The Autoimmune Wellness Podcast

Episode 80: From Flare to Flow — Emmitt Henderson III on Lupus, Identity, and Advocacy
Healing stories are often told once there’s a clear path—but autoimmune life is often lived in uncertainty, advocacy, and difficult decisions.
In this episode, Mickey talks with Emmitt Henderson III, lupus patient and founder of Male Lupus Warriors, about navigating life with a complex and often misunderstood condition. Emmitt shares his decades-long journey to diagnosis, his experience living with lupus as a man, and what it’s like to face stage four kidney failure while continuing to advocate for others.
This conversation offers perspective for anyone navigating uncertainty, advocating for themselves in the medical system, or learning how to keep showing up—even when the path forward isn’t clear.
In this episode, you’ll learn:
What it’s like to live with lupus and face complications like kidney failure
Why lupus is often misunderstood—especially in men
How delays in diagnosis can shape the autoimmune experience
What it means to advocate for yourself within the medical system
How Emmitt stays motivated while navigating serious health challenges
The role of community and representation in chronic illness
What to know about kidney donation and donor exchange programs
Why sharing your story can help others feel less alone
How to stay grounded and keep going during uncertain seasons

Resources:
Male Lupus Warriors Website
Emmitt's Email: [email protected]
Autoimmune Association – Advocacy and autoimmune disease support
Kidney Donation Screening

Episode Timeline:
00:00 – Introduction to Flare to Flow and living in uncertainty
01:15 – Meet Emmitt Henderson III
02:12 – Emmitt’s lupus diagnosis journey
05:08 – Navigating kidney failure and transplant uncertainty
06:29 – Advocacy and representation in autoimmune disease
08:11 – Understanding kidney donation and donor exchange
10:06 – Message for those struggling right now
11:12 – Male Lupus Warriors and community support
12:44 – Wrap-up and closing

Episode 79: Ask Mickey Anything — Your Biggest AIP Questions, Answered
If you’ve ever wondered whether you’re “doing AIP right,” you’re not alone.
From navigating the early days of elimination to troubleshooting plateaus, managing low energy, and figuring out how to make this work in real life—there are so many questions that come up along the way.
In this special Q&A episode of the Autoimmune Wellness Podcast, Mickey answers listener-submitted questions from across the community, covering both the practical and emotional sides of the Autoimmune Protocol.
She walks through common challenges like symptom flare-ups in the first few weeks, what to do if you’re not seeing results, how to handle reintroductions without fear, and how to make AIP sustainable long term. She also dives into bigger-picture topics like personalization, research, and the future of autoimmune care.
This episode is a reminder that AIP isn’t about perfection—it’s about learning, adapting, and finding what works for your body over time.
In this episode, you’ll learn:
Why symptoms can temporarily worsen in the first weeks of AIP
How to troubleshoot when you’re not seeing improvement after 1–2 months
Common reasons AIP “isn’t working” (and what to look at first)
How to navigate low energy, flares, or limited capacity for cooking
Practical strategies for eating out or using meal shortcuts on AIP
How to think about supplements, fillers, and what’s actually necessary
Why fear around reintroductions is common—and how to move forward safely
How to approach reintroductions without triggering anxiety or over-restriction
What to do after a failed reintroduction (and how to continue progressing)
How to make AIP sustainable long term without feeling deprived
The relationship between structure and bio-individuality in AIP
What the research says about common trigger foods
Why AIP is not a replacement for medical care or medication
How to advocate for more autoimmune research and better care

Resources:
The New Autoimmune Protocol (Book + Preorder Community)
Episode 58: The 3 Meal Safety Net
Urban AIP Meal Delivery
Autoimmune Association
AIP BIPOC Network

Episode Timeline:
00:00 – Introduction to the Q&A episode
01:22 – Is it normal for symptoms to worsen early on AIP?
05:02 – Two months on AIP with no improvement
11:04 – Real-life barriers: energy, cooking, and access
17:36 – Supplements and AIP compatibility
22:43 – Fear of reintroductions
27:43 – Reintroduction strategy and failed attempts
32:53 – Getting back to AIP after life changes
38:17 – Personalization vs protocol structure
41:33 – Common trigger foods and medication expectations
46:20 – Troubleshooting setbacks and research advocacy
51:21 – Wrap-up and closing

Kitchen Confidence: 5 AIP Flavor Boosters That Make Everything Taste Better (Small Bite) | Episode 78
If you’ve ever started AIP and thought your meals taste a little flat or repetitive, you’re not alone.
One of the biggest challenges—especially early on—is learning how to create satisfying, flavorful meals with a more limited ingredient list. And when food isn’t enjoyable, it becomes much harder to stay consistent.
In this Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott breaks down five simple, practical ways to build flavor in your AIP kitchen—without complicated recipes or extra effort.
These foundational techniques can be layered into meals you’re already making, helping your food feel more balanced, interesting, and deeply satisfying.
You’ll hear about:
Why flavor matters for long-term AIP sustainability
How acid brightens and balances rich or heavy meals
Why fresh herbs are one of the most powerful (and overlooked) tools
How fermented foods add both tang and depth
The role of aromatics in building a strong flavor foundation
What umami is and how to incorporate it on AIP
Simple ways to upgrade everyday meals without extra complexity
Why small changes can dramatically improve how your food tastes

