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Lyt når som helst, hvor som helst 

Gabby Reece

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

The Gabby Reece Show

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 service

Chapters:

* 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 Matters

About 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.com

Instagram: https://www.instagram.com/_dominicluke_

Get a copy of Dominic Luke’s Book

👉https://a.co/d/0gocOAnw

–

The Gabby Reece Show

This 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/@gabbyreeceofficial

Website: 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

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

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 taxes

Chapters:

00:00 Why Personal Finance Is a Wellbeing Issue

01:32 From Iran to an Eight-Figure Portfolio

07:07 The 3 Factors That Shape Risk Tolerance

10:46 Reading Stock Candles Instead of Headlines

13:21 How $50 a Month Builds Wealth

16:56 Roth IRA vs UTMA vs 529 for Kids

21:54 How to Borrow Against Your Portfolio Tax-Free

25:24 The Habit That Separates Wealth Builders From Everyone Else

32:09 Money Myths Keeping You From Investing

41:14 Robinhood vs Schwab vs Fidelity Compared

49:03 Overlooked Sectors: Energy, Defense, and Boring Giants

58:32 How She Prioritizes Sleep Despite a Busy Schedule

About 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 Danial

Website: https://www.triplecompounding.com/yes

Instagram: 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 Show

This 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/@gabbyreeceofficial

Website: https://gabriellereece.com

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

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

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 Abbie

03:19 Why You Can't Sprint Forever Without Burning Out

05:29 Sympathetic vs Parasympathetic Nervous System Explained

07:47 How to Recognize Franticness Before It Takes Over

11:41 The Breathwork Trick: Belly First, Longer Exhale

18:12 Why Pushing Hard Without Recovery Backfires

25:03 Burnout Warning Signs in Athletes and High Performers

37:32 Inside the Hyperbaric Chamber and Shiftwave Chair Setup

44:29 Why Under-Eating Sabotages Cortisol and Recovery

47:41 Hydration, Supplements, and Microdosing After 50

54:39 How Hormones Affect Your Nervous System in Midlife

56:46 How to Regulate Your Nervous System Under Load

About 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.com

Instagram: 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 Show

This 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/@gabbyreeceofficial

Website: 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

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

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 Intro

01:36 Daughter Quits UCLA Volleyball, Comes Home

04:32 How to Learn a New Sport Fast

07:54 Why a Growth Mindset Wins Championships

10:45 Coaching Burnout: How I Learned to Coach With Love

14:02 How to Build Deep Relationships With Your Team

17:04 Coaching Men vs Women: Key Differences

18:20 How to Protect Your Team Culture

22:40 How to Build Leaders Using Team Themes

32:21 3 Daily Questions Every Leader Should Ask

40:18 How to Know When It's Time to Retire

4313 Is NCAA Money Bad for College Athletes

52:26 3 Ways to Beat Coaching Burnout

56:59 From Head Coach to General Manager

1:04:58 Why Athletes Struggle With Imposter Syndrome

About 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 Show

This 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/@gabbyreeceofficial

Website: 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

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

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 Intro

02:00 Awareness, Prevention, and Taking Up Space

05:00 How Engaging First Defuses a Threat

08:30 55% of Your Safety Is Non-Verbal

13:00 Why Avoidance Is the Real Self-Defense Skill

16:00 Why Women Freeze (And Why It's Not Their Fault)

20:15 The Modern Women Safety System Explained

26:00 Teaching Girls to Trust Their Gut

30:30 The One Belief Every Woman Needs

35:00 Champions vs. Winners: The Internal Constitution

40:15 Why Cesalina Said Yes to Everest

44:00 Training for Everest: Pull-Ups and 9-Hour Days

48:30 What Acclimatization Really Feels Like

51:30 The Invisible Contract She Made on the Mountain

57:30 Self-Defense at 20,000 Feet

01:05:00 What Everest Proved About Jujitsu

01:19:30 Why Preparation Creates Peace, Not Anxiety

01:24:00 "Your Life Will Find You"

01:28:30 Gabby's Leading Question: What's the Point?

