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Gelatin vs. Collagen

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Gelatin vs. Collagen – what’s the difference!?

If you’re new to AIP, collagen and gelatin can feel like one of those “wait…aren’t those the same thing?” rabbit holes … and wait … what about hydrolyzed collagen, collagen hydrolysate and collagen peptides! Oh my!

Great Lakes Gelatin Co. is a perfect example. They make both gelatin and collagen, and the packaging can trip people up. I’ve even seen recipe creators accidentally link the wrong one—so frustrating when you’re just trying to follow along. (I hate it when that happens!)

So indulge me and let’s geek out a little so we’re all armed and know exactly which product to use when.

What’s The Difference Between Collagen & Gelatin?

Gelatin = gels
Collagen = dissolves

The more scientific explanation is this:

Collagen vs Gelatin:

  • Gelatin = partially broken down collagen (heat-processed collagen, gels when cooled)
  • Hydrolyzed collagen / collagen hydrolysate / collagen peptides = fully broken down collagen (same thing, different naming conventions, does NOT gel when cooled)

Now, back to the easy stuff ….

The major difference is how you consume them. In a nutshell, gelatin gels – collagen does not – so you choose your product based on how you’re trying to use it / what you’re trying to accomplish.

Gelatin is usually only soluble in hot liquids and is typically used for things that jiggle – think AIP Jello, marshmallows, gummies and gelatin egg substitutes (read more about egg replacements here). Collagen on the other hand will dissolve in hot or cold mixtures, making it ideal for use in beverages, smoothies, soup, sauces and even baked goods (it’ll also help you up your protein content, keep reading). 

Both are almost completely odorless and flavorless, so you can add them easily to beverages without effecting the taste. This is important when it comes to a question that I get asked ALL-THE-TIME – “What Protein Powder Can I Use on the AIP?” – You can read my post on that as well – click here.

When it comes to the health benefits, gelatin and collagen are very similar in amino acid profile, especially rich in glycine and proline, though collagen peptides are further broken down for easier absorption.

On a healing diet, collagen and gelatin are important for a variety of reasons:

  • May help support digestion and gut barrier function
  • Supports joint, bone, and connective tissue health
  • May support skin elasticity and reduce the appearance of dryness or roughness
  • Often noted for supporting healthier-looking hair and nails

Want the complete 411 on Collagen and Your Health? Check out this amazing article from my partners at Perfect Supplements – click here.

Are There Any Substitutes?

I get SO many questions about making substitutions in AIP cooking and baking that I’ve written a full post on it – you can check it out by clicking here.

There really is no cut and dried answer as you learn from my post, BUT I’ll cover a couple of basics here as they pertain specifically to gelatin and collagen.

Typically when I get questions about gelatin or collagen substitutes its because someone is sensitive to beef or pork, or they’re trying to do the AIP as a vegetarian or vegan (please read more about the AIP and vegetarianism/veganism here).

If this is the case for you, there are a couple of limited options – but options none-the-less!  You can find collagen derived from sea vegetables and you can use Agar Agar powder or flakes (also derived form sea vegetables) in place of gelatin! (Read more about how to use Agar Agar in my post about egg replacements.)

Check out my AIP Amazon storefronts to find these products: USA, Canada or the UK 

What About Bone Broth?

What about bone broth, what’s the difference between bone broth, collagen and gelatin?

Bone broth is considered a whole food that contains gelatin (which comes from the breakdown of collagen) along with a variety of other naturally occurring healing compounds including: bone marrow, hyaluronic acid, chondroitin sulfate, calcium, phosphorus, magnesium, and potassium.

Bone broth is made from, you guessed it, bones! Traditional bone broth often includes bones, connective tissue, and sometimes skin or joints depending on the recipe (some recipes call for chicken feet, joint tissue, and cartilage). Collagen and gelatin, on the other hand, are typically made from animal hides, which gives them a slightly different amino acid profile compared to bone broth.

In general, collagen and gelatin are considered supplements and would be used in addition to bone broth on your healing diet.

