Off The Vine with Kaitlyn Bristowe - Dr. Amy Shah | Feeling Burned Out? Reset Your Health for Hormones, Nutrition & Energy!

Episode Date: January 15, 2026

#911. Women have been told to “just deal with it”, and this episode explains why that’s not okay!Kaitlyn sits down with double-board certified physician and bestselling author Dr. Amy Shah for a conversation every woman needs to hear. They talk about what’s actually happening in women’s bodies in our 30s, 40s, and beyond — and why most of us were never given real guidance around food, movement, stress, or hormones.In this episode, you’ll learn why perimenopause can start much earlier than you think, how nutrition (not dieting) plays a major role in energy, mood, brain fog, and weight, and why the way women move, recover, and manage stress needs to look different. Dr. Shah also breaks down her 30-30-3 method and 4-3-2-1 movement framework, giving you simple, science-backed tools you can actually use.If you’ve ever felt confused, dismissed, or like your body changed without warning — this episode will help you understand why and what to do next. Listen now!You can purchase Dr. Amy's books here: https://amymdwellness.com/pages/booksIf you’re LOVING this podcast, please follow and leave a rating and review below! PLUS, FOLLOW OUR PODCAST INSTAGRAM HERE!Thank you to our Sponsors! Check out these deals!Covergirl: Go the distance with COVERGIRL’s new Eye Enhancer Wrap Tubing Mascara for a lash extension effect. Shop at your nearest retailer now. Only from Easy, Breezy, Beautiful COVERGIRL.comBooking.com: Head over to booking.com and start your listing today. Get Seen. Get Booked on Booking.com!Baked By Melissa: Right now, Baked by Melissa is offering our listeners 20% off your order at Bakedbymelissa.com/VINE Chewy: Chewy has everything you need to keep your pet happy and healthy. And right now you can save $20 on your first order and get free shipping by going to Chewpanions.chewy.com/offthevinepodcast. Minimum purchase required. New customers only. Terms and conditions apply. See site for complete detailsDime Beauty: So if your skin is begging for hydration, head to DimeBeauty.com for 20% off with code PODCAST20. Pura: Right now, you can get a free Pura 4 home diffuser when you subscribe for 12 months. This offer won’t last. Get your free diffuser at Pura.com.EPISODE HIGHLIGHTS: (8:57) – Learn about perimenopause and why it starts way earlier than you think(13:46) – Why dieting has failed women — and the simple nutrition framework that can actually change your health.(31:47) – The 4-3-2-1 movement framework designed for women’s hormones, bones, and metabolism.(43:43) – Brain fog, mood swings, and anxiety? The lifestyle habits that can help clear them!See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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off with code podcast 20. That's Dimebeautcom or you can also find Dime on Amazon and Alta. Your winter skin will thank you. And Pura. Right now you can get a free Pura 4 home diffuser when you subscribe for 12 months. This offer won't last. Get your free diffuser at pura.com. You're listening to Off the Vine with Caitlin Bristow. Vinos, real quick, if you are listening right now, which obviously you are, you wouldn't be hearing this, can you hit the subscribe or follow button on whatever platform you're on? Please, that one simple thing helps more than you even realize it allows me to keep growing on this podcast and making these episodes the best they can possibly be obviously for you.

That's the only favorite I'm going to ever ask, okay? It truly means the world to me. Thank you. Now let's get into it. Hey, everybody. Welcome back to Off the Vine. I'm obviously your host, Caitlin. So I should really stop saying that.

I don't have to say my own name anymore. Gosh, I'm Caitlin Bristow. I'm Caitlin Bristow. Today we have a very special guest, Dr. Amy Shaw. She is a double board certified physician, nutrition, nutrition expert, and author of two New York Times bestselling books. She's about to release her highly anticipated new book called hormone havoc, which dives into women's health, hormones, nutrition, lifestyle strategies. All these things to help us feel more energized, less brain fog, balanced, empowered. All the things that we want to feel, especially going into perimenopause and menopause.

pause, which apparently you should be thinking about in your 30s. Sorry to break it to you. Anyways, on today's episode, we're going to talk about the changes happening in our bodies. Science-backed information on dietary methods that she has. All digestible things that are not going to overwhelm you. And we talk about how to not overwhelm yourself while getting your body to feel the best that it can possibly feel. So whatever age you are listening to this, it's important. First and foremost, I just want to know what drew you to nutrition and women's health specifically. Was there something that happened that you're like, I need to be a spokesperson for this? Yeah, well, it's two different stories.

So women's health, it happened because I was just a regular doctor, like whatever. I went through medical school and I thought I was going to do nutrition and gut health. But I started having my own issues with hormones and not feeling like I was getting enough answers from my fellow doctors. Like I thought maybe I missed something in med school. Like I was like, maybe I don't know it, but everybody else does. No, no one knew anything. And they couldn't support me. And I kept looking on the internet and all this like random stupid advice.

And so... Sounds like the internet. Yeah. So one day I was rushing through life just like I, you know, always was going through clinic, trying to get everything done, almost like not being in the moment. You're just like in your head trying to get through that next thing. And I had to pick up my kids from a karate class and it was going to close at five. But I had a meeting right after clinic.

So basically they were like, can you? you say for this meeting and I was like in my mind I was like no no no no but I was like sure because I didn't want to disappoint anyone I was like this new the new doctor and the only female one and so anyways I was rushing on to drive home to get them and on the way home I got into this huge car accident and I was the second interview today where somebody got in a huge car accident really yes go on I'm yeah so I was like I always looked back and I'm like was it just meant to happen anyways was it because I was like not, I was in such a rush that I was like doing things, you know, the whole thing. But that really woke me up because I thought to myself, I don't love what I'm doing.

