Ahhhh! Welcome back! I am SO stinking excited to kick off season 2 of Healthy with Heather Brown! Did you miss me because I sure as heck missed you guys! If you love these conversations please don't forget I'm always updating and showing behind the scenes over on HWHB IG! Make sure to FOLLOW ME there! In the following episodes, we are going further into mental health, beginning with goal setting for the new year and the physical and spiritual health tips we love to discuss. Above all, we must prioritize the things that matter most to us, such as our families and the Lord. In this episode, we will discuss the tools and resources I love when setting up for the new year regarding meal planning, water intake, setting healthy goals and more. I love the saying, “if we fail to plan, we plan to fail.” Let’s discuss some tips so you are well-equipped to achieve your goals in the new year.
Take a deep breath….now let’s dive in! In this episode, we discuss:

• The tools and resources I love when getting set up for the new year
• Making SMART goals
• Making a plan for the week and the next day
• How important it is to use a shared calendar
• Picking a word of the year based on your goals
• Action steps you can take to achieve your goals in the new year

Resources From This Episode: Team Building For Soloprenueur Mamas Get my FREEBIES! Buy Lysa Terkuerst’s Best Yes Shop Laura Casey Powersheets Planners The Jump Into January 21 Day Coaching Program! Please Leave a Rating and Review: We’d appreciate you subscribing to this podcast and leaving an Apple Podcasts review. Reviews help others discover and learn what Healthy with Heather Brown is all about. It only takes a second and helps us out a lot! 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.

How are we already here? This is the last episode of season one of Healthy with Heather Brown. I am so appreciative for your support and encouragement as we’ve launched the podcast. Today on the show we are talking about finishing 2022 well and enjoying the Christmas season. Links Mentioned:

• Earth Mama Organics
• Meal Planner
• Lifeway Advent Devotional
• She Reads Truth Advent Devotional
• The Bible Recap Podcast
• Christmas Bucket List Freebie
• Stay Sane This Holiday Season Episode
• Balancing Motherhood, Career, And Health With Nicki Entenmann Episode
• My Workout Videos

In This Episode, We Discuss: [2:04] It’s the last episode of Healthy with Heather Brown season one, my big thank you to you! [6:50] Why it’s so important to determine your best YES for the Holiday Season and New Year [7:37] Some cold hard truths for this season from me to you [9:28] The resource I use to keep myself sane in the Holiday season [12:01] Encouragement for when you open Instagram or feel like comparing yourself to others this holiday season [12:43] The differences between happiness and joy [16:05] Tangible tips to help us navigate this busy and often stressful season [18:41] How we structure gift giving for our kids [20:03] Devotionals and resources for this holiday season [20:44] Let’s talk Holiday Traditions [24:22] Why Food Freedom is so important this time of year You have a place here, mama friend! Be sure to take a screenshot of your podcast app on your phone, post it to your Instagram Stories and tag me @healthywithheatherbrown to let me know your favorite takeaway from this episode.

FIND ALL THE HORMONE HEALTH AND BIRTH CONTROL PODCAST EPISODE LINKS HERE:

• Fix Your Period Book by Nicole Jardim
• Nicole Jardim’s Website
• Nicole Jardim’s Podcast
• Follow Nicole on Instagram
• Kelly LeVeque EP 14 Podcast Interview Link
• Morgan Kline of Burn Boot Camp EP 12 Podcast Interview Link
• EP 11 with Dr Will Cole Celebrity Functional Medicine Expert
• Fix Your Period TikTok
• MyLifeWellLoved TikTok

Y’all I am so excited to introduce my guest this week, Nicole Jardim! Nicole is a Certified Women’s Health Coach and author of the book Fix Your Period where she tackles the tough, and often misunderstood topic of hormones. She wants to demystify the topic of hormone health and empower women of all ages to reclaim theirs. She and I talk about her history of her own period problems, starting back when she was a teen and how that has impacted her work. Then we’re going to take a little trip to the Marriage Corner with Eric. Let’s dive in! IN THE HORMONE HEALTH AND BIRTH CONTROL EPISODE, WE DISCUSS: [1:31] Nicole tells us a little about herself and her own hormone health problems. [6:59] We introduce Nicole’s Fix Your Period Book. [8:40] Next, we dive into what women can do to fix their period. [12:38] Nicole breaks down the best method to track your period to find out what phase of your cycle you’re in and any potential symptoms for hormone health. [20:05] Hear Nicole’s advice about what eating for your cycle and sugar balancing looks like. [24:40] Learn one thing Nicole’s been surprised to realize most women don’t know about their own bodies and hormones. [36:22] Nicole tackles the stigma of perimenopause and what it is. [40:36] We talk about the importance of getting outside and the benefits to your hormones. [42:53] Nicole’s favorite thing on her health journey. [45:59] We head to the Marriage corner with Eric to talk about what it means to fight for your relationship. You have a place here, mama friend! Be sure you take a screenshot of your podcast app on your phone, post it to your Instagram Stories and tag me @heathlywithheatherbrown to let me know your favorite takeaway from this episode.

