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The Gabby Reece Show

The Gabby Reece Show

Hosted by Gabby Reece

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Episodes

391

Latest episode

Aug 2026

Language

EN

About the show

Navigate life's biggest challenges and unlock your full potential with former professional athlete and wellness advocate Gabby Reece as she dives deep with leading experts in health, nutrition, fitness, relationships, and business. Gabby cuts through the noise to deliver clear, actionable insights and realistic takeaways you can implement immediately to live a healthier, stronger, and more fulfilling life. thegabbyreeceshow.substack.com

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60 recent
August 10, 20261 hr 10 min

Live Q&A: Gabby Reece & Dr. Abbie Smith Ryan Answer Women's Biggest Health Questions

The Reecet: Live Q&A, recorded in Los Angeles with 45 women after three and a half days of training, I sat down with Dr. Abbie Smith-Ryan, exercise physiologist and professor at UNC Chapel Hill, to cut through the noise on supplements, menopause, AI, and what actually holds up in real life.What we explore:* Why AI accelerates health research but still needs human oversight to be useful.* How to prioritize supplements after menopause: omega-3, vitamin D, and magnesium.* What the omega-3 index test tells you and how to dose EPA and DHA.* How to time protein, creatine, and essential amino acids for better results.* Why worrying less, gratitude, and choosing relationships change your health.* Where menopause hormone therapy still has gaps, from the SSRI trial to unanswered questions.* How sunlight and red light tools fit into a real recovery routine.* Why reclaiming your time and attention matters more than any new trend.* How intuition and imposter syndrome shape the way women show up.* Why simple non-negotiables around training, sleep, and boundaries beat trends.Chapters:* 00:00 The Reecet One Health Q&A* 01:35 Should You Worry About AI and Your Health?* 05:56 The First Supplement to Take After Menopause* 08:29 How to Worry Less and Consistency Beats Doing It Perfectly* 13:46 Why Relationships Matter More Than Success* 20:00 How to Translate Health Science Into Real Decisions* 22:51 How to Time and Stack Your Supplements* 25:52 Why Sunlight Deserves a Spot in Your Routine* 34:24 The Biggest Unanswered Question in Women’s Health* 37:30 How to Spot Trends Worth Following* 47:51 How to Build Community and Keep It Alive* 50:13 The Simple Health Non-Negotiables That Matter* 01:05:00 Why Sweating Together Bonds Women for LifeAbout Dr. Abbie Smith-Ryan:Dr. Abbie Smith-Ryan is a professor of exercise physiology and nutrition at the University of North Carolina at Chapel Hill, where she directs the Applied Physiology Laboratory. Her research focuses on exercise and nutrition interventions for body composition, metabolism, and women’s health across the lifespan, including perimenopause and menopause.Connect with Dr. Abbie Smith-Ryan:Website:http://asmithryan.comInstagram: https://www.instagram.com/asmithryan/–The Gabby Reece ShowThis is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.Connect with Gabby Reece:Instagram: https://www.instagram.com/gabbyreece/TikTok: https://www.tiktok.com/@gabbyreeceofficialWebsite: https://gabbyreece.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thegabbyreeceshow.substack.com

August 3, 20261 hr 22 min

PARARESCUEMAN: How To Heal Trauma, Balance Your Masculine Energy, and Become Whole | Dominic Luke

