April 11, 2025 • 41 mins
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Heather Brown shares her raw journey through postpartum depression and how she found her way back to herself through simple steps, community support, and a renewed focus on spiritual connection.
Who is Healthy by Heather Brown?
She is the creator of Healthy by Heather Brown, a podcaster, writer, and advocate for healthy living. Based in Birmingham, AL with her husband Eric and two young boys, she reaches over a million women annually. Through her Sunday Reset, she helps young moms prioritize health- mind, body, and spirit.
Connect with Heather:
IG: @HealthyByHeatherBrown
Podcast: Healthy By Heather Brown
Website: http://MyLifeWellLoved.com
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7 Day Meal Plan
Other Links Mentioned in this Episode:
Worship Playlist
Protein Bars Mentioned
Timestamps to help you navigate this episode:
0:00 Intro
0:24 FREE Self Love & Sweat MONTHLY Calendar
9:46 From Energizer Bunny to Exhausted Mom: Postpartum Self-Care
10:52 Navigating Postpartum Depression
16:30 Finding Herself Through Faith & Community
20:56 Worship as a Mindset Tool: Staying Present with Music
33:04 Simple Meal Prep & Healthy Eating Tips
FREE Self Love & Sweat Monthly Life Coaching Calendar: http://lifelikelunden.com/calendar
2 FREE HIGH INTENSITY RESISTANCE TRAINING WORKOUTS: https://lifelikelunden.activehosted.com/f/169
One-On-One Life Coaching & NLP with Lunden:
http://lifelikelunden.com/vip
Connect with Lunden:
IG: @lifelikelunden
YouTube: https://youtube.com/lundensouza
LinkedIN: https://www.linkedin.com/in/lundensouza/
Twitter: @lifelikelunden
Use code LUNDEN25 for a discount on Snap Supplements: https://bit.ly/snapsweat
Podcast Sound Design Intro & Outro: https://hitspotaudio.com/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Lunden Souza (00:00):
Welcome to Self Love and Sweat the podcast, the
place where you'll get inspiredto live your life
unapologetically, embrace yourperfect imperfections and do
what sets your soul on fire.
I'm your host, Lunden Souza .
Hey, before we jump into thisepisode, I just want to make
(00:27):
sure that you get all the freethings possible, if you haven't
already.
You need to get your self lovesweat free monthly life coaching
calendar.
Honestly, the way to experiencedeep change in your life is by
doing small little things overtime, and so that's what you'll
(00:48):
find in this free calendar.
You can get it by going tolifelikelunden calendar.
Get yours for free and let'sget into today's episode
Welcome back to Self Love andSweat the podcast Today.
We have Heather Brown as ourguest today and we actually just
(01:10):
recorded an episode for herpodcast, so we're doing a little
podcast swap, which I'm soexcited about.
You guys are going to freakinglove her.
Heather Brown is the energeticpodcaster, writer, online mama
cheerleader and healthy livingadvocate behind the brand and
podcast Healthy by Heather Brown.
She and her college sweetheart,hubby Eric, live in Birmingham,
(01:31):
Alabama, with two young boysand since starting blogging 14
years ago, Heather is privilegedto reach over a million women
each year and runs her podcastand business with a team where
they daily share ways for youngmoms to love their life and
pursue health in mind, body andspirit through her Sunday reset.
(01:52):
Welcome to the podcast, HeatherBrown.
I'm so excited to have you.
Yeah, Lunden .
Heather Brown (01:56):
I'm so excited for the opportunity to talk to
you for longer after doing mypodcast.
Lunden Souza (02:00):
It was so fun, I know, and I just shared a little
story on Instagram of thepicture that we took and I was
like I love your Southern Belleaccent.
It is so wonderful and it'scharging me up today.
You're kind.
Yeah, I'm excited to talk withyou today.
As I often say, I'm Lundenparty of one, and anyone that
(02:22):
listening to this podcast knowsI say this because I'm not
married, I don't have kids, andI sometimes feel like how and
when you have kids and all ofthese types of things.
I have an immense respect formoms.
All moms are my heroes,including my own and anyone
that's a mom.
I just feel like I want to justdrop and bow down to them or
(02:45):
roll out a red carpet for themon the regular.
But I know you're working withmoms and on their health and
wellness and all the things.
But I want to start mostly withwomen, because I think that,
yeah, when it comes to healthand wellbeing and I know men
have their struggles too, orwhat they think they should or
are supposed to be doing orsupposed to look like or
(03:07):
whatever but what was?
What would be something thatyou would, that you wish all
women knew about health andself-care?
Heather Brown (03:15):
Yeah for sure.
Great question.
I would just say that, first ofall, that like starting small
is okay, because I think that sooften we think in our health
and wellness journey that it'slike we've got to go all in, and
so I feel like a lot of times,you know, whether it be January,
with the new year, or sometimes, especially for moms, it can
feel like August is almost likethe secondary reset button when
(03:37):
our kids go back to school, andso we feel like, okay, that's it
, I'm finally going to show upat the gym six days a week and
I'm going to do this crazy ketodiet or I'm going to do Whole30
or whatever, and it's like yougo all in, but it's not
sustainable.
And so I really would love toencourage especially women or
(03:58):
moms that are so busy, just toname a few non-negotiables and
start there.
I think that if I would havebeen taught how to start habit
stacking and just start with onesmall thing and build onto it,
that would have been such a gamechanger for me many, many years
ago.
Yeah.
Lunden Souza (04:17):
I love habit stacking and I hear you on that,
and I've had even just friends.
I don't know if you do theaudio messages with your friends
, but I do that.
A hear you on that and I've hadeven just friends.
I don't know if you do theaudio messages with your friends
, but I do that a lot.
And or even sometimes onInstagram, people will send me
audio messages and it's likeokay, tomorrow I'm going to
start doing this and I'm notgoing to do this anymore, and
then this, this, this and this,and then nobody can live up to
(04:39):
these expectations that we'veset for ourselves.
Or maybe we can for a few daysor not, and then we get in this
spiral of guilt and I shouldhave done that and I was
supposed to do that.
And, yeah, I love.
I love the idea of startingsmall and just doing one little
thing at a time.
Oftentimes, people will ask mehow do you do all that you do?
(05:00):
And I was like, oh well, I didthem one at a time and I've been
.
I started, you know, my journeyand coaching when I was 17 and
I'm going to be 36.
Heather Brown (05:12):
You know, it wasn't just yesterday that I did
all these things, but I thinkwe can get caught up in all the
things and not remember thatit's, you know, one simple step
at a time yes, yes, agree, and Ithink that, especially for
women, we we do, um, especiallylike once you have kids, it
feels like you know, even if youwere in such a great space with
your health and wellness, whichI mean, I will say that I felt
(05:33):
like I was because, similar toyou Lunden , I mean I grew up
cheering and playing volleyballand just always was active.
I didn't really know lifewithout being active.
But then when I had my firstlittle boy and you and I can get
into this as much as you wantto, but he, um and I'm so sorry
to the men that are listening tothis Cause I'm like this is a
lot of details in TMI but Itaught pure bar, which is a
(05:54):
ballet bar based workout.
It's a fusion of a veryathletic approach to ballet,
yoga and Pilates in one.
I taught it for a decade and Iloved it and I still take it and
teach it at times.
It's so fun.
But anyway, I thought of myselfas like I've habit-stacked all
these things.
I can nail the water, I cannail the 10,000 steps a day, I
(06:17):
can nail getting my sleep, I cannail doing my devotionals and
working out three or four days aweek at minimum, doing my
devotionals and working outthree or four days a week at
minimum.
But then when you have a baby,it's like everything resets and
I had actually a fourth degreetear, which is the worst that
you can have.
It's for those that don't know,it's from one end to the other.
And so I just remember, after Idelivered him or as I like, my
(06:40):
doctor sewing me up literallyand she was like so you know,
you did have a fourth degreetear and just so you're aware,
that means that you will not beable to walk past your mailbox
for six weeks.
And in my mind, you know, it'slike you just delivered a baby
and you're hot and you're sweatyand you're all these things and
you're like blood's everywhere,all the things.
And then it's like that partdidn't really register until I
(07:02):
left the hospital that I waslike whoa, wait what?
I can't move my body because,kind of like what you and I were
talking about earlier Lundenexercise was such a coping
mechanism for me at that pointfor stress, and so I was kind of
like, well then, how do I startat ground zero?
I didn't even know.
Yeah.
Lunden Souza (07:21):
I'm not sorry for the men listening.
I think that the more that mencan understand women and all the
unique components of us, thebetter.
So I'm not sorry and I'm soglad that you shared that
because it is the real thing.
And so then what did you do?
I know that before we pressedrecord, you mentioned that you
(07:42):
did go through postpartumdepression and that you would be
open to sharing stuff aboutthat.
And I would love if you did,because I had an aunt that went
through postpartum depressionand I mean this was a long time
ago, but I remember she came tolive with my grandparents and
they like had her in the backbedroom and it was like not
(08:05):
talked about.
And I yeah, it's not my story totell, so I don't want to let
too much of that but I had afirsthand experience.
I was a young girl seeing myaunt not be the aunt that I knew
that she was like a wholedifferent, like yeah, just like
not not the fun loving, let's godo fun things type of aunt that
(08:28):
I noticed.
And then I also just remembermy family and I think that's
just kind of the oldergenerations too.
It was like they would brush itunder the rug and like not talk
about it, and she was just sickand had to be in the back
bedroom.
And I just want anyonelistening that's maybe gone
through that to not feel likethat they need to be in the back
bedroom.
And I just want anyonelistening that's maybe gone
through that to not feel likethat they need to be in that air
quotes back bedroom, you know.
(08:50):
So whatever you want to shareabout that experience, I would
love for you to share.
