How to Choose: Core vs. Modified AIP Elimination Phase | Deep Dive (Ep 069)
How to Choose: Core vs. Modified AIP Elimination Phase | Deep Dive (Ep 069)  
Podcast: The Autoimmune Wellness Podcast
Published On: Mon Mar 09 2026
Description: Episode 69: Core vs. Modified AIP Elimination Phase — How to Choose | Deep DiveIf you’re learning about the Autoimmune Protocol for the first time—or revisiting it after trying it years ago—one question almost always comes up during the Elimination Phase:Should I start with Core AIP or Modified AIP?It sounds like a simple choice, but for many people it feels loaded. Some wonder which version will “work better.” Others worry about sustainability, cost, cultural fit, or whether they can realistically maintain the structure long enough to see results.In this episode of the AIP Deep Dive series, Mickey breaks down the key differences between Core and Modified AIP, explains why both versions exist, and walks you through how to decide which one is the best fit for you right now. Rather than framing the choice as a matter of willpower or commitment, this episode reframes it as a question of context, sustainability, and nutrient density.Mickey also discusses who each version tends to work best for, what the research currently says (and doesn’t say), how Modified AIP evolved from real-world use, and how to transition between versions if needed.In this episode, you’ll learn:Why the Core vs. Modified question exists todayWhat is removed on Core AIP and how it differs from ModifiedWhich foods are included in Modified AIP and whyWho Core AIP tends to work best forWhy Modified AIP is now the recommended starting point for most peopleHow accessibility, affordability, and cultural relevance factor into your decisionThe research reality behind both versionsWhy nutrient density matters regardless of which version you chooseHow to transition from Modified to Core if neededWhy fit and sustainability matter more than perfectionResources:Referenced Episodes:Episode 53: The Elimination Phase Explained (Deep Dive)Episode 55: Nutrient Density & Lifestyle Changes – Essential to All Phases of AIPAIP Foundation Series – Free 5-day email course with printable food lists for both Core and Modified AIP, reintroduction charts, meal plans, and beginner tools.The New Autoimmune Protocol (Book) – The first AIP resource built to reflect the updated Modified AIP framework while prioritizing nutrient density and therapeutic principles. Available for pre-order wherever books are sold.Episode Timeline:00:00 – Core vs. Modified: why this question matters02:16 – Elimination Phase overview at a glance03:21 – What is removed on Core AIP04:07 – What’s included on Modified AIP05:09 – Timeline reminder & Foundation Series reference06:21 – Why Modified AIP was created08:30 – Who Core AIP tends to work best for10:36 – Why Modified AIP is recommended for most people11:38 – Accessibility & affordability considerations12:27 – Modified AIP for vegetarians, active individuals & weight restoration14:28 – The research reality: what we know and what’s next16:22 – The biggest tradeoff: nutrient density18:39 – What happens to existing Core AIP resources20:47 – A note on known sensitivities21:54 – Cultural relevance and making AIP your own23:40 – Transitioning from Modified to Core25:33 – Closing recap & book pre-order