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Ready to Feel More Vibrant, Energized, and Empowered in Your Health Journey?

I’m thrilled to have my own longevity guide and dear friend, Dr. Darshan Shah on the show! The strategies he shares in this episode are powerful, science-backed, and have personally started transforming my wellbeing. And trust me, some of these insights absolutely blew my mind!

You’ll learn:

  • The real deal on dairy – is it bad for everyone?
  • What to do about toxins in your everyday skincare products.
  • The incredible benefits of saunas for heart health, cognitive function, and muscle recovery.
  • Critical tips for supporting your liver health (especially if you don’t drink, like me, but still have wonky markers!).
  • The truth about creatine – it’s not just for bodybuilders, and no, it likely won’t make your hair fall out!
  • Simple strategies for navigating perimenopause and menopause with more ease by supporting your hormonal, gut, and metabolic health.
  • The #1 type of food to AVOID for better health (goodbye, ultra-processed!).

This conversation is an invitation to become an active participant in your own wellbeing. It’s about understanding your unique body and making informed, loving choices. You don’t have to feel overwhelmed. Start with one small change.

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disclaimer

This podcast is intended to educate, inspire, and support you on your personal journey towards inner peace. I am not a psychologist or a medical doctor and do not offer any professional health or medical advice. If you are suffering from any psychological or medical conditions, please seek help from a qualified health professional.

dear gabby #265 Jun 09, 2025 emotional wellbeing

boost your energy with these 5 surprising hacks for optimal health! big talk with dr darshan shah

[00:00:00] The following podcast is a dear media production.

Hey there. Welcome to Dear Gabby. I'm your host Gabby Bernstein, and if you landed here, it is absolutely no accident. It means that you're ready to feel good and manifest a life beyond your wildest dreams. Let's get started.

Welcome back to Dear Gabby, my friends, welcome back. So today I've got a topic for you that's different, a little bit different, and it's really questioning what does our physical health have to do with our spiritual practice and our manifesting our best life? It has everything to do with it. This week I am joined by my friend and a guide of mine in my life, Dr. Darshan Shaw, and he came on the show to reveal how your metabolic health and your hormones and your habits impact your energy and how they impact your ability to track what you desire into your [00:01:00] life.

Dr. Shaw is a health and wellness specialist, and he is a board certified surgeon, published author, founder of Next Health, and he comes on the show to talk about how to improve your energy.

By optimizing your metabolic health. Now, if you're a woman listening, please make sure you listen to this thoroughly. This is some of the tools I've used to move through perimenopause, through postpartum, through now moving into menopause, like these are the most important methods. I could teach you these.

These are tools that are going to change your life and help you elevate your. Energy, you're gonna learn how to understand the connection between muscle mass and longevity. Please listen to this. About 10 years ago, I would've rolled my eyes. Now I'm like, why didn't I know this sooner? I'm gonna help you support your hormones during perimenopause and beyond with the methods that are shared in this book, and the hacks, the health hacks that we share, and creating simple daily habits that align you with your highest self.

And so I want you to just take a one huge step towards inspired action and. [00:02:00] Really taking ownership of your wellbeing and recognizing how when you're in your best energy, you are in the best point of attraction. That power and vitality is what allows you to create more in your life. So come on in.

And for my Gabby coaching members, go into your app and do the Body Love Challenge this month.
This will help you take the practices in this episode to the next level. And it's the 21 day and it, and it's the Body Love Challenge that's gonna really help guide you to open up your relationship to your body in a way that you haven't really connected to in a while. And this challenge is a seven day challenge that can just really jumpstart your relationship to your body.

Go check it out inside the app. If you're not an app member yet, definitely head over to dear gabby.com/app. Get in there. There's tons of challenges, there's meditations practices. All of it's in there. It's gonna support you. It's gonna support your spiritual journey, your personal development, your [00:03:00] physical journey.

I can be your coach in your pocket, anywhere, anytime. Go to dear gabby.com/app.

My new brother. Welcome to my job. So good to see you here. Yes. Welcome to my show doc. So honored to be here. Glad to be with you. Honored. Thank you. I'll give everybody a little backstory. I think I messaged Robin Burin from from Parsley, and I said, Robin, I wanna do peptides. I want to get my longevity workup.

I'm like, who's my guy and who's my gal? Who is it? And she said, go see Dr. Darshan. Yeah. And I was like. Dr. Shock, you are the dream of what I was looking for. And then the universe planted you into my life. I was in Los Angeles. I went into one of your clinics. Mm-hmm. And I got the works. Yeah. I got the hbo, which is the best HBO I've ever been in.

We'll talk about what that is 'cause you don't know. And I got red light and I got cryo and I got blood work and I got peptides and I. I walked out like a new woman, and now you've been just so graciously supporting [00:04:00] me in my menopause journey and in my overall health and wellbeing. Yes, it's really thrilling.

To have you kind of as one of our first longevity experts here on the show. Oh wow. Yeah. Yeah. Great to be here. And I just wanna open with the why, like the why as a beginning point in terms of seeing this new movement of people really wanting to live longer. Health span being such a priority, and that vitality of life as we age is such an empowering opportunity, right.

For those of us who are middle aged, but also even started younger. Yeah. What was it that really catapulted you in this direction for your career as a doctor? Yes. You know, I was a physician for 20 years before I went into this new field of medicine that I talk about now. And prior to this I was a surgeon and I was doing surgery every single day.

I was in the operating room 12 hours a day, operating sometimes seven days a week, and. It was a stressful job. I rarely [00:05:00] slept more than four or five hours. I ate garbage all the time 'cause that was what was available in the doctor's lounges. And I got sick myself. I got extremely, when I say sick, I was 50 pounds overweight, but worse than that, had an autoimmune disease, uncontrolled, high blood pressure, full-blown diabetes, and I just felt terrible and I just got really.

Sick and really tired. And then I got sick and tired of being sick and tired and I decided I need to get healthy. But in medicine, we're never taught about the science of health. We're taught about how to diagnose disease and then treat that disease with a pill or with a surgery. And you know, thank God that system is there.

