Episodes

  • Ep 73 Exercise and Nutrition for Women: Facts vs. Social Media Trends with Dr. Lauren Colenso-Semple

    Ep 73 Exercise and Nutrition for Women: Facts vs. Social Media Trends with Dr. Lauren Colenso-Semple
    Jul 7 2025
    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" More from Dr. Lauren: Instagram MASS Research Review Front Page Fitness Podcast Stay Connected with Dr. Amy Get your free starter guide Shop the Chai Protein + Instagram TikTok LinkedIn Youtube Learn more about your ad choices. Visit megaphone.fm/adchoices
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    45 mins
  • Ep 72: Permission to Be Messy: Alli Webb on Owning Your Story

    Ep 72: Permission to Be Messy: Alli Webb on Owning Your Story
    Jun 30 2025
    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 More from Alli Webb: Instagram Messy by Alli Webb USE CODE “DRAMY20”! Stay Connected with Dr. Amy: Get your free starter guide Shop the Chai Protein + Instagram TikTok LinkedIn Youtube Learn more about your ad choices. Visit megaphone.fm/adchoices
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    45 mins
  • Ep 71: Break the Burnout Cycle

    Ep 71: Break the Burnout Cycle
    Jun 23 2025
    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" Let's Stay Connected! Get your free starter guide Shop the Chai Protein + Instagram TikTok LinkedIn Youtube Learn more about your ad choices. Visit megaphone.fm/adchoices
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    35 mins
  • Ep 70: Dr. Howard Hu - The Silent Health Crisis No One’s Talking About

    Ep 70: Dr. Howard Hu - The Silent Health Crisis No One’s Talking About
    Jun 16 2025
    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 More from Dr. Howard Hu LinkedIn Let's Stay Connected! Get your free starter guide Shop the Chai Protein + Instagram TikTok LinkedIn Youtube Learn more about your ad choices. Visit megaphone.fm/adchoices
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    1 hr and 11 mins
  • Ep 69: Transform Your Motivation and Energy by Healing Your Gut

    Ep 69: Transform Your Motivation and Energy by Healing Your Gut
    Jun 9 2025
    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 Let's Stay Connected! Get your free starter guide Shop the Chai Protein + Instagram TikTok LinkedIn Youtube Learn more about your ad choices. Visit megaphone.fm/adchoices
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    34 mins
  • Ep 68: Future-Proof Your Body with Kelly and Juliet Starrett

    Ep 68: Future-Proof Your Body with Kelly and Juliet Starrett
    Jun 2 2025
    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" More from Juliet and Kelly Starrett Instagram -The Ready State Instagram - Juliet Starrett The Starrett System Let's Stay Connected! Get your free starter guide Shop the Chai Protein + Instagram TikTok LinkedIn Youtube Learn more about your ad choices. Visit megaphone.fm/adchoices
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    56 mins
  • Ep 67 Ten Life-Changing Tips for Hormonal Balance

    Ep 67 Ten Life-Changing Tips for Hormonal Balance
    May 26 2025
    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" Let's Stay Connected! Nutrition For Your Hormones Guide Shop the Chai Protein + Instagram TikTok LinkedIn Youtube Learn more about your ad choices. Visit megaphone.fm/adchoices
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    39 mins
  • Ep 66 From Rituals to Reinvention and Lessons on Leadership with William P. Lauder

    Ep 66 From Rituals to Reinvention and Lessons on Leadership with William P. Lauder
    May 19 2025
    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" More from William Lauder and The Estée Lauder Companies LinkedIn-William P. Lauder LinkedIn-The Estée Lauder Companies Inc. Origins-Peace of Mind Let's Stay Connected! Get your free starter guide Shop the Chai Protein + Instagram TikTok LinkedIn Youtube Learn more about your ad choices. Visit megaphone.fm/adchoices
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    47 mins