  • Bone broth → whole food, variable protein
  • Gelatin → gels, cooking applications
  • Collagen peptides → mixes easily, daily supplement

What Brand Do You Recommend?

There are several great brands that I’ve personally tried and would recommend. If you can’t find the following, what you want to look for is a quality product that indicates it comes from grass-fed, pasture raised cows or pigs (if we were talking about gelatin, that would rule out the well-known store brand, Knox – it just doesn’t make the cut). For those who can’t tolerate beef or pork you might want to consider a quality marine collagen that’s wild-caught and non-GMO – this is actually a great option for everyone – it’s very nutrient dense (it doesn’t however come in a gelatin form – see the information about agar above).
 
AIP Gelatin / AIP Marshmallows / Perfect Supplements BIG Discount - up to 35% off! aiprecipecollection.com Perfect Supplements carries a fantastic line up of products, including Grass-Fed and Pasture Raised Bovine Collagen and Gelatin, powdered bone broth (LOVE IT!) liver powder and capsules (these helped me through my worst nutritional crisis), coconut oil and so much more. They also carry a lot of quality supplement brands I personally trust.
Where to buy:  You can shop direct here at Perfect Supplements (CODE: AIP10)
Shopping Tip: My coupon is STACKABLE on volume disocunts!
 
Autoimmune Health & Nutrition carries plain grass-fed collagen, plain protein powder with added veg and some fun flavors for adding to smoothies and more!
Where to buy: You can find their products on Amazon – click here and be sure to shop for the option without stevia
 
Vital Proteins has a HUGE line up of products – NOT all are AIP compliant, but it’s a brand you can trust – just watch the labels and stick to basic products (no added vitamins as these are usually synthetic and often not compliant). 
Where to buy:  You can find them on Amazon (be sure to watch ingredient lists – you’re looking for plain product with no flavors or additives)
 
Great Lakes Gelatin Co. offers a simple line of quality products – Grass-Fed and Pasture Raised Collagen and Gelatin. They used to offer Porcine (pork) Collagen as well but that seems to have disappeared recently. A WARNING about shopping this brand – the name of the company has the word “gelatin” in it, so you’ll need to watch you choose the right product – the green package is collagen and the orange package is gelatin.
Where to buy:  This brand is pretty readily available in health food stores, quality grocers, in my AIP Storefront on Amazon: USA, Canada or the UK

Take Me To The Recipes!

Now that you know the difference, it gets a whole lot easier to choose what actually works in your kitchen (and avoid the label rabbit holes altogether).

Ready to start incorporating collagen and gelatin into your daily AIP healing journey? Use the search feature in our Facebook Group for recipes like: smoothies, gummies, Jello, marshmallows and more. Simply try searching the group for collagen or gelatin.

Why the AIP is Dairy Free

If you’re starting the Autoimmune Protocol, one of the first things you’ll notice is that dairy is off the table. That can feel a little jarring — especially when you’re probably been told your whole life that milk is essential.

Dairy isn’t removed because it’s “bad.”
It’s removed because it’s a common trigger for people with autoimmune disease.
AIP’s goal is to create a clear, calm baseline for the immune system, and dairy just gets in the way of that for a lot of us.

From here, we’ll break down why dairy can be inflammatory, how butter and ghee fit in, what’s safe to try later, considerations for kids, and where to get your calcium without milk.

SPOILER ALERT:   Going dairy free does not mean we have to become calcium deficient — not even close!

Why Dairy Can Be Inflammatory 

One of the trickiest things about dairy is that it’s often framed as a quality issue. As in: “It’s only a problem if it’s conventional,” or “Raw, grass-fed, or goat milk fixes everything.” And while quality absolutely matters for many foods, dairy plays by slightly different rules — especially when autoimmunity is in the picture.

The main issue isn’t the fat, the farming, or even the lactose. It’s the proteins.

Dairy contains proteins like casein and whey that can be highly immunogenic for some people, meaning the immune system reacts to them as if they’re a threat. For those with autoimmune disease, that reaction doesn’t always show up as immediate digestive drama. Sometimes it looks like joint pain the next day, lingering fatigue, skin flares, brain fog, or symptoms that feel frustratingly disconnected from food.

