Save Yourself With Dr. Amy Shah

Have you noticed that the habits that worked in your 20s and 30s no longer work? In this episode, I talk about what every woman should know about navigating perimenopause, supporting hormones, and aging well after 40. I break down the lifestyle habits that can help improve energy, mood, sleep, metabolism, and gut health. Plus, I share why your 40s and 50s can become some of your healthiest and most confident years when you understand what your body truly needs. Get ready to learn the health shifts that can help you feel stronger, healthier, and more vibrant for years to come. Check out our Sponsors: AquaTru - Head to AquaTru.com now and get 20% off your purifier using promo code AMY. Prolon - Visit ProlonLife.com/DRAMY to claim your 15% discount and your bonus gift. OSEA - Get 10% off your first order sitewide with code AMY at OSEAMalibu.com. Shopify - Sign up for your $1 per month trial today at shopify.com/amy. FODZYME - Go to icaneatagain.com/amy for 30% off your first order. In this episode, you will learn: 00:00 Why perimenopause may begin years before menopause. 05:45 Early signs your hormones may be changing during your late 30s. 06:45 Why sleep becomes even more important as you age. 11:45 What changes in a woman's body during your 40s and 50s? 15:00 Lifestyle changes that can improve perimenopause symptoms and overall health. 17:15 The 30-30-3 framework for healthy aging and hormone support. 19:15 Foods that help reduce stress and nourish the gut microbiome. 21:30 Why morning sunlight is one of the most powerful longevity habits. 23:00 How strength training supports metabolism, mood, and bone health. 26:45 Why is sleep essential for healthy aging and hormone balance? 28:15 How can heat therapy support longevity, heart health, and brain function? 30:00 How to feel healthier, stronger, and more confident with age. Resources Get your copy of my book 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

Do you feel overwhelmed, exhausted, or like your body just isn’t responding the way it used to? In this episode, I share the 3 habits I’m personally focusing on right now to support hormones, improve sleep, regulate stress, and feel healthier from the inside out. I break down why morning sunlight can reset your mood, metabolism, and cortisol levels, how hidden nutrient deficiencies may be draining your body, and the mindset shift that’s changing the way I approach health, aging, and personal growth. Tune in to discover the daily habits that can help you feel stronger and more energized over the next year. Check out our Sponsors: AquaTru - Head to AquaTru.com now and get 20% off your purifier using promo code AMY. Prolon - Visit ProlonLife.com/DRAMY to claim your 15% discount and your bonus gift. OSEA - Get 10% off your first order sitewide with code AMY at OSEAMalibu.com. Shopify - Sign up for your $1 per month trial today at shopify.com/amy. Super - Go to super.com/rx to see how much you can save. In this episode, you will learn: 00:00 3 habits that can improve your health in the next 6 months. 04:45 The “sky before social” habit that improves sleep, mood & metabolism. 09:45 Why every woman should check for nutrient deficiencies. 12:30 The 30-30-3 nutrition framework for energy, gut health & longevity. 14:30 What are the benefits of fiber for women? 18:30 The mindset shift that makes healthy habits easier to maintain. 20:40 What I learned during the Hormone Havoc book launch. Resources Get your copy of my book 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

Can you reverse skin aging without damaging your skin or relying on invasive procedures? In this episode, I sit down with Lucy Goff, founder of LYMA, to break down the science behind one of the most talked-about beauty technologies right now. We talk about the difference between red light therapy and cold laser technology, what’s really happening beneath your skin as you age, and whether at-home devices can truly deliver long-term results. Lucy shares how this new category of laser works at the cellular level, what “longevity genes” mean for your skin, and why this approach is completely different from traditional treatments that rely on damage and repair. This episode is brought to you in collaboration with LYMA - Use code AMY10 to save on your LYMA Laser at http://us.lyma.life/ In this episode, you will learn: 00:00 What makes laser technology different from red light therapy? 03:15 How laser technology penetrates deeper layers of skin. 08:30 Is red light therapy worth it? 09:30 What happens to collagen and cells as you age? 14:00 How traditional lasers work vs. regenerative technology. 22:45 Which areas of the body respond best to treatment? 26:00 How in-office lasers compare to at-home devices. 32:00 What clinical research says about longevity benefits. 35:45 Can your skin cells actually act younger? 41:30 Why the US market is leading in wellness adoption. Resources Use code AMY10 for 10% off the LYMA Laser. Offer not valid on LYMA Laser PRO or subscriptions http://us.lyma.life/ Get your copy of my book 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 Lucy: @lucygoffy Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you overwhelmed by conflicting health advice and wondering what actually works for women in midlife? In this episode, I sit down with Dr. Sonal Haerter to talk about strategies for improving energy, metabolism, muscle health, and overall wellness. She breaks down the “exercise snacks”, protein habit, and her perspective about GLP-1 medications. Dr. Haerter also opens up about motherhood, identity shifts during midlife, friendships, social media pressure, and why perimenopause can actually become one of the most empowering phases of a woman’s life. Get ready to simplify your health habits and feel more confident in your next phase of life. Check out our Sponsors: Air Doctor - Head to AirDoctorPro.com and use promo code AMY to get UP TO $300 off today! Prolon - Visit ProlonLife.com/DRAMY to claim your 15% discount and your bonus gift. Quince - Head to Quince.com/DRSHAH for free shipping on your order and 365-day returns. OSEA - Get 10% off your first order sitewide with code AMY at OSEAMalibu.com In this episode, you will learn: 00:00 Meet Dr. Sonal Haerter, an internal medicine physician and obesity medicine expert. 04:15 The “exercise snacks” that improve metabolism in minutes. 09:30 The protein strategy Dr. Haerter uses to simplify healthy eating. 15:30 Easy high-protein meal ideas for busy women. 18:30 How to create a sustainable nutrition plan. 21:30 Dr. Haerter’s perspective on alcohol, balance, and social connection. 25:00 When do you take GLP medications? 27:45 What are the side effects women experience on GLP-1s? 28:45 Nutrition and hydration tips for women taking GLP-1 medications. 31:30 Why menopause should be seen as a “metabolic reset.” 38:45 The most common symptoms women struggle with in midlife. 40:30 How friendships, confidence, and identity shift during perimenopause. 48:30 The mindset shift that helps women stop comparing themselves online. Resources Get your copy of my book Hormone Havoc HERE - https://amymdwellness.com/book/hormone-havoc/ Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health! https://stan.store/fastingmd?fbclid=PAZXh0bgNhZW0CMTEAAaf89Fg17WSlno5zWVmPuytSWJN8VnBLE63RGWzYDM14dMjjLiTS1UdI8lH79A_aem_l0cltJdA6VkR-9t5tUOdPg Find more resources on our website - amymdwellness.com Watch on Youtube Follow Instagram: @dramyshah TikTok: @dramyshah Sonal: @drsonalhaerter Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you unknowingly setting yourself up for bone loss and muscle decline later in life? In this episode, Dr. Vonda Wright, an orthopedic surgeon, researcher, and author, breaks down the 4-part framework for staying strong, mobile, and independent as you age. We talk about why your “critical decade” (ages 35–45) sets the stage for the next 30 years, how to properly support muscle and bone health, and what most women are getting wrong when it comes to exercise and nutrition. Tune in to learn how to future-proof your body with the habits that matter most right now. Check out our Sponsors: Air Doctor - Head to AirDoctorPro.com and use promo code AMY to get UP TO $300 off today! Prolon - Visit ProlonLife.com/DRAMY to claim your 15% discount and your bonus gift. Quince - Head to Quince.com/DRSHAH for free shipping on your order and 365-day returns. OSEA - Get 10% off your first order sitewide with code AMY at OSEAMalibu.com In this episode, you will learn: 00:00 Meet Dr. Vonda Wright and what led her to write Unbreakable. 04:45 The biggest mindset and fitness mistakes women make. 08:30 What do you wish you knew before perimenopause? 10:45 Why sugar and energy balance impact long-term health. 18:30 The #1 misconception about aging. 24:00 How much protein do women actually need for strength and longevity? 31:45 What women MUST think about bone health in their 20s & 30s. 36:00 The “critical decade” that determines your strength, mobility, and longevity. 41:00 The 4-part formula for staying strong and capable. 47:30 A woman’s guide to aging. Resources Learn more about Dr. Vonda HERE Get your copy of Dr. Vonda’s “Unbreakable” HERE Get your copy of my book 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 Dr. Vonda Wright: @drvondawright Learn more about your ad choices. Visit megaphone.fm/adchoices

What health trends in 2026 are actually worth your time, and which should you ignore? In this episode, I break down the biggest wellness trends of 2026 and what matters for your health. I talk about gut health and GLP-1s, cortisol management, women’s health, and zone 2 cardio. More importantly, I share how consistent habits will always outperform complicated routines and extreme overhauls. Get ready to simplify your health and get better results. Check out our Sponsors: Shopify - Sign up for your $1 per month trial today at shopify.com/amy Aqua Tru - Go to AquaTru.com now for 20% off (your purifier) using promo code AMY. AquaTru even comes with a 30-day best-tasting water guarantee. OSEA - Get 10% off your first order sitewide with code AMY at OSEAMalibu.com In this episode, you will learn: 00:00 The biggest wellness trends in 2026. 04:15 What do GLP-1s mean for your metabolism and habits? 06:30 How habits like sleep and movement impact longevity. 08:00 Why women’s health is finally getting attention. 09:00 When is hormone therapy the right choice? 10:30 The benefits of creatine for women. 11:15 How to lower cortisol without overcomplicating your routine. 13:30 Why zone 2 cardio is one of the most effective workouts. 15:00 What is the problem with chasing every new health trend? 16:10 The 30-30-3 approach for gut and hormone health. Resources Get your copy of my book 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

Do you know what your body needs to stay strong as you get older? In this episode, I break down how to protect your health in every decade of your life. I talk about how to build strong bones and muscle in your 30s, how to handle hormone changes in your 40s, and how to stay energized in your 50s and 60s. I also share what changes in your body as you age and how to adjust your habits so you can always feel your best. Tune in to learn science-backed tips to feel your best for years to come. Check out our Sponsors: BodyHealth - Try my favorite Perfect Amino Pre Workout ⁠Here⁠. Shopify -Sign up for your $1per month trial today at shopify.com/amy OSEA - Get 10% off your first order sitewide with code AMY at OSEAMalibu.com Aqua Tru - Go to AquaTru.com now for 20% off (your purifier) using promo code AMY. AquaTru even comes with a 30-day best-tasting water guarantee. In this episode, you will learn: 00:00 What health span vs. lifespan really means for your life. 03:15 The 3 most important habits for every decade. 06:30 Why your 30s are critical for building bone and muscle. 09:30 The best nutrition approach for long-term health in your 30s. 12:30 What changes in your body during your 40s? 14:15 The "sprint" trick to keep your heart young. 17:00 Why are proactive health screenings essential in your 40s? 18:45 How to think about hormone therapy in your 50s. 20:00 How to reduce visceral fat and support metabolic health. 22:30 The 3 most important habits for your 60s and beyond. 24:15 How gut health and protein intake support healthy aging. 25:00 Lessons from long-living communities around the world. Resources Try my favorite Perfect Amino Pre Workout Here. Get a copy of my book 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

Do you want to stay relevant, focused, and mentally sharp in a world where AI is taking over more and more tasks? In this episode, I break down the 5 most important habits to improve your brain, your gut, and your overall health based on the science and strategies I share in my book, Hormone Havoc. I also share why your brain-gut connection is your greatest advantage in today’s fast-moving world and why strengthening it can help you make better decisions, reduce stress, and feel more in control of your life. Tune in for 5 ways to improve your health, focus, and energy. In this episode, you will learn: 00:00 Why AI cannot replicate the brain-gut connection. 06:15 How slowing down and being present improve decision-making. 08:15 Best food for planning to conceive in 3 to 6 months. 13:30 Why protein in the morning helps control hunger and support muscle. 14:45 How 30g of fiber supports your gut, hormones, and mood. 16:15 Why sunlight and vitamin D are essential for energy and sleep. 17:15 How one intense workout supports heart health and longevity. 18:15 How alcohol impacts your brain, gut, and long-term health. 20:00 The habit you can start today for immediate results. 21:45 How I rebuilt my health after burnout. Resources Get a copy of my book 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