I sat down with Dominic Luke, a former Air Force pararescueman of ten years and author of That Others May Love More, to talk about the formative trauma at seventeen, the shame and self-blame that followed, and how avoidance later surfaced as identity loss, heavier drinking, and strain in his marriage after leaving the military, how he reclaimed his power, from breathwork and yoga to professionally guided psychedelic ceremonies, and why healing eventually has to become service.What we explore:* How high capability can mask unhealed trauma* Why “it wasn’t your fault” unlocks real healing* What avoidance costs: identity loss, drinking, marriage strain* How breathwork, yoga, and psychedelics support recovery* Why healing has to become serviceChapters:* 00:00 Dom Returns Solo to Open Up Fully* 02:15 The Italian Family Roots Behind His Story* 04:29 The Teen Trauma He Hid for Years* 09:11 Why Self-Blame Keeps You Stuck* 12:53 How to Parent Through Honest Conversations* 19:25 Why Being Capable Isn’t Being Healed* 21:58 How Opening Up Saved His Marriage* 25:04 Losing Your Identity After the Military* 29:52 How to Balance Masculine and Feminine Energy* 38:11 When Your Healing Becomes Your Purpose* 50:29 Why High Achievers Secretly Stall Out* 54:36 How Breathwork and CO2 Unlock Flow* 1:10:23 How Psychedelics Can Help You Heal* 1:17:59 Why Ben Roberts’ Story Still MattersAbout Dominic Luke:Dominic Luke served as a U.S. Air Force pararescueman for ten years. Today he’s an author, coach, yoga instructor, and XPT coach who works with high-performing leaders on the private struggles that capability tends to hide. His book, That Others May Love More, traces his own path through trauma, forgiveness, and reclaiming identity, and offers tools for anyone ready to stop repeating their patterns.Connect with Dominic Luke:Website: https://www.domluke.comInstagram: https://www.instagram.com/_dominicluke_Get a copy of Dominic Luke’s Book👉https://a.co/d/0gocOAnw–The Gabby Reece ShowThis is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.Connect with Gabby Reece:Instagram: https://www.instagram.com/gabbyreece/TikTok: https://www.tiktok.com/@gabbyreeceofficialWebsite: https://gabriellereece.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thegabbyreeceshow.substack.com

July 27, 20261 hr 4 min

Kiana Danial: How She Turned $500 Into an 8-Figure Portfolio

Financial stress doesn't just live in your bank account, it lives in your body. In this episode, I sat down with Kiana Danial, founder of Invest Diva and creator of the Triple Compounding method to unpack why money is just as much a wellbeing issue as sleep, movement, or nutrition, and why investing confidently starts with understanding your own risk tolerance, not chasing hype.This episode gives you a system for thinking about risk, debt, and growth instead of a list of stock tips.What we explore:- Risk tolerance: separating personality from actual financial capacity- Candlestick psychology: reading market emotion instead of chasing headlines- Triple compounding: building wealth across self, business, and investments- Kids and money: Roth IRA, UTMA, 529 accounts, and hiring your own children- Portfolio borrowing: using leverage instead of selling and paying taxesChapters:00:00 Why Personal Finance Is a Wellbeing Issue01:32 From Iran to an Eight-Figure Portfolio07:07 The 3 Factors That Shape Risk Tolerance10:46 Reading Stock Candles Instead of Headlines13:21 How $50 a Month Builds Wealth16:56 Roth IRA vs UTMA vs 529 for Kids21:54 How to Borrow Against Your Portfolio Tax-Free25:24 The Habit That Separates Wealth Builders From Everyone Else32:09 Money Myths Keeping You From Investing41:14 Robinhood vs Schwab vs Fidelity Compared49:03 Overlooked Sectors: Energy, Defense, and Boring Giants58:32 How She Prioritizes Sleep Despite a Busy ScheduleAbout Kiana Danial:Kiana Danial is the founder and CEO of Invest Diva and the creator of Triple Compounding, a wealth-building framework that took her from $500 to an eight-figure portfolio. A former engineer and best-selling author of nine books, she's known for translating investing into plain, usable language without the hype.Connect with Kiana DanialWebsite: https://www.triplecompounding.com/yesInstagram: https://www.instagram.com/investdiva/This episode is sponsored by:TRUE NUTRITION:👉 Get 20% off your first custom blend at truenutrition.com/GABBY with code GABBY–The Gabby Reece ShowThis is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.Connect with Gabby Reece:Instagram: https://www.instagram.com/gabbyreece/TikTok: https://www.tiktok.com/@gabbyreeceofficialWebsite: https://gabriellereece.comProduced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thegabbyreeceshow.substack.com