Even “gentler” dairy options like raw milk, grass-fed butter, A2 or goat milk — still contain proteins that can cross-react with our own tissues in susceptible individuals.

There’s also the gut piece. Dairy proteins can increase intestinal permeability in some people, which matters because a leaky gut is one of the key ingredients in autoimmune activity. Even small, repeated exposures can keep the immune system stirred up enough to slow healing — and that’s true regardless of how ethically raised the cow was.

A Bit About Butter & Ghee 

If you’ve spent any time around the AIP, you’ve probably noticed that butter and ghee tend to get a little side-eye instead of a hard no. That’s not random.

Butter and ghee are mostly fat, not protein. Since the immune reactions we worry about with dairy are primarily triggered by proteins like casein and whey, removing those proteins changes the equation. Ghee goes one step further — it’s clarified butter, meaning the milk solids are removed entirely. When it’s made well, ghee contains virtually no dairy protein at all.

That’s why ghee is often one of the first dairy-adjacent foods people experiment with after elimination.

Butter still contains small amounts of milk protein, so it tends to cause issues for more people than ghee, but far fewer than milk, yogurt, or cheese. For some, butter feels fine. For others, it’s a quiet trigger that only shows up as joint pain, fatigue, or a low-grade flare a day or two later.

This is why AIP treats these foods cautiously rather than enthusiastically. They’re not essential, they’re not required for nutrient adequacy, and they don’t offer anything you can’t get from non-dairy fats — so there’s no rush. If and when you try them, it’s about observation, not permission.

Missing butter? No worries, check out the options here.

Goat Milk & A2 Dairy

Goat milk and A2 dairy often get marketed as the solution for dairy sensitivity, and for some people, they genuinely are easier to tolerate. The casein structure is different, and many people digest these forms more comfortably than conventional cow’s milk. That matters — but it doesn’t make them automatically AIP-friendly.

From an immune perspective, these foods still contain dairy proteins, and those proteins can still stimulate an immune response in people with autoimmune disease. The reaction might be milder or slower, but “less reactive” isn’t the same thing as “non-reactive.” 

That’s why goat milk and A2 dairy don’t belong in the elimination phase. They’re considered reintroduction foods, not foundational foods. Some people do wonderfully with them later on. Others realize they feel better without them long-term, even if digestion seems fine.

AIP isn’t trying to convince you that everyone should avoid dairy forever. It’s trying to help you figure out your line — without assuming tolerance just because a food has a better reputation.

But What About Kids?

This is usually the point where the conversation shifts from “I can do this” to “Is this safe for my child?” And honestly, that concern makes sense. We’ve been told over and over that kids need dairy to grow strong bones, so removing it can feel like you’re taking something essential off their plate.

Here’s the reality: children do not require dairy to grow well, even though dairy is a convenient source of certain nutrients. Calcium, protein, fat, and vitamins needed for growth can all come from non-dairy foods — and historically, many cultures raised healthy children without relying on milk at all.

On the AIP, dairy is removed for kids for the same reason it’s removed for adults: it can be inflammatory and immune-stimulating. Children aren’t immune to food sensitivities just because they’re young, and in some cases they’re actually more reactive. The difference is that with kids, AIP should always be approached thoughtfully, with enough food, enough variety, and enough calories — not restriction for restriction’s sake.

Some kids eventually reintroduce dairy, while others feel better without it — both outcomes are completely fine.

So… Where Does the Calcium Come From?

One of the first questions people ask when they start the Autoimmune Protocol is also one of the most anxious ones: “If I’m not eating dairy… how am I supposed to get enough calcium?”

It’s a fair question. We’ve been told for decades that milk equals strong bones, and anything less is basically a fast track to a fracture. So when dairy is off the table, calcium suddenly feels like it’s in hiding — but it’s actually everywhere once you know where to look.

