Autoimmune Health Secrets | Ease Fatigue & Improve Your Health With Autoimmune Disease Using Simple Feel-Good Habits

Send us Fan Mail What would change if you got really good at doing what you said you were going to do? You may not be “bad at consistency.” Following through is a skill—and like any skill, you can learn and practice it without being rigid or perfect. In this episode, you’ll learn: Why follow-through matters more than constantly starting something new.How to stay engaged even when your energy or circumstances change.Why adapting—or even quitting on purpose—can build trust with yourself.Press play to strengthen your follow-through and turn the healthy intentions you already have into actions that actually stick. Make next year the year you get really good at autoimmune health HERE or HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if planning feels hard because you’ve been taught the wrong way to do it? Living with autoimmune disease means your energy, symptoms, and circumstances can change. The right plan isn’t rigid—it helps you create more of what you want while working with your real life. In this episode, you’ll learn: Why good goals should feel exciting, not like another obligation.How to connect big-picture dreams with tiny, doable habits.How flexible backup plans—including “Plan F for fatigue”—make consistency easier.Press play to learn how to dream big, plan small, and create real momentum toward better health and happiness. Make next year the year you get really good at autoimmune health HERE or HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if feeling stuck with your autoimmune health doesn’t mean you need more discipline, willpower, or information—but simply a few skills you haven’t learned yet? When you’re living with an autoimmune diagnosis, it’s easy to know what you should be doing and still struggle to make it work in real life. You might have trouble staying consistent, adjusting when symptoms or circumstances change, or figuring out what to focus on next. But those struggles don’t have to remain permanent. In this episode, I'll introduce three foundational, learnable skills that can help you shift your attention back to what you can influence and turn health knowledge into habits that actually fit your life. Plus... How reframing your health struggles as skill gaps can replace frustration and self-judgment with something you can actually work on and improve.Why planning, following through, and repeating are the three foundational skills underneath sustainable health habits—and how strengthening even one could help you get unstuck.How to stop chasing the “perfect” health routine and instead build a personalized approach that can adapt with your body, circumstances, and changing seasons of life.Press play to discover which of these three foundational skills could use a little tweaking—and start building an approach to your health that feels good enough to keep coming back to. Make next year the year you get really good at autoimmune health HERE or HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if better health with autoimmune disease isn’t about learning more—but about discovering the few things that matter most? When you’re living with autoimmune disease, health information is everywhere. Podcasts, books, experts, studies, social media, and endless lists of foods, supplements, habits, and strategies can leave you with more overwhelm instead of more clarity. In this episode, I'm taking you behind the scenes of the second annual Autoimmune Health™️ Vault, where experts from across the autoimmune health world were given one challenge: share their best-kept secret for better health with autoimmune disease—in three minutes or less. Their answers reveal powerful themes around nervous system support, self-love, self-trust, mindset, food, movement, gut health, hormones, and the inner and outer habits that help make healthy change sustainable. You’ll also hear a special three-minute contribution from one funny and smart contributor about protecting your sense of self when chronic illness changes what you can do. By listening, you’ll discover: Why simplifying health information can make it easier to turn what you know into meaningful action.How supporting your inner habits—your thoughts, feelings, self-talk, and relationship with your body—can matter alongside food, movement, sleep, and other physical habits.Why cultivating multiple identities can help you build a sense of self that remains bigger than your diagnosis or any ability, role, or relationship that life may change.Press play to discover simple, powerful autoimmune health wisdom that can help you cut through the overwhelm, focus on what matters, and take your next meaningful step toward better health. Crack open The Autoimmune Health™️ Vault HERE (for FREE). New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if some of the most important “medicine” for your autoimmune health has nothing to do with medication? Recently, I asked my coach how she would describe the work I do. Her answer stopped me in my tracks: “You help people with all the parts of health and life that have nothing to do with medications.” Ding, ding, ding. Because while medications, doctors, labs, imaging, and specialists can all play an important role in managing autoimmune disease, most of your life happens outside the healthcare system. That’s where creating health happens. It happens in how you think, eat, move, rest, connect, and challenge yourself—and in the tiny choices you make over and over again. In this episode, you’ll learn: The six kinds of everyday “medicine” to support your healthTo focus on what you can influence without adding more to your plateHow to turn tiny daily choices into meaningful, lasting changePress play to discover the “medicine” you’re already carrying with you—and how one tiny, intentional choice today can start creating more of the health and life you want. Here's the previous podcast episode mentioned: #38 | How A Pharmacist And Coach Thinks About Medications And Lifestyle Habits To Treat Autoimmune Disease New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Could functional medicine, acupuncture, and a few targeted lifestyle changes help you better understand—and support—your health with autoimmune disease? When you’re living with autoimmune disease, it can be hard to know which approaches are worth exploring. Should you consider food sensitivity testing? Does acupuncture actually help? How much protein do you need? And are there labs your conventional workup may not include? In this episode, I'm sitting down with Dr. Jim Chialtas, a doctor of acupuncture and Chinese medicine and an advanced functional medicine clinician, to answer real questions from the autoimmune community. Together, they explore inflammation, nutrition, testing, acupuncture, and lifestyle while emphasizing curiosity, consistency, and learning to pay attention to what your own body is telling you. By listening, you’ll: Better understand the role inflammation may play in chronic illness and why identifying potential sources can matter.Learn how functional medicine testing, food sensitivity testing, and acupuncture may fit alongside conventional medical care and healthy lifestyle habits.Discover practical ways to approach nutrition, movement, stress regulation, and your health journey with more curiosity and less fear.Press play to get practical answers to common functional medicine and acupuncture questions—and walk away with new ways to think about supporting your autoimmune health with greater clarity, curiosity, and confidence. More from Dr. Jim Chialtas Website:  www.afunctionalapproach.net Podcast:  Spotify &  Apple YouTube:  https://www.youtube.com/@afunctionalapproachpodcast New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Want support making changes in your health—but have no idea what you’d even ask a coach? You may already know a lot about what could help you feel better with autoimmune disease. But knowing what to do and actually doing it are two different things. Coaching can help you cut through the overwhelm, get unstuck, and figure out your next step—even when your thoughts feel like a tangled mess. In this episode, you’ll discover: Four simple things you can bring to coaching, even when you don’t know where to start.How coaching can turn overwhelm and uncertainty into a clear next step.Why watching someone else get coached can lead to breakthroughs of your own.Press play to discover how coaching can help you turn what you already know into action that moves your health and life forward. Schedule your FREE, personalized Pop Up Coaching Session HERE. (you'll be able to add to your calendar in your time zone after sign-ing up) New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Have you ever wondered whether you truly belong in an autoimmune health community—especially if you don’t look like the majority of people in the room? Living with autoimmune disease can already feel isolating, and finding support that feels genuinely welcoming can make a meaningful difference. In this episode, I'm sharing insights sparked by a recent conversation with a male listener considering joining the CLUB. I explain why gender—or even having the same diagnosis—isn’t what ultimately connects people working toward better health. You’ll discover: Why men living with autoimmune disease absolutely have a place in this community—and what really connects the people inside it.Why you don’t need to wait for the “perfect” time to start improving your health across mindset, food, movement, rest, connection, and "good" stresses.Why lasting health changes are a long game, and how personalized support, community, and practicing healthy habits in real life can help those changes become part of who you are.Press play to discover how autoimmune disease can be what brings us together without becoming what defines you—and how to start becoming the person you want to be from here. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Have you ever tried to “rest more” but still ended up feeling physically exhausted, mentally overloaded, or emotionally drained? Rest isn’t one-size-fits-all. There are seven different types of rest—physical, mental, emotional, social, spiritual, sensory, and creative—and the kind you’re missing matters. For people living with autoimmune disease, simply knowing rest is important may not be enough. Getting specific about what you need can make it easier to move from knowing you should rest to consistently doing what actually helps you feel rested.   In this episode, you’ll discover: The seven types of rest your body, brain, or heart may be craving.Why getting specific about your need for rest can turn an overwhelming problem into a much more manageable puzzle.How to recognize the gap between knowing rest matters and actually practicing the skills that help you feel genuinely rested.Press play to discover the kind of rest you may actually need—and take one small step toward turning what you know about rest into something you can consistently practice and feel. Get in on The REST Project HERE to get the benefits of R&R that your body is likely craving. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if one of the best habits for healthy aging isn’t about what you eat, how you exercise, or even how well you sleep—but how you tend to your inner life? When you’re managing autoimmune disease, it’s easy to focus on the habits you can see. But the way you think, feel, and respond to what’s happening inside you matters, too. In this episode, I'm exploring a simple (my favorite) practice for supporting autoimmune health, reducing stress, and creating more space for yourself: learning to tend to your inner life. You’ll discover: The simple aware, allow, adjust framework for working with your thoughts and feelings.Why trying to immediately change uncomfortable thoughts or emotions may actually make things harder.How rest and stillness can create the space you need to better understand yourself and become more intentional about your inner habits.Press play to learn how a few intentional moments of awareness, allowing, and adjusting can help you create an inner life that better supports your autoimmune health, healthy aging, and the way you want to feel and function. Get in on The REST Project HERE to get the benefits of R&R that your body is likely craving. Attend my FREE Class & Coaching  HERE - Why Is It So Hard to Rest — AND Feel Rested? New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if becoming a champion for your health with autoimmune disease doesn’t mean pushing harder—but learning when and how to recover?  Living with autoimmune disease can create constant pressure to do more, try harder, and stay disciplined—even when your body is asking for something different. In this episode, I hit record after a hit of inspiration from tennis legend Billie Jean King, Let's all take a different approach: becoming a champion for your own health by focusing on what you can control and recognizing that rest and recovery are part of the plan, not a departure from it.  You’ll discover: How to redefine what being a “champion” for your health can look like when you’re living with autoimmune disease. Why lifting your game under pressure doesn’t always mean doing more—and how rest can help you keep showing up for your health and life. How to start identifying the kinds of rest that actually leave your body feeling restored while working through the guilt and “shoulds” that can make true recovery difficult. Press play to discover how becoming a champion for your health may start not with pushing harder, but with learning how to recover so you can keep showing up for the health and life you want. Get in on The REST Project HERE to get the benefits of R&R that your body is likely craving. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if one simple mindset shift could change the way you experience autoimmune fatigue—starting today? When you’re living with autoimmune fatigue, it’s easy to believe that low energy is your new normal or that nothing you try will make a difference. But what if the way you think about fatigue is influencing how you feel, what you do next, and the possibilities you’re willing to explore? In this episode, I'm sharing a practical way to rethink your relationship with fatigue. You’ll learn how your thoughts influence your feelings and actions—and how small shifts in your inner habits can help you move from frustration and defeat toward curiosity, hope, and possibility. By listening, you’ll discover: How to identify thoughts about autoimmune fatigue that may be keeping you feeling frustrated, defeated, or overwhelmed.Why shifting your mindset can change how you feel and what you do—even before your fatigue changes.How tiny changes in your thoughts and habits can help you experiment, keep going, and create new possibilities for your energy.Press play to discover a simple mindset shift that can help you approach autoimmune fatigue with more curiosity, hope, and confidence today. JOIN ENERGY Camp (taking place INSIDE The CLUB) More details about ENERGY Camp HERE. Want help deciding if it's right for you? Let's talk about it together HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if creating more energy isn’t about adding another healthy habit to your already-overwhelming to-do list—but experimenting with a completely different way of thinking about your energy? If you’re living with autoimmune disease and fatigue, chances are you already know the usual advice: sleep more, eat well, exercise, drink water, and reduce stress. The harder part is turning what you know into something you can actually practice consistently—and discovering which investments in your energy truly give you a return. In this episode, I'm inviting you to ENERGY Camp, a playful seven-day experience built around The Habit Hub Approach. Instead of handing you another list of things you “should” be doing, she shares how small experiments, mind-body practices, community, and personalized support can help you discover what creates energy in your real life. In this episode, you’ll discover: How to think like an investor in your energy by noticing what drains you and what gives you a meaningful return.Why learning about healthy habits isn’t enough—and how tiny, consistent actions can help move knowledge from your brain into your body.How experimenting with mindset, food, movement, rest, relationships, and healthy challenges can help you find your own sustainable path toward more energy and less fatigue.Press play to discover a different, more playful way to approach your energy—and start identifying the tiny investments that can help you feel better and more in control of your health. JOIN ENERGY Camp (taking place INSIDE The CLUB) More details about ENERGY Camp HERE. Want help deciding if it's right for you? Let's talk about it together HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if improving your gut health has less to do with finding the perfect probiotic, supplement, or diet—and more to do with helping your gut and nervous system feel safe? When you’re living with autoimmune disease, it’s easy to get overwhelmed by all the things you’re told you should be doing for your health. Gut health can make that overwhelm even bigger: probiotics, fermented foods, elimination diets, supplements, and endless advice about what to eat or avoid. In this episode, I'm talking with IBS specialist, Atavia, about why your gut, nervous system, and immune system are more connected than you might realize.  In this episode, you’ll discover: Why supporting your nervous system may be an important missing piece when you’re working on gut and autoimmune health.Three simple practices—radical acceptance, progressive muscle relaxation, and guided meditation—that can help you move out of overwhelm and support a calmer nervous system.How to stop chasing one-size-fits-all health solutions and start paying attention to the habits that actually help your body feel and function better.Press play to discover three simple habits you can experiment with today to calm the overwhelm, support your gut and nervous system, and feel more in control of your health. More from Atavia: Gut Reactions PodcastFollow her on IGNew episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if changing the very first thing you think about in the morning could help you start your day with more peace and less dread? When you’re living with autoimmune disease, it can be easy to wake up already thinking about what you have to do, what might go wrong, or how you’ll get through the day. In this episode, I'm sharing a simple experiment I tried in my own life that has had a huge impact on how I feel day-to-day. In this episode, you’ll discover: How to notice the thoughts and feelings that are setting the tone for your day before you even get out of bed.A simple morning practice that gives your brain more airtime for what could go right instead of automatically rehearsing what could go wrong.Why giving small habits enough time to work may create meaningful changes you won’t necessarily notice after the first few days—or even the first few weeks.Press play to learn a simple morning experiment you can try tomorrow to intentionally shift your first thoughts of the day and give small, positive habits a chance to compound. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Want stronger bones without adding another complicated health protocol to your already-full plate? When you’re living with autoimmune disease, supporting your bones can sound like one more thing you’re supposed to be doing. But bone health doesn’t require miracle supplements or a perfect routine. In part two of this conversation with clinical naturopath and nutritionist Emma Sutherland, we're exploring how many of the everyday habits that support stronger bones can also support your muscles, gut, energy, nervous system, and overall autoimmune health. You’ll discover: Six everyday areas that can support stronger bones, including how you eat, resistance exercise, vitamin D, nervous system regulation, and restorative sleep.Why tiny shifts like slowing down at meals, taking a few breaths before eating, or consistently challenging your muscles can have benefits that ripple far beyond your bones.How to choose bone-supporting habits that actually fit your body instead of chasing trendy strategies, complicated protocols, or trying to change everything at once.Press play to choose one simple, sustainable habit you can start today to support stronger bones and better whole-body health for years to come. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your bones are changing right now—and you won’t know there’s a problem until years from now? With autoimmune disease, there are already plenty of health concerns competing for your attention, which makes bone health easy to push into the “important, but not urgent” category. The problem? Bone loss can happen quietly, without obvious symptoms, until something more serious—like a fracture—gets your attention. In this episode, I'm talking with clinical naturopath and nutritionist Emma Sutherland unpack why understanding your bones now can help you make more informed decisions about your future health. You’ll discover: Why bone loss can be so easy to miss, the risk factors worth knowing about, and simple clues—like changes in your height—that can help you start paying attention sooner.What DEXA scores actually tell you, the difference between bone quantity and bone quality, and why newer measurements like fragility scores can provide a more complete picture of your bones.Why your bones are living, dynamic tissue that responds to your nutrition, movement, hormones, gut health, and everyday habits—and why getting baseline information now can give you something valuable to track over time.Press play to understand what your bone health numbers really mean and discover how paying attention now can help you protect stronger, more resilient bones for the future. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the health breakthrough you’ve been looking for isn’t another piece of information—but putting yourself in the right places often enough for that information to finally click? When you’re living with autoimmune disease, it’s easy to become overwhelmed by “infobesity”—knowing more and more about what you could do while struggling to turn that knowledge into consistent action. In this episode, listener Kim shares how repeatedly exposing herself to fresh ideas helped her become more intentional about her choices, build healthier habits, and create changes that people around her began to notice. In this episode, you’ll discover: Why continuing to show up and expose yourself to helpful ideas can increase your chances of having the light-bulb moment that leads to meaningful change.How choosing “different” can help you move beyond old patterns and start making more intentional decisions about your health.Why surrounding yourself with people and information focused on better health can help turn what you know into habits you actually use.Press play to discover how consistently putting yourself in the right “rooms” can help you turn health information into intentional action—and create the kind of different you’ve been looking for. Link to my episode about how "different is good." New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your best health isn’t behind you—even after an autoimmune diagnosis? An autoimmune diagnosis can feel like the beginning of a slow decline, leaving you wondering if you'll ever feel like yourself again. In this episode, I'm challenging that belief and sharing a simple but transformative mindset shift: your diagnosis doesn't have to define your future. By embracing the possibility that better health is still within reach, you can begin making choices that create more energy, resilience, and hope—one small habit at a time. Discover the one belief shift that can completely change how you approach life with autoimmune disease. Learn why your diagnosis can become a second chance to build better physical, mental, and emotional health. Walk away with one powerful reflection question that can inspire meaningful action starting today. Press play to discover how changing one core belief about your diagnosis can open the door to a healthier, more hopeful future. Get your Daily-ish Dose of Autoimmune Health that meets you in your real life HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason you're still exhausted isn't because you're doing too little—but because you're focusing on only one piece of your health? If you've ever felt like improving your autoimmune health is an endless game of Whack-A-Mole—fixing one habit only to have another area fall apart—this episode will help you step off that frustrating treadmill. I'm sharing The Habit Hub framework, a simple, holistic approach that helps you stop chasing perfection and start building balanced, sustainable health that actually feels good. In this episode, you'll discover: Why focusing on just food or exercise can leave you feeling stuck—and how balancing all six "spokes" of health creates more energy and resilience.How the Habit Hub framework reduces overwhelm by giving you one simple system for making better health decisions.A practical way to identify the one area of your health that needs the most attention so you can create smoother, more sustainable progress.Stop playing Whack-A-Mole with your health and discover the simple framework that helps you build lasting energy, consistency, and balance—press play now. Get your Daily-ish Dose of Autoimmune Health that meets you in your real life HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Should you work on your gut health, sleep, stress, movement, mindset, hydration, or nutrition first? When everything feels important, it's easy to feel stuck and do nothing at all. If you're living with autoimmune disease, overwhelm isn't a one-time experience that happens after diagnosis—it tends to return whenever new symptoms appear, new research emerges, or another expert tells you there's one more thing you should be doing. In this episode, I'm sharing the simple question she uses to help you cut through the noise and choose the right place to begin. In this episode, you'll discover: The one question that can instantly reduce overwhelm and help you identify the habit that deserves your attention first.Why choosing a habit you genuinely want to work on leads to more success than forcing yourself to do what you think you "should" do.How building the skill of habit change creates momentum that carries over into every future health goal.Press play to stop spinning in circles, trust yourself again, and discover the first small step that can create powerful momentum for your health journey. Get your Daily-ish Dose of Autoimmune Health that meets you in your real life HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail You've read the books, highlighted the pages, saved the posts, and bought the planner... so why do your habits still refuse to stick? If you're living with autoimmune disease, the challenge usually isn't knowing what to do. It's figuring out how to make those healthy choices actually happen in the middle of fatigue, busy schedules, and real life. In this episode, I'm sharing why information alone rarely creates change and why implementation is