Movement and The Autoimmune Protocol, Part 3


Movement and the Autoimmune Protocol

This post contains affiliate links, to learn what that means, click here!

The Autoimmune Protocol goes way beyond just food. In these next few posts we’ll dive into the other aspects of the protocol and discuss how it all comes together to create an entire healing lifestyle. If you’re just addressing the food you’re eating, that’s a great first step, but your healing will eventually stall out. Next up? Movement.

Most people use the words movement and exercise interchangeably. I however think those two things are very different, mainly because of the desired result. Exercise is for improvement in physical fitness. It is actually defined as “activity requiring physical effort, carried out especially to sustain or improve health and fitness“. Movement on the other hand, is anyway you are moving your body. It doesn’t have to be performance-based, like exercise. It can be taking a walk, playing with your kids or weeding the garden. Personally, I like the idea of movement, I feel it is much more inclusive.
So how exactly does movement fit into the autoimmune protocol? Is there one specific way of moving that is best? Should it be avoided altogether? All these questions exist on a broad spectrum. I find that the answers exist on an even broader spectrum.

Movement benefits and drawbacks

Movement has many benefits, from increased muscle mass, release of endorphins, better bone health, improved stress management and sleep quality, it’s no wonder that movement is a recommendation for most everyone, including those with an autoimmune condition. However, if you’re in that camp of “having an autoimmune disease”, then you’ll need to pay close attention to the INTENSITY of your chosen movement.
High intensity movement has gotten a lot of attention in the past few years, and with good reason. Short duration, high intensity movement has been shown to be great for energy, body composition and conditioning. However, this type of activity can also lead to over-training quite quickly. Over-training can create a chronic stress response situation in the body and lead to negative hormonal responses. These negative hormonal responses can be exaggerated in an autoimmune body. While one person without an autoimmune disease might be able to recover quite quickly from intense exercise or a bout of over-training, a person with an autoimmune disease might spend several days or weeks recovering. Or in the worst case scenario, it might induce a flare.

So.. is movement still a possibility for individuals with an autoimmune disease?

Absolutely!

There are many options to choose from when looking at movement. Obviously there is high intensity, which we just discussed, low intensity, moderate intensity, strength training, cardio, the list could go on for days. Finding what is right for you can sometimes be a bit of trial and error. But if navigated correctly, it doesn’t have to be and doesn’t have to set you back on your healing journey.
The majority of the literature points to either low to moderate intensity movement as being a sweet spot for the autoimmune population. This provides the most positive health benefits for all areas of our bodies. You still receive the benefits of movement that we discussed earlier, but without the negative hormonal effects that high intensity movement can cause. To get a little more specific, it has been shown that low intensity strength training has a profound effect on all bodies, autoimmune included.

How does movement exist for YOU on the Autoimmune Protocol?

This is where that “trial and error” I mentioned before comes in. First, you need to recognize where you’re starting from. Movement will look very different for someone who has never done regular exercise or incorporated movement into their lives versus someone who regularly moved. And that’s ok! There isn’t a “one size fit’s all” approach to any of this!
If you’re just starting out: I recommend starting slow, listening to your body and going from there.
(But what does that actually mean??)
That means starting out with walking, yoga, stretching, Tai Chi for 15-20 minutes (or less),  and then taking the rest of the day to see how you feel. If the next day you feel the same or better, proceed with the chosen movement. However, even if you’re feeling like a rock star the next day, I’d still take it easy the day after your “test movement”, just in case. Our bodies have a funny way of reacting, and it can be delayed at times. But, if you feel good after a day or two, try the same movement again. Your body will let you know when you have done too much, just like it lets you know when you’ve eaten something you shouldn’t have. You’ll feel tired, sluggish and you might have an increase in pain. That doesn’t mean that all movement is bad for you! That just means you hit your limit for now. So take some time off, then try, try again. Eventually you’ll be able to add more time, and more activities to your list of “approved” things you can do!
If you’re not new to the movement game: I recommend starting slow, listening to your body and going from there.
(Um…. is this a typo?)
Nope. #sorrynotsorry.
Even if you’ve been at this movement thing for ages.. adding in a diagnosis of an autoimmune condition can change your bodies equilibrium quite a bit. I still recommend starting out slow, listening to your body, then increasing activity from there. That might look like starting with walking, or maybe a bike ride, or a small weight circuit. Whichever activity you choose, I’d still recommend trying it out for a short duration of time, then seeing how your body responds for a few days. If no noticeable reaction, then try it again. If you feel unusually sore, tired or achy, then you might need to back the activity down a bit.

