Episode 164
Amy Behimer:
The Six Critical Health Habits Every Person With Autoimmunity Must Master
Tired of relying on willpower alone to manage your autoimmune condition? Discover why a pharmacologist-turned-coach believes sustainable habits, not endless determination, hold the key to lasting health improvements. Amy Behimer shares the surprising framework that transformed her life with multiple autoimmune conditions, including MS.
First Aired on: Nov 4, 2024
Episode 164
Amy Behimer:
The Six Critical Health Habits Every Person With Autoimmunity Must Master
Tired of relying on willpower alone to manage your autoimmune condition? Discover why a pharmacologist-turned-coach believes sustainable habits, not endless determination, hold the key to lasting health improvements. Amy Behimer shares the surprising framework that transformed her life with multiple autoimmune conditions, including MS.
First Aired on: Nov 4, 2024
Table of Contents:
In this episode:
Introduction
Amy Behimer, a doctor of pharmacology turned health coach, joins me to discuss how creating sustainable habits transforms autoimmune recovery.
Drawing from her personal experience with multiple autoimmune conditions including Multiple Sclerosis, Amy shares her unique perspective on why willpower alone isn't enough for lasting health changes.
Episode Highlights
The Journey from Pharmacology to Health Coaching
After collecting multiple autoimmune diagnoses including vitiligo, Graves disease, IBD, and finally Multiple Sclerosis at age 27, Amy realized she needed a different approach to health.
Her MS diagnosis became the wake-up call that led her to explore alternative paths to wellness.
- Started with autoimmune symptoms in her teens
- Accumulated multiple diagnoses over time
- MS diagnosis at 27 became the turning point
- Combined scientific background with coaching expertise
Understanding Autoimmune Health vs Disease
Amy emphasizes the importance of focusing on health rather than disease, highlighting how trillions of cells in our bodies are working correctly even when dealing with autoimmune conditions.
- Focus on what's working in the body
- Embrace both good and challenging days
- Common symptoms don't have to be normal
- Challenge the belief that conditions only worsen
The Six Key Areas of The Habit Hub
Amy introduces her framework for autoimmune health, breaking down the six essential areas that need attention for sustainable healing.
- Mindset as the foundation
- Food and nutrition
- Movement strategies
- Rest and relaxation
- Connections with others
- Good stresses for growth
Why Balance Matters More Than Perfection
The discussion highlights how hyperfocus on one area, like diet, while neglecting others can create imbalance and hinder overall progress.
- Can't outnourish a poor mindset
- Importance of maintaining social connections
- Finding personal balance in each area
- Adjusting strategies based on daily needs
Creating Sustainable Change Through Habits
Amy shares insights about the science of habit formation and why it's crucial for autoimmune health.
- Habits become automatic, conserving energy
- 80% implementation, 20% learning ratio
- Making changes tangible and measurable
- Celebrating progress along the way
Notable Quotes
"All of life is 50-50... we don't even know what a good day is unless we have a bad day. And so embracing both of them is important because we need both to find balance."
Amy Behimer
"Just because something is common doesn't mean it's normal. So we have, you know, I call fatigue the symptom that binds many of us, but the truth is sometimes I think we get this message that autoimmunity equals fatigue."
Amy Behimer
Other Resources:
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Episode Transcript
Amy Behimer:[00:00:00] The habits are truly a source of energy. So it can help us conserve energy and then also make habits that refill our cup and give us energy.
Amy Behimer: The whole point of going through the friction to make it a habit is to get to that point where you look back and you're like, wow, I'm choosing the better option on habit on autopilot. And so you're not spending any of your energy on it. Now you get to go apply that to other things.
Amy Behimer: And like our brain is. Truly it wants to be in the grip of the habit because it gets to power down. So let's get those habits built and they're going to happen either way. So let's find as many as we can to get that on autopilot where it's feeding us and loving these beautiful bodies of ours.
Julie Michelson:[00:01:00] Welcome back to the inspired living with autoimmunity podcast. I'm your host, Julie Michelson. And today I'm joined by Amy Beheimer. Amy is a doctor of pharmacy and nationally board certified health and wellness coach who helps people ready to feel healthy, no matter their autoimmune diagnosis. Amy lives with multiple sclerosis and has experienced massive shifts in physical, mental, and emotional health as a result of coaching, making it her mission to serve others by helping them learn how to love their life after a diagnosis.
Julie Michelson: Amy shares stories, strategies, and questions for self discovery and the science of [00:02:00] all things habits and autoimmune health on her weekly podcast, the habit hub for autoimmune health. She offers a mix of coaching community and curated curriculum inside the club for those ready to make the shift from managing autoimmune disease to creating autoimmune health.
Julie Michelson: In today's conversation, we're talking about creating the habits that lead to autoimmune health. Amy shares her framework and the importance of habitual thinking, feeling, and action to take charge of our lives and create wellness.
Julie Michelson: Amy, welcome to the podcast.
Amy Behimer: Oh, thank you so much for having me, Julie. Excited to be here.
Julie Michelson: I am excited for our conversation as well. I would love to get to know, and for listeners, if those who don't know you yet, um, tell us a little bit about your journey, because I had said to you before we hit record, I can't, I can't believe I didn't meet you sooner.
Amy Behimer: It's funny how that happens. [00:03:00] It's such a good reminder that the world is so big, and even the world of autoimmune, autoimmunity is so big.
Julie Michelson: It's true. It's true. So how, you know, how does a doctor of pharmacology become a health coach and this autoimmune expert?
Amy Behimer: Absolutely. So like, Most people who end up, you know, really diving in and becoming, uh, a student for life of a certain area, it's out of necessity for ourselves.
Amy Behimer: And so, yeah, I do have an autoimmune story that includes a collection of a few different diagnoses. Um, I started in my teens with vitiligo for all, all of you out there who may have that. Um, following that was Graves disease, so a thyroid condition and I'm chugging along in my mid twenties and I end up with some IBD symptoms and throw another diagnosis there and I still knew [00:04:00] this whole time that that wasn't what my thing was.
Amy Behimer: That wasn't what was wrong. And so at 27, I was diagnosed with multiple sclerosis. And I have to say that. that diagnosis for whatever reason, whatever I knew about it from school, um, the way that I was envisioning it could look in my future stopped me in my tracks and really had me saying, Whoa, something is trying to no longer whisper, but scream at me that it was not in, uh, appreciating the way I was living my life, which really looked normal to everybody else.
Julie Michelson: Sure. Yeah. As it
Amy Behimer: often does.
Julie Michelson: Absolutely. And I can see, um, and, and for certain, some listeners, maybe, you know, any one of those diagnoses could, could be what stops you in your tracks. Right. Um, I, my beloved aunt struggled with MS. for her adult life, at least, you [00:05:00] know, as long as I was old enough to even understand what was going on.
Julie Michelson: Um, so I can certainly see how, you know, not knowing what you know now, that would be the thing that would make you say, okay, you know what? Like I thought my body was telling me something, but this is not the future I want.
Amy Behimer: Yeah. And I think what it was so tied to was this feeling of independence. Um, you know, this, this potential glimpse at mobility being affected and already was affected in some ways.
Amy Behimer: Sure. And so that's, you know, the patient side that brought me to it. And. You know, now I realized, okay, I do think about this in a different way than most people. I do bring a scientific background, you know, mixed with this coaching piece that I just feel I was born to do. And so it was just something that I couldn't stop learning about doing serving.
Amy Behimer: So, so here I am now. And I really, um, you'll [00:06:00] hear me say it throughout. I really do call it autoimmune health on purpose. Yeah. Yeah, we have these diseases, but if we only look at the disease side of it, we're missing out on the trillions and trillions of cells that are working. And how do we lean into those a little bit more to help balance, um, balance what, what's happening in our body.
Julie Michelson: I love that. And, and it can sound hard in the moment, you know, the, I can hear the coach in you, the, the focusing on the positive, right. We may have these, these things not working optimally in our body, but, but if we're here having the conversation, then there's a lot going right. So,
Amy Behimer: yeah. And, you know, and, and also included in my coach hat is, you know, I, I live and believe and coach in this, this idea that.
Amy Behimer: All of life is 50 50. So, you know, with for every positive there potentially is a negative, but we don't even know what a good day is [00:07:00] unless we have a bad day. And so, yeah, embracing both of them, which I'm you're nodding along and I'm sure you also, um, you know, work with because, yeah, we need both to find balance and it would be.
Amy Behimer: It's so unrealistic to think that we're only going to have the health side or the positive side. So it's all welcome. All of it.
Julie Michelson: Sure, sure. And the flip side of that too is so many of us don't even know how good we can feel until we start to feel. But, you know, we all only ever have. The experience of what's going on in our bodies.
