“Healing is a journey … not a destination.”
Along the way we all need some encouragement and motivation. From time to time we all get incredibly frustrated, fed up cooking every meal, reading every label, completely ready to throw in the towel and start eating a bag of cookies! I get it, I’ve been there too!
Visit the Motivation page – click here – for advice and encouragement that will help you keep moving forward on your autoimmune healing journey. You’re not alone … you’ve got this!
So, you’re ready to start the AIP, you’ve read the information but aren’t quite sure you’re comfortable to go it alone. Don’t worry, you’re not the only one!
If you’re trying to determine the best route to take, be sure to read more on our Coaching page – click here for lots more information and resources.
Looking for resources beyond what you’re finding in the FAQ section?
I’ve created this post so you don’t miss out on the valuable information on our Resources Page – click here to be redirected.
The Autoimmune Protocol (AIP) is meant to be approached in stages — transition, elimination, maintenance, and reintroduction.
Many people get stuck: either they stay too long in strict elimination because they’re feeling great and are intimidated by reactions, or they get impatient and add foods back too quickly, or without thoughtful tracking, making all their hard work futile.
By now, you should have a good understanding of the AIP and its stages. If not, go back to Start Here #1 to get fully grounded.
To re-cap a little, however:
Here’s the exciting update: Mickey Trescott’s New Autoimmune Protocol now includes a transition stage.
Before, you had a choice — cold turkey or slow and steady. Now, slow and steady is strongly promoted because it’s more sustainable, reduces overwhelm, and sets you up for success in both elimination and reintroduction. Think of it as easing into the AIP rather than jumping off a cliff. Your body and your sanity will thank you.
Let’s be clear: reintroductions are not a “maybe” — they’re essential.
This is where the real food trials happen:
This stage is where the magic really starts: you’ll regain variety, flexibility, and confidence in your food choices, while gathering personal data on what works for YOU.
Here’s the hard truth: there’s no one-size-fits-all answer.
Perspective: Healing takes time — your body didn’t get here overnight. But your body is remarkable and capable of repairing itself when given the right tools.
If you feel you should be ready but aren’t improving, step back and assess other factors: stress, sleep, movement, and environmental exposures. For more, see Troubleshooting the AIP.
Important: If you’ve followed the full protocol (including lifestyle changes) for 90+ days and still see no improvement, please, seek guidance from a professional to explore the possibility of underlying causes that may be holding you back.
Find a practitioner near you – click here.
Some may want to rush into reintroductions, but remember … slow and steady wins the AIP Race!
Resist the urge to start too soon, and resist the urge to “wing it” when it comes to reintroductions. You’ve put in 30–90 days (or maybe even more) on the elimination stage — don’t waste that effort by throwing in the towel or deciding for yourself how best to reintroduce foods.
The elimination stage was meant to give your body the space it needs to rest and reset. If you’ve been patient and are feeling quite well, reintroductions will likely be an easier process. Starting with a “clean slate” allows your body to clearly signal when a food isn’t agreeing with you — helping you recognize the cues your body is sending.
That said, be sure to follow a systematic reintroduction plan, including keeping a food and symptom journal (more about that in the resources below).
So, how do you get started? Here are the guides and resources I recommend for best results.
What ever you do, keep moving forward – there are no rewards for longest amount of time spent in the AIP elimination stage!
Some people in the AIP Recipe Collection Facebook Group proudly announce they’ve been strict elimination for 759 days … and I just can’t. No. No. No.
I mean, I get it — there are a lot of folks out there who feel too darn good after having eliminated the top inflammatory offenders from their lives, and they don’t want to go back to feeling horrible again. But this is exactly where food fear creeps in, and it’s why you sometimes hear people saying, “the AIP is a dangerous, restrictive diet that just keeps people sick.”
Let’s be clear: elimination diets and the reintroduction process are still considered the gold standard for assessing food allergies and sensitivities — even more reliable than largely inaccurate food sensitivity or allergy testing (you can read more about that here if you’re curious).
Reintroductions are just practical! They help improve your quality of life and open up your ability to socialize more freely.
If you remember, back at the beginning when we started talking about the AIP, what we’d eat, and what we’d avoid, we specifically said there were some very nutritious foods that would be eliminated — TEMPORARILY!
Limiting or restricting food groups long-term can cause dysbiosis in the gut and nutritional deficiencies, so we need to get those foods back into our diets as soon as possible if they’re not problematic for your individual case.
