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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:

The Beginner’s Guide to Vitamins and Supplements with Celebrity Health Coach Kelly LeVeque EP 14 Nov 01, 2022

Show notes

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:

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.

How To Stay Sane this Holiday Season EP 13 Oct 25, 2022

Show notes

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:

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.

How Achieving A Healthy Lifestyle Is More Than Just Fitness With Morgan Kline Of Burn Bootcamp EP 12 Oct 18, 2022

Show notes

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:

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.

Tips from Celebrity Functional Medicine Expert, Dr Will Cole, on Improving Sleep & Health EP 11 Oct 11, 2022

Show notes

Find All The Functional Medicine Podcast Episode Links HERE:

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.

Physical Health & Relationships with Heather & Eric EP 10 Oct 04, 2022

Show notes

It’s another episode with Eric and I, and I am amped for it. Today we're gonna talk about healthy relationships and what those look like. Eric has a really good perspective about this, from all different walks of life, because of all the people he comes in contact with day to day at the hospital. It’s going to be a fantastic episode, so get ready for your favorite dynamic duo! Links Mentioned:

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In This Episode, We Discuss: [2:39] What Eric does and how it pertains to our conversation today [4:17] How healthy relationships impact into your overall physical health [7:00] What a hallway and a river have to do with how a man and woman communicate and relate to one another [9:07] I tell a little nugget about Eric and I about our song at our wedding [12:43] One of the things that I really appreciate about Eric in our relationship [16:18] The correlation between positive encouragement and body image/self-esteem in a relationship [18:31] The encouragement I have for our listeners to take action on [26:42] Eric and I share a stressful time in our relationship that affected our physical health 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.

Sensory Play with Beth Rosenbleeth from Days with Grey EP 9 Sep 27, 2022

Show notes

Find All The Sensory Play Tips with Beth Rosenbleeth Podcast Episode Links HERE:

Get The Full Sensory Play Tips with Beth Rosenbleeth Show Notes Here: Welcome back to another episode of Healthy With Heather Brown. I am so excited today to talk about one of the things I absolutely love doing: pouring into and finding unique and creative ways to develop emotional connectedness with my kids. Also, sharing how I actually got into sensory play. One of the people I found to help me do that is my guest today, Beth From Days With Grey. In This Episode on Sensory Play Tips, We Discuss: [3:00] How and why I was introduced to sensory play and Beth, and how she got started in sensory play [4:55] The myth we believe about our child’s play and the toys we need [6:30] Listen in to discover what sensory play is and why it’s important [8:50] Hear what Breakfast invitations are and how to use them to start your and your child’s day [12:28] Beth and I discuss screen time and how to navigate that with your child [17:17] Beth answers questions from the My Life Well Loved Instagram followers about healthy eating for kids [21:23] Beth shares dinner ideas for picky eaters [22:39] My resource for picky eaters [23:33] Beth gives us her favorite tips for fun ways to encourage our kids to make healthy choices for themselves [27:07] I ask Beth what her favorite thing in her health journey is right now [30:00] It’s the Marriage Corner! [32:32] Eric and I tackle a question sent in by a listener, her question was, “How do you become one, but still have time to yourself without guilt?” 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.

Friends + Fitness with Magen Davis EP 8 Sep 20, 2022

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. Links Mentioned:

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In This Episode, We Discuss: [3:42] Listen in to hear how Magen and I met [5:53] How Magen went from ground zero to head trainer [8:10] The WHY behind Magen’s healthy journey that is still her WHY today [9:24] Magen’s advice on how to stay plugged in to your family without making food the center of connecting with them [14:47] The encouragement Magen gave to me that I ask her to share with you about drinking alcohol [18:30] What Magen’s best tips are for those on their weight loss journey [21:04] How Magen approaches discipline both in her spiritual and physical life [30:32] Magen’s favorite protein bar she is loving right now, that I can’t wait to try [32:00] The Marriage Corner: Listen in as Eric and I discuss second hand embarrassment, what it is, and how Eric suffers from it. 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.

You Can Do Hard Things, Mama EP 7 Sep 13, 2022

Show notes

I have a question for you friend, what is the hardest thing that you have ever done? Maybe it’s in your parenting journey or marriage. Or the hardest friendship battle you've been through? Or what is the hardest thing when it comes to your weight or your health? I want to talk about how we use that same determination that we got through with all those other hard things that we've done in our life and turn it into motivation to take care of your health as well, and to work towards, and fight for your health just as much. Links Mentioned:

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In This Episode, We Discuss: [4:56] The biggest game changer for me when it comes to overcoming hard things [10:30] The powerful reminder we all need to help us to reset our mind and body [14:05] An activity that you can do if you are doubting yourself or a goal [15:32] Why staying hydrated is so important [18:00] Why a support system is key to helping you achieve your goals 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.

Macros and Meal Planning with Lillie Biesinger EP 6 Sep 06, 2022

Show notes

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! Links Mentioned:

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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 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.

How to Improve Your Health with Intermittent Fasting with Dr. John EP 5 Aug 30, 2022

Show notes

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: [3:12] Dr. John’s practice, Archetype Health [6:56] The physiology behind fasting [13:14] Intermittent fasting to address type II diabetes [19:52] How intermittent fasting can affect women [22:01] Doing a 24-hour fast [25:24] What to eat pre-fast and post-fast [30:08] Fasted workouts versus non-fasted workouts [34:51] How Dr. John promotes the benefits of intermittent fasting [38:22] The Marriage Corner: A discussion with my hubby, Eric, about cold water immersion therapy 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 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.

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