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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In this episode of Save Yourself, I dive into one of the most misunderstood—and rarely discussed—phases in women’s health: perimenopause. Drawing from my experience as a double board-certified MD and nutritionist, as well as my own personal journey, I break down the confusion around perimenopause and reveal my top five actionable tips to embrace this transition with energy and vitality.

From the science behind heat shock proteins and the benefits of sauna therapy, to the essential role your gut microbiome plays during hormonal changes, we’ll discuss practical strategies you can start using today. Discover the power of walking, the secrets to supporting your circadian rhythms, and which foods and supplements make the biggest impact during perimenopause. Whether you’re in your 30s, 40s, or 50s, or just want to support someone you love through this stage, this episode is packed with science-backed advice and empowering insights to help you thrive—not just survive—through perimenopause. Tune in for a dose of hope, clarity, and expert guidance!

Episode Highlights

00:00 Perimenopause/Menopause Symptom Management

03:39 "Sauna Benefits: Heat Shock Proteins"

08:29 Improve Gut Health During Menopause

11:08 Probiotic, Fiber, and Protein Essentials

14:31 Walking to Combat Perimenopausal Weight Gain

17:31 Improving Sleep for Better Health

21:24 Empowering Life Post-Menopause

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In this episode of Save Yourself, I open up about three powerful changes I made after turning 40 that completely transformed my health, mindset, and overall happiness. Drawing from personal experience and backed by fascinating scientific studies, I’ll dive into the importance of adding more fermented foods to your diet, the undervalued magic of daily walks, and the surprising role that your social circle plays in shaping your well-being—right down to your gut health! 

With actionable tips and heartfelt stories (including how a family health crisis drove these lessons home), this episode is packed with inspiration and practical advice for anyone looking to feel their best at any age. Tune in for an honest, uplifting conversation about simple habits that can make a world of difference in your life.

Episode Highlights

00:00 Gut Health and Brain Connection

03:18 Hormonal Health Struggles and Discovery

09:04 Western Diet's Impact on Gut Health

12:11 Walking Boosts Longevity

14:20 Walking: Low-Cortisol Brain Booster

17:45 "Microbiome Resemblance: Close Contacts"

20:06 Curate Your Inspiring Circle

25:30 Walking, Friendships, and Health

29:08 Suspected Jaw Injury at 16

32:33 "Rapid Weight Loss Concerns"

33:59 "Nutrition's Transformative Power"

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In this episode of Save Yourself, I’m sitting down with my good friend and renowned psychiatrist, Dr. Judith Joseph, for an eye-opening exploration of high functioning depression—a form of depression that often goes unnoticed because those who suffer from it appear to be “doing it all” on the outside. 

Dr. Judith shares insights from her research, her new book, “High Functioning,” and candidly opens up about her own experience with this hidden struggle during the pandemic. Together, we unpack the difference between joy and happiness, explain the concept of anhedonia (the loss of pleasure), and discuss how trauma, cultural background, and family history play a role.

You’ll also hear about Dr. Judith’s evidence-based “5 Vs Method” to reclaim joy and improve wellbeing and how to differentiate burnout from high functioning depression. Plus, there’s practical advice for parents worried about teens and social media, tips to create joyful habits, and guidance on validating your emotions.

Whether you’re feeling “meh” lately or want to support someone who seems outwardly fine but is struggling inside, this episode is packed with compassion, science, and actionable steps for anyone curious about mental health beyond the surface. Tune in for relatable stories, expert strategies, and a fresh perspective on finding happiness—one point of joy at a time.

Episode Highlights

00:00 Dr. Judith's Achievements in Mental Health

05:57 Pandemic Depression Realization

08:50 Overlooked High-Functioning Depression Issue

12:18 "Democratizing the Biopsychosocial Model"

15:49 "Risk Aversion vs. Financial Abundance"

17:21 Embracing Risk After Safe Paths

21:29 Avoidance through Constant Busyness

25:07 Healthy Emotional Expression Tips

28:41 Reconnecting with Core Values

32:39 Teen Life and Digital Socializing

33:54 Social Media Impact Reset Method

37:12 Mindful Social Media Plan

40:03 "Continue the Conversation"

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In this episode of Save Yourself, I have the pleasure of hosting Dr. Jessica Shepherd, a renowned OBGYN with a passion for women's health and longevity. We dive into a range of fascinating topics, including the menopausal transition, the significance of hormone optimization, and how Dr. Shepherd's background in exercise physiology fuels her innovative approach to care. 

We also explore her unique practice at Sanctum Med and Wellness, which offers a holistic blend of traditional and alternative medicine. Plus, you'll learn about her newly released book "Generation M" and her insightful take on managing midlife changes. Tune in for a vibrant conversation that empowers women to thrive through every stage of life.

Episode Highlights

00:00 Post-Reproductive Health Transitions

04:34 Rethinking Pre-Med Pathways

07:14 Sleep, Hormones, and Women's Health

12:06 Strength Training Patience and Progress

16:29 Holistic Health and Beauty Services

19:28 Understanding Midlife and Hormones

21:14 Layered Health Treatment Approach

23:55 Passion-Fueled, Well-Balanced Life

28:00 Final Chat & Farewell Notes

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In this episode of Save Yourself, we have a lively discussion featuring Naveen Jain, the entrepreneurial force behind Viome. Together we’re diving deep into the fascinating world of the gut microbiome and its significant role in our overall health. 