Heather Brown (08:54):
Yeah, for sure, and I think that that is one
thing that I feel so passionateabout sharing is even just
making people more aware of it,Lunden , because I do think that
it's becoming more common now.
But at the time, going into thehospital, I had no idea that
postpartum depression was athing, and so initially, what
had happened was, you know, Ihad the baby, I had the fourth
(09:15):
degree tear and you know, shetold me you can't walk past the
mailbox for six weeks, whereasmost people, when you're sent
home from the hospital, they'relike we would love for you to
start walking.
The more you can be outsidewith your baby, the better.
You know this, the other, andso it was really, really hard
for me.
I don't know if you're familiarwith the Enneagram, Lunden ,
are you?
Yeah, so I'm a three on theEnneagram.
(09:46):
I find a lot of just delight inbeing productive and feeling
like I'm accomplishing a lot,and all my friends call me the
energizer bunny.
That's just who I am to them.
I'm full of life, full ofenergy, always on the go.
And so then, to be told, youjust need to sit on the couch on
this donut and literally youronly job is to feed and take
care of the baby and just beinside.
That was like a sucker punch tomy soul.
(10:09):
Just because I am such a peopleperson, I am such a like I want
to be around and see and doeverybody.
I have FOMO, I'm just like anextrovert to my core, and so to
just be at home was so, so hard.
And then also my oldest was notbeing able to gain enough
weight from breastfeeding.
(10:29):
Initially, I ended up actuallyaccidentally drying up my milk
supply, which I didn't even knowthat you could do, so I just
had all these things that justkept compounding.
And then the next thing I knewI was like crying every day
almost.
I mean at minimum two or threetimes a day, and I just felt
(10:50):
lost, like I was like who isthis person?
I don't recognize myself.
I am not Heather Brown.
I don't get to work out.
I don't get to be outside.
I'm not with my people.
I don't get to be outside.
I'm not with my people.
And when you have a tear that'sthat bad, you are asked to come
(11:13):
back.
I think it's for like a twoweek checkup for them to make
sure that you're healingproperly.
And my doctor was actually oneof my Pure Bar clients as well.
And so she was like how are youdoing?
And I really didn't even thinkthat much about it, it was just
the first thing that popped outof my mouth.
I said I just want to know whatI'm going to feel.
Like me again.
And she goes oh well, that'sactually a cardinal symptom of
(11:33):
having postpartum depression.
I'm going to write you thisprescription and we'll, just,
like you know, get you going,we'll get you taken care of and
you'll be fine.
I kind of was like whoa, whoa,what.
I have postpartum depressionand I need an antidepressant
Again, who is this and what'sgoing on?
Honestly, Lunden , I didn'tknow then, obviously as much as
(11:55):
I know now.
I really wish that I would havepushed back and asked about are
there other options for healthylifestyle changes or are there
things that I can do to not geton an antidepressant?
But again, you don't know whatyou don't know.
And so I got on it and I willsay that I mean, within I would
(12:15):
say, two to three weeks, Ireally did start to feel more
like myself again and I feltlike I kind of was able to like
get out of the fog a little bit,if you will.
And I told my mom and myhusband.
At the time.
I was like I think that what isso scary is that I feel so
unlike me, that I just think,like, am I going to like forget
(12:36):
that the baby needs something,or am I going to like
accidentally hurt the baby ormyself?
And so it was just completelyirrational thoughts that were in
my brain.
Lunden Souza (12:46):
Yeah.
And it must have been so hard tothen be like, oh, you have
depression and here's aprescription.
I feel like the duration ofthat.
I mean, of course, you'rerecalling it, but usually it's a
very fast appointment, it'sjust like this and then you're
like, oh wait, but I didn't evenget to share even more.
I feel like that unpackingprocess is so important that
(13:09):
oftentimes, yeah, I find myselfand have for the last 15 years,
looking through for naturalsolutions or things that were
alternatives to just like, oh,this is what you have and this
is what you get.
I feel like that's such a fastprocess and you just are like
stamped with this label of, oh,I have this and now I need to
take this, instead of, yeah,being able to have the space to
(13:29):
unpack that a little bit more.
So then, what happened?
How did you find yourself again?
What did it feel like to findyourself again?
Heather Brown (13:36):
Yeah, for sure.
So I would say that the verythis is so crazy because I talk
all the time about meal planning, but honestly I feel like meal
planning was like the firststart to what I'm now fully
developed as a Sunday reset.
But meal planning was the firsttangible thing that I thought
well, I know how to plan meals.
I used to work for emailscom,which is one of the largest meal
(13:59):
planning companies in the US,and I helped them with their
social media and I wrote mealplans for two and this, that and
the other.
But I thought, okay, that'ssomething I can do, that will
serve my husband, will serve mewell, It'll make sure we're
getting good nutrition and we'renot just eating whatever is
brought to us that's fast foodor whatever.
So I just thought, okay, onSundays, I want to start
(14:22):
listening to a sermon online andI want to start writing our
meal plan.
And so it was like that firststep honestly was such a game
changer for me because, again,it like gave me and I don't want
to say purpose, becauseobviously, like meal planning
isn't like a massive purpose butit gave me this thing to do
(14:42):
that wasn't just about likebreastfeeding or like my new
role as mom, but it wassomething that I'd done prior to
having babies that I was ableto still own, if that makes
sense.
So I started meal planning andliterally my husband and I's
anniversary was only about aweek after I had the baby, and
so we broke the rules andactually went to Sprouts because
(15:05):
Lynn and I were talking aboutthat we like to shop at Sprouts
and I remember like pushing thegrocery cart down the aisle and
being like there aregrandmothers that are walking
faster than me right now, likeon their walkers, because I was
so like close to how I couldlike walk my feet or shuffle or
what have you.
And I mean I just like boohooedthe whole way home on our
anniversary from that grocerystore trip because I was like
(15:28):
I'm just so broken.
And so if you hear this andthat's how you feel, let me just
encourage you to look into somealternative methods for what to
do for postpartum depressionand let me encourage you, with
what Lunden and I talked aboutearlier too, just to like get
outside and the natural sunlight, even if you're just sitting on
your porch or you're swingingon a porch swing or just doing
(15:49):
something to be outside in thesunlight, even if you're just
sitting on your porch or you'reswinging on a porch swing or
just doing something to beoutside in the sunlight.
It's just such a game changer.
But then once I did that mealplanning, then it kind of
started to open up otherthoughts of things that I could
do from the couch.
I was like, okay, I could alsostart to text my growth group or
my small group.
That's kind of like school, ifyou're not familiar and just say
(16:10):
, hey, I'm really struggling andI would so love it if someone
just could come visit me once aweek, whether it be to bring
coffee or, like you know, I canbrew a pot of coffee for you
guys or if you want to stop byand meet the baby.
But I just knew that I neededsomebody to come into my house
and to have that sense ofcommunity and belonging again,
(16:30):
somebody to come into my houseand to have that sense of
community and belonging again.
Lunden Souza (16:36):
So then my Sundays , well, and you asked for it,
which is so amazing because somany people would sit at home
and be like no one's visiting meand who are my friends, and
that's huge of like, okay, whatdo I need?
And then let me ask for it,instead of hoping that people
mind read among their busy,crazy life of what I need.
So keep going.
But I really wanted tohighlight that because it's so
(16:56):
important to know what you needand when you figure that out, if
you need something from someoneelse, you have to ask for it.
If you expect them just tofigure it out and deliver,
you're going to be waiting for along time.
Heather Brown (17:08):
Absolutely.
I couldn't agree with that more, and I do think that community
is so huge.
I think that a lot of times,Lunden talks a lot about mind,
body and spirit, health too.
Community is such a part ofthat.
Whether you even want tobelieve it or not, and whether
you're an introvert or not, it'slike community is so huge and
that's how we were designed.
We grew up, even even you know,from the very beginning, back
(17:31):
in the stone ages, of like beingin tribes and gathering around
fires and like you needcommunity, whether you want to
believe it or not.
So if you don't have that, Ijust want to encourage you to
step out your outside of yourcomfort zone and find it somehow
.
Um, but all that to say, I juststarted, slowly, started to
build and build until I was ableto do the meal plan.
I was able to then havesomebody coming into my house
(17:53):
and spending time with me atleast one to two times a week,
and then, really, I mean, ericwas so amazing.
He tried to do everything thathe could, while still working,
obviously, to support me.
But it also, I think, was sucha reckoning of my faith as well,
Lunden , because I think that Irealized, ooh, I actually
sometimes utilize my health andmy working out and all these
(18:14):
things as this idol in my lifeor as this crutch, when really,
ultimately, god just wants me tocome to Him and be honest with
what I'm struggling with andwhat I'm not able to do.
I couldn't maintain it all onmy own and I also think that I
was so overwhelmed and lost thatI didn't even know how to come
(18:38):
to him.
I was like I can't go to church, I don't have the energy to
open up my Bible and try tounderstand it right now, because
there's this baby sucking on meand it hurts still to
breastfeed and I'm bleeding andI'm uncomfortable and all these
things.
And so that's when I reallystarted to lean into just
worship music and findingworship music that I could just
turn on, you know, on my Alexa,just to like uplift my heart and
(19:02):
my spirit, when I didn't havethe energy to like do the deep
dives and to be reading andthose kinds of things.
Um, and so I think, really juststarting to like puzzle piece
those few things, and thenobviously the medication I'm
sure helps them too and thenjust getting that support system
in place, and then I finallyhit that six week mark where my
doctor was like, okay, you'recleared to work out again.
(19:24):
But it's like really havingthat experience did so much more
for me than just like having ababy or just having this
reckoning with.
You know how I had PPD or how Ihad the fourth degree tear.
It was like it really gave meso much clarity and comfort and
knowing how I wanted to servemamas, going forward in my
(19:47):
business, and so that's why I'mjust so passionate about it.
