AIP Evolved – A Manifesto


Okay folks, this is it! We have a full-fledged movement on our hands! This is where the rubber meets the road. The Autoimmune Protocol is changing tens of thousands of lives. If our blog readership is any measure, that number might be more like millions of lives. We are regularly contacted by doctors and other health and wellness practitioners saying that the positive changes they are witnessing in the the lives of their patients and clients are astounding. And more importantly, we hear from all of YOU, saying that AIP has been a game-changer. It’s not unusual for us to get more than one email a week that reduces us to tears of joy as another community member shares an incredible story of recovery.

We have also been at this long enough to see that AIP is evolving. Our future as a movement is growing and strengthening and being refined. It is that refining that we are addressing here today. We wanted to take a moment to share the concepts we see as core to the healing process and to the movement over all. These are the things we teach through our blog, books, social media, and programs. These are the key ideas that we share with our clients as we help them reclaim wellness. THIS is how we did it ourselves.

So…. here is the manifesto!

  1. Trust your intuition. You don’t need a guru to navigate this process successfully.
  2. Embrace the template. The Autoimmune Protocol is not one-size-fits-all; it’s a template that promotes individuality and self-discovery.
  3. Information is power. Learn enough to be an informed and proactive advocate for your health.
  4. Start simple. Begin with the foundations of diet, sleep, stress-management, movement, and relationships before delving deeper.
  5. Take it slow. Don’t be afraid to make changes in phases–it was the tortoise and not the hare that won the race!
  6. Food is your friend. It provides nourishment to every single cell in your body!
  7. Set yourself up for success. Planning and preparation are the key.
  8. Be a nutrient-seeker. Don’t ignore the foods that accelerate healing and restore health.
  9. Food over supplements. Nutrients are often synergistic and more potent in nature’s packaging.
  10. Don’t diet “harder.” Resist the temptation to further restrict instead of troubleshooting.
  11. Seek help. When necessary, thoughtfully add practitioners to your team that are willing to collaborate, not undermine your authority on you.
  12. Test, don’t guess. Always use testing to reveal root issues if progress is not as expected.
  13. Be skeptical. “Magic bullets” that only the elite can afford are not the solution to our healthcare crisis.
  14. Strive for balance. Restoring our health is a worthy pursuit but it is not a religion.
  15. Support is crucial. If your networks aren’t strong enough, explore ways to add to your human connections.
  16. Reframe the negatives. Find areas where your life has been expanded by your experience with illness.
  17. Practice gratitude. Give thought energy to what is good and right in your life.
  18. Eyes on your own journey. The path to wellness is unique for all of us. Resist the urge to compare.
  19. Health before image. Value wellness above numbers on a scale or reflections in a mirror.
  20. Vibrant health is a lifelong journey. Nobody ever regrets investing in their wellness. Enjoy the process of restoring your health!

We are so grateful to be a part of this movement. It is amazing to watch the connections grow and spread literally around the globe. Open-hearted communication, a spirit of collaboration, and strong support has naturally been built right into our community. That is due to the sincerity and authenticity of all of YOU. Our hope, as we continue to evolve, is that these tenets can serve as guideposts.

About Angie Alt

Angie Alt is a co-founder here at Autoimmune Wellness. She helps others take charge of their health the same way she took charge of her own after suffering with celiac disease, endometriosis, and lichen sclerosis; one nutritious step at a time. Her special focus is on mixing “data with soul” by looking at the honest heart of the autoimmune journey (which sometimes includes curse words). She is a Certified Health Coach through the Institute for Integrative Nutrition, Nutritional Therapy Consultant through The Nutritional Therapy Association and author of The Alternative Autoimmune Cookbook: Eating for All Phases of the Paleo Autoimmune Protocol and The Autoimmune Wellness Handbook. You can also find her on Instagram.


  • Sandra Weber says

    I have been struggling with what they call “autoimmune NOS” for over 6 years now. NOS probably, because they can’t find any specific antibodies to put me into any specific category. I have had numerous biopsies, which “only” showed reactive t-cells. But what exactly they are reacting to, nobody seems to know. My husband bought me the Autoimmune Paleo cookbook and we’ve been trying it for the past two months but without any noticeable improvement, alas. I should add though that have never eaten the “typical” American diet -I am from Germany- and always included lots of vegetable and proteins. Unlike many Americans, I have also never been overweight or struggled with unhealthy eating practices. So I am wondering why it’s not working for me or whether I just have to wait longer?

    • Mickey Trescott says

      Hi Sandra!
      I wish we could help troubleshoot personal cases here, but unfortunately time does not allow. When people don’t experience success after 90 days on the elimination diet we suggest they find a practitioner who can help search for underlying root causes that are acting as roadblocks. and are two international resources where you may be able to find someone to work with. Wishing you the best!

      • Amber says

        During the elimination phase is it fine to eat beef and beef none broth…or must you stick to poultry and seafood?

        • Angie Alt says

          There are no restrictions on animal protein of any kind during the elimination phase of AIP. You will want to try to focus on the highest quality meat you can source, but other than than & based on your own tolerance, it is not necessary to eat only poultry or seafood.