Julie Michelson: So how do we compare until we can, you know, achieve that up level and just start to feel. I remember I have a client who, um, she's 70 now love her. And when we were working through stuff in the beginning and changing out products and, you know, identifying toxicity issues, she's literally at 70 years old, learned that toothpaste doesn't hurt everybody's mouth.[00:08:00]
Julie Michelson: Right. Like her whole life, her body was telling her like, don't stop doing this with the kind of the brand of toothpaste she was using. And she said it net until she switched and she looked at her husband and said, does toothpaste sting your mouth? And he was like, no, what are you talking about? What? You know?
Julie Michelson: And so we don't know, like our, our lenses are lens. And so. Until we can change it. Like you, like you said, even for me, it was the first time at the height of my struggles. The first time I changed the sheets on a bed and it was not a big deal. I was like, Oh, this is how other people feel.
Amy Behimer: Yeah. Yeah. I, I love both of those examples.
Amy Behimer: And, you know, the other thing about us is that just because something is common doesn't mean it's normal. So, so like, yes, we have, you know, I call fatigue the symptom that binds many of us, but the truth is [00:09:00] sometimes I think we get this message that autoimmunity equals fatigue. And so we kind of. I, I, people will kind of say, this is just the way it is.
Amy Behimer: And, and that thought alone, that belief is so limiting because it doesn't have to be common, but you, you ask around, how are you doing busy tired and kind of re rewrite, rewriting that from, um, from the get go can be a real changer
Julie Michelson: That's so true. How did you, I'm curious, like how did you, because like, so I, I wish I had a coach.
Julie Michelson: I wish I had heard of coaches. I wish, you know, like you, I do what I do because. I want to change the story, right? We want people to know that that there are options and that the body can heal and we can improve and life can get bigger instead of smaller, but you actually did experience coaching as part of your journey.
Julie Michelson: Is that how did you find coaching?
Amy Behimer: I did, you know, it's serendipitous and you look back [00:10:00] and where did I first find that coach? But I had been in, uh, traditional therapy for years and just to help me with some of the weight that it felt like having a diagnosis, like, like MS. And I kind of got to this point where things were good, you know, and, but I'm like, God, they could be better.
Amy Behimer: And I ended up being exposed to a life coach at the time. And it was the first time that I really heard. And was willing to accept and embrace that how we are thinking about something actually determines our reality. And so this coach said to me, you know, I had this thought when, as soon as I was diagnosed, well, clearly my life will be worse now because I have MS or I'll, or I'll never be as healthy.
Amy Behimer: And everyone would agree, everyone would agree with that. So it felt very, very true. And this coach was willing to challenge and say, You know, that's a thought like it, that doesn't have to be the reality. And my mind was blown. And since then, [00:11:00] I really am, you know, it's been over a decade. I truly believe my life is not worse.
Amy Behimer: I truly believe I am healthier in so many emotional metabolic mind ways. And, you know, good luck trying to get me to believe otherwise, because, you know, because of that. So that's how I found it. And that one shift just opened the door to so much.
Julie Michelson: I love that. That's amazing. And, and for so many of us out there, you know, yes, our thoughts create our reality, but so many of us are literally told by our doctors when a diagnosis is delivered.
Julie Michelson: We will decline expect it, you know, and, and so gosh, if we could just change that one thing,
Amy Behimer: how
Julie Michelson: many people wouldn't have to be 10? You know, I was also, I was 11 years into decline because that was what I was expecting. To happen before I thought maybe there's another way, [00:12:00] because if this continues I won't be here very long, you know, and so I love that you know this is again why you have the podcast and your group and it's just.
Julie Michelson: because we need to change that conversation.
Amy Behimer: Yeah. And I think one of the barriers to, for most people when they hear that is, well, that must be nice to have pot to think like that, or that must be nice. And I, I like to really pull back the curtain and say, it's not that we Either are lucky that we have this view or we don't, I call, you know, that, like you mentioned, the podcast is the habit hub for auto health.
Amy Behimer: And the way we define, I define a habit is there's three layers to it. We have habitual thinking, we have habitual. Feelings. And then we have habitual actions, kind of the habits that we typically think of. And so when I say that I shifted that thought or that belief, I approach, I approach it like a habit.
Amy Behimer: Oh, I'm going to practice this. I'm going to build that neural pathway. [00:13:00] And it's tangible. It's not, okay, maybe one day I'll have this perspective. It's, oh no, we set a goal and we go after it and we make it a habit.
Julie Michelson: I love, I love that you said that. And it's not magical thinking and it's not like, Oh, it must be nice for you.
Julie Michelson: You live on the sunny side of the street. Yeah. Like it's a choice and, and like any habit it takes, you know, practice use the word practice. It's, it's a practice.
Amy Behimer: I got to speak at a conference, um, earlier this year and there was a panel and there were many of us and people got to ask questions and, you know, there were some amazing people that I was speaking with.
Amy Behimer: And one of the questions was, you know, mental health with these diagnoses and with MS is very real. So how do you. Actually approach that. How does this fit in? And I so respect the other people on the panel. And they answered, you know, you, you look at the different perspective, you do this. And it got to me and I, and I said, well, it's, it was this therapy, then it was coaching.
Amy Behimer: And then I met weekly and then I had a [00:14:00] group, you know, it was very tangible steps to actually close that gap. And I think that more and more people talking about that, I hope to be someone who's talking about that work of coaching. Um, Is, is we'll give people some hope that it's not something you just have to wait to strike to hit you.
Amy Behimer: We can do it.
Julie Michelson: Yeah. I love that. I love, let's talk a little bit about, you know, the, the habit base of your work, right? I mean, your podcast, your it's the habit hub for autoimmune health. So I think that's the perfect time, you know, because it's not magic. Yep. I always say like, if I had the magic wand, I would use it for you.
Julie Michelson: I promise. Um, so just, you know, tell us, let's go a little bit deeper and you said so many things I want to put highlight, um, but small steps, right? So, so tell us about your approach and, and how it works.
Amy Behimer: Sure, sure. You know, it kind of [00:15:00] was. Born through my own personal work and starting retrospectively to look back and say, how is this working and why is this working?
Amy Behimer: And then I'm just so grateful as I became a coach and got to work with others, and it really started to crystallize into this framework. And like we mentioned, the Habit Hub for Autoimmune Health, and What it covers is the six key areas of lifestyle. So, there's a lot we can't control in, in life and, you know, our genes we can't control.
Amy Behimer: But it's the six key areas that we do have some influence and control over. And, you know, like I said, it, I, it's a framework that is a hub on purpose to kind of show the balance of these things. Um, I know I spent years going through this. A hundred and ten percent on my diet and that makes a bumpy ride when you neglect some of the other spokes.
Amy Behimer: I always say you can't outnourish a crappy mindset. [00:16:00] And so, you know, the six areas and I'll just briefly touch on them, but they are mindset. So that is pervasive throughout all of them. How are we thinking and feeling about all these things? We have food. We have movement, we have rest and relaxation, we have connections, and then we have good stresses.
Amy Behimer: So for those of us with autoimmunity, we know that, you know what, if we put our brains and bodies and even our emotional, um, selves up to a little challenge, we're going to come out stronger.
Julie Michelson: Yeah.
Amy Behimer: And you know, if you're listening, none of those things are, you've never heard before that. And that's a good thing.
Amy Behimer: Like the science is the science and we get to pull on that. But presenting it in a framework that is usable, I call it the habit hub IRL in real life. We, we take what that it's beautiful on paper and it's beautiful on a screen, but we actually pull it in. And what does that look like in real life to actually make [00:17:00] progress and optimize, optimize these six key areas.
Julie Michelson: I love that. And I love, I wish I had come up with the hub. I mean, it is, I'm sure you hear it all the time too. Like you just said with diet, right? Like, it's like, Oh, I, you know, I've, I've, you know, I've been doing this and it's not working and it's like, well, because you're only doing that.
Amy Behimer: Yeah.
Julie Michelson: And you're holding it so tightly that you're creating so much stress.
Julie Michelson: Yeah. So. Or what are you, what are you thinking
Amy Behimer: about it while you do it? Like I,
Julie Michelson: you know, there's studies. I'm thinking about how this is a, you know, a scarcity mindset and this is terrible, you know, and it's not fair and all the, yeah. Yeah. It's so true.
Amy Behimer: I mean, And they, they play together. I mean, I became so fixated on making sure that inflammatory oils didn't touch my body.
Amy Behimer: And all of a sudden my connection spoke was depleted because I was saying no to going out and connecting over a meal. And it's, you know, we really, one of the three reasons research back [00:18:00] reasons that change feels hard or it doesn't last is that We don't have a common operating system. And so following a framework like the habit hub or like any, um, one that speaks to you and makes sense, helps us to be able to piece it all together.
Amy Behimer: And how does this fit in? And you know, it's, we're not just grabbing random information from all over, cause it's coming at us. There is information everywhere.
