Young and Profiting with Hala Taha - Dr. Amy Shah: Fix Your Hormone Health and Stay Energized While Building a Business | Health and Wellness | E389

Episode Date: March 9, 2026

Despite being a highly trained health and wellness expert, Dr. Amy Shah struggled with burnout, brain fog, hormonal imbalance, and low energy. Shockingly, traditional medicine offered no real answers. Determined to find solutions, she began rebuilding her health through science-backed nutrition and lifestyle changes. The results were so profound that she stepped away from her clinical practice after more than 15 years to share what truly works in her new book, Hormone Havoc. In this episode, Dr. Amy reveals practical wellness strategies to balance hormones, restore energy, and optimize physical and mental health, so entrepreneurs can perform at their best. In this episode, Hala and Dr. Amy will discuss: (00:00) Introduction (02:29) Dr. Amy’s Burnout to Wellness Journey (07:46) Hunger vs. Cravings Explained (15:32) How Gut Health Powers Your Energy (19:41) What Is Cortisol and Why Does It Matter? (24:22) Reducing Inflammation and Environmental Toxins (28:44) The 30-30-3 Framework for Optimal Health (32:49) Ranking the Best Energy-Boosting Habits (39:35) Building a Wellness Brand on Social Media (49:55) Finding Your Path Through Better Health Dr. Amy is a double board-certified physician and nutritionist specializing in the gut-brain connection, women’s health, nutrition, and fitness medicine. Trained at Harvard, Columbia, and Cornell, she has become one of the most trusted voices in modern wellness, with nearly two million Instagram followers. Dr. Amy is also a bestselling author, and her latest book, Hormone Havoc, is a practical guide to helping people regain control of their hormones, physical health, and mental well-being. Sponsored By: Indeed - Get a $75 sponsored job credit to boost your job's visibility at Indeed.com/profiting Shopify - Start your $1/month trial at Shopify.com/profiting. Spectrum Business - Keep your business connected seamlessly with fast, reliable Internet, Phone, TV, and Mobile services. Visit https://spectrum.com/Business to learn more. Northwest Registered Agent - Build your brand and get your complete business identity in just 10 clicks and 10 minutes at northwestregisteredagent.com/paidyap Framer - Publish beautiful and production-ready websites. Go to Framer.com/profiting and get 30% off their Framer Pro annual plan. Quo - Run your business communications the smart way. Try Quo for free, plus get 20% off your first 6 months when you go to quo.com/profiting Experian - Manage and cancel your unwanted subscriptions and reduce your bills. Get started now with the Experian App and let your Big Financial Friend do the work for you. See experian.com for details. Bitdefender - Start protecting your business today with Bitdefender Ultimate Small Business Security. Get 30% off your plan at bitdefender.com/profiting  Intuit - Start paying bills the smart way, not the hard way. Learn more at QuickBooks.com/billpay   Resources Mentioned: Dr. Amy's Website: amymdwellness.com Dr. Amy's Instagram: instagram.com/dramyshah Dr. Amy's Book, Hormone Havoc: bit.ly/HormoneHavoc  Active Deals - youngandprofiting.com/deals  Key YAP Links Reviews - ratethispodcast.com/yap YouTube - youtube.com/c/YoungandProfiting Newsletter - youngandprofiting.co/newsletter  LinkedIn - linkedin.com/in/htaha/ Instagram - instagram.com/yapwithhala/ Social + Podcast Services: yapmedia.com Transcripts - youngandprofiting.com/episodes-new  Entrepreneurship, Entrepreneurship Podcast, Business, Business Podcast, Self Improvement, Self-Improvement, Personal Development, Starting a Business, Strategy, Investing, Sales, Selling, Psychology, Productivity, Entrepreneurs, AI, Artificial Intelligence, Technology, Marketing, Negotiation, Money, Finance, Side Hustle, Startup, Mental Health, Career, Leadership, Mindset, Health, Growth Mindset, Biohacking, Motivation, Manifestation, Brain Health, Life Balance, Self-Healing, Positivity, Happiness, Sleep, Diet

We live in this world that has ignored our health for so long, and it's showing the effects. Our circadian rhythms are disrupted. Our food is ultra-processed, and then the products we're using are adding to the toxic load in our bodies. Dr. Amy Shaw, a double-board certified MD trained at Harvard, Columbia, and Cornell. She's here to break down the real reasons behind burnout, brain fog, cravings, and hormonal imbalance, and the simple science-backed habits that will help you reset your system and redeem your clarity. I was living this like very extremely hustle culture life where I wasn't sleeping well. I wasn't eating well.

I was trying to do it all. I hated the work that I was doing. I know something inside of me is telling me to go a different route. A lot of people think energy just is in the brain. But your gut is the center of your energy. It's really important that you eat well. How would you recommend that we figure out what we should actually eat? Because there's so many recommendations out there.

Paula, I'm going to give you a frame. that's going to change nutrition, okay? It's circadian rhythms. We're on 80% of our bodies process these. And we completely, in today's world, ignore circadian rhythms. If you can figure out how to sleep and get light in the right times, it's going to make the biggest difference in her energy. What's one or two things people can do to immediately improve their energy?

One of the biggest things that has helped me in my life and I recommend to people is... Yeah, Pam, are you always... so effing tired or so effing hungry, even after you've just eaten? If your energy, cravings, or mood feel totally out of control, you're going to love today's episode. We're joined by Dr. Amy Shaw, a double board certified MD trained at Harvard, Columbia, and Cornell, who went from a burnt-out physician to a powerhouse wellness expert and influencer with nearly 2 million followers on Instagram. She's also the author of the brand new book, Harmon Havoc, where she uncovers how modern stress, poor sleep, and disrupted

circadian rhythms are throwing our bodies into total chaos and what actually works to fix it. Dr. Amy is here to break down the real reasons behind burnout, brain fog, cravings, and hormonal imbalance and the simple science-backed habits that will help you reset your system and redeem your clarity. Dr. Amy, welcome to Young and Profiting Podcast. I'm so excited to be here. Thanks for having me. I'm so excited too. You know, we've met in person. We've got to chat. I feel like you're friends with all my friends. And I'm just so happy that finally we made this interview happen. And you have like blown up on social media. Like you are all over my timeline. You are becoming one of the biggest like wellness gurus on Instagram and TikTok and you're just absolutely crushing it. And a lot of times

entrepreneurs, they do best when really they are helping their past selves. Right? Yes. And so you actually we're the person that you're trying to help now. You used to have brain fog and you were exhausted and had cravings. And you turned that all around. So talk to us about what really started your journey on becoming this outspoken person on wellness. Like what triggered it all? Well, I'm glad you're asking that because I think for your audience and a lot of people who are like entrepreneurs, for example, I think this will really resonate because I think I spent, you know, I went to medical school and I did my residency and fellowship.