On the AIP, calcium comes primarily from dark leafy greens (like collards, kale, and spinach), sea vegetables, citrus and certain fruits (like figs), bone-in fish (think canned salmon or sardines), bone broth, and even things like blackstrap molasses and mineral-rich water (try adding Concentrace drops, or upgrade your kitchen with a Santivia Water filter with mineral stones). These foods don’t just supply calcium — they come packaged with magnesium, potassium, and trace minerals that help the body use calcium properly.

It’s also worth mentioning that nutrient tracking tools often underestimate calcium on an AIP diet. Homemade foods, bone broth, specific vegetable varieties, and mineral water don’t always show up accurately in databases. So when numbers look low on paper, it doesn’t necessarily mean intake is low in real life.

For both kids and adults, calcium isn’t about hitting one perfect number every single day. It’s about consistent intake from a variety of whole foods, alongside vitamin D, magnesium, and other nutrients that support bone health. When that bigger picture is in place, dairy becomes optional — not mandatory.

Dairy-Free Calcium Sources , aiprecipecollection.com

Beyond the Protocol: Unexpected Perks of Going Dairy-Free

Even if you don’t have a formal dairy allergy/sensitiviy, skipping milk can come with some surprisingly nice side effects.

  • Gentler Digestion: Some people notice less bloating, gas, or tummy discomfort. It’s not just about lactose — the proteins in dairy, like casein, can be tricky for some guts to handle.
  • Clearer Skin: Acne or random breakouts can improve once dairy is out of the picture (it sure helped for me). Hormones and inflammation in milk sometimes show up on your skin, so cutting it can be a subtle but welcome change.
  • Less Inflammation: Many people with autoimmune issues notice fewer aches, less fatigue, or calmer flares when they remove dairy. Even small improvements can make a big difference in daily energy.
  • Easier Breathing: Stuffy noses, post-nasal drip, or seasonal allergy aggravation can quiet down when dairy is removed, leaving you feeling lighter and clearer.
  • Simple Weight Support: Dairy can sneak in extra calories, especially in full-fat or flavored forms. Swapping it out can make managing overall intake a little easier — without feeling like a sacrifice.

 

 

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Where Should You Start Your AIP Healing Journey?

Read more
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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.

Substitutions in AIP Cooking & Baking

Substitutions in AIP Cooking & Baking Can Be Tricky …
Caution is Required!

Can I substitute this for that, or that for this? This is probably one of the most frequently asked questions I get from folks that either can’t find ingredients or have allergies or sensitivities.

In traditional cooking and baking substitutions can be pretty straightforward and usually a minor tweak here and there to a recipe won’t cause a problem … HOWEVER, this is the AIP and many of the ingredients (especially in baking) simply do not react the same way.

Not only are some of the ingredients you’ll run into unfamiliar and difficult to access, they can also be a bit more expensive.  That said, I don’t want you risking your precious supplies when there are better options.

So, what should you do?

If you’re looking to substitute an ingredient in an AIP recipe (e.g. tapioca – arrowroot, plantains – green bananas, cassava flour – tigernut flour, palm shortening, coconut oil, coconut butter, coconut milk, coconut cream… etc… etc…….) I recommend trying to do a little digging in the recipe itself.  To me the authority on each recipe is the recipe creator.  Folks creating AIP recipes do a LOT of trial and error before they settle on their final masterpiece and present it to the world. That said, who better to tell us if a substitution can be made. They want you to recreate their dish with success and experience the same taste and texture that they did – they’re proud of their work and don’t want folks leaving bad reviews about it based on some random substitution gone wrong.

