#4 Start Here – Reintroductions

Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.

“Strict” AIP is NOT a Life-Sentence

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:

Transition Stage: A Gentle, Sustainable Start

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.

Reintroductions Are Mandatory (Not Optional!)

Let’s be clear: reintroductions are not a “maybe” — they’re essential.

This is where the real food trials happen:

  • You’ve removed the most commonly reactive foods.
  • Now you’ll add them back slowly, one at a time, starting with the most nutrient-dense foods first — or a favorite food first, if that brings you more joy, because the AIP isn’t about restriction.
  • Skipping reintroductions keeps your AIP efforts incomplete — you may never know which foods are safe or triggers for YOUR body.
  • Prolonged elimination deprives your body of exceptionally healthy, nutrient-dense foods.

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.

Timing Is Personal

Here’s the hard truth: there’s no one-size-fits-all answer.

  • Some people need 30 days, others 60–90 days, or even longer. Your body needs time to “rest and digest”, allowing inflammation to calm so you can accurately gauge reactions.
  • If after 60–90 days you still see little improvement, it’s definitely time to dig deeper, troubleshoot your approach, and work with a medical professional to uncover any underlying issues that may not yet have been addressed.

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.

Check All Pillars

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.

Be Patient

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.

Keep Moving Forward!

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:

  • It isn’t meant to be forever
  • Needs to be approached with intention, because long-term restriction can create food fear, nutritional gaps, and gut imbalance
  • Helps heal your body, but the real fun, and food freedom, starts with reintroductions!

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!

Reintroduction Guides & Resources:

The New Autoimmune Protocol (2026) by Mickey Trescott - includes all phases from transition through elimination stages (core or modified) to reintroductions, food lists, meal plans and recipes!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

The Autoimmune Protocol Reintroduction Cookbook aiprecipecollection.comAs 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?

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AIP Food Lists

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.

 

#1 Start Here – What Is The AIP and Where Do I Start?

Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.

Understanding the Autoimmune Protocol (AIP) | Beginner’s Guide

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.

What is the Autoimmune Protocol (AIP)?

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.

How AIP Approaches Food

AIP simplifies food choices into two broad categories:

  • Foods that support health — packed with nutrients that help your immune system, gut, and overall resilience
  • Foods that may trigger inflammation — containing compounds that can contribute to immune activation or digestive stress

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 Phases of AIP

The Autoimmune Protocol unfolds in several phases. Some say it’s three, but I prefer to look at it this way:

  1. Transition – the new approach includes a gradual, slow-and-steady start that makes the AIP more sustainable from the very beginning.
  2. Elimination – a starting template designed to calm inflammation and establish a healing baseline.
  3. Reintroduction – a structured process to test foods and learn your individual responses.
  4. Maintenance – a long-term, personalized way of eating that supports ongoing health.

This structure emphasizes flexibility and personalization — the AIP is not one-size-fits-all, and the goal is sustainable progress, not perfection.

Lifestyle Matters Too

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.

Where to Start

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.

Start With a Trusted Guidebook 

The New Autoimmune Protocol (2026) by Mickey Trescott - includes all phases from transition through elimination stages (core or modified) to reintroductions, food lists, meal plans and recipes!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:

  • Detailed meal plans
  • Over 70 Core and Modified AIP recipes
  • Step-by-step guidance through Transition, Elimination, Reintroduction, and Maintenance phases

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

Other Recommended Guidebooks 

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

Think Beyond Food

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.

When is the Best Time to Start AIP?

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?

Is the AIP for Everyone?

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.

Additional Reading & Resources

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:

Need a Helping Hand?

If you anticipate challenges transitioning to AIP or sticking with it, check out my Coaching Page for additional support and resources.

Ready to Continue?

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)

#2 Start Here – Beginner Resources

Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.

Helpful Resources for AIP Beginners

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.

1. Food Lists

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.

2. Mental Preparation for AIP Beginners

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.