And I knew I wanted to do nutrition, women's health and gut health, but like I couldn't figure out how to incorporate it. And a lot of people like, you know, start their careers in a place where they don't feel like they're doing the absolute work that they want to do eventually. And I just lived in a brain fog. Like I was consistently on this adrenaline rush. and I thought that I had to, you know, do certain things to make money and to be successful and and follow this traditional path. And it wasn't until my 40s that I was like, screw this. I really need to take a different approach. After the pandemic, I started to really get into sharing on social media and speaking and writing. And what I realized through that is that was my true calling.

And the way I got there, Hala, is like what I talk about. Like when you clear your mind, when you are not always in kind of that adrenaline rushed mode where you're eating crappy, you're not sleeping, you're trying to hustle, quote unquote, and you're trying to multitask, but you're not really getting anything done. You can't really know what is good for you. Once you start to eat right, sleep, get sunlight, you know, take care of your body, all the things that I talk about when I start to do it for myself, that's when I was like, okay, it's very clear now.

I have to leave my safe job, even though that's the traditional medical job. That's where I'm making money. That's all I know. I know something inside of me is telling me to go a different route. And that's why this year actually is the first year that I left my safe medical practice job and really dove into this. And so that's why, like, when I wrote hormone havoc, which is my new book, I honestly said that the reason I'm writing this is not to make you look thinner or like, you know, even whatever. It's really so you can find your gifts and live out your best life in your 30s, 40s, 50s and beyond.

I love that. And you are like such a testament of somebody who's like a professional expert who went out and became this like extraordinary creator entrepreneur. And so second half of this interview, I really just want to deep dive on like how you did that, how you transition from, you know, clinical to then being, you know, an online influencer, essentially, right? So we'll talk all about that. But first, I really want to pick your brain on hormones, eating habits, energy, exercise, all that kind of stuff that you talk about. Before we get into that, let's talk about what traditional medicine tried to tell you was wrong

with you. and then how you actually cured yourself? Like what were the things that you did to cure yourself? Okay, Hala. It wasn't until 1993 that women were mandated to be included in research. So when I started to have my own issues with my hormones and my gut and mental health, I started to think maybe it was just me. Maybe I didn't learn that part in medical school or like I wasn't in a woman.

I wasn't doing OBGYN as my specialty. And so I started to like ask my super smart colleagues, you know, you know, what are we supposed to know about hormones that we don't know? What is it that we are supposed to know about gut health? And they knew nothing. They knew less than I did. And that was just like cursory stuff that I had learned. And I had done nutrition school before medical school. So I really did have an upper hand when it came to kind of nutrition and health. And I feel like, oh my God, how can we have a huge population of people, 51% of people, and we don't serve them at all. We don't have answers.

Like if you go to your doctor, even today in 2025, 26, 27, and you ask your doctor, tell me everything you've learned about hormones, women's hormones, gut health, nutrition, they probably could tell you in like five minutes what all that we've learned. So that's a real problem. I got no answers. And so I was like, well, there's a hole. And that's honestly why I started to share it because I was like, as I'm figuring it out for my patients, myself, I want to be sharing it with people who probably want to know as well. Yeah.

Okay, cool. So I can't wait to deep dive into all your tips and tricks when it comes to wellness. So let's first talk about cravings. Okay. So I know there's a difference or you say there's a difference between hunger, appetite, and cravings. Talk to us about that. Okay, most people don't know this, but cravings is very different than hunger. Hunger is something that our body just creates cyclically throughout the day to remind us to eat. So I think the perfect example of this would be like every day at 12 o'clock, if you're used to

eating lunch, you will get like hunger pangs. But if you forget and you're so busy and you're in meetings, Like at some point that hunger kind of goes away. It doesn't just keep increasing as the day goes on. It'll come back later in the day, maybe with a vengeance, but it definitely doesn't stay the whole time. Whereas cravings are completely different. Cravings are dopamine-driven. So just like we get a dopamine hit from looking at social media

or gambling or drinking alcohol, we get a dopamine hit from eating certain foods. And you know what those foods are because it's the foods that you would get up, get in your car, drive across town, and go by, or that are in your home and you can't stop thinking about it. Those are dopamine-driven foods, and that's cravings. So hunger and cravings are completely different. Hunger is biological. Cravings is physiological. So interesting. And you have this bowl of vegetables test that can show us whether we're just hungry or craving something. Is that right? Yeah. So if you think about it, if you're truly hungry,

you think about your favorite vegetables. And, you know, I talk a lot about vegetables because we don't really include them a lot in our diets, especially young people these days. They're full of fiber and phytonutrients, but they're not necessarily big dopamine boosters. And so if you are truly hungry, you will want to eat a bowl of vegetables. if you are just craving, you probably don't want vegetables. You want like ice cream, chocolate, or chips, right? So it's a good way to test yourself, especially if you're someone who just habitually snacks. Like I grew up in a family, my South Asian family, like we would have breakfast,

but then there would be a snack at like 10 a.m. And then there would be like a snack after lunch. And so it was like this constant craving cycle, but it was very different than hunger. And that's an easy test that you can do. to figure out if you're hungry or not. Yeah, I love that. And then you also talk about something called the Miami effect to show us like what dopamine really does to us.

And can you give us that analogy? I just love that analogy. Yeah. When you go to Vegas or you go to Miami, you basically have this big boost of dopamine everywhere. There's parties and there's bright lights and there's slot machines and there's food. and that is a very good example of, you know, when your dopamine is on fire.

That is something that happens when we eat processed foods, when we eat junk foods, when we drink alcohol. And so that's kind of what happens when you go there. Yeah. So talk just about the difference between men and women when it comes to diet, cravings. what's the difference between us too? Because a lot of people think they can just replicate what their husband or boyfriend does. But I think women are just inherently different. And by the way, most of my listeners, I would say like it's a 50-50, 60-40 split male-female. So there's actually more men listening to this right now. So talk to us about what they have to pay attention to with their

girlfriends, their wives, and how people are just different. Okay, I love that. So women and men are very different. The biggest difference I think that women have is that, that we have this hormonal cycle. That's a 28-day cycle. So we have different phases. And Hala, you and I know, and probably anyone who has a partner knows that women can show up very differently in the world, depending on where in their cycle they are. Yeah. And that definitely affects your mood, your energy, and also your cravings and your appetite.

And so a lot of women will notice in their late Luteal phase, which is that PMS week right before their period, that their, that they're lower energy, that they have more cravings, that they're hungrier, that they have more stress, even with the same exact things that they used to not. And so like, for example, if you're working in a high stress environment, that week before your period, that late ludial phase, is probably the most difficult week for you to be doing your most stressful activities, whether it's working out or something at work. And so, and that will affect your energy, the lifts that you can do at the gym and your appetite and your cravings. And that's really different than men. Men have like a day-to-day change like we all do.

