Save Yourself With Dr. Amy Shah

Dr. Amy Shah
  • 4.8 (134)
  • NUTRITION
  • UPDATED WEEKLY

Dr. Amy Shah is a double board-certified MD and Nutritionist who is always looking for ways we can "save ourselves." The real needle-mover of personal development is accepting the reality, no one is coming to save you. Don't panic, Dr. Amy believes everyone has the ability to single-handedly transform their own health, mindset, career and life. This podcast was created to equip you with the necessary tools for shifting your approach from helpless to hero.

  1. 18H AGO

    Ep 102 10 Science-Backed Wellness Secrets You’ve Never Heard Before

    Do you feel like you’re doing “everything right” but still missing something when it comes to your health, energy, or longevity? In this episode, I share 10 science-backed wellness secrets that shape your gut, brain, hormones, heart, and long-term health. I talk about why gut diversity matters more than perfection, how movement and nature act as medicine for your microbiome, why magnesium from food can slow brain aging, and MORE. Get ready to upgrade your health in ways you’ve never tried before. In this episode, you will learn: 00:00 How 30 different plant foods per week radically improve gut diversity. 04:30 Ways walking supports both gut health and brain growth. 06:00 Why magnesium intake can slow brain aging. 08:15 The heart-aging reversal effect of sprint-style workouts. 11:45 How social bonds lower inflammation, stress, and depression. 14:15 The health benefits of high-flavanol dark chocolate. 16:00 How stress during pregnancy can impact future generations. 18:00 Your gut health shapes your mood, hormones, and immune system. 19:15 Ways to train your brain to slow cognitive aging. 21:00 Why belief, faith, or meaning lowers stress and improves outcomes. 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

    25 min

  2. FEB 2

    Ep 101 The Head-to-Toe Reset for a Longer & Healthier Life

    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

    19 min

  3. JAN 26

    Ep 100 How Women Can Heal the Gut-Brain Connection, Improve Mood, & Rebuild Strength

    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

    45 min

  4. JAN 19

    Ep 99 The Daily Input–Output Formula for Boosted Energy, Mood & Hormone Balance

    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

    22 min

  5. JAN 12

    Ep 98 The Ultimate 7-Day Cortisol Reset for Women

    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

    28 min

  6. JAN 5

    Ep 97 Your Identity Is the Ceiling on Your Health and Success

    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

    12 min

  7. 12/29/2025

    Ep 96 How to Use Contrast Cold & Heat Therapy for Long-Term Health with Dr. Susanna Søberg

    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

    46 min

  8. 12/22/2025

    Ep 95 Testosterone, Hormones, and Midlife Sex with Dr. Kelly Casperson

    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

    44 min
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4.8
out of 5
134 Ratings

About

Dr. Amy Shah is a double board-certified MD and Nutritionist who is always looking for ways we can "save ourselves." The real needle-mover of personal development is accepting the reality, no one is coming to save you. Don't panic, Dr. Amy believes everyone has the ability to single-handedly transform their own health, mindset, career and life. This podcast was created to equip you with the necessary tools for shifting your approach from helpless to hero.

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