The Autoimmune Wellness Handbook: A DIY Guide to Living Well with Chronic Illness

by Mickey Trescott, Angie Alt

The way autoimmune disease is viewed and treated is undergoing a major change as an estimated 50 million Americans (and growing) suffer from these conditions. For many patients, the key to true wellness is in holistic treatment, although they might not know how to begin their journey to total recovery.

The Autoimmune Wellness Handbook, from Mickey Trescott and Angie Alt of Autoimmune-Paleo.com, is a comprehensive guide to living healthfully with autoimmune disease. While conventional medicine is limited to medication or even surgical fixes, Trescott and Alt introduce a complementary solution that focuses on seven key steps to recovery: inform, collaborate, nourish, rest, breathe, move, and connect.

Each step demystifies the process to reclaim total mind and body health. With five autoimmune conditions between them, Trescott and Alt have achieved astounding results using the premises laid out in the book. The Autoimmune Wellness Handbook goes well beyond nutrition and provides the missing link so that you can get back to living a vibrant, healthy life.

Genres: Health, Nonfiction, Cookbooks, Food, Cooking, Nutrition, Reference

304 pages, Paperback

First published November 1, 2016

About the author

Mickey Trescott is a researcher, educator, and one of the leading voices behind the Autoimmune Protocol (AIP) movement. She holds a Master of Science degree in nutrition and has spent over a decade helping people with autoimmune disease use food and lifestyle changes to better understand and manage their symptoms.

After being diagnosed with Hashimoto’s thyroiditis, celiac disease, and psoriatic arthritis, Mickey turned to nutrient-dense ancestral nutrition and lifestyle medicine as part of her healing journey. What began as a personal search for answers evolved into a lifelong mission to make autoimmune healing more accessible, practical, and evidence-informed.

Mickey is the co-creator of the original AIP framework and has been deeply involved in advancing the evidence base around AIP, including supporting and helping disseminate published research on autoimmune disease and dietary intervention. Her work has helped shape modern conversations around autoimmune nutrition within both patient and practitioner communities.

She is the author of The Autoimmune Paleo Cookbook and The Nutrient-Dense Kitchen, and co-author of The Autoimmune Wellness Handbook. Her newest book, The New Autoimmune Protocol, reflects the next evolution of AIP—integrating over a decade of community experience, emerging medical research, and a more flexible, sustainable approach designed for real life.

Mickey lives in Portland, Oregon.

Reviews

[Sarah · Rating 3 out of 5]

Approximately 50 million Americans, 20 percent of the population or one in five people, suffer from autoimmune diseases. Women are more likely than men to be affected; some estimates say that 75 percent of those affected–some 30 million people–are women.

I am one of them !!

The two ladies that wrote this handbook have five between them. It's very well organized. It's a great guide for anyone that has AI issues. It may not be for everyone but it might be a great gift for someone you know.

It has areas to help you learn how to recover, nourish, breathe, and connect just like they promise. I was hoping for more recipes, so I only gave four stars but this is a guide with a plethora of information

I was able to use the area where they spoke about labs to my advantage. I researched, took my information to the Dr yesterday and he grinned and said, "well done." I might not be happy with the results but that's part of this illness. It's nice to know that you're not on the journey by yourself

I might be finished reading this book, but it will be in use for some time.

[Bethany · Rating 3 out of 5]

I think this book is great for those that don't have digestive autoimmune disorders like Crohn's and UC. Many of the recipes propose vegetables that are particularly problematic for this group, which doesn't leave much to nourish yourself on if you've also removed all grains. Otherwise, fairly good advice on becoming your own health advocate and making positive lifestyle changes.

[Emily Kestrel · Rating 3 out of 5]

I read this book because I am pretty sure I have Hashimoto's thyroditis...a long story which I won't go into here, but suffice to say it is autoimmune in nature, and I am not one to settle for being sick! Overall, this is a nice book, with an attractive layout (don't laugh, I actually do enjoy the pretty pictures), but I would consider it to be more inspirational than informative. If you have read Sarah Ballantyne's Paleo Approach, which is a rather heavy fact and statistic-filled tome, then consider this the "dummies" or "lite" version of that book...which I don't mean in a negative way. Sometimes less (or less intense) is more. But did this book have actual, concrete steps I could take to begin improving my health, right now? Not so much, more like suggestions for a general approach to consider. Still, I am not sorry I purchased my own copy. It can feel tempting to feel sorry for oneself, when one's health is in the gutter, and this book provides ample reason not to.

