Healthy By Heather Brown

Today I’m excited to give you a glimpse into somebody that’s very interwoven with my health: Dr. John. I started going to him when I was pregnant with Finn, and Finn is now almost four years old. So we have a lot of history together! In the beginning, he was my chiropractor. As time has gone on, however, I have really enjoyed getting to uplevel my health and fitness with him. If you’re local to Birmingham, Dr. John is based in Homewood, Alabama. If you have anything going on with your health - diabetes, back pain, neck issues, or infertility - he can help through addressing the blueprint of the human body. I also ask him to get really nerdy with me about intermittent fasting, and I learned so much from him. I just can’t say enough good things about Dr. John, so I know you will LOVE this interview! In this episode, we discuss:

• Dr. John’s practice, Archetype Health
• The physiology behind fasting for weight/fat loss
• Intermittent fasting to address type II diabetes avoiding taking drugs like Ozempic and Semi Glutides
• How intermittent fasting can postively affect women
• Doing a 24-hour fast is easier than you think
• What to eat pre-fast and post-fast
• Fasted workouts versus non-fasted workouts to lose fat
• How Dr. John promotes the benefits of intermittent fasting
• The Marriage Corner: A discussion with my hubby, Eric, about cold water immersion therapy

Resources from this Episode: RSVP FOR MY VIRTUAL LAUNCH PARTY HERE: https://view.flodesk.com/pages/6491ebbd698028a995942591 Zero: Fasting and Health App https://apps.apple.com/us/app/zero-fasting-health-tracker/id1168348542 https://play.google.com/store/apps/details?id=com.zerofasting.zero&hl=en_US&gl=US Blog posts about intermittent fasting: https://www.mylifewellloved.com/?s=intermittent+fasting Follow and Review: We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Don’t forget to follow HWHB on Instagram for behind-the-scenes content! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com.

Y'all know that we have skimmed the surface on the topic of macros, but not as much as what I am thrilled to do today with my guest, Lillie Biesinger from Lillie Eats and Tells. Lillie has truly hacked the system to create recipes with whole ingredients that are super macro friendly, meaning that they are high protein, moderate carbs, and low fat. And don’t worry if you have no idea what a macro is, we are going to talk about it more in this episode. If you’ve ever wished you could make macro counting simple and easy, I’ve got great news for you, Lillie has done the hard work for you. Tune into this to hear exactly how! In this episode, we discuss: [5:25] How Lillie got started macro counting and why she started Lillie Eats & Tells [7:37] How counting macros changed Lillie’s life [8:42] The app you need to make counting macros so easy [10:36] What Lillie includes in her recipes that has changed the game when it comes to counting macros [11:30] What macros are and why it is helpful to track them [16:27] My story of how macros have been an integral part of my own health journey [27:13] How Lillie approaches meal planning and prepping (her answer is going to surprise you!) [28:30] How Instagram sets unrealistic expectations for us and the pressures from social media [34:03] How Lillie utilizes fresh ingredients in her cooking and the one thing that has changed her grocery shopping life [38:30] The top five things on Lillie’s grocery list each week [46:00] The meal Lillie would make if she only had 20 minutes [49:04] The one thing that is lighting Lillie’s fire right now [53:23]The Marriage Corner: It’s our Anniversary! Listen in as we discuss expectations, in particular expectations around birthdays and celebrations Resources from this Episode:

• RSVP FOR MY VIRTUAL LAUNCH PARTY HERE
• My Meal Planning Ebooks
• MyFitnessPal – Get The App!
• How I Use My Fitness Pal To Track Macros
• One Week Healthy Meal Plan Freebie
• Mission Extra Thin Tortillas
• Siete Tortillas
• Walmart Shopping App
• Lillie’s Cookbooks
• Lillie’s Chocolate Shake
• Lillie’s Crunch Wrap
• Connect With Lillie
• Shop My Podcast Equipment

Follow and Review: We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Don’t forget to follow HWHB on Instagram for behind-the-scenes content! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com.

