The Autoimmune Wellness Podcast

Episode 83: The Menopause Gut — A Gut-Centered Approach to Perimenopause with Cynthia Thurlow, NP
What if the return of symptoms in midlife isn’t a setback—but a signal? What if shifting hormones during perimenopause and menopause are actively reshaping your gut, your immune system, and your resilience?
In this episode of the Autoimmune Wellness Podcast, I’m joined by Cynthia Thurlow, nurse practitioner, bestselling author, and expert in perimenopause and metabolic health. Her new book, The Menopause Gut, explores how hormonal changes in midlife impact the microbiome, immune regulation, and inflammation—and what women can do to adapt.
This conversation is especially relevant for the autoimmune community. Many women experience stable symptoms for years, only to find new flares, food sensitivities, sleep disruption, or anxiety emerging in their 40s. We explore why this happens, how estrogen and progesterone shifts influence gut and immune function, and how to support your body through this transition with clarity and intention.
In this episode, you’ll learn:
Why perimenopause can trigger new autoimmune symptoms—even after years of stability
How declining estrogen reshapes the gut microbiome and increases inflammation
The connection between hormone fluctuations, histamine, and new food sensitivities
Why perimenopause is a time of increased autoimmune risk (and what that means)
How microbiome diversity influences immune tolerance and gut permeability
The role of stress, sleep, and the nervous system in midlife immune health
How bone density is connected to gut health and inflammation
Why “gray area” foods can become more reactive during hormonal shifts
Foundational strategies for supporting gut and immune health in midlife
How hormone replacement therapy (HRT) fits into an autoimmune-aware approach

Resources:
Cynthia Thurlow, NP
Website: https://www.cynthiathurlow.com
Instagram: @cynthia_thurlow_
Facebook: The Midlife Pause
Podcast: Everyday Wellness
Book: The Menopause Gut

Episode Timeline:
00:00 – Why midlife symptoms aren’t a failure of your protocol
02:25 – Introducing Cynthia Thurlow
04:20 – What perimenopause and menopause actually are
13:02 – How the microbiome changes in midlife
17:01 – Microbiome diversity and immune tolerance
22:47 – Estrogen, histamine, and new food sensitivities
30:57 – Bone density, inflammation, and gut health
37:37 – Practical strategies for gut and immune support
44:57 – Hormone replacement therapy and autoimmunity
50:31 – Wrap-up and closing

Kitchen Confidence: The Lazy Person’s AIP Meal Template (Small Bite) | Episode 82
If you’ve ever felt like AIP requires too much thinking in the kitchen, you’re not wrong.
Between figuring out what to cook, how to combine ingredients, and whether you have what you need, relying on recipes for every meal can quickly become overwhelming.
But AIP doesn’t have to feel that complicated.
In this Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott introduces a simpler approach: flexible meal templates that take the guesswork out of cooking.
Instead of starting from scratch every time, these templates give you a repeatable structure you can use with whatever ingredients you have on hand—making meals easier, faster, and more sustainable.
You’ll hear about:
Why relying on recipes can increase decision fatigue
How meal templates simplify everyday AIP cooking
The foundational formula: protein + vegetables + fat
How to batch cook and mix-and-match meals throughout the week
The skillet meal method for quick, one-pan cooking
How to layer ingredients for better texture and flavor
The “fridge dump” soup and stew approach for using leftovers
How to build a satisfying, balanced “big salad”
Why flexible structure supports long-term consistency

You don’t need more recipes to succeed on AIP—you need a system that works on your busiest days.
Resources
The New Autoimmune Protocol – Pre-Order

Episode Timeline
00:00 – Why AIP can feel like too much thinking
01:09 – Template 1: Protein + vegetables + fat
04:41 – Template 2: Skillet meal
08:16 – Template 3: Soup or stew
11:40 – Template 4: The big salad
14:00 – Recap & next steps

Episode 81: AIP Community Update — Events, Advocacy & Research
Living with autoimmune disease is deeply personal—but the systems that shape diagnosis, treatment options, and long-term outcomes extend far beyond the individual. Research advancements, policy decisions, and community-led initiatives all play a role in what care looks like today—and what becomes possible in the future.
In this second Quarterly Community Update episode of the Autoimmune Wellness Podcast, Mickey Trescott zooms out to explore what’s currently unfolding across the autoimmune landscape. These quarterly conversations are designed to keep you informed and grounded—without overwhelm—so you can better understand the bigger picture while navigating your own healing journey.
This episode focuses on three key areas shaping autoimmune care in real time: research, advocacy, and community education. Mickey is joined by three returning contributors who bring both professional expertise and lived experience to these important conversations.
First, Sybil Cooper, PhD, immunologist and AIP Certified Coach, breaks down emerging research on CAR-T therapy—an innovative and highly targeted treatment approach that may transform how autoimmune disease is treated in the future.
Next, Jamie-Nicole Martin, chronic illness advocate and founder of the AIP BIPOC Network, shares insights from recent advocacy efforts in Washington, DC, along with updates on community-driven initiatives like the ROCK Summit and ROCK the Block, which aim to improve awareness, access, and equity in autoimmune care.
Finally, Jaime Hartman, National Board Certified Health & Wellness Coach, AIP Summit organizer, and co-teacher of the AIP Certified Coach Program, discusses trends within the AIP community, including how coaching support is evolving and how more practitioners worldwide are integrating AIP into their work.
Together, these conversations highlight how innovation in research, progress in advocacy, and growth in community education are all interconnected—and why they matter for anyone living with autoimmune disease.
In this episode, you’ll learn:
What CAR-T therapy is and why it represents a promising new direction in autoimmune treatment
How CAR-T differs from traditional systemic treatments by targeting specific immune cells
Why this research could shift the conversation from symptom management toward potential remission or cure
How advocacy efforts are pushing for increased autoimmune research funding and policy change
The role of the Office of Autoimmune Disease Research and why coordinated data matters
Common barriers patients face with insurance, including step therapy and copay policies
How community-based events like ROCK the Block and ROCK Summit are improving awareness and access
Why advocacy happens at both the individual and systems level—and how they connect
Where people commonly get stuck on AIP, especially during reintroductions
How AIP Certified Coaches provide personalized support to help navigate those challenges
How the AIP community is expanding globally, with more practitioners and diverse specialties
Practical ways to find AIP-trained support and connect with ongoing education

Resources:
AIP BIPOC Network – Advocacy initiatives, events, and community programs
AIP BIPOC Network Donation Link – Support ongoing advocacy and programming
Autoimmune Association – Advocacy resources and policy initiatives
Office of Autoimmune Disease Research (NIH) – Federal research coordination efforts
AIP Summit – Annual event, replays, and community access
AIP Certified Coach Program & Practitioner Directory – Professional training and global directory

Episode Timeline:
00:00 – Introduction to the Quarterly Community Update series
01:10 – Meet the recurring contributors
02:31 – Research update with Sybil Cooper, PhD
03:07 – What is CAR-T therapy?
07:08 – Future implications of CAR-T for autoimmune disease
10:33 – Advocacy update with Jamie-Nicole Martin
11:25 – Autoimmune Association fly-in and policy efforts
16:25 – ROCK Summit & ROCK the Block recap
20:07 – Upcoming initiatives from AIP BIPOC Network
21:49 – Community trends with Jaime Hartman
22:47 – How AIP Certified Coaches support clients
25:59 – Trends in the current AIP coaching community
28:50 – How to find the right AIP Certified Coach
32:02 – Closing reflections and wrap-up

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