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

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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 burnout
• How to choose meaningful “once-a-year” actions that energize you
• Ways to use reminders and support to make them automatic

Press 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.

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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 motivation
• Why playful language builds deeper self-trust
• What “champ,” “baby,” or “boss” can do for your nervous system

Press 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.

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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 yearbook
• 4 simple habit strategies (like “More Me” and “Trust in the Tiny”) that make photo organizing doable and enjoyable
• Why reflection through photos builds connection, lifts energy, and reminds you of how far you’ve come—even through hard times

Ready 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.

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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 movements
• A clear, daily bowel routine to support function and reduce flares
• The “I Love You” massage and other practical tools to relieve constipation naturally

Whether 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 pressure
• How to turn vague goals into clear, daily actions
• A mindset that replaces perfectionism with progress

Press 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 it
• Why falling off track isn’t failure—it’s feedback
• How to start (or restart) with less pressure and more progress
• Why habits aren't just what you do—they’re also how you think and feel

Press 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 sustainable
• Why a consistent, joyful plan is more powerful than discipline alone
• A simple mindset shift to turn “meal planning” into a self-care moment you look forward to

Press 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 disease
• The 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 today
• How to stop treating food restrictions like punishments and start seeing them as power

Press 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 & healing
• How to use “the fresh start effect” to reset during any life transition
• What balance really looks like when juggling work, wellness, chronic illness & family

Press 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 Lists
• Listen: Go Nuts For Nuts

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 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 feeling
• A 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 now

Press 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.