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What if the path to feeling better wasn’t about learning more—but remembering what you already know? In this conversation with Ayurvedic practitioner Carly Banks, we explore how ancient wisdom meets modern health in simple, doable ways. You'll hear how to make Ayurveda incredibly approachable, how your energy might be tied to your dosha, and how tiny “pocket practices” can shift everything—even if you never take a supplement or memorize your mind-body type.

This episode is a permission slip to drop the shoulds and start trusting yourself again. No overwhelm required.

Key Takeaways

• You don’t have to overhaul your life to start using Ayurveda—it’s about tuning into what you already feel.
• Most “healthy” trends are helpful only if they’re right for your body and energy—Ayurveda helps you filter what’s for you.
• Pocket practices are the key: small, simple actions that restore energy, balance, and well-being. Think, TRUST in the TINY.
• Every dosha has beautiful strengths and specific imbalances; knowing yours helps you show up with more compassion.
• True rest requires less stimulation—not just fewer tasks, but fewer inputs like screens, books, and noise.

"The overall sense of a life well lived is the accumulation of the little ways that you treated yourself every single day." Carly Banks

DO of the DAY: Drop one “should.” Just one.

Pick a habit, a food, a trend, or a to-do that you’ve been doing because someone else told you to, and let it go. Try trusting yourself instead—and notice how that feels.

Follow Carly on Insta @thehabitayurveda or get to know yourself through the lens of Ayurveda with a free quiz at thehabit.net/quiz. 

To learn more about the doshas, Carly kindly shared a free class. Check it out here.

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We’re back with another live coaching session. Why listen to me talk about how coaching works and listen in on a real example instead. Thank you to my client and CLUB-er Hannah for her willingness to ask for coaching to work through a very real challenge: struggling to get out of bed in the morning—despite knowing how it impacts her day. We unpack the modern sleep dilemma, revisit the lost art of "second sleep," and explore how deeply our mindset, environment, and seemingly small decisions (like hitting snooze) affect our energy and motivation. 

Key Takeaways:

• “Second sleep” is a historically normal pattern of waking in the night, and reframing it can reduce sleep anxiety.
• Sleep hygiene is often resisted, not because it doesn’t work, but because we don’t consistently work it.
• How using The Habit Hub Approach—specifically, creating a thought, feeling, and action plan—can help you get out of bed…even when you reallyyyyy don’t want to.
• How TRUSTING in the TINY helps build momentum and clarity.

Want to coach through your own sticky spots in your day AND get access to accountability from me like Hannah?

Join me inside The CLUB to get coaching, a community of Habit-eers, and support that meets you exactly where you are.

Book your consult call we me HERE where we decide together if I’m your coach to teach, guide, and support you to become your healthiest.

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When it comes to autoimmune health, there are some sneaky energy drains you might not expect—and clutter is absolutely one of them. In this episode, I’m joined by psychologist and decluttering coach Kate Evans, and we unpack how the piles in your home might just be piling onto your fatigue, brain fog, and even your mental load. We explore why clutter feels so heavy, how it drains your energy daily, and—most importantly—what small, doable actions you can take today to lighten both your space and your mind.

Kate shares her personal story of decluttering her own home and how it transformed her energy, her mindset, and even her professional path. We dive into the emotional blocks that keep us holding on to things that no longer serve us, the thought errors that trip us up, and practical strategies for creating clearer spaces that feel good to live in—without overwhelm.

Key Takeaways

• Clutter is not just visual—it’s mental, emotional, and physical. It's one of the sneaky energy drains you might be overlooking.
• Clutter's best definition.
• Emotional blockers like fear, shame, and guilt often prevent decluttering progress.
• Simple strategies that can make a big impact fast.
• Decluttering isn’t about perfection. It’s about progress and creating more energy for what matters most.
• Acceptance in relationships (and with ourselves!) is key when facing different clutter tolerance levels at home.
• The habits that create clutter can be rewired to keep it from coming back.

DO of the DAY
Go find that one thing that’s been bugging you—yes, that thing you’ve walked past a dozen times—and get rid of it today. No overthinking. Just do it. And if it feels tough, go back and listen to Habit 25: Eat That Frog, for extra help tackling the hard stuff.

Links Referenced in the Show

• Habit 25: Eat Your Frog
• Learn more about Kate and her book HERE.
• Ready to declutter your habits too? Join CLUB Habit Hub for the coaching, curriculum and community you need to make it happen HERE.