In this Healthy with Heather Brown episode, I have a special guest, Danielle Davis. She is the owner of Pure Barre Homewood here in Birmingham, the first barre-based studio that was open in the entire state of Alabama, and she’s also a dear friend, prayer warrior, and Samford JMC major with me. Links Mentioned:

• Meal Planner
• Psalm 40
• Free Week at Pure Barre Homewood
• Learn More About Pure Barre

In This Episode, We Discuss: [1:45] Listen in to hear who Danielle is and how she started her career in Pure Barre [3:22] How Danielle has been an inspiration to me in my life and business [4:42] What Pure Barre is and how the community aspect plays into it as a whole [8:09] Key tools Danielle has found that have helped her through her struggles [14:27] The advice Danielle has for any woman who is feeling overwhelmed and stuck [19:09] Danielle opens up and shares with listeners about the grief journey she walked through after the passing of her brother [24:00] How motherhood has anchored Danielle [30:38] Encouragement if you’re feeling tired [36:58] Danielle shares her favorite thing on her health journey that's making her feel like herself right now [38:40] Danielle’s prayer over listeners [41:42] It’s the marriage corner! Eric is back with another great question for us. You have a place here, mama friend! Be sure to take a screenshot of your podcast app on your phone, post it to your Instagram Stories and tag me @healthywithheatherbrown to let me know your favorite takeaway from this episode.

It’s my Birthday week! On today’s show, Eric joins me for our last episode together this season. We discuss Holiday indulgences, and how we navigate that as a couple. Eric shares some funny Holiday stories from growing up, and we discuss how we balance expectations, and commitments for the holiday season, and share some of our favorite traditions. Links Mentioned:

• The Busy Mom's Holiday Planner
• Meal Planning For The Busy Mom eBook
• Episode On Friends And Fitness With Magen Davis
• Episode On Staying Sane This Holiday Season
• Eric’s Cranberry Moscow Mule Recipe
• Our Annual Wine & Cheese Party
• Christmas Morning Breakfast Casserole Recipe

In This Episode, We Discuss: [3:36] Listen in to hear what holiday Eric and I prefer, Thanksgiving or Christmas? [5:42] Eric shares a story about a family Thanksgiving gone wrong. [12:03] We discuss Holiday expectations. [14:42] Learn how Eric and I balance traveling during the holiday season and how we establish good boundaries with nutrition and working out while traveling. [18:04] How we set priorities and expectations during the holidays when committing ourselves to specific events and outings with family and friends. [22:47] We discuss some of the struggles that we go through as a couple attempting to balance work, life, and traditions. [27:19] Learn how Eric and I have combined our expectations and traditions as a couple and some of our favorite traditions You have a place here, mama friend! Be sure to take a screenshot of your podcast app on your phone, post it to your Instagram Stories and tag me @healthywithheatherbrown to let me know your favorite takeaway from this episode.

