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Diet Coke: love it, hate it, or can’t quit it? In this fun and real conversation, I sit down with Emma, a CLUB Habit Hub member and fellow Diet Coke dropout, to unpack why this fizzy favorite has such a powerful pull. We explore why it’s been called a “fridge cigarette,” what it really takes to quit, and the ripple effect one habit shift can have on your energy, health, and pride. Whether your “thing” is Diet Coke or something else, this episode will help you see you’re not alone—and remind you that every tiny shift adds up to you doing what can feel impossible.

What you’ll learn in this episode:

• Why Diet Coke has been nicknamed the “fridge cigarette” and why that it makes so much sense.
• The surprising role of pride in breaking stubborn habits.
• How Emma used a mix of “TRUST in the Tiny” and a “Quit Date” to finally step away from a habit she never thought she could.
• Why answering a simple question about yourself can change everything.
• The ripple effect: how one bold habit shift can spark confidence and momentum in other areas of health.

Powerful Quote:
"Healing doesn’t mean you have to give up everything you love. It means finally learning those simple shifts that keep your energy steady, your inflammation low, and your sanity intact." – Emma

DO of the DAY:
Write down one habit that feels impossible to change and set a simple goal around it. Whether you start tiny or draw a bold line in the sand, the act of naming it and making a plan is your first domino.

Links & Resources:

• Join me and Emma and others moving mountains in our health inside CLUB Habit Hub. More details and your next step 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.
Podcast Website
Sign-Up for my Daily Dose of Habits for Autoimmune Health.
Follow me on Instagram: @amybehimercoaching

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Blood sugar might not be something you think about every day—but maybe it should be. In this episode, I sit down with Ben, a nutrition expert who also happens to live with type 1 diabetes. His lived experience and professional expertise combine to deliver practical wisdom we can all use—whether or not diabetes is part of your story. From the top three food habits for stable blood sugar, to the non-food habit he calls the “unsung hero,” Ben shows us how better blood sugar means better energy, better health, and better autoimmune resilience.

Key Takeaways:

• The top 3 nutrition habits that help balance blood sugar (diabetes or not!)
• The surprising non-food habit Ben calls the “unsung hero” of blood sugar control
• Why consistency and mindset matter just as much as carbs and protein
• The truth about type 1 vs. type 2 diabetes—and the myths that drive Ben crazy
• Why decision fatigue is real in chronic illness, and how to simplify with habits that stick
• How lifestyle and conventional medicine don’t have to compete—they can and do life each other up

DO of the DAY
Pick one small habit from this episode—protein, fiber, electrolytes, more sleep, or more movement—and start today. Don’t wait for next week. Doing one tiny thing today is how you build the ripple effect of better health and energy.

Where to find Ben:

Instagram: https://www.instagram.com/manoftzeel

Tiktok: https://www.tiktok.com/@manoftzeel

Website: www.yourdiabetesinsider.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.
Podcast Website
Sign-Up for my Daily Dose of Habits for Autoimmune Health.
Follow me on Instagram: @amybehimercoaching

Please be sure to subscribe so you don't miss an episode of your new favorite habits podcast! If you are feeling extra generous, rate the show and leave a review to help other find us.

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Sometimes a conversation had over on another podcast is just too good not to share here on this one. I was recently a guest on Too Human with Nurse Nell and loved her questions and energy. It’s one I want to air here, especially if you’re looking for a refresher on the six spokes of the Habit Hub for autoimmune health—mindset, food, movement, rest, connection, and "good" stress.

In this conversation, we explore how to shift from feeling powerless with autoimmune disease to discovering the 70–90% of your health you can influence. We dive into how tiny habits can spark massive shifts, why celebrating what’s working changes everything, and how our identities can transform through a diagnosis.

You’ll hear:

• What it looks like to shift from “my life will always be worse” to “my life could be better.”
• Why “trust in the tiny” is the key to building sustainable habits.
• How celebrating progress fuels energy and momentum.
• The unexpected ripple effect your health habits can have for future generations.

