Dr. Alina Fong, co-founder of Cognitive FX, joins Heidi and Dr. Watts to unpack the truth about concussions, brain injuries, and women’s brain health. From fMRI brain mapping to dementia prevention and the link between hormones and cognition, this episode offers clear answers for parents, athletes, and anyone navigating brain fog or recovery.Learn how modern neuroscience is changing concussion protocols, why rest isn’t always best, and which daily habits truly protect your brain.

Timestamps
00:00 – Intro & Dr. Fong’s background
05:00 – How fMRI reveals brain function after injury
14:00 – What happens during a concussion
25:00 – Sports, CTE, and dementia risk
34:00 – Why “rest and do nothing” doesn’t work
43:00 – Supplements & recovery support
53:00 – Women’s brain health and hormones
01:00:00 – Lifestyle, sleep, and long-term brain protection

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.

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.

In this Shift Podcast “Simple Solutions” episode, Heidi Swapp, Chelsie, and Dr. Vohn Watts break down one of the most overlooked foundations of midlife wellness — protein. They explore how what you eat shapes how you think, move, and show up each day, and how simple nutritional shifts can dramatically improve energy, focus, and hormone balance.This episode isn’t about perfection — it’s about practical, doable solutions that help you feel stronger, clearer, and more confident in your own body.
You’ll discover:

• Why protein is the most powerful (and underused) tool for women’s health
• How to stabilize your blood sugar and energy throughout the day
• Easy, realistic ways to reach your daily protein goals
• How nutrition connects to the “Shift” mindset of consistent small wins

00:00 – Intro  |  Kicking off the “Simple Solutions” series

03:40 – Why protein is the foundation for real energy
08:55 – The truth about cravings, fatigue, and under-fueling
14:10 – How to eat for blood-sugar stability (without counting calories)
19:25 – Chelsie’s protein hacks and on-the-go snack ideas
24:15 – Making nutrition simple: small steps that stick
28:30 – Closing reflections |  Turning knowledge into daily action

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.

In this episode, Heidi and Dr. Vohn sit down with Lauren, a high-achieving professional and mom who shares her powerful journey of hitting burnout and how her body finally forced her to stop.
Lauren opens up about years of pushing through exhaustion, people-pleasing, and survival mode until she reached a breaking point that no amount of willpower could fix.

Through her story, she reveals what it looks like when the body starts whispering and then screaming for attention, and how she began to rebuild her health and identity from the inside out.

The conversation explores the connection between emotional suppression, physical symptoms, and the body’s intelligence and how functional wellness helps bridge that gap. Dr. Vohn provides insight into what’s happening physiologically when someone is in chronic stress or burnout, while Heidi reflects on the courage it takes to slow down and listen.

0:00 – 03:30 | Opening reflections — Heidi introduces Lauren and sets the tone for a conversation about healing, burnout, and listening to the body’s wisdom.
03:31 – 09:15 | Lauren’s breaking point — She shares the moment she realized her body couldn’t keep going, describing the exhaustion and emotional shutdown that forced her to stop.
09:16 – 15:40 | Survival mode as a way of life — Dr. Vohn explains what happens physiologically when the body is constantly in fight-or-flight, and how stress chemistry changes our hormones and emotions.
15:41 – 22:20 | The cost of not listening — Heidi and Lauren discuss how women often ignore subtle physical cues — until the body starts “screaming” through pain, anxiety, or fatigue.
22:21 – 30:45 | Relearning to trust your body — Lauren shares how she began reconnecting to her body’s signals and rebuilding her health through functional healing and mindset shifts.
30:46 – 38:40 | Redefining identity after burnout — The group explores what it means to rediscover yourself beyond productivity, people-pleasing, and survival.
38:41 – 46:00 | Functional wellness in action — Dr. Vohn connects Lauren’s story to the Foundational Wellness model, showing how addressing root causes (gut, stress, nervous system) can restore balance.
46:01 – 50:20 | Closing reflections — Heidi reflects on how courage isn’t always pushing harder — sometimes it’s slowing down long enough to heal.

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.

In this episode of The Shift Podcast, Heidi Swapp, Dr. Vohn Watts, and trainer Chelsi Wood unpack the truth about body composition, hormones, and strength training for women in midlife and beyond.

Heidi shares her raw journey after a hysterectomy, from weight gain and insecurity to strength, confidence, and redefining what health means.

Together, they explore why the scale doesn’t tell the full story, how hormones affect results, and why building muscle is essential for longevity, brain health, and confidence. If you’re ready to move beyond calorie counting and start creating a vision of lasting health, this conversation will inspire you to embrace strength and step into a healthier future.

