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Kicking the Coffee Habit

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Coffee … the beloved morning elixir … nectar of the Gods, for some! So how will you ever kick the coffee habit when you begin the AIP?

Before you dive in, it helps to know this—going off coffee doesn’t have to be a dramatic all-or-nothing moment.

Even though coffee is removed during the core elimination phase of the AIP, many people find it easier to cut it out gradually rather than quitting overnight, especially if they’ve been relying on it daily. Think of it less like a cliff jump and more like a slow step-down. There’s no gold star for powering through withdrawal headaches if you don’t have to.

The goal here is simply to remove coffee from the diet in a way that feels sustainable for your body—so you’re not trading one stressor for another in week one of AIP.

Now, with that said, there’s also a lot of confusion around coffee and the AIP, so let’s quickly clear a few things up:

  • Coffee is not eliminated because of the caffeine
  • Coffee is a seed and is eliminated in the early stages of the protocol along with other seeds
  • There are other options that many enjoy – so don’t despair

Now that you understand the “why,” the next step is figuring out the “how”—because removing coffee doesn’t need to feel overwhelming or like punishment.

A Gentle Way to Step Away From Coffee

Before we even get into what to drink instead, it helps to zoom out for a second—because for most people, kicking coffee isn’t just about the caffeine. It’s the habit, the morning ritual, and the very real withdrawal that can come with changing something you’ve been doing every single day.

So instead of thinking “stop coffee,” it can be a lot more manageable to think in three small shifts:

1. Taper, don’t yank it away
If you’re a daily coffee drinker, going straight from full strength to nothing can feel rough. Many people do better slowly reducing intake over time—whether that’s smaller cups, fewer servings, tapering it with some decaf during the day, or gradually diluting it with something else. The goal is to reduce the shock to your system so you’re not starting AIP in withdrawal mode.

2. Keep the ritual, change the cup
This one matters more than people expect. The warmth in your hands, the morning pause, the “this is my moment” feeling—those don’t have to disappear. Swapping coffee for something else warm and intentional helps your brain keep the routine while your body adjusts. It sounds simple, but it often makes the transition feel far less abrupt.

3. Reduce the withdrawal load where you can
Sleep, hydration, and steady meals can all make a difference in how intense coffee withdrawal feels. A lot of the “coffee crash” people experience isn’t just caffeine—it’s caffeine layered on top of fatigue, blood sugar swings, and stress. Supporting your baseline can take the edge off as you transition.

The aim here isn’t perfection or pushing through discomfort for the sake of it—it’s making the change in a way your body can sustain.

From here, it becomes much easier to figure out what actually goes in the mug—because you’re not trying to “replace coffee,” you’re just supporting the transition.

The BEST Coffee Substitute We’ve Ever Met!

With those three shifts in place—tapering, keeping the ritual, and easing the withdrawal load—you’re already most of the way there. At that point, it’s not really about “quitting coffee” anymore… it’s just about what you choose to put in your cup next.

And honestly, this is where things have come a long way in recent years.

I’ll be honest, I’ve never been a coffee drinker – it’s too hard on my tummy – so this was one hurdle I never had to overcome on my AIP journey! My hubby however is a bit of a coffee snob, and any time I’ve tried to get him off the stuff it’s met with a flat “NO-WAY, NOT HAPPENING”! You see, he’s tried lots of the old coffee alternatives that never came close to tasting like coffee, so he’s pretty closed minded about it all.

That said, I’m happy to introduce you to a product that actually fits into that “transition” space really well—Sip Herbals Coffee Substitute. It’s honestly the closest thing to coffee we’ve ever tasted, and members of my private AIP Recipe Collection FB Group agree. More importantly, it gives people something warm, familiar, and comforting to reach for while their body is adjusting away from coffee.

Honestly, this gut-friendly cuppa is so good that you’ll want to keep drinking it long past your elimination stage journey.