You know, we just sometimes wake up tired, et cetera. But they don't have this very profound monthly cycle. And then also a life cycle. Like we have a hormonal continuum. So my new book is actually talking about how in your 30s, 40s, and 50s as a woman, you're going through this immense change in your body, that men have a very gradual change. Like, their testosterone gradually goes down, and yes, you will see effects of that. But women's hormones, I mean, they go through this entire crazy tornado roller coaster type effect from your 30s to your 50s. So that's why I think it can be really difficult for women in that age group to lose weight

or be at their best energy levels because they're so. much going on with their bodies. Yeah, fam, you just realized your business needs to hire somebody yesterday. How do you find great candidates fast? Easy. Use Indeed. When it comes to hiring, Indeed is all you need. Stop struggling to get your job posts seen on other job sites.

Indeed, sponsor jobs help you stand out and hire fast. With sponsored jobs, your post jumps to the top of the page for relevant candidates so you reach the people you actually want, faster. And it works. According to Indeed data, sponsored jobs posted directly on Indeed, get 45% more applications than non-sponsored jobs. What I love about Indeed is knowing that my job post is getting the visibility that it requires. Plus, with Indeed sponsored jobs, there's no monthly subscriptions, no long-term contracts, and you only pay for results. There's no need to wait any longer.

Speed up your hiring right now with Indeed. And listeners of this show will get a $75-sponsored job credit to get your jobs more visibility at Indeed.com slash profiting. Just go to Indeed.com slash profiting right now and support our show by saying you heard about Indeed on this podcast. Indeed.com slash profiting. Terms and conditions apply. Hiring, indeed is all you need. Young improfitters, picture this. You're on Zoom pitching a huge client. You're in the flow. You're confident. The client seems super interested. And then your screen freezes. The audio cuts. Connection is lost. Actual nightmare. That's why I'm very intense. about who I trust for internet and why I use Spectrum Business. Spectrum business delivers

high-speed, reliable connectivity built for any sized business that just can't afford any downtime. The connection is fast and reliable, but what really keeps me loyal is their 24-7 U.S.-based customer support. If something does go wrong, I'm talking to a real person who understands what's at stake, not a bot. Yat fam, growing your business is already hard enough. Your internet should never be what holds you back. Visit spectrum.com slash business to learn more. Again, that's spectrum.com slash business. Restrictions apply.

Services not available in all areas. Young improfitters, let me ask you something. Have you ever missed an opportunity from a potential client and felt that drop in your stomach? I know I have far too many times. When my business first started scaling, calls were going to one person, texts were going to another,

and opportunities kept slipping through the cracks. That's why we switch to Quo, spelled QUO. Quo gives your team one shared business number like a shared inbox. Every call and text is in one place. Everyone sees the history. No more pointing fingers than I thought you handled it going on. Plus, the AI logs calls, summarizes them, and flags next step, so nothing ever gets missed. Growing teams everywhere are upgrading to systems like this because once you scale,

your old setup just doesn't work anymore. If you're serious about building a real company, this is a foundational move. Make this a year where no opportunity and no customer slips away. Try Quo Q-U-O for free plus get 20% off your first six months when you go to Quo.com slash profiting. Again, that's QU-O-com slash profiting. Quo, no missed calls, no missed customers. So I've been thinking about my cycle a lot.

And I am in a position now where I'm an entrepreneur. and I get to pick my own schedule. And so one of the things that I'm trying to implement for 2026 is that I do no interviews and zero recordings during my ludial phase and into like the first like two days of my period, basically. Because I just don't feel like myself. I feel tired. I feel like I just, you can just, I can just tell because I have all these videos that

live online and I can tell exactly which ones were in my ludial phase because it's like I always don't perform as good. I always don't look as perfect. And it's like, you know what? I control my own schedule now. Why am I doing this to myself? I'm not a man. And I should show up and record on the days that, like, I have high energy and I feel good and I don't have brain fog.

And I just feel like that might become a trend. I hope it becomes a trend in the future because I think it's unfair that women have to work exactly like men when we're not going through the same situation that a man does when it comes to just work. I just love that, Hala, because I completely agree. with you. And the other thing that I think is different from women and men. And like, you know, we're talking in general. So obviously there's women out there who are going to be like, I feel great in my late Luteal phase, like even in that. And that's okay. But I think there's a big number of women that feel like you. And I feel like you also. During that time, I also need more sleep and more recovery time. And so if you're in control of your schedule, this is a good time to

spend more time outdoors, maybe walking, maybe you're not scheduling the early morning calls or interviews. Maybe you're not making those big life decisions during that time, if possible, and business decisions. And I completely agree with you. I have, now that I'm kind of on a more flexible schedule, I also do what you're saying. It's not that I don't do anything during those that week, but I do give myself a lot more cushion when it comes to sleep, when it comes to stress, when it comes to recovery because I know that I never allowed myself this my entire life, but now I have the opportunity to allow myself. And then I can go a little harder when I'm ready.

Love that. Okay, so let's move on to energy. You talk about the energy trifecta. Tell us about that. Okay, so a lot of people think energy just is in the brain, right? But what I want to share with everyone is that your gut is the, the center of your energy. So your gut talks to your hormones. It talks to your immune system all the time. And they're making decisions. And they're basically telling the brain what to do.

So it's not like your energy. If you think about it that way, then it's really important that you eat well because your gut bacteria is going to be talking to the rest of your body about what you just inputted. So your thoughts, your food, your drinks, your alcohol, everything gets inputted and then the gut kind of makes decisions about your hormones, about your immune system. And that is why you feel either good or you feel exhausted and depleted. Interesting. So how do you, like, what is some, like, what's one or two things people can do to immediately improve their energy? Okay, number one thing that you can do to immediately improve your energy is get morning sun. So circadian rhythms run 80% of our bodies process these. And we

completely in today's world ignore circadian rhythms. So some people might be like, oh, I get up at 5 a.m. because I need, you know, whatever. You can get a light box, 10,000 lux of light. There's good research that in countries and in places where you cannot get morning sunlight, you can put a light box on your desk and it's just as good and to improve your mood. But if you're someone who lives in Austin or Miami or New York or Scottsdale, not necessarily New York, but you can just hop outside and get that sunlight just for a couple of minutes in the morning. What it does is that from our eyes, our retina, there is a direct connection to our super chasmatic nucleus in our brain. That is the centers where all the decisions are being made for the day. And so when they get input,

you feel more focused, you feel more awake, and your hormones work better. And they also give that input to the gut. And so the gut knows, all right, it's morning. We need to kind of retrain everybody to start doing the morning activities, it gets input for the rest of the day. This reminds me of something that Ben Greenfield was talking to me about recently. He always talks about how, like, a lot of these modern, like, wearables, tech, like, P-E-M-F mats are basically just, like, things that are ancestors you should just do. So, for example, like, people, like, are, like, trying to mimic sunlight with, like, red light, but it's like, you could just go outside or people are trying to mimic.

