Learn how to manage autoimmune flares with practical strategies that reduce symptom severity, shorten recovery time, and help you build a personalized flare care plan. Whether you’re dealing with lupus, rheumatoid arthritis, Hashimoto’s, or another autoimmune condition, these evidence-informed tips help you take control of your health.
University of Texas Austin track & field star Logan Popelka shares how he turned a celiac disease diagnosis at age 15 into elite athletic success — including a near-qualification for the U.S. Olympic Trials.
Diagnosed with no obvious symptoms, Logan opens up about navigating a strict gluten-free lifestyle while competing at the highest level. From high school social challenges to fueling as a Division I athlete, this conversation is packed with practical advice and real hope.
Whether you’re newly diagnosed with celiac disease, a gluten-free athlete, or living with any autoimmune condition, Logan’s story will motivate and equip you to thrive.
About Logan Popelka
Logan Popelka is a track & field athlete at the University of Texas Austin, diagnosed with celiac disease at age 15. Despite having no obvious digestive symptoms at diagnosis, Logan committed fully to the gluten-free lifestyle — and went on to compete at the Division I level, nearly qualifying for the U.S. Olympic Trials. He is known for his discipline, faith, and approach to fueling performance with celiac disease.
Hosts: Karin Wagner & Chris Burton (@baddestchaplain)
Key Takeaways
Going gluten-free is a skill you can master. Logan shares the learning curve and practical tools that made strict GF living sustainable as a competitive athlete.
Social pressure is real — and you can navigate it. From high school parties to college dining halls, Logan learned to handle the social side without compromising his health.
Cross-contamination is the hidden danger. Understanding restaurant risks and developing communication scripts is essential for serious celiac management.
Faith and discipline compound over time. The invisible strength Logan built through managing his diagnosis showed up directly in his athletic performance.
Diagnosis is not a ceiling — it is a foundation. Logan’s near-Olympic-Trials performance proves that celiac disease does not have to limit how high you reach.
Ready to Reclaim Your Life with Autoimmune Disease?
You do not have to navigate this alone. Our coaching program helps autoimmune warriors build sustainable routines, manage flares, and live fully — even on the hard days.
From life support to lupus advocacy — Semi shares her raw, unfiltered journey with lupus. The grief, the isolation, the hard-won self-advocacy victories, the lifestyle shifts that changed everything, and how she created a children’s book to help kids understand the disease.
A must-listen for anyone navigating autoimmune conditions who needs real talk and real hope. Semi’s story is one of the most powerful reminders that survival is not the destination — it is the starting line.
About Semi
Semi is a lupus warrior and advocate who survived life support before going on to transform her experience into purpose. She is the author of Luna and the Tiny Superhero, a children’s book designed to help kids understand lupus and chronic illness in an accessible, empowering way. Her advocacy work centers on breaking isolation, building community, and equipping others to speak up for themselves in medical settings.
Survival is just the beginning. Getting off life support was not the end of the journey — it was the moment Semi’s real work began.
Self-advocacy is a skill you can build. Semi learned to speak up in medical settings, ask the right questions, and refuse to be dismissed — and those skills changed her outcomes.
Isolation is part of the disease if you let it be. Community and connection are as important as medication for long-term wellbeing with lupus.
Lifestyle shifts matter. Diet, sleep, stress management — Semi found that intentional changes to her daily habits had a measurable impact on her disease activity.
Your story can heal others. Semi turned her suffering into a resource for families — proof that purpose can be found even in the hardest chapters.
Ready to Reclaim Your Life with Autoimmune Disease?
You do not have to navigate this alone. Our coaching program helps autoimmune warriors build sustainable routines, manage flares, and live fully — even on the hard days.
Lupus nearly took everything from Emma in her early 20s. She was hospitalized, struggling to walk, losing her hair, and unsure what her future would look like. Doctors did not know if life would ever feel “normal” again.