    • Alexandra cork says

      I am also from Germany and have not yet been properly tested by my doctor because of Corona. What I can share is my experience of a raw food diet which has brought me back to feeling close to perfect. It was important for me at that time to use vitamin and mineral supplementation which I did not do…Probiotics are important, Iodine, Se, Si, Zn … are important. Mineral or vitamin long term imbalance or toxic accumulations (heavy metals e.g. from fish eating) as well as not enough raw food can bring you to the position you describe. Basically the raw food diet is a „cleanse„ which aims to reposition your body at baseline functioning. It came to me from a famous French book from Prof Seignalet which was at the time working in a hospital in Paris. Cooked foods reduce the body s ability to eliminate toxins fast; and the raw food diet probably isn t meant to last for a very long time. It is up to you to decide when to stop the completely raw diet. Please be aware that the lack of protein in the raw food diet is putting your heart at risk. Because the body would eat your muscles unless you give it external protein. I ate meat and bread once a day. Though I preferred smoked fish to cooked beef. Sometimes I ate cheese. You need to find your own way of long term eating which keeps you in good health. For me it was this 80% raw food. Good luck! Hopefully, you will receive more insightful info later on from your medical practitioner. Do seek medical supervision

  • For me, the relationships aspect of this is key to my healing. It is the one thing that has kept me from healing. I have done everything else. Lack of good relationships has kept me down for about 1 1/2 years. I am learning to set boundaries and working hard on my relationship with my husband and things are improving.

    • Angie Alt says

      GREAT work Stephanie!! This is an overlooked part of this process & you are awesome for making sure you address it for truly holistic healing!

    • Jen says

      Stephanie, I found codependent no more to be a very helpful book for my relationships. Do not let the title deter you, it has helpful information, and learning to let go and not be his mother, has been very freeing. 🙂

  • Holly says

    Do you have any suggestions for how to get my doctor to test my thyroid antibodies? My TSH, T3, and T4 are all RIGHT on the border of their “normal range” and she refuses to investigate any further, saying I’m “just fine.” I have every single symptom of hypothyroid, along with other autoimmune issues, like interstitial cystitis, eczema, and digestive issues. I’ve also been having chronic female infections and oral thrush for the past year. I want to get to the root of the problem, but it seems I get the door slammed in my face every time I see a doctor. Do you suggest ordering a panel online? I’d still need to find a doctor who is willing to treat me if there is a problem.


    • Angie Alt says

      Holly, in all honesty, if your doctor doesn’t want to be a collaborator & help you explore health issues . . . it might be time to fire her & look for a more supportive physician to join your team.

    • Kathy says

      Stephanie , I was in your position about 15 years ago. I always tested normal , but barely. I waited till my thyroid crashed to get someone else to treat me. I could have felt better 10 years earlier!!! Don’t wait. I have learned that the blood tests should be in the middle of the range, not rock bottom. I went to a functional medicine Doctor that did the Cyrex blood tests for food intolerances, which has helped me immensely. Good luck!

    • Jamie says

      Lots of good naturpaths that can help you on the way, it also sounds like you have a lot of sugar in your diet! Sugar can be really sneaky, see JJVirgin’s information on sneaky sugar and how to add healthy fats instead, to help with sugar cravings. Candida is fed by sugar , including, juice, alcohol (which turns into sugar) and even honey, coconut sugar and maple sugar, although they are okay for Paleo diet, they really need to be taken out for candida and I find it helps for the thyroid as well! Taking out white processed foods and of course wheat gluten is also a game changer. I have replaced sugar with a little Stevia (had to find a good one) , ‘Natvia Norbu’ which is, ‘monk fruit and erythritol’ for my tea or techeeno in the morning. Coconut oil/ butter also add a sweetness to foods without spiking sugars or feeding Candida. I eat sweet potato’s and still add some coconut water, although I limit the amount since it is like juice and does have sugar in it. I hope this can help, lots of good seminars out there too, keep positive you will win out!

  • Janelle says

    Since starting this protocol about two weeks ago, I can say that I have energy for the first time in a couple of years…It’s remarkable. My symptoms are also lessened from quite a few (8? I lost count) ‘disorders and syndromes.’ Thank you for your fantastic website! It’s been so helpful. <3

    • Angie Alt says

      We loooove to hear these stories Janelle! Great work! Keep going!

  • Lydia says

    I may not need a guru, but I sure could use some support navigating this very hard healing with food journey. I feel incredibly alone. No one I mention AIP to has ever even heard of it!

    • Angie Alt says

      You are in the right place! There’s a huge community here. If there is nobody in your “real” life that gets it, join us on Facebook, Instagram, Twitter, etc. & start to find support in the virtual community. There are literally tens of thousands of us.

    • Rachel says

      Hi Lydia,
      I felt the same way as you a few months ago since no one I know can understand the AIP (let alone paleo thing)…but found Facebook to be great! Like and subscribe or follow your favourite AIP Bloggers for community, inspiration and food ideas. 😉 Hope this helps!

    • Louise G says

      Hi Lydia – I just typed AIP in the search bar in Facebook and was astonished at the # of sites you can join. Do yourself a favour and join one or two to get others perspectives and help/answers to your questions. You won’t be disappointed. These ladies here are experts in my honest estimation and are solid resources to follow. Remember to bookmark all these so you have them at hand at any time. All the best.

  • jean sheff says

    Help – I have been AIP compliant for 4 full weeks and see no improvement in my sero-negivtive RA that has attacked knees. Working has been difficult (Pilates instructor and editor) and I must earn a living – I am on my own. I need encouragement to stay with the plan, Why can’t I be one of the ones who sees immediate results,. Maybe its not for me? I am usually very positive person, I have had polymyalgia rheumatica for three years then a bad car accident moved me from that to major sero-negitive RA of both knees with bad Bakers Cysts – any advice would be welcome. I just want to get better. Have added acupuncture and am taking Prednisone 4 mg plus 400 mg hydrochloquinine plus Tylenol as needed.
    Many thanks.

