The Healthy Brain Podcast

In this episode of The Healthy Brain Podcast I share how to create and live into a new Health Identity. If you are feeling stuck, overwhelmed and discouraged on your health journey then take a listen and try out my suggestions!To schedule a complimentary Coaching Consult book here:https://calendly.com/heatherkolwichwellness/60min

In this episode of The Healthy Brain Podcast, I share how to create a personal curriculum to support learning and challenging your brain! 

In this episode of the Healthy Brain Podcast, I give you a quick rundown of what to eat and what to avoid to optimize your brain health! Join the July Glow Up Your Health Group here:https://www.facebook.com/share/g/1JEkaugkpy/

In this episode of The Healthy Brain Podcast, I discuss how to create evening routines that support brain health. Evening routines directly impact sleep quality, nervous system regulation, and executive function skills, and overall the importance of ending the day in a calm and supportive way. I outline a four-step approach to setting up an effective evening routine. We also discuss the importance of sleep for brain health, noting that chronic sleep impairment increases risk for dementia, depression, and various health issues, and recommended aiming for 7-8 hours of sleep with at least 1 hour of deep sleep and 1.5 hours of REM sleep.Here are my Sleep Favorites:https://www.amazon.com/hz/wishlist/ls/25OGFTEGE93ZZ?ref_=wl_share

In this episode of The Healthy Brain Podcast, I guide you through ideas to create your own summer bucket list and support brain health!Join the BUILD A STRONGER BRAIN PROGRAM:https://heather-kolwich-a97a.mykajabi.com/bsb

In this episode of The Healthy Brain Podcast, I discuss the brain benefits of positive emotions, explaining how positive emotions like gratitude, joy, and hope can change the brain through three main mechanisms: affecting neurotransmitter release, promoting neuroplasticity, and altering brain activity patterns. Join the BUILD A STRONGER BRAIN PROGRAM:https://heather-kolwich-a97a.mykajabi.com/bsb

Heather hosted the Healthy Brain Podcast to discuss "8 ways to switch your brain" using her if-then approach for addressing common brain issues like brain fog, difficulty focusing, feeling overwhelmed, and burnout. She outlined specific strategies for each problem, including exercising for brain fog, practicing meditation for focus issues, clearing processed foods for low energy, hydrating and improving sleep hygiene for lethargy, decluttering for feeling overwhelmed, using habit stacking to overcome procrastination, prioritizing social interaction for disconnection, and engaging in creative activities for burnout and lack of motivation. #brainhealth #brainhacks #habits Build a Stronger Brain Program https://heather-kolwich-a97a.mykajabi.com/bsb

Why is there so much out there about regulating your nervous system, calming your nervous system, down regulating your nervous system, fight/flight/freeze, primitive brain?In todays' episode I will give you insight about why and how to regulate your nervous system. To join my next 60 Day Build a Stronger Brain Program join here https://heather-kolwich-a97a.mykajabi.com/bsb

“Clutter doesn’t just occupy the house in which you live, it occupies your mind”-Avina CelesteThis quote hits the nail on the head. Clutter in our environment clutters our mind. We see the clutter and our brain gets cluttered. But often we don’t declutter and organize our environment because our brain has difficulty deciding on what to and how to organize, difficulty in paying attention, planning the task, starting an organizing task, staying focused on the task and completing the task. We often give up, procrastinate, get distracted, wait for motivation to come to us.The skills of planning, organizing, starting a task, finishing a task, sustaining attention are called executive function skills and many of the skills are completed due to the activity in the pre-frontal cortex of the brain. I have worked over 25 years in cognitive rehab and hundreds of brains, with people who have had either brain trauma, tbi, concussion, stroke, brain surgery, changes in brain function, mild cognitive impairment. In the Legacy Life Program, I help people to understand their brain and to use tools from neuroscience and holistic health to achieve optimal brain function. This week we are running a mini-decluttering challenge in the legacy life program. We are focused on decluttering a space in our home but it actually helps us to declutter our mind.Join the Legacy Life Program here:14 Day Free Access:https://heather-kolwich-a97a.mykajabi.com/offers/aHPto5DXMonthly Subscription to Legacy Lifehttps://heather-kolwich-a97a.mykajabi.com/offers/8DvLQjX7/checkout

