The Chris Voss Show - The Chris Voss Show Podcast – I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life by Dr. Amy Shah MD

Episode Date: May 15, 2021

I'm So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life by Dr. Amy Shah MD A guide to conquering burnout and increasing your energy from a leading medical doctor and nutrition expert EXHAUSTION DOESN’T HAVE TO BE YOUR NEW NORMAL Does it feel like your life is too busy, your days are too short, and you're feeling overworked, overstressed, and overtired? Chances are you’ve asked your doctor for help, only to be told that it’s because of your age, or your workload, or, worse, that it’s just “normal.” If so, you’re not alone. Women of all ages are suffering from an epidemic of fatigue and burnout. But exhaustion doesn’t have to be your new normal. Inspired by her personal wellness journey, integrative medical doctor Amy Shah has created this program so that you can regain your energy and reclaim your life. The key is tapping into the powerful energy trifecta: the complex relationship between your gut, your immune system, and your hormones. Drawing on the latest science and her work helping thousands of clients, Dr. Shah explains how to transform your life by changing: What You Eat: Increase your vegetable intake and sip Dr. Shah’s hormone-balance tea recipe to tamp down inflammation and heal your gut, without giving up your wine and chocolate! When You Eat: Changing when you eat and practicing intermittent fasting—the right way—will help you feel energized all day long. How you manage stress: Simple, stress-busting exercises and herbs like Ashwagandha and Amla berry help calm the Adrenal system and ease anxiety. In just two weeks, you’ll feel your energy surge. In three months, you’ll feel like a whole new person. It’s time to regain the energy you’ve lost, so you can get back to the life you want to live.

You wanted the best. You've got the best podcast, the hottest podcast in the world. The Chris Voss Show, the preeminent podcast with guests so smart you may experience serious brain bleed. Get ready, get ready, strap yourself in. Keep your hands, arms and legs inside the vehicle at all times. Because you're about to go on a monster education roller coaster with your brain now here's your host chris voss hi folks is voss here from the chris voss show.com the chris voss show.com hey we're coming here in our great podcast we certainly appreciate you turning in oh my gosh welcome to another show be sure to refer the show to your friends, neighbors, relatives, dog, cats, everybody in the house. Just leave the thing running when you leave for work every day.

Give the cockroaches something to listen to. Get them all signed up for the chrisfoshshow.com. You can find it. It's like everywhere on the interwebs. They have this whole global system called the Internet, and you can just find it anywhere on there. Just Google thechrisfoshshow.com. Also, we have some amazing authors always on the show. You go to youtube. Just Google thechrisfastshow.com. Also, we have some amazing authors always on the show. You go to youtube.com forward slash chrisfast. You go to

goodreads.com forward slash chrisfast. And all the groups we have on Facebook, LinkedIn, Twitter, Instagram, all the places where all the cool kids are. You can check that out as well. Today, we have a most amazing author like we do. We just put it into the Google machine. Amazing author. And she was like the first person who popped up today and we said hey we should have her on the show she's got a great book that's uh come out just this year march 2nd 2021 this book baby came out and it's called i'm so effing tired a proven plan to beat burnout boost your, and reclaim your life by Dr. Amy Shaw. And this episode is brought to you by our sponsor, ifi-audio.com,

and their Micro-iDSD Signature. It's a top-of-the-range desktop transportable DAC and headphone app that will supercharge your headphones. It has two Brown-Burr DAC chips in it and will decode high-res audio and MQA files. We're using it in the studio right now. I've loved my experience with it so far. It just makes everything sound so much more richer and better and takes things to the next level. IFI Audio is an award-winning audio tech company with one aim in mind,

to improve your music enjoyment of quality sound eradicate noise distortion and hiss from your listening experience check out their new incredible lineup of dax and audio enhancement devices at ifi-audio.com and she's pretty darn amazing she's a double board certified medical doctor and wellness expert specializing in allergy and immunology, hormones, and gut health. She graduated magna cum laude from Cornell University School of Nutrition and went on to complete her MD residency and fellowship training at Einstein, Harvard, and Columbia University Hospitals. She's been named in the top doc list of 2016, 17, 18, 19, and 20 by Phoenix Magazine, featured in national TV and magazines such as Elle, People, Shape, and Allure. She lives in

Phoenix, Arizona, loves being active, and is married with two children. I'm So Effing Tired is her first book published by her publisher. Welcome to the show, Amy. How are you? Thank you so much for the great intro. Thank you very much. Great to be here. Thank you very much for having the show. Anyway, thanks for tuning in, everyone.