Need some ideas of Movement to get you started? 

I’ve mentioned a few already, but here’s a bigger list.

  • Include movement breaks into your day: Set a timer (there’s a few apps for that) to go off every 45 minutes or hour and get up and move around. Throw some stretching or yoga poses in there too!
  • Incorporate movement into your work environment: Use a stand up desk or get a desk cycle. Both of these can encourage more movement than sitting alone.
  • Make housework/chores part of your movement regimen: Cleaning your house totally counts as movement! Maybe instead of doing it all in one day, you split it up so you do a little each day.
  • Yoga/Tai Chi/Stretching: Incorporating gentle forms of yoga, Tai Chi and stretching are fantastic ways to start healing your body and include movement into your day.
  • Swimming!: This is a great way to move and keep it low impact. Often times swimming can be very helpful in rehabbing injuries as well, as it maintains conditioning, but doesn’t stress your joints. This can be sneaky though, and can be a lot harder than you think! So go slowly here.
  • Trampoline/Rebounder: Trampolines are NOT just for kids anymore! Small, household trampolines, often called rebounders, are great for healing. They improve circulation and lymphatic fluid flow.
  • Invest in resistance bands: These are FANTASTIC tools to start resistance training with. They are wallet friendly, space friendly and user friendly. Try out a few moves for a few minutes and see how you feel!

This is obviously not an all inclusive list, but a few things to get you started, and more importantly, most of these things you can do without making a purchase!

Having an autoimmune disease doesn’t have to keep you out the movement (or exercise) world. You’ll just have to go about it a little bit differently. Jumping right into something new might not be the best idea! Taking it slow, testing out new activities and giving yourself plenty of time to recover are great strategies for managing movement and autoimmunity. After all, movement is an important piece of the AIP puzzle!

Enjoy what you’re reading? Come join the LissMS Community!

 

I’M ALISSA!

I help women who have also been diagnosed with Multiple Sclerosis make specific and personalized diet, lifestyle & subconscious changes so that they can begin to heal their body, reduce disease symptoms, and return to a life they love.hey there,

follow along on Instagram:

I have a saying about dealing with MS (and any other autoimmune/chronic illnesses) that inevitably comes up in my work with clients:
“You don’t get it, until you get it”

Meaning, you don’t understand living life with MS (or any of the above), until you live in a body that has it.

Which is why living with MS can be so tough and lonely, because its hard to find people that truly understand what you mean when you say you’re exhausted, or brain foggy or “fine”.

This is also why I believe that having a community of others who get it is invaluable.

I’ve seen countless times over where someone new to one of my groups is able to feel fully seen and heard for the first time, and that is priceless for them and their healing.

They walk away feeling validated, understood and at home, which are hard to come by at the doctors office 😂🙄

You’re not too much
You’re not alone
You’re not lazy
You’re just talking to the wrong people.

If you wanna talk to the right people, I’m creating something for you..

Think, somewhere to go online, where you can: connect with others who have MS, get questions about MS answered, get tools that can help your symptoms, support & accountability to help with actually doing those things.. 

BUT- only the waitlist is going to hear about it. So- if you want to be notified and involved in creating whats coming, comment WAITLIST and you’re in 

#lissms #multiplesclerosis #multiplesclerosiscommunity #thisisms #becausems #multiplesclerosissupport

I have a saying about dealing with MS (and any other autoimmune/chronic illnesses) that inevitably comes up in my work with clients:
“You don’t get it, until you get it”

Meaning, you don’t understand living life with MS (or any of the above), until you live in a body that has it.

Which is why living with MS can be so tough and lonely, because its hard to find people that truly understand what you mean when you say you’re exhausted, or brain foggy or “fine”.