And any chance I get to talkabout postpartum depression, I
want to shine a light on it,because if you don't know what
you're up against, then how doyou even know how to start to
combat?
Lunden Souza (19:59):
it and I, I love what you said in the beginning
in terms of like a tip for allwomen, was like one step at a
time.
And then, as I hear you tellingyour stories about all the
struggle and the pain and howyou pulled yourself out of it,
it was like one step at a time.
(20:19):
Okay, I'm going to watch asermon and then I'm going to
make our meal plan and then I'mgoing to text one person and
invite them to come over and wedon't have to get into this, but
I'm sure when you got the, youknow it's, you're the green
light to work out.
It was also one step at a time.
And, you know, reconnectingwith your body and all of that
because, um, so yeah, I just Ilove moments where we practice
(20:44):
what we preach and we do what wesay and, um, and then help
others do that too, what we say,and then help others do that
too.
And I also love that you said,yeah, like just leaning into,
like worship music.
And there's one song that I loveby Jeremy Camp that's called
Keep Me in the Moment.
I don't know if you know thisone, but it says like oh Lord,
keep me in the moment, help melive with my eyes wide open
(21:06):
because I don't want to misswhat you have for me, and I love
those lyrics because it's justlike being in the present moment
and being in pursuit of likeright now is so huge for my life
.
And so, yeah, if anybody needssome oomph in their life, I
think Keep Me in the Moment byJeremy Camp is such a great song
.
Heather Brown (21:25):
But I want to talk about Can I interrupt you
before you finish?
I'll send this to you if youwant to share it in the show
notes.
I actually have a worshipplaylist on Spotify that I
started those many years ago andI've just kept building onto it
and I mean I seriously turn iton almost every morning with me
and the boys on the way toschool.
It's just like a way to set thetone for the day and to be in
(21:47):
an encouraged state, versusbeing like I'm just not a
morning person and so like whenI wake up I really struggle to
be like upbeat and happy andperky.
So it's a good way that I feellike I can still let my boys
feel encouragement and upliftingin the morning on the way to
school, even though maybe mylike eyes aren't fully awake yet
when I open playlist on.
Lunden Souza (22:08):
Yeah for sure, share it.
I'll definitely put it in theshow notes and, yeah, thanks for
listening to this.
You guys can, yeah, have a goodnew playlist.
So, thanks, Heather.
But yeah, I want to talk aboutmeal prep and maybe some tips
that you have for those thatwant to.
I always it's so cool chattingwith you today because I know
we've kind of rescheduled andtry to find time to do this, but
(22:29):
I'd been traveling every singleweekend for pretty much for
work.
For the last seven weeks I wason an airplane.
The last weekend was for mygrandma's 90th birthday, so that
was different.
But I went home yesterday and Itold you about how I went to
Sprouts on your podcast and howI just talked to myself through
it and I got stuff and I likeset up my fridge and it just
(22:49):
felt so good to have that alltogether.
And also, like everybody'sdifferent.
But I'm more inclined when I'mgo, go, go to just like spoonful
of peanut butter, like justturn off the hunger and keep
going.
I know everybody's different,so, but then I noticed like okay
, feelings of angst and stressare so much more heavy when
(23:11):
you're not eating nourishingfoods and of course I know this.
I've been in the industry for17 years, you know, and just
cause you know better doesn'tmean you always do better, and
so I'm getting back into thatflow.
I like prep some things.
I prep things in a Mason jar,um, you know, uh, baked some
sweet potatoes, made someorganic ground beef, made
(23:31):
veggies, whatever.
So I'm definitely re-remindedof something that I've lost over
the last month and a halfbecause I was just eating more
bars than I care to admit.
I told my friend Lindsay I waslike I feel like I've had
spoonfuls of peanut butter formeals way too often lately, but
it was just like onto the nextone and you're hungry and I just
(23:52):
would eat that and drink somewater and maybe have a protein
shake and keep going.
So like I didn't feel hungrybut I definitely was
undernourished and not eatingenough and not enough variety
and all of that.
So like what would be some tipsfor meal prep and um that you
have for moms?
Listening, for everybodylistening, because it's so
powerful and I think I forgotthat and so I'm remembering now.
Heather Brown (24:16):
Yeah for sure.
Well, Lunden , let me just saythat I actually watched your
Instagram stories last night ofyou showing your fridge and how
you were doing, and I was like Ijust love the way that you
presented it and it made me belike, oh, I haven't seen that
brand before.
I want to look for that in mystore or what have you.
So keep doing those, becausethey're very inspirational as I
was flipping through my stories.
But all that to say, yes, I'm areally big, passionate meal
(24:39):
planner and I just want to saythat, the first and foremost, I
started meal planning out of aneed to be cheap.
My husband and I lived on $40 aweek for the grocery store in
the beginning of our marriagewhich, granted, we've been
married for 16 years ago, so, Imean, this was a while back,
obviously a little more doableback then, and it was just him
and I.
So let me just encourage youthat, whether you need a meal
(25:03):
plan for budget, whether youneed a meal plan for health,
whether you need a meal plan fora combination of the both, or
whatever your version of mealplanning is, first you just need
to name it, and I feel likeLunden , you talk about this all
the time you need to beintentional.
So some weeks I have to look atmy meal planning techniques for
(25:24):
the week and I'm like, oh okay,Things are a little tighter
than I would like them to be.
We're going out of town nextweek.
This would be a really greatweek for me to save a lot of
money at the grocery store,because y'all everything else in
life is pretty much fixed yourmortgage payment, it's fixed,
your car payment is fixed.
So many things in your life arefixed.
(25:45):
But your grocery budget issomewhere where you really have
room to play.
We need to save more money.
Budget is somewhere where youreally have room to play.
We need to save more money.
So my general go-to is that I amshopping based on what's on
sale.
So I'm going to kind of walkthrough that process first and
then, if you need to instead bethinking about predominantly
just for a certain way of eating, you can take some of my
nuggets and work from them there, when Lunden and I both shop
(26:08):
at Sprouts.
What I love about them is it'sa good and a bad thing.
The bad part is you don't knowwhat's going to be marked down
there for manager specials orwhat have you, but I feel very
confident that, unless I justhit a bad day at my Sprouts, I'm
going to be able to walk theperimeter of the store and I'm
going to be able to see what umproduce and what um meats are on
(26:29):
sale and they also Lunden .
I don't know if this is everystore.
Does your store have a separateclearance room?
Lunden Souza (26:36):
I'm not sure because I haven't specifically
looked for it, but I am now.
I remember when I walked inyesterday it said organic sale
from the 16th to the 29th onspecific marked things.
So I saw that and then, um, butyeah, I don't, I'm not
specifically sure, but I'm goingto look for it because that's
yeah, it's important.
Heather Brown (26:58):
So they have a clearance room in our store,
which maybe it's like this atall the stores, but it's where
you go back to the bathroom.
It's like you turn a corner andthen like it's in a separate
area.
Lunden Souza (27:06):
Okay, I don't know , I haven't seen it.
Heather Brown (27:13):
Yeah, so that's where I buy a lot of like um
teas or um breakfast cereals formy boys or things that are like
organic, that are shelf stable.
I find them on sale back therea lot Um and that kind of.
I let that dictate what we'reeating, typically for snacks or
breakfast or what have you, orlike lunchbox throw-ins for my
mamas that are listening, um.
But then I'm planning my mealsbased around what meats are on
(27:34):
sale.
And at Sprout specifically,they'll have some meats or some
seafoods on sale, but they'llalso have packages that have an
orange sticker on it that saysmanager special, and y'all these
meats will be marked down 30 to40% off, which is crazy because
they're like organic, grass-fed, like high quality meat, which
is incredible.
But then, same thing, if youhave a Publix where you live or
(27:55):
wherever it is that you shop,you can look at their store sale
prices and kind of start toalmost like match.
I call it the circle principle.
So back in the day I would getout the Publix store ad and I'd
see, oh, they've got Raoul'smeat sauce on sale.
So I'm going to circle that.
And then I see, oh, they havetheir lean ground beef on sale
or their ground turkey on sale,so I'm circling that and then
(28:17):
I'm like, oh, they have a pastathat's buy one, get one free,
and it's like the kind that Iwant, or it's gluten free, or
it's wetter Yay, we're havingspaghetti this week.
So I think you can do it, thatsales template, or some weeks
I'm like I'm just really busyand so I know that we need to
plan to eat out two days a week.
Y'all, it's still meal planningif you plan what you're eating.
(28:40):
So, like some nights, I'm likewe're going to have Chick-fil-A
on Tuesday night because it'ssoccer night and we're crazy.
But if I plan it on Sunday,then I have the intentionality
and the game plan in place to belike I want to order grilled
chicken with this salad and I'mgoing to drink an unsweet tea,
whereas if I'm stressed and I'min the moment and I'm like
running through the drive-thru,I'm like give me the number one,
(29:03):
it sounds great, because I'mlike stress eating, you know.
So I would say I would justencourage you to don't be afraid
to plan it out, don't be afraidto put in.
You know leftovers.
Don't be afraid to put in.
Um, you know Chick-fil-A oryour fast food of choice.
Um, don't be afraid to say, ohgreat, salads are on sale at
Whole Foods, so I'm going tograb the salad that's on sale
(29:24):
and just rip up some rotisseriechicken.
Um, anything, you want tocomment on that before?
Lunden Souza (29:29):
I get into meal prepping.
Well, I love it, because yousaid planning to eat out too and
there's definitely been timeswhere I'm driving home and I'm
trying to think in my head ofwhat do I have at home?
And then I think I havesomething there, but then I
don't.
And then I'm like, oh, do Iwant to get back in the car.
And then do I want to orderUber Eats?
And to your point of like, Ithink, being mindful of your
(29:51):
money, that you spend periodregardless of anything is so
important.
