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The Gabby Reece Show

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.

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Monday · 1 hr 17 min
How Does EMF, 5G & Blue Light Affects Your Health | Philipp Samor von Holtzendorff-Fehling
Your body will tell you when you're too hot, too hungry, or too tired. But no one tells you can't feel the load your environment puts on your body, which is exactly why it's easy to ignore. Today I talked to Philipp Samor von Holtzendorff-Fehling, founder of Leela Quantum Tech and a former T-Mobile executive, known for spending six years and more than 40 placebo-controlled trials building a case that the biofield is something you can measure and support. We unpack what he says shows up on brain scans during a 5G call, the studies behind his claims, and which everyday exposures he thinks matter most. He isn't selling fear or a magic bullet, and he leaves you with practical takeaways you can act on this week without buying a thing. What we explore: - EMF exposure: what a 256-channel EEG picks up seconds into a 5G call - Electric cars and electronics: the exposure you can't opt out of, and what to do instead - Blue light and sunlight: why he ranks them above food as a daily stressor - Biofield research: ATP production, wound healing, and what the studies actually measured - The two-minute check-in: the free daily practice he says matters most Chapters: 00:00 From Telecom Executive to Energy Work 04:33 Why Men Struggle to Trust Their Intuition 14:55 Why He Started Leela Quantum Tech 19:10 Why He Ran 40 Placebo Controlled Trials 24:20 What an EEG Shows During a 5G Call 34:38 Are Electric Cars Frying Your Body? 40:36 Dog Study Results: Better Blood, Less Anxiety 46:29 How Stress and EMFs Affect Fertility 52:46 Blue Light or EMF: Which Is Worse? 59:01 How to Protect Kids From Screens and EMFs 01:13:09 The 2 Minute Morning and Night Check In About Philipp Samor von Holtzendorff-Fehling: Philipp Samor von Holtzendorff-Fehling is the founder and CEO of Leela Quantum Tech and Quantum Upgrade. He spent over two decades as an international business executive, including a stint as Vice President at T-Mobile, while training privately in shamanic and other energy healing practices. He's also a Kundalini yoga teacher and a nationally ranked senior tennis player. Connect with Philipp Samor von Holtzendorff-Fehling: Website: https://leelaq.com Instagram: https://www.instagram.com/philipp_vhf/ – 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
September 7 · 1 hr 24 min
LONGEVITY EXPERT: The Minimum Effective Dose of Training For Fitness & Longevity at 73 | Mark Sisson
The people grinding hardest for their health are often the ones training themselves into breakdown. What if the endurance work you trust most is the very thing wrecking your heart? Mark Sisson is the founder of Mark's Daily Apple, Primal Kitchen, and Peluva, and one of the original architects of the ancestral health movement. He's a former elite endurance athlete who, at 73, now argues that the training that built his name nearly wrecked his heart. We talked about the minimum effective dose: why most people should stop running, how diet drives 80% of your results, and why your feet may be the most overlooked lever in staying strong for life. What we explore: - Why most people should stop running, and how endurance training drives overtraining and CNS stress. - How chronic cardio contributed to Mark's heart arrhythmias, common among lifelong endurance athletes. - What metabolic flexibility is, and why diet drives 80% of body composition. - Why foot health is the overlooked key to longevity and fall prevention. - How to tell a hack worth doing from biohacking noise. Chapters: 00:00 How to Get Healthy Without Chasing It 03:36 Why You Retire and Don't Feel Good 05:50 The Health Pillars Nobody Talks About 08:19 How to Build Metabolic Flexibility 11:51 The Minimum Effective Dose for Fitness 15:20 How to Read Your Blood Work 19:01 Signs You're Overtraining Your Nervous System 24:33 Get Ideal Body Composition With Less Effort 31:39 Why Most People Should Not Run 37:26 Why Foot Health Is the New Sleep 41:41 How Modern Shoes Destroy Foot Function 48:43 What Your Feet Do Barefoot on Sand 58:07 Why You Should Walk Backwards 59:27 How to Cut Through Biohacking Noise 01:07:40 Why High-Tech Shoes Won't Save You 01:22:22 The One Habit That Beats Everything About Mark Sisson: Mark Sisson is a former elite endurance athlete turned health educator and entrepreneur, author of Mark's Daily Apple and founder of Primal Kitchen and Peluva. At 73, he's one of the most credible voices on eating, training, and recovering for a long, strong life. Connect with Mark Sisson: Instagram: https://www.instagram.com/marksissonprimal Substack: https://www.marksdailyapple.com Newsletter: https://marks-newsletter-4655f1.beehiiv.com Get your Peluva shoes here for barefoot freedom: 👉 https://peluva.com – 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