All of their regular flavors (signature roast, cinnamon roll, royal mocha, salted maple blondie, French vanilla and dirty chai) – plus their limited edition seasonal offerings (peppermint mocha and pumpkin spice) are AIP core elimination stage compliant, organic, non-GMO and caffeine free. I was so excited about this product that as soon as I tried it, I knew I had to partner with them.

Visit my partner’s shop for complete details and enjoy a 10% DISCOUNT off EVERY order you place with my exclusive discount code “AIP10” – click here to shop.

Wait, what .. it’s caffeine free? I hear you saying you need your caffeine boost! If that’s the case, check out the amazing option below.

Coffee vs. Matcha infographicMeet Matcha!

If Sip Herbals is the “keep the ritual, no stress” stage of the transition, matcha is often where people naturally land when they still want a little lift in their day.

Need another reason beyond your AIP healing journey to explore matcha? It’s worth looking at how tea compares to coffee when it comes to caffeine and how your body actually experiences that energy.

  • Tea caffeine tends to be released more gradually than coffee, which means you’re less likely to get that sharp spike-and-crash feeling. Instead of a quick jolt followed by a drop, it’s more of a steady, even curve.
  • A lot of people also notice that tea feels gentler on the nervous system. One reason for that may be naturally occurring compounds like L-theanine, which can help smooth out some of the jittery edges that coffee can bring for sensitive systems.
  • There’s also emerging research suggesting that tea polyphenols may play a supportive role in gut health—which is something worth considering on the AIP.

At this stage, it’s more about noticing what actually supports your energy in a sustainable way.

Sun Goddess Matcha Green Tea, Pique Tea, Coupon Code, AIP Recipe Collection

A quick note on quality (because it really does matter)

Not all matcha and tea is created equal.

I encourage you to read more about Tea on the AIP (click here), Matcha and Green Tea (click here), and Why I Choose Pique Tea (click here).

Pique offers a range of tea crystals that are third-party tested and designed for convenience without compromising quality. I love using their matcha for a simple latte made with additive-free coconut milk and a touch of honey—it’s become one of those steady, easy parts of my day.

Pique is my favourite high-quality option–the tea crystals are extremely convenient because they’re hot and cold water soluble, and they honestly just taste better! 

Learn more about Pique Tea on their website – click here – and you’ll find additional testimonials from health experts there as well.

Will I Ever Enjoy Coffee Again?

Let me start by saying that coffee is a stage one reintroduction when you’re using the core AIP elimination diet, so it can be one of the first things you try to add back in. Can I get a “woot woot!?”

Annnnd, if you’re starting off with the modified version of the AIP elimination diet (be sure to read more about the ins and outs of this – click here to make sure the modified version is right for you), you can keep on enjoying coffee right off the bat! With some caveats of course.

Before you get too excited, there are definitely some cons when it comes to coffee and those faced with autoimmune disease and gut issues.

Did you know?

  • Coffee and the immune system are complicated. Caffeine itself generally has anti-inflammatory effects, but coffee contains many other compounds that can influence immune function, and research suggests that people can respond very differently. For some people coffee may be neutral or even beneficial, while for others it may aggravate symptoms or contribute to inflammation.
  • Sadly, coffee is a dirty crop, meaning that many beans are cross-contaminated with gluten and can contain mold and mycotoxins. Avoid pre-ground and instant coffee – these are far more likely to be susceptible to cross-contamination in food manufacturing. Look for brands that are USDA organic, free of pesticides and chemicals, shade farmed at high altitude and 3rd party tested for mold and mycotoxins. If you want to take it a step further, for the sake of the planet, watch for those that are Rainforest Alliance Certified, bird friendly, and fair trade. Check out some of my recommendations in my AIP Storefronts on Amazon – click here. If you’re thinking decaf might be a better way to go, you might want to dive deeper into the process of how coffee is decaffeinated – it can involve a host of chemicals (search out those using the Swiss water method), and caffeine is actually protective when it comes to inhibiting mold growth.
  • Mushroom coffees may not be the answer. While not made from beans/sees, most are made from apoptogenic mushrooms which can rev up the immune system – not something we want to do with autoimmune disease, so proceed with caution if you’re looking into this option.
  • Coffee consumption has been associated with several autoimmune diseases, including rheumatoid arthritis and type 1 diabetes. If you have Hashimoto’s, coffee can also interfere with the absorption of thyroid medication. And if you have GERD (gastro-esophageal reflux disease) or struggle with acid reflux, you may find that coffee aggravates your symptoms and is best avoided.
  • Finally, caffeine can also be an issue for some people. It can irritate a sensitive digestive system, contribute to anxiety or heart palpitations, and temporarily increase cortisol. For someone already dealing with significant stress or poor sleep, that extra stimulation may not be particularly helpful.