July 20, 20261 hr 5 min

How to Reset Your Nervous System in 2 Minutes with Dr. Abbie-Smith Ryan

Strength means nothing if your nervous system never gets the signal to rest.In this episode, I sit down with Dr. Abbie Smith-Ryan, exercise physiologist and professor at UNC Chapel Hill, to break down sympathetic versus parasympathetic states, why "central nervous system fatigue" shows up in athletes and high performers alike, and how recovery, not more output, is often the missing lever. We get into simple breathwork, the role of community and mindset in downregulation, and how nutrition, hydration, and hormones shape your capacity to handle stress at every life stage. This isn't about doing less. It's about learning to periodize the push so you can sustain it.What we explore:- Sprint-then-rest cycles, and why sustainable performance depends on both.- Sympathetic vs. parasympathetic states, explained in plain terms.- Diaphragmatic breathwork, the two-minute reset that works anywhere.- Burnout warning signs in high performers and athletes.- Recovery tech, from hyperbaric chambers to guided vibration therapy.- Hormones and midlife, and their direct impact on nervous system regulation.Chapters:00:00 What Is Proof of Practice With Gabby and Abbie03:19 Why You Can't Sprint Forever Without Burning Out05:29 Sympathetic vs Parasympathetic Nervous System Explained07:47 How to Recognize Franticness Before It Takes Over11:41 The Breathwork Trick: Belly First, Longer Exhale18:12 Why Pushing Hard Without Recovery Backfires25:03 Burnout Warning Signs in Athletes and High Performers37:32 Inside the Hyperbaric Chamber and Shiftwave Chair Setup44:29 Why Under-Eating Sabotages Cortisol and Recovery47:41 Hydration, Supplements, and Microdosing After 5054:39 How Hormones Affect Your Nervous System in Midlife56:46 How to Regulate Your Nervous System Under LoadAbout Dr. Abby Smith-Ryan:Dr. Abbie Smith-Ryan is a professor of exercise physiology and nutrition at the University of North Carolina at Chapel Hill, where she directs the Applied Physiology Laboratory. Her research focuses on exercise and nutrition interventions for body composition, metabolism, and women's health across the lifespan, including perimenopause and menopause.Connect with Dr. Abby Smith-Ryan:Website: http://asmithryan.comInstagram: https://www.instagram.com/asmithryan/This episode is sponsored by:TRUE NUTRITION:👉 Get 20% off your first custom blend at truenutrition.com/GABBY with code GABBY–The Gabby Reece ShowThis is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.Connect with Gabby Reece:Instagram: https://www.instagram.com/gabbyreece/TikTok: https://www.tiktok.com/@gabbyreeceofficialWebsite: https://gabriellereece.comPlease 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.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thegabbyreeceshow.substack.com

July 13, 20261 hr 9 min

#1 Volleyball Coach John Cook: The Leadership System That Built Championship Teams

A great coach can change the entire direction of a person's life.I sat down with John Cook, a four-time national championship volleyball coach and the winningest coach in Nebraska volleyball history. We talk about coaching with love, building deep relationships with players, coaching his own daughter, and staying in the game for over three decades without losing yourself in it.What we explore:- Why burnout forced John to completely rebuild his coaching style after winning a national championship.- How "build deep relationships" became the foundation of a culture that won four national titles.- What changes when you coach your own daughter, and how they kept the relationship intact.- Why women need to bond before they compete, and what that means for leading any team.- How three daily questions kept John grounded through 25 years at the same program.Chapters:00:00 Intro01:36 Daughter Quits UCLA Volleyball, Comes Home04:32 How to Learn a New Sport Fast07:54 Why a Growth Mindset Wins Championships10:45 Coaching Burnout: How I Learned to Coach With Love14:02 How to Build Deep Relationships With Your Team17:04 Coaching Men vs Women: Key Differences18:20 How to Protect Your Team Culture22:40 How to Build Leaders Using Team Themes32:21 3 Daily Questions Every Leader Should Ask40:18 How to Know When It's Time to Retire4313 Is NCAA Money Bad for College Athletes52:26 3 Ways to Beat Coaching Burnout56:59 From Head Coach to General Manager1:04:58 Why Athletes Struggle With Imposter SyndromeAbout John Cook:John Cook is the winningest coach in Nebraska volleyball history and a four-time NCAA national champion. Over 32 years as a college head coach, including 25 seasons at Nebraska, he built one of the most successful programs in college athletics and became known for developing leaders as much as athletes. He now serves as Co-Owner and General Manager of the Omaha Supernovas.Connect with John Cook: Instagram: https://www.instagram.com/johncook_2/–This episode is sponsored by:ONESKIN: Skin longevity backed by real science, not a 10-step routine.👉 Get 15% off OneSkin with the code GABBYREECE at https://www.oneskin.co/GABBYREECE #oneskinpod TIMELINE: Support your cells and how you age with Mitopure® Gummies from Timeline. 👉Get up to 39% off your Mitopure® Gummies https://timeline.com/GABBY–The Gabby Reece ShowThis is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.Connect with Gabby Reece:Instagram: https://www.instagram.com/gabbyreece/TikTok: https://www.tiktok.com/@gabbyreeceofficialWebsite: https://gabriellereece.comPlease 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.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thegabbyreeceshow.substack.com

