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Save Yourself With Dr. Amy Shah: Daily Summaries Delivered
by Dr. Amy Shah
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.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 4 days ago23 min
Ep 138 7 Health Numbers That Matter More Than Your Weight in Midlife
Being told your labs are “normal” doesn’t always mean you have the full picture of your health. I learned that firsthand when I was struggling with brain fog, poor sleep, bloating, hormonal changes, and stress, yet my standard testing showed nothing was wrong. In this episode, I’m sharing the seven numbers I wish I had known then and the ones I believe women should pay attention to as they move through midlife. We’re going beyond weight and basic bloodwork to look at the markers that can give you a clearer picture of your metabolic health, heart health, bone strength, muscle function, sleep, and longevity. Think of this as your midlife health checklist to take to your next doctor’s appointment. Check out our Sponsors: Air Doctor - Head to airdoctorpro.com and use promo code AMY and get up to $300 off ANY of their select AirDoctor models, plus you will get a 3-year warranty, absolutely FREE! Shopify - If you’re ready to launch your business before Black Friday, go to shopify.com/amy to start your free trial. In this episode, you will learn: 00:00 The health wake-up call that changed how I looked at my own body 04:45 The seven numbers I wish I had known when my standard tests said everything was “normal” 05:45 Why I’m stepping away from the emotional roller coaster of social media 09:15 The simple boundary I’m using to protect my attention and mental energy 10:00 The overlooked number that can have a huge impact on your long-term health 11:30 What your average blood sugar can reveal about your metabolic health 12:40 Why your waist measurement may tell you more than your weight or BMI 14:18 The cholesterol markers I want women to know beyond standard LDL 15:50 The test that can reveal what’s happening to your bones before it becomes a bigger problem 16:55 Why strength and functionality matter more than simply counting your steps 18:20 The sleep numbers that may be affecting your energy, hormones, mood, and overall health 19:13 Improving this ONE THING could be the lever that makes everything else feel easier 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
- 1 weeks ago27 min
Ep 137 8 Health Rules I Disagree With: Peptides, Supplements & Gut Health
What if some of the health “rules” you’re trying so hard to follow aren’t actually helping you? In this episode, I’m sharing my hot takes on some of the biggest conversations happening in nutrition, gut health, and women’s health right now. From peptides and GLP-1s to the 10,000-step rule, supplements, hormone therapy, food sensitivity tests, and what really supports your microbiome, I’m breaking down where the science is more nuanced than social media makes it seem. My goal is to help you stop wasting your time, money, and energy on health advice that may not serve you and make more informed decisions about what actually deserves a place in your routine. Check out our Sponsors: Aqua Tru - Head to AquaTru.com now and get 20% off your purifier using promocode AMY. AquaTru even comes with a 30-day best-tasting water guarantee or your money back. Shopify - Start your free trial at shopify.com/amy. In this episode, you will learn: 00:00 My hot take on peptides, GLP-1s, and the side effects we still need to understand. 03:00 The bigger women’s health conversation we need to be having. 06:15 A disturbing health story that highlights an overlooked public health risk. 09:00 The surprising way ultra-processed foods can change how much you eat. 12:35 Why you don’t actually need 10,000 steps to improve your health. 13:19 How a few minutes of movement can make a difference when you’re short on time. 15:30 When supplements may do more harm than good. 17:23 Do women really need to eat before working out? 18:20 What women need to understand about hormone therapy and menopause. 19:55 Why I don’t recommend relying on microbiome or IgG food sensitivity tests. 21:57 Fermented foods vs. fiber: What may make the biggest difference for your gut. 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
- 2 weeks ago30 min
Ep 136 10 Ways to Get Ahead of Upcoming Health Trends
Want to get ahead of the health habits that could shape the future of medicine? In this episode, I break down 10 cutting-edge health trends you can start acting on today. I also share why protecting your hearing and vision, improving indoor air quality, strengthening social connections, and tracking HRV can support long-term health and longevity. Get ready to discover the health shifts that could become tomorrow’s mainstream. Check out our Sponsors: Aqua Tru - Head to AquaTru.com now and get 20% off your purifier using promocode AMY. AquaTru even comes with a 30-day best-tasting water guarantee or your money back. Shopify - Start your free trial at shopify.com/amy. In this episode, you will learn: 00:00 10 emerging health trends you can start acting on today. 02:30 How does microbiome nutrition change the way you eat? 10:00 Speed, power, and balance for stronger, healthier aging. 13:00 Sleep and morning light routine that supports your health. 14:30 Circadian fasting and its potential benefits for metabolic health. 17:15 When is the ideal time to move your body after a meal? 18:15 How oral health can affect your overall health. 19:00 Hearing and vision as important measures of healthy aging. 20:00 Ways to improve the air quality inside your home. 21:00 How social connection supports longevity. 22:45 How tracking HRV can help you manage stress and recovery. 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