So it's like sometimes I'm like, yeah, but Uber Eats is going
to be like, by the time I orderand it gets here, it's going to
be like $40 for just me, youknow.
So I like that you said plan toeat out because, yeah, like I
said, I'm like driving and I'mlike wait, do I have that in the
fridge, do I not?
(30:11):
And then you get.
Yeah, anyways, I love the planfor that, so it's all good, keep
going.
Heather Brown (30:21):
Yes.
And then I always make surethat I am assessing on Sunday,
like what healthy snacks do Ihave on hand If I know it's
gonna be a busy week if I don'thave healthy eating on the go
bars?
And I'm buying more of those onAmazon and just have them
delivered.
And I love them because theydon't have any processed oils,
they're only sweetened withhoney and those kinds of things.
I can send you my link if youneed it.
I think I have a discount code.
But Chomps protein bars they'reso great because they're not
added sugar and they're notprocessed or too much with seed
(30:44):
oils or what have you as well.
And just knowing the thingsthat you need to have on hand
that week to be successful, ifyou're busy and go ahead and
order them, if they need to comein from Amazon or go ahead and
add them to the grocery list.
And then Eric and I always do adouble batch of jasmine rice.
We rinse it twice to try to getoff as much of the excess what
(31:05):
is it called?
I'm blanking on it, lyndon.
Why do you rinse your rice?
Lunden Souza (31:09):
I'm blanking right now?
I'm not sure.
Is it the pectin?
No, that's the inside of anapple peel.
I'm not sure what we're rinsingoff.
Heather Brown (31:16):
It's like some kind of like extra starchiness
that you're getting out orsomething, but anyway.
So we make a big batch of riceso that way we can make bowls
all throughout the week andwe've got it just ready to go.
If we were talking aboutfasting earlier, as a health and
a spiritual practice, I try tofast one time a week for 24
hours, dinner to dinner, becausethat's your autophagy fast that
(31:38):
helps your cells renew from theinside out.
And then I try to do oneketosis fast a week.
That's 18 hours.
So then I'm thinking man onthose days.
If I intentionally plan them in,I want to make sure that dinner
is so nutritionally sound.
I want really good healthy fats, I want lots of proteins.
I'm making sure I've got myprotein powder on hand, but I
(32:00):
mean honestly, I feel like if Ican know three to four meats
that I'm going to have on handand cook up, we mass grill,
typically on Sunday or Monday,so then we can just have that
rice, we have those meats thatare ready and then, other than
that, it's like well, I justtoss together a salad or
whatever, like broccoli orasparagus or whatever our
favorite veggies are that are inseason from the grocery store
(32:21):
to go on the side and we justkeep it so simple, like the
simpler the better.
We have breakfast for dinneralmost every single week because
we know we can eat whole foods,our whole family will eat it
and it's fast.
Lunden Souza (32:33):
Yeah, I love breakfast for dinner.
I often tell myself I love thebowl thing too, because I always
make bowls or meals in a masonjar, but I'm always like rice
beans and greens, that's what Ineed.
And then I was vegan for nineyears and in 2021, I smelt beef
jerky and it sm smelled so goodso I started eating that.
And then I'll eat ground beefcarne asada.
(32:54):
I haven't got on back on thechicken train, I just don't like
the texture of it.
I was vegan because I worked fora vegan chef in college and
then I got a bunch of free food.
So then I was like, oh, I feltgreat.
And I felt fine the whole time,up until I smelt beef jerky one
day and I was like, oh my gosh,that sounds great.
So, anyways, my staples areusually rice beans and greens
(33:17):
and then like maybe avocado orsome other oil on it.
But yeah, lately I've beenhaving some ground beef and just
I echo what you say abouthaving this stuff ready for like
bowls or just like rice beans,greens, whatever protein on top,
like there's so many good, likedressings and sauces.
I love sauces and dressings.
Oh time out.
Heather Brown (33:34):
I love hearing from people their favorite olive
oils and sauces that don't haveseed oils in them.
Do you have any favorites thatyou know about?
Lunden Souza (33:47):
Well, I like the Primal Kitchen.
They have a lot of good ones,so I love their um, the one I
put on my meal today.
So in the fridge right now inmy office I have a sweet potato
with um organic ground beef andthen like a whole load of
broccoli sprouts on top, andthen I brought the.
(34:07):
I brought the.
I guess it's their like Italiandressing Okay, they have.
And then they also have anotherone that's like their buffalo
sauce, and that is so good Ilove their buffalo sauce I do
love their spicy buffalo sauce.
So those are like my twofavorites that I usually get
from.
I think it's Primal Kitchen,right, that's the name of the
brand.
Heather Brown (34:31):
They have a new.
It's called.
They're called like their newsauces, one's called like
chicken dipping and one's likegreen avocado or like avocado.
Goddess, they're so good, Liketo me, they blow their salad
dressings out of the water.
Lunden Souza (34:44):
So if you haven't seen those yet, pick them up
next time I'm going to checkCause I feel like, well, they're
right where I, where I get mybone broth, it's right above,
it's in like the same section,but there's like a lot of
options.
I think that's an Americangrocery store thing in general.
I remember living in Austriaand it's like there was like 13
things in the same aisle,whereas for us it's like all
chips and all dressings, whichthere could also be healthy
(35:08):
options too.
But Americans for sure liketheir variety.
But I love sauces and I lovethings that crunch too.
So sometimes even likechickpeas in the air fryer or
I'll take like siete chips andjust crumple them on top Saucy
crunchy.
That's usually what I go to.
But I'm with you on that.
Heather Brown (35:25):
Oh, and I love this for people who don't like
to cook.
This is what my girlfriendtaught me.
This it's just chickpeas.
You obviously rinse them out ofthe can and then you do diced
celery and you do whatever kindof mustard you want I like a
Dijon mustard and you can eitherdo avocado oil or extra virgin
olive oil, sea salt, pepper andthen any additional seasonings.
(35:46):
So it's almost like a chickensalad or a you know tuna salad,
but with chickpeas, and you justshake it up in your Mason jar
and you have it all week longfor lunch and it takes you like
10 minutes or less.
It is so good.
That's a staple for me.
Lunden Souza (36:00):
And what I'm realizing in this conversation
now is it's so much easier onceyou do it.
I think also over the lastmonth and a half I wanted to,
but then I was like thinkingabout it made it the monster
bigger than it actually was.
You know, it was like the itwas, you know.
And then I, when I wentshopping yesterday and just told
myself and got the stuff, I'mlike, oh, it didn't even take me
(36:22):
that long and I still got a napin and I, you know, took a bath
and you know, and I know I'm bymyself.
So I know that not always theday-to-day luxuries are
available when you're a mom andhave a lot of those things.
But I just was like, oh yeah,it was more, I was literally
creating a mountain out of amolehill and just if you are
consistent about it, and that'swhy I love podcasting and love
(36:44):
meeting people like you, Heather, because it's like we know this
stuff, we coach on this stuff.
Even on your podcast episode wejust did for yours, there were
some things I shared that helpedremind you of this and vice
versa.
So I just I'm also remindedthat like, just because we have
a podcast or we're coachesdoesn't mean we're perfect in
all of these areas, but likeconnecting and community, like
(37:08):
you mentioned, is huge, and Ichoose to connect with people
that want to talk about thingslike meal prep and spiritual
growth and you know how to liveyour best life and all those
types of things, and so I'mgrateful for all the reminders
that you've shared with us today.
I feel like I'm going to callthis episode Mom Life.
(37:28):
I think that's what it's goingto be called.
Love it, Love it.
Anything else that you want toshare.
Tell us about your Sunday resetand like the things that you
offer for for young, busy mamas,and we'll kind of close it
there, If that's cool for you,For sure.
Heather Brown (37:44):
And I actually think that, as you were talking,
I was like she's also bringingit back to what we talked about
earlier in the episode, whichwas just one step at a time, and
I don't feel like I did a greatjob saying that, but I'll say
it now.
When you're meal planning too,start one step at a time.
If you're like I am not a greatcook and I don't like to cook
and I don't want to get into allthat stuff, you do not have to
meal prep if you don't want to.
(38:04):
But maybe you just start outwith your baby set up of like
I'm going to cook two meals aweek, so start there, and like
that's a vast improvement thaneating out every single meal, so
just start small with your baby.
Steps again in that.
And then, like Lunden alludedto yes, I have a podcast, it's
called Healthy by Heather Brownpodcast.
Lunden will be on.
Her episode is fantastic andshe'll take you through box
(38:27):
breathing and I just love havingpeople on the podcast that
encourage you in mind, body andspirit.
Health I try to do the wholeseason around a certain health
topic that I feel like the Lordlays on my heart.
So the first season was onphysical health.
The second season was on mentalhealth, the third season was on
spiritual health and then wewent into actually kids health
(38:48):
this past season and I am soexcited about it.
But anyway, and then I do theHealthy by Heather Brown
membership, which is online.
I'll give you a link, Lunden ,there's a seven day free trial
where you guys can check it out.
You can get into my workoutlibrary.
I provide a meal plan for youeach month and then I also let
you get into my podcastrecordings early so that you can
watch me do live trainings andyou also get to just be
(39:12):
encouraged daily in your health.
And ultimately, I just wantmoms to feel uplifted and
encouraged.
Lunden , since we talked so muchabout meal planning, I will
send you my seven-day free mealplan too.
So if you're like I don't evenknow where to start, that way
they can at least use that forfree this week as a resource and
their tool belt.
And then y'all come say hey tome on Instagram.
(39:33):
I'm at @healthybyheatherbrown.
My website ishealthybyheatherbrown.
com and there's so many freebiesand resources.
I've been blogging for 14 yearsnow, so there's lots of
resources to dig into for freethere.
So, yeah, thanks for having me,Lunden , it was a joy.
Lunden Souza (39:47):
Yeah, thank you so much.