Julie Michelson: There is. And not all of it's good. And like you said, it may, it may not resonate. It might not be the right strategy for you. Um, and, and one person's baby step may feel like somebody else's giant leap.
Julie Michelson: And so, um, it's the finding what does resonate and, and building those successes. Um, you know, I, I find I'm always like slowing people down a little bit. Like your perfectionism is what got you here. Like let's take a different approach this time.
Amy Behimer: I [00:19:00] love that. And, and I always, you know, we all want to feel better.
Amy Behimer: That's another commonality and better for you, Julie is different than better for me. Sure. Better for me on a Monday is different than for me on a Friday or year after year. And so it's really always being. Able to apply it to yourself. 'cause you're the expert right in, in yourself, always.
Julie Michelson: Yeah. And don't limit yourself either as to what better can feel like because Oh,
Amy Behimer: amen.
Julie Michelson: I, you know, if you had asked me five years ago, I, I would've told you I couldn't possibly feel better Yeah. Than I felt five years ago. And like every six months I'm like, oh yeah, I can apparently, yeah. You know?
Amy Behimer: Yeah.
Julie Michelson: So don't don't cap it
Amy Behimer: well. And the fact is I have multiple sclerosis and that, you know, that comes with some reminders, some symptoms.
Amy Behimer: So sometimes feeling better for me is feeling better about some of the things that don't feel good or some of the [00:20:00] loss or grief or frustration that can come with that. But it's removing some of the, um, added layer of suffering that, that we sometimes as humans can add to it.
Julie Michelson: I think most often if we're not trying not to, yeah, good point.
Julie Michelson: Yeah. Um, I, I like that and, and people ask me all the time, I've been so blessed to, to be symptom free. Um, but I, I know it doesn't mean I never feel a thing. Right. Like I've been in just right now I'm in the heart of a stressful time. My sleep has been a little disrupted, um, which is unusual for me. I know the things right.
Julie Michelson: It's the same and it's always a good reminder. Hopefully always makes me a better coach. Um, but now you, you, you said it earlier and I love saying that all the time to you, like the body will whisper and if you ignore it, it'll get louder and louder until it's screaming. [00:21:00] Now I listen to the whispers. Yeah.
Julie Michelson: You know, and so I know I can't control, you know, what, what's going on in, in life right now that I need to step up and play a little hard. Um, but I know I don't wanna feel like I felt 11 years ago. Yeah. So I know what I need to do and, and sometimes we need that little reminder to uplevel, you know?
Julie Michelson: Absolutely. Yeah. For sure.
Amy Behimer: Yeah, only, you know, when, you know, I like to say we're going to exert energy and you know, the difference between exerting energy because you're climbing a mountain versus if you're digging a hole and it's so true, like, and, you know, and even all this with, with, With coaching and my husband will always say, you know, you're, you're putting in a lot you're doing.
Amy Behimer: I said, and I tell him I'm, I'm climbing a mountain right now. I'm okay. I hear you. I hear you. But I'm, I'm taking that into account with this rest and relaxation and which is one of the spokes, but, but sometimes it is good stress. That's climbing that mountain [00:22:00] where Yeah. Yeah.
Julie Michelson: Well, which is growth. That's where growth comes from is totally stress, you know, but yeah, listen and knowing like you said, like, okay, I'm still prioritizing rest and relaxation.
Julie Michelson: It just doesn't look, I mean, for me, even this week, that's why I was giggling at your Monday versus Friday. I'm like, Oh, you know, um, so I, I, I think that the listening is, is huge. And again, just. Like mindset. It's a skill. Um, we're not going to go from, you know, the ignoring is also a survival skill for most people with autoimmunity or, you know, cause we have to push through.
Julie Michelson: I was a single mom with three kids. If I, You know, walked around saying, I can't do anything. You know, that wasn't a possibility. Um, so it's like that, that middle of the road, like listening, taking the right action. But like you said, knowing kind of when, okay, [00:23:00] I'm gonna climb a mountain today.
Amy Behimer: Yeah. And the other cool thing about the hub is that usually there's always an area that it's so easy to think of the things we need to improve.
Amy Behimer: Usually if you look around at those six areas, there's something that is going well and there's something that we can pull on and learn from and then just stay on top of yourself that like rest and relaxation. That is the, the one I know I have to stay on top of because it is very natural for me to neglect it.
Amy Behimer: And so you just start to learn about yourself through, um, application in, in everyday life.
Julie Michelson: Yeah. I love that. Sure. For me at this point, you know, eating, eating the way I need to eat to support my body. It's easy. It doesn't, it doesn't. Yeah. Yeah. You know, that doesn't require any more conscious thought or effort.
Julie Michelson: It just is. Um, but remembering to tap the brakes.
Amy Behimer: Yeah.
Julie Michelson: Sometimes. Well,
Amy Behimer: I love that you say that because that's the other reason [00:24:00] why I've hitched my cart to the habit bandwagon because a, there's a science to it, but also
Amy Behimer: the habits are truly a source of energy. So it can help us conserve energy and then also make habits that refill our cup and give us energy.
Amy Behimer: So just what you said, the whole point of. Doing, going through the, um,
Amy Behimer: the friction to make it a habit is to get to that point where you look back and you're like, wow, I'm choosing the,
Amy Behimer: the better option on habit on autopilot. And so you're not spending any of your energy on it. Now you get to go apply that to other things.
Amy Behimer: And like our brain is. Truly it wants to be in the grip of the habit because it gets to power down. So let's get those habits built and they're going to happen either way. So let's find as many as we can to get that on autopilot where it's feeding us and loving these beautiful bodies of ours. [00:25:00]
Julie Michelson: I love that you said that it makes me think of, um, because we do, we don't, we're not even conscious of how many decisions we make in a day.
Julie Michelson: Right. And they say, you know, super successful people will basically wear the same thing every day because they're not making that. That's one decision they don't have to make. So I love the, you mentioned the word fatigue earlier, which we can all relate to on some level, doesn't mean that we have to live there.
Julie Michelson: Um, but oh my gosh, there's not one person listening who doesn't want more energy resources to use for whatever they want to use it for. Absolutely. And so,
Amy Behimer: yeah, I use a tracker with my clients inside the club, which is my group program. And I love it because it kind of, it has the six areas and it's broken up into, you know, What are the ones, the habits we're working on now, which ones are soon they're on our list.
Amy Behimer: We heard, we heard a [00:26:00] podcast. We read a book. We want to get that in, which ones are later. And then I always make sure we keep a section that are done, meaning we can take them off the list where we're even working on them, but you have to keep them on your list because you need to remind your brain that that didn't always come natural and get to celebrate it.
Amy Behimer: That's a win. That's a win. Yeah. Yeah. Getting to like, see it in that way helps calm your brain down that A, you don't have to do it all at once and B, you know, again, back to that balance and making sure you get to always celebrate how far you've come.
Julie Michelson: Oh, I love that. That's I, and that energy of making sure the puppies are giving their two cents here, making, making sure that we are those celebrating is fueling.
Julie Michelson: It just is. And so don't overlook that energy resource of, you know, yes. And most of us. [00:27:00] Don't go through life with the habit of patting ourselves on the back and celebrating our wins. And so I always say that is one of one of my favorite jobs as a coach is to help people celebrate their wins.
Amy Behimer: Yeah, and sometimes you need an outsider to say, this is a big deal, like we're gonna pause and do it.
Amy Behimer: And in the habit science and in the habit research, that is, that's your brain. Also it tells your brain to go look for more. And it's just this thing that kind of snowballs and lets you know, Oh, that thing felt good. I want more of that. Yes.
Julie Michelson: Yeah, love it. Oh, so amazing. I know that you have put a lot of love into creating a quiz for people.
Julie Michelson: And I want to, I want to talk a little bit about that. Um, because yeah, just tell me, tell me a little more about the tool. I know we're going to link to it in the show notes and so yeah, tell us about it.
Amy Behimer: Sure. So, um, Yeah, years of [00:28:00] people, you know, saying, okay, they find out about, I have autoimmunity. They find out I'm a coach.
Amy Behimer: What do I do? You know, in, in that question, it's like, oh my goodness, I want to, I want to stop my life and let's talk. And so it really was, Trying to find a way that I could serve anybody who asked that question, like, what should I do first? What should I do next? And it is truly, I used to provide a resource that was the six key areas and, um, you know, something to do in each.
Amy Behimer: And then I realized that is too much. I'm, I'm contributing to the information overload. So what if, In 10 or 11 questions in under three minutes, you could just based on your intuition on your gut, answer these fun questions and land at a result of your number one next best inflammation squashing energy giving cell loving habit that will help you.
Amy Behimer: You move forward and [00:29:00] it's based on what we know from the science and it's based on what we know from you and yourself. And if you take that as counterintuitive as it seems, we want to do it all. But if you take that. And you go all in the magic that can happen. And the really, the part I'm most proud of is when you get your result, it's not just, Oh, this is the, um, the thing to do it, it describes what area of the habit hub, which spoke.