I feel awful. I hate the person that's like in the mirror. I'm not the friend, the person, the doctor, the wife, the mom that I want to be. And I have to make a change. So that's really how it all started. So I started to like think about all the things I would need to do. So change my nutrition. I would have to like go back to what I knew was right about, you know, spending more time outdoors,

taking more time to sleep, like reduce my stress, all that stuff. So as I started to do that, I started to share. And that's kind of my journey into the women's health side of it. Because I think by default, women just don't get enough support. Yeah. And so I think when I was talking about nutrition and gut health, but everyone was like, but wait, tell us about the hormone part because we really want to hear about that. So I basically, that's my three areas, like nutrition, gut health, and women's health,

kind of the interplay between those. So I recently went to this clinic where this, I sat and spoke to this woman. She took two and a half hours to talk to me about hormones, gut health, the women's body, a woman's body, just like everything that nobody had ever sat down and talked to me about and went through all of my history and things that are concerns and things that are normal and not normal. And we did so much blood work. And then she took two hours again to go over all of my blood work with me and put me on like certain supplements. And here's where I learned so much about my body.

And I was like, this is that 40 years old. I wish I knew so much of this before. But no one had spent that much time. That's amazing. It was so informative and I felt so empowered and I now learned that I have leaky gut. And I'm sure everybody has some form of leaky gut. I'm like highly sensitive to things that I've been putting in my body for a long time. And there's just so much that like aligns with then into hormones and why.

And it's just so that's why I'm so excited because I think so many women want to know just more. And like this interview is going to help them get encouraged to go out and, you know. And learn more about their bodies. Exactly. I just think it's an important conversation, especially now that, you know, people are becoming so aware of wellness and nutrition and hormones and all the things that you are doing. So I know that you've said the leading textbook on menopause doesn't even have a dedicated

chapter on nutrition. Explain why that's a big deal. Okay. So we get on, I think there's a statistics that people get about six hours of nutrition training in medical school. So doctors really don't know a lot about nutrition. Which is crazy. It's crazy.

Yeah. And so when you look at nutrition in general, we have very little guidance. But we do have some guidance around, you know, children, adolescents, elderly, pregnancy, but absolutely no evidence-based agreed upon nutrition guidelines for women. And like especially women in their 30s, 40s, 50s, 60s, and beyond, our bodies are changing so much. We actually need the proper nutrition to support that change. And not only are we suffering because.

we're going through these life stages, you know, with all these hormone changes. But we have no guidance around what we should be eating, how we should be living, and we're left to kind of like diet culture, internet trends to kind of figure it out. Which are coming from people who maybe don't have the right knowledge and education. That's right. And like I think most women know that the only nutrition advice I've ever gotten was to lose weight. Yes. And that's like literally it. Nobody's been like, Oh, hey, did you know that your muscle mass is declining as you age because your hormones are going down? Did you know that your gut's changing? Did you know?

Like, how about empowering women with that information so that we can do things to actually change the trajectory of our life? It's also this ozempic craze, which I'm like, I'm all four people, you know, losing weight if it's going to make them feel better or not. But at the same time, they're not now getting proper nutrition. Totally. Because they're not as hungry and then they're not supplementing. and then maybe they aren't moving their body at the gym, and then it's causing people to, like, lose hair because you're not getting proper nutrition.

I know. Yeah, that's exactly the issue. Because if you don't know all of these things, like if you don't know that your muscle mass and your bone needs support as you age, otherwise it's going to decline. If you don't know that your brain needs certain micronutrients, like then you're just going to take these. A lot of people who are already on the thinner side

will take these and really eat very little and get very little of those micronutrients or very little of the protein or the fiber that they need. So in the long term, it's actually going to damage them. Right. I always try and think long term over short term. Yeah. But the hair loss already for me, I'm like, couldn't do it.

I'm like, I'm already way too insecure about my hair. I know that the hair loss thing is tough, especially, that's with any kind of weight loss. Yeah, that makes sense. What do you see as like the biggest misconception women have about perimenopause and menopause? Okay, so biggest misconception about perimenopause is I'm not in, in it yet. I think everyone thinks it's like this thing that happens in your 50s or 60s and like one day

you're just going to, you know, deal with it. I am pretending it's not happening. Yeah. I was talking to someone in the medical field a few years ago. I was talking to her about how I'm really loving the whole pari menopause world because I can educate women around how their hormones are changing, how their guts changing, how they can support it through food or exercise. And she was like, oh, that's interesting. Like, you know, people in their like 50s and 60s. And I'm like, no, paring men can start in your 30s. Like you, it's not just like one day you wake up and your hormones are gone. It's this gradual decline that happens 30s, definitely 40s, definitely 50s.

And then at some point it gets really bad. So like those hot flashes and night sweats might happen kind of closer to menopause, but like a lot of the other things are happening way before. And like is it on like a cellular level that people can't feel yet? Yeah. Like, for example, if you think about it, I always describe it like as a toothpaste when you have a tube of toothpaste. And you're kind of getting to the end of the toothpaste. And some squeezes, you get like a full squeeze.

And then other squeezes, you'll get like a splatter. And then once it gets really low, it's like sometimes you get nothing out. So that's literally what's happening with your ovaries. Like you're getting towards the end of, you know, the tube. You're starting to see like little spluttering of your hormones. And then as you get even closer, you'll see even more drastic symptoms. So in the beginning, it might be as subtle as you're tired more. You can't recover as well from like the night out or a workout.

It could be a little bit of sleep issues. It can be like a little bit like, oh, my period used to be like right on the dot. Now it's a little bit weird, like or shorter or a little bit heavier. You know, like there's like subtle changes that start. And if you actually clue into it, she'll be like, oh, yeah, that's something that's starting to happen. For example, for me, one of the biggest signs was sleep. I think I always was, like, always had trouble with sleep, but like never, it was always, like,

right before my period. But then it started to get, like, right before my period for that whole week. And so then it was like- That's scary. I'm like, I love sleep. I don't want it to ever go. I know. And if you're someone who's sensitive to sleep, like, that's one of the most frustrating things

because that can happen. as one of the first signs. Yeah. Oh, gosh. I'm already finding perimenopause so, like, not sexy. Like, I'm seeing this guy in this morning. I'm sitting there putting my testosterone cream on the insides of my legs. And I was like, is this doing anything for you?

