Making lifestyle changes with MS is one thing. Making them stick is another. In this episode of Living Well with MS, we speak with pharmacist-turned-health coach Dr Amy Behimer about why healthy habits can feel so difficult, especially when fatigue, stress and unpredictable symptoms get in the way. Drawing on her own experience of living with primary progressive MS, Amy shares a compassionate, evidence-informed approach to building habits that feel realistic, flexible and supportive in daily life.

Together, we explore the role of mindset in behaviour change, how to avoid all-or-nothing thinking, why perfectionism can backfire, and how to create routines that work on both good days and bad. If you feel overwhelmed by lifestyle change, this episode offers practical encouragement to help you start small and keep going.

Watch this episode on YouTube. Keep reading for the topics, timestamps, and our guest’s bio.

02:25 Amy’s MS journey and why habits became her focus 05:05 The six areas that shape health with MS 09:46 Why healthy habits are harder than they seem 13:38 Building habits when fatigue and symptoms are unpredictable 16:03 How mindset and emotions shape behaviour change 18:29 The real secret to living well with MS 22:25 Why perfectionism makes healthy habits harder to sustain 25:25 Can self-talk affect day-to-day energy and symptoms? 29:18 Creating flexible routines for good days and bad 30:53 Common habit traps and how to avoid them 33:10 Redefining health when you cannot control your diagnosis 34:58 Where to start when lifestyle change feels overwhelming 37:57 A simple daily practice to make change easier

• Take Amy’s habit quiz
• Listen to Amy’s podcast
• Learn more about Amy’s work
• New to Overcoming MS? Learn why lifestyle matters in MS - begin your journey at our 'Get started' page
• Connect with others following Overcoming MS on the Live Well Hub
• Visit the Overcoming MS website

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• Subscribe to this podcast and never miss an episode. Listen to our archive of Living Well with MS here.
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Feel free to share your comments and suggestions for future guests and episode topics by emailing podcast@overcomingms.org.

If you like Living Well with MS, please leave a 5-star review.

What does it really mean to live well with multiple sclerosis over the long term? In this episode, we’re joined by writer, podcaster and MS advocate Ardra Shephard, creator of Tripping On Air and author of Fallosophy: My Trip Through Life with MS. Ardra shares her journey from diagnosis in her early twenties to becoming a powerful voice in the MS community.

Together, we explore the realities of visible symptoms, stigma and learning to adapt when life doesn’t go to plan. Ardra reflects on why she chose to share her story publicly, the role of humour in coping with chronic illness, and how her memoir brings honesty and vulnerability to the MS experience.

She also discusses identity, relationships, and the importance of representation through her work in podcasting and adaptive fashion.

This conversation is a reminder that while MS can be challenging, it’s still possible to build a meaningful, joyful life.

Keep reading for the key episode takeaways and Ardra’s bio.

00:00 Introduction to Ardra and her MS journey 02:55 Why she shared her MS story publicly 06:00 Using humour to cope with chronic illness realities 09:08 Podcasting, relationships and the wider impact of MS 11:55 Changing representation through adaptive fashion and media 14:54 Key lesson: creating joy while living with MS

• Connect with Ardra:
• • trippingonair.com
  • com/ms_trippingonair/
  • facebook.com/trippingonair/
• New to Overcoming MS? Learn why lifestyle matters in MS - begin your journey at our 'Get started' page
• Connect with others following Overcoming MS on the Live Well Hub
• Visit the Overcoming MS website

• Facebook
• Instagram
• YouTube
• Pinterest

• Subscribe to this podcast and never miss an episode. Listen to our archive of Living Well with MS here.
• Make sure you sign up to our newsletter to hear our latest tips and news about living a full and happy life with MS.

If you enjoy this podcast and want to help us continue creating future podcasts, please leave a donation here.

Feel free to share your comments and suggestions for future guests and episode topics by emailing podcast@overcomingms.org.

If you like Living Well with MS, please leave a 5-star review.

Welcome to Living Well with MS podcast, where we are joined by Alison Potts. Alison is a meditation coach, wellbeing mentor, meditation teacher-trainer writer and teacher in self-care, meditation, and wellness. Largely due to her own healing journey with MS, she is passionate about teaching the power of cherishing our individuality and intuition, sharing practices to connection to our innate states of freedom, healing, creativity, spontaneity and joy.

Originally broadcast in 2020, this episode has been edited to remove out-of-date content and reuploaded in 2026 to ensure it remains relevant and useful.

01:24 Tell us about yourself and your with MS and the Overcoming MS program

07:17 What is your relationship to meditation? What’s Innate Being?

18:36 What are the main obstacles you find people face in getting into a regular meditation practice?

23:14 Tips for getting into good meditation practice?

33:28 Top hacks for getting into the meditation groove and making it a healthy habit

44:27 Alison conducts a mini guided meditation (5m)

52:42 Any final words of wisdom or thoughts on embracing a meditation practice?