23 years later? She’s a mom, works full-time, runs for her mental health, and has learned how to live WITH lupus instead of constantly fighting against her body.
In this episode, Emma gets brutally honest about what lupus really feels like, the invisible side of chronic illness nobody sees, why “pushing through” made things worse, her biggest lupus flare triggers, the mental battle of looking “fine” when you are not, and the grief, fear, and resilience that come with autoimmune disease.
If you are living with lupus, chronic illness, fatigue, burnout, or invisible illness — this conversation will make you feel less alone.
About Emma
Emma was first hospitalized with lupus in her early 20s, facing the possibility that life might never feel normal again. Over the next 23 years, she rebuilt her life one careful step at a time — becoming a mother, maintaining full-time work, and rediscovering movement through running. Her story is a powerful answer to the question every newly diagnosed person asks: can I still have a full life?
Key Takeaways
“Pushing through” made things worse. Learning to rest instead of fight her body was one of Emma’s biggest turning points.
The invisible side is the hardest part. Looking “fine” while suffering internally is its own unique exhaustion — and it requires constant self-advocacy.
You can live a full life with lupus. It looks different than before, but Emma is proof that motherhood, work, running, and joy are all still possible.
Know your flare triggers. Emma identified her biggest triggers over time — stress, sleep deprivation, sun exposure — and protecting against them became part of her wellness routine.
Grief is part of the journey. Grieving the life you expected is not weakness — it’s a necessary step toward building the one you actually have.
Ready to Reclaim Your Life with Autoimmune Disease?
You do not have to navigate this alone. Our coaching program helps autoimmune warriors build sustainable routines, manage flares, and live fully — even on the hard days.
When Baylee Simmelink was nine years old, she was sick every night before bed — stomach cramps, vomiting, real pain. For a while, the adults around her thought she was just trying to avoid bedtime. Sound familiar?
For so many people living with chronic and invisible illness, getting someone to believe you is half the battle. In this episode, Karin sits down with Baylee — a college soccer player at Northwest Missouri State University and elementary education major — who was diagnosed with celiac disease at age 9.
Baylee shares what it was like growing up gluten-free before there were many options, navigating birthday parties and school snacks, and pushing through the intimidating world of college dining halls as a Division II athlete. Her mom also has celiac, which gave Baylee something most newly diagnosed people do not have: someone who truly gets it.
This one is for anyone who has ever cried in a restaurant because there was nothing on the menu they could eat. Anyone raising a child with celiac. Anyone who has had to advocate for themselves when they were terrified to do it.
About Baylee Simmelink
Baylee Simmelink is a Division II college soccer player at Northwest Missouri State University, studying elementary education. Diagnosed with celiac disease at age 9, Baylee grew up navigating a strict gluten-free lifestyle alongside her mother (who also has celiac) — from school snack drawers to college dining halls to competitive athletics. Her story is a testament to how the hard things we’re forced to go through often become the things that shape us most.
Key Takeaways
Getting someone to believe you is half the battle. Baylee’s symptoms were dismissed as bedtime avoidance — a reminder that invisible illness requires persistent self-advocacy.
Having one person who truly gets it changes everything. Baylee’s mom also has celiac, and that shared understanding made the hardest parts more bearable.
You can thrive as an athlete with celiac. With the right preparation and knowledge, a gluten-free diet does not have to hold you back from competing at a high level.
The hard things we’re forced to go through often shape us most. Baylee’s journey from a tearful nine-year-old to a confident college athlete is proof of that.
Preparation is your superpower. Whether it’s a school snack drawer or college dining hall strategies, planning ahead makes gluten-free life manageable.
Ready to Reclaim Your Life with Autoimmune Disease?
You do not have to navigate this alone. Our coaching program helps autoimmune warriors build sustainable routines, manage flares, and live fully — even on the hard days.
Lupus put Mireille Siné in the ICU in college. She came back to run 14 marathons, 5 ultras, and 200 miles from Boston to New York City — becoming the first Black woman to complete that run.