I'm like, but it will do something for you in the long run. Yeah, in the long run. But, like, it's just crazy. All the things that we have to do and think about. And no, and then I was saying, I was saying to Gabe when we came in, I was like, oh, you're not going to probably love the third up. because then I went, actually, no, you need to listen because men need to know and be informative on women's bodies, too, to support them in any way they can. And also understand what's happening.

Like maybe, you know, women are living longer, healthier lives, and that's amazing. Like, we should be supporting them on that journey. Yeah. Because, like, part of the reason we want to support each other and ourselves during perimenopause is, like, so that we don't, like, fall off a cliff. Like, you can be young and vibrant and healthy all the way through. Whereas I think people like generations have passed, it would be like once you hit menopause, like you're basically done, you know? That's all we knew back then.

And I even remember my mom telling me that like there's so much shame around women's bodies and what happens. And even in the tampon aisle or like pads were covered with paper bags. Like you couldn't even walk by because it was like offensive. That's so wild. I mean my mom, it's so funny. because I asked my mom because she grew up in India, right? So I was like, you guys talked about everything.

They had aunts and cousins and like all these like older women that would give them advice around everything. But she's like, we never talked about menopause. Wow. Is that weird? It is. And it makes me sad for, I mean, it even gives me grace for my mom looking back on like what she was going through. And I just thought she was like so mean at times or crazy. And I was like, oh, she was going through it.

I know. While I was going through my own hormonal journey. Right. So I think just recognizing it, empowering women, telling them like, hey, there are things you can do. And actually, there is science. And actually there is stuff that, you know, could help you through this. And sorry that you haven't heard this before, but here is like a blueprint. Like literally what I wanted to do with this book is that if you couldn't do it all,

but you just wanted to do the main things that there's like good science behind. that you could start doing that. Baby steps. Yeah. That's like the key to any big change. Yeah. It's not thinking you have to do something drastic and big and change everything. It's all the little things that you can be doing to start and baby steps and then see how you feel.

And then you get empowered to do it more because you realize how good you feel. 100%. And that's, but I mean, I'm like, give us the blueprint, but I guess is the book, the blueprint? Well, yeah. So part of the book, I'll tell you like the gist of it. Yes. So the big thing that I've created is something called. the 30-33.

Yes. And the reason I did that is that we've always been told to diet, to lose weight, to not eat, like food is the enemy, but like we need to know what to eat. Like, what is something that's going to actually help us with our muscle, with our bone, with our brain? So that's what the 30-33 is, like based on the science. And we know that eating like enough protein, especially in the morning. So the 30 grams, the first 30 is 30 grams of protein in the morning.

morning. And the reason I say that is that people have different protein needs, like, you know, total body protein needs. So like some people need 100 grams of protein. Other people need like 80. Other people need 120. But starting with that 30 is so important. The science says it helps you feel less hungry. It's great for your mood, your cravings, their motivation, your gut health. And so you got kind of like that set. And then the next 30 is 30 grams of fiber throughout the day. So this one is tough because 95% of people are not getting the 30 grams of fiber that is absolutely recommended through thousands of medical studies to actually help your brain, help your aging, inflammation, your hormones. And so that's something I thought was so drastic. Like, how do people not know

that this thing can actually change your life, but none of us are doing it? And like, I don't know if I'm getting that much fiber. What are like main foods that we can either have fiber in Okay, so things that you wouldn't think that have fiber, it's like raspberries, blueberries, avocados. Okay, then I get fiber. Yeah, chia seeds. Okay. Chea seeds are like such a hack for fiber because one spoon, one tablespoon, is like five grams.

So for every 10 grams of fiber like an American eats, they've reduced their risk of death by 10%. So like literally two spoons of chia seeds a day could like change your life. Yeah. Whoa, that's easy. Yeah. And then the third part of it is three probiotic foods. So like 95% of people don't get enough fiber. Probably like 99 don't get three probiotic foods today.

But probiotic foods is like yogurt. Yeah. Probiatic cottage cheese. Kimchi sourcrow. Even raw. I love sourcrop. Oh, you do? Yeah, I do.

Raw apple cider vinegar. So once you actually know, this is why I created it. Because I'm like, when you give women the tools and the knowledge and you're like, hey, this could actually change your life and the trajectory of your life, we will do it. Yeah. But we didn't know. Right. How are we supposed to like guess that we were supposed to do this?

That's, I mean, that's all I need is someone to tell me. Just going to that one woman at the clinic and her telling me, like, I found out that, like, tomatoes do not work well with my system and I become very inflamed. And then she goes, grapes are really not good for you. And I was like, wine? Oh, my God. She was like, oh, do you drink wine? I was like, do I drink?

Do I drink wine? Oh, no. I'm putting creatine and five. and amino acids in my water every day now. I love it. And then I'm taking a really good multivitamin and some fish oil because I learned so much about like certain omega's, the mega-3s that were okay, but the mega-6 were bad. So I need to take more omega-3s to balance it out.

And I learned so much. Good. And that's, I mean, that's like the whole point, right, of all of this. But it made me excited because I was like, I can't wait to feel good. Yes. And do you feel good already? Yes. It's been probably eight days.

Yes. And I feel, especially the hormone replacement stuff, like I just feel more energy. Yes. I feel better. I'm, yeah, I sleep already. I sleep pretty good. So I'm not struggling with that yet. No, that's like I feel like knowing so much more about your body and being able to do something about it is like the whole point.

You know, like I want to empower people to actually take care of their body. And who when's the last time, I mean, what you just described, when's the last time somebody went to the doctor and actually had a visit where they felt? satisfied with the amount of- Probably never. Yeah. Like diet and lifestyle advice they got. Yeah. And do you give advice and all this stuff on your social media platforms too?

