HealthybyHeatherBrown on LTK

I aim for around 💯 grams of protein each day to support muscle, energy, recovery, and healthy aging. But here's the secret... I don't try to "catch up" on protein later. I put one of my biggest rocks in first thing in the morning. 👏🏼 🔥 My 50G Protein Breakfast 🔥 🍳 3 scrambled eggs 🧂 Real salt + @eatpluck 🧀 Cottage cheese stirred into eggs (trust me on this one 😅) ☕ Protein coffee shake (@flavcity is a current favorite protein powder) 💦 Water + Make Hydrated + Fit + 1 Lean Pill + a pinch of real salt This simple breakfast gets me nearly halfway to my daily protein goal before the day has a chance to get chaotic. Healthy habits become easier when you stop leaving them to chance. Because by 3 PM, when the schedule is packed, your energy is low, and someone forgot their cleats... You'll be grateful you fueled your body well at breakfast. 😅 🍗 Comment PROTEIN and I'll send you: 📖 My Protein Cheat Sheet 💪 A few of my favorite high-protein staples sundayreset healthybyheatherbrown

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The Sunday Reset: The Ultimate Guide to Reclaim Your Week, Restore Your Health, and Make Time for... | Amazon (US)

Friends, I am so excited to finally introduce The Sunday Reset! 🤍

The Sunday Reset isn’t about doing more… it’s about creating simple rhythms that actually stick. Mind, body, and spirit aligned in a way that feels sustainable, not overwhelming.

If you’ve been craving change, this is your sign to start with The Sunday Reset ✨

#LTKfitnessgoals #LTKOver40 #LTKselfcare

Your Sunday Reset Starter Kit ✨
Everything you need to start building better habits from hydration + movement to sleep + daily routines.
These are the exact essentials that make the reset feel simple, doable, and sustainable.
Because the right tools = consistency. 🤍
Save this for your reset!

#LTKfitnessgoals #LTKmomlife #LTKselfcare

Hey friend! If you’ve been feeling stuck, overwhelmed, or just “off”… this is for you.
The Sunday Reset walks you through how to build healthy habits that support your energy, routines, and everyday life without extremes.
Think: better mornings, consistent habits, more peace, and a routine that actually works.
This isn’t a quick fix, it’s a lifestyle shift you can keep. 🤍
Tap to see what’s inside + why everyone’s starting here.

#LTKselfcare #LTKmomlife #LTKfitnessgoals

What surprised me most wasn't the number on the scale...

It was how I felt INCLUDING my body fat percentage going down and my lean muscle going up +
✨ Fewer cravings & less food noise
⚡️ More steady energy (without the afternoon crash)
💪 Better recovery after workouts
💦 Easier hydration for me and my boys!
🌿 Supporting my body naturally instead of forcing it

These aren't injections, and they're not stimulants.

They're naturally sourced wellness peptides designed to signal your body to do what it was created to do.

I've personally taken them every day since October 2024, and they've become part of my daily wellness routine alongside protein, movement, sleep, and healthy nutrition.

If you're curious how they work (or wondering where to start)...

💬 Comment INFO and I'll send you all the information + answer any questions 🤍

#SundayReset #HealthyByHeatherBrown Mind Body Spirit, Biblical Health, Millennial Mom

One of Satan's greatest strategies isn't always outright lies...it's twisting God's truth just enough to leave us confused.

Confused about our health.
Confused about our bodies.
Confused about what actually honors God.

The world has plenty to say about how you should eat, live, and care for your body.
But what if we've spent more time listening to culture than the Creator?😱

God never intended for us to live disconnected from the body He entrusted to us. He designed us to steward it with wisdom, freedom, and purpose.

If you're ready to connect the dots between your faith and your health, comment FINALE and I'll send you the final podcast episode where I share the heart behind what I talk about here with y'all all the time: being healthy in mind body and spirit through your intentional Sunday reset. 🤍

#SundayReset #HealthyByHeatherBrown Mind Body Spirit, Biblical Health, Millennial Mom

There are restocks...

And then there are "set an alarm because the last one disappeared in five hours" restocks. 😂🍉

HYDRATED Watermelon is officially coming back TODAY Wednesday, August 12 at 3 PM MT.

