Jaime Hartman (00:04):
Welcome to the AIP Summit Podcast presented by AIP Certified Coaches. Hi, I'm Jaime Hartman from Ready Set AIP.
Marie-Noelle Marquis (00:12):
And I'm Marie-Noelle Marquis from Urban AIP. And together our mission is to equip you with the tools, knowledge, and the support you need to effectively use the autoimmune protocol, whether you are aiming to take control of your own autoimmune health or guiding others through it.
Jaime Hartman (00:27):
And today we are exploring the ways that appropriate movement can be both empowering and healing for autoimmune athletes and for everyone. So before we get into the main portion of this week's episode, we just have two really quick time sensitive reminders for you. First one from me is a reminder that enrollment for the fall session of the AIP Certified Coach Practitioner training program is currently open with class starting on September 21st. If you are a health coach, a nutritionist, or some other kind of practitioner and you want to become an AIP Certified Coach like us, this is the course you need to take. Go to aipcertified.com to learn more. And again, a reminder, enrollment will be closing soon with the eight week course starting on September 21st.
Marie-Noelle Marquis (01:22):
And we also want to remind you that the Autoimmune Association's annual Hope Journey Walk is happening on September 19th with an in-person walk in Washington DC, a second location in Michigan, as well as virtual option for anyone to join from anywhere. Jaime and I will both be at the Washington DC walk and we would love to see you there. And Urban AIP is also catering the breakfast, which I'm really excited about. So you can go to give.autoimmune.org/teamaip2026 to join our team or make a donation.
Jaime Hartman (01:57):
As always, I'll be sure to put those links in the show notes. Now onto the main event. In this episode, we are sharing the audio from a presentation delivered in January of this year at the seventh annual AIP Summit called The Autoimmune Athlete Empowered Movement. The speaker is Lana Buettner and she shares her personal experience as a competitive athlete living with ankylosing spondylitis and how appropriate movement is supportive of autoimmune health.
Marie-Noelle Marquis (02:27):
Yeah, I really appreciate how Lana emphasized that movement is medicine even during autoimmune flares and that she focused on how to adapt exercise during those times. I am definitely, I don't want to use the word guilty, but I definitely am one that does not want to move when I have a flare for sure. So I find her session to be such a good reminder of why it's so important.
Jaime Hartman (02:53):
Now listeners, the full experience of Lana's presentation at the annual summit did include slides that you will not see in this audio medium and also a Q&A session was held afterwards. So if you missed the summit in January and you want this full experience, I have some really good news for you. This is going to be rebroadcast in its entirety during our free fall encore, which is happening this week along with all of the other sessions that were presented by AIP Certified Coaches this year. If you are listening to this episode before the Encore concludes on September 13th, you will find the full agenda at aipsummit.com or you could consider becoming a member of the AIP Summit community, which will give you full access to the entire archives.
Marie-Noelle Marquis (03:40):
We should also mention that we shared two other session from this year's annual summit back in episode 38 on the gut immune connection and how you can decode your flares. And then in episode 44 on the evidence for mindset in physical healing. So if you appreciate this kind of content, you might want to go back and listen to those if you have not already.
Jaime Hartman (04:02):
Yes. Thank you for mentioning that. I'll be sure to put links in the show notes for all of that. Now let's get started. Here's Lana at the seventh annual AIP Summit.
Lana Buettner (04:15):
Hi everyone. Nice for you to join this AIP Summit 2026. So my name. Oh, first of all, before I present myself, just a reminder, this goes for all the presentations. Everything that's shared here is really for informational purpose only, should not be a substitute for medical advice, diagnosis, or treatment. So please, whatever I share, take it as information and seek advice of your physician, your health coach, your functional practitioner, if you have any questions and anything that pertains to your particular situation and needs. So today's webinar presentation is the Autoimmune Athlete Empowered Movement. As we know, obviously this is an AIP summit, but probably a lot of you know that movement is a big part of this AIP protocol. It's not just nutrition. We have stress, we have all the lifestyle factors, and so movement is really a big one as well and as it has such a huge impact on the health and especially when we live with an autoimmune condition.