Have you ever wondered if there’s a supplement that could support your brain, heart, skin, joints, and longevity all at once? In this episode, I sit down with Dave Watumull, co-founder and CEO of AX3 Life, to talk about astaxanthin, a marine antioxidant that researchers have been studying for decades for its ability to support cellular health and reduce inflammation. Dave shares how astaxanthin works at the cellular level to protect your mitochondria, reduce oxidative stress, and support healthy aging. We also dive into the growing research behind this compound, including its potential benefits for cardiovascular health, endurance, cognitive performance, and overall wellness. Tune in to learn how astaxanthin can support your health and longevity. In this episode, you will learn: 00:00 Meet Dave Watumull, co-founder and CEO of AX3 Life. 02:45 What is astaxanthin? 05:00 How a marine antioxidant became a focus of 25+ years of research. 08:00 How astaxanthin supports healthspan, mobility, and cognitive function as you age. 10:45 Why diet alone may not provide enough astaxanthin for therapeutic benefits. 17:00 What the scientific research says about astaxanthin and longevity. 21:45 How much astaxanthin should you take every day? 27:15 How astaxanthin protects your cells and reduces oxidative stress. 34:45 What makes astaxanthin different from other antioxidants like vitamin C or vitamin E? 40:30 How scientists discovered astaxanthin benefits through animal and human studies. 43:45 How long to take astaxanthin before expecting results. 47:30 Where to find high-quality astaxanthin and how to start using it. Resources Visit http://ax3.life and use code AMYMD for 20% off your first order of AX3® Bio-Pure Astaxanthin 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 Follow AX3 Life: ⁠@ax3.life⁠ Follow Dave Watumull: ⁠@davewatumull⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you doing everything right for your health but still feeling tired, inflamed, or confused about what your body actually needs? In this episode, I sit down with tech entrepreneur and PHI Health founder Kirk Ouimet to talk about how nutrition, gut health, and AI are converging to reshape the future of medicine. We break down the 30-30-3 method to support metabolism and strengthen long-term health, how your gut microbiome directly impacts mood and immunity, and why modern lifestyles may be working against your biology. We also dive into how AI could transform preventive care by helping you understand your unique biology through genetics, lifestyle data, and real-time feedback. Get ready to rethink how food data and innovation can work together to extend not just lifespan but healthspan. In this episode, you will learn: 00:00 Meet Kirk Ouimet, Founder & CEO of PHI Health. 06:00 How nutrition was historically separated from modern medicine. 08:15 How food directly impacts gut health, hormones, and brain function. 12:00 The 30 grams of protein rule in the morning to improve mood and focus. 15:30 Should you skip breakfast or eat earlier in the day? 19:45 How fiber transforms gut health, hormones, and inflammation. 24:30 What do antibiotics and alcohol do to your microbiome? 28:30 How the gut communicates with the brain through multiple pathways. 32:30 What fecal transplant research shows about behavior and mood. 38:15 How systems and habits make healthy nutrition sustainable. 40:15 What is perimenopause? 42:45 Why hormone changes affect sleep, brain fog, joints, and metabolism. 46:00 Can you replace hormones? 51:15 What are the nutrient deficiencies during perimenopause? 53:00 Kirk’s journey from Snapchat entrepreneur to health innovator. 01:01:00 How personalized vitamin timing may improve absorption. 01:06:30 How social media algorithms impact your mental health. 01:08:00 What is PHI Health? 01:15:30 The future of supplements, longevity, and personalized nutrition. 01:20:15 Will AI become better than doctors? 01:23:15 How AI provided emotional support after a medical crisis. 01:30:00 What are AI hallucinations? 01:36:45 How AI will empower doctors and personalize your health record. 01:39:00 Where to learn more about Phi Health and Stack. Resources Learn more about Phi Health and Stack HERE 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 Kirk IG: @kirkouimet Kirk LinkedIn: @kirkouimet Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you feel like aging suddenly accelerated? Like another birthday passes and suddenly you’re older, more tired, and your body is breaking down? In this episode, I sit down with Dr. Pablo Prichard to break down the core drivers of biological aging and what you can do to slow them down before they spiral out of control. We talk about the “Wheel of Aging” framework, why aging isn’t about time, and how mitochondrial dysfunction, DNA damage, and hormone and gut imbalances create the visible “macro damage” we associate with getting older. Get ready to understand aging from the inside out. In this episode, you will learn: 00:00 Why time has nothing to do with aging. 06:30 What surgeons see inside the body that reveals true biological age. 12:30 What is the “Wheel of Aging?” 15:15 How oxidative stress accelerates aging. 20:00 How misfolded proteins and stem cell exhaustion lead to visible aging. 22:30 How do senescent “zombie” cells spread dysfunction? 28:00 The lifestyle insults that override your body’s repair systems. 31:00 What firefighters taught us about toxins, stress, and accelerated aging. 34:00 Can you slow aging? Resources Support lean muscle, recovery, and strength with Perfect Amino. Get 20% off your first order with code DRCHAT20 HERE Get your copy of my book Hormone Havoc HERE Learn more about Dr. Pablo Prichard and his longevity work HERE Get your FREE Guide to “The Basics” HERE - 6 things you should be doing Find more resources on our website - amymdwellness.com Watch on Youtube Follow Instagram: @dramyshah TikTok: @dramyshah Dr. Pablo Instagram: @drpablosurgery Dr. Pablo LinkedIn: @​​pabloprichard Learn more about your ad choices. Visit megaphone.fm/adchoices

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

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