My guest today is Caroline Packard, who has a doctorate in physical therapy with pelvic floor training. She is also an athlete and a mom of three who has experienced and healed her pelvic floor dysfunction. I’m totally that mom who runs to the bathroom to throw on a panty liner when I find out we’re jumping ropes at the gym. If you can relate, this episode is for you! In this episode, we discuss: [1:46] Caroline’s background in physical therapy and pelvic floor health [3:06] Factors related to pelvic floor dysfunction [3:59] How to control our muscles and our breath to improve pelvic floor symptoms [5:38] Caroline’s athletic training [6:53] How having children changes our perspectives on our bodies [9:52] Incontinence after having a baby [11:46] Changes in mind/body connection after having children [19:57] How we can care for our pelvic floor [25:49] It is never too late to rehab the pelvic floor [27:07] Caroline’s opinion on stomach vacuuming [29:03] Where to start with postpartum pelvic floor care [32:00] What is making Caroline feel like herself right now on her health journey [34:28] The Marriage Corner: A discussion with my hubby, Eric, about how life changes after having kids Resources from this Episode: Follow Caroline on Instagram: https://www.instagram.com/carolinepackarddpt Follow Heather on Instagram: https://instagram.com/mylifewellloved Find a local Pelvic Floor Rehab Therapist: https://www.pelvicrehab.com/ Take the QUIZ HERE!: https://quiz.tryinteract.com/#/6490bd014dff57001420e49f Olive & June Nail System: Visit Oliveandjune.com/Heather for 20% Off Follow and Review: We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Don’t forget to follow HWHB on Instagram for behind-the-scenes content! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com.

I am so excited to have one of my very dear friends, Magen Davis, joining me today. She is one of my very favorite people. I have known her for a very long time and I'm excited from a personal standpoint to have her on this podcast with me, but also because you guys are gonna learn so much from her. Magen is a NASM certified personal trainer, head trainer at Burn Bootcamp Homewood. She's a mama of four kids and married to her high school sweetheart, Daniel. Unlike some friendships where one friend is maybe more quiet and reserved, Magen and I do not struggle with that. We are both loud and in charge, and we are thrilled to get the party started. In this episode, we discuss:

• How Magen and Heather met
• How Magen went from ground zero to head trainer
• The WHY behind Magen’s healthy journey that is still her WHY today
• Magen’s advice on how to stay plugged in to your family without making food the center of connecting with them
• Magen’s best tips for those on their weight loss journey
• Magen’s approach to discipline, both in her spiritual and physical life

Resources from this Episode:

• All About Burn Boot Camp
• Burn Bootcamp Homewood
• Burn Bootcamp Hoover
• HU Chocolates
• Skinny Summer Margarita Recipe
• Protein Bar
• 5 DAY DEVOTIONAL
• The Magic Show From Dan White
• Connect With Magen Davis

Follow and Review: We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Don’t forget to follow HWHB on Instagram for behind-the-scenes content!

Today I am sharing how to prioritize your mental and physical health this summer. I offer valuable tips and advice on building a healthy lifestyle for you and your family, focusing on mental, physical, and spiritual health. We will discuss how establishing healthy habits from a young age will leave a lasting legacy for your little ones. You can also join me as I walk down memory lane, share my pregnancy and childbirth experience, as well as my subsequent Postpartum Depression journey. Stay until the end as I offer a heartfelt prayer for women's blessings, reminding us all that God's love can strengthen and support us through every season of life. To celebrate this special episode, I'm offering a shopwide sale on all my ebooks and video course products to help you live life to the fullest with your children! If you can relate to this episode, please leave a review and comment on Instagram! In this episode, we discuss:

• Summer schedules and how important establishing a healthy routine is
• Mental, physical, and spiritual health essentials for you and your kids
• The importance of identifying postpartum depression and creating a plan to get healthy
• A prayer for women’s blessings

Resources from this Episode:

• Summer Meal Planning Pack, Buy Now: https://www.mylifewellloved.com/product/healthy-budget-friendly-kid-friendly-summer-meal-planning-pack/
• The Birth Hour Episode: https://thebirthhour.com/epidural-episiotomy-postpartum-depression/
• Heather's Step by Step Meal Planning Video: https://view.flodesk.com/pages/6476353fe82b9b7afc93150c
• Episode 1 of Healthy with Heather Brown: https://podcasts.apple.com/us/podcast/healthy-with-heather-brown-helping-young-mothers-learn/id1638763905?i=1000575773848
• Meal Planning Ebook for Kids: https://www.mylifewellloved.com/ebooks

Follow and Review: We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Don’t forget to follow HWHB on Instagram for behind-the-scenes content! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com.