No, I'm just kidding. We're done. Amy's got a beautiful background if you're not seeing it on. She has this huge chandelier that's really nice. So go to YouTube to see that. Amy, give us your plugs so people can find you on the interwebs. Yeah, you can find my book at imsoeffingtired.com. You can find me at amymdwellness.com, or you can find me on social media at fastingmd on Instagram, or at amyshahmd on Twitter or Facebook.

There you go. So congratulations on the new book. What motivated you to write this book? Unfortunately, Chris, it was my own dark journey that motivated me to make a huge change in my health, which a lot of people can probably relate to, where you have something bad that happens in your life, that's a wake up call. And finally, you take charge. And for me, being someone who had a nutrition degree and a medical degree, I was shocked that there was really nothing that people could help me with in my own field. And we had never really, we don't have any tools to help people who are tired and burned out. In fact, only 3% of people get a medical diagnosis. The rest of us are just sent home and said, oh, it's because you're getting old. It's

because you're busy. Or for me, it was as a mom physician. And so I was motivated to say, hey, here's how I got myself out of this place. And here are the things that worked. And there were a lot of things that didn't work. I didn't include those. I included the things that did work. And here are the things that worked. There were a lot of things that didn't work. I didn't include those. I included the things that did work and that worked for so many other people, just like me. And I kind of went through the same thing and I did something that probably, you know, I should have read your book a long time ago. I just faked my death when I walked away from all my responsibilities and now things are much better. No, I'm just kidding. So give us an arching overview of the book and what it entails,

please. Basically, I talk about the reason why we're so tired, the biological basis of fatigue and burnout. And then I talk about strategies to take yourself out of that place, kind of a toolkit. And then the third part of the book is a done for you plan. And it's a plan with recipes so that, because people always ask me like, okay, I, you know, I got it. The science is great, whatever, blah, blah, blah. But tell me, give me a done for you plan with meals and timing and all of that. And so that's the last part of the book. Awesome sauce.

So do you want to give us your journey or your starter, you know, background and stuff and what led you to this point and some of the different challenges you were dealing with so people can get a good idea? So I was always obsessed with nutrition, how nutrition affects the body. And unfortunately for me, I come from a family of very, very rampant disease. Everyone has type two diabetes. Everyone has heart disease. Everyone dies before the age of 60 with some kind of heart issue or diabetic issue. And so from a young age, I knew this was a big problem for us and that there were so many people who were suffering from the same thing. So when I realized

that I would always, I would never be someone who could just eat what they wanted or live a life without worrying about these diseases that were affecting every single person. I learned very quickly how food can affect the body. And that's where my journey started. Unfortunately, after 20 years of schooling and training, I came out into the system, what we call our Western healthcare system. And there was just no nutrition options. There was no way to weave in nutrition into my standard medical practice. And I think most people can relate to the fact that when they go to their doctor, there's very little time left to discuss nutrition or diet or health habits.

Basically, you're left to go on Google or search yourself, read books or whatever. So I decided that I needed to give someone, some people, a guidance, a toolkit for, just like you said, when you were going on your own journey, everyone ends up finding their own way. But I wanted to give people a toolkit to say, hey, here are some things that are really known to help. And here's what's helped me and I've tried it. And here's what has helped thousands of other people like you. So that's my journey. Awesome. And so you go through your own sort of crash or you're trying to deal with these issues. What did you find that worked for you and some of the parts of that journey? What I found that worked for me was that I was neglecting my energy trifecta. So I was