Where if you get hit by a bus or get diagnosed with cancer, we need Western medicine, but it does not have the tools to reverse chronic disease or. Help you feel healthy, feel like your best, most vital self. Yep. And so that was the why I decided for my own self I needed to get healthy. Then I got myself healthy in like eight months.

So this stuff works and it works quick. And then talking to my patients that were [00:06:00] getting scheduled for surgery, telling them how I did it. They ended up avoiding surgery completely. Mm. So I was like, this is the medicine I want to practice. We have all the technology, we have the knowledge to turn people's health around and to make them feel incredible.

But there's no place to go to get that. There's no one place. And that's why I created the new practice next out that we created. Yes, yes, yes. It is the one. It's the one stop shop, right? Mm-hmm. Okay. So someone's got. High cholesterol. Yeah. Someone's got, they're pre-diabetic. They are going through menopause, but they may not realize it or talking to my listener or they're having brain fog and they've got any one of these kinds of autoimmune, uh, they're struggling with their weight.

What's step one? Right. And it's such a great question because I think the step one used to be, go see your doctor, right? And then they would do some blood tests on you and until you got diabetes, until you hit That's right, menopause until you hit, you know, a blood vessel being occluded from high cholesterol.

There really wasn't much there. For you, [00:07:00] especially on how to modify your diet, your stress, your emotional health, your sleep, et cetera. So step one is always going to get a biomarker panel done at a clinic like ours where we can look at it completely differently, we're looking at it as, okay, we're not yet diagnosed with a disease, but how do we optimize these biomarkers?

So the biomarkers include. Blood tests and your blood tests change 20 to 30 years before you start feeling sick, before you get diagnosed with a disease. And so doing it early and then going towards the optimal range. So diabetes is a perfect example of this. They don't diagnose you with diabetes until your hemoglobin A1C marker gets to be 6.5 or above.

What we do is we try to get you down to 5.2 or below. Right. That way you never get anywhere near diabetes to begin with. Right. And mine was like high, mine's like 5.6 or something. Mm-hmm. Mine was high. So we could work on that and we're gonna work on it. But see we are working on it. Yeah, exactly. And so now that, you know, knowledge is power, right?

Yeah. So now that you know, we can turn this around and what's [00:08:00] incredible about diabetes. Is that is part of the spectrum of metabolic health. And metabolic health is the root cause of many other diseases. So if we get your metabolic health right, you won't get, not just diabetes. Also, you protect yourself from cancer, Alzheimer's disease, depression, anxiety, all of it.

Yeah. So it's so powerful to understand what this number means and how to reverse it without medications. And I wanna highlight this because. It's the digging that I've been doing. Mm-hmm. With yourself and some other tests that I've done that I was able to identify. Look, you'd look at me at face value.
Yeah. I exercise, I don't eat sugar. Mm-hmm. I literally eat protein and vegetables organic. I meditate. I am like the poster child for what you should be doing. Right. And I'm like, pre-diabetic the numbers I'm reversing. Yes. Were were not good numbers. So I think a lot of people might be out there being like, well, I'm young or my weight's under control, or I, I would da da da.

And they wouldn't look for [00:09:00] this. Right. That's the big problem. And, and the other piece is menopause and perimenopause, that so much of this is affected by the hormonal journey. Mm-hmm. And so you just not having any information about that will spend a decade probably. Not diagnosed with things that could be reversed.

Exactly. And this is the problem, right? Our current medical system is too much, too late, right? Yep. If you take it back 20 to 30 years, even if you're 40 years old, if you get your testing done and you speak to a doctor that can help you understand what is the optimal level, you can never have disease in the first place, and that's critical.

And. We needed earlier and earlier. Now we're seeing people in their twenties that have metabolic disease. About 40% of people in their twenties have metabolic disease. 20% have high blood pressure. 30% of people in their twenties have skeletal muscle loss that's not actually appropriate for their age level.

So we're seeing a lot of issues earlier and earlier. So the, the message is. It's all fixable, but [00:10:00] you have to do it early and you have to do it before you get diagnosed with the disease. I like to talk to my 30 5-year-old listener right now. Yeah. Because, or 30-year-old listener. Mm-hmm. Because I was having so many perimenopause symptoms.

Yeah. And I was also having a lot of symptoms that I just didn't pay attention to because of my age, or because I just didn't think I needed to, or I was just like, this is just because I'm stressed. But maybe it was stress, but a lot of it was hormonal. A lot of it was gut microbiome issues. Yeah. A lot of it was gut microbiome.

Mm-hmm. And then a lot of it also was trauma and resolved trauma, which affected the microbiome. Mm-hmm. But in retrospect, I wanna really encourage that 30 something to get their biomarkers tested. Because how much better off you'll be in your forties. Right, exactly. And of course, the forties. And that doesn't matter how old you are, wherever you are in your journey.

Right. I mean, hormonal health is so important for men and women. Perimenopause is a perfect example of. A diagnosis that is totally ignored in the Western medical world because there's not much they want you to do for it, except tell you it's normal. Right? Yeah. And in [00:11:00] reality, perimenopause is affected by not just your hormonal health, but like you mentioned, your gut health.

Your microbiome affects the severity of symptoms of perimenopause and also your metabolic health affects the severity of those symptoms as well. So you can actually reverse the symptoms of perimenopause and. Delay the onset of menopause by looking at your gut health, your mitochondrial health, your metabolic health.

All of this all works together. Your body is not just siloed into different silos of hormone health, gut health, they all work together. Mm-hmm. They all interact with each other. So the earlier the better. And knowledge is power. Knowledge is power. So if someone wants to get their biomarkers tested, right?

Mm-hmm. And let's say they are. Not insured or they don't have access to Next Health or what would be a first step? Because I'm always telling people like, oh, you need to look deeper into that, or whatever. It's, but I don't really know what to say. To go do Yes. Other than go to Next Health. But they may not be able to get to you.