[Dianna · Rating 3 out of 5]

This book has some good advice—especially about doctors—and a lot of relatable moments. I was sad that the authors pushed paleo diets constantly when whole food, plant-based (WFPB) diets have mountains more actual scientific evidence behind them. Everything else was pretty good though. :) Fighting autoimmune disease isn't 100% about diet, and I liked that the authors highlighted different things that can help, such as doctors, social support, and meditation. I didn't quite finish this book, as the library wanted it back, but I don't feel the need to seek it out to finish it.

[Jessica Hermiller · Rating 1 out of 5]

This is a really long sales ad for their heavily suggested method of "living well" - including specific recommendations for products in the index. Not types of products. Actual brands. The style of writing suggest a very fragile and timid reader and as someone who deals with chronic illness... it feels rather insulting.

[Katy · Rating 5 out of 5]

This book is a valuable resource for anyone that has been diagnosed with an autoimmune disease or other chronic disease. Receiving an autoimmune diagnosis can be extremely overwhelming, not to mention the stress of not feeling well and the difficulty with navigating a complex health care system. In this book, Mickey and Angie arm you with the information you need to become empowered and start taking control of your own health.

The book covers a lot of ground including basic information about autoimmune disease, an overview of conventional treatment options, how to navigate the health care system and put together an optimal team of health care practitioners, and the importance of diet, mindset, movement, sleep and rest, and stress reduction. There is a focus on a healing diet approach to managing autoimmune disease with 30 recipes and a 4-week meal plan. However, I especially appreciate that the authors included a 12-week lifestyle plan, since diet is only one component to managing autoimmune disease.

Stunning photographs and colorful charts make this book pleasant to read. All of the recipes that I've tried have been delicious and simple to make. There is an incredibly comprehensive resource and references section in the back of the book.

I certainly wish that I had this book as a resource when I first embarked on my own autoimmunity journey several years ago. It would have saved me a great deal of time and many set-backs along the way. As a real food nutritionist and functional health practitioner, I will be keeping this in my reference library and recommending it to my patients with autoimmune disease. Thank you, Mickey and Angie, for this wonderful contribution to the autoimmune disease community!

[Susan · Rating 3 out of 5]

A decent primer on various wellness concepts, from sleep hygiene and stress management to very detailed diets that can help people facing autoimmune disorders try to learn how to help themselves feel better, this book is a good overall reference. That said, the diet actually recommended is hardcore, though there is at least acknowledgement that not everyone is going to be successful trying to do everything all at once. I appreciated that as a reader with no intentions of eliminating ALL the things. As with most books like this, there are sections of recipes and basic knowledge info that are skimmable, which makes it an easy read. 3 stars.

[Kristen · Rating 4 out of 5]

As a wife and mom with 5 autoimmune diseases who was very active with her 2 young girls, competed in triathlons, and felt that things were okay until that 5th diagnosis last year (rheumatoid arthritis) and subsequent major lifestyle setback, this book is the missing piece! I am so eager to begin my AIP journey and am incredibly thankful for these two ladies - Angie and Mickey - for helping me have hope again! A must read for anyone with an autoimmune condition or even symptoms that could be attributed to a potential autoimmune illness.

[Ellen Feldman · Rating 4 out of 5]

I don't have an AI disease, though I do have a chronic illness, so this book is not entirely applicable to me, though many of the lifestyle suggestions are similar. So take this review with a grain of (sea) salt. It breaks down a holistic health lifestyle into 7 components, complete with questionnaires to see where you are at and tips, as well as a calendar for making graded wellness improvements. If you've been at this lifestyle (or diagnosed a while ago) for a while, then this book might be slightly too "obvious" for you. However, I do think it would probably be really helpful for someone newly diagnosed and overwhelmed by completely overhauling their lifestyle (and going against the grain of society). It was also a good reminder for me. I really like the way the authors broke down and organized the components of wellness. The questionnaires also helped me more objectively see where I am on things like sleep, stress, etc. I also picked up a few tips on the Connection and Sleep component that I hadn't heard before (and trust me, I've read/heard EVERYTHING about sleeping better). It also helped to actually really think through the Connection component; it's something that we know we need but they break it down into more practical tips.

I can't speak to the AIP diet or recipes as it's the opposite of what my doctor has recommended for me. The recipes look relatively simple and they have a meal plan, which is always nice. It's AIP, so they are very meat-heavy. I also appreciated that they have a "good, better, best" section about what types of food to buy (instead of so many of these types of books/practitioners saying you have to buy all organic, not realizing that's financially impossible for many people). I disagree (again, based on my doctor and nutritionist recommendations) with them on a few things (they say any fish, even farmed fish, is better than none...). But again, I have different dietary needs and a different illness so this may be one area that is not applicable to me.