A More Sustainable Way to Think About It

If you do choose to bring coffee back into your life, it often works best when it’s reintroduced slowly and intentionally—paying attention not just to whether you can have it, but how it actually makes you feel after you’ve been off it for a while. 

Another side point – make sure that your prep methods aren’t working against you! Pods and many traditional drip style coffee makers have your filtered water sitting at room temperature in toxic plastics, or forced blazing hot through toxic plastic pods. After much research, my husband (I’m not a coffee drinker) prefers a glass or stainless steel French Press or a stainless steel percolator – not just to avoid the nasty plastics, but for best flavor (he’s a bit of a coffee snob).

Resources

If you want to go a little deeper, here are a few helpful reads that break things down in more detail:

Kicking the Coffee Habit – A little more basic, this article covers some commonly asked questions.
Six Alternatives to Coffee on the AIP – Some great information and advice for what else you can drink in place of coffee.

Take Me To The Recipes!

If you’re still figuring out your rhythm, it can help to have a few go-to options ready so you’re not standing in your kitchen wondering what to do with your hands at 7am. 

Here are a couple of AIP-friendly ideas that tend to get people through that transition phase. These aren’t meant to perfectly replace coffee—they’re more about giving you something warm, grounding, and familiar while your system adjusts.

RECIPE:  AIP “Bulletproof” Style Dandelion/Chicory Coffee
RECIPE:  Dandelion Coffee

Now I’m sure you’re wondering where the heck you’re going to find chicory and dandelion … am I right? Don’t worry – we’ve got you covered in my AIP Amazon Storefronts – USA / Canada / UK

Looking for more recipes?  Be sure to check our Facebook Group for LOTS more options.  Try searching “Latte” and “Coffee” or “Matcha” – you’ll be amazed how many inventive replacements there are.

Nature’s Prescription – Forest Bathing

🌲🌳 Nature’s Prescription – Forest Bathing 🌳🌲

Get Out in Nature … But Where To? … and Why?

We all know that there are plenty of health benefits to getting outside, stretching our legs and getting in those steps, but where should you go? Down a city street, a country road, take a hike, a bike ride or head for the beach? Does it even matter? And what if you’re just too tired to exercise?

Say Hello to Forest Bathing, or shinrin-yoku! Shinrin in Japanese means “forest,” and yoku means “bath” ~ and there’s actually NO water or exercise required ~ it’s simply about being in nature, connecting with it through our senses.

What possible good can that do, you ask? Studies show that simply spending 20 minutes immersed in nature can help decrease cortisol levels (the stress hormones that can compromise your immune system), which can help lower blood pressure, improve heart conditions, skin conditions and asthma. Reducing stress also allows you to think more clearly, be more creative and increases mood, focus and energy.

Great, but how do you do it, and what if you don’t have a forest handy?

First of all, this is about immersion in nature, it doesn’t have to be a forest. Choose a place outdoors that brings you calm, relaxation and happiness, perhaps something that stirs up pleasant memories of childhood.

The key to unlocking the power of forest bathing is in the five senses. Leave your worries and tech behind – truly switch off and concentrate on experiencing nature. Let it enter through your ears, eyes, nose, mouth, hands and feet.

Even a small amount of time in nature can have an impact on our health. An extended forest bath will help you to unplug from technology and slow down. It will bring you into the present moment, de-stress and relax you.

What can it look like?