Naveen shares insights into the power of personalized nutrition and how we can revolutionize the way we approach chronic diseases like diabetes, heart disease, and depression. He challenges conventional beliefs about universally healthy foods, offers a glimpse into groundbreaking scientific advancements, and introduces Viome's approach to customized health solutions. 

Tune in for an enlightening conversation that marries the latest in scientific research with practical advice for living a healthier life. Whether you're a nutrition enthusiast or simply seeking to optimize your well-being, this episode is a goldmine of information you won't want to miss!

Episode Highlights

00:00 Personalized Health: Understanding Chronic Inflammation

05:28 "Testing Complexity, Not Guesswork"

07:08 Comprehensive Health Biomarker Analysis

11:20 "Toothpaste: Oral Health Revolution"

16:17 Comprehensive Health Risk Analysis

17:25 Bi-Annual Microbial Activity Study

20:41 Oral Microbiome's Impact on Gut Health

25:56 "Precision in Nutrition & Stress"

27:50 Control and Acceptance Insights

31:03 Exploring Biome Testing Journey

33:54 Understanding Our Actions

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In this episode of Save Yourself, we have a lively discussion featuring Naveen Jain, the entrepreneurial force behind Viome. Together we’re diving deep into the fascinating world of the gut microbiome and its significant role in our overall health. 

Naveen shares insights into the power of personalized nutrition and how we can revolutionize the way we approach chronic diseases like diabetes, heart disease, and depression. He challenges conventional beliefs about universally healthy foods, offers a glimpse into groundbreaking scientific advancements, and introduces Viome's approach to customized health solutions. 

Tune in for an enlightening conversation that marries the latest in scientific research with practical advice for living a healthier life. Whether you're a nutrition enthusiast or simply seeking to optimize your well-being, this episode is a goldmine of information you won't want to miss!

Episode Highlights

00:00 Personalized Health: Understanding Chronic Inflammation

05:28 "Testing Complexity, Not Guesswork"

07:08 Comprehensive Health Biomarker Analysis

11:20 "Toothpaste: Oral Health Revolution"

16:17 Comprehensive Health Risk Analysis

17:25 Bi-Annual Microbial Activity Study

20:41 Oral Microbiome's Impact on Gut Health

25:56 "Precision in Nutrition & Stress"

27:50 Control and Acceptance Insights

31:03 Exploring Biome Testing Journey

33:54 Understanding Our Actions

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In this episode of Save Yourself, we’re diving into a phase of life that often goes unrecognized and undiscussed in the medical field: perimenopause. We’ll be unpacking some of the common mistakes many make during perimenopause, from not recognizing symptoms to not knowing effective strategies for management. 

You'll learn what perimenopause truly is, the wide array of symptoms it can present, and actionable steps you can take to support your body during this transformative time. I share my own personal anecdotes, practical tips on nutrition, lifestyle changes, the importance of mindset, while also emphasizing the power of taking control of your health journey. 

Whether you're currently navigating perimenopause or simply want to equip yourself with knowledge for the future, this episode is packed with valuable insights you won't want to miss. Listen now to empower yourself and those around you.

Episode Highlights

00:00 Perimenopause Mistakes to Avoid

05:18 Uninformed Perimenopause Experience

08:42 Understanding Perimenopause Symptoms

10:28 Empowerment Through Perimenopause Action

14:21 Omega 3 and Vitamin D Benefits

18:54 Boost Longevity: Positive People & Mindfulness

20:30 Perimenopause: Solutions and Strategies

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In this episode of Save Yourself, Dr. Richa Mittal and I dive into the world of GLP1 medications, obesity management, and the nuances of maintaining a healthy lifestyle. Dr. Richa Mittal, an internal medicine, obesity, and lifestyle medicine doctor, shares her journey and expertise, discussing everything from her personal approach with weight management to the broader implications of modern medications in today's health landscape. 

Together, we explore the challenges and solutions surrounding perimenopause, anxiety, and hormonal changes, while also addressing listener questions on navigating these complex health issues. Tune in for an engaging and informative conversation that aims to shed light on the intersection of medicine, wellness, and personal health journeys.

Episode Highlights

04:05 Live Q&A with Dr. Richa Mittal

08:31 Rethinking Obesity Definition

09:57 Visceral Fat and Perimenopause Insights

15:30 Live Audience Q&A Session

18:55 Hormone Therapy and Anxiety Discussion

19:31 Hormones, Sleep, and Body Composition

23:19 "Finding Supportive Obesity Medicine Physicians"

29:02 Navigating Medication Costs Safely

31:06 Drug Companies Guarding Territory

35:27 Ozempic Side Effects and Sensitivities

38:34 Diet Sodas: Impact on Health

42:23 Meta Account Name Change Struggle

45:15 Future Food Trends: Fiber & Fermented

46:15 Moving Away from Carnivore Diet

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