Well, the good news is I have a guide that I put together for everyone to do this [00:12:00] themselves, A DIY Guide to your Biomarkers, and we can link to it in the show notes. It's also on my website and. Basically, it's really easy to do this yourself. Now, first of all, your doctor should order these tests for you when you ask for them under your insurance.

So these are all very simple tests. They've been around for a long time. There's nothing super special about 'em. It's just that no one thinks about getting them early enough so you can just go to them with a list and if they say no, you should find another doctor. I was gonna say find another doctor that will, because I think the more modern doctors understand the value of early diagnosis and prevention now.

Yeah, and it's not just blood tests, by the way. Just wanna be clear too. It's also understanding what your skeletal muscle mass is, your fat masses, what your blood pressure is. There's a few other biomarkers that we can easily test for that also play into this.

So there was a period in my life where I started having thinning hair, a lot of shedding. Lots of hair issues. [00:13:00] This was at a time when my hormones were changing. When I was postpartum. It was terrifying. I was literally in Australia and my hair was thinning and shedding. It was nuts. And so I was actually on vacation with a friend who is a dermatologist, and he said, well, the absolute only supplement that you should be taking right now is neutrophil.

And I was like, what? He's like, it has every single thing you need. To help improve your hair growth and decrease the shedding and just create more visible thickness. That was about five years ago when I started taking neutrophil. Now here I am and I am literally holding my hair right now. You guys, it feels like it is.

It's like high school hair. I've got high school hair right now and I'm gonna brag because I'm taking care of it. I'm doing it. And my number one go-to is neutrophil. People have been pulling on my hair lately. My makeup artist is like, are these extensions? I was like, get your hands outta my hair. It's my real.

Hair people. And this is just the supplement that I can tell you right now, I swear by, and I know that you've probably heard of it because everyone's using it, but we gotta do it. [00:14:00] And summer is full of these big moments right now, and we wanna make sure that we have the nice, beautiful, flowy hair. So you may have heard of neutrophils, hair growth supplements and wondered, you know, do they actually work?

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Brand and it's at nut nutriful.com, spelled N-U-T-R-A-F-O l.com promo code. Dear Gabby, that's nut nutriful.com promo code. Dear Gabby. How important is staying young to you? I would imagine everyone listening is like very important, Gabby, please. And [00:15:00] the healthier we are, the easier it is to age. And you know, there is one product that I've been really, really psyched about lately, and it's called Fatty 15, and it has a element which is C 15.

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Is it okay to talk about your particular situation? Yeah, a hundred percent, no. The book, one of the things I did wanna talk to you about was that when we put you on that special scale that we did, it's called a bio impotent scale. Yep. We measure your body mass index, which to me is not a number that I really worry about is more your body fat mass and your skeletal muscle mass and your body mass index.

Although normal, your skeletal muscle mass [00:17:00] is not where I want it to be. Okay. And then we did your grip. Test, which is your strength test, right? Do you remember that? I wanna retest. Okay. I'm gonna send you one so you can do it. They're only like, anyone can get one of these on Amazon. I wanna retest. This is such an, an incredible Yeah, you should.

Okay. Because I left there being like, this isn't gonna show up. Right. I can remember thinking that. Yeah. But, okay, so my muscle, my, my skeletal muscle. No bueno. I think we need to work on building more skeletal muscle with you. And would that be like jump training? Yes. It's strength training. Yep. Also impact training.

Like jump training is helpful for your skeletal muscle and your bone mass. It's also looking at your protein intake and looking at some supplements that we need to add in our late thirties. So it's a combination of different things that we can do that can really accelerate the skeletal muscle mass that you have in your body.

And it's really not that hard either. And it's not just about mass, it's also about strength. Yeah. I. See that when I'm working with my trainer a little bit more actively and I'm not traveling, blah, blah, I see how strong I can get. That's awesome. And then I lose it really quick. And it's also part of our hormones and, and perimenopause leads to skeletal [00:18:00] muscle loss if you're not addressing it actively.

Yeah. Okay. And, and regularly not like you can stop. Exactly right. You can't stop. I definitely can up my protein intake. Okay. How much protein does a woman need? Mm-hmm. That's a great question. Okay. So. A lot of people throw numbers out there, like one gram per kilogram of weight and. Although that's a good aim, it's very difficult to get there.

So what I tell people is every person is an individual biology. Your protein needs are gonna be different than hers or mine, right? And it is not just because of how big we are and how much muscle we have, it's also our individual metabolism. So what we do is we. Set a goal for you that's more than what you have right now.

And then we monitor your skeletal muscle mass, and anyone can do this at home themselves, with a simple scale that you can have in your bathroom that actually tests your skeletal muscle mass. Oh, cool. And also a grip strength that you did. And I can get this test. I can regularly test. You can do it at home every week.

Yeah. I'm gonna get nerdy. Yeah. And each one of those are 20 [00:19:00] bucks is not that expensive. Right. I'll. Yeah, I'll, I'll send you the links and also put in the show notes. Let's definitely put in the show the exact ones. I think people should get great and it works great and everyone should do this, and especially after the age of 30.

I think it's important to monitor. We know that your skeletal muscle mass is probably one of the leading indicators of how you're gonna age over time when you're gonna die. I. How much bone you're gonna have. Your muscle mass determines your bone mass actually. And whether or not you're gonna get Alzheimer's disease or cognitive impairment in the future.

Okay. Is so much riding on your muscle mass. So starting to work on it now and monitoring yourself is key 'cause. Okay. One of the things about monitoring yourself, no one cares more about your biomarkers than you do, right? Yeah. And there's not a lot of them. There's probably like 20 of them, but if you start caring about your 20 biomarkers, you're gonna make sure they're going in the right direction.

Okay? And in my case, my skeletal muscle mass not looking so great. Need to up my protein intake like duck. How much do I need to be eating? Yeah. So I wanna see what you're doing right now. Yeah. And then we're gonna add [00:20:00] 20% to that. Okay. Somewhere between one to two grams per kilogram per day of protein.

And you wanna divide that up into divided doses, not just all in one meal. You want to. Meter the protein in throughout the day. Then what we would also do is add some creatine to your supplement stack. Yeah. Do you take creatine right now? I don't, because I've heard different things about creatine, like I know that it's gonna have great benefits, but then there's questions about like hair loss and things like that.