The theme for the month of April is "Release". We are releasing our limiting beliefs our woulda coulda shoulda. We are releasing our expectations that we have of ourselves, of others, of where we should be, the body we should have. By releasing this month it will lead to the next month of May with the theme "Renewal" and the following month of June with the theme of "Rise" in The Legacy Life.https://heather-kolwich-a97a.mykajabi.com/offers/aHPto5DX

In today's episode, I share why it is better to be a lighthouse rather than jumping in the rowboat. Also, I share a tool to shift your mindset to becoming a Lighthouse. Questions or to connect:[email protected] out more about The Legacy Life coaching program here:https://heather-kolwich-a97a.mykajabi.com/offers/8DvLQjX7

90 Day Jumpstart Your Health is starting today but there is still time to join!Here are all of the amazing elements in the 90 day program:Transformational Weekly group coaching for the 90 Day Legacy Life ProgramWEEKLY scheduled Yoga, Myofascial, Breath work and Meditation classes!Personalized Time Management SystemCurated Stress management SystemBalanced Mindfulness, Meditation and Yoga Mindset Shifts based on Cognitive NeuroscienceFaith-based DevotionalsGround-breaking Brain health lifestyle modules including sleep, nutrition, exerciseJoin 90 Day Jumpstart Your Health Here:https://heather-kolwich-a97a.mykajabi.com/jumpstart-1

This is Part 3 of a 3 Part series. In today’s episode, I will talk about what are the lifestyle/healthy building blocks of a stronger brain. 90 Day Jumpstart Your Health is starting today but there is still time to join!Here are all of the amazing elements in the 90 day program:Transformational Weekly group coaching for the 90 Day Legacy Life ProgramWEEKLY scheduled Yoga, Myofascial, Breath work and Meditation classes!Personalized Time Management SystemCurated Stress management SystemBalanced Mindfulness, Meditation and Yoga Mindset Shifts based on Cognitive NeuroscienceFaith-based DevotionalsGround-breaking Brain health lifestyle modules including sleep, nutrition, exerciseJoin 90 Day Jumpstart Your Health Here:https://heather-kolwich-a97a.mykajabi.com/jumpstart-1

This is Part 2 of a 3 Part series. In today’s episode, I will talk about what are the structural building blocks of a stronger brain. Join me next week for Part 3!90 Day Jumpstart Your Health is starting today but there is still time to join!Here are all of the amazing elements in the 90 day program:Transformational Weekly group coaching for the 90 Day Legacy Life ProgramWEEKLY scheduled Yoga, Myofascial, Breath work and Meditation classes!Personalized Time Management SystemCurated Stress management SystemBalanced Mindfulness, Meditation and Yoga Mindset Shifts based on Cognitive NeuroscienceFaith-based DevotionalsGround-breaking Brain health lifestyle modules including sleep, nutrition, exerciseJoin 90 Day Jumpstart Your Health Here:https://heather-kolwich-a97a.mykajabi.com/jumpstart-1

This is Part 1 of a 3 Part series. In today’s episode, I will talk about what actually makes a strong brain, what influences the brain and give an overview of the building blocks of a stronger brain. Join me next week for Part 2!90 Day Jumpstart Your Health is starting today but there is still time to join!Here are all of the amazing elements in the 90 day program:Transformational Weekly group coaching for the 90 Day Legacy Life ProgramWEEKLY scheduled Yoga, Myofascial, Breath work and Meditation classes!Personalized Time Management SystemCurated Stress management SystemBalanced Mindfulness, Meditation and Yoga Mindset Shifts based on Cognitive NeuroscienceFaith-based DevotionalsGround-breaking Brain health lifestyle modules including sleep, nutrition, exerciseJoin 90 Day Jumpstart Your Health Here:https://heather-kolwich-a97a.mykajabi.com/jumpstart-1

90 Day Jumpstart Your Health is starting today but there is still time to join!Here are all of the amazing elements in the 90 day program:Transformational Weekly group coaching for the 90 Day Legacy Life ProgramWEEKLY scheduled Yoga, Myofascial, Breath work and Meditation classes!Personalized Time Management SystemCurated Stress management SystemBalanced Mindfulness, Meditation and Yoga Mindset Shifts based on Cognitive NeuroscienceFaith-based DevotionalsGround-breaking Brain health lifestyle modules including sleep, nutrition, exerciseJoin 90 Day Jumpstart Your Health Here:https://heather-kolwich-a97a.mykajabi.com/jumpstart-1