Summary of the AIP Elimination Phase:
All of this said, I hope you see how important it is that you MUST put on your big people pants and take on reintroductions. You’ve already proven that you can do hard things by making it this far — reintroductions are just the next step … and you’ve got this!
Don’t be a case that perpetuates the myths and misconceptions about this protocol – keep moving!
Reintroductions can be tricky, but like I said, you can do hard things. It’s always tempting to try to compare your reactions with someone else’s, but the bottom line is that this too is VERY individual. You will need to keep good track as you go along so you can recognize signs and symptoms of reactions and celebrate all the wins along the way.
My go-to suggestion for all things AIP from transition through elimination, reintroductions and maintenance is Mickey Trescott’s Autoimmune Protocol books. The New Autoimmune Protocol (2026) covers the latest in research and is the first I’d suggest. Browse the options in my AIP Amazon Storefronts here: USA / Canada /UK
As of June 2021, the first cookbook dedicated to AIP reintroductions was released, and it’s spectacular! It’s great for all stages of the AIP and a great motivator. It discusses the process of reintros and provides delicious recipes to keep you progressing – check out my review here – The Autoimmune Protocol Reintroduction Cookbook – Kate Jay of Healing Family Eats (NOTE: One caveat to this recommendation is that the AIP was updated in 2024, so this book does NOT include information about the “modified” elimination state – it is based on “core” AIP elimination as your assumed starting point.)
Articles from trusted AIP experts:
Definitive Guide To Reintroductions – Autoimmune Wellness
Personalized AIP – Autoimmune Wellness
Top 5 Mistakes People Make Reintroducing Foods – Eileen Baird
Why Aren’t My AIP Reintroductions Working?
Looking for a list of AIP approved foods or recommendations on where to find ingredients?
Visit our Food Lists Page – click here to be redirected or our Food Sourcing Page – click here to be redirected.
If you’re new to AIP, this page is here to give you a clear, grounded overview of what the Autoimmune Protocol actually is, why it works for so many people, and how to think about it as you begin.
I’m not going to dive deeply into biochemistry or recreate the excellent research-informed material that already exists elsewhere. My goal is to help you understand the big picture — with links and resources if you want to explore further.
AIP stands for Autoimmune Protocol. You may also hear it called the Autoimmune Paleo approach, though that name can be misleading.
While it grew out of Paleo principles, AIP is about far more than diet alone. Food is one pillar — an important one — but lifestyle factors are equally important to the protocol, and we’ll explore those in more detail as we go.
At its core, the AIP builds on a modified version of the Paleo diet, with a stronger emphasis on nutrient density, immune support and gut health. The aim is to give your body the raw materials it needs for immune regulation, hormone balance, tissue repair, and overall resilience — while reducing exposure to common inflammatory triggers from both diet and lifestyle.
AIP simplifies food choices into two broad categories:
When done properly, AIP is balanced, nourishing, and satisfying. It prioritizes nutrient-dense foods like vegetables, fruit, seafood, organ meats, mushrooms, fresh herbs, quality proteins, and healthy fats.
This isn’t about eating less or chasing perfection — it’s about eating intentionally and mindfully.
The Autoimmune Protocol unfolds in several phases. Some say it’s three, but I prefer to look at it this way:
This structure emphasizes flexibility and personalization — the AIP is not one-size-fits-all, and the goal is sustainable progress, not perfection.
Food is central, but lifestyle factors are just as critical. Sleep, stress management, movement, time outdoors, and emotional well-being all affect immune function, gut health, and hormone balance. Think of AIP as a toolbox of strategies to help you make consistent, sustainable choices for your unique health needs.
In short: AIP is about learning what helps your body thrive — not following rigid rules.
It’s practical, flexible, and designed to empower you to feel better from the inside out.
It’s important not to get stuck in a cycle of endless research — but at the same time, having a solid understanding of the fundamentals will help you start on the right foot and avoid unnecessary frustration.
My #1 Recommendation: The New Autoimmune Protocol (Releasing May 26, 2026)This is the definitive guidebook that the AIP Recipe Collection uses as its primary reference for the group and website. It’s the resource that provides real, practical answers to any question about the Autoimmune Protocol — the book we turn to for clarity, guidance, and reliable information.
The New Autoimmune Protocol is the first official update to the science-backed framework, integrating emerging research and years of clinical feedback to make the protocol more flexible and sustainable.