Amy Behimer: Is calling your name and it, it also talks about why it matters. So a little bit of the science of why it matters. Um, it gives free resources. So certain links to my podcast that relate, um, other free resources. And it really is simple and gives you strategies to get started. So I'm so proud of it because it, um, if people are willing to pay attention, slow down and Take it seriously as if, okay, this is someone really, [00:30:00] um, helping me with my very next step.
Amy Behimer: Then there's so much gold to be, um, had from it.
Julie Michelson: I love that. So, so good. And, and it is so true. I, I too have that, you know, you, I want to help everybody with everything. And, um, it is such a good reminder of like, Okay. And now I've overwhelmed you. So you're going to be frozen. You're not going to do any of the things, you know?
Julie Michelson: Um, so I, I will highly recommend for listeners to go ahead and take, even if you feel like you're, you know, I don't even know how we would judge how far down the road on our healing journey we are. Um, but you don't find out what that next step is. That you need now. What's the next thing?
Amy Behimer: Yeah. And sometimes we can be feeling really good.
Amy Behimer: Like we don't have to be in a place where we're feel like we're crawling out of a hole. Like sometimes that's the most beautiful thing is things are good. And [00:31:00] how can I. Just take that next step. Yeah, how can I take that next step and maybe I do have this area that could be a little bit better or like you said the beginning, I could feel, I don't even know how good I could feel.
Julie Michelson: Right, right. And I do think we all have a tendency to sometimes wear blinders. And so I love the idea of, okay, this, this. helps you take a look at like, maybe was there an area you're missing?
Amy Behimer: Yeah.
Julie Michelson: Um, that, that needs your attention and you just really haven't wanted to look.
Amy Behimer: Yeah. Well, and everybody, everybody's story is so unique.
Amy Behimer: Like on, on your results page, there's also a link of, if you want to talk about your scenario, why you're different, why this feels hard for you, you know, you can say book a session with Amy of how to have it. And it's. Complimentary. We talk about it and you get to really see how it applies to you because I know what that feels like, like information may not feel personal.
Amy Behimer: And again, like I said, we all have our [00:32:00] barriers and stories. Um, and so sometimes it just helps to talk it through.
Julie Michelson: Absolutely. Uh, you are such an amazing resource. Um, I want to touch on the podcast a little bit too, cause I want listeners to hop over. And check it out. Um, I love, you know, your, I have fought the advice for the past three years of doing solo episodes as well, or even like coaching snippets.
Julie Michelson: Um, and you do such a great job with that in addition to, in addition to the interviews that you've done. So, um, share a little bit about the podcast with listeners.
Amy Behimer: Oh, sure. You know, I, um, it was what I realized was when people decided, okay, you know what I'm going to come and try coaching. Most people are new to coaching.
Amy Behimer: Um, maybe if you're listening here, you, you know, Julie's magic and, and we don't need to get over that barrier to coaching, but people who ended up getting to work with me. Um, and deciding to work with me, it was like, cause we had a [00:33:00] conversation and I thought I can email. I'm like, but I just need, I know podcasts for me that I, there are people I've never met that I feel like they have guided me on my journey.
Julie Michelson: Sure.
Amy Behimer: Yeah. So, yeah. So I wanted to, it was a, it was a humbling thing to say, okay, I could, I maybe have something to say in this space and. Yeah. The solo, uh, I had to get some bravery, but it's about half and half and yeah. And the more I'm actually going to be experimenting with, um, the podcast live, meaning we come together and you get to actually get questions answered and get coaching in real time because we can talk about coaching all day long, but until you experience it, um, you know, it's, it's hard to really.
Amy Behimer: Uh, feel that shift. So yeah, the podcast is a mix of, uh, expert guests. And each one is, each episode is framed as a habit, which is kind of fun because we talk about, I like structure. That's the scientist in me. We talk about what, [00:34:00] what a habit is to consider why it matters a little bit of the science. And then my favorite part, how do we actually make it happen?
Amy Behimer: How do you, um, actually. Take it and apply it to your real life. Again, these things only work and only make a difference. If, if we feel encouraged and inspired and capable to put it into play, right. When you listen,
Julie Michelson: I love that action, right? I mean, and that is the, that is the magic and coaching is, you know, yes.
Julie Michelson: And, and, and back to circle back to the very beginning of the mind. Shifting mindset, that's an action. It's not, you know, it's lots of actions usually. Um, yeah,
Amy Behimer: yeah. And so, right. Yeah, I call it, I call them inner habits and outer habits. So like our inner ones are our thoughts and our feelings, but they're just as real as, as the outer ones, as you know.
Julie Michelson: Well, and those are the two, in my humble opinion and [00:35:00] science, the inner habits are, if, if you don't address the inner habits, the outer habits are not going to last or work. Like they're just not.
Amy Behimer: Amen. You're right. You're right. Science and you're humble. You have a pretty good
Julie Michelson: opinion. Science and experience, you know, all the stuff that I used to think was woo woo.
Julie Michelson: I'm like, oh, this is really old science actually.
Amy Behimer: Yeah. And, and, you know, the ratio actually, that is proven again in the science is that for every Um, 20 percent of our time we spent learning. We need to, we need to spend 80 percent of our time taking action. And there's your
Julie Michelson: 2080 rule. There's, there's my 2080.
Amy Behimer: Yeah. There's a, there's an episode on the 2080 rule. And think about that. Like I used to read books. I couldn't even get through one without starting another one. It's like, I wasn't even slowing down long enough to. digest it, let alone absorb it and apply it. So really it's, um, okay, come together. This is, this is for everything in the club, the [00:36:00] podcast, we come together, we learn a little bit, then we get out into the real world to gain game time, go apply it.
Amy Behimer: And then, okay, come back. How did it go? What do we need to, what do we need to, um, troubleshoot? How did that, how did that work? Because if we're just tossing around more ideas and not real life, this is what happened. Yeah. It doesn't land the same.
Julie Michelson: Yeah. And don't you find sometimes the things that, that people think are going to be the easiest to just incorporate as a habit are the ones that, you know, which is always where the best learning is anyway.
Julie Michelson: But I've had clients, I'm sure you have too, who, you know, aren't really, Um, they're resistant to things like smart goals or, you know, they don't want to tell me when they're going to do something or how they're, you know, how they're going to remember to do it or no, no, no. You know? And I'm always like, Ooh, I can't wait until they come back and haven't done it because now we can actually start to work.[00:37:00]
Amy Behimer: Yeah. Yes. And then I use the strategies I use. It's, um, it's called the ABC habit playbook and it's these 26 strategies We mix and match and we, we use to tackle our opponent, which is a habit we want to make. And so one of them is called from mind to matter, meaning when we, for example, let's say we're trying to practice a new thought habit or a new belief.
Amy Behimer: They, they sometimes don't believe me that we need to actually write it, say it. You have to take it from mind to matter, or it doesn't count. That rep doesn't count unless we. Put it, make it real in the world. And so it's like
Julie Michelson: saying, Oh, I looked at my weights today and, you know, thought about lifting them.
Julie Michelson: Well, great. Totally. Step one, maybe. Yes. I love that. Amazing. For those that are listening on the go and aren't going to check out the show notes, where's the very best place to find [00:38:00] you?
Amy Behimer: Oh my goodness. Yes. I know. Trick question. Trick question. Um, the, well, the quiz is on my website, my website, www. amybeheimercoaching. com.
Julie Michelson: Love it.
Amy Behimer: And the quiz is forward slash quiz after that. Um, if anyone's interested in what coaching can look like that's forward slash join. Um, and yeah, you can find me on the podcast, the habit hub for autoimmune health, and I give you lots of spaces. I'm also on Instagram at Amy Beheimer coaching.
Julie Michelson: Awesome. I love it. And here's your chance. It can be something new. It can be something you've already said. What is that one step that listeners can take starting today to improve their health?
Amy Behimer: I, it's funny. It's exactly what you just said, but starting today. So starting today, not just doing something from mind to matter, doing some action that Is a line in the sand that we're, we're starting [00:39:00] today that we have this before and after we have this before when I was managing an autoimmune disease to after when I'm creating autoimmune health and that journey is going to look so different for everybody.
Amy Behimer: But what is the one thing? Is it taking the quiz? Is it, um, is it. Something active from mind to matter to say, this is the day. Is it reaching out to someone that you thought, gosh, maybe this person could help. And I'm, I'm up to try something different. Is it yeah. Trying something different to draw that line in the sand.
Julie Michelson: I love it. Draw the line in the sand. Amazing. It is. Today can be the first day, make it the first day.
Amy Behimer: Yes.
Julie Michelson: Amen.
