWAYS choose the best. 

Lovebird uses organic cassava because it uses the entire cassava root, meaning it is a whole food flour.  Unlike tapioca flour, cassava flour uses the entire root; so cassava keeps the fiber, protein, starch, vitamins, and minerals that would otherwise be lost in making tapioca flour.  Cassava flour is a good source of prebiotic fiber and is a rich source of nutrients compared to many other starches: vitamin C, vitamin A, vitamin K, and folate. 

Some have asked about lead levels in the Cassava that Lovebird uses, so we want to assure you that 1) Lovebird tests for heavy metals and as of the time of writing uses Medallion Labs, 2) Lovebird selects suppliers that follow California’s Prop 65 guidelines (which is the leader in the USA) with third-party testing for heavy metals, and as mentioned above is certified USDA organic. They use a specific formula which you can learn more about here.  

Collagen – Lovebird uses grass-fed, pasture-raised collagen to help boost gut health and provide protein.  Collagen is the most abundant protein in our bodies and holds everything together.  The word collagen literally means “glue” in ancient Greek.  Collagen supplementation has been shown to improve bone, joint, tendon, skin, muscle, and cardiovascular health.  

Given the rise in popularity, not all collagen is created equal. Parker at Lovebird spent a lot of time researching suppliers and questioned their processing techniques to ensure that their collagen was effective and safely processed.  The collagen Lovebird uses is of the best quality and safest processing techniques they could find.  The collagen is from grass-fed and grass finished cows that have eaten nothing but grass and foraged their entire lives.  It is heavy metal tested, pasture-raised, Kosher, hormone free, pesticide free, Non-GMO, antibiotic free, RBGH-RBST free, and does not use any carriers or solvents.

Sweeteners – Lovebird uses nature to lightly sweeten – NOT science.  Honey is an ancient nutrient-rich superfood with healing properties.  Honey has anti-diabetic effects that help control blood sugar, antimicrobial properties that help kill bad bacteria, prebiotic properties that help boost gut health, and cardiovascular benefits that help reduce blood pressure.  You may walk around grocery stores and see claims of “made with real honey” don’t fall for that marketing “trick”.  In fact, products only need a very small amount of honey to use that claim.  When you check the ingredient label, you will find a whole gang of “sweeteners” that are actually driven the sweetness such as refined sugar, “natural” flavors, and natural/artificial high potency sweeteners. 

Refined sugars and artificial sweeteners drive inflammation and wreak havoc on your health making it easy to avoid using in the recipe.  However, “natural” flavors and “natural” high potency sweeteners sound innocent – right?  Not exactly and they are often FAR from “natural”.

Natural flavors are defined “as those that derive their aroma or flavor chemicals from plant or animal sources that are manipulated in a lab.  In short, they are engineered to not just replicate those “aromas or flavors” but amplify those sensations to trick your body to eat more.  Legally, a “natural” flavor can contain up to 20 different ingredients/chemicals/stuff.  Nobody really knows what’s in these “lab manipulated” chemistry experiments.

High potency sweeteners such as Stevia and Monkfruit are certainly better than refined sugar – BUT – Lovebird avoids them because they are a “trick”:

  1. Designed to trick your body: our bodies are not designed to handle calorie-free sweeteners.  Experiencing a sweet taste from a food that is not going to provide glucose disrupts our body’s sugar-handling process and damages our health.
  2. Created in laboratories: Lovebird prefers chef aprons to science lab coats.  Stevia/Monkfruit can contain many other ingredients to boost sweetness and fuel cravings.  
  3. Can cause digestive discomfort:  it’s very easy to consume too much given that it’s designed to trigger cravings but not satisfy them which can cause bloating and diarrhea.
  4. No real research on their effects: all of the above combined with limited to no research on the negative effects of Stevia causes Lovebird to stay away.

Buckwheat – Lovebird recently added organic buckwheat flour to some of their recipes to boost protein and nutrient density. Don’t worry — buckwheat is a seed, not a grain, so it’s naturally gluten-free and AIP-compatible for Modified Elimination or Stage 1 Reintroduction.

Buckwheat is a nutritional powerhouse. It’s rich in protein, fiber, and essential minerals like magnesium, manganese, and zinc. It also contains antioxidants that support overall gut and immune health. Including buckwheat helps create a more balanced nutritional profile for the cereal, providing sustained energy and helping to make each bowl more filling — especially important for growing kids or anyone needing a convenient, nutrient-dense breakfast.

Some people worry about grains when they hear “buckwheat,” but it’s important to remember that buckwheat is a seed, so it doesn’t trigger the inflammatory responses often associated with grains like wheat, oats, or corn. For those on full AIP elimination, the Original Unsweetened option remains 100% compliant, while flavors with buckwheat can be safely enjoyed during Modified AIP Elimination or Stage 1 Reintroduction.