3. Keep It Simple

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:

  • Nutrient-dense foods
  • A few essential kitchen tools
  • Basic meal approaches rather than complicated recipes
  • Using convenience products wisely
  • Avoiding too many changes at once

For some additional practical guidance, I recommend the tips found at Autoimmune Wellness: 5 Ways to Keep It Simple on the AIP 

4. Kitchen Tools

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!

5. The Best AIP Meal Planning App

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.

6. Motivation to Get Started

The AIP Manifesto is a quick, empowering read summarizing 20 core principles to help you feel confident and motivated on your AIP journey.

7. Motivation to Keep Going

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!

8. Digging Deeper

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.

#3 Start Here – Digging Deeper & Troubleshooting

Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.

Start Here Part 3: Digging Deeper & Troubleshooting

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.

I’m going to get on my soapbox here for a moment here,
so brace yourselves!

1. Tracking

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:

  • Reactions can be delayed: Effects of foods, supplements, or medications may show up up to 72 hours later. Without tracking, you won’t remember the details.
  • Weight can be informative: While AIP isn’t about weight loss, weighing yourself daily can help detect subtle inflammation and pinpoint triggers.
  • No fancy tools needed: I used a simple Excel spreadsheet stored in the cloud — easy to update and searchable, so I could quickly review patterns.

2. Give it an Honest Shot

It’s only by truly giving the Autoimmune Protocol your full attention that you’ll know what’s really working.

  • The Elimination Stage is a minimum of 30 days, but some don’t see noticeable improvement unit the 60–90 day point.
  • Slow and steady wins the AIP race. Don’t expect miracles! You didn’t get sick overnight, so you won’t get better overnight.
  • If you’ve given it an honest shot and aren’t seeing improvement, it may be time to troubleshoot underlying issues with professional help. It’s important that you do this, rather than starting to eliminate more foods from your diet.

Check out my post on Finding Your Root Cause for guidance on identifying what might be holding back your progress.

3. Did You Really Follow the Protocol?

Before troubleshooting, ask yourself: did you truly follow the protocol correctly?

  • If you haven’t yet explored Mickey Trescott’s resources, now is the time. Her books are our gold standard starting point, and cover everything from transitions through elimination and reintroduction stages, and troubleshooting. 
  • Grab a copy from my AIP Amazon Storefronts — USA / Canada /UK

If you’re ready to troubleshoot, keep reading.

4. Progress & Patience

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:

5. Troubleshooting

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:

  • When to troubleshoot (and when not to)
  • First steps to investigate
  • Three key areas to explore
  • Her personal experience troubleshooting AIP

6. Professional Help

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.

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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, 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.

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 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.

Activity

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.

EXERCISE – NEWS COMING SOON!
 
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Alcohol & The AIP

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!

Why is Alcohol Out on the AIP?

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: 

  • Alcohol consumption directly causes an increase in intestinal permeability (i.e., leaky gut)
  • The “holes” that alcohol makes in the gut epithelial barrier are known to be big enough to allow some very large molecules into the body, … If it gets into the blood stream, it stimulates systemic inflammation, stimulates the immune system, and damages the liver.
  • Alcohol consumption feeds gram-negative bacteria such as E. Coli to create bacterial overgrowth of these more toxic bacteria… Excessive alcohol consumption is also correlated with gram-negative bacteria growing very high up the digestive tract, in the duodenum and sometimes even the stomach.
  • Even fairly small amounts of alcohol can damage the lining of the gut; specifically, alcohol leads to “mucosal damage in the upper small intestine with a loss of epithelium at the tips of the intestinal villi, hemorrhagic erosions and even hemorrhage in the lamina propria.” If that sounded bad, that’s because it is. It’s similar to the damage caused by gluten in celiac patients.

Why This Is EVEN MORE IMPORTANT If You Have Autoimmune Disease:

  • If you have autoimmune disease, you have a collection of genes that makes you more susceptible to developing a leaky gut and to having an exaggerated immune reaction to substances that leak out. This means that anything that increases intestinal permeability should be avoided.

