Advertise on podcast: Save Yourself With Dr. Amy Shah

Do you ever feel overwhelmed by all the longevity advice out there? In this episode, I share my head-to-toe longevity blueprint based on the science behind how your brain, heart, muscles, gut, and metabolism age and how you can reverse that process with simple daily habits. I talk about how novelty keeps your brain young, why stress can literally shrink your brain, how one weekly sprint can make your heart look 20 years younger, and why fiber may be the most powerful life-lengthening food you’re not eating enough of. Get ready to create a longevity lifestyle you can easily sustain. In this episode, you will learn: 00:00 How novel experiences protect your brain and slow cognitive decline. 03:30 The 4 nutrients that keep your brain young. 06:15 Why do you have to manage your cortisol? 07:00 The heart habit that can reverse aging by up to 20 years. 09:15 Why Mediterranean-style eating is a longevity hack. 10:45 The movements that protect your bones and prevent frailty. 11:45 Why your gut is your “first brain.” 12:45 The easiest probiotic foods to add this week. 13:30 How circadian rhythm controls your metabolism and energy. 14:00 Why waking and sleeping at the same time is a metabolic superpower. 17:00 The only supplements with real longevity data behind them. Resources Pre-Order my book Hormone Havoc HERE Sign up for my newsletter HERE Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you feel stuck in low energy, brain fog, or mood swings and wonder if it’s “just hormones” or “just stress”? In this episode, I share the science behind the gut–brain connection and how changing your gut can change your mood, motivation, and mental clarity. I break down how your microbiome communicates with your brain through nerves, hormones, immune signals, and neurotransmitters, and why food, movement, and sunlight are the foundation of emotional well-being. Get ready to rebuild your mood, your body, and your future from the inside out. In this episode, you will learn: 00:00 How your gut controls your mood, cravings, and energy. 03:45 The 4 ways your microbiome talks to your brain. 05:15 The habits that rewire your gut-brain connection. 08:30 What is the #1 mood food? 13:15 The 4-step protocol to restart your gut microbiome. 16:30 Why women in midlife are especially sensitive to gut imbalance. 21:30 The “Base Camp” principle for health you can’t skip. 25:00 The myths about women’s training and hormone-based workouts. 30:00 How to future-proof your body against aging and injury. 32:45 Should you stop training because of your cycle? 35:30 Is it bad for women to exercise fasted? 39:00 Why you should stop "demonizing" low-intensity cardio. 41:00 Who creatine is really for. 43:00 Why building muscle is essential for women as they age. Resources Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever felt like you’re doing all the “right” things but still feel exhausted or disconnected? In this episode, I break down one of the concepts from my new book, Hormone Havoc, about the idea that your inputs determine your outputs. I share the exact nutrition and lifestyle shifts that transformed my own life, including how gut health directly impacts estrogen balance, why the 30-30-3 framework works so quickly, and the vitamin most women are unknowingly deficient in. Tune in to learn how small input changes can lead to massive life transformations. In this episode, you will learn: 00:00 Why changing your inputs changes your entire life. 03:30 How nutrition improves your brain, clarity, and purpose. 06:00 The gut-hormone connection you need to know about. 07:00 Probiotic foods that support estrogen balance. 08:00 The 30-30-3 framework to reset your gut in 3 days. 10:30 Why are most women vitamin D deficient? 12:15 Daily inputs that boost motivation and longevity. 16:00 My morning visualization routine for mental clarity. 17:30 Why high-intensity mornings spike cortisol. Resources Pre-Order my book Hormone Havoc HERE - https://amymdwellness.com/pages/books Sign up for my newsletter HERE - https://amymdwellness.com/pages/newsletter Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you exhausted, overwhelmed, or doing “all the right things” but still feeling depleted? In this episode, I share my 7-day cortisol reset designed specifically for women. This is the same protocol I’ve used personally and with thousands of clients to calm stress hormones, improve sleep, and restore energy without extreme changes. I break down exactly how to reset your stress hormones using simple, science-backed habits like adjusting caffeine, choosing rejuvenating movement, using natural calming remedies, improving sleep, nourishing your body, spending time in nature, and incorporating heat therapy. Plus, I share why short resets actually work and how you can use this protocol anytime you feel burned out or overwhelmed. Get ready to reset your nervous system, reclaim your clarity, and step back into your most energized self. In this episode, you will learn: 00:00 How exercise can literally make your heart 20 years younger. 