This is also why I believe that having a community of others who get it is invaluable.

I’ve seen countless times over where someone new to one of my groups is able to feel fully seen and heard for the first time, and that is priceless for them and their healing.

They walk away feeling validated, understood and at home, which are hard to come by at the doctors office 😂🙄

You’re not too much
You’re not alone
You’re not lazy
You’re just talking to the wrong people.

If you wanna talk to the right people, I’m creating something for you..

Think, somewhere to go online, where you can: connect with others who have MS, get questions about MS answered, get tools that can help your symptoms, support & accountability to help with actually doing those things..

BUT- only the waitlist is going to hear about it. So- if you want to be notified and involved in creating whats coming, comment WAITLIST and you’re in

#lissms #multiplesclerosis #multiplesclerosiscommunity #thisisms #becausems #multiplesclerosissupport
...

10 3
As I type this post, we’re on the way to 100 degrees today and we’re in the middle of a heat wave.
🥵 is an understatement lol.

If you’re an MSer.. you know an increase in temperature can cause our already compromised neurons to work even less effectively than normal.

There’s a few things I have found helpful for managing the heat: 

BE PROACTIVE: Instead of waiting until you’re about to melt, use cooling strategies before you really need them.

CREATE AN OASIS: If you don’t have central AC in your house, make (at least) one room in your house a cool oasis to hide in. 

ACCESSORIZE: Get alllll the cooling products. @koldtec @releafpack and a cooling vest are a must! 

HYDRATE: Drink plenty of water and add electrolytes! Trace Minerals is my fav, but there is Buoy, LMNT or Liquid IV too! 

But most of all, make sure to advocate for yourself and your comfort. 

You deserve comfort as well as any other person.
Please don’t let anxiety and fear of “ruining” a summer day keep you from asking/stating what you need.

What are your top ways to stay cool?? Tell us below! 

PS!!
I’m deep in the trenches creating a one stop shop for anything and everything MS healing. A place where you can plug into and get ideas for recipes, workouts, stress management and living life with MS.
As well as support and understanding from people who get what it means to live with an autoimmune disease.

Only the waitlist will get an invite- comment WAITLIST below and I’ll add you!!

#lissms #multiplesclerosis #thisisms #becausems #heatintolerance #healingmultiplesclerosis

As I type this post, we’re on the way to 100 degrees today and we’re in the middle of a heat wave.
🥵 is an understatement lol.

If you’re an MSer.. you know an increase in temperature can cause our already compromised neurons to work even less effectively than normal.

There’s a few things I have found helpful for managing the heat:

BE PROACTIVE: Instead of waiting until you’re about to melt, use cooling strategies before you really need them.

CREATE AN OASIS: If you don’t have central AC in your house, make (at least) one room in your house a cool oasis to hide in.

ACCESSORIZE: Get alllll the cooling products. @koldtec @releafpack and a cooling vest are a must!

HYDRATE: Drink plenty of water and add electrolytes! Trace Minerals is my fav, but there is Buoy, LMNT or Liquid IV too!

But most of all, make sure to advocate for yourself and your comfort.

You deserve comfort as well as any other person.
Please don’t let anxiety and fear of “ruining” a summer day keep you from asking/stating what you need.

What are your top ways to stay cool?? Tell us below!

PS!!
I’m deep in the trenches creating a one stop shop for anything and everything MS healing. A place where you can plug into and get ideas for recipes, workouts, stress management and living life with MS.
As well as support and understanding from people who get what it means to live with an autoimmune disease.

Only the waitlist will get an invite- comment WAITLIST below and I’ll add you!!

#lissms #multiplesclerosis #thisisms #becausems #heatintolerance #healingmultiplesclerosis
...

15 8
What she also didn’t know?
The MS diagnosis would be the best thing to happen to her

Ok maybe not best lol, but I now can see what a gift it was.

You see, the MS diagnosis I got eventually gave me a reckoning moment with my health.

Change something, or else this is gonna go downhill fast.
This being my body, my ability to move, to live doing the things I want to do.

And man did it help.