Suggestions:

  1. Try looking at the entire recipe post. Many food bloggers prelude the recipe with a lengthy article about how they came up with the recipe and why they choose the ingredients they did. This will OFTEN give you a clue as to whether substitutions are a good idea.
  2. Read comments that other people have left on the recipe at the bottom of the blog post. OFTEN you will find the answers you seek are there. Sometimes there are a LOT of comments on a recipe, so you can try using the computer search function inside the recipe (ctrl-F brings up the search box) this will help expedite your search.  Simply try entering the ingredient you wish to use .. it might take you directly to the answer you need.
  3. Quantity is another factor to consider.  If the substitution you’re considering involves the main ingredient or a relatively main ingredient of substantial quantity, I typically recommend searching for an alternate instead of considering substitutions. Find a similar recipe that contains ingredients you can use or access.  It may take a little digging, but from experience I’ve found that you’re likely NOT the only one that’s required a substitution and someone’s usually filled the void with a new recipe creation that’s been tried and tested.  Try using the search feature in our Facebook Group where there are literally thousands of recipes posted.
  4. If it’s a matter of not being able to find certain ingredients in your area I would recommend you check out our Food Sourcing page for links to products and online stores that carry AIP items. Barring that you can try Amazon, they are a great resource for unusual items.
  5. It seems that many starting out are sensitive to coconut products, and I get asked a lot about a blanket substitution for coconut milk and coconut aminos since these are quite commonly used in AIP recipes. First let me start by saying that in AIP baking there is no standard substitute for coconut milk – you will need to assess the suitability on a recipe by recipe basis. If you’re simply looking for an alternate AIP milk, you can try making your own tigernut milk, avocado milk or banana milk (recipes for all of these can be found here on my website: Milk Options for the AIP) – but remember – you have to assess the recipe – the properties of each of these AIP milks are different and they will not react or produce the same results as coconut milk. AIP cooking is a little more forgiving, and you can find a couple of recipes to make your own coconut aminos replacement in the Facebook Group. Also, once you’re in the group, you’ll see that I tag a lot of recipes #coconutfree – this will make your life easier and help you find recipes that you don’t need to worry about substitutions.
  6. Once you’ve exhausted all the options above, you could try posting a question on the original recipe – that way the creator of the recipe can advise you directly, or post a question on the recipe you’re having trouble with in our Facebook group.

A Final Note:

Substitutions in AIP BAKING are far more risky than AIP COOKING, so be aware that you may be risking your ingredients to recipe failure if you do decide to make substitutions (especially substitutions of vital binding and starch ingredients). Looking to learn more about things like cassava flour, tapioca and arrowroot starch? Some folks think you can interchange these items, but that’s not always the case – read my dedicated post about that here – Arrowroot vs. Tapioca vs. Cassava.

I personally chatted with Mickey Trescott of Autoimmune Wellness about this subject during a Live Q&A that we did in our Facebook Group – you can watch the Q&A session here if you wish, but the gist of it is this – Recipe creators do their very best to create AIP recipes that are going to taste like the “real deal” – not some strange AIP/Gluten Free knock off – TRUST their EXPERTISE!!

More from Mickey Trescott on Substitutions:

This is taken from Mickey’s Instagram feed – follow Mickey here – she’s awesome!

AIP BAKING SUBSTITUTIONS // Have you left a comment on my baking recipes saying “I can’t tolerate X do you have any recommendations?” or “Will this recipe work with X instead of Z?” You may have been disappointed in my answer (usually something along the lines of a simple “no, sorry”). Nothing makes a recipe developer more frustrated to hear feedback that a recipe didn’t work only to hear that substitutions were made or they didn’t follow the directions.

Today, I’m going to explain…

1. When I develop an AIP treat recipe my #1 goal is to come up with something that is palatable enough to serve to your non-AIP friends and family. I test my recipes carefully to make sure they TASTE GOOD. I choose ingredients based on how they perform – I’m looking for the right texture and ease of repeatable success in YOUR kitchen.
2. Specialty ingredients are EXPENSIVE and FUSSY. I don’t want you to waste time and money on bad results. There are no perfect 1 to 1 swaps of these baking ingredients – each one is unique, and I do not spend time discovering what type of disaster you are going to end up with if you use coconut instead of arrowroot (I can tell you right now though, it isn’t going to work).
3. I understand that certain AIP baking ingredients (hello cassava and coconut) are not tolerable to a lot of folks in our community. My recommendation is NOT to try and adapt AIP recipes to fit your additional restrictions – look for recipes that are specifically written without those things. You’ll find cassava-free, coconut-free, and added sweetener-free dessert recipes in all of my books and in the @autoimmunepaleo blog archives. Go find them!
While I don’t advise eating them on a regular basis, a yummy AIP treat recipe can be a fun indulgence or a way to celebrate with friends or family. Do yourself a favor and set yourself up for success by selecting a recipe that calls for ingredients you tolerate and using tools you have on hand.