August 31 · 1 hr 56 min
Nick Sweeney: The Breathwork Practice That Rebuilt His Body, Identity and Nervous System
Your doctor's prognosis was final: you'll never walk normally again and your career is over. But what if you could rewrite that recovery with the one tool you already carry with you, your breath? Nick Sweeney is the co-founder of Coherence and creator of the Vortex Method, but before any of that he was a Division 1 cross-country skier who couldn't walk for 10 months after a COVID-era injury. We talk about how he clawed his way out through daily breathwork done from bed, rebuilt enough to place top 20 nationally at Olympic trials, and walked away from the athlete identity to coach breathwork full-time. You are not your label, and the way back isn't always a treatment or a specialist. Sometimes it's the one tool you already carry with you. What we explore: - Breathwork for injury recovery: how Nick healed after 10 months unable to walk - Athletic identity loss: why it hurts more than the injury, and how to rebuild - Nervous system regulation: guarding your mind against the algorithm - Daily breathwork habit: why 5 minutes beats one long session - Overcoming comparison: the "timeline" reframe that breaks the loop Chapters: 00:00 Gen Z Olympic Skier Nick Sweeney's Backstory 03:58 How He Healed a Career Ending Injury With Breathwork 08:06 How to Find Your Identity Beyond Labels 11:40 Why He Left Oil and Gas for Breathwork 17:00 Can You Coach Breathwork Without Certifications 30:46 Why Accountability Matters More Than Information 32:20 How Daily Voice Memo Coaching Creates Change 35:05 Why Investing in Coaches Changed His Life 37:25 How to Let People Change and Release Attachment 41:40 How to Take Ownership and Stop Comparing Yourself 47:02 How to Get Clear on What You Really Want 58:11 How Past Trauma Shows Up in Relationships 01:17:45 How Focused Attention Healed His Foot 01:20:15 Fight Flight Freeze Fawn and Breathing to Regulate 01:23:53 How to Rewrite Pain and Trauma With Breathwork 01:26:21 Sun Gazing and Circadian Morning Routine 01:32:00 Realistic Breathwork for Busy Parents 01:38:00 Slow Breathing CO2 and Longevity Explained 01:45:15 What Is the Vortex Method Breathwork Program About Nick Sweeney: Nick Sweeney is a breathwork coach, former Division 1 cross-country skier, and co-founder of Coherence, a breathwork app he built with his brother. He's the creator of the Vortex Breath and Vortex Method, and he's leading a global movement to get large groups breathing in sync. Connect with Nick Sweeney: YouTube: https://www.youtube.com/@basedethos Instagram: https://www.instagram.com/basedethos Coherence App: https://www.coherencebreath.com Free Breathwork Course: https://www.polariscoaching.ai/newsletter – 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
August 24 · 1 hr 18 min
Navy SEAL on PTSD, Ibogaine & Rebuilding His Marriage After War | Marcus & Amber Capone
Some marriages get tested by distance. This one got tested by war, by silence, and by a version of a man that combat left behind. In this episode, I sit down with Marcus Capone, a retired Navy SEAL of 13 years, and his wife Amber Capone, co-founder and CEO of VETS (Veterans Exploring Treatment Solutions). We walk through the true cost of elite military service and their recovery, individually and as a couple. Marcus speaks candidly about compartmentalization, a survival skill that protects a SEAL in combat but erodes his home life, his drinking habits, treatments that failed him, and a period when suicide felt logical. Amber talks about her resentment and the personal work that freed her from waiting to be rescued. It's a story of refusing to stay stuck, and of a treatment that changed everything afterward. What we explore: - How deployment trains you to compartmentalize, and why that skill quietly erodes a marriage. - Why conventional PTSD treatments failed Marcus, and the undiagnosed traumatic brain injury behind it. - What ibogaine treatment actually involves and what shifts after. - How Amber healed through therapy, faith, and surrender rather than waiting on Marcus. - Why heavy drinking and pharmaceuticals became coping tools, and what finally broke the cycle. - Why roughly 17 veterans die by suicide daily, and what VETS is building to change it. Chapters: 00:00 A Navy SEAL Couple's Journey to Healing 02:17 Choosing the SEAL Path After 9/11 06:17 Raising Kids Alone as a SEAL Wife 11:41 The BUD/S Mindset That Changes You 16:21 What Constant Deployments Do to a Family 18:09 How SEAL Wives Compartmentalize Marriage 21:26 Life After the Teams and Losing Purpose 29:35 Why He Left the SEALs for Banking 35:24 The Therapy Breakthrough That Saved Amber 43:34 How Suicidal Thoughts Start With Numbing 45:57 Why Ibogaine Worked After Everything Failed 52:56 What Happens During an Ibogaine Trip 01:01:00 How Amber Saw Her Husband Change 01:05:08 