I also think (and again, this may be an AI issue versus non-AI chronic illness) that they don't underscore enough that some of their suggestions (join a club! Get together with friends!) are virtually impossible for people with extreme fatigue issues. It seems some AI diseases don't involve that kind of fatigue. Unfortunately, I believe their exercise calendar will just send some people straight back to zero if they don't heed caution about paying attention to how they feel. I wish the authors had said more about listening to your body and not pushing yourself and spoon theory, as this is what I really needed when I first started this journey.

They also mentioned that people in the PNW have a higher incidence of AI diseases, noting it may stem from a lack of sun/vitamin D deficiency. I believe they failed to recognize that it could also be due to more openminded healthcare practitioners willing to look at autoimmune diseases as a possibility and less traditionalist doctors in the rest of the country dismissing their (especially female) patients as it being all in their heads.

I also appreciated that one of the authors decided to make a major lifestyle change to better treat her illness. It's something I've been debating for a long time, wondering if and how much a drastic change my help me. It felt better to know that I'm not crazy for thinking of that and that it might actually help!

[Chad]

I skimmed this for dietary advice. For that reason, I'm not rating the book. The authors are founders of autoimmune–paleo.com.

Notes
Common medical treatment for autoimmune diseases
• NSAIDS
• Hormone replacement (for diseases causing hormone loss)
• Corticosteroids
• Antibiotics (for diseases linked to bacterial infections)
• DMARDs
• Biologic DMARDs (TNF inhibitors)

Diet and lifestyle can help in addition to, not as a replacement for, medical treatment: diet, sleep, stress management, exercise, emotional support.

For nutrition info, see The Paleo Approach by Sarah Ballantyne.

Diets
• Gluten-free (minimum for those with autoimmune disease)
• Dairy-free (can try to re-introduce)
• Sugar-free (whole fruit is OK; dried fruit isn't)
• Paleo
• Elimination (short term, for identifying allergies and sensitivities)

AIP
Autoimmune Protocol (AIP) is "best and most specific elimination and redirection protocol."
First, eliminate grains and pseudo-grains, beans and legumes, dairy, refined/processed seed and vegetable oils, eggs, alcohol, food chemicals, refined and alternative sweeteners, nuts and seeds, nightshades.
Second, add bone broth; grass-fed organ meats; grass-fed gelatin or collagen; oily, cold-water, wild-caught fish and shellfish; fermented foods or probiotic beverages; colorful array of fruits and veggies.
See The Paleo Approach for more details.

Exercises: walking, yoga, Pilates, Qigong, Tai Chi, stretching, swimming, hiking, dancing, cycling, martial arts, rebounding (trampoline).

Recommended books
• The Autoimmune Solution, Amy Myers
• The Paleo Approach, Sarah Ballantyne
• The Paleo Solution, Rob Wolf
• The Wahls Protocol, Terry Wahls

[Ashley · Rating 5 out of 5]

Great kick in the butt.

As I began to read this book I considered it overly simplistic and dumbed down. But when I looked at the advice that Trescott and Alt are offering and honestly compared it to my life, I saw that it's actually the furthest thing from simple.

It is too easy for people with chronic or autoimmune illnesses to shrug off their symptoms and try to keep pace with the world around them, especially if family and friends haven't gone on a healing journey themselves and cannot relate. This book does a great job reassuring the reader that yes, this is necessary and yes, wellness is achievable. For many people, their recommendations will mean large-scale lifestyle changes. It's only a shame that it's so unusual in our culture to truly take care of yourself.

Also: I've tried several recipes, and they're all delicious. :)

[Auggy]

I'm tapping out of this one - I'm just not the target audience. I think if I had recently been diagnosed this would be helpful but so much of this is stuff I dealt with years ago that it's just boring and a bit too low-level for me so I just never want to pick it back up. But someone that is new to the autoimmune world and just doesn't know where to turn? I'd say this book would be a big help. Honestly, if I had had this book eight years ago, it would have saved me a lot of researching and investigation but at this stage, it's not needed.

[Mandy · Rating 2 out of 5]

Well rounded book with information for someone just getting started

This was too much detail on things I already understand, so for me, it wasn’t a good selection. That being said, if you are just starting out on making lifestyle changes for managing auto immune issues this is a great book for you.

[Erin Russell · Rating 2 out of 5]

Seems to imply that all autoimmune disease can be cured by following this guide - that's a big promise! The flip side is, it seems to imply that if you're not feeling well, it's probably your fault.