(05:28):
So just a little bit about myself before I go into the details of this presentation. So my name is Lana Buettner. I'm a board certified functional health coach, of course AIP Certified Coach. I also have a training as an epigenetics coach. I'll talk about this in a little bit. For my own health journey, I live with ankylosing spondylitis, so it's a type of rheumatoid arthritis condition that attacks the spine, the SI joints, and recently also had endometriosis, which is not quite an autoimmune condition, but falls into the chronic condition. So my approach as a functional health coach is really a full body approach working on body, mind, soul, working on lifestyle factors. So not only AIP, nutrition, lots of movements, stress management, nervous system regulation, really a 360 approach to healing. I offer one-on-one coaching, group coaching, corporate coaching. I'm based in Munich, in Germany, so you might hear from a bit of an accent, but I coach in English and French and in German.
(06:39):
So you have my website if you want to have a look, my Instagram, and I'll share a bit more at the end as well. So why is this topic near and dear to my heart? I am a passionate athlete since I was born almost. So this is just to give you an overview of my own competitive autoimmune athlete journey. So I grew up in France. I was a competitive tennis player for more than 10 years, which then brought me to the US. I played for four years at the University of Oregon, played tennis on scholarship division one, and then I had my first ankylosing spondylitis symptoms appear during college. We didn't quite know what it was. Everyone though, oh, it's like overtraining, it's just an athlete. So that's kind of how I was treated for a while until I was done with college and I started the whole medical journey with rheumatologists and that's when then a year after graduating I got the diagnosis.
(07:46):
So this was a big shock and I mean I had been an athlete my whole life. I had managed it, but this meant, okay, I need to reconsider some things how I'm doing it. This has been too much stress on my body. And I strongly believe that it was also one of the triggers for expressing this autoimmune condition for me. It was college, lots of stress, lots of overtraining really. We were training almost every day for hours. So I've learned a lot through my own journey. And then fast-forward, I've worked for four years a lot on my health, working with functional health coaches, with practitioners, and I've been pretty much in remission of my AS since 2019, so almost six years now, six, seven years. And I've had a few more medical things like hip surgery, but this was more related to something else. And now you can see it's a different looking racket.
(08:43):
So I've switched from tennis to paddle. I don't know if some of you are familiar with this sport. It's really a huge one in Europe, up and coming in the US actually as well. And so now I'm part of the German national team, play a lot of international and national tournaments. And so that's going to be my key message at the end of this presentation as well is yes, I live with an autoimmune condition and yes, I can be an athlete and have learned a lot on how to manage what my body needs, how to adapt my training, my nutrition, and to make sure that I stay away from flares and stay in this remission and feel good about it. So I hope that this can empower you, inspire you, and I will share a bit some tips and tricks I've learned over the years.
(09:36):
So this is what we're going to look at today, how do we define movement and sports? Why is movement so important when we live with an autoimmune condition? How can we modify our movement? What's important to consider as an autoimmune athlete? Some AIP consideration as well. And then finally, really how to best support your recovery. So why is movement so important? Whether you have an autoimmune condition or not, obviously it has anti-inflammatory and inflammation regulating effects. So it supports the immune system and can help it bring it back into balance. Of course, it's important to differentiate it from overtraining, which can create inflammation. So here we're not going into overtraining yet, but really it has these anti-inflammatory properties. It improves circulation, lymph low, digestion, sleep. It reduces stress hormones such as cortisol, improves mobility, muscle strengths, the bones, which is super, super important when we're talking about autoimmune conditions.
(10:50):
And then of course it has this mental positivity of just being outside and moving and having all those hormones flooding through the body and oftentimes feel much better. I don't know too many people that have gone to a workout and feel worse after. Of course, if they've been careful and not going and overtraining. So it just has this feel good to it. So this is why it's so important. When we look at the field of epigenetics, so epigenetics is the field that says that we're not our genes, that it's the field more than the genes. So we have an impact. We can impact the expression of our genes. So we all have a lot of different genes that get turned on or off based on lifestyle factors. So that could be movement, that can be nutrition, it can be transgenerational. So what we're bring from the families, the patterns that can switch, stress, nervous system regulation, all these have an impact on how our genes get regulated, and movement is one of those huge key factors.
