Save Yourself With Dr. Amy Shah

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

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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