Save Yourself With Dr. Amy Shah

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

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

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

Are you or someone you love getting ready for college? In this episode, I sit down with my son, Jaden, as he prepares for his freshman year of college to talk about the healthy habits we're prioritizing for a healthier and happier college experience. We talk about how to simplify nutrition, protect your sleep, stay active, build meaningful friendships, and navigate the challenges of independence without feeling overwhelmed. Plus, I share the lessons I hope every student takes with them before leaving home. Get ready to build the routines that support your health, happiness, and independence.

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 healthy habits every college student should prioritize.

02:30 How to simplify healthy eating while living on campus.

05:00 Why sleep, sunlight, and movement are the foundation of better health.

07:15 How exercise can improve your mood, focus, and resilience.

09:00 What can you do to protect your mental health while adjusting to college?

13:00 How to make smarter decisions around alcohol and peer pressure.

14:00 Why independence doesn't mean doing everything on your own.

16:15 The three habits Jaden plans to prioritize throughout college.

17:45 My three biggest health lessons for students leaving home.

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

Are you doing enough today to protect your brain for the future? In this episode, I share the 5 habits that help you stay mentally sharp, support cognitive health, and promote healthy aging. I break down why these daily practices matter more than you might think and where to focus your efforts for the greatest long-term impact. Get ready to invest in the habits that can help you stay sharp, independent, and thriving 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 Why protecting your brain should be part of every longevity plan.

06:15 How regular aerobic exercise helps keep your brain young.

08:00 How much strength training does your brain really need?

15:30 How the 30-30-3 framework supports your brain and gut.

18:15 What sleep habits can help protect your brain as you age?

20:45 Why social connection is essential for cognitive health.

24:30 The supplements that support brain health after you've mastered the basics.

25:15 Why gut health may be one of the most important keys to protecting your brain.

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