Amy Behimer: And it's a, it's a direction, not a speed. So I mean, you don't, it's never
Julie Michelson: a straight line. I can tell all of you right now. Not once have I ever seen it be a straight line.
Amy Behimer: Well, cause you'll never look, you'll never look back and say, I wish I would have started [00:40:00] later.
Amy Behimer: I mean, ever, ever. I mean, it will, even if it feels like the first couple are falls, you're learning along the way and you know, time truly does, it goes so fast and we might as well be inching in the direction of what that is feeling better and ultimately functioning better. I mean, we have the power to change how this body functions and It is just, um, amazing if we, if we take that ownership and we take that on and are willing to accept that responsibility, how empowering it can be.
Amy Behimer: Amazing.
Julie Michelson: Such incredible gold. Amy, thank you so very much for your time and wisdom today. And again, listeners like check out the podcast, take the quiz, draw the line in the sand. Do something today can be day one,
Amy Behimer: Julie, thank you for everything you put out. And I've listened and it's just such, um, such good information and inspiring.
Amy Behimer: And [00:41:00] I appreciate you. I'm so glad that we now know each other in each other's world.
Julie Michelson: As am I. Thank you so much. And for everyone listening, remember you can get those show notes and transcripts by visiting inspired living. show. I hope you had a great time. I'll see you next week.
​[00:42:00]
Amy Behimer: The whole point of going through the friction to make it a habit is to get to that point where you look back and you're like, wow, I'm choosing the better option on habit on autopilot. And so you're not spending any of your energy on it. Now you get to go apply that to other things.
Amy Behimer: And like our brain is. Truly it wants to be in the grip of the habit because it gets to power down. So let's get those habits built and they're going to happen either way. So let's find as many as we can to get that on autopilot where it's feeding us and loving these beautiful bodies of ours.
Julie Michelson:[00:01:00] Welcome back to the inspired living with autoimmunity podcast. I'm your host, Julie Michelson. And today I'm joined by Amy Beheimer. Amy is a doctor of pharmacy and nationally board certified health and wellness coach who helps people ready to feel healthy, no matter their autoimmune diagnosis. Amy lives with multiple sclerosis and has experienced massive shifts in physical, mental, and emotional health as a result of coaching, making it her mission to serve others by helping them learn how to love their life after a diagnosis.
Julie Michelson: Amy shares stories, strategies, and questions for self discovery and the science of [00:02:00] all things habits and autoimmune health on her weekly podcast, the habit hub for autoimmune health. She offers a mix of coaching community and curated curriculum inside the club for those ready to make the shift from managing autoimmune disease to creating autoimmune health.
Julie Michelson: In today's conversation, we're talking about creating the habits that lead to autoimmune health. Amy shares her framework and the importance of habitual thinking, feeling, and action to take charge of our lives and create wellness.
Julie Michelson: Amy, welcome to the podcast.
Amy Behimer: Oh, thank you so much for having me, Julie. Excited to be here.
Julie Michelson: I am excited for our conversation as well. I would love to get to know, and for listeners, if those who don't know you yet, um, tell us a little bit about your journey, because I had said to you before we hit record, I can't, I can't believe I didn't meet you sooner.
Amy Behimer: It's funny how that happens. [00:03:00] It's such a good reminder that the world is so big, and even the world of autoimmune, autoimmunity is so big.
Julie Michelson: It's true. It's true. So how, you know, how does a doctor of pharmacology become a health coach and this autoimmune expert?
Amy Behimer: Absolutely. So like, Most people who end up, you know, really diving in and becoming, uh, a student for life of a certain area, it's out of necessity for ourselves.
Amy Behimer: And so, yeah, I do have an autoimmune story that includes a collection of a few different diagnoses. Um, I started in my teens with vitiligo for all, all of you out there who may have that. Um, following that was Graves disease, so a thyroid condition and I'm chugging along in my mid twenties and I end up with some IBD symptoms and throw another diagnosis there and I still knew [00:04:00] this whole time that that wasn't what my thing was.
Amy Behimer: That wasn't what was wrong. And so at 27, I was diagnosed with multiple sclerosis. And I have to say that. that diagnosis for whatever reason, whatever I knew about it from school, um, the way that I was envisioning it could look in my future stopped me in my tracks and really had me saying, Whoa, something is trying to no longer whisper, but scream at me that it was not in, uh, appreciating the way I was living my life, which really looked normal to everybody else.
Julie Michelson: Sure. Yeah. As it
Amy Behimer: often does.
Julie Michelson: Absolutely. And I can see, um, and, and for certain, some listeners, maybe, you know, any one of those diagnoses could, could be what stops you in your tracks. Right. Um, I, my beloved aunt struggled with MS. for her adult life, at least, you [00:05:00] know, as long as I was old enough to even understand what was going on.
Julie Michelson: Um, so I can certainly see how, you know, not knowing what you know now, that would be the thing that would make you say, okay, you know what? Like I thought my body was telling me something, but this is not the future I want.
Amy Behimer: Yeah. And I think what it was so tied to was this feeling of independence. Um, you know, this, this potential glimpse at mobility being affected and already was affected in some ways.
Amy Behimer: Sure. And so that's, you know, the patient side that brought me to it. And. You know, now I realized, okay, I do think about this in a different way than most people. I do bring a scientific background, you know, mixed with this coaching piece that I just feel I was born to do. And so it was just something that I couldn't stop learning about doing serving.
Amy Behimer: So, so here I am now. And I really, um, you'll [00:06:00] hear me say it throughout. I really do call it autoimmune health on purpose. Yeah. Yeah, we have these diseases, but if we only look at the disease side of it, we're missing out on the trillions and trillions of cells that are working. And how do we lean into those a little bit more to help balance, um, balance what, what's happening in our body.
Julie Michelson: I love that. And, and it can sound hard in the moment, you know, the, I can hear the coach in you, the, the focusing on the positive, right. We may have these, these things not working optimally in our body, but, but if we're here having the conversation, then there's a lot going right. So,
Amy Behimer: yeah. And, you know, and, and also included in my coach hat is, you know, I, I live and believe and coach in this, this idea that.
Amy Behimer: All of life is 50 50. So, you know, with for every positive there potentially is a negative, but we don't even know what a good day is [00:07:00] unless we have a bad day. And so, yeah, embracing both of them, which I'm you're nodding along and I'm sure you also, um, you know, work with because, yeah, we need both to find balance and it would be.
Amy Behimer: It's so unrealistic to think that we're only going to have the health side or the positive side. So it's all welcome. All of it.
Julie Michelson: Sure, sure. And the flip side of that too is so many of us don't even know how good we can feel until we start to feel. But, you know, we all only ever have. The experience of what's going on in our bodies.
Julie Michelson: So how do we compare until we can, you know, achieve that up level and just start to feel. I remember I have a client who, um, she's 70 now love her. And when we were working through stuff in the beginning and changing out products and, you know, identifying toxicity issues, she's literally at 70 years old, learned that toothpaste doesn't hurt everybody's mouth.[00:08:00]
Julie Michelson: Right. Like her whole life, her body was telling her like, don't stop doing this with the kind of the brand of toothpaste she was using. And she said it net until she switched and she looked at her husband and said, does toothpaste sting your mouth? And he was like, no, what are you talking about? What? You know?
Julie Michelson: And so we don't know, like our, our lenses are lens. And so. Until we can change it. Like you, like you said, even for me, it was the first time at the height of my struggles. The first time I changed the sheets on a bed and it was not a big deal. I was like, Oh, this is how other people feel.
Amy Behimer: Yeah. Yeah. I, I love both of those examples.
Amy Behimer: And, you know, the other thing about us is that just because something is common doesn't mean it's normal. So, so like, yes, we have, you know, I call fatigue the symptom that binds many of us, but the truth is [00:09:00] sometimes I think we get this message that autoimmunity equals fatigue. And so we kind of. I, I, people will kind of say, this is just the way it is.
Amy Behimer: And, and that thought alone, that belief is so limiting because it doesn't have to be common, but you, you ask around, how are you doing busy tired and kind of re rewrite, rewriting that from, um, from the get go can be a real changer
Julie Michelson: That's so true. How did you, I'm curious, like how did you, because like, so I, I wish I had a coach.
Julie Michelson: I wish I had heard of coaches. I wish, you know, like you, I do what I do because. I want to change the story, right? We want people to know that that there are options and that the body can heal and we can improve and life can get bigger instead of smaller, but you actually did experience coaching as part of your journey.
Julie Michelson: Is that how did you find coaching?
Amy Behimer: I did, you know, it's serendipitous and you look back [00:10:00] and where did I first find that coach? But I had been in, uh, traditional therapy for years and just to help me with some of the weight that it felt like having a diagnosis, like, like MS. And I kind of got to this point where things were good, you know, and, but I'm like, God, they could be better.
