Understanding the Autoimmune Protocol (AIP)

I’m not going to dive deeply into biochemistry or attempt to recreate the excellent research-based material that already exists elsewhere. Instead, my goal here is 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 — with links and resources available if you want to explore further.

AIP stands for Autoimmune Protocol. You may also hear it referred to as 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 and immune support. The aim is to supply the body with the raw materials it needs for immune regulation, gut integrity, hormone balance, and tissue repair while reducing exposure to known inflammatory triggers from both diet and lifestyle.

AIP simplifies food choices into two categories:

• Foods that promote health (rich in nutrients that support the immune system, gut, and overall resilience)

• Foods that can undermine health (contain compounds that can drive inflammation or immune activation)

When done properly, the AIP is balanced, nourishing, and satisfying. It prioritizes some of the most nutrient-dense foods available, including vegetables, fruit, seafood, organ meats, mushrooms, fresh herbs, quality proteins, and healthy fats. This is not about restriction or eating less — it’s about eating intentionally.

The protocol unfolds in three phases: elimination, reintroduction, and maintenance. The elimination phase is a starting template, designed to calm inflammation and create a baseline for healing. From there, reintroductions help you understand your body’s individual responses — because AIP is not one-size-fits-all, and it is meant to be flexible and personalized.

While food is central, lifestyle factors are just as important. Sleep, stress management, movement, time outdoors, and emotional well-being all influence immune function, gut health, and hormone balance. AIP is best thought of as a toolbox of strategies that helps you make consistent, sustainable choices for your unique health needs.

In short: AIP is about learning what helps your body thrive, not following a rigid set of rules. It’s practical, flexible, and designed to empower you to feel better from the inside out.

Where to Begin?

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.

First and foremost, I strongly recommend getting your hands on a trusted, practical AIP guidebook. Mickey Trescott’s Autoimmune Protocol books are among the most approachable and useful resources available. They don’t just explain what to eat — they help you understand how to get started in a realistic way, with clear food lists, meal plans, recipes, and guidance on both easing into AIP or jumping in more fully. They also walk you through reintroductions when you reach that stage, which is just as important as the elimination phase itself.

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

That said, nutrition is only one piece of the healing puzzle. AIP isn’t about one single “perfect” pillar — it’s about making consistent, sustainable changes across both diet and lifestyle. That’s why I also encourage you to read my post, Where Should You Start Your AIP Healing Journey? It walks through how to approach AIP in a way that’s supportive, flexible, and grounded in real life — not perfection or overwhelm.

You don’t need to do everything at once, and it doesn’t need to be hard. The goal is progress, not pressure.

When to Begin?

A lot of people make it a goal to start the AIP as a part of their healthy New Year’s Resolutions … is that the best time, should you start right away or perhaps plan for a time when you’re more likely to be at ease and successful? Learn more in my dedicated post – When Should You Start Your AIP Healing Journey?

Is the AIP For Everyone?

If you’re here and find yourself asking whether the AIP is really for you, or if it’s something everyone should try.

AIP isn’t just for people with autoimmune disease.
Inflammation plays a role in many chronic health conditions, and food is one of the most powerful (and accessible) ways we can influence it. The Autoimmune Protocol is about reducing inflammatory load, nourishing the body, and giving the immune system the space and support it needs to regulate — something that can be beneficial across a wide range of chronic illnesses, not only autoimmune ones.

AIP is not a replacement for medical care. It’s designed to work alongside conventional medicine, medications, supplements, and functional or integrative approaches. As with any major diet or lifestyle change, it’s important to consult with your doctor or qualified healthcare provider to ensure it’s appropriate for your individual health needs.

At its core, AIP is a flexible framework — 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.

Online Resources & Reading:

If you’re unable to purchase the above reference book (though I firmly believe it’s well worth the small price), this would be your next best place to begin … or … you might suggest these links to family and friends who are trying to grasp what it is that you’re doing to help improve your health.

What is AIP? – The Definitive Guide (click here for the article) by Mickey Trescott of  Autoimmune Wellness is a fantastic resource if you’re just starting out and need to know more about the AIP (including the lifestyle factors) or if you’ve been on the AIP a while but feel you really don’t have a grasp of it. It contains the what’s, why’s and how’s in a “brief” (considering the magnitude of the subject) overview.

If you’re struggling to explain the AIP to friends and family, I have to tell you I love the “Elevator Speech” portion of this guide – simply awesome!

This is  a WONDERFUL all-round article for EVERYONE on the AIP, considering the AIP or trying to support a loved one faced with autoimmune issues and the AIP 

The AIP Foundation Series (click here to opt-in) from Autoimmune Wellness is a series of emails that include food lists, meal plans, videos, tips and e-guides that you can sign up for. Great, reliable information from one of my top resources.

Six Ways to Mentally Prepare for the AIP Diet by Autoimmune Wellness

Need a Helping Hand?

If you know you’re likely going to face challenges transitioning and sticking to the AIP, please check out my Coaching Page – this is where you’ll find more resources for getting the helping hand you need.

Looking for MORE?

For the sake of brevity and to keep this post simple and concentrated to the very basics of getting started on the AIP, I’ll save the “more” for another post that you can find here – Beginner Resources – Start Here Part 2.