Podcast #20: Autoimmune Health, Energy Audits, and the Science Behind Habits with Dr. Amy Behimer

A Conversation with Dr. Amy Behimer

In this episode, Lori sits down with Dr. Amy Behimer for a thoughtful, real-life conversation about autoimmune health, energy, and what it truly means to nourish yourself in midlife.

Amy is an autoimmune health coach, pharmacist by training, and host of the podcast Autoimmune Health Secrets. Her work is rooted in evidence, compassion, and sustainability, helping people feel better and function better without perfection or extremes.

Together, Lori and Amy explore how autoimmune health evolves over time, why midlife can feel like a turning point, and how paying attention to energy and habits can support resilience and self-trust.

This conversation is especially supportive for women who feel like what used to work no longer does, and who are ready to look beyond quick fixes and toward whole-life nourishment.

In This Episode, We Cover:

• What nourishment looks like on and off the plate
• Amy’s personal journey with autoimmune disease and why she does this work
• How her background as a pharmacist shaped her coaching philosophy
• Why health has to fit real life and the season you are in
• What Energy Audits are and how they help rebuild self-trust
• Why midlife is an initiation, not a breakdown
• How tiny habits can support energy, clarity, and vitality
• Practical steps listeners can try the same day they listen

About Dr. Amy Behimer

Dr. Amy Behimer is an autoimmune health coach who helps people build habits that actually feel good and support long-term health. She believes in working with the body rather than against it, and in creating steady progress through awareness, compassion, and sustainable change.

She is the creator of Energy Audits, a simple yet powerful tool to help people understand what supports or drains their energy, and the host of Autoimmune Health Secrets, where she explores the intersections of health, mindset, hormones, and resilience.

Connect with Amy

You can find Amy’s coaching, community, podcast, quiz, and resources all in one place:
👉 https://linkpages.pro/b5ojnO

Follow her on social media:

• Instagram: @amybehimercoaching

A Note from Plant Powered Collective

If this episode resonated with you, please subscribe to the podcast and share it with a friend who might benefit from this conversation.

This is also our first episode available on YouTube. If you are watching there, we would love for you to like the video and leave a comment. Your engagement helps us grow this community and continue these meaningful conversations.

Thank you for being part of the Plant Powered Collective. Check us out at @theplantpoweredcollective on Facebook and Instagram and on our website at plantpoweredcollective.com

Episode Title Gut Health Foundations: How Food Feeds Your Microbiome

**RISE Into Gut Health: How Food Feeds Your Microbiome and Supports Whole-Body Balance**

Gut health is more than digestion. It influences energy, immunity, hormones, mood, and how resilient you feel day to day.

In this episode of the Plant Powered Collective podcast, Lori walks you through what a healthy gut and microbiome really are, why they matter, and how small, intentional nutrition shifts can support balance from the inside out.

This is a grounded, educational conversation designed to help you feel informed and empowered, not overwhelmed.

In this episode, you will learn:

* What gut health and the microbiome are in simple, real-life terms

* Why microbial diversity is a key marker of overall health

* The benefits of a well-supported gut, including energy, digestion, and resilience

* Foods that feed a healthy microbiome and why whole foods matter

* Signs your gut may be supported or asking for attention

* A science-backed overview of how diet influences the microbiome

* How a Word of the Year like **RISE** can help you stay consistent with nutrition goals

* A gut-friendly, plant-powered **RISE Bowl** recipe

* Foundational pantry staples that support gut health

Everything shared in this episode is general education. For personalized support, Lori works with clients across North America through integrative nutrition coaching.

🎧 Listen now

🥣 Try the RISE Bowl

🌱 Book a complimentary nutrition session

The RISE Bowl: Gentle Miso Ginger Nourish Bowl

This bowl is warm, grounding, and supportive of digestion.

Ingredients (Serves 2)

• 2 cups cooked brown rice or quinoa
• 1 tablespoon white or chickpea miso
• 1 teaspoon freshly grated ginger
• 1 cup sliced mushrooms
• 1 cup chopped bok choy or baby spinach
• 1 small carrot, thinly sliced
• 1 teaspoon toasted sesame oil
• 2 cups warm water or low-sodium vegetable broth
• Optional: tofu cubes, scallions, sesame seeds

Directions

• In a small saucepan, gently warm the water or broth over low heat. Do not bring it to a boil.
• In a separate bowl, whisk the miso with a few tablespoons of the warm liquid until smooth. Set aside.
• Add ginger, mushrooms, and carrots to the saucepan. Simmer gently for five to seven minutes until vegetables are tender.
• Remove from heat and stir in the miso mixture.
• Add bok choy or spinach and let it wilt gently in the warm broth.
• Serve the broth and vegetables over warm grains. Finish with sesame oil and optional toppings.

Eat this slowly. Sit down. Take a breath before the first bite. How you eat matters.

What Integrative Nutrition Coaching Is and Why It Is the Heart of Plant Powered Collective

What exactly is integrative nutrition coaching and how does it fit into real life?

In this episode, Lori Willinski, integrative nutrition coach and founder of Plant Powered Collective, shares the story behind a recent Women in Business chamber event and the questions that sparked a deeper conversation about her coaching approach.

