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.