35. Lifestyle Factors that Accelerate Healing - Stress Management

Nature is free, accessible, and backed by a growing body of science — but for people managing autoimmune disease, it's not just a nice-to-have. In this episode, Jaime and Marie-Noelle explore the specific biological mechanisms that make nature exposure a meaningful part of your healing protocol. From the nervous system-calming effects of forest bathing to the way morning sunlight anchors your immune function, this conversation bridges the science and the practical in a way that's genuinely actionable, wherever you are and however you're feeling. What You'll Learn in This Episode Why the HPA axis is uniquely disrupted in autoimmune disease — and why that matters for your daily habits How chronic sympathetic activation suppresses immune repair while amplifying inflammation The UC Berkeley research on awe and its measurable anti-inflammatory effects What Shinrin-yoku (forest bathing) is and the remarkable NK cell findings from Japanese and South Korean studies Why you don't need access to a forest to get the nervous system benefits of nature How your circadian rhythm governs immune function — and which autoimmune conditions are most affected by circadian disruption The cortisol awakening response: what it is, why morning light triggers it, and what happens when it's blunted Why sunlight and vitamin D supplements are not the same thing How artificial light at night disrupts melatonin — and why melatonin is far more than a sleep hormone Simple, low-barrier practices you can start this week, even during a flare Resources & Links The Awe & Cytokines Study (UC Berkeley / Dacher Keltner) Stellar, J.E. et al. (2015). Positive Affect and Markers of Inflammation: Discrete Positive Emotions Predict Lower Levels of Inflammatory Cytokines. Published in the journal Emotion. You can read the UC Berkeley news write-up here: https://news.berkeley.edu/2015/02/02/anti-inflammatory/ The Shinrin-yoku / NK Cell Study (Dr. Qing Li) Li, Q. et al. (2007). Forest Bathing Enhances Human Natural Killer Activity and Expression of Anti-Cancer Proteins. Published in the International Journal of Immunopathology and Pharmacology. Full text on PubMed: https://pubmed.ncbi.nlm.nih.gov/17903349/ And the follow-up review paper (which covers the lasting NK cell effects): https://pmc.ncbi.nlm.nih.gov/articles/PMC2793341/ Sponsor:  Urban AIP — Fully prepared AIP-compliant meals made with organic produce and pasture-raised meats, delivered to your door. Use code CONNECTION26 to save $120 off a month of meals (medium and large plans). Learn more about the AIP Summit and join our newsletter. Enjoying the Podcast? Follow or subscribe in your favorite podcast player so you never miss an episode. And if this conversation resonated with you, please share it — with a friend who has an autoimmune condition, in a Facebook group, a Reddit forum, or with your practitioner. A rating or review also goes a long way in helping others find this resource.  New episodes drop every two weeks. Find the AIP Summit Podcast wherever you listen.  The AIP Summit Podcast is a Gutsy By Nature production. Content is for informational purposes only and is not intended as a substitute for medical advice, diagnosis, or treatment. Always seek the guidance of your physician or qualified health provider with any questions regarding a medical condition.

This episode of the AIP Summit Podcast features a presentation by functional nutritionist and AIP Certified Coach, Jennifer Franchak, focusing on the gut-immune connection in autoimmune disease. Flare-ups are not random but are messages from an overprotective immune system, influenced by gut health and microbiome imbalances. Jennifer describes the "autoimmune harmony" method, a framework to help women understand their flare patterns and manage their health. She emphasizes the importance of gut health in immune system communication, explaining how inflammation and microbiome imbalances can lead to immune confusion and unpredictable flare-ups and outlines practical steps for improving gut health, including dietary changes and lifestyle adjustments, and highlights the role of the GI MAP test in identifying gut issues. Jennifer also discusses the significance of stress management and the nervous system in maintaining gut health and reducing flare-ups. **Download the free Autoimmune Harmony Roadmap** ALSO MENTIONED IN THIS EPISODE Learn about membership in the AIP Summit Community  March 19-23 - spring "encore" re-broadcast of the 7th Annual AIP Summit Meet Jennifer Franchak RELATED EPISODES Episode 34 - Highlights from the 7th Annual AIP Summit SOCIAL @jennfranchak @aipsummit LEARN MORE The AIP Summit  To stay informed about all AIP Summit webinars and other live events, sign up for our free newsletter.

