Nutrient Density & Lifestyle Changes: Essential to All Phases of AIP

Below is the full transcript of Episode 55 of the Autoimmune Wellness Podcast.
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Title: Nutrient Density & Lifestyle Changes: Essential to All Phases of AIP | Deep Dive (Ep 055)

[00:00:00] Introduction: Factors to Apply in Every Phase of AIP

When most people first hear about The Autoimmune Protocol, they think it is all about what you can’t eat. An elimination plan focused entirely on food. And yes, food is incredibly powerful. What you put on your plate can calm inflammation, restore balance, and set the stage for deep healing.

But here’s the truth. Lasting progress with AIP requires more than just dietary change. There are two equally important factors that work hand in hand with the elimination and reintroduction process.

That is nutrient density, how we feed our bodies and lifestyle, so how we care for it. These are the steady, lifelong practices that are going to carry you through every phase of AIP, including transition, elimination, and reintroduction, and even beyond. They’re what help you move from simply removing triggers to actually rebuilding your health.

So in this episode, we’re going to explore both, why applying nutrient density is essential for repair and resilience, and how those lifestyle factors like changes in the areas of sleep, stress management, movement and connection can literally change the trajectory of your health journey with autoimmune disease.

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Welcome back to the Autoimmune Wellness Podcast. I’m your host, Mickey Trescott, and this is the fifth episode in our AIP Deep Dive series. If you’ve been following along, we’ve already covered the full structure of The Autoimmune Protocol, from transition to elimination and finally reintroduction. Now it’s time to talk about the two supporting pillars that make those phases truly work, nutrient density and lifestyle.

Here’s the thing, without them, AIP is like a stool missing two of its legs. It might stand for a while, but it can’t really support lasting healing. So today we’re diving into both; How nutrient density helps you with that repair and rebuild part of the protocol, and how lifestyle factors like sleep, stress management, movement and connection carry you through every phase of AIP.

And before we get started, just a quick reminder. This podcast is for informational and educational purposes only, and not intended as medical advice. Definitely consult your healthcare provider before making any changes to your diet or your treatment plan. Okay, let’s get to it.

[00:02:25] What Nutrient Density Actually Means

Now that you know AIP is more than just an elimination and reintroduction plan, let’s start with the concept that really ties the dietary piece together, nutrient density.

Nutrient density refers to how many nutrients, including vitamins, minerals, amino acids, essential fats and phytonutrients a food provides relative to its calorie content or energy density. In simple terms, it’s about getting the most nourishment for every bite you take. This idea is foundational to The Autoimmune Protocol. It’s what connects the entire dietary framework from the foods we remove to the ones we reintroduce to the way that we build our meals every single day.

We are using food strategically to supply the raw materials your body needs to function and heal, and here’s why that matters so much. Nutrients are what make healing possible. Every cell in your body depends on specific nutrients to carry out basic functions.

Vitamins, minerals, amino acids are required to build tissues, repair DNA, produce energy and regulate hormones. But when it comes to autoimmune disease, these nutrients take on an even bigger role. They help regulate immune activity and keep inflammation in check. For example, nutrients like vitamin A, D, zinc, and selenium, all play direct roles in modulating immune function, helping your body respond appropriately to threats without overreacting.

Omega-3 fats help us resolve inflammation. Iron, B vitamins and magnesium are essential for energy production and detoxification. Even small shortfalls in these nutrients can slow recovery or make symptoms worse, and unfortunately, nutrient deficiencies are extremely common among people with autoimmune disease.

Years of inflammation, digestive dysfunction, medication use, and stress can all interfere with nutrient absorption and increase the body’s overall demand for key vitamins and minerals. So it is not uncommon to see low levels of vitamin D, B12, zinc, iron, magnesium, and omega-3s in this group of people with autoimmune disease.

And raise your hand, I’m raising mine right now. If you’ve had deficiencies in any of these key nutrients. That’s why nutrient density isn’t just a “nice to have”. It’s a therapeutic strategy. It’s how we give the body what it needs to calm, inflammation, repair tissues, and rebuild the systems that have been under stress.

So no matter what phase of AIP you’re in, whether that is transitioning, elimination, or reintroducing, make nutrient density your constant focus. It’s the piece that ties everything together and keeps your body nourished every step of the process.

[00:05:07] Nutrient-Dense Foods to Include in All Phases of AIP

So what does it actually look like to focus on nutrient density in practice? Let’s start with animal proteins because they’re where some of the most concentrated nutrients come from. So beef, bison, lamb, poultry, these are very common. There are lots of other proteins that are , included on The Autoimmune Protocol. But they are rich in bioavailable iron, zinc, B vitamins that your body can easily absorb.

