The 30-30-3 Rule: A Simple Framework for Women Over 40 to Conquer Hormone Havoc | Dr. Amy Shah | #149

**Vonda Wright** (0:00)
The fact that with the right bacteria, you can have an 18% decrease in your inflammation, which is huge in a time in life when we're highly inflamed.

**Amy Shah** (0:08)
Fermented foods have the most evidence to be able to decrease inflammation in our body.

**Vonda Wright** (0:14)
Do we need to have a diversity of fermented foods?

**Amy Shah** (0:18)
This is a great question.

**Vonda Wright** (0:19)
Today, we're talking to one of those brilliant people, Dr. Amy Shah.

**Amy Shah** (0:24)
One tablespoon of chia seeds has five grams of fiber. Five grams added to an American diet is enough to lower mortality by seven to ten percent. People don't know that you get to your peak bone density and your peak muscle mass at 30

**Vonda Wright** (0:39)
You've come up with this 30-33 framework.

**Amy Shah** (0:42)
30 grams of protein in your first meal, 30 grams of fiber throughout the day, and three probiotic foods every single day. These are the fundamental things in our diet that we could be changing today that could make a difference in literally three days.

**Vonda Wright** (1:00)
You know, the beautiful thing about my work is that I get to not only be on stages in exotic places with brilliant people. And today, we're talking to one of those brilliant people, Dr. Amy Shah. And the cool thing about us, Amy, is that I met you online and that I met you in person. And we've been around the same gorgeous supper table with some of our other friends. And you and I and our spouses, we're together in Riyadh, Saudi Arabia, which is not something I can say about a lot of people. So I know. I'm happy to have you on this show today because I'm really excited about your current book. You've already written one about being so effing tired, which I can totally, totally identify with. But this comes out next week. Well, actually, it comes out the very day we're airing this podcast, Hormone Havoc. So I'm so excited to have you here talking about this.

**Amy Shah** (2:02)
First of all, thank you for that intro. And like in general, it's been such a pleasure getting to know you and your husband and your work both online and then offline and in the real world. It's really nice to have a friend in this world that kind of has a similar mission. And so thanks for having me.

**Vonda Wright** (2:25)
You know what's interesting? Before we get into this itchy, what you just said just sparked something in me. You know what? Before social media and us doing this as part of our careers, I probably would have never met you because I'm an orthopod and you're a medicine doctor. And how amazing is it that we can actually work together now? And we would have never even met before.

**Amy Shah** (2:48)
It's so true. And also, sometimes you meet people online and you're like, what are they really like in person? You don't really know. So it's really nice to meet people because we have so many of the same struggles that we talk about, so many of the same questions. So it's been really great. And you've been doing this for so many years. I have a lot to learn. This is, I'm only at the, I think you have like many, many, many books.

**Vonda Wright** (3:17)
I do have many books and I've been doing it for a long time, but you've really taken the digital airways by storm. I mean, you almost 2 million people on Instagram. So people are loving to learn from you.

**Amy Shah** (3:28)
I think, you know, we all have struggles and I feel like the nutrition and exercise, you address the exercise part, I primarily address the nutrition piece. I think these are the things that people don't get enough support for. I mean, Vonda, when I wanted to research this book, I thought to myself, okay, let me just see what's out there first. You know, what medical schools or what people are teaching doctors. So I got the Menopause Society textbook. I got a bunch of the new updated textbooks because I thought maybe I was missing that in my initial training. None of these textbooks had a chapter on nutrition. Like, what? How do you not tell women in midlife, you know, even 30s and beyond, how they should be eating or living? I mean, that's just criminal.
I think it's sad that we don't have, not only do we not have a resource for patients, but doctors don't have resources to actually know what to say or what the studies say. And so a lot of times when I'm saying things, people are like hearing it for the first time even in medicine because we just don't get enough training on it and there's no concentration. There was a whole section on supplements and there was a whole section on medications. Obviously, a huge area was concentrated on hormone therapy as it should be, but I think there should be a whole kind of teaching on, hey, what does the science say about the way women are supposed to change the way they eat or live, especially around nutrition, around this time of life? I think it's very sad that we don't have that.