You will learn:

* What integrative nutrition coaching actually is

* How it complements medical care without replacing it

* What “on the plate” and “around the plate” really mean

* Why bio individuality matters in nutrition

* How Plant Powered Collective supports health through coaching, education, and community

This episode is for anyone who has felt curious but overwhelmed by nutrition information and is looking for clarity, support, and a realistic path forward.

Ready to explore integrative nutrition coaching?

Book a complimentary session with Lori at

👉 plantpoweredcollective.com

Recipe: Warm Winter Salad with Roasted Vegetables and Tahini Lemon Drizzle

An easy, nourishing weeknight meal designed for busy women who want something grounding, satisfying, and simple.

Serves: 2 to 3
Time: 30 minutes

Ingredients

• Roasted vegetables
• 1 small sweet potato, cubed
• 1 cup Brussels sprouts, halved
• 1 small red onion, sliced
• 1 tablespoon olive oil
• Sea salt and black pepper

Salad base

• 3 cups chopped kale or other hearty greens
• 1 cup cooked quinoa or farro
• 1 can chickpeas, drained and rinsed

Tahini lemon drizzle

• 2 tablespoons tahini
• Juice of 1 lemon
• 1 small garlic clove, grated
• Warm water to thin
• Pinch of sea salt

Instructions

1. Preheat oven to 425°F.
2. Toss sweet potato, Brussels sprouts, and red onion with olive oil, salt, and pepper. Roast for 20 to 25 minutes until tender and lightly caramelized.
3. While vegetables roast, whisk together tahini, lemon juice, garlic, salt, and enough warm water to create a smooth drizzle.
4. Gently massage kale with a pinch of salt until softened.
5. Add quinoa or farro and chickpeas to the greens.
6. Top with warm roasted vegetables and drizzle with tahini lemon sauce.
7. Toss gently and serve warm.

Why This Works for Busy Women

• Warm and grounding during colder months
• Rich in fiber and plant diversity
• Supports digestion and steady energy
• Easy to prep ahead and enjoy on a weeknight

This is the kind of meal that reflects the heart of Plant Powered Collective. Nourishing, practical, and rooted in both tradition and science.

Nourish Boldly and Live Vibrantly

Episode Title: Resetting with Intention. Designing Nutrition for Longevity in 2026

The holidays are meant to be enjoyed. For many of us, that includes sweets, celebratory meals, shared toasts, and a temporary shift away from routine. In this episode, Lori opens 2026 with honesty and intention, sharing how her own nutrition took a backseat during the holiday season and how she is gently resetting without restriction or guilt.

This conversation reframes what a reset truly means. Rather than starting with willpower, Lori explores how designing your environment and building simple systems can make nourishing choices easier and more consistent. From reorganizing the pantry to revisiting meaningful food traditions like black eyed peas and collard greens, this episode offers practical, realistic ways to return to nourishment that supports longevity and vitality.

You will hear why small, weekly shifts create lasting change and how leaning into discomfort can become part of a sustainable wellness journey.

In this episode, we cover:

• Why holiday eating does not mean you have failed
• Reframing a reset as a return to intention
• Designing your kitchen and environment for better habits
• A nourishing New Year’s Day tradition rooted in health and meaning
• Why choosing one small reset each week creates lasting momentum
• How nutrition coaching can support sustainable change on and off the plate

Call to Action:
If you are ready to reset your nutrition in a way that feels realistic, supportive, and personalized, book a complimentary integrative nutrition session. Together, we will design systems that support your health for the long term.

From Hustle to Harmony: Redefining Health as We Head Into 2026

Episode Description

In this reflective end of year episode, Lori shares her personal journey of moving from hustle to harmony. She explores turning 60, navigating menopause and autoimmune flares, rebuilding balance after profound life changes, and stepping fully into purpose as an integrative nutrition coach and entrepreneur.

This episode weaves together leadership, community service, values based living, plant powered nourishment, and unexpected joy, offering listeners a grounded, compassionate approach to health in the year ahead.

In This Episode

• Redefining health in midlife
• Hormones, gut health, and balance
• Moving from sacrifice to self leadership
• Plant powered living without rigidity
• Values based service and community involvement
• Harmony in work, relationships, and nourishment

Call to Action

If this episode resonated with you:

• Share the podcast with someone who could use a gentler approach to health
• Join the Plant Powered Collective [IN]Powered Communityto downloade a companion guide to this podcast
• Book a complimentary integrative nutrition session to explore how plant powered living can support your hormones, gut health, and energy in a way that fits your life

Nourishing Through December: Grounding Yourself, Enjoying the Season, and Trusting Your Resilience

In this episode, Lori shares how to stay grounded, energized, and connected to your nutrition habits during the holiday season. December invites joy, celebration, indulgence, and sometimes overwhelm. But your habits and your resilience are still with you, ready to support you.