Will I Ever Be Able to Drink Alcohol Again? 

  • Dr. Ballantyne advises to avoid all alcohol until you are starting to see some success on the autoimmune protocol.
  • There is some good news, but I want you to read Dr. Ballantyne’s full article first. You’ll find out more there about what, when, and how often you can try a reintroduction.

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.

My Two Cents on Alcohol and The AIP

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!

  1. You’re not the first person to have to say no to a drink. While I know this is not the same thing, think about those recovering from alcoholism – saying no is not that unusual – don’t feel awkward about sticking to your healing plan.
  2. There are LOTS of people on various diets these days that avoid alcohol – some for health reasons, some for weight loss – again – you’re not alone – don’t feel awkward about saying no to alcohol.
  3. One of my favorite sayings since I started AIP is “Failing to Plan is Planning to Fail” – set yourself up for success! Think IN ADVANCE about how you’ll handle the situation – this is covered well in my Surviving Social Life on the AIP post – check it out – lots of great advice!  Own it and act natural! Or as Angie Alt of Autoimmune Wellness says “Don’t Be Weird”! If you don’t make a big deal about it, no one else will either. When it comes time to order, simply defer to a mocktail or non-alcoholic sparkling beverage and don’t apologize for it or miss a beat. If asked you could say something as simple as “I’m taking a break from alcohol right now” – that might be all that it takes!
    TIP: I have a friend who manages feeling awkward about ordering by getting to the restaurant or work function early so she can speak to the bartender – she orders a mocktail or a spritzer in a fancy glass and asks the bartender to remember her order – no one questions if it has alcohol in it or not and she feels better about not having to create a dialogue about why she’s not drinking. You can use the same plan of attack at a family gathering, wedding or a party – no one notices, no one really cares.

Take Me To The Mocktails!

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! ♥

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In Case of Emergency

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How to Manage the AIP in an Emergency

Whether you live in an area prone to tropical storms, earthquakes and wildfires or not, this post is important for anyone on a restricted diet. (Note, you may also want to read my article on the AIP & COVID-19 for more advice and support)

Wait! What are we talking about here? This topic could easily be misconstrued by readers, because let’s face it, an emergency when you’re on the AIP could simply mean having no energy to cook or to go to the grocery store! Keep reading … some of these emergency tips and suggested rations to have on hand could be a different kind of “life saver” when you’re worn out or in a rush.

Now … Back to our regularly scheduled PSA!

Most governments these days suggest that folks keep a “Go Bag” or “Bug Out Bag” and that they have emergency rations on hand in the event of power outages or emergency evacuations. Do you take it seriously? Do you have a go-bag with emergency AIP food you can safely eat?

As with everything on the AIP, preparation is key, so I’m hoping this post will help you to prepare in advance so you won’t experience additional stress in the case of an emergency.

Below is a list of some AIP rations I suggest keeping on hand at all times along with your family’s standard rations like water, first aid kits, a change of clothing, etc. There are lots of great Bug Out Bag prep lists on the internet – use Google to find a list of essentials suitable for your location and family.

Advice from an AIP Authority

The following is from an Instagram post Angie Alt shared a while back. If you don’t already follow her, you should – she’s awesome! I love her funny and sometimes pointed posts, and in her usual style she nailed this topic too. ♥ Here’s what she wrote:

PSA – PUBLIC SERVICE ANNOUNCEMENT:

In an emergency situation you just do whatever is necessary to be safe. Period.
AIP can be an important component of your long-term health with autoimmune disease, but short-term safety beats AIP every time. Life has hierarchies.

I’m sharing this message today because over the last several years leading SAD to AIP in SIX groups we’ve had members go through all kinds of natural disasters. I wanted anyone in our community preparing for or evacuating ahead of Hurricane Florence to hear it from an “AIP Authority” that your best is good enough right now and you and your family’s safety is priority number one .. 100%

That said, here are some resources that might help should any of you need them.

