Episode 53: Elimination, Core & Modified – Phase 2 of the Autoimmune Protocol

For many people, the Elimination Phase is what comes to mind when they think about the Autoimmune Protocol—but it’s also the most misunderstood part. Conflicting food lists, outdated advice, and fear of restriction have left many people unsure how to approach elimination in a way that’s effective and sustainable. In this episode, Mickey clarifies what the Elimination Phase actually looks like today, following the 2024 update to the Autoimmune Protocol.

As part of the AIP Deep Dive series, this episode focuses on Phase 2 of the updated framework: the Elimination Phase. Mickey explains why elimination is meant to be temporary, how it fits into the larger AIP process, and how the introduction of Core AIP and Modified AIP makes the protocol more accessible without compromising its effectiveness.

This episode provides a clear, practical roadmap for navigating elimination with confidence—covering what to remove, what to include, how long to stay in this phase, and how to troubleshoot common challenges—so you can move forward without overwhelm or guesswork.

In this episode, you’ll learn:

1. What the AIP Elimination Phase is—and what it isn’t
2. Why elimination is a temporary learning phase, not a lifelong diet
3. How Core AIP and Modified AIP differ and why both exist
4. Which foods are avoided on Core AIP
5. Which foods are included on Modified AIP and why
6. What foods to focus on adding for nutrient density and healing
7. How long the Elimination Phase typically lasts
8. How to troubleshoot fatigue, cravings, digestive changes, and overwhelm
9. Practical meal planning and batch cooking strategies to make elimination easier

Resources:

1. AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and beginner resources.
2. AIP Certified Coach Program & Practitioner Directory – Advanced training for licensed healthcare providers and a worldwide directory to find AIP-trained support.

Episode Timeline:

00:00 – Introduction to the Elimination Phase and AIP updates

02:38 – What the Elimination Phase is—and isn’t

04:18 – Core AIP vs. Modified AIP explained

06:20 – Foods to avoid on Core AIP

11:05 – Foods included on Modified AIP

15:29 – Foods to include on both Core and Modified AIP

20:17 – How long to stay in the Elimination Phase

23:32 – Troubleshooting symptoms during elimination

27:57 – Meal planning and batch cooking strategies

32:18 – Wrap-up & AIP Foundation Series

You've set your foundation with the Transition Phase by tracking your

baseline symptoms, defining your "why", and preparing your kitchen.

Now comes the part most people think of when they hear AIP: The Elimination Phase.

The Elimination Phase is the most visible and most talked about part

of The Autoimmune Protocol, and for many years it's what most people

assumed was the entire thing.

But elimination is just one piece of a much bigger picture.

If you've ever searched for AIP food lists online, you've probably seen a

dozen different versions, some that don't match, some that contradict each

other, and some that make you wonder, wait, what on earth can I actually eat?

I get it!

For a long time, there was confusion about what the Elimination Phase really

meant, what to remove, how long to stay in elimination, and how to do it

without feeling deprived or overwhelmed.

That's why in 2024, The Autoimmune Protocol was fully updated and

clarified for the first time in over a decade, bringing together all of

the medical research, practitioner experience and lessons learned

from years of real world use.

Today I'm going to walk you through exactly what the Elimination Phase

looks like now, how long it lasts, how to choose between Core AIP and

Modified AIP, which foods to avoid, and which foods to focus on to include.

By the end of this episode, you'll have a clear, accurate, and sustainable

plan for your Elimination Phase.

No guesswork, no overwhelm, and no following the wrong plan.

Welcome back to the Autoimmune Wellness Podcast.

I'm your host, Mickey Trescott, and this is the next installment

in my AIP Deep Dive series.

In the last episode, we talked about the Transition Phase, how to prepare

for success with the Elimination Phase.

So if you haven't listened to that one yet, I recommend starting

there because a solid transition makes this part so much easier.

Today we're going to get into the heart of AIP, the Elimination Phase.

This is the period when you temporarily remove foods that are known to be

potential triggers for inflammation, gut permeability, or immune activation,

while emphasizing foods that are most nutrient dense and healing.

Now, I'm going to say this a lot today, it's not forever.

This is a learning process, which entails a short-term investment in understanding

what your body truly needs to thrive.