In this episode, Karin and Chris talk with Mireille — certified run coach, AIP nutrition coach, and unstoppable autoimmune warrior. Mireille shares her full story: the college stress that preceded her lupus diagnosis, the blood clot that took three ER visits to catch, chemotherapy and medical leave, and the slow, deliberate comeback that started with a quarter-mile run.
They get practical too: how Mireille structures training around flares with her stoplight protocol, why sleep is her non-negotiable recovery anchor, how she approaches nutrition for inflammation, and how to tell normal training fatigue from the start of a flare. Plus the mental game — and what it means to chase goals instead of ghosts.
About Mireille Siné
Mireille Siné is a certified run coach and AIP nutrition coach living with lupus. After being hospitalized in college with a blood clot and undergoing chemotherapy, she rebuilt her life through running — going on to complete 14 marathons, 5 ultramarathons, and a historic 200-mile run from Boston to New York City as the first Black woman to do so. She now coaches other autoimmune athletes using her proven stoplight training protocol.
“You’re not gonna get anywhere chasing a ghost.” Stop comparing your current capacity to who you were before diagnosis — focus on who you’re becoming.
The stoplight protocol: Green means go at full effort, yellow means modify, red means rest. Knowing which light you’re at changes everything about training with autoimmune disease.
Sleep is non-negotiable. For Mireille, sleep is the single biggest recovery lever — more important than any supplement or training tweak.
The first comeback step was a quarter-mile run. You don’t need to start big. You just need to start.
Community is medicine. Surrounding yourself with people who get it — who see your invisible struggle — changes your relationship with your diagnosis.
Episode Chapters
00:02 — Meet Mireille
02:02 — Training with compassion
04:08 — The lupus diagnosis story
09:14 — Coming back: the first mile
13:04 — Self-doubt and setbacks
16:01 — The marathon that means the most
22:01 — Sleep, nutrition, community
26:54 — Coaching autoimmune athletes
30:23 — The stoplight protocol for flares
34:14 — Fatigue vs. flare: how to tell
35:39 — “Chasing a ghost” — the mindset shift
40:44 — What invisible strength means
42:25 — What’s next for Mireille
Ready to Reclaim Your Life with Autoimmune Disease?
You do not have to navigate this alone. Our coaching program helps autoimmune warriors build sustainable routines, manage flares, and live fully — even on the hard days.
Imagine being a 19-year-old college freshman, playing in every game of your first Division 1 soccer season — and then, over a single winter break, watching your body start to fail. Unexplained bruises. Out of breath after a few steps. Sores that would not heal.
For Webb Kosich, that was the beginning of a months-long fight against aplastic anemia — a rare bone marrow failure disease that strikes roughly two people in a million each year. Webb takes Karin and Chris back through the whole journey: the terrifying weeks of waiting for a diagnosis, being helicoptered to Johns Hopkins, nine straight days of chemotherapy, and the bone marrow transplant from his sister — his “perfect match.”
He is honest about the darkest moments too: dropping out of school, quitting the sport that defined him, losing 40 pounds, and watching his own father cry for the first time. But this is ultimately a story about what carried him through — family, a tight group of friends, faith, and the stubborn goal he wrote down next to his hospital bed: get back on the field.
About Webb Kosich
Webb Kosich is a Division I college soccer player who was diagnosed with aplastic anemia — a rare and life-threatening bone marrow failure disease — during his freshman year. After being helicoptered to Johns Hopkins and undergoing nine days of chemotherapy followed by a bone marrow transplant from his sister, Webb defied the odds and returned to D1 soccer. His story is one of resilience, faith, family, and the power of setting goals even in the darkest moments.
“Symptoms can sneak up disguised as nothing.” Webb brushed off early bruising and fatigue — a reminder to take persistent, unexplained changes seriously.
“The waiting can be harder than the diagnosis.” Sometimes a diagnosis, even a scary one, brings a strange relief because you finally have one answer to work with.