Healthy by Heather Brown.
We loved having you.
I feel like I want to sayhealthy by Heather Brown.
I feel like it's contagious andI'm not sure if I'm speaking
with my real voice.
Thank you so much for beinghere.
Thank you, guys for listening.
All the things that Heathermentioned in terms of yeah,
(40:07):
links and the meal, free, sevenday trials, all that kind of
stuff I'll link in thedescription, so check that out
and we'll see you at the nextepisode.
Bye, thank you so much forlistening to this episode of
Self Love and Sweat, the Podcast.
If you enjoyed this episode orwere inspired by it or something
(40:32):
resonated with you, do me afavor and share this episode
with a friend, someone that youthink might enjoy this episode
as well.
That's the ultimate complimentand the best way to make this
podcast ripple out into theworld of others, and also, you
can leave us a review up to fivestars wherever you're listening
(40:54):
to the podcast.
Thank you so much for listeningand we'll see you at the next
episode.
I appreciate you.
Welcome to Self Love and Sweat the podcast, the
place where you'll get inspiredto live your life
unapologetically, embrace yourperfect imperfections and do
what sets your soul on fire.
I'm your host, Lunden Souza .
Hey, before we jump into thisepisode, I just want to make
(00:27):
sure that you get all the freethings possible, if you haven't
already.
You need to get your self lovesweat free monthly life coaching
calendar.
Honestly, the way to experiencedeep change in your life is by
doing small little things overtime, and so that's what you'll
(00:48):
find in this free calendar.
You can get it by going tolifelikelunden calendar.
Get yours for free and let'sget into today's episode
Welcome back to Self Love andSweat the podcast Today.
We have Heather Brown as ourguest today and we actually just
(01:10):
recorded an episode for herpodcast, so we're doing a little
podcast swap, which I'm soexcited about.
You guys are going to freakinglove her.
Heather Brown is the energeticpodcaster, writer, online mama
cheerleader and healthy livingadvocate behind the brand and
podcast Healthy by Heather Brown.
She and her college sweetheart,hubby Eric, live in Birmingham,
(01:31):
Alabama, with two young boysand since starting blogging 14
years ago, Heather is privilegedto reach over a million women
each year and runs her podcastand business with a team where
they daily share ways for youngmoms to love their life and
pursue health in mind, body andspirit through her Sunday reset.
(01:52):
Welcome to the podcast, HeatherBrown.
I'm so excited to have you.
Yeah, Lunden .
Heather Brown (01:56):
I'm so excited for the opportunity to talk to
you for longer after doing mypodcast.
Lunden Souza (02:00):
It was so fun, I know, and I just shared a little
story on Instagram of thepicture that we took and I was
like I love your Southern Belleaccent.
It is so wonderful and it'scharging me up today.
You're kind.
Yeah, I'm excited to talk withyou today.
As I often say, I'm Lundenparty of one, and anyone that
(02:22):
listening to this podcast knowsI say this because I'm not
married, I don't have kids, andI sometimes feel like how and
when you have kids and all ofthese types of things.
I have an immense respect formoms.
All moms are my heroes,including my own and anyone
that's a mom.
I just feel like I want to justdrop and bow down to them or
(02:45):
roll out a red carpet for themon the regular.
But I know you're working withmoms and on their health and
wellness and all the things.
But I want to start mostly withwomen, because I think that,
yeah, when it comes to healthand wellbeing and I know men
have their struggles too, orwhat they think they should or
are supposed to be doing orsupposed to look like or
(03:07):
whatever but what was?
What would be something thatyou would, that you wish all
women knew about health andself-care?
Heather Brown (03:15):
Yeah for sure.
Great question.
I would just say that, first ofall, that like starting small
is okay, because I think that sooften we think in our health
and wellness journey that it'slike we've got to go all in, and
so I feel like a lot of times,you know, whether it be January,
with the new year, or sometimes, especially for moms, it can
feel like August is almost likethe secondary reset button when
(03:37):
our kids go back to school, andso we feel like, okay, that's it
, I'm finally going to show upat the gym six days a week and
I'm going to do this crazy ketodiet or I'm going to do Whole30
or whatever, and it's like yougo all in, but it's not
sustainable.
And so I really would love toencourage especially women or
(03:58):
moms that are so busy, just toname a few non-negotiables and
start there.
I think that if I would havebeen taught how to start habit
stacking and just start with onesmall thing and build onto it,
that would have been such a gamechanger for me many, many years
ago.
Yeah.
Lunden Souza (04:17):
I love habit stacking and I hear you on that,
and I've had even just friends.
I don't know if you do theaudio messages with your friends
, but I do that.
A hear you on that and I've hadeven just friends.
I don't know if you do theaudio messages with your friends
, but I do that a lot.
And or even sometimes onInstagram, people will send me
audio messages and it's likeokay, tomorrow I'm going to
start doing this and I'm notgoing to do this anymore, and
then this, this, this and this,and then nobody can live up to
(04:39):
these expectations that we'veset for ourselves.
Or maybe we can for a few daysor not, and then we get in this
spiral of guilt and I shouldhave done that and I was
supposed to do that.
And, yeah, I love.
I love the idea of startingsmall and just doing one little
thing at a time.
Oftentimes, people will ask mehow do you do all that you do?
(05:00):
And I was like, oh well, I didthem one at a time and I've been
.
I started, you know, my journeyand coaching when I was 17 and
I'm going to be 36.
Heather Brown (05:12):
You know, it wasn't just yesterday that I did
all these things, but I thinkwe can get caught up in all the
things and not remember thatit's, you know, one simple step
at a time yes, yes, agree, and Ithink that, especially for
women, we we do, um, especiallylike once you have kids, it
feels like you know, even if youwere in such a great space with
your health and wellness, whichI mean, I will say that I felt
(05:33):
like I was because, similar toyou Lunden , I mean I grew up
cheering and playing volleyballand just always was active.
I didn't really know lifewithout being active.
But then when I had my firstlittle boy and you and I can get
into this as much as you wantto, but he, um and I'm so sorry
to the men that are listening tothis Cause I'm like this is a
lot of details in TMI but Itaught pure bar, which is a
(05:54):
ballet bar based workout.
It's a fusion of a veryathletic approach to ballet,
yoga and Pilates in one.
I taught it for a decade and Iloved it and I still take it and
teach it at times.
It's so fun.
But anyway, I thought of myselfas like I've habit-stacked all
these things.
I can nail the water, I cannail the 10,000 steps a day, I
(06:17):
can nail getting my sleep, I cannail doing my devotionals and
working out three or four days aweek at minimum, doing my
devotionals and working outthree or four days a week at
minimum.
But then when you have a baby,it's like everything resets and
I had actually a fourth degreetear, which is the worst that
you can have.
It's for those that don't know,it's from one end to the other.
And so I just remember, after Idelivered him or as I like, my
(06:40):
doctor sewing me up literallyand she was like so you know,
you did have a fourth degreetear and just so you're aware,
that means that you will not beable to walk past your mailbox
for six weeks.
And in my mind, you know, it'slike you just delivered a baby
and you're hot and you're sweatyand you're all these things and
you're like blood's everywhere,all the things.
And then it's like that partdidn't really register until I
(07:02):
left the hospital that I waslike whoa, wait what?
I can't move my body because,kind of like what you and I were
talking about earlier Lundenexercise was such a coping
mechanism for me at that pointfor stress, and so I was kind of
like, well then, how do I startat ground zero?
I didn't even know.
Yeah.
Lunden Souza (07:21):
I'm not sorry for the men listening.
I think that the more that mencan understand women and all the
unique components of us, thebetter.
So I'm not sorry and I'm soglad that you shared that
because it is the real thing.
And so then what did you do?
I know that before we pressedrecord, you mentioned that you
(07:42):
did go through postpartumdepression and that you would be
open to sharing stuff aboutthat.
And I would love if you did,because I had an aunt that went
through postpartum depressionand I mean this was a long time
ago, but I remember she came tolive with my grandparents and
they like had her in the backbedroom and it was like not
(08:05):
talked about.
And I yeah, it's not my story totell, so I don't want to let
too much of that but I had afirsthand experience.
I was a young girl seeing myaunt not be the aunt that I knew
that she was like a wholedifferent, like yeah, just like
not not the fun loving, let's godo fun things type of aunt that
(08:28):
I noticed.
And then I also just remembermy family and I think that's
just kind of the oldergenerations too.
It was like they would brush itunder the rug and like not talk
about it, and she was just sickand had to be in the back
bedroom.
And I just want anyonelistening that's maybe gone
through that to not feel likethat they need to be in the back
bedroom.
And I just want anyonelistening that's maybe gone
through that to not feel likethat they need to be in that air
quotes back bedroom, you know.
(08:50):
So whatever you want to shareabout that experience, I would
love for you to share.
Heather Brown (08:54):
Yeah, for sure, and I think that that is one
thing that I feel so passionateabout sharing is even just
making people more aware of it,Lunden , because I do think that
it's becoming more common now.
But at the time, going into thehospital, I had no idea that
postpartum depression was athing, and so initially, what
had happened was, you know, Ihad the baby, I had the fourth
(09:15):
degree tear and you know, shetold me you can't walk past the
mailbox for six weeks, whereasmost people, when you're sent
home from the hospital, they'relike we would love for you to
start walking.
The more you can be outsidewith your baby, the better.
You know this, the other, andso it was really, really hard
for me.
I don't know if you're familiarwith the Enneagram, Lunden ,
are you?
Yeah, so I'm a three on theEnneagram.
(09:46):
I find a lot of just delight inbeing productive and feeling
like I'm accomplishing a lot,and all my friends call me the
energizer bunny.
That's just who I am to them.
I'm full of life, full ofenergy, always on the go.
And so then, to be told, youjust need to sit on the couch on
this donut and literally youronly job is to feed and take
care of the baby and just beinside.