Can you bust those myths? Absolutely. So creatine is one of the most well studied supplements out there right now. The hair loss. Thing is a complete myth. Some people do get stomach upset with it. That's because they're taking too much too fast. You just lower your dose. But I would say creatine is an extremely important supplement for most people, men and women to take.

And you want to aim for five grams to start with, but then even up to eight grams. So. Creatine is not just beneficial for your muscular health. It also protects you from cognitive impairment later in life too. Okay. I got it. That's why it's so important. Yeah. Okay. Why are these myths happening with hair loss and re I think, you know, some [00:21:00] people reported it in the literature a while ago, just on one person or two people.

Mm-hmm. And then it just blew up in the media. Yeah. Yeah. That's what happens with a lot of health information. Lot of it. Yes. And then when you really look at the studies, there's absolutely no association. Okay, great. Yeah. Okay. That's really important. Yeah. Okay. So creatine is a very good plan for Yes, exactly.

Okay. Welcome to my doctor's appointment, everybody. Um, what are the absolute most important daily habits for health and longevity? There's one habit, one that is extremely important for everybody, and that is to. The mindset that you need to become an expert at forming good habits. And so I know it's like a rhetorical answer to your question, but here's the thing.

Most people don't understand the science of habit formation. And once you understand the science of how habits, form, and how to break down bad habits and you become a genius and making good habits for yourself, you can do anything. And health and wellness is not a one time visit. To your [00:22:00] doctor once a year.

It's not even coming to next house once a month. It's really what you do on a day-to-day basis. Yeah. Right. And so the key to habit formation is there's three keys. One is starting small, so if you. Don't go to the gym at all. Start small by doing five pushups a day. Mm-hmm. Secondly is making your environment suit the habits that you wanna do.

So I'm a big believer in morning routines, and every morning I go to a special place in my house that is just for my morning routine. It has everything I need. There's some dumbbells, there's my journal, there's my supplements, everything I need to accomplish, all the habits that I need to do. Within 45 minutes every single morning.

Yep. Make it easy. Exactly. And then the last thing is making sure that you just stick to it every single day. And don't skip a day. If you skip a day, don't beat yourself up over it. Just get right back to it. Yeah. You know, it sounds very similar to what I would prescribe as like a spiritual habit is Yes.

A small Right. Actions daily. Right. You know, in my app I have dailies, two minute practices. There's hundreds of [00:23:00] hours of content in there. Yeah. But really all you have to do is open the app, maybe read an affirmation card that could be your spiritual practice for the day. There you. Or listen to a two minute daily.

These little micro actions would help you build a spiritual practice, would help you build your health practice. That simplicity is absolutely crucial because when people start to look at the list of all the things that doctors like yourself are mm-hmm. Recommending, which is a lot, which is necessary to combat the common experiences that we're all having.

Right. It's also quite overwhelming. Mm-hmm. So I really like your answer, which is just create the space for the habit. Exactly. Yeah. And I like what you said too, it's like you start small because we know our brain is not wired to stay small. Right. If you're gonna do a two minute spiritual practice every single day, you're naturally gonna want to take it to five minutes, 10 or 15.

It's the same reason why a smoker starts off with one cigarette a day and then ends up smoking a pack a day. Right, right. It's the same neurobiology. Right. So. What happens is our neurons, our brains, they form connections with each other. And when you do something over and [00:24:00] over again, you get more and you get stronger connections.

And those connections want to fire at the same time and at the same rate every single day that you do this habit and you can use that science for you or against you smoking, you're using it against you. With a spiritual practice, you're gonna end up. Building that spiritual practice over time, just naturally.

Yep, totally. All right. Asking for a friend back to skeletal muscle for a second. How quickly can you reverse the markers of your skeletal muscle loss or, mm-hmm. Is it that? Yeah. Declining skeletal muscle, right? Just declining skeletal muscle. Six weeks. There's massive studies on this six weeks, whether you are 20 years old or 70 years old.

So they did this study in 2000 and. 18 where they had a group of 20 year olds and a group of 70 year olds do a strength training regime. That was the same amount of time and it wasn't a lot of time, and the 20 year olds gained 20% more muscle [00:25:00] strength within six weeks. Guess how much a 70 year olds gained?

That's it. Exactly. That's it. In six weeks, they were able to gain 20% with a strength training routine. Really? And, and someone's never too late to start. It can happen pretty rapidly. You just gotta get into the regular habit of it. Mm. Hit workout. Hit workouts are great too. Yeah. I'm a big fan of HIIT workouts, hit workout.

I have a lot of research behind them, especially in preventing, once again, skeletal muscle loss, cognitive decline, and even diabetes. So lifting heavy weights, arms, legs. Mm-hmm. Squats with the weights. Yes. Walking with a weighted vest. Right. I cook with a weighted vest. Amazing. But I think that, I think it's just upping it.

Yeah. It's, it's just upping it. I'm gonna. Blow your mind in six weeks. I can't wait. I can't wait to see. I, I'm gonna be like, doc, look at my numbers. So Doctor, what is the key to improving muscle mass as rapidly as possible? That's a great question, and not a lot of people know this. Most people are going to the gym, getting in their required sets and their required reps.

Those sets need to be within one or [00:26:00] two reps of failure. Okay? Yes. That's the key. You need to lift heavy enough that your body is telling you, I can't lift much more. Okay. Yeah. And then lift three more times, right? Yeah. You want to get within one or two reps of failure, so keep lifting that weight until you get there and then increase that weight.

That's my trainer will be like, you've got two more. And that's what she means, right? That's what she means. Right. So if I'm comfortable at 10, I gotta get to 15. Right? Exactly. Or increase the weight. That's what I mean. Like, so if I'm comfortable at 10 pounds, I, yeah, sorry. I thought you meant 10 reps, 15 reps, right?