Fatty, cold-water fish such as salmon, sardines, and mackerel. They add Omega-3 fats, which are essential for resolving inflammation and supporting brain and immune health. Then we have another category of foods that not everyone is a fan of, and if that’s you, it’s totally okay. Organ meats, which are truly some of the most nutrient-packed foods you can eat. So liver, heart, and kidney, among many others, provide a powerhouse combination of iron, B vitamins, zinc, and preformed vitamin A.

These are nutrients that are vital for immune regulation and tissue repair. Even one or two servings a week can really make a huge difference in filling nutritional gaps. And I will say after 15 years of my original time on AIP, I am still eating liver pate monthly because it really makes me feel great.

Bone broth and collagen rich foods are another cornerstone of nutrient density on AIP. These foods provide amino acids like glycine, proline, and glutamine, which help repair the gut lining and support connective tissue throughout the body. Bone broth, gelatin and collagen peptides all count here. Their simple, soothing, and deeply restorative.

Of course we can’t talk about nutrient density without highlighting vegetables. Aim for as much color and variety as possible. Eat the rainbow! Leafy greens bring folate, magnesium, and calcium. Cruciferous vegetables like broccoli and kale support detoxification. Root vegetables offer carbohydrates and fiber for steady energy, and squashes and colorful produce deliver antioxidants and phytonutrients that help protect your cells from oxidative stress.

Fruits play a supportive role also. Berries, citrus, apples, and pomegranates bring vitamin C, polyphenols, and fiber, all of which support immune health and feed beneficial gut bacteria.

Then there are the healthy fats, which are absolutely essential for energy, hormone, balance, and absorbing fat soluble vitamins like A, D, E, and K. Think avocados, olive oil, coconut, and even animal fat like tallow, lard, and duck fat. Each provides a slightly different nutrient profile and set of fatty acids.

And finally, don’t overlook sea vegetables and shellfish, seaweed, oysters, mussels and clams are rich in trace minerals like iodine, zinc, and selenium, nutrients that are particularly important for thyroid function and healthy immune regulation. These are the small but mighty foods that often make a big difference for people.

And when you bring all of these foods together, the animal proteins, organ meats, broth, vegetables, fruits, healthy fats, and seafoods, you create a foundation that supports every system in your body. And the best part, these foods fit into every phase of AIP. Focusing on nutrient density is something that carries through from the very beginning of this process and can continue for the rest of your life.

[00:08:29] My Favorite Ways to Use Nutrient-Dense Foods

When people first hear about the concept of nutrient density, it can sound a little abstract, like something that happens on paper more than in a real kitchen. So I wanted to share a few of my favorite practical ways to build nutrient dense foods into my weekly meal plan. These are simple, doable routines that keep me stocked with nourishing options all week long without adding hours to my cooking schedule.

First, I like to make a batch of broth every other week. I simmer bones, herbs, and leftover vegetable scraps into a rich gelatinous broth. Then I freeze it in jars or silicone trays. Having broth ready to go means I can quickly make soups, stews or sauces that are packed with collagen and minerals, and it’s one of the easiest ways to add healing nutrients to almost any meal.

Next, I love adding fermented vegetables to my day. A spoonful with breakfast or stirred into a bowl of soup or stew, gives you a hit of probiotics and digestive enzymes that support gut health. I like to keep a few different jars in the fridge. An AIP-friendly sauerkraut kimchi or fermented carrots, and I rotate them depending on the season or what I’m eating.

For lunches, I like to keep things easy but deeply nourishing. I always stock tins of small, oily fish like sardines or mackerel. They’re full of Omega-3 fats, calcium, vitamin D, and they make the simplest protein addition to a colorful salad. I’ll throw them over a bed of greens with roasted vegetables, avocado, and a little drizzle of olive oil, lunch is ready to go.

Once a month I make a batch of liver pate, like I said before, portion it into small jars and freeze it. That way I can defrost a jar every week or two, spread it on plantain crackers, eat it with veggie sticks, or add a spoonful alongside breakfast. It’s such a simple way to include organ meats consistently without feeling like you’re cooking them all the time.

And if you’re struggling with a recipe here, I’m going to drop my favorite recipe in the show notes. It has hundreds of replies from members of the AIP community who have said that they didn’t think they’d like the flavor, but it totally works for them. So if you’re on the fence, I’ve got the recipe for you to try.

I also like to keep something fun and fizzy on hand, like kombucha or water kefir. These probiotic drinks make a great replacement for soda or alcohol, especially at gatherings. They give you that same celebratory, I’m having a special drink feeling, but with the bonus of beneficial microbes that support your gut. I’ll pour mine into a nice glass, maybe add a slice of fresh fruit or herbs, and it instantly feels special without the sugar crash or inflammation that can come with alcohol.