grounding with P-E-M-F mats, but you could just sit on the ground outside and kind of get the same effect. So I just thought it was really interesting that a lot of these like biohacking things are actually just in nature, things that we can do without necessarily having to buy new tech. I completely agree. Oh, the other second thing I would say nutrition base that could change your life is eating 30 grams of protein in the morning, like in your breakfast. It can be split up. So you don't have to have all 30 grams first thing. You can, like, a lot of times I don't eat breakfast to like 10.30 and that's okay. You can kind of like split it up. But that honestly, based on so many thousands of studies, it actually improves your mood. It has the precursors of dopamine so you can feel more

focused and motivated. It reduces your cravings throughout the day. And the chances of you getting to your protein goals are so much higher when you have protein in the morning. So that's another really easy thing that you can be doing for everyone can be doing to improve their health. So men and women, 30 grams of protein? Men and women for that one, yes. What do you feel about like, you know, eating your body weight and grams of protein? Like, I need to eat 10013 pounds of protein a day, grams of protein in a day, and 1 pounds. Yeah.

So I think one to one is a little bit high. And you know, and I know that it's really difficult to get there. And if you're, you know, actively trying to bodybuild, that would be on the highest end, I think, of what I would recommend for even women who are trying to, like, maximize their muscle intake. I think it's closer to 0.8. So, like, closer to 100 for you or 90, probably 100, because I think that is a really great way. If you are actively trying to build muscle and you're working out every day, that would be good for you. but I agree. I like to say high protein, but not necessarily that high. Okay. So let's continue on and talk about energy. And one of the things that I feel like people don't realize impacts energy is your cortisol levels. Is that right? That's right. Cortisol is something that people just throw around a lot. I don't think people really understand what it is or what it does. Can you break that

down for us? Yeah. When we wake up in the morning, it's our cortisol that wakes this up. So it's great. You know, like we want that surge. It's kind of like adrenaline and cortisol, both go up in the morning. And that is the normal way that we wake up. And we want the cortisol to be low before bed because that will help us relax and get into deep sleep. So it's kind of like you want it high in the morning. You want it low at night. That's kind of the way that you want it. It's not all bad, you know. And you want your cortisol. You're going to speak on stage hollow or you're going on a big podcast, you want that cortisol to be like getting you in focus and it is our fight or flight response. It's the one we want to have working when we need it. But of course, we live in a world

where we get an email at 10 o'clock at night and now our cortisol is super high and we can't fall asleep. You know, like that is a kind of issue that a lot of people have and a lot of people find that they're not able to get their cortisol levels down because we live in a world with like alerts and social media and like 24-7 hustle culture. And so learning to lower your cortisol at the end of the day or when it's appropriate and then keeping it high and normal in times where it's appropriate for it to be high is the goal. Yeah, that is the goal because I know from personal experience, whenever I have a really big event, I think my cortisol shoots through the roof the day before, and then I don't sleep.

Yes. Which is terrible for a big day. Terrible. So what can we do to actually reduce our cortisol when we need to relax and get some rest? So one thing I've experienced over the last two years as I've gotten more into the entrepreneurial world is really that cortisol effect. Because anytime something really big is happening good or bad, I wake up in the middle of the night. And then I can't fall asleep because you have a little bump of cortisol in the middle of the night that is natural. natural. And we, if we're controlling our cortisol levels, you just sleep right through it or you wake up and you go to the bathroom and you go back to bed. But when your baseline cortisol levels are high, your nervous system is really riled up, that's going to wake you up and get your mind thinking and then you can't fall back asleep. So for me, that's always a sign that I have to do a better job taking care of myself. So better nutrition, better sleep, better stress control. So like,

If you're not taking care of it during the day, it's going to show up at night. Of course, there are times where it's really, really difficult to control it. Like, for a one-day event, no big deal. You go to sleep that night. But if it's happening every night for many, many nights, that is a sign that you need to kind of change what you're doing during the day, add in a lot more cortisol-reducing activities, like meditation, yoga, sunlight, sleep, like, you know, whatever it takes to get yourself. in a place where you feel relaxed is something that you need to do.

And I have like a little cortisol reset that I often do with people, especially high performers, because you're like an athlete and you need to be at a peak level when you're performing. And then you have to really be like an athlete and learn how to bring that cortisol down after it's done so that you can recover. Yeah. One of my favorite things to use right now is a vibration plate. you seen like all the rage of everybody being obsessed with vibration blades. I'm obsessed with mine. I just got mine like a month ago and I use it every morning for 10 minutes. And I'm going to get like a red light to use in front of it. And I often have trouble sticking to new habits like that.

But this was like an immediate one for me. And I just feel so much more energized after I wake up. I feel like the blood is flowing. I feel like it takes away my brain fog. It's just amazing. And I've also heard that you can use it before bed to love. lower your cortisol. What's your take on vibration plates? Are you using them? I like vibration plates. I feel like it kind of goes off of that research,

just like you're moving the lymph, you're moving that circulation. So there's like a good study that shows like 50 to 100 jumps, like 50 jumps in the morning, right? Which is like the poor man's. If you don't have a vibration plate, you can do 50 jumps. And it basically is the same thing.

It gets your circulation going. It moves the lymph around. It makes you feel more energized. It's kind of very, like you mentioned Ben Greenfield, like it's a very natural way to wake up with movement and blood flow. And so it makes you feel energized for the day. So I'm a fan of anything that gets you up and ready for the day. Now let's talk about food, gut, and how that really impacts our energy. You talk about silent inflammation.

How can silent inflammation actually impact our energy, our day-to-day? What does that look like? So, Hala, when we eat most of the foods that are the ultra-process foods, so say ultra-process just means that it's made with ingredients that don't exist in nature, so all the preservatives or emulsifiers, et cetera. So say you get, and I'm picking out Starbucks, but I could pick on anything else. Pick on Starbucks. I don't mind. So you get a frappuccino and, you know, you're getting all these calories in, but you're also getting very little fiber. There's almost no fiber in those fervicinos, right? So your body is seeing all this artificial ingredients, maybe flavors,

stabilizers and all this stuff that are foreign to it. And so the gut bacteria basically says, hey, red light, there's a little bit of stuff that we need to get rid of, some toxins, some things that we need to neutralize. So they call in the immune system for help. Like I said, like the energy trifecta, the gut is talking to your hormones and immune system. And what they do is they create a little inflammation, meaning the immune system, when it's activated, it's called inflammation. And so they're actually creating inflammation every time you eat these things that are foreign to the body. And very similar to alcohol, very similar when you're eating candy or like artificial colors and flavors. And so what's happening to us is that

we're consuming all these foods, not knowing this. 67% of an American's diet is ultra-processed foods. Over 70% of a teenagers and young adults diet is ultra-processed foods. And we're creating this inflammation in our body. And we don't even know it. And now I'm not even talking about how much inflammation we're getting from sitting all day and how much inflammation we're getting from vaping and smoking and alcohol and all those things.