Amy Behimer: And I ended up being exposed to a life coach at the time. And it was the first time that I really heard. And was willing to accept and embrace that how we are thinking about something actually determines our reality. And so this coach said to me, you know, I had this thought when, as soon as I was diagnosed, well, clearly my life will be worse now because I have MS or I'll, or I'll never be as healthy.
Amy Behimer: And everyone would agree, everyone would agree with that. So it felt very, very true. And this coach was willing to challenge and say, You know, that's a thought like it, that doesn't have to be the reality. And my mind was blown. And since then, [00:11:00] I really am, you know, it's been over a decade. I truly believe my life is not worse.
Amy Behimer: I truly believe I am healthier in so many emotional metabolic mind ways. And, you know, good luck trying to get me to believe otherwise, because, you know, because of that. So that's how I found it. And that one shift just opened the door to so much.
Julie Michelson: I love that. That's amazing. And, and for so many of us out there, you know, yes, our thoughts create our reality, but so many of us are literally told by our doctors when a diagnosis is delivered.
Julie Michelson: We will decline expect it, you know, and, and so gosh, if we could just change that one thing,
Amy Behimer: how
Julie Michelson: many people wouldn't have to be 10? You know, I was also, I was 11 years into decline because that was what I was expecting. To happen before I thought maybe there's another way, [00:12:00] because if this continues I won't be here very long, you know, and so I love that you know this is again why you have the podcast and your group and it's just.
Julie Michelson: because we need to change that conversation.
Amy Behimer: Yeah. And I think one of the barriers to, for most people when they hear that is, well, that must be nice to have pot to think like that, or that must be nice. And I, I like to really pull back the curtain and say, it's not that we Either are lucky that we have this view or we don't, I call, you know, that, like you mentioned, the podcast is the habit hub for auto health.
Amy Behimer: And the way we define, I define a habit is there's three layers to it. We have habitual thinking, we have habitual. Feelings. And then we have habitual actions, kind of the habits that we typically think of. And so when I say that I shifted that thought or that belief, I approach, I approach it like a habit.
Amy Behimer: Oh, I'm going to practice this. I'm going to build that neural pathway. [00:13:00] And it's tangible. It's not, okay, maybe one day I'll have this perspective. It's, oh no, we set a goal and we go after it and we make it a habit.
Julie Michelson: I love, I love that you said that. And it's not magical thinking and it's not like, Oh, it must be nice for you.
Julie Michelson: You live on the sunny side of the street. Yeah. Like it's a choice and, and like any habit it takes, you know, practice use the word practice. It's, it's a practice.
Amy Behimer: I got to speak at a conference, um, earlier this year and there was a panel and there were many of us and people got to ask questions and, you know, there were some amazing people that I was speaking with.
Amy Behimer: And one of the questions was, you know, mental health with these diagnoses and with MS is very real. So how do you. Actually approach that. How does this fit in? And I so respect the other people on the panel. And they answered, you know, you, you look at the different perspective, you do this. And it got to me and I, and I said, well, it's, it was this therapy, then it was coaching.
Amy Behimer: And then I met weekly and then I had a [00:14:00] group, you know, it was very tangible steps to actually close that gap. And I think that more and more people talking about that, I hope to be someone who's talking about that work of coaching. Um, Is, is we'll give people some hope that it's not something you just have to wait to strike to hit you.
Amy Behimer: We can do it.
Julie Michelson: Yeah. I love that. I love, let's talk a little bit about, you know, the, the habit base of your work, right? I mean, your podcast, your it's the habit hub for autoimmune health. So I think that's the perfect time, you know, because it's not magic. Yep. I always say like, if I had the magic wand, I would use it for you.
Julie Michelson: I promise. Um, so just, you know, tell us, let's go a little bit deeper and you said so many things I want to put highlight, um, but small steps, right? So, so tell us about your approach and, and how it works.
Amy Behimer: Sure, sure. You know, it kind of [00:15:00] was. Born through my own personal work and starting retrospectively to look back and say, how is this working and why is this working?
Amy Behimer: And then I'm just so grateful as I became a coach and got to work with others, and it really started to crystallize into this framework. And like we mentioned, the Habit Hub for Autoimmune Health, and What it covers is the six key areas of lifestyle. So, there's a lot we can't control in, in life and, you know, our genes we can't control.
Amy Behimer: But it's the six key areas that we do have some influence and control over. And, you know, like I said, it, I, it's a framework that is a hub on purpose to kind of show the balance of these things. Um, I know I spent years going through this. A hundred and ten percent on my diet and that makes a bumpy ride when you neglect some of the other spokes.
Amy Behimer: I always say you can't outnourish a crappy mindset. [00:16:00] And so, you know, the six areas and I'll just briefly touch on them, but they are mindset. So that is pervasive throughout all of them. How are we thinking and feeling about all these things? We have food. We have movement, we have rest and relaxation, we have connections, and then we have good stresses.
Amy Behimer: So for those of us with autoimmunity, we know that, you know what, if we put our brains and bodies and even our emotional, um, selves up to a little challenge, we're going to come out stronger.
Julie Michelson: Yeah.
Amy Behimer: And you know, if you're listening, none of those things are, you've never heard before that. And that's a good thing.
Amy Behimer: Like the science is the science and we get to pull on that. But presenting it in a framework that is usable, I call it the habit hub IRL in real life. We, we take what that it's beautiful on paper and it's beautiful on a screen, but we actually pull it in. And what does that look like in real life to actually make [00:17:00] progress and optimize, optimize these six key areas.
Julie Michelson: I love that. And I love, I wish I had come up with the hub. I mean, it is, I'm sure you hear it all the time too. Like you just said with diet, right? Like, it's like, Oh, I, you know, I've, I've, you know, I've been doing this and it's not working and it's like, well, because you're only doing that.
Amy Behimer: Yeah.
Julie Michelson: And you're holding it so tightly that you're creating so much stress.
Julie Michelson: Yeah. So. Or what are you, what are you thinking
Amy Behimer: about it while you do it? Like I,
Julie Michelson: you know, there's studies. I'm thinking about how this is a, you know, a scarcity mindset and this is terrible, you know, and it's not fair and all the, yeah. Yeah. It's so true.
Amy Behimer: I mean, And they, they play together. I mean, I became so fixated on making sure that inflammatory oils didn't touch my body.
Amy Behimer: And all of a sudden my connection spoke was depleted because I was saying no to going out and connecting over a meal. And it's, you know, we really, one of the three reasons research back [00:18:00] reasons that change feels hard or it doesn't last is that We don't have a common operating system. And so following a framework like the habit hub or like any, um, one that speaks to you and makes sense, helps us to be able to piece it all together.
Amy Behimer: And how does this fit in? And you know, it's, we're not just grabbing random information from all over, cause it's coming at us. There is information everywhere.
Julie Michelson: There is. And not all of it's good. And like you said, it may, it may not resonate. It might not be the right strategy for you. Um, and, and one person's baby step may feel like somebody else's giant leap.
Julie Michelson: And so, um, it's the finding what does resonate and, and building those successes. Um, you know, I, I find I'm always like slowing people down a little bit. Like your perfectionism is what got you here. Like let's take a different approach this time.
Amy Behimer: I [00:19:00] love that. And, and I always, you know, we all want to feel better.
Amy Behimer: That's another commonality and better for you, Julie is different than better for me. Sure. Better for me on a Monday is different than for me on a Friday or year after year. And so it's really always being. Able to apply it to yourself. 'cause you're the expert right in, in yourself, always.
Julie Michelson: Yeah. And don't limit yourself either as to what better can feel like because Oh,
Amy Behimer: amen.
Julie Michelson: I, you know, if you had asked me five years ago, I, I would've told you I couldn't possibly feel better Yeah. Than I felt five years ago. And like every six months I'm like, oh yeah, I can apparently, yeah. You know?
Amy Behimer: Yeah.
Julie Michelson: So don't don't cap it
Amy Behimer: well. And the fact is I have multiple sclerosis and that, you know, that comes with some reminders, some symptoms.
Amy Behimer: So sometimes feeling better for me is feeling better about some of the things that don't feel good or some of the [00:20:00] loss or grief or frustration that can come with that. But it's removing some of the, um, added layer of suffering that, that we sometimes as humans can add to it.
Julie Michelson: I think most often if we're not trying not to, yeah, good point.
Julie Michelson: Yeah. Um, I, I like that and, and people ask me all the time, I've been so blessed to, to be symptom free. Um, but I, I know it doesn't mean I never feel a thing. Right. Like I've been in just right now I'm in the heart of a stressful time. My sleep has been a little disrupted, um, which is unusual for me. I know the things right.
Julie Michelson: It's the same and it's always a good reminder. Hopefully always makes me a better coach. Um, but now you, you, you said it earlier and I love saying that all the time to you, like the body will whisper and if you ignore it, it'll get louder and louder until it's screaming. [00:21:00] Now I listen to the whispers. Yeah.
