The Autoimmune Wellness Podcast

Episode 54: Reintroduction – Phase 3 of the Autoimmune ProtocolReintroduction is often the most misunderstood—and most powerful—phase of the Autoimmune Protocol. While elimination helps calm inflammation, reintroductions are what allow you to build a personalized, sustainable way of eating that supports your long-term health. In this episode, Mickey explains why reintroduction is not optional, how it’s changed with recent AIP updates, and why staying in elimination too long can actually work against healing.As part of the AIP Deep Dive series, this episode focuses on Phase 3 of the updated Autoimmune Protocol: the Reintroduction Phase. Mickey walks through how to know when you’re ready to begin, how to reintroduce foods safely, and how to interpret your body’s feedback so you can expand your diet with confidence.This episode provides a clear, step-by-step framework for navigating reintroductions without fear or confusion—helping you move from a structured healing phase into a flexible, personalized approach to eating that works for your body and your life.In this episode, you’ll learn:What the AIP Reintroduction Phase is and why it mattersWhy elimination is never meant to be permanentHow to know when you’re ready to begin reintroductionsThe updated, evidence-based food reintroduction procedureHow to track and interpret immediate and delayed food reactionsThe Core AIP reintroduction stages and food orderHow Modified AIP reintroductions differ from Core AIPWhat “gray area foods” are and how to handle themHow to build your personalized, long-term AIP templateResources:AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and beginner resources.AIP Certified Coach Program & Practitioner Directory – Advanced training for licensed healthcare providers and a worldwide directory to find AIP-trained support.Episode Timeline: 00:00 – Why reintroductions are the most powerful phase of AIP 02:34 – What the Reintroduction Phase is—and why it matters 04:27 – When to begin reintroductions 08:34 – The updated food reintroduction procedure 13:18 – Core AIP reintroduction stages 16:46 – Modified AIP reintroduction stages 19:29 – Tracking and interpreting food reactions 22:21 – Navigating “gray area foods” 24:27 – Immediate vs. delayed food reactions 27:12 – Life after reintroductions & your personalized AIP template 29:36 – Wrap-up & AIP Foundation Series

Episode 53: Elimination, Core & Modified – Phase 2 of the Autoimmune ProtocolFor many people, the Elimination Phase is what comes to mind when they think about the Autoimmune Protocol—but it’s also the most misunderstood part. Conflicting food lists, outdated advice, and fear of restriction have left many people unsure how to approach elimination in a way that’s effective and sustainable. In this episode, Mickey clarifies what the Elimination Phase actually looks like today, following the 2024 update to the Autoimmune Protocol.As part of the AIP Deep Dive series, this episode focuses on Phase 2 of the updated framework: the Elimination Phase. Mickey explains why elimination is meant to be temporary, how it fits into the larger AIP process, and how the introduction of Core AIP and Modified AIP makes the protocol more accessible without compromising its effectiveness.This episode provides a clear, practical roadmap for navigating elimination with confidence—covering what to remove, what to include, how long to stay in this phase, and how to troubleshoot common challenges—so you can move forward without overwhelm or guesswork.In this episode, you’ll learn:What the AIP Elimination Phase is—and what it isn’tWhy elimination is a temporary learning phase, not a lifelong dietHow Core AIP and Modified AIP differ and why both existWhich foods are avoided on Core AIPWhich foods are included on Modified AIP and whyWhat foods to focus on adding for nutrient density and healingHow long the Elimination Phase typically lastsHow to troubleshoot fatigue, cravings, digestive changes, and overwhelmPractical meal planning and batch cooking strategies to make elimination easierResources:AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and beginner resources.AIP Certified Coach Program & Practitioner Directory – Advanced training for licensed healthcare providers and a worldwide directory to find AIP-trained support.Episode Timeline: 00:00 – Introduction to the Elimination Phase and AIP updates 02:38 – What the Elimination Phase is—and isn’t 04:18 – Core AIP vs. Modified AIP explained 06:20 – Foods to avoid on Core AIP 11:05 – Foods included on Modified AIP 15:29 – Foods to include on both Core and Modified AIP 20:17 – How long to stay in the Elimination Phase 23:32 – Troubleshooting symptoms during elimination 27:57 – Meal planning and batch cooking strategies 32:18 – Wrap-up & AIP Foundation Series