Yes. Okay. Which is what? Yeah. So Dr. Amy Shaw is my social media and I, that's actually how I got started. So after that accident that I told you about, I started to write blogs for free just because I was like, I need to do something to kind of like tell people.

Like I was like, oh, this is what's working for me. You know, as a physician who knows about this, like, this is what I'm doing. and that after the pandemic, someone's like, hey, by the way, no one reads blogs anymore. Like, it's all social media. And so I actually, like, committed to social media after the pandemic. And that's when I really saw, like, the need for this information. The book is called hormone havoc? Yes.

Hormone havoc. Oh, it's right in front of my face. Okay, so this is the book that people should get, and they can obviously get it wherever they find books. Everywhere you can find books. Okay. And basically aged for women, what, 30 to 60? or should just... Yeah, and you can even, like, my daughter,

like my team members and my daughter, they're all younger and they're like, we want to know, like, what we should be doing so that we don't have to, like, go through this, like you guys do. Right. Yeah, I don't want that. I don't know what's going on there.

For women in their 30s, I feel like I have a lot of... Well, I feel like women in their 30s to, like, 50 follow me. Like, what could women be doing in their 30s right now to prepare? Okay, one of the biggest things I found is that, what I didn't realize is that women are so much more wired for stress than a lot of their male counterparts in general, women as a group. So like things that relieve our stress are different. So women are not just exactly like men.

All the research that's ever been done is really all on men. And until like 1993, there was actually almost no research on women because they didn't mandate it. And so I just feel like if you can understand what you can do to improve your health, like it will change everything. Go the distance, would you with Covergirl's new eye enhancer wrap tubing mascara for a lash extension effect. I tried out Cover Girls' eye enhancer wrap, the tubing mascara that I'm talking about. And I have to tell you, one coat and my lashes were looking so fire that I immediately opened my front camera for a selfie. It just gives me that lifted, lengthened lash moment that makes your eyes just pop without you even trying. And the tubing formula,

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Right now, Baked by Melissa is offering our listeners 20% off your order at Bakedbymelissa.com slash vine. That's Baked by Melissa.com for 20% off your order, Baked by Melissa. com slash fine. Exercise can be so intimidating to people who don't, they're not a gym goer and gyms can be intimidating. Like, what can people do to even take those baby steps to start? Is it important to lift weights? is it important to just do Pilates? Like what is...

Okay, so this is the deal with exercise. Whatever you love should be the base of your exercise. So if you're a dancer, you're a dancer. Like, if you love to dance, that can be your base. Something you love should be your base. So that's something you do almost every day or four days a week or whatever. That's like your movement. Well, I just love working out.

Yeah. And if you love... Me too. I love moving my body. So four days a week, move your body however you want. Okay. And then, but two to three, like at least... two, if not three of them, should involve weights. And the reason why is that your muscles need to

be stimulated to actually grow. And it needs to pull on your bone to actually get bone to grow. So as we get older, the stimulus to put down bone is much lower and the one to break it down is much higher. And so that's why women end up getting osteoporosis because they're not stimulating their bone enough. Remember when they told us to just drink a glass of milk? And that would And that would fix it. I know. Great for your bones. I know.

Drink a glass of milk. I know. I know. And like, did you even know, like, until I was in this world, and this is post-nutrition, medical school, everything. I didn't know that you were supposed to stimulate your bones. Like. No, I didn't know until you just said that.

Yeah. Like jumping. Yeah. You know, things like that involve, like, putting a little impact on your body is like a stimulus for the bones to grow. And you need that. Oh, that's great. Yeah.

Because, wait. hold that thought because I otherwise will forget mine. Yeah, yeah. My brain sucks. When my trainer, he always has me do stuff with jumping and like more athletic like movement before I start lifting. Yes. And he says that's so important.

Okay. So there's like a trend going around on social media that's actually really amazing. Jumping 50 times in the morning? Yes. I started doing it. Oh my God. Just like three days ago. But literally that's why because not only of course it stimulates a lymph flow and

gets your circulation going like yes, you're hurt. But it's actually really great for us. our bones. And so like that's something you can easily do. So okay, so four days a week, at least you want to do stuff. Something you love doesn't matter. Move. Just move. And then three of the three days or three sessions, two to three sessions a week, you want to do weight training. So if that wasn't what you love to do, like some people love pickleball, some people love walking, you like, but three days pick up weight training. And then this is the weird one based on science. You should at least once a week do something that's like a sprint.

because it's like our heart is a muscle. So if you never actually like get to its limit, it's never going to get stronger. Yeah. So like. That's funny. I sprint twice a week with my trainer. You do. So see, you're on it.

So most people have, do not sprint. Yeah, because why you don't know the importance of it? Yeah. And you. I didn't even know. I was like, why am I sprinting? Yes. And it's like so good, right?

Because your heart rate gets as high as possible. and you're kind of training your body, your heart to get stronger. Yeah. And as you get older, the heart gets weaker and stiffer. And so you're basically anti-aging the heart. Well, I'm, I always consider myself such a healthy person. And then I found out just genetically I'm at risk for heart disease later in life. So it's like, it doesn't matter.

But it's just like now I know I need to keep up this lifestyle. That's like me too. So my entire family has like bad diabetes, bad heart disease. So it's like I can't. be like the slacker. You know how you see some people just like eating whatever, like not, you know, doing like not sleeping and they can do that. Yeah.

Like people with genetic family history, you kind of already have a predisposition for getting these things. So you have to be extra careful. It's scary, but again, so good to know. Like my sister, she said this to me the other day. She goes, I know this is so dumb. She's like, but I'm too scared to learn this stuff because it's so intimidating. Yes.

And seems so hard. So I'm like, how do I make it a. approachable for her. That's right. I mean, that's exactly how I feel when I'm sharing things on the internet. If I say something that feels really overwhelming or complicated, it actually works opposite than it should. Like, we're supposed to empower women and give them tools. And so what I learned from social media over the last few years is like the things that are small little switches that make the biggest impact. Like, and then you start to add on. Like, eating, 30 grams of protein at breakfast feels like, okay, I could try that.

