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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 released every Tuesday and Friday.

Free quiz HERE.

Personalized Energy Audit & Edit HERE.

Explore CLUB Habit Hub HERE.

Sign-up for emails HERE.

Book your 1-on-1 call HERE.

Privacy Policy, T&C, Medical Disclaimer HERE.

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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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 released every Tuesday and Friday.

Free quiz HERE.

Personalized Energy Audit & Edit HERE.

Explore CLUB Habit Hub HERE.

Sign-up for emails HERE.

Book your 1-on-1 call HERE.

Privacy Policy, T&C, Medical Disclaimer HERE.

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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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 released every Tuesday and Friday.

Free quiz HERE.

Personalized Energy Audit & Edit HERE.

Explore CLUB Habit Hub HERE.

Sign-up for emails HERE.

Book your 1-on-1 call HERE.

Privacy Policy, T&C, Medical Disclaimer HERE.

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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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 released every Tuesday and Friday.

Free quiz HERE.

Personalized Energy Audit & Edit HERE.

Explore CLUB Habit Hub HERE.

Sign-up for emails HERE.

Book your 1-on-1 call HERE.

Privacy Policy, T&C, Medical Disclaimer HERE.

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.

...

Send us a text

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 released every Tuesday and Friday.

Free quiz HERE.

Personalized Energy Audit & Edit HERE.

Explore CLUB Habit Hub HERE.

Sign-up for emails HERE.

Book your 1-on-1 call HERE.

Privacy Policy, T&C, Medical Disclaimer HERE.

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.

...

Send us a text

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 released every Tuesday and Friday.

Free quiz HERE.

Personalized Energy Audit & Edit HERE.

Explore CLUB Habit Hub HERE.

Sign-up for emails HERE.

Book your 1-on-1 call HERE.

Privacy Policy, T&C, Medical Disclaimer HERE.

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.

...

Send us a text

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 released every Tuesday and Friday.

Free quiz HERE.

Personalized Energy Audit & Edit HERE.

Explore CLUB Habit Hub HERE.

Sign-up for emails HERE.

Book your 1-on-1 call HERE.

Privacy Policy, T&C, Medical Disclaimer HERE.

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.

...

Send us a text

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 released every Tuesday and Friday.

Free quiz HERE.

Personalized Energy Audit & Edit HERE.

Explore CLUB Habit Hub HERE.

Sign-up for emails HERE.

Book your 1-on-1 call HERE.

Privacy Policy, T&C, Medical Disclaimer HERE.

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.

...

Send us a text

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 released every Tuesday and Friday.

Free quiz HERE.

Personalized Energy Audit & Edit HERE.

Explore CLUB Habit Hub HERE.

Sign-up for emails HERE.

Book your 1-on-1 call HERE.

Privacy Policy, T&C, Medical Disclaimer HERE.

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.

...

Send us a text

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 released every Tuesday and Friday.

Free quiz HERE.

Personalized Energy Audit & Edit HERE.

Explore CLUB Habit Hub HERE.

Sign-up for emails HERE.

Book your 1-on-1 call HERE.

Privacy Policy, T&C, Medical Disclaimer HERE.

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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