So if you add that all up, like the load that we have on our bodies, we have a lot of inflammation going on when we could literally change the way we eat and live and really lower that silent inflammation. Yeah. And aside from just putting things in our body, we're also like spraying a lot of like disruptors on our body. And I feel like nobody talks about it enough. Like in my opinion, I had a boyfriend that we broke up like many years ago. But he was allergic to fragrances, and we dated for like 10 years. And so I didn't wear fragrance during that time. And even after we broke up, if somebody sprays perfume around me or if there's a highly

scented candle, like I immediately feel sick. It gives me brain fog. It gives me a headache. And I just can't believe that people are putting air fresheners in their car and using scented detergent. It's literally like spraying poison on your body, in my opinion. And I just feel like nobody talks about that enough. what is your opinion on artificial fragrances and things like that?

So for most of my career, I was working in the field of allergy and immunology, so immune system and allergy. In America, it's like combined. And so I couldn't wear fragrances either because most of my patients that were coming in had allergies to something. And often it would be fragrances. And so I saw that day in and day out, Hala, people getting reactions to, different. detergents, makeup, skin care, candles, you know, people who work at Costco, poor thing,

they work at Costco and they actually are very sensitized to the smells and there's nothing you can do about it because that's your job. And so we live in this world that has ignored our help for so long and it's showing the effects because our circadian rhythms are disrupted because we're not supposed to be looking at these screens all day and all night and that's why we can't sleep. And then our food is ultra-processed, so it's creating the silent inflammation. And then the products we're using are basically adding to the toxic load in our body. So even like receipts that we get from a lot of these retailers, they have toxic chemicals in them that can leach into our body. And so there's so much out there that we could be doing to improve our health that, you know,

smart people out there should be listening and being like, yeah, I should create a better version of this because there's a whole market for that. So I know that you say that like, and when it comes to our diet, there's no one size fits all. Like everybody is different. And I talked to Dave Asprey earlier this year. And he talks about how everybody has like reactive foods, right? There's certain foods that you react differently to.

And so you've got to pay attention to like what you react badly to, what you react goodly to. How would you recommend that we figure out what we should actually eat? because there's so many recommendations out there. Okay, Hala, I'm going to give you my very, very new, but it's a framework that's going to change nutrition. Okay. It's part of my kneebook hormone havoc.

So it is called the 30-30-3, so 30-33, 30 grams of protein in your first meal, so in the morning, 30 grams of fiber throughout the day, and three probiotic foods, every single day. And this is based on thousands of medical research articles. This is not like, hey, a diet or a trend. This is the bulk of the data that we have says this. And so what I like about this is that it's not a diet. It's not trying to get you skinny. It's not trying to, it's not, you know, you could be gluten-free. You can be paleo. You can be vegetarian. You can be

vegan. But if you just follow the framework, that is literally how we should have been told to be eating instead of like the food pyramid or whatever the hell we have right now. This is actually the new way that we should be structuring our food. And that's for everyone. Isn't 30 grams of protein just like not enough? Like to me, I feel like that seems like one meal, right? 30 grams of protein in your first meal is a pneumatic. So the reason why. that one is just for the first meal is because everybody's protein needs are different. But we know based on all of the research that 30 grams in your breakfast or first meal is ideal when it comes to gut health, brain health, hormone health. So 30 grams of protein in your first meal, 30 grams

of fiber throughout the day, and three servings of probiotic foods, which is kind of the hardest one. So the oldest living person, Hala, in the world, is like, she's like 112 or something or 17 in Spain. She would have yogurt three times a day. That's a probiotic food. And they looked at her gut and they were like, she had an incredible gut microbiome. Now, of course, there's genetics that play into it. She also had a healthy lifestyle. She was walking a lot. But it's really interesting because there's a lot of good research now looking at probiotic foods and how they can actually improve our health. Yeah, what are some of your favorite probiotic foods? Yogurt's the easiest one in America. Kiefer, if you're in Europe, and like, you know,

there's lots of other dairy options like probiotic cottage cheese, for example, certain cheeses. But kimchi, sourcrow, and raw apple cider vinegar are some easy ones that people can use. If you like Japanese food, miso and natto are great ones. Almost every single culture in the world has some sort of probiotic food that they once had or is part of the culture, but it's lost, it was lost because now we have refrigerators and microwaves, and fermentation is a way to preserve foods. And so that's how they used to preserve foods in thousands of years ago, but we don't need it anymore, but we got to bring it back because it's really great for our gut. Another example of bringing back what our ancestors actually did. So sourdough is,

is kind of like a fermented food. And it's like everybody is like kind of obsessed with sourdough these days. Do you like sourdough? I'm a fan of sourdough. Okay. Okay, here's the thing. Certain fermented foods, like there's certain Indian foods too that use a starter that's fermented and then you cook it.

And so people are like, oh, well, the probiotics are dead. But now there's new research that shows that there are some real big benefits to dead bacteria in our body. So like eating foods like sourdough, eating foods. like idly and dosa and Indian food, their fermented batter actually serves a purpose in our gut as well. All right, Amy, we're going to play a fun game. We're going to stack rank some energy trends. You tell me which one that you like the best, and we'll see which one overall wins at the end.

And this is for energy. This is for energy. So the best energy boosting trends, okay? And for men and women. All right, let's go. Ginger shots or cold plunging. Oh, cold plunging. Okay, cold plunging or vibration plates.

Still cold plunging. Cold plunging or electrolyte packets. Cold plunging. Cold plunging or morning sunlight. Morning sunlight or red light therapy. Morning sunlight. Morning sunlight or 30 grams of protein breakfast. That's a hard one.

Okay, I'm still going to pick morning sunlight, but they're close. Okay. Morning sunlight or sauna. Still morning sunlight. for energy? Morning sunlight or zone two walking. Oh my God. Sunny walk in the morning is the ideal.

So I would pick both of them for that one. Okay. Let's go with morning sunlight and reducing ultra-processed foods. Still morning sunlight. I'm telling you. Morning sunlight is a winner. So morning sunlight is just so important in your opinion then.