July 6, 20261 hr 39 min

Cesalina Gracie: My Guide Turned Out to Be a Predator | The Dark Side of Everest | Here's What Happened

Self-defense isn't about knowing the moves. It's about knowing yourself well enough to rarely need them. I sat down with Cesalina Gracie, a self-defense educator and first-time Everest summiter. We cover the fundamentals of women's safety, the Everest expedition, and the through-line that connects both: physical training builds emotional resilience. What we explore:- Women's safety: why mindset and presence matter more than technique.- The freeze response: why women freeze under threat, and how preparation overrides it.- Everest: what 50 days on the mountain taught about fear, self-advocacy, and decision-making under real pressure.- Physical training as emotional resilience: why strength in the body is the foundation for strength everywhere else.- Identity and self-trust: cutting the word "when" from your life and betting on yourself before anyone else does.Chapters:00:00 Intro02:00 Awareness, Prevention, and Taking Up Space05:00 How Engaging First Defuses a Threat08:30 55% of Your Safety Is Non-Verbal13:00 Why Avoidance Is the Real Self-Defense Skill16:00 Why Women Freeze (And Why It's Not Their Fault)20:15 The Modern Women Safety System Explained26:00 Teaching Girls to Trust Their Gut30:30 The One Belief Every Woman Needs35:00 Champions vs. Winners: The Internal Constitution40:15 Why Cesalina Said Yes to Everest44:00 Training for Everest: Pull-Ups and 9-Hour Days48:30 What Acclimatization Really Feels Like51:30 The Invisible Contract She Made on the Mountain57:30 Self-Defense at 20,000 Feet01:05:00 What Everest Proved About Jujitsu01:19:30 Why Preparation Creates Peace, Not Anxiety01:24:00 "Your Life Will Find You"01:28:30 Gabby's Leading Question: What's the Point?01:31:00 Cesalina's Next ChapterAbout Cesalina Gracie:A self-defense educator and women's safety advocate from the Gracie family - the Brazilian jiu-jitsu dynasty that changed martial arts. She is the creator of the Modern Women Safety System and, in 2024, became one of the few women to summit Mount Everest on her first attempt.Connect with Cesalina Gracie: Website: https://cesalina.com/YouTube: https://www.youtube.com/user/cesalinagracieInstagram: https://www.instagram.com/cesagracie/–The Gabby Reece ShowThis is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.Connect with Gabby Reece:Instagram: https://www.instagram.com/gabbyreece/TikTok: https://www.tiktok.com/@gabbyreeceofficialWebsite: https://gabriellereece.comProduced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thegabbyreeceshow.substack.com