    • MelodyB says

      Jean, Your story is a bit like mine. I was a Pilates Instructor and massage therapist before 2 car accidents caused chronic back pain. After three years of daily pain that was too much to bear, I went on disability. I know you are alone supporting yourself, but you may consider this option to allow your body time to rest. Although it can be depressing, it may be essential for you. Getting off the meds may allow the AIP diet to work more effectively for you, too. I was on tons of meds for many years until they took too big of a toll on me. Now I rely on tons of homemade bone broth to feed my joints, and the AIP diet to reduce the inflammation. You sound very scared and alone. Don’t give up on yourself or the healthy changes this diet can make. I wish I’d found it sooner. I now have Hashimoto’s Thyroiditis and this diet is making a huge difference for me. It even reduces/eliminates the pain and stiffness. The minute I stray from it I feel it in my body. If not immediately, then by the next day. My last bit of advice is to find a physical therapist who will NOT cause more pain. I saw so many who made it worse. I’ve finally found one that works with Olympic athletes – and uses a no pain no PAIN approach even with them. Reconditioning my body with a new my mindset of never pushing through pain has made all the difference. It’s a slow process. But if you’re like me, even a fraction of reduction in pain is noticed and appreciated. And that reduction slow builds up to less and less pain until you have hours or days where you’re not feeling any pain. I’m sending you lots of love and support and understanding. You can do this, little by little.

      • Mickey Trescott says

        I am so sorry you are not experiencing success after 30 days, for some of us with advanced disease progress a month isn’t enough to see improvement. Although you aren’t seeing improvement in your autoimmune symptoms, do you notice any other changes, like better bowel movements, less digestive trouble, clearer skin, more energy, stable moods? Often, these are the “little things” that change before the big healing happens. I know from experience that it can be hard to hang in there for the long haul. I echo what Melody kindly suggested up above, as well as encourage you to seek support from this community wherever you find yourself connected online (FB, IG, etc.) as well as consider the possibility of working with a functionally-minded practitioner to seek out some root causes. Hang in there!

  • Elizabeth says

    Have recently been diagnosed with an AI Disease. I also have several other health issues. How do I find a doctor that is willing to look at the whole picture and really dig deep??? Thanks so much!

  • Rachel says

    Do you know of anyone with Addison’s Disease/Primary Adrenal Insufficiency who is doing AIP? I have Addison’s and discovered the AIP world a while back. I finally got everything together to start eating AIP a couple months ago, but it would be nice to connect with someone else with Addison’s. No one in my Facebook support group is AIP. I am thankful for AIP (and my husband’s support with it!); I have better energy, better memory, and better skin (and I didn’t realize my skin had any problems before!).

    • Mickey Trescott says

      Hi Rachel,
      Neither Angie or I suffer from Addison’s, but I am sure there are folks out there! I would hit up one of the big AIP support groups on Facebook. I’m glad you are feeling better, and wishing you continued wellness on your journey!

    • Kat says

      Hi Rachel,

      This is an old post so I’m not sure if you’ll get this. I have Addison’s Disease and am about to start AIP on Sept 5. I have been searching high and low for someone else who has it who is doing/has done AIP! I’d love to connect somehow if possible!

      • DeeDee says

        I am currently waiting on an appointment with a Naturopath to determine whether or not I am experiencing adrenal issues (my intuition tells me this is a likely culprit). I have not had a working thyroid since I was 11 years old – now I am 30 and only just discovering the intricate connections between diet/hormones/general well being. It was only after the birth of my daughter 8 years ago that I really noticed an issue with gluten – everyone thought I was just trying to get attention, or they label me as a hypochondriac.

        The past few months I wake with an aching in my back, which I ignored for a long time but have now come to suspect it was an issue connected with my adrenals. Now I am fighting to get my blood tests done and assessed properly. I live in a rural town and the doctors do not seem to like it when you come in with a list of what to check for. But there are too many coincidences to ignore.

        I would be very interested to hear how others with adrenal issues have fared. I am just trying to get myself set up to start this AIP journey. It’s a little daunting, and I have little to no support system.

        I do not use Facebook – are there any other support groups that anyone could recommend?

        Thanks so much

        • Mickey Trescott says

          Hi DeeDee!
          Sorry to hear of your struggles – it sounds like you are on the right track seeking a practitioner to help with diagnosis and treatment. I healed my adrenal fatigue that came along with my autoimmune diagnosis years ago mostly with lifestyle changes – learning how to dial in sleep, stress management, get the right amount of movement, and enhancing connections. Unfortunately the only support groups I am aware of are on Facebook. Wishing you wellness on your journey!

  • Jo says

    I has just (like Friday) diagnosed with both Hashimoto’s thyroiditis and Grave’s induced hyperthyroidism. I started Methimazole 20mgs per day on Friday night and AIP (and iron, D3, probiotics, and turmeric supplements) on Saturday. I actually got up on Saturday feeling rested, which has not been the case for the last 4 months, and the soreness in my neck is gone. Seems a little soon to feel better, but it wasn’t a fluke. I still feel better. I get my next round of blood work in 30 days. My doctor mentioned discussing other options in 30 days, but I’m not open to RAI or surgery, especially if I show improvement with the current course. If you have any suggestions or know someone who has a double whammy of Hash and Grave’s that may have pointers, I would appreciate it.

    • Mickey Trescott says

      Hi Jo! So sorry to hear of your dual diagnosis. I don’t know anyone specifically in the AIP blogosphere, but that doesn’t mean there isn’t anyone out there. Have you tried connecting in some of the AIP support groups on Facebook? Wishing you wellness!