And finally, I make sure to include plenty of colorful plant foods, both fruits and vegetables. There’s so much power in eating just good old fashioned fruits and veggies. Those vibrant colors are not just beautiful, they represent a wide range of vitamins, minerals, and phytonutrients that help your body reduce inflammation and repair at the cellular level.

So a handful of berries with breakfast, some sliced citrus in the afternoon or roasted purple sweet potatoes and bright orange squash with dinner. All of these bring balance, fiber and antioxidants to your meals. And the more color and variety you include, the more you feed both your body and your microbiome.

And then lastly, I try to use fresh herbs as much as possible. So herbs like basil, cilantro, parsley, dill, and mint, they’re not just for flavor. They’re also packed with antioxidants and phytonutrients that support detoxification and immune health. I’ll blend them into salad dressings, sauces, pestos, or scatter them over cooked vegetables and meats for a burst of freshness. Using herbs generously makes your food taste really vibrant and helps boost nutrient density in a really simple and delicious way.

So all of these little habits don’t take much time, but they add up to make a big impact. By keeping a few nutrient-dense staples on hand, you’re setting yourself up for success through every phase of AIP. It becomes second nature to build your meals around the foods that heal rather than just avoiding the ones that don’t make you feel great.

[00:12:48] Four Lifestyle Factors to Apply in Every Phase of AIP

So you already know that food is only part of the picture. How you live, including how you sleep, move, manage stress, and connect with others determines how well your body can actually use those nutrients.

That’s why the lifestyle foundations of AIP are just as important as the dietary ones. They create the environment where healing can take place and where all of that good nutrition can do its work. So next we’re going to look at those foundations in more detail and how they fit into every phase of The Autoimmune Protocol.

[00:13:20] Lifestyle Factor Number 1: Sleep

We’re going to start with one of the most overlooked but powerful healing tools we have, sleep. Sleep is not just rest. It’s when your body does its deepest repair work. During sleep, your immune system recalibrates, your brain clears inflammation and your hormones balance.

Without enough high quality sleep, even the most nutrient-dense diet can’t do its job as effectively. For those of us with autoimmune disease, sleep is especially important. Chronic inflammation, pain and stress all interfere with our sleep. But poor sleep also feeds back into inflammation, creating a vicious cycle.

So the goal is not perfection. It’s creating conditions where your body can consistently get good rest. Here are a few tips that can make a big difference.

First, keep a regular rhythm. Go to bed, and wake up at the same time every day, even on weekends. Consistency is going to help regulate those hormonal cycles so that you are falling asleep and waking up at a similar time. It also helps regulate your hormones, your digestion, and your immune system.

Two, create a wind-down routine. About an hour before bed you can try dimming the lights, turning off screens and doing something calming, like reading or stretching. Maybe take a bath, whatever helps you get in the mood to go to bed.

Number three, you can optimize your sleep space, so keeping your bedroom cool, dark and quiet, maybe with blackout curtains, a white noise machine or an eye mask can help.

Number four is to get some light in the morning and then limit that blue light right before you go to bed. So in the morning it can be helpful to step outside and get some natural light. And then reducing screen time at night before you go to bed protects melatonin production.

Number five, eating to support sleep. So by avoiding blood sugar swings, you might be able to make it through the night without waking up. If you’re somebody who feels like you’re waking up in the middle of the night hungry, a small, balanced evening snack, including some fat and some protein might really help.

Number six is honoring your body’s needs. During flares or stressful times allow for more rest. Naps or earlier bedtimes aren’t setbacks. They are a part of your recovery.

So good sleep is one of the most underrated therapies in autoimmune disease. It’s free, it’s foundational, and it amplifies every other thing you’re doing to support your health. And if you are really struggling with sleep, I hope that I’ve given you some good tips here to get started troubleshooting.

[00:15:57] Lifestyle Factor Number 2: Stress-Management

Next, let’s talk about stress-management, one of the most personal pieces of the healing process. Stress affects every system in the body. It impacts digestion, hormone balance, sleep, and even immune regulation. Chronic stress keeps the body in that “fight” or “flight” state making it harder to calm inflammation and repair.

But here’s the thing, there is no one-size-fits-all stress management routine. What works for me might not work for you, and the goal isn’t to avoid stress completely, which is not realistic, but to build a rhythm that helps your body recover from it more easily. I like to use the identify, eliminate, and modify framework to work on this.