Fighting FDA Barriers to Fund Veteran Healing 01:08:31 How to Support Veterans With PTSD About Marcus and Amber Capone: Marcus Capone served 13 years as a U.S. Navy SEAL before facing a harder battle at home: depression, TBI, PTSD, and treatments that never held. Amber Capone supported that career while raising their family, then drove the search for what conventional medicine missed. In 2019 they co-founded VETS, a nonprofit expanding access to psychedelic-assisted therapies for veterans through treatment grants, research, and policy reform Connect with Marcus and Amber Capone: Website: https://thecapones.com YouTube: https://www.youtube.com/@conversationswiththecapones Instagram: https://www.instagram.com/marcus_amber_capone Podcast: https://open.spotify.com/show/4ssUKN0CoCBU0SRDqFCYIu – 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
August 17 · 1 hr 54 min
Dave Asprey: How Can You Upgrade Your Brain, Body and Longevity
Some biohacking gets sold as a shortcut, hacking the right levers and you'll coast to 180. But the most important thing learned in a lifetime of measuring everything is the one thing that never shows up on a blood panel. I sat down with Dave Asprey, the entrepreneur who named and organized "biohacking," founder of Bulletproof, Danger Coffee, Upgrade Labs, and 40 Years of Zen, and four-time New York Times bestselling author. Join me to talk about what it really takes to build a body and mind that holds up for the long run. We move from data-driven protocols to the parts most people skip: parenting without reactivity, forgiveness, surrender, and knowing when your intuition is telling you something your spreadsheet can't. Dave opens up about his autism diagnosis, losing a $100M business, and why he believes mitochondrial function shapes not just your energy but your capacity to think clearly and connect. Whether you're a parent, a founder, or just trying to stay sharp as the years add up, this one frames longevity around your character, not only your bloodwork. What we explore: - How to raise resilient kids by modeling non-reactivity and clear boundaries. - Why intuition-first decisions, validated by data, beat leading with data alone. - What surrender really means, and the lesson behind a $100M loss. - How mitochondrial function connects energy to focus, mood, and clear thinking. - Why deliberate discomfort is an underrated tool for building durability at any age. Chapters: 00:00 The Godfather of Biohacking Explains It All 02:20 How to Parent Teens Without Reactivity 10:23 How Biohacking Goes Beyond the Body 11:25 Can You Actually Hack Consciousness? 24:11 What Actually Helps Kids on the Spectrum 30:37 Why Deliberate Discomfort Makes You Stronger 33:42 The Surrender Lesson From a $100M Loss 47:47 Why 80% of Longevity Is Fear of Death 50:29 The Case for Living to 180 Years 52:47 Why Personal Sovereignty Matters Most 53:57 How Trauma Silently Drains Your Energy 57:06 The 5 F-Words Your Body Runs On 01:05:35 How to Actually Screen for Cancer Early 01:19:14 Travel Hacks Every Frequent Flyer Needs 01:42:52 The Peptides Behind His Longevity Stack 01:47:21 Why He's Hopeful About Human Potential About Dave Asprey: Dave Asprey is the entrepreneur widely credited as the "father of biohacking" and the founder of Bulletproof, Danger Coffee, Upgrade Labs, and 40 Years of Zen. He's a four-time New York Times bestselling author and host of the top-ranked podcast The Human Upgrade, known for blending rigorous, data-driven experimentation with a broader philosophy about human potential. Connect with Dave Asprey: Website: https://daveasprey.com YouTube: https://www.youtube.com/c/DaveAspreyBPR Instagram: https://www.instagram.com/dave.asprey Get the 4x New York Best Selling Book: 👉https://daveasprey.com/books – 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
August 10 · 1 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 Life About 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.com Instagram: https://www.instagram.com/asmithryan/ – 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://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 · 1 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 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
July 27 · 1 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 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
July 20 · 1 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 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
July 13 · 1 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 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
July 6 · 1 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 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
June 29 · 1 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 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
June 22 · 48 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 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