DO of the DAY
Pick one spoke of The Habit Hub for Autoimmune health—mindset, food, movement, rest, connection, or "good" stress—and ask: what’s one tiny habit I can start today to strengthen this area?

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.
Podcast Website
Sign-Up for my Daily Dose of Habits for Autoimmune Health.
Follow me on Instagram: @amybehimercoaching

Please be sure to subscribe so you don't miss an episode of your new favorite habits podcast! If you are feeling extra generous, rate the show and leave a review to help other find us.

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If fatigue, brain fog, or feeling like you just aren't a consistent person keep you from following through on healthy habits, self-sabotage just might be at work.

When you hear the phrase self-sabotage, it’s easy to think “Not me.” But my guest today, clarity coach Sam Hawley, is here to help us see it differently — and maybe even spot where it’s quietly draining your energy and affecting your autoimmune health. From overthinking to people-pleasing, hyper-achieving to procrastinating, Sam shares how self-sabotage patterns often start in childhood as a way to protect you…and how you can shift them into habits that actually support your health. You’ll learn tools like “permission slips” and a 12-second grounding practice that can help you make better choices, preserve your energy, and feel more in control of your day.

Key Takeaways:

• What self-sabotage really is (and why it’s not an attack on your character)
• Ten common sabotage patterns and how to spot the top ones affecting your energy and health
• Why “permission slips” can instantly lower stress and open up possibility
• How to use a 12-second, 5-senses grounding practice to interrupt self-sabotage in the moment
• The surprising connection between self-sabotage, self-trust, and your ability to follow through on healthy habits
• Why breaking a sabotage pattern in one area of life makes it easier to shift others

DO of the DAY:
Notice a moment when you feel overwhelmed, stuck, or “should-ing” yourself. Pause for three deep breaths and try a simple, grounding, and mindful practice to bring yourself back into the present moment before you act. This quick reset can save your energy and help you choose the next best step for your health.

Links from this episode:

• Sam's Newsletter HERE.
• Take the quiz to identify your self-saboteurs HERE.
• Follow Sam on IG HERE.
• Take all this habit good-ness and add in a dash of support to let it change your health...for good. Join me inside CLUB Habit Hub 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.
Podcast Website
Sign-Up for my Daily Dose of Habits for Autoimmune Health.
Follow me on Instagram: @amybehimercoaching

Please be sure to subscribe so you don't miss an episode of your new favorite habits podcast! If you are feeling extra generous, rate the show and leave a review to help other find us.

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The #1 skill you can master for your health isn’t cooking, exercising, or even stress management—it’s the skill of making and breaking habits. In this episode, I share why habit change is the foundation for autoimmune health, why information isn’t enough, and how building this one skill makes every other health goal possible.

Key Takeaways:

• Why habit change is the #1 skill that determines your health success
• The difference between knowing what helps and actually living what helps
• The micro-skills that add up to the umbrella skill of habit change
• A CLUB Happening that shows how thinking differently leads to doing differently
• How to use the “on-deck circle” of fall to prepare for the New Year. Yes, 2026 goals start today.
• What happens when you make this skill your top priority before any other health goal

“Skills are freedom. Get skilled up.” – Pat Falvey

DO of the DAY:
Ask yourself: What am I doing right now to put the belief that habits matter into action? If the answer is nothing, you may believe it in your head but not live it in your body. Commit to one thing—time, money, help, or a new approach—during this “on-deck” season.

Links + Resources:

• Master this #1 Skill for Autoimmune Health (and Life) inside CLUB Habit Hub 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.
Podcast Website
Sign-Up for my Daily Dose of Habits for Autoimmune Health.
Follow me on Instagram: @amybehimercoaching

Please be sure to subscribe so you don't miss an episode of your new favorite habits podcast! If you are feeling extra generous, rate the show and leave a review to help other find us.

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Sometimes the most powerful health tool isn’t food, movement, or rest—it’s connection. In this episode, I share one simple question that has transformed how I support others and how I feel supported myself. You’ll hear the science behind why this matters for autoimmune health and how asking (or being asked) this one thing can lower stress, ease fatigue, and strengthen your relationships.