And as always, this podcast is not a substitute for medical care,

always check in with your healthcare provider before making any changes.

So let's start with what the Elimination Phase is not.

First, it's not a diet to follow forever.

Second, it's not a trend or a rigid set of rules.

And third, it's definitely not about deprivation.

The Elimination Phase is an evidence-based tool developed from what we know

about how the immune system interacts with food, the gut, and inflammation,

and supported by human research and people living with autoimmune disease.

The Elimination Phase is designed as a short term structured experiment

that helps calm inflammation, restore balance, and create a clear environment

so that you can later identify which foods support your best healing.

So, you're not removing foods to chase perfection, you're removing potential

food triggers so that you can observe your body's responses and learn from them.

The goal is not to stay in elimination forever, it's to use this time

to intentionally reduce symptoms, rebuild stability, and collect

information about your body that will guide your long-term approach.

I myself did this 15 years ago, and I'm still using the information that

I gleaned from that original process.

So if you've ever heard someone say that they have been on AIP for

years, that is a misunderstanding.

The Autoimmune Protocol is not meant to be lived in elimination.

It's meant to be moved through.

AIP is a framework, not a diet, and elimination is just one

step in a much larger process of understanding your body and supporting

it more effectively over time.

Now let's revisit one of the biggest updates to The Autoimmune

Protocol in more than a decade.

There are now two versions of the Elimination Phase,

Core AIP and Modified AIP.

And if you listen to the last Deep Dive episode, you'll remember that this

update came from many years of work drawing on data from medical research,

practitioner feedback, from the AIP Certified Coach community and the

real world experience of thousands of people living with autoimmune disease.

The goal of this update was simple, to make AIP more accessible,

sustainable, and adaptable without compromising its effectiveness.

And so here's what that means in practice.

Core AIP is the original, comprehensive version of the Elimination Phase.

The same one used in all of the published medical studies and

the foundation that built the AIP movement as we know it today.

It's still here, unchanged, because we know from both research and clinical

experience that it works extremely well.

Now Modified AIP, introduced in 2024, is a newer, more flexible option

informed by everything we've learned since those very early studies.

It was developed in collaboration with practitioners who saw

firsthand what was helping their clients and patients succeed, and

what sometimes got in the way.

This new version is designed for people who need a less restrictive,

more affordable, or more sustainable starting point, while still focusing

on the key foods most likely to influence autoimmune symptoms.

And if you are still on the fence, this is the version that I recommend

most people start with today.

Both versions share the same foundation and the same goal.

They help you lower inflammation, identify food triggers, and create

a long-term way of eating that supports your body's unique needs.

In the next part of this episode, I'll walk you through Core AIP, the

complete food lists, what to avoid, what to include, and then highlight

exactly how Modified AIP differs.

Alright, so let's start with the foods to avoid on Core AIP.

These are foods that research and clinical experience suggest may

contribute to inflammation, immune activation, or changes in gut health

in people with autoimmune disease.

Now, always remember that this phase is temporary.

Every food you remove now will be reintroduced later, one-at-a-time, so that

you can see how your body truly responds.

So here's the complete list of foods to avoid on Core AIP.

First, grains and gluten containing foods.

All grains are removed during this phase, including barley,

corn, millet, oats, rice, rye, sorghum, spelt, teff, and wheat.

All varieties, including einkorn and semolina.

And this also includes gluten-containing foods like bulgar, farro,

rye, and wheat-based products.

Sometimes it's hard to get down to the nitty gritty, really if it

comes from a grain, it's excluded.

Okay.

Grains are excluded because their proteins, especially gluten and similar

compounds, can stimulate immune activity or irritate the gut lining in people

who are sensitive, which is very common for people with autoimmune conditions.

Next, on Core AIP, we remove pseudo-grains and grain-like seeds.

This includes amaranth, buckwheat, chia, and quinoa.

They are technically seeds but behave like grains in the body

and have similar immune effects.

Dairy.

All dairy products, milk, cheese, cream, yogurt, kefir, butter, and any foods

containing dairy proteins are eliminated.

Dairy proteins themselves such as casein and whey can be

inflammatory and may impact gut permeability or immune tolerance.

Eggs from any species are also removed.

Egg whites, in particular, are common triggers due to their protein structure.

Legumes.