- 3 weeks ago32 min
Ep 135 5 Ways to Strengthen Your Brain-Gut Connection
Do you want better energy, clearer thinking, and stronger health as you age? In this episode, I break down 5 ways to strengthen your brain-gut connection. I also share why slowing down, spending time in nature, and giving your body enough recovery supports your mood, sleep, hormones, and overall well-being. Get ready to strengthen your brain-gut connection and build healthier habits that support you for years to come. Check out our Sponsors: Air Doctor - Head to airdoctorpro.com and use promo code AMY to get $300 off ANY of their select AirDoctor models, plus you will get a 3-year warranty,absolutely FREE! Quince - Download the Quince app for app-exclusive offers, or go to quince.com/drshah. Get free shipping on your order and 365-day returns. In this episode, you will learn: 00:00 What makes the brain-gut connection so important for your health? 06:15 How slowing down improves clarity and decision-making. 08:15 Best foods and habits for preconception health. 13:30 Why 30g of protein in the morning supports fullness and muscle. 14:45 How 30g of fiber supports your gut and hormones. 16:15 Why morning sunlight and vitamin D support your health. 17:15 How one high-intensity workout supports heart health. 18:15 How does reducing alcohol support your brain and gut? 20:00 The one habit you can start today for your health. 21:45 How simple lifestyle changes can improve your energy and clarity. 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
- Sep 7, 202646 min
Ep 134 10 Perimenopause Tips to Feel Better, Sleep Deeper & Age Stronger
Are you dealing with poor sleep, fatigue, brain fog, stress, or changes in your body and wondering what you can actually do to feel better? In this episode, I break down 10 tips to support your health through perimenopause and beyond. I share ways to improve your nutrition, sleep more soundly, manage stress, build strength, move more throughout the day, and use supplements as supportive tools. I also talk about how to take your symptoms seriously, protect your bone and heart health, and adopt a mindset that helps you feel more confident and empowered. Get ready to focus on the daily habits that can help you feel better now while building a healthier foundation for the years ahead. Check out our Sponsors: Air Doctor - Head to airdoctorpro.com and use promo code AMY to get $300 off ANY of their select AirDoctor models, plus you will get a 3-year warranty,absolutely FREE! Quince - Download the Quince app for app-exclusive offers, or go to quince.com/drshah. Get free shipping on your order and 365-day returns. In this episode, you will learn: 00:00 10 ways to feel better and support your health through perimenopause. 07:30 How reducing ultra-processed foods supports your gut, hormones, and energy. 11:45 Which sleep habits can help you wake up less and feel more rested? 17:15 How to build a nighttime routine that works for your needs. 22:15 Tips to find a stress-reduction practice you actually enjoy and can maintain. 25:00 How creating more space in your day can help you reset and manage stress. 28:15 The movement routine that supports strength, heart health, balance, and longevity. 31:15 How can you add more movement throughout your day? 33:00 Which supplements should you consider as you move through midlife? 35:00 How taking your symptoms seriously helps you advocate for your health. 37:15 How improving your VO2 max can support long-term health and fitness. 38:00 The mindset shift that can help you feel healthier, happier, and more empowered. 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
- Aug 31, 202637 min
Ep 133 5 Morning Habits to Clear Brain Fog, Boost Focus & Feel Better