June 29, 20261 hr 59 min

The Recovery Tool I Use for My Labrum Tear | Steve Munatones & Jesse Sallas

After 40, building and keeping muscle gets harder, joints take longer to recover, and the training volume that used to work starts costing more than it returns.I sit down with Jesse Salas, movement coach and Foundation Training specialist, and Steve Munatones, co-creator of KAATSU Global, to break down how KAATSU actually works, who it's for, and how to use it to build muscle, support recovery, and extend the years you stay physically capable.What we explore:- How blood flow restriction training builds muscle with less load and less joint stress, especially after 40.- Why vascular health is trainable, and how daily KAATSU use improves circulation, recovery, and energy over time.- What the 12-minute post-KAATSU growth hormone window is and how to use it for performance or physical therapy.- How KAATSU supports nervous system recovery and why it's being used for stress, sleep, and PTSD protocols.- Who KAATSU is actually for: aging adults, injured athletes, sedentary beginners, and everyone in between.Chapters:00:00 Intro 03:48 KAATSU Origins: Dr. Sato and the Aging Population 07:37 How Blood Flow Restriction Actually Works 09:32 Muscle Quality vs. Heavy Lifting 13:19 Daily KAATSU Use and Cumulative Benefits 17:29 Lactate, Healing Hormones, and Pain Relief 20:16 Steve's 13 Years Training Under Dr. Sato 25:20 KAATSU for Weight Loss and Pre-Diabetes 49:50 KAATSU and Barbell Training: Strength Protocols 57:22 Vascular Elasticity and Metabolic Longevity 01:05:14 The 12-Minute Growth Hormone Window 01:08:56 Nervous System Recovery: PTSD and Stress 01:13:09 Habit Design: Getting the Bands On Daily 01:40:48 Hydration and Fueling for KAATSU Training 01:47:25 Core, Posture, and Foundation Training 01:48:57 How to Get Started with KAATSUAbout Jesse Salas:Movement coach, former firefighter, and Foundation Training specialist. Jesse integrates KAATSU with breathwork and movement fundamentals to help athletes and everyday people train smarter, recover faster, and stay injury-free.Instagram: https://www.instagram.com/coachjsalas/About Steve Munatones:Co-founder of KAATSU Global and the person who brought Dr. Yoshiaki Sato's research from Japan to the world. After 13 years of direct training under Dr. Sato, Munatones has applied the technology across Olympic athletes, rehab patients, and aging populations on every level.Website: https://www.kaatsu.com/Instagram: https://www.instagram.com/kaatsu_global/–This episode is sponsored by:AX3: Clean supplements, real standards.👉 Visit ax3.life and use code GABBY for 20% OFF your first order at  https://www.ax3.lifeRITUAL: So sit back and raise a glass to your new evening Ritual with Magnesium+👉 Save 25% on your first month at http://Ritual.com/GABBY. That’s http://Ritual.com/GABBY for 25% off your first month.–The Gabby Reece ShowThis is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.Connect with Gabby Reece:Instagram: https://www.instagram.com/gabbyreece/TikTok: https://www.tiktok.com/@gabbyreeceofficialWebsite: https://gabriellereece.comPlease 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.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thegabbyreeceshow.substack.com

June 22, 202648 min

How I Actually Organize My Health (My 6 Pillars) | Gabby Reece

There's no shortage of health advice. You don't need another supplement, another protocol, or another expert telling you what to optimize. What most people actually need is a better way to organize what already matters. This week I'm sharing the six pillars I've built my health around for the last 30 years of training, competing, raising a family, and running businesses. Not a program. Not a trend. A set of pillars that tested whether the system actually holds. Habitat, mindset, breath, nutrition, movement, recovery, and connection. These aren't new ideas. They're the ones that keep showing up no matter what the research cycle says this week.  The goal isn't perfection across all of them. The goal is to know where you are, keep heading in the right direction and how to build your own version - because yours won't look exactly like mine, and it shouldn't.What we explore:- How your external and internal habitat - light, air, self-talk, and unresolved business - shapes your health more than most people realize.- Why mindset only works when it's grounded in your actual values, not the ones you think you're supposed to have.- How to use breath as a practical tool for down-regulation, activation, and recovery without needing a formal practice.- What I eat, how I think about protein and carbohydrates at different life stages, and why I finally went on hormone therapy at 56.- Why connection - starting with yourself - is the most biologically primitive and most neglected pillar of all.Chapters:00:00 Intro01:20 The 6 Pillars That Actually Move the Needle04:28 Small Home Changes That Reduce Your Toxic Load06:01 Align Your Mindset With Your Real Values11:30 Breathwork for Calm, Energy, and Better Sleep16:38 How to Eat for Your Age, Activity, and Life Stage19:41 Intermittent Fasting Rules Are Different for Women22:38 How to Train Hard Without Injuring Yourself28:24 Sauna, Cold Exposure, and Active Recovery Habits32:05 Why Connection Starts With Yourself First34:32 What 30 Years of Marriage Taught Gabby About Honesty37:35 Hamilton House: Living the Pillars With Community–This episode is sponsored by:AX3: Clean supplements, real standards.👉 Visit ax3.life and use code GABBY for 20% OFF your first order at  https://www.ax3.lifeANNMARIE: Upgrade your skin care routine with these tried-and-true products today 👉 Visit https://www.annmariegianni.com/ and use code Gabby for 20% off.TRUE NUTRITION: Once you've had a protein you actually look forward to, you won't go back! 👉 Get 20% off your first custom blend at https://truenutrition.com//GABBY with code GABBY–The Gabby Reece ShowThis is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.Connect with Gabby Reece:Instagram: https://www.instagram.com/gabbyreece/TikTok: https://www.tiktok.com/@gabbyreeceofficialWebsite: https://gabriellereece.com 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.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thegabbyreeceshow.substack.com

June 15, 20261 hr 44 min

The Workout Witch on Somatic Healing: Reset Your Nervous System in 5 Minutes a Day

Your chronic pain, your tight hips, your inability to wind down… a lot of it isn't just aging or overtraining.This week, I sit down with Liz Tenuto, somatic instructor and founder of The Workout Witch, to talk about what's actually driving the tension most people have been managing for years without ever addressing the root cause. Stress lives in the body. So does the solution.What makes this conversation land is that Liz doesn't just teach this work, she lived her way into it. She came out of chronic pain, insomnia, and a genuinely hard few years. The tools she shares aren't theoretical. They're the ones that got her out.What we explore:- How 80 to 90% of stress and trauma is stored in the body rather than verbal memory, and why that's the missing piece for most people who've already done the mental work.- Why the tight hips epidemic isn't a mobility problem - it's a psoas that never reset after your last stressful email.- What "functional freeze" looks like for high-performing adults who are crushing it all day and then collapsing the moment they stop.- How to know whether your chronic pain is structural or emotional - and the self-check you can do right now to start telling the difference.- Why high-intensity exercise can spike cortisol and backfire when your nervous system is already in survival mode, and how to sequence your training around your actual stress state.Chapters:00:00:00 What Somatic Movement Actually Is00:03:28 Little T Trauma: You Don't Need a Big Event to Be Carrying Something00:07:00 Signs Your Nervous System Is Dysregulated Right Now00:10:15 Why Nervous System Health Is the Next Frontier in Fitness00:19:31 Why 80% of Your Stress Lives in the Body, Not the Mind00:26:06 How to Tell the Difference Between Aging and Accumulated Tension00:36:23 Functional Freeze: The Hidden State Draining High Performers00:41:40 How to Know When Someone Has Actually Shifted00:56:32 How to Start: Time, Frequency, and What to Expect01:05:40 How Chronic Stress Disrupts Your Hormones and Health01:08:32 Why High-Intensity Exercise Can Make Things Worse When You're Stressed01:14:00 How to Build Stress Tolerance and Expand Your Capacity01:25:06 Somatics vs. Talk Therapy: What Each Does BestAbout Liz Tenuto:Liz Tenuto is a somatic instructor, Pilates teacher, and Feldenkrais-trained practitioner with over 15 years of hands-on coaching experience. She's the founder of The Workout Witch, where she's built a science-backed somatic movement method that's reached more than 240,000 students and 4.8 million followers across platforms. She came to this work through her own story, chronic pain, insomnia, and a long search for what actually worked.Connect with Liz Tenuto:Instagram: https://www.instagram.com/theworkoutwitch_/TikTok: https://www.tiktok.com/@theworkoutwitch_Website: https://theworkoutwitch.com/Book: https://theworkoutwitch.com/pages/book–This episode is sponsored by:AX3: Clean supplements, real standards.👉 Visit ax3.life and use code GABBY for 20% OFF your first order at  https://www.ax3.lifeONESKIN: Skin longevity backed by real science, not a 10-step routine.👉 Get 15% off OneSkin with the code GABBYREECE at https://www.oneskin.co/GABBYREECE #oneskinpod HAMILTON HOUSE: Hamilton House is almost here. Training, recovery, and real community under one roof. Built by Laird Hamilton and Gabby Reece.👉 Claim your spot before we open the doors at https://hamiltonhouse.co/–The Gabby Reece ShowThis is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.Connect with Gabby Reece:Instagram: https://www.instagram.com/gabbyreece/TikTok: https://www.tiktok.com/@gabbyreeceofficialWebsite: https://gabriellereece.comPlease 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.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thegabbyreeceshow.substack.com