This includes all beans, lentils, peas, soy, peanuts, and soy-based foods like

tofu, tempeh, soy sauce, and edamame.

While there are nutritious for some people, legumes have compounds

that some people find irritating or that they're sensitive to.

Nighshades and related ingredients.

So this is going to be your tomatoes, potatoes, peppers, both sweet

and hot, eggplant, goji berries.

These are all members of the nightshade family.

We remove them along with any spices made from them, such as

paprika, chili powder, cayenne.

Nightshades can sometimes contribute to joint pain, inflammation,

or digestive upset, in people who have autoimmune conditions.

Processed vegetable oils.

Canola, corn, cotton seed, grape seed, peanut, safflower, sunflower, and soybean

are removed during the Elimination Phase.

Nuts and nut oils.

So all nuts including almonds, cashews, walnuts, pecans, pistachios

and others along with nut butters and flours are eliminated.

While nutrient-dense, nuts can be allergenic and

difficult to digest for some.

Seeds and seed based spices.

This includes chia, flax, sesame, sunflower, poppy, mustard, and

other seed-derived foods, along with spices made from seeds like cumin,

coriander, nutmeg, fennel, and pepper.

Seeds can act as immune stimulants in certain people.

Non-nutritive sweeteners and sugar alcohols.

Stevia, aspartame, sucralose, saccharin, xylitol, erythritol,

and manitol are excluded.

Processed food additives and chemicals.

So we avoid artificial colors, flavors, preservatives, and gums like

carrageenan, guar gum, lecithin, xanthan gum, and hydrolyzed vegetable protein.

These ingredients are common irritants and can disrupt gut balance.

And then lastly, alcohol.

Beer, wine, liquor, mead, cider, and other alcoholic drinks are

also excluded during elimination.

Alcohol can increase gut permeability and affect immune function and

be problematic for people who are going through this phase.

So I know this is a long list of foods to avoid on Core AIP, but remember.

This is not forever, each of these foods will be tested later, one-at-a-time

during the Reintroduction Phase.

And while this list focuses on what to remove, what makes AIP work isn't just the

subtraction, it's what you add back in.

Deeply nourishing foods that help your body repair, regulate and thrive.

If you'd like a printable version of both the Core AIP and Modified

AIP food lists, you can download them for free at my website,

theautoimmuneprotocol.com/foundations, or check the link in the show notes.

Now that you know which foods are eliminated in Core AIP, let's talk about

Modified AIP, the newer, more accessible version of the Elimination Phase.

Modified AIP keeps the same foundation as Core AIP, lowering

inflammation, supporting the gut, and improving immune balance, but

it builds on what we've learned from years of research, practitioner

feedback, and real world experience.

It's again, based on those same principles, but designed to make the

process more sustainable for people who need a flexible, affordable,

and approachable way to begin.

Think of Modified AIP as Core AIP plus a few carefully selected additions.

Food that both research and clinical experience show are well tolerated by a

lot of people in the autoimmune community.

Here is what's different on Modified AIP.

Modified AIP includes rice, all kinds.

So rice is excluded on Core AIP, but it is included in Modified.

This includes white, brown, wild, and other rice varieties, because they are

generally well tolerated and provide an easy to digest source of carbohydrates.

So for many people, including rice helps maintain their energy, stabilize blood

sugar, and make meals simpler and more satisfying, not to mention affordable.

Next, legumes.

So we include legumes, except for peanuts and soy, in Modified AIP, all of them.

Peanuts and soy because they are among the most common allergenic

and immune reactive foods.

Now, other legumes like lentils, chickpeas, black beans, and kidney

beans, these are very nutrient dense sources of fiber, iron, and

plant-based protein that a lot of people tolerate well, when properly cooked.

Now, of course, there are people out there for whom legumes don't really

work for, but if they do work for you, they can be a very affordable and

nutrient dense source of your meals.

Next we have ghee, which is clarified butter.

And ghee is included on Modified AIP because it contains

almost no milk proteins.

That's the part of the dairy that is most likely to trigger immune activity,

and it also retains beneficial fats and fat soluble vitamins like A, D, and K2.

Next, we include whole seeds and seed-based spices on Modified AIP.