Take the free quiz to discover YOUR #1 Habit for Autoimmune Health
Want to take what you learn here and apply it? Join the CLUB.
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Sign-Up for my Daily Dose of Habits for Autoimmune Health.
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If you’ve ever hesitated to share your wins because it felt like bragging, this episode is for you. I’m sharing real wins from real people inside the CLUB and making a case for why talking about your accomplishments—yes, even the small ones—is an essential habit for autoimmune health. This short and sweet episode will help you rethink how you answer the question “How are you?” and give you permission to show off a little… in the healthiest way possible.

Key Takeaways:

• Why bragging isn’t bad—it’s a way to show pride in your progress and normalize talking about goals.
• Sharing your wins helps others connect with you, celebrate you, and even leads the way for them to open up about their own goals.
• Every time you share a win, you reinforce the habit and identity of someone who’s actively prioritizing their health.
• Talking about goals can shift conversations from “tired, busy, fine” to “proud, energized, thriving.”
• How my clients' wins can spark new ideas, hope, and momentum for your own journey.

DO of the DAY
Think of something you're proud of—something you chose, took action on, or accomplished—and brag a bit about it. Tell a friend, a stranger, or even me (email [email protected]). Don’t skip this step. This is where change begins.

Want more to brag about when it comes to being your healthiest? 
Join The CLUB and start building your feel-good habit protocol at www.amybeheimercoaching.com/join

Take the free quiz to discover YOUR #1 Habit for Autoimmune Health
Want to take what you learn here and apply it? Join the CLUB.
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Sign-Up for my Daily Dose of Habits for Autoimmune Health.
Follow me on Instagram: @amybehimercoaching

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Stress is both a cause and an effect of autoimmune disease, which means breaking the cycle is key to feeling and functioning better. In today’s “Real Coaching” episode,  we dive into how to identify whether your current "rest" habits are actually serving you and how to intentionally shift toward habits that truly restore. Through real-time coaching with my brave and generous client Sylvia, we break down the process of habit change—clarifying what you want, why it matters, and how to overcome the obstacles that get in the way.

Key Takeaways:

• Clarity first: Before changing a habit, define what you actually want and how you'll know it’s working.
• Spot the loopholes: Some habits (like TV) feel like rest but don’t truly restore—recognizing this is the first step.
• Experiment, don’t expect perfection: Try different alternatives and track how they make you feel.
• Plan for obstacles: If you know what might pull you off track (like that partner who just loooooves watching TV), strategize ahead of time.
• Reframe the habit shift: Instead of "quitting" something, intentionally design your evening routine to align with what actually makes you feel better.

Enjoying this “Real Coaching” series? Let me know by sending a text or leaving a rating and review. 

Or of course, you can tell me when we meet during your complimentary consult call (click HERE to schedule)  to see if access to real coaching like this will change your health for good. Hint-hint: It absolutely will.

Take the free quiz to discover YOUR #1 Habit for Autoimmune Health
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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

Take the free quiz to discover YOUR #1 Habit for Autoimmune Health
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Sexual health is full of misconceptions to debunk—it’s about connection, pleasure, and building self-confidence. In today's habit, I get to chat with Dr. Susie Gronski, a pelvic health expert, to bust the most common myths about sexual health. We tackle everything from the importance of communication to redefining what sex really means, how to navigate the curve balls that autoimmunity can bring, and why making intimacy a habit is not unsexy—it’s actually a game-changer. If you’ve ever had questions about sexual health but didn’t know who to ask, this conversation is for you.

Key Takeaways:

• Sexual health is about more than what meets the eye—it includes emotional health, connection, and feeling self-confident.
• There is no “normal” when it comes to sex—everyone’s experience is unique.
• Communication is essential to a fulfilling sexual relationship and should never be considered a turn-off.
• Mismatched sexual desires between partners are common and do not mean something is wrong—understanding and communication can bridge the gap.
• Scheduling intimacy can actually enhance your relationship and using plays from the abc Habit Playbook is a sure fire way to make it a habit.
• Medications, stress, and medical conditions can impact sexual health, but there are professionals who can help navigate solutions.
• Sex is not a pass/fail experience—it should be enjoyable, pleasurable, and free from any and all “shoulds” that tend to creep in.

