Episode Overview

Podcast: Living Well with Multiple Sclerosis
Episode: Webinar Highlights - Experts Insights - Change your life for life with Laura Crowder and Hayley Baker (S8E5)
Date: February 18, 2026
Host: Overcoming MS (Webinar facilitator: Laura Crowder; Guest: Hayley Baker)
Main Theme:
A deep dive into “Pillar 7 – Change Your Life for Life,” the often-overlooked, foundational pillar of the Overcoming MS Program. Host and facilitator Laura Crowder, joined by community member and trainee facilitator Hayley Baker, explore the practical and psychological aspects of lasting lifestyle change for people with MS, covering topics such as mindset, resilience, habit formation, overcoming obstacles, and harnessing the power of community.

Key Discussion Points & Insights

1. Pillar 7: The Foundation of Sustainable Change

[01:36] Laura Crowder introduces Pillar 7:

• Unlike the first six “concrete” pillars (diet, vitamin D, physical activity, stress management, family health, medication), Pillar 7 focuses on inner work—mindset, perception, positivity, and habits.
• “Pillar 7, Change Your Life for Life is a foundational pillar which actually provides us with a blueprint of how to make the changes outlined by these first six pillars.” (Laura, [01:55])

The Importance of Perception and Positivity

• Our perception of stress is more harmful than stress itself; reframing how we experience events can yield positive health benefits. ([00:00], [17:29])
• Moments of choice, such as choosing to start the program, are empowering: “We can choose how we respond to events...and also how we perceive them.” (Laura, [03:23])
• Realistic hope is “crucial not just for coping with the uncertainty of life after a diagnosis with MS, but also with the fear that can generate.” (Laura, [15:04])

Self-Management and Patient Autonomy

• Autonomy (self-management, “activation”) in health leads to better outcomes.
• Referenced WHO and NHS reports that show “when people feel as though they are in control...it actually does impact their well-being in a positive way.” ([04:30])

Mind-Body Connection Example

• Yale “milkshake” study: What people believe affects their actual physiological responses, showing that perception impacts biology ([06:32]).

2. Hope, Inspiration and Community – The Human Side of Change

Power of “Change Mentors”

• Inspired by the Roger Bannister effect: seeing someone in your situation succeed can help you believe you can too. ([12:36])
• “Having that change mentor...is so important when we’re on this journey. It’s a powerful antidote to uncertainty and fear after diagnosis.” (Laura, [13:03])

The Value of MS Community

Hayley’s story highlights the critical role of community for accountability, support, and belonging:

• “It was just the most amazing experience just being with 30 other people, not having to explain myself...I just knew everybody understood me and they got me.” (Hayley, [29:30])
• “Hold on to your community. It’s really, really important.” (Hayley, [37:14])

3. Habit Formation and Language: Setting Yourself Up for Success

• Habits are hard to build because the brain prefers the familiar and automatic ([20:41]).
• The language we use shapes our reality—reframing “I can’t” to “I choose not to,” or “I can’t do it” to “I can’t do it yet.” ([25:01–25:47])
• “A key part of our vocabulary is linked to our identity...I am a person who...manages my stress, eats healthily.” (Laura, [22:05])

Planning for Obstacles: The “If–Then” Strategy

• Example: “If the weather’s bad and I can’t walk, then I’ll do an indoor activity from my physical activity menu.” ([23:16])
• Planning for barriers ahead of time closes the ‘intention-behaviour gap’. ([21:24])

4. Building Resilience Through Mindfulness and Self-Compassion

• Dealing with invisible and fluctuating symptoms, both Laura and Hayley emphasize the emotional challenge of MS ([35:38]).
• Self-compassion and awareness (“naming” your inner critic) are essential—Laura calls hers “Brian” ([25:01]).
• “Be kind to myself and to try and be honest with people.” (Hayley, [37:25])

5. Real-Life Experience: Hayley's Perspective

• Initial resistance: “I ordered my book...and then I threw it into the wardrobe, still wrapped up...ignored it for quite a while.” (Hayley, [27:45])
• Turning point: Attending community events (Guildford pop-up, Ammer Down Retreat, joining a circle).
• The biggest impact for Hayley: “The pop up, the circle and the community...I just feel like I am taking control of myself, which is empowering, really empowering.” ([31:05])

Major Challenges Faced

• Accepting the need for self-catheterization: “I cried all day with my friend. But then two years later I went back...I think I’m ready.” (Hayley, [32:00])
• Communicating symptoms and diagnosis, especially “hidden” symptoms, to friends, family, and colleagues ([33:24])
• Dealing with familial MS legacy: Hayley’s father also has MS—she delayed telling him about her diagnosis for five years ([33:50])