This episode features Jan Steele, an AIP Certified Coach who operates La Goose, a gluten-free and dairy-free teaching kitchen and bed and breakfast in the South of France, where she emphasizes wellness and inclusivity. We talked with Jan to get insights on gluten-free baking and the importance of reintroductions in the AIP journey and she shared her personal journey with celiac disease and the how highlights the significance of addressing lifestyle factors alongside dietary changes. Her coaching philosophy stresses the holistic nature of AIP, advocating for balance in diet, movement, and stress management.   MENTIONED IN THIS EPISODE Meet guest Jan Steele AIP Retreats in the South of France Episode 11: Story of Healing with Rheumatoid Arthritis, Narcolepsy, and Hashimoto's: Jamie Nicole Episode 36: Story of Healing with Multiple Sclerosis: Becca Benning   SOCIAL @lagoose.fr @aipsummit LEARN MORE The AIP Summit - Sign up for our newsletter to stay up to date on all happenings!

The AIP Summit Podcast, hosted by Jaime Hartman and Marie-Noelle Marquis, is a resource for individuals seeking to manage autoimmune health through the Autoimmune Protocol (AIP). In this episode, they interviewed Becca Benning, an AIP Certified Coach, who shared her personal journey with multiple sclerosis and her professional endeavors, including the Autoimmune Health Club and AIP retreats in the south of France. Becca discussed her health challenges, including her diagnosis of multiple sclerosis in 2012, and how she discovered AIP in 2016 after a pivotal conversation with her neurologist. She emphasized the importance of lifestyle changes alongside dietary adjustments, highlighting the significance of self-knowledge and community support in managing autoimmune conditions. This conversation underscores the comprehensive nature of AIP, advocating for a personalized approach to health that includes small, experimental steps towards wellness.   MENTIONED IN THIS EPISODE Meet guest Becca Benning AIP Retreats in the South of France Episode 11: Story of Healing with Rheumatoid Arthritis, Narcolepsy, and Hashimoto's: Jamie Nicole   SOCIAL @becca_benningchc @aipsummit LEARN MORE The AIP Summit - Sign up for our newsletter to stay up to date on all happenings!

Stress management plays a critical role role in managing autoimmune conditions and this episode highlights that stress is not merely an emotional state but a physiological response that can exacerbate inflammation and immune dysregulation. Chronic stress is linked to autoimmune flare-ups due to its impact on inflammatory signaling, gut barrier function, and overall immune regulation. Hosts, Jaime Hartman and Marie-Noëlle Marquis, suggest practical stress management strategies, such as calming breath techniques and mind dumps, to help individuals regain control and resilience. Additionally, the episode features insights from Leah Williamson, an AIP Certified Coach, who discusses the importance of creating a "ceremony of eating" to promote a parasympathetic state conducive to digestion and stress reduction.    MENTIONED IN THIS EPISODE Become a member of the AIP Summit Community Meet guest Leah Williamson  SOCIAL @nourishingconversations @aipsummit LEARN MORE The AIP Summit - Sign up for our newsletter to stay up to date on all happenings!

The 7th Annual AIP Summit was held live online January 5-9, 2026. This episode features highlights from the event that was presented by AIP Certified Coaches for the autoimmune community, focusing on topics such as mindset, movement, sleep, and nervous system regulation.    LEARN MORE The AIP Summit  To stay informed about the upcoming encores, webinars, and other live events, sign up for our free newsletter. The AIP Summit Community Join now and get full access to the archives.