tired because I was neglecting the parts of my body that create the energy, the focus and the happiness. So basically I call it a trifecta. Gut health, hormone health, and immune health is the trifecta that we want to be nurturing for good health. Now, most of us, if you're living the standard American life with the standard American food and the standard American habits, you have broken all three sides just by default. So my McDonald's diet that you're talking about. Yeah, exactly. So, you know, there's, what I learned is that the gut, our gut, the center of this trifecta is in constant communication with our brain. And when your gut is inflamed, your brain feels tired. It's inflamed just like the gut. And so I realized, okay, so

how do you fix the gut? So food is number one, changing the timing of your life. So something that I discovered that is immensely important that we completely ignore is called circadian rhythms. So this is the 24 hour internal clock that we have in our bodies and it runs the show. For example, you can't be doing everything at once and your body, every cell in your body has a clock. And during the daytime hours, the clock has certain functions and during overnight hours, the body has certain functions like repair and renewal happen overnight, whereas attention and metabolism happen during the day. And if you nurture this clock, and if you give the clock inputs that it needs, it works well. But when you confuse that clock, so for example, blasting light, blue light, like from your computer, your cell phone and your TV and overhead fluorescent lighting, which has a lot of blue light, blasting your

body with blue light at night when it's saying, then it gets confused. Like, whoa, there's a lot of input coming at me that it's not night right now. And maybe I shouldn't turn on the repair and the renewal processes yet because, you know, Chris is in danger or there's some kind of issue and he should not fall asleep in a dangerous situation. So, and then we're confusing the body in the daytime because we're not getting natural light. Like if you think thousands of years ago, our body craves natural light. So that is light from the sun or just even an overcast gray sky. We are really deranging our circadian rhythms by the life that we lead where we're indoors, we're not getting natural light, we're getting tons of artificial light late at night.

So this internal clock was something that I was like fascinated by because 80% of our genes work on this internal clock and they need to be told when it needs to get inputs from the environment that are appropriate. So I discovered that and I also discovered the benefits of intermittent fasting. And so I actually combined the two. And that's what I call circadian fasting. So what that means is the science of intermittent fasting is so strong. We know that it helps reduce blood pressure and cardiac disease and inflammation, and it's good for your brain and it's good for anti-aging, but coupling it with circadian rhythms takes it to the next level. You know, this really makes sense to me because as we talked in the pre-show,

I've done intermittent fasting twice in my life. The first time I did it, I didn't understand what it was. I thought I was losing weight because I had gone vegan largely. But I actually was using different patterns to do intermittent fasting as well. I just didn't connect the dots. I had no idea. But it was making a huge difference in my life. And yeah, you're right. One of the things I have been struggling recently with going back to intermittent fasting is

somehow I've gotten in this weird rhythm with the coronavirus, you know, where I'm sleeping four hours at a time. I sleep four hours at night and I love to sleep eight hours. I would kill to sleep eight hours a night. Who do I have to kill? No, I'm just kidding. And then in the afternoon, I catch my other four. And one of the things that's been really messing with me at losing weight is unless I go into that full eight hour deep REM thing, I don't lose weight.

I don't heal and everything else. And I'm kind of always at, I'm always kind of at my edge, but I've got to definitely figure out something in my triad like you're talking about. So this, this definitely makes sense. Tell us, tell us more about some different ways people can apply this and use it and utilize it for your book. Chris, this is absolutely something that I hear all the time is that people will say, like, I know my body. And if I get a good night's sleep and if I'm getting late, like, you know, nature time and I'm really taking care of my mind, I lose weight. And it has nothing to do with food, which is so shocking because we always think of it as food-based, calorie-based only. What I found out in myself, it's the same thing, is when I was very stressed and inflamed and I was eating a really poor diet and I was skimping on my sleep because I thought, oh, sleeping is for people who are not motivated and who are not

working hard. And I am a hard worker and I am going to skimp on my sleep and I'm going to wake up at five and do a crazy high intensity workout. And then I'm going to have a very stressful day, eat, you know, things that I shouldn't be eating. And then I was not seeing results. I was actually getting more inflamed. My gut, I was getting all these gut issues that I never had before, constipation and bloating and pain. And so I knew that there was something wrong with that picture. So really, my book is about figuring out that it's not just about what you eat. It's also when you eat and how you take care of your mind.