Hey y’all! I am so excited because my guest, Claire O’Bryan, is going to tackle some of our most burning skincare questions - especially about BOTOX! Claire is a Nurse Practitioner and is the Co-Founder of The Skin Clique, a growing concierge skincare company that brings treatments and injectables to you in the comfort of your own home. She and I talk about what to do if you’re just starting your skincare routine, SPF, Botox, and collagen. Then we’re going to take a little trip to the Marriage Corner with Eric. Links Mentioned: The Skin Clique Instagram The Skin Clique Collection The Dabble Co Podcast Tik Tok MyLifeWellLoved Tik Tok The Skin Clique Busy Moms Holiday Planner Fall Fitness Challenge SudShare Laundry App Modere Liquid Collagen Blog Post Megan Davis Podcast Interview Shonda Rhimes Commencement Speech Microneedling with Dr Core Freebie Healthy Meal Planning Printable In This Episode, We Discuss: [2:07] Claire gives us her background and what The Skin Clique is. [6:21] What does the balance of mom life and work life look like for Claire. [9:01] Outsourcing tasks you don’t enjoy like Laundry for quality time with family. SudShare Laundry App [10:23] Meal planning worksheet and grocery list to get you started. [11:38] What is the one thing Claire wishes every woman knew about her skin? Plus let’s talk about our favorite SPFs like the Essential Tint, or Essential Mineral from The Skin Clique or Color Science’s Makeup SPF [13:58] Claire explains her skincare routine for those not sure where to start. [15:14] We talk about one of my favorite things - collagen! What kind does Claire use, and Heather’s choice is Modere Liquid Collagen. Modere Liquid Collagen Blog Post [17:04] Claire’s advice to someone who is a beginner when it comes to Botox. [24:22] Claire shares other anti-aging techniques and how often to use them. [29:17] Claire’s new favorite thing in her health journey. [35:22] Marriage corner with Eric talking about everyday activities that we want to see as Olympic events. What would you love to watch people perform or what could you potentially win the gold in? You have a place here, mama friend! Be sure you take a screenshot of your podcast app on your phone, post it ot your Instagram Stories and tag me @heathlywithheatherbrown to let me know your favorite takeaway from this episode

Today I am so amped to have Kelly LeVeque on the show. You may remember that when we talked with Dr. Will Cole in Episode 11, I talked about having Kelly on the podcast, and I'm just so excited to hear her knowledge about vitamins and supplements. Kelly is a celebrity health coach, a wellness expert, and a holistic nutritionist. She received her bachelor's degree from the University of Southern California and completed her postgraduate clinical nutrition education through UCLA and UC Berkeley. Let’s jump in to this episode with Kelly. Links Mentioned:

• Meal Planner
• Episode Where Eric Talks About Changing Jobs
• Good Inside By Dr. Becky Kennedy
• No-Drama Discipline By Tina Payne Bryson
• Macros and Meal Planning Episode
• Podcast Episode 9 Picky Eating Discussed
• The Busy Mom's Guide For Picky Eaters
• Follow Kelly on Instagram
• Kelly’s Full Free Vitamin Guide
• Now Foods Magnesium Bisglycinate
• Kelly's Fab 4 Courses

In This Episode, We Discuss: [3:15] Kelly shares a bit more about who she is and what she does [7:04] Kelly explains the importance of blood sugar and how to understand it better [12:46] How becoming the breadwinner and shifting roles affected Kelly and Chris’ marriage and how they have navigated through that [20:01] How Kelly recognizes and cares for her body during times of stress [22:28] Why communication is key for taking care of yourself [25:00] Kelly’s recommendations for parenting books [27:32] Best tips for getting started living the Fab Four Lifestyle [29:00] The one food Kelly recommends for women who are dealing with dry and brittle nails, dry skin, breaking hair, and fatigue [30:27] Some of Kelly’s favorite and affordable food’s that are healthy and will keep you fuller longer [37:27] How to use the Fab Four to create your kids meals so that they are not having meltdowns [39:17] Kelly’s recommendations for vitamins and supplements [47:43] The most important advice Kelly wants you to know [53:48] Kelly’s favorite thing that she is loving in her health journey right now [58:56] It’s the marriage corner You have a place here, mama friend! Be sure to take a screenshot of your podcast app on your phone, post it to your Instagram Stories and tag me @healthywithheatherbrown to let me know your favorite takeaway from this episode.

The Holidays are a stressful time, so today I’m discussing how to stay sane this holiday season. I answer the questions: How do we balance the stresses of the holidays, and how do we set our priorities? Links Mentioned:

• The Busy Mom's Holiday Planner
• Meal Planning E-book
• Boo Basket Starter Kit
• Free Water Tracker
• Heather’s Favorite Water Bottle

In This Episode, I Share: [3:02] Discover the definition of stress that really resonated with me [5:58] Listen in to hear my secret weapon to staying sane and enjoying the holidays [9:38] Learn what I include in my Sunday Reset [17:27] How I approach nutrition and working out during a busy season like the Holidays [19:47] Some questions to ask yourself before entering this busy season [22:13] The resource that I created to empower you during the Holiday season You have a place here, mama friend! Be sure to take a screenshot of your podcast app on your phone, post it to your Instagram Stories and tag me @healthywithheatherbrown to let me know your favorite takeaway from this episode.