00:00 – 02:00 | Welcome and setting the stage: why the scale isn’t the best measure of health.
02:00 – 07:00 | Heidi’s personal story of hysterectomy, weight gain, and learning to shift focus beyond numbers.
07:00 – 14:00 | Discovering strength training, accountability, and the surprising changes in body composition.
14:00 – 20:00 | Turning 50, body confidence, and overcoming the fear of success in weight loss.
20:00 – 26:00 | Chelsi explains the mental game of fitness, accountability, and building strength step by step.
26:00 – 33:00 | Why hormones make weight loss harder for women, and why testing matters.
33:00 – 40:00 | Cardio vs. strength training: shifting from burning calories to building muscle and resilience.
40:00 – 47:00 | Real-life stories of muscle, mobility, and why walking is an underrated tool for health.
47:00 – 50:30 | Building strength as a lifelong practice — why this isn’t a 12-week program, but a way of life.
50:30 – 55:00 | Preparing the body for long-term health: toxins, resets, and foundational wellness.
55:00 – End | Closing thoughts: making health simple, sustainable, and empowering.

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.

In this powerful episode of The Shift Podcast, Heidi Swapp, Dr. Vohn Watts, and Chelsi Wood unpack the truth about brain health, hormones, and healing the mind.

From Heidi’s personal story of losing family members to dementia, to Dr. Watts breaking down the science of cholesterol, healthy fats, and inflammation, this conversation reveals what it really takes to protect and strengthen your brain.

You’ll learn why the low-fat craze was harmful, how sugar and insulin resistance fuel memory decline, and why gut health and mitochondria are key to mental clarity. Whether you’re navigating menopause, worried about brain fog, or simply want to optimize your long-term health, this episode gives you the knowledge and tools to take control of your brain at any age.

00:00 – 02:00 | Introduction to brain health and why it matters for everyone.
02:00 – 07:00 | Heidi shares her family history of dementia and the personal motivation behind this episode.
07:00 – 11:00 | Cory’s story: a traumatic brain injury, shifts in personality, and lessons learned about recognizing concussions.
11:00 – 14:30 | Dementia, menopause, and the myth of “going crazy” — why hormones and brain fog need deeper understanding.
14:30 – 22:00 | Dr. Vohn explains the cholesterol connection: why healthy fats matter, the fallacy of “good vs bad” cholesterol, and how the low-fat craze fueled brain decline.
22:00 – 30:00 | Fats to eat and fats to avoid — practical guidance on oils, butter, and real food choices.
30:00 – 37:00 | The 80/20 rule for sustainable nutrition and how inflammation drives chronic disease.
37:00 – 43:00 | Chelsi’s bodybuilding story: brain fog, low fats, and hormone crashes.
43:00 – 49:30 | Sugar, insulin, and why dementia is being called “type 3 diabetes.”
49:30 – 55:00 | Family history isn’t destiny — epigenetics, lifestyle, and flipping the “light switch” on or off.
55:00 – 58:30 | Gut health as the second brain: why microbiome balance is essential for cognition and mood.
58:30 – 1:02:30 | Mitochondria explained — the cell’s powerhouse and why supplements can help support energy and focus.
1:02:30 – End | Final takeaways: diet, lifestyle, and hope for building brain health at any age.

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.

In this episode of The Shift Podcast, Heidi Swapp, Dr. Vohn Watts, and Chelsi Wood dive into the science and stories of the nervous system, stress, and survival patterns. From fight-or-flight to full shutdown, they reveal how constant stress impacts digestion, hormones, weight, and even your ability to feel happiness. Heidi opens up about personal setbacks, injuries, and the moment she discovered the empowering tools of breathwork and cold plunges. Whether you’re navigating burnout, midlife changes, or simply want to feel calmer and stronger, this conversation offers practical ways to regulate your body and reclaim control.
00:00 – 04:00 | Heidi opens with the “cart metaphor,” realizing she was meant to steer life rather than just hang on.
04:00 – 11:00 | Chelsi explains the nervous system and how stress affects digestion, with the cheeseburger analogy.
11:00 – 16:30 | Fight-or-flight explained: how chronic stress rewires hormones, weight, and health. 16:30 – 26:00 | Living in constant stress — how trauma, motherhood, and midlife pressures push women into survival mode.
26:00 – 33:00 | Physical breakdowns: Heidi’s personal injuries, burnout, and hidden patterns of stress in daily life.
33:00 – 37:30 | Tools for regulation: practical approaches to reset the nervous system. 37:30 – 44:30 | Heidi’s breakthrough: breathwork and cold plunge as her first felt sense of control over her nervous system.
44:30 – End | Final reflections — choosing regulation, shifting patterns, and empowering women to reclaim balance.

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.