  • Louise G says

    I have been following AIP (specifically – long journey) for the past 6 months and have actually had some reversal of symptoms with my Rheumatoid Arthritis (after learning I am allergic to the Methyltrexate they wanted me to take).
    In the past 6 weeks I have also found that turmeric helps immensely with the inflammation and I no longer take the Tylenol Arthritis I was taking 3 times a day. I haven’t had one Tylenol since starting on the recipe I use and am so pleased as it was really affecting my ulcers.
    You both have been a blessing to me on this road to healing and I so appreciate all you do. Thank you and Bless you both.

    • MelodyB says

      LouiseG, may I ask what the tumeric recipe is that you’re using? Thank you.

    • That is amazing! I’m hypothyroid, along with a lot of people on this site, but I gave early onset osteo arthritis: 2 surgeries on left shoulder and 1 on my right. And just got carpal tunnel in both arms w/in 1 month of the other. Just, btw, I’m a healthy 45 year old male.

      And I’m not here to whine or anything like that; I’m just looking to halt or slow these autoimmune problems I have. But, sometimes, it is nice to “talk” with people that understand.

    • Mickey Trescott says

      YAY, so happy for you! It is always a good feeling when we find a natural solution to our issues. I also suffer from an ulcer and can’t take NSAIDs, so turmeric has been a godsend. Wishing you continued luck on your journey!

  • MelodyB says

    Mickey + Angie,
    I got the AIP cookbook about two months ago, and have been living by it 99% of the time. The 1% shows me how effective the 99% is! 🙂 I was diagnosed with Hashimoto’s in November after months (years?) of decreased health. The medicine still left me feeling extremely depleted and symptomatic, and my doctor was dismissive of any alternative treatments. But the AIP diet has made all the difference in the world. (For now, I am still taking the medicine. We’ll see..) I cannot thank you enough for turning your health challenges into a guide map for my own improved health. Knowing you have gone down this road yourselves allows me to trust the process that much more. I had been doing an anti-inflammatory diet for years, including bone broth, fermented foods, etc., but cutting out the foods I thought were good for me – but had no idea I was adversely reacting to – has made such a huge difference. My story is as long and powerful as everyone else’s. I could go on and paint a picture that would make you cry. Just know that I’m the one crying – with gratitude. I feel like I’m getting my life back.

    • Mickey Trescott says

      Hi Melody,
      Thank you so much for your sweet comment here. I know I speak for both Angie and I when I say that we are so grateful that so much healing has come out of learning how to navigate these curveballs in our own lives. Wishing you continued success!

  • Mary says

    Hi. I’m about to start the AIP course on 7th March. I think I need help/encouragement with support to cut out foodstuffs. I’m no longer sure if this is what happens on the 6week course. Surley this is one of the hardest parts of going AIP. So the more help and support to achieve this the better.

    • Mickey Trescott says

      Hi Mary!
      If you signed up for the course, you should have received some communication from Angie about the group setting where you’ll receive support and ask questions. While we do answer questions on the blog, you will get much faster service in the FB group she sets up for participants!

  • Debbie Czech says

    I began the Autoimmune Paleo “diet” back in October with the purchase of Mickey cookbook. I was a little confused as I have been cooking the same way for at least 50 of my 70 years and I had some mistakes, but a lot of successes. It was apparent that I was going to do well on this protocol when after a month, and the stomach problems basically left! I was ecstatic! I have been following your Autoimmune Paleo cookbook and have made just about EVERY recipie therein. Yesterday, my husband, who eats whatever, wanted to go to the Olive Garden. I finally broke down and said OK, I can get just a salad. The next thing I know, I am eating lasagne! All it took was one meal and I am now back to square one! I could not even sleep last night, and the stomach issues are back in full bloom and I had a headache and my eczema has begun to emerge again and itch. All from just one meal. I told my husband that he needs to cook for himself from now on because I will not even touch any of that so called food! Thank you Angie for your cookbook, my favorite recipie is the “Asian Fried Rice”! Love it! ! ! I had no problem getting back on the band wagon this morning and will stay there for life. Nothing else is worth it!

    • wow. I haven’t started yet, finishing off some items in my pantry and going full-on in a few days. I need resolve to take this on, so, people that have had good results, even if you’ve posted your successes before, would you do so again? We all know that this is not an easy plan to follow and newcomers like me, well, only speaking for myself, need to see the results from everybody, those that have benefitted and also those that haven’t. I’ve taken up too much of everyone’s time already. Oh, but I did do my first batch of broth yesterday, came out well for just 1 big beef soup bone.

    • Mickey Trescott says

      I’m so happy to hear of the progress you experienced, and sorry for what happened with your setback! Many of us have been there before and sometimes we need to really be reminded what these foods do to our bodies. I hope you’ve since recovered and are well on your way back to the healing path!

  • Ok, just got this, dated from last month. Confused; is this meant to be a standalone message, or, on the brevity of the msg, a link to something that is
    much more in-depth? Just curious, did not see a link.
    Thanks with much appreciation,

    • Mickey Trescott says

      Hi Nicholas,
      Sometimes we post articles on the blog a couple of weeks before we highlight it in the newsletter. The whole article is what you see here, just meant to be an inspiring message 🙂

  • Gale Taxera says

    THANK YOU MICKEY AND ANGI, I am just two weeks in AIP 100%. Valentines Day was my official start date in celebration of some much needed self love. I was 90% for six weeks before that. I am using both of your books ( Beautiful !!) And Mickeys pick for the pressure cooker, love it!! I am very new to blogging as I have just purchased my first computer ever, one year ago this month. I would be completely lost right now if I did not have you two and Eileen to help me along the way ( diagnosed with Hashimotos in November). Thank you, Thank you, Thank you. Gale

    • Mickey Trescott says

      Thanks for being here, and wishing you all the success in the world!