🚶‍♀️ A peaceful walk
🧘‍♀️ Yoga or meditation while outdoors
🦋 Sit in your backyard or a park, listening to the birds and the gentle breeze
🏖️ Sitting at the beach
⛅ Watching the sunset
🌸 Smelling what’s around you (trees, flowers, bark, the rain or soil)
🌱 Pulling weeds or pruning plants
🍄 Foraging or picking flowers
🔥 Outdoor cooking

If it’s cold outside, don’t give up … bundle up for a shorter walk, or consider enjoying a bon-fire if you live in an area that allows.

If the weather is simply too extreme or you’re not able to get to a place where you can find peace and calm, there are still some benefits to enjoying nature virtually! Try watching nature videos of the forest or ocean that included natural sounds. I personally find it very calming to incorporate spa music with nature sounds when I’m working or as ambient sound as I drift off to sleep. YouTube provides some great options for FREE! – check out this channel.

The Healing Power of Bird Song - aiprecipecollection.com Autoimmune Flare Care , Forest BathingThe Healing Power of Bird Song

Did you know that birdsong can soothe the nervous system, making it a simple yet profound support for healing on the AIP?

  • Birdsong signals safety in nature—birds only sing when they feel secure—and we feel it too.
  • This sound helps calm the nervous system, shifting us out of chronic fight-or-flight mode, which is common with autoimmune flares.
  •  Birdsong has been shown to reduce anxiety and improve mood.
  • Springtime is full of birdsong—get out in nature, listen and let your body know it’s safe to rest and repair.
 

Learn More!

Get 6 evidence-based forest bathing tips on Fullscript.com (click here for the article) where you’ll learn if there’s a right or wrong way for the practice, and how to get the most out of your forest bathing experience.

Read more on TIME.com – “‘Forest Bathing’ Is Great for Your Health. Here’s How to Do It”

Scientific research on PubMed – Nature Exposure and Its Effects on Immune System Functioning: A Systematic Review and Effect of forest bathing trips on human immune function.

Grab your copy of the book “Forest Bathing: How Trees Can Help You Find Health and Happiness” by Dr. Qing Li – The definitive, and by far the most popular guide to the therapeutic Japanese practice of shinrin-yoku, or the art and science of how trees can promote health and happiness.

 

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Gelatin vs. Collagen

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

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 (Save upto 35% with code “AIP10”)
Shopping Tip: You will save 20% when you purchase 3 or more Perfect Brand products and 25% when you purchase 6 or more Perfect Brand products – PLUS you can double dip and get an additional 10% off with my code above!
 
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.

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The New Autoimmune Protocol (2026)

The modern guidebook for today’s AIP journey

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!

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!

If you’re new to the Autoimmune Protocol (AIP), returning after some time away, or wondering whether Core AIP or Modified AIP is the right place to start, The New Autoimmune Protocol is the book I recommend.

Written by Mickey Trescott, one of the founding leaders of the AIP movement and someone whose work I’ve trusted throughout my own healing journey, this is the first major update to the AIP in years.

It brings the different stages of the AIP together in one place — from transitioning into the protocol and choosing between Core and Modified AIP, through elimination and reintroductions — along with food lists, meal plans and more than 70 recipes.

Core AIP vs. Modified AIP

One of the most common questions I get is: What’s the actual difference?

The book explains both approaches clearly:

Core AIP:
The traditional elimination approach, removing grains, dairy, eggs, nightshades, legumes, and seeds.

Modified AIP:
A more flexible approach that may include foods such as ghee, rice, seeds, and certain legumes, depending on individual tolerance and circumstances.

The goal isn’t to find the “perfect” version of AIP. It’s about understanding your options and finding an approach that makes sense for you.

And There’s FREE Community Support!

When Mickey first released The New Autoimmune Protocol, she offered a free community support group to people who pre-ordered the book.

She has now opened that offer to everyone — so you don’t have to be a pre-order supporter to join.

If you’re on the AIP and would like some extra guidance and community along the way, you can join Mickey’s free community here:

👉 Join the free AIP community … see you on the inside!