I went from “aggressive MS” to not even thinking about MS on some days.

This process I went through? That’s exactly what I help others with now.

I currently have 2 Individual Client spots open!! (1 might be gone soon though..)

We can work on..
✨How you’re feeling mentally & emotionally about your MS diagnosis.
✨Strategies to mitigate your symptoms, that include nutrition, movement and cognitive/emotional methods
✨Anything else your body needs 

Interested in what this would look like for you?
Comment 🧡🧡 below and I’ll send you details!!

#lissms #multiplesclerosis #nervoussystemregulation #thisisms #becausems #multiplesclerosiswarrior #multiplesclerosissupport

What she also didn’t know?
The MS diagnosis would be the best thing to happen to her

Ok maybe not best lol, but I now can see what a gift it was.

You see, the MS diagnosis I got eventually gave me a reckoning moment with my health.

Change something, or else this is gonna go downhill fast.
This being my body, my ability to move, to live doing the things I want to do.

And man did it help.

I went from “aggressive MS” to not even thinking about MS on some days.

This process I went through? That’s exactly what I help others with now.

I currently have 2 Individual Client spots open!! (1 might be gone soon though..)

We can work on..
✨How you’re feeling mentally & emotionally about your MS diagnosis.
✨Strategies to mitigate your symptoms, that include nutrition, movement and cognitive/emotional methods
✨Anything else your body needs

Interested in what this would look like for you?
Comment 🧡🧡 below and I’ll send you details!!

#lissms #multiplesclerosis #nervoussystemregulation #thisisms #becausems #multiplesclerosiswarrior #multiplesclerosissupport
...

25 2
First..
Save this reel so you can come back to it and send it to a bestie so they can feel better too!!

Now.. how do you feel after taking that breath?

A little more calm, centered and focused?
Probably.

How we breathe is such a huge piece of the nervous system regulation puzzle, this well def help in your efforts.

Give it a try a few times a day, and let me know what you notice!!

If we haven’t met yet, Hi! 👋🏼👋🏼 I’m Alissa.

I’m a Holistic Practitioner & Therapist specializing in MS. 
I use all the tools I’ve comprised over my 10+ year career (and 15+ years with MS) to help my clients decrease their symptoms, improve their overall health and get back to living life on their terms, not MS’ terms.

I currently have 2 Individual Coaching spots open!! (if you live in MA I take some insurance!!)
Comment 🧡 below to learn more!!

#lissms #multiplesclerosis #nervoussystemregulation #becausems #thisisms #multiplesclerosiswarrior #healingmultiplesclerosis

First..
Save this reel so you can come back to it and send it to a bestie so they can feel better too!!

Now.. how do you feel after taking that breath?

A little more calm, centered and focused?
Probably.

How we breathe is such a huge piece of the nervous system regulation puzzle, this well def help in your efforts.

Give it a try a few times a day, and let me know what you notice!!

If we haven’t met yet, Hi! 👋🏼👋🏼 I’m Alissa.

I’m a Holistic Practitioner & Therapist specializing in MS.
I use all the tools I’ve comprised over my 10+ year career (and 15+ years with MS) to help my clients decrease their symptoms, improve their overall health and get back to living life on their terms, not MS’ terms.

I currently have 2 Individual Coaching spots open!! (if you live in MA I take some insurance!!)
Comment 🧡 below to learn more!!

#lissms #multiplesclerosis #nervoussystemregulation #becausems #thisisms #multiplesclerosiswarrior #healingmultiplesclerosis
...

10 0
5 Habits to Help MS Symptoms 

In no particular order:
• Food/ our diet
• Movement 
• Breathing 
• Tracking/Review
• Joy! Fun! Presence!

Want my free Eating for MS Guide? Comment FOOD and I’ll send it to you!

Want my 3 minute morning routine that helps your brain, body and mind?
Comment MOVE and I’ll send it to you!

Let me know if you like these lives and want to hear about more topics!

5 Habits to Help MS Symptoms

In no particular order:
• Food/ our diet
• Movement
• Breathing
• Tracking/Review
• Joy! Fun! Presence!