Episode 52: Transition – Phase 1 of the Autoimmune ProtocolIn the early days of the Autoimmune Protocol, there was no Transition Phase—you simply jumped straight into elimination. For many people, that approach was overwhelming and unsustainable. In this episode, Mickey explains why preparation, not willpower, is the biggest predictor of success with AIP.As part of the AIP Deep Dive series, this episode focuses on Phase 1 of the updated Autoimmune Protocol: the Transition Phase. Mickey walks through why this phase was added, what’s changed in the updated framework, and how thoughtful preparation can reduce burnout, increase confidence, and make AIP work in real life.This episode lays the groundwork for the Elimination Phase by helping you slow down, build supportive systems, and approach AIP as a sustainable learning process—not an all-or-nothing challenge.In this episode, you’ll learn:Why the original “jump straight into elimination” approach often led to burnoutWhat the AIP Transition Phase is and why it’s now considered essentialHow preparation—not discipline—determines long-term successThe five steps of the AIP Transition PhaseHow to track baseline symptoms and why it mattersHow to create a personal health vision that supports motivationWhat a confidence assessment is and how it helps you plan realisticallyHow to choose the right start date for eliminationCommon Transition Phase pitfalls and how to avoid themResources:AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and beginner resources.AIP Certified Coach Program & Practitioner Directory – Advanced training for licensed healthcare providers and a worldwide directory to find AIP-trained support.Episode Timeline:00:00 – Why the Transition Phase was created02:33 – The Transition Phase explained in five steps04:14 – Step 1: Track your baseline symptoms07:47 – Step 2: Create your personal health vision10:09 – Step 3: Perform a confidence assessment14:58 – Step 4: Choose your start date18:32 – Step 5: Take action on preparation tasks24:04 – Common Transition Phase pitfalls26:42 – Wrap-up & AIP Foundation Series

Episode 51: The Autoimmune Protocol in 2026There’s a lot of confusion about the Autoimmune Protocol—what it is, what it isn’t, and whether it actually works. In this episode, Mickey cuts through the noise to share the real story behind AIP and how it’s evolved in 2026.As someone who’s been part of the AIP movement since the very beginning, Mickey explains how AIP grew from a grassroots experiment into a research-backed framework used worldwide to support people living with autoimmune disease. She also breaks down the major 2024 update to AIP, including the introduction of Core AIP and Modified AIP, and how to decide which approach is right for you.This episode kicks off the AIP Deep Dive series and lays the foundation for using AIP as a temporary, educational process—not a lifelong restrictive diet.In this episode, you’ll learn:What the Autoimmune Protocol really is (and what it’s not)How AIP evolved from patient experimentation to published researchThe three phases of AIP: Transition, Elimination, and ReintroductionThe difference between Core AIP and Modified AIPHow AIP supports gut health, immune regulation, and inflammationWhat the science says about AIP and autoimmune diseaseCommon myths and misconceptions about AIPHow to know if AIP is the right tool for youResources:AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and reintroduction guides.AIP Certified Coach Program – Advanced training for licensed healthcare providers who want to use AIP safely and effectively in clinical practice, or find a coach in the worldwide directory.Episode Timeline:00:00 – Introduction: Why AIP is misunderstood02:45 – Autoimmune disease overview & Mickey’s story05:06 – The origins of the Autoimmune Protocol07:06 – What AIP is and how it works08:01 – Phase 1: The Transition Phase10:32 – Phase 2: Elimination (Core AIP vs. Modified AIP)16:45 – Phase 3: Reintroduction19:49 – How AIP supports gut health, immunity, and inflammation22:29 – Recovery stories & medical research25:10 – The 2024 update: Core vs. Modified AIP27:32 – Myths and controversies about AIP29:51 – Is AIP right for you?30:15 – Wrap-up & what’s coming next

Episode 50: The State of AIP in 2026 & Relaunching the Autoimmune Wellness PodcastAfter a pause, the Autoimmune Wellness Podcast is back—and this episode marks the beginning of a new chapter. In Episode 50, Mickey officially relaunches the podcast and shares a clear, compassionate update on the current state of the Autoimmune Protocol as we head into 2026.Mickey reflects on how AIP has evolved from a grassroots, patient-led experiment into a mature, research-informed framework used by patients and practitioners around the world. She also explains why this moment matters, what’s changed in recent years, and how the podcast will support the autoimmune community moving forward.This episode sets the stage for the AIP Deep Dive series and offers grounding, context, and direction for anyone navigating autoimmune disease—whether you’re brand new to AIP or have been part of this community for years.In this episode, you’ll learn:Why the Autoimmune Wellness Podcast is being relaunched nowHow AIP has entered a new “maturity” stageWhat’s changed in the AIP landscape since 2022Why Modified AIP has been a game-changer for sustainability and accessThe current state of AIP research and what’s coming nextHow the AIP Certified Coach community has grown globallyWhat the AIP community looks like todayWhat to expect from upcoming podcast episodes and seriesResources:AIP Foundation Series – Free 5-day email course with over 60 pages of resources, food lists, and beginner guides.AIP Certified Coach Program & Practitioner Directory – Learn more about becoming certified or find an AIP-trained provider.Subscribe to the Autoimmune Wellness Podcast to stay up to date with the AIP Deep Dive series, research-focused episodes, and community conversations.Episode Timeline:00:00 – Welcome back & podcast relaunch01:48 – About Mickey & the Autoimmune Wellness Podcast04:37 – The State of AIP in 202605:30 – AIP enters its “maturity” stage08:48 – Why Modified AIP has been a game-changer10:23 – Research momentum and what’s ahead11:21 – Growth of the AIP Certified Coach community12:41 – The AIP community today13:54 – What’s coming on the podcast14:13 – January: AIP Deep Dive Month15:59 – Personal health update preview17:02 – February: Science Month17:56 – Introducing “Small Bites”18:48 – Looking ahead: mixed formats & community input20:09 – AIP Foundation Series & wrap-up