Like eggs and some yogurt, maybe cottage cheese. Like, you know, you get your 30 grams or shake, you know, and you can get 30 grams. It's not that hard. And if you do that, that's kind of the first domino and you feel better, feel more motivated, you feel more energized, and then everything else can start to follow. Yeah. That's the first thing I do when I wake up, except that's hard when I travel. All my, everything goes shit when I travel.

I'm like, damn it. And when I'm home, I am dialed in. Same. Gosh. And I love that your book also includes 20 recipes. Yes. That's because I think that's also intimidating. Hearing weight training and then not knowing what to make yourself is so intimidating.

Yes. So the fact that you have recipes in there for people. Yeah. And it's recipes like what you were mentioning about. And it's for hormone balance too. Exactly. And you were mentioning like those quick and easy ones. Like that's all that we can be doing at this.

Like my, the recipes in in the book are not like 12 step like Instagram recipes. Yeah. Because I think that that's for a different time and place. Like we're at the time of place where we're like, let's maximize what we can do with our time. Like really simple things. Like what you were mentioning as your snack is like something that would be awesome for people. Yeah. And it's delicious.

Yeah. That sounds really good. This episode is brought to you by booking.com. Okay. Here is the thing. Travel never a one-size-fits-all. So what works for one person is definitely not what works for everyone. That's why I love booking.com because they offer a huge variety of hotels and vacation rentals

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my two go-to words. Cozy but elevated. Maybe a separate space to wind down, a good bed, and enough room where no one feels like they're on top of each other. The best part is, booking.com makes it so easy to filter for exactly that. So no settling, no guessing, and honestly, if I can find the perfect stay on booking.com, anyone can, because I'm picky. So find exactly what you. what you're booking for. Booking.com, booking. Yeah. Book today on the site or in the app. I was about to say something, but I already know you guys are going to be like, duh. I was going to be like, you know I love my dogs, right? Yeah, duh, Caitlin. Well, anyways, keeping them happy and healthy is way easier thanks to Chewy. I talk about Chewy all the time. I use Chewy all the time.

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Terms and conditions apply, so see site for details. Also give me the 4-3-2-1 movement framework. 4-3-1 just means four days of movement that you love. Oh, that's the 4-3-2-1. Yeah. Three days of weight training. Yeah. But we missed the two.

Okay. So two is heat therapy. Anything with like heated yoga, sauna. like something, and then the one is a sprint, a sprint once a week. Okay. And so it's kind of like, if you were like, hey, give me the ideal framework that I could start with that could help me heal my hormones, my gut health, and help me through these phases of life, I would be like, this is what the research says.

Yeah, because gosh, it's so easy to think about things short term because it's easy, but long term, it's like, who doesn't want to live a full, beautiful life? And the thing is, I think what people don't understand is that if you're not doing these things, if you're not taking the steps, you might still live a long life, but you're not going to be functional or healthy for a huge percentage of it, which is so sad. That's like way worse than dying early. Yeah. And it's one of those things too where I always say, I mean, fitness in general, but just

overall wellness. It's one of those things that like you just got to do it once and you get, you know, itch to do it more. And it's just the hardest thing to just do it that one time to just order those weights off Amazon and download one of the, um, Lindsay Arnold, who was a dancer on Dancing with the Stars, has such an approachable app that you can download. And it's just like, do it once. I know it sounds so overwhelming. And then just see how you feel after one time. If you hate it, okay. We'll just, we'll figure that out from there. But like, you probably won't. And I also think that having support of others. So the best thing about writing a book is that,

you could go to your friend and say like, hey, do you want to try this and like have some support? So that was the other thing about women's health that people have just figured out is that women actually do much better with other women's support. Oh, yeah. And like it's not it's, yes, you need the male support. Yes, it's good to have partners and like family. But there's something about the social bonding that women have with each other. Yeah.

That is so healing and like so empowering. So it's like as easy as like, hey, do you want to try this new workout? Yeah. Do you want to like do this thing with me? Go on a walk. Yeah. Like it is so powerful. I call the female friendship effect.

It is something that we're just figuring out through science. We knew it intuitively, but like we're figuring out through science that women actually need that. We have a lot more oxytocin receptors and sensitivity to our receptors. So we need that like love and bonding a bit more than others. Oh, that's sweet. Yeah. Yeah. I mean, I feel it.

I know it. I have it. And it's wonderful. And that's what I was even going to say, like, for people who do feel intimidated and who have an exercise in years, that's one thing that you can start implementing is just going on a walk with their girlfriend or saying, let's try this together. 100%. Yeah.

Like, let's go on a walk together. And that itself, if you go in an outdoor walk, not in today's weather, but like, yeah, when the weather gets nicer. If you go on an outdoor walk or even a cold walk, with a first, friend, the way you feel after is like there's nothing like it. My girlfriend and she's my neighbor, it took us forever to be like, we should go on a walk together. We're neighbors. And then we did it once and I was like, I feel so good after that. It was so nice. Of course you have to pick the right person. Oh, yes. Yes, I can't just go on a walk with someone I don't enjoy my company with. Yeah.

That's another thing that women I think need to understand is like we're really sensitive to stress and this oxytocin. Like you need to pick the right people to spend time. with. Yes. I think that's actually really important. Yeah. I sadly you learn that the older you get. Oh my gosh. Yes. The hard way. I do want to talk you talked about heat therapy. Yes. I am a freak for it. I have a sauna in my backyard. Okay. And I bought one of those vibration plates. Yes. And then I bought a big standing red light so I could just stand there and shake and sweat. So do you do it all at once? Shake sweat. I haven't yet because I just got that stuff. Okay. But I do sauna probably four times a week. That's perfect. And I love it. I do it for 40 minutes. It's a red light one. That's great.

