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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

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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.

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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

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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

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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! 😊

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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
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Join me for a bonus episode where I’m in the interviewee seat once again, answering all sorts of questions about being a woman with a diagnosis. Dawn Morgan and I are diving into the uncertainty that so often comes with managing health with multiple diagnoses and an ever changing body. Whether it’s symptoms that overlap, unexpected challenges, or just not knowing exactly what’s going on in our bodies, I’ve learned that certainty isn’t always possible—but that doesn’t mean we’re powerless. I’m sharing my personal journey of navigating MS, osteoporosis, and hormonal unknowns, and how shifting my mindset has helped me focus on what actually makes a difference.

Key Takeaways:

• The Power of Perspective: Instead of getting stuck in the unknowns, how to focus on what I can control—nutrition, movement, rest, and mindset—all of which support my body in ways that matter.
• When Symptoms Overlap: Chronic disease symptoms often mirror aging, hormonal shifts, and other conditions. Rather than chasing a perfect answer, try a new approach.
• Asking Better Questions: Rather than asking “Is this MS or something else?” I’ve found it more helpful to ask, “What’s one thing I can do today to support my health?”
• Advocating for Whole-Person Care: Dawn’s sharing her quest to foster a  healthcare team that considers all of us—not just a certain autoimmune disease—so we can get the best possible support for our mind and bodies.
• DO of the DAY: In the face of uncertainty, start a list of everything you are certain about.

The good news is, most of the things we know we should be doing to feel better will help everything—MS, aging, hormones, mindset, and beyond. 

And if uncertainty is a habitual feeling…one you find yourself feeling more often than you’d like…you’re not alone. I’ll boldly claim it is a superpower of the CLUB, because I needed to figure out how to get out of uncertainty on repeat…so it’s something I got good at and it’s something I walk you through, if you’re looking for that too. Come see if the CLUB could be your plan for a taking more control of your health at www.amybehimercoaching.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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Ever feel like habits have to be daily or weekly to matter? Not true! In this episode, I’m talking about how making something an annual tradition can be just as powerful when using habits the way we do…to feel and function at our best…for a lifetime. I’ll share real-life examples and how to make once-a-year habits work for your health and happiness.

Key Takeaways

• Habits don’t need to be daily to count—annual habits can create a big impact with less overwhelm.
• Adding meaning to annual habits helps them stick (plus, you likely already have one or two to celebrate).
• A lighter, less-is-more approach to frequency might just be what you need to stay consistent.
• Try using 3 plays from the abc Habit Playbook – reminders, your support squad, or your calendar to keep these habits on track.
• Annual habits give you the chance to feel consistent, even when life is busy.

"Embracing habits as an annual thing can be a fun way to eventize something, put some hype behind it, and make it feel special."

DO of the DAY
Think of something you want to do, someone you want to see, or an experience you love. Decide to make it an annual habit, write it down, and start your new tradition today.

My most impactful annual habit? Deciding what support I will gift myself for the year. Join me in the CLUB here for your plan alllllll year to master your habits for autoimmune health. Plus...it's FUN to feel supported!

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You are in for a treat—you’re about to meet a wonderful human, Damian Washington… if you haven’t already had the pleasure! He’s going to introduce himself when we get started, but I want to highlight the inspiration behind this episode’s title. It comes from Damian himself, who introduces his series with, “MS is a terrible way to meet wonderful people.” I couldn’t agree more.

When I think about finding the light in heavy situations, the people brought into my life because of it come to mind first—like you and my clients. None of us want an autoimmune diagnosis, but here we are, meeting wonderful people along the way.

What follows is a raw, real, and impromptu conversation. We dive deep into the SELF: self-love, self-trust, spending more time with yourself, and even giving yourself a nickname—which you’ll be invited to do for your DO of the DAY at the end. We also explore power, physics, and presence, and how each one contributes to living a good life.

Key Takeaways

• Autoimmune Disease & Connection: “MS is a terrible way to meet wonderful people,” but it’s a reminder of the beauty that can arise from hard situations.
• SELF Matters: Building self-love, self-trust, and spending intentional time with yourself are critical parts of living well.
• Live by Design, Not Diagnosis: Define your life by what you can do, not what a diagnosis limits you from doing.
• Terabyte Magic: Our perceptions capture only a sliver of reality; stay open to the vast opportunities around you.
• Do Something for Future You: Never suppress an urge to be kind—to yourself or others.

DO of the DAY
Give yourself a nickname that lifts you up! Whether it’s “champ,” “baby,” or something personal, start using it daily to speak kindly and powerfully to yourself.

Want to spend more time with Damian? Find him on instagram here (@damianwashington)

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