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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 numbers
• Discover the six “spokes” in The Habit Hub framework that help us lower inflammation sustainably
• Get permission to let go of perfectionism and build habits you can love—not ones you dread

Press 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 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 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 body
• Why 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 anymore
• Get doable strategies for maintaining your body—even if you’re limited by pain, fatigue, or time

Press 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 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 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 change
• Learn how small shifts in daily habits ripple outward to impact others—especially across generations
• Get real-life wisdom from a woman who launched a coaching academy at age 65 and continues to lead with energy and purpose at 75

Press 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 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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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 flexibility

Press 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 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 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 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 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 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

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 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 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 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 “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 healing
• Why “intentional rest” is the missing piece in your autoimmune health puzzle
• The simple mindset shift that makes habit change less about restriction—and more about designing your life

Press 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 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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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 Philosophy
• Tripping on Air Podcast
• Follow Ardra on Instagram

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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