Those three things have to go hand in hand. It's not just about the food. But you've said it so well, like you know from your weight loss journey because you went through it already. And most of us, a lot of us that have gone through our own health journeys already know that stress and sleep are such a huge part of our lives. I will tell you, though, that sleep is really, really essential. And sometimes if you clean up those circadian inputs, you will be able to get better sleep.

So during Corona, a lot of people lost their sleep pattern, one, because of stress and they can't sleep, and two, because they were working from home or had flexible work hours. And so what I ask, one of the things that you can easily do is one way to retrain your body to go to sleep is to get a blast of sunlight in the day, in the morning. So first thing when you wake up, you know, you don't have to like roll out of bed and like basically first thing in the morning, you know, maybe you brush your teeth, you go to the bathroom and then you walk outside for you walk outside for a few minutes and get that blast of natural light to your retina. And the retina has receptors that go straight to your brain that tell the brain that, oh, it's daytime. So the daytime clock starts. And surprisingly, that daytime clock, when it starts, it also knows then that about,

you know, 12 hours after that, it's supposed to start winding down and get melatonin going. So a lot of people have had success in becoming day owl, instead of a night owl, like a morning person by just getting some light exposure, natural light exposure. If you can't, for people who are listening or watching and they're like, there's just no way I'm going to get that. Either I'm at work or I can or whatever. And then the second best thing is to get those Amazon sunlamps. They're like about 10,000 lux and you can put it in your office and you can sit next to it for a few minutes.

But of course, it can be free. It can be available. Even if it's pre-sunrise, you still get the benefits of that natural light. And the other thing is really improving your nighttime routine. So remember the same way circadian rhythms can help you stay awake and be energetic, which is my book, you know, why am I so effing tired? It also can help you wind down for the evening if you follow the science. So remember that 1000 thousands of years ago, you would not be getting tons of blue light input. You would not be going through a drive-through at late at

night. So you want to start your fast shortly after sundown if you can, and you want to stop getting a lot of light input. Maybe you dim the lights or you get some red or those yellow old light bulbs. You don't need fluorescent lighting at night and you don't need the TV in the background of the computer and all of that. And then there's this element of stress. So what I've found is that when your body senses that you're in a stress mode, it does not turn on the signals to have you fall asleep. That makes sense, right, Chris? If you were in a dangerous situation thousands of years ago, there was a lion chasing after you or hunting for you, your body would not let you fall asleep because it sensed that there was a stress and a danger there.

However, that now in 2021, that stress or danger can be an email. It can be a conversation about work. It can be an upsetting thing that you read on CNN, whatever, whatever website you look at for news. And then you can't fall asleep because your body's in a hypervigilant mode. That's really amazing. So what I should do is in the morning, I get up, I make my coffee, but I have two Siberian Huskies. So I have to let them out. They've got to go, you know, run around the yard and stuff. And usually somewhere in the middle of

the day, I go out and usually we film and spend some daddy daughter time with the kids, the dog kids. But what are they, what I should do is when I'm having, you know, the Chris Voss show coffee here, I should get my coffee and, my coffee and go outside and spend some time with them in the morning and get that sunlight you're talking about. That just makes logical sense. Yeah. And it's so easy. It takes like a minute or two. You don't need to be out there for like hours. And then you start your day. So let's talk about gut health. Years ago, my mom turned me on this really cool thing about making kefir at home. And I was kind of like, you know, whatever, you know, kefir, right? But turns out that stuff's pretty amazing. So tell us about what your take is on gut health and should I be still making