AIP Hurricane Prep – Video

Thank you @wendisaipkitchen – Sending the best vibes for safety and little to no damage for all the folks facing this right now. The AIP community is thinking of you. ♥

Recommended Emergency Rations

MEAT SNACKS & BONE BROTH

Meat Snacks
Bone Broth, Soups & Stews

Perfect Supplements – Powdered Bone Broth – Beef or Chicken – Just search “broth”

FREEZE DRIED AIP MEALS, SOUP, STEW & SNACKS

Wild Zora – Delicious Freeze-Dried Stew, Soup, Meat Bars & Fruit Snacks – Shop the AIP Compliant menu
Wild Zora even offers BULK Shopping Offers to help you stock your pantry with their shelf-stable AIP Compliant products at a discounted rate AND free shipping!  SAVE 15% off with code: ZORAFAM15 (excludes bulk boxes).

SHELF-STABLE FOOD POUCHES

Serenity Kids – Shelf-stable, nutrient-dense, top-quality baby food (meat, veg and fruit) in sustainable pouches – they’re suitable for babies, kids, adults and even pets! 

AIP SHOPS ON AMAZON – PACKAGED AIP SNACKS & MORE! 

Since I know a lot of folks shop on Amazon, I’ve gone to great lengths to set up my own shops with AIP compliant items to make your life a lot easier! As always, check ingredient lists (I have before I added them to my recommendations, but products change from time to time, so always be safe!).

Amazon USA / Amazon Canada / Amazon UK

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5 Stages of Grieving Over Illness

5 Stages of Grieving Over Illness

When I was first diagnosed with my autoimmune diseases I started a blog so my friends and family could check in on me.  For me it was therapeutic and helped a lot not having to answer a dozen or more texts and emails every day asking the questions I hated (and still hate to this day): “How are you feeling today?” “I thought you were getting better?”

I found my blogging forced me to remain up-beat, and I always tried to put on a strong front.  I’d always been a strong person and surely I wasn’t going to let this defeat me!  Because of that I researched how to deal with chronic health issues and was fortunate enough to stumble across a great article that explained how facing such a diagnosis is really not that different than dealing with the 5 stages of grieving the loss of a loved one.

I wish I could share that post with you today, but sadly the blog has since been taken off-line.  While I’ve looked around for other posts to share with you I’ve not found any that were as well written, so I’ve decided to take a stab at it myself.

❤   Denial   ❤   Anger   ❤   Bargaining   ❤   Depression   ❤   Acceptance   ❤

Grieving over the loss of your health (or even your spouse’s health or your child’s health) is a very real thing.  You’re left facing not just the loss of your health but the loss of plans you may have had for the future.  You may be faced with the loss of your career, or even the loss of the ability to start a family.  The list of losses can be long and the emotions that come with with can be very painful.

While the symptoms and severity of chronic illness differs from one case to the next, we all typically face in one fashion or another the 5 Stages of Grieving Over Illness: Denial, Anger, Bargaining, Depression and Acceptance.  We may not go through them in this set order and you may in fact revisit some stages as your healing journey goes on … because unfortunately healing is rarely linear and while we may see improvements, we may also encounter relapses that can be very discouraging.

No matter what stage you are in, it’s healthiest to accept it and the emotions we’re feeling.  Don’t rush the process, just let it happen naturally and know what you’re going through is completely normal.

Denial

Any change or loss in your life is likely to bring denial, and learning that you have n autoimmune disease will likely deliver up large doses of it.  If your illness or diagnosis came about suddenly you may literally not believe it to be the case.  You may seek second and third opinions hoping you’ll find a better outcome.  You may try to research your way out of it and turn to Dr. Google for a better prognosis – surely it must be something else!  For people like us who embark on the Autoimmune Protocol lifestyle, denial may even come in the form of not wanting to eat properly or rejecting medications because we don’t think we need to – surely it can’t really help.