a completely different skill—one that can be learned. In this episode, you'll discover: Why habit books like Atomic Habits, Tiny Habits, and The Power of Habit often leave people informed but still stuck.How the ABC Habit Playbook helps turn habit knowledge into practical strategies you can use in real life.A simple habit strategy called Commit to Your Calendar that makes follow-through easier and reduces decision fatigue.Press play to learn how to stop collecting habit advice and start creating habits that actually support your health, energy, and life with autoimmune disease. Get your Daily-ish Dose of Autoimmune Health that meets you in your real life HERE. Get your Mini abc Habit Playbook HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail How do you stay consistent when your body changes the rules without warning? Living with autoimmune disease often means navigating fatigue, flares, unpredictable symptoms, and energy that can disappear overnight. It's easy to believe consistency is something reserved for people with more stable bodies or easier lives. But what if consistency wasn't about perfection at all? This episode challenges the all-or-nothing mindset and offers a new definition of consistency that actually works with the realities of autoimmune disease instead of against them. After listening to this episode, you'll discover how to redefine consistency in a way that feels achievable even during difficult health seasons. You'll learn how small actions can create meaningful progress and why "trusting in the tiny" is one of the most powerful habits you can build. You'll walk away with practical questions and mindset shifts that help you create habits that survive fatigue, flares, vacations, busy schedules, and real life. Press play to discover how embracing small, imperfect actions can help you become the most consistent version of yourself—no matter how unpredictable your body feels. Get your Daily-ish Dose of Autoimmune Health that meets you in your real life HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Can a scary autoimmune diagnosis still lead to a healthy, fulfilling, and joyful life? When you're living with an autoimmune disease, it's easy to feel like your future has already been written for you. Words like chronic, progressive, and debilitating can create fear, uncertainty, and the belief that life will always be a little worse from now on. But what if that story isn't the whole story? You're about to hear how I learned to separate possibilities from facts after my own autoimmune diagnoses and explain why hope isn't denial—it's a skill that can be built. You'll discover how redefining health, strengthening your mindset, and learning to "reroute" can help you create a meaningful and vibrant life regardless of your diagnosis. In this episode, you'll discover: How to identify and challenge the scary future stories you've accidentally accepted as facts.Why redefining what "health" means can create more freedom, purpose, and possibility in your life with autoimmune disease.The powerful mindset skill of rerouting around obstacles so you can continue building joy, connection, and fulfillment no matter what challenges arise.Press play to discover how resilience, mindset, and intentional habits can help you create a future that's bigger than your diagnosis. Get your Daily-ish Dose of Autoimmune Health that meets you in your real life HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What happens when a pharmacist with four autoimmune diagnoses realizes that information alone isn't enough to change health outcomes? If you're living with autoimmune disease, chances are you've spent countless hours researching symptoms, treatments, diets, and supplements—yet still feel stuck when it comes to consistently following through on the habits that actually support your health. This episode explores why even the smartest, most informed people often struggle with behavior change and why support may be the missing ingredient. After listening to this episode, you'll discover: Why my vitiligo, thyroid autoimmune disease, multiple sclerosis, and inflammatory bowel disease completely changed the direction of my career and approach to health.The surprising reason knowledge and expertise don't automatically translate into lasting health habits.How coaching and support can help uncover blind spots, create meaningful behavior change, and make autoimmune health feel more manageable.Press play to discover why getting the right support could be the breakthrough that finally helps you create lasting health habits without trying to do it all alone. Get your Daily-ish Dose of Autoimmune Health that meets you in your real life HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Have you ever wondered why you eat—even when you're not hungry? If you've ever finished a meal or snack feeling guilty, found yourself mindlessly snacking, or struggled to stick with restrictive food plans, you're not alone. For people living with autoimmune disease, the challenge often isn't knowing what to eat—it's understanding why you're eating in the first place. In this episode I'm sharing a simple but powerful framework that can transform your relationship with food by helping you become more intentional, less judgmental, and more consistent with habits that truly support your health. In this episode, you'll discover: How recognizing the four reasons we eat can help you reduce guilt, break unhelpful eating patterns, and build lasting habits.Why personalized food choices are more sustainable than following someone else's meal plan or diet rules.A practical mindset shift that helps you increase nourishing, energizing food choices while still making room for foods that bring genuine joy.Press play to discover how understanding why you eat can help you create a healthier, more enjoyable, and sustainable relationship with food—without guilt or deprivation. Sign-Up for Your Feel-Good Food Protocol Workshop HERE Explore the entire Support Menu HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if just two simple beliefs could completely change how you experience life with autoimmune disease? Living with autoimmune disease can make it feel like you're constantly trying to catch up—managing symptoms, second-guessing your choices, and wondering if your daily efforts are making a difference. In this episode, I'm sharing THE two powerful beliefs that have transformed not only my health but the way I thinks, feels, and show up every day. These aren't beliefs I was born with—they're ones I intentionally built over time, and today I'm inviting you to borrow them for yourself. In this episode, you'll discover: Why embracing being different can become one of your greatest strengths instead of something to hide.How believing your daily habits truly matter creates lasting improvements in your energy, mindset, and overall health.Why focusing on improving one day at a time is the simplest path to building a healthier, more joyful life.If you're ready to think differently, build habits that actually last, and create more feel-good days with autoimmune disease, this episode will give you two beliefs you can start practicing today. Sign-Up for Your Feel-Good Food Protocol Workshop HERE Explore the entire Support Menu HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if becoming healthier isn't about more motivation—but about becoming freakishly consistent? If you've ever felt like you're constantly starting over with your health habits, this episode will change the way you think about consistency. Instead of waiting for the "perfect" time or hoping motivation shows up, you'll discover why building small, repeatable habits is the real key to creating lasting change—especially when you're living with autoimmune disease. I'll explain why healthy habits often feel so difficult to build, why old habits seem impossible to break, and how just seven days of intentional follow-through can rebuild something even more valuable than momentum: self-trust. In this episode, you'll discover: Why old habits have "home field advantage" and what you can do to give your new habits a real chance to stick.How becoming "freakishly consistent" helps you create lasting health improvements without relying on motivation or perfection.A simple seven-day approach that strengthens self-trust and makes healthy habits feel easier to maintain over time.Hit play to discover how seven days of consistent action can help you finally become the kind of person who follows through—and start building habits that support your healthiest life. GET YOUR FREE MINI ABC HABIT PLAYBOOK HERE 📙. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if one food habit could improve your energy, brain fog, sleep, inflammation, and gut health—all at the same time? If you're living with an autoimmune disease, it's easy to feel like every symptom needs its own solution. Fatigue, brain fog, inflammation, poor sleep, digestive issues, and mood changes can seem like separate battles. In this episode, I'm explaining why your body works as one connected system and how creating a personalized Feel-Good Food Protocol can create ripple effects that support your health far beyond your gut. After listening, you'll discover: Why chasing individual symptoms often keeps people stuck instead of creating lasting health improvements. How every meal sends information throughout your body, influencing your energy, brain, mood, immune system, sleep, and nervous system. A simple framework for creating your own Feel-Good Food Protocol that supports your unique body and builds sustainable habits. Press play to learn how one personalized food protocol can help your body work together instead of fighting one symptom at a time. Sign-Up for Your Feel-Good Food Protocol Workshop HERE Explore the entire Support Menu HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the best diet for autoimmune disease isn't a diet at all? If you're exhausted by conflicting nutrition advice and wondering why one person's "miracle diet" didn't work for you, this episode offers a refreshing perspective. Instead of chasing the next food trend, you'll learn why decades of nutrition research point toward a simpler, more sustainable approach—one that helps you build confidence around food and create a way of eating that truly supports your unique body and autoimmune journey.  In this episode, you'll discover:  Why 40 years of nutrition research shows there is no single "best" diet—and what matters far more for long-term health.  The handful of nutrition principles that nearly every successful eating pattern agrees on, helping you cut through the noise and focus on what actually works.  How to stop chasing restrictive diets and start creating your own personalized Feel Good Food Protocol that helps you feel energized, confident, and in control. Press play to discover how to replace food confusion with clarity and build a personalized way of eating that helps you feel and function at your very best with autoimmune disease.  Sign-Up for Your Feel-Good Food Workshop HERE Explore the entire Support Menu HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you stuck waiting to "feel motivated" before you take care of your health? In this inspiring listener spotlight episode, a listener shares the surprising shift that helped her stop overthinking, start following through, and finally build trust in herself again. If you've ever felt trapped in the cycle of learning more, researching more, and still struggling to take action, this conversation will feel like a breath of fresh air. You'll discover why lasting progress doesn't come from being positive all the time—it comes from becoming someone you can count on, even on the hard days.  In this episode, you'll learn:  Why a reliable mindset is more powerful than a positive mindset when it comes to creating lasting health changes.  The simple "trust the tiny" strategy that helped this listener stop spinning her wheels and start building momentum.  How to break free from information overload and finally turn what you know into real-world results. Hit play now to discover the small shift that can help you trust yourself more, follow through more consistently, and create meaningful improvements in your health—without relying on motivation.  New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail You've cleaned up your diet, prioritized sleep, and tried all the health tips—but what if the real driver of burnout is something deeper? In this episode, I'm sharing the mic with burnout expert Filipa Bellette about the hidden beliefs and patterns that can impact energy, mood, stress, and autoimmune health. You'll learn why burnout isn't always about doing too much—and how perfectionism, overdoing, and people-pleasing may be keeping your body stuck in survival mode. In This Episode You'll Learn:  Why burnout is about more than stress and exhaustion  How unconscious beliefs can affect your health and energy  The connection between mindset, the nervous system, and chronic symptoms The 4 Questions Shared To Uncover (And Start To Shift) A Root Belief:  What patterns are blocking you from getting what you want or affecting your health?  What must you believe about yourself to run those patterns?  When was the first time you believed that to be true?  What else could be true?Press play to uncover the hidden beliefs that may be driving burnout and discover a simple framework to create more energy, resilience, and healing. Ending Body Burnout book: https://chrisandfilly.fm/book  New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Have you ever joined a support group hoping to feel better—only to leave feeling more overwhelmed, discouraged, or stuck? If you're living with autoimmune disease, you already know how important support can be. But not all support is created equal. Many people walk away from support groups feeling drained, frustrated, or convinced that groups simply aren't for them. In this episode, I'm explaining  why some communities fail to provide real support, how the right kind of connection can transform your health journey, and what to look for in a group that actually helps you move forward.  After listening, you'll discover: Why a negative support group experience doesn't mean support or community isn't right for you. How to tell the difference between simply sharing a diagnosis and being part of a truly supportive, growth-focused group. A practical way to evaluate whether the people, communities, and health resources in your life are helping you create better habits and better health. Press play now to learn how the right kind of support can help you feel more hopeful, take meaningful action, and build the habits that create lasting improvements in your health and life.  Explore the Menu of Support options for better autoimmune health HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the most powerful legacy you leave with autoimmune disease isn’t in your lab results—but in the habits your family watches you practice every day? When you’re living with autoimmune disease, it’s easy to get pulled into chasing better numbers, new protocols, or the next optimization strategy. But what if the real transformation isn’t about living longer—it’s about living in a way that quietly shapes the people around you? In this episode of Autoimmune Health Secrets, my guest - Zach Dancel- and I explore how daily, foundational habits—not biohacks—are what truly build strength, resilience, and generational impact. By listening, you’ll discover: Why chasing longevity without strong foundations can actually distract you from what matters mostThe core core habits that create energy, resilience, and long-term health without complexityHow becoming the “CEO of your health” changes not only your outcomes—but your family’s futurePress play now to learn how one simple, repeatable habit today can create a ripple effect that shapes your health—and your legacy—for years to come. Find Zach and learn about his work: https://navacenter.com/ https://www.instagram.com/zachdancel/?hl=en https://legacyandlongevity.com/podcast New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason you still feel stuck with your autoimmune health isn’t your habits…but the level of habit change you’ve been focusing on? If you’ve been eating well, trying to stay consistent, following routines, and still feeling mentally exhausted or emotionally discouraged, this episode will likely hit home. I'm explaining why mastering outer habits alone often isn’t enough — and how your thoughts, feelings, and identity may be shaping your health experience more than you realize. For anyone living with autoimmune disease who feels frustrated despite “doing all the right things,” this conversation offers a refreshing inside-out approach to lasting change. Learn the three levels of habit change mastery and discover which one may secretly be keeping you stuck in fatigue, overwhelm, or disappointment. Understand how habitual thoughts and emotions influence your energy, resilience, and overall autoimmune health experience. Discover how true transformation happens when healthy habits stop feeling forced and start becoming part of your identity. Press play to learn how mastering your inner habits can help you feel more energized, emotionally lighter, and more in control of your health journey. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you stuck in a cycle of constantly researching autoimmune health advice…but still not feeling better? If you’ve ever felt overwhelmed by endless podcasts, books, social posts, or AI-generated health advice, this episode will hit home. I'm unpacking the hidden cost of “infobesity” — information overload that keeps you spinning in learning mode instead of actually making progress. You’ll discover why more information isn’t always the answer and how tiny, imperfect actions can create the clarity, confidence, and momentum you’ve been craving. After listening, you’ll learn: Why “infobesity” leads to overwhelm, decision paralysis, and feeling stuck with autoimmune disease The powerful equation to finally apply what you already know A simple 20/80 approach that helps you spend less time consuming information and more time creating real health transformation Press play now to stop endlessly searching for the “missing piece” and start taking the small actions that can truly change how you feel and function. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the key to reducing autoimmune stress isn’t avoiding stress altogether… but intentionally adding the right kind? If you’re living with autoimmune fatigue, inflammation, or constant overwhelm, you’ve probably been told to “reduce stress.” But what if chronic stress feels so exhausting because your nervous system is only experiencing the draining kind — and not enough of the strengthening kind? In this episode, I'm sharing a powerful mindset shift that reframes stress entirely and explains how intentional, growth-producing challenges can actually help you build resilience, confidence, and energy over time. Discover the crucial difference between chronic stress and “good stress” — and why your body needs both challenge and recovery. Learn the four types of beneficial stress that can improve resilience, nervous system flexibility, and autoimmune health. Understand why learning new skills, practicing discomfort, and creating small wins may be one of the most overlooked tools for reducing fatigue and reclaiming your health. Press play now to learn how tiny, intentional challenges can help you build resilience, reduce chronic stress, and create lasting change in your autoimmune health journey. Practice the best kind of "Good" Stress by learning the skill of better habits and better health with autoimmune disease by JOINING ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if one tiny habit change could help you walk better, feel better, and finally give you hope with autoimmune disease? Living with autoimmune disease can feel overwhelming when it seems like you have to change everything at once to feel progress. In this episode, I sit down with listener Lori, who shares how simplifying her approach to health — and learning to “trust in the tiny” — helped her reduce inflammation, improve mobility, and shift her mindset toward hope instead of overwhelm.  Listeners will discover: How focusing on one small health swap at a time can create real momentum without burnout Why Lori’s decision to go gluten-free improved not only inflammation, but also how she physically felt and moved The powerful mindset shift behind “trust in the tiny” and how small actions can create lasting change in autoimmune health journeys Press play to learn how one tiny change could become the first step toward feeling stronger, more hopeful, and more in control of your autoimmune health. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your next “miracle” with autoimmune disease isn’t a cure… but a completely new way of seeing your life? Living with autoimmune disease can feel like carrying an invisible weight—constant stress, fear about the future, and the belief that life may never feel as good again. In this deeply personal episode, I'm sharing the miraculous mindset shift that helped me stop seeing my diagnosis as only a threat and start creating more health, resilience, and hope from within. This one's personal, science-backed, and practical.  Changing perceptions like this can dramatically influence the way we experience stress, symptoms, and healing. Discover the powerful definition of a “miracle” that completely transformed my relationship with autoimmune disease and helped me love my life again. Learn how your perception of stress may shape your nervous system, energy, emotions, and overall health more than you realize. Walk away with practical mindset shifts and simple “threat-to-challenge” reframes you can begin using immediately to feel more empowered and hopeful. Press play to learn how one tiny shift in perception could become the beginning of your own health and happiness miracle. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the missing piece in your autoimmune health journey isn’t more information — but the right support system? Living with autoimmune disease can feel overwhelming when you’re constantly trying new habits, routines, and wellness advice without knowing what actually works for you. In this episode, I'm breaking down my simple but powerful “secret sauce” for creating lasting habits and sustainable health — without burnout, perfectionism, or overcomplicating everything. In this episode, you’ll discover:  The 5 essential ingredients to improve habits, health, and mindset  Why science alone isn’t enough to create lasting change with autoimmune disease  A simple framework to identify what’s missing in your current approach so you can finally feel more supported and consistent Press play to learn the exact system I use inside the CLUB to simplify autoimmune health and create habits that actually feel good to stick with long term. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE Links to episodes mentioned: #22 | How To Feel, Function, And Live Better With Autoimmune Disease (Inside CLUB Habit Hub) #67: The 5-Ingredient “Secret Sauce” Behind Consistent Habits That Create Mind, Body, & Autoimmune Health New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are your “healthy” habits actually making your autoimmune symptoms worse? If you’ve ever felt exhausted trying to keep up with the perfect wellness routine, strict protocol, or endless tracking apps, this episode will feel like a deep exhale. I'm exploring how habits that look healthy on the outside can quietly create more stress, pressure, and fatigue on the inside — especially for people living with autoimmune disease. Instead of chasing perfection, you’ll learn how to build habits that feel supportive, flexible, and sustainable in real life. In this episode, you’ll discover: Why perfectionistic wellness routines can secretly increase stress and work against healing How tracking habits can either support your health or disconnect you from your body A simple mindset shift that helps you create feel-good habits rooted in self-trust instead of pressure Press play to learn how to create healthier habits that calm your nervous system, support your autoimmune health, and actually feel good to live with. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Do you wish someone would just give you one simple, no-brainer health habit that actually feels achievable to start today? If you’ve been struggling to improve your autoimmune health because every goal feels overwhelming, complicated, or hard to stick with, this episode is for you. I'll explains why starting small is often the missing key to consistency and motivation — especially when your brain is tired of overthinking where to begin. By listening to this episode, you will: Learn how to create a simple habit goal that feels easy to start and sustainable to maintain Understand why small successes build the motivation needed for long-term autoimmune health progress Discover how personalized support and accountability can help you finally take action with confidence Press play now to discover the simple first step that can help you build momentum, feel more successful, and make autoimmune health habits easier to stick with. SCHEDULE YOUR FREE SESSION HERE to get "A Simple, No-Brainer, Very Achievable Habit Goal” To Start Feeling Better Today And Improving Autoimmune Health New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason you keep “falling off” your health goals has nothing to do with motivation—and everything to do with how you respond when life gets in the way? Living with an autoimmune condition can feel exhausting when every setback makes you question whether you’re capable of creating lasting habits. In this episode, I'm sharing why the people who eventually feel better aren’t the ones with perfect routines—they’re the ones willing to keep troubleshooting, adjusting, and rerouting instead of quitting when obstacles show up.  After listening, you’ll discover how to: Reframe setbacks so you stop seeing missed habits as failure and start using them as valuable feedback Ask better questions that help you troubleshoot obstacles instead of spiraling into guilt and frustration Build the mindset and systems that make long-term health progress feel sustainable, flexible, and inevitable Press play now to learn how one simple shift in the way you think about setbacks can help you stay consistent with your autoimmune health goals—even when life doesn’t go according to plan. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason you’re still stuck feeling exhausted and overwhelmed with autoimmune disease has nothing to do with willpower—and everything to do with how the journey feels? If trying to improve your health feels like constant pressure, restriction, or “white-knuckling” your way through each day, this episode will completely shift your perspective. I'll explain why sustainable health habits must actually feel good in order to last, and how changing your mindset can help you create more energy, hope, and consistency in your healing journey.  