And if you missed it last time, you were definitely not alone.

This is one of those products that's become an easy yes in our house because getting everyone to drink enough water is one thing...

Getting them to actually WANT to drink it is another. 🙃

HYDRATED gives you electrolyte-powered support without turning your water into another sugary sports drink.

And WATERMELON tastes like summer.

Last time it sold out in five hours, so I'm not making any promises about how long it'll hang around this time.

If you want me to send you the link when it drops, comment WATERMELON 🍉 and I'll make sure you've got it.

The invisible load is real. 💭

And if you're feeling it right now, you're definitely not alone.

📱 Share this with another mom who gets it.

Because back-to-school isn't just backpacks, lunchboxes, and supply lists.
It's remembering spirit week.
Scheduling dentist appointments.
Signing permission slips.
Ordering cleats.
Managing carpools.
Meal planning.
Answering emails.
Keeping everyone alive.
And somehow remembering where everyone is supposed to be at all times. 😅

It's the mental tabs we never close.

One of the biggest things I've been working on lately is being more intentional with my attention.

I've started challenging myself to spend at least one hour every day completely off my phone around my boys so they can experience a mom who is fully present and not constantly multitasking.

And let me tell you...It's harder than I expected.

That's why I'm so passionate about creating healthy rhythms before life gets chaotic. The Sunday Reset was born from that exact need. Not because I wanted another checklist but because I needed a way to carry less mental clutter.

💛 COMMENT "RESET" and I'll send you exactly what you need to reduce the mental load & create healthier mental health rhythms that will truly change your life & your family's life!

#sundayreset #healthybyheatherbrown

Friendly reminder to tap out of the noise and focus on what you can control right now.

Not every headline needs your attention and not every update needs your energy.

That’s why the Sunday Reset matters. It creates space to step back, reset your focus, and walk into the week with intention instead of overwhelm.

Maybe today looks like:
☀️ A walk outside
❤️ Time with your family
🍽️ Meal prep
🙏 Prayer instead of scrolling

What’s one thing you’re focusing on today that you can control? Drop it below! Let’s give each other ideas!

Focusing on what you put INSIDE your mind, body, and spirit matters. I love these celery capsules from @KoyahLife. They're single ingredient capsules and 21x more concentrated! You get all the health benefits of celery without ever eating any! 😉

Comment CELERY for the Amazon link!

#sundayreset #healthybyheatherbrown #mindbodyspirit #biblicalhealth

🤣 Cheers to the back-to-school shuffle, spiritual rhythms, and showing up messy but faithful.

Because let's be honest... Some mornings look like peaceful devotionals, homemade breakfasts, and children reciting Scripture with angelic smiles.

And some mornings look like:

😅 Missing shoes
😅 Last-minute homework
😅 Granola bars in the mom-mobile
😅 Everyone running five minutes late

Both kinds of mornings can still honor God.

One of the biggest lessons I've learned is that discipleship doesn't always happen during perfectly planned moments.

Sometimes it happens in the carpool line. On the way to soccer practice. During school drop-off. In the small habits we repeat day after day.

That's why our family does a Buckle-Up Bible Verse Challenge every school year! Because if we're going to spend time in the car anyway, we might as well use those minutes to hide God's Word in our hearts. 💛

📖 Comment VERSE and I'll send you our Buckle-Up Bible Verse Challenge.

Share this reel and tag a mama friend who's trying to make mornings meaningful even when life feels a little chaotic.

Let's do this together. 💪🏼💛

#sundayreset #healthybyheatherbrown

Comment METHOD to get access to my money-saving, high protein meal planning method, step-by-step training video and a full month’s worth of recipes!

High-protein meal prep doesn’t have to be complicated. 🙌🏻

These are the simple, grab-and-go meals I keep on repeat because they save time, save money, help me hit my protein goals, and make healthy eating SO much easier during busy weeks.

Small Sunday prep = fewer Monday regrets. 😉

"Ohhh... the mom who dances on Instagram, has a podcast, and isn't afraid to give her opinion?" 😂

Yep. That's me. 🙋🏻‍♀️

(Innocent until proven guilty, though. 😎)

Real question...

When you see someone you know from social media out in the wild, do you say hi?