DO of the DAY:
If you’re thinking better sexual health could lead to better autoimmune health, you're probably right. Take the first TINY step and ask yourself…who can I ask for help to consider a different approach?

Links & Resources:

Schedule complimentary “coach check” here!

To learn more about Dr. Susie and her team, visit drsusieg.com

Take the free quiz to discover YOUR #1 Habit for Autoimmune Health
Want to take what you learn here and apply it? Join the CLUB.
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We often associate treats with food, but what if we expanded our definition? In this episode, I introduce the habit of indulging in non-taste treats—pleasures that tap into our other senses and can reinforce healthy habits without undermining our goals. Whether it's the sight of a sunset, the feel of warm water on your hands, or the sound of your favorite song, these small but meaningful joys can help us build habits that stick. Plus, I’m sharing my personal list of non-taste treats and how you can create your own to make habit change even more enjoyable!

Key Takeaways:

• What exactly is a treat? A treat is something that brings pleasure, but I'll share my definition that works wayyyy better for me and my clients.
• Many of us use taste-based treats in ways that don’t serve our long-term goals.
• Non-taste treats tap into sight, sound, touch, and smell to provide true pleasure.
• A great test: Will you still think it’s a treat after indulging in it?
• Bringing rewards closer to the habit strengthens the habit loop.
• False pleasures (like processed foods or social media) create an intense dopamine flood, but true pleasures provide a steady, sustainable reward.

DO of the DAY: Start your list of non-taste treats today! Keep it handy and add to it as you notice what feels like a true treat—something that makes you pause and think, hmm, this is nice.

Links:
Join me inside The CLUB HERE to take these habit strategies to the next level
Check out my running list of non-taste treats HERE for inspiration

Go treat yourself—no sugar required! 😊

Take the free quiz to discover YOUR #1 Habit for Autoimmune Health
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Creativity isn’t just for artists—it’s for everyone, including you. Today, I’m talking with Lindsey Holcomb, an artist and advocate who has used creativity as a way to process her autoimmune diagnosis. We’re getting into what creativity really is, how it shows up in everyday life, and why it’s worth making a habit. If you’ve ever thought, “I’m not a creative person,” or if you’re just looking for a different way to approach challenges, this conversation will give you something to think about. Lindsey also shares how she turned her first MRI into a piece of art and how that practice has resonated with others navigating their own diagnoses.

Key Takeaways

• Creativity isn’t just about making art—it’s about curiosity, problem-solving, and finding new ways to do things.
• It’s a powerful tool for processing emotions, especially when facing something overwhelming.
• You don’t need fancy supplies—creativity can start with whatever’s around you.
• Research shows that creative expression improves mental health, self-acceptance, and overall well-being.
• It’s easy to assume you’re “not creative,” but if you look at how you adapt and navigate daily life, you probably already are…plus my own examples of this.
• Learning to feel your accomplishments is just as important as achieving them.
• Boundaries and rest aren’t optional, especially for introverts or those managing chronic illness.
• A good question to ask: How can I approach this differently?
• Your DO of the DAY

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.

Take the free quiz to discover YOUR #1 Habit for Autoimmune Health
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Welcome to Habit 83…one that quite possibly is responsible for all the good things in my health. I am talking about the power of taking a daily dose of autoimmune health. Listen in to find out what autoimmune health even means, plus I’ll redefine what it can look like for us with a diagnosis—moving beyond just the absence of symptoms to a life filled with intentionally making space for what matters most. Whether you’re a longtime listener or new to my world, get ready for actionable insights that inspire you to take charge of your health and join me for a ride  dedicated to changing your habits in a way that actually feels good so the change  lasts for good.

Key Takeaways: 

- My unique background as a pharmacist and coach shapes a holistic approach to autoimmune health.
• Daily habits, no matter how small, build the foundation for sustainable energy and feeling good.
• Redefining health means embracing vitality, purpose, and self-care beyond just managing disease.
• A variety of habits—in nutrition, movement, and emotional wellness—ensures you stay energized and engaged.
• Taking action bridges the gap between learning and change; tiny daily steps add up to significant results.

Information does not equal transformation. So my equation is learning plus action equals change. Take action by signing up for my “Daily Dose of Habits for Autoimmune Health” here.

Take the free quiz to discover YOUR #1 Habit for Autoimmune Health
Want to take what you learn here and apply it? Join the CLUB.
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Sign-Up for my Daily Dose of Habits for Autoimmune Health.
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