Well, 15 reps at 15 pounds, yes. Which for me, that's a lot. That's great. Yeah, I know. It's good. And then there's a minimum effective dose. We know this as well that the research has showed for most people getting a 30 minute strength training session in. Two times a week is the minimum effective dose. So if you're only going once a week, it's not gonna work at least two times a week.

And then the more you add, you're gonna get better. In rapid response, what would be the best dose? Five days a week? No, five days a week is probably, unless you're someone who's bodybuilding. Yeah, I don't think is [00:27:00] necessary. And you need to have that rest period in between. So every other day is. Probably gonna be the most people wanna do.

Okay. But you know, time is always the issue. Right. And so when you go to the gym, if you're focusing on whole body exercises, things like you mentioned squats, upper body exercises like pushups or pullups, these are gonna be much more beneficial than doing isolation exercises. Okay. Okay. Okay.

What is the absolute best way to support our hormones during perimenopause and menopause?
Hmm. There's a lot of ways, but I would say one of the key methodologies I. Advise my patients to do is stress management and emotional health. Yep. Addressing your emotional health and your stress. Your brain is so connected to your hormonal health. People don't realize, and especially uninterrupted stress can cause your hormones to just go completely mm-hmm.

Haywire. Mm-hmm. As we know. Second is metabolic health. It's so interconnected. Your metabolic health is how your body handles sugar. And that hemoglobin A1C test we [00:28:00] talked about is a measure of that is getting your metabolic health right? How do we get our metabolic health? Right. Great question. So there's a few ways, and it's not just about how much sugar you consume, it's really about how your body is handling the timing of your meals, it's about what you're eating first in your meals, and the best way to start with this journey of getting your metabolic health right, is to get a device called a continuous glucose monitor.

Yes, mine's on the way. Great. I'm so glad you got it. In six weeks, you will learn how to totally fix your metabolic health because what it's doing, and I'm wearing mine right now.

Yep. Every five minutes is sending your blood glucose level to your phone and you'll see how your sleep affects your blood glucose. How eating. Vegetables before eating carbs completely cuts out the carbohydrate spike for most people. You'll also find out how going for a walk after a meal, even if it's 10 minutes, makes a massive difference.

Apple cider vinegar, you told me to do apple cider vinegar before a meal. Yep, exactly. But you'll laugh. Sometimes when I'm at my house and I like have only like [00:29:00] 10 or 15 minutes before I have to put my kid to bed, but I just ate. I'm walking around my house with your kid. I had two friends over the other day when we had a play date and I was like, you guys, I ha we just ate.

I have to walk. I like, can you just walk around the house because it's raining outside. So my friends and I walked in a loop around my dining room in my living room and thankfully it's a floor plan so we could go through. We walked 10 minutes in the house, you know? How'd you feel? Much better. I actually really do notice the difference and really do, so here's an example.

Ria ordered me a coffee just now. I've got like a little almond milk in it, whatever. Mm-hmm. But I have a hard boiled egg here. Mm-hmm. Would it be best to eat that hard boiled egg before the coffee?

Absolutely. Yeah. And this is what the continuous glucose monitor is gonna tell you is that eating your protein first or your vegetable first before you, you've taken any type of carbohydrate, is gonna keep your glucose level much more stable or caffeine in this instance, right?

Caffeine can also raise your blood glucose sometimes, but. If you drink black coffee, it doesn't for most people. Okay. And what I keep saying for most people is because I've seen everything across the board. Yeah. I've been so surprised at what happens at people's individual blood glucose levels. Yeah. And that's because [00:30:00] once again, everyone's an N of one I call it is individual biology.

I'm starting my Levels One. Yeah. Yeah. Levels is fantastic. That's on the way for me. Yeah. Yeah. Great. Necessary. Necessary. What's really cool about Levels is you can actually take a picture of food and, you know, we're talking about ai. Mm-hmm. The AI will recognize exactly what you're eating and almost, I, I'm so surprised of how accurate it's, it'll tell you how much protein is in it.

It'll tell you what it's gonna do to your blood glucose levels just by taking a picture, and so it'll calculate all of this for you that we're talking about. So. Fabulous. Okay, so what do I wanna be looking for when I'm looking at my glucose levels? So, mm-hmm. I just ate my meal and then it's an hour after the meal that you wanna be looking at it, or What's the story?

For about two hours. So what's gonna happen is you're looking at how high your blood glucose gets and how long it stays high. Okay? So those are two really important measures. It's a curve that's you're gonna see on your blood Glucose monitor app on your phone. The main thing to realize though here is you don't need to know any of this.

You. App will tell you what you [00:31:00] need to know, how much your particular meal was good for your blood glucose or not good for your blood glucose, good for your metabolic health, or not good for your metabolic health. And it'll do this by giving each meal a score. Okay? Okay. And then you're gonna get a daily score so you'll know if everything you did that day added up to a positive effect on your metabolic health or not.

Okay. And just so that you have a frame of reference beyond just the app telling you you're good. Mm-hmm. Or you're not doing good. It's gonna spike. You don't want it to spike too high. Exactly. Exactly. Right. And then you want it to stay at like a nice curve, not like a hockey stick. No. Then you want it to come down as fast as possible.

You want it to come down fast. Yeah, as fast as possible. Okay. Well you should do, here's a great experiment. Okay. A meal and then eat the same meal the next day. One day eat the meal and don't go for a walk. Yep. The next day go for a walk and see the difference in your glucose curve. Whoa, whoa. Yeah.

There's a little self experiment you can do and it's, you'll see it's a massive difference. Wow. Yeah. What is the walk doing? It's helping you metabolize the food. It's like, mm-hmm. Yep. So your metabolism lives in your muscle, so when your muscle is active, [00:32:00] is using. All the glucose and the food that is now in your bloodstream.

Right. So it's using it all up. Okay. And that's what you want. Okay. I mean, this is so mind blowing. Yeah. They're actually really simple things, right? Simple things. Apple cider vinegar before you eat in the morning or just throughout the day even. Right? Right. Vegetables before your meal. Right Protein, before carbs, low carbs.