June 15 · 1 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 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
June 8 · 1 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 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 – 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. TIMELINE Support 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 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
June 1 · 1 hr 17 min
David Watumull Reveals the One Antioxidant That Actually Extends Lifespan
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
May 25 · 1 hr 26 min
The Kitchen Swaps That Cut Your Toxic Load by 70% | Chef Johanna Hellrigl
What's actually in your food, and who's protecting the companies that put it there? I sit down with Johanna Hellrigl, chef, restaurateur, board member of the Environmental Working Group, and founder of Ama, the mission-driven Northern Italian restaurant four blocks from the US Capitol, to talk about what's really happening in our food system, why your cookware matters as much as your ingredients, and how a woman who grew up in a Michelin-quality kitchen ended up fighting pesticide immunity bills and plastic migration in the same breath. This conversation goes deeper than clean eating. Johanna walks through the specific decisions she makes every day, from the containers in her kitchen to the farms that grow her tomatoes, and explains why the real model for healthy eating has been sitting in Italian kitchens for centuries. She is building a case study that nourishing food, done with integrity, can also be a viable business. If you have ever felt overwhelmed by the food system or paralyzed by conflicting information, this episode gives you a clear-headed, practical place to start. What we explore: - How heat, fat, acid, and time create the conditions for plastic and chemicals to migrate directly into your food. - Why 99% of food chemicals enter the US supply through a regulatory loophole that bypasses proper safety review. - What rebuilding your gut microbiome actually requires, and why what happens in your gut controls far more than most people realize. - How Johanna runs a restaurant rooted in love without sacrificing standards, consistency, or accountability. - Why voting with your dollars and contacting your representatives are two of the most direct actions you can take right now. About Johanna Hellrigl: Johanna Hellrigl is a chef, restaurateur, and culinary advocate redefining what restaurants can stand for. She is the chef-owner of Ama, an award-winning Northern Italian restaurant in Washington, DC, named a James Beard Foundation semifinalist for Best Chef Mid-Atlantic in 2026 and recognized by Gambero Rosso for authenticity. Before opening Ama, she spent years in international democracy-building work across 61 countries, an experience that deepened her belief that food is one of the most powerful tools for connection and change. She sits on the board of the Environmental Working Group and works with the Plastic Pollution Coalition, bringing the same rigor she applies in her kitchen to the fight for a safer, more transparent food system. Connect with Johanna Hellrigl: Instagram (Chef Johanna): https://www.instagram.com/chefjohannahellrigl/ Instagram (Ama Restaurant): https://www.instagram.com/amarestaurant.bar/ Website: https://amarestaurant.bar Timestamps 00:00 Intro 01:00 Growing Up in a Michelin Kitchen 05:08 How 61 Countries Brought Her Back to Food 08:00 Reclaiming the Family Meal 13:17 Pesticide Loopholes and Who Pays the Price 20:12 Finding Common Ground on Food Policy 29:00 Plastic, Cookware, and Cutting Board Basics 37:40 Meal Prep That Actually Works 43:40 Why She Opened Ama 56:23 Love, Standards, and Consistency in the Kitchen 01:01:06 What's Really Inside a Plate of Pasta 01:08:33 Healing the Gut After Antibiotic Overload 01:15:39 EWG, Plastic Pollution Coalition, and How to Get Loud – 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. That’s Ritual.com/GABBY for 25% off your first month. ANNMARIE: Visit https://www.annmariegianni.com/ and use code Gabby for 20% off. – 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
May 18 · 1 hr 17 min
Danny Morel: He Traced His Affair All the Way Back to His Grandmother