In this episode, you’ll discover: Why emotions play a critical role in building lasting health habits and how to make consistency feel easier The powerful “go to the root” strategy for shifting limiting beliefs that may be keeping you stuck How support, celebration, and small mindset shifts can help you feel more hopeful, accepting, and empowered in your autoimmune journey Press play now to learn how enjoying the process—not just chasing the outcome—can become the secret to finally creating sustainable autoimmune health habits that last. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason your health goals keep failing has nothing to do with discipline—and everything to do with whose goal it actually is? If you’re living with autoimmune disease and feeling exhausted by trying to “do everything right,” this episode offers a refreshing shift in perspective. We'll explore why habits that rely on willpower rarely last and how reconnecting with what you genuinely want can make healthy changes feel lighter, more natural, and far more sustainable.  You'll discover: Why goals rooted in someone else’s expectations often lead to burnout and frustration How desire—not willpower—is the real driver behind lasting habit change A simple “More Me” strategy to make health habits feel personal, enjoyable, and easier to maintain Press play to learn how aligning your health habits with what you truly want can help you build lasting change without forcing yourself through it. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason you still feel stuck in your autoimmune health journey has nothing to do with motivation — and everything to do with making your goals too big? If you’ve ever felt overwhelmed trying to improve your energy, reduce flares, or finally follow through on healthy habits, this episode will feel like a deep exhale. I'm sharing why so many people with autoimmune conditions stay trapped in the cycle of burnout and frustration — not because they’re failing, but because their goals are unrealistic, exhausting, or outside of their control. You’ll learn how shifting your focus to tiny, achievable habits can create real momentum, rebuild trust with yourself, and lead to lasting health changes. In this episode, you’ll discover: Why “big picture” health goals often leave you feeling defeated — and the simple mindset shift that makes progress feel possible again How to create tiny habit goals that work even during flares, low-energy days, and stressful seasons The science-backed reason small consistent actions increase motivation and help you finally build lasting habits Press play to learn how four simple words — trust in the tiny — can completely transform the way you approach your autoimmune health journey and help you start creating wins this week. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Why do so many health goals fade away—even when you really care about improving your autoimmune health? If you’ve ever felt motivated to change your habits only to forget your goals a few weeks later, this episode will feel incredibly familiar. I'll explain why forgetting your goals is not a personal failure—it’s a systems problem. When you’re already juggling fatigue, overwhelm, and uncertainty with autoimmune disease, relying on memory alone makes lasting change nearly impossible. Discover why your brain is wired to process information instead of storing your goals long term Learn simple reminder systems that help keep your health goals visible and actionable every day Understand how intentional goal tracking can rebuild self-trust instead of reinforcing the cycle of starting and stopping Press play to learn the simple habit strategy that can help you stop forgetting your goals and finally create more consistency with your autoimmune health habits. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the biggest reason you still feel stuck, exhausted, and overwhelmed with autoimmune disease is surprisingly simple — you’ve never actually set a health goal? When you’re living with autoimmunity, it’s easy to focus on symptoms, uncertainty, and everything outside your control. But in this episode, I'm making the case for why always having a goal can completely change the way you approach your health, habits, and daily energy. You’ll learn how to focus on the “controllables” — mindset, food, movement, rest, relationships, and healthy stress — so you can stop spinning your wheels and start creating meaningful progress toward feeling better.  By listening to this episode, you’ll discover: Why failing to set a clear health goal may be the hidden reason you feel stuck in your autoimmune journey How goals can increase motivation, build self-trust, and create powerful ripple effects in every area of life A simple “mind to matter” strategy to turn vague wishes into actionable health progress starting today Press play to learn how one intentional goal can become the first step toward more energy, better habits, and a healthier, happier life with autoimmunity. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason you feel stuck with autoimmune fatigue and overwhelm isn’t your fault?  In this episode (the first of a special 7-part series), I'll break down why changing habits can feel so hard with autoimmune disease — and how understanding your brain can help you finally create lasting health changes.  Learn there are six reasons healthier habits feel difficult Discover simple mindset shifts that make change easier Gain hope, clarity, and a more supportive approach to your health journey Press play to uncover what’s really keeping you stuck — and how to finally move forward with confidence. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Could a tiny shift in how you think about your health completely change how you feel, move, and live with autoimmune disease? If you’ve ever felt trapped in negativity, discouraged by slow progress, or exhausted from trying to “fix” your autoimmune symptoms, this episode will feel deeply relatable. Listen in on a conversation with listener Ann, whose life began to transform when she stopped dismissing small wins and started believing that mindset truly matters. What followed wasn’t toxic positivity — it was a gradual shift toward more joy, optimism, better movement, and a completely different relationship with her health.  Discover how changing your mindset can create ripple effects in both emotional and physical health.Learn why noticing small wins lead to meaningful progress instead of staying stuck in frustration.Hear how small moments of optimism can lead to identity-level transformation and habits that finally feel sustainable.Press play to hear a listener's secret that could become the foundation for more energy, joy, consistency, and hope in your autoimmune health journey. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the biggest thing holding back your health isn’t your diagnosis—but a belief you’ve never questioned? If you’re living with autoimmune challenges, it can feel like your energy, consistency, and even your happiness are limited by circumstances outside your control. This episode flips that idea on its head by revealing how your mindset—something you can change—may be quietly shaping your habits, your fatigue, and your daily experience more than you realize.  Discover the powerful “mindset lie” that keeps you stuck—and how to replace it with something that actually supports your health Learn why your thoughts directly impact your energy, habits, and ability to stay consistent Walk away with a simple, actionable shift you can use immediately to start feeling more in control and hopeful Press play now to learn how shifting one belief can help you reclaim your energy, rebuild consistency, and finally feel in control of your health again. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if happiness wasn’t something you had to wait for—but something you could build every single day? If you’re managing autoimmune symptoms, stress, and fluctuating energy, feeling happy can seem out of reach or dependent on “better days.” This episode flips that idea on its head by showing how happiness is actually created through small, consistent habits that support your mental, emotional, and physical health—no matter your diagnosis.  Discover four simple, research-backed daily habits that genuinely increase happiness without adding overwhelm Learn how tiny shifts in thoughts, actions, and routines can reshape your mood—and even your personality over time Walk away with a realistic, sustainable way to feel more in control of your health, energy, and emotional well-being Press play now to start building daily habits that create real, lasting happiness—one small step at a time. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the biggest reason your autoimmune fatigue won’t let up isn’t your body at all—but one hidden energy drain you haven’t noticed yet? If you’re exhausted from trying to “do everything right” with autoimmune disease but still feel stuck, this episode reveals how constant mental overload and delayed decisions may be quietly stealing your energy—and what to do instead. Discover why both too many choices and avoiding decisions can worsen fatigue and keep you overwhelmed. Learn four powerful decisions you can make today to create momentum, clarity, and more energy. Understand how small, intentional choices can help you feel more in control of your health and habits again. Press play now to learn the simple decision shift that can free up energy, reduce overwhelm, and help you start creating better autoimmune health today. JOIN ME INSIDE CLUB HABIT HUB ♣️ HERE New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if one of the most powerful habits for better autoimmune health has nothing to do with food or exercise—but everything to do with connection? Most people with autoimmune disease spend their energy trying to fix symptoms through diet, supplements, and routines, while overlooking a key factor that impacts stress, energy, resilience, and consistency: feeling connected. In this episode, I'm sharing why connection matters so much and how small habits may be helping—or hurting—your health. After listening, you’ll discover:  The 8 habits that may be creating disconnection without you realizing it  Simple ways to build deeper connection, even on low-energy days  How connection can support better mood, motivation, healing habits, and autoimmune health Press play now to learn how small connection habits can create big changes in your health and life. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if fatigue, overwhelm, and uncertainty weren’t inevitable parts of autoimmune life—but optional habits you could change? If you’ve ever felt like you’re trying hard to improve your health but still feel stuck, this episode will feel like a breath of fresh air. I'm revealing why the real problem often isn’t lack of motivation or information—it’s lack of a clear framework. Instead of chasing endless advice, you’ll learn how to simplify your path to better energy, stronger habits, and more control over your health journey.  Discover the 6 key “Habit Hub” areas that influence your energy, symptoms, resilience, and overall wellbeing. Learn how to reduce overwhelm by focusing on one meaningful habit change at a time. Gain a simple 3-step method to turn good intentions into lasting lifestyle habits that actually stick. Press play now to learn the practical framework that can help you feel better, function better, and finally create sustainable momentum with your autoimmune health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Why does staying consistent with healthy habits feel so hard…even when you really want to change? If you've ever blamed yourself for lacking motivation, starting over again, or falling into on-again/off-again health routines, this episode will completely shift your perspective. I'm revealing why willpower is not the answer—and how creating habits that work with your brain can help you feel better, build momentum, and create lasting change (even on tired, busy, emotional days). In this episode, you’ll discover how to: Stop relying on motivation and use a science-backed habit system that actually works in real life Understand the hidden reasons goals fail—and how to finally stay consistent without perfection Build tiny habits that increase confidence, improve health, and create lasting identity change Press play now to learn the simple shift that can make healthy habits feel easier, more natural, and sustainable starting today. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if boosting your energy didn’t require more time, effort, or information—but just a simple “yes” today? You already know what to do to feel better—but actually doing it in the middle of real life is the challenge. If you’re tired of consuming endless health advice without seeing real change, this episode meets you exactly where you are. It shows you how to work with your current energy, schedule, and capacity to finally create momentum—without overwhelm.  Discover a simple, free way to increase your energy in just five minutes a day  Learn how to turn knowledge into real-life results using a practical “learning + action” approach Build sustainable habits that support your health, energy, and daily life—without adding more to your plate Press play now to learn how a small, daily “yes” can unlock more energy and help you finally take action on the habits that matter most. Sign-up for your FREE INBOX SERIES - Want More Energy in Just 5 min/day? Yes, Please! New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Could low protein be the hidden reason you’re always tired, craving sugar, and never feeling full? If you’re dealing with fatigue, brain fog, constant hunger, or stubborn weight changes—despite trying to eat “healthy”—this episode connects the dots. You’ll learn why protein isn’t just for muscle building, but a foundational habit that impacts your energy, metabolism, and autoimmune health in ways most people overlook. Identify the subtle signs your body isn’t getting enough protein and how they show up in daily life Learn how to structure your meals so you stay full longer, reduce cravings, and stabilize your energy Discover a simple, realistic way to increase protein without tracking everything or overhauling your routine Hit play to learn the easiest way to start using protein to boost your energy, reduce cravings, and feel more in control of your health today. Get Bonnie's Protein Cheat Sheet Listen to Bonnie's Podcast Episode: 8 Easy Ways To Get More Protein New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if one simple habit you’re overlooking is the key to better energy, digestion, and less inflammation with autoimmune disease? If you’re feeling bloated, fatigued, or stuck in cycles of cravings and inconsistent health habits, this episode brings you back to what actually moves the needle. Instead of chasing complicated solutions, you’ll discover how something as basic as fiber—often missed by most people—can dramatically improve how you feel day to day.  Understand why fiber impacts far more than digestion, including energy, inflammation, and long-term health  Learn a simple, realistic way to hit your daily fiber goals without overwhelm or restriction  Discover easy, habit-based strategies to make fiber a consistent, automatic part of your routine Press play now to finally simplify your approach to better health and start feeling real results by mastering one powerful foundational habit. Episode 189 # 166 | Overwhelmed By All The Food Advice For Better Health And Less Autoimmune Fatigue? This Is The Only Protocol You’ll Ever Need  #189 | The #1 Gut Health Habit Most People Miss For Digestion, Energy, & Autoimmune Support New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you missing the one simple gut health habit that could be quietly draining your energy and worsening your autoimmune symptoms? If you’re doing “all the right things” but still feeling bloated, fatigued, or stuck in your healing journey, this episode uncovers a common root issue most people overlook. You’ll learn how your gut microbiome directly impacts your energy, digestion, and immune system—and why even small daily habits can make or break your progress. Understand the hidden gut imbalance that shows up in most people—and how it affects your energy and autoimmune health Learn a simple, realistic habit you can start today to support better digestion and microbiome balance Discover how improving your gut can help you absorb nutrients better and feel more consistent energy throughout the day Press play to uncover the simplest gut health shift that can start improving your energy, digestion, and autoimmune symptoms today. Guest: Lindsey Parsons, EdD, High Desert Health  Take Lindsey’s quiz to find out which tests can help you find your root cause. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you tired all the time—and wondering if it’s normal, or something more serious? If you’re living with autoimmune symptoms, fatigue can feel constant, confusing, and frustrating. You might question if you’re doing something wrong—or if there’s a deeper issue like chronic fatigue syndrome or long COVID. This episode helps you make sense of your energy without spiraling into self-diagnosis, so you can stop guessing and start taking clear, effective action that actually supports your body.  Understand the key differences between everyday fatigue, chronic fatigue syndrome, and long COVID  Learn a simple framework to assess your energy and know where to focus first  Discover foundational habits that can start improving your energy—without overwhelm Press play now to finally understand your fatigue and learn the simplest way to start getting your energy back. Dr. Evan Hirsch shares a free fatigue assessment HERE. Wondering the best place to start? Find your personalized answer HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Why do some days your habits feel easy—and other days they feel impossible, even when nothing has changed? If you’re navigating autoimmune symptoms, you’ve likely felt the frustration of knowing exactly what to do… but struggling to follow through. It’s not a motivation problem—it’s your nervous system. When your body doesn’t feel safe, even simple habits can feel overwhelming. This episode breaks down nervous system regulation in a practical, no-fluff way so you can finally understand why consistency feels hard—and how to make it easier.  Understand what nervous system regulation actually is (without the confusing buzzwords)  Learn why your energy, inflammation, and consistency all depend on how safe your body feels  Discover how to use the habits you’re already working on to naturally regulate your nervous system Press play now to learn how to make your habits feel easier, more natural, and actually supportive of your healing. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Have you ever been told your thyroid labs are “normal,” yet you still feel exhausted, foggy, and not like yourself? If you’re navigating autoimmune symptoms, unexplained fatigue, stubborn weight changes, or brain fog, this episode will feel like a deep exhale. So many women are told their labs are fine while their energy says otherwise. The truth? Your thyroid influences far more than a single lab number. It impacts your metabolism, stress response, gut health, mood, and how energized you feel every single day—even if you’ve never been diagnosed with a thyroid condition. In this conversation, I'm joined by functional diagnostic nutrition practitioner Sophie Shepherd to unpack what’s really going on beneath the surface—and how to support your thyroid in simple, sustainable ways without adding another overwhelming protocol. By listening, you’ll discover: How your thyroid actually regulates energy beyond just TSH—and what markers may be missing from your basic lab panelThree practical, doable ways to support your thyroid starting today through food, stress regulation, and lowering toxic loadWhy chasing symptoms can keep you stuck—and how learning to listen to your body can completely shift your healing pathPress play now to learn how to support your thyroid naturally so you can restore real, steady energy without piling on another complicated plan. Find Sophie at: https://shetalkshealth.com/ Instagram: https://www.instagram.com/shetalkshealth/ Facebook: https://www.facebook.com/SHEtalkshealth/ Podcast: https://shetalkshealth.com/podcast-episodes/ New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are your everyday habits secretly making you feel older than you actually are? If you’re dealing with autoimmune symptoms, you might already feel older than your age—and not in a good way. Low energy, stiffness, and overwhelm can make it seem like aging is happening faster than it should. But what if it’s not just your condition… and it’s not actually your age? This episode reveals how small, unnoticed habits may be draining your vitality—and how simple shifts can help you feel more energized, capable, and youthful starting today.  Identify hidden habits that may be quietly increasing fatigue and accelerating how “old” you feel  Learn simple, realistic swaps that boost energy, resilience, and overall well-being  Shift your mindset around aging so you feel more empowered, positive, and in control of your health Press play now to uncover the small habit shifts that can help you feel younger, stronger, and more energized—starting today. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if just 7 minutes a day could rebuild your energy, reduce inflammation, and help you finally stay consistent with your health? If you’re living with autoimmune symptoms, you already know what to do—but actually following through feels like the hardest part. Between fatigue, overwhelm, and unpredictable energy, consistency can feel out of reach. This episode cuts through the noise and gives you one simple, flexible habit that works with real life—not against it—so you can start showing up for your health without burnout or perfection.  Build real self-trust by finally doing what you say you’ll do—even on low-energy days  Create a flexible structure that supports better energy, lower inflammation, and less overwhelm  Make any health habit easier to stick to by anchoring it into a simple daily routine Press play now to learn the one habit that makes every other health habit easier—and finally start feeling back in control. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason your habits aren’t working has nothing to do with discipline—and everything to do with one step you’re skipping? If you’re living with autoimmune disease, you already know how frustrating it can be to set goals, make plans, and still feel stuck or inconsistent. This episode tackles a hidden habit mistake that keeps even the most motivated people from making real progress—and shows you how to finally turn your efforts into results that actually stick. Learn the simple habit that makes every other habit more effective and sustainable Discover a 3-question framework that helps you troubleshoot any goal in real time Gain clarity and confidence by turning setbacks into actionable insights that move you forward Press play now to learn the one reflection habit that can transform your consistency and finally help your goals start working for you. Join the Consistency Challenge TODAY! New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason you feel constantly stressed isn’t because life is overwhelming—but because you’ve been trying to solve stress the wrong way? For many people living with autoimmune disease, stress feels unavoidable. Symptoms, uncertainty, busy schedules, and the pressure to “do everything right” can make stress feel like a permanent part of life. But what if trying to “stress less” is actually the problem? In this episode, I'll explain why that common advice doesn’t work—and shares a more practical approach that helps you regain a sense of control over your health, energy, and daily life. Discover why the common advice to “just stress less” often backfires—and what to focus on instead.Learn the simple question that reveals the real cause of your stress so you can actually solve it.Walk away with one tiny, doable habit that can start calming your nervous system today.Press play to learn a smarter, habit-based approach that helps you move from feeling overwhelmed to calm, capable, and back in control of your health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if chronic stress is quietly weakening your immune system—and making your autoimmune symptoms harder to manage? Living with autoimmune disease already requires navigating fatigue, symptoms, and constant health decisions. But one factor that often gets overlooked is chronic stress. Research continues to show that stress doesn’t just live in our thoughts—it shows up in our biology, influencing immune function, inflammation, heart health, and even how we feel day to day. When stress becomes constant, it can create a cycle where symptoms increase stress and stress increases symptoms, leaving many people feeling stuck and overwhelmed. Understand how chronic psychological stress can impact immune cells and why immune balance—not just strength—is key for autoimmune healthDiscover why stress is both a trigger and a consequence of autoimmune disease, and how that cycle developsLearn simple, habit-based ways to support rest, relaxation, and nervous system recovery so your body can regulate and healPress play to learn why rest and relaxation are essential habits—not luxuries—and how reducing chronic stress can help your immune system find better balance. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the very symptoms you’ve been fighting could become your strategic advantage? If you’re living with autoimmune disease or chronic health challenges, you know the tension between surviving and truly thriving. Pushing through fatigue, minimizing symptoms, pretending you’re “fine” — it’s exhausting. In this episode, you’ll hear how Liz Wilcox, who nearly won Survivor while navigating serious food allergies and autoimmune issues, learned to stop ignoring her body and start working with it. Her story will challenge the way you think about weakness, strength, and what it really means to listen.  By tuning in, you’ll discover: How telling yourself the truth about your health can be the turning point toward real healingWhy your so-called “limitations” might actually be your unique edgeA powerful mindset shift that helps you build habits from self-respect instead of willpowerPress play now to learn how to stop just surviving your diagnosis and start building habits that help you truly thrive. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason you still feel fatigued and inflamed isn’t that you’re doing too little—but that you’re doing too much? If you’re living with autoimmune disease, chances are your health routine feels overwhelming—multiple supplements, conflicting advice, saved posts you never revisit, and a calendar that never slows down. You want more energy, less inflammation, and a sense of control…but instead, you feel scattered and exhausted. In this episode of Autoimmune Health Secrets, I'm unpacking why complexity is quietly draining your energy, spiking stress hormones, and adding to inflammation—and how simplifying your space, focus, and calendar can immediately calm your nervous system and help you finally follow through. By listening, you’ll: Understand how cognitive overload and constant decision-making are increasing fatigue and inflammationLearn three simple areas you can streamline today to reduce stress and boost consistencyGain permission (and a practical plan) to stop fixing everything at once and start feeling better with lessPress play now to discover how simplifying your health can calm inflammation, restore energy, and make consistency finally feel doable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Have you ever left a doctor’s appointment feeling rushed, dismissed, or like you didn’t say what really mattered? If you’re living with autoimmune disease, you know how frustrating it can be when symptoms feel complex—but your appointment feels short. You want to be heard. You want clarity. You want a plan. Yet too often, visits feel disconnected, overwhelming, or unproductive. In this episode, I sit down with Dr. Ann Hester to reveal a simple, evidence-based communication framework that bridges the gap between how patients think and how doctors are trained to think—so you can walk into every appointment prepared, confident, and in control. By listening, you’ll: Understand why doctor visits can feel rushed—and what’s really happening behind the scenesLearn a powerful two-minute framework to clearly communicate symptoms and reduce unnecessary tests or delaysFeel empowered to become the center of your healthcare team instead of feeling powerless in the systemPress play now to learn the two-minute strategy that could completely transform how you’re heard, respected, and treated at your next medical visit. Learn more from Dr. Ann Hester: https://ptrreset.com https://www.instagram.com/coachdrann https://www.patientempowerment101.com/ New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your fatigue isn’t just your autoimmune diagnosis—but the result of habits silently draining your energy every single day? If you’re living with autoimmune disease, feeling tired can start to feel normal. Expected. Inevitable. But what if exhaustion isn’t something you simply “have”—it’s something you can influence? In this episode, I'm challenging the belief that fatigue is just part of your condition and revealing how small, science-backed habits can conserve energy, create energy at the cellular level, and stop the hidden drains you may not even realize are there. Because your health isn’t built only in doctor visits—it’s built in the ordinary days between them.  After listening, you’ll discover: How habits help your brain conserve precious energy while strengthening your body’s ability to produce more of itWhy replacing one energy-draining pattern with an energy-creating habit can double your resultsHow to use science-backed behavior change strategies to shift any thought, feeling, or action—without relying on willpower or deprivationPress play now to learn how mastering simple, strategic habits can help you recharge your battery and stop letting fatigue define your “normal.” New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason your “why” isn’t working…is because you’re asking the wrong kind of why? You do want to feel better, have more energy, and make healthier choices—but when it’s 6:00 AM and the alarm goes off (or it’s 5:30 PM and you’re exhausted), the usual “because I should” or “for my health” why often isn’t strong enough to pull you through. This episode shows you how to uncover a why that actually creates desire, not just guilt or willpower—so the hard thing feels easier to do today, not someday. Learn why common “whys” (like “for my health” or “for my family”) often fail in the exact moments you need them mostUse the “Why x5” exercise to dig past surface-level motivation and find the reason that truly compels you to follow throughBuild real momentum by identifying the why that makes uncomfortable habit change feel worth it—especially with autoimmune health goalPress play to do the simple “Why x5” coaching exercise and walk away with a motivating, personal why you can actually rely on when it counts. Sign-up for The Consistency Challenge for Autoimmune Health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason your health isn’t improving isn’t a lack of effort…but a lack of focus? If you’re living with autoimmune disease and feel like you’re constantly adding more—more supplements, more rules, more habits—without seeing results, this episode is your permission slip to stop the overwhelm. You don’t need to fix everything at once. In fact, trying to do it all may be exactly what’s keeping you stuck. I'll break down why scattered effort drains your energy and how focusing on just one habit can finally create the momentum you’ve been craving. After listening, you’ll: Understand why focusing on one habit is more powerful than juggling fiveLearn how to spot (and talk back to) the inner voice that says “it’s not enough”Discover how building consistency in one area can create measurable improvements in labs, symptoms, and self-trustPress play now to learn how choosing just one habit could be the breakthrough your health has been waiting for. Sign-up for The Consistency Challenge for Autoimmune Health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Ever wonder what consistency really looks like when no one's watching—and how to keep going when it starts to feel boring? If you’re living with autoimmune disease, you know how overwhelming it can be to keep up healthy habits. This episode takes you inside the real-life practice of consistency, showing how small, ordinary actions—done over and over—can be the key to long-term energy, confidence, and health improvements. Discover one practical tools and mindset shift to stay consistent—even when it’s inconvenient or unexciting.Learn what to do when consistency starts to feel boring and how that could actually be a good sign.Hear inspiring wins from real people just like you who’ve made huge changes by sticking with small, steady actions.Press play now to hear what mindset work and consistency actually sound like in real time—and how you can start applying it to your life today. Sign-up for The Consistency Challenge for Autoimmune Health. Click here to get an unscripted look at how I live The Habit Hub Approach to Autoimmune Health - In Real Life. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are your screens quietly stealing your energy—even when you feel like you’re “just relaxing”? If you’re living with autoimmune disease, your energy is precious—and limited. Yet in a world where the average person spends hours a day on screens, it’s easy to assume mindless scrolling is just part of modern life. But what if that “harmless” habit is keeping your nervous system on high alert, draining your focus, and leaving you wired but tired? This episode helps you understand what’s really happening in your brain and body—and why modern doesn’t have to mean mandatory. By listening to this episode, you’ll: Understand the hidden nervous system effects of scrolling and why it leaves you exhausted—even when you haven’t “done” anything.Release shame around your screen habits and recognize that this isn’t about willpower.Learn how to use consistency in a new way—by practicing doing less on purpose to protect your energy and focus.Press play now to learn how to reclaim your energy and attention—without deleting apps or going off the grid. Sign-up for The Consistency Challenge for Autoimmune Health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Is AI finally the health breakthrough we've been waiting for—or just another distraction from what actually helps us heal? With the rollout of ChatGPT Health, many with autoimmune conditions are wondering: Can AI actually help me feel better, or is it just more noise? If you’ve ever felt overwhelmed by too much information and still stuck in the same place, this episode will help you separate hype from healing. Learn the powerful difference between accelerating information and actually integrating change into your real life.Discover why behavior change, emotional safety, and consistent human support matter more than any algorithm.Gain clarity on how to leverage AI without losing the relational and community-based support that drives lasting health improvements.If you’re ready to move from knowing what to do to actually doing it—with confidence and support—press play on this episode now. Sign-up for The Consistency Challenge for Autoimmune Health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Does your goal to "move more" keep leaving you feeling exhausted, inconsistent, or stuck in a cycle of burnout? If you’re living with an autoimmune condition, your body needs a different approach to movement—one that supports your energy instead of draining it. In this episode, I'm sharing why “more” isn’t always the answer, and how a few intentional changes can help you move better, feel better, and build the consistency you’ve been missing. Discover 5 simple ways to instantly improve the quality of your movement without increasing your time or effort.Learn why movement that supports your nervous system creates energy instead of costing it.Find out how breath, slowness, and mindfulness can turn movement into a ritual that fuels your health journey.Press play to uncover how moving better—not more—can finally give you the consistency and energy your autoimmune body deserves. Sign-up for The Consistency Challenge for Autoimmune Health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Have you ever told yourself, “I’m just not consistent”—especially when it comes to your health? If that phrase sounds familiar, this short but powerful episode is for you. I'm explaining how these four little words might be the very thing holding you back from building energy, health, and confidence with autoimmune disease. You’ll learn why identity matters more than willpower and what to say instead to finally see lasting progress. Discover why “I’m not consistent” becomes a self-fulfilling prophecy—and how to change that starting today.Learn a simple identity shift that reprograms your brain to support new habits.Find out how consistency really works (it’s not about never missing, it’s about never making it mean something about you).Press play now to break the cycle of inconsistency and start becoming the person who shows up for their health every single day—with ease. Sign-up for The Consistency Challenge for Autoimmune Health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Struggling with fatigue, inconsistent habits, or feeling stuck in your autoimmune journey? What if all your health frustrations shared a single root cause? In this episode, I'm answering five powerful questions from real listeners—and uncovering the surprising thread that connects every single one: consistency. Whether you're trying to improve balance, boost energy with food, walk more confidently, journal for mental health, or just follow through on habits that matter, this episode is packed with insight tailored to us living with autoimmunity. Learn why balance is a trainable skill—and how your mitochondria play a key role.Discover a powerful food framework (Yes, No, Maybe) that helps you personalize your energy-boosting meals.Find out why you don’t need more willpower—just better systems for consistency.Press play now to uncover the one habit that ties it all together—and unlocks better energy, confidence, and control over your autoimmune health. Sign-up for The Consistency Challenge for Autoimmune Health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Does your healthy habit journey feel like a rollercoaster of "I'm doing so good!" to "I've totally fallen off"? You’re not alone—and you’re not doing it wrong. If you’re living with autoimmune disease and constantly battling to stay consistent with your health habits, this episode will reframe everything. I'm sharing why the struggle isn’t failure—it’s part of the process—and how to keep going without restarting from scratch every time life gets hard. Learn why feeling off-track is actually a natural part of building lasting habits.Discover the powerful “bike ride” analogy that will shift how you think about consistency forever.Gain practical strategies to pedal through the tough times without panic, shame, or giving up.Listen now to uncover how consistency can become your superpower—no matter what terrain life throws your way. Sign-up for The Consistency Challenge for Autoimmune Health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the real reason your health habits aren’t sticking isn’t willpower—but a missing skill no one ever taught you? If you’ve ever started a new health habit—only to lose steam when life got busy or symptoms flared—you’re not alone. For those living with autoimmune disease, the cycle of stopping and starting can feel frustrating and defeating. But what if the secret to lasting energy, fewer symptoms, and renewed self-trust isn’t doing more—it’s learning how to stay consistent in a way that actually works for you? Discover why consistency is a skill—not a personality trait—and how anyone can learn it.Understand how mastering consistency impacts not just your habits, but your confidence, energy, and trust in yourself.Get the inside scoop on a first-time-ever Consistency Challenge designed to help you build one sustainable habit that fits your real life.Press play now to learn how to build the skill that changes everything—so you can stop starting over and start feeling better for good. Sign-up for The Consistency Challenge for Autoimmune Health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you constantly second-guessing your food choices, wondering if you're eating too much, too little, too often—or if any of it is even working? For those living with autoimmune disease, the daily decision of what to eat can feel overwhelming. With so much conflicting advice and rigid diets that don't stick, it's easy to feel like you're doing it wrong. This episode introduces a refreshingly different, personalized approach that clears the confusion and puts you back in control. Discover the five essential ingredients of a feel-good food protocol that actually works for your body and your life.Learn how to build sustainable eating habits without deprivation, guilt, or starting over every month.Hear the empowering story of how tuning into your own needs—not strict rules—can lead to better health, more energy, and joy around food again.Press play now to learn how to create a personalized food plan that finally makes eating feel good—and works with your autoimmune journey, not against it. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Did the food pyramid just flip upside down—and is it finally working for your health instead of against it? If you’ve ever felt confused, overwhelmed, or straight-up frustrated by changing nutrition advice—especially while managing autoimmune disease—this episode clears the fog. With newly updated federal nutrition guidelines making waves for the first time in decades, this episode breaks down what’s different and what it means for your gut, energy, and long-term healing. Understand the biggest shift in U.S. nutrition policy in over 50 years—and why it finally prioritizes real, whole food.Learn why the new emphasis on gut health, nutrient density, and fermented foods matters deeply for autoimmune conditions.Get my unfiltered take on how to move from knowing what to eat…to actually making it happen in a way that feels doable and sustainable.Press play now to discover how these game-changing guidelines can become simple, energizing habits that actually stick—starting today. www.realfood.gov New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the thoughts quietly running in the background of your mind are actually shaping your health and happiness—and you don’t even realize it? If you're living with an autoimmune disease, chances are you’ve struggled with fatigue, inconsistency, or the feeling that something invisible is holding you back. This episode helps you uncover the mental patterns that could be silently sabotaging your progress—and teaches you how to shift them. Learn a simple 3-minute mindset exercise that reveals what’s really driving your health habits.Discover the “sneaky thoughts” common among people with autoimmune disease—and how to spot them in yourself.Gain a powerful strategy to create more energy, ease, and control using the foundational mindset pillar of the Habit Hub approach.Press play now to uncover the hidden thoughts shaping your health—and take the first real step toward lasting change. SIGN-UP for an upcoming [free] coaching session HERE. Bring your question, struggle, and/or desire for a more feel-good mindset and let me show you how I can help as your coach. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Is the way you're thinking about your health actually making your health and autoimmune symptoms worse? Mindset talk is everywhere in the wellness world—but what does it really mean when you're living with an autoimmune diagnosis? If you’ve ever felt stuck, discouraged, or overwhelmed, this episode reveals how your thoughts may be quietly influencing your energy, your habits, and even your immune system. Learn the truth about what mindset really is—and why it's not just about thinking positively.Discover the three essential shifts that can help you train your brain to work with you, not against you.Find out how understanding and intentionally choosing your thoughts can impact your physical, emotional, and mental health.Press play to learn how to recognize, shift, and strengthen your mindset so you can start feeling better and taking control of your autoimmune journey—one thought at a time. SIGN-UP for an upcoming [free] coaching session HERE. Bring your question, struggle, and/or desire for a more feel-good mindset and let me show you how I can help as your coach. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the most powerful health strategy isn’t a supplement, diet, or protocol—but an identity? Whether you're already deep into your wellness journey or feeling like you're “behind” this year, this episode flips the script on traditional health goal-setting. Instead of rigid routines and outcome obsession, I'm sharing a bold new approach rooted in who you're becoming—not just what you're doing. In this episode, you’ll discover: The single mindset shift that outperforms all other health strategiesThree real, vulnerable identity-based goals I'm setting this year (and how you can create your own)A powerful framework to help you set health goals that stick—even when life gets messyIf you’re ready to ditch the perfectionism and grow into a healthier version of yourself, press play on this episode and start shaping your year with purpose. Ep #145: The Unique Identity Shift That Makes Better Habits & Health Feel Easier With Autoimmune Disease (Orange Fish Philosophy) New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Feeling exhausted despite doing all the "right" things for your autoimmune health? In this episode of Autoimmune Health Secrets, I'll talking all about the tiny yet powerful energy producers inside your cells — your mitochondria — and how simple daily choices may either support or sabotage them. If you’re constantly fatigued, overwhelmed by health advice, or struggling to stick with habits, this episode brings clarity and compassion. Discover the real reason your energy may feel fragile with autoimmune disease — and what to do about it.Learn four specific habit areas (including food, rest, and movement) that directly boost mitochondrial health.Get a mindset shift that turns self-care into something motivating instead of draining.Press play now to learn how to support your mitochondria with one tiny, doable habit change today for real, lasting energy. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Why do you still feel stuck even when you know what to do for your autoimmune health? If you're managing Hashimoto's or another autoimmune condition, you've likely been told what to eat, what to avoid, and how to "fix" your health. Yet despite all the information, staying consistent feels nearly impossible. This episode explores the missing link between knowledge and follow-through — and why it's not your fault. Discover the surprising reason why motivation alone won't help you stick to healthy habits — and what will.Learn how to shift from simply avoiding sugar and gluten to genuinely not wanting them, making change more sustainable.Get real-world strategies for navigating food, fatigue, and family dynamics without guilt, overwhelm, or restriction.Press play now to uncover the mindset and habit-building tools that make autoimmune health changes doable — and lasting. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Is going gluten-free actually necessary for autoimmune conditions like Hashimoto’s, MS, and RA...or just another trendy wellness myth? If you’re managing an autoimmune disease and feel overwhelmed by conflicting advice, this episode brings clarity. We explore the science behind gluten, inflammation, and how your body might be quietly responding to what’s on your plate — even when you don’t feel it right away. Discover why gluten is often at the center of autoimmune discussions and how molecular mimicry may be affecting your immune system.Learn how to evaluate whether removing gluten might benefit your unique health — including tips for interpreting lab markers and symptoms.Get practical, non-dogmatic strategies for trying out gluten-free living without feeling deprived, judged, or stuck in all-or-nothing thinking.Press play to learn how one simple experiment could shift your autoimmune journey toward healing, energy, and clarity. Stephanie's definitive guide to Hashimoto's HERE or explore working with her HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if asking just one simple question could shape your entire year with autoimmune disease for the better? As we head into a new year, many living with autoimmune conditions are overwhelmed by fatigue, uncertainty, and the pressure to “do it all.” This episode offers a fresh, focused way to start your year—with clarity, connection, and a practical step to take today that supports your health in a meaningful way. Discover how this podcast isn't just about content—it's a conversation shaped by your questions and real-life experiences.Learn the #1 small action you can take today to set a positive tone for your health journey in 2026.Understand how to get support that blends science, mindset, and habit-building—delivered by someone who truly lives with autoimmune disease.Start your year strong—press play now to learn the one question that can transform how you feel, think, and live with autoimmune disease. Follow me on IG HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Did you know that something as simple as how you breathe, think, and even feel can dramatically affect your energy levels and autoimmune fatigue? If you’re constantly exhausted, struggling with brain fog, or feeling like your body just won’t cooperate, this episode uncovers how your brain’s health—and more specifically, its blood flow—could be the missing link. You’ll learn how addressing all the spokes of The Habit Hub for Autoimmune Health, including your thoughts and emotions, can help you finally move the needle on your fatigue. Discover how a functional neurologist helped reverse symptoms once thought permanent—and what that means for your own healing.Learn why movement, meditation, and even emotions all tax your energy—and how to support your brain to handle it better.Get simple, effective ways to boost blood flow to your brain (without fancy equipment) that can start improving your energy today.Press play now to learn how to reclaim your energy by harnessing the healing power of your brain—starting with your very next breath. More from Dr. Traster: www.neurologicwellnessinstitute.com https://www.youtube.com/@TheNeurologicWellnessInstitute https://www.instagram.com/neurologicwellnessinstitute/?hl=en https://www.tiktok.com/@neurowellnessinstitute https://substack.com/@drtraster New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you setting a New Year’s resolution this year—or wondering why your past ones haven’t stuck? Whether you’re trying to eat better, move more, or finally commit to a morning routine, there’s one essential piece most people leave out—and without it, even science-backed strategies can fall flat, especially for those navigating autoimmune health challenges. Learn the one ingredient that most resolutions are missing—and how to add it back.Discover how to personalize habits so they feel good and actually work for your body.Hear real examples of why “listening to your body” isn’t fluff—it’s strategy.If you’re ready to set a resolution that lasts past February and feels aligned with your energy and goals, press play now to find out what your 2026 health plan is missing. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the real secret to improving your autoimmune health isn’t about doing more — but actually about doing less? If you're constantly adding more goals, supplements, and information into your routine and still not feeling better, this episode offers a powerful mindset shift. I'm sharing what I plan to leave behind in 2025 and invite you to identify the mental or emotional baggage that may be quietly draining your energy and sabotaging your healing. Discover how the pressure to “do more” may be hindering your autoimmune recovery.Learn how to identify thoughts, habits, or expectations that no longer serve your health.Walk away with one powerful step you can take today to lighten your mental and physical load before the new year.Press play now to learn how letting go could be the best thing to do as you head into a better, healthier, and happier new year. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Do you keep reaching for sugar—even when you swore you wouldn’t—and feel like it’s totally out of your control? If you’re living with an autoimmune condition and battling sugar cravings that hijack your energy, spike inflammation, and wreck your self-trust, this episode breaks down why willpower isn’t the answer—and what actually works to stop the spiral. Discover the real reason your cravings feel so urgent—and why it’s not your fault.Learn the first and most powerful step to reduce sugar desire without needing to “just say no.”Understand how one simple mindset shift can completely change your relationship with food.Press play to learn the brain-based first step that helps you stop sugar cravings before they begin—no willpower required. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the one thing missing from your autoimmune healing journey… is the lived wisdom of someone just like you? Navigating autoimmune disease can feel isolating, overwhelming, and exhausting. But what if your next breakthrough didn’t come from another expert, but from someone who’s actually walking the same path – and winning? In this episode, I'm sharing unfiltered, heartfelt advice from real CLUB members who’ve created meaningful shifts in their energy, habits, and mindset – so you can too. Hear the #1 piece of advice club members would give you - and themselves - to improve their health with autoimmune diseaseLearn how community, consistency, and simplicity can completely reframe your approach to autoimmune healthWalk away with one actionable piece of advice that can help you feel less alone and more empowered going into 2026Press play to discover real-world autoimmune wisdom that could be the nudge you need to finally feel better – and believe that you can. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What’s the one decision that consistently separates those who stay stuck in autoimmune struggle from those who finally feel better, get their energy back, and start living fully again? If you’ve been dealing with autoimmune symptoms and wondering why real change feels so hard—this episode will speak directly to you. I'm revealing the exact mindset shift and actionable step that helped my clients break free from the endless cycle of managing disease and finally start creating vibrant, lasting health. Discover the number one piece of advice that transforms wishful thinking into meaningful, sustained health progress.Learn the two most powerful ways real people have applied this advice to build energy and consistency in their daily lives.Gain insight into why doing one uncomfortable thing differently can be the catalyst for a healthier, more empowered version of yourself in the year ahead.Press play now to uncover the one powerful shift that could change everything about how you approach your autoimmune health. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are your daily habits quietly draining your energy—or building a fortune in wellness? If you’re living with an autoimmune condition, you’ve likely felt the toll it takes on your energy and well-being. This episode reveals a powerful mindset shift: thinking like an investor. By reframing your time, energy, and habits as deposits or withdrawals in your personal "energy bank," you'll discover how small, consistent actions can yield life-changing returns in health, vitality, and confidence. Learn the difference between spending and investing your energy, and how this shift can completely transform your health outcomes.Discover what “penny habits” and “million-dollar deposits” really look like for someone managing autoimmune disease.Explore how emotional and mental habits shape your energy as much as physical ones—and how to start reshaping them today. Press play to uncover the mindset shift that can turn your daily habits into long-term energy wealth and help you feel like a million bucks—no matter your diagnosis. Want to get a Head Start on better health in the New Year? I've got you covered HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the most important person on your holiday gift list is the one you always forget—your future self? In the hustle of giving to everyone else, it’s easy to overlook your own well-being. But for us living with autoimmunity, skipping self-care during the holidays can mean starting the new year already behind on your health goals. This episode is your permission slip to change that—and a step-by-step guide to doing it with intention. Discover the simple annual habit that transforms holiday gifting into year-round self-care.Get inspired by my Habit Hub-inspired gift guide (Amy's Favorite 'Autoimmune Health' Things) designed specifically to support autoimmune health through mindset, nutrition, movement, rest, connection and "good" stress.Learn how giving to yourself isn’t selfish—it’s essential, and how it positively impacts everyone around you.Press play now to learn how one small tradition—adding “future you” to your gift list—can become the most powerful health investment you make all year. Click HERE for the gift guide. Want to get a Head Start on better health in the New Year? I've got you covered HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the secret to thriving through the holiday season wasn’t doing more, but doing less—with intention? If you’ve ever ended the holidays feeling completely drained, you’re not alone. For us navigating autoimmune fatigue, this season can feel like a minefield of exhaustion, overcommitment, and emotional overload. This episode offers a refreshing alternative: simple, science-backed habits that protect your energy without sacrificing joy or connection. Discover the one tiny habit shift that can keep your energy from crashing, even when life gets hectic.Learn how your everyday words may be silently draining you—and how to reframe them for calm and control.Find out why creating a “to-don’t list” may be the most powerful thing you do this season to preserve your well-being.Press play now to learn three simple strategies that will help you feel more present, empowered, and energized this holiday season—without adding to your to-do list. Want to get a Head Start on better health in the New Year? I've got you covered HERE. Listen to episode #140 | How Your To-Do List Can Worsen Autoimmune Fatigue & The Habit To Build Instead New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you letting another year slip by hoping your autoimmune symptoms will improve on their own—or are you ready to make the one decision that could change everything? While everyone else is caught up in the Black Friday chaos, I'm here for a far more important conversation: how a single, calm, intentional decision now can radically reshape your health journey in the new year—without waiting for January resolutions that never stick. Learn the exact mindset shift that helps break the cycle of fatigue, flares, and frustration.Get a clear plan—built for real life, not perfection—that shows you how to regain energy, clarity, and peace despite autoimmune challenges.Discover a coaching opportunity and fatigue workshop that equips you with personalized, proven strategies to stop surviving the holidays and start enjoying them.Press play now to learn how one intentional decision today sets you up for sustainable energy, better habits, and a head start on a radically improved new year. Click HERE to let me know you want to get a  (absolutely FREE) Head Start on better health for the next year.  New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Tired of hearing the same predictable gratitude answers every holiday? Want a question that actually sparks real connection and emotion? If you've ever made a gratitude list that felt hollow or sat at a holiday table hearing "family, food, shelter" on repeat, you're not alone. This episode is for anyone—especially those with autoimmune conditions—looking to rekindle the real emotional power of gratitude, not just go through the motions. Discover why traditional gratitude practices can fall flat—and how to reignite the true benefits with simple, novel twists.Learn how specific sensory prompts and gratitude “chains” can turn autopilot responses into deeply felt moments that improve health and connection.Get actionable, fresh gratitude questions that shift the energy at your holiday table and create lasting traditions that actually matter.Listen now to learn the exact gratitude strategies that transform your holidays from routine to revitalizing—emotionally and physically. Want to get a Head Start on better health in the New Year? I've got you covered HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if changing a lifelong habit could actually feel fun—today? Most people think that deeply ingrained habits are impossible to change, especially when they're tied to stress, caregiving, or chronic health challenges. But what if breaking those habits didn’t have to be a grind? If you're struggling to eat healthier, reduce sugar, or just feel more in control of your habits—this episode is for you. This isn’t another lecture on discipline. It’s a real conversation with my client, Alyce. An amazing client and woman living with rheumatoid arthritis while caregiving for her husband with MS, who found an unexpected and surprisingly joyful way to change two major habits—without burnout, guilt, or all-or-nothing thinking. Here’s what you’ll walk away with:  – How Alice broke a decades-old eating habit with one visual, low-effort strategy that actually worked  – Why habit change feels easier (and more sustainable) when it's personalized—and how she made it hers  – The mindset shift that turned her "this is impossible" belief into a playful, successful transformation Press play now to discover how joyful, creative, and doable habit change can feel—even if nothing has worked before. Want to get a Head Start on better health in the New Year? I've got you covered HERE.  New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the key to consistent, effortless health isn't about trying harder—but about taking on a new identity? If you’re managing an autoimmune condition, sticking to healthy habits can feel like a constant battle of willpower—especially when the norm around you is stress, fatigue, and poor lifestyle choices. This episode challenges that struggle by introducing a powerful mindset shift that could make health feel natural, even joyful. Learn why focusing on identity—not motivation—can make healthy habits stick for good.Discover the "Orange Fish" question that simplifies every health decision you face.Understand how being different in the right ways can ripple outward, impacting those around you and even future generations.Press play now to learn how to become the kind of person who makes health look easy—without burnout, pressure, or perfection. Want to get a Head Start on better health in the New Year? I've got you covered HERE.  New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What do a British baking competition and autoimmune health have in common—and how can one feeling change the way you approach hard health habits? If you’ve ever struggled to stick with your health goals—especially when fatigue, cravings, or motivation dips hit hard—this episode is your reality check. It unpacks why most health plans fall flat and introduces a radically underused yet powerful motivator that can turn your habits from a grind into a win. Discover why the feeling of pride might be the missing ingredient in your health journey and how to harness it starting today.Learn a habit tracker tweak that turns simple checkboxes into a powerful emotional boost.Get a practical 3-step framework to align your goals with internal motivation, making consistency feel natural instead of forced.Press play to learn how one small shift in mindset can make your next health decision something you're proud of tomorrow. Past episode mentioned in the show: #5 | 3 Reasons Not Eating Before Bed Supports Mitochondria, Sleep, And Healing In Autoimmune Health New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Ever wonder why it's so hard to stay consistent with habits that help you feel better—especially when you're low on energy or motivation? If you're managing an autoimmune condition and find yourself stuck in the cycle of starting and stopping helpful habits, you're not alone. This episode is your breakthrough: discover the powerful mindset shift that makes tiny actions not only doable but meaningful—even on your hardest days. Learn the four simple words that can completely shift how you build habits, even when motivation is missing.Discover why traditional habit advice often falls short for those managing chronic fatigue and how “trust in the tiny” offers a better path.Hear real-life examples of people just like you creating big changes—one small step at a time—with habits that stick.Press play now to discover how tiny, trusted steps can transform your energy, confidence, and consistency—starting today. Listen to Ep #68 | The One Phrase I Use Daily To Stay Consistent With Healthy Habits & Keep Feeling Better With Autoimmunity New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if writing down just one goal could be the first step to making you 76% more likely to follow through with your health habits—even when fatigue, brain fog, or stress are high? If you're living with autoimmune disease and often feel overwhelmed by all the “shoulds” in your health—eat better, sleep more, move daily—this episode shows you how to simplify the chaos by doing one shockingly effective thing: writing it down. Learn the research-backed reason writing down your goals beats willpower every time.Discover the mental “permission slip” your brain needs to stop spinning in overwhelm and focus on what matters.Walk away with empowering questions to help you identify a goal—even if you don’t know where to start.Press play now and find out how to make your next health goal inevitable—starting with just one pen stroke today. Let me help you make your next (and future) healthier habits a done deal by getting my eyes on your goals during your Energy Audit & Edit --click to learn more and sign-up! Article Referenced: Matthews, G. (2007). The Impact of Commitment, Accountability, and Written Goals on Goal Achievement. Dominican University of California. Read the full research summary (PDF) New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your autoimmune disease could be the reason you feel healthier—not just sicker? We’ve heard enough about what’s wrong in autoimmunity. This episode flips the script and explores what’s possible—starting with a new definition of health that puts you back in control, no matter your diagnosis. Discover the game-changing word swap that redefines your relationship with illness Understand why your brain clings to the past and how to break free from itLearn how one small mindset shift can open the door to real, lasting energy and easePress play to uncover one of the best-kept autoimmune health secrets: that a full, thriving life is possible—and it starts with how you define it. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Ever feel like your to-do list is running your life instead of helping it? If looking at your list drains your energy more than it motivates you, this episode is your turning point. Discover how to turn that overwhelming list into a powerful tool for clarity, energy, and progress—especially when you're managing autoimmune fatigue.  Learn why your brain loves lists—and how to make yours energize rather than exhaust youDiscover 5 game-changing lists that protect your time, focus, and energyWalk away with a powerful daily habit to feel more accomplished and in control, without burning outReady to feel less behind and more empowered in your day? Hit play and let's rewrite the rules of productivity together. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the biggest shift in your health journey isn’t what you eat or how you move—but how you think? When you're living with an autoimmune diagnosis, the physical symptoms often steal the spotlight—but your mindset could be the hidden key to real progress. In this episode, we break down how negative thought loops can quietly hold you back and why mindset habits are the game-changer you didn’t know you needed. In this episode, you'll: Discover the simple 3-step process my client used to reframe anxiety-fueled thoughts into calm, empowering beliefs.Hear how coaching delivered breakthroughs that years of therapy didn’t—and how it created momentum for lasting change.Learn why celebrating small wins trains your brain for healing and how to turn mindset shifts into effortless daily habits.Press play to hear a real-life habit debrief that will inspire you to notice, question, and reframe thoughts that shape your healing. My 3-part podcast series on questioning your thoughts (HERE, HERE, & HERE). Your 'Start Here Call' with Amy HERE. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you overspending at the grocery store trying to eat clean for your autoimmune health? If you’re living with autoimmune disease and trying to eat healthy without draining your wallet, this episode is a must-listen. Grocery bills are up, and the pressure to buy everything organic can feel overwhelming. But what if you could protect your health and your budget—without second-guessing every produce purchase? Here’s what you’ll walk away with: A simple, science-backed strategy to shop smarter and reduce pesticide exposure without going fully organic.The latest updates from the EWG’s Dirty Dozen and Clean 15 lists—and how to use them to make confident, stress-free grocery decisions.How to turn mindful grocery shopping into a repeatable habit that supports both your health and your bank account.🎧 Press play now to start saving money and supporting your autoimmune health this week—one smart produce swap at a time. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the reason your healthy habits haven’t stuck isn’t a personal flaw—but a design flaw? In this very first episode under the new name Autoimmune Health Secrets, I’m pulling back the curtain on the best kept secret to feeling better with autoimmune disease—and why your past attempts at change weren’t your fault. This isn’t just a rebrand; it’s a renewed commitment to helping you create real, lasting health with simple, science-backed habits that actually work. In this episode, I share: Why healthy habits feel so hard—and the real reason it’s not your fault.The surprising “best kept secret” to autoimmune health that most people never hear about.The Habit Hub Approach: the human-centered framework that makes feeling better easier, more enjoyable, and sustainable.Press play and discover how a new approach to habits can help you build a life that feels good—even with autoimmune disease. Book your Start Here📍 Call here. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Does fall always seem to fly by before you’ve had the chance to truly enjoy it—or do something healthy for yourself? This season doesn’t have to be a holding pattern before the new year. With the right mindset and a few intentional habits, fall can become your launchpad to feeling better, more energized, and in control of your autoimmune health. Learn the simple ARC framework to help you savor the season and stay present while building momentum.Discover six seasonal habits—one for each spoke of the Habit Hub—that naturally boost energy, reduce stress, and create joy.Get inspired to start your “pre–New Year’s resolution” so January becomes your celebration, not your reset.Listen now to discover how you can use fall to feel better, live more fully, and start the new year ahead of the game. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Do you ever feel like your best health intentions just don’t match your daily actions? If you’re managing autoimmune disease and struggling to follow through on the healthy habits you know would make a difference, you’re not alone. There’s a proven strategy to bridge that frustrating gap—and it's not about more willpower. In this episode, you’ll learn how commitment devices can help you finally follow through on the habits that support your autoimmune health, even when motivation runs out. In this episode you'll: Learn what a commitment device actually is and how it removes the need for willpower.Discover 3 types of commitment devices and which one best supports your health goals.Hear real-life examples (including mine) of how this strategy helps build consistent habits for autoimmune health.Press play to learn how a simple commitment device can help you align your habits with your health goals—and finally make lasting changes for your autoimmune wellness. Want access to the ultimate commitment device for ensuring autoimmune health days, weeks, months, and years? I've created it for you HERE. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Do you ever feel like you can only make progress on your health goals when you're “in the mood” or feel motivated? So many people with autoimmune diseases wait for motivation to show up before taking action on habits that could help them feel better. But what if motivation isn’t something you wait for — it’s something you can actually build on demand? In this episode, you'll: Discover the 3-part framework (head, heart, hands) that makes motivation a repeatable habit, not a fleeting feeling.Learn why most people unknowingly sabotage their own motivation and how to fix it using belief, desire, and commitment.Hear real-life coaching examples that show exactly how turning motivation into a habit leads to long-term autoimmune health.Press play now to learn how to generate motivation anytime you need it — and finally stay consistent with the habits that make you feel better. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail We all have one. That one habit that feels impossible to change. Maybe it’s a drink, a snack, a scroll, a loop you can’t seem to break—even though part of you really wants to. In this episode, I sit down with CLUB member Emma to talk about the habit that once had a grip on both of us (hello, Diet Coke)—and how letting it go opened the door to something bigger. This isn’t about perfection or pressure. It’s about proof: that small shifts (even with a “big” habit) really can change everything. You’ll hear: What makes some habits feel harder than they areThe role of identity, shame, and pride in habit changeHow to know when it’s time for a “quit date” vs. a “tiny step”What happens when you start believing you can do the hard thingThe ripple effect: how one habit leads to more energy, clarity, and controlWhat’s your version of that “too hard” habit? Name it. Write it down. Get curious. The press play—and hear how someone just like you tackled theirs (and what happened next). It might just be your turn. Join me and Emma and others moving mountains in our health inside CLUB Habit Hub HERE. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Think blood sugar is only a concern for people with diabetes? Think again—how stable your sugar stays can affect your energy, mood, and body, no matter the diagnosis. Ben Tzeel isn’t just an expert—he lives with type 1 diabetes for 25+ years. He joins us to pull back the curtain on how he keeps his blood sugar stable, the habits that help his energy hold steady, and the non‑food tactic he calls one of the “unsung heroes.” You’ll walk away with: 3 food habits that can dramatically help blood sugar (protein, fiber, and electrolytes)A powerful non‑food habit you might be overlooking Insights on pairing conventional medicine + lifestyle for better resultsThe “ARM” approach to help you respond to challenges and move forward with less mental burdenPress play and choose one small habit from today’s episode to try right now. Reply to any email or drop me a text and tell me what you chose—I’d love to hear it. Ben's Instagram: https://www.instagram.com/manoftzeel Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your diagnosis didn’t mean the end of your best life—but the beginning of a more powerful one? In this refreshingly real conversation with Nurse Nell, I open up about how living with MS changed everything—and how I turned fear and overwhelm into confidence and clarity using one powerful approach: habits. Whether you're newly diagnosed or years into your autoimmune journey, this episode shows how mindset, support, and small changes can create big shifts. Discover the six Habit Hub “spokes” that simplify autoimmune health into something you can actually manageLearn how mindset rewiring becomes a repeatable skill—and why it works even if “positive thinking” hasn’tHear real-life stories of how clients (and I) reclaimed our power, identity, and peace of mindPress play now to hear how changing your habits—just one at a time—can change your whole experience with autoimmune disease. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you your own biggest obstacle to feeling better? If you’ve ever started a healthy habit—only to watch it fade—you’re not alone. This episode unpacks why it happens and what to do about it. I'm joined by Clarity Coach Samantha Hawley to explore the truth behind self-sabotage—what it is, why we all do it (yes, all of us!), and how it ties directly to autoimmune health. From childhood patterns to present-day overwhelm, they discuss how seemingly self-defeating behaviors are often survival strategies in disguise. You’ll hear about: The 10 types of self-sabotage (and how to spot yours)How journaling creates breakthrough self-awarenessThe surprising energy cost of ignoring your emotional patternsOne incredibly simple “DO of the DAY” to interrupt self-sabotage in the momentWhether you’re stuck in overthinking, people-pleasing, procrastinating—or all three—this episode offers clarity, compassion, and science-backed tools to help you move forward. Press play to discover how self-sabotage might be draining your energy—and how to gently shift those patterns to support your health. Sam's Newsletter HERE.  Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if mastering just one skill could unlock better health, more energy, and real change—no matter your diagnosis? In this episode, I'm revealing the most important skill for creating autoimmune health: habit mastery. It’s not willpower, discipline, or even motivation—it’s your ability to create, stick with, and enjoy helpful habits. If you've ever felt stuck between knowing what works and actually doing it, this is the mindset shift and action plan you need. You’ll learn: Why habit mastery is the umbrella skill behind all lasting health improvementsThe real reason most health goals fail—and how to avoid itThe hidden difference between setting a goal and being able to carry it outWhy August is the “Sunday of Summer” and the perfect time to prepare for changeA science-backed, compassionate way to build health habits that last (and feel good)Press play and discover how mastering this one skill makes all your other health goals easier—and finally doable. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail When someone shares a struggle with you, do you instinctively try to fix it—or do you pause to find out what they actually need? In this heartfelt episode, I share the simple but powerful question that can transform your relationships and boost your autoimmune health in the process. Learn how “Do you want help or a hug?” can deepen connection, reduce stress, and increase emotional safety—for both the listener and the sharer. Whether you need support or want to offer it better, this episode delivers practical tools grounded in neuroscience and compassion. You’ll discover: Why the “help or hug” question is a game-changer for communication and emotional clarityThe brain science behind how connection supports autoimmune healingHow to apply this question to your health journey and relationships starting todayWhat real-life coaching moments reveal about the power of holding space without fixingA sneak peek into how this practice shows up inside CLUB Habit Hub for sustainable habit changePress play now to learn how to ask someone you love—or yourself—this one question: “Do you need help or a hug?” Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail When it comes to your health, do you ever wonder what’s really in your control—and how to stop feeling stuck or overwhelmed? In this bold and empowering episode, I'm challenging the old way of thinking about responsibility. Instead of guilt or blame, you’ll discover how taking fierce responsibility for your health can unlock your energy, motivation, and healing. This is about showing up for yourself—not because you’re the problem, but because you’re the solution. Get ready to redefine what it means to respond, not just react, especially when life throws you a health curveball.  