To kick off Bal Harbour Shops’ 60 Years Young celebration, Dr. Amy Shah shares her go-to health hacks and wellness secrets in a limited-engagement event for Access Members.
Shah’s “I’m So Effing Hungry: Why We Crave What We Crave and What to Do About It” is available at Books & Books.
Amy Shah may be the busiest woman in wellness. A double–board certified MD and nutritionist, the longevity expert has become an essential source of no-nonsense health advice for her 1.6 million Instagram followers, as well as for avid listeners of her “Save Yourself” podcast. Dr. Shah, the author of two best-selling books—“I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy and Reclaim Your Life” (2021) and “I’m So Effing Hungry: Why We Crave What We Crave and What to Do About It” (2023)—will be in town on March 16 to speak to our Access members as part of Bal Harbour Shops’ 60 Years Young celebration. Here, she shares some easy-to-follow hacks for how to look and feel better this year—and beyond.
What do you think will be the big wellness trends this year?
I think people will focus on the gut-brain connection. People are beginning to realize that the gut isn’t just about digestion—it influences mood, mental clarity, immunity, and even stress levels. With the rise of research around microbiomes, many are now looking into how their gut health affects everything from mental well-being to chronic diseases.
What are three things you recommend doing every morning to set ourselves up for a healthy day?
Get at least 10 minutes of direct sunlight, eat 30 grams of protein at breakfast and stay off your phone/screens for at least 30 minutes after you wake up.
What are the key supplements that you believe most women should take, and why?
Magnesium is essential in our diet and 75 percent of us are not getting enough. For example, 550 milligrams of magnesium every day, through diet and supplementation, is helpful in delaying brain aging. Another one is Vitamin D3, often used with K2; if you’re not getting enough sunlight, taking a Vitamin D3 supplement is essential. For inflammation and brain health I recommend Omega-3.
Among Shah’s many health hacks is the 30-30-3 daily diet, which breaks down to 30 grams of protein at breakfast, 30 grams of fiber throughout the day, and 3 probiotic foods.
You are a big proponent of saunas. What makes them so important for wellness?
Sauna use can increase growth hormone by up to 500 percent. There was a study published in the Journal of Endocrinology & Metabolism that found that participants who engaged in two 20-minute sauna sessions at 176°F (80°C) experienced a two-fold increase in their HGH levels. But any type of heat therapy could give you the same benefits like a steam room, hot yoga, or a hot bath.
One of the tips you talk about regularly on Instagram is keeping bread in the freezer. How does that make it healthier?
Freezing bread causes some of its starches to form resistant starch, which acts more like fiber in the digestive system. This can lead to a slower rise in blood sugar when you eat the bread after thawing, compared to fresh bread.
How much exercise should we get, and what is the most important type to do?
The general recommendation is to aim for about 150 minutes of moderate-intensity exercise or 75 minutes of intense exercise each week. But honestly, the most important thing is to find something you enjoy so it becomes part of your routine. Any movement is good movement—whether it’s walking, stretching, or dancing. The key is staying consistent, and even small steps add up over time.
You espouse a 30-30-3 daily diet. Can you provide a sample menu?
Sure. 30-30-3 breaks down to: 30 grams of protein at breakfast, 30 grams of fiber throughout the day, and 3 probiotic foods. For breakfast this might look like an egg white scramble with leafy greens and mushrooms and a protein shake; lunch could be a quinoa and black bean salad, and dinner could be a vegetable stir fry. For snacks, try kimchi, kefir, or coconut yogurt.
What are a few hacks to stay healthy while traveling?
I’ve been travelling a lot recently, and it’s hard when you don’t have a routine. Staying healthy while traveling is all about planning ahead. Pack your own snacks like nuts, fruit, or protein bars to avoid unhealthy airport or gas station food. Drink plenty of water, especially when flying, to stay hydrated and energized. Finally, try to maintain your regular sleep schedule, even with the time-zone changes, to keep your body feeling balanced.