03:00 How to safely cut caffeine without headaches. 05:45 The best workouts for lowering cortisol (and what to avoid). 08:45 Natural supplements that calm your nervous system. 12:30 How adding just 20 minutes of sleep changes your hormones. 16:15 Foods that lower stress and stabilize your mood. 19:45 Why 10 minutes in nature drops cortisol instantly. 24:00 How does heat therapy work for hormone balance and longevity? 27:30 How often to repeat this reset for long-term results. Resources Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever felt like you’re doing all the “right” things but still feel stuck, exhausted, or disconnected from your potential? In this episode, I share the identity shift that completely changed the way I approach my work, my health, and my life. I talk about why women have never been given true science-backed nutrition and lifestyle frameworks, how being “busy and numb” keeps us trapped in survival mode, and why real transformation starts from the inside out. Get ready to rethink who you believe you are, who you’re becoming, and how to raise your internal set point for health, confidence, and impact as you head into a new year. In this episode, you will learn: 00:00 Why do women lack clear nutrition and lifestyle guidance? 03:30 How women’s health has been historically excluded from research. 04:15 The 30-30-3 nutrition framework and why it matters in midlife. 05:00 How identity acts like a set point that keeps you stuck. 07:00 Why growth often triggers self-sabotage and resistance. 09:30 Tips to support a new identity through food, sleep, and habits. Resources Pre-Order my book Hormone Havoc HERE Sign up for my newsletter HERE Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Learn more about your ad choices. Visit megaphone.fm/adchoices

Cold plunging and sauna use are everywhere right now, but most people are doing them without understanding the science behind why they work or when to use them. In this episode, I sit down with Dr. Susanna Søberg to break down research-backed ways to use cold and heat therapy for stress resilience, metabolism, sleep, and long-term health. We talk about the Søberg Principle, why ending on cold matters, how women should approach cold exposure differently throughout their cycle, and why you don’t need extreme temperatures or long plunges to get results. We also debunk common myths around cold plunging for women, muscle building, and hormone health, and how many minutes per week can make a meaningful impact. Get ready to start using temperature as a tool for long-term health. In this episode, you will learn: 00:00 What is the Søberg Principle? 05:15 Why longer cold plunges don’t mean more benefits. 11:00 Which one is better for you: cold therapy or heat therapy? 13:45 Why women are not “too fragile” for cold exposure. 17:30 How women should adjust cold exposure based on their cycle. 21:15 Top 3 benefits of cold plunging. 24:30 Does cold plunging after workouts hurt muscle gains? 27:30 How often and how long you actually need cold exposure. 35:15 How many minutes a week is enough to see benefits? 37:00 Why dunking your head in cold water is unnecessary and risky. 42:30 Cold therapy benefits for perimenopause and menopause. 44:00 Ways to get cold exposure without a plunge. Resources Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Dr. Susanna Søberg IG: @susanna_soeberg Learn more about your ad choices. Visit megaphone.fm/adchoices