The first step is in identifying, and here you’re going to identify the biggest sources of stress in your life. Some of them are really obvious, like work deadlines, family conflicts, or financial worries. Others are sneaky like overcommitting, scrolling social media before bed or skipping meals. Once you see where your stress is really coming from, you can start to make intentional changes if that is in the plan for you.

Next is eliminate. So look for the stressors you can remove altogether. So it might mean saying no more often, simplifying your schedule or creating better boundaries around your time and energy. Even small eliminations can create big relief. And I say this also while acknowledging that there are absolutely many stressors that we cannot eliminate, but when you take a good look at that list of stressors, you might be surprised to find out what you are actually saying yes to that isn’t completely necessary.

And then number three, modify. For the stressors you can’t eliminate, because of course, some stress is just a part of life, we’re going to focus on modifying the response. So this might look like engaging in activities that help you feel restored in between, like deep breathing or meditation or hobbies. It might mean engaging in therapy. It might mean asking for help or consulting a friend instead of pushing through alone.

When you start to consistently identify, eliminate, and modify stressors, you’ll notice that your body becomes more resilient. You’ll recover faster from challenges, you’ll sleep more deeply and find it easier to maintain a stable energy and mood.

Now, stress-management is absolutely not a single habit. Some of you are probably going to get mad at me for not giving you a specific checklist of things to do, but it is a practice that you figure out what works for you and you use it for the rest of your life to help manage your stress levels. The more you do those practices, the more flexible and adaptable your nervous system becomes, which is one of the most powerful tools you have for managing autoimmune conditions.

[00:18:50] Lifestyle Factor Number 3: Movement

So the third foundation is movement. And this one can feel tricky, especially if you’re used to thinking that exercise is all-or-nothing. For many people with autoimmune disease, exercise has to be completely redefined. Now, for us, it’s not about meeting these fitness goals or burning calories. It’s about having energy, maintaining strength, and supporting our body’s ability to heal.

When we move, even gently, we are doing a lot more than just strengthening our muscles. We’re improving circulation, we’re regulating blood sugar, we’re supporting detoxification, and we’re reducing inflammation. Proper levels of movement also play a big role in calming the nervous system and improving mood to things that directly affect autoimmune activity.

But here’s something important to understand. Many people with autoimmune disease experience exercise intolerance, especially early on in recovery. I’ve definitely experienced this myself. Before I was diagnosed, I went from being highly active to feeling completely wiped out by what used to be a normal workout. Even a short jog or even a yoga class in the earliest stages of my recovery would leave me exhausted for days.

So trying to exercise and then experiencing an inability to recover or crash is absolutely not a sign of weakness. The body’s capacity to tolerate stress, including physical stress, can be limited when we are recovering from or have an autoimmune condition. Over time as inflammation lowers and nutrient reserves rebuild, sometimes you can regain that capacity, but it takes patience and it starts with respecting where your body is now. Not where it used to be.

The key is finding your sweet spot, that balance between underdoing it and overdoing it. Too little movement can leave you stiff and fatigued, but too much can spike stress hormones and trigger flares. The right amount feels energizing and supportive, not draining.

So here’s how to start finding that balance. One, start small. If you are in a flare or you’re rebuilding strength, begin with really gentle movement. Short walks, stretching or mobility work, even a few minutes a day, sometimes even breaking it out throughout the day makes a really big difference.

Two, prioritize consistency over intensity. Regular moderate movement supports healing far more effectively than sporadic high intensity exercise. Aim to move your body most days in a way that feels good and sustainable.

Three, mix it up. Walking, swimming, yoga, strength training, gardening. Each of these things offer a very different benefit and they’re attractive to different people for different reasons. Variety helps prevent burnout and supports multiple systems in the body. So try different things and see what works for you and try to rotate through them.

Number four, pay attention to feedback. Notice how your body feels afterwards. This is one of the biggest things when we talk about exercise for people with autoimmune conditions is, how are you recovering?

If movement leaves you refreshed and clearheaded, that’s your cue that this is good for you and to keep going. If it leads to fatigue, pain, or poor sleep, pull back. Healing is dynamic and your capacity for it will change over time.

Number five, build in recovery. Rest days are when your body integrates the benefits of all the movement you’ve been getting. Treat recovery as an essential part of your plan, not an optional extra or something that you only do when you run yourself into the ground.

Over time, movement becomes one of the clearest indicators of how your body is healing. It teaches you to tune in, to pace yourself and to celebrate progress that is rooted in strength and stability, not perfection or intensity.

