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.