What role can diet play in autoimmune health, and what does the science say about plant-based eating and multiple sclerosis?

In this episode of Living Well with MS, we speak with Dr Elizabeth George, a board-certified family physician and co-founder of the Healthy Eating Adventure programme. With more than 40 years of experience in preventive care, she shares why she began exploring the impact of diet on chronic disease and autoimmune conditions.

The conversation explores the growing research linking whole-food plant-based diets, inflammation and the gut microbiome. Dr George explains how fibre-rich plant foods support beneficial gut bacteria, which produce compounds that help maintain gut health and influence immune function.

We also discuss practical ways people can start eating more plant-based foods, the importance of community support when making lifestyle changes, and how to have constructive conversations about diet with healthcare professionals.

Keep reading for the key episode takeaways and Dr George’s bio.

02:38 – Why a family physician turned to plant-based medicine 05:22 – The community experiment that launched a 28-day plant-based programme 09:53 – Can plant-based diets influence autoimmune conditions like MS? 11:42 – Gut microbiome, fibre and the link to inflammation 14:26 – Why most doctors receive little nutrition education in training 16:08 – Real patient stories of lifestyle change and chronic disease improvement 18:37 – Simple ways to start eating more whole plant foods 20:45 – How community groups help people sustain lasting lifestyle changes 24:38 – Talking to your doctor about diet and lifestyle choices 27:48 – Making plant-based cooking easy, enjoyable and family-friendly

• Connect with Dr Elizabeth George
• Follow Dr George on Facebook
• New to Overcoming MS? Learn why lifestyle matters in MS - begin your journey at our 'Get started' page
• Connect with others following Overcoming MS on the Live Well Hub
• Visit the Overcoming MS website

• Facebook
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• YouTube
• Pinterest

• Subscribe to this podcast and never miss an episode. Listen to our archive of Living Well with MS here.
• Make sure you sign up to our newsletter to hear our latest tips and news about living a full and happy life with MS.

If you enjoy this podcast and want to help us continue creating future podcasts, please leave a donation here.

Feel free to share your comments and suggestions for future guests and episode topics by emailing podcast@overcomingms.org.

If you like Living Well with MS, please leave a 5-star review.

What role can diet play in supporting brain health and living well with multiple sclerosis?

In this episode of Living Well with MS, we explore the evidence behind the Overcoming MS diet recommendations and how small, consistent changes to the way we eat can support long-term health. Overcoming MS Program Facilitator and nutritionist Karen Lee explains the research linking diet quality with MS outcomes and introduces the principles behind the Overcoming MS dietary approach.

Karen is joined by fellow Program Facilitator and health coach Ingrid Adelsberger, who shares her personal experience of following the program for over a decade. Ingrid reflects on the practical realities of adapting to a new way of eating, from navigating label reading and meal planning to finding family-friendly recipes that make the diet sustainable.

Together, they explore why the Mediterranean-style dietary pattern underpins the Overcoming MS diet, how reducing saturated fat may support brain health, and why consistency matters more than perfection when making lifestyle changes.

This episode is a webinar highlights special – originally recorded as a live Overcoming MS webinar and now edited for the podcast to bring you the key insights, questions and takeaways in one place.

Watch this episode on YouTube. Keep reading for the topics, timestamps, and our guest’s bio.

00:00 Introduction to the Overcoming MS diet 01:34 Overview of the Overcoming MS Program and lifestyle pillars 05:35 Why diet matters in MS and the research behind diet and multiple sclerosis 16:02 What a brain-healthy Mediterranean-style diet looks like 23:54 Ingrid’s journey and creating the Overcoming MS cookbook 31:58 Q&A: common questions about the Overcoming MS diet 33:27 Whole grains, gluten and choosing healthier options 35:27 Managing weight and getting enough calories on a plant-based diet 37:30 Flaxseed oil, omega-3s and possible alternatives 39:29 Supporting bone health and osteoporosis with diet and lifestyle 42:45 Diet research in primary progressive MS 44:12 Processed vs ultra-processed foods

• Check out the Overcoming MS cookbook
• Discover hundreds of Overcoming MS friendly recipes
• New to Overcoming MS? Learn why lifestyle matters in MS - begin your journey at our 'Get started' page
• Connect with others following Overcoming MS on the Live Well Hub
• Visit the Overcoming MS website

• Facebook
• Instagram
• YouTube
• Pinterest

• Subscribe to this podcast and never miss an episode. Listen to our archive of Living Well with MS here.
• Make sure you sign up to our newsletter to hear our latest tips and news about living a full and happy life with MS.

If you enjoy this podcast and want to help us continue creating future podcasts, please leave a donation here.

Feel free to share your comments and suggestions for future guests and episode topics by emailing podcast@overcomingms.org.

If you like Living Well with MS, please leave a 5-star review.