Low carb. Low carbs. Exactly. If you have metabolic health issues, if you don't, yeah, you probably don't need to worry about it so much. I'm not the kind of doctor that tells everyone don't eat carbs. They're the devil. Yeah, yeah, yeah. That's not true. Depends on you. It depends on you and it depends on what kind of carbs you're eating too.

Right? Vegetables are carbs too. It's the ultra processed food and the refined wheats that are really damaging our metabolic health. And to remind people, you know, we're adjusting my metabolic health and I don't eat. Carbs very often. You don't, I don't eat sugar. This is just, every one of us is so unique.

Mm-hmm. So at face value, you would think, oh, Gabby's probably so far away from having any diabetic numbers, but we're working on this. Yeah. It's like a [00:33:00] very big focus. We don't want you to wake up when you're 55 or 16 being treated for diabetes. Oh God no. And get on top of it.

I've been taking my feet really seriously lately because I'm in heels for hours when I do my talks, and I'm never gonna not be in my heels, my talks, because I just like wearing my heels. I'm a little shorty. I'm, you know, not that tall. I wanna look like my best tallest steal on stage. Then my feet started really.

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Stability for your whole body balance. And I have them in white, and I'm gonna be packing them for my trip to London and Dublin [00:34:00] when I go off to give my talks. So check this out. And then there's the uptown loafer, which is part loafer, part sneaker. Highly recommend this, so if you're looking for a comfy shoe that is gonna help you walk all day long, but still look cute, this is.

What you want. And they even offer a 30 day guarantee so you can wear them, love them, and return them for a full refund in 30 days. So use code dear Gabby at checkout for 15% off your entire order@bionicshoes.com when you log into your account, onetime use only. That's V-I-O-N-I-C, bionic shoes.com. It's code Dear Gabby, for 15% off use code Dear Gabby, for 15% off your entire order@bionicshoes.com, and you log in and you use your onetime code, bionic shoes, wearable wellbeing for your feet.

I made a really beautiful friend recently and it is the founder of the Infant Formula, Bobby, and when I met her I just felt like. [00:35:00] This deep heart connection because those of us who go through the breastfeeding journey have lots of different experiences, whether maybe sometimes people have a lot of milk and some people have no milk.

And in my case, I had milk, but my son at one point said, I don't want that milk anymore. And he put his hand up and he at five months said, no more mommy. And so I had to go to formula. And the formula that we choose is really a big choice because this is the brain development of our child. It's their microbiome development, and it's something that is so important, and that's why I love Bobby.

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Hi Bobby. Hi, B-O-B-B-I e.com For more details. That's hi bobby.com. H-I-B-O-B-B-I e.com. I love, love sparkling drinks. I love little soda. I love them. I love them. I don't love sugar. Also, I take my gut health very seriously, which is why I'm obsessed with Simply Pop. It's a juicy new soda that combines the delicious [00:37:00] real fruit flavors with simply six grams of prebiotic fiber to support your gut health.

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What are the three most important things we can [00:38:00] do in the morning to optimize our health? Hmm. A first thing that you wanna do in the morning is go outside and expose your entire human body as much as you can, unclothed to the sunlight and to just the outside environment. For how long? I would say about 10 to 15 minutes is the magic.

So get naked and sit on your lawn for 10 to 15 if you can get naked. If, depending on the weather and whether your neighbors are watching you might not want to. I don't. Neighbors. I'm okay with that. Yeah. I don't have neighbors. I go out in my underwear, I expose myself to the air, whatever temperature it is.

And sometimes I wake up before the sun comes out so I do it again when the sun comes out. 'cause it's getting that sunlight in your eyes that's really important to not your skin. You also live in la. So, yeah, you're a little warmer, but I'm coming into the warmer season. Yeah. So I'll go outside. Expose myself to the light for 10 to 15 minutes.

Right? Okay. And that's giving us vitamin D. What else is it doing in the eyes? So it's setting your circadian biology. So there's receptors in the back of our eye that the minute it sees the sun coming up over the horizon, that kind of yellowish amber light, it [00:39:00] tells your brain to start secreting melatonin 14 hours later.

Ah, then you sleep so much better. Okay? Yes. Okay. Now that doesn't really, if you've got lots of windows in your house, it's not the same. You have to, it's not the same in the light. Yes, exactly. I'm gonna have my coffee outside Windows filter. Yeah, that's what I do. Actually. I have coffee outside. One more important thing, if you can put this too, depending on where you live, if you can do it barefoot and put your feet on the bare ground, that's also really helpful.

The grounding. Yep. And then the third thing, the next thing I do every single morning, because when you wake up in the morning, your cortisol levels go up and your BDNF brain derive. Neurotrophic factor go up as well. Okay? That's a hormone that's in our brain that's causing our brain to be more active, make more neuronal connections.

So you wanna put something good in your brain at that moment in time, alright? And your brain is massively alert for most people, and it's forming more connections. And whatever you put into your brain first is what sticks for the rest of your day, okay? If it's your phone and social media and emails and [00:40:00] stressful things, hmm.

Gonna put your entire day in the wrong direction. A spiritual teaching, if it's journaling, if it's reading a book or learning something new that puts your brain in a different direction. Open your Gabby coaching app. There you go. Yeah, exactly. What is it called? Brain. Brain derived neurotropic factor.

BDNF. Brain derived neurotropic factor. Right. Okay. And the thesis of brain derived neurotropic factor? Mm-hmm. Is that whatever we see first in the morning is setting up our brains. Neural pathways. Yeah, so brain derived neurotrophic factors. What helps our neurons to connect more effectively. Okay. Grows those connections.

Got it. At the moment of the brain neurons connecting whatever is being fed into your brain at that moment is what neurons actually connect. Does that make sense? Yes. Yeah. We need gratitude in that morning. Exactly. Yeah. Part of my morning practice every day is a gratitude practice as well. Yeah. Okay.

This is epic. I wanna talk to you more about that in general. Yes. Okay. [00:41:00] And then the three things that you do every single night to help with your sleep. Such a great question because there's about 50% of people right now in America that have insomnia and 80% of people are sleep deprived right now. Yeah.