🛒 Order Your Copy Today!

If you’ve found my resources helpful, the best way to support my work is through my affiliate links. It doesn’t cost you anything extra, but it does help me continue creating free AIP support for our community. (Amazon affiliate link disclosure)

Buy it on Amazon:
USA  |  Canada  |  UK

How this fits with the AIP Recipe Collection

Many people ask how to combine a solid AIP education with day-to-day cooking. I see this book as the foundation and the framework behind the protocol.

Here at the AIP Recipe Collection, my focus is helping you apply that knowledge every day with practical cooking, meal ideas, and ongoing inspiration. They work best together!

New to AIP?

If you’re just getting started, I recommend pairing this book with my Start Here series. I’ll walk you through the AIP basics, common mistakes, and how to make the protocol work in real life.

👉 Start your AIP journey here

Don’t forget to join my private AIP Recipe Collection Group on Facebook for LOTS of inspirational recipes! Click Here ♥

🎥 LIVE Q&A Replay with Mickey Trescott

If you’ve been feeling confused about the direction of the Autoimmune Protocol lately, you’re not alone — and this conversation is exactly what our community needed.

In this exclusive live session, Mickey Trescott, author of The New Autoimmune Protocol, joined us in our AIP Recipe Collection Facebook Group to talk through what’s changed in the AIP, including the differences between Core and Modified AIP, how to decide which approach is right for you, and why reintroductions are such an important part of the process.

We also opened things up for a live Q&A, covering some questions and concerns from the community.

Whether you’re just getting started or looking to move forward with more clarity and confidence, this is a conversation you won’t want to miss.

Facebook Live Presentation by Mickey Trescott – get the slide deck – click here.

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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.

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AIP Holiday Help

⭐🎄 For all of our Holiday Planners Out There 🎄⭐

‘Tis the season to plan ahead!
You know I’m all about preparation, so here’s a quick guide to rocking the holidays AIP-style! 🎁
 
🌲 Christmas / Hanukkah
🍪 Cookie Exchange
🍾 New Years … and more!
No one goes hungry or feels left out on my watch!
 

🔎 SEARCH SMARTER!

Looking for recipes or tips? Use the group search!
Not sure how to use the group search? Check out the instructions here —–> Facebook Group Search Instructions
 
Try specific items, like:
  • Eggnog
  • Mincemeat
  • Stuffing
  • Mocktails
  • Charcuterie
Or search for general terms or the hashtag : #holidays, #christmas, #appetizers, #potluck, #newyear, #gameday, #pubgrub
For Football / Hockey Fans – try searching #gameday or #pubgrub, appetizers, potluck, etc.
 
♥ Reminder: All sweets and treats in moderation … I know there are lots of special occasions coming up but try not to go too crazy with the treats folks
 
💡Tip: Do NOT just click on these hashtags, FB has change the functionality of them again and clicking them will take you outside of the group to non-compliant posts.
💡 Tip: Search works best on a computer. Mobile can be finicky!

If you’re stuck, please submit a new post in the group, and I’ll help as soon as I can—but please try searching first, as I’m running on fumes these days!

🧾 RECIPE ROUND-UPS

Find holiday-ready AIP recipes in my newsletter archives! The December 2024 edition has a huge Christmas Day Roundup of over 40 recipes + 40% OFF the RealPlans Meal Planning App – perfect for AIP 🎁

💌 Sign up & access archives – click here
 
 

💡 SURVIVAL TIPS

Social Situations: Stay on track with these AIP-friendly strategies!
👉 Click Here to Read My Post
Substitutions in AIP Baking: No winging it! Here’s what to know:
👉 Click Here to Read My Post
Grain-Free Baking Academy: Struggling with AIP baking? These courses are a game-changer! (PLUS a Discount!)
👉 Click Here for All of the Details
 

🎁 AIP GIFT GUIDE

Need AIP gift ideas (for yourself or others)? Check this out – click here.
 

