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Healthy By Heather Brown — Education
Healthy By Heather Brown

What if one intentional day could change your entire week?

Welcome to Healthy By Heather Brown, the podcast where faith meets practical health and simple weekly rhythms create lasting transformation.

I’m Heather Brown, author of The Sunday Reset, speaker, certified Christian Health Coach, wife to my college sweetheart Eric, and boy mom to two adventurous boys. After walking through postpartum depression and years of feeling physically depleted, mentally overwhelmed, and spiritually exhausted, I began asking bigger questions.

Why are so many women running on empty?

Why does modern life feel so disconnected from the way God designed us to live?

And what if the answer isn’t another wellness trend… but returning to God’s design for our mind, body, and spirit?

Each week, I’ll help you connect the dots between your faith, your health, your home, and your everyday life through conversations rooted in Scripture, supported by science, and designed for real life.

Around here, we’ll talk about:

Building healthier homes and habits

Nervous system regulation

Meal planning made simple

Hormones and holistic wellness

Marriage and motherhood

Raising kids who love Jesus

Personal growth and purpose

Creating simple rhythms that actually stick

You’ll also hear inspiring conversations with leading experts, bestselling authors, physicians, and everyday women who are learning to steward their lives well. And every now and then, my husband Eric joins me for one of our listeners’ favorite segments, The Marriage Corner, where we have honest, often humorous conversations about marriage, communication, parenting, and what it really looks like to build a healthy, Christ-centered marriage through every season of life.

Whether you’re listening on your morning walk, driving kids to practice, or folding another load of laundry, my prayer is that every episode leaves you feeling encouraged, equipped, and one step closer to the life God designed for you.

Because healthy living isn’t about perfection. It’s about faithfully stewarding the life God has entrusted to you. So grab your coffee, friend.. Let’s become 1% better together!

Copyright: © 2022-2023 Heather Brown

Latest Episodes:

REPLAY: It's Never Too Late For Pelvic Floor Rehabilitation with Caroline Packard EP 44 Jun 27, 2023

Show notes

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.

REPLAY: Empowerment & Friendship: A Conversation w/ Magen Davis on Wellness & Transforming Lives at Burn Boot Camp EP 43 Jun 20, 2023

Show notes

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:

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!

How To Prioritize Mental And Physical Health This Summer EP 42 Jun 13, 2023

Show notes

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.

Pelvic Floor Health with Dr. Stephanie Perez EP 41 Jun 06, 2023

Show notes

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.

A Day In the Life of Heather Brown EP 40 May 30, 2023

Show notes

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.

How To Balance Summer Life as a Mom EP 39 May 23, 2023

Show notes

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.

Why You Need Mom Friends, AKA a “Girl Gang” with Rachel Awtrey EP 38 May 16, 2023

Show notes

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:

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.

Every Woman a Theologian with Phylicia Masonheimer EP 37 May 09, 2023

Show notes

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:

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.

Create Anyway with Ashlee Gadd EP 36 May 02, 2023

Show notes

Since one of the first podcasts many moons ago, y’all have told me about Coffee and Crumbs and that I needed to have Ashlee Gadd on the podcast. I’m so excited because we finally made it happen for you guys! Ashlee is a storyteller, photographer, and founder of Coffee and Crumbs – a platform encouraging women in their everyday lives, especially if they have kiddos. I love her website because you can feel God’s presence and women's hearts all over it. Her first book, “Create Anyway,” was released in March of this year. I hope you love this conversation as much as I did and scoop up her book today! In this episode, we discuss:

How motherhood affected Ashlee’s life and how she got her start in blogging “gritty stories”
How Ashlee encourages Christian women in their mind, body, and spirit while living in a broken world
The turning points that helped Ashlee embrace her truth and reframe her mindset
How to view your motherhood as adding value to your life and not stealing time away from your art
Why our kids need to see us creating and investing in ourselves
How moms can stay away from the pitfalls of perfectionism and rely on Christ

Resources from this Episode:

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.

How to Have a Strong Mind-Body Connection (Without Getting Woo Woo) EP 35 Apr 25, 2023

Show notes

Welcome back, friends! It’s been a while, but we are back with another episode of just Eric and me chatting. Since we recorded this episode late at night, and Eric’s a morning person, we get right into the nitty-gritty of the conversation. In this episode, we talk about what a mind-body connection is and how we create that connection. We also go into some of the issues you can face when you’re over-stressed, and we share a few tips for relaxing so you can find that connection. We hope you enjoy this chat, and reach out if you have any questions! In this episode, we discuss:

Our differing opinions on what a mind-body connection is.
How we individually make time to devote to our spiritual health, mental health, and physical health
Some of the warning signs that your mental or physical health is getting out of whack
Your spouse's role during stressful times (since they sometimes know you better than you do!)
How to harness the link between mind and body without getting into the woo-woo side of the wellness world
The importance of starting your day with a mindset of perspective
Following a Sunday reset plan that works for you

Resources from this Episode:

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.

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