How do you build a sustainable career with multiple sclerosis? In this episode of Living Well with MS, Heather Carrasco shares how her diagnosis reshaped her relationship with work, rest and self-advocacy.

Diagnosed with relapsing remitting MS in 2023 – though her symptoms likely began years earlier – Heather reflects on navigating the US healthcare system, learning to manage fatigue at work, and deciding whether to disclose her diagnosis professionally.

She also shares how discovering the Overcoming MS Program and finding community helped her move beyond denial and make sustainable lifestyle changes.

This episode will resonate with anyone adjusting to life after an MS diagnosis, managing invisible symptoms like fatigue, or trying to create a healthier balance between career and wellbeing.

Keep reading for the key episode takeaways and Heather’s bio.

02:12 Early symptoms, delayed diagnosis and navigating healthcare in the US 06:18 Explaining MS to others – invisible symptoms and describing fatigue 08:28 Discovering Overcoming MS and deciding to attend a retreat 09:51 The Overcoming MS retreat experience and finding community 12:02 Work–life balance, rest and putting yourself first 15:13 Diet, sustainable change and mindset shifts 16:28 Mental health, therapy and mindfulness 17:57 Support systems, disclosure at work and psychological safety 21:59 Advice for the newly diagnosed

• Register your interest in an Overcoming MS retreat
• New to Overcoming MS? Learn why lifestyle matters in MS - begin your journey at our 'Get started' page
• Connect with others following Overcoming MS on the Live Well Hub
• Visit the Overcoming MS website

We are pleased to welcome Dr Valter Longo to this episode of Living Well with MS. Dr Longo is the scientist behind the Fasting Mimicking Diet. He is a bio-gerontologist and cell biologist serves as a professor at the USC Davis School of Gerontology and as the director of the USC Longevity Institute. He is the creator of the fasting-mimicking diet, a program that claims to mimic the effects of periodic fasting. To read Dr Longo’s full bio, click here.

Originally broadcast in 2020, this episode has been edited to remove out-of-date content and reuploaded in 2026 to ensure it remains relevant and useful.

02:08 Today’s rising fascination with fasting diets

03:50 Main differences between the fasting-mimicking diet and other fasting diets

05:03 Diving into blue zones, where a higher percentage of the population lives to 100

06:55 The correlation between the centenarians and people who are fasting

11:04 Does fast mimicking help people with MS live better and longer?

14:03 The different types of fast-mimicking diets including 5:2, 16:8 and occasional water fasting

24:54 What should we eat between fasts?

29:28 What is the ProLon diet, and for those on a budget, how can peopel get some of the benefits on their own?

What does it really mean to parent with multiple sclerosis, and how do you talk to your children about something so unpredictable?

In this episode of Living Well with MS, we’re joined by Julie Stamm – MS advocate, author and mother – for an honest and uplifting conversation about raising a child while living with MS.

Diagnosed in 2007, Julie turned her experience into advocacy, determined to be open with her son about her condition in ways that are truthful but age-appropriate. She shares how parenting reshaped her perspective on resilience, how listening to children can ease the guilt many parents carry, and why adapting as a family is a sign of strength, not failure.

We explore storytelling as a tool for empowerment, the importance of peer support and community, and why the outlook for people newly diagnosed today is more hopeful than ever. Julie also reflects on her children’s book Some Days and her work to promote inclusion and diverse abilities through advocacy and education.

This episode will resonate with anyone parenting with MS, considering starting a family, supporting a loved one with MS, or looking to turn lived experience into meaningful advocacy.

Keep reading for the key episode takeaways and Julie’s bio.

00:00 Introduction and Julie’s diagnosis journey 01:23 Why honesty with children matters 02:26 Sharing your story and the power of lived experience 03:37 Parenting guilt, resilience and writing Some Days 04:42 How MS affects the whole family 06:40 Adjusting to change and adapting over time 08:39 Becoming an MS advocate and finding your niche 10:02 Gratitude, grief and staying hopeful 11:23 The importance of peer support and community 13:52 Research advances and hope for the future 14:58 Advice for newly diagnosed parents

• Learn more at Julie’s website www.iamstamm.com
• Follow Julie on Instagram at @iamstamm
• New to Overcoming MS? Learn why lifestyle matters in MS - begin your journey at our 'Get started' page
• Connect with others following Overcoming MS on the Live Well Hub
• Visit the Overcoming MS website

• Facebook
• Instagram
• YouTube
• Pinterest

• Subscribe to this podcast and never miss an episode. Listen to our archive of Living Well with MS here.
• Make sure you sign up to our newsletter to hear our latest tips and news about living a full and happy life with MS.

If you enjoy this podcast and want to help us continue creating future podcasts, please leave a donation here.

Feel free to share your comments and suggestions for future guests and episode topics by emailing podcast@overcomingms.org.

If you like Living Well with MS, please leave a 5-star review.