 

 

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Urban AIP: Handcrafted, Healing Meals Delivered to Your Door

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

We all know that being on the AIP isn’t exactly convenient. Between cooking every meal, reading labels, and hunting down specialty ingredients, it can feel like a full-time job. And when you’re traveling, on vacation, or just taking a much-needed break, spending hours in the kitchen is the last thing you want to do. That’s why I’m so excited to share Urban AIP, a partner I trust to make staying compliant easier, without ever compromising on quality.

AIP Meal Service! Autoimmune Protocol meal made by real chefs delivered to your door. SAVE with my couponUrban AIP offers hand-prepared, fully AIP-compliant meals that are thoughtfully crafted to nourish your body and pamper your senses. Meals are made in a dedicated AIP kitchen, so there’s no risk of gluten, grains, dairy, eggs, nuts, seeds, nightshades, or seed oils sneaking in. Beyond compliance, everything is built around nutrient density, careful prep methods and thoughtfully sourced ingredients, including:

  • Pasture-raised, grass-fed/finished meats and wild-caught seafood
  • Organic, locally grown, seasonal produce to help reduce the carbon footprint
  • Toxin-free cooking using filtered water, aluminum-free cookware, and plant-based, compostable trays

The meals are designed by AIP-certified nutrition professionals, which means they’re not just safe — they’re balanced to support digestion, immune health, and overall healing. And because they’re chef-prepared and visually appealing, they’re a pleasure to eat.

Urban AIP makes it easy to enjoy nourishing meals wherever you are. You’re in charge and you build your own menu choosing from:

  • One-time boxes for occasional convenience
  • Weekly subscription options:  AIP Convenience Box – 10 meals (5% Savings) / Worker Bee Box – 15 meals (8% Savings) /Ultimate AIP Box 20 meals (10% Savings) 
  • Turn any subscription box into a 30-Day Wellness Package, which allows you to focus on lifestyle changes and nutraceutical protocols while being guided by an AIP Certified Functional Practitioner. This package includes the Nutritional Assessment Questionnaire and personalized one-on-one sessions to uncover root causes and gain insight into your health. 

Urban AIP isn’t just about convenience — it’s about creating meals that support your health and healing while letting you live your life. Whether it’s a busy weekday, a weekend getaway, or a longer trip, you can relax knowing your meals are taken care of. Having a trusted partner like Urban AIP makes it possible to stay compliant without sacrificing flavor, nutrition, or peace of mind.

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SAVES you an ADDITIONAL 5% on subscription orders!

 

Gift Certificates Available!
I’ve noticed that friends and family often want to help when we’re not feeling our best, but figuring out what to cook — especially for those on a restricted diet — can be tricky. Urban AIP gift certificates make it easy for them to show support, letting loved ones give nourishing, ready-to-eat meals without any stress over ingredients, prep or delivery! 

Is AIP Delivery Worth It?

If you’ve ever looked at the cost of an AIP meal delivery service and thought, “There’s no way that’s cheaper than cooking myself…” — this article makes some really good points.

Because in 2026, the math around AIP food costs looks a little different.

This post dives into the real cost of maintaining AIP, including:

  • Rising grocery prices
  • Expensive specialty ingredients
  • Food waste from unused produce and pantry items
  • Meal prep and cleanup time
  • Shopping trips and gas costs
  • Fatigue, flares, and decision overload
  • The challenge of staying compliant long term

It also explores why more people are using a hybrid approach these days:

  • Cooking when energy allows
  • Keeping compliant meals on hand for flare-ups
  • Using meal delivery during busy weeks
  • Reducing stress without giving up AIP entirely

Honestly, it’s less about “Which option is cheapest?” and more about what actually makes AIP sustainable in real life.

