In this episode of The Shift Podcast, Heidi Swapp, Dr. Vohn Watts, and Chelsi Wood dive into the science and stories of the nervous system, stress, and survival patterns. From fight-or-flight to full shutdown, they reveal how constant stress impacts digestion, hormones, weight, and even your ability to feel happiness. Heidi opens up about personal setbacks, injuries, and the moment she discovered the empowering tools of breathwork and cold plunges. Whether you’re navigating burnout, midlife changes, or simply want to feel calmer and stronger, this conversation offers practical ways to regulate your body and reclaim control.
00:00 – 04:00 | Heidi opens with the “cart metaphor,” realizing she was meant to steer life rather than just hang on.
04:00 – 11:00 | Chelsi explains the nervous system and how stress affects digestion, with the cheeseburger analogy.
11:00 – 16:30 | Fight-or-flight explained: how chronic stress rewires hormones, weight, and health. 16:30 – 26:00 | Living in constant stress — how trauma, motherhood, and midlife pressures push women into survival mode.
26:00 – 33:00 | Physical breakdowns: Heidi’s personal injuries, burnout, and hidden patterns of stress in daily life.
33:00 – 37:30 | Tools for regulation: practical approaches to reset the nervous system. 37:30 – 44:30 | Heidi’s breakthrough: breathwork and cold plunge as her first felt sense of control over her nervous system.
44:30 – End | Final reflections — choosing regulation, shifting patterns, and empowering women to reclaim balance.

On the show, Dr. Vohn Watts, a chiropractor and founder of Foundational Wellness, shares his insights on how the body functions as a whole system, along with the principles he uses to help people get on the path to better health.

Please remember, the information shared on this podcast is for educational and informational purposes only. It is not intended to replace medical advice, diagnosis, or treatment. Every person is unique, and your health decisions should always be made in consultation with a qualified health care professional who knows your individual circumstances. Neither Doctor Watts nor this podcast is responsible for any actions you choose to take based on these discussions in these episodes.