So seeds and their derived spices like cumin, coriander, mustard,

sesame, flax, sunflower, and pumpkin are allowed on Modified AIP.

They add flavor, texture, and valuable nutrients, and most people

tolerate them without an issue.

We also include pseudo-grains.

Buckwheat, quinoa, and amaranth are included on Modified AIP.

Now, these technically aren't grains, they're actually seeds, but especially

when soaked and cooked properly, they provide gentle carbohydrates,

fiber and minerals that support gut health and sustainability.

Not to mention they are pretty affordable.

So with those exceptions, everything else remains the same

as Core AIP during elimination.

We remove eggs, dairy, besides ghee, nuts, nightshades, alcohol and additives.

So while Core AIP remains the most comprehensive and research tested version

of the Elimination Phase, Modified AIP builds on that foundation with a

few thoughtful updates that make it easier to sustain an everyday life.

Both versions share the same goal: to calm inflammation, support immune

regulation, and help you identify which foods truly support your health.

The difference lies in how comprehensive your elimination

needs to be and what level of structure helps you stay consistent.

And remember, these additions don't replace nutrient dense foods of Core

AIP, they are included alongside them.

So both versions are grounded in whole unprocessed, deeply nourishing foods that

form the core of The Autoimmune Protocol.

And if you'd like to see these Core and Modified food lists side by side, which is

a lot easier for comparison, I've created printable versions to make it simple.

Just go to theautoimmuneprotocol.com/foundations

or find the link in the show notes.

Let's talk about the part everybody looks forward to, which is the foods you can

eat, and the foods that are actually extra nutrient dense that we're going to

want to be adding in a lot of quantity when we're in the Elimination Phase.

So we are really looking for nutrient density and variety.

These are the foods that help repair the gut, regulate the immune

system, and give your body the raw materials it needs to heal.

Here are the foods that we are looking to include no matter whether

you're on Core AIP or Modified AIP.

First, animal proteins and seafood.

So all high-quality meats in seafood are encouraged.

This is going to include beef, lamb, pork, poultry, game,

fish, shellfish, you name it.

Whenever possible, try to get the best quality you can, but also remember that

it is not required to do grass-fed, pasture-raised or wild-caught sources

in order to successfully experience progress on The Autoimmune Protocol.

These proteins provide amino acids and iron and zinc, really high-quality

nutrients that support immune balance and tissue repair and they should

be a cornerstone of your approach.

Now, this category is one that not everyone is going to opt into and that's

totally fine, but organ meats and offal are some of the most affordable and

nutrient-dense ingredients you can use.

They include liver, heart, kidney, and tongue, and even a few servings

per week can dramatically improve nutrient intake, especially for things

like vitamin A, B12, and folate.

I personally am not the biggest fan of the flavor of liver, but I still cook a

batch once a month, store it into four portion-size containers in my freezer,

and then I eat a portion every one or two weeks, because I notice a major difference

in my energy levels and my skin, and in my nutrient status when I don't have it.

I make that a part of my routine even way since AIP.

Next, bone broth and collagen-rich foods.

You can make your broth at home, you can buy it at the store, but

these are really great sources of gelatin and collagen, which support

connective tissue and gut health.

They're rich and amino acids like glycine and proline, and they

help maintain that gut lining.

They're also great for your skin and your hair.

Next we have seafood, fish, and shellfish of all kinds are encouraged and especially

we like the cold-water, fatty fish like salmon, sardines, and mackerel.

Shout out to the little fish, they do a lot of work, they're very affordable, I

like to keep tins of them in my pantry at all times because they are so rich in

Omega-3 fats, which have a well-documented anti-inflammatory benefit to us.

Vegetables, and almost all vegetables are included except those nightshades.

Aim for a wide range of colors and textures.

Really go with what you like, but make sure you are eating a ton of vegetables.

Leafy greens, cruciferous vegetables, root vegetables, squashes,

onions, leeks, beets and carrots.

The greater your variety, the broader your nutrient coverage.

Fruit.

Fruit is allowed on The Autoimmune Protocol in all phases.

People get confused about this sometimes, and they like to layer sugar-free diets

with AIP, but fruit has always been included in The Autoimmune Protocol.

Focus on options like berries and apples and citrus.

Really anything you like, anything that's seasonal.