[Rabbit {Paint me like one of your 19th century gothic heroines!} · Rating 4 out of 5]

Rating: 3.5

This will be helpful for me, but not so much for the recipes, since the authors advocate a Paleo diet.

[Rony Anthony · Rating 4 out of 5]

I personally have an autoimmune illness and I found this handbook not only easy to relate but was also very enlightening.

My first light bulb moment was the authors’ statement that many autoimmune diseases coexist with others and it is common for a person to have multiple autoimmune syndrome. I quickly went through the list and found other symptoms I have experienced since childhood and brushed aside as skin rashes or due to puberty.

The second light bulb moment for me was the link between having a ‘leaky gut’ to autoimmune disease. My diagnosis and treatment centered around managing ‘inflammation’ triggered by covid-19 vaccine. I googled if there is a correlation between my diagnosis and leaky gut…the answer is yes the researchers have found significant link but it is still under study.

I learnt headaches or dizziness can be brought on by food sensitivity. The book lists a whole range of food that could be ‘problematic’.

I feel vindicated that the authors champion self-care or self preservation over others needs. Often we are made to feel selfish but this is the correct approach and they gave the plane crash and oxygen mask scenario.

The only downside to the book is that there is not much food options for vegetarians. In fact almost all vegetarian protein sources are in the prohibited lists. But then the authors are sharing their own life experiences and meticulous research. It is in no way all encompassing but definitely a great beginning to create awareness.

I have ordered a hard copy of this handbook as I am sure I will need to reference it from time to time.

(Libby)

[Sarah Dutkiewicz · Rating 4 out of 5]

I was diagnosed with autoimmune conditions in 2020, and when I saw this book, I knew I needed to have something like this on hand "just in case". I appreciate The Autoimmune Wellness Handbook for many reasons:

- The authors have their own autoimmune adventures and chime in with their stories throughout the book.

- This covers not only the diagnoses but the worries and other feelings that come into play with autoimmune diseases.

- This includes things like sleep and how it is important to understand sleep cycles and how much sleep is needed for getting by.

- There are plenty of checklists for understanding autoimmune diseases and whether you may have them.

- There are recipes and descriptions of ingredients to help with dietary guidance when dealing with autoimmune diseases, as some may be triggered or managed with dietary changes.

I read this end-to-end and am going to be referring to it a lot this year as I go through the dietary adjustments.

If you think you have an autoimmune disease and are apprehensive about it all... or if you have an autoimmune disease and want supportive voices and lifestyles suggestions... I recommend this book.

[Carrie · Rating 5 out of 5]

I learned so much from this book! First of all, about 1 in 6 people have a autoimmune disease. Second, the advice in here can improve your health whether you have an autoimmune disease of not.

I advise reading this on a Kindle, because early on in the book, there is a list of all known autoimmune diseases. I was able to highlight the names on the Kindle and go right to the Wikipedia entry to find out descriptions of them all.

Aside from that, you get advice about diet, sleep, meditation, breathing, movement, stress, relationships and your connection to nature. I was disappointed in the meal plan section because almost everything was meat-based, but it was interesting to learn that gluten, dairy, and nightshades can often exacerbate autoimmune problems and one can do elimination diets to find out if a certain thing is causing problems.

The nature part was also fascinating. Being exposed to sunshine and trees is extremely beneficial. So if you take a walk with a friend in a park, you are checking off 3 good-for-you things on your to-do list.

I’ll probably be reaching for this often when I need reminders. I’m thankful it’s out there!

[Kristie J. · Rating 4 out of 5]

Easy-to-read book with all of the basic information you need to start the Autoimmune Protocol (AIP), including sections on building a collaborative health care team, dietary plans, recipes, and lifestyle factors including getting good sleep, reducing stress, moving more, and connecting with others and nature. I really liked the way the author's incorporated their own success stories into the book. It was motivating and encouraging. This book does not go heavily into the science, like Sarah Ballantyne's book, The Paleo Approach, does. It focuses more on the practical side of things and how to implement AIP into your life. There is an assessment in each section to help you evaluate how big of an issue sleep, stress, etc. are in your life. I found those helpful. This is a good read for anyone with an autoimmune disease who isn't really interested in reading tons of science, but wants a more friendly approach, like two friends helping you get started with AIP.