“You cannot do it alone — and you should not try.” Webb credits his survival to his parents staying by his hospital bed every single night.
“Goals are fuel.” Writing down concrete goals gave Webb something to fight toward on his hardest days.
“Stack up little wins.” A walk outside, sitting in the sun, a call to grandparents — small actions add up when the big picture feels impossible.
Episode Chapters
00:00 — Welcome and introductions
01:46 — What soccer gave Webb beyond the game
03:55 — The first strange symptoms over winter break
05:43 — The fear of the unknown and the weeks of waiting
07:16 — What aplastic anemia actually is
08:47 — Receiving the news: leukemia or aplastic anemia
12:42 — The first time stepping back on the pitch
19:40 — How faith became part of the journey
21:34 — Suffering, compassion, and showing up for others
23:29 — Feeling alone even with a great support system
30:43 — A new chapter: transferring to GW for a final season
35:25 — What “invisible strength” means to Webb
36:50 — Advice for anyone in the thick of it right now
40:12 — Where to follow Webb + closing
Ready to Reclaim Your Life with Autoimmune Disease?
You do not have to navigate this alone. Our coaching program helps autoimmune warriors build sustainable routines, manage flares, and live fully — even on the hard days.
What functional medicine revealed about the hidden dietary triggers that mainstream medicine often overlooks — and the simple swaps that gave me my body (and my future) back.
I’ll never forget sitting in my nurse practitioner’s office with tears streaming down my face. My shoulders were in such excruciating pain that I literally couldn’t lift my arms. The opioids I was on barely dulled the agony. My fingers had been so swollen for so long that my rings were completely stuck.
My NP looked at me and said the words I’d been dreading: “You’re showing signs of rheumatoid arthritis.”
All I could think about was my two little kids at home. Would they grow up with a mom who couldn’t hug them, play with them, or pick them up? My health trajectory was spiraling — fast.
That moment was my rock bottom. But it also became my turning point.
The Dietary Experiment That Changed Everything
My nurse practitioner was deep in her functional medicine studies because she genuinely wanted to help her patients beyond just writing another prescription. She asked, gently, if I’d be willing to try a dietary change. I was desperate enough to try anything.
She explained that in functional medicine, gluten and dairy are consistently identified as two of the most common dietary triggers for autoimmune conditions. Not for everyone — but for many people with conditions like lupus, rheumatoid arthritis, and Hashimoto’s, removing these two foods can be a game-changer.
So I took the leap.
Within weeks, the swelling in my fingers went down enough that I could finally slide my rings on and off again. My inflammation dropped significantly. My joint pain eased. My lupus markers improved. And eventually — something I never thought would happen — I was able to get off both Prednisone (steroids) and Methotrexate (a chemotherapy drug used for autoimmune disease).
I felt like I had my life back.
The Science: Why Gluten (and Dairy) Fuel Autoimmunity for Many
Here’s what the research actually shows — and why functional medicine practitioners like Dr. Mark Hyman and the Institute for Functional Medicine (IFM) pay close attention to these two foods.
Gluten — specifically the gliadin protein found in wheat — can trigger the release of a protein called zonulin, which temporarily opens the tight junctions in your gut lining. In susceptible people, this increased intestinal permeability (often called “leaky gut”) allows food particles and bacterial byproducts to escape into the bloodstream, triggering widespread inflammation.
What makes this especially relevant for autoimmune conditions is something called molecular mimicry: gluten proteins are structurally similar to tissues in our bodies — including joint tissue and thyroid cells. The immune system attacks the gluten, then mistakenly attacks your own tissue right along with it.
Dairy proteins, particularly casein, can trigger the same cascade. Research shows significant cross-reactivity between gliadin and casein in people who are prone to autoimmunity. A 2014 review by Vojdani and colleagues highlighted how proteins from both wheat and milk are frequently implicated in autoimmune disease. A more recent Mendelian randomization study (2025) even suggested that a gluten-free diet may have a protective effect against rheumatoid arthritis by modulating immune activity.