90 Day Jumpstart Your Health is starting today but there is still time to join!Here are all of the amazing elements in the 90 day program:Transformational Weekly group coaching for the 90 Day Legacy Life ProgramWEEKLY scheduled Yoga, Myofascial, Breath work and Meditation classes!Personalized Time Management SystemCurated Stress management SystemBalanced Mindfulness, Meditation and Yoga Mindset Shifts based on Cognitive NeuroscienceFaith-based DevotionalsGround-breaking Brain health lifestyle modules including sleep, nutrition, exerciseJoin 90 Day Jumpstart Your Health Here:https://heather-kolwich-a97a.mykajabi.com/jumpstart-1

5 Day Soul Reset: 5 Day Soul ResetClean Heart Club FB Group: Clean Heart Club FB GroupClean Heart Club Podcast: Clean Heart Club Podcast Itunes Clean Heart Club Podcast SpotifyInstagram: Follow me on InstagramWebsite: avintagefarmwife.comSchedule a free Coaching Interest Call: Schedule a free Hello, You! Interest Call! Join my 90 Day Group Clean Heart Club Together🩷Learn More About Clean Heart Club Together🩷Purchase your copy of Hello, YOu! Being Yourself in a World That Wants You to Be Everyone Elsehttps://amzn.to/48JmYFl

In this episode I share the 5 ways yoga can impact your longevity!Join the Free Legacy Life Community for the 12 Day of Healthy Holidays:https://heather-kolwich-a97a.mykajabi.com/offers/gCcrmcPK

In this episode, I want to share just some of the changes that happen in your brain when you meditate consistently.How are you feeling? Stress, overwhelmed, behind, distracted, irritated, anxious, depressed, insecure, discouraged?Then you have 2 choices. You can continue feeling this way or do you want to feel hopeful, connected, excited, joyful, peaceful this holiday season?Most people would want to feel those positive emotions but they don’t know how or they think it is impossible. I want to encourage you that it is possible to shift your mindset and I want to give you 1 way: Meditate.I believe so strongly in meditation that it is a part of the health plan that I guide people through when they work with me. In the 90 Day Jumpstart Your Health is starting officially on Jan 1st but I have a bonus that when you join you get access to the Legacy Life Coaching Program right away in December and you can start prioritizing your health right away. The other bonuses are a 90 Day guidebook and planner and access to my 2026 Vision and Goal Setting Workshop on Dec 30! Join the 90 Day Jumpstart Your Health and get the Bonuses:https://heather-kolwich-a97a.mykajabi.com/jumpstart

Today’s guest is a Leadership Development Coach and Communications Consultant who helps leaders communicate with clarity, build focused-centered teams, and live out their God-given potential. With more than 25 years in media and communications, Vanessa is an Emmy-winning documentarian and award-winning journalist who brings a storyteller’s curiosity and a disciple’s heart to every encounter. She’s also the founder of Epiphany Communications: Coaching & Consulting, where she equips Clients to cultivate their communications and leadership styles that lead to strong work cultures.Her coaching integrates neuroscience, emotional intelligence, and Catholic spirituality—and her book, Conversations That Create the Culture, offers practical tools for leaders who want to build trust, foster collaboration and build strong teams.Book link:https://amzn.to/4otuc4MWebsite:www.epiphanycommunications.com

In this episode I want to share the 5 habits I am keeping, 5 I am letting go of, and 5 I am startingRegardless of the habits you choose the biggest impact on your ability to be consistent is your thoughts about the habits. In my coaching I teach my clients how to choose the habits that will fit their lifestyle and how they want to think about the habits. Join the 90 Days to Jumpstart Your Health! Join by December 5th to get the 2 bonuses:https://heather-kolwich-a97a.mykajabi.com/jumpstart

In this episode, I am interviewing Life Coach and author, Paige Kullman. We talk about her third and newest book "Writing Your Book". Paige shares her journey and process in writing that can be applied to any creative project!Find more info about Paige and sign up for her newsletter here:https://www.paigekullman.com/Books:"Practicing Enough": https://amzn.to/4oGN2q0"Staying True": https://amzn.to/47TI6Xy"Writing Your Book": https://amzn.to/4pcv1zK

