Week #1: Introduction to the Autoimmune Protocol

Transcription

1 Week #1: Introduction to the Autoimmune Protocol This first week of the course is all about introducing you to the Autoimmune Protocol and covering important topics that the tenets of the Autoimmune Protocol are built on. 1. Welcome to The AIP Lecture Series a. Lecture Length: 10 minutes b. There is no Recommended Reading for this lecture 2. History of Dietary Recommendations and the Rise in Chronic Illness a. Lecture Length: 25 minutes i. Introduction 3. What is Autoimmune Disease? a. Lecture Length: 18 minutes i. Introduction: The Epidemic of Autoimmune Disease 4. Primer On The Immune System a. Lecture Length: 35 minutes i. Chapter 4: Biological Systems Health (Immune Health) ii. Chapter 1: The Causes of Autoimmune Disease (A Primer on Proteins, Antibodies, Immune System)

2 5. Primer on Gut Health a. Lecture Length: 30 minutes i. Chapter 4: Biological Systems Health (Gut Health) ii. Chapter 1: The Causes of Autoimmune Disease (What Do Autoimmune Diseases have in Common? 6. The Causes of Autoimmune Disease a. Lecture Length: 45 minutes i. Chapter 1: The Causes of Autoimmune Disease (The Major Contributors to Autoimmune Disease, What Do Autoimmune Disease Have in Common?) 7. What to Expect from the AIP i. Chapter 7: The Research (Summaries of the Studies) ii. Chapter 33: Modifying Paleo for Specific Goals (Mitigating Autoimmune Disease) iii. Chapter 7: Implementing The Paleo Approach ( Is This Really a Cure? ) Week #2: The Science behind What to Eat This week's lectures focus on what to eat on the Autoimmune Protocol, including the importance of nutrient density, the most nutrient-dense foods available in the food supply, optimizing macronutrients, and practical aspects of sourcing quality AIP foods. 1. Nutrient Density and Immune Function a. Lecture Length: 54 minutes i. Chapter 1: Nutrient Density

3 ii. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Nutrient Poor Diets) 2. The Importance of Vegetables a. Lecture Length: 23 minutes i. Chapter 8: Vegetables and Fruits ii. Chapter 5: The Paleo Approach Diet (Vegetables and Fruits) 3. The Importance of Seafood i. Chapter 9: Fish and Shellfish ii. Chapter 5: The Paleo Approach Diet (Meat, Poultry and Seafood, Introduction) 4. The Importance of Offal and Broth a. Lecture Length: 29 minutes i. Chapter 10: Meat and Eggs ii. Chapter 5: The Paleo Approach Diet, (Offal, Glycine-Rich Foods) 5. Foods for Gut Health a. Lecture Length: 25 minutes i. Chapter 1: Nutrient Density (Fiber) ii. Chapter 4: Biological Systems Health (Gut Health) iii. Probiotic and Fermented Foods (Fermentation, Probiotic Benefits, Types of Probiotics and Fermented Foods) iv. Chapter 5: The Paleo Approach Diet (Probiotic Foods)

4 6. Plants vs Animals: Macronutrients are Overrated i. Chapter 2: Balanced Micronutrients ii. Chapter 3: Diverse Omnivorism iii. Chapter 5: The Paleo Approach Diet (Macronutrient Ratio) 7. Variety, Quality and Budget i. Chapter 16: The Paleo Diet Quick-Start (Meat Versus Plants to end of chapter) ii. Chapter 31: Is Paleo Too Expensive? iii. Chapter 35: Shopping For Quality Foods iv. Chapter 5: The Paleo Approach Diet (Vegetable and Fruit, Quality Matters, Budget Concerns) v. Chapter 5: The Paleo Approach Diet (Meat, Poultry and Seafood, Quality Matters, Budget Concerns, What About Budget Concerns?) Week #3: The Science behind AIP Eliminations, Part 1 This week's lectures focus on the science behind each of the dietary eliminations on the Autoimmune Protocol, detailing how compounds in eliminated foods affect our health at the cellular and molecular level. 1. Introduction to AIP Eliminations a. Lecture Length: 13 minutes i. Chapter 5: Avoiding Toxins ii. Chapter 17: Toxins in Foods iii. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Foods That Cause a Leaky Gut, Gut Dysbiosis)