  • […] also very important to note that AIP is not just about what you eat. People with an autoimmune disease or leaky gut also need to consider their environment and […]

  • Martin Centurion says

    A los 25 años después de la muerte de mi hermano debido a un shock post traumático desarrolle una enfermedad autoinmune que se llama esclerodermia y dijeron que podía morir.
    Han pasado 18 años y la enfermedad no avanzado pero tampoco ha desaparecido y causado muchos cambios a nivel físico.
    Soy de Barcelona España y me gustaría seguir alguno de vuestros programas y saber exactamente qué análisis de sangre pedir, yo llevo haciendo la dieta paleo casi dos meses y la verdad no he notado cambio en la elasticidad de mi piel y relacionado a la patogia de la esclerodermia Difusa.
    Por otro lado las digestiones son iguales, pero con respecto a mi peso corporal me mantengo bastante delgado sin necesidad de salir a correr o hacer mucho deporte.

    Quería saber si para el protocolo autoinmune se puede comer patata, tapioca, boniato o camote, calabaza esas son mis dudas porque algunas veces pone que sí se puede comer y otras veces pone que “no” se puede comer.

    Me gusta mucho la fruta y la miel de abejas, espero que eso no perjudique la dieta autoinmune porque creo que consumo más de lo permitido.

    Qué pasa si alguna vez cometes un error sin saberlo como que algo lleva huevo???
    Tienes que volver a empezar la dieta desde cero y esperar los 90 días de nuevo???

    Muchas Gracias Angie & Mickey un afectuoso saludo,

    Martin Centurion

    • Mickey Trescott says

      Hi Martin,
      I hope you don’t mind I’ve answered you here in English–while I can read Spanish, I don’t think I’d be able to give a good answer written!

      The time it takes to experience progress on AIP really depends on your level of health going into the protocol. Since you were diagnosed at a young age, it may take longer, or it may not–everyone going through this process has a unique situation going into it, and it is impossible to know what you will discover during the elimination diet.

      Your questions about sweet potato, pumpkin, and tapioca are all fine but regular potatoes are not–they are from a different family (nightshade) that is avoided.

      I highly recommend two spanish resources for AIP: and

      Wishing you well, Martin!

  • […] forces with four other paleo healing protocol bloggers. We’re each exploring two elements of the AIP Evolved Manifesto created by Angie Alt and Mickey Trescott and we’re publishing the results on each other’s […]

  • […] forces with four other paleo healing protocol bloggers. We’re each exploring two elements of the ‘AIP Evolved’ Manifesto created by Angie Alt and Mickey Trescott  and we’re publishing the results on each other’s […]

  • […] forces with four other paleo healing protocol bloggers. We’re each exploring two elements of the ‘AIP Evolved’ Manifesto created by Angie Alt and Mickey Trescott and we’re publishing the results on each other’s […]

  • […] two elements of the ‘AIP Evolved’ Manifesto created by Angie Alt and Mickey Trescott from Autoimmune Paleo, and we’re publishing the results on each other’s […]

  • […] AIP community came together for #HowIAIP week to spread the word about how we live the AIP Manifesto. Here are the posts written by our fellow AIP bloggers giving a glimpse at how they lead a […]

  • […] lost or confused, just go back to the basics: Visit the Paleo Mom (where it all began), read the AIP Evolved Manifesto, or just follow your instincts! You can also re-visit the messages from this PSA week by following […]

  • […] She spent years trying every natural remedy under the sun, but it wasn’t until she embraced the AIP’s lifestyle components that her health finally began to turn around — so much so that she became pregnant just 6 […]

  • Carrie Clark says

    Hi. Thanks for the great website and resources. I’ve been on this journey for a year. I’m curious about what folks are eating (or not eating) after the elimination phase and into the healing phase. Are people back eating nuts? Seeds? Dairy? Gluten? Other grains? I know it’s all individual, I’d just find it helpful to hear. I appreciate the points above, especially about food being my friend. I still feel so nervous about food; feeling that I’d rather be limited in my options than be sick. What is the long term vision here?

  • […] it’s no surprise to hear AIP converts describing the diet as “life-changing.” Success story after success story share the […]

  • […] places in my life lately, in books I read, podcasts I am listening to, and then when I read the AIP Evolved Manifesto over at Autoimmune Paleo, it was one of two items that stuck out to me the most.  The other being […]

  • Tanya says

    Hello lovely people. I have just started this protocol. Infact this is only my second day. I live in a small island called Mauritius and there is no grass fed or free range anything here. So would it be better to not eat meat or make bone broths. Or do I still just eat it. The same goes with organic fruit and vegetables. This is just not an option here. Thank you for your time. Have a wonderful day and keep up all the amazing work you are doing.

    • Mickey Trescott says

      Hi Tanya! I would say doing the best you can with your current situation (not having access to grass-fed or organic) is good enough to try AIP. Wishing you the best!

  • Erika Jacobs says

    I’m wondering if you recommend any kind of food intolerance testing. I’ve read where you said the elimination diet is the gold standard and while I agree that it is probably the case with most people, my symptoms are never immediate. I struggle with depression, headaches, fatigue, irregular bowel. After doing blood work I discovered I was very intolerant to gluten and casein. I went off gluten and dairy for 3 months and did not feel better. After more tests, we discovered that I have celiac disease. Since eliminating these things, and not feeling any different, I’m realizing that maybe an elimination diet may not be for me. If it hadn’t been for the iGg testing, I would have never known I have celiac disease. So I’m wondering what else I need to eliminate from my diet. Im hoping to go the blood test route for more concrete answers.