(12:00):
So movement is a powerful epigenetic signal. It influences the genes that are involved in inflammation, in immune regulation, in energy metabolism, and then how these genes are expressed. So this really want to emphasize on that. This is just not how you feel right after, but it's a deep in the body genetic impact when you move. So we're looking here obviously at regular appropriate movement and what can it do? Reduce those pre-inflammatory gene expression. So there's pro-inflammatory cytokines, it's called, improve the immune balance, and of course also the mitochondrial function. So your mitochondria, those energy producing what's in the cells, and so then the fatigue can improve through that as well. So through sport, more easily readable genes that are related to energy production, muscle building, and protection against free radicals, which are roaming into the body and can produce oxidative stress. So two slides just to show the importance of movement and why we need it daily as well.
(13:16):
But what's the goal here when we think about movement? We're thinking about regular adapted movement, especially living with an autoimmune condition without overtraining, overexertion. So you don't need to be a high performance athlete or even an elite level athlete to elite level sport. What does your body need? Your body needs consistency, it needs mindfulness, and it needs joy. That's the key to movement. And as you can see here, the little emoji, I find it funny because she's dancing. And so we'll see how we define movement here. So what do we talk about in this presentation? I talk a lot about movement. Let's distinguish exercise and movement. Exercise is any structured intentional activity, like you have a cycling class that you're going with your friends or you're going to a tennis tournament, for example. And movement is all the ways we use our body. If we're getting up from our chairs now and doing a few squats, or if we're just taking the stairs instead of the elevator or gardening or dancing, any chore counts as well.
(14:35):
So both improve our health, of course, different intensity, but the same value. And so super, super important. Every step, every stretch, every court, the chore counts. So when you see me with the picture of an athlete or working out, and maybe you're in a position now you're like, "I'm in pain. I'm in a flare. I'm not doing well. I can't do this." That's okay. But you can try and move your body the best you can according to your needs and your situation. And so maybe for you, it's going on a walk for 15 minutes twice a day with your dog or doing some stretching at home or using the stairs a bit more or cleaning your apartment. Any type of movement that you can get into your body will be beneficial. And this also helps to reframe maybe a guilt of like, "Oh, I didn't make it to the gym today.
(15:31):
I was too tired." That's okay. Find another way to get in motion. And that's why I also want to point out the definition of an athlete. And here we call it the autoimmune athletes, but in my opinion, you're all athletes. It's more than I'm competing for an event, I'm playing on this team. It's a mindset. So anyone who trains with purpose toward a goal. We did a webinar not long ago with Jaime and she was like, "Oh, I don't know if I should consider myself an athlete." But then she was like, "I'm training for," I think it was a half marathon. And I'm like, "You are an athlete, right? You're training towards a goal and whether it's in a year or in six months or in two months, it's anything. And even if you don't have a half marathon and maybe like today I was able to walk 10 minutes.
(16:25):
Okay, what could be your next goal be? Maybe tomorrow you feel better and you can go for a 15-minute walk or 20-minute walk." And so that's the true value of how we define an athlete's discipline, resilience, consistency. So you can be an athlete at any age and really any stage of life. It's just how you define it for yourself.
(16:50):
So what kind of exercise do we recommend? So in general, the recommendations of the American Heart Association are 150 minutes a week of moderate intensity, aerobic activity, or 75 minutes a week of vigorous aerobic of activity or combination of the both, plus at least two times a week of strength training. This is a huge, huge factor. If you have trouble, if you have difficulties maybe going into anything that's aerobic and that really pumps the heart rate and going on a run or cycling, then strength training is your key movement. That's one thing to learn from today or to remember is how can you incorporate more strength training, especially as we look into healthy aging, longevity, strong bone density and muscle mass, which we can often lose with autoimmune conditions. So that's an important patent factor. And you have listed a few more exercises or exercise that could work for you living with an autoimmune condition.