It's massive amounts of people and that's because we've forgotten how to get this. And this has happened over the last 20 years since the iPhone was invented, unfortunately. Yep. So three things that I do. Number one is I modify my sleep environment, my bedroom, I make it a cold, dark cave. Like our caveman ancestors used to sleep in temperature, 65 degrees in the room.

No electronic lights. I don't have an alarm clock. Even my TV doesn't have a light on it. All those little lights. And then the noise thing I do as well by having a noise machine. Yep. So that's step one. Modify your sleep environment. Step two is modify your sleep routine. And so one hour before bed, now the iPhone actually has a sleep timer on it and one hour before bedtime actually it'll start alerting you to, number one, turn down the lights in your home [00:42:00] from bright white lights to amber lights.

But also you wanna start de-stressing one hour before bedtime. And then what I do is I actually charge my phone by my coffee machine in the morning. Yep. Yep. So I brilliant. I give myself 15, 20 minutes without any phone. Before bedtime. That's genius. It's a massive game changer for people. Yeah. Sleep hygiene is so important.

Absolutely. It's so importantly. Yeah. Alright, so tell me where all the next health locations are. Yeah, so we are opening locations all over the country, basically taking this new form of medicine and helping people achieve their goals. And so we have LA right now, New York, we just opened in Nashville, but we're opening in Miami.

We're opening in Vancouver. All over the us. So if you go to our website, you can see all of our locations that are here and coming soon, but also on my website, dr shah.com, I have the guide to your own biomarkers. You can do DIY it yourself. My whole mission is to get this message out to as many people as possible.

Right. As quickly as possible. Yeah. And for no cost too or minimal cost. Yeah. And I [00:43:00] think the more people that can just start on this journey. The better it is for us as a country and us as a world, because we know we're spending $3 trillion a year on managing chronic disease. Right now, it's just way too much and it's accelerating.

We have to reverse the stress. We have to. Yeah, we absolutely have to. Okay. Well, I've got more to ask you before we head out. So yeah. What are the top foods to avoid? They all fall into the ultra processed food category, and so I always say, I don't care what you eat, but if you eliminate ultra processed food, you are doing better than 80% of the population.

Ultra processed foods includes things like refined grains, really bad for you, really bad for your metabolic health, and so you want to take away the white breads, the white pastas, try to focus on more whole grains, if at all possible. Ultra processed foods also includes anything in packaging. First of all, the microplastics you get from the packaging are bad, but also all the chemicals that they put in the food to preserve it.

The food is not just nutrient absent. There's very few nutrients [00:44:00] in ultra processed food that comes in packaging. There's also no fiber, so it's really bad for your gut health. Okay? Mm-hmm. And the last thing is what you drink. So. There's so many drinks out there right now. It's a massive industry. There's so much added to the things that we drink that we're taking in empty calories, and we're adding chemicals to our body.

So the more you can focus on just drinking water, the better off you're gonna be as well. What's your biohack that you love most? Yeah, so I always thought people got into saunas because they just felt good, but now that you look at the science behind sauna, it is a life and game changer. The. Big, big studies on people that use sauna regularly four or five days a week, show that it decreases your risk of heart attack significantly better than any medication out there.

Also decreases your risk of cognitive impairment, increases the amount of muscle mass that's built after a workout as well. So if you can do it right after your workout, so right after your workout, which you do. Yeah, exactly. So I got. So into the science on it, I got bought myself a sauna for my house. I was like, I gotta do this every day, every time I can.

[00:45:00] Mm-hmm. My sleep is better with it. I've, a lot of people also have that action and there's lots of expensive options like this. The blankets, like the sauna blankets, and there's a lot of places now that you can go to to get a sauna. Exactly. It's, it's like exploding, you know? Yes. And so I think it's a great, the modality.

Now a question about the sauna. So let's say I sweat, sweat, sweat, and then I go wash my hair. Mm-hmm. My shampoos are like. Kind of clean. They're not the worst, but they're not the best. Mm-hmm. And that's like a place where I'm like, well, I'm gonna be a little bit scrappy because I want my hair to look good.

Bad idea to wash my hair right after the sauna. No, not at all. But what I would say is it is a bad idea to pick self-care products that have a lot of toxins in. Yeah. Right. So you touched upon a topic that I love talking about. Okay. Is the level of toxic exposure that we have in our environment right now.

Mm-hmm. We're exposed to 150,000 toxins that were not around 60 years ago. Completely. Not in our environment at all. Yeah. They are in our skincare products. They're in our air, our water, and our food. Yep. And so for [00:46:00] skincare products specifically, most women use about 15 different ones, men, 10 different ones between your shampoos.

The products we put in our skin, even in our mouth, like our toothpaste as well. There's a website called environmental working group.com. There's an app called Think Dirty. There's an app called Yuca. Just get one of these apps. Yeah, right. It's the hack here is you scan your products, you find the level of toxins in the product, and then it gives you an alternative that has no toxins.

And then once you switch and you like the new product, you've switched forever. You're done. Yeah. You know? Yeah. And so I think doing that one time switch of just one product at a time, I. Over years and years, the level of toxic exposure that you're rubbing into your scalp completely goes away, is so beneficial.

Okay. You know? Okay. Okay. I'll get on that. Yeah. Okay. I have a little bit of a hair thing, but you, I'm gonna text you tomorrow and be like, did you scan your shampoo? I'm gonna scan my shampoo. I'm gonna scan my shampoo. What are other things that I can do to benefit my liver beyond the supplements I'm taking?

Yeah, your liver health. [00:47:00] Is critical. Did you know the liver is the only organ that we don't have a medical treatment to replace? Yeah. Right. So once you damage your liver it and it gets permanently damaged, the only treatment right now is a liver transplant. Mm. And so there's two or three things that you can do to keep your liver healthy.

Number one is avoid alcohol. And I say that with a lot of empathy for people because. People use alcohol as a crutch for social situations? Uh, I would say for those people that can't completely avoid alcohol because it's part of their work, part of their life and their social behavior, I would say that really look at how fast you're consuming the alcohol because your liver needs a break from alcohol.