01:31:00 Cesalina's Next Chapter

About 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/cesalinagracie

Instagram: https://www.instagram.com/cesagracie/

–

The Gabby Reece Show

This 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/@gabbyreeceofficial

Website: https://gabriellereece.com

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

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

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 KAATSU

About 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.life

RITUAL: 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 Show

This 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/@gabbyreeceofficial

Website: 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

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

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 Intro

01:20 The 6 Pillars That Actually Move the Needle

04:28 Small Home Changes That Reduce Your Toxic Load

06:01 Align Your Mindset With Your Real Values

11:30 Breathwork for Calm, Energy, and Better Sleep

16:38 How to Eat for Your Age, Activity, and Life Stage

19:41 Intermittent Fasting Rules Are Different for Women

22:38 How to Train Hard Without Injuring Yourself

28:24 Sauna, Cold Exposure, and Active Recovery Habits

32:05 Why Connection Starts With Yourself First

34:32 What 30 Years of Marriage Taught Gabby About Honesty

37:35 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.life

ANNMARIE: 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 Show

This 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/@gabbyreeceofficial

Website: 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

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

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 Is

00:03:28 Little T Trauma: You Don't Need a Big Event to Be Carrying Something

00:07:00 Signs Your Nervous System Is Dysregulated Right Now

00:10:15 Why Nervous System Health Is the Next Frontier in Fitness

00:19:31 Why 80% of Your Stress Lives in the Body, Not the Mind

00:26:06 How to Tell the Difference Between Aging and Accumulated Tension

00:36:23 Functional Freeze: The Hidden State Draining High Performers

00:41:40 How to Know When Someone Has Actually Shifted

00:56:32 How to Start: Time, Frequency, and What to Expect

01:05:40 How Chronic Stress Disrupts Your Hormones and Health

01:08:32 Why High-Intensity Exercise Can Make Things Worse When You're Stressed

01:14:00 How to Build Stress Tolerance and Expand Your Capacity

01:25:06 Somatics vs. Talk Therapy: What Each Does Best

About 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.life

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 

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 Show

This 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/@gabbyreeceofficial

Website: 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

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

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 Introduction

02:24 Why High Performers Are the Last to Take Care of Themselves

07:07 From Gut Surgeon to Microbiome Advocate: Dr. Karan Rajan's Origin Story

10:09 The Gut Bacteria Linked to Depression That Antidepressants Ignore

14:00 Prebiotics vs Probiotics vs Polyphenols: What Each One Actually Does

17:31 How to Add Fiber Without Destroying Your Social Life

20:36 The Protein Mistake Even Healthy People Make

29:21 How to Optimize the Pregnant Microbiome Before and During Pregnancy

33:12 What Your Poop Tells You That Your Oura Ring Never Will

43:36 Fasting Windows, Saunas, and What Science Says About Gut Health

47:23 GLP-1s Are Changing Your Microbiome: What You Need to Add Back

57:06 Why Treating One Organ at a Time Is Failing Patients

01:07:27 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

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This episode is sponsored by:

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–

The Gabby Reece Show

This 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/@gabbyreeceofficial

Website: 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

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

You do the work. You train, you sleep, you eat well, you manage stress. And yet your joints still ache, recovery takes longer, and something just feels harder than it used to.

I sit down with David Watumull, co-founder and CEO of AX3, to talk about astaxanthin, a naturally occurring antioxidant he has spent his entire career studying, one that most people have never heard of despite having more than 4,000 peer-reviewed papers and 100 human clinical trials behind it.

This is not a conversation about the latest wellness trend. It's a deep look at the science of oxidative stress, chronic inflammation, and what actually happens inside your cells when the damage accumulates faster than your body can repair it.

What we explore:

- Why astaxanthin is categorically different from vitamins C and E, and how it works at every layer of the cell without ever becoming pro-oxidant.

- How chronic inflammation starts with oxidative stress upstream, and why blocking it at the source is safer than suppressing the immune response after the fact.

- Why this ingredient was one of only five agents in a 20-year NIH-funded program to extend mammalian lifespan by over 10 percent while also showing health span benefits.

- How astaxanthin protects joints, muscles, and mitochondrial energy production, and what the data on competitive cyclists actually demonstrates.

- What to look for in a supplement, why bioavailability determines whether you absorb anything at all, and how to build astaxanthin into a foundational daily stack.

Chapters: 

00:00 Intro

03:30 Why Astaxanthin Isn't Like Other Antioxidants

07:14 The Algae Origins of Astaxanthin

11:22 Salmon, the Food Chain, and Nature's Design

15:00 From Pharma Research to Supplement

18:21 The NIH Longevity Study Explained

23:15 mTOR, FOXO3, and the Aging Pathways

29:10 Safe Anti-Inflammatory for Joints and Athletes

35:15 Brain Protection and the Blood-Brain Barrier

38:02 Skin Health and Sun Damage from the Inside

45:00 Redox Balance and Liver Protection

48:35 Mitochondria, Energy, and Endurance Performance

53:00 How to Stack Astaxanthin with Other Supplements

57:10 Dosing, Bioavailability, and What Sets AX3 Apart

01:07:00 Why David Watumull Went All-In on One Ingredient

About David Watumull:

David Watumull is the co-founder and CEO of AX3, a supplement company built on more than two decades of astaxanthin research. He was introduced to the ingredient as a teenager working on algae ponds on the Big Island of Hawaii, and has spent his career advancing its science through pharmaceutical-grade manufacturing, NIH-funded longevity studies, and peer-reviewed cardiovascular research. His work sits at the intersection of rigorous science and practical supplementation, and it shows.

Connect with David Watumull:

Instagram: https://www.instagram.com/davewatumull

–

This episode is sponsored by:

AX3: Visit ax3.life and use code GABBY for 20% OFF your first order

Website: https://www.ax3.life

Instagram: https://www.instagram.com/ax3.life

–

The Gabby Reece Show

This 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/@gabbyreeceofficial

Website: 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

David Watumull Reveals the One Antioxidant That Actually Extends Lifespan

Would you call the same person to discuss empathy and then help advise you about the quantum realm for movies like The Avengers and Ant-man? You would if you knew my friend, Spiros Michalakis. He is almost too brilliant for me to talk too, and human enough to get us all to understand. Did you know light isn’t real? Don’t worry Spiros is kind enough to break it down for us all to understand!

The Gabby Reece Show talks to top experts with the goal of extracting the best information you will need to navigate the universe of health, fitness, relationships, parenting, and business. Gabby keeps it simple but gets to the heart of the conversation with the hopes of providing you with realistic takeaways.

WEBSITE - www.gabriellereece.com

 

Learn more about your ad choices. Visit megaphone.fm/adchoices

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

#6 Spiros Michalakis - The Quantum Physicist Behind the Marvel Universe

Lyt når som helst, hvor som helst

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