Functional medicine doesn’t wait for celiac-level damage. It looks at the low-grade inflammation and permeability issues that can show up long before a formal diagnosis — and that can worsen conditions like lupus, RA, and Hashimoto’s for years if left unaddressed.
For me, removing these triggers didn’t “cure” my lupus. But it removed the fuel that was keeping the fire burning.
Gluten-Free Swaps That Actually Taste Good
I get it. The idea of giving up bread, pasta, and pizza forever sounds miserable. But here’s what I learned: you don’t have to give them up — you just have to find better versions of them.
I didn’t go cold turkey. I started by swapping one thing at a time, and over months, it became second nature. These are the products that became staples in my kitchen — and still are.
Barilla Gluten-Free Pasta Rec. by Logan Popelka, Celiac warrior & UT Austin Track athlete (Ep. #73)Shop on Amazon ↗
Banza Chickpea Pasta High protein, great textureShop on Amazon ↗
⏱ Pro Tip: Gluten-free pasta goes from crunchy to mush in about 60 seconds — check it constantly and pull it early!
Jovial — Karin’s #1 Pick
Barilla — Widely Available
Banza — High Protein
My personal preference is Jovial — it has the best texture of any GF pasta I’ve tried. But Barilla is widely available at most grocery stores and works great in a pinch. Banza is a fantastic option if you want to sneak extra protein and fiber into a pasta dish.
🍕 Pizza Night
Pizza was the hardest thing for me to give up. So finding good gluten-free options here was critical. A few important notes: I avoid CAULIPOWER (it contains seed oils and additives) and Milton brand isn’t one I recommend either.
King Arthur GF Pizza Flour For homemade crispy crustShop on Amazon ↗
Banza Pizza Crust — Ready-Made
King Arthur GF Pizza Flour — Best Homemade Crust
When I have time to make my own crust, King Arthur’s gluten-free pizza flour is hands-down the best I’ve found. It makes a crispy, airy crust that doesn’t fall apart or taste like rice crackers. They also make excellent sourdough, pancake mix, and all-purpose almond flour.
🍞 Bread & Tortilla Swaps
This category is where most people struggle the most — and where I spent the most time experimenting. Here’s what made the cut:
🛒 Shop Gluten-Free Bread Swaps — Karin’s Picks
Siete Cassava Flour Tortillas Great for tacos & wrapsShop on Amazon ↗
Siete Almond Flour Tortillas (Also great as chips!)Shop on Amazon ↗
Udi’s Gluten-Free Hamburger Buns BBQ season stapleShop on Amazon ↗
King Arthur GF Bread Flour 1:1 substitute, great for sourdoughShop on Amazon ↗
🏙️ Local Gem: If you’re near NYC or want to order premium GF bread nationwide, check out Bare Naked Bakery — the highest quality GF bread I’ve come across.
Siete Almond Flour Tortillas
Siete Cassava Flour Tortillas
Udi’s GF Hamburger Buns
King Arthur GF Bread Flour
Siete has become one of my most-used brands across the board — their tortillas work for everything from tacos to quesadillas to baking into chips. King Arthur’s GF bread flour is also excellent if you love baking your own bread at home; they even have a gluten-free sourdough version.
🧀 Cracker Swaps
Crackers are a sneaky gluten trap. Most contain wheat flour, and the “gourmet” ones are often the worst offenders. These two brands are my go-to’s for snacking, charcuterie boards, and topping with almond butter or dairy-free cheese:
🛒 Shop Gluten-Free Crackers — Karin’s Picks
Crunchmaster Multi-Seed Crackers Satisfying crunch, clean ingredientsShop on Amazon ↗
Mary’s Gone Crackers Organic, whole grain, seed-basedShop on Amazon ↗
Crunchmaster Multi-Seed
Mary’s Gone Crackers
The Bottom Line
An autoimmune diagnosis can feel like a life sentence. And for a long time, it felt that way to me too. But what I’ve learned — and what thousands of other warriors have learned — is that removing inflammatory dietary triggers can be one of the most powerful first steps toward reclaiming your health.