Check out this episode where I share the benefits of gratitude in the brain! Also, I give you 3 ways you can boost your gratitude today!Join the Free Legacy Life Community!https://heather-kolwich-a97a.mykajabi.com/offers/gCcrmcPK

In this episode, I share the difference between a concussion and TBI. I cover what are some of the symptoms and why they are happening. In addition, I give you ideas on how you can support your brain in the recovery from a concussion. Schedule your free coaching call https://calendly.com/heatherkolwichwellness/60min

Enjoy the episode of The Reignite Your Life Workshop!Registration for THE LEGACY LIFE is open! In this coaching program, I will coach you will the tools to reach any health and life goal while keeping your brain calm and regulating your nervous system when you feel stressed out!Check out THE LEGACY LIFE here:https://heather-kolwich-a97a.mykajabi.com/offers/HLbWrn2n/checkout

In this episode of The Healthy Brain Podcast, I share a bit about the brain and nervous systems and how they communicate with each other. Then, I share ways to calm your brain and regulate your nervous system when you are feeling stressed or overwhelmed. Registration for THE LEGACY LIFE is open! In this coaching program, I will coach you will the tools to reach any health and life goal while keeping your brain calm and regulating your nervous system when you feel stressed out!Check out THE LEGACY LIFE here:https://heather-kolwich-a97a.mykajabi.com/offers/HLbWrn2n/checkout

Part 2! Are you feeling blah either physically or emotionally? Do you have low energy, brain fog, lack motivation, procrastinate or just don't feel excited about your life? Listen to this episode as I share what to notice and gain awareness of what is draining your energy. After you do an energy audit, join me in my Reignite Your Life Workshop on September 29 here:https://heather-kolwich-a97a.mykajabi.com/reignite

Are you feeling blah either physically or emotionally? Do you have low energy, brain fog, lack motivation, procrastinate or just don't feel excited about your life? Listen to this episode as I share what to notice and gain awareness of what is draining your energy. After you do an energy audit, join me in my Reignite Your Life Workshop on September 29 here:https://heather-kolwich-a97a.mykajabi.com/reignite

In this episode I share why challenging your brain is important, the brain skills to work on and ways to challenge your brain!I welcome you to join in on my Fall Reset Challenge right here in this group starting on September 1st and running through September 30th. It is Free! I will be providing a fall reset longevity tracker, going live every week for motivation and coaching. In addition, I will be providing a yoga class and a guided meditation every week of the challenge. Join here:https://heather-kolwich-a97a.mykajabi.com/offers/WUYy3xvq

Instead of running away from the stress let’s learn to embrace it and use the physical and mental tools that I provided today.If you would like to dive deeper into this there are 2 options: set up a coaching consultation with me link in show notes or join my Fall reset Challenge group where You will get a cozy digital Fall Reset Workbook to download, Live videos including guided meditation and yoga classes, longevity nutrition, stress management, daily movement, glow up self-care tips, decluttering our space and breath work. Fall Reset Group:https://heather-kolwich-a97a.mykajabi.com/offers/WUYy3xvqCoaching Consultation:Email: [email protected]

I welcome you to join in on my Fall Reset Challenge starting on September 1st and running through September 30th. It is Free! I will be providing a fall reset longevity tracker, going live every week for motivation and coaching. In addition, I will be providing a yoga class and a guided meditation every week of the challenge. Wow it is going to be great!I hope you will join me as we Reset and get ready for Fall.Topics will include longevity nutrition, stress management, daily movement, glow up self-care tips, decluttering our space, yoga, meditation and breath work. Join the Fall Reset Challenge here:https://heather-kolwich-a97a.mykajabi.com/offers/WUYy3xvq

In this episode, I am sharing my recent Reinvent Your Mornings Workshop. I show you why you need a morning routine, what is a morning routine and how to create your own morning routine. Join my 12 Week Brain Health Program starting August 4. https://heather-kolwich-a97a.mykajabi.com/offers/NwLSyyXd/checkout