(18:03):
So strength training, cross trainer, which is the machine that has a bit less impact than if you run on concrete. Biking is great, also a low impact sport. Aqua fitness, hugely popular, less impact as well, really gets your heart going, works on the strength. So this is a very, very beneficial type of exercise when we live with an autoimmune condition. And then racket sports, I added it maybe just for the fun, it's also, we talked about it, having the joy and the mindfulness of working out. So that could be something. Or maybe you go to yoga class or Pilates class with some friends, with family, which is also great for strength, for mobility, stability. So those are just some examples. Obviously you know your body and your needs best.
(18:55):
So what type exactly, I gave you some example of movement and of exercise, but what does the autoimmune body need the most? I've put it pretty much in order of importance and how you could think of like, okay, today's Monday, how can I plan my week? Where can I put my focus on? Mobility, flexibility. I give you an idea three to six sessions per week. It could even be daily. So here the intensity is very gentle. We want to be in a pain-free zone and really focus on the breath, the quality of the movement. So here we're thinking joint mobility exercises for your spine, your hips, your shoulders, your wrist, based of course on your autoimmune condition where you might have pain, dynamic stretches, fascia work like foam rolling, some really gentle therapeutical yoga. So this is what keeps you in motion. And maybe you've had a long day at work and you've been sitting a lot.
(20:01):
Okay, can you get out up a little bit and do some joint mobility, stretch your arms in circles, do some gentle squats, anything that gets the mobility, that flexibility going is really, really key. Then strength training, we talked about it. Maybe that's two to three sessions per week. And here I put 20 to 40 minutes, but perhaps for you, you start with 10 minutes, see how you feel. 15, 20, build it up, but it doesn't need to be any type of really long sessions. So here you have different options. You can do fully body weight exercise, which is great. Your body carries a weight already and has enough to really train the muscles and get the benefits from it. Squats, lungs, pushups, bench dips. Then we have the resistance bends, you can easily buy very cheap, and then you can use them with your door, with your chair, your table.
(21:01):
And so you have a bit more resistance, go a bit deeper into the training of the muscle. And then of course weights, whether you go to a gym or have some at home, and then you can incorporate some core exercises as well. And then lastly, we have the third category, which is cardio, endurance. So two, three sessions, but maybe for you at the beginning, it's just one session. Again, this is based on how you feel. Don't go for lengths. So that's oftentimes how we can step into overtraining when we do these sessions for too long, whether it's a weight loss goal or we think, oh, I need to work on my cardio. I'm going to be for an hour on the elliptical or for an hour on the treadmill. Oh, that's a lot. And so maybe it's just 20 minutes. See how you feel, light to moderate intensity.
(21:59):
Walk, could be walks at fastest pace. Maybe you're like, okay, my energy is good today, but I don't want to do cross training. I go on a loop around my house, but at a much faster speed. That's already great. Lots of benefits with that. Biking, indoor, outdoor, swimming, we had it earlier, or cross trainer. So anything that's low impact on your joints to incorporate.
(22:27):
So maybe you have this question in your mind that, hey, I have an active autoimmune flare. What can I do? It's a great question. Important is to remember movement is medicine even during flares. And to avoid this vicious cycle of you're in a lot of pain, so you're staying on your couch, then you're disappointed with yourself or sad that you weren't able to move. So then that can make the symptoms even worse because obviously we know the emotional and the mind plays such a big factors in how we feel and the symptoms. And then you don't move and so you're in a vicious cycle. So that's what I said earlier. Even in a painful flare, remember, hey, moving my body as little as I can, but making sure I get some movement in will be beneficial. It will lubricate the joints. It will bring those happy hormones what we had earlier.
(23:30):
So really focus on gentle, joint-friendly exercise here. Prioritize mobility, circulation, energy. So that's not a moment where you would go after your goals, you would go after a PR or lifting more or running fast or anything like that. This is just to see it as your type of therapy. It's one of the tools in your toolbox on the AIP protocol that will help you. And important as well, pain does not equal gain. So make sure you can distinguish your discomfort from any damage that you're doing and any inflammation that you're creating on top. So do not stop, learn to modify, adapt to your body signals. And that's of course where a healthcare professional can come in handy. Maybe you have a personal trainer or someone on your team that can give you a bit of feedback on that.