Testosterone, menopause, and women’s sexual health are still surrounded by confusion, fear, and outdated information. In this episode, I sit down with Dr. Kelly Casperson, board-certified urologic surgeon and founder of the Casperson Clinic, to break down what women actually need to know about hormones, intimacy, and midlife health. We talk about why testosterone is not a “male hormone,” how hormonal changes affect the vulva, pelvic floor, and libido, and why so many women are under-treated or misinformed. Dr. Casperson shares what’s changed in hormone therapy research, why vaginal estrogen is one of the safest tools available, and how to approach testosterone safely without wrecking your body. Get ready to understand your hormones, protect your health, and make confident decisions about your body. In this episode, you will learn: 00:00 What happens to vulvar and pelvic tissue as hormones decline. 06:45 How hormone therapy research has been misrepresented for years. 11:30 Does vaginal estrogen help with pelvic floor laxity? 15:45 What women actually need to protect bladder, sexual, and vaginal health. 20:00 How Dr. Casperson became an advocate for women’s sexual health. 25:30 How testosterone supports women’s energy, mood, and vitality. 31:30 The most essential approach when using testosterone. 35:30 Safer first-line options for testosterone therapy. 39:30 Two most powerful tools in women’s health. Resources Use code DRSHAH20 for 20% off your first order of Body Health Perfect Amino HERE Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Dr. Kelly: @kellycaspersonmd Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you still letting the scale decide if you’re “doing it right” with your health? In this episode, I sit down with legendary health leader JJ Virgin to talk about why traditional weight loss is failing women, especially in their 40s and beyond. We dive into why weight is the wrong metric, how GLP-1s have exposed a hidden muscle-loss epidemic, and more. She shares her core supplement stack, and the mindset and routines that have allowed her to build multiple 7–8 figure businesses without sacrificing her health. Get ready to stop shrinking yourself, start building muscle, and step into a stronger body and bigger life at every age. In this episode, you will learn: 00:00 What is the biggest mistake that people make in the fitness and wellness industry? 05:15 JJ Virgin’s daily longevity stack. 12:30 How urolithin A, senolytics, and NAD support joints, recovery, and aging. 15:00 What’s your take on testosterone and progesterone for women? 18:30 How to use melatonin, 5-HTP, GABA, and an Oura ring to support sleep and recovery. 23:45 Why NEAT (non-exercise movement) and 10K steps are non-negotiable for longevity. 28:45 The one trait every successful entrepreneur shares (and it’s not talent). 31:15 The three mindset rituals JJ uses when she feels stuck or overwhelmed. 35:00 The body composition upgrade that fixes your metabolism, mental health, and energy. Resources Visit JJ Virgin’s Website & Programs HERE Learn more about the Protein First Challenge HERE Listen to JJ Virgin Podcast – Well Beyond 40 HERE Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah JJ Virgin: @jj.virgin Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you confused by detox trends, coffee enemas, and all the conflicting gut health advice online? In this episode, I sit down with my very own little brother and double board-certified gastroenterologist, Dr. Ashil Gosalia, to break down what actually supports your gut, liver, and metabolism and what can quietly sabotage your health. We talk about the truth behind detoxing, why fiber is the real hero for your microbiome, and how ultra-processed foods disrupt your gut more than any toxin ever could. We also dive into hot topics like GLP-1 medications, seed oils, protein bars, fermented foods, and MORE. Get ready to simplify your gut health routine and build a sustainable foundation for digestion, energy, and metabolic health that actually works. In this episode, you will learn: 00:00 What’s your take on GLP-1 meds, weight loss, and long-term gut side effects? 06:30 The “dirty gut” myth, coffee enemas, and why some detox trends harm your colon. 09:30 How to naturally detox your body. 12:00 Dr. Ashil Gosalia's top tips for healthy living. 17:30 Smart supplement strategies for vegetarians. 21:30 Family-friendly dinner systems that support gut and metabolic health. 26:00 Why carnivore diets and ultra high-fat trends worry gastroenterologists. 30:30 What is the easiest way to increase fiber? 33:15 Everyday fermented foods that naturally support your microbiome. Resources Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Dr. Ashil Gosalia: @gutbustermd Learn more about your ad choices. Visit megaphone.fm/adchoices