Fruit is really high in fiber, in nutrients and antioxidants, and you want

to make sure that you're eating some.

Healthy fats.

AIP welcomes nourishing fats such as avocado, olive, coconut, and even animal

fats like tallow and lard, duck fat.

These fats help with nutrient absorption, hormone production, and satiety.

Fermented foods.

Naturally fermented foods that haven't been pasteurized, so sauerkraut, fermented

vegetables, coconut yogurt, kombucha.

These all support a healthy gut microbiome and digestion.

Herbs and non-seed spices.

So we like to include ample amounts of fresh herbs and non-seed spices like

basil, cilantro, parsley, rosemary, thyme, oregano, garlic, turmeric, and ginger.

They add tons of flavor and phytonutrients.

We want to make sure we're eating lots of them while in the Elimination

Phase and honestly, beyond.

So when you focus on inclusion and variety, the Elimination Phase

feels abundant, not restrictive.

Every meal becomes an opportunity to nourish your body deeply and learn

what truly supports your health.

And guess what?

These are foods that are healthy for everyone.

So learning how to get them into your eating routine is going to help

you stay healthy for the long run.

So how long, exactly, should you stay in the Elimination Phase?

In most cases, 30 to 90 days is going to be the sweet spot.

That window gives your body enough time to calm inflammation, restore

balance, and start showing measurable improvement, but it's also short

enough to keep the process sustainable.

The Elimination Phase is not about staying there indefinitely,

it's about gathering information.

For most people, somewhere in that one to three month range, the immune

system begins to settle down, the gut has a chance to repair and regenerate,

and early progress becomes visible.

This process is going to look different for everyone.

You might notice your digestion improving, your sleep getting deeper,

your energy stabilizing before your pain or your fatigue shift.

Some symptoms change quickly, others take more time.

And what matters the most is that you are noticing that change.

So if you begin to see steady improvement before you reach that 90 days.

That's great!

It usually means that you're ready to start planning your reintroductions.

But if your progress is slower, or if your symptoms fluctuate, it's okay to

stay in elimination a little bit longer.

The key is to stay engaged with the process, not stuck in it.

So use the tools that you built during your Transition Phase.

Track your symptoms, reflect weekly on your energy and your mood,

and look for patterns over time.

That being said, if you've been following the Elimination Phase for more than

three months, you haven't seen noticeable change, it's time to pause and reassess.

So long-term elimination isn't the answer.

In fact, staying too long in this phase can limit variety, nutrient

intake, and your quality of life.

If your progress has plateaued, here are a few ways to

troubleshoot before moving forward.

First, review your compliance, so even small exposures can muddy the picture.

Revisit your food lists and simplify if needed.

Second, assess the nutrient density.

Are you eating enough?

Are your meals diverse?

Are they colorful?

Are you undereating or are you eating a lack of variety?

Sometimes that can stall progress.

Next, check your lifestyle factors.

Now, we haven't done a episode on this yet, but it is coming soon.

But sleep, stress, movement and connection all play a huge role in immune regulation.

If one of those is off balance, diet alone might not be getting you the

mileage that you're looking for.

And then lastly, you might need to seek professional support, and at the three

month mark , if nothing has changed, this is usually the area that you should go.

An AIP Certified Coach or healthcare provider can help you identify things

that are underlying, that you're just not able to work through on your own.

Remember, the Elimination Phase is meant to serve you but not define you.

It's a temporary strategic thing that you are doing to help you learn from your

body and move forward with more clarity.

Sometimes you need a little bit of help to figure out those details.

So whether your Elimination Phase lasts one month or three, the most important

thing is that it feels purposeful, and that you notice measurable changes before

moving on to the Reintroduction Phase.

Next we're going to talk about troubleshooting the first few weeks

of the Elimination Phase, because this is where most people hit

some of their biggest challenges.

Even when you've planned well, the early days can feel bumpy.

You're changing what and how you eat.

Your digestion is adjusting, your energy might fluctuate, and you're

suddenly paying close attention to everything you put on your plate.

It's a lot of change all at once, and that can bring both

physical and emotional shifts.

Here are some of the most common things people experience early

on and what to do about them.

First, if you feel more tired than usual.

This is one of the most common early symptoms, as your body adjusts to a

different mix of macronutrients, often fewer processed carbs and more whole

foods, you might notice temporary fatigue.