And I like I sleep better. I drink more water. I just getting in it, especially in the winter. It's just like so glorious. But why is that so important from metabolism and everything? Okay. So we have a lot of data from the Finnish population because the entire country, not only is it very, it's normal part of their life to do sauna, but that they have huge data sets. So unlike our medical system where everybody is like not talking to each other. In Finland, every, like you have everybody's medical records in one place. So they can run studies with like hundreds of thousands of people.

And so what they've done is they checked like, what does sauna is that does it have an effect? And it actually does. It has an effect on the heart, has an effect on, hormones. It has an effect on aging. It has an effect on even overall life, like lifespan. And so they were able to show through all those studies, like how important sauna was for health. And so now we know, we're like, okay, hundreds of thousands of people have done it and they see these results. And it's literally attributable to the sauna. Like, is there other things we can be doing? So then it

looked like, hey, actually what happens in the sauna is that your core body temperature goes up and you release something called heat shock proteins. And those heat shock proteins, you can get that even if you did hot yoga. Or some people, like there's a Japanese hot bath study where they saw that, like, even submerging yourself in a hot bath also has a heat shock protein release. So now we know sauna is not just sauna. It's like heat therapy in general is really a great way to actually improve our health. Now are cold plunges a facade?

So cold plunges don't have as much. data like they don't have these huge hundred thousands of people data sets so we don't have any like life lengthening data on cold plunge but cold plunge the one thing I will say I talked to someone an expert on cold and she said one thing they don't tell you about the finished data is that they all live in like a super cold place and so what they're doing is they're almost doing contrast therapy right because they're going from like ice like freezing outside to like hot so she's like they probably just didn't test it, but like of cold was part of that. So there's definitely benefits for cold therapy. It's just not as robust data as Donna. That makes sense. I feel like and there's so many things around

like your hormones and time of the month with exercise. And even when I do like heat and cold, like I try and work around that. But is there data around that with timing? Yeah, timing of exercise. Yeah. So, okay, people do cold plunge the wrong way. They often do cold plunge right after their workout. And if you're someone who's really, that's terrible. Yeah. If you're really someone who's trying to have gains and like build muscle, you don't want to go in a cold plunge right after your workout. So that's not, you probably want to do sauna after your workout because it increases your circulation, gets things moving. Cold plunge should be either like at the very beginning of the day or at the very end of the day away from exercise. Yeah, that may, I've, I've heard that before.

Yeah. That's like the fastest way to kill your muscle after a workout is going. And it's great for inflammation. So she was saying the expert in cold plunge, she was like, listen, athletes, like if they need to play the next day, they should go into cold plunge because it brings the inflammation levels down. And yes, you're not going to maximize muscle growth, but you're going to maximize your injury prevention. I feel like movement and nutrition, like obviously are part of it.

But let's dive into like daily habits that we can do to keep our hormones in check. Okay. So what is, I don't even. know how to say this. Circadian? Yes, circadian rhythms. Circadian fasting is using circadian rhythm. So that's what I was going to say. One of the biggest things that women need to know, actually everyone needs to know, is that sun and darkness run our bodies. So we are like a clock all the time. We have a clock in our brain, a master clock. But there's every single one of our cells has a clock. And because our bodies are so attuned to, hey, it's morning. We need to like, you know, release

cortisol and testosterone and thyroid. Oh, it's evening, we need to release melatonin. It needs to know what time of day it is to actually run our body properly. And so 80% of our body's processes are affected by circadian rhythms. And so no one tells us that we sit in these dark rooms with no sunlight. People are not getting enough daylight, especially all these modern things that we've done. We've basically taken away strachian rhythms. Like we see a lot of bright light at night. we see like no light during the day and it's like the opposite of what we should be doing and so what circadian fasting is

is just like learning that your body needs sleep when it's dark and also fasting when it's dark so like you don't want to have your biggest meal of the day at like midnight right because people don't know this though like people think oh why would it be bad your insulin sensitivity your ability to digest your body is on rest and repair mode and you're giving it a huge load

to take care of it's I was I say even when the sun goes down at like 4 p.m. Well I mean I think you have to understand I don't mean like we don't have to go back to like cave man days or anything. But what I mean is like let's not Uber eats at the middle in the middle of the night. Like before we had all those options, we'd probably eat our biggest meal of the day before dark or at dark right at, you know, six or whatever. And then you don't have a huge meal before bed. So what I mean is just go back a little bit to that sensible. like let's not eat in the middle of the night. Yeah.

Let's not, you know, let's have a period of break between the time we have our last food and the time we have our first food. So that it's physiologically healthier for your hormones and for your gut, for your brain. Winter skin, huh? We all feel it. Oh, gosh, I was just in Canada. Even worse. Every year as soon as the weather drops, my face goes from fine to instantly dry and tight. Well, I have been using Dime Beauty for actually quite some time now.

Honestly, it's been an absolute must-and-y. have for keeping my skin hydrated all season. Now, I'm obsessed with their hyluronic acid serum. I feel like my skin just drinks this stuff in. And it's super lightweight, soaks in fast, gives me that plump, healthy base that I'm always chasing in the winter. And then I layer on the dewy day cream, guys, gives me the softest, glowiest finish that I feel like all of us crave without feeling greasy. Huh, that's important. It's basically like my skin finally got its daily water intake. And while we're at it, if you're looking for a little signature scent to start the year, got to try seven summers. Okay, this one went absolutely bonkers viral on TikTok for a reason.

It's like warm, creamy, and I just get compliments nonstop anytime I wear it. Somebody said it was intoxicating once. Everything from dime is vegan cruelty free and transparent with no hidden toxins, no weird ingredients, just products that actually work. So if your skin is begging for some hydration, head to dinebeautom for 20% off. With code podcast 20, that's dinebeautcom or you can also find dime on Amazon and at Alta. Your winter's skin's going thank you. Okay, after the holidays, your brain wants one thing less. Less noise, less clutter, less doing. Pura helps you reset your space with premium smart home fragrance, no complicated routine required. Right now, you can get a free Pura 4 home diffuser when you subscribe for 12 months,

set schedules, adjust intensity, and come home to calm on your terms. It's the best. This offer won't last long, so get your free diffuser at pura.com. I feel like women also struggle, and I do badly with brain fog and mood swings obviously anxiety. I feel like those are all kind of addressed through lifestyle. But I feel like food and just being aware of certain things can also help with those things. Like brain fog being the number one thing that I think I suffer with. Yeah. Okay. So listen, protein, most people don't know this. But protein not only is a building blocks of muscle, but it's also the building blocks of like neurotransmitters to your brain, like dopamine and serotonin and all the things that help you think clear and be more motivated.