Anger

What often fuels denial is anger … you’re angry that you’re that “one in 10,000” to get a disease, or angry that you’re joining the throngs of what seems to be an epidemic of autoimmune disease suffers.  At some point you’ll probably want to yell and scream and maybe even throw things, after-all, it’s just not fair!  Anger may also be self-directed, meaning you may blame yourself and mentally beat yourself up for not noticing the signs or taking better care of yourself.  And, while I’m not diminishing the frustration of a chronic illness diagnosis at any age, dealing with an autoimmune disease can be especially difficult for young people and those “in the prime of their life.”  Watching your plans for the future disintegrate before your eyes is extremely frustrating, not to mention scary … you’re going to get angry.

Bargaining

Try as you might you can’t go back in time … but if you could you’d do anything to make your illness go away!  You’d eat better, you’d exercise more, you’d slow down, take less overtime, you’d find ways to manage your stress.  Sadly it doesn’t work that way and we can’t bargain our way out of our situation.  You might find yourself researching and bouncing back to the denial stage wondering if perhaps it’s really something else that ails you.  Wouldn’t we all rather trade our current illness for something less intense?  Unfortunately no matter how hard we try, bargaining won’t work, but we can turn those thoughts around and start using them to our benefit … START NOW with eating better, exercising to the extent possible for our situation, step back and allow yourself to say “no” to all the demands on your time and learn how to manage our stress … these are all of vital importance to making your healing journey a success.

Depression

We all end up here eventually.  It’s just shy of acceptance, we’ve given in and feel defeated or we’ve decided to throw in the towel – we just can’t deal with it anymore.  We’re overcome by the feeling that nothing we do is going to make a difference and we’re never going to feel well again … all is lost.  This stage is frighteningly easy to slip into and painfully hard to climb out of … but it’s completely normal.  Having said that, it doesn’t make it any easier to deal with!  It’s frustrating and depressing when you can’t do what you once could, you feel like you’ve entirely lost who you were, you begin to feel like a burden and keeping up appearances becomes almost impossible.  Being with friends and family when you’re dealing with any illness can be difficult, but especially so when you’re on an restricted diet.  It feels like your social life has vanished – you’re on the grain-free, nut-free, gluten-free, soy-free, fun-free diet … and who wants to be around that?  While it may feel easier to simply isolate yourself, it’s best not to allow yourself to slide too deep into this stage of grief, or return to it too many times.  Easier said than done … don’t I know it!  But I’m hoping the information you’ll find throughout the pages of this website will help you learn ways to manage your grief and depression.

Acceptance

It may feel like it’s taking forever but sooner or later we all finally get to a point where we come to terms with our “new life.”  We accept that “it is what it is.” We learn ways to cope with the changes to our bodies, the pain, the fatigue, and the multitude of other potential symptoms you might personally be facing.  We realize that we can go on … because we have so far!  We learn to celebrate the small victories and obstacles we’ve overcome – whether it’s one week on the AIP with no slip ups, several months and symptom free, starting reintroductions, coming off meds, or just getting out of bed and managing to make it through the day without bursting into tears … it’s the baby steps that count and they’re what will carry you through.  As you realize what’s possible for you in your new life it becomes easier and easier to accept, but never feel bad if you circle back and find yourself  re-visiting other stages of grief again … it happens.

As I said at the outset, you may not find yourself facing the stages of grieving your illness in this order, there’s no right or wrong here and there’s no time limit either.  One thing you should know however … facing each of these stages, as difficult as they may be, are all necessary to your physical, emotional and psychological well-being.  NEVER, EVER be ashamed of how you feel!  Embrace the process and try simply to find ways to manage the emotions.

I find it helps to try to remain positive … notice I said try?  I know that’s way easier said than done, but if you make it a regular habit of finding something to be appreciative each day it can help you snap out of self-pity mode and move forward on your healing journey.

Keep a journal.  Take a head-to-toe approach, write down all of your complaints and symptoms (from head-to-toe) … you’ll be amazed and encouraged when you look back and see how far all those baby steps have taken you!