    • Mickey Trescott says

      Hi Erika! See this article for our thoughts on testing:

      We really recommend the elimination as the best way to find out if you have any food sensitivities. It sounds like you have some underlying gut issues, and I would suggest seeing a practitioner to rule out SIBO, parasites, or bacterial infections in the gut – these won’t resolve with food eliminations. Hope it helps!

  • […] the globe. We take a few minutes to chat with ten different bloggers on one point each from our AIP Evolved Manifesto. They share with us how they have lived out that particular tenant in their own healing journeys. […]

  • […] the globe. We take a few minutes to chat with ten different bloggers on one point each from our AIP Evolved Manifesto. They share with us how they have lived out that particular tenant in their own healing journeys. […]

  • Gale Taxera says

    Mickey and Angi,Thank you for all that you do for all of us out here. I have not listened to all the podcasts yet but have them saved. I did listen today to #17 and#18.Brilliant!! I so enjoyed hearing the voices of these bloggers and the way you set it up was Fantastic!! Bravo, you two!! I also just want to add to above comments that I have been AIPing for nine months and am just now feeling great improvement from Hashimotos symptoms.Deep sleep was very slow in coming. Actually feeling like I was sleeping at all was slow in coming. Since then( several months now) I feel a HUGE improvement from where I was a year ago. Stick with it. Give it plenty of time.

    • Mickey Trescott says

      Thanks for listening, we are happy you find them helpful!

  • […] Artículo sobre The AIP Evolved Manifesto y el podcast de Angie Alt y Mickey Trescott sobre este […]

  • Tammy says

    Re Sandra Weber,

    Hi Sandra,

    We just flipped our whole households diet because of my husbands childhood asthma and current allergies, digestion problems. He saw results within 3 to 4 days. What did he see and feel? No gas, bloating, stomach discomfort, and most all anxiety and depression dissipated. Why am I saying this when you are not seeing results? I just wanted to share that we went to a person who used a computerized stress analysis program which was based on Chinese Acupuncture. I will admit it seemed strange and questionable to me because of my faith, but it picked up that he had mono and other things which can’t be denied. What I want to share is this testing picked up foods that said did not agree with his energies and he should not eat them. Quite interestingly most of them he has found he never liked. But, it picked up on foods he never would have guessed. Plus it picked up on chemical toxins in his body. All this to say I agree with what I am seeing from the free downloads of the AIP Quick Start Guide with the exception of this is a good starting point. I am wondering if why you are not seeing results is there are foods that generally don’t effect most people on the foods to include list. Foods that affect your micro biome. For instance my husband could not eat 5 of the fruits on this list plus could not have tuna, lobster, scallops, shrimp, Sole, Haddock, pork, turkey and chicken. We were shocked about chicken! But before he went even after eating chicken he was feeling horrible, but I think it was the last thing before he went. Turkey on the other hand has bothered him for years. Another interesting thing, grapefruits were on the list. He has always not liked grapefruits since I have known him. Not too long ago I put grapefruit essential oil under his nose and he quickly repelled away from the smell and said get it away I don’t even like the smell of them! And he is not a very expressive person!

    I hope this might be a help to you or any other. I just thought I would share a little of what we have experienced. Not trying to discredit this site at all. I think it is great what they are doing! I like it! I just wanted to share how a customized starting point to my husbands list has worked. Btw all dairy was off and the grains, but he didn’t have a problem with the beans and legumes. They seem to be fine. We have started adding some things back in and some he had immediate stomach issues still and some not. The some not we are thinking might have to be limited to occasionally. We have started a Food, Mood, Poop Journal to track the foods he is eating and adding back in to see patterns. It seems as though some aren’t affecting his stomach, but are affecting his moods.


    Is coconut water acceptable? What about coconut oil, olive oil, or spray? I am new to this protocol. Thank you.

    • Mickey Trescott says

      Hey Cheryl,
      Yes, coconut water is AIP, along with coconut and olive oil. Check ingredients on the sprays, as any chemicals, thickeners, or other ingredients may change that status – I would stick with solid or liquid products for cooking oils. Good luck!

  • Judy says

    I started on AIP because of an erosive osteoarthritis diagnoses. Most of my problems are in the joints in my fingers. The rheumatologist prescribed methotrexate, but I was terrified of suppressing my immune system. I’ve been on the plan for 6 weeks now and am very disappointed. I thought by eating so healthy, I would feel better than I ever had, but honestly, I don’t feel very good most of the time. I have no energy, am kind of light-headed a lot of the time, and my symptoms have not improved at all, maybe even getting worse. I’m very confused and disappointed. I am in bed almost 8 hours a night, but I don’t sleep all of that time. I am trying my best to lessen my stress, but I’m not the kind of person who can just switch that off. I lost my mother last year, and I believe that’s when my symptoms started. I plan to stay on this plan for 60 days, but if I don’t see any improvement, I’m not sure what else to do. Any suggestions?

    • Mickey Trescott says

      Hi Judy! I’m sorry you aren’t experiencing success, and I would suggest maybe looking for a nutritionist or a health coach who is well versed in AIP that can help you troubleshoot. My first thought is you might not be eating enough AIP compliant starchy carbs – that is usually why some people initially feel tired after trying the protocol. I’d try and include foods like sweet potato, yam, hard winter squash, yucca, taro, and plantain every day, and even at two meals if possible and see if that puts a dent in it. Other than that, I really think you should seek out a practitioner who can look into your history and make recommendations. Wishing you success as you navigate this journey!