That was like a sucker punch tomy soul.
(10:09):
Just because I am such a peopleperson, I am such a like I want
to be around and see and doeverybody.
I have FOMO, I'm just like anextrovert to my core, and so to
just be at home was so, so hard.
And then also my oldest was notbeing able to gain enough
weight from breastfeeding.
(10:29):
Initially, I ended up actuallyaccidentally drying up my milk
supply, which I didn't even knowthat you could do, so I just
had all these things that justkept compounding.
And then the next thing I knewI was like crying every day
almost.
I mean at minimum two or threetimes a day, and I just felt
(10:50):
lost, like I was like who isthis person?
I don't recognize myself.
I am not Heather Brown.
I don't get to work out.
I don't get to be outside.
I'm not with my people.
I don't get to be outside.
I'm not with my people.
And when you have a tear that'sthat bad, you are asked to come
(11:13):
back.
I think it's for like a twoweek checkup for them to make
sure that you're healingproperly.
And my doctor was actually oneof my Pure Bar clients as well.
And so she was like how are youdoing?
And I really didn't even thinkthat much about it, it was just
the first thing that popped outof my mouth.
I said I just want to know whatI'm going to feel.
Like me again.
And she goes oh well, that'sactually a cardinal symptom of
(11:33):
having postpartum depression.
I'm going to write you thisprescription and we'll, just,
like you know, get you going,we'll get you taken care of and
you'll be fine.
I kind of was like whoa, whoa,what.
I have postpartum depressionand I need an antidepressant
Again, who is this and what'sgoing on?
Honestly, Lunden , I didn'tknow then, obviously as much as
(11:55):
I know now.
I really wish that I would havepushed back and asked about are
there other options for healthylifestyle changes or are there
things that I can do to not geton an antidepressant?
But again, you don't know whatyou don't know.
And so I got on it and I willsay that I mean, within I would
(12:15):
say, two to three weeks, Ireally did start to feel more
like myself again and I feltlike I kind of was able to like
get out of the fog a little bit,if you will.
And I told my mom and myhusband.
At the time.
I was like I think that what isso scary is that I feel so
unlike me, that I just think,like, am I going to like forget
(12:36):
that the baby needs something,or am I going to like
accidentally hurt the baby ormyself?
And so it was just completelyirrational thoughts that were in
my brain.
Lunden Souza (12:46):
Yeah.
And it must have been so hard tothen be like, oh, you have
depression and here's aprescription.
I feel like the duration ofthat.
I mean, of course, you'rerecalling it, but usually it's a
very fast appointment, it'sjust like this and then you're
like, oh wait, but I didn't evenget to share even more.
I feel like that unpackingprocess is so important that
(13:09):
oftentimes, yeah, I find myselfand have for the last 15 years,
looking through for naturalsolutions or things that were
alternatives to just like, oh,this is what you have and this
is what you get.
I feel like that's such a fastprocess and you just are like
stamped with this label of, oh,I have this and now I need to
take this, instead of, yeah,being able to have the space to
(13:29):
unpack that a little bit more.
So then, what happened?
How did you find yourself again?
What did it feel like to findyourself again?
Heather Brown (13:36):
Yeah, for sure.
So I would say that the verythis is so crazy because I talk
all the time about meal planning, but honestly I feel like meal
planning was like the firststart to what I'm now fully
developed as a Sunday reset.
But meal planning was the firsttangible thing that I thought
well, I know how to plan meals.
I used to work for emailscom,which is one of the largest meal
(13:59):
planning companies in the US,and I helped them with their
social media and I wrote mealplans for two and this, that and
the other.
But I thought, okay, that'ssomething I can do, that will
serve my husband, will serve mewell, It'll make sure we're
getting good nutrition and we'renot just eating whatever is
brought to us that's fast foodor whatever.
So I just thought, okay, onSundays, I want to start
(14:22):
listening to a sermon online andI want to start writing our
meal plan.
And so it was like that firststep honestly was such a game
changer for me because, again,it like gave me and I don't want
to say purpose, becauseobviously, like meal planning
isn't like a massive purpose butit gave me this thing to do
(14:42):
that wasn't just about likebreastfeeding or like my new
role as mom, but it wassomething that I'd done prior to
having babies that I was ableto still own, if that makes
sense.
So I started meal planning andliterally my husband and I's
anniversary was only about aweek after I had the baby, and
so we broke the rules andactually went to Sprouts because
(15:05):
Lynn and I were talking aboutthat we like to shop at Sprouts
and I remember like pushing thegrocery cart down the aisle and
being like there aregrandmothers that are walking
faster than me right now, likeon their walkers, because I was
so like close to how I couldlike walk my feet or shuffle or
what have you.
And I mean I just like boohooedthe whole way home on our
anniversary from that grocerystore trip because I was like
(15:28):
I'm just so broken.
And so if you hear this andthat's how you feel, let me just
encourage you to look into somealternative methods for what to
do for postpartum depressionand let me encourage you, with
what Lunden and I talked aboutearlier too, just to like get
outside and the natural sunlight, even if you're just sitting on
your porch or you're swingingon a porch swing or just doing
(15:49):
something to be outside in thesunlight, even if you're just
sitting on your porch or you'reswinging on a porch swing or
just doing something to beoutside in the sunlight.
It's just such a game changer.
But then once I did that mealplanning, then it kind of
started to open up otherthoughts of things that I could
do from the couch.
I was like, okay, I could alsostart to text my growth group or
my small group.
That's kind of like school, ifyou're not familiar and just say
(16:10):
, hey, I'm really struggling andI would so love it if someone
just could come visit me once aweek, whether it be to bring
coffee or, like you know, I canbrew a pot of coffee for you
guys or if you want to stop byand meet the baby.
But I just knew that I neededsomebody to come into my house
and to have that sense ofcommunity and belonging again,
(16:30):
somebody to come into my houseand to have that sense of
community and belonging again.
Lunden Souza (16:36):
So then my Sundays , well, and you asked for it,
which is so amazing because somany people would sit at home
and be like no one's visiting meand who are my friends, and
that's huge of like, okay, whatdo I need?
And then let me ask for it,instead of hoping that people
mind read among their busy,crazy life of what I need.
So keep going.
But I really wanted tohighlight that because it's so
(16:56):
important to know what you needand when you figure that out, if
you need something from someoneelse, you have to ask for it.
If you expect them just tofigure it out and deliver,
you're going to be waiting for along time.
Heather Brown (17:08):
Absolutely.
I couldn't agree with that more, and I do think that community
is so huge.
I think that a lot of times,Lunden talks a lot about mind,
body and spirit, health too.
Community is such a part ofthat.
Whether you even want tobelieve it or not, and whether
you're an introvert or not, it'slike community is so huge and
that's how we were designed.
We grew up, even even you know,from the very beginning, back
(17:31):
in the stone ages, of like beingin tribes and gathering around
fires and like you needcommunity, whether you want to
believe it or not.
So if you don't have that, Ijust want to encourage you to
step out your outside of yourcomfort zone and find it somehow
.
Um, but all that to say, I juststarted, slowly, started to
build and build until I was ableto do the meal plan.
I was able to then havesomebody coming into my house
(17:53):
and spending time with me atleast one to two times a week,
and then, really, I mean, ericwas so amazing.
He tried to do everything thathe could, while still working,
obviously, to support me.
But it also, I think, was sucha reckoning of my faith as well,
Lunden , because I think that Irealized, ooh, I actually
sometimes utilize my health andmy working out and all these
(18:14):
things as this idol in my lifeor as this crutch, when really,
ultimately, god just wants me tocome to Him and be honest with
what I'm struggling with andwhat I'm not able to do.
I couldn't maintain it all onmy own and I also think that I
was so overwhelmed and lost thatI didn't even know how to come
(18:38):
to him.
I was like I can't go to church, I don't have the energy to
open up my Bible and try tounderstand it right now, because
there's this baby sucking on meand it hurts still to
breastfeed and I'm bleeding andI'm uncomfortable and all these
things.
And so that's when I reallystarted to lean into just
worship music and findingworship music that I could just
turn on, you know, on my Alexa,just to like uplift my heart and
(19:02):
my spirit, when I didn't havethe energy to like do the deep
dives and to be reading andthose kinds of things.
Um, and so I think, really juststarting to like puzzle piece
those few things, and thenobviously the medication I'm
sure helps them too and thenjust getting that support system
in place, and then I finallyhit that six week mark where my
doctor was like, okay, you'recleared to work out again.
(19:24):
But it's like really havingthat experience did so much more
for me than just like having ababy or just having this
reckoning with.
You know how I had PPD or how Ihad the fourth degree tear.
It was like it really gave meso much clarity and comfort and
knowing how I wanted to servemamas, going forward in my
(19:47):
business, and so that's why I'mjust so passionate about it.
And any chance I get to talkabout postpartum depression, I
want to shine a light on it,because if you don't know what
you're up against, then how doyou even know how to start to
combat?
Lunden Souza (19:59):
it and I, I love what you said in the beginning
in terms of like a tip for allwomen, was like one step at a
time.
And then, as I hear you tellingyour stories about all the
struggle and the pain and howyou pulled yourself out of it,
it was like one step at a time.
(20:19):
Okay, I'm going to watch asermon and then I'm going to
make our meal plan and then I'mgoing to text one person and
invite them to come over and wedon't have to get into this, but
I'm sure when you got the, youknow it's, you're the green
light to work out.
It was also one step at a time.
And, you know, reconnectingwith your body and all of that
because, um, so yeah, I just Ilove moments where we practice
(20:44):
what we preach and we do what wesay and, um, and then help
others do that too, what we say,and then help others do that
too.
And I also love that you said,yeah, like just leaning into,
like worship music.
And there's one song that I loveby Jeremy Camp that's called
Keep Me in the Moment.