Do you wake up feeling mentally foggy, distracted, or overwhelmed before your day even begins? In this episode, I break down 5 morning habits that can help clear brain fog, improve focus, support your mood, and promote long-term brain health. I talk about how morning sunlight, hydration, gratitude and visualization, light movement, and strategically timed caffeine can help you create a more focused start to your day. I also share additional habits that can support better cognition. Get ready to build a morning routine that clears the mental clutter and helps you start your day with more clarity, energy, and intention. Check out our Sponsors: Air Doctor - Head to airdoctorpro.com and use promo code AMY to get $300 off ANY of their select AirDoctor models, plus you will get a 3-year warranty,absolutely FREE! Quince - Download the Quince app for app-exclusive offers, or go to quince.com/drshah. Get free shipping on your order and 365-day returns. In this episode, you will learn: 00:00 What are the 5 morning steps that can help relieve brain fog? 03:15 Why sleep and wake cycles matter for brain health. 04:45 What can contribute to brain fog and difficulty concentrating? 08:45 Why I started using a science-backed morning routine. 11:00 How morning sunlight helps regulate your circadian rhythm. 13:00 Can gratitude and visualization improve your mood and focus? 18:00 The morning hydration habit that can set you up for better energy and focus. 20:15 What does timed caffeine have to do with brain health? 23:30 How to use visualization to create more clarity around your goals. 29:15 Which supplements and lifestyle habits have supported my brain health? 31:45 What hormone therapy can and can't do for brain fog. 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
- Aug 24, 202633 min
Ep 132 How to Find the Health Habit That Makes Everything Else Easier
Do you feel like you need to overhaul your entire health routine just to start feeling better? In this episode, I share the one habit that became a turning point for me when I was exhausted, overwhelmed, and struggling to feel like myself. I talk about why getting outside and moving my body gave me the clarity and momentum I needed to make healthier choices in other areas of my life. Plus, I break down the habits that have helped other people make meaningful changes, from eating earlier and drinking more water to tracking daily movement. Get ready to find the health habit that works best for you. Check out our Sponsors: Air Doctor - Head to airdoctorpro.com and use promo code AMY to get $300 off ANY of their select AirDoctor models, plus you will get a 3-year warranty,absolutely FREE! Quince - Download the Quince app for app-exclusive offers, or go to quince.com/drshah. Get free shipping on your order and 365-day returns. In this episode, you will learn: 00:00 What is the one health habit that can change everything? 03:00 How the people around you can influence your health and happiness. 04:45 Why I felt overwhelmed, exhausted, and disconnected from my healthiest self. 09:00 The wake-up call that made me realize something had to change. 13:30 How one habit created momentum in my food, sleep, mood, and daily life. 18:15 What habits have helped other people create major health changes? 20:30 Why eating earlier may support your energy, sleep, and circadian rhythm. 22:15 Could drinking more water be the health intervention you’re missing? 23:00 How sunlight, nature, and rhythmic movement support your mood and clarity. 25:15 Why you should double down on the habits that make you feel your best. 26:30 How to choose your starting point when you feel overwhelmed by health advice. 28:00 The health reset I’m prioritizing in this next phase of my life. 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
- Aug 17, 202629 min
Ep 131 10 New Health Strategies to Know for Healthy Aging
What’s worth paying attention to in health and wellness right now? In this episode, I break down 10 emerging health strategies and areas of research that I’m most excited about, from hormones and metabolism to gut health, sleep, brain health, and longevity. I share the new ideas that could change how we approach healthy aging and the practical takeaways you can start thinking about now. Get ready to discover what’s next in health and the science that could help you feel stronger, sharper, and healthier for years to come. Check out our Sponsors: Air Doctor - Head to airdoctorpro.com and use promo code AMY to get $300 off ANY of their select AirDoctor models, plus you will get a 3-year warranty, absolutely FREE! Quince - Download the Quince app for app-exclusive offers, or go to quince.com/drshah. Get free shipping on your order and 365-day returns. In this episode, you will learn: 00:00 The 10 emerging health strategies I’m most excited about this year. 03:30 How could precision medicine change hormone therapy for women? 07:00 Why combining Zone 2 and sprint training may improve metabolic health. 10:30 How your gut microbiome influences hormones, mood, and longevity. 12:15 Why circadian rhythms and temperature matter for better sleep. 15:30 How vagus nerve stimulation could support stress regulation. 16:45 Could GLP-1s have benefits beyond weight loss? 18:45 How leucine can support muscle building as you age. 19:45 What does the latest research say about creatine for brain health? 21:15 How to support mitochondrial health for energy and longevity. 22:45 Why heavy lifting matters for stronger bones. 25:45 The health strategy I’d prioritize first from this list. 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
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About Save Yourself With Dr. Amy Shah
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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