Definitely worth the read if you’ve been weighing convenience, cost, and energy lately. Click here to read the full post.

 

 

Sleep Struggles

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

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.
  • Use Red Light Therapy for daily wellness – I recommend a device like the Kala Redlight. A 10–20 minute session within the first hour of waking is ideal for signaling your body that it’s time to be alert and supporting your circadian rhythm. Beyond that, red light can be used any time of day to support energy, reduce inflammation, ease muscle or joint discomfort, improve skin repair, and boost cellular vitality. It’s a gentle, non-invasive way to care for your body and overall wellness every day. (Use my link and get 15% off your purchase at Kala)

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 (try my Bacon Mashed White Sweet Potatoes recipe), 4-5 hours before bedtime, can improve sleep quality. 
  • 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.

LOOKING for More AIP Lifestyle Tools?
Visit my Categorized AIP Amazon Store Fronts – USA / Canada / UK

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.

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

 
,

AIP – Beyond Food

As you probably know by now, the Autoimmune Protocol is about far more than food. While diet plays a powerful part, long-term healing on the AIP requires a broader, more holistic approach.

To be truly support your journey to autoimmune wellness, it’s important to look beyond what’s on your plate and consider lifestyle factors that influence immune function, gut health, and hormone balance. Things like sleep, stress, movement, connection, time in nature, and making room for rest, relaxation and enjoyment play a much bigger role than most people expect — and they can either support your healing… or quietly hold it back.

If you’re newer to this concept, you may find it helpful to read The New Autoimmune Protocol, which expands on the lifestyle foundations that go hand-in-hand with the dietary side of AIP and explains why they matter so much.

Below are a few additional resources that build on these ideas and can help you put the “beyond food” pieces of the AIP into practice in a way that feels realistic and sustainable.

Sleep

This is HUGE! Are you getting enough? What’s right for one might not be enough for another.

Did you know that not getting enough sleep causes inflammation and increased susceptibility to infection – even in healthy people! Studies show that one night of poor sleep causes higher insulin resistance than six months of bad diet! In fact, scientific studies show that sleep may be even more important for our health than diet! Now, if that’s not enough to make you take a serious look at your sleep routine, I don’t know what is! Check out my expanded post on Sleep Struggles – Click Here.

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).

Stress Management

Did you know that chronic stress can affect your immune system, sleep, digestion and many other aspects of your health? Without getting into a bunch of science about cortisol, adrenaline, hormones and more (I’ll leave that to the experts), simply know that prolonged stress puts your body under pressure and can make it harder for your body to maintain its normal balance.

Finding effective ways to reduce and manage stress is imperative for our healing journeys. It’s been one of my biggest challenges, and I still need regular reminders! It’s essential for maintaining healthy immune function, good sleep and overall well-being. Each of us will need to find effective ways to deal with our individual stressors. For some, it may be as simple as learning to slow down, scheduling deep breathing exercises and meditation, or making time for healthy self-care activities like yoga or gentle exercise. For others, more may be involved, and you may need to seek the support and guidance of a professional to help deal with past or present trauma, personality traits or difficult situations.

And remember, stress isn’t always psychological. Lack of sleep, physical exertion, environmental factors and the everyday demands of life can all contribute to your overall stress load. Sometimes managing stress means looking at the bigger picture and finding ways to balance the demands on your body with adequate time for recovery.

For some it may be as simple as learning to slow down, scheduling deep breathing exercises and meditation, healthy self-care activities like yoga or gentle autoimmune safe exercise (see below). For others, more may be involved and you may need to seek the support an guidance of a professional to help deal with past or present traumas, personality traits or difficult situations. 

Activity

We all know that movement is good for our health, but what should you do when you’re faced with chronic illness and you often don’t have the energy to do much more than get out of bed in the morning?

Not surprising then that the most commonly avoided part of the autoimmune protocol is exercise.