6. Motivation, Setbacks, and Practical Advice

On Motivation

• Visualize reaching goals and the steps required.
• Use rewards along the way, not just at the destination ([40:56])
• Community and accountability (through “Circles” and online support) help keep momentum. ([41:21])

On Setbacks and Self-Criticism

• “I now have Brian, because I found my inner critic was so powerful...” (Laura, [41:47])
• “If you do come off the treadmill at some point, it’s not the end...you can get back on it.” (Hayley, [43:28])

Emphasizing Patience

• “Things are not going to happen overnight. So time is something we need to allow ourselves.” (Hayley, [36:03])
• Small changes add up; what seems daunting at first becomes “set and forget.” ([45:41])

Focusing on What’s Possible

• Adjust goals to ability: “We need to create small but [relevant] goals to ourselves...Sometimes we just need to sit and let ourselves be and be kind to ourselves.” (Hayley, [48:49])

7. Community Q&A: Lived and Practical Advice

Q: When is a good time to make life changes?

• Any time is good, so long as you are ready ([38:32])

Q: How to stay motivated?

• Visualize, reward, connect with community ([40:56])

Q: How to soften harsh self-talk?

• Imagine speaking to your best friend; cultivate awareness; meditation is helpful ([41:47])

Q: What if I feel overwhelmed or “in survival mode”?

• Breathwork (box breathing), pausing, awareness of triggers, and gratitude practice ([51:02])

Q: How to handle mobility issues?

• Adapt exercise, use practical aids (Nordic poles), embrace rest when needed ([61:41])

Q: Importance of sharing diagnosis with others?

• “You don’t have to share anything with anybody...For me, there was a sense of relief. But it’s totally up to you.” (Hayley, [57:57])

Notable Quotes & Memorable Moments

• “Stress is inflammatory within our bodies and it's linked to all sorts of health conditions...our perception of stress is actually more harmful than the stress itself.”
  – Laura, [00:00], [17:29]

• “Every person following the Overcoming MS Program carries with them their own unique story of hope.”
  – Laura, quoting OMS website, [15:24]

• “If you hear yourself saying, 'I can’t eat cheese,' how about saying, 'I choose not to eat cheese.' That was a key one for me.”
  – Laura, [25:09]

• “Hold onto your community. It’s really, really important.”
  – Hayley, [37:14]

• “Sometimes we do have to stop. We have to stay still...and just be kind to ourselves.”
  – Hayley, [35:14]

• “No matter how slow, how small or wobbly, forward is forward and every step counts.”
  – Hayley, [50:34]

• “Be kind to myself and to try and be honest with people. To be kind to myself.”
  – Hayley, [37:25]

Timestamps for Key Segments

• [01:36] Introduction to Pillar 7
• [06:32] Mind-body research: Yale milkshake study
• [12:36] Finding “change mentors” (Roger Bannister effect)
• [20:41] Forming habits & the role of language
• [23:16] If–Then planning for obstacles
• [27:05] Hayley’s diagnosis & journey begins
• [29:30] Power of community: first group experiences
• [31:05] Hayley on empowerment and control
• [32:00] Major challenge: accepting catheterization
• [36:03] Advice for newcomers: patience and self-compassion
• [40:56] Q&A on motivation & rewards
• [41:47] Managing self-criticism and setbacks
• [48:49] Setting realistic goals for progressive MS
• [51:02] Survival mode vs thriving mindset
• [57:57] To disclose or not: sharing diagnosis with others
• [61:41] Coping with mobility issues

Final Takeaways

• Pillar 7 (“Change Your Life for Life”) is the key to embedding change—it’s not just what you do, but how you do it and how you think about it.
• Self-compassion, community, and patience are as important as diet and exercise for living well with MS.
• Building new habits takes time, but with the right mindset (and making practical plans for obstacles) even small changes add up to lasting transformation.
• You choose how to manage your journey: “We’re not talking about a cure for MS, but about living well after a diagnosis.” (Laura, [15:46])

Further Resources

• Overcoming MS website (studies, full program, community info)
• OMS Six-Month Program for in-depth habit change support
• Dr. Gretchen Hawley’s podcast on neuroplasticity (Laura, [25:31])
• Community and local “Circles” for support

For more information and bonus resources, visit overcomingms.org/podcast and the LiveWell Hub.