The New Autoimmune Protocol with Mickey Trescott

If you've spent any time in the thyroid and autoimmune world, you've probably heard of the Autoimmune Protocol, or AIP. Maybe you've been curious about it. Maybe you've tried it. Maybe you've felt completely overwhelmed by the idea of eliminating so many foods, or worried that it sounds too restrictive, too complicated, or simply unsustainable for real life.

For many people, AIP has become one of those things that feels simultaneously hopeful and intimidating. I often hear from coaching clients who want to give it a try, but aren't sure how to approach it in a way that feels doable. 

I've also seen and experienced firsthand the results AIP can offer thyroid patients, which is why I am committed to educating my community about it. That's why I was so excited to sit down with Mickey Trescott for this episode of the Thyroid-Healthy Bites Podcast.

Mickey has helped grow AIP from a grassroots, patient-led movement into an evidence-backed and widely respected therapeutic approach. Her brand-new book, The New Autoimmune Protocol, is the first major update to AIP in over a decade, and this conversation brings a refreshing, nuanced, and sustainable perspective to the autoimmune nutrition conversation.

In Episode 99, we're talking about what's changed about AIP, why the protocol needed to evolve, and how people with autoimmune thyroid conditions like Hashimoto's and Graves' disease can approach this therapeutic tool in a more flexible, personalized, and empowering way.

Scroll down to listen on your favorite podcast platform, or watch the interview on YouTube.

_{^{Disclaimer: This information is for educational and inspirational purposes only. Always consult with your doctor or other qualified healthcare providers before making changes to your diet, health care, or exercise regimen. Disclosure: This post may contain affiliate links. If you make a purchase using these links, I may earn a small commission at no extra cost to you. Thank you for your support!}}

Podcast Links:

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What You'll Learn in This Episode

The Autoimmune Protocol has helped thousands of autoimmune patients reduce symptom burden, identify food triggers, and better understand how nutrition and lifestyle affect autoimmune disease. But over the years, the conversation around AIP has evolved. The patient community has contributed a ton of real-world experience, while the scientific community has followed with growing research to support it.

In this episode, Mickey and I discuss:

• Why AIP needed to evolve

• What the research says about AIP, especially for Thyroid Thrivers

• The biggest misconceptions about AIP

• Why AIP is not meant to be a forever diet

• The difference between Core AIP and Modified AIP

• The essential Transition Phase as a key to success

• Reintroductions and how to approach them successfully

• Common AIP pitfalls and mistakes

• How to approach AIP without triggering overwhelm or perfectionism

• Practical advice for AIP beginners who are curious but intimidated

Why This Conversation Matters for Thyroid Thrivers

As Thyroid Thrivers, many of us are navigating Hashimoto's, autoimmune symptoms, inflammation, digestive issues, fatigue, brain fog, and the frustrating reality that sometimes medication alone doesn't fully bridge the gap between surviving and truly thriving.

And while food isn't the only piece of the puzzle, it is one of the most powerful tools we have for gathering information about our bodies and supporting healing, well-being, and quality of life.

What I love about this updated conversation around AIP is that it moves away from rigid perfectionism and toward personalization, sustainability, and learning.

Because ultimately, AIP isn't about following the "perfect" diet forever. It's about understanding how food and lifestyle affect you, reducing symptom burden, and creating a more informed and intentional relationship with your health.

AIP may not be the right fit for everyone, but it's one of the most powerful tools in your Thrivers Toolkit, and one every Thyroid Thriver deserves to know about.

Three Key Takeaways from This Conversation

1. AIP is evolving—and that's a good thing.

One of the biggest themes throughout this conversation is that AIP has matured over the last decade. The original framework helped thousands of people, but many also struggled with staying stuck in elimination too long, feeling overwhelmed, or believing they had to do AIP perfectly to benefit from it.

The updated approach includes more flexibility, a clearer transition phase, and more realistic options that make AIP feel far more accessible and sustainable.

2. Reintroductions are where so much of the learning happens.

One of the easiest mistakes to make with AIP is treating the elimination phase as the finish line instead of an entry point to a personalized nutrition gold mine.

Mickey explains why thoughtful reintroductions matter so much, how to approach them with more confidence, and why the long-term goal is reintroducing foods vs. ongoing restriction.

3. The transition phase is the missing piece most people skip.

One of the most important updates in Mickey's new book is the addition of a structured transition phase. Honestly, this might be the thing that changes everything for people who've struggled with AIP in the past.

Most people treat AIP as a two-step process: eliminate, then reintroduce. But without a clear transition phase bridging the two, it's easy to get stuck, lose momentum, or feel like you failed when life gets in the way.

Mickey breaks down exactly what this phase looks like and why it makes the whole protocol more navigable—whether you're following Core AIP or the Modified version.

About Mickey Trescott

Mickey Trescott, MSc, is an author, nutrition professional, and co-founder of Autoimmune Wellness, where she has helped grow the Autoimmune Protocol (AIP) community from a small online movement into a widely recognized, research-supported approach for autoimmune disease management.

She has trained over a thousand practitioners in applying AIP in real-world settings and is the author of several influential books in the autoimmune nutrition space, including The Autoimmune Paleo Cookbook, The Autoimmune Wellness Handbook, and Nutrient-Dense Kitchen.

Her newest book, The New Autoimmune Protocol, is the first major update to AIP in over a decade and reflects a more modern, flexible, and sustainable approach to autoimmune healing.

• Get Mickey's new book: The New Autoimmune Protocol
• Learn more at The Autoimmune Protocol
• Download Mickey's Free AIP Foundations Series
• Follow Mickey on Instagram @MickeyTrescott

Final Thoughts

If AIP has ever felt too overwhelming to attempt, or too rigid to sustain, I hope this conversation shifts something for you. Mickey's approach is grounded, realistic, and genuinely encouraging, and her new book reflects a decade of real-world learning about what actually works for people with autoimmune conditions.

AIP is not meant to be a rigid, forever diet, and it's not about following a perfect protocol. It's about gathering information, building self-awareness, and finding a personalized approach to eating that actually supports your health and your life.

If you'd like to explore AIP with my support, The Thrivers Club is a wonderful place to do it, with AIP-friendly recipes, meal plans, and a community that truly gets it.

Cheering you on, 

P.S. You might also enjoy...

• What I Eat in A Day on the Autoimmune Protocol
• AIP 101: What It Is and Why It Works
• Browse my AIP Recipe Collection