Is that the number one energy boosting hack is morning sunlight to you? It's the number one energy boosting. hack. Now, a lot of the things you said are all yes, yes and yes. It's not like, or worse, you know, but if you were like, what is the one thing that I could be doing in my life? It's that circadian rhythms, like they run our body. And if you can figure out how to sleep and get light in the right times, it's going to make the biggest difference in her energy. Okay. So let's move on to some scenarios. Okay. I'm going to give you some scenarios of people's lifestyles and you give me what you would recommend. Like if they were one of your like personal

clients, what regimens would you put them on? Sure. So meet Sarah. She's 35. She wakes up tired. She grabs coffee immediately. She skips breakfast because she's not hungry. She powers through her morning every single day around 3 p.m. She crashes. She has cravings, irritability, brain fog, nonstop grazing. And at the end of the day, she feels bloated and exhausted. How would you fix her day? Okay, that's me. That's literally the old me. I would be like in the back room in my clinic where all the like cupcakes and cookies were,

especially around the holidays because I hadn't eaten all day properly, just coffee all day. So this is what I would do. I would make sure she's getting adequate sleep. So maybe it's seven to eight hours. Maybe it's eight to nine hours. She's getting adequate sleep. Then she's getting some sunlight or like I said, a light box or opening her window. on her way to work or walking to work.

If she can fit in a quick walk there in the morning, even if it's 10 minutes, great. Because like I said, those two energy boosters being in a sun and walking is the perfect way to start her day. Then she's going to get to work. And maybe it's like an hour or two after she's woken up and she's going to have a 30 gram breakfast, 30 grams of protein breakfast, I meant to say.

So it's an egg scramble, maybe with extra egg weights, and maybe it's cottage cheese. the probiotic cottage cheese and a few berries that are high in fiber with it. And so she can have coffee. Coffee is a life-lengthening food. And everybody loves coffee, but we don't love, I don't love the mixers that you put into coffee like the process, creamers, et cetera. So skip that, but you can have your coffee.

You can have a little milk. And then you're going to find ways to move throughout the day. So she, instead of sitting in her office for eight hours, she's going to go for a quick walk at lunch or she's going to do. 10 body weight squats every 45 minutes, because that's actually been shown to be better than waiting till the end of the day and going for a walk. So she's going to find mini movements, mini exercise snacks throughout the day. And then she's going to eat another 30 grams of protein in her late lunch. And then she goes home, and maybe before she goes home, she goes to weight train because I

want her to incorporate two to three times a week of weight training, especially if Sarah's in her late 30s, 40s or 50s. And then she's going to go home. She's going to eat dinner and then she's going to go for a walk after her meal because she knows that walking after her meal is twice as effective as walking at another time of day, even if it's just a 10-minute walk your dog or walk around the neighborhood. That's all you need. And then she is going to unplug for at least one hour before bed. And I say one hour because people say two to three hours and that's just not possible for Sarah and for most busy people. So one hour before bed, you're maybe taking a hot bath because hot therapy is really good for you. Maybe you're doing a combination of cold plunge and hot bath because that contrast therapy is

really amazing. And maybe you do other things like red light therapy, vibration plate. You do all the things you need to do to get that cortisol down so you can have a good sleep. And one of the biggest things that has helped me in my life and I recommend to people is pick the perfect bedtime for you and stick to it. So don't go to bed like the old me. One day it's 10 o'clock. One day it's midnight. One day it's nine o'clock. You want to pick around the same time and stay within a half an hour of it every single day. And same with the wake time. That is the perfect day for you. I feel like that just tied in like so many of the things that you taught us today. So we'll just stick to that one scenario because it was so good. But one question that I have is this,

this topic of intermittent fasting and so many of us were kind of trained to not eat until like 11, 12. This is like my habit is that like I have trained myself to not even want to eat until lunchtime. Is that good or bad or what are your thoughts around that? Okay. I challenge you, Hotla, to move up your dinner a little bit. So what ends up happening is if you eat a late lunch or like you eat your first meal at lunch, then you're eating a later dinner. and you're eating really close to bedtime. So for optimal energy and focus and gut health,

you actually want to go with circadian rhythm. So if you think about it, again, ancestors thousands of years ago, after sundown, it wasn't like they could call Uber Eats at midnight for like a huge meal. It's like they ate their biggest meal and then maybe they had a snack or a little something, something, but it wasn't like a humongous calorie load late in the day. So I challenge you to not eat. two to three hours before bed. And maybe you're doing that already. But that is the best, best way to optimize your gut and your circadian rhythms and that energy trifecta. And then, then you'll notice,

when you wake up, you're a little hungrier because you had that big break. And so even if it's not, you know, 6 a.m. If you're having it at 9, 10 a.m., that's still a win. Really, I don't want you to skip breakfast altogether if possible. Yeah, fam, today's episode is sponsored by Bit Defender, a global leader in cybersecurity. Now, running a small business means wearing 100 hats at once, sales, payroll, customers, taxes, and scammers know that, especially during tax season, cybercriminals are sending fake audit requests, phony tax documents, and emails that look painfully real just to grab access to your accounts while you're so busy doing 100 other things. That's why I use Bit Defender

ultimate small business security to keep my company safe. It protects every employee device, secures servers with customer data, and shields daily activities like email and web browsing, whether you're in the office or working from home. And the part that I think is really smart is their AI-powered scam prevention. It's trained on real small business attack patterns, so it blocks fishing, fake websites, and shady messages before they ever reach your team. Plus, you also get a password manager, unlimited VPN, and 24-7, expert support in one simple dashboard. Big companies have security teams. You don't. Bit Defender can help you fill that gap. Start protecting your business today with Bit Defender's ultimate small business security.

Get 30% off your plan at BitDefender.com slash profiting. That's Bit Defender.com for 30% off. That's BIT Defender.com slash profiting. Yap, gang, it's confession time. I thought I had my money handled. I thought I had a good handle on everything going on. But I recently checked my bank statements, and there was subscriptions everywhere. Streaming, apps, random charges. A few of them were billing me for a long time. I didn't even know what they were. And it was a painful uncovering. So I downloaded the Experian app. And now it's like I have a financial assistant in my pocket. The Experian app helps you track spending and find subscriptions that you forgot about and you no longer want with your subscription cancellation

feature available with an Experian premium membership, you securely link your accounts, they scan for recurring charges, and you pick what goes and what you want canceled, and then they cancel it. It's as simple as that. They have over 200 eligible subscription types, and it's usually done in three to seven business days. If getting your money tight is part of your growth plan this year and you don't want to manually have to do it, this is your move, young improfitors. Get started with the Experian app today. Results will vary. Not all bills or subscriptions are eligible. Savings not guaranteed. Paid membership with connected account required. Seeexperian.com for details. YAP gang, here's a hard truth. I had to learn the hard way. If you're running a business