Most people spend their whole lives solving problems that aren't the actual problem. I sat down with Danny Morel, transformational coach, speaker, and author of Awaken, to talk about what it really takes to stop outsourcing your power and start doing the inner work that changes everything. Not the kind of change that looks good on paper. The kind that actually holds. What we explore: - Why grief can crack open the questions you've been avoiding for decades, and why that's actually the beginning of something good. - How overachieving quietly becomes its own form of hiding, and why society keeps handing out rewards for it. - What re-parenting actually means, and why the real healing work happens inside you, not in a conversation with your mom or dad. - How to shift from victim consciousness to creator consciousness so every person in your life becomes a teacher instead of a problem. - What the masculine and feminine actually are beneath the culture war noise, and why integrating both is the foundation for everything else. Chapters 00:00 Why Danny Morel Started Asking Hard Questions 02:39 3 Questions After His Mom Passed 04:43 Sitting Still as the Most Powerful Healing Tool 09:17 Being You Requires No Effort 14:14 How Your Mother's Wounds Became Yours 17:12 When Logic Fails: Plant Medicine and Ceremony 21:02 You Learned Pain So You Can Unlearn It 24:55 Re-Parenting Yourself From Within 30:58 From Victim to Creator Consciousness 36:35 What Ceremony Revealed About Divorce and Kids 39:02 How Danny Avoids Becoming a Guru 40:10 The Ladder of Consciousness Explained Simply 48:27 Breathwork, Cannabis, Mushrooms, and Ayahuasca 56:08 Why Religion Taught You to Outsource Your Power 57:29 Why Alcoholics Are Sensitive People in Pain 01:04:16 The Truth About Masculine and Feminine Energy 01:06:36 The Infinity Symbol and How Energy Really Works 01:10:54 Adam, Eve, and What the Bible Got Wrong 01:13:51 Healing Yourself Heals Your Whole Family About Danny Morel: Danny Morel is a transformational coach, speaker, and the author of Awaken, a book born from his own radical personal reckoning after the death of his mother, a marriage that fell apart, and years of building external success on an internal void. He hosts live immersive events that combine breathwork, somatic release, plant medicine ceremonies, and deep emotional excavation to help people break generational patterns and return to who they actually are. His work draws men and women who are done with surface-level solutions and ready to do something real. Connect with Danny Morel: Instagram: https://www.instagram.com/dannymorel/ Website: https://www.dannymorel.com/ Book: Awaken Your Highest Self: The Limiting Beliefs That Keep You Stuck--And the Heart Work That Sets You Free Get Awaken here: https://www.awakenbook.com/ Attend the Awaken Event Find dates and register here: https://www.dannymorel.com/awaken – 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
May 11 · 1 hr 38 min
SPIRITUAL ACTIVATOR: The Hidden Energy Drain Wrecking High Performers | Oliver Nino
Sensitivity gets a bad reputation. We treat it like a liability, something to manage, suppress, or grow out of. Oliver Nino thinks that's exactly backwards. I sit down with Oliver Nino, energy healer, entrepreneur, and founder of Authentic Living, to talk about what it actually means to be energetically sensitive, how that sensitivity becomes a liability when you don't have the tools to manage it, and what it looks like to work with your energy instead of against it. This isn't a conversation about crystals or magic thinking. Oliver is 70-80% logical by his own admission. He ran businesses before he ran healing workshops. What he brings is a grounded, pattern-recognition approach to a topic most people either dismiss or over-mystify. Whether you're a high-output entrepreneur running on empty, a parent who absorbs everything your kids feel, or someone stuck in a loop you can't seem to break out of, this episode gives you a framework for understanding what's yours, what isn't, and how to stop carrying both. What we explore: - How growing up as an empath with no guardrails leads to adrenal fatigue, brain fog, and emotional depletion, and what to do about it. - Why your intuition processes information 30 times faster than your logical mind, and how to learn to trust it without abandoning analytical thinking. - What energy healing actually looks like in practice, from clearing generational blocks to group sessions of thousands, and why you don't need to know the source of a wound to heal it. - How to build an energetic shield using intention, color, and sacred geometry: a simple 5-to-10-minute practice that has helped people with debilitating anxiety finally function in public. - Why removing interference matters more than adding mindset hacks, and how signal-to-noise ratio is the real reason most people can't hear their own instincts. Chapters: 00:00 Intro 01:29 How Empaths Absorb Other People's Pain Without Knowing It 06:12 Why Caretakers Have Nobody to Turn To 10:40 Why Entrepreneurship Requires Serious Internal Fuel 19:03 How Intuition Saved His Life and Built His Business 26:00 Why Red Flags Feel Like Green Flags Before You Heal 28:32 How Shared Purpose Built His Marriage 31:23 From the Philippines to Healing 100,000 People Online 37:17 Generational Trauma: You Don't Need to Know the Source to Clear It 42:20 How to Build an Energy Shield in 5 Minutes 49:01 Why Empaths and Addicts Are Drawn to Each Other 59:41 Why Stacking Spiritual Practices Multiplies Your Results 01:07:39 Your Light Is Your Best Protection Against Negative Energy 01:16:19 Stop Adding Hacks and Start Removing the Interference 01:19