(24:33):
So with that is also the question, if I am exercising more, how do I even know if it's negatively impacting my autoimmune condition or could it be? Could it be that I'm working out and then after a few weeks I'm experiencing a flare and then I'm like, ah, did I do too much? So I want to give you a few little things to consider. So signs to watch out for. So pay attention to any unusual fatigue, increased joint pain, muscle soreness that is beyond the normal soreness of like, "Hey, I had a good workout. I feel it in my muscles." Brain fogs or again, any types of flare-ups. So this is really your sign of I might have pushed my body a little bit too much here and the training load is too much. Then the timing. So this varies of course per person. Do you feel pain, so the bad type of pain, the flare of your symptoms, do you feel that right away during a session or after a session?
(25:44):
Or that's where a journaling will come in handy. I'll share a few questions in a bit. Maybe you only experience that 24 hours to 72 hours later. So really tracking of like, okay, today I had a heavy session. How do I feel in 48 hours? Sometimes it can be delayed a little bit and that makes it hard to know, but the more you test, so this is the key as well of being an autoimmune athlete or athletic or active person is to know how do I respond to the workout and how can I adapt it? So then the recovery awareness, if my energy didn't get really back after one to two days, or if you really think it's tied to the training, feedback to readjust. Hey, maybe the exercise I did was too intense. Maybe the duration was too intense. Maybe one particular exercise was too much.
(26:42):
So volume intensity, recovery practice, which I'll share in a bit as well. And then we all have a different stress tolerance window. So really for you, it's learning what is your threshold and how can you best adapt. When I was an athlete in college, I think I had a really, really high stress tolerance because I had to function and I had to train and I had to be there for the team. So I kind of became numb to those symptoms. I probably was experiencing what I showed here, unusual fatigue, increased joint pain, muscle soreness, but because I had to keep going, I was like, "Oh, I'll be fine." Led to some more serious things. And now as an athlete, again with the pedal team, I have so much more awareness of, "Okay, today was really intense. I'm going to take a break the next day," or, "Hey, I can only do two hours today instead of four." And so this awareness of my personal threshold really, really helps me to better adapt my trainings.
(27:54):
And then feedback loop, like I said, journaling, the workouts, I'll share in a bit how that could look like. So movement modifications with autoimmune, bring in the awareness into your body. How does movement feel today? What kind of movement do I need today? Do I need more stretching mobility? Can I go a bit more for strength because I feel like I have the energy, the power or I need to let it out. I really want to sweat, go into the cardio mode. So that's really inflammation management here for you. And so this is this individual management, make sure you can really plan your training. You're probably used to planning your meals with AIP, so it's the same with training. As you do your week, you're like, okay, Thursday I can do strengths for 20, 30 minutes. Friday, active recovery. Saturday, I go swimming. And so that's how you then learn to adapt those training weeks according to what you need.
(28:59):
And then just a bit of information, this is really if you are training for any type of competition, like you have a semi-marathon or a marathon or you're an athlete in a team and you have a competition coming up. So AIP is possible and the elimination is possible, but there are things to consider. What happens a lot when we start AIP and we're not as experienced with it is the underfueling. Of course, this can trigger flares and this is not as productive with performance. So AIP in a high training load, you really need to eat more than you think, especially as we're removing a lot of those pro-inflammatory trigger foods, and that's where you can eat a lot of these clean foods, which are in the AIP protocol.
(29:50):
So carbs is often the tricky one when we start with AIP is that we are often low carbs. So that's when focus really on daily starchy carb Carbs like sweet potato, cassava, plantain, tao, squash, all of these will fuel your energy source as they convert into sugars and give you that quick energy boost before and after your workouts for recovery. And then the other one is protein. We cannot emphasize enough the importance of really having consistent protein at every single meal that will help with muscle repair, muscle building that's happening after the workouts. So this is really one to prioritize. And then the training volume. So particularly in the elimination phase, this is a hard one to time with the peak performance phase because we know that so much is happening in the body, we're healing. So overall, as we're healing based on how you are in your autoimmune journey, maybe don't go for a peak performance with that.
