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Shifting our Habits: The Real Secret to Health
Heidi Swapp and Dr. Vohn Watts reveal the real secret to sustainable health and it’s not another diet or workout plan. It’s habits.They dive into the Shift framework: Simple Habits Incrementally Fortified Together, exploring why small, simple actions are more powerful than massive overhauls.From understanding why we overcomplicate health to unpacking the science behind sleep, visualization, and mindset, this episode sets the foundation for their 12-week Shift Program designed to rewire your habits for life.
00:00:23 – “Women don’t need more info—they need integration
”00:02:09 – Why copied plans don’t work for you
00:02:40 – The secret: simplification over complication
00:05:22 – Consistency > perfection (cheat-day framing)
00:06:24 – Habits vs. diets (make it sustainable)
00:07:26 – Why we want a plan; what “habit” really means
00:11:10 – Tiny shifts, not total overhauls (“Shift” ethos)
00:15:03 – 12-week habits program overview & habit stacking
00:27:27 – Habit 1: Sleep (why it’s first)
00:32:33 – What poor sleep breaks (hormones, immunity, cognition)
00:36:38 – Making sleep doable (bedtime shifts, 8-hour week challenge)
00:38:12 – Teens, growth, and why everyone needs sleep
00:42:21 – Habit 2: Affirmations & visualization (mindset)
00:45:05 – Visualization stories + science (same brain regions activate)
00:52:03 – Habit 3: Hydration (keep it simple, add electrolytes if high intake)
00:56:20 – Habit 4: Morning light & circadian rhythm
01:00:22 – From fight-or-flight mornings to calm routine
On the show, Dr. Vohn Watts, a chiropractor and founder of Foundational Wellness, shares his insights on how the body functions as a whole system, along with the principles he uses to help people get on the path to better health.
Please remember, the information shared on this podcast is for educational and informational purposes only. It is not intended to replace medical advice, diagnosis, or treatment. Every person is unique, and your health decisions should always be made in consultation with a qualified health care professional who knows your individual circumstances. Neither Doctor Watts nor this podcast is responsible for any actions you choose to take based on these discussions in these episodes.
00:00:23 – “Women don’t need more info—they need integration
”00:02:09 – Why copied plans don’t work for you
00:02:40 – The secret: simplification over complication
00:05:22 – Consistency > perfection (cheat-day framing)
00:06:24 – Habits vs. diets (make it sustainable)
00:07:26 – Why we want a plan; what “habit” really means
00:11:10 – Tiny shifts, not total overhauls (“Shift” ethos)
00:15:03 – 12-week habits program overview & habit stacking
00:27:27 – Habit 1: Sleep (why it’s first)
00:32:33 – What poor sleep breaks (hormones, immunity, cognition)
00:36:38 – Making sleep doable (bedtime shifts, 8-hour week challenge)
00:38:12 – Teens, growth, and why everyone needs sleep
00:42:21 – Habit 2: Affirmations & visualization (mindset)
00:45:05 – Visualization stories + science (same brain regions activate)
00:52:03 – Habit 3: Hydration (keep it simple, add electrolytes if high intake)
00:56:20 – Habit 4: Morning light & circadian rhythm
01:00:22 – From fight-or-flight mornings to calm routine
On the show, Dr. Vohn Watts, a chiropractor and founder of Foundational Wellness, shares his insights on how the body functions as a whole system, along with the principles he uses to help people get on the path to better health.
Please remember, the information shared on this podcast is for educational and informational purposes only. It is not intended to replace medical advice, diagnosis, or treatment. Every person is unique, and your health decisions should always be made in consultation with a qualified health care professional who knows your individual circumstances. Neither Doctor Watts nor this podcast is responsible for any actions you choose to take based on these discussions in these episodes.
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By Heidi SwappHeidi Swapp and Dr. Vohn Watts reveal the real secret to sustainable health and it’s not another diet or workout plan. It’s habits.They dive into the Shift framework: Simple Habits Incrementally Fortified Together, exploring why small, simple actions are more powerful than massive overhauls.From understanding why we overcomplicate health to unpacking the science behind sleep, visualization, and mindset, this episode sets the foundation for their 12-week Shift Program designed to rewire your habits for life.
00:00:23 – “Women don’t need more info—they need integration
”00:02:09 – Why copied plans don’t work for you
00:02:40 – The secret: simplification over complication
00:05:22 – Consistency > perfection (cheat-day framing)
00:06:24 – Habits vs. diets (make it sustainable)
00:07:26 – Why we want a plan; what “habit” really means
00:11:10 – Tiny shifts, not total overhauls (“Shift” ethos)
00:15:03 – 12-week habits program overview & habit stacking
00:27:27 – Habit 1: Sleep (why it’s first)
00:32:33 – What poor sleep breaks (hormones, immunity, cognition)
00:36:38 – Making sleep doable (bedtime shifts, 8-hour week challenge)
00:38:12 – Teens, growth, and why everyone needs sleep
00:42:21 – Habit 2: Affirmations & visualization (mindset)
00:45:05 – Visualization stories + science (same brain regions activate)
00:52:03 – Habit 3: Hydration (keep it simple, add electrolytes if high intake)
00:56:20 – Habit 4: Morning light & circadian rhythm
01:00:22 – From fight-or-flight mornings to calm routine
On the show, Dr. Vohn Watts, a chiropractor and founder of Foundational Wellness, shares his insights on how the body functions as a whole system, along with the principles he uses to help people get on the path to better health.
Please remember, the information shared on this podcast is for educational and informational purposes only. It is not intended to replace medical advice, diagnosis, or treatment. Every person is unique, and your health decisions should always be made in consultation with a qualified health care professional who knows your individual circumstances. Neither Doctor Watts nor this podcast is responsible for any actions you choose to take based on these discussions in these episodes.
00:00:23 – “Women don’t need more info—they need integration
”00:02:09 – Why copied plans don’t work for you
00:02:40 – The secret: simplification over complication
00:05:22 – Consistency > perfection (cheat-day framing)
00:06:24 – Habits vs. diets (make it sustainable)
00:07:26 – Why we want a plan; what “habit” really means
00:11:10 – Tiny shifts, not total overhauls (“Shift” ethos)
00:15:03 – 12-week habits program overview & habit stacking
00:27:27 – Habit 1: Sleep (why it’s first)
00:32:33 – What poor sleep breaks (hormones, immunity, cognition)
00:36:38 – Making sleep doable (bedtime shifts, 8-hour week challenge)
00:38:12 – Teens, growth, and why everyone needs sleep
00:42:21 – Habit 2: Affirmations & visualization (mindset)
00:45:05 – Visualization stories + science (same brain regions activate)
00:52:03 – Habit 3: Hydration (keep it simple, add electrolytes if high intake)
00:56:20 – Habit 4: Morning light & circadian rhythm
01:00:22 – From fight-or-flight mornings to calm routine
On the show, Dr. Vohn Watts, a chiropractor and founder of Foundational Wellness, shares his insights on how the body functions as a whole system, along with the principles he uses to help people get on the path to better health.
Please remember, the information shared on this podcast is for educational and informational purposes only. It is not intended to replace medical advice, diagnosis, or treatment. Every person is unique, and your health decisions should always be made in consultation with a qualified health care professional who knows your individual circumstances. Neither Doctor Watts nor this podcast is responsible for any actions you choose to take based on these discussions in these episodes.