Solo bonus episode, announcing the seventh annual AIP Summit, a free, five-day online event starting January 5, 2026, featuring 29 presentations by AIP Certified Coaches.The summit aims to address knowledge gaps about AIP and promote accurate information. This year, the summit will include multilingual support with five presentations in French and AI-generated live captions for real-time translation. The event will cover a wide range of topics relevant to those with autoimmune diseases, including diet, lifestyle, and specific diagnoses.  See the full agenda and register for individual sessions.

This episode focuses on the themes of gratitude, grace, and growth, emphasizing that healing is not solely about diet but also involves mindset and self-compassion. Practicing gratitude is highlighted as a tool that can lower inflammatory markers, reduce stress, and improve sleep quality, thereby aiding in the management of chronic illness. Grace is discussed as allowing oneself to be human and accepting setbacks without guilt, which can reduce inflammatory cytokines and improve physiological wellness. Growth is described as the accumulation of small choices over time, leading to better understanding of body signals and improved health routines. The podcast encourages listeners to reflect on their own journey, offering gratitude, grace, and growth as key components of healing.     OFFERS Ready Set AIP - use code PODCAST for an exclusive discount on Jaime's signature program Urban AIP - use code PODCAST for an exclusive discount on meals SOCIAL @aipsummit LEARN MORE The AIP Summit - Sign up for our newsletter to stay up to date on all happenings!  

The AIP Summit Podcast, hosted by Marie-Noelle Marquis and Jaime Hartman, is a resource for individuals seeking to manage their autoimmune health through the Autoimmune Protocol (AIP). This episode, the fourth in a Q&A series, addresses listener questions on topics such as cravings, picky eating, the differences between AIP and other diets, exercise, and how to determine if AIP is effective. The hosts emphasize the importance of understanding the connection between body and mind in managing cravings, suggest strategies for overcoming picky eating, and clarify the distinctions between AIP and paleo diets. They also discuss the balance required in exercise for those with autoimmune conditions and offer guidance on tracking symptoms to assess the effectiveness of AIP.   MENTIONED IN THIS EPISODE Episode 1: The ABCs of AIP (October 7, 2024) Episode 6: Answering Common Questions About AIP (December 16, 2024) Episode 14: More Common Questions about AIP (April 7, 2025) Episode 22: More Common Questions About AIP (July 21, 2025) Episode 4: Story of Healing from Lupus & Hashimotos - Marie-Noelle Marquis (November 18, 2024) Episode 5: Story of Healing from Crohn's Disease - Jaime Hartman (December 2, 2024) Learn more about Jaime Hartman Learn more about Marie-Noelle Marquis   Do you have a question you'd like us to answer in a future episode? Submit your questions here Recipe for AIP-friendly chicken nuggets made with "pork panko" Recipe for AIP-friendly "mac and cheese" The Autoimmune Protocol Comfort Food Cookbook OFFERS Ready Set AIP - use code PODCAST for an exclusive discount on Jaime's signature program Urban AIP - use code PODCAST for an exclusive discount on meals SOCIAL @aipsummit LEARN MORE The AIP Summit - Sign up for our newsletter to stay up to date on all happenings!  

Hosts Jaime Hartman and Marie-Noelle Marquis are joined in this episode by Melanie Snyder, an AIP Certified Coach, to discuss strategies for navigating the holiday season with dietary restrictions due to autoimmune diseases. Melanie shared her personal journey with celiac disease and how AIP transformed her health, emphasizing the importance of planning and finding suitable food replacements to maintain dietary needs during festive times. Melanie provided practical tips for hosting and attending holiday gatherings, such as preparing meals in advance, asking for help, and practicing social interactions throughout the year to build confidence. She also highlighted the emotional aspects of dietary changes during the holidays and suggested focusing on non-food-related traditions to maintain the holiday spirit. MENTIONED IN THIS EPISODE Episode 12: AIP Beyond the Plate: Integrating Lifestyle Choices Meet guest Melanie Snyder Urban AIP's holiday meals [use coupon code HOLIDAYPODCAST] Christmas Cut Out Sugar Cookes from Unbound Wellness SOCIAL @melaniesnyder @aipsummit LEARN MORE The AIP Summit - Sign up for our newsletter to stay up to date on all happenings!