If you are feeling stuck or overwhelmed it may be time to ask for help. In this episode, I share my own experience, give you questions to ask yourself and choices on the type of help available. Did you ever wish you were a morning person who was excited for the day ahead?  Maybe you are like me and you dread the mornings. Yup, that was me a few years ago. This all changed when I learned to create an impactful morning routine that reinvented my life!I invite you to become the person who jumps out of bed in the mornings excited to start the day!Join me for the Reinvent Your Mornings Online Workshop on July 30th at 7pm EST. In this workshop you will learn why a morning routine is so effective in supercharging your life. Also, you will learn what are the most important steps in a morning routine. Bonus: when you register you get free access to my digital Intentional Morning Course!https://heather-kolwich-a97a.mykajabi.com/offers/sT5nW5zP

In this episode of The Healthy Brain Podcast, I am sharing the planning principles that I recommend everyone should use to have a more productive and happy life!Join the Reinvent Your Mornings Workshop on July 30th 7pm EST. When you register for the workshop you get access to my digital Intentional Morning Course!https://heather-kolwich-a97a.mykajabi.com/offers/sT5nW5zP

In today's podcast, I share 10 ideas to embrace the summer season. I also incorporate ideas from TCM (traditional Chinese medicine). #brainhealth #healthyliving #summertime Registration for the 12 Week Brain Health Bootcamp has just opened! The ootcamp will start on July 7!  In this 12 week bootcamp I will be taking you through exactly how to improve and transform your brain health week by week. Each week we will focus on a different topic that has been clinically shown to improve brain health. You will have easy actionable steps, accountability, guidance and coaching throughout this bootcamp. Here is the link to register:https://heather-kolwich-a97a.mykajabi.com/offers/NwLSyyXd/checkout

In today's episode I share 2 theories from positive psychology: the Happiness Pie Theory and the PERMA theory. If you are stuck in your health journey you can use the principles in these theories to help you!Join the 12 Week Brain Health Bootcamp Waitlist:https://heather-kolwich-a97a.mykajabi.com/offers/Fw22HRsS/checkoutConnect with me on Youtube: https://youtube.com/@heatherkolwichwellness?si=lkPh2_kqoSc5CNBPConnect with me on Instagram:www.instagram.com/heatherkolwichConnect with me on Facebook:Here

In this episode I share the 3 personality characteristics that could be getting in the way of you reaching your goals. I share brain tips and strategies on how to overcome each personality characteristic.Book a Free Brain Health Coaching Call:https://calendly.com/heatherkolwichwellness/health-coaching-consultConnect with me on Youtube: https://youtube.com/@heatherkolwichwellness?si=lkPh2_kqoSc5CNBPConnect with me on Instagram:www.instagram.com/heatherkolwichConnect with me on Facebook:Here

Supercompensation is a sports science theory: cycling intense training sessions followed by a recovery period leads to better physiological adaptations (i.e. strength gain, speed). We can use this same principle for our brain health to help our brain manage stress.Book a Free Brain Health Coaching Call:https://calendly.com/heatherkolwichwellness/health-coaching-consultConnect with me on Youtube: https://youtube.com/@heatherkolwichwellness?si=lkPh2_kqoSc5CNBPConnect with me on Instagram:www.instagram.com/heatherkolwichConnect with me on Facebook:Here

When is the last time that you let yourself be quiet and deeply think about things? Why is pondering important for your brain? When we take time to pause and ponder this allows the switch to happen from high amygdala activity/low activity Prefrontal cortex to high PFC activity/low activity amygdala.Join the Brain Health and Longevity Program here:2 optionsMonthly subscription: https://heather-kolwich-a97a.mykajabi.com/offers/xKabNu4z/checkout6 Month subscription: https://heather-kolwich-a97a.mykajabi.com/offers/ENmKLzjM/checkoutConnect with me on Youtube: https://youtube.com/@heatherkolwichwellness?si=lkPh2_kqoSc5CNBPConnect with me on Instagram:www.instagram.com/heatherkolwichConnect with me on Facebook:Here