If you haven’t already read my motivational message, be sure to visit the page by clicking this link.

If you’re looking for additional support please be sure to read my blog post in the FAQ section: Where Can I Find Support – you’ll find a long list of suggestions and groups there.

The Emotional Impact of Autoimmune Disease

After I wrote this article I found a wonderful lady on the internet – Kerry Jeffery – she’s been a huge motivation for me and I follow her on social media for insight and motivation. You may want to visit Emotional Autoimmunity – Navigating the Emotional Side of Life with Chronic Illness – you’ll find lots of amazing information there.

Be sure to sign up for Kerry’s VIP list and you’ll receive a FREE e-book called “Moving through the Grief of Chronic Illness”

You may also want to listen in to The Autoimmune Simplified Podcast where Kerry was a guest – it’s such a powerful episode. Not only does she take you briefly through the 9 stages of grief related to chronic illness, she shares her own story as she lives with four autoimmune diseases as a single mom – she’s such an inspiration!

Listen to the Podcast on your favorite platform (click the appropriate link below).
•    Apple   •    Stitcher    •    Spotify    •

Healing Mindset

AIP Healing Mindset by Eileen LairdAnother amazing resource that I highly recommend you check out is the book by Eileen Laird called “Healing Mindset.”

What is a healing mindset? Simply put, it’s the practice of harnessing the anti-inflammatory power of our minds to support autoimmune health. It’s realizing that some thoughts and behaviors ramp up inflammation and others tone it down. This book is a roadmap to doing less of the former and more of the latter.

Inside, you’ll find over 90 mind-body techniques written specifically for people with autoimmune disease. It also includes beginner tips, advanced troubleshooting, and testimonials by fellow autoimmune warriors who have felt the power of the mind-body connection in their own lives.

Available from the Author, Eileen Laird as a PDF E-Book – Click here to purchase
Buy it on Amazon –   USA   /  Canada  /  UK

 

I’m hopeful you’ll find some help and encouragement from this post and that you’ll use it from time to time when you need to snap out of the anger and depression, stop bargaining with yourself about what food you can and can’t eat and accept it by re-evaluating how far you’ve already come. ❤

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Where Can I Find Support?

Experts, Support Groups & Meet-Ups

While I’m not a huge one for “support” groups sometimes you just need someone to bounce things off of, ask questions, get a little motivation and most importantly not feel like you’re all alone.

I have just one word of warning for you on support groups – always be sure to educate YOURSELF and do NOT rely on information you receive in support groups as the be-all, end-all word on any topic.  You should always seek appropriate medical guidance or nutritional assistance over advice you find in support groups.  I’m saying this here because I’ve left many support groups because of wildly varying and inaccurate advice – I think they can be very dangerous and prefer to do my own research within the parameters of experts I trust, and when necessary discuss my concerns with the experts. You should know that even groups put together by the experts openly admit that they are NOT closely moderated, and that they rely on “peer-support” – so please BEWARE!

That said, I’m going to start with where to find expert advice.  Sadly you may have to search further than your G.P. or medical specialist.

Experts

Reliable Advice Online
There’s a LOT of information out there … and while Google is a wonderful thing, it is so easy to spend copious amounts of time trying to sift through the good, the bad and the down-right scary!  I can tell you from experience you’re better off to find a few exceptional resources and stick to them like glue for your information.  Sure, from time to time you may need to branch out, but if you have a solid foundation of online resources that you know are reliable you’ll save yourself valuable time and precious energy.

My top-2 recommendations for exceptional, reliable AIP information online are:
Autoimmune Wellness
Phoenix Helix

You’ll find a few key articles on the Resources Page listed under the title Advice for Beginners.

Functional Medicine Practitioner
As with any significant dietary change, you should in fact only undertake the AIP at the recommendation of a trained nutritional coach or physician.

