Diet That Gave Me My Energy Back
Eat To Heal
Thrive Again
In this Newsletter:
➡️ What is the Autoimmune Protocol (AIP)?
➡️ The Science Behind AIP & Inflammation
➡️ What to Eat (and Avoid)
➡️ My Personal AIP Experience
➡️ Tips for Making AIP Doable
After being diagnosed with Hashimoto’s (an autoimmune form of hypothyroidism), I spent years feeling constantly tired and foggy — even though I was taking my meds and my labs looked “normal.” I still had flare-ups, low energy, and symptoms that didn’t make sense on paper.
Then I came across something called the Autoimmune Protocol diet — AIP for short. I’ll admit, it sounded extreme at first. But I gave it a try. Two months later, I felt better than I had in years: clearer skin, more stable energy, and far fewer flare-ups. It wasn’t magic — I also focused on movement, stress reduction, and sleep — but AIP was the foundation that helped calm the inflammation storm in my body.
And now, with some symptoms creeping in again, I’m thinking of returning to it.
Here’s everything I wish I had known when I started — and how you can use this protocol to support your own healing.
What Is AIP?
The Autoimmune Protocol (AIP) is a short-term, science-based elimination diet designed to reduce inflammation, support gut healing, and help identify food triggers in people with autoimmune conditions like Hashimoto’s, rheumatoid arthritis, lupus, etc.
It’s a deeper version of the paleo diet — removing not just grains, legumes, and dairy, but also:
Eggs
Nuts & seeds
Nightshades (like tomatoes, peppers, and potatoes)
Added sugars, alcohol, and food additives
Why so strict? These foods are more likely to irritate the gut lining, provoke immune responses, or promote inflammation in sensitive individuals. AIP gives your immune system a break.
👉 Important note: AIP isn’t forever. It’s a 30–90 day reset, followed by a structured reintroduction phase to identify which foods your body tolerates.
The Science Behind It
Autoimmune diseases involve a confused immune system attacking the body’s own tissues. One major driver? Chronic inflammation — often linked to leaky gut, nutrient deficiencies, stress, and food sensitivities.
The AIP diet tackles all of these.
Researchers believe the benefits come from:
Reduced gut permeability (“leaky gut”)
Lowered exposure to pro-inflammatory compounds
Improved nutrient density (especially micronutrients like zinc, magnesium, and vitamin A)
What You Can & Can’t Eat on AIP
✅ Focus On:
Grass-fed meats, wild-caught fish
Organ meats & bone broth
Colorful vegetables (except nightshades)
Fermented foods (sauerkraut, coconut kefir)
Healthy fats (olive oil, coconut, avocado)
Herbs, teas, and healing spices like turmeric and ginger (no seeds)
🚫 Avoid During Elimination Phase:
Grains (even gluten-free)
Legumes (beans, soy, peanuts)
Dairy
Eggs
Nuts & seeds (including coffee and chocolate)
Nightshades (tomatoes, peppers, potatoes, eggplants)
Alcohol, sugar, and food additives
The Goal Is Not Perfection — It’s Discovery
AIP isn't about fear or forever-restriction. It's about learning what your body thrives on.
After at least 30–60 days of elimination (some stay longer), you slowly reintroduce foods one by one — ideally with guidance from a practitioner or coach.
🔁 Why reintroduce?
Because the ultimate goal is to expand your diet as much as possible while avoiding only the true triggers. Long-term restriction can lead to nutrient gaps or social stress — so personalization is key.
👉 Pro Tip: AIP encourages nutrient-dense, balanced meals to support healing. Aim for a palm-sized portion of protein (like grass-fed meat or fish), half your plate in colorful non-starchy veggies, a quarter in starchy veggies or fruit (like sweet potato or berries), and a healthy fat source like olive oil or avocado. Don’t forget hydration, mineral-rich salt, and nutrient boosters like bone broth or fermented foods.
My AIP Journey
When I did AIP for the first time, I didn’t know if it would work.
But within weeks, I had:
Better energy
Fewer Hashimoto’s flares
Improved digestion and sleep
Was it easy? Not at first. But what helped was shifting my mindset. Instead of focusing on what I was “missing,” I reminded myself that I was nourishing my body with real, high-quality food.
People would ask, “How can you resist pizza or pasta?” But I genuinely felt so good that I craved my healthy dinner more. It wasn’t about willpower — it was about how my body responded to being supported for the first time in a long time.
I also made it holistic: more walks, slower mornings, and less caffeine. The difference was night and day.
Now, as I’m facing persistent fatigue and flare-ups again, I’m considering another AIP round — not as a punishment, but as a reset for my immune system.
Tips for AIP Success
🧠 Embrace a self-love mindset
This isn’t about restriction — it’s about nourishment. You’re choosing to fuel your body with healing, high-quality foods. That’s powerful.
🛒 Avoid unnecessary shelves at the supermarket
Stick to the outer aisles — fresh produce, meat, and fish. If it’s not on your plan, don’t even walk past it.
🌿 Pick a season that works for you
Maybe summer feels easier because of the fresh fruit and veggie abundance. Or maybe winter works better when you’re going out less and craving comfort foods that fit the protocol.
🏡 Only stock AIP-friendly food at home
Make it easier on yourself by only having food and snacks that support your goals. Out of sight = out of mind.
💬 Ask your partner for support
Let them know this is a short-term reset for your health. Who knows — they might even want to join you!
👯♀️ Don’t do it alone
Find an accountability partner, join an AIP Facebook group, or work with a coach (I’d be happy to support you). Community makes everything easier.
🥘 Prep ahead
Batch-cook proteins, chop veggies, and have meals ready to go — especially for busy days when decision fatigue kicks in.
📝 Keep a simple food and symptom journal
Tracking what you eat and how you feel can reveal patterns — especially helpful during reintroduction.
💡 Remember your why
Write it down. Stick it on your fridge. Revisit it often. This is temporary — your health goals are not.
🍽 Heading to a social dinner with no AIP options? Eat beforehand.
Your social life is just as important for your health. Enjoy the company, skip the menu stress, and stay committed without feeling deprived.
👉 Important note: Always listen to your body! If something doesn’t feel right, don’t push through blindly. Your body might be telling you it needs something different. AIP isn’t for everyone, and that’s okay. Always consult with your healthcare provider before starting any major dietary change.
You Have the Power to Heal
AIP isn’t a magic fix — but it can be a powerful tool for calming inflammation, identifying food triggers, and giving your body the chance to heal.
Especially if you're struggling with autoimmunity, it’s worth considering.
And remember: You’re not meant to stay in elimination forever. The goal is a flexible, nourishing, and sustainable diet that works for you.
Your immune system deserves a break. AIP might be the reset that gets you back to thriving.
Need Support on Your AIP Journey?
I’m a certified health coach, and I’d love to support you.
Whether you’re starting AIP, navigating an autoimmune condition like Hashimoto’s, or simply want to optimize your energy, digestion, and long-term health — I’m here to help.
📅 I’ll have new coaching openings starting next month, and I’m currently offering free 20-minute discovery calls to see if we’re a good fit.
👉 Reply to this email or book your call HERE.
Let’s build a plan that works for your body — together.
Warmly,
Viktorija 💛