And so that's why having adequate protein, especially having it in the morning is a great way to help with that brain fog. The other trick I have for you is getting sunlight. Okay. If you get a little bit of light, even if it's cold or cloudy, in the beginning of the day, ideally within one hour, you will see your alertness and your clarity. and your focus completely different. And does red light count or just like sunlight?

Okay, so red light, all of these things are trying to mimic sunlight. Yeah. So easy to just get natural light. But if you were like, hey, I'm... Like if it's gloomy, I mean. Yeah. Gloomy is still fine. Natural light is still kind of ideal.

So like if you're like, hey, I have to go somewhere, you can just walk outside for a few minutes and that's enough. Okay. So if you were going to do this ideally, you would do it like... while you're brushing your teeth in the morning, just walk outside for a few minutes. Well, I do, because I let my dogs out first thing in the morning. And I love just like, even when it's cold, I like to stand there and I feel like it just wakes up my body. Yes, that's exactly right. Okay, great.

And that's one of the easiest ways besides, like, that you don't have to really do anything else differently. That can change, like, trajectory of your day. Wow. Especially your brain fog. That's amazing. Yeah. That's a good, that's a good easy hack. Yeah.

And you can literally, anyone can do that anywhere. It doesn't cost anything. But yes, you could get a red light or you can even get, there's actually panels that you put like on your desk. If you're someone like Ozset travels a lot and you kind of sometimes have to wake up when it's dark or whatever, having a portable or a desk light, like it's called a happy light because it literally makes you happy. Are there red flag symptoms that women should not ignore to bring to a doctor's attention?

Because I feel like a lot of us are scared to bring things to a doctor. But what are things that we should really stand behind? Okay. The periods. Irregular, painful. Anything that feels like you want to ask a question. So so many women do not get diagnosed with endometriosis. They don't get diagnosed.

There's so many things that happen around our periods that feel so taboo that people don't get it checked and they live for years with like this excruciating pain. That's not letting them like do the work. that they need to do. I must have that. You should get checked out. But I thought you couldn't get checked for endo until you go under for surgery and that's when they can see it. No, no, no, no. There's so many different ways to diagnose it. Because I, so I had a fibroid removed and I feel like my first three periods after that, I was like, I'm going to die. This is so painful. But my periods have always been that painful. And now I do find a little bit of relief, but still like, I'm quite uncomfortable.

You should go to a specialist. So the problem with this diagnosis of any kind of pelvic disease is that we don't have like an easy tool that can just tell you, oh, there you have it. But there are things. There are signs. There's testing now. There's ultrasounds. I mean, you can get diagnosed.

And it's nice to know so that you can plan things for your future. Yeah, I know. That scares me a lot. I mean, I froze my eggs when I was 32 and I feel like that's one thing I did that I'm very happy about. wish like I always say to people like I wish at when I was in med school I went into a fertility clinic like for a rotation and I was like scared out of my mind healthy no like young like women that did everything right that were having so much trouble conceiving and I wish I had known

then that you could freeze your eggs because it wasn't something they like when I was in training that was not it was reserved for very very few people it's super expensive but that is one of the best things that you can do for your body. Yeah. Yeah, I'm so happy. I wish I did that earlier, but I'm so happy I did it. Like egg health, is that has to do with like what we put in our bodies, too? Oh, 100%. Wow. That's, that's crazy. Yeah. And it's so funny because women always do all the hard work before conception because we know that like, okay, you have to get health care. You have to stop drinking. You have to stop smoking. You have to stop, you know, blah, blah, blah. Men also should be doing that. Oh, yeah, their sperm matters. Yes. Yes. This health of their sperm is all.

also affected by lifestyle and diet and exercise and drinking and smoking and all this stuff. So it should be both people if they're serious about having a baby, like trying to get as healthy as they can. How do you stay on top of it when you travel, like health-wise? Okay, so I never used to travel. You know, when I was like a full-time doctor in the clinic, I didn't travel at all. And so in the beginning when I started traveling, I was making all the rookie mistakes. And so I'll tell you. I make all of them and they're not rookie mistakes anymore.

or they're blatant mistakes that I know I'm doing. Okay, number one thing I do is I try to time my trips with circadian rhythms, meaning that I'm trying not to fly like in the middle of the night or what would be the middle of the night for my home destination. So like trying to get to bed at what would be my home destinations, like normal bedtime is like ideal timing for me and then getting that sunlight in the morning wherever I am. No matter what city I am, wherever I am when I wake up,

you get that sunlight so you can kind of like reboot your body. And then the third thing I learned is bring food. So I use where I struggle. You can't wing it. Oh, I wing it and then I look forward to my meal flight because I fly first because I'm a boogey bitch and I want that meal because I think it's such a treat. Yes, that's the thing. It's so bad.

