The Gabby Reece Show

Self-defense isn't about knowing the moves. It's about knowing yourself well enough to rarely need them.

I sat down with Cesalina Gracie, a self-defense educator and first-time Everest summiter. We cover the fundamentals of women's safety, the Everest expedition, and the through-line that connects both: physical training builds emotional resilience.

What we explore:
- Women's safety: why mindset and presence matter more than technique.
- The freeze response: why women freeze under threat, and how preparation overrides it.
- Everest: what 50 days on the mountain taught about fear, self-advocacy, and decision-making under real pressure.
- Physical training as emotional resilience: why strength in the body is the foundation for strength everywhere else.
- Identity and self-trust: cutting the word "when" from your life and betting on yourself before anyone else does.

Chapters:

00:00 Intro
02:00 Awareness, Prevention, and Taking Up Space
05:00 How Engaging First Defuses a Threat
08:30 55% of Your Safety Is Non-Verbal
13:00 Why Avoidance Is the Real Self-Defense Skill
16:00 Why Women Freeze (And Why It's Not Their Fault)
20:15 The Modern Women Safety System Explained
26:00 Teaching Girls to Trust Their Gut
30:30 The One Belief Every Woman Needs
35:00 Champions vs. Winners: The Internal Constitution
40:15 Why Cesalina Said Yes to Everest
44:00 Training for Everest: Pull-Ups and 9-Hour Days
48:30 What Acclimatization Really Feels Like
51:30 The Invisible Contract She Made on the Mountain
57:30 Self-Defense at 20,000 Feet
01:05:00 What Everest Proved About Jujitsu
01:19:30 Why Preparation Creates Peace, Not Anxiety
01:24:00 "Your Life Will Find You"
01:28:30 Gabby's Leading Question: What's the Point?
01:31:00 Cesalina's Next Chapter

About Cesalina Gracie:
A self-defense educator and women's safety advocate from the Gracie family - the Brazilian jiu-jitsu dynasty that changed martial arts. She is the creator of the Modern Women Safety System and, in 2024, became one of the few women to summit Mount Everest on her first attempt.

Connect with Cesalina Gracie:
Website: https://cesalina.com/
YouTube: https://www.youtube.com/user/cesalinagracie
Instagram: https://www.instagram.com/cesagracie/

–

The Gabby Reece Show

This is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.

If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.

Connect with Gabby Reece:

Instagram: https://www.instagram.com/gabbyreece/
TikTok: https://www.tiktok.com/@gabbyreeceofficial
Website: https://gabriellereece.com

Produced by Dear Media.
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

After 40, building and keeping muscle gets harder, joints take longer to recover, and the training volume that used to work starts costing more than it returns.

I sit down with Jesse Salas, movement coach and Foundation Training specialist, and Steve Munatones, co-creator of KAATSU Global, to break down how KAATSU actually works, who it's for, and how to use it to build muscle, support recovery, and extend the years you stay physically capable.

What we explore:
- How blood flow restriction training builds muscle with less load and less joint stress, especially after 40.
- Why vascular health is trainable, and how daily KAATSU use improves circulation, recovery, and energy over time.
- What the 12-minute post-KAATSU growth hormone window is and how to use it for performance or physical therapy.
- How KAATSU supports nervous system recovery and why it's being used for stress, sleep, and PTSD protocols.
- Who KAATSU is actually for: aging adults, injured athletes, sedentary beginners, and everyone in between.

Chapters:

00:00 Intro
03:48 KAATSU Origins: Dr. Sato and the Aging Population
07:37 How Blood Flow Restriction Actually Works
09:32 Muscle Quality vs. Heavy Lifting
13:19 Daily KAATSU Use and Cumulative Benefits
17:29 Lactate, Healing Hormones, and Pain Relief
20:16 Steve's 13 Years Training Under Dr. Sato
25:20 KAATSU for Weight Loss and Pre-Diabetes
49:50 KAATSU and Barbell Training: Strength Protocols
57:22 Vascular Elasticity and Metabolic Longevity
01:05:14 The 12-Minute Growth Hormone Window
01:08:56 Nervous System Recovery: PTSD and Stress
01:13:09 Habit Design: Getting the Bands On Daily
01:40:48 Hydration and Fueling for KAATSU Training
01:47:25 Core, Posture, and Foundation Training
01:48:57 How to Get Started with KAATSU

About Jesse Salas:
Movement coach, former firefighter, and Foundation Training specialist. Jesse integrates KAATSU with breathwork and movement fundamentals to help athletes and everyday people train smarter, recover faster, and stay injury-free.

Instagram: https://www.instagram.com/coachjsalas/

About Steve Munatones:
Co-founder of KAATSU Global and the person who brought Dr. Yoshiaki Sato's research from Japan to the world. After 13 years of direct training under Dr. Sato, Munatones has applied the technology across Olympic athletes, rehab patients, and aging populations on every level.

