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Feel like you don’t have time to focus on your health? What if just a few minutes could make a real difference?

In this short but powerful episode, you'll learn a 4-part micro-habit ritual that helps reduce stress, boost energy, and support autoimmune health in less than five minutes.

Whether you're managing a chronic illness or just struggling to stay consistent, this habit is designed to meet you where you are—with no guilt, pressure, or complicated routines.

You’ll learn:

• What the “4W” ritual is and how to make it your own
• Why each “W” supports your energy, nervous system, and inflammation
• How small shifts like this help build momentum toward better health

Press play to discover how one quick ritual can help you feel better—physically and emotionally—starting today.

New episodes released every Tuesday and Friday.

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This podcast explores health and wellness through the lens of autoimmune disease—multiple sclerosis (MS) and others—diving into how challenges like fatigue, brain fog, flares, and other symptoms related to the nervous system, inflammation, and mitochondria can be supported by healthy habits in food, movement, sleep, and rest, while fostering consistency, effective self-care, and a resilient mindset. If you’ve read the bestseller 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, the AIP diet, and the Wahls Protocol, the podcast offers guidance from a health and wellness coach to help those navigating chronic illness feel better and thrive.

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