kefir at home? Yes, you should definitely be making kefir at home. Kefir is a probiotic and it contains natural gut bacteria. So remember that a lot of people don't know this, but when you consume bacteria, like in a pill form, say a probiotic pill, your body knows foreign bacteria and it wants to kill foreign bacteria because it doesn't want you to swallow a whole bunch of foreign bacteria. So it kills most of the probiotic. And really, you're just hoping that like fraction of it even gets into your gut. When you consume it with food, like in a lactobacillus form with your kefir or in your kombucha or your kimchi, your body lets it through. It lets it through and it doesn't kill because it recognizes that it's part of your food and it's a it's a good bacteria and so you're able to get that to where it needs to go in a much more inexpensive natural holistic way so i really recommend that it's much much better because you really with

probiotics you don't even know if anything is actually even getting to your gut especially you know if you think about it, when you think of probiotics, kind of like throwing seeds from an airplane, and you're hoping that some of these seeds somehow like hit, but if you're throwing them on barren land, or you're throwing them in Antarctica, you're not going to get any results. And so if your gut is really, really poorly receiving all of that, because you're not doing anything else right, you're not going to get any of the benefits. So I say fix the gut by actually feeding the gut their food.

So our bacteria that live in our blood, 100 trillion bacteria that live in our gut, they like to eat too. They have circadian rhythms, by the way. They sleep and they wake and they eat fiber. Their food is fiber. So prebiotic fiber is the specific term for food, like fibrous food that the gut bacteria like to eat. Now, any fiber, meaning from fruits, vegetables, oats, whatever, can be really beneficial. But especially there's certain things that are very, very high in prebiotic fiber. And those are really great things to eat to help heal your gut if you're someone who thinks that your gut might be the

center of your energy crisis. When she first showed it to me, I was kind of like, yeah, okay, whatever. But man, especially in my 50s, like it makes a real big difference. And when I'm consistent with it, you know, because you have to make it every day and do the whole thing with the jar and the thing. Yeah. But when I'm consistent with it, it really works for me well. One thing I am curious about, though, is I use whole milk because that just really seems to make it kick really well. And just, you know, the next day, boom, there it is. I've been kind of wondering like, how much should I drink?

Cause it's pretty heavy and creamy. And I'm trying to do my intermittent fasting. Like how much should I be consuming a day? Would you say of that? You know, it depends on the probiotic food, but like something like a kimchi or sauerkraut, I would say one big tablespoon is enough a day. So you don't, you know, the kefir, you may want to have like more, obviously you don't

just want to have a tablespoon of it, but maybe a small serving is all you really, really need to get the benefits. You don't need to drink the whole bottle. Okay. I usually put it off. Sometimes I'll drink it throughout the day once I get past the intermittent fasting part and in the parts where I'm eating. And so I'll have like a little bit then, maybe a little bit of the second meal, kind of put it in. But yeah, I mean, it's been really amazing. And I've been telling friends, especially some of my friends that have like Crohn's disease

or other different issues, maybe try it. I don't know. I mean, that's a whole issue that you can't just really fix, but any sort of gut health didn't help. But yeah, it's kind of interesting as I've turned 50, I realized how important your gut is. I mean, it just really makes all the difference. Yeah. It's literally the center of your entire health. And I realized like, with COVID, we keep talking about the immune system and what people don't realize is that immune system and gut health are in, they're completely linked and intertwined. And they're imagine, like members of the army, these are soldiers, the gut bacteria are like soldiers, they're constantly on walkie talkie with your immune system. And they're saying, Hey, Chris is eating this weird thing. Like, I don't know, come help me check it out. Or here's, Hey, we need help with this area, you know, we need to fix this

or that. And so they're in constant communication. And that's what inflammation is, is that the gut bacteria are signaling to the immune system to come and help them check something out. And that's what inflammation inflammation is happening all the time. It's a good thing, but when it gets out of control, that's when we start to feel symptoms. So for example, when, you know, it can take years of damage. So say you're eating, you know, McDonald's or Burger King or whatever it was, Taco Bell for many, many years, you know, it might not be until your forties or fifties where you really start to see the damage and the inflammation happening more often. And then you really realize, wow, I've done such a number on my gut.