If you’ve only started on the AIP due to personal research and you’re unsure whether it’s right for you and your condition, I highly recommend you seek the advice of a Functional Medicine Practitioner.  You can find one near you using this listing – Functional Medicine Practitioner Listing, and you can read more about it here in my post – Finding Your Root Cause.

Paleo-Friendly Autoimmune Specialist MDs
Yes, they do exist, but they can be hard to find. Thankfully, Eileen at the Phoenix Helix has complied and maintains a list on her website – check it out here.

Personal AIP Health Coaches
If you know you need to be on an AIP diet but are struggling to personalize it to your own needs and health condition, you may want to consider the services of a Health Coach.  This listing will take you to a list of coaches certified by the experts in the Autoimmune Protocol – Certified AIP Health Coach Listing.

AIP Coaching Programs
Beyond hiring a personal AIP Health Coach there are some options for joining online guided group support programs. There are three that I recommend, plus one for autoimmune exercise – you can learn more about them on my Coaching Page.  The one you choose will depend largely on your comfort level with making diet and lifestyle changes and whether you’re a self-starter or need more of a support group surrounding you.

AIP Medical Research
I get asked by a lot of members joining our Facebook Group as to whether there is really any proof that the AIP works for autoimmune disease, and I always reply with an emphatic, YES! If you’re interested in learning more about the medical studies that have been conducted about the efficacy of the AIP, you can keep up to date via the Autoimmune Wellness website here.

Living Matrix Health Timeline
Whether you’ve seen a Functional Medicine Practitioner yet or not, you’ve probably heard a lot about the importance of finding the “root cause” or “underlying cause” of your autoimmune disease.

To help you get the best support this little tool can help you provide your medical team with a thorough health history and potentially will help you find your root cause, making it easier to achieve healing.

The Living Matrix offers something called MyTimelineTM it’s a powerful tool that enables you to easily document the unfolding phenomena that lead to your ill health – a process that often occurs over many years, perhaps even a lifetime. It gives you and your practitioner the “Big Picture” so you can take the necessary steps to build back your health.

The process to complete your timeline can be long and require a bit of work, but it prompts you to think about your symptoms and issues and – just as importantly – when they may have begun. It also asks about key events in your life so that you can begin to see the patterns – it’s really very amazing!  The process was an eye opener to me and can really help your Functional Medicine Practitioner to quickly grasp your health history.  Click here to go to the access page and get started building your own timeline (don’t be afraid to add extra details you feel are important) – you’ll even be able to print out a summary when you’re complete. You can read more about it here in my post – Finding Your Root Cause.

Meet Ups & Support Groups

Location Specific Groups
Looking for support and want to connect with fellow AIP-ers in your own local area? Maybe you need advice where to find AIP compliant ingredients locally but are having a hard time – who better to ask than someone that lives in your area!
Be sure to check out this comprehensive list of support groups compiled by Autoimmune Wellness … it’s wonderful!
You can find a full list here – they’re constantly updating this, so just select the latest list.

Basic AIP Support Groups – NOT closely moderated – they all leave me wishing I could find a good one to suggest to you:
AIP Support
Strict AIP Support A-Z
AIP Elimination Diet Support Group

Topic-Specific Groups
Emotional Autoimmunity Website – Navigating the Emotional Side of Life with Chronic Illness – there used to be a support group but it has been closed down – probably too much work because this one WAS closely moderated.
Facebook – AIP Instant Pot Recipes
Facebook – Coconut-Free AIP Recipes Group – If you have an allergy to coconut but need to stick to the AIP Diet, you may wish to try this group.
Facebook – AIP Canning, Preserving, Dehydrating and Fermenting 
Facebook – Low Histamine AIP
Facebook – AIP During Pregancy and Breastfeeding
Facebook – Low FODMAP Recipes & Support – NOT AIP but you may find it helpful

Motivation

If you haven’t already read my motivational message, be sure to visit the page by clicking this link.  It may just be what you need for a little pick-me-up, and it also directs you to my article on the stages of grieving over illness.