Why do we procrastinate? It is because we are trying to stop certain behaviors and start new ones. It is because our brain goes into fear mode, wanting to give up because of the discomfort of the magnitude of change. It is easier to give up then to keep going forward.This is exactly what I help my coaching clients with. I help them to overcome the fear, the procrastination, the limiting behaviors and beliefs so they can finally create a healthy brain and body.Book a Free Brain Health Coaching Call:https://calendly.com/heatherkolwichwellness/health-coaching-consultConnect with me on Youtube: https://youtube.com/@heatherkolwichwellness?si=lkPh2_kqoSc5CNBPConnect with me on Instagram:www.instagram.com/heatherkolwichConnect with me on Facebook:Here

Book a Free Brain Health Coaching Call:https://calendly.com/heatherkolwichwellness/health-coaching-consultConnect with me on Youtube: https://youtube.com/@heatherkolwichwellness?si=lkPh2_kqoSc5CNBPConnect with me on Instagram:www.instagram.com/heatherkolwichConnect with me on Facebook:Here

Book a Free Brain Health Coaching Call:https://calendly.com/heatherkolwichwellness/health-coaching-consultConnect with me on Youtube: https://youtube.com/@heatherkolwichwellness?si=lkPh2_kqoSc5CNBPConnect with me on Instagram:www.instagram.com/heatherkolwichConnect with me on Facebook:Here

Some info out there suggests these 2 principles as synonymous: that cognitive reserve is the same as cognitive resilience. But I want to share how I think of these principles differently. Yes, these principles are connected but having 1 does not guarantee that you have the other. So, let's break each principle down. Book a Free Brain Health Coaching Call:https://calendly.com/heatherkolwichwellness/health-coaching-consultConnect with me on Youtube: https://youtube.com/@heatherkolwichwellness?si=lkPh2_kqoSc5CNBPConnect with me on Instagram:www.instagram.com/heatherkolwichConnect with me on Facebook:Here

These are all things that I have stopped doing and that I coach many of clients on. My clients start working with me because they feel like they are in a fog, unmotivated and lack energy.  These are just some things that can really help you to eliminate brain fog and boost clarity, energy and motivation!Register for the Free Love Your Brain Class on February 10th 7pmEST Here:https://heather-kolwich-a97a.mykajabi.com/offers/fCHZSWa8Connect with me on Youtube: https://youtube.com/@heatherkolwichwellness?si=lkPh2_kqoSc5CNBPConnect with me on Instagram:www.instagram.com/heatherkolwichConnect with me on Facebook:HereBook a Free Coaching Consultation Call:https://calendly.com/heatherkolwichwellness/health-coaching-consult

I share the Brain Health Habits that you can do today!Wellness Habit Tracker click here:https://mailchi.mp/07cfa52a4db4/newsletterwellnesstrackerConnect with me on Youtube: https://youtube.com/@heatherkolwichwellness?si=lkPh2_kqoSc5CNBPConnect with me on Instagram:www.instagram.com/heatherkolwichConnect with me on Facebook:HereBook a Free Coaching Consultation Call:https://calendly.com/heatherkolwichwellness/health-coaching-consult

The transition from summer to fall can be difficult. In this video, I share how to create a nourishing Reset Routine in the 5 key areas of your life and health.Connect with me on Youtube: https://youtube.com/@heatherkolwichwellness?si=lkPh2_kqoSc5CNBPConnect with me on Instagram:www.instagram.com/heatherkolwichConnect with me on Facebook:HereBook a Discovery Coaching Call:https://calendly.com/heatherkolwichwellness/health-coaching-consult

In this workshop, we will start out by identifying the obstacles keeping you from a successful business. Next, I will share the 3 steps that will help you to create a successful Holistic Health Business. Sign up for a Discovery Coaching Call here:https://calendly.com/heatherkolwichwellness/health-coaching-consult

The principle I will talk about today is called the Motivational TriadThe brain wants to avoid pain, seek pleasure and conserve energy. Set up your Free Discovery Call:https://calendly.com/heatherkolwichwellness/health-coaching-consult

In this episode of the 4 part series, I am talking about how to create a business mindset or self-concept. Make sure to register for my next webinar!In this webinar, we will start out by identifying the obstacles keeping you from a successful business. Next, I will share the 3 steps that will help you to create a successful Holistic Health Business. You will leave the webinar with more clarity and a basic plan for kickstarting your business!Register below:https://mailchi.mp/bc0b55578b47/3-steps-to-overcoming-obstacles-and-creating-a-successful-health-business