Fortunately, our gut is really resilient. So what you can do is you can drastically change your diet and you can really, really change that gut pretty quickly, even if it's damaged. So that's a really great thing about fixing your gut. It's a very, it's high reward. There you go. So the immune system, I think is when the third part of the trial that we haven't talked to so far, how does that work? Immune system, hormones, and gut health, they're all in this energy trifecta and the brain is in the middle. So what this means is like hormones, people always talk about hormone imbalance or whatever. Hormone being having adrenal fatigue or thyroid issues or hormone imbalance is basically

also linked to your gut. They're linked to each other. So what I mean to say is that these three systems are not separate. They're constantly in communication. And when one is off, the others are off. And so what I, what people say is like, okay, how do I boost the immune system? Or how do I balance my hormones? What they're really talking about is fixing this energy trifecta. And so doing the same things, honestly, like circadian rhythms, for example, eating with circadian rhythms, living with circadian rhythms, fixes all three sides. And, you know, eating nutritious foods full of fiber, fixes all three sides, working on your stress control, your mindset, fixes all three sides, and same with sleep. So these, so when I

realized, okay, this is what I need to be nurturing for good health overall, it became so simple. And then I wasn't overwhelmed with all the different options of, you know, what I could be doing all the time. Awesome sauce. Awesome sauce. So what are some other aspects of the book that we haven't talked about or covered that can entice people to go out and buy it? Yeah. I talk a lot about certain things that people can do to activate that parasympathetic nervous system that we so need. So it's what you eat, it's when you eat, and it's also activating that parasympathetic nervous system that helps us counteract the stress. So you can either counteract the stress by decreasing your stress, which would be great for all of us.

If we could figure out ways to eliminate the stressors, which you can do, you know, there's a lot of, I talk a lot about mindset in it because what I didn't realize is there were things that could have, I could do. There are people I could avoid. There's, there's things I just wasn't thinking about. I was always in my to-do list. And so what I say is like, when you're out there getting your sunlight, maybe spend a minute or two looking outside of your to-do list and examining who are the energy stealers and who are the energy

givers and what activities or what things are you doing on a consistent basis that are energizing you, recharging you versus draining you so that you can get a better idea of how to structure your life on a daily basis. And we talk about specific exercises. There's a few supplements that I like. I'm not a big supplement person. And I feel like, you know, because it's like, it's like getting literally like getting new shoelaces for your sneakers. It's not even as good as getting new shoes. You know what I mean? Like you could argue like I used to play tennis competitively. And I remember them saying like, it doesn't matter what racket, what ball, what outfit you have on, you know, it's your skills

that matter in the end. Cause we'd always be like, Oh, we want to get the best racket and the best. And the same, that's exactly how I think of supplements. Like you could talk about supplements all day long, the best supplement, you know, the most useful supplement. But really, it is like getting that new ball or racket. It's still not going to make you a championship tennis player if you're not practicing, you know. So I do talk about a few supplements here and there. But honestly, I feel like the supplements are icing on the cake. There you go.

What about diet? Like, you know, I went vegan for a while. And for most of that diet, I did go vegan. Still, the intermittent fasting was a real core of it that I didn't fully understand at the time. But it did help because I was eating some really awful stuff and I was downing like, I don't know, 10 boundaries a day or something stupid. And so is that important? You mentioned some fruits and vegetables that are really good. How important is it to kind of pay better attention to our diet? I'm actually all for plant-based diets.

I don't necessarily think everyone needs to go fully vegan. I understand that there's so much upbringing, so many memories that are formed from food, so many comfort ideas. So we don't want to tell anybody, hey, I know that you grew up with this food and it's really, really part of your culture and you equate many good memories. Now you can never have that. I think that what we want to make new food memories, obviously, but I think that 90-10 is where I stand on diet, meaning that 10% of the time, pick all your comfort foods, use them not on a weekly basis even, but every 10 days or whatever you have,

something that's comforting for maybe reminds you of your childhood. Maybe it's a burger. Maybe it's a shake. Maybe it's, you know, but for the majority of the time, try to stay high fiber, whole foods and plants as much as possible. One thing that really helped me was identifying some of those childhood things like you mentioned. One of them was if I go to the store, you know, my mom would, we were kids, you know, we're annoying kids. I mean, we were just annoying kids.