It includes:
Pre-order now to be among the first to access this updated, authoritative guide: The New Autoimmune Protocol – learn more here
If you’re here before The New Autoimmune Protocol is released, or if you’d like to explore other aspects of AIP — like reintroductions, ethnic cuisine, comfort foods, meal prep, or mindset support — I’ve curated a selection of the best books and resources to help you along your journey.
All of these trusted AIP guides and more are available in my AIP Amazon Storefront in the Curated Book Section : USA / Canada /UK
Nutrition is only one piece of the healing puzzle. AIP isn’t about one “perfect” pillar — it’s about making consistent, sustainable changes across diet and lifestyle.
To help you focus on where to begin, check out my post: Where Should You Start Your AIP Healing Journey? — a practical guide to approaching AIP in a way that’s supportive, flexible, and grounded in real life.
Remember: You don’t need to do everything at once. Progress matters more than perfection.
Many people aim to start AIP around New Year’s resolutions, but timing can make a difference. Choosing a period when your life is more manageable can help set you up for success and make the protocol feel less overwhelming.
Learn more here: When Should You Start Your AIP Healing Journey?
AIP isn’t just for people with autoimmune disease. Inflammation plays a role in many chronic conditions, and food is one of the most accessible ways to influence it. The Autoimmune Protocol focuses on nourishing the body, reducing inflammatory load, and supporting immune regulation — benefits that extend beyond autoimmune diagnoses.
That said, AIP is not a replacement for medical care. It works best alongside conventional medicine, medications, supplements, and functional or integrative approaches. Always check with your healthcare provider before making major diet or lifestyle changes.
At its core, AIP is a flexible framework or toolbox — a collection of best practices around food and lifestyle — that can be personalized to your circumstances and goals, especially when your health challenges mean your body has less tolerance for suboptimal choices.
If you’re unable to purchase a guidebook right now — or want to share clear explanations with friends and family — these are excellent starting points:
If you anticipate challenges transitioning to AIP or sticking with it, check out my Coaching Page for additional support and resources.
To keep this page focused on the fundamentals, deeper topics and resources are saved for the next step in the series:
👉 Beginner Resources – Start Here (Part 2)
Now that you’re more comfortable with the basics of AIP (if you missed it, check out Start Here Part 1), let’s explore additional resources that can make your Autoimmune Protocol journey easier, more enjoyable, and sustainable.
Food lists are essential for getting started. Concentrate your efforts here next. See my detailed Food Lists page to guide your shopping and meal prep effectively.
Preparing mentally is just as important as preparing your kitchen. Take a moment to:
Acknowledge your feelings — grieving over illness is part of the healing journey. Read my post about this so you don’t feel so alone.
Establish your baseline — take note of how you feel now: your energy, symptoms, sleep quality, mood, and any other relevant factors. This helps you track progress over time. Without a baseline, it’s easy to feel like you’re not making progress, even when you are. Observing small improvements can be incredibly motivating and empowering.
Use positive affirmations — it really helps your brain and body during challenging times. My favorite, as corny as it sounds, is:
“My body is capable of doing wonderful things and of healing; I just need to give it the tools to do the job.”
Give yourself permission not to be perfect — it’s next to impossible to be 100% AIP all the time.
Be thankful — even if it’s just for the fact that your healing journey will be easier than those who came before you when these resources weren’t available. Then, put on your big girl/boy pants and move forward!
Read Angie Alt’s post for more guidance: 6 Ways to Mentally Prep for the AIP.
Simplicity is key to long-term success on the AIP. I talk about it in my own motivational page, where I share some fundamentals to maintaining your sanity on the AIP.
Some of the key areas I suggest focusing on there are:
For some additional practical guidance, I recommend the tips found at Autoimmune Wellness: 5 Ways to Keep It Simple on the AIP
Many people ask about AIP-friendly kitchen tools. Here are my top resources:
I’m honored to have been included in this tour back in July 2018 — you can check out my kitchen here!
Stay motivated and on track with “Real Plans,” the meal planning app designed specifically for AIP. Learn more in my review or sign up directly. Subscribers to my AIP Recipe Collection Newsletter receive 40% off! Sign up for that here.
The AIP Manifesto is a quick, empowering read summarizing 20 core principles to help you feel confident and motivated on your AIP journey.
Sign up for my monthly newsletter to receive seasonal recipe round-ups, inspiration, and exclusive AIP lifestyle content — perfect for staying on track and feeling supported. It’s FREE!
