The Shift Podcast with Heidi Swapp & Dr. Vohn Watts

What if the most advanced thing you could do for your health was also the simplest? Dr. Howard Cohn has spent 36 years running one of the most sought-after wellness clinics in the country, with a waiting list for 30 of those years, built entirely on word of mouth. In this conversation, he sits down with Heidi and Dr. Watts to talk about why most people skip the foundational habits that actually move the needle, why he believes we don’t need more medicine but more health, and what happens when you stop chasing the latest biohack and start doing the basics with intention. We get into his origin story (it started with a career day and a Dunkin’ Donuts detour), the philosophy behind his Cohn Health Institute, what “bio stacking” really means versus biohacking, and a deep dive into molecular hydrogen, the supplement Dr. Watts has been raving about for its recovery and anti-inflammatory benefits. Dr. Cohn also breaks down the four things that bring women into his office most often (pain, fatigue, weight gain, and sleep), why mineral deficiency is more common than most people realize, and his straight-talk take on the supplement industry and what to actually look for. If you’ve been feeling like you’re doing all the things and still not feeling great, this one’s for you.Cohn Nutritionhttps://cohnnutrition.com Cohn Health Institute https://cohnhealthinstitute.com/The Shift Programhttps://startwithshift.comOn 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.

Is it really your thyroid… or is that just the label you were given?In this episode of The Shift, Heidi and Dr. Ron Watts unpack one of the most misunderstood diagnoses in women’s health: thyroid dysfunction. From fatigue and brain fog to weight gain and thinning hair, millions of women are told, “It’s your thyroid,” handed medication, and sent on their way.But what if that’s not the whole story?Dr. Watts breaks down how the thyroid actually works, why standard panels often miss the root cause, and how issues in the liver, gut, nutrient status, and toxicity can disrupt the entire pathway. They also dive into autoimmunity (Hashimoto’s), overmedication, iron binding issues, hormone interference, and why so many women still feel awful—even when their labs are “normal.”This episode goes deeper than labs. Heidi shares personal reflections about her mom’s health journey, dementia, and the painful reality of not knowing there were other options. It’s a powerful reminder that feeling “less than great” is not something you’re doomed to accept.If you’re tired, puffy, foggy, frustrated, and wondering if this is just aging… this conversation is for you.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 and Dr. Vohn Watts sit down with John Busch, for an honest, often funny, and deeply important conversation about relationships during perimenopause and menopause. They unpack what many couples struggle with but rarely talk about: how hormonal changes impact emotional regulation, intimacy, identity, and communication — and why so many men unintentionally make this season harder by trying to “fix” instead of support. This episode explores what safety actually means to women, why appreciation and presence matter more than solutions, how men can show up without ego, and how couples can navigate changing roles, expectations, and bodies without resentment. It’s a powerful reminder that this stage of life isn’t the beginning of the end — it’s an opportunity to build a deeper, more connected relationship if both partners are willing to grow. If you’re a woman who feels unseen, or a man who genuinely wants to do better but doesn’t know how, this conversation offers clarity, compassion, and practical insight.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 and Dr. Vohn Watts are joined by Lauren Busch for a deep, eye-opening conversation about the female cycle — and why every woman is cycling, no matter her age, birth control history, or stage of life. They break down the myth that hormones only matter for fertility and explain how the 28-day cycle impacts energy, creativity, mood, workouts, sleep, detoxification, liver health, and even relationships. From cycle syncing and hormone phases to acne, PMS, menopause, and the role of minerals and liver support, this episode reframes symptoms as communication — not dysfunction. You’ll learn why tracking your cycle changes everything, how to eat and move differently throughout the month, and why so many women struggle simply because they were never taught how their bodies actually work. If you’ve ever felt frustrated, confused, or “off” without knowing why, this conversation offers clarity, permission, and a far more compassionate way forward.