Or do you dodge, duck, dip, dive, and dodge? 😂

Because I absolutely LOVE when y'all come say hello. Seriously.

One of the coolest parts of this job is realizing that behind every DM, comment, story reply, podcast download, and email is a real person with a real story. And while social media is fun, there's something special about genuine connection.

In a world where we're more connected digitally than ever, so many women still feel lonely. That's one of the reasons I'm so passionate about creating spaces where we can have conversations that matter...

About faith.
About motherhood.
About health.
About marriage.
About raising kids.
About showing up as the women God created us to be.

Because healthy living was never meant to happen in isolation.

We need community.
We need encouragement.
We need people who remind us we're not alone.

And that's exactly what I pray this space does for YOU! If you ever see me at soccer, church, Target, the grocery store, an airport, or walking laps around a field... Please come say hi. 🤗 I mean it.

#sundayreset #healthybyheatherbrown #mindbodyspirit #millennialmom

What's one small way you've seen God's faithfulness recently?

Sometimes God's faithfulness looks like a hummingbird outside your window...

A perfectly timed text.📲

A verse you needed.

A stranger's encouragement.

A door opening you couldn't have opened yourself.

I've learned not to overlook the small reminders, because they often become the foundation of a much bigger testimony! I've had tears in my eyes so much recently just because of the little reminders that He sees me. What a big God we serve and how incredible that He takes the time to make us individually feel seen?!

Comment FINALE to tune into season 8 of Healthy by Heather Brown podcast finale to hear all this and more!

#mindbodyspirit #sundayreset #healthybyheatherbrown #healthymomlife #faithbasedwellness

It takes a village. ❤️

And sometimes it's the women God places around you that help carry you through the hardest seasons of motherhood.

The friend who answers the phone when you're overwhelmed.
The one who reminds you who you are when you've forgotten.
The one who drops off dinner, sends the text, says the prayer, or simply sits with you when life feels heavy.
Those friendships are gifts from God.

And the older I get, the more convinced I become that authentic community isn't just nice to have... It's essential.

One of the biggest lies modern motherhood tells us is that we're supposed to do everything ourselves. But God designed us for connection.

For encouragement.
For accountability.
For laughter.
For showing up for one another.

That's why relationships are such a big part of my Sunday Reset.

Because health isn't only about what you eat or how often you exercise. It's also about who you're doing life with.

👯‍♀️ Share this with the girl gang that has helped carry you through motherhood.

Comment DEVOTIONAL to get my free 5 day devo focused on reconnecting with God & reconnecting with others to build strong, Biblical community!

#sundayreset #healthybyheatherbrown #mindbodyspirit #healthymomlife #christianhealthcoach

Girl math says...If I never bought cigarettes, my daily natural peps are basically free. 😂💁🏻‍♀️

But the real reason I take them has nothing to do with girl math...

✨ More energy + helping lower my stress
💪 Better recovery & less soreness
🌿 Less food noise + targeting visceral fat
🔥 Support for a healthy metabolism

That's the transformation I'm after.

Because I'd rather invest in feeling well than pay the price of feeling exhausted, inflamed, and stuck.

Health OVER healthcare.

Comment INFO if you want to learn more.

#HealthyByHeatherBrown #MindBodySpirit #sundayreset

🎂 Happy birthday to our boys! Between a Top Golf ⛳️ party this week complete with @cookie_fix cake 🍪& a trip to Atlanta to see the @braves play; I’d say it was a pretty great end to summer! ☀️ We love you L&F! 💙💙

If your brain feels fried by 2 PM, this might be your sign to eat more protein. 🤍

One of the biggest shifts I've made for my energy, focus, mood, and patience as a mom?
Prioritizing protein at every meal.

Because what we eat doesn't just affect our bodies. It affects our minds, too.

When I'm under-fueled, everything feels harder.
Decision-making.
Patience.
Focus.
Self-control.
Showing up as the mom, wife, and woman God has called me to be.

That's why one of the foundational habits inside my Sunday Reset is making sure I have simple protein options ready before the week gets crazy. My goal is typically around 30 grams of protein per meal, plus easy add-ons throughout the day.

And on busy days?