It’s not about perfection. It’s not about restricting yourself into misery. It’s about paying attention to what your body responds to — and being willing to make gradual swaps that add up over time.
If you’re dealing with joint pain, fatigue, swelling, or other autoimmune symptoms, consider working with a functional medicine practitioner to explore dietary triggers. And if you want a referral to someone I trust, just message me.
You deserve to feel good in your body again. Start small. One swap at a time. Your future self will thank you.
Have you tried removing gluten or dairy for your autoimmune condition? Drop your experience in the comments — I read every single one.
Disclaimer: This post is for informational purposes only and is not medical advice. Always consult your healthcare provider before making dietary or medication changes. This page contains affiliate links — they won’t change your price, but we may earn a small commission. As an Amazon Associate, we earn from qualifying purchases.
🧠 Turn Down Brain Fog: A Focus Game-Changer for Autoimmune Warriors
Karin W
August 14, 2025
Brain fog—difficulty concentrating, remembering, or staying alert—is one of the most common and frustrating symptoms for people with autoimmune diseases. But there are practical, science-backed ways to fight it.
🔊 Binaural Beats: 40 Hz for Focus
Binaural beats are an auditory illusion created when two slightly different frequencies are played in each ear, producing a perceived third tone.
Research shows that 40 Hz gamma-frequency beats can improve focus and cognitive clarity.
Tips to use binaural beats effectively:
Use quality headphones.
Listen for 20–30 minutes before deep work.
Experiment with consistency—daily use primes your brain for better attention.
White noise can also help if silence is distracting, but silence is often best for focus.
🖥️ Optimize Your Workspace
According to Andrew Huberman:
Position your computer screen at eye level or slightly above—this prevents drowsiness and promotes alertness.
Ensure good lighting and maintain upright posture to support mental energy.
⏰ Time Your Deep Work
Your brain has natural windows for optimal cognitive performance:
1–4 hours after waking is ideal for challenging mental tasks.
Schedule lighter tasks during afternoon energy dips.
🏃♀️ Move to Improve Focus
Moderate-intensity exercise before deep work boosts blood flow to the brain and improves attention and productivity:
20–30 minutes of walking, yoga, or light cardio before mentally demanding tasks.
Aim for consistency to maintain cognitive health.
💧 Hydrate Your Brain
Dehydration worsens brain fog. Both water and electrolytes are crucial:
Start your day with water.
Sip consistently throughout the day.
Include electrolyte beverages if active.
🧘♀️ Sound vs. Silence
Your auditory environment impacts focus:
Silence often works best for concentration.
Binaural beats or white noise can improve focus if silence is difficult.
🌟 Putting It All Together
Listen to 40 Hz binaural beats or use white noise before deep work.
Elevate your screen to eye level.
Do mentally demanding work 1–4 hours after waking.
Include moderate exercise before tasks.
Stay hydrated.
Experiment with your sound environment to find what works for you.
Consistency is key. These habits can help reduce brain fog, improve focus, and boost your productivity—despite the challenges of autoimmune disease.
Dance on, friends, Karin
P.S. If you live with an autoimmune condition or love someone who does, know this: You’re not alone.
P.S.S. Subscribe to our blog and podcast for more inspiring stories and practical strategies from real warriors like Courtney.
Disclaimer: These tools do not replace the advice of a health care professional; if you have concerns about your health, please consult a health care professional.
This page may contain affiliate links that won’t change your price but will share some commission. As an Amazon Associate, we earn from qualifying purchases.
Maya Rogers: Turning Lupus Battles into Beauty, Purpose, and Power
Karin W
August 11, 2025
When you first meet Maya Rogers, you notice her energy — the kind that says “I’ve been through it, but I’m still here shining.”
