Are you eating high-protein but still feel tired, moody, or bloated? In this episode, I sit down with Dr. Tim Spector to talk about why gut diversity and food quality matter more than macros alone. We dive into how to build a microbiome-friendly breakfast, an easy way to approach time-restricted eating, and the truth about fermented foods, fiber, and “gut-healthy” sodas. Dr. Spector also breaks down how 30 plants a week + 3 fermented foods a day can boost your mood, balance blood sugar, and supercharge your immune system. Get ready to rethink what a healthy plate really looks like and rebuild your gut from the inside out.

HIGHLIGHTS

00:00 Breakfast mistakes that drain your mood and metabolism.

06:00 How to practice flexible fasting without losing energy.

10:30 The “2-hour rule” before bed for better digestion and sleep.

17:00 What do you think about gut-healthy products?

20:45 How to easily hit 30 different plants per week.

23:30 Travel-friendly tips for adding fermented foods anywhere.

27:00 The 3-5 fermented foods a day that boost your energy and mood.

32:15 Why is fermented alcohol not healthy?

34:00 What matters most among prebiotics, probiotics, and postbiotics?

36:45 Why protein alone won’t fix your energy or gut issues.

RESOURCES + LINKS

Learn more about Dr. Tim Spector and his research HERE

Try the ZOE Health App for personalized nutrition insights HERE

Listen to the ZOE Science & Nutrition Podcast HERE

Explore The Daily 30 and ZOE’s prebiotic whole food blend 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

FOLLOW

Instagram: @dramyshah

TikTok: @dramyshah

Dr. Spector: @tim.spector

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If your body feels like it changed the rules in midlife, you’re not imagining it. In this Menopause Awareness Month episode, I sit down with WeightWatchers Chief Medical Officer Dr. Kim Boyd to dive into what’s really happening to women’s bodies in perimenopause and menopause. We talk about why “same food, same workouts, different results” is real, how to protect muscle and bone, and when (and if) you should consider HRT, testosterone, or GLP-1s. Dr. Boyd also breaks down the myths behind the WHI study, shares a smarter way to approach weight and hormones, and gives simple nutrition foundations every woman can use to support long-term vitality. Get ready to stop guessing and build a science-backed midlife plan that actually works.

In this episode, you will learn:

00:00 Meet Dr. Kim Boyd, Chief Medical Officer for WeightWatchers.

05:30 What’s new at WeightWatchers?

10:00 The future of anti-obesity medications and what’s changing in access.

15:15 How common is a weight issue in menopause?

17:00 What really accelerates during menopause?

22:45 The truth behind the WHI study and how the narrative is changing.

26:45 Which hormone therapy helps most?

29:00 How to eat for energy + why ultra-processed foods disrupt hormones.

31:30 Why women should wait for better data about peptides.

34:00 How to personalize your midlife health strategy with science.

Resources

Learn more about WeightWatchers 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. Kim Boyd: @kimboydmd

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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

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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

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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

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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

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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

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Do you feel wired but tired? Like your workouts aren’t working anymore, or that you can’t bounce back from stress the way you used to? In this episode, I share the exact five-day cortisol reset I use with clients, especially women in perimenopause and high-achievers with disrupted stress cycles. I break down how cortisol is meant to work (and what’s going wrong), why stress hits harder in your 30s, 40s, and 50s, and how to reset your stress response for better sleep, energy, and hormonal balance. Get ready to restore your rhythm, regulate your hormones, and give your nervous system the reset it’s craving.

In this episode, you will learn:

00:00 What most doctors (and even I) misunderstood about cortisol.

03:00 How cortisol cycles flatten during perimenopause.

07:15 What is the 5 day cortisol reset?

12:00 Supplements and herbs that support a calm nervous system.

15:00 The sunlight and circadian trick that regulates your hormones.

17:30 What to avoid on your reset for maximum results.

19:45 When to repeat the cortisol reset throughout the year.

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

Are you struggling with fatigue, low mood, or gut issues, and not sure where to start? In this episode, I break down the simple 3 step system I and my clients use to reset gut health, balance hormones, and boost energy in just one week. I share how to reset your circadian rhythms, move for hormonal harmony, and nourish your body without extreme dieting. Plus, I also share the mindset shift to help you reclaim energy, joy, and creativity in your body and life. Get ready to rebuild your health from the inside out, one aligned ritual at a time.

In this episode, you will learn:

00:00 Three steps to reset your gut, hormones, and energy for good.

07:15 The 1 minute practice that starts your body’s healing clock.

15:30 Movement protocols for longevity and flow state.

22:00 A gut-friendly nutrition framework that works in 7 days.

25:15 Why mindset work is the real secret to unlocking your potential.

Resources

Learn more about the Her Wellness supplement line by Metagenics HERE

Grab your final chance at the Chai Latte or Chai Protein (until supplies last!) 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

What if quitting was actually the bravest thing you could do? In this episode, I sit down with Dr. Sasha Shillcutt, CEO & Founder of Brave Enough, to talk about how successful endings are a path to growth. Sasha shares what it was like to lose her home in a tornado and a beloved family member within months, how those events clarified her purpose, and why she’s helping women redefine success by setting boundaries, honoring solitude, and letting go of what no longer serves them. Get ready to know what it takes to reclaim your health, energy, and identity.

In this episode, you will learn:

00:00 Meet Dr. Sasha Shillcutt, CEO & Founder of Brave Enough.

04:00 What’s the cost of being in service mode 24/7?

09:00 The mindset shift to reclaim your health, time, and purpose.

16:15 The one habit Sasha wants every woman to leave her course with.

20:00 How to shift identity and give yourself permission to evolve.

24:45 What it really takes to own a business as a woman in medicine.

30:30 Sasha’s new curriculum on quitting, grief, and successful endings.

32:15 How grief reshaped Sasha’s core values.

Resources

Learn more about the Brave Enough Women’s Conference in Arizona 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. Sasha on Instagram, Facebook & LinkedIn

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