Want my free Eating for MS Guide? Comment FOOD and I’ll send it to you!

Want my 3 minute morning routine that helps your brain, body and mind?
Comment MOVE and I’ll send it to you!

Let me know if you like these lives and want to hear about more topics!
...

11 6
5 Underrated Supplements to help MS symptoms 

In no particular order:
• ALA- Alpha Lipoic Acid
• NAC N-Acetylcystine
• Lions Mane Mushroom
• NADH/NAD+
• Pre/Probiotics

Have you tried any of these before??
What has been your experience?

5 Underrated Supplements to help MS symptoms

In no particular order:
• ALA- Alpha Lipoic Acid
• NAC N-Acetylcystine
• Lions Mane Mushroom
• NADH/NAD+
• Pre/Probiotics

Have you tried any of these before??
What has been your experience?
...

10 0
5 things to keep in mind about nutrition and MS

1. Addition before subtraction 
2. Eat your fruits, veggies and fats
3. Think about how you’re eating vs what you’re eating
4. Hydrate!!
5. Consider elimination if needed

More questions on food for MS?
Grab your Eating for MS Guide in my bio!!

5 things to keep in mind about nutrition and MS

1. Addition before subtraction
2. Eat your fruits, veggies and fats
3. Think about how you’re eating vs what you’re eating
4. Hydrate!!
5. Consider elimination if needed

More questions on food for MS?
Grab your Eating for MS Guide in my bio!!
...

12 1
Just a guess…

Did I nail it? Almost? I bet.

I’ve seen the same patterns over and over within my clients (and tbh myself)

Growing up hyper independent..
Possibly not getting your needs met as a kid..
Feeling like you’re in control of it all girl boss style.. 
But unable to say no when asked to do anything.. 

You think you’re just being helpful, or kind, or smart..

In reality you’re keeping yourself stuck and sick.

Babe lemme tell you, there is a way out.

Embodied Resilience gives you that path out from under your unhelpful patterns (that always saying yes thing) and your over stressed life

Comment OUT below and I’ll send you details on the group.. we start next week!!

#lissms #multiplesclerosis #nervoussystemregulation #multiplesclerosiswarrior #nervoussystemhealing #thisisms #becausems #msawarenessmonth

Just a guess…

Did I nail it? Almost? I bet.

I’ve seen the same patterns over and over within my clients (and tbh myself)

Growing up hyper independent..
Possibly not getting your needs met as a kid..
Feeling like you’re in control of it all girl boss style..
But unable to say no when asked to do anything..

You think you’re just being helpful, or kind, or smart..

In reality you’re keeping yourself stuck and sick.

Babe lemme tell you, there is a way out.

Embodied Resilience gives you that path out from under your unhelpful patterns (that always saying yes thing) and your over stressed life

Comment OUT below and I’ll send you details on the group.. we start next week!!

#lissms #multiplesclerosis #nervoussystemregulation #multiplesclerosiswarrior #nervoussystemhealing #thisisms #becausems #msawarenessmonth
...

22 2
Stress & MS!!

• How our nervous system should function 
• Why it doesn’t work “right” in todays world
• How to support our nervous system & stress response

Stress & MS!!

• How our nervous system should function
• Why it doesn’t work “right” in todays world
• How to support our nervous system & stress response
...

13 0
First, comment SAFE below and I’ll send you details on my course Embodied Resilience- 
(Maybe the only live round this year) we start March 10th!!

Years and years ago, someone really confused me when they said meditating made their anxiety worse. 

My baby therapist-in-training brain thought, well crap- isn’t that supposed to help???

While yes, it is supposed to, it often doesn’t. 
(Especially if you’ve experienced trauma)

You see, before we get quiet with our thoughts in meditation, our bodies need to feel safe doing so. 

If you don’t feel safe in your body, meditation won’t “work”. 