Flavorful cooking on AIP doesn’t require more effort—it just requires the right building blocks.
Resources
The New Autoimmune Protocol – Pre-Order
AIP Foundation Series (Free Email Course)
The Nutrient-Dense Kitchen

Episode Timeline
00:00 – Why AIP meals can feel repetitive
01:54 – Flavor Booster #1: Acid
04:18 – Flavor Booster #2: Fresh herbs
07:36 – Flavor Booster #3: Fermented foods & brine
10:30 – Flavor Booster #4: Aromatics
12:39 – Flavor Booster #5: Umami
14:15 – Recap & practical next steps

Episode 77: How to Build a Nutrient-Dense Plate | Deep Dive
If you’ve spent any time learning about the Autoimmune Protocol, you’ve probably heard the phrase nutrient density come up again and again. But knowing that nutrient density matters—and actually putting it into practice—are two very different things.
Because when you’re in your kitchen, planning meals or staring into your fridge, the real question isn’t what is nutrient density? It’s: What does a nutrient-dense plate actually look like?
In this episode of the AIP Deep Dive series, Mickey breaks down how to build meals that consistently support healing, energy, and long-term health—without overcomplicating the process. She walks through both the science and the practical application, helping you move from theory into everyday implementation.
Mickey explores how macronutrients and micronutrients work together, highlights the most nutrient-dense food categories, and shares her own simple framework for planning meals that are nourishing, varied, and sustainable.
In this episode, you’ll learn:
Why nutrient density is foundational to healing diets
How macronutrients (protein, carbs, fat) support energy, metabolism, and immune function
Why protein is the anchor of a nutrient-dense plate
The role of carbohydrates in thyroid health, energy, and recovery
Why fat is essential for hormones, absorption, and satiety
What micronutrients are and why they drive healing at the cellular level
How phytonutrients and “eating the rainbow” support the microbiome and inflammation balance
Why fiber is critical for gut health and immune regulation
The role of fermented foods in increasing microbial diversity
How omega-3 rich seafood supports an anti-inflammatory gut environment
The truth about organ meats and other nutrient-dense traditional foods
How to think about nutrient density across a week (instead of perfecting every meal)
A simple 5-step framework for building nutrient-dense meals in real life
Why sustainability matters more than perfection when it comes to healing

Resources:
Episode 65: Nutrient Density Research Breakdown
The New Autoimmune Protocol (Book) – A practical guide to building nutrient-dense, flexible AIP meals for real life. Includes recipes, meal templates, and strategies for sustainable healing.
AIP Foundation Series – Free 5-day email course with beginner tools, food lists, and meal planning support.

Episode Timeline:
00:00 – Why nutrient density matters in practice
02:17 – Macronutrients overview: protein, carbs, fat
03:02 – Protein: needs, function, and why it anchors your plate
05:55 – Carbohydrates: energy, thyroid, and common misconceptions
07:48 – Fat: hormone support, absorption, and satiety
09:23 – Micronutrients: where healing really happens
11:20 – Phytonutrients and eating the rainbow
13:05 – Fiber and microbiome support
15:08 – Microbiome-supporting foods overview
15:36 – Fermented foods and microbial diversity
17:37 – Omega-3 seafood and inflammation balance
19:43 – Organ meats and nutrient density myths
22:00 – Bone broth and traditional foods
24:30 – How to apply this in real life
25:09 – Step 1: Start with protein
26:02 – Step 2: Plan vegetables and fruits
26:48 – Step 3: Add fermented foods
27:43 – Step 4: High-polyphenol smoothies
28:56 – Step 5: Simple meal templates
30:49 – Optional nutrient boosters
31:18 – Key takeaways and sustainability focus

Episode 76: AIP in Real Life — Eating Differently Without Making It a Big Deal
Eating differently can feel like a much bigger deal than it actually is.
Not because of the food itself—but because of the social dynamics around it. Dinner parties. Work lunches. Family holidays. First dates. Travel. The subtle pressure to explain. The awkwardness of declining. The internal negotiation about how much to share and how much to keep private.
In Episode 76 of the Autoimmune Wellness Podcast, Mickey Trescott begins a new Small Bite series called AIP in Real Life—conversations about what it actually looks like to live this way long-term. Not just the food lists or the science, but the social navigation, mindset shifts, and emotional maturity that develop over time.
Drawing on 15 years of personal experience living with AIP, Mickey shares practical strategies for eating differently without turning every gathering into a conversation about your health. This episode is about learning how to communicate clearly, hold boundaries calmly, and participate fully—without overexplaining, apologizing, or making your food choices the headline of the room. AIP in Real Life_ Eating Differ…
In this episode, you’ll learn:
Why eating differently feels relational—not just logistical
How to reduce social stress by deciding before you arrive
Practical strategies for restaurants, dinner parties, holidays, and travel
Why short explanations build more confidence than long ones
The difference between gratitude and apology
How to participate socially without compromising your health
What to say when someone pressures you to “just have a little”
Why consistency speaks louder than debate
How identity shifts over time when living with AIP
How to integrate dietary boundaries without making them your identity

Resources
The New Autoimmune Protocol – Pre-Order

Episode Timeline
00:00 – Why eating differently feels bigger than it is
02:34 – Why this feels so hard (belonging & communication)
04:01 – Decide before you arrive
08:57 – Keep explanations short
11:04 – Gratitude is not the same as apology
12:36 – Participation over perfection
15:25 – Accept that not everyone will understand
17:19 – Identity shifts & long-term integration
18:57 – Wrap-up & book mention