I don't know if you know thisone, but it says like oh Lord,
keep me in the moment, help melive with my eyes wide open
(21:06):
because I don't want to misswhat you have for me, and I love
those lyrics because it's justlike being in the present moment
and being in pursuit of likeright now is so huge for my life
.
And so, yeah, if anybody needssome oomph in their life, I
think Keep Me in the Moment byJeremy Camp is such a great song
.
Heather Brown (21:25):
But I want to talk about Can I interrupt you
before you finish?
I'll send this to you if youwant to share it in the show
notes.
I actually have a worshipplaylist on Spotify that I
started those many years ago andI've just kept building onto it
and I mean I seriously turn iton almost every morning with me
and the boys on the way toschool.
It's just like a way to set thetone for the day and to be in
(21:47):
an encouraged state, versusbeing like I'm just not a
morning person and so like whenI wake up I really struggle to
be like upbeat and happy andperky.
So it's a good way that I feellike I can still let my boys
feel encouragement and upliftingin the morning on the way to
school, even though maybe mylike eyes aren't fully awake yet
when I open playlist on.
Lunden Souza (22:08):
Yeah for sure, share it.
I'll definitely put it in theshow notes and, yeah, thanks for
listening to this.
You guys can, yeah, have a goodnew playlist.
So, thanks, Heather.
But yeah, I want to talk aboutmeal prep and maybe some tips
that you have for those thatwant to.
I always it's so cool chattingwith you today because I know
we've kind of rescheduled andtry to find time to do this, but
(22:29):
I'd been traveling every singleweekend for pretty much for
work.
For the last seven weeks I wason an airplane.
The last weekend was for mygrandma's 90th birthday, so that
was different.
But I went home yesterday and Itold you about how I went to
Sprouts on your podcast and howI just talked to myself through
it and I got stuff and I likeset up my fridge and it just
(22:49):
felt so good to have that alltogether.
And also, like everybody'sdifferent.
But I'm more inclined when I'mgo, go, go to just like spoonful
of peanut butter, like justturn off the hunger and keep
going.
I know everybody's different,so, but then I noticed like okay
, feelings of angst and stressare so much more heavy when
(23:11):
you're not eating nourishingfoods and of course I know this.
I've been in the industry for17 years, you know, and just
cause you know better doesn'tmean you always do better, and
so I'm getting back into thatflow.
I like prep some things.
I prep things in a Mason jar,um, you know, uh, baked some
sweet potatoes, made someorganic ground beef, made
(23:31):
veggies, whatever.
So I'm definitely re-remindedof something that I've lost over
the last month and a halfbecause I was just eating more
bars than I care to admit.
I told my friend Lindsay I waslike I feel like I've had
spoonfuls of peanut butter formeals way too often lately, but
it was just like onto the nextone and you're hungry and I just
(23:52):
would eat that and drink somewater and maybe have a protein
shake and keep going.
So like I didn't feel hungrybut I definitely was
undernourished and not eatingenough and not enough variety
and all of that.
So like what would be some tipsfor meal prep and um that you
have for moms?
Listening, for everybodylistening, because it's so
powerful and I think I forgotthat and so I'm remembering now.
Heather Brown (24:16):
Yeah for sure.
Well, Lunden , let me just saythat I actually watched your
Instagram stories last night ofyou showing your fridge and how
you were doing, and I was like Ijust love the way that you
presented it and it made me belike, oh, I haven't seen that
brand before.
I want to look for that in mystore or what have you.
So keep doing those, becausethey're very inspirational as I
was flipping through my stories.
But all that to say, yes, I'm areally big, passionate meal
(24:39):
planner and I just want to saythat, the first and foremost, I
started meal planning out of aneed to be cheap.
My husband and I lived on $40 aweek for the grocery store in
the beginning of our marriagewhich, granted, we've been
married for 16 years ago, so, Imean, this was a while back,
obviously a little more doableback then, and it was just him
and I.
So let me just encourage youthat, whether you need a meal
(25:03):
plan for budget, whether youneed a meal plan for health,
whether you need a meal plan fora combination of the both, or
whatever your version of mealplanning is, first you just need
to name it, and I feel likeLunden , you talk about this all
the time you need to beintentional.
So some weeks I have to look atmy meal planning techniques for
(25:24):
the week and I'm like, oh okay,Things are a little tighter
than I would like them to be.
We're going out of town nextweek.
This would be a really greatweek for me to save a lot of
money at the grocery store,because y'all everything else in
life is pretty much fixed yourmortgage payment, it's fixed,
your car payment is fixed.
So many things in your life arefixed.
(25:45):
But your grocery budget issomewhere where you really have
room to play.
We need to save more money.
Budget is somewhere where youreally have room to play.
We need to save more money.
So my general go-to is that I amshopping based on what's on
sale.
So I'm going to kind of walkthrough that process first and
then, if you need to instead bethinking about predominantly
just for a certain way of eating, you can take some of my
nuggets and work from them there, when Lunden and I both shop
(26:08):
at Sprouts.
What I love about them is it'sa good and a bad thing.
The bad part is you don't knowwhat's going to be marked down
there for manager specials orwhat have you, but I feel very
confident that, unless I justhit a bad day at my Sprouts, I'm
going to be able to walk theperimeter of the store and I'm
going to be able to see what umproduce and what um meats are on
(26:29):
sale and they also Lunden .
I don't know if this is everystore.
Does your store have a separateclearance room?
Lunden Souza (26:36):
I'm not sure because I haven't specifically
looked for it, but I am now.
I remember when I walked inyesterday it said organic sale
from the 16th to the 29th onspecific marked things.
So I saw that and then, um, butyeah, I don't, I'm not
specifically sure, but I'm goingto look for it because that's
yeah, it's important.
Heather Brown (26:58):
So they have a clearance room in our store,
which maybe it's like this atall the stores, but it's where
you go back to the bathroom.
It's like you turn a corner andthen like it's in a separate
area.
Lunden Souza (27:06):
Okay, I don't know , I haven't seen it.
Heather Brown (27:13):
Yeah, so that's where I buy a lot of like um
teas or um breakfast cereals formy boys or things that are like
organic, that are shelf stable.
I find them on sale back therea lot Um and that kind of.
I let that dictate what we'reeating, typically for snacks or
breakfast or what have you, orlike lunchbox throw-ins for my
mamas that are listening, um.
But then I'm planning my mealsbased around what meats are on
(27:34):
sale.
And at Sprout specifically,they'll have some meats or some
seafoods on sale, but they'llalso have packages that have an
orange sticker on it that saysmanager special, and y'all these
meats will be marked down 30 to40% off, which is crazy because
they're like organic, grass-fed, like high quality meat, which
is incredible.
But then, same thing, if youhave a Publix where you live or
(27:55):
wherever it is that you shop,you can look at their store sale
prices and kind of start toalmost like match.
I call it the circle principle.
So back in the day I would getout the Publix store ad and I'd
see, oh, they've got Raoul'smeat sauce on sale.
So I'm going to circle that.
And then I see, oh, they havetheir lean ground beef on sale
or their ground turkey on sale,so I'm circling that and then
(28:17):
I'm like, oh, they have a pastathat's buy one, get one free,
and it's like the kind that Iwant, or it's gluten free, or
it's wetter Yay, we're havingspaghetti this week.
So I think you can do it, thatsales template, or some weeks
I'm like I'm just really busyand so I know that we need to
plan to eat out two days a week.
Y'all, it's still meal planningif you plan what you're eating.
(28:40):
So, like some nights, I'm likewe're going to have Chick-fil-A
on Tuesday night because it'ssoccer night and we're crazy.
But if I plan it on Sunday,then I have the intentionality
and the game plan in place to belike I want to order grilled
chicken with this salad and I'mgoing to drink an unsweet tea,
whereas if I'm stressed and I'min the moment and I'm like
running through the drive-thru,I'm like give me the number one,
(29:03):
it sounds great, because I'mlike stress eating, you know.
So I would say I would justencourage you to don't be afraid
to plan it out, don't be afraidto put in.
You know leftovers.
Don't be afraid to put in.
Um, you know Chick-fil-A oryour fast food of choice.
Um, don't be afraid to say, ohgreat, salads are on sale at
Whole Foods, so I'm going tograb the salad that's on sale
(29:24):
and just rip up some rotisseriechicken.
Um, anything, you want tocomment on that before?
Lunden Souza (29:29):
I get into meal prepping.
Well, I love it, because yousaid planning to eat out too and
there's definitely been timeswhere I'm driving home and I'm
trying to think in my head ofwhat do I have at home?
And then I think I havesomething there, but then I
don't.
And then I'm like, oh, do Iwant to get back in the car.
And then do I want to orderUber Eats?
And to your point of like, Ithink, being mindful of your
(29:51):
money, that you spend periodregardless of anything is so
important.
So it's like sometimes I'm like, yeah, but Uber Eats is going
to be like, by the time I orderand it gets here, it's going to
be like $40 for just me, youknow.
So I like that you said plan toeat out because, yeah, like I
said, I'm like driving and I'mlike wait, do I have that in the
fridge, do I not?
(30:11):
And then you get.
Yeah, anyways, I love the planfor that, so it's all good, keep
going.
Heather Brown (30:21):
Yes.
And then I always make surethat I am assessing on Sunday,
like what healthy snacks do Ihave on hand If I know it's
gonna be a busy week if I don'thave healthy eating on the go
bars?
And I'm buying more of those onAmazon and just have them
delivered.
And I love them because theydon't have any processed oils,
they're only sweetened withhoney and those kinds of things.
I can send you my link if youneed it.
I think I have a discount code.
But Chomps protein bars they'reso great because they're not
added sugar and they're notprocessed or too much with seed
(30:44):
oils or what have you as well.