[Amy · Rating 4 out of 5]

This is a pretty good resource for those dealing with diagnosed autoimmune issues or for those who suspect they have one. It gives resources for building a healthcare team and getting the correct diagnosis and treatment. It approaches it all in a holistic manner but doesn't bombard you with information and then leave you hanging. Near the end of the book it presents you with ways to incorporate the changes they suggest. There are recipes, food shopping lists by week, lifestyle activities to implement by days/weeks so you don't have to figure it out for yourself. They also include a plethora of resources (books, websites, etc) to help you connect with organizations that focus on specific diseases, resources for finding doctors, support groups, food sources, additional recipes, products, etc.

note: in the kindle version the graphs were a little messed up, at least for me

[Danielle · Rating 5 out of 5]

I think this book is really great for those who have been newly diagnosed with autoimmune diseases or have never really done research into their autoimmune disease. This book hits all areas of wellness and breaks down the science in a very helpful way. It also helps build a path in all the craziness for you to take step by step to get control over your health and life again. It even talks about finding the right doctors and building a wellness team. I also like that it has lists of foods to eat and avoid for various issues, problem shooting during the AIP, and a 4 week meal plan with all of the recipes included. This book is a one stop shop for informing yourself and getting back to health.

[Crimson · Rating 3 out of 5]

I liked that both conventional and holistic approaches were mentioned in this book instead of just one or the other. This was a very well-rounded, comprehensive guide to autoimmune diseases in a broad form. It was written simply, making it accessible to all people. It could use some updating as the years go on; it has been 7 years since publication now and another edition would be great. A lot of the advice itself was more general and less specifically targeted towards autoimmune, but was good advice nonetheless. Some of the advice was not practical for me due to other health conditions, but it was good to note those things for the future when I am (hopefully) feeling stronger.

[Sinead · Rating 4 out of 5]

Overall this is a good book. It goes through the various parts of your life that can have a major impact on your autoimmune diseases, such as stress, sleep, exercise, diet and supplements. It is written in plain and simple to understand language and does make it easier to cope with an autoimmune diagnosis. For me, the only fault of the book was the included recipes. None of them really inspired me or were to my taste. I think there are better sources for recipes than this book. But it still has its place in the autoimmune literature.

[Georgia Garrison · Rating 5 out of 5]

Great Autoimmune Help&Health book.

My rating is for all of the difficult books to find help for autoimmune diseases, which help you will finally find in this well-researched book. Cannot recommend this book enough. You will find what you are looking for as it covers every aspect of problems found in autoimmune illnesses. Get this book. You will be amazed at the help you will receive after reading it.

[Sondra Retzlaff · Rating 3 out of 5]

This had a lot of great information, some of it I have heard/read before, some of it is new to me. I plan to try the strategies that seem like they will work for me or maybe it's more accurate to say, the ones that I think I can manage without feeling overwhelmed (for example, I like the idea of fermenting my own foods, but lack the ambition, patience, and energy to do it--I'd prefer to buy it). I found much of it reassuring, and validating to my own experiences.

[Janice Smith · Rating 3 out of 5]

2.5* A pretty elementary overview of the various segments that contribute to someone's overall well-being so this book is probably best suited for someone in the early stages of autoimmune disease. I do NOT recommend this book for people with digestive issues, histamine intolerance and/or mast cell activation syndrome (MCAS) as the recipes and diet recommendations are not practical for that subset of patients.

[Ashley · Rating 5 out of 5]

So happy to find this book!

This book give clear cut to do list on multiple aspect of life. It give the what, when, where, how why with coping with a autoimmune diseases. If you just been diagnosed or feel you may have a autoimmune disease read this book it will put you on the right track!

[Nelleke Plouffe · Rating 5 out of 5]

I am very grateful to have stumbled across this book at my library so soon after my 9-year-old’s psoriasis diagnosis. His case is not serious (yet), and I am so happy to know that there is something proactive I can do to support his overall health, and possibly positively affect how his condition progresses. I also recommend the podcast that goes with this book.

[Ashley Twardy · Rating 5 out of 5]

This is an amazing book! There is great research and the recipes are delicious and tasty. The phases are detailed on what to eliminate and what (and when) to reintroduce foods. The book even includes treats for special occasions. I felt like I could actually eat a lot more foods than I was actually able to, because of the great recipes in here. I also like how there are grocery lists included.

[Jennifer · Rating 5 out of 5]

This book is AMAZING! I cannot recommend it highly enough for anyone who has been diagnosed with an autoimmune disease or even who suspect they may have one and want to get a head start on fighting it. Or heck, just anyone who wants to superpower their immune system. I'm so glad I bought this one and can reference it over and over again, and I'm excited to start the meal plan in January ♥️