Y’all I am so excited today because I am talking to a guest that I have been looking forward to all season, Morgan Kline. Morgan is the co-founder and CEO of Burn Bootcamp. Morgan’s perspective on fitness is refreshing and empowering. She and I talk about how to navigate fitness during pregnancy and postpartum, and her journey to become the new CEO of Burn Bootcamp and more. I also welcome Eric back for another installment of the Marriage Corner. Links Mentioned:

• The Busy Mom's Holiday Planner
• Pelvic Floor Episode
• Rocket Fuel
• Traction
• The E-Myth
• Fall Back into Fitness
• Burn Products
• Burn Bootcamp Podcast and YouTube Channel
• Magen Davis’ Episode
• Moss Rock Preserve
• Birmingham Bulls
• Purcell Farms
• Pelham Ice Skating Arena
• Date Night Ideas
• Babysitting App

In This Episode, We Discuss: [7:33] How Morgan chose to approach her fitness habits while going through pregnancy and postpartum [13:14]The perspective Heather has when it comes to feeling like she’s not good enough [15:07] The #1 question Morgan gets and how she answers it [16:24] How Morgan holds hands with Mama’s on their fitness journey [20:44] Morgan shares her view on self-care (it may surprise you) [25:05] Morgans tips for beginner who want to get into fitness [28:30] How Burn structures their workouts each month [36:35] Burn’s new products that you must try [39:40] It’s the Marriage Corner Eric and I talk about how important dating each other in marriage is You have a place here, mama friend! Be sure to take a screenshot of your podcast app on your phone, post it to your Instagram Stories and tag me @healthywithheatherbrown to let me know your favorite takeaway from this episode.

Find All The Functional Medicine Podcast Episode Links HERE:

• The Busy Mom's Holiday Planner
• Dr. Cole’s Website
• The Art Of Being Well Podcast By Dr. Will Cole Podcast
• Keep Up With Dr. Cole
• Dr. Cole's Inflammation Spectrum Quiz
• The Top 10 Ways To Improve Your Sleep, According To Functional Medicine Expert, Dr. Cole
• Improve Your Sleep With These Top 8 Superfoods
• Pre Workout By Beyond Raw LIT AF
• Wedderspoon Manuka Honey
• ChiliSleep Ooler Sleep System
• Collagen Protein Powder
• Magnesium With Zero Fillers
• Vitamin D3 K2 With Zero Fillers
• Vitamin B12 With Zero Fillers
• The Genius Life Podcast By Max Lugavere
• The Dr. Gundry Podcast By Dr Steven Gundry
• The Human Upgrade by Dave Asprey
• The Model Health Show By Shawn Model
• Episode 5 With Dr. John Palmer
• The Inflammation Spectrum By Dr. Will Cole
• Intuitive Fasting By Dr. Will Cole
• Preorder Gut Feelings By Dr. Will Cole
• The Best Yes By Lysa TerKeurst
• Present Over Perfect By Shawna Niequist

Get The Full Tips On Functional Medicine Show Notes Here: Welcome back to another episode of Healthy With Heather Brown. I am so excited today to introduce you to Dr. Will Cole, if you're not already familiar with him because of his New York Times bestselling Intuitive Fasting book. He's also a podcaster at the Art Of Being Well, a functional medicine expert, and the founder of one of the first functional medical telehealth centers in the world. In This Episode on Functional Health, We Discuss: [3:04] What a telehealth clinic is and why Dr. Cole started one [5:27] What is functional medicine and how it is different than “traditional medicine” [9:09] How listeners can advocate for themselves when it comes to their own health issues [14:03] Dr. Cole gives some advice as to where to start if you’re looking to learn more [20:26] Heather and Dr. Cole talk about the importance of sleep and how you can improve your sleep and thus your health right now [27:54] Heather asks Dr. Cole if using Melatonin is okay, and often how one should use it [32:10] Dr. Cole’s recommended protein powders and vitamin supplements [37:53] The one thing in Dr. Cole’s health journey that he is loving right now [40:34] It’s the marriage corner! Heather and Eric talk all about sleep and sleep patterns You have a place here, mama friend! Be sure to take a screenshot of your podcast app on your phone, post it to your Instagram Stories and tag me @healthywithheatherbrown to let me know your favorite takeaway from this episode.