(31:02):
That's why it took me so long for me to even go back into sports because I had so much healing to do. Once you're out of the elimination phase and you're staying with AIP because that's what feels the best, you've reintroduced a lot again, then you can step into it. But for now in the elimination phase and the healing phase, be mindful of that. And then electrolytes, so making sure that you keep track of all your minerals, micronutrients, getting blood work done just to see where you're at, where you might have to supplement. And so really reintroducing what I said, those reintroductions are essential to then help you with performance. And once you can eat a bit more carbs again and eat a bit differently, then oftentimes that will help the performance.
(31:53):
Now, this is quite a busy slide, but I want to share it with you and obviously you will get access to this presentation after the recording and you'll have it as a PDF as well. This is a little journal prompt I just want to share with you of questions you can use to ask yourself when you wake up in the morning and to inform your training for the week of like, "Hey, what should I do? How should I train? How do I feel?" Perhaps you've seen some of these journals before, whether it's for food related or stress management, nervous system regulation. So those are different categories and a bit what I already shared. So how is my energy this week? How is my fatigue? How do I feel? How did I sleep? Obviously, if we're having a flare phase, we're not sleeping well and you wake up in the morning, you're like, "I'm so tired," then maybe that's a day.
(32:50):
I'm going to be gentle with myself and prioritize mobility and flexibility and more of that gentle movement versus exercising. So any flares, any symptoms, make sure you can keep track of that, the training tolerance, what we shared. And then the lifestyle, the stress around it as well. How stressed were you? What's going on in your private life? Maybe you have a big presentation next week and you're super stressed and you have to work long days, then don't force your sports routine that week. Be kind towards yourself, be gentle to really find those moments. And then the last one is progress adaptation. Do you feel stronger, more resilience, or do you feel like you're hitting a plateau and getting into a flare? It's really that question, is the training, is the exercise adding to your health, which is obviously the goal or do you feel like you're kind of pushing through, you're doing too much?
(33:57):
And so this body awareness is hugely important. I still do it now sometimes. I'm like in my training program, I have a heavy lifting session and I woke up and I'm like, I am not feeling good today or I'm super tired, didn't sleep well, then I won't do it because I know as soon as I'm pushing through, that's what the autoimmune body doesn't like. Never push through. Yes, you can push yourself to try and move when you're in a flare because of the benefits of I'm going to be mindful and add that, but don't push through a heavy exercise.
(34:40):
Now, last couple of slides just to touch on the topic of recovery. So we've talked a lot about what kind of training you can do, how you can adapt it, what would be beneficial for you to add into your daily practice. Now, how can you best recover after training, after moving to make sure that you stay away from flares? First one is prioritize sleep. So this is of course a big one, seven to nine hours, even 10 hours, deep consistent sleep obviously supports the immune system and so much processing happens when you sleep, helps to lower the inflammatory markers and help your muscles recover from the workout and to heal properly that it was beneficial. Plan rest days. And so that's what I mentioned is you know in your training plan you have, okay, I did a bit today, next day maybe it's just going for a walk, you don't need to exercise again.
(35:43):
So add these days of I'm not doing anything today, just moving gently or deload days, meaning we're adding less weight. So perhaps you were going for a PR, but on this day you're like, I'm going to do five, 10, 20 pounds less to still have the load, but a bit less. That's also one. Then we have active recovery. So that's anything more in the world of movement. So today I'm not doing a proper workout, but I'm moving. So gentle walk with your pets outside, nature, mobility, swimming, all of that. Again, lubricates the joints, make sure we don't have the stiffness. Stress management, of course, it's a big one as well. Try and incorporate some mindfulness, breathing exercises, meditation. All of this really lowers cortisol, which in turn drives inflammation. So all of a stress body will also recover differently from workouts. And so as always in AIP, we say it's this 360 approach, and I'm talking a lot of here about movement in sports today, but stress is a huge one that will also help with your performance and help to stay away from flares or even better manage flares on top of movement.