🎄 HOLIDAY DEALS

Save time and stress with these AIP-friendly offers:
 
If you’re here and it’s still Black Friday / Cyber Monday season, you’ll find an abundance of carefully curated AIP deals in my dedicated post – click here.
 
🎁 Amazon Storefronts: Snacks, pantry items, and gift ideas—everything is organized in categorized shops! 
👉 Shop Here: Click for USA, Canada, & UK
 
Click here for MORE help sourcing food and click here for MORE DISCOUNTS from our current partners!
 
 

💐 WHY SHOP THROUGH OUR LINKS?

Using these links supports the work I do for this group (and keeps those sweet deals coming!). Plus, it’s a free way to give back. 💕 

If you appreciate my work, you can also support me directly here.
 
Happy Holidays & AIP-ing, everyone! 🎄
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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.

👉 Click here to Shop Urban AIP
My link inserts code: AIPRECIPECOLLECTION at checkout and
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.

 

 

Autoimmune Disease & Bone Health: What You Need to Know

If you’ve been following me for a while, you know I like to share not just recipes, but my real-life health journey that shapes why I do what I do. Early in 2025, my story took a turn I wasn’t expecting: I fell on the stairs and suffered a compression fracture in my mid-back (let me tell you, this is NOT fun!). After an ER visit and insisting on X-rays, I was simply told to follow up with my GP and look into bone density—shockingly, no one even mentioned I had a fracture! Luckily, my GP visit two days later confirmed a thoracic compression fracture and suggested I may have osteoporosis. Months later, I’m still waiting for bone density testing.

Living with Hashimoto’s, Fibromyalgia, and a rare gastrointestinal autoimmune disease, I already juggle fatigue, brain fog, and pain. But osteoporosis? That wasn’t even on my radar—until it suddenly was. I found myself thinking, “Why didn’t anyone warn me sooner?” Over the years, no one from my health team—GPs, functional MDs, or even my AIP coach—had ever flagged bone health. I only started learning about the impact autoimmune disease can have on bones after digging into osteoporosis research post-fall. I discovered there’s “primary” and “secondary” osteoporosis, and it’s not just a disease of older adults.

Strangely enough, during the 2025 AIP Summit, nutritional therapy practitioner and AIP coach Liz Delizia gave a powerful presentation on autoimmune health and bone density—but I missed it until the replay. Her talk connected many dots for me, and I want to share some key insights—mixed with my own experience—in hopes it sparks you to take action before you’re in the same fragile boat.

Why Bone Health Should Be on Your Radar 

As women, we often think about menopause and bone loss as a later-life issue. Doctors tend to frame osteoporosis as something to worry about in your 60s or 70s. But if you have autoimmune disease, your bone health can be impacted at any age.

Bone density loss can start earlier—especially during perimenopause and menopause, when estrogen declines accelerate bone breakdown (yup—that can mean your 40s!). Autoimmune conditions like Hashimoto’s, celiac disease, rheumatoid arthritis, MS, IBD, and other GI diseases contribute extra risks: chronic inflammation, nutrient malabsorption, and medication side effects (from steroids, immunosuppressants, PPIs, NSAIDs) disrupt the bone remodeling/rebuilding process. Thyroid hormone imbalances can speed up bone turnover. Add chronic stress, disrupted sleep, and reduced activity to the mix, and you have a perfect storm for weakening bones.

Even restrictive diets like AIP, while anti-inflammatory and gut-supportive, can send up red-flags for some. We need to pay special attention to intake of calcium and other bone-supporting nutrients during the elimination stage when dairy is out. Focus on non-dairy sources like dark leafy greens, broccoli, canned fish with bones, sesame seeds, and other nutrient-dense foods—or talk to your practitioner about safe supplementation. And remember, AIP elimination is never meant to be forever—getting back on the most diverse diet that your body will tolerate as soon as possible is the goal.

My Wake-Up Call

I never imagined I’d deal with a fracture—I follow AIP, eat nutrient-dense foods, avoid inflammatory triggers, and move daily. I do however, struggle with sleep and stress, and with dairy not being my friend as a regular part of my diet, I admit I’ve probably not been diligent enough about my calcium, K and D intake.