Julie Michelson: You know, and so I know I can't control, you know, what, what's going on in, in life right now that I need to step up and play a little hard. Um, but I know I don't wanna feel like I felt 11 years ago. Yeah. So I know what I need to do and, and sometimes we need that little reminder to uplevel, you know?
Julie Michelson: Absolutely. Yeah. For sure.
Amy Behimer: Yeah, only, you know, when, you know, I like to say we're going to exert energy and you know, the difference between exerting energy because you're climbing a mountain versus if you're digging a hole and it's so true, like, and, you know, and even all this with, with, With coaching and my husband will always say, you know, you're, you're putting in a lot you're doing.
Amy Behimer: I said, and I tell him I'm, I'm climbing a mountain right now. I'm okay. I hear you. I hear you. But I'm, I'm taking that into account with this rest and relaxation and which is one of the spokes, but, but sometimes it is good stress. That's climbing that mountain [00:22:00] where Yeah. Yeah.
Julie Michelson: Well, which is growth. That's where growth comes from is totally stress, you know, but yeah, listen and knowing like you said, like, okay, I'm still prioritizing rest and relaxation.
Julie Michelson: It just doesn't look, I mean, for me, even this week, that's why I was giggling at your Monday versus Friday. I'm like, Oh, you know, um, so I, I, I think that the listening is, is huge. And again, just. Like mindset. It's a skill. Um, we're not going to go from, you know, the ignoring is also a survival skill for most people with autoimmunity or, you know, cause we have to push through.
Julie Michelson: I was a single mom with three kids. If I, You know, walked around saying, I can't do anything. You know, that wasn't a possibility. Um, so it's like that, that middle of the road, like listening, taking the right action. But like you said, knowing kind of when, okay, [00:23:00] I'm gonna climb a mountain today.
Amy Behimer: Yeah. And the other cool thing about the hub is that usually there's always an area that it's so easy to think of the things we need to improve.
Amy Behimer: Usually if you look around at those six areas, there's something that is going well and there's something that we can pull on and learn from and then just stay on top of yourself that like rest and relaxation. That is the, the one I know I have to stay on top of because it is very natural for me to neglect it.
Amy Behimer: And so you just start to learn about yourself through, um, application in, in everyday life.
Julie Michelson: Yeah. I love that. Sure. For me at this point, you know, eating, eating the way I need to eat to support my body. It's easy. It doesn't, it doesn't. Yeah. Yeah. You know, that doesn't require any more conscious thought or effort.
Julie Michelson: It just is. Um, but remembering to tap the brakes.
Amy Behimer: Yeah.
Julie Michelson: Sometimes. Well,
Amy Behimer: I love that you say that because that's the other reason [00:24:00] why I've hitched my cart to the habit bandwagon because a, there's a science to it, but also
Amy Behimer: the habits are truly a source of energy. So it can help us conserve energy and then also make habits that refill our cup and give us energy.
Amy Behimer: So just what you said, the whole point of. Doing, going through the, um,
Amy Behimer: the friction to make it a habit is to get to that point where you look back and you're like, wow, I'm choosing the,
Amy Behimer: the better option on habit on autopilot. And so you're not spending any of your energy on it. Now you get to go apply that to other things.
Amy Behimer: And like our brain is. Truly it wants to be in the grip of the habit because it gets to power down. So let's get those habits built and they're going to happen either way. So let's find as many as we can to get that on autopilot where it's feeding us and loving these beautiful bodies of ours. [00:25:00]
Julie Michelson: I love that you said that it makes me think of, um, because we do, we don't, we're not even conscious of how many decisions we make in a day.
Julie Michelson: Right. And they say, you know, super successful people will basically wear the same thing every day because they're not making that. That's one decision they don't have to make. So I love the, you mentioned the word fatigue earlier, which we can all relate to on some level, doesn't mean that we have to live there.
Julie Michelson: Um, but oh my gosh, there's not one person listening who doesn't want more energy resources to use for whatever they want to use it for. Absolutely. And so,
Amy Behimer: yeah, I use a tracker with my clients inside the club, which is my group program. And I love it because it kind of, it has the six areas and it's broken up into, you know, What are the ones, the habits we're working on now, which ones are soon they're on our list.
Amy Behimer: We heard, we heard a [00:26:00] podcast. We read a book. We want to get that in, which ones are later. And then I always make sure we keep a section that are done, meaning we can take them off the list where we're even working on them, but you have to keep them on your list because you need to remind your brain that that didn't always come natural and get to celebrate it.
Amy Behimer: That's a win. That's a win. Yeah. Yeah. Getting to like, see it in that way helps calm your brain down that A, you don't have to do it all at once and B, you know, again, back to that balance and making sure you get to always celebrate how far you've come.
Julie Michelson: Oh, I love that. That's I, and that energy of making sure the puppies are giving their two cents here, making, making sure that we are those celebrating is fueling.
Julie Michelson: It just is. And so don't overlook that energy resource of, you know, yes. And most of us. [00:27:00] Don't go through life with the habit of patting ourselves on the back and celebrating our wins. And so I always say that is one of one of my favorite jobs as a coach is to help people celebrate their wins.
Amy Behimer: Yeah, and sometimes you need an outsider to say, this is a big deal, like we're gonna pause and do it.
Amy Behimer: And in the habit science and in the habit research, that is, that's your brain. Also it tells your brain to go look for more. And it's just this thing that kind of snowballs and lets you know, Oh, that thing felt good. I want more of that. Yes.
Julie Michelson: Yeah, love it. Oh, so amazing. I know that you have put a lot of love into creating a quiz for people.
Julie Michelson: And I want to, I want to talk a little bit about that. Um, because yeah, just tell me, tell me a little more about the tool. I know we're going to link to it in the show notes and so yeah, tell us about it.
Amy Behimer: Sure. So, um, Yeah, years of [00:28:00] people, you know, saying, okay, they find out about, I have autoimmunity. They find out I'm a coach.
Amy Behimer: What do I do? You know, in, in that question, it's like, oh my goodness, I want to, I want to stop my life and let's talk. And so it really was, Trying to find a way that I could serve anybody who asked that question, like, what should I do first? What should I do next? And it is truly, I used to provide a resource that was the six key areas and, um, you know, something to do in each.
Amy Behimer: And then I realized that is too much. I'm, I'm contributing to the information overload. So what if, In 10 or 11 questions in under three minutes, you could just based on your intuition on your gut, answer these fun questions and land at a result of your number one next best inflammation squashing energy giving cell loving habit that will help you.
Amy Behimer: You move forward and [00:29:00] it's based on what we know from the science and it's based on what we know from you and yourself. And if you take that as counterintuitive as it seems, we want to do it all. But if you take that. And you go all in the magic that can happen. And the really, the part I'm most proud of is when you get your result, it's not just, Oh, this is the, um, the thing to do it, it describes what area of the habit hub, which spoke.
Amy Behimer: Is calling your name and it, it also talks about why it matters. So a little bit of the science of why it matters. Um, it gives free resources. So certain links to my podcast that relate, um, other free resources. And it really is simple and gives you strategies to get started. So I'm so proud of it because it, um, if people are willing to pay attention, slow down and Take it seriously as if, okay, this is someone really, [00:30:00] um, helping me with my very next step.
Amy Behimer: Then there's so much gold to be, um, had from it.
Julie Michelson: I love that. So, so good. And, and it is so true. I, I too have that, you know, you, I want to help everybody with everything. And, um, it is such a good reminder of like, Okay. And now I've overwhelmed you. So you're going to be frozen. You're not going to do any of the things, you know?
Julie Michelson: Um, so I, I will highly recommend for listeners to go ahead and take, even if you feel like you're, you know, I don't even know how we would judge how far down the road on our healing journey we are. Um, but you don't find out what that next step is. That you need now. What's the next thing?
Amy Behimer: Yeah. And sometimes we can be feeling really good.
Amy Behimer: Like we don't have to be in a place where we're feel like we're crawling out of a hole. Like sometimes that's the most beautiful thing is things are good. And [00:31:00] how can I. Just take that next step. Yeah, how can I take that next step and maybe I do have this area that could be a little bit better or like you said the beginning, I could feel, I don't even know how good I could feel.
Julie Michelson: Right, right. And I do think we all have a tendency to sometimes wear blinders. And so I love the idea of, okay, this, this. helps you take a look at like, maybe was there an area you're missing?
Amy Behimer: Yeah.
Julie Michelson: Um, that, that needs your attention and you just really haven't wanted to look.
Amy Behimer: Yeah. Well, and everybody, everybody's story is so unique.
Amy Behimer: Like on, on your results page, there's also a link of, if you want to talk about your scenario, why you're different, why this feels hard for you, you know, you can say book a session with Amy of how to have it. And it's. Complimentary. We talk about it and you get to really see how it applies to you because I know what that feels like, like information may not feel personal.