If you’re hungry for more information, want to refine your approach, looking to dive deeper into AIP strategies, or in need of back-up assistance to troubleshoot what you’re experiencing , check out Start Here Part 3: Digging Deeper & Troubleshooting for advanced tips, do’s and don’ts, and practical guidance.
Unfortunately, there may come a time when you feel it’s one step forward and two steps back. When that happens, it can help to dig a little deeper into the do’s and don’ts and start some troubleshooting.
Proper tracking is essential to know what’s working and what isn’t. By tracking, I mean everything you consume, your daily activities (work, sleep, exercise, relaxation, self-care), stress levels, reactions to foods and supplements, medications, and more. Reactions can be subtle — things like itching, skin problems, dizziness, congestion, or pain.
I call this type of tracking a food/mood/poop journal. Yes, it’s a real thing! Even if you’re not ready to start a full journal yet, here’s why it’s so important:
It’s only by truly giving the Autoimmune Protocol your full attention that you’ll know what’s really working.
Check out my post on Finding Your Root Cause for guidance on identifying what might be holding back your progress.
Before troubleshooting, ask yourself: did you truly follow the protocol correctly?
If you’re ready to troubleshoot, keep reading.
Sometimes people experience what’s called a “healing crisis” — where symptoms temporarily flare when the begin the elimination phase.
If you’re feeling worse than before you began, you may be scared or want to give up. I suggest considering these resources:
The best article I’ve found on troubleshooting the AIP is by Mickey Trescott of Autoimmune Wellness: Troubleshooting the Autoimmune Protocol — A Guide. She explains:
If you’ve gone through the above steps and still can’t pinpoint the problem, I highly recommend consulting a Functional Medicine Practitioner or Certified AIP Health Coach.
Without addressing underlying issues, the AIP can feel like “putting a band-aid on a battleship.”
Find professional support here, including a list of Paleo-Friendly Autoimmune Specialist MDs.
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NOTE: As with any significant dietary change, you should only undertake the AIP under the guidance of a trained nutritional coach or physician.
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, and mindset 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.
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).
Did you know that for every five minutes of upset it takes your body six to eight hours to calm down biochemically! Those numbers are staggering. Imagine what long-term, chronic stress is doing to your body. Without getting into a bunch of science about cortisol, adrenaline, hormones and more (I’ll leave that to the experts – check out this article from Dr. Ballantyne – How Stress Undermines Health), simply know that when under stress, your body misuses its precious resources leaving your immune system weak and your body vulnerable to disease.
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 a healthy gut, normal immune function and balanced hormones. 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, 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. If you’re looking for a motivation on this, join me on Instagram.
Everyone knows that exercise and activity are 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.
By now you probably realize that alcohol is out on the AIP … but you’re likely wondering the whys behind it and how you’ll possibly manage to get through family functions, social events, the holidays and what are you possibly going to do to constantly dodge casual drinks after work!
This post will cover they whys, a glimmer of hope and my take on the situation. If you haven’t already seen my post on Surviving Social Life on the AIP, you’ll want to make that your next stop after this post, because what ever you do, you don’t want to isolate yourself just because the AIP can be hard. You’re strong and you can do hard things … you’ve got this!
So – what’s the real deal about alcohol? So many health gurus are touting it as “good for your health” – especially wine! So why do we need to avoid it on the AIP?
Be sure to read Dr. Sarah Ballantyne’s full article – The Whys Behind The AIP: Alcohol – click here. (The following are a few of the most important snippets and are direct quotes taken from the article.)
Highlights From the Article:
Why This Is EVEN MORE IMPORTANT If You Have Autoimmune Disease:
Will I Ever Be Able to Drink Alcohol Again?
Read the full article – The Whys Behind The AIP: Alcohol – click here.
You may also want to consider this article – Understanding Your Social & Emotional Relationship With Alcohol – click here.
I’ve taken a lot of questions from distraught members about this topic, so I’m compelled to include some personal comments and reminders here to help you keep this all in perspective. Trust me, you’re not alone, this is not the end of the world, you will get through this too! You’ve got this!
Looking for some great alternatives to alcohol on the AIP? There are LOTS of great recipes posted in our Facebook Group – simply use the group search feature there and look for “mocktail” “cocktail” or “beverage” or the exact name of what you’re looking, for like “iced tea” “lemonade” “egg nog” or “mule” – I even use a hashtag there called thirstythursday, so you can search for that too! Trust me, there are LOTS of great options so you won’t feel left out! ♥