(37:10):
And then the diet, of course, whether you're in the elimination phase or reintroduction or you're not even doing AIP anymore, just make sure you still emphasize on those healthy anti-inflammatory nutrients, omega-3s, colorful vegetables, fruit, turmeric, ginger, all these anti-inflammatory properties. We talked about the protein and of course avoid any trigger foods like processed sugar, refined carbs, excess alcohol, any type of gluten, dairy, which is not in the AIP elimination. And then of course, stay hydrated, water electrolytes, which you can do yourself at home as well, just water, a bit of sea salt and some lemon. That's a great one to replenish. Coconut water, also a great alternative after workouts to really replenish those minerals in your body.
(38:09):
And then targeted more specific recovery practice that can help you. Contrast showers, for example, so that's when we contrast a warm and cold shower or any type of cold exposure if you can tolerate. Of course, there are some autoimmune conditions where this is not recommended. So this is just if you can tolerate whether it's ice bathing, but it can be as simple as in the morning you put your face in cold water, for example. Gentle compression wear, that can also help with circulation if you tend to swell after workouts or in general, so that helps. And then foam rolling, so doing this fascia work helps to break down as well the tenseness in the muscles. It promotes blood flow. A light massage can be very beneficial as well. And then there are of course supplements that can be recommended. Here, I just put the general immune supporting supplements like vitamin D, magnesium, curcumin, vitamin B complex and omega-3.
(39:14):
All these help to regulate inflammation, but of course there are a lot more that could be taken based on your individual needs, but I cannot make a recommendation obviously without knowing your situation.
(39:30):
So that was it for today's presentation. So we'll open it up to questions in a moment. I just want to conclude this presentation by trying to empower you and to really inspire you that movement is so important. And I've said it, movement is medicine. And for me, it remains one of the biggest pillars with the other ones of course as well. But I'm a different person if I haven't moved all day or I've sat on the couch all day and the body is so, so quick to give feedback of like, "You haven't moved enough today," or, "Hey, how about going for a gentle walk?" Again, if that's all you can do is going on a walk with your partner, with your family, with your pets, that's already a huge win. So be gentle with yourself, be kind with yourself. Wherever you are at on your journey is right where you should be and things will get better, will improve.
(40:42):
And with any type of lifestyle factor that you're working on, it's a lot of experiments and learning and growing and adapting. And so it's not a linear approach, but yeah, you can do it. And here, just my contact information. If you want to get in touch, if you want to share experiences, if you want to have any questions, reach out, work with me, anything like that. This is my website, my email, and my Instagram. And thank you so much for being here, for joining this webinar, whether you were here live or you're going to watch the recording. It's been a pleasure. And yeah, we'll open up to questions.
Marie-Noelle Marquis (41:35):
That was Lana Buettner, and I hope that session gave you something meaningful to think about and perhaps inspired you to put some of it into action by moving with us at the Autoimmune Association Hope Journey Walk on September 19th.
Jaime Hartman (41:47):
And if you want to explore Lana's work further, you can find links to all of her offerings via her profile in the AIP Certified Coach Directory, which of course I'll put a link to in the show notes.
Marie-Noelle Marquis (41:58):
And don't forget, the free encore of the seventh annual AIP Summit is happening September 8th through the 13th. If this episode of the podcast sparked your interest, the Encore provides a great opportunity to hear more from Lana and other presenters. Head to aipsummit.com to get the full agenda.
Jaime Hartman (42:17):
Again, we remind you that AIP is more than a diet. It's a protocol with multiple branches and multiple ways to approach it. Through this podcast, AIP Certified Coaches aim to bring you resources so that you can feel confident about doing AIP on your own, but with the knowledge that you aren't doing it alone.
Marie-Noelle Marquis (42:34):
All right, we'll be back with another episode in two weeks. You can find the AIP Summit Podcast in your favorite podcast player and be sure to follow or subscribe so you never miss an episode.
Jaime Hartman (42:44):
And if you would like to leave us a rating and review, it will help others find this podcast where we are committed to helping you use the power of the autoimmune protocol to elevate your wellness journey to new heights. The AIP Summit Podcast is a Gutsy By Nature production. Content presented is for informational purposes only and is not intended to be a substitute for medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