  • Carole says

    I have severe excema – wondering if this will help me out. Tired all the time , terrible skin and rash – going to start today to see if foods are part of the problem !!

    • Angie Alt says

      Hi Carole-
      We can’t tell you it will for sure work or not, however, many folks have had a lot of success for all kind of different conditions. It’s worth a try!

    • Mickey Trescott says

      Hey Carole! You never know until you try – wishing you luck!

  • lila says

    i am on methotrexate, is it ok to keep taking it while I start this diet?

    • Angie Alt says

      Yes Lila!! Work carefully w/ your doctor if you would like to attempt weaning off any medications.

  • Pam says

    What about stevia on this phase?

    • Angie Alt says

      Stevia is eliminated during the initial phase of AIP & you might want to consider that long-term as it has impacts on hormones. The Paleo Mom has great information on this.

  • NYNative says

    Wow, #1 is really resonating with me! After a lifetime of mild fatigue and sensitive skin, two years of increasing joint pain, positive ANA tests, persistently low D and occasionally low ferritin, B6 and B12–yet no diagnosis– I started working with a functional medicine provider who really set me on the right path. She convinced me to immediately cut grains and dairy, and ultimately suggested AIP would be best when my symptoms continued. Great right?? But she has been simultaneously encouraging me to use Shakeology, despite it containing a host of non-AIP ingredients (pea, oats, goji, flax, chia, ashwaganda, maybe others), as she said they are not likely to be the culprits . I tried it, and when my joints continued to flare, I stood my ground and said no more Shakeology. Recently we went over the results of a fatty acids test she had me do, which showed somewhat high oxalic acid and candida, as well as low B6. She then recommended a handful of supplements that would put me close to $200. At this point, I’m in the early days of completely committed AIP, and I thought I was supposed to treat supplements as potential allergens and reintroduce slowly after 30+ days… am I mistaken? I mentioned it and she said she didn’t want me to wait that long. She also suggested my continuing to see a rheumatologist was not worthwhile. I really like this woman, and I feel like she’s prompted a lot of positive changes in my life (I wouldn’t even know about AIP without her!). I’ve also spent a ton of money with her trying to get some relief…and my gut is torn between thinking she knows her stuff and is trying to heal me…or that she is just trying to sell me products. Any advice? I honestly can’t really afford to start this process over with someone else right now. Thanks so much for any insight–the AIP community is so amazing and so inspiring…it really is one of the silver linings of an immune system out of control.

    • Mickey Trescott says

      Hey NY Native! I am sorry to hear of your experience with this functional doctor. Unfortunately this is a common practice, as some (but certainly not all!) alternative practitioners try to make up the income they lose from spending more time with patients through selling products and programs. It sounds like a lot of her recommendations have rightly brought up some red flags, and you have a difficult decision to make. I’m not one to tell folks to fire their doctors, but especially the advice to not follow up with a rheumatologist for your medical needs strikes me as irresponsible. I’d consider searching for one of our AIP Certified Coaches to work with in conjunction with your rheumy, you can find a directory here – Wishing you luck!

  • Sibylle says

    can you comment on how to proceed with the AIP when on meds? I am expecting to get my PMR diagnosis in a few days (just to get the blood work to confirm the clinical diagnosis) and then I would be given corticosteroids such as Prednisone – according to what I have read I am supposed to feel better very quickly.
    As I am only 41 I don’t want to take Prednisone off and on for the rest of my life but want to change my diet to support the healing.
    My question now is, if i start the AIP now, how can I know what foods are bad for me if I will be on Prednisone at the same time? Should you be able to feel a difference when eating trigger foods even on meds?
    Thanks for your help!!

    • Mickey Trescott says

      Hey S! Unfortunately, we aren’t medical practitioners and can’t advise you on the route to take with your medication. It is very common though, for folks to work with their doctors for their medical needs in conjunction to trying some diet and lifestyle changes. My advice would be to work carefully with them for assessment if your medication needs change. Sometimes people try and find relief from symptoms while fully medicated and in the elimination phase, before working with their medical team to wean off of anything that their doctors think is possible. Hope it helps!

  • Julie says


    the difficulty i have with this diet is that i dont eat meat. there are soooo many meat based recipes. any help for those of us who are not carnivores??


    • Mickey Trescott says

      Hey Julie! Actually, we don’t recommend trying this elimination diet without eating meat. Not that it can’t be done, but I recommend working with a nutritionist to help modify for your needs. As-written there is not enough protein for a vegetarian or vegan. Hope it helps!

  • Ken says

    I was in the bookstore yesterday and saw the book on the shelf while sitting/talking with my wife. “Another book…” I sighed. But, I was bored and picked it up and gave it a look. Two things came became apparent: 1) The book wants to help me do what I’ve been trying to do for the last 3 years, and 2) I found myself agreeing with all points of the “Manifesto.” I bought the book.

