Should you try a GLP-1 if you’re in perimenopause? Does creatine live up to the hype? Is hormone therapy right for you? And are peptides even worth considering? In this episode, I give you my honest take (NO sponsorships) on the four most controversial wellness topics you keep asking me about. I break down what the science says (and doesn’t say), who should consider them, and why none of these things matter without first getting your foundation in place. Get ready to know the context you need before jumping on any of these health trends. 

In this episode, you will learn:

00:00 A new word for how so many of us feel.

04:15 What we know and don’t know about GLP-1s.

09:30 Why creatine only works if you’re doing resistance training.

13:45 How I think about hormone therapy and testosterone for women.

16:00 Where do peptides fall in the health hierarchy?

19:30 Top tips to improve your health and longevity.

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Can screen time ruin your vision? Can lash extensions harm your eye health? 

In this can't-miss episode of Save Yourself, Dr. Amy Shah sits down with the brilliant Dr. Rupa Wong—pediatric ophthalmologist, adult strabismus surgeon, and managing partner of the Honolulu Eye Clinic—to bust myths, share eye-saving strategies, and talk real life as a physician, mother, and educator.

You’ll hear the truth about  blue light and digital fatigue, surprising facts about makeup and eye health, and a sneak peek at the free app she's building to transform physician education. It’s expert insight meets real-world advice—don’t miss it.

Episode Highlights

00:00 Entering Social Media for Medical Advocacy

03:54 "Expert Health Advice Essential"

08:33 Low Dose Atropine for Nearsightedness

10:09 Managing Children's Nearsightedness Risks

14:22 iPhone Health: Child Screen Features

18:13 "Importance of Regular Blinking"

20:25 Vision and Brain Adaptation

24:45 Avoid Eyelash Extensions: Health Risks

27:27 Makeup Allergies and Eye Irritation

29:47 Free CME App with Diverse Learning

31:58 Peer Mentoring in Endocrinology

35:28 Building Effective Practice Teams

40:33 "Future Conversations Promised"

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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"

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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

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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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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

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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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What if the secret to aging well isn’t in a pill, but in how often you get off the floor? In this energizing episode of Save Yourself, I sit down with Juliet and Kelly Starrett—renowned movement pioneers, bestselling authors, and founders of The Ready State—to reveal the powerful (and surprisingly simple) habits that can radically improve your health, mobility, and independence as you age.

From Juliet’s leap from attorney to health entrepreneur, to Kelly’s hands-on work with elite athletes, the Starretts bring decades of expertise and a refreshingly down-to-earth approach to longevity. You’ll learn why building your “basecamp” of habits—like quality sleep, daily walking, and real food—matters more than the latest wellness trend. Plus, they break down why something as basic as floor sitting could be the key to staying agile and confident well into your 90s.

Whether you're juggling work, kids, or just trying to stay ahead of burnout, this episode offers practical, science-backed strategies to help you take charge of your health—starting now. Tune in and start building a body (and life) that’s ready for anything.

Episode Highlights

00:00 Dr. Kelly Starrett's Movement Expertise

05:26 Revolutionizing Physical Therapy in Gyms

08:48 "Third Wave of Fitness"

09:53 Essential Wellness: From Info to Action

16:23 "Holistic Physical Health Approach"

19:27 Building Capacity for Life's Demands

21:20 "Rediscovering Human Movement Basics"

24:37 Ground Living Reduces Elderly Fall Risk

27:21 Unwinding with 'Andor' and Mobility

32:31 "Embracing a Healthier Lifestyle"

37:01 Phone Posture and Movement Impact

39:09 Maintain Mobility Through Hanging

43:44 "Balancing Fitness vs. Functional Ability"

44:53 "Vital Signs for Personal Health"

47:46 Lunges Prevent Stiffness and Pain

52:14 "Essential Health Fundamentals Discussion"

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In this episode of Save Yourself, we’re discussing an incredibly important topic: how nutrition and lifestyle choices can dramatically impact your hormones—especially during key transitions like perimenopause. I’ll be breaking down the science behind hormone health and sharing my top ten actionable strategies that go far beyond trendy tips you find online.

Whether you’re struggling with fatigue, mood swings, or simply want to optimize your well-being, this episode covers essentials such as getting daily nature time, the undeniable benefits of walking, the power of sleep, and the importance of strength training. I’ll also explore the profound role of gut health, fermented foods, and why surrounding yourself with positive people matters more than you think. Plus, I reveal my go-to nutrition hacks, including the “30-30-3” approach for protein, fiber, and probiotics.

This episode is packed with practical advice, scientific insights, and relatable stories—all designed to help you take charge of your hormones and overall health. Don’t forget to grab the free guide we created to make it even easier to turn these insights into action. Get ready to transform not just your hormones, but your entire outlook on health!

Episode Highlights

00:00 Podcast Updates & Hormone Health Insights

04:13 "Daily Nature Time Boosts Health"

07:00 "Walk and Talk for Meetings"

13:23 "Women's Muscle & Bone Health Guide"

14:45 Build Muscle Early for Longevity

20:07 Gut Bacteria: Shaping Personality and Health

22:31 "Nutrition Influence on Microbiome"

25:02 "30g Protein Meal Ideas"

29:48 Fermented Foods Over Probiotics

34:31 "Limit Alcohol for Better Health"

35:52 "Discover Your Hidden Gifts"

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In this episode of Save Yourself, we have a very special guest - William P. Lauder, Chair of the Board of Directors of The Estée Lauder Companies and a visionary leader in the world of beauty and business. This discussion is a deep dive into William’s leadership philosophy, the story behind the creation of the Origins brand, and the powerful intersection of wellness, mindset, and innovation.

William shares insights from his journey growing up in a family of trailblazers, what he learned from being on the frontlines in retail at Macy’s, and how embracing curiosity and continuous learning has helped him lead with compassion and purpose. You’ll also get an inside look at the origins of the now-iconic “Peace of Mind” ritual and how fostering genuine team trust and open communication is key to great leadership.

Whether you’re interested in the beauty industry, leadership development, or personal wellness, this conversation is packed with practical wisdom, empowering stories, and thought-provoking advice. Tune in to discover how taking risks, staying curious, and nurturing those around you can transform not just your career, but your life.

Episode Highlights

00:00 Global Business Leader and Educator

03:07 "Exploring Change and Wellness Routines"

08:45 "Leadership Origins and Team Building"

12:31 Opening Macy's First Dallas Store Experience

13:25 Growth Through New Experiences

16:36 "Pioneering Brand Innovation Strategy"

21:27 Unique Branding in a Crowded Market

23:42 Effective Leadership: Learning from Experiences

28:36 Leadership: Credit to Empower Others

32:10 Pioneering Education in Business Culture

34:37 MAC's Legacy: Artists and Awareness

36:53 "Reverse Mentorship: Learning From Youth"

43:09 "Explore Self Before It's Too Late"

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