and you don't have a clear picture of your cash flow, you're flying blind. There was a time when I was approving expenses and making decisions without fully knowing what was going out of my account or when. That's a dangerous place to operate from as a business owner. So as we started to scale yet media, I needed a change. And all of it improved when I started using Intuit QuickBooks Bill Pay. It's a bill management tool inside of QuickBooks that brings all of your bills, vendors, and payment details into one organized dashboard so you can track and pay everything in one place. With QuickBooks Bill Pay, you can see what's due, control approvals, and understand how each payment impacts your cash flow. Now, I make faster and smarter financial

decisions because I actually know my numbers. Start paying bills this smart way. not the hard way. Learn more at quickbooks.com slash bill pay. Again, that's quickbooks.com slash bill pay. Terms apply. Money movement services are provided by Intuit Payments Incorporated, licensed as a money transmitter by the New York State Department of Financial Services. Okay, so I want to circle back to your amazing career transition from doctor to now online influencer. Walk us through, you know, how you made that transition and maybe some of the big pivotal moments where you're like, okay, like, I'm going all in on this. I know this is the right path for me. Hala, I started to do this because I was so frustrated. I think a lot of people can relate. Like they're working their job that

everybody from the outside was like, oh my God, you're a partner in your practice. You're so successful. You're like doing this and that. And I hated it. I hated myself. I was living this like very extremely hustle culture life where I wasn't sleeping well. I wasn't eating well. I was trying to do it all. And I didn't feel like I was good at anything I was doing. I hated the work that I was doing. And so I started to just like write free blogs, literally got paid zero money. And I would just write about like gut health, nutrition, women's health. And I would submit them to these like sites back then, like 10 years ago that was like something that people could do. And I got a lot of satisfaction from that. Even then, I started to get pushback from my colleagues because I was really

traditionally trained. I went to Columbia and Harvard's and Cornell and all these places where there, those people did not go on the internet, especially at that time, which was like about 10 years ago. And it was a lot of like, what are you trying to do? Like, what is all this? Like only like whack, like quacks doctors go on the internet. There's a lot of criticism and pushback. And they're like, if you're actually a good doctor, you would just spend more time seeing patients or at a clinic if you're bored, you know, that kind of thing. So I was kind of like, okay, well, I'm going to stay in my lane and I'm going to try to concentrate on doing what I need to do to make money and be successful in this career. But I had this thing in the back of my mind kept telling me, like, there's something else

that you're supposed to be doing and I didn't know what it was. And so a few years ago, I went to a conference for a writer's conference because these free blogs I was doing, like, you know, there was a conference to thank the writers. And I went. And I was like, you know, when you finally see like people doing work that is so something that you want to be doing. And I was just like, there's something that happened to me that weekend. And I went back home.

And I was like, I have to do something. So during the pandemic, we didn't work full time in our club. to allow for emergencies and, you know, all the things that were going on. And I got my first shot at really trying things on the internet. And I started to post here and there. And something happened. The day that we decided that we were coming back in full time for after the pandemic, I said to my practice that I'm not going to come back full time,

I'm going to kind of explore this other side. And they were really weirded out by it. People were disappointed. they definitely thought that I was doing something weird. And I just started to share, I challenged myself, Hala, to share every single day something, something about my research, something I'd learned from my clinical practice. Like, I've been in clinical practice for 15 years. Like, there were so many things that I was learning from patients that would say,

oh, I tried this and like, this is what happened. And so I challenged myself to share every day. It was cringe, total cringe, because there were sometimes where I look at the video, I look back at those videos, and I'm like, like, oh my God, I just did it because I forced myself to do it. And every day I forced myself to write something. So that's how hormone havoc came about. It's like every day I would write a little bit, something that I thought would be helpful

to people. And over time, that cringe became a social media, kind of very active social media page. And people really started to relate to some of the things I was saying. And then this past year, I went to my practice and I said, I, it's like, when you're a partner, it's really hard to leave a practice. I said, really want to jump into this full time. And they thought I was crazy because like, how do you even make money on the internet? They were like, this is crazy.

Like, who are you? And probably you're making more money on the internet, right? Yeah. And everybody kind of equated it as like, oh, are you trying to become like a YouTuber or something? And I was like, this is a whole different thing. So in any case, I made the plunge, and you're right. Like, I thought that, you know, staying in the safe medical practice was the right way to go for my career. But as soon as I left in May of this past year, I have really seen a growth, not even just like on my social media, but also personally, for the opportunities, the consulting, the longevity centers, the consults that I get.

It has been transformative. And I wish I had done it sooner. And I'm sharing this because so many of us have that thing in the back of our head, but we're so scared. We get a lot of pushback. We get a lot of criticism. And so it stops us from making that move. Yeah. You are such a great example of creator entrepreneurship.

And I'm actually going to be writing a book this year on creator entrepreneurship. And you are just like such a great case study of somebody who is like a traditional doctor who then transition their career online. How many followers? What's your biggest social channel and how many followers do you have on it? I have almost two million on Instagram. That's my biggest channel. Oh my gosh.

Two million followers. So you've obviously been able to really resonate, connect with people. You've obviously gone viral many, many times. I interviewed Mel Robbins and she told me that her key to connecting with her audience is to be really simple, never say big words, never say jargon, speak like you're just talking to one person at all times. What is your formula for, you know, connecting with your audience and making sure this really. complicated medical stuff actually resonates with the everyday person. I think about how I can give them a gift. Okay. So if I was like, what did I learn in the past month that could be a gift to my audience? Like I always think how can I add value in a way that it feels like I'm giving them a present,

like coming from a physician's point of view. And that is really how I think about it every time. Very cool. So you're like, what gift can I give this person? Making sure that every post actually has like meaning that they can take away from it. And that way it's like shareable, right? Yeah. And I think a lot of people get confused on social media because especially women and especially people who are like lifestyle entrepreneurs, like I don't have a lot of posts, probably very few posts that are just like, look at me.

This is what I'm doing. Most of the posts are like, how can like 99.999 is a gift to you. Like this is what you should do because of the research. this is what you should do because this helped me or my patients or in the medical literature, or here's what's working for someone or not working for someone. So I feel like then they can feel like they've gained something from watching that post. How do you decide what content you're posting? Are you thinking of like hooks to start off your video with?