Are GLP-1s the future of metabolic health? In this episode, I sit down with board-certified endocrinologist and obesity medicine specialist Dr. Rocio Salas-Whalen to talk about the benefits of GLP-1 medications, how they intersect with perimenopause and menopause, and why “just eat less and move more” is outdated advice for so many women. We also dive into hormone therapy, body recomposition, the reality of access and cost, and what the next generation of weight loss drugs will look like. Tune in to understand the truth behind GLP-1s so you can make informed choices for your body. This episode is brought to you in partnership with Body Health. In this episode, you will learn: 00:00 Meet Dr. Rocio Salas-Whalen, Endocrinologist and Obesity Medicine specialist. 04:15 What are the biggest misconceptions about GLP-1s? 07:15 How perimenopause rewires body composition, metabolism, and fat storage. 10:45 Why nothing works without sleeping. 17:00 GLP-1 or hormone therapy first? 21:30 How important immigrant physicians are to U.S. healthcare. 28:00 The book that distills Dr. Whalen’s 15+ years of clinical experience. 31:00 The psychological side of weight loss no one prepares you for. 34:45 The next generation of GLP-1 medications and what they’ll change. 37:15 Why GLP-1 medications may reshape the future of chronic disease. 41:00 How pricing, insurance, and accessibility are shifting for patients. Resources Use code DRSHAH20 for 20% off your first order of Body Health Perfect Amino HERE Get your copy of Dr. Whalen’s book Weightless HERE Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Rocio: @drsalaswhalen Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you eating high-protein but still feel tired, moody, or bloated? In this episode, I sit down with Dr. Tim Spector to talk about why gut diversity and food quality matter more than macros alone. We dive into how to build a microbiome-friendly breakfast, an easy way to approach time-restricted eating, and the truth about fermented foods, fiber, and “gut-healthy” sodas. Dr. Spector also breaks down how 30 plants a week + 3 fermented foods a day can boost your mood, balance blood sugar, and supercharge your immune system. Get ready to rethink what a healthy plate really looks like and rebuild your gut from the inside out. HIGHLIGHTS 00:00 Breakfast mistakes that drain your mood and metabolism. 06:00 How to practice flexible fasting without losing energy. 10:30 The “2-hour rule” before bed for better digestion and sleep. 17:00 What do you think about gut-healthy products? 20:45 How to easily hit 30 different plants per week. 23:30 Travel-friendly tips for adding fermented foods anywhere. 27:00 The 3-5 fermented foods a day that boost your energy and mood. 32:15 Why is fermented alcohol not healthy? 34:00 What matters most among prebiotics, probiotics, and postbiotics? 36:45 Why protein alone won’t fix your energy or gut issues. RESOURCES + LINKS Learn more about Dr. Tim Spector and his research HERE Try the ZOE Health App for personalized nutrition insights HERE Listen to the ZOE Science & Nutrition Podcast HERE Explore The Daily 30 and ZOE’s prebiotic whole food blend HERE Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com FOLLOW Instagram: @dramyshah TikTok: @dramyshah Dr. Spector: @tim.spector Learn more about your ad choices. Visit megaphone.fm/adchoices

If your body feels like it changed the rules in midlife, you’re not imagining it. In this Menopause Awareness Month episode, I sit down with WeightWatchers Chief Medical Officer Dr. Kim Boyd to dive into what’s really happening to women’s bodies in perimenopause and menopause. We talk about why “same food, same workouts, different results” is real, how to protect muscle and bone, and when (and if) you should consider HRT, testosterone, or GLP-1s. Dr. Boyd also breaks down the myths behind the WHI study, shares a smarter way to approach weight and hormones, and gives simple nutrition foundations every woman can use to support long-term vitality. Get ready to stop guessing and build a science-backed midlife plan that actually works. In this episode, you will learn: 00:00 Meet Dr. Kim Boyd, Chief Medical Officer for WeightWatchers. 05:30 What’s new at WeightWatchers? 10:00 The future of anti-obesity medications and what’s changing in access. 15:15 How common is a weight issue in menopause? 17:00 What really accelerates during menopause? 22:45 The truth behind the WHI study and how the narrative is changing. 26:45 Which hormone therapy helps most? 29:00 How to eat for energy + why ultra-processed foods disrupt hormones. 31:30 Why women should wait for better data about peptides. 34:00 How to personalize your midlife health strategy with science. Resources Learn more about WeightWatchers HERE Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Dr. Kim Boyd: @kimboydmd Learn more about your ad choices. Visit megaphone.fm/adchoices

