Save Yourself With Dr. Amy Shah

• Ep 89 10 Daily Habits to Reset Your Gut, Hormones, & Brain Health

  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

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• Ep 88 The Modern Woman’s Guide to Nutrition, Hormones, & Menopause

  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

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• Ep 87 How Women Can Sleep Smarter and Get Better Rest with Dr. Nicole Moyen

  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

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• Ep 86 Spine Health & Social Media 101: 5 Habits to Ditch Today with Dr. Betsy Grunch

  What happens when a neurosurgeon decides to take her knowledge public, one post at a time? In this episode, I sit down with Dr. Betsy Grunch, also known as Lady Spine Doc, who’s become a trusted voice on spine health, women’s wellness, and the realities of modern medicine. We talk about the traumatic injury that changed her life path, the biggest lessons from building a social media platform during the pandemic, and tips to keep your spine strong and spine health mistakes to avoid injuries. Get ready to strengthen your spine, your message, and your mindset. In this episode, you will learn: 00:00 Meet Dr. Betsy Grunch, neurosurgeon and viral content creator a.k.a. Lady Spine Doc. 02:30 The top 5 spine health mistakes and how to avoid long-term damage. 04:30 How nicotine and vaping silently damage your spine. 08:45 What inspired you to become a neurosurgeon? 13:15 How do you manage content, surgery, and motherhood? 19:00 Content creation, batching, and trending audio strategy. 24:30 Dr. Grunch future podcast plans and speaking gigs. 27:00 What’s a day in the life of a neurosurgeon, mom, and entrepreneur? 30:00 How do you handle burnout, negativity, and criticism? 33:30 Advice for women who want to start showing up online. 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. Grunch IG: @ladyspinedoc Dr. Grunch TikTok: @ladyspinedoc Learn more about your ad choices. Visit megaphone.fm/adchoices

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• Ep 85 Feel Like Yourself Again in Perimenopause with Dr. Mariza Snyder

  What if perimenopause didn’t have to mean fatigue, brain fog, or feeling like a stranger in your own body? In this episode, I’m joined by Dr. Mariza Snyder, author & hormone expert, to talk about what it really takes to feel amazing through perimenopause and beyond. Mariza opens up about her postpartum crashes, unexpected concussions, and the moment she realized she was in perimenopause. We talk about the common symptoms women often overlook, why blood sugar and sleep are underrated superpowers, and how she restructured her life to prioritize joy, movement, and longevity. Get ready to rethink perimenopause as your activation point, and take back the power in your body. In this episode, you will learn: 00:00 What sparked your interest in perimenopause health? 05:30 The overlooked symptoms of early perimenopause. 10:45 Why did you start taking oral micronized progesterone? 16:30 The link between poor sleep and increased calorie intake. 23:00 How to create your own sleep sanctuary to speed up hormonal and cognitive repair. 26:15 Best sleep tips for perimenopausal women. 35:00 What is the metabolic zone of opportunity? 42:15 Three pillars from The Perimenopause Revolution. 44:30 Why we must reframe midlife as an activation point. 49:00 Sustainable health strategy centered on nervous system recovery. Resources Pre-Order Dr. Mariza Snyder The Perimenopause Revolution HERE Listen to Dr. Mariza’s Energized Podcast 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. Mariza IG: @drmariza Learn more about your ad choices. Visit megaphone.fm/adchoices

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