Please, learn from my mistakes—with Hashimoto’s and gastrointestinal disease, I should have been far more proactive and definitely should have established a baseline scan as soon as autoimmune diagnoses arise, not after the stair that broke this camel’s back. Don’t wait until menopause—or until it’s too late.

Insights & Actions from Liz Delizia’s 2025 AIP Summit Talk

1. Get Tested Earlier
Understand the risk factors and advocate for yourself. There’s no universal age for a DEXA bone density scan if you’re autoimmune, but risk factors matter. If you’ve been on steroids, have thyroid disease, celiac, gastrointestinal disease, or a family history of osteoporosis, advocate for a baseline scan—even in your 20s or 30s, it can give you peace of mind.

2. Bone Loss Is Silent
Osteoporosis and osteopenia are typically symptomless until a fracture occurs. You won’t “feel” weak bones. For me, on a rare occasion I’d felt a sharp pain in the thoracic area where my fracture occurred, but I never would have guessed it was a bone density issue. Normal blood calcium levels doesn’t reflect bone strength—your body will pull calcium from bone to keep blood levels steady.

3. Focus on nutrient density. Calcium, vitamin D, magnesium, and vitamin K2 all support bone strength. Prioritize foods you absorb well (in the early days of my gastro disease, I had to cook all of my veggies, so more carrot sticks and salads aren’t always the answer!), and remember that supplements are only effective if your body can use them. Gut health matters.

4. Incorporate weight-bearing movement.  Resistance training, walking, yoga—move in ways that challenge your bones safely—Motion is lotion! Focus some of your training time on balance and flexibility to help avoid future falls and fractures. If you already have a fracture, be sure to consult with your medical practitioner to learn what to avoid (for me, even my gentle restorative yoga practice had to change for a while).

5. Holistic Thyroid & Autoimmune Care
If you have thyroid disease, make sure your levels are optimal not just normal. Insist on a full thyroid panel to get a better handle on how your thyroid is functioning (TSH, Free T4, Free T3, Reverse T3, TPO antibodies and TGAb).  Address autoimmune inflammation to support bone remodeling. Supplements can help, but only if your body can absorb them—gut health matters.

By combining testing, lifestyle strategies, and whole-body care, to heal your autoimmune disease, improve gut health and reduce inflammation—all indirectly protect your bones.

How AIP Supports Bone Health

The Autoimmune Protocol (AIP) is about more than soothing gut symptoms—it’s a whole-body approach that supports bone health too. By focusing on gut healing, reducing inflammation, and prioritizing nutrient-dense foods, quality protein, and healthy fats, AIP helps your body absorb the vitamins and minerals bones need to stay strong. Avoiding sugar, alcohol and ultra-processed foods keeps inflammation in check, while prioritizing sleep, recovery, stress management, appropriate movement, human connection and getting out in nature ensures your body has the foundation to maintain healthy bone density. As highlighted in the 2025 AIP Summit, this comprehensive approach not only calms autoimmune symptoms but also indirectly supports your skeleton—because when the body thrives, your bones do too.

Beyond Bones

Osteoporosis is only one part of the story. Autoimmune conditions ripple across your whole body—affecting energy, gut health, hormones, mood, heart, and sleep. Supporting bones is really about supporting your whole ecosystem. When you nourish your body, move thoughtfully, manage stress, and work closely with your healthcare team, you’re not just protecting bones—you’re building a foundation for total wellness.

Words of Wisdom

If my compression fracture taught me one thing, it’s this: bone health deserves a seat at the autoimmune conversation much earlier than most doctors suggest. Don’t wait. Get curious. Get tested. Take action now.

If you want to dive deeper, check out the 2025 AIP Summit recordings, especially Liz Delizia’s session on autoimmune health and bone health—it’s where much of the information I’ve shared here originated, and it’s full of practical, hopeful insights.

Bones aren’t just structure—they’re strength. Feed them, move them, honor them.

,

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!