Are you like very formulaic? Or you kind of just like, oh, I'm just going to hop on the camera and talk about XYZ? Like how do you plan your content? Well, as I told you, I challenge myself to create. every single day. It's like a writer. Like you, I'm forcing myself to write and to create every single day. And so what happens is sometimes I will write things that I think are awesome. I spend hours doing and it flux completely. And then there's other times where I take a risk and it took me two seconds and it just does so well. And so I think I've just learned so much. I continue to challenge myself

to try new things because I think it could be very easy to be like, this works. Let me just go with this. And I often will find myself pushing myself to be like, I know this works, but let's try something different because I think there's so much value to be had. There's unlimited content that I could be giving, but it's also a game because social media is infotainment. So how do you present it in a way that's interesting to people? Yeah. I was talking to Brock Johnson recently, and he was telling me that he likes to record in batches. And like if he's not in a good mood, he just won't record. And that inspired me, too, because I was thinking, like, that's when I decided, like,

hey, I'm not going to record during my ludial phase because I'm not feeling my best. And I'd rather, like, do two interviews on a regular day that I'm not feeling bad than do it on a day where I'm not feeling my best. But you say you just every day, no matter what, you're doing content. So you never are batching. Is that, is that right? Okay. So I believe that we should be keeping 20% of our day free. And I learned this from David Guillaam, who's a Kabbala teacher.

And he said basically big things don't come to overwhelm people. And so when you keep 20% of your day free, you are processing what just happened. You might be able to have a longer conversation. And you might have a moment to just create something. And so I challenge myself every single day to create something. Now, it doesn't have to be amazing. It doesn't have to be something I even post per se. But I am always telling myself to do something creative every day.

And you're right. are days, Hala, where I'll be doing my walk or taking that 20% of my day to be creative, and I will have 10 ideas. And then there will be other days where I'm like, I cannot believe I have to like post anything today, but I just do it because it's like it's like working out. Like I feel like I'm learning how to present my knowledge in a way that's usable for people. So I do batch record when it strikes, but I don't, I don't have. have a, like, you know, Tuesdays are my bash recording day. I just can't do it like that because

sometimes on Tuesdays I just don't have all the good ideas and it's a Wednesday that I have all the good ideas. I love that. And I feel like as long as you're posting consistent content and I feel like your framework is especially good for somebody who's just starting and like they need the motivation and it's sort of like this is your challenge. You're just going to do it every day for 60 days, no matter what, no matter how you feel, no matter if it's cringe, good or bad, you're putting something up there. And then you get in the habit. And that's how you win is it's really through consistency at the end of the day. And I also find, like, just to Gary Vaynerchuk's point, like, I think when you create a lot of content, you learn a lot about your audience, about yourself. And like,

things that you're, like I said, sometimes I'll perfect things. And I think it's like the most valuable science-backed real. And I'll post it on all the platforms and it'll totally flop. And there's other times where I was not going to post it and I'm like, I'll just delete this and it ends up being something that overperformed. So really that creative, that social creative is such an important part of the story that we're telling. And so it's important to test it. Okay, I want to be respectful of your time. I know we're like running up on time here. So my last question to you is for somebody out there who's in a profession that they spent a lot of money on a degree, but they're unhappy. What are your words of wisdom to them?

Take care of your insides. Focus on your insides and everything will become clear. So when you take care of your body, when you sleep well, when you eat well, when you start to focus on your gut health, all of a sudden you'll start to see the path that you're supposed to be on. And that would be my advice is like you'll get clarity and go on that path. That is a path meant for you. Oh my gosh, I love that advice. I didn't think you were going to take it there, but it's so true. When you have mental clarity and you feel your best, you know, you can be able to vision more clearly and understand what you need to do for yourself. So I love that advice.

Amy, where can everybody learn more about you and everything that you do and grab your new book? Oh, thanks so much. Hala, this was so fun. And my new book is called hormone havoc. It is available everywhere books are sold. and my website is amy-md-wellness.com, and my social media is at Dr. Amy Shaw. Amazing.

This was such an awesome interview. I feel like we learned so much. Thank you so much for your time today. Thank you so much for having me. Well, Yap, gang, what an incredible conversation with Dr. Amy Shaw. I just love how she turned her own burnout story into a mission to help millions of people reclaim their energy and health. And the fact that she left a safe, prestigious medical practice

to pursue this risky visual. full time? Will that take serious courage? And as we all know, with high risk comes high reward. And she certainly is getting her rewards right now. And one of the biggest revelations for me in terms of the content of this podcast was learning that morning sunlight beats out every single trendy biohack that we threw at her, cold plunges, vibration plates, electrolytes, you name it. It was morning sunlight that won every time. And that's because our circadian rhythms control 80% of our body's processes. Just stepping outside for a few minutes in the morning directly connects your retina to your

brain's control center, giving you better focus, better hormone function, and sustain energy throughout the day. If you add a morning walk to that sunlight exposure, you've got the ultimate energy combo. Morning sunlight and a walk in the morning will totally change your life. And then there's Dr. Amy's revolutionary 3033 framework from her new book, Harmone Havoc, 30 grams of protein in your first meal, 30 grams of fiber throughout the day, and then three probiotic foods daily. This isn't just some bad diet. It's backed by thousands of medical studies and works whether you're vegan, paleo, or anything in between. It's literally how we should

have been taught eating all along. Again, getting back to our ancestral roots. And ladies, this one is for us. You've got to align your schedule with your menstrual cycle. It can be a total game changer. That late ludial phase the week before your period is when you, need more sleep, general or workouts, and less stressful activities. If you control your schedule like I do now, make sure you protect your time. Save your big presentations, your recordings, your important meetings for when your hormones are actually supporting you. Now, of course, if you work a corporate career, you're not going to be able to do this

so easily. You can't just dictate your schedule. However, do what you can to optimize your own cycle and rhythm. Dr. Amy's journey also proves that you don't have to stay stuck in a career that drains you. even if you've invested years and a lot of money getting there. Sometimes your true calling is waiting on the other side of fear, or cringe, as Dr. Amy said.

Thanks for listening to this episode of Young and Profiting. If you learned something valuable about optimizing your energy and health, then please share this episode with somebody who needs to hear it. And if you enjoy this conversation with Dr. Amy Shaw, drop us a five-star review on Apple Podcasts. Your reviews help us reach more people. If you prefer to watch your videos on YouTube, we're growing a big community over there.

Make sure you follow us on YouTube. Just search Young and Profiting. Subscribe, comment, join the conversation. You can also find me on Instagram at YAPATALA or LinkedIn. Just search for my name. It's Halit Taha. And of course, before we go, I've always got to shout out my Yap team. There's about 20 people who work on Young and Profiting Podcast alone.

About 60 people at YAP Media. Everybody plays their part. Everybody works so hard. We've got rock stars on the team. Today, I want to specifically shout out Ravi for doing an amazing job with all of our videos. and Jaden for absolutely crushing our social media and being such a gem and a team player all around. Thank you both for all that you do.

This is your host, Halitaha, aka the podcast Princess, signing off.