    I’ve been suffering from some kind of autoimmune disorder for over 3 years. I was first afflicted when I was 49 years old. I had then recently dropped nearly 60 lbs with over 600 minutes of cardio per month and a high protein lean diet (with protein supplements). I was motivated to to do this after watching autoimmune diseases ( Psoriatic, RA, and Osteo) slowly kill my mother over the span of 3 decades. Combined with diabetes and hypertension, the results were devastating. Actually the treatments (Methotrexate, Embrel, Prednesone, etc.) did most of the killing leaving her immune system crippled. It makes me wince to think about it, and it ended painfully. This motivated me to “get in shape.” Unfortunately the high concentrations of whey protein that I was taking may have triggered my AI response. Three years after her death, I find myself slowly being dragged down by this dreaded condition. I saw doctors, who just wanted to apply a once size fits all protocol – “Wanna try some Humira?” “You need methotrexate.” But, after what I saw with my mother before me, I wasn’t buying it. I knew that symptoms often followed what I ate. Also, like my mother I had severe allergies. One of my sisters had food allergies ( cow’s milk and strawberries).

    And, I remembered that 6 years before, I suddenly was no longer able to eat oatmeal (uncomfortable and gross consequences the next day). Something was going on, but the doctors were of no help. I paid an “off the grid” doctor nearly $10,000 for his program with included punitively costly supplements,and his protocol required supplemental hormones. I stopped short of that. I couldn’t commit to something that had potentially irreversible consequences.

    I was convinced the key was tied to airborne allergies and food allergies and intolerances. I finally addressed the airborne allergies with much improvement (helped the fatigue). But, figuring out the food has been very difficult. I’ve made some progress, but am not healthy enough to become active. I’ve identified certain foods that I try to avoid when I can ( unprocessed cow’s milk, black pepper, etc.). Sometimes something will get a hold of me and hurt me (“pain popers” in my muscles or joint pain or plain ol’ fatigue). That has been the real challenge, because food reactions are hard to track because of all the variables involved.

    Your manifesto suggests to me that your book can help me with my mission. I pray that it does. This AI disorder has impacted me so negatively. The disease is invisible, no one can see it. You suffer in silence…all alone. It’s very depressing. I’m coping, but I want to do better.

    • Angie Alt says

      We are glad you found the book, Ken & we are wishing you wellness w/ the journey. We believe in empowerment as the first thing every autoimmune patient needs & hope the book offers you some guidance in getting there.

  • Joe says

    My father has ANCA Vasculitis, Wegener’s Granulomatosis with positive proteinase 3 antibodies. It typically affects the eyes, lungs, and kidneys. So far it has only manifested in his eyes and kidneys putting him in stage 4 kidney disease. Would this diet be appropriate for him given the restrictions that need to be made for someone with poor kidney function? Is there a modified version for someone that needs special attention to their kidneys? Thank you for your help!

    • Angie Alt says

      Considering your father’s kidney function I think it would be best to work w/ a practitioner who has some medical background while trying to implement AIP. While AIP might help him some & is not meant to be protein heavy, there might need to be some adjustment to protein intake considering. I would go to our AIP Certified Coach site ( & search for registered dieticians we’ve trained in AIP that might be able to work w/ you. Most of them work w/ patients virtually, so they do not necessarily need to be in your area.

  • LInda says

    Hi, I have been eating two brazilia nuts daily to get my selenium needs met, but I noticed on the list they are are not allowed on the diet. I hate having to take another pill as I already take enough (zinc, magnesium, gluthione, vit c, d, e, ). Thoughts.

    • Angie Alt says

      If you are following through w/ all other eliminations & this is the only thing left, I might try eliminating them, even for just a week or two, & try to ascertain if they may be contributing to symptoms. If not, you could add them back in. That said, seafood is also a great source of selenium.

    • Mickey Trescott says

      Hi Linda! There are other foods high in selenium – seafood, for example!

  • Sister says

    Hello! Is it possible to get well from a Candida infection joined with Hashimoto using the AIP? Or do I have to do a Candida Diet? Many Candida friendly foods are not Hashimoto freindly, so I am kind of confused as to how to proceed. Do you have any thoughts about that?

    • Angie Alt says

      Hi Sister-
      First, I would make sure that you have a true candida diagnosis. Many people assume this is what is happening w/out proper testing & diagnosis. If you do have candida it may be worthwhile to have it treated properly, w/ herbal or conventional anti-microbials first. There are sometimes underlying issues that cannot be addressed w/ diet alone. Alternatively, you could try AIP & see if the symptoms you attribute to candida resolve. If they do not, you could then take the testing & diagnosis step & see if treatment is required beyond diet. Hope that helps!

  • Gee says

    I love what you say about balance – it is so easy to get misdirected by not looking at our whole selves! I also appreciate the concept of nutrition over supplements but I have had gastric bypass surgery and I’ve been told that the multi-vitamin is a lifelong supplement. Are there any supplements that can cause problems as folks begin an elimination diet?

    • Mickey Trescott says

      Hi Gee! Thanks for the comment! Of course, if you have a medical issue (like a surgery) you may have different needs from the norm, and I do know that gastric bypass significantly alters digestion meaning you need to think about nutrition a little differently. Supplements can be an issue – here is an article I wrote on the topic:

  • Jeremy Barton says

    Hi! I am just now finding your website and blog. I am a 26 year old male and have severe Crohn’s disease. My condition has gradually gotten worse over the past 3 years. I have failed medication after medication and in the hospital 3 different times this year. Nothing seems to be working, and the doctors keep pumping me with more drugs. I feel like this is my only resort. I have no idea where to start in this process.

    • Mickey Trescott says

      Hey Jeremy! I’m so sorry to hear about your struggle with Crohns, and I hope you find some healing soon! The good news is that there is medical research showing that AIP can work for IBD, check out the first study here:

      I also recommend checking out Jaime Hartman’s blog, she also has Crohn’s and is a great IBD-specific resource (and AIP coach, if you are looking for one!):

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