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 and Dr. Vohn Watts unpack the wellness tools and gadgets that are everywhere right now — and separate what’s actually helpful from what’s just hype. From vibration plates and lymphatic brushing to red light therapy, circadian lighting, and ozone cleaning, they explain how these tools support the body when used correctly — and why none of them replace the fundamentals. This conversation breaks down how lymphatic flow works, why light exposure matters for sleep and hormones, and how small environmental shifts can reduce load and support healing over time. Most importantly, this episode reinforces a core Shift philosophy: gadgets can support your health, but they don’t replace movement, hydration, nutrition, and consistency. If you’re curious about which tools are worth exploring — and how to use them without getting distracted from the basics — this episode offers clarity, context, and a grounded perspective.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 and Dr. Vohn Watts pull back the curtain on why The Shift exists, how it was built, and why sustainable health has far more to do with small, repeatable habits than extreme plans or motivation. They share the real story behind launching The Shift, the difference between the 21-Day Jumpstart and the 90-Day Program, and why so many women are afraid to start again after years of trying and “failing.” This conversation reframes habit-building as something you’re already doing — whether intentionally or not — and explains how changing just a few foundational inputs can dramatically improve energy, focus, mood, and confidence. From hydration and sleep to protein intake and emotional regulation, this episode explains why simplicity works, why consistency matters more than perfection, and why you don’t need the “right time” to begin — you just need to begin. If you’ve been waiting for life to slow down before taking care of yourself, this episode will challenge that belief and offer a more realistic, compassionate way forward.GET STARTED HERE:https://startwithshift.com/startquiz-pageOn 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 and Dr. Vohn Watts are joined by Dr. Stephanie Canestraro, a functional medicine practitioner with extensive experience working with high-performing athletes and complex chronic illness. Dr. Canestraro shares her personal health journey — from unexplained neurological symptoms and misdiagnoses to discovering the deeper role of toxins, infections, frequency, and the lymphatic system in healing. Together, they break down why many people stay stuck even when they’re “doing all the right things,” and why detox without proper drainage can actually make symptoms worse. This conversation explores lymphatic flow, nervous system regulation, environmental exposures, EMFs, and why healing requires reducing load — not forcing fixes. If you’ve tried protocols, supplements, or detoxes without lasting change, this episode offers a clearer, more sustainable framework for understanding what your body actually needs.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 and Dr. Vohn Watts are joined by Dr. Lisa Palmer for a grounded conversation about why so many women feel exhausted, overwhelmed, inflamed, or disconnected from their bodies — and why that doesn’t mean they’re broken. Dr. Palmer shares her perspective on how stress, lifestyle, and modern expectations impact the nervous system, digestion, hormones, and overall well-being. Together, they explore why many health approaches focus on fixing symptoms instead of supporting the body’s foundational needs, and how healing begins when the body feels safe, supported, and consistently cared for. This episode reframes symptoms as signals, not failures, and offers a more compassionate approach to health — one rooted in awareness, simplicity, and meeting your body where it is instead of fighting it.If you’ve ever felt like your body is working against you, or wondered why nothing seems to “stick” no matter how hard you try, this conversation will help you better understand what your body is asking for — and how to respond.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 and Vohn sit down with Deb Drummond, author, media entrepreneur, and founder of the 262 Project, for a powerful conversation about women’s voices, confidence, and the role of community in healing, leadership, and purpose. Deb shares her journey from the music industry into holistic health, entrepreneurship, and ultimately building global platforms designed to help women stand up, speak up, and show up in their lives and businesses. Together, they explore why women’s stories matter, how confidence is built over time, and why connection may be one of the most overlooked forms of medicine. This episode is a reminder that empowerment isn’t loud or flashy — it’s cultivated through resilience, self-trust, community, and the willingness to take up space. If you’re a woman in midlife questioning what’s next, craving deeper connection, or feeling called to step into your purpose, this conversation will resonate deeply.