There are lots of ways to incorporate light activity into your day. For some it might be just a reminder by way of a timer on your phone to get up and stretch or move around a little. Short walks, yoga, rebounding and stretching might be as much as you can achieve, while others may feel they’re capable of more but are unsure of how to approach an exercise program safely so they don’t face setbacks.

Nature

Getting outside and spending time in nature can be another simple way to support your overall well-being. And you don’t need to live beside a forest or spend hours hiking to enjoy it. A walk through a local park, sitting in your backyard, gardening or simply spending a little time outdoors can all give you an opportunity to step away from the demands of everyday life.

I’ve also written about forest bathing, a practice that involves slowing down and immersing yourself in nature using your senses rather than treating your time outdoors as another workout. Read more about Forest Bathing here.

Play & Relaxation

When you’re focused on getting your health back on track, it’s easy for wellness to become another job. But making time for things you enjoy is important too.

Laugh. Spend time with people you love. Read a book, listen to music, work on a hobby, get creative, watch something that makes you smile or simply give yourself permission to do something just because you enjoy it.

These things may not look like traditional “health habits,” but taking regular breaks from the stresses of everyday life and making room for fun and relaxation are part of taking care of yourself too. Your life can’t be all elimination diets, supplements and symptom tracking!

,

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 BOOK
When I first started the Autoimmune Protocol, I had no idea which resources to trust. Information was conflicting, opinions were loud, and I worried about investing time (and money) in the wrong guidance.

Thankfully, that’s no longer the case.

Mickey Trescott’s The New Autoimmune Protocol is the most current, authoritative resource available for AIP today. It’s the guidebook we use as the primary reference here at AIP Recipe Collection — for the website, the group, and the recommendations we share.

Pre-order now to be among the first to access this updated, authoritative guide: The New Autoimmune Protocol – learn more here

This book represents the first official update to the Autoimmune Protocol, bringing together emerging research and years of clinical feedback to make AIP more flexible, realistic, and sustainable — without losing its science-backed foundation.

What’s Inside The New Autoimmune Protocol

  • Clear explanations of the why behind the protocol
  • Step-by-step guidance through Transition, Elimination, Reintroduction, and Maintenance
  • Detailed meal plans
  • Over 70 recipes, including both Core and Modified AIP options

If you’ve ever felt overwhelmed by AIP, unsure how strict you need to be, or confused about how to move forward — this book fills in those gaps beautifully.

More From Mickey Trescott

Mickey has authored several AIP-focused books, all widely regarded as gold-standard resources for anyone navigating autoimmune disease. Her work consistently balances science, practicality, and compassion — making AIP feel doable, even when life and health are complicated.

You can find Mickey’s books in my Amazon Storefronts here: USA / Canada /UK

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 30% 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.

Research suggests that forming a new habit can take considerably longer. One well-known study found that it took an average of 66 days, but the actual time varied enormously — from 18 days to 254 days depending on the person and the behavior.

So if you’re still struggling with a new habit after three weeks, don’t throw in the towel. You’re not failing! Habits take repetition, and some take considerably longer than others to become automatic.

The good news? You don’t have to wait until January rolls around again to make a change. And you don’t have to overhaul everything at once. Small, repeatable changes can eventually become the habits that make your bigger goals easier to achieve.

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)! ♥
 
,

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 following the Autoimmune Protocol (AIP) or living with autoimmune disease, cold and flu season can feel a little more complicated.

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 or dysregulated immune response, where the immune system mistakenly targets the body’s own tissues. 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 – Sleep Struggles – 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. 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. Regular, moderate movements supports overall health, but don’t push through during illness.
  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 effect your immune response, so watch your sugar intake. Stick (no pun intended) to AIP-friendly sweeteners like honey or maple syrup in moderation. 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 

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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iHerb – Another great resource I shop for a wide variety of quality options – Save upto 15% with Code: HAN855

Curious to learn more about where supplements fit into an AIP Lifestyle? Click here to learn more.

(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
Cold and Flu Remedies for the Autoimmune Sufferer – Autoimmune Wellness