Key Takeaways:

• The “help or hug” question and how it can transform connection.
• Why social connection can trigger the parasympathetic (rest-and-digest) response for both people involved.
• The research showing connection lowers distress and improves quality of life in autoimmune disease.
• How being the person others turn to with hard news has become one of my most meaningful measures of health.
• Why inside CLUB Habit Hub, the space to ask for help or a hug is a game-changer for making healthier habits stick.

DO of the DAY
Ask someone close to you: “Do you want help or a hug?” Then invite them to ask you the same when you bring something hard their way.

Links from the Show:

• CLUB Habit Hub was created for all the help and virtual hugs it takes to feel better and function at your best. Explore joining 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.
Podcast Website
Sign-Up for my Daily Dose of Habits for Autoimmune Health.
Follow me on Instagram: @amybehimercoaching

Please be sure to subscribe so you don't miss an episode of your new favorite habits podcast! If you are feeling extra generous, rate the show and leave a review to help other find us.

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You might think "responsibility" sounds heavy, maybe even guilt-ridden. But in this episode, I’m flipping that word on its head. We’re talking about fierce responsibility—not blame, but empowerment. You'll hear the belief that changed everything for me, and how it's helping me and my clients take control of their autoimmune health in practical, feel-good ways. I’m also introducing a new belief seed worth planting, sharing one of my biggest takeaways from a creativity retreat, and giving you one simple way to start shifting from reaction to response today.

Key Takeaways:

• The life-changing redefinition of responsibility as response-ability
• Why reacting is human—but learning to respond is powerful
• A new “belief seed” to plant for autoimmune health: I am responsible for my health
• What it means to control the controllables—and what those actually are
• What I learned about how to distill big life lessons into actionable change...and how you can do it, too

"We don’t have control over everything in life, but what we can control, we need to take a fierce responsibility for." – Elizabeth Gilbert

DO of the DAY:
Ask yourself: What is one problem I can take some fierce responsibility for today?
Then, follow it up with: How can I take responsibility for it—starting now?
Challenge yourself to find just one answer and act on it. This is how you build the ability to respond and start becoming someone who feels in control of their health.

Links mentioned:
🎧 Belief Seed Series – start with the intro then listen for the top beliefs of people who feel 'autoimmune healthy'
♣️Ready to take fierce responsibility with support? Explore CLUB Habit Hub and schedule your consult 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.
Podcast Website
Sign-Up for my Daily Dose of Habits for Autoimmune Health.
Follow me on Instagram: @amybehimercoaching

Please be sure to subscribe so you don't miss an episode of your new favorite habits podcast! If you are feeling extra generous, rate the show and leave a review to help other find us.

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We made it to Habit 100! And this one might be the most important yet. It's about gratitude—but not just any gratitude. This one’s directed at you…or more specifically, the version of you who did something hard, something helpful, something that your today-self is living the benefit of. And yes, this is also the moment when the podcast shifts—still filled with habits, still grounded in the what/why/how, but now with more room to follow what’s truly on my mind and in my heart.

This episode is part celebration, part reflection, and all about creating energy and motivation from one simple action: saying thank you to yourself. Past you deserves it. Future you will too.

In this episode, you’ll hear:

• Why this podcast is evolving and what you can expect going forward
• What helped me push past fear and discomfort to start this show
• How to use the concept of “past, present, and future you” to build self-trust
• The secret power of good stress and how to use it to your advantage
• A challenge to do something today that your future self will thank you for

DO of the DAY →

Find one thing past you did—big or small—that made today easier, better, healthier. Then say thank you. Speak it. Write it. Celebrate it.

If listening to this podcast has helped you feel more hopeful or more equipped to take care of your health, consider using your complimentary consult call with me to thank yourself out loud and take what we do here on the show even further. Blow your own mind with what's possible HERE.

Here’s to 100 habits…and hundreds more health-changing ideas to come.

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.
Podcast Website
Sign-Up for my Daily Dose of Habits for Autoimmune Health.
Follow me on Instagram: @amybehimercoaching

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