And just knowing the thingsthat you need to have on hand
that week to be successful, ifyou're busy and go ahead and
order them, if they need to comein from Amazon or go ahead and
add them to the grocery list.
And then Eric and I always do adouble batch of jasmine rice.
We rinse it twice to try to getoff as much of the excess what
(31:05):
is it called?
I'm blanking on it, lyndon.
Why do you rinse your rice?
Lunden Souza (31:09):
I'm blanking right now?
I'm not sure.
Is it the pectin?
No, that's the inside of anapple peel.
I'm not sure what we're rinsingoff.
Heather Brown (31:16):
It's like some kind of like extra starchiness
that you're getting out orsomething, but anyway.
So we make a big batch of riceso that way we can make bowls
all throughout the week andwe've got it just ready to go.
If we were talking aboutfasting earlier, as a health and
a spiritual practice, I try tofast one time a week for 24
hours, dinner to dinner, becausethat's your autophagy fast that
(31:38):
helps your cells renew from theinside out.
And then I try to do oneketosis fast a week.
That's 18 hours.
So then I'm thinking man onthose days.
If I intentionally plan them in,I want to make sure that dinner
is so nutritionally sound.
I want really good healthy fats, I want lots of proteins.
I'm making sure I've got myprotein powder on hand, but I
(32:00):
mean honestly, I feel like if Ican know three to four meats
that I'm going to have on handand cook up, we mass grill,
typically on Sunday or Monday,so then we can just have that
rice, we have those meats thatare ready and then, other than
that, it's like well, I justtoss together a salad or
whatever, like broccoli orasparagus or whatever our
favorite veggies are that are inseason from the grocery store
(32:21):
to go on the side and we justkeep it so simple, like the
simpler the better.
We have breakfast for dinneralmost every single week because
we know we can eat whole foods,our whole family will eat it
and it's fast.
Lunden Souza (32:33):
Yeah, I love breakfast for dinner.
I often tell myself I love thebowl thing too, because I always
make bowls or meals in a masonjar, but I'm always like rice
beans and greens, that's what Ineed.
And then I was vegan for nineyears and in 2021, I smelt beef
jerky and it sm smelled so goodso I started eating that.
And then I'll eat ground beefcarne asada.
(32:54):
I haven't got on back on thechicken train, I just don't like
the texture of it.
I was vegan because I worked fora vegan chef in college and
then I got a bunch of free food.
So then I was like, oh, I feltgreat.
And I felt fine the whole time,up until I smelt beef jerky one
day and I was like, oh my gosh,that sounds great.
So, anyways, my staples areusually rice beans and greens
(33:17):
and then like maybe avocado orsome other oil on it.
But yeah, lately I've beenhaving some ground beef and just
I echo what you say abouthaving this stuff ready for like
bowls or just like rice beans,greens, whatever protein on top,
like there's so many good, likedressings and sauces.
I love sauces and dressings.
Oh time out.
Heather Brown (33:34):
I love hearing from people their favorite olive
oils and sauces that don't haveseed oils in them.
Do you have any favorites thatyou know about?
Lunden Souza (33:47):
Well, I like the Primal Kitchen.
They have a lot of good ones,so I love their um, the one I
put on my meal today.
So in the fridge right now inmy office I have a sweet potato
with um organic ground beef andthen like a whole load of
broccoli sprouts on top, andthen I brought the.
(34:07):
I brought the.
I guess it's their like Italiandressing Okay, they have.
And then they also have anotherone that's like their buffalo
sauce, and that is so good Ilove their buffalo sauce I do
love their spicy buffalo sauce.
So those are like my twofavorites that I usually get
from.
I think it's Primal Kitchen,right, that's the name of the
brand.
Heather Brown (34:31):
They have a new.
It's called.
They're called like their newsauces, one's called like
chicken dipping and one's likegreen avocado or like avocado.
Goddess, they're so good, Liketo me, they blow their salad
dressings out of the water.
Lunden Souza (34:44):
So if you haven't seen those yet, pick them up
next time I'm going to checkCause I feel like, well, they're
right where I, where I get mybone broth, it's right above,
it's in like the same section,but there's like a lot of
options.
I think that's an Americangrocery store thing in general.
I remember living in Austriaand it's like there was like 13
things in the same aisle,whereas for us it's like all
chips and all dressings, whichthere could also be healthy
(35:08):
options too.
But Americans for sure liketheir variety.
But I love sauces and I lovethings that crunch too.
So sometimes even likechickpeas in the air fryer or
I'll take like siete chips andjust crumple them on top Saucy
crunchy.
That's usually what I go to.
But I'm with you on that.
Heather Brown (35:25):
Oh, and I love this for people who don't like
to cook.
This is what my girlfriendtaught me.
This it's just chickpeas.
You obviously rinse them out ofthe can and then you do diced
celery and you do whatever kindof mustard you want I like a
Dijon mustard and you can eitherdo avocado oil or extra virgin
olive oil, sea salt, pepper andthen any additional seasonings.
(35:46):
So it's almost like a chickensalad or a you know tuna salad,
but with chickpeas, and you justshake it up in your Mason jar
and you have it all week longfor lunch and it takes you like
10 minutes or less.
It is so good.
That's a staple for me.
Lunden Souza (36:00):
And what I'm realizing in this conversation
now is it's so much easier onceyou do it.
I think also over the lastmonth and a half I wanted to,
but then I was like thinkingabout it made it the monster
bigger than it actually was.
You know, it was like the itwas, you know.
And then I, when I wentshopping yesterday and just told
myself and got the stuff, I'mlike, oh, it didn't even take me
(36:22):
that long and I still got a napin and I, you know, took a bath
and you know, and I know I'm bymyself.
So I know that not always theday-to-day luxuries are
available when you're a mom andhave a lot of those things.
But I just was like, oh yeah,it was more, I was literally
creating a mountain out of amolehill and just if you are
consistent about it, and that'swhy I love podcasting and love
(36:44):
meeting people like you, Heather, because it's like we know this
stuff, we coach on this stuff.
Even on your podcast episode wejust did for yours, there were
some things I shared that helpedremind you of this and vice
versa.
So I just I'm also remindedthat like, just because we have
a podcast or we're coachesdoesn't mean we're perfect in
all of these areas, but likeconnecting and community, like
(37:08):
you mentioned, is huge, and Ichoose to connect with people
that want to talk about thingslike meal prep and spiritual
growth and you know how to liveyour best life and all those
types of things, and so I'mgrateful for all the reminders
that you've shared with us today.
I feel like I'm going to callthis episode Mom Life.
(37:28):
I think that's what it's goingto be called.
Love it, Love it.
Anything else that you want toshare.
Tell us about your Sunday resetand like the things that you
offer for for young, busy mamas,and we'll kind of close it
there, If that's cool for you,For sure.
Heather Brown (37:44):
And I actually think that, as you were talking,
I was like she's also bringingit back to what we talked about
earlier in the episode, whichwas just one step at a time, and
I don't feel like I did a greatjob saying that, but I'll say
it now.
When you're meal planning too,start one step at a time.
If you're like I am not a greatcook and I don't like to cook
and I don't want to get into allthat stuff, you do not have to
meal prep if you don't want to.
(38:04):
But maybe you just start outwith your baby set up of like
I'm going to cook two meals aweek, so start there, and like
that's a vast improvement thaneating out every single meal, so
just start small with your baby.
Steps again in that.
And then, like Lunden alludedto yes, I have a podcast, it's
called Healthy by Heather Brownpodcast.
Lunden will be on.
Her episode is fantastic andshe'll take you through box
(38:27):
breathing and I just love havingpeople on the podcast that
encourage you in mind, body andspirit.
Health I try to do the wholeseason around a certain health
topic that I feel like the Lordlays on my heart.
So the first season was onphysical health.
The second season was on mentalhealth, the third season was on
spiritual health and then wewent into actually kids health
(38:48):
this past season and I am soexcited about it.
But anyway, and then I do theHealthy by Heather Brown
membership, which is online.
I'll give you a link, Lunden ,there's a seven day free trial
where you guys can check it out.
You can get into my workoutlibrary.
I provide a meal plan for youeach month and then I also let
you get into my podcastrecordings early so that you can
watch me do live trainings andyou also get to just be
(39:12):
encouraged daily in your health.
And ultimately, I just wantmoms to feel uplifted and
encouraged.
Lunden , since we talked so muchabout meal planning, I will
send you my seven-day free mealplan too.
So if you're like I don't evenknow where to start, that way
they can at least use that forfree this week as a resource and
their tool belt.
And then y'all come say hey tome on Instagram.
(39:33):
I'm at @healthybyheatherbrown.
My website ishealthybyheatherbrown.
com and there's so many freebiesand resources.
I've been blogging for 14 yearsnow, so there's lots of
resources to dig into for freethere.
So, yeah, thanks for having me,Lunden , it was a joy.
Lunden Souza (39:47):
Yeah, thank you so much.
Healthy by Heather Brown.
We loved having you.
I feel like I want to sayhealthy by Heather Brown.
I feel like it's contagious andI'm not sure if I'm speaking
with my real voice.
Thank you so much for beinghere.
Thank you, guys for listening.
All the things that Heathermentioned in terms of yeah,
(40:07):
links and the meal, free, sevenday trials, all that kind of
stuff I'll link in thedescription, so check that out
and we'll see you at the nextepisode.
Bye, thank you so much forlistening to this episode of
Self Love and Sweat, the Podcast.
If you enjoyed this episode orwere inspired by it or something
(40:32):
resonated with you, do me afavor and share this episode
with a friend, someone that youthink might enjoy this episode
as well.
That's the ultimate complimentand the best way to make this
podcast ripple out into theworld of others, and also, you
can leave us a review up to fivestars wherever you're listening
(40:54):
to the podcast.
Thank you so much for listeningand we'll see you at the next
episode.
I appreciate you.
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