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 is joined by Dr. Vohn Watts and Coach Chelsea for a grounded, honest conversation about what it actually takes to create lasting change — especially in midlife. They slow things down and unpack why most people fail when they try to overhaul their health, why January resets don’t work, and how sustainable change comes from building habits gradually, not perfectly. From sleep and sunlight to mindset, community, and consistency, this episode explains why real transformation happens from the inside out. This conversation is especially for women who feel overwhelmed, burned out, or afraid to start again because they’ve “failed” before. If you’ve ever thought, I don’t know where to start — this episode gives you clarity, permission, and a path forward.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 sits down with Dr. Vohn Watts and Pat Garcia, chiropractor and founder of Ultimate Sports Performance & Rehabilitation, to unpack why pain, injury, and aging don’t have to define the rest of your life. Pat shares his journey into chiropractic care, sports medicine, and advanced rehabilitation, explaining why the combination of chiropractic, physical therapy, and soft-tissue work is so powerful for long-term healing. Together, they break down the mindset traps that keep people stuck in pain, why movement matters more than perfection, and how rebuilding trust in your body is often the missing piece. This conversation is especially important for women who feel held back by chronic pain, fear of injury, or the belief that “this is just how it is now.” From mindset and identity to mobility, muscle health, and confidence, this episode reframes what healing can look like — 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 powerful episode, Heidi sits down with wellness educator Laura Jacobs and Dr. Vohn Watts to break down the philosophy behind the 90-Day Reset, why most people approach health upside-down, and how changing your terrain — not chasing symptoms — transforms your energy, mood, hormones, and long-term well-being. Laura shares her 30-year journey in natural health, how she became an iridologist, the origin story of her wellness practice, and what really happens when your body is undernourished, overstressed, or overloaded with toxins. Whether you're struggling with fatigue, gut issues, hormone imbalance, perimenopause, chronic symptoms, or just not feeling like yourself anymore — this episode brings clarity, hope, and a roadmap for taking your health back from the inside out.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 deep-dive conversation, Heidi and Dr. Vohn Watts break down everything you were never taught about gut health — from parasites and leaky gut to stomach acid, SIBO, candida, bile flow, and why your microbiome controls nearly every system in your body. They explain how gut dysfunction impacts energy, mood, hormones, inflammation, immunity, digestion, and even your ability to think clearly — and why most women have symptoms they believe are “normal,” but are actually signs of an imbalanced or compromised gut.You’ll leave this episode with a simple, understandable explanation of how your gut actually works and realistic steps to begin healing today.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 Dr. Watts nor this podcast is responsible for any actions you choose to take based on the discussions in these episodes.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 conversation, Heidi and Dr. Vohn Watts sit down with Dr. Jack M. Wolfson, board-certified cardiologist and bestselling author of The Paleo Cardiologist. Dr. Wolfson breaks down the root causes of heart disease, why conventional cardiology often gets it wrong, and how simple lifestyle changes can completely shift your long-term health.They cover cholesterol, inflammation, blood pressure, stress, supplements, and what most people misunderstand about heart health — with clear, actionable steps you can start today.00:00 – Intro: Why Dr. Wolfson’s approach is different01:30 – How Dr. Wolfson went from conventional cardiologist to natural heart health expert05:40 – The real cause of heart disease (hint: it’s not cholesterol)08:10 – Inflammation, oxidation, and lifestyle triggers12:22 – How food quality and nutrient density impact your heart15:10 – The problem with standard lipid panels17:45 – What cholesterol actually does in your body22:00 – How stress destroys heart health25:30 – Why sleep and sunlight are non-negotiables28:50 – Supplements Dr. Wolfson recommends32:40 – The toxins and chemicals affecting heart