And, you know, so my mom would try and, you know, guess that shut up and leave her alone during the store things. And she'd be like, if you're good, you know, you get a candy bar or some sort of candy thing, you know, off that little candy shelf they have right there by the cashier's thing. And it was like a reward. And so somehow my brain a long time ago equated this food equals reward, reward food, you know? So I would go to the store and I'd be like, even when I started my diet and being a vegan, I'd be like, okay, well I bought a bunch of healthy stuff. So I get a reward. So I get the Snickers bar and the Frito-Lay bag and a big ass thing of Coke.

Yeah. I have a friend who's an amazing cook. And she was telling me one day that every time her children get a good grade, you do well in a sport, she makes them this extremely gluttonous, you know, food, and I had to break it to her. And I said, Listen, you're forming. And this is someone who asked me for advice. So I don't usually just say that offhand. But I said, you're forming food memories and equating behaviors and rewarding things that may stick with them for many, many years. And even now it's, you know, for me, I'm sure for you too, like a candy or a chips reward feels warranted when something good

happens. Yet if, if someone said the same thing, like if they were like, why don't you get a massage because you did so well, you, you know, you created this book that did so well. I'd be like, no, no, no, that's too, that's like too much, you know, but I constantly reward myself because that's how I grew up with food based rewards. And so we have to rewire that and say, you know what, maybe I'll give myself a different type of reward for doing a great job and not only use food as my reward. Yeah. And there was a lot, there was a lot of paradigms that I started thinking about and really that were deceptive. But I had to realize that, hey, man, you're not doing a reward. You're destroying your health. That's not a reward, idiot boy. And so I had to go through this paradigm. So that's really important. And then in the book,

you've got a workbook so people can work on some of these things. Yeah, absolutely. There's so many tips and tricks. And we basically say, hey, try the circadian fasting thing with healthy foods for two weeks to get the hang of it. And then there's like a forever plan so that you can start to incorporate it into your life. And circadian fasting, if you think about it, is kind of like the easiest thing you could ever do, but you'd have to shift your habits. It's so easy yet so hard because we're so used to doing it a different way. A lot of us are just accustomed to eating our main huge meal late at night, right before bed. And so cutting that out or moving that up is really difficult. And I also encourage people to try a fasted workout here and there if they can do it, meaning that it doesn't have to be like a high intensity, but it can be a walk or yoga, something that you do at the end of your fast in the morning to get that added little benefit. There you go. That's the one thing we talked about

pre-show doing the cardio and stuff and just kind of getting that extra burn out of it and stuff like that. Well, this has been wonderful, Amy, to have you on the show. People should definitely check out the book. Give us your plugs so people can order up the book and get to know you better on the interweb. Awesome. My book is at imsoeffingtired.com. You can buy it at Amazon, local bookstore, anywhere books are sold. You can get it at your library. I'm at amymding tired.com. You can buy it at Amazon, local bookstore, anywhere books are sold. You can get it at your library. I'm at amymdwellness.com. And my social media handles are fastingmd on Instagram and amyshotmd on Twitter and Facebook. There you go, guys. It's been wonderful, Amy, to have you on the show. And since I'm in the midst of intermittent fasting,

I'm going to pick up your book and try and, you know, I'm trying to lose 100 pounds here and 75 more to go. But I need to lose probably another 100. Wow, you're doing amazing. That's so motivational. Thank you. Thanks for sharing. Thank you. And thanks for spending time with us on the show and enlightening our audience.

Awesome. Thank you so much for having me. Have a great day. Thank you. And be sure to pick up the book, guys. I'm So F***ing Tired, A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life by Dr. Amy Shaw. Also go to goodreads.com, 4chesschrisvoss, all of our different groups on Instagram, Facebook, Twitter, all those different places. Also go see us on youtube.com as well.

Thanks for tuning in, and we'll see you guys next time. Thank you. Thank you, Amy.