The Autoimmune Wellness Podcast

Episode 83: The Menopause Gut — A Gut-Centered Approach to Perimenopause with Cynthia Thurlow, NPWhat if the return of symptoms in midlife isn’t a setback—but a signal? What if shifting hormones during perimenopause and menopause are actively reshaping your gut, your immune system, and your resilience?In this episode of the Autoimmune Wellness Podcast, I’m joined by Cynthia Thurlow, nurse practitioner, bestselling author, and expert in perimenopause and metabolic health. Her new book, The Menopause Gut, explores how hormonal changes in midlife impact the microbiome, immune regulation, and inflammation—and what women can do to adapt.This conversation is especially relevant for the autoimmune community. Many women experience stable symptoms for years, only to find new flares, food sensitivities, sleep disruption, or anxiety emerging in their 40s. We explore why this happens, how estrogen and progesterone shifts influence gut and immune function, and how to support your body through this transition with clarity and intention.In this episode, you’ll learn:Why perimenopause can trigger new autoimmune symptoms—even after years of stabilityHow declining estrogen reshapes the gut microbiome and increases inflammationThe connection between hormone fluctuations, histamine, and new food sensitivitiesWhy perimenopause is a time of increased autoimmune risk (and what that means)How microbiome diversity influences immune tolerance and gut permeabilityThe role of stress, sleep, and the nervous system in midlife immune healthHow bone density is connected to gut health and inflammationWhy “gray area” foods can become more reactive during hormonal shiftsFoundational strategies for supporting gut and immune health in midlifeHow hormone replacement therapy (HRT) fits into an autoimmune-aware approachResources:Cynthia Thurlow, NPWebsite: https://www.cynthiathurlow.com Instagram: @cynthia_thurlow_ Facebook: The Midlife Pause Podcast: Everyday WellnessBook: The Menopause GutEpisode Timeline:00:00 – Why midlife symptoms aren’t a failure of your protocol02:25 – Introducing Cynthia Thurlow04:20 – What perimenopause and menopause actually are13:02 – How the microbiome changes in midlife17:01 – Microbiome diversity and immune tolerance22:47 – Estrogen, histamine, and new food sensitivities30:57 – Bone density, inflammation, and gut health37:37 – Practical strategies for gut and immune support44:57 – Hormone replacement therapy and autoimmunity50:31 – Wrap-up and closing

Kitchen Confidence: The Lazy Person’s AIP Meal Template (Small Bite) | Episode 82If you’ve ever felt like AIP requires too much thinking in the kitchen, you’re not wrong.Between figuring out what to cook, how to combine ingredients, and whether you have what you need, relying on recipes for every meal can quickly become overwhelming.But AIP doesn’t have to feel that complicated.In this Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott introduces a simpler approach: flexible meal templates that take the guesswork out of cooking.Instead of starting from scratch every time, these templates give you a repeatable structure you can use with whatever ingredients you have on hand—making meals easier, faster, and more sustainable.You’ll hear about:Why relying on recipes can increase decision fatigueHow meal templates simplify everyday AIP cookingThe foundational formula: protein + vegetables + fatHow to batch cook and mix-and-match meals throughout the weekThe skillet meal method for quick, one-pan cookingHow to layer ingredients for better texture and flavorThe “fridge dump” soup and stew approach for using leftoversHow to build a satisfying, balanced “big salad”Why flexible structure supports long-term consistencyYou don’t need more recipes to succeed on AIP—you need a system that works on your busiest days.ResourcesThe New Autoimmune Protocol – Pre-OrderEpisode Timeline00:00 – Why AIP can feel like too much thinking01:09 – Template 1: Protein + vegetables + fat04:41 – Template 2: Skillet meal08:16 – Template 3: Soup or stew11:40 – Template 4: The big salad14:00 – Recap & next steps