June 8, 20261 hr 19 min

Gut Health Expert: The Science of Fiber, Microbiome & Longevity | Dr. Karan Rajan

Your gut is running more of your life than you think.I sit down with Dr. Karan Rajan, NHS surgeon, gut health researcher, and one of the clearest science communicators working today, to talk about why fiber is one of the most powerful levers you have for long-term health, how the gut shapes your mood and brain function, and what most people are getting dangerously wrong about protein, GLP-1s, and extreme elimination diets.This isn't a conversation about cleanses or cutting food groups. It's about understanding your gut as a living system that responds directly to what you feed it, within 48 hours.What we explore:- How the gut microbiome directly shapes mood, mental health, and brain function and why diet is often the missing variable in depression treatment.- Why high-protein, low-fiber eating is silently damaging your colon and what the data says about finding the right balance.- What prebiotics, probiotics, and polyphenols actually do inside your body and how to combine them for maximum impact without buying a single supplement.- How GLP-1 medications affect the gut microbiome and why you have to plan proactively for fiber and nutrient deficiencies if you're on one.- Why fasting, spices, and something as simple as eating with your hands can meaningfully shift your gut health and the four lifestyle levers that matter more than any test or supplement.Chapters:00:00 Introduction02:24 Why High Performers Are the Last to Take Care of Themselves07:07 From Gut Surgeon to Microbiome Advocate: Dr. Karan Rajan's Origin Story10:09 The Gut Bacteria Linked to Depression That Antidepressants Ignore14:00 Prebiotics vs Probiotics vs Polyphenols: What Each One Actually Does17:31 How to Add Fiber Without Destroying Your Social Life20:36 The Protein Mistake Even Healthy People Make29:21 How to Optimize the Pregnant Microbiome Before and During Pregnancy33:12 What Your Poop Tells You That Your Oura Ring Never Will43:36 Fasting Windows, Saunas, and What Science Says About Gut Health47:23 GLP-1s Are Changing Your Microbiome: What You Need to Add Back57:06 Why Treating One Organ at a Time Is Failing Patients01:07:27 10 More Grams of Fiber Cuts Colon Cancer Risk by 10%About Dr. Karan Rajan:Dr. Karan Rajan is an NHS surgeon and clinical lecturer who trained in general and colorectal surgery before becoming one of the most trusted voices in online health education. His content, reaching millions across social media, strips medical science down to what's actionable, without losing the rigor. He's the author of This Book May Save Your Life and This Is Vital Information, and the co-founder of Loam, a fiber supplement built on the science he spent years researching. He lives at the intersection of clinical credibility and genuine accessibility, which is a rare and useful place to be.Connect with Dr. Karan Rajan:Instagram: https://www.instagram.com/drkaranrajan/TikTok: https://www.tiktok.com/@dr.karanr–This episode is sponsored by:RITUAL: So sit back and raise a glass to your new evening Ritual with Magnesium+. Save 25% on your first month at Ritual.com/GABBY. TIMELINESupport your cells and how you age with Mitopure® Gummies from Timeline. Visit https://timeline.com/GABBY to up to 39% off your Mitopure® Gummies. ANNMARIE: Visit https://www.annmariegianni.com/ and use code Gabby for 20% off.TRUE NUTRITION:Get 20% off your first custom blend at truenutrition.com/GABBY with code GABBY–The Gabby Reece ShowThis is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.Connect with Gabby Reece:Instagram: https://www.instagram.com/gabbyreece/TikTok: https://www.tiktok.com/@gabbyreeceofficialWebsite: https://gabriellereece.comPlease 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.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thegabbyreeceshow.substack.com

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