It's so bad because the thing is you want to be able to control your nutrition when you're traveling. So it doesn't have to be fancy. like I had like nuts and like oranges and like it was so funny I was like opening I was like opening my orange and like everyone on the plane can like smell it but like it's okay because honestly it's not like a rotten egg yeah that's true it could be worse yeah bringing your own food at least for the travel in case like two hour delay you know that's like normal nowadays right so that's the other thing and then movement like booking it in so if you have a crazy schedule and I'm sure you do there's got to be something booked in. And I think, you know, when I first started to travel, I used to be like,

oh, I'll just go in. I'll leave as soon as I'm done. No, now I'm like, no, I got to get my movement in. I got to have my healthy snacks. I got to get my sunlight. And so you can do things to like mitigate it. Oh, I'm the worst. I've just, every rule I have about health and wellness goes out the window when I travel and I make an excuse for it. And I'm just like, it's so opposite of what my daily life looks like when I'm home. I know. And it's a, but that's the thing. It's really hard to extend those habits. So that's why I try to make it as easy as possible. Like, for example, like fiber that once you know what has fiber in it, then if you're traveling and you have a break, maybe you go and you get like an avocado sandwich or like salad with some protein and

fiber in it, lots of veggies, because you know now what to eat. Would you say processed foods is like the number one thing to stay away from? All processed foods. So process, everything is somewhat processed, right? But ultra-processed means that there's ingredients in there that wouldn't exist in nature or, sorry, wouldn't exist in any kind of kitchen, even if it was like a culinary chef's kitchen. So, for example, if you wanted to recreate Doritos, like you could not. There are ingredients in there that actually are not food. With hormones now, we're spraying our foods with so many things now that they weren't back in the day. And I saw Instagram caption, or it was like a a meme or something that said it was like an animal and the animal was saying these humans spray

all their food to keep us away from it and then put it in their own body. Yes, it's so true. And I'm like, that probably affects our hormones so much. Like how do we wash our food properly to get all that shit off? I know. This is like, first of all, it's so sad. But second of all, you have to understand somebody was talking to me about agriculture and they're like, if you actually think about it, real fruit, especially like berries, for example, they go bad in like a couple of days. Yeah. You know, like it's really hard for farmers, like food suppliers, to actually have viable businesses if they're not doing things to kind of like help extend the shelf life.

Right. So I get that. But that being said, like that put together with all the other things that we're doing to our bodies. So one of the things you can do is there's actually a good study that shows that if you soak first first like actually wash your fruit like with a little bit of like rubbing so it's not like just like holding it but actually like rubbing it and then if you want to be extra good you can put it into a baking soda wash I heard that yeah okay yeah and then just rinse it off after the baking

soda wash and then that's actually the best way to do it okay I'm going to start doing that because I do wash my I used to not wash anything I was like I don't care And now I'm like, does the sticker have a number six on it? Because that means it's blah. I know. I'm like crazy about it now. But the worst. They don't eat the Delta food.

I don't know what I'm doing. No, that's the thing. That's the problem. That's all of us, right? Like we're doing all the things and then we're like eating out. Yeah. And eating like I tell my kids like they're teens, right? Like all of these fast food drive-thrus, like you could make the same thing at home,

but you wouldn't put all the preservatives in it. But it's like done that way so it can last a lot. longer and look a lot fresher. I'll probably never be able to get pregnant because of how much McDonald's I ate as a teen. I honestly ate it. I'm not me. I'm not even exaggerating. I ate McDonald's every day, sometimes twice a day. Yeah. And I think as a teenager, a lot of us did like crazy things like that. So I think, you know, and same thing. That's the other thing that I talk about in the book. It's like you could probably drink more. You could eat more crap. You could probably live on less sleep and more stress when you were young. Yeah. Yeah. Yeah.

So as you move through perimenopause, you're going to notice that your tolerance level for any of those things goes down. Yeah, that makes sense. I can't wait to read the book because, first of all, I love recipes that are easy and that are going to make me feel good. This is going to be right up your alley. Based on everything we've just talked about, you are like, this is right up your alley. You're going to be like a champion, a hormone havoc like. Yes. Well, I better because my blood work says I'm in trouble.

Well, actually it wasn't that bad. Okay. But it's because I've made changes and I'm starting to get like educated about it. Yeah. And you said you love to work out. Working out solves a lot of problems. I love it. I love going in.

I with my trainer we put on like heavy metal music and he does these like intense warmups. And then we get right to and he always says let's eat and we lift heavy. Like I'm like I walk out of there with so much testosterone. I'm like bra. Yeah, yeah. I love it. And that's how many times it week do you do? it with them. Two to three. Yeah, that's perfect. Yeah. And then like when I come to New York, I have a guy here

that does the same style training, so I'll do that. And then I do Pilates like four times a week. That's perfect. That's a great. And I walk every day and I sauna and I eat healthy. There you go. Drink a lot of wine, but I'm like, I'm pretty good overall. Yeah, it sounds like, and you're making it a priority. I think that's a biggest thing. I think understanding that our body needs certain things to work in the long run. Yeah. And honestly, Caitlin, the reason I wrote the book was because there is nothing out there. It's so sad that in this day and age, like, I feel like we've also been saying there's nothing out there for 10 years. Yes. And not putting anything out there. Yeah. Yeah. So everyone go get the book. Yeah. She put it out there. Well, I mean, I think, and it's not, you don't have to buy anything special. It's not like you don't have to follow any kind of diet. It's literally like just what are the basics and then you can build your, you know, self around that. So like there's nothing you need to buy or do to get 30 grams of protein or 30 grams of fiber or three probiotic foods that wouldn't be in like your regular grocery list.

Yeah, it's just more informative about what those things look like and what they are. Yeah, exactly. Well, that's awesome. Thank you for doing what you do. Thank you for coming on here today. Thank you for having me. And everyone go get the book and follow you on Instagram because it's so important. It's just so important.

I love having these conversations on the podcast. So thank you. Thank you for having me. shows. What? This is the mindset. Free. This is the mantra.

Free. Movies like Joe Dirt, pixels, and 51st dates. This is awesome. And TV shows like Survivor, SpongeBob Square Pants, the fairly odd parents and ghosts. Pluto TV is always free.

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a weekly podcast devoted to celebrity gossip, Hollywood deep dives, real housewives drama, and anything and everything, Taylor Swift. We're two sisters who make no apologies for our love of pop culture and the fact that A-listers might mean more to us than each other. Join us on your favorite podcast app every Wednesday for Pop Apologists. Pop Apologists, your new favorite sister and celebrity podcast.