Hey all! Earlier in 2014, I wrote a guest post over on autoimmune-paleo.com, about how I’ve used an Excel spreadsheet to track and guide my healing progress on the Autoimmune Protocol (AIP). In response to the post, a lot of people asked for a template they could use for their own spreadsheet. It’s taken a while to pare down two years of detailed information into a digestible example (I really didn’t want to publish all the gory details…), and I’ve finally finished it! An editable, customizable format that you can use for your own healing journey!

This spreadsheet is an incredibly useful tool in determining how your diet, lifestyle habits, and stress all relate to autoimmune symptoms. It’s been instrumental in making connections between factors that led to some major health breakthroughs for me. Why? There’s more about that in the original article, but suffice it to say that with autoimmunity, sometimes there’s so much going on that it’s hard to determine what’s affecting what. This spreadsheet provides a reference point for doing that. My use of it has shifted as my needs have changed, and two years after starting it, I still use the original spreadsheet.


I believe in giving back to the community that has helped me come so far in my healing, so I’m offering the template for free. Just download it and use it. I want more people to have the tools they need for recovery, and my hope is that this template will help others on their healing path. If you share it, please do mention where you found it. Thanks! For those of you who would like to throw a few cents my way for the download, there’s a donate button below.

The document has an upper section with instructions and tips, and the main section is editable so you can add or subtract elements to customize it to your needs. Have at it! If you use the template and find it useful, please come back and share your experience in the comments so others can see how you used it!

You’ll need Excel software to use it. If your computer isn’t already set up to automatically download the document, just google up the how-to. If you need to learn Excel, many universities have free online tutorials you can use, and some public libraries run free classes.

Holy Cow! Since I posted it in January 2015, there have been over 1000 1700 2270 2632 2985 3458 3756 downloads of my AIP Tracking Template! I offer the download for free, as a way to return some of the help I’ve received on my healing journey.

For those of you who’d like to throw a few cents my way for the download, here’s a donate button below. Your donation, whether a nickel or a dollar, will help me cover hosting costs for Backcountry Paleo, plus expenses I incur for recipe development.


Click on the green link below for the download: