Just Ingredients

I feel like Heidi and I have lived parallel lives — there were so many moments in this conversation where I found myself nodding along, thinking "that's exactly how it happened for me too." We have so many similarities in our stories, and some really interesting connections along the way. I'm so grateful for her vulnerability in sharing her story with us — she's just so real and relatable. If you're looking for a little inspiration to take your next step, or you're standing at the very beginning of your own health journey, Heidi's wisdom is exactly what you need to hear.

Here are a few of my biggest takeaways from our conversation:

Health advice isn't the problem — the approach is. We all know we should sleep more, drink water, eat protein, and move our bodies. Heidi digs into why sleep in particular is often the first thing to go for women in midlife, and why "knowing better" so rarely translates into "doing better."

"Shifts" instead of goals. Heidi's program is built around small, sustainable changes she calls "Shifts" — and she explains why this approach works so differently than a traditional goal, resolution, or restrictive fitness plan.

Self-forgiveness over self-judgment. Instead of grading a habit pass/fail, Heidi teaches women to grade their efforts and extend themselves the same forgiveness they'd offer a friend. It's a small mindset shift that changes how sustainable change actually feels.

Identity change comes before behavior change. Heidi walks through what happens when a woman moves from "I need to exercise" to "I'm someone who takes care of her body" — including her recent thinking on happiness itself as a habit you can build.

Community changes everything. Heidi shares why building and sticking with new habits is so much easier when you're not doing it alone, and how community becomes one of the biggest predictors of lasting change.

Tune in now and share this one with a friend who needs to hear it.

About Heidi

Heidi Swapp is a creative entrepreneur, designer, author, and storyteller who has spent more than 25 years inspiring women to embrace creativity and tell their stories. Through @heidiswapp, she continues to share her passion for creativity, connection, and living a meaningful life.

Now, Heidi is bringing that same curiosity and energy to women’s health and longevity. Through @joinshiftcollective, she is passionate about helping women in midlife see their future differently—not as a time to slow down, but as an opportunity to feel stronger, healthier, and more alive.

Heidi’s philosophy is simple: lasting change happens through small “shifts.” She now works privately with women, helping them make realistic changes in their daily habits, mindset, movement, nutrition, and overall wellness.

Connect with Heidi

Instagram: @heidiswapp

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Dr. Cheryl Lee Eberting is paving the way in the functional medicine world. Her focus on nutrition first and prescriptions second is a mission I really align with, and I'm so glad she's tackling this challenge head-on. I think this is going to become a powerful tool for my listeners and honestly, it's an approach I hope the rest of the medical world follows one day. If you've ever left a doctor's appointment feeling unheard or frustrated you don’t have access to the tools you need, this conversation is just for you! Here are a few keys from our discussion:

"Normal" labs don't mean optimal health. Cheryl Lee breaks down why so many moms get told everything looks fine on paper while still feeling exhausted, foggy, or just "off" and why that gap is exactly what nutrition-first care is designed to close.

Functional medicine doesn't have to be out of reach. Through AZOVA, she's built a way for regular families to access functional medicine doctors, labs, and ongoing monitoring without the traditional cost and access barriers.

Monitoring matters more than a one-time test. Instead of a single snapshot of your health, AZOVA's ongoing monitoring piece lets you actually track how your body responds over time, and adjust from there.

Supplements should be personal, not generic. Recommendations are built around each person's actual labs and needs, not a one-size-fits-all protocol.

You don't have to wait to start. Cheryl Lee shares small, practical steps a mom can take this week to start moving toward nutrition-first health, even before signing up for anything.

Tune in now and share this one with a friend who is looking for access to more “whole”istic wellness.

About our Guest:

Dr. Cheryl Lee Eberting is a former NIH scientist, physician, and serial entrepreneur who founded AZOVA, a patented digital health platform helping people access affordable, personalized preventive care — from at-home lab testing to integrative primary care. She's been named Utah's #1 Female in Technology, an Ernst & Young Entrepreneur of the Year, and led AZOVA to be named Utah's fastest-growing company in 2023. Her mission is simple: build a healthcare system that's accessible, affordable, and actually helps people extend their healthy lifespan.

Connect with Dr. Eberting:

AZOVA | Alpine Skin | Instagram

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I first met Amber earlier this year at an expo, and I was completely amazed by her story. From there, I knew I had to have her on the podcast. In this episode, we get into how she built her company from the ground up, but also the beautiful role her faith has played along the way, including the story of her husband. I left this conversation feeling so uplifted and inspired, and I know you will too. Amber is doing so much good in the world, and I can't wait for you to hear her heart behind it.

Here are a few of my biggest takeaways from our conversation:

Period freedom is real, and it changes everything. Amber breaks down what actually shifts for a woman once she stops dreading her cycle and why that freedom is worth pursuing.

Buy One Give One isn't just a giving program. Amber shares what she's witnessed firsthand on trips to give women access to safe period products, and why access impacts everything from health to education.

The conversation around periods needs to change, starting at home. Amber offers real, practical guidance for moms introducing this topic to their daughters for the first time.

Faith can shape how you build a business. Amber opens up about her faith journey in building her business and with her husband's story. Faith has guided the company from day one and her faith is inspiring!

Tune in now and share with your lady friends!!

About Amber English: Amber English is the founder of Pixie, a women's health company on a mission to help women live confidently. At the heart of Pixie is its Buy One, Give One program — for every menstrual cup sold, Pixie donates a cup to a woman in need, helping women and girls around the world experience greater dignity, more freedom, and the opportunity to stay in school and live without shame or fear during their periods. Amber is an unapologetic advocate for women's health, passionate about building a business that serves women well and creates real impact.