I'm definitely not making gourmet meals. 😅

I'm reaching for EASY! Comment PROTEIN and I'll send my favorite protein essentials, including my go-to clean protein finds on Amazon. 🐟

Save this for the days when life feels chaotic and you need a reminder that healthy doesn't have to be complicated.

#sundayreset #healthybyheatherbrown #mealplanningmadeeasy #mindbodyspirit #healthymomlife

Girl, I'm a 40-year-old low-tox mom. 😅

My hobbies include:
✔️ Reading ingredient labels
✔️ Forgetting where I put my phone
✔️ Sitting in my red light mask while my kids call me "Scary Mommy"
✔️ Praying
✔️ Working my butt off
✔️ Listening to health podcasts
✔️ Avoiding artificial fragrances
✔️ Prioritizing date night
✔️ Spending an unreasonable amount of time trying to optimize my family without losing my mind

...and using Hungryroot to get healthy meals on the table without making dinner my entire personality. 😂🙌🏻

The goal isn't to do ALL the healthy things.
The goal is to create rhythms that actually work in real life.

That's why I love Hungryroot. It helps me simplify one of the biggest stressors for moms: figuring out what's for dinner every single night.

High-protein meals.
Quality ingredients.
Less decision fatigue.
Less takeout.
More margin.

And if you've been around here for any length of time, you know that's basically the whole point of my Sunday Reset. 💛

Healthy living gets a whole lot easier when you stop relying on willpower and start building systems.

Use my code HEATHERBROWN for 40% off your first Hungryroot box + a FREE gift with your first delivery (their BEST offer right now!).

#hungryroot #hungryrootpartner #SundayReset #HealthyByHeatherBrown #MealPlanningMadeEasy

Respectfully… moms are not living the same 24 hours as everyone else. 😆

If you're a part-time taxi driver for after-school sports,
juggling a full-time career,
trying to protect your marriage with date nights,
AND remembering the unhinged school project that somehow became your responsibility... 🤯
you don't need more decisions.

You need fewer.

One of the biggest lessons I've learned through the Sunday Reset is that decision fatigue is real.

The more things we can simplify ahead of time... meals, schedules, routines, outfits... the more energy we have left for what matters most!

#sundayreset #healthybyheatherbrown #mindbodyspirit #biblicalhealth #healthymomlife

Intermittent fasting doesn’t have to be extreme to be effective.
In The Sunday Reset, it’s all about creating structure with your eating habits in a way that supports your energy, digestion, and overall routine without feeling restrictive.
Small shifts, real consistency, lasting results.

#LTKmomlife #LTKfitnessgoals #LTKselfcare

Sometimes God doesn’t delay the calling… He prepares the person. 🥹 The delay or waiting or pruning season "in the wilderness" truly is for our good even when we don't feel it is at times.

For years, I thought I was waiting on the next open door but then the doors kept closing and I felt lost and confused. Looking back, I can see God was pruning me, refining me, and reshaping the message He had entrusted me to carry before I could get the answer He had initially put on my heart.

This reel is made up of real clips from one of the most emotional podcast episodes I’ve ever recorded...the finale where I finally share the full story of my preparation for entering into this next season.

If you’re in a season of waiting, wondering if God has forgotten the dream He placed on your heart, I hope this encourages you! This is for you friend and if He'll see me through the hard and the ugly, He'll meet you too!

Comment FINALE and I’ll send you the full episode. ✨

#mindbodyspirit #sundayreset #healthybyheatherbrown #healthymomlife #faithbasedwellness

RECIPE BELOW ⬇️

💬 Comment LUNCH and I'll send you my free 6 week guide to healthy lunches packed full of my favorite on-the-go meals! 🚗💨

My Easy Peasy Tuna Salad Recipe 🐟
▪️1 can tuna
▪️1 tablespoon mayo
▪️1 tablespoon Greek yogurt
▪️1 tablespoon mustard
▪️red onion
▪️pickled relish

If you're eating lunch in the car 2-3 times a week... you are definitely not alone. 😅

Between back-to-school activities, after-school sports starting up, appointments, and all the things, lunch can easily become an afterthought.

And that's usually when the drive-thru starts calling your name. 🙃

One of the biggest lessons I've learned over the years is that healthy eating gets a whole lot easier when you make decisions before you're hungry. 😉

That's why meal planning is the very first step of my Sunday Reset.