5 2. AIP Eliminations: Prolamins a. Lecture Length: 35 minutes i. Chapter 19: Grains, Legumes, and Pseudograins (A Primer on Lectins) ii. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Lectins, Prolamins) 3. AIP Eliminations: Agglutinins i. Chapter 19: Grains, Legumes, and Pseudograins (Agglutinins) ii. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Agglutinins) 4. AIP Eliminations: Saponins and Glycoalkaloids a. Lecture Length: 18 minutes i. Chapter 19: Grains, Legumes, and Pseudograins (Saponins) ii. Chapter 24: Food For Thought (Nightshades) iii. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Saponins and Glycoalkaloids) 5. AIP Eliminations: Digestive Enzyme Inhibitors and Phytates i. Chapter 19: Grains, Legumes, and Pseudograins (Digestive Enzyme Inhibitors, Phytates) ii. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Digestive Enzyme Inhibitors, Phytates and Phytic Acid) 6. AIP Eliminations: Alcohol and Eggs i. Chapter 24: Food For Thought (Eggs, Alcohol)

6 ii. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Alcohol, Lysozyme: The Problem with Eggs) 7. AIP Eliminations: Refined and Manufactured Foods i. Chapter 5: Avoiding Toxins ii. Chapter 17: Toxins in Foods iii. Chapter 18: The Biggest Culprit: Refined And Manufactured Foods iv. Chapter 2: Dietary Factors That Contribute to Autoimmunity (The Wonderful World of Antinutrients) Week #4: The Science behind AIP Eliminations, Part 2 This week's lectures continue explaining reasons for each AIP elimination, detailing how compounds in eliminated foods affect our health at the cellular and molecular level. Practical aspects of AIP eliminations are also covered. 1. AIP Eliminations: Sugar and Insulin a. Lecture Length: 17 minutes i. Chapter 4: Biological Systems Health (Stress Hormones) ii. Chapter 22: Sugars (Sugar and Inflammation) iii. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Inflammatory and Immunogenic Foods, read up to Sugar Substitutes: From the Frying Pan into the Fire) 2. AIP Eliminations: Sweeteners and Estrogen Mimics a. Lecture Length: 23 minutes i. Chapter 5: Avoiding Toxins (Estrogen Mimics) ii. Chapter 17: Toxins in Foods (Endocrine Disrupters) iii. Chapter 22: Sugars (The Worst Offender, Artificial and Noncaloric Sweeteners)

7 iv. Chapter 1: The Causes of Autoimmunity (Hormones) v. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Sugar Substitutes: From the Frying Pan into the Fire) vi. Chapter 3: Lifestyle factors That Contribute to Autoimmune Disease (Hormonal Contraceptives) vii. Chapter 5: The Paleo Approach Diet (Quality Matters) 3. AIP Eliminations: Leptin and Ghrelin i. Chapter 4: Biological Health Systems (Hunger Hormones) ii. Chapter2: Dietary Factors That Contribute to Autoimmunity (Hunger Hormones and Inflamation) iii. Chapter 3:Lifestyle Factors That Contribute to Autoimmune Disease (Hunger Hormones Revisited: The Effect of Meal Frequency) 4. AIP Eliminations: Bad Fats i. Chapter 9: Fish and Seafood (Benefits of Omega-3 Fatty Acids and other Nutrients in Seafood) ii. Chapter 11: Healthy Fats iii. Chapter 20: Processed Vegetable Oils and Trans Fats iv. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Bad Fats and Good Fats) 5. AIP Eliminations: Other Immunogenic Foods a. Lecture Length: 19 minutes i. Chapter 14: Seasonings ii. Chapter 15: Beverages (Juices and Smoothies, read to end of chapter) iii. Chapter 34: Troubleshooting (Reactions to Healthy Foods, read up to Food Sensitivities)

8 iv. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Is Salt Good or Bad?) v. Chapter 2: (Are Coffee and Tea Proinflammatory or Anti-inflammatory?) vi. Chapter 5: The Paleo Approach Diet (Vegetables and Fruits, read paragraph on chlorella and spirulina) vii. Chapter 5: (Navigating Spices) viii. Chapter 8: Troubleshooting (Allergies, Intolerances, and Sensitivities, read up to Histamine Intolerance) 6. Summary of AIP Eliminations a. Lecture Length: 22 minutes i. Chapter 33: Modifying Paleo for Specific Goals (Mitigating Autoimmune Disease) ii. Chapter 2: Dietary Factors That Contribute to Autoimmunity (Summary of Foods to Avoid on the Paleo Approach) iii. Chapter 5: The Paleo Approach Diet (Summary Guide) 7. Living with Eliminations a. Lecture Length: 40 minutes i. Chapter 31: The Paleo Principles ii. Chapter 7: Implementing the Paleo Approach Week #5: The Science behind AIP Lifestyle Health is about more than just the food on our plates. This week's lectures discuss lifestyle factors that influence immune function, hormone regulation and gut health. 1. Introduction to AIP Lifestyle a. Lecture Length: 11 minutes i. Chapter 6: Beyond Food