Amy Behimer: And again, like I said, we all have our [00:32:00] barriers and stories. Um, and so sometimes it just helps to talk it through.
Julie Michelson: Absolutely. Uh, you are such an amazing resource. Um, I want to touch on the podcast a little bit too, cause I want listeners to hop over. And check it out. Um, I love, you know, your, I have fought the advice for the past three years of doing solo episodes as well, or even like coaching snippets.
Julie Michelson: Um, and you do such a great job with that in addition to, in addition to the interviews that you've done. So, um, share a little bit about the podcast with listeners.
Amy Behimer: Oh, sure. You know, I, um, it was what I realized was when people decided, okay, you know what I'm going to come and try coaching. Most people are new to coaching.
Amy Behimer: Um, maybe if you're listening here, you, you know, Julie's magic and, and we don't need to get over that barrier to coaching, but people who ended up getting to work with me. Um, and deciding to work with me, it was like, cause we had a [00:33:00] conversation and I thought I can email. I'm like, but I just need, I know podcasts for me that I, there are people I've never met that I feel like they have guided me on my journey.
Julie Michelson: Sure.
Amy Behimer: Yeah. So, yeah. So I wanted to, it was a, it was a humbling thing to say, okay, I could, I maybe have something to say in this space and. Yeah. The solo, uh, I had to get some bravery, but it's about half and half and yeah. And the more I'm actually going to be experimenting with, um, the podcast live, meaning we come together and you get to actually get questions answered and get coaching in real time because we can talk about coaching all day long, but until you experience it, um, you know, it's, it's hard to really.
Amy Behimer: Uh, feel that shift. So yeah, the podcast is a mix of, uh, expert guests. And each one is, each episode is framed as a habit, which is kind of fun because we talk about, I like structure. That's the scientist in me. We talk about what, [00:34:00] what a habit is to consider why it matters a little bit of the science. And then my favorite part, how do we actually make it happen?
Amy Behimer: How do you, um, actually. Take it and apply it to your real life. Again, these things only work and only make a difference. If, if we feel encouraged and inspired and capable to put it into play, right. When you listen,
Julie Michelson: I love that action, right? I mean, and that is the, that is the magic and coaching is, you know, yes.
Julie Michelson: And, and, and back to circle back to the very beginning of the mind. Shifting mindset, that's an action. It's not, you know, it's lots of actions usually. Um, yeah,
Amy Behimer: yeah. And so, right. Yeah, I call it, I call them inner habits and outer habits. So like our inner ones are our thoughts and our feelings, but they're just as real as, as the outer ones, as you know.
Julie Michelson: Well, and those are the two, in my humble opinion and [00:35:00] science, the inner habits are, if, if you don't address the inner habits, the outer habits are not going to last or work. Like they're just not.
Amy Behimer: Amen. You're right. You're right. Science and you're humble. You have a pretty good
Julie Michelson: opinion. Science and experience, you know, all the stuff that I used to think was woo woo.
Julie Michelson: I'm like, oh, this is really old science actually.
Amy Behimer: Yeah. And, and, you know, the ratio actually, that is proven again in the science is that for every Um, 20 percent of our time we spent learning. We need to, we need to spend 80 percent of our time taking action. And there's your
Julie Michelson: 2080 rule. There's, there's my 2080.
Amy Behimer: Yeah. There's a, there's an episode on the 2080 rule. And think about that. Like I used to read books. I couldn't even get through one without starting another one. It's like, I wasn't even slowing down long enough to. digest it, let alone absorb it and apply it. So really it's, um, okay, come together. This is, this is for everything in the club, the [00:36:00] podcast, we come together, we learn a little bit, then we get out into the real world to gain game time, go apply it.
Amy Behimer: And then, okay, come back. How did it go? What do we need to, what do we need to, um, troubleshoot? How did that, how did that work? Because if we're just tossing around more ideas and not real life, this is what happened. Yeah. It doesn't land the same.
Julie Michelson: Yeah. And don't you find sometimes the things that, that people think are going to be the easiest to just incorporate as a habit are the ones that, you know, which is always where the best learning is anyway.
Julie Michelson: But I've had clients, I'm sure you have too, who, you know, aren't really, Um, they're resistant to things like smart goals or, you know, they don't want to tell me when they're going to do something or how they're, you know, how they're going to remember to do it or no, no, no. You know? And I'm always like, Ooh, I can't wait until they come back and haven't done it because now we can actually start to work.[00:37:00]
Amy Behimer: Yeah. Yes. And then I use the strategies I use. It's, um, it's called the ABC habit playbook and it's these 26 strategies We mix and match and we, we use to tackle our opponent, which is a habit we want to make. And so one of them is called from mind to matter, meaning when we, for example, let's say we're trying to practice a new thought habit or a new belief.
Amy Behimer: They, they sometimes don't believe me that we need to actually write it, say it. You have to take it from mind to matter, or it doesn't count. That rep doesn't count unless we. Put it, make it real in the world. And so it's like
Julie Michelson: saying, Oh, I looked at my weights today and, you know, thought about lifting them.
Julie Michelson: Well, great. Totally. Step one, maybe. Yes. I love that. Amazing. For those that are listening on the go and aren't going to check out the show notes, where's the very best place to find [00:38:00] you?
Amy Behimer: Oh my goodness. Yes. I know. Trick question. Trick question. Um, the, well, the quiz is on my website, my website, www. amybeheimercoaching. com.
Julie Michelson: Love it.
Amy Behimer: And the quiz is forward slash quiz after that. Um, if anyone's interested in what coaching can look like that's forward slash join. Um, and yeah, you can find me on the podcast, the habit hub for autoimmune health, and I give you lots of spaces. I'm also on Instagram at Amy Beheimer coaching.
Julie Michelson: Awesome. I love it. And here's your chance. It can be something new. It can be something you've already said. What is that one step that listeners can take starting today to improve their health?
Amy Behimer: I, it's funny. It's exactly what you just said, but starting today. So starting today, not just doing something from mind to matter, doing some action that Is a line in the sand that we're, we're starting [00:39:00] today that we have this before and after we have this before when I was managing an autoimmune disease to after when I'm creating autoimmune health and that journey is going to look so different for everybody.
Amy Behimer: But what is the one thing? Is it taking the quiz? Is it, um, is it. Something active from mind to matter to say, this is the day. Is it reaching out to someone that you thought, gosh, maybe this person could help. And I'm, I'm up to try something different. Is it yeah. Trying something different to draw that line in the sand.
Julie Michelson: I love it. Draw the line in the sand. Amazing. It is. Today can be the first day, make it the first day.
Amy Behimer: Yes.
Julie Michelson: Amen.
Amy Behimer: And it's a, it's a direction, not a speed. So I mean, you don't, it's never
Julie Michelson: a straight line. I can tell all of you right now. Not once have I ever seen it be a straight line.
Amy Behimer: Well, cause you'll never look, you'll never look back and say, I wish I would have started [00:40:00] later.
Amy Behimer: I mean, ever, ever. I mean, it will, even if it feels like the first couple are falls, you're learning along the way and you know, time truly does, it goes so fast and we might as well be inching in the direction of what that is feeling better and ultimately functioning better. I mean, we have the power to change how this body functions and It is just, um, amazing if we, if we take that ownership and we take that on and are willing to accept that responsibility, how empowering it can be.
Amy Behimer: Amazing.
Julie Michelson: Such incredible gold. Amy, thank you so very much for your time and wisdom today. And again, listeners like check out the podcast, take the quiz, draw the line in the sand. Do something today can be day one,
Amy Behimer: Julie, thank you for everything you put out. And I've listened and it's just such, um, such good information and inspiring.
Amy Behimer: And [00:41:00] I appreciate you. I'm so glad that we now know each other in each other's world.
Julie Michelson: As am I. Thank you so much. And for everyone listening, remember you can get those show notes and transcripts by visiting inspired living. show. I hope you had a great time. I'll see you next week.
​[00:42:00]
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Amy Behimer
Amy Behimer is a doctor of pharmacy and Nationally Board-Certified Health and Wellness coach who helps people ready to feel healthy, no matter their autoimmune diagnosis. She teaches what it really means to take control of your health and walks you through exactly how to do it. Because with MS, we not only want to feel better today, we want to worry less about what tomorrow may bring.
Amy lives with multiple sclerosis and has experienced massive shifts in physical, mental, and emotional health as a result of coaching, making it her mission to serve others by helping them learn how to love their life after a diagnosis.
Amy shares stories, strategies, questions for self-discovery, and the science of all things habits and autoimmune health on her weekly podcast - The Habit Hub for Autoimmune Health. She offers a mix of coaching, community, and curated curriculum inside the CLUB for those ready to make the shift from managing autoimmune disease to creating autoimmune health.
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