Because when lunch is already planned, packed, or prepped, there's less stress, fewer impulse decisions, and a much better chance you'll fuel your body in a way that helps you show up well for your family.

✨ Comment LUNCH and I'll send you my 6 week guide to healthy lunches!

#sundayreset #healthybyheatherbrown #mindbodyspirit #mealplanningmadeeasy #healthymomlife

God doesn't place a calling on your heart by accident.

Dancing in answered prayers today, overwhelmed by His faithfulness and so thankful His plans and His timing were always better than my own.

Over the last five years, this journey has included grief, loss, setbacks, waiting, and disappointments. Through it all, God has taught me one thing over and over again:

If He's not in it, I don't want it.

My life and my work are surrendered to His plan because there's no One I'd rather trust.

👉 Comment FINALE to hear the story of how God kept his promises and is working in my life right now!

#SundayReset #GodsFaithfulness #ChristianMom #FaithAndWellness #TrustGodsTiming

✨ Comment HEALTH and I'll send you what transformed my approach to health the simple framework that's helped me care for my mind, body, and spirit in a completely different way including the naturally sourced p*ps I take every day!

What if the problem isn't your lack of discipline?

What if you've just been given the wrong blueprint?

That was me. I kept trying harder... when what I actually needed was a completely different way of thinking about health.

The biggest shift happened when I stopped asking,
"What's wrong with my body?"

And started asking,
"How did God design it to work?"💥

That one question changed everything. Comment HEALTH and let's tackle these questions together!

🤫 I've been keeping a secret... because I was waiting for JUST the right moment & timing.

Today I finally get to share one of the biggest milestones of my life and what I believe God has been preparing me for all along.

And if you're not following yet... now is the time. I've been serving you guys online for 16 years now and...AND the best is still to come!✨

📣 Comment SECRET and I'll send you the full announcement! I can't wait to hear what y'all think!!! 🫶

#mindbodyspirit #sundayreset

🎉 THE BIG NEWS IS FINALLY HERE!!! 🎉

I've been keeping a secret for what feels like forever... and today I finally get to share it with you. 🥹💛

You're going to want to hear this. 👀

🎙️ I shared ALL the details on today's podcast episode.

Comment SECRET and I'll send you:
✨ the link to the episode
✨ all the details behind today's announcement
✨ and information on a hidden Amazon shopping spree gifting Easter egg tucked inside the episode that you definitely don't want to miss 👀🎁

I genuinely can't wait for you to hear this one.

I cannot believe we are finally getting to tell you this news! 💛

#sundayreset #healthybyheatherbrown #mindbodyspirit #biblicalhealth

Tomorrow I'm sharing one of the biggest biblical health shifts God has ever taught me. 🤭

What if one of the most overlooked sins in the Church is so common... we don't even see it?

We were never called to worship our bodies, but we were called to steward them.

Because we were made for so much more than just running the rat race!🏃‍♀️

How we eat.🥘
How we move.
How we rest.
How we manage stress.

It all matters, not because it earns our salvation, but because it reflects our stewardship.

📣Follow along because I think this conversation is one the Church desperately needs! More to come tomorrow! Audio: @jordansrubin who I have had on the podcast! It’s a good listen! 🎧

MAKE SURE you click FOLLOW 👏🏻 so I can DM you encouragement and stay in touch!

🤯 SOUND. ON.

Did you know food is mentioned in the Bible more than 1,200 times?

"So whether you eat or drink, or whatever you do, do it all for the glory of God." 1 Corinthians 10:31 🔥

That verse challenges me every time I read it.

Because suddenly health becomes about so much more than calories, the number on a scale, or fitting into a certain size.

It makes me ask:
Am I fueling my body in a way that helps me serve others well?
Am I moving my body with gratitude?
Am I speaking to myself the way God speaks to me?
Am I managing stress in a healthy way?
Am I creating rhythms that help me stay connected to Jesus?

The truth is, our spiritual health, physical health, and mental health are deeply connected.

When one side of the triangle struggles, the others often feel it too.

That's why every week during my Sunday Reset, I spend time caring for all three:
✨ Mind
✨ Body
✨ Spirit
Because I want to steward the life God has entrusted to me with intention.

Health isn't the goal. Faithfulness is.