Website: https://www.kaatsu.com/
Instagram: https://www.instagram.com/kaatsu_global/

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This episode is sponsored by:

AX3: Clean supplements, real standards.
👉 Visit ax3.life and use code GABBY for 20% OFF your first order at https://www.ax3.life

RITUAL: So sit back and raise a glass to your new evening Ritual with Magnesium+
👉 Save 25% on your first month at http://Ritual.com/GABBY. That’s http://Ritual.com/GABBY for 25% off your first month.

–

The Gabby Reece Show

This is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.

If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.

Connect with Gabby Reece:

Instagram: https://www.instagram.com/gabbyreece/
TikTok: https://www.tiktok.com/@gabbyreeceofficial
Website: https://gabriellereece.com

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

There's no shortage of health advice. You don't need another supplement, another protocol, or another expert telling you what to optimize. What most people actually need is a better way to organize what already matters.

This week I'm sharing the six pillars I've built my health around for the last 30 years of training, competing, raising a family, and running businesses. Not a program. Not a trend. A set of pillars that tested whether the system actually holds.

Habitat, mindset, breath, nutrition, movement, recovery, and connection. These aren't new ideas. They're the ones that keep showing up no matter what the research cycle says this week. The goal isn't perfection across all of them. The goal is to know where you are, keep heading in the right direction and how to build your own version - because yours won't look exactly like mine, and it shouldn't.

What we explore:
- How your external and internal habitat - light, air, self-talk, and unresolved business - shapes your health more than most people realize.
- Why mindset only works when it's grounded in your actual values, not the ones you think you're supposed to have.
- How to use breath as a practical tool for down-regulation, activation, and recovery without needing a formal practice.
- What I eat, how I think about protein and carbohydrates at different life stages, and why I finally went on hormone therapy at 56.
- Why connection - starting with yourself - is the most biologically primitive and most neglected pillar of all.

Chapters:
00:00 Intro
01:20 The 6 Pillars That Actually Move the Needle
04:28 Small Home Changes That Reduce Your Toxic Load
06:01 Align Your Mindset With Your Real Values
11:30 Breathwork for Calm, Energy, and Better Sleep
16:38 How to Eat for Your Age, Activity, and Life Stage
19:41 Intermittent Fasting Rules Are Different for Women
22:38 How to Train Hard Without Injuring Yourself
28:24 Sauna, Cold Exposure, and Active Recovery Habits
32:05 Why Connection Starts With Yourself First
34:32 What 30 Years of Marriage Taught Gabby About Honesty
37:35 Hamilton House: Living the Pillars With Community

–

This episode is sponsored by:

AX3: Clean supplements, real standards.
👉 Visit ax3.life and use code GABBY for 20% OFF your first order at https://www.ax3.life

ANNMARIE: Upgrade your skin care routine with these tried-and-true products today
👉 Visit https://www.annmariegianni.com/ and use code Gabby for 20% off.

TRUE NUTRITION: Once you've had a protein you actually look forward to, you won't go back!
👉 Get 20% off your first custom blend at https://truenutrition.com//GABBY with code GABBY

–

The Gabby Reece Show

This is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.

If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.

Connect with Gabby Reece:

Instagram: https://www.instagram.com/gabbyreece/
TikTok: https://www.tiktok.com/@gabbyreeceofficial
Website: https://gabriellereece.com

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Your chronic pain, your tight hips, your inability to wind down… a lot of it isn't just aging or overtraining.

This week, I sit down with Liz Tenuto, somatic instructor and founder of The Workout Witch, to talk about what's actually driving the tension most people have been managing for years without ever addressing the root cause. Stress lives in the body. So does the solution.

What makes this conversation land is that Liz doesn't just teach this work, she lived her way into it. She came out of chronic pain, insomnia, and a genuinely hard few years. The tools she shares aren't theoretical. They're the ones that got her out.

What we explore:
- How 80 to 90% of stress and trauma is stored in the body rather than verbal memory, and why that's the missing piece for most people who've already done the mental work.
- Why the tight hips epidemic isn't a mobility problem - it's a psoas that never reset after your last stressful email.
- What "functional freeze" looks like for high-performing adults who are crushing it all day and then collapsing the moment they stop.
- How to know whether your chronic pain is structural or emotional - and the self-check you can do right now to start telling the difference.
- Why high-intensity exercise can spike cortisol and backfire when your nervous system is already in survival mode, and how to sequence your training around your actual stress state.

Chapters:

00:00:00 What Somatic Movement Actually Is
00:03:28 Little T Trauma: You Don't Need a Big Event to Be Carrying Something
00:07:00 Signs Your Nervous System Is Dysregulated Right Now
00:10:15 Why Nervous System Health Is the Next Frontier in Fitness
00:19:31 Why 80% of Your Stress Lives in the Body, Not the Mind
00:26:06 How to Tell the Difference Between Aging and Accumulated Tension
00:36:23 Functional Freeze: The Hidden State Draining High Performers
00:41:40 How to Know When Someone Has Actually Shifted
00:56:32 How to Start: Time, Frequency, and What to Expect
01:05:40 How Chronic Stress Disrupts Your Hormones and Health
01:08:32 Why High-Intensity Exercise Can Make Things Worse When You're Stressed
01:14:00 How to Build Stress Tolerance and Expand Your Capacity
01:25:06 Somatics vs. Talk Therapy: What Each Does Best

About Liz Tenuto:
Liz Tenuto is a somatic instructor, Pilates teacher, and Feldenkrais-trained practitioner with over 15 years of hands-on coaching experience. She's the founder of The Workout Witch, where she's built a science-backed somatic movement method that's reached more than 240,000 students and 4.8 million followers across platforms. She came to this work through her own story, chronic pain, insomnia, and a long search for what actually worked.