9 ii. Chapter 3: Lifestyle Factors That Contribute to Autoimmune Disease (Introduction) 2. Sleep and the Immune System a. Lecture Length: 42 minutes i. Chapter 26: Sleep and Circadian Rhythm ii. Chapter 3: Lifestyle Factors That Contribute to Autoimmune Disease (Why Circadian Rhythms Matter, Sleep (Lack of Quality, Quantity, or Both)) iii. Chapter 6: The Paleo Approach Lifestyle (Protecting Your Circadian Rhythms) 3. Stress and the Immune System a. Lecture Length: 33 minutes i. Chapter 27: Stress and Resilience ii. Chapter 3:Lifestyle Factors That Contribute to Autoimmune Disease (Stress Managements (of Lack Thereof)) iii. Chapter 6: The Paleo Approach Lifestyle (Manage Your Stress) 4. Activity and the Immune System a. Lecture Length: 25 minutes i. Chapter 28: Exercise and Gentle Movement ii. Chapter 3: Lifestyle Factors That Contribute to Autoimmune Disease (Physical Activity) iii. Chapter 6: The Paleo Approach Lifestyle (Get Plenty of Low-Intensity Activity) 5. Connection and the Immune System a. Lecture Length: 19 minutes i. Chapter 30: Social Connection

10 ii. Chapter 3: Lifestyle Factors That Contribute to Autoimmune Disease (The Importance of Touch and Connection) 6. Nature and the Immune System i. Chapter 29: Nature and Sunlight ii. Chapter 6: The Paleo Approach Lifestyle (Enjoy and Connect With Nature) 7. Lifestyle versus Diet: What s More Important? a. Lecture Length: 10 minutes i. Chapter 6: Beyond Food ii. Part 5: Paleo Lifestyle (Introduction) iii. Chapter 31: The Paleo Principles (Lifestyle Changes Support Dietary Changes (and Vice Versa) iv. Chapter 6: The Paleo Lifestyle Approach (Introduction) Week #6: Implementing and Troubleshooting This week's topics include many aspects of implementation of the Autoimmune Protocol, as well as troubleshooting, reintroductions, and lifelong health. 1. The Autoimmune Protocol Do s and Don ts a. Lecture Length: 25 minutes i. Chapter 31:The Paleo Principles ii. Chapter 7: Implementing the Paleo Approach 2. Repairing the Gut a. Lecture Length: 35 minutes

11 i. Chapter 4: Biological Health Systems (Gut Health) ii. Chapter 12: Probiotic and Fermented Foods iii. Chapter 8: Troubleshooting (read up to end of The Gut-Brain Axis) 3. Avoiding Environmental Toxins i. Chapter 5: Avoiding Toxins ii. Chapter 1: The Causes of Autoimmune Disease (Environmental Triggers, read to the end of Diet and Lifestyle) 4. Troubleshooting a. Lecture Length: 60 minutes i. Chapter 34: Troubleshooting ii. Chapter 8: Troubleshooting 5. Healthy Habits, Transition and Balance i. Chapter 16: The Paleo Diet Quick-Start ii. Chapter 31: The Paleo Principles (Is Paleo Too Expensive?) iii. Chapter 35: Shopping For Quality Foods iv. Chapter 5: The Paleo Approach Diet (Vegetables and Fruits: Quality Matters, Budget Concerns) v. Chapter 5: (Meat, Poultry, and Seafood: Quality Matters, read up to Offal) vi. Chapter 5: (Meat, Poultry, and Seafood: What About Budget Concerns?, read up to Vegetables and Fruit)

12 6. Reintroductions i. Chapter 7: The Research ii. Chapter 33: Modifying paleo for Specific Goals (Mitigating Autoimmune Disease, Alleviating Asthma and Allergies) iii. Chapter 9: The Long Haul (read up to the end of Why Do I React So Violently to a Food I used to Eat All the Time?) 7. Wellness for Life a. Lecture Length: 12 minutes i. Chapter 31:The Paleo Principles ii. Chapter 9: The Long Haul (Lifelong Health)