She’s a former standout softball player at Harris-Stowe State University, now coaching high school athletes.
She’s earning her master’s at Morehouse School of Medicine.
She’s the founder of Mocha Beauty, a brand specializing in organic wigs, facials, and hair products designed with chronic illness warriors in mind.
And through it all, she’s navigating life with lupus — an unpredictable, invisible autoimmune disease that took six years to diagnose.
From “Allergic to the City” to an Actual Diagnosis
At 16, Maya started noticing strange symptoms: painful rashes on her elbows during volleyball, unexplained swelling, and flare-ups that got worse in the sun.
In college, her skin would break out, her hair would fall out, and fatigue hit hard.
“I honestly thought I was allergic to the city I was in,” she laughs now. “But it was lupus all along.”
-Maya Rogers, Lupus Warrior
It wasn’t until after graduation that a rheumatologist finally confirmed the diagnosis: systemic lupus — a disease that attacks healthy tissues and organs.
Finding Purpose in the Middle of Pain
Like many of us in Gen Z and Millennial circles who juggle side hustles, school, and dreams, Maya didn’t wait for perfect circumstances to take action.
During COVID shutdowns, she turned her passion for hair and skincare into Mocha Beauty.
Every product is organic, inspired by her own battles with hair loss and skin issues caused by lupus and psoriasis.
“It was slow, jobs were closed, and I had to make money somehow,” she says. “I started braiding hair, taking lash courses, and creating products that actually work for people like me.”
Redefining Success — One Small Win at a Time
For Maya, success isn’t about massive milestones anymore.
“Now, success is the little things,” she says. “Like when my softball players finally get a drill right, or when I knock out my school lectures before the deadline. I give myself grace. I get things done when I can — and that’s enough.”
The Everyday Habits That Keep Her Thriving
Maya’s daily health playbook is simple but powerful:
Fruits first – “Fruit takes my flares from 100 to 15%. It’s my go-to.”
Hydration always – Water before bed, water upon waking.
Organic living – From apple cider vinegar shots to ginger root and Epsom salt baths.
Trigger awareness – No red meat or pork, minimal dairy.
And maybe the most important? Protecting her energy. “I used to be hot-tempered. Now I live calmer. Junk food and stress make me feel worse, so I let both go.”
Her Advice for Young Chronic Illness Warriors
“Live like it’s not there,” Maya says. “We know we have a condition that may never go away, but don’t let it take away your life. Do as much as you were doing before you knew you had it.”
Her biggest wish? That people would extend more grace to those with invisible illnesses.
“You might see me looking fine today, but tomorrow I could be in bed, and I can’t even tell you why. This is a physical, mental, and spiritual battle.”
Big Dreams on the Horizon
Maya plans to apply to medical school, with her sights set on dermatology or cardiology, and a vision to build a three-story Mocha Beauty Dream Lounge — a place where she can see patients upstairs, run a salon downstairs, and offer a cozy community space in between.
She’ll keep coaching, keep building, and keep proving that unseen doesn’t mean unstoppable.
If you’re navigating chronic illness, Maya’s story is a reminder:
✅Your condition doesn’t define you. ✅Your dreams are still valid. ✅And your invisible strength might just inspire the world.
P.S. If you live with an autoimmune condition or love someone who does, know this: You’re not alone.
Subscribe to our blog and podcast for more inspiring stories and practical strategies from real warriors like Courtney.
Disclaimer: These tools do not replace the advice of a health care professional; if you have concerns about your health, please consult a health care professional.
This page may contain affiliate links that won’t change your price but will share some commission. As an Amazon Associate, we earn from qualifying purchases.