Connect with Amber:

Shop Pixie: itspixie.com

Instagram: @mypixiecup

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I've been on my non-toxic /less-toxic journey for almost 20 years now, and clothing is still one of the areas I'm just barely getting into. That's the thing about a health journey, everyone is at a different step. Maybe this episode is old news for you, or maybe it's the first time you've ever thought about what's touching your skin all day long. Wherever you're starting from, just take it one step at a time. The more we as consumers ask questions and demand better, the more this industry has to change.

I loved this conversation with Hannah and everything she's doing in this space. It's such a good reminder of the power of one voice. What she's built started with her just asking questions, and now she's working to change an entire industry.

Here are a few of my biggest takeaways from our conversation:

Check your underwear! Hannah's research points to our undergarments — especially bras and sports bras — as some of the most important pieces to reconsider, since they sit directly against sensitive tissue for hours at a time.

Sweat changes everything. When our pores open up during a workout (or just a hot day), our skin absorbs more of whatever our clothes are made of and treated with — which makes workout gear one of the first places to upgrade.

Not all "certified clean" labels mean the same thing. GOTS certification actually tests the finished garment for over 100 different chemicals, which is a much higher bar than a lot of the sustainability buzzwords on clothing tags.

"Natural" fabric isn't always the full story. Hannah walked us through why Tencel lyocell tends to be a cleaner process than conventional bamboo, even though both get marketed as eco-friendly.

Our clothing laws haven't caught up. The regulations governing what's allowed in American clothing are decades old, which is part of why Hannah is working directly with brands, manufacturers, and even House Representatives to push for the country's first clothing safety bill.

Share this with a friend looking to upgrade their closet!

Bio:

Hannah Dunning is a textile health advocate, founder of the world's first Clean Fashion Consulting firm, and founder of The Clean Clothing Coalition. She advises fashion brands, collaborates with manufacturers, and works alongside policymakers to advance transparency and higher safety standards for the chemicals used in clothing. Her work focuses on bridging science, industry, and public policy to help drive meaningful reform in the textile sector.

Connect with Hannah:

Get involved: www.safeclothing.org

Shop her vetted, cleaner clothing picks: ShopMy Shelf

Instagram: @hannahdunning11

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Q for Quinn is rethinking the basics you wear every single day: bras, underwear, socks, with zero hormone-disrupting chemicals and organic materials, plus biodegradable options. Same essentials, just better for your body and the planet. Q for Quinn makes stylish basics for the whole family without compromising on comfort or health.

Use code JUSTINGREDIENTS for 10% off your order at qforquinn.com

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I love this conversation so much. At its core, it's about empowerment — education, knowing your options, and taking charge of your own health instead of waiting for someone else to hand you a plan. Dr. Jenn Simmons has spent her career cutting through mainstream noise around breast health, and I love how committed she is to creating something new instead of just accepting the way things have always been done. If you've ever felt confused or scared by the conversation around breast cancer risk, hormones, or screening, this episode will change the way you think about all of it.

Here are a few of my biggest takeaways from our conversation:

You need a health plan, not just a treatment plan. Conventional medicine is built to treat sickness — it's rarely built to help you build actual health. Dr. Jenn breaks down why so many women are missing this piece entirely.

Mammograms miss more than you'd think. Standard mammograms miss up to 40% of breast cancers, and Dr. Jenn explains why the diagnostic difference between mammogram and non-mammogram screening isn't as clear-cut as we've been led to believe.

Not every cancer cell becomes cancer. Roughly 25% of the time, cancer cells found in breast tissue never actually progress into cancer — a fact that changes how we should think about diagnosis and next steps.

Screening needs to look at the whole picture. Dr. Jenn points out that similar numbers of women die from fractures as from breast cancer, yet our screening conversations rarely account for context like this.

You can't make an informed decision without information. From dense breast tissue to hormone replacement therapy, Dr. Jenn walks through what women actually need to know — not just what they've been told — before making decisions about their own health.

Send this to a women in your life who needs it!

Bio of the guest:

Dr. Jenn Simmons didn't just step away from breast cancer surgery — she walked out and sparked a revolution. As the founder of PerfeQTion™ Imaging, she's disrupting the fear, confusion, and medical dogma that have controlled women's breast health for generations. At PerfeQTion™ Imaging, she's transforming how women are screened for breast cancer with technology that's safer, smarter, and kinder to the body — no radiation, no compression, no trauma, because peace of mind shouldn't hurt. She's the author of The Smart Woman's Guide to Breast Cancer and host of the Keeping Abreast podcast, and she's on a mission to open PerfeQTion™ Imaging centers across the country and around the world — giving every woman access to safe, painless breast cancer screening, and the power to prevent a diagnosis instead of just reacting to one.

Connect with Dr. Jenn Simmons:

Breast cancer screening: perfeqtionimaging.com

Support for your breast cancer journey: jennsimmonsmd.com

Book — The Smart Woman's Guide to Breast Cancer: Get it here

Keeping Abreast with Dr. Jenn Podcast: Listen here

Instagram: @drjennsimmons

Facebook: Dr. Jenn Simmons

LinkedIn: Jennifer Simmons, MD

YouTube: @dr.jennsimmons5127

X: @DrJennSimmons

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This episode is brought to you by Q for Quinn — stylish basics for the entire family without compromising on comfort or health. Use code JUSTINGREDIENTS for 10% off your order at qforquinn.com.

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