You’ll learn: A game-changing reframe of “responsibility” as the ability to respond—not reactWhy the belief “I am responsible for my health” is one of the most powerful mindset shifts you can makeHow to identify your “controllables” and build daily habits that support autoimmune healthA behind-the-scenes story from my retreat with author Elizabeth Gilbert that inspired this habitOne simple exercise you can do today to start leading your health journey with intentionPress play now and ask yourself: “What’s one problem I can take fierce responsibility for today?” Then take one small step to own it—and transform it. Listen here for the top beliefs of people who feel 'autoimmune healthy' Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Can one habit change your relationship with yourself and your health? In this celebratory episode, I share the final habit of of the numbered series—and why it might be the most powerful one yet. This episode marks a shift—not just in format, but in how we think about progress, motivation, and the connection between our past, present, and future selves. I'm opening up about starting the podcast, what I've learned, and how self-thankfulness is fueling my journey. Whether you’ve been listening since Habit 1 or just found the podcast, this episode is your invitation to pause and appreciate how far you have come.  You’ll learn: The surprising power of self-gratitude and how it fuels trust, motivation, and healingWhy thanking your past self builds momentum toward your future goalsHow my fresh new podcast format is designed to keep helping you with what matters most -- feeling and function better with autoimmune diseaseHow to practice this habit using tools like journaling, letter writing, or just a powerful pause in your dayThat your healing journey gets better when you acknowledge how you’ve already shown up for yourselfPress play now then thank yourself—for any choice that supported your health today. And if the podcast has supported you, consider making me your coach to see how far we can go. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your next birthday wasn’t just a milestone—but a launchpad to become your strongest, healthiest self? In this deeply personal and powerful episode, I share how I turned the idea of a birthday into a habit—and a gift. By connecting with my future self (the Amy turning 41), I created a roadmap for strength, health, and self-compassion. Whether you’re facing a diagnosis or just want more intention with aging, this episode will reframe how you mark time and measure progress. You’ll learn: How to use the “Fresh Start Effect” of your birthday to spark lasting habitsWhy connecting to your future self is a scientifically backed strategy for motivationMy exact process to make myself stronger next year than this yearHow one powerful question—“What does future me need?”—can guide your next yearA permission slip to reimagine what strong, healthy aging looks like (regardless of diagnosis)Press play now and write your own birthday email to future you—then take one action today to start creating the gift they really want. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your regrets weren’t failures—but signals pointing to what matters most? Regret is one of those emotions we try to avoid—but in this episode, I reframe it as a wise teacher. Drawing on the research of Daniel Pink, she explores how regrets crop up in our health lives, especially when we choose comfort over consistency, and how we can befriend regret rather than let it weigh us down. You’ll learn: The 4 types of regret—and why foundational regrets (related to health, choices, consistency) matter mostWhy regret is inevitable (99% of people have them!) and often points us to what we deeply care aboutA 3‑step “DO of the DAY” to work with regretHow this habit links directly to the inner + outer goals you already have for your healthIf you want to stop feeling stuck by your “should’ve”s and start acting in alignment with your values, this episode will help. Press play to learn how to make regret your friend. The Power of Regret by Daniel Pink Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the single most powerful tool to improve your health, happiness, and habits isn’t a supplement or a diet—but a pen? In this long-awaited episode, Amy finally brings you inside the habit that’s quietly transformed her health more than anything else: journaling. Joined by Jennifer Faherty, founder of Psych Paper Press and expert in applied positive psychology, they unpack the science and soul of putting pen to paper. Whether you love journaling or think it's not “your thing,” this conversation will open your mind (and maybe your notebook).  You’ll walk away with: A redefinition of journaling that works for you—even if it’s just a few scribbles a dayResearch-backed reasons journaling improves memory, emotion regulation, resilience, and even physical healthA powerful prompt that helps you make aligned decisions from a place of loveStrategies to make journaling a joy, not a chore, no matter your health journeyReal ways journaling supports other habits like movement, food choices, and sleepPress play and discover how journaling can be your most healing (and human) health habit yet.  Check out Jennifer’s Positive Psychology Planner: psychpaper.com Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Ever felt like you didn’t quite “fit in”—even in spaces designed to support you? This week, I'm sharing a powerful real-life coaching session with my client Sarah, who courageously asks the question: Do I belong here? Sarah’s vulnerable story of navigating physical ability, invisible illness, and the messy middle of feeling “not sick enough” or “too sick” is one many of us will relate to. I coach her through the habitual thought “I don’t belong,” showing how to work with the brain—not against it—when doubt creeps in.  You’ll hear: The mindset trap even “high functioning” folks fall intoA breakdown of the thought-feeling-action loop that keeps us stuckWhat it means to decide you belong (and how to practice it)The power of noticing your progress and reframing your storyHow The CLUB holds space for every version of autoimmune healthWhether you’ve questioned your place in a community, a goal, or your health journey—this episode will remind you: you’re not alone, and your story matters. Press play and then ask yourself: where are you ready to stop outsourcing your sense of belonging? Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail If you’ve ever been told to “get out of your head and into your body” and wondered what that actually means—this episode is for you. I'm joined by trauma-informed somatic coach and former psych nurse Danelle Gallo (aka Nurse Nell) to explore how tuning into your body’s sensations—your somatic wisdom—can unlock a whole new level of healing. From navigating chronic illness to expanding your capacity for hope, grief, and joy, this conversation demystifies somatic work with clarity, warmth, and zero pressure to “get it right.” You’ll walk away with: A grounded definition of somatic work and why it mattersA 3-step process to “allow” uncomfortable feelings (and why that’s a superpower)The surprising truth about grief, hope, and the full-body wisdom your brain can’t always accessA practical “do of the day” to help you make friends with your feelings todayWhether you’re new to feeling your feelings or a long-time inner work enthusiast, this episode is a gentle invitation to deepen the most important relationship in your health journey—the one with yourself. Press play to learn how to build habits that support not just your body, but your emotional and nervous system health too. Follow Danelle on Instagram and check out her podcast Too Human with Nurse Nell Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the way you feel in December is being decided by the choices you make right now? In this bonus episode, I'm bringing a festive mid-year invitation—because it’s CLUB Consult Week and you’re officially invited to schedule your call to explore if the CLUB Habit Hub (aka The CLUB) is the next right step in your autoimmune health journey. If you’ve been wondering whether this approach is truly different (and doable!), this is your behind-the-scenes peek into what’s waiting for you—and why now is the best time to say yes. Claim 2 months of private coaching access (free!) from me via voice & textReceive the beautifully-designed CLUB Companion (planner, journal & tracker in one) shipped to your doorStart with the Mindset spoke of the Habit Hub—an incredible foundation for lasting changeGet a full year of coaching, community, and curriculum when you join.Press play to take the first step toward creating the kind of health that future you will celebrate. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your next big breakthrough starts with a tiny whisper from your future self? In this powerful and personal episode, I introduce a life-changing mindset shift: instead of only resisting harmful urges, what if you acted on the helpful ones? Drawing inspiration from her dad’s generosity and Mel Robbins' science-backed “5 Second Rule,” this episode shows you how to honor those flickers of intention that guide you toward better health, more energy, and meaningful change—even when they feel small. Learn to recognize and act on helpful urges that future you will thank you forUnderstand the difference between reacting to short-term pleasure vs. long-term alignmentGet inspired by a real CLUB member’s breakthrough in mindset, movement, and creative expressionDiscover how tracking your actions and urges (with my CLUB Companion) creates consistent momentum toward autoimmune healthPress play to learn how to act on one good urge today—especially if it's the nudge to join The CLUB and finally create the feel-good habits your future self has been waiting for. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the shift you need in your health isn’t massive—it’s just a few degrees in a better direction? In this special bonus episode, I drop in with a heartfelt invitation: Join me live for a 1-hour coaching challenge designed to help you shift from managing autoimmune disease to creating autoimmune health. If you’ve been feeling stuck, inconsistent, or unsure of what will actually work—this is for you. Learn the micro-shift that can radically change how you feel and functionExperience my unique blend of coaching, curriculum, and communityGet your hands on a one-of-a-kind Habit Tracker and leave with a fail-proof first step to start your feel-good protocolFinally understand why your past health goals haven’t stuck—and exactly how to change thatPress play to listen, then head to www.amybeheimercoaching.com/live and take the first step toward your healthiest life yet. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the single most powerful health habit isn’t about food, movement, or supplements—but simply deciding to show up? In this episode, I invite you to shift from knowing what matters to actually prioritizing it. Whether it’s your health, your energy, or your relationships, showing up consistently is a skill you can build—and it just might be the domino that knocks over every other goal.  Learn how to turn “what matters most” into consistent action, even when life gets fullDiscover my go-to question for deciding what to say yes to—and what to let goHear a CLUB member’s breakthrough story on becoming a sugar snob and finally going on walks after years of resistanceMake one decision today to show up for what matters most—press play to hear how to shift from managing disease to creating autoimmune health—with simple, science-backed strategies that we will put into action together. I'm committed to making the time you show-up with me matter the most. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail In this behind-the-scenes episode, you’ll hear a real coaching moment where a forgotten email becomes the spark for life-changing habit change. I'm not exaggerating. Through laughter, reflection, and a few well-timed nudges, I'll show you how as a coach, there's a method to my "you gotta get it out of your head and document certain key things along your health ride" madness. It's a strategy from my abc Habit Playbook that I call From Mind to Matter and it works because  documenting your experience—and revisiting it—can powerfully shift everything. See why you won’t remember everything—and how externalizing thoughts turns insight into transformationDiscover the “Mind to Matter” strategy from the ABC Habit Playbook—and how to use it even when you're stuckHear the surprising email I read back to my client—and how it flips the script on doubt, dairy, and daily decisionsPress play and take 3 minutes today to write down one health habit you want to shift—then share it with someone who can hold it with you. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail This week, I'm trying something new—and it’s more than just a good listen. In this first-ever “Try This at Home” episode, I walk you through a simple but transformative exercise pulled straight from my CLUB Library. It’s designed to shift your mindset just a tiny bit at a time. If you’ve ever felt like your health is out of your control, this one’s for you. Discover the surprising connection between control and inflammation—and why it matters for autoimmune healingLearn how to make three mindset-shifting lists: control, can’t control, and influenceHear real-life examples from me and my clients of how to “rig the game” in your favor, even during flare-ups or bad daysPress play and grab a pen and paper and start your three lists—this simple act could spark your next breakthrough. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What exactly is inflammation—and how do you actually shift it when living with autoimmunity? In this special replay, I'm stepping into the guest seat on the Body Nerd Show to break down inflammation through a habit lens. I explain what inflammation really is (and what lab markers do and don’t tell you), why “rest more” beats “stress less,” and how to build habits that respect your body’s limits while optimizing your energy. Learn why one lab test doesn’t tell the whole story—and how to measure progress in your body beyond numbersDiscover the six “spokes” in The Habit Hub framework that help us lower inflammation sustainablyGet permission to let go of perfectionism and build habits you can love—not ones you dreadPress play to rethink inflammation through a habit-first approach—and scroll down for a quiz to help you decide which habit to adopt next. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if movement didn’t have to mean workouts, sweat, or pain? This episode is a masterclass in rethinking movement—especially if you're living with pain, injury, hypermobility, or chronic autoimmune symptoms. I welcome mobility coach and “body nerd” Alexandra Ellis to share how we can maintain our bodies in minutes a day using therapy balls, simple movement, and personalized approaches that meet you exactly where you are. Learn what hypermobility really means—and how it may be silently sabotaging your bodyWhy therapy balls are Alexandra’s favorite self-care tool (hint: it’s not just about muscles)The essential habit of “keeping the essence” of a movement you love—even if your body can’t do it the same way anymoreGet doable strategies for maintaining your body—even if you’re limited by pain, fatigue, or timePress play for gentle, joyful strategies to support your body’s movement—without punishment, guilt, or pressure. Learn about Alex and her work (& her balls) here: www.aewellness.com Follow Alex on IG here: https://www.instagram.com/hollaformala/  Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your next habit change didn’t just transform your health—but actually impacted future generations? In this conversation with Dr. Sandra Scheinbaum, founder of the Functional Medicine Coaching Academy, we explore the power of health coaching to change lives—not just for the person being coached, but for families and communities as a whole. Whether you're managing an autoimmune condition or simply want to age with more vitality, this episode gives you the tools and inspiration to move forward with confidence. Discover why coaching is one of the most powerful, science-backed tools for lasting lifestyle changeLearn how small shifts in daily habits ripple outward to impact others—especially across generationsGet real-life wisdom from a woman who launched a coaching academy at age 65 and continues to lead with energy and purpose at 75Press play to learn how coaching could be the catalyst for lasting, personalized health—no matter your age or diagnosis. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Do you ever try to quit something you love—only to find yourself missing something and wanting to dive right back in? What if instead of giving up entirely, you learned how to keep the essence — the part of the habit you really enjoy — and transform it into something healthier? In this episode, I'll introduce you to a powerful strategy to help you shift gently away from habits that aren’t serving you, while preserving the feeling, sensory element, or ritual that gives it meaning. Learn how to identify the “essence” of a habit (flavor, feeling, ritual, sensory cues)Discover practical swaps and experiments (e.g. fancy glass + sparkling water instead of wine)Understand why this method works: it keeps the cue and the emotional reward, reduces loss, and leverages cognitive flexibilityPress play for help to identify one habit you’d like to change and make it possible. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if feeling better didn’t mean doing more—but doing less with greater intention? So many folks with autoimmune disease feel overwhelmed trying to follow wellness trends that often contradict each other—and rarely work long term. In this episode, I sit down with Ayurvedic coach Carly Banks to explore how ancient practices can be powerfully simple, deeply personalized, and incredibly relevant to modern life. You’ll discover how understanding your body's natural tendencies can help you stop “should-ing” yourself and start trusting your own inner wisdom. Learn how the three Ayurvedic doshas—vata, pitta, and kapha—can explain your physical, mental, and emotional patterns.Discover pocket-sized, dosha-specific practices that support your energy, digestion, sleep, mood, and overall autoimmune resilience.Understand how to use observation over obligation to align with your body, reduce overwhelm, and make healing feel easier—not harder.Press play now to discover how small, consistent Ayurvedic habits can help you drop the “shoulds” and reconnect with your body’s natural rhythm.  To learn more about the doshas, Carly kindly shared a free class. Check it out here. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the way you start your day is quietly shaping how the rest of it unfolds—especially when you're managing autoimmune symptoms? In this real coaching session, I'm coaching a member of The CLUB, Hannah, as she navigates a surprisingly common struggle: getting out of bed in the morning. If you’ve ever felt the morning battle between your tired body and your to-do list, this episode will speak directly to you. And more importantly, it’ll give you a framework for change rooted in self-compassion and science—not shame. Experience real-time coaching that shows how mindset, emotion, and tiny habits work together to break resistance and build new routines.Learn why the snooze button could be sabotaging your energy and the simple sleep science behind it.Get a practical example of Amy’s “feel and function formula” in action—so you can apply it in your own life.Hit play now to learn how one small Monday morning habit can ripple into more energy, less stress, and a stronger sense of self-trust. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Is clutter quietly sabotaging your energy, focus, and healing—even if your house looks tidy? Many people living with autoimmune conditions overlook clutter as a source of stress and fatigue, but this episode shows how physical, mental, and emotional clutter could be acting as hidden drains on your wellbeing. Join me and guest Kate Evans, psychologist and decluttering coach, for a heart-opening and practical conversation that reframes clutter as a powerful health habit. Learn why clutter is more than “just stuff” and how it silently affects your mental clarity, emotions, and physical energy.Discover the most common emotional blocks to decluttering—and how to move past them with compassion and clarity.Get practical, tiny-habit strategies to start decluttering today—plus tips to prevent clutter from creeping back into your life. Hit play now to uncover the emotional root of your clutter and start clearing space for more energy, ease, and healing today. Listen to hear how to "Eat Your Frog" Learn more about Kate and her book HERE. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if sharing your small health wins could actually boost your progress and inspire others to do the same? Living with an autoimmune condition often means celebrating quiet victories—things the world doesn’t always see. But what if you stopped keeping them to yourself? In this episode, I'm inviting you to "brag a bit," challenging the idea that humility means hiding your progress. Discover how openly sharing your wins can reinforce your habits, deepen your connections, and help you feel better faster. Hear real, inspiring wins from members of the The CLUB—proof that consistent habit change creates real-life results.Learn why openly acknowledging your accomplishments rewires your mindset for more motivation and goal clarity.Discover how “bragging a bit” supports emotional resilience, better social connection, and even long-term happiness.Hit play now to learn the powerful habit that turns small wins into major momentum—one brag at a time. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are your “rest” habits actually keeping you stuck in stress? If you turn to TV, scrolling, or snacking at the end of a long day—but still feel tired, cranky, or wired—you’re not alone. And you’re not broken. In this Real Coaching episode, I share a powerful live session with my client Sylvia, who bravely asks: Why does my “rest” leave me feeling worse? Together, they unpack a habit that feels comforting—but isn’t actually restorative—and rebuild it from the ground up. The transformation is gentle, strategic, and deeply human. You’ll learn: How to know if your current rest habits are helping or hurting your healingWhy “intentional rest” is the missing piece in your autoimmune health puzzleThe simple mindset shift that makes habit change less about restriction—and more about designing your lifePress play ask yourself: What would true rest feel like for me? This episode might be the first step toward reclaiming it. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Ardra Shephard joins me for an honest, insightful, and refreshingly real conversation about living with a big diagnosis, the power of words, and what it means to adapt. From the unexpected challenges of socks and bidets to redefining health and self-worth, Ardra shares her journey with humor, wisdom, and zero tolerance for toxic positivity. We also dive into the evolving language around disability, why words matter, and how shifting our perspective can help us navigate uncertainty with more confidence. Key Takeaways: MS—and chronic illness in general—isn't just one diagnosis; it's an ongoing evolution that requires constant adaptation.The language we use about our condition, disability, and even hope itself can shape our experience in profound ways.Tracking progress is important, but knowing when to let go of certain metrics (like step counts) can be just as crucial for mental health."Disability" isn't a bad word, and avoiding it only reinforces stigma.Uncertainty is one of the hardest aspects of autoimmune disease, but looking at what we’ve already overcome can help us face what’s ahead.Small, practical changes—like adding a bidet—can have a massive impact on quality of life. As we know around here, we can TRUST in the TINY.Reaching out to others, whether for support or to offer it, can be a powerful way to reinforce our own worth.DO of the DAY: Reach out to someone today—send a text, make a call, or check in with a friend. Whether you’re offering support or simply reconnecting, small acts of connection remind us (and others) of our worth. Resources & Links Ardra's book PhilosophyTripping on Air PodcastFollow Ardra on InstagramNew episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail When was the last time someone talked to you about sexual health—and actually made it feel normal? If you’re living with an autoimmune condition, chances are sex and intimacy feel more complicated than anyone’s talking about. That changes today. In this episode, I’m joined by Dr. Susie Gronski, a pelvic and sexual health expert who’s here to bust myths, normalize real conversations, and show us why sexual health is health. We talk about desire mismatches, redefining sex, the impact of meds and mindset, and how communication—not spontaneity—is the real secret to intimacy.  If you’ve ever wondered:   “Is what I’m experiencing normal?”“Why is this harder now?”“Can this part of life actually feel better again?”...this episode will meet you with compassion, science, and real tools. Don’t wait for it to “just happen.” Press play to hear why intimacy is one of the most powerful (and often overlooked) bonus spokes of The Habit Hub—and how to start making it a habit that actually supports your autoimmune health. To learn more about Dr. Susie and her team, visit drsusieg.com Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Is your go-to reward making your symptoms worse instead of better? If you’ve ever found yourself grabbing a snack, a scroll, or a second dessert as a “treat,” this episode is for you. I break down the surprising science of rewards—and why non-taste treats might be the key to staying consistent with habits that actually support your autoimmune health.  You’ll learn: The difference between false vs. true pleasures—and why it mattersHow non-taste treats support dopamine without derailing progressSimple, sensory-based ideas you can use today to feel better (without sugar or screens)Press play for how to make your own list of "non-taste treats" today to keep it handy—you’ll be surprised how good healthy rewards can feel.  Check out my running list of non-taste treats HERE for inspiration Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Could creativity be the healing tool you didn’t know you had? In this episode, I sit down with artist and fellow MS-er Lindsey Holcomb to explore how creativity isn’t just for artists—it’s a daily lifeline for managing fatigue, processing emotions, and reclaiming control. Whether it’s red lipstick or a paintbrush, this episode will challenge how you see healing.  You’ll learn: Why creativity works even if you’re “not artistic”How it helps regulate the nervous system and support mental healthPractical, easy ways to bring creativity into everyday lifePress play to hear how taking 3 minutes today to create—doodle, move, or write—can create big shifts in your health and happiness. You can find more from Lindsey at www.lindseyjoyholcomb.com or https://www.instagram.com/lindseyjoyholcomb/  Lindsey’s first #colorsofms project HERE. See Amy + Lindsey rocking their red lipstick HERE. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your best autoimmune support doesn’t come from a pill, but from a tiny habit you do daily? In this episode, I reveal the power of a “daily dose” of autoimmune health—and why it matters more than ever when symptoms are unpredictable and energy is limited. This isn’t about being perfect. It’s about doing something that feels good and actually works.  