Dr. Amy Shah On Hormones, Cortisol & Why You're So Tired - A Really Good Cry Recap

Podcast: A Really Good Cry

Published: 2026-02-24

Duration: 1 hr 0 min

Guests: Dr. Amy Shah

Summary

Dr. Amy Shah discusses hormonal imbalances, cortisol, and why many women feel constantly tired. She offers insights into nutrition, lifestyle changes, and the fallacies surrounding quick fixes in hormone health.

What Happened

Dr. Amy Shah, a double board-certified medical doctor and nutrition specialist, delves into the often overlooked world of women's hormonal health. She highlights the historical neglect in medical research, noting that until 1993, women were not typically included in studies, leading to a gap in understanding female-specific health issues.

Shah emphasizes the lack of a definitive test for hormone imbalances, which often leaves women feeling dismissed when they report symptoms like fatigue. She stresses that while hormone panels are common, they may not accurately reflect an individual's normal hormonal fluctuations, leading to confusion and misdiagnosis.

A significant part of the discussion is around the myths about hormones, such as the belief in a single supplement or remedy to balance hormones. Shah argues that a holistic approach involving nutrition, stress management, and lifestyle changes is essential for effective hormone regulation.

Dr. Shah discusses the impact of cortisol, particularly in high-achieving women, and how stress and lifestyle factors can exacerbate hormonal issues. She recommends practical steps like reducing blue light exposure in the evening, managing caffeine intake, and ensuring adequate sunlight exposure to help regulate cortisol levels.

She introduces her 30-30-3 dietary framework, which focuses on protein, fiber, and probiotics to support gut and hormonal health. Shah links gut health with hormonal balance, suggesting that improving one's diet can mitigate symptoms of hormonal imbalances.

The episode also covers the challenges women face during perimenopause, a phase that lacks adequate medical guidance. Shah advises that during this time, women should focus on strengthening their gut health to alleviate symptoms.

Dr. Shah recommends regular movement and exercise as part of a cortisol-balancing lifestyle. She outlines her 4-3-2-1 exercise plan, which incorporates joyful movement, muscle strengthening, hot therapy, and sprint workouts.

Finally, Shah touches on the role of supplements, highlighting vitamin D, magnesium, and omega-3 fatty acids as beneficial for women's health, while cautioning against over-reliance on unverified supplements.

Key Insights