Dry Eyes, Cracked Feet, and Coconut Oil: The Real Talk Sjogren’s Survival Guide You Didn’t Know You Needed
Karin W
July 29, 2025
“When you hear someone describe their body as a ‘dog zoo,’ their feet as a ‘desert scene in a Hollywood movie,’ and their eye drops as giving them an ‘eyegasm,’ you know you’re in for an honest, refreshing ride.” – Courtney Whitney, Sjogren’s Girls’ Guide
Disclaimer: These tools do not replace the advice of a health care professional; if you have concerns about your health, please consult a health care professional.
This page may contain affiliate links that won’t change your price but will share some commission. As an Amazon Associate, we earn from qualifying purchases.
On the Invisible Strength Podcast, we had the absolute joy of talking to Courtney Whitney, the voice behind Sjogren’s Girl’s Guide—a social page packed with unfiltered humor, life hacks, and powerful validation for anyone managing chronic illness.
She’s a full-time aerospace professional, mom of two, dog fosterer, and self-proclaimed “domestically challenged” warrior navigating life with Sjogren’s.
Her story?
It started with 31 years of mystery symptoms and ended with a diagnosis that changed everything.
“I Was Right the Whole Time”
Courtney’s health issues began as early as age three—nosebleeds, bizarre rashes, UTIs, tonsil trouble, skin issues, and more.
Over the years, she was tossed between doctors and specialists, each one treating symptoms without finding a cause. She spent decades feeling like no one was putting the pieces together.
At 31, after years of persistent vaginal pain, chronic fatigue, and a carousel of medications, she finally met an OB who looked beyond the surface.
This doctor asked lifestyle questions, reviewed Courtney’s medical history in-depth, and finally gave her the diagnosis she had waited her whole life for: Sjogren’s Syndrome.
“Time just stopped. The last 30 years of my life suddenly made sense.”
A Real-Life Guide to Managing Sjogren’s
After diagnosis, Courtney didn’t walk out of the doctor’s office with a stack of prescriptions—she walked out with a plan.
Her doctor focused on gut health, reducing dryness, and using simple, effective tools like coconut oil and baking soda soaks (goodbye 12 vaginal prescriptions!).
Courtney started feeling better—quickly.
Today, she’s thriving thanks to her commitment to trial and error, a supportive community, and some incredible survival strategies she shares openly.
🔥 Her Go-To Hacks:
Dry Eyes: Keep eye gels in the fridge, moisturize eyelids with a steam sprayer, and use heat masks at night. (Yes, eyegasms are real.)
Vaginal Dryness: Coconut oil, baking soda soaks, and dual probiotics (Florajen + Seed).
Her Mental Health Anchors
Embracing the “So What” Mindset: So what if someone is uncomfortable with her putting in eye drops? So what if she’s not gluten-free yet? Progress over perfection.
Getting Real with Her Kids: Instead of shielding them from her condition, Courtney invites them into the conversation. Now they know when she’s having a high pain day and understand why Disney might not be on the calendar. “We’re not going to Disney because you don’t deserve it. We’re doing this because of mom’s health. And we’re going to make the best of this.”
Reimagining Family Joy: From water balloon fights at home to cuddling in a giant dog bed for movie marathons, Courtney redefines what family fun looks like.
From Patient to Community Leader
When her trusted doctor retired, Courtney felt lost. So she built what she wished existed—a place where real people could share real hacks. That’s how Sjogren’s Girl’s Guide was born.
Today, she’s creating content, sharing product picks, and celebrating even the tiniest victories with others who “get it.”
As she says:
“If I can save someone even one round of trial and error, that means everything.”
🎧 Want More?
You can listen to the full conversation with Courtney on the Invisible Strength Podcast, available now.
Hear all her hilarious and heartfelt tips for traveling with Sjogren’s, building sustainable routines, and surviving a full-time job with a full-time condition.
👉 Or search “Invisible Strength Podcast” on your favorite platform and find the episode with Courtney Whitney, Sjogren’s Girls Guide.
Dance on, friends, Karin
P.S. If you live with an autoimmune condition or love someone who does, know this: You’re not alone.
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Karin W 
August 14, 2025 