This Menopause Awareness Month, I’m bringing back our most downloaded episode ever because it changed so many of your lives. In this episode, I share the 10 science-backed habits I use with patients and in my life to steady hormones through perimenopause, menopause, and postpartum. I break down how walking can grow your brain, why many women in hormonal transition need more than 8 hours of sleep, and how to use the 30–33 method to support mood, metabolism, and muscle. Tune in to build your hormone-smart routine, one walk, one plate, one night of sleep at a time. In this episode, you will learn: 00:00 10 habits to rebuild your energy, sleep, and hormones. 05:00 How one hour of nature time resets your hormones and lowers stress. 07:00 Why walking is the #1 thing you can do for your health. 11:45 Why rest is really hormone repair in disguise. 14:30 How to build muscle, bone, and confidence at any age. 17:45 The mindset shift that calms cortisol and rewires your hormones. 22:45 What your social circle says about your microbiome. 26:00 What is the 30-33 diet? 28:15 The “cooled carbs” strategy that feeds your good bacteria.  31:45 A food framework that quietly rebalances your hormones. 35:00 The one choice that will transform your sleep, skin, and stress response. Resources Learn more about the Her Wellness supplement line by Metagenics HERE  Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Learn more about your ad choices. Visit megaphone.fm/adchoices

We’ve been talking about menopause all wrong and it’s time to change that. In this episode, I breakdown the three biggest mistakes women (and doctors) are making around menopause and perimenopause. I talk about the overlooked connection between gut health and hormones, and unpack the truth about nutrition, supplements, and hormone therapy. I also share the science-backed framework every woman needs to feel strong, energized, and in control through every stage of perimenopause, menopause, and beyond. Get ready to learn her MODERN formula and how to use the “30-33” method to optimize your gut, balance your hormones, and thrive. In this episode, you will learn: 00:00 The biggest issues with how America treats perimenopause and menopause. 03:30 The MODERN method for women’s energy, mood, and hormone balance. 04:45 Why hormone therapy alone isn’t the whole solution. 07:00 Three critical gaps in women’s healthcare during perimenopause and menopause. 10:00 How do you build a daily foundation for long-term vitality? Resources Pre-order your copy of Hormone Havoc HERE Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Follow Instagram: @dramyshah TikTok: @dramyshah Learn more about your ad choices. Visit megaphone.fm/adchoices

We know sleep is important, but what if we’ve been missing a huge piece of the puzzle, especially when it comes to women? In this episode, I’m joined by Dr. Nicole Moyen, Senior Director of Science and Clinical Research at Eight Sleep, to dive deep into the science of sleep, temperature, hormones, and why women experience sleep differently than men. We talk about the hormonal shifts of perimenopause, pregnancy, and postpartum, how sleep tracking and thermal regulation transform your recovery, and more. She also shares the best strategies for improving deep sleep, what to do if you wake up at 3 AM, and how women can stop feeling guilty about needing more rest. Tune in to learn how to future-proof your health one night at a time. In this episode, you will learn: 00:00 Meet Dr. Nicole Moyen, Director of Science & Clinical Research at Eight Sleep. 07:00 What is the Eight Sleep Pod? 10:45 Tips to have a deep sleep. 14:30 How sleep differs between women and men. 19:30 The one mistake you make after waking up in the middle of the night. 21:30 How women’s sleep patterns differ across life stages (pregnancy, perimenopause, and menopause). 26:00 How one night of poor sleep can disrupt your heart rate, HRV, and stress markers. 29:45 What the data says about melatonin, GABA, valerian, and more. Resources Learn more about Eight Sleep HERE! Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! Find more resources on our website - amymdwellness.com Watch on Youtube  Go to eightsleep.com/amymd and use code "AMYMD" for $350 off the Pod. Follow Instagram: @dramyshah TikTok: @dramyshah Dr. Nicole Moyen LinkedIn: @nicolemoyen Learn more about your ad choices. Visit megaphone.fm/adchoices