Welcome to the Summer Series, where I’m sharing fan-favorite replays and mini-episodes until Season 3 launches on July 25! In this episode, I have on Dr. Stephanie Perez of Empowered Wellness, Birmingham’s first holistic women's health and wellness center. She is a doctor of physical therapy with a specialization in pelvic health, and she helps women of all ages live without urinary leakage, painful intercourse, back pain, and much more! It is Dr. Steph’s purpose to support women to live happy, healthy, fulfilled lives. She now has over ten years of experience and absolutely loves taking care of mamas, including myself! I am so excited to share a little bit of her knowledge with y’all today! In this episode, we discuss:

• How Dr. Steph became a pelvic floor therapist
• What she wishes women knew to equip them to look for the root cause of symptoms
• What women can expect at their first appointment
• What holistic or embodied health means to Dr. Steph
• The mind, body, and spirit connection
• How moms can take care of their pelvic floor health postpartum
• Supplements all mamas should take

Resources from this Episode:

• Empowered Wellness Website: https://www.empoweredwellnesspt.com
• Connect with Stephanie on Instagram: https://www.instagram.com/pelvicptmama/
• Follow Stephanie on Facebook: https://www.facebook.com/empoweredwellnessphysicaltherapy
• Remond Re-Lyte Electrolyte Replenisher: https://amzn.to/3pcVOSO
• Redmond Real Salt: https://amzn.to/3NGVgia
• The Salt Fix: https://amzn.to/3pd9b5A
• Modere Liquid Collagen Use discount code HEATHER for $10 off: https://www.mylifewellloved.com/liquid-collagen-benefits/

Lubricants recommended by Dr. Stephanie:

• Water Based: Good Clean Love: https://amzn.to/3AZOQDy
• Silicone Based: Uber Lube: https://amzn.to/44xRj5u
• Aloe Based: Aloe Cadabra: https://amzn.to/3LZJazn

Follow and Review: We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Don’t forget to follow HWHB on Instagram for behind-the-scenes content! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com.

Hey there! We are in our summer series of episodes before starting season three in the fall, and I thought I’d share a day in the life during the school year! This episode is what a typical Tuesday looks like for me, from waking up and getting the kids to school to having strategy calls and recording podcasts to putting the kids to bed – and doing it all over again! Of course, not every day is the same. There are after-school activities, and things just never go to plan. But I hope this episode sheds some light on the craziness of my day and how I (try to) keep it all together. I’d love to know what your routine is like! Leave a comment on my latest Instagram post of what a day in the life looks like for you! In this episode, we discuss:

• Waking up and thinking of what I’m grateful for before jumping into my day
• How I go about my day and have people that help me
• Taking brain breaks to get up and move
• The war on the American family unit
• Setting intentions and planning for the next day

Resources from this Episode:

• My Life Well Loved Instagram
• My Life Well Loved Ebooks Promo Code: SUMMER for 40% off all eBooks
• Summer Bucket List
• My Favorite Pre-Workout
• My Favorite Water Bottles
• Gratitude Journal
• Two Good Yogurt
• The Salt Fix
• Redmond Salt
• Podcast Episode 24: A Conversation with My Girlfriends
• Burn Boot Camp
• Intermittent Fasting for Beginners
• Olive and June.com

Follow and Review: We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Don’t forget to follow HWHB on Instagram for behind-the-scenes content! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com.

In this episode, we’re talking about summer! This is the finale before we head into the summer break. Summer has no routine or consistency, and between VBS, soccer practice, and everything else, life is about to get crazy! But I leave you with some tips so you can have fun with your family but also stay healthy and keep your sanity. In the meantime, I’ll be releasing reruns of some of the most popular episodes from the past two years and some mini-episodes just to check in and meet y’all where you are! Make sure to stay tuned to the end of the episode to hear the official season three launch date and what big topic we will be covering! Thank you for listening, sharing, following, and reviewing! You make it possible and give me a reason to keep showing up. Have an awesome summer! In this episode, we discuss:

• The Brown family philosophy of summer
• Tips to create your own family summer philosophy
• How you can make sure you're still filling your cup over the summer
• Season three’s launch date and topic

Resources from this Episode:

• My Life Well Loved Ebooks: https://www.mylifewellloved.com/ebooks Promo Code: PODCAST for 50% off this summer
• Teacher Gift Guide: https://www.mylifewellloved.com/unique-end-of-year-teacher-gifts/
• Summer Bucket List: https://view.flodesk.com/pages/642347e83ab6caf604d9c66e
• Boundaries Podcast Episode: https://podcasts.apple.com/us/podcast/healthy-with-heather-brown-helping-young-mothers-learn/id1638763905?i=1000586242511
• Sunday Reset: https://mail.google.com/mail/u/1/goog_1276094343https://www.mylifewellloved.com/sunday-reset/
• Gratitude Journal: https://amzn.to/42NZbyL
• 2023 Predictions Episode 27: https://podcasts.apple.com/us/podcast/healthy-with-heather-brown-helping-young-mothers-learn/id1638763905?i=1000602028739
• Built Bar: http://built.com Promo Code: Heatherb15 for 15% off
• Two Good Yogurt: https://www.twogoodyogurt.com/where-to-buy/
• The Salt Fix: https://amzn.to/3LUPE3b
• Redmond Salt: https://amzn.to/3Kg9RPJ
• Danielle Davis episode: https://podcasts.apple.com/us/podcast/healthy-with-heather-brown-helping-young-mothers-learn/id1638763905?i=1000587088943
• Burn Boot Camp: https://instagram.com/burnbootcamphooveral
• Lindsey Maestas Episodes
• Part 1: https://podcasts.apple.com/us/podcast/healthy-with-heather-brown-helping-young-mothers-learn/id1638763905?i=1000603117138
• Part 2: https://podcasts.apple.com/us/podcast/healthy-with-heather-brown-helping-young-mothers-learn/id1638763905?i=1000604090413

Follow and Review: We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Don’t forget to follow HWHB on Instagram for behind-the-scenes content! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com.

Welcome back, girl gang! In this episode, I have on podcaster and joy seeker Rachel Awtrey. We chatted about having other mom friends – like why you need them and how to get them –being authentic on social media and in podcasting, practical ways to work on a marriage or your relationship with Christ, & more! Fun fact: I was on Rachel’s podcast before I even really knew what podcasting was. She so beautifully lives the mind, body, and spirit connection and is 100% authentic. She is actively living her faith and shares everything from what she learns in counseling to her everyday conversations. She calls herself an “online encourager,” – and I love that so much. I’m super excited she was able to join me on the show, and I hope you find encouragement in her words! In this episode, we discuss:

• How Rachel intentionally finds Christian friends when moving
• The good and bad of social media and real-life relationships
• How to come to grips with your identity and who you are in Christ
• What the Behind the Bliss journey has looked like and how it's affected Rachel’s identity
• How to choose joy with a heavy heart
• Finding your girl gang
• Practical ways to do the hard work in marriage, work, and your relationship with Christ
• Rachel's encouragement to balance all the things

Resources from this Episode:

• Rachel's Instagram
• Real Talk with Rachel Awtrey
• Rachel’s Website
• Heather's Meal Planning Ebook Bundle
• Find Your People by Jennie Allen
• Heather's Instagram
• Physical Activity Study discussed in Marriage Corner

Follow and Review: We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com.

In this episode, we are talking about all things mental health and church with Phylicia Masonheimer. Phylicia is the author of “Every Woman a Theologian” and a true theologian herself. She has captured the art of making Bible studies for women attainable and helping women feel comfortable speaking about the Bible without the pressure of not being a pastor or small group leader. We go into the family rhythms that work well in her house, along with how they make faith a part of their home. We also talk about theology and why every woman needs to understand it (because your idea of God is the most important thing about you!). This one’s powerful – and might need a part two. Leave a comment in the reviews or on Instagram if you want to hear more from Phylicia! In this episode, we discuss:

• Some rhythms that are working really well for Phylicia right now
• What a theologian and theology is
• Why Phylicia thinks every woman needs to understand theology and its connection to our lives
• How to go into bathing suit season with confidence
• What Phylicia’s parents did well to shape her worldview and come to the Lord
• The Asbury Revival and why Americans are skeptical of Revival
• The tendency in our culture to look to medical and scientific communities as a substitute for God

Resources from this Episode:

• Phylicia Masonheimer's Website
• Phylicia Masonheimer's Instagram
• Verity Podcast
• Heather's Goal Setting Guide
• Heather's Team Building Course
• Heather's Favorite Journal for Moms
• Lindsey Maestas Podcast Interview

Follow and Review: We’d love for you to follow us if you haven’t yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We’d love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Don’t forget to follow HWHB on Instagram for behind-the-scenes content! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com.