function36:05 – Lab tests people should request but never hear about40:12 – What Dr. Wolfson wishes every patient understood43:50 – Final takeaways: where to begin with heart healing46:00 – Closing thoughtsOn 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 Part 2, Ashleigh dives deeper into the neuroscience of healing and the emotional programming that drives our daily lives.She shares the methods she developed to rewire the brain, release trauma, and move from survival to creation.This conversation bridges science and spirituality — showing how belief, repetition, and emotional regulation can literally change your biology.Timestamps00:00 – Ashleigh’s second health crisis begins04:00 – When trauma stays trapped in the body09:00 – Reprogramming the subconscious mind through repetition16:00 – How emotions create physical symptoms26:00 – Creating new neural pathways through belief33:00 – Teaching others to self-heal through awareness43:00 – Gratitude, surrender, and nervous system healing55:00 – Living from peace, not survival01:10:00 – How her work helps others reclaim their power01:22:00 – Closing reflections and takeawaysOn 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 Part 1 of this powerful conversation, Heidi and Dr. Watts sit down with Ashleigh Di Lello, founder of Bio Emotional Healing®, to explore her extraordinary story of survival and transformation.At just 13 years old, Ashleigh was told she wouldn’t live past her teenage years — but through determination, faith, and the power of the mind-body connection, she proved everyone wrong.She shares how trauma manifests in the body, how belief systems shape our biology, and what it really means to start healing from within.Timestamps00:00 – Intro & welcome02:30 – How Heidi and Ashleigh met06:00 – Ashleigh’s story begins: illness at 1311:20 – Misdiagnosis and the emotional cost of pain19:00 – The role of the nervous system in illness26:00 – Doctors’ disbelief and hitting rock bottom32:40 – Choosing belief and rewriting her story39:00 – The power of visualization and emotional energy45:10 – How the brain mirrors what it believes54:00 – Repetition and mindset retraining58:30 – Heidi’s reflection: “That’s way too long…”01:00:22 – END of Part 1On 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, Dr. Vohn Watts, and Chelsi introduce the SHIFT Program, a 12-week experience built to help women restore energy, rebuild confidence, and create lasting transformation. They discuss why sustainable change starts with small habits, community support, and investing in yourself. This episode lays out the foundation of the program and invites listeners to take the first step toward a stronger, healthier life.www.theshift-collective.comTimestamps00:00 – Intro & program overview03:00 – Why the SHIFT Program was created06:00 – Starting with foundational habits (sleep, hydration, mindset)10:00 – How accountability and community drive success15:00 – Why perfectionism sabotages progress20:00 – The mindset of investing in yourself26:00 – Starting before the New Year advantage32:00 – Small shifts, big results38:00 – Encouragement & how to joinOn 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.

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.Timestamps00:00 – Intro & Dr. Fong’s background05:00 – How fMRI reveals brain function after injury14:00 – What happens during a concussion25:00 – Sports, CTE, and dementia risk34:00 – Why “rest and do nothing” doesn’t work43:00 – Supplements & recovery support53:00 – Women’s brain health and hormones01:00:00 – Lifestyle, sleep, and long-term brain protectionOn 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 you00:02:40 – The secret: simplification over complication00:05:22 – 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 means00:11:10 – Tiny shifts, not total overhauls (“Shift” ethos)00:15:03 – 12-week habits program overview & habit stacking00:27:27 – 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 sleep00:42:21 – 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 rhythm01:00:22 – From fight-or-flight mornings to calm routineOn 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 healthHow to stabilize your blood sugar and energy throughout the dayEasy, realistic ways to reach your daily protein goalsHow nutrition connects to the “Shift” mindset of consistent small wins00:00 – Intro  |  Kicking off the “Simple Solutions” series03:40 – Why protein is the foundation for real energy08:55 – The truth about cravings, fatigue, and under-fueling14:10 – How to eat for blood-sugar stability (without counting calories)19:25 – Chelsie’s protein hacks and on-the-go snack ideas24:15 – Making nutrition simple: small steps that stick28:30 – Closing reflections |  Turning knowledge into daily actionOn 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.