In this episode of The Shift Podcast, Heidi Swapp talks with Dr. Vohn Watts about the concept of foundational wellness—the essential step of preparing the body before treating root causes. From nutrient deficiencies and toxic burdens to gut health and detoxification, Dr. Watts explains why symptoms are “check engine lights” and how moms can take the lead in shaping family wellness. Whether you’re navigating midlife changes, women’s health challenges, or just want to feel strong and clear again, this conversation offers practical insights into prevention, empowerment, and healing from the inside out.
00:00 – 05:00 | Heidi shares her first impression of Dr. Vohn Watts and how they met, including the “mom as first responder” insight that shifted her perspective.
05:00 – 17:00 | Dr. Watts’ background — growing up in a large family, joining the Marine Corps, working in intelligence, and the turning points that led him to chiropractic and functional medicine. 17:00 – 27:00 | Discovering foundational wellness: why preparing the body (“the terrain”) is essential before treating root causes.
27:00 – 37:00 | Organ function, detoxification, and how nutrient deficiencies and toxic burdens are often at the core of disease.
37:00 – 54:00 | The role of moms as health leaders in the home, how lifestyle choices affect the whole family, and empowering women to feel confident in their health decisions. 54:00 – 1:06:00 | Symptoms as “check engine lights,” why annual bloodwork and detox matter, and practical steps for preventative health.
1:06:00 – End | Closing reflections on curiosity, empowerment, and what’s coming next in the series.

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.

Chelsi Wood shares her journey from fitness to bodybuilding and how her body revealed deeper struggles with food, identity, and health. Joined by Dr. Vohn Watts, they explore the powerful connection between gut health, hormones, and emotional wellness — and why listening to your body may be the key to healing.

00:00 – 03:30 | Introduction & Chelsea’s background — family, early life, cosmetology, transition into fitness.
03:30 – 09:30 | Early group fitness journey, certifications, and athletic background (softball, cheer, gymnastics).
09:30 – 14:30 | Water skiing upbringing, competitive environment, discipline, and connection with her dad.
14:30 – 21:00 | Transition into bodybuilding — inspiration, coaching with Dan, insecurities about her legs, and redefining body image.
21:00 – 27:30 | Food struggles, binge eating, hypnotherapy, reverse dieting challenges, and using bodybuilding as discipline.
27:30 – 34:30 | Personal struggles during bodybuilding prep — family tragedies, marriage strain, and coping through the gym.
34:30 – 42:00 | Body dysmorphia, self-perception vs. outside perception, and lessons learned from bodybuilding extremes.
42:00 – 55:00 | Health challenges — thyroid issues, libido loss, Hashimoto’s diagnosis, gut health, and the role of hormones.
55:00 – 1:07:00 | Functional medicine insights — microbiome, probiotics, autoimmune conditions, diet, and genetics.
1:07:00 – 1:18:30 | Emotional trauma, stress, and how it impacts gut health and the body; supplements and lifestyle changes.
1:18:30 – 1:20:55 | Closing — empowering women to take control of their health, preview of next episode.

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.

In this kickoff episode, Heidi shares the breaking point that led her to create SHIFT — and why so many women are told to ‘just deal with it.’ You’ll meet Dr. Vohn Watts and hear how one conversation changed everything.


00:00 – Introduction & Podcast Vision
Heidi introduces The Shift Podcast, sets the tone for raw, unscripted conversations, and brings in Chelsea (trainer) and Dr. Von Watts (functional medicine doctor).

06:00 – Heidi’s Story: Loss, Struggle & Starting Again
Reflecting on her first podcast after her son’s suicide, stigma around mental health, and how that journey led to today’s focus on women’s health.

10:00 – Thrown Into Menopause
Heidi shares her hysterectomy at 48, the sudden impact on her body and mind, and how the lack of medical guidance left her lost.

12:30 – Dr. Von’s Journey & Functional Medicine
From Marine Corps injury to chiropractic to discovering functional medicine. He explains thyroid issues, root-cause medicine, and the shortcomings of traditional care.

25:00 – Hitting Rock Bottom & Asking for Help
Heidi opens up about physical limitations, shame around her body, and how she turned to fitness and nutrition coaching. Chelsea joins the story with her background in fitness, bodybuilding, and life coaching.

35:00 – The Power of Mindset & Belief
Chelsi and Dr. Von emphasize how belief systems shape outcomes — from bodybuilding success to overcoming health challenges. They discuss self-talk, manifestation, and shifting negative cycles.

43:00 – Generational Health & Aging Fears
Heidi shares her mother’s battle with primary progressive aphasia and the generational expectation of “ending up in a rest home.” The group explores how beliefs about aging influence health.

55:00 – Women in Midlife: The Triple Challenge
The team breaks down why women in their 40s–50s face unique pressure — balancing kids in puberty, their own hormonal shifts, and aging parents — all while expected to hold families together.

59:00 – Redefining Health & Taking Back Power
Stories of transformation, the role of hormones, lifestyle changes, and the reminder that health decline is not inevitable. Heidi closes with her message: you have the power to change.

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.