If you're trying to honor God with your health and create rhythms that support your mind, body, and spirit, you're in the right place. 🤍

#sundayreset #christianmoms #mindbodyspirit #healthybyheatherbrown #biblicalwellness #christianhealthcoach

Comment INFO and I'll send you the natural p*ps I take each day!
POV: You stop thinking about food all day.

✨ Less food noise
⚡ More energy
💪 Better recovery
🔥 Healthy metabolism support
🌿 Healthy aging support

These naturally sourced peps have become one of my favorite wellness tools because they help me work with my body, not against it...literally pouring gasoline on the fire of my work, to make it work harder and better for me!

Comment INFO and I'll send you everything you need to know!

#mindbodyspirit #sundayreset #healthybyheatherbrown #healthymomlife

Used to feel embarrassed about this stuff… not anymore 😅

(Not sure if @esbrown85 & my boys agree 🤭)

1. I walk laps at soccer ⚽ instead of sitting + scrolling
2. I bring my own food everywhere (theme parks, games, events)
3. I eat before events so I’m not feral (protein shake 🧃 if needed)
4. Same breakfast + leftover lunch most days = fewer decisions
5. Frozen/pre-cut foods are a YES + tuna in my car with a fork = completely normal 🐟
6. I check menus ahead of time
7. Windows down for morning sunlight, even when it's cold ☀️
8. Box breathing when stress starts creeping in
9. Walks or squats after meals for blood sugar support
10. Steps 👟 + protein... destroying myself with workouts

🏆 BONUS: low squats throughout the day for hip mobility

A few years ago, I would've thought all of this was a little extreme.

Now I realize these aren't random habits. They're rhythms.

They're small ways of putting my rocks in first so I'm less reactive, less overwhelmed, and better able to show up for the people I love.

The truth is, most of health isn't built in the gym.

It's built in parking lots.
At soccer practice.
In your pantry.
On Sunday afternoons when you're planning the week ahead.
In the tiny decisions you make over and over again.

That's the heart behind The Sunday Reset.

Creating simple systems that reduce decision fatigue, support your mind, body, and spirit, and make healthy choices easier when life gets busy.

Because when hormones are shifting, kids are hungry, schedules are packed, and stress is high, willpower is a terrible strategy.

A good system will carry you much farther.

👉🏻 Consistency OVER perfection.

Comment PROTEIN if you want my favorite Sunday Reset protein essentials to keep on hand.

And if this made you laugh, nod, or feel slightly exposed... you're definitely my people. 🤍

#sundayreset #healthybyheatherbrown #mindbodyspirit #biblicalhealth #healthymomlife

If this audio struck a cord with you too, click follow and let's run this race together! 🙌

The goal? At the end of my life, being able to meet my maker and say “I used everything, every gift, every day, stewarded this body that you gave me. For your glory.”

I’m not achieving that perfectly, but I will have died trying!
One day, I want to hear, "Well done, good and faithful servant."

I'd love to hear what your mentality is around this and how you're showing it to your kids!

#sundayreset #healthybyheatherbrown #mindbodyspirit #biblicalwellness

Comment “BREAKFAST” & make sure you're following me to get the recipe! 👇🏼

One of the easiest ways to create calmer school mornings?

Stop deciding what everyone is eating at 6:45 AM. 😅

This make-ahead breakfast casserole has earned a permanent spot on our family's 10 Meal Master List because it's one of those no-fail recipes that works every single time.

✔️ High protein
✔️ Kid-approved
✔️ Made in one dish
✔️ Easy to prep ahead
✔️ Ready to grab on busy school mornings

One thing I talk about with my Sunday Reset is that healthy eating gets so much easier when you stop reinventing the wheel every week. Having a handful of meals your family already loves reduces decision fatigue and makes meal planning feel doable.

This casserole is one of those recipes for us. 🙌🏼

Comment BREAKFAST and I'll send the recipe straight to your DMs so you can prep it this weekend.

#TheSundayReset #healthybyheatherbrown #mindbodyspirit #healthymomlife

Spanx Black Friday sale is here! 50% off spanx faux leather leggings and 30% off some of my favorites like air essentials and their tennis skirts/ dresses

#LTKCyberWeek #LTKGiftGuide #LTKOver40