I see this all the time in my clients:
• they’re going a mile a minute throughout the day..
• thinking 10 steps ahead of what they’re doing..
• ignoring their body all day..

then all of a sudden they sit down to try and meditate and- shocker- they “can’t”

You too? You’re not broken- promise 🧡🧡

Try this instead: 
- Stop what you’re doing and actually sit down (I’ll wait)
- Close your eyes, take a few deep breaths and focus on a loud whooooooshing exhale
- Put your hand on your chest and notice what your body is physically feeling (tight chest? Hole in your stomach? Exhaustion?)
- Gently sway/rock your shoulders back and forth
- Open your eyes and come back to your surroundings. Look around the room and name a few objects you see around you out loud. 
- How did that feel to your mind and body? 

If you’ve been trying all the things to help reduce stress + calm your body and mind but find they “don’t work” I invite you into Embodied Resilience. 

This is one of my signature programs designed to help you learn how to actually manage stress in an effective way, so stress doesn’t cause a MS symptom flare or worse- full blown relapse. 

We’re still in pre-sale, so to get the best price grab your spot now!! 

#lissms #thisisms #becausems #multiplesclerosis #nervoussystemregulation #nervoussystemhealing #healingmultiplesclerosis #multiplesclerosiswarrior

First, comment SAFE below and I’ll send you details on my course Embodied Resilience-
(Maybe the only live round this year) we start March 10th!!

Years and years ago, someone really confused me when they said meditating made their anxiety worse.

My baby therapist-in-training brain thought, well crap- isn’t that supposed to help???

While yes, it is supposed to, it often doesn’t.
(Especially if you’ve experienced trauma)

You see, before we get quiet with our thoughts in meditation, our bodies need to feel safe doing so.

If you don’t feel safe in your body, meditation won’t “work”.

I see this all the time in my clients:
• they’re going a mile a minute throughout the day..
• thinking 10 steps ahead of what they’re doing..
• ignoring their body all day..

then all of a sudden they sit down to try and meditate and- shocker- they “can’t”

You too? You’re not broken- promise 🧡🧡

Try this instead:
- Stop what you’re doing and actually sit down (I’ll wait)
- Close your eyes, take a few deep breaths and focus on a loud whooooooshing exhale
- Put your hand on your chest and notice what your body is physically feeling (tight chest? Hole in your stomach? Exhaustion?)
- Gently sway/rock your shoulders back and forth
- Open your eyes and come back to your surroundings. Look around the room and name a few objects you see around you out loud.
- How did that feel to your mind and body?

If you’ve been trying all the things to help reduce stress + calm your body and mind but find they “don’t work” I invite you into Embodied Resilience.

This is one of my signature programs designed to help you learn how to actually manage stress in an effective way, so stress doesn’t cause a MS symptom flare or worse- full blown relapse.

We’re still in pre-sale, so to get the best price grab your spot now!!

#lissms #thisisms #becausems #multiplesclerosis #nervoussystemregulation #nervoussystemhealing #healingmultiplesclerosis #multiplesclerosiswarrior
...

5 3
This is where I start all my clients when they want to start working on their:
- stress management and response
- nervous system regulation
- undoing the unhelpful behavior patterns that got us sick (people pleasing, perfectionism etc)

And the first step I’ll share in my masterclass tomorrow, Cultivating Resilience, all about stress + MS.
 I’ll tell you about the rest of the process too. 

Haven’t signed up yet? There’s still time!!
Comment STRESS below and I’ll send you the link to sign up!!

#lissms #multiplesclerosis #nervoussystemregulation #stressmanagement #healingmultiplesclerosis #thisisms #becausems

This is where I start all my clients when they want to start working on their:
- stress management and response
- nervous system regulation
- undoing the unhelpful behavior patterns that got us sick (people pleasing, perfectionism etc)

And the first step I’ll share in my masterclass tomorrow, Cultivating Resilience, all about stress + MS.
I’ll tell you about the rest of the process too.

Haven’t signed up yet? There’s still time!!
Comment STRESS below and I’ll send you the link to sign up!!

#lissms #multiplesclerosis #nervoussystemregulation #stressmanagement #healingmultiplesclerosis #thisisms #becausems
...

18 5

As Featured In:

© LISSMS 2025 | Powered By TheDevQ

0
Your Cart
Your cart is emptyReturn to Shop
Calculate Shipping
Apply Coupon