You’ll learn:

• How cortisol impacts your cravings and emotions during the holidays

• Why your nutrition habits are your anchor, not your rulebook

• How to indulge without losing yourself

• How to reclaim your rhythm through simple habit stacking

• Why overindulgence is just a moment, not a setback

• A comforting tofu-based bowl to support cortisol and gut health

Featured Recipe:

Ginger-Turmeric Tofu Bowl for Cortisol + Gut Support

Join the Plant Powered Collective community to receive weekly inspiration, recipes, and tools to help you nourish boldly and live vibrantly. Membership starts by clicking: https://community.plantpoweredcollective.com/offers/omN4KQ2j/checkout.

Schedule a complimentary nutrition coaching session with me at https://www.plantpoweredcollective.com/appointments.

Episode Summary

Midlife is often described as a season of change, but for many women it feels more like a season of overwhelm. Hormone shifts, professional pressures, family responsibilities, identity transitions, and emotional fatigue often collide in ways that leave women feeling disconnected from themselves.

In this episode, Lori Willinski, Integrative Nutritionist and founder of Plant Powered Collective, explores why integrative nutrition coaching becomes such a powerful source of support for women navigating midlife and menopause. With warmth and relatability, Lori shares her own journey of rebuilding after a life-altering event, and explains how personalized nutrition, lifestyle medicine, and compassionate guidance can help women reclaim energy, clarity, and confidence.

You’ll learn why bio-individuality matters, what makes midlife different nutritionally and emotionally, and how simple nourishing systems can help you feel grounded and vibrant again. Plus, Lori shares a warming, antioxidant-rich winter recipe to support your immune health in the colder months.

This episode is your invitation to pause, breathe, and consider what might be possible when you finally give yourself the support you deserve.

In This Episode, We Explore:

• What integrative nutrition coaching really is and why it matters
• Why midlife and menopause create unique nutritional needs
• How professional women can support their bodies during high-pressure seasons
• The power of bio-individuality and personalized support
• How culture, tradition, and identity shape nourishment
• Why working with a coach helps you regain energy, clarity, and confidence
• Lori’s deeply personal story of rebuilding herself through nutrition and lifestyle medicine
• A simple, warming Ginger Turmeric Lentil Stew recipe to support winter immunity

Featured Recipe: Ginger Turmeric Lentil Stew

A cozy, grounding, antioxidant-rich bowl designed to support your immune system and energy levels during the colder months.
Enjoy warming spices, plant-powered protein, and nourishing greens that help regulate inflammation and support hormone balance. Get the recipe:

Questions to Ask Yourself as You Listen:

• What is my body trying to tell me in this season?
• Where am I being invited to reclaim myself?
• How would my life change if I felt more supported?
• What small step toward nourishment feels doable this week?

Resources & Links

• Book a complimentary coaching session with me at plantpoweredcollective.com
• Download the free Plant Powered Collective worksheet and guide at https://community.plantpoweredcollective.com/offers/AwWBquHM/checkout
• Join The (IN)Powered Community for plant-curious women at https://community.plantpoweredcollective.com/offers/omN4KQ2j/checkout.

Welcome to Episode 13 of the Plant Powered Collective Podcast.

Today we’re stepping into the Monday after Thanksgiving with a renewed sense of intention. This episode is all about reconnecting gently with your body, your energy, and your nourishment after a long weekend filled with celebration, community, and delicious food.

This year, my Thanksgiving was a beautiful reminder of how nourishment shows up in many forms. My daughters and I cooked together with ease and joy, creating both nourishing and decadent dishes without stress. Madailein welcomed three friends who brought their own traditions to our table. Rebecca honored her mother by preparing her mother’s turkey, stuffing, and potatoes. Disha and Vidur brought ice cream to pair with Caitrin’s apple pie baked from her Grammy Burke’s recipe. The pie came out perfect, and it reminded us how powerful it is to honor loved ones through the foods that shaped us.

The weekend brought another unexpected gift. My dear friend Elaine, whom I met in Shanghai more than twenty five years ago, messaged me out of the blue. She was in Atlanta, all the way from Shanghai where she still lives. We shared a spontaneous meal and reminisced about our Shanghai family Thanksgivings, reflecting on the value of chosen family and the memories that stay with us forever. It truly became one of the most special moments of my holiday.

In this episode, we explore:
• How to reconnect with movement, meditation, and meaningful nourishment after Thanksgiving
• Why compassionate choices matter more than restriction
• A nutrient dense recipe for my Green Glow Tofu Scramble Bowl
• The science behind the scramble and why it supports digestion, energy, and hormone balance
• How honoring loved ones through food strengthens connection
• Plant powered gift ideas for the holiday season
• My 2026 word, “RISE,” and the power of setting vision with intention

Whether your weekend was calm, chaotic, joyful, tender, or all of the above, this episode gives you a gentle path to reconnect with yourself.

Featured Recipe:
Green Glow Tofu Scramble Bowl
(Nutrient dense, fiber rich, anti inflammatory, and the perfect grounding breakfast for the Monday after Thanksgiving.)

You can find the recipe at our Plant Powered Collective {IN}Powered Community at bit.ly/44a0cnt. Membership is currently free so join today!

Thank you for being part of the Plant Powered Collective.
Together, we nourish boldly and live vibrantly.