And if you keep consuming it every day and rapidly, it never gets that break. Also, there's so many Great, my husband doesn't drink anymore. Yeah. He drinks the non-alcoholic. Right. He'll like probably cross those non-alcoholic. Exactly. Use it as a rep. Replace, yeah. There's so many replacements out there now.

Yeah, no, he loves them. And if it's a social thing, there's so many other options. There's so many other options. Right. Exactly. And [00:48:00] I, so I just wanna really reemphasize this, that I clearly have a lot of work to do with your support, but I've got this liver stuff that we saw. Yeah. Some interesting liver mark for me.

I've been had a drink in 20 years. So the other thing is your metabolic health. So your metabolic health and your liver health are directly tied to each other. So once we start getting your metabolic health right, you'll see not only will your hemoglobin A1C come down, but also your liver markers will come down.

Okay. Okay. And then we have you on an incredible supplement. Now do call that supplement I'm taking twice. Should I do three times a day? Yeah. Deliverance, I would do it three times a day until we get your market right. Okay. Because right now I'm at two. But yeah, I'll take my deliverance. We'll put a link in the show notes and then.

What were the other things I can do? And then it's giving your liver some of the other supplements that it needs to stay healthy as well. I believe there's a few core supplements that everyone should consider taking, and most people are not on any supplements because they've got disenchanted with the whole supplement industry.

'cause it's like the wild west, you know? So I do think though, if you. Understand what supplements your body [00:49:00] really needs and you find good, reputable companies, you can really get a lot of benefit from some supplements. Mm-hmm. Mm-hmm. And you don't need to be on a hundred of 'em. You need to be on like five or six, you know, deliverance, cover it all or no.

Deliverance is mainly for metabolic and liver health. I think you need an Omega-3. Yep. I think you need a vitamin D. Most people, most people need some sort of methylated B vitamin as well. And lastly, some. Supplements for your mitochondrial health and these are new supplement category. Your mitochondria, the powerhouses of your cell, your liver has an immense amount of mitochondria 'cause it's doing a lot of work and needs a lot of power.

So if you take a supplement that increases the number of mitochondria and gives your mitochondria the precursors and needs to make energy, then your liver will start getting better and so will every other cell in your body, your kidney cells, your brain cells, your heart cells. And so supplements like you probably heard of NAD.

Yes. Yes. So there's a supplement called NR that is a form of ND that's better [00:50:00] absorbed. A company called True Nigen makes it. And then there's another one that that is actually, it's really interesting, is a microbiome product that increases the number of mitochondria on all of your cells. It's called timeline.

And they also can do that. Hey, make sure I have those in my, 'cause you got me all hooked up with my supplements, so I'm gotta look at those too. We created a supplement pack for you and so, so you guys hooked it up. I know you guys really hooked it up. Yeah. What are the best foods for the liver? I would say for your liver, it's really a lot of fiber foods rich in fiber really help your liver detoxify and keeping it clean.

Staying away from the ultra processed food, ultra processed food puts a huge strain on your liver as well, and so the more you can stay away from the better 'cause of the chemicals that are in your ultra processed food, your liver is responsible for detoxing them. Last question, I promise. 'cause I could sit here with you for four more hours.

Let's keep going. This is my very selfish, this is like literally my private doctor's appointment. I love it. What's the story with dairy? Okay. I think unfortunately when people have a bad reaction to dairy themselves, [00:51:00] they shout it from the rooftops. Like, everyone needs to stay away from dairy. And that is not true.

Dairy is actually very healthy for some people. And what I say about all health advice that you get is you have to realize that your individual biology reacts differently than anyone else's. Right? And dairy's a perfect example. There are some people that need dairy for a lot of its beneficial effects and I would say that there's a certain number of the population, it's estimated to be about five to 10% that have a bad reaction to dairy, specifically in their gut.

And specifically as far as inflammation goes. Those people know who they are. Yeah, they do dairy and they feel inflamed. They feel tired. They get brain fog.

We can test for it. Now we have a blood test that we can do to see what your particular reaction is to dairy, but I would say. Don't worry about dairy, as long as you're not having a reaction to it and you're sourcing your dairy well. So a lot of the dairy that we buy comes from these giant farms, or the animals are kept in really poor conditions and they're fed really poor [00:52:00] grain.

Any inflammation that builds up in the animal from not moving and from eating inflammatory grains, that inflammation is transferred to you. And so the dairy can be very inflammatory. And so just picking good, good dairy basically is really important. Okay. I could go on forever. We'll have to have you back.

We became Insta friends. Like Yes. Not Instagram friends. Like instant friends. Instant friends. Yeah. Robin was awesome. Instant friends. I mean, I bet you, you jumped right in. Mm-hmm. I feel very blessed to have you in my corner. I've got a long life ahead of me, A lot of work to do in this world, so I wanna make sure I'm living to my highest and best.

My job is to keep you around forever if we can. As as for as long as we can. Right? As long as we can. And I just appreciate you so much and I'm so grateful that you're here. And next health.com, right next health.com is-health.com. Yeah, if you're looking for clinics, and then my website is Dr. S Shah, D-R-S-H-A h.com.

Yep. Do I love you? I'm grateful for you. Thank you for being here. Love you too. So happy to be in your life. Thank you.[00:53:00] 

If you made it to the end of this episode, that means you're truly committed to miracles. I'm really proud of you. If you wanna get more Gabby, tune in every Monday for a new episode, make sure to subscribe so you don't miss any of the guidance or special bonus episodes. Your experience of this show means a lot to me, so I really wanna welcome you to leave an honest review and you can follow me on social media at Gabby Bernstein.

And if you wanna get in on the action, sign up for a chance to be Dear Gabby, live@deargabby.com. See you next week. Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Hi there, Gabby here. This podcast is intended to educate, inspire, and support you on your personal journey towards inner peace. I'm not a [00:54:00] psychologist or a medical doctor and do not offer any professional health or medical advice. If you are suffering from a psychological or medical condition, please seek help from a qualified health professional.