Ep 73 Exercise and Nutrition for Women: Facts vs. Social Media Trends with Dr. Lauren Colenso-Semple
Women’s bodies are complex—so why is so much fitness advice one-size-fits-all?
In this episode of Save Yourself, Dr. Amy Shah sits down with Dr. Lauren Colenso-Semple, a leading researcher and expert in female physiology and sports nutrition, to unpack some of the most hyped (and misunderstood) trends in women’s fitness—especially during perimenopause and menopause.
Together, they challenge the myths and trends of social media that are dominating the wellness space. From fasted workouts and menstrual cycle syncing, to creatine, weighted vests, and rucking. Dr. Lauren breaks it down with clarity and evidence to help you understand what actually works.
Whether you’ve felt confused, frustrated, or overwhelmed by all the conflicting advice out there—this conversation will leave you more informed, more confident, and more inspired.
Episode Highlights
00:00 Welcome Dr. Lauren
05:34 Period Workout: Personalized Approach
06:42 Fasted Exercise: Effective or Not?
15:47 Prioritize Challenging Over Heavy
17:29 "Pilates Limits Long-Term Muscle Growth"
20:51 Weighted Vests: Overhyped?
26:25 Creatine: Benefits and Marketing Myths
28:46 Creatine Misconceptions and Marketing
32:26 "Diet Discipline Over Quick Fixes"
33:45 Exploiting Vulnerable Menopausal Women
39:26 Hormone Therapy Myths and Realities
41:25 "Embracing Nuanced Conversations Indoors"
More from Dr. Lauren:
Instagram
MASS Research Review
Front Page Fitness Podcast
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Ep 72: Permission to Be Messy: Alli Webb on Owning Your Story
What's the secret to turning life’s messiest moments into unstoppable momentum?
In this episode of Save Yourself, Dr. Amy Shah sits down with the unstoppable Alli Webb—Drybar founder, NYT bestselling author, and unapologetic champion of women in business—for a raw and refreshing conversation about the highs, lows, and everything in between.
They talk candidly about the pressure of performing online, how authenticity became Alli’s superpower, and why her new ventures—Messy Collective and Messy, her haircare line launching at Sephora—are about more than just business. This episode is equal parts inspiring and grounding, perfect for anyone navigating entrepreneurship, reinvention, or simply trying to stay sane in a curated world.
Tune in for an unfiltered discussion on scaling a business, safeguarding your sanity, and redefining success on your own terms.
Episode Highlights
00:00 Welcome Alli Webb
06:07 Entrepreneurial Success and Struggles
07:11 Embracing Transparency
10:29 "Relatable Life Struggles"
15:28 Peptides' Popularity Among Women
16:52 Embracing Change: Navigating Life's Ups and Downs
20:59 "Managing Triggers Through Self-Awareness"
24:07 Heartbreak: Grieving a Silent Loss
28:00 "Women Emerging in Leadership Roles"
32:15 From Messy Persona to Hair Passion
35:54 Embrace Natural Waves Haircare
36:53 "Mantra-Infused Haircare Serum"
40:35 Founder Advice Series
More from Alli Webb:
Instagram
Messy by Alli Webb
USE CODE “DRAMY20”!
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Ep 71: Break the Burnout Cycle
Ever felt like you were falling apart while the world expected you to hold it all together? In this raw and revealing solo episode of Save Yourself, Dr. Amy shares a deeply personal story she’s never told before—from her grueling days as a medical resident in Boston, to a moment of physical injury, emotional burnout, and the crushing weight of unsupportive leadership.
But this isn’t just a story of struggle—it’s a story of strength. Dr. Amy takes us behind the scenes of that intense chapter, reflecting on what she wishes her younger self knew, and the powerful mindset shifts that helped her rebuild. You’ll also get practical tools for preventing burnout, protecting your energy, and finding healing through small but powerful lifestyle changes like sunlight, movement, community, and food.
By the end, you’ll walk away with a toolkit for resilience—and a reminder that you can rewrite your story, no matter how tough the chapter you’re in.
Episode Highlights
00:00 "Lessons from Medical Residency Journey"
06:12 "Post-Call Nap and Tennis Plans"
07:16 Post-Call Sleep Struggles
11:07 ER Visit: Misunderstood Injuries
16:29 Devastating Feedback from Supervisor
18:03 A Year of Unjust Turmoil
23:12 Navigating Depression and Personal Truths
24:55 Reset and Focus on Basics
29:31 "Change Input, Change Output"
31:31 "Embrace Change for Better Life"
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Ep 70: Dr. Howard Hu - The Silent Health Crisis No One’s Talking About
What’s really in your water, food, and air? In this eye-opening episode, Dr. Amy Shah sits down with her former mentor and world-renowned public health expert, Dr. Howard Hu, to unpack the hidden dangers in our environment that most people overlook.
With a storied career at Harvard, the University of Michigan, and now USC, Dr. Hu has spent decades at the forefront of environmental health research. Together, he and Dr. Shah explore hot-button topics like the link between fluoride and childhood IQ, how heavy metals like lead seep into our daily lives, and what the latest science really says about long Covid and multiple chemical sensitivity.
Dr. Hu also opens up about his personal journey through academia, the challenges of scientific controversy, and the real-world advice he gives to families trying to make safer choices. Whether you’re a parent, a health advocate, or just want to better understand how science shapes the world around you, this is a powerful, must-hear conversation.
Episode Highlights
00:00 Fluoride's Impact on Children's IQ
09:01 Fluoride's Effective Use for Teeth
16:19 Consequences of Lead Exposure
21:14 Isolated High Exposure to Lead
25:14 Preventable Economic Issues in Informal Sector
32:03 Mitigating Lead Exposure: Lifestyle Changes
35:59 Long COVID Clinic at USC
43:38 "Exploring Multiple Chemical Sensitivity"
45:21 The Challenge of MCS Recognition
53:27 Gratitude for Career-Shaping Mentorship
56:55 Deadly Risks of Asbestos Exposure
01:05:37 The Importance of Public Health
01:07:21 Gratitude for Public Health Leadership
More from Dr. Howard Hu
LinkedIn
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Ep 69: Transform Your Motivation and Energy by Healing Your Gut
Could your gut be the secret to a better mood? In this episode of Save Yourself, we’re exploring the science-backed link between your gut and your brain—and how nurturing this connection might be the key to feeling happier, more motivated, and more energized.
I’ll break down the fascinating gut-brain connection using the latest research and real-life strategies from my own clinical practice. You’ll learn how everything from your diet and movement to sunlight and social connection influences your microbiome—and, in turn, your mental well-being.
From boosting fiber and fermented foods to cutting ultra-processed snacks, you'll get simple, effective tips to support your gut and elevate your mood. Whether you’re trying to feel better yourself or help your family thrive, this episode is full of insight, inspiration, and easy wins you can start today.
Episode Highlights
00:00 Homemade Chai: Protein & Latte
04:43 Gut-Brain Communication via Fatty Acids
07:09 Fiber Fuels Gut Health
12:54 Motherhood's Influence on Life Choices
14:39 "Increase Fiber for Gut Health"
17:41 City Semester: Nutrition Struggles
21:33 Embracing Change for Health
24:45 Reducing Ultra-Processed Food Intake
29:36 Gut-Brain Connection in Women's Health
30:43 Impactful Insights for Life
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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.