You’ll learn: How my pharmacy + coaching background shapes her holistic approachWhy daily actions, not big overhauls, lead to real, lasting changeHow to redefine autoimmune health (not just manage disease)What to expect in my emails—and how to use them to feel betterGet your "daily doses" of habits for autoimmune health by signing up for my free newsletter here. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail “Is this my autoimmune disease, or just hormones, or something else?” If you’ve asked that lately, you’re not alone. In this bonus interview with Dawn Morgan, I shares her personal experience navigating overlapping symptoms from multiple diagnoses: MS, osteoporosis, and hormonal shifts—plus a fresh perspective on uncertainty. If you’ve ever spiraled trying to figure it out, this conversation is your reset.  You’ll learn: How to shift from confusion to clarity, even without a diagnosisThe surprising mindset reframe that dials down anxiety and inflammationOne question that helps you take action—no matter what’s causing your symptomsPress play to hear about starting your “What I do know” list—and listen in to feel more grounded, calm, and capable today. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Think a habit only counts if it’s done daily? Think again. In this episode, you’ll learn why once-a-year habits might be the missing piece in your consistency puzzle—especially when you're managing autoimmune fatigue, brain fog, or an unpredictable schedule. Spoiler: your habits don’t have to be frequent to be powerful.  You’ll discover: Why annual habits build identity and confidence without burnoutHow to choose meaningful “once-a-year” actions that energize youWays to use reminders and support to make them automaticPress play to hear how to choose one joyful or healing habit—and commit to making it your new once-a-year tradition starting today. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Self-care doesn’t always look like slowing down. Sometimes it sounds like what you call yourself. In this heartfelt conversation with Damian Washington, we explore identity, humor, and healing—starting with a surprisingly powerful habit: giving yourself a nickname. It’s more than cute. It rewires how you speak to yourself when things get hard.  You’ll learn: How self-talk impacts fatigue, confidence, and motivationWhy playful language builds deeper self-trustWhat “champ,” “baby,” or “boss” can do for your nervous systemPress play and you might be shocked what changes when you choose your own nickname and use it today. Want to spend more time with Damian? Find him on instagram here (@damianwashington) Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you overwhelmed by a camera roll full of memories, but no time to organize them? If you’ve ever felt guilty for not “doing something” with all those digital photos—or longed for a more joyful way to reflect on your life—this episode is your guide to turning overwhelm into meaning. This isn’t just a scrapbooking project. Creating a physical photo book can become a powerful, healing habit that connects you to your purpose, lifts your mood, and supports autoimmune health by engaging mindset, connection, rest, and joy—all spokes of The Habit Hub. Here’s what you’ll take away from today’s episode: A step-by-step breakdown of how to turn your phone photos into a meaningful, physical yearbook4 simple habit strategies (like “More Me” and “Trust in the Tiny”) that make photo organizing doable and enjoyableWhy reflection through photos builds connection, lifts energy, and reminds you of how far you’ve come—even through hard timesReady to spark more joy and meaning in your life—without scrolling? Press play now to listen in and take one tiny step today to organize your photos and celebrate your life, one memory at a time. Love this habit from my personal collection and want to hear about another one? Check out this episode to make the most from your morning coffee. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Is constipation stealing your energy and adding stress to your day? If you've tried diet changes or supplements and still struggle with bowel issues, this episode will change the way you think about poop—for good. Pelvic floor physical therapist Dr. Jessica Lupi returns to share simple, science-backed habits that support healthy bowel function—especially for autoimmune warriors dealing with constipation, urgency, or incontinence. You’ll learn how your pelvic floor, nervous system, and even your morning routine affect your ability to poop with ease.  You'll walk away with: A new understanding of the pelvic floor’s role in bowel movementsA clear, daily bowel routine to support function and reduce flaresThe “I Love You” massage and other practical tools to relieve constipation naturallyWhether you’re managing MS, autoimmune disease, or just want easier poops—listen in and start with the one habit every body needs: exhale when you poop. It protects your pelvic floor and sets the stage for smoother, healthier bowel movements. Plop App – Track your bowel movements privately.Bristol Stool Chart – Understand your poop better.Yoga with Adriene - Wind Relieving Pose – A quick routine to ease gas and improve digestion.Squatty Potty – Elevate your bathroom experience.Press play to listen, learn, and breathe your way to better bowel health. And don’t forget—if you haven’t caught the episode with Dr. Lupi on bladder health, listen here after this one! Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Do you keep telling yourself to “be better” or “be more consistent”—only to feel like you’re falling short? What if the key to real change isn’t perfection, but practice? In this episode, I share how one simple journaling insight shiftedmer from pushing harder to practicing smarter. You’ll learn why habit change is a skill anyone can develop—and how this one-word swap can help you finally make healthy habits stick for good.  You’ll discover: Why “practice” builds consistency without pressureHow to turn vague goals into clear, daily actionsA mindset that replaces perfectionism with progressPress play now and ask yourself: What do I want to be this year? Then flip it—How can I practice becoming that person today? Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Feel like you're failing at consistency—even when you want it more than anything? You’re not broken. You’re not lazy. And it’s not your fault. In this bonus episode, I'm sharing an interview from Dr. Gretchen Hawley’s The MSing Link podcast, where we dive deep into one of the top questions I get as a coach:“How can I stay consistent with healthy habits…especially with MS or autoimmune disease?” You’ll learn why traditional approaches don’t work for chronic illness, what to do when willpower runs dry, and how to take compassionate, science-backed action toward your goals—without overwhelm, shame, or perfectionism. Inside this episode: The 5 S’s of Habit Consistency that actually work with your biology, not against itWhy falling off track isn’t failure—it’s feedbackHow to start (or restart) with less pressure and more progressWhy habits aren't just what you do—they’re also how you think and feelPress play and get ready to finally say: “Ohhh… that’s why it hasn’t worked before.” Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Is food the most overwhelming part of your week—even though you're trying to heal with it? You're not alone. In this special first-ever Real Coaching episode, I invite you to listen in as I coach Jillian, a mom of five living with multiple sclerosis (MS), through the real-life challenges of feeding her family in a way that feels easy, fun, and aligned with her healing goals. You’ll hear Jillian’s honest reflections, my questions, and how one small shift (a weekly meal planning meeting) created a ripple effect of clarity, confidence, and ease—for Jillian and her entire family. Here’s what you’ll walk away with: How to ask better questions to make autoimmune habit change feel sustainableWhy a consistent, joyful plan is more powerful than discipline aloneA simple mindset shift to turn “meal planning” into a self-care moment you look forward toPress play now for a behind-the-scenes look at real coaching and the game-changing habit that could transform your food routine—and your week. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if healing your gut didn’t mean giving up your favorite meals? In this flavorful episode, I'm sitting down with Brian Bentow, an entrepreneur, Crohn’s warrior, and the founder of Get Saucy—a brand born out of the belief that food should fuel healing AND joy. Diagnosed with Crohn’s at age 35, Brian turned to the AIP diet, ditched the “cheat days,” and watched his inflammatory markers drop by 90%. But he missed one thing: chicken tikka masala. What happened next is a masterclass in creativity, mindset, and autoimmune healing. Brian shares how asking better questions led to a brand-new life—not just for him, but for his family, and now, the chronic illness community.  In this episode, you’ll learn: Why food doesn’t have to be boring when you’re healing from autoimmune diseaseThe mindset shift that helped Brian go from denial to disciplined (and symptom-free)What it means to “Get Saucy” with your health habits—and how you can start todayHow to stop treating food restrictions like punishments and start seeing them as powerPress play food to get excited about food you love again. Explore Get Saucy! Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Do you still fear fat—or feel stuck trying to balance your health with everything else in life? In this feel-good (and feel-full) conversation, I sit down with Jaime Foster, founder of Georgia Grinders, to talk about balance—both on your plate and in your life. They explore how food can fuel your mind, body, and healing journey with autoimmune disease…especially when it's simple, satisfying, and full of healthy fats. If you’ve ever questioned fat, struggled with balance, or wanted a cleaner path to nourishment—this episode is for you. Here’s what you’ll take away: Why healthy fats (like those in nut butters) are essential for brain health, satiety & healingHow to use “the fresh start effect” to reset during any life transitionWhat balance really looks like when juggling work, wellness, chronic illness & familyPress play now and learn how to feel better today—starting with something as simple (and delicious) as your next snack. Georgia Grinders Nut Butters - use coupon code “Amy B”Listen: Read Your Ingredient ListsListen: Go Nuts For NutsNote: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you tired of losing momentum with your healthy habits—and wondering where your motivation went? If you’re living with autoimmune disease, you know what it’s like to want to feel better but not always feel up to it. In this episode I break down how motivation is not something you have to wait around for—it’s something you can create intentionally and consistently. In just 3 simple steps, you’ll discover how to stop relying on “feeling ready” and start making steady progress toward the energy, consistency, and wellness you’ve been craving. Here’s what you’ll walk away with: The science behind motivation and how to master it like a skill—not a feelingA breakdown of the 3-part motivation formula: belief (head), desire (heart), and commitment (hands)Actionable steps to build momentum toward your healthiest year yet—starting nowPress play if you're ready to stop waiting for motivation and start rowing toward real change with your first step today. Listen to the Belief Seed Series🌱 here. Listen to learn more about a commitment device here. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are nutrient shortfalls quietly fueling your fatigue, flares, or brain fog—even if you're "eating healthy"? You may be checking all the boxes on your autoimmune food protocol, but if you're still exhausted, inconsistent, or confused, this episode with Dr. Sarah Ballantyne (aka The Paleo Mom) is a must-listen. I talk with Dr. Sarah and break down the science behind nutrient insufficiencies, why what you eat matters just as much as how, and how to shift from food restriction to nourishment for real healing. In this powerful episode, you’ll learn: Why autoimmune diseases like MS and Hashimoto’s are often connected to specific nutrient gapsHow to eat for your mitochondria, not just your macros—so you finally feel betterThree practical eating patterns to help you create consistent, satisfying meals with less stressPress play now for sustainable for real autoimmune healing. Become a Nutrivore with the support you crave here. Grab "Nutrivore" by Dr. Sarah Ballantyne here. Explore the Nutrivore site here. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the best gift you could give this year…was to your future self? Let’s be honest—fatigue, stress, and brain fog don’t magically go away in January. And if you have an autoimmune condition, waiting to feel better only delays the healing you could start today. In this bonus episode, I'm sharing two powerful Black Friday offers designed to help you build sustainable habits now—so you don’t hit January already behind. You’ll learn: Why your 2025 health goals actually need to start before the New YearHow Amy’s CLUB supports real, lasting change (without burnout or overwhelm)What you’ll get inside the Black Friday bonuses—including lifetime access and 3 months of personal coachingReady to take control of your energy, inflammation, and well-being? Press play now and give the gift your future self will thank you for. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Is your energy leaking without you even knowing it? In this week’s episode I welcome Dr. Christina Fontana, a pharmacist and energy coach, for a powerful conversation about managing fatigue from the inside out. If you’re doing “all the right things” but still feel tired, stressed, or stuck—this one’s for you. Together, they unpack why energy is more than just sleep and nutrition—it's emotional, nervous system-based, and often tied to your unspoken boundaries. You’ll learn: The real reason you might be fatigued (even if your labs are “normal”)How to reset your nervous system and stop sneaky energy drainsWhat the “energy bank account” model can teach you about self-care and healingPress play now to learn how to protect your energy, set gentle boundaries, and feel more like yourself again—one healing habit at a time. Grab Christina's free resource, "Reignite Your Light: Simple, Effective Burnout Prevention Strategies, here! Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your “good days” weren’t random—what if they were repeatable? In this episode, I'm sharing what it means to truly live the six spokes of The Habit Hub in real life—especially during the holidays, events, or times of high stress. You’ll hear how to turn everyday moments into healing opportunities, align your daily actions with your health goals, and create consistent days that lead to real results—no perfection or burnout required. You’ll learn: How to use upcoming events (like holidays or vacations) to reinforce your wellness habitsA simple mindset shift to help you reduce stress and feel more in controlWhy trusting the tiny—one spoke at a time—can lead to better energy, rest, and consistencyPress play now and start planning not just good days, but healing ones. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail You’ve planted belief seeds—so now what? How do you know they’re taking root? In this final episode of the Belief Seed series, I bring it all home. Whether you’re just starting your autoimmune health journey or deep into the process of healing, you’ll learn what signs to look for that prove your new beliefs are working—and exactly how to nurture them going forward. If you want to keep growing, this is the roadmap. Discover the real indicators that your belief seeds are blooming and beginning to shift your actionsUnderstand the emotional and physical signals that your inner work is creating outer changeLearn how to make the transformation process sustainable by surrounding yourself with fertile soil—support, systems, and self-trustPress play and take your next step—whether it’s joining me in The CLUB, choosing support, or simply reaffirming your belief that you can do this—because this is where your real transformation begins. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail You’ve planted the core beliefs—now it’s time to make one that’s uniquely yours. In this bonus episode of the Belief Seed Series, I invites you to take everything you’ve learned so far and personalize it. Because autoimmune health isn't one-size-fits-all, neither are the beliefs that drive your transformation. Discover how to uncover the exact belief you need right now to feel better, function better, and move forward—your way. Reflect on the one thought or belief that, if true, would change everything for youHear real examples from my clients who’ve personalized their belief seedsStart building your own Autoimmune Health Manifesto with the mindset that’s for you, by youPress play to choose your own bonus belief seed—then make it real by writing it down, sharing it, or using it as your next step toward lasting autoimmune health.  Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the only thing standing between you and real change is the belief that you can’t do it? When you're managing autoimmune disease, it's easy to internalize the idea that change is too hard or that it’s just not meant for you. In this episode, I invite you to challenge that story. With science, mindset tools, and heart, she shows you how to shift from “I’ve failed before” to “I can do this”—no matter how long you’ve been stuck or how many attempts you’ve made in the past. Learn how to separate your habits from your identity—and reclaim the power to rewrite your story.Discover how self-trust, self-understanding, and self-love form the foundation for lasting health changes.Use Amy’s “habit cycle” to transform seeds of doubt into growth, momentum, and belief in yourself.Listen now to start building unshakable belief in yourself—and finally create the change you’ve always wanted. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the one thing that changes your healing path most is letting other people in—not doing it all alone? So many of us carry a hidden assumption: “I should be able to do this by myself.” But this belief isolates us, drains us, and slows progress. In this episode, I'm sharing how how planting the seed I deserve support transformed my health, mindset, and relationships. I'll help you see that support isn’t a crutch—it’s a catalyst. Understand why support—from a coach, a friend, or a community—isn’t indulgence but necessity for sustainable change.Identify the “weed” thoughts holding you back (like “I shouldn’t need help”) and how to reframe them.Learn the mindset and habit steps that allow you to accept help, lean into support systems, and multiply your momentum.Press play now and begin giving yourself permission to receive support—so you don’t have to do this work alone. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the real blocker to feeling better isn’t time, energy, or money—but the belief that you don’t have enough? So many of us hit a wall on the path to better health, convinced we’re missing the time, energy, or resources to make lasting changes. In this episode, I'm helping you unearth these deeply ingrained “habit hurdles” and reframe them into powerful belief seeds that actually move you forward. With mindset shifts and practical strategies, you’ll begin to see that you already have more to work with than you think. Break free from the most common thought patterns keeping you stuck—“I don’t have time,” “I don’t have energy,” or “I can’t afford it.”Discover how creative problem-solving and tiny shifts can turn limitations into stepping stones for better health.Learn how to plant belief seeds that rewire your brain for consistency, confidence, and real progress—starting today.Press play now to start seeing time, energy, and resources not as obstacles, but as allies on your healing journey. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your body isn’t broken—just waiting for the right support to work better? Living with an autoimmune diagnosis can make you feel like your body is beyond repair. But what if your cells, tissues, and systems could actually improve? In this next installment of the Belief Seed Series, I'll walk you through the mindset shift that sets the stage for healing: the belief that you can function better. Even if nothing else changes right away, this belief can create powerful downstream effects—from motivation to action to better health outcomes. Understand how thoughts about your diagnosis can either limit or unlock your potential to heal.Learn why believing in your body’s ability to improve is a crucial precursor to building sustainable habits.Use real-life mindset tools to shift from hopeless to hopeful—without ignoring your very real symptoms.Press play now to plant the powerful belief that your body can function better—and start moving toward your best self, one seed at a time. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the first step to feeling better wasn’t another health hack—but simply believing that you can? When you're living with an autoimmune condition, it can be easy to lose hope and harder to believe that better days are possible. In this episode, I'm kicking off the Belief Seed Series with the most foundational mindset shift of all: the powerful idea that you can feel better. Whether you're starting from a place of fatigue, discouragement, or even just "fine," planting this belief could change everything. Explore how belief is the first step to creating real, lasting motivation for health habits.Learn how to identify and uproot sneaky thoughts that are blocking your progress—and replace them with empowering beliefs.Hear how even tiny mindset shifts can lead to better energy, pride, and peace—without changing your diagnosis.Press play now to plant the most essential belief in your healing journey: I can feel better. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the biggest barrier to feeling better isn’t your diagnosis—but your beliefs about it? In this powerful kickoff to the Belief Seed Series, I'm inviting you into a transformative mindset journey—one rooted in the idea that your thoughts are like seeds, shaping the way you feel, function, and show up for your health. Through metaphor, science, and personal stories, this episode lays the foundation for shifting from autoimmune management to autoimmune healing—starting with what you believe is possible. Discover the 5 (+1 bonus) belief seeds that can radically reshape your motivation and help you take action toward feeling better.Understand the brain-body connection and why changing your thoughts can change your physiology—especially with autoimmune disease.Learn a simple framework for cultivating motivation on demand using your head, heart, and hands.Press play now to start the Belief Seed Series and begin planting the powerful thoughts that could change your health—and your life—forever. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you unknowingly living out of sync with your biology? This week on the podcast, Dr. Jenny Powers joins me to share why the modern world—despite all its “health hacks”—is often the root of our fatigue, inflammation, and brain fog…especially for those living with autoimmune conditions. Together, we explore evolutionary mismatch, ancient wisdom, and how trusting the tiny can bring you back into alignment with how your body was meant to feel. You’ll learn: Why ancestral habits may be the key to sustainable healingHow to use evolutionary biology to guide autoimmune-friendly habitsWhat your body needs most to rest, reset your nervous system, and feel betterPress play now to learn how to reconnect with the powerful habits your ancestors mastered—and why your body still craves them today. Grab Dr. Jenny Power's book, On The Origin of Being, right here! Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Is your phone silently working against your healing? If you live with an autoimmune disease, the way you use your phone could be affecting your energy, your sleep, your stress levels, and even your relationships. In this episode, I'm sharing why “normal” phone habits are not serving your health—and how rewriting those norms with a few intentional shifts can restore your energy, improve mental clarity, and reduce daily overwhelm. You’ll learn: The physical and cognitive costs of constant phone presence (even when you’re not using it)Why your attention is your most valuable health resource—and how to protect itEasy, doable habits to create better boundaries and feel betterPress play now to create a phone relationship that supports your autoimmune healing—not one that steals from it. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Think you’re not a “yoga person”? Think again. In this episode, I welcome Lizzie Brown, co-founder of the Yoga Wake Up app, to challenge the myths that keep people with autoimmune disease from trying yoga—and show how just 5 minutes a day can shift everything. Together, we explore what yoga really is (hint: it's not about flexibility), why mornings matter, and how breath and movement support strength, stress relief, and nervous system healing. You’ll learn: What kind of yoga actually fits autoimmune bodies and energy levelsHow to build a feel-good yoga habit without needing a studio or an hourWhy tiny movements can create big change in your health and your dayPress play and find your own way to “wake up” to yoga—no pretzel poses required. Want to get in touch with Lizzie? Email her at [email protected]  Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if one tiny change in your week could help you feel better, function better, and take control of your autoimmune health—starting today? I'm breaking down the surprising science and strategy behind why simply listening to this podcast can be one of the most powerful habits you build this season. This isn’t just about a podcast—it’s about you, your time, your energy, and how to turn learning into healing with just a few consistent choices. You’ll learn: A checklist of when it makes sense to tune in—and when it doesn’tWhy “digging the well before you're thirsty” is the smartest health strategy no matter your diagnosisScience-backed reasons that podcasts (and tiny habits) actually move the needle on chronic illnessIf you're ready to stop collecting information and start feeling better, this one’s for you. Press play now and make this habit your own. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if feeling empowered with lupus wasn’t about doing more—but choosing differently? Jodie Young, author of FabuLUPUS and a 30-year lupus thriver, joins me for a grounded, uplifting conversation about what it really takes to feel better with autoimmune disease—especially when the healthcare system doesn't always get it right. If you've ever left a doctor’s appointment feeling unseen or unsure what to try next, this episode will remind you: you’re not alone—and you’re not without options. From diagnosis to mindfulness-based stress reduction, Jodie shares the inner and outer work of managing chronic illness through realistic, habit-driven strategies. You’ll learn: How to navigate autoimmune fatigue and flares with more grace—and less guiltThe #1 habit to reset your nervous system without needing hours of free timeWhat MBSR is and how even 60 seconds of mindfulness can calm your stress responsePress play now and plan to take one moment today to pause, breathe, and remember what makes you FABULOUS—your nervous system will thank you. Check out the book, Fabulupus, here! Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are your healthy habits just not sticking — no matter how badly you want to feel better? You might be treating symptoms instead of the root cause. In this episode, we’re digging into the real reason habit change often fails… and the shift that makes it last. Many people living with autoimmune disease focus on the outer work — diet, movement, supplements — but miss the inner work of thought patterns and emotions. And that inner work? It’s the root. This episode shows you how to uncover what’s really keeping you stuck and what to do about it. You’ll learn: The 3 “F’s” that don’t lead to lasting change — and what doesHow your thoughts and emotions quietly shape your habits (and your health)A simple 3-step process to uncover and rewrite the belief that's been blocking your progressThis isn’t just mindset talk — it’s science-backed, coach-guided, and habit-proven. Whether you want more energy, less stress, or better follow-through on healthy habits, going to the root changes everything. Press play today to shift the thought that's been silently shaping your results — and feel the change. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the most powerful thing you could do for your autoimmune health was set one small, meaningful goal? This week, I'm sitting down with Dr. Lisa Doggett—physician, author, and fellow MS-er—for a heartfelt conversation on mindset, resilience, and the surprising strength that comes from choosing your own goals, even in the face of uncertainty. Diagnosed with multiple sclerosis while raising two young kids and running a clinic, Dr. Doggett shares what helped her shift from helplessness to hope, including the mindset habits and self-care practices she swears by today. You'll hear: Why always having a goal helps create purpose and energy with autoimmune diseaseHow to reframe thoughts like “I’m a sick person” and replace them with healing beliefsSimple healthy habits—like asking for help or practicing gratitude—that make a big impactWhether your “marathon” is a walk around the block or writing a book, this episode will help you find clarity, courage, and compassion in your healing journey. Press play now and learn how to start small with one goal that supports your health and your hope. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. Find Dr. Doggett's memoir "Up the Down Escalator: Medicine, Motherhood, and Multiple Sclerosis" here. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are you learning all the right things about autoimmune disease…but still not feeling better? In this quick, action-focused episode, I'm sharing one of my favorite go-to strategies for breaking out of the “learning loop” and making real progress—especially when you're living with autoimmune fatigue and struggling to follow through. This is the second installment in a powerful 3-part series on why healthy changes don’t always stick—and how to turn them into lifelong habits that actually feel good. In this episode, you’ll learn: How the 20/80 rule helps you stop "quitting on accident" and start building real momentumThe difference between knowing and knowing how—and how to bridge that gapA simple mindset + action combo that can help you finally follow through on healthy habitsStart making your healthy habits stick—press play now and take one small action today that future-you will thank you for. Looking reason 1? Find it right here. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if you could lower your cortisol, calm your nervous system, and feel more in control of your health… using just your fingertips? This week I'm joined by EFT (Emotional Freedom Technique) practitioner Sarah Louise Lilley to explore how tapping can reduce the stress that worsens fatigue, disrupts healing, and amplifies autoimmune symptoms. You’ll learn the science behind EFT, why it works, and how to start using it today—even if you’ve never tried anything like this before. Plus, you'll hear me get walked through a live tapping session for stress relief in real time. In this episode, you’ll learn: A science-backed method to reduce cortisol and calm your nervous system in minutesHow to shift from mental overwhelm to physical calm using simple EFT tapping pointsHow to integrate this practice into your healthy habits routine—especially during flares or anxious momentsThis is one habit your nervous system will thank you for—press play now and try it for yourself. Want to learn more from Sarah? You can follow her on IG here! Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the way you describe yourself is what’s keeping you tired, stuck, and burned out—even when you’re doing all the “right” healthy habits? In this mindset-shifting episode, I'm revealing the exact language swap that’s changed my health—and identity. You’ll learn how to reframe the thoughts that sneak under your radar and rewrite the stories that shape your habits, energy, and progress with autoimmune disease. This one’s practical and powerful—especially if you’ve ever said, “I’m lazy,” “I’m not a morning person,” or “I’ll never feel better.” In this episode, you’ll discover: The language shift that rewires your identity and strengthens the habits that support healing.A practical breakdown of behavior, outcome, and identity goals—and why identity is the game-changer.How to use neuroplasticity, gratitude, and a garden metaphor (yes, really!) to reshape your beliefs.If you want your habits to feel better and work better, this is the episode for you—press play now to start speaking and healing differently. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What’s the real secret behind building healthy habits that actually reduce autoimmune disease fatigue—without burning out trying to "do it all"? If you're living with an autoimmune disease and wondering why healthy habits still feel so exhausting, this episode is for you. I'm revealing my 5-part “secret sauce” framework for feeling better with less stress and more simplicity. Learn why science isn’t enough, how to personalize habits to your nervous system and lifestyle, and how real support (not just advice) can radically change your health journey. Here’s what you’ll walk away with: A proven 5-S framework to build healthy habits that reduce fatigue and brain fog.Insight into why most autoimmune wellness plans fall short—and how to make yours sustainable.Powerful mindset shifts to help you stop overthinking and start healing.Press play to start making healthy habits feel good (so they stick) and experience the difference for yourself. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if better mobility, less fatigue, and more freedom in your day were just a habit—and a helper—away?  In this inspiring episode, Dr. Gretchen Hawley—physical therapist and MS Certified Specialist—joins me to show how movement becomes medicine when it's built around your real life. Whether you're living with multiple sclerosis or another autoimmune condition, you'll learn why adding a PT to your health team can unlock powerful progress—and how small, consistent changes lead to big wins (think: walking confidently, climbing stairs, or just standing long enough to order your favorite drink). Discover how “micro-movements” can be your biggest breakthrough.Learn when and why to see a PT—whether you’ve just been diagnosed or have been living with symptoms for years.Get the exact mindset shifts and habit strategies that lead to consistency, not burnout.Hear stories that will make you say: “Wait, I want that too.”Press play to reimagine what movement can feel like—and how building the right support team might be the healthiest habit of all. Get in touch with Dr. Gretchen Hawley here! Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the most powerful shift in your health journey didn’t start with another protocol—but with a better question? We ask ourselves questions all day long—many of them unconsciously. And the quality of those questions shapes our thinking, emotions, and actions. In this episode, Dr. Sue McCready teaches us how to break the pattern of deficit-based, fear-based questions—and lean into a simple, powerful alternative: What would love do? You’ll learn how asking more loving, curious, and kind questions can open doors you didn’t even see were there. Discover how the question “What would love do?” can give you space, perspective, and a more helpful path forward.Learn how to interrupt destructive questioning loops (like “Why is this happening to me?”) and replace them with questions that invite possibility.Get practical tips and habit strategies for embedding better questions into your daily life—so you don’t fall back into your old thinking patterns.Press play to start asking yourself kinder, braver questions—and begin unlocking decisions aligned with your best self. Want to take Dr. Sue's Personality Quiz? Here it is! Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if meal prep wasn’t a chore—but the easiest way to protect your energy, save time, and feel better all week long? I'm joined fellow PharmD and health coach Stephanie Smith to tackle one of the most powerful yet overlooked autoimmune health habits: preparing meals with intention. Whether you’re new to the kitchen or a seasoned home cook feeling overwhelmed, this episode shows how meal prep can be doable, energizing, and even fun—no perfection required. Discover simple systems to plan meals that align with your energy, schedule, and health goals—without spending hours in the kitchen.Get Stephanie’s time-saving meal prep hacks that keep things flexible and help you avoid decision fatigue midweek.Learn how shifting your mindset around food and cooking can reduce stress, boost your digestion, and actually make you want to cook.Press play to learn the meal prep mindset shift that turns your kitchen into your most powerful healing tool. Find Stephanie @masterherhealth on IG! Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the story you’re living through right now is exactly what someone else needs to hear to feel less alone? When you’re navigating autoimmune disease, it’s easy to feel isolated—but sharing your story (even just with yourself) can be a powerful tool for healing. In this inspiring episode, I sit down with Agota, MS thriver and author of Beating Multiple Sclerosis, to explore how storytelling, community, and small daily habits can shape a future filled with possibility. Discover why writing or sharing your experience is both therapeutic and empowering, even if you don’t think you have a “story.”Learn Agota’s favorite healing habits—from morning meditation to nighttime phone boundaries—and how she built a lifestyle rooted in hope and discipline.Get inspired by the global community of MS warriors she brought together through her book—and how you can tap into that same sense of connection and strength.Press play now to hear the one mindset habit that changed Agota’s entire health journey—and how you can start making it your own today. Shop "Beating Multiple Sclerosis" here. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your coffee break could actually help you heal? In a culture that treats coffee like fuel and “busy” like a badge, this episode invites you to reclaim a simple ritual—one that promotes rest, connection, and joy. I'm sharing a Norwegian-inspired practice of intentional coffee breaks, and how “40 Cups of Coffee” in my 40th year became a life-giving habit that hit every spoke of The Habit Hub. Learn how a mindful pause over coffee (or tea!) can support immune health, stress reduction, and meaningful connection.Discover the mindset shift that transforms “I don’t have time” into “I’m choosing to make time”—and how empowering that can be.Walk away with creative ways to turn your daily beverage into a ritual for rest, presence, and even community.Press play to learn how to start your own ritual and make time for what truly energizes you—no vacation required. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Could the secret to better energy, clearer thinking, and calmer moods lie in what you're feeding your gut?  Join me and the brilliant Dr. Susan Payrovi—an integrative and functional medicine physician with her own autoimmune journey—as we dive into the often-overlooked but game-changing habit of feeding your gut. Whether you’re struggling with fatigue, brain fog, or unpredictable symptoms, this episode shows why gut health is at the root of it all—and how simple shifts in your food can nourish your body and your microbiome. Understand how your gut, brain, and immune system are deeply connected—and how to support all three with every bite.Learn the difference between probiotics and prebiotics—and why prebiotic foods might be your unsung hero.Discover how fermented foods, fiber, and variety (hello, 50-ingredient challenge!) help balance your microbiome and boost your mitochondria for better energy.Press play to find out the one gut-nourishing habit you can do today to support your energy, mood, and long-term autoimmune health. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your entire health journey could shift by focusing on just one habit—one that’s custom-built for your body, your brain, and your current season? With autoimmune disease, the desire to “do it all” can quickly lead to overwhelm and burnout. But what if the real magic is in doing less—and doing it well? In this powerful episode, I'll reveal by best advice and walk you through the mindset, science, and strategy behind going all in on the single habit that will give you the biggest energy return and healing impact right now. Understand why habit overwhelm is one of the biggest barriers to autoimmune healing—and the science-backed antidote to cut through it.Learn how to identify your highest-impact habit and why this clarity is the best way to build consistency, motivation, and lasting results.Get instant access to my brand-new quiz, designed to reveal your personalized number one habit and equip you with everything you need to start strong today.Press play now and take the 5-minute quiz that will pinpoint the one habit that will move the needle most on your autoimmune health—and teach you how to master it. Get YOUR #1 Habit here! Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Do you ever wonder if those sudden, urgent trips to the bathroom—or skipping them altogether—are more than just “normal”? Bladder issues like urgency, frequency, and leakage are rarely talked about—but they’re incredibly common, especially for those living with autoimmune conditions. In this deeply practical episode, pelvic floor physical therapist Dr. Jessica Lupi breaks down why bladder function matters and exactly how to improve it—no matter your diagnosis or current symptoms. Discover the three most common types of bladder issues and how to identify which one you may have.Learn easy, evidence-backed habits like “urge suppression” and “timed voiding” to retrain your bladder and reduce symptoms.Understand the surprising impact of caffeine, carbonation, posture, and even how you pee—and why one small change might be your game-changer.Press play now for Dr. Jessica's top habit (that just might surprise you)—it’s the simplest way to instantly support better bladder health and function. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the key to feeling less alone with your autoimmune condition is one meaningful connection away? Living with autoimmune disease can be incredibly isolating—but it doesn’t have to be. In this heartfelt and empowering episode, I sit down with resilient mindset mentor and fellow chronic illness warrior Gracefully Jen to explore how building supportive relationships (even online!) can completely shift your health journey. Bonus: they dive into the powerful Spoon Theory and why your “spoons” matter more than you think. Hear Jen’s powerful journey with rheumatoid arthritis and a rare condition called pustular psoriasis—and how she turned pain into purpose.Learn how to build habits that support your mental and emotional health, including letting go of control and embracing daily creative outlets.Discover how authentic connection and shared vulnerability (not just tips and tricks) can refill your energy and renew your hope.Press play now to hear how finding your “spoonie sister” can change your perspective, boost your energy, and remind you—you’re never in this alone. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Ever wonder if your personal health choices can impact those around you? In this heartfelt episode, I dive into the surprisingly powerful ripple effect—how your own commitment to healing can spark positive changes in your household, community, and even future generations. Whether you're working on one small habit or completely transforming your lifestyle, this episode will remind you: others are watching, learning, and often following. Learn why “leading by example” is more effective than facts, force, or fear.Hear real stories of how my clients inspired their kids, spouses, and friends—without saying a word.Discover why changing your words, mindset, and environment can supercharge your ripple.Explore how coaching and community make the journey more sustainable—and more impactful.Press play and walk away inspired to be the quiet, consistent spark for change in your circle. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Are your supplements actually helping—or just adding to the overwhelm? In the world of autoimmune health, supplement routines can get confusing fast. But when chosen wisely, they can become powerful allies in your healing journey. In this must-listen follow-up episode, Dr. Terry Wahls returns to the podcast to share practical strategies for supplementing smarter—plus how food, mindset, and measurable progress play essential roles in making them work. Discover the top three foundational supplements Dr. Wahls recommends for autoimmune support—and the food-first mindset that makes them effective.Learn how to avoid supplement overload by connecting what you take to your symptoms, lab markers, and actual results.Find out how to track your progress like a scientist (without the guesswork), so you can finally stop wasting money and start feeling results.Press play to learn how to make every capsule count—and start supplementing in a way that’s targeted, personalized, and truly impactful. Head back to Episode #8 to hear Dr. Wahls' first visit to the show. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Have you been waiting for the “perfect time” to start moving again? What if that time is… right now? If you live with an autoimmune disease, movement can feel intimidating, painful, or even impossible. But what if movement is the very medicine your body has been waiting for? In this inspiring episode, Amy sits down with longtime autoimmune warrior and fitness professional Kathy Chester, who shares her empowering journey through MS, RA, epilepsy—and how she turned movement into her mission. Learn why waiting for the “right time” to move only delays your healing—and how to start gently, safely, and consistently today.Discover powerful mindset shifts to silence negative self-talk and reconnect with your body—even on the hardest days.Hear real talk on how to find the right kind of support for your unique diagnosis, and why who guides your movement matters just as much as how you move.Press play to find the encouragement, strategies, and spark you need to turn movement into your most empowering habit yet. Follow Kathy @msdisrupted on IG! Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Feeling overwhelmed by health advice, conflicting diets, and too many expert opinions? What if your biggest barrier to progress is too much information? In a world where one search for “best autoimmune diet” returns over 24 million results, it’s easy to fall into what is called infobesity—a flood of advice that paralyzes rather than propels. In this energizing episode, I break down the science behind why too much input can sabotage your healing—and how to fight back by using a clear, trusted framework to filter and apply only what moves the needle. Discover why the real opposite of distraction isn’t focus—it’s traction—and how infobesity keeps you stuck.Learn the proven criteria for choosing a framework that simplifies your health journey, saves energy, and builds confidence in your daily decisions.Hear from special guests Julie Stamm and Ally about their mission to streamline chronic illness information and transform patient empowerment.Press play to learn how to turn down the noise, take back your clarity, and start making real traction on your autoimmune health today. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if the secret to better health, more energy, and lasting habits wasn’t doing more—but celebrating what you’re already doing? When you're managing autoimmune disease, progress can feel invisible—and that makes it hard to stay motivated. But research shows that celebrating your small wins can literally rewire your brain for more health, happiness, and hope. In this one-year anniversary episode, I break down the life-changing science (and soul-fueling magic) behind turning celebration into a habit. Learn why celebration is a powerful trigger for dopamine, energy, and habit reinforcement—especially when the results take time to show up.Discover creative ways to track and celebrate your wins (even the invisible ones!) and how doing so boosts your immune system and emotional well-being.Get inspired to create celebration rituals that honor your progress, grow your self-efficacy, and fuel your journey forward.Press play and learn how to train your brain to see success everywhere—one celebration at a time. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Can one crunchy little habit help lower inflammation, boost brain power, and support your autoimmune health—all while tasting amazing? When you're living with autoimmune disease, every bite counts. In this episode, I'm unpacking the delicious, science-backed reasons to make nuts (and seeds!) a staple on your plate. Whether you're nut-curious or already a cashew connoisseur, you'll learn why these small powerhouses can deliver big results—from heart health to hormone balance. Discover the top six reasons nuts and seeds deserve a place on your perfect plate (plus one to keep in your bag!).Learn how nut-based habits can support everything from better sleep to better poops—and why diversity matters for your gut bugs.Get practical tips, recipes, and ideas for snacking, sprinkling, and even making your own dreamy dairy-free cheese.Press play to get inspired, get creative, and go nuts (in the best way) for your health. Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail Have you ever wondered what your child really thinks about your autoimmune illness—and how to talk about it without fear or guilt?  Parenting with a chronic condition can bring up impossible questions: “Am I doing enough?” “How much do I share?” “What if I’m holding them back?” In this deeply honest episode, author and advocate Julie Stamm opens up about raising her son while living with multiple sclerosis—and the surprising power of everyday conversations, playful moments, and redefining what strength really looks like. Learn how to turn moments of guilt or limitation into resilience-building conversations with your children.Discover Julie’s beautiful habits for creating connection, from bedtime rituals to inclusion-focused storytelling.Be inspired by a fresh, empowering perspective on what it really means to be a “present” parent with chronic illness.Press play now and discover how open, honest conversations with your child can become your most powerful parenting habit. Find more from Julie at http://iamstamm.com  Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if healing your hormonal mysteries and taming autoimmune flare-ups started with caring for one small but mighty brain structure? Most of us never hear the word “hypothalamus,” yet it’s the command center orchestrating hormones, immune balance, and circadian rhythm. In this illuminating conversation, Deb Maragopoulos explains how dysfunction here can drive symptoms we often treat in isolation—fatigue, brain fog, hormone imbalances—and how simple habits can begin to restore its harmony. Learn why your hypothalamus is exposed to every signal and stressor in your body (yes, even screen light).Discover how daytime prolactin imbalance may contribute to autoimmunity—and how improving your nighttime hormonal rhythms can help restore balance.Get easy, evidence‑friendly steps to support your hypothalamus: powering down screens after dusk, embracing pink lighting, journaling your dreams, and creating better sleep hygiene.Hit play to begin loving your hypothalamus—and let it begin its quiet work behind the scenes of your healing. Here's a free gift from Deborah: Hormone Reboot Training Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

Send us Fan Mail What if your health journey meant trading heels for flats—and finding a more fabulous, empowered version of yourself in the process? Chronic illness often comes with unexpected lifestyle changes—like letting go of old routines, identities, or even your favorite pair of shoes. In this heartfelt and inspiring episode, Kelly Gastis shares how living with MS for 27 years taught her to redefine strength, beauty, and self-care—without sacrificing vibrancy or joy. Hear the real-life story behind Fabulous in Flats, a relatable and empowering guide for women with autoimmune disease.Discover how small daily habits—from stretching in bed to mindset shifts—can bring stability, energy, and purpose.Learn how to stay grounded, stylish, and self-compassionate—even when your body demands change.Listen now and be reminded that your diagnosis doesn’t define your fabulous—your habits do. Fabulous In Flats (book) Note: The Habit Hub for Autoimmune Health is now Autoimmune Health Secrets—same mission to help you feel better and function better using habits that are enjoyable, effective, and  (together we make them) inevitable. New episodes every Tuesday and Friday. Menu of support options to work with me HERE. Free quiz HERE. Join the Consistency Challenge HERE. Personalized Energy Audit HERE. Explore CLUB Habit Hub HERE.  Sign-up for emails HERE. Book your 1-on-1 call HERE. Privacy Policy, T&C, Medical Disclaimer. This podcast explores health & wellness with autoimmune disease—multiple sclerosis (MS) and others—how challenges like fatigue, brain fog, flares, & symptoms related to the nervous system, inflammation, & mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, self-care, & a resilient mindset. If you’ve read Atomic Habits by James Clear and still don’t have the healthy habits you want, this show is for you. Adjacent to functional medicine, holistic health, AIP diet, and the Wahls Protocol, this is guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.