Make sure you're eating enough calories, especially from healthy

fats and starchy vegetables like sweet potatoes, plantains or winter squash.

Undereating or skipping carbs too drastically can slow

recovery and make fatigue worse.

If your digestion changes, bloating, gas, or changes in bowel habits are

normal as your microbiome adapts.

Remember, your bacteria are shifting to accommodate a new food environment.

Focus on variety in your vegetables.

Include some fermented foods like sauerkraut or coconut yogurt,

and remember to stay hydrated.

Bone broth can also be soothing as your digestion stabilizes.

And I just want to add a little note that, there are some digestive changes

that are in adjustment while you're in transition to the Elimination Phase.

And then there are digestive issues that signal that you might need to

seek help from a healthcare provider.

So if you are definitely experiencing something new and persistent,

don't hesitate to get checked out.

Next, when cravings hit.

So cravings don't always mean that you lack willpower.

They actually can signal that your blood sugar is unstable or

that you are adjusting emotionally to a different way of eating.

Adding a little more carbohydrates from fruit or root vegetables, making sure

you're not skipping meals, and making sure to find AIP-friendly comfort foods

that feel nourishing can be helpful.

And if you miss the emotional comfort of old foods, that's totally normal.

Try replacing the ritual, like a warm drink or a cozy routine after dinner

instead of just the food itself.

Next you could be feeling really overwhelmed in the kitchen.

Cooking this much can feel like a full-time job at first, and my advice

is to simplify wherever possible.

Choose a few go-to meals you can repeat often, rely on batch cooking,

and use convenience items like frozen veggies, pre-chopped produce.

Remember, this phase is temporary, the skills you build now will

make the future eating easier.

Next, if you feel emotionally off or discouraged when your food changes, so

do your routines and your biochemistry.

Hormones, blood sugar and gut- brain communication are all adjusting.

If you feel emotional, it's not a sign you're failing.

It's a sign that you are changing.

So this is a time to dig in, lean on your support network, stay connected to your

"why", and keep your journal or tracker to see your progress unfold over time.

Now lastly, if your symptoms seem worse before they get better, this can happen

in the first few weeks, although there is no such thing as a "detox phase" with AIP.

If you're feeling measurably worse, that's a sign that you might need to seek help.

Sometimes though, when inflammation starts to shift, symptoms

fluctuate before they stabilize.

So as long as things are trending in the right direction after a few weeks,

that's usually a part of the process.

But if your symptoms do worsen significantly or new ones appear, pause

and seek guidance from your healthcare providers or an AIP Certified Coach.

They are trained to help identify whether something needs adjusting.

These first few weeks in the Elimination Phase are a learning

curve, but they're also a time when you build the confidence and systems

that carry you through the rest of your time on The Autoimmune Protocol.

So when in doubt, slow down.

Focus on consistency rather than perfection.

And remember, your body is adapting to a new normal.

Change takes time, and you're doing exactly what you're meant to creating

the space for healing to begin.

If there's one skill that can make or break your success during the

Elimination Phase, it's meal prep.

Most people don't struggle with AIP because they're unmotivated, they

struggle because they're hungry, tired, and out of time when it's time to eat.

That's where meal planning and batch cooking come in.

They take the pressure off, remove decision fatigue and make it possible

to nourish yourself consistently, even when life feels busy.

Here are my best strategies for making this work.

First, start with a plan.

Pick three to five meals you know you'll actually enjoy and

repeat them through the week.

You don't need endless variety.

You need reliability.

Once those meals feel second nature, you can add more diversity.

Two, implement one or two batch-cooking sessions per week.

For most people, like myself, Sunday and Wednesday work well, but

your schedule may differ, so just pick two days that work for you.

Use that time to roast some vegetables, cook a few proteins, and prepare starches

like sweet potatoes, rice, or plantains.

Two focused hours can save you 10 later.

And I'm not just saying that I have actually done the math and cooked

in my kitchen to figure it out.

Three, cook once, eat multiple times.

Double your recipes so you have leftovers for lunches or for quick dinners.

Soups, stews, and sheet pan meals reheat beautifully and make AIP feel effortless.

Four, stock your freezer.

Freeze portions of broth, cooked proteins or sauces so that you

always have a backup plan on the nights when cooking feels impossible.

Five.

Keep a flavor toolkit.

Prepping a few sauces or dressings like a coconut ginger sauce and herbed olive

oil, or a simple AIP pesto can make the same ingredients feel brand new.

Six, use your tools wisely.

So if you have a slow cooker, an Instant Pot, or an air fryer, which

none of those are required to do AIP by the way, but they can make certain

aspects of batch cooking easier.

Let them do the work while you focus on other things.

One of my favorite things to do is start a batch of broth and walk away for the

rest of the day, allow my Instant Pot to cook it up, and then just be there

to strain it at the end of the day.

Seven, embrace shortcuts.

Frozen vegetables, pre-chopped produce, canned fish store-bought AIP sauces.

These are not cheating, you guys.

They are smart tools that keep you on track.

When you plan and prep this way, AIP stops feeling like a full-time

job and starts feeling like a rhythm that you can totally get into.

You spend less time worrying about what to eat and more time

noticing how much better you feel.

So what does this actually look like in real life?

Here's an example of what a simple week of AIP meals might look like

once you've done a little prep.

At the start of the week, you've batched cooked some basics, maybe a

tray of roasted vegetables, a pot of soup, some ground beef or shredded

chicken, and a starch like rice if you're on Modified AIP or roasted sweet

potatoes if you're doing Core AIP.

You've also prepped a quick sauce or dressing like an herbed

olive oil or a coconut-lime blend to use in your meals all week.

Breakfast might look like a bowl of leftover veggies and protein reheated in

bone broth, topped with an avocado or a breakfast hash with greens and plantains.

Lunches might be leftovers from dinner.

This is what I do all the time.

Soups, stews, or proteins served over rice or roasted vegetables,

and then your dinners can rotate through a few templates.

A sheet pan of salmon, root vegetables, and a drizzle of olive oil.

A slow cooker stew with salmon, broth and greens.

Ground beef sauteed with cabbage, onions, and a splash of coconut aminos.

If you're on Modified AIP, you might add a side of lentils or a scoop

of quinoa, or a sprinkle of sesame seeds for some variety and texture.

And snacks are simple, fruit with coconut butter, leftover protein,

or broth with a pinch of salt.

By the end of the week, you'll have mixed and matched these ingredients into

several completely different meals without cooking them from scratch every night.

That's the real magic of meal prep.

It gives you the freedom inside a structure that supports healing.

You're not stuck in the kitchen, you're setting yourself up to succeed.

Let's recap what we covered today.

The Elimination Phase is the heart of The Autoimmune Protocol,

but it's not the whole story.

It's a temporary, structured process designed to calm inflammation, bring

your body back into balance, and help you identify your personal food triggers.

Today you learned that there are now two versions of AIP

elimination to choose from.

Core AIP, the original, comprehensive version used in all the published medical

studies, and Modified AIP, the updated, more flexible approach based on what

we've learned from research and many years of practitioner experience, designed

to be more accessible, affordable, and sustainable, while keeping the same

foundation of nutrient-dense whole foods.

Whichever version you choose, the goal is the same: to reduce inflammation,

understand your body signals, and discover your least restrictive, most

nourishing diet for the long term.

We also talked about how to make the Elimination Phase work in real

life, how to troubleshoot the first few weeks, how to manage cravings or

fatigue, and use meal prep and batch cooking to make consistency easier.

Remember, your success doesn't depend on perfection.

It comes from systems, planning and self-compassion.

And if you ever feel overwhelmed, come back to the basics.

Simple meals built from protein, vegetables, and healthy fats.

It really can be that straightforward.

If this episode helped you make sense of the Elimination Phase, be sure

to subscribe so you don't miss the next Deep Dive where we'll cover the

Reintroduction Phase, the step most people skip, and the one that is going

to make all of your hard work pay off.

And if you'd like some extra tools to help you get started, you can download

my free printable Core and Modified AIP Food lists, done-for-you meal

plans, and reintroduction charts at theautoimmuneprotocol.com/foundations,

or find the link in the show notes.

Thank you so much for joining me today, and remember, the Elimination

Phase is temporary, but what you learn from it can last a lifetime.

I'll see you next time.