[00:22:39] Lifestyle Factor Number 4: Connection

Now the last lifestyle foundation I want to talk about is connection. This might not seem as tangible as food or sleep or movement, but it is just as essential. Human beings are wired for connection, and it’s one of the ways that we regulate stress, strengthen our immune systems and find perspective when things get hard.

And for people living with autoimmune disease that support can make a huge difference in recovery. When I first got sick, I felt completely alone. None of my friends or my family understood what it was like to have energy disappear overnight or to navigate endless doctor appointments without answers.

I was 26 at the time, I was the first of my group to really start experiencing chronic illness, and no one could really relate to me. But when I started connecting with others who are going through similar things, people that I met online through the AIP community, that changed everything. Making those friendships gave me both practical and emotional support.

We could talk about what was working, what wasn’t, and how to stay consistent without being perfect. It reminded me that I wasn’t the only one rebuilding my health one step at a time. And that’s the power of connection. It helps regulate the nervous system, lowers those stress hormones, and gives you accountability and encouragement when things get hard. You don’t have to do this alone, and in fact, you might even be able to help someone else.

Building your support network doesn’t have to be complicated. You can start by first, reaching out to friends or family who are willing to listen, even if they don’t fully understand. Finding an online AIP or autoimmune community where you can share experiences, ask questions, and get encouragement. Connecting locally with a support group, a faith community, or a wellness group. Anywhere you can feel seen and understood.

Something really special happens as you heal and learn what works for you you gain the ability to give back. Supporting others who are just starting out can be incredibly meaningful. Whether that’s answering a question in an online group, sharing a recipe, or simply saying, yep, I’ve been there too. Your experience can become a source of hope for someone else.

Over time, connection becomes more than just receiving support. It becomes a way to build community, share what you’ve learned, and remind others that healing is possible. And honestly, it is a big part of why I do what I do. So thank you for being here.

[00:25:09] Integrating These Factors in Every Phase of AIP

When you take a step back and look at all of this, the nutrient-dense foods, the focus on sleep, stress management, movement and connection, you start to see how these pieces work together.

Each one supports the others. When you eat nutrient-rich foods, your body has the materials to repair and regulate the immune system. When you sleep and manage stress, your body can actually use those nutrients effectively. When you move and connect, you keep circulation, hormones and emotional balance in check.

But remember, this isn’t about being perfect or doing everything at once. Adding new habits should feel supportive, not overwhelming. The key is to start where you are most likely to see meaningful benefit. If you know you’re only getting five hours of sleep a night, definitely begin there. Focus on creating that consistent bedtime or a simple wind down routine. Or if you’ve been troubleshooting sleep for a long time and you’ve tried all the tips that I presented in this episode, you might elect to work with your healthcare provider or an AIP Certified Coach to troubleshoot your sleep.

If movement has been missing from your life, start with a short walk or gentle stretching. If stress-management is really the area where you feel the most hangup, trying to develop a way to manage your stress and build in some practices that help you feel balanced, might give you a stable foundation to make some of these other changes more doable for you.

So the goal is slow and steady layering. Adding one or two new practices at a time. Giving yourself space to adapt and celebrating small wins along the way. Healing is absolutely not a sprint. Believe me, I’ve tried and I failed miserably. It is an ongoing process of building resilience and balance.

And AIP was never meant to be something that you do in little fits and spurts, these foundations and the things that you learn from going through the whole process, even the nutrient density and the lifestyle, they are what carry you forward into the long-term maintenance. They’re what help you stay grounded when life shifts or symptoms fluctuate. So as you move forward, remember, healing isn’t just about removing what harms, it’s about consistently adding what helps. Every nutrient dense meal every night of good sleep, every deep breath, every moment of connection is going to add up over time, and those small, consistent efforts create that foundation for lasting wellness.

[00:27:35] Wrap Up and AIP Foundations Series

So let’s recap what we covered today. The Autoimmune Protocol works best when it’s supported by two essential pillars. Nutrient density, giving your body the raw materials it needs to repair and regulate the immune system, and lifestyle, creating the physical, mental, and emotional conditions that allow that healing to take root.

These two elements work together across every phase of AIP; transition, elimination, and reintroduction, and they continue to form the foundation for long-term maintenance.

If this episode helped you see how nutrient density and lifestyle fit into the bigger picture of AIP, be sure to subscribe so that you don’t miss the next Deep Dive where I will explore troubleshooting AIP; what to do if you are not seeing results, how to spot root causes, and when to seek that extra support.

And if you’d like extra tools to help you put these concepts into practice, be sure to check out the AIP Foundation Series at theautoimmuneprotocol.com/foundations. You’ll find free printable guides, checklists, and resources to support you through every phase of AIP, from first getting started to personalizing your long-term plan. I’ll see you next time.