Connect with Liz Tenuto:
Instagram: https://www.instagram.com/theworkoutwitch_/
TikTok: https://www.tiktok.com/@theworkoutwitch_
Website: https://theworkoutwitch.com/
Book: https://theworkoutwitch.com/pages/book

–

This episode is sponsored by:

AX3: Clean supplements, real standards.
👉 Visit ax3.life and use code GABBY for 20% OFF your first order at https://www.ax3.life

ONESKIN: Skin longevity backed by real science, not a 10-step routine.
👉 Get 15% off OneSkin with the code GABBYREECE at https://www.oneskin.co/GABBYREECE #oneskinpod

HAMILTON HOUSE: Hamilton House is almost here. Training, recovery, and real community under one roof. Built by Laird Hamilton and Gabby Reece.
👉 Claim your spot before we open the doors at https://hamiltonhouse.co/

–

The Gabby Reece Show

This is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.

If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.

Connect with Gabby Reece:

Instagram: https://www.instagram.com/gabbyreece/
TikTok: https://www.tiktok.com/@gabbyreeceofficial
Website: https://gabriellereece.com

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Your gut is running more of your life than you think.

I sit down with Dr. Karan Rajan, NHS surgeon, gut health researcher, and one of the clearest science communicators working today, to talk about why fiber is one of the most powerful levers you have for long-term health, how the gut shapes your mood and brain function, and what most people are getting dangerously wrong about protein, GLP-1s, and extreme elimination diets.

This isn't a conversation about cleanses or cutting food groups. It's about understanding your gut as a living system that responds directly to what you feed it, within 48 hours.

What we explore:

- How the gut microbiome directly shapes mood, mental health, and brain function and why diet is often the missing variable in depression treatment.
- Why high-protein, low-fiber eating is silently damaging your colon and what the data says about finding the right balance.
- What prebiotics, probiotics, and polyphenols actually do inside your body and how to combine them for maximum impact without buying a single supplement.
- How GLP-1 medications affect the gut microbiome and why you have to plan proactively for fiber and nutrient deficiencies if you're on one.
- Why fasting, spices, and something as simple as eating with your hands can meaningfully shift your gut health and the four lifestyle levers that matter more than any test or supplement.

Chapters:

00:00 Introduction
02:24 Why High Performers Are the Last to Take Care of Themselves
07:07 From Gut Surgeon to Microbiome Advocate: Dr. Karan Rajan's Origin Story
10:09 The Gut Bacteria Linked to Depression That Antidepressants Ignore
14:00 Prebiotics vs Probiotics vs Polyphenols: What Each One Actually Does
17:31 How to Add Fiber Without Destroying Your Social Life
20:36 The Protein Mistake Even Healthy People Make
29:21 How to Optimize the Pregnant Microbiome Before and During Pregnancy
33:12 What Your Poop Tells You That Your Oura Ring Never Will
43:36 Fasting Windows, Saunas, and What Science Says About Gut Health
47:23 GLP-1s Are Changing Your Microbiome: What You Need to Add Back
57:06 Why Treating One Organ at a Time Is Failing Patients
01:07:27 10 More Grams of Fiber Cuts Colon Cancer Risk by 10%

About Dr. Karan Rajan:
Dr. Karan Rajan is an NHS surgeon and clinical lecturer who trained in general and colorectal surgery before becoming one of the most trusted voices in online health education. His content, reaching millions across social media, strips medical science down to what's actionable, without losing the rigor. He's the author of This Book May Save Your Life and This Is Vital Information, and the co-founder of Loam, a fiber supplement built on the science he spent years researching. He lives at the intersection of clinical credibility and genuine accessibility, which is a rare and useful place to be.

Connect with Dr. Karan Rajan:
Instagram: https://www.instagram.com/drkaranrajan/
TikTok: https://www.tiktok.com/@dr.karanr

–

This episode is sponsored by:

RITUAL:
So sit back and raise a glass to your new evening Ritual with Magnesium+. Save 25% on your first month at Ritual.com/GABBY.

TIMELINE
Support your cells and how you age with Mitopure® Gummies from Timeline. Visit https://timeline.com/GABBY to up to 39% off your Mitopure® Gummies.

ANNMARIE:
Visit https://www.annmariegianni.com/ and use code Gabby for 20% off.

TRUE NUTRITION:
Get 20% off your first custom blend at truenutrition.com/GABBY with code GABBY

–

The Gabby Reece Show

This is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.

If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.

Connect with Gabby Reece:

Instagram: https://www.instagram.com/gabbyreece/
TikTok: https://www.tiktok.com/@gabbyreeceofficial
Website: https://gabriellereece.com

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.