Episode 81: AIP Community Update — Events, Advocacy & ResearchLiving with autoimmune disease is deeply personal—but the systems that shape diagnosis, treatment options, and long-term outcomes extend far beyond the individual. Research advancements, policy decisions, and community-led initiatives all play a role in what care looks like today—and what becomes possible in the future.In this second Quarterly Community Update episode of the Autoimmune Wellness Podcast, Mickey Trescott zooms out to explore what’s currently unfolding across the autoimmune landscape. These quarterly conversations are designed to keep you informed and grounded—without overwhelm—so you can better understand the bigger picture while navigating your own healing journey.This episode focuses on three key areas shaping autoimmune care in real time: research, advocacy, and community education. Mickey is joined by three returning contributors who bring both professional expertise and lived experience to these important conversations.First, Sybil Cooper, PhD, immunologist and AIP Certified Coach, breaks down emerging research on CAR-T therapy—an innovative and highly targeted treatment approach that may transform how autoimmune disease is treated in the future.Next, Jamie-Nicole Martin, chronic illness advocate and founder of the AIP BIPOC Network, shares insights from recent advocacy efforts in Washington, DC, along with updates on community-driven initiatives like the ROCK Summit and ROCK the Block, which aim to improve awareness, access, and equity in autoimmune care.Finally, Jaime Hartman, National Board Certified Health & Wellness Coach, AIP Summit organizer, and co-teacher of the AIP Certified Coach Program, discusses trends within the AIP community, including how coaching support is evolving and how more practitioners worldwide are integrating AIP into their work.Together, these conversations highlight how innovation in research, progress in advocacy, and growth in community education are all interconnected—and why they matter for anyone living with autoimmune disease.In this episode, you’ll learn:What CAR-T therapy is and why it represents a promising new direction in autoimmune treatmentHow CAR-T differs from traditional systemic treatments by targeting specific immune cellsWhy this research could shift the conversation from symptom management toward potential remission or cureHow advocacy efforts are pushing for increased autoimmune research funding and policy changeThe role of the Office of Autoimmune Disease Research and why coordinated data mattersCommon barriers patients face with insurance, including step therapy and copay policiesHow community-based events like ROCK the Block and ROCK Summit are improving awareness and accessWhy advocacy happens at both the individual and systems level—and how they connectWhere people commonly get stuck on AIP, especially during reintroductionsHow AIP Certified Coaches provide personalized support to help navigate those challengesHow the AIP community is expanding globally, with more practitioners and diverse specialtiesPractical ways to find AIP-trained support and connect with ongoing educationResources:AIP BIPOC Network – Advocacy initiatives, events, and community programsAIP BIPOC Network Donation Link – Support ongoing advocacy and programmingAutoimmune Association – Advocacy resources and policy initiativesOffice of Autoimmune Disease Research (NIH) – Federal research coordination effortsAIP Summit – Annual event, replays, and community accessAIP Certified Coach Program & Practitioner Directory – Professional training and global directoryEpisode Timeline:00:00 – Introduction to the Quarterly Community Update series01:10 – Meet the recurring contributors02:31 – Research update with Sybil Cooper, PhD03:07 – What is CAR-T therapy?07:08 – Future implications of CAR-T for autoimmune disease10:33 – Advocacy update with Jamie-Nicole Martin11:25 – Autoimmune Association fly-in and policy efforts16:25 – ROCK Summit & ROCK the Block recap20:07 – Upcoming initiatives from AIP BIPOC Network21:49 – Community trends with Jaime Hartman22:47 – How AIP Certified Coaches support clients25:59 – Trends in the current AIP coaching community28:50 – How to find the right AIP Certified Coach32:02 – Closing reflections and wrap-up

Episode 80: From Flare to Flow — Emmitt Henderson III on Lupus, Identity, and AdvocacyHealing stories are often told once there’s a clear path—but autoimmune life is often lived in uncertainty, advocacy, and difficult decisions.In this episode, Mickey talks with Emmitt Henderson III, lupus patient and founder of Male Lupus Warriors, about navigating life with a complex and often misunderstood condition. Emmitt shares his decades-long journey to diagnosis, his experience living with lupus as a man, and what it’s like to face stage four kidney failure while continuing to advocate for others. This conversation offers perspective for anyone navigating uncertainty, advocating for themselves in the medical system, or learning how to keep showing up—even when the path forward isn’t clear.In this episode, you’ll learn:What it’s like to live with lupus and face complications like kidney failureWhy lupus is often misunderstood—especially in menHow delays in diagnosis can shape the autoimmune experienceWhat it means to advocate for yourself within the medical systemHow Emmitt stays motivated while navigating serious health challengesThe role of community and representation in chronic illnessWhat to know about kidney donation and donor exchange programsWhy sharing your story can help others feel less aloneHow to stay grounded and keep going during uncertain seasonsResources:Male Lupus Warriors Website Emmitt's Email: [email protected] Association – Advocacy and autoimmune disease supportKidney Donation ScreeningEpisode Timeline:00:00 – Introduction to Flare to Flow and living in uncertainty01:15 – Meet Emmitt Henderson III02:12 – Emmitt’s lupus diagnosis journey05:08 – Navigating kidney failure and transplant uncertainty06:29 – Advocacy and representation in autoimmune disease08:11 – Understanding kidney donation and donor exchange10:06 – Message for those struggling right now11:12 – Male Lupus Warriors and community support12:44 – Wrap-up and closing

Episode 79: Ask Mickey Anything — Your Biggest AIP Questions, AnsweredIf you’ve ever wondered whether you’re “doing AIP right,” you’re not alone.From navigating the early days of elimination to troubleshooting plateaus, managing low energy, and figuring out how to make this work in real life—there are so many questions that come up along the way.In this special Q&A episode of the Autoimmune Wellness Podcast, Mickey answers listener-submitted questions from across the community, covering both the practical and emotional sides of the Autoimmune Protocol. She walks through common challenges like symptom flare-ups in the first few weeks, what to do if you’re not seeing results, how to handle reintroductions without fear, and how to make AIP sustainable long term. She also dives into bigger-picture topics like personalization, research, and the future of autoimmune care.This episode is a reminder that AIP isn’t about perfection—it’s about learning, adapting, and finding what works for your body over time.In this episode, you’ll learn:Why symptoms can temporarily worsen in the first weeks of AIPHow to troubleshoot when you’re not seeing improvement after 1–2 monthsCommon reasons AIP “isn’t working” (and what to look at first)How to navigate low energy, flares, or limited capacity for cookingPractical strategies for eating out or using meal shortcuts on AIPHow to think about supplements, fillers, and what’s actually necessaryWhy fear around reintroductions is common—and how to move forward safelyHow to approach reintroductions without triggering anxiety or over-restrictionWhat to do after a failed reintroduction (and how to continue progressing)How to make AIP sustainable long term without feeling deprivedThe relationship between structure and bio-individuality in AIPWhat the research says about common trigger foodsWhy AIP is not a replacement for medical care or medicationHow to advocate for more autoimmune research and better careResources:The New Autoimmune Protocol (Book + Preorder Community)Episode 58: The 3 Meal Safety NetUrban AIP Meal DeliveryAutoimmune AssociationAIP BIPOC NetworkEpisode Timeline:00:00 – Introduction to the Q&A episode01:22 – Is it normal for symptoms to worsen early on AIP?05:02 – Two months on AIP with no improvement11:04 – Real-life barriers: energy, cooking, and access 17:36 – Supplements and AIP compatibility22:43 – Fear of reintroductions27:43 – Reintroduction strategy and failed attempts32:53 – Getting back to AIP after life changes38:17 – Personalization vs protocol structure41:33 – Common trigger foods and medication expectations46:20 – Troubleshooting setbacks and research advocacy51:21 – Wrap-up and closing

Kitchen Confidence: 5 AIP Flavor Boosters That Make Everything Taste Better (Small Bite) | Episode 78If you’ve ever started AIP and thought your meals taste a little flat or repetitive, you’re not alone.One of the biggest challenges—especially early on—is learning how to create satisfying, flavorful meals with a more limited ingredient list. And when food isn’t enjoyable, it becomes much harder to stay consistent.In this Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott breaks down five simple, practical ways to build flavor in your AIP kitchen—without complicated recipes or extra effort.These foundational techniques can be layered into meals you’re already making, helping your food feel more balanced, interesting, and deeply satisfying.You’ll hear about:Why flavor matters for long-term AIP sustainabilityHow acid brightens and balances rich or heavy mealsWhy fresh herbs are one of the most powerful (and overlooked) toolsHow fermented foods add both tang and depthThe role of aromatics in building a strong flavor foundationWhat umami is and how to incorporate it on AIPSimple ways to upgrade everyday meals without extra complexityWhy small changes can dramatically improve how your food tastesFlavorful cooking on AIP doesn’t require more effort—it just requires the right building blocks.ResourcesThe New Autoimmune Protocol – Pre-OrderAIP Foundation Series (Free Email Course)The Nutrient-Dense KitchenEpisode Timeline00:00 – Why AIP meals can feel repetitive 01:54 – Flavor Booster #1: Acid 04:18 – Flavor Booster #2: Fresh herbs 07:36 – Flavor Booster #3: Fermented foods & brine 10:30 – Flavor Booster #4: Aromatics 12:39 – Flavor Booster #5: Umami 14:15 – Recap & practical next steps

Episode 77: How to Build a Nutrient-Dense Plate | Deep DiveIf you’ve spent any time learning about the Autoimmune Protocol, you’ve probably heard the phrase nutrient density come up again and again. But knowing that nutrient density matters—and actually putting it into practice—are two very different things.Because when you’re in your kitchen, planning meals or staring into your fridge, the real question isn’t what is nutrient density? It’s: What does a nutrient-dense plate actually look like?In this episode of the AIP Deep Dive series, Mickey breaks down how to build meals that consistently support healing, energy, and long-term health—without overcomplicating the process. She walks through both the science and the practical application, helping you move from theory into everyday implementation.Mickey explores how macronutrients and micronutrients work together, highlights the most nutrient-dense food categories, and shares her own simple framework for planning meals that are nourishing, varied, and sustainable.In this episode, you’ll learn:Why nutrient density is foundational to healing dietsHow macronutrients (protein, carbs, fat) support energy, metabolism, and immune functionWhy protein is the anchor of a nutrient-dense plateThe role of carbohydrates in thyroid health, energy, and recoveryWhy fat is essential for hormones, absorption, and satietyWhat micronutrients are and why they drive healing at the cellular levelHow phytonutrients and “eating the rainbow” support the microbiome and inflammation balanceWhy fiber is critical for gut health and immune regulationThe role of fermented foods in increasing microbial diversityHow omega-3 rich seafood supports an anti-inflammatory gut environmentThe truth about organ meats and other nutrient-dense traditional foodsHow to think about nutrient density across a week (instead of perfecting every meal)A simple 5-step framework for building nutrient-dense meals in real lifeWhy sustainability matters more than perfection when it comes to healingResources:Episode 65: Nutrient Density Research BreakdownThe New Autoimmune Protocol (Book) – A practical guide to building nutrient-dense, flexible AIP meals for real life. Includes recipes, meal templates, and strategies for sustainable healing.AIP Foundation Series – Free 5-day email course with beginner tools, food lists, and meal planning support.Episode Timeline:00:00 – Why nutrient density matters in practice02:17 – Macronutrients overview: protein, carbs, fat03:02 – Protein: needs, function, and why it anchors your plate05:55 – Carbohydrates: energy, thyroid, and common misconceptions07:48 – Fat: hormone support, absorption, and satiety09:23 – Micronutrients: where healing really happens11:20 – Phytonutrients and eating the rainbow13:05 – Fiber and microbiome support15:08 – Microbiome-supporting foods overview15:36 – Fermented foods and microbial diversity17:37 – Omega-3 seafood and inflammation balance19:43 – Organ meats and nutrient density myths22:00 – Bone broth and traditional foods24:30 – How to apply this in real life25:09 – Step 1: Start with protein26:02 – Step 2: Plan vegetables and fruits26:48 – Step 3: Add fermented foods27:43 – Step 4: High-polyphenol smoothies28:56 – Step 5: Simple meal templates30:49 – Optional nutrient boosters31:18 – Key takeaways and sustainability focus

Episode 76: AIP in Real Life — Eating Differently Without Making It a Big DealEating differently can feel like a much bigger deal than it actually is.Not because of the food itself—but because of the social dynamics around it. Dinner parties. Work lunches. Family holidays. First dates. Travel. The subtle pressure to explain. The awkwardness of declining. The internal negotiation about how much to share and how much to keep private.In Episode 76 of the Autoimmune Wellness Podcast, Mickey Trescott begins a new Small Bite series called AIP in Real Life—conversations about what it actually looks like to live this way long-term. Not just the food lists or the science, but the social navigation, mindset shifts, and emotional maturity that develop over time.Drawing on 15 years of personal experience living with AIP, Mickey shares practical strategies for eating differently without turning every gathering into a conversation about your health. This episode is about learning how to communicate clearly, hold boundaries calmly, and participate fully—without overexplaining, apologizing, or making your food choices the headline of the room. AIP in Real Life_ Eating Differ…In this episode, you’ll learn:Why eating differently feels relational—not just logisticalHow to reduce social stress by deciding before you arrivePractical strategies for restaurants, dinner parties, holidays, and travelWhy short explanations build more confidence than long onesThe difference between gratitude and apologyHow to participate socially without compromising your healthWhat to say when someone pressures you to “just have a little”Why consistency speaks louder than debateHow identity shifts over time when living with AIPHow to integrate dietary boundaries without making them your identityResourcesThe New Autoimmune Protocol – Pre-OrderEpisode Timeline00:00 – Why eating differently feels bigger than it is02:34 – Why this feels so hard (belonging & communication)04:01 – Decide before you arrive08:57 – Keep explanations short11:04 – Gratitude is not the same as apology12:36 – Participation over perfection15:25 – Accept that not everyone will understand17:19 – Identity shifts & long-term integration18:57 – Wrap-up & book mention

Episode 75: Life After AIP — Building Your Long-Term Maintenance Plan | Deep DiveWhat does life actually look like after you complete the Autoimmune Protocol?Once you’ve moved through Transition, Elimination, and Reintroduction, it’s natural to ask: Now what? Are you supposed to eat this way forever? What happens if your health shifts? And how do you apply what you’ve learned to real-life situations like stress, travel, celebrations, or aging?In this Deep Dive episode, Mickey explains what it really means to “finish” AIP and how to build a long-term maintenance plan that is flexible, sustainable, and personalized. Rather than viewing AIP as something you complete and leave behind, this episode reframes it as a framework you carry forward—one that helps you move up and down the spectrum of structure and flexibility as your health evolves.Mickey shares how to think about post-AIP eating, what a return to AIP can look like during a flare, how to use AIP principles beyond food, and why combining medical care with dietary strategy is essential for long-term autoimmune management.In this episode, you’ll learn:What it really means to “finish” AIPHow to transition from rules to a personalized dietary philosophyWhy post-AIP eating is hyper-personalized—not a single universal dietHow to think about returning to AIP without all-or-nothing thinkingThe “batten down the hatches vs. unfurl the sails” frameworkHow to apply AIP principles beyond foodWhy medical care and AIP should always work togetherHow to build a long-term approach that fits your real lifeWhat life after AIP can look like 15 years into an autoimmune journeyResources:Referenced Episodes:Episode 51: The Autoimmune Protocol in 2026 (Full Overview)Episode 52: Transition Phase | Deep DiveEpisode 53: Elimination Phase | Deep DiveEpisode 54: Reintroduction Phase | Deep DiveEpisode 55: Nutrient Density & Lifestyle FoundationsEpisode 56: Healing UpdateAIP Foundation Series – Free 5-day email course with printable food lists, meal plans, reintroduction charts, and beginner tools.The New Autoimmune Protocol (Book) – The updated, flexible, and realistic guide to implementing AIP in real life.Episode Timeline:00:00 – What does life after AIP look like?03:18 – What does it mean to “finish” AIP?06:58 – A post-AIP dietary philosophy (personalized eating)10:33 – What a return to AIP can look like13:11 – Batten down the hatches vs. unfurl the sails17:41 – Using AIP principles beyond food20:11 – Combining medical care with AIP (both-and approach)22:36 – Building a sustainable long-term life24:23 – Life after AIP, 15 years in26:18 – Wrap-up & encouragement

Episode 74: Beyond the Recipe — Magic Chili with Marie-Noelle of Urban AIP (Small Bite)If you’ve ever thought starting AIP meant saying goodbye to your favorite comfort foods forever, this episode is for you.In this Beyond the Recipe Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott continues the mini-series exploring how AIP recipes actually work in real life—not just on paper. These conversations go deeper than ingredients and instructions to unpack why certain recipes succeed, how to adapt them, and what makes them sustainable long-term.Mickey is joined by Marie-Noelle Marquis, Nutritional Therapy Practitioner, AIP Certified Coach, and founder of Urban AIP, to talk through one of the most surprising comfort food wins in the AIP world: Magic Chili.This isn’t just a tomato-free chili. It’s a deeply savory, rich, red, nightshade-free meal that delivers comfort without beans, paprika, chili powder, or tomatoes—and somehow no one misses them.Together, they explore how this recipe works from both a home kitchen perspective and at production scale through Urban AIP’s therapeutic meal delivery service, and why this chili has become a customer favorite.This episode is about abundance over restriction: how to recreate nostalgic flavors, build depth without nightshades, and turn a single recipe into a flexible template for real-life healing.In this episode, you’ll learn:Why comfort foods don’t have to disappear on AIPHow grated beet creates rich color and depth without tasting “beet-y”The flavor architecture behind a nightshade-free chiliHow caramelized onions, bone broth, oregano, and cinnamon build complexityWhy visual cues (like deep red color) matter in satisfactionWhat changes when scaling a recipe from 6 servings to 100How Urban AIP maintains quality and flavor at production levelWhy chili is such a powerful comfort food during eliminationEasy protein swaps (turkey, bison, venison, lamb)How to use the chili base as a template for other nightshade-free mealsWhat makes Urban AIP’s therapeutic meal delivery uniqueResources:Magic Chili Recipe – Full recipe from The Nutrient-Dense KitchenThe Nutrient-Dense Kitchen Cookbook by Mickey TrescottUrban AIP Meal Delivery by Marie-Noelle MarquisUrban AIP on InstagramEpisode Timeline:00:00 – Rethinking chili without tomatoes, beans, or nightshades01:19 – Introducing Marie-Noelle Marquis of Urban AIP02:13 – Why Magic Chili belongs on the Urban AIP menu05:02 – The beet base and building depth without tomatoes07:36 – Scaling from home kitchen to commercial production10:51 – Protein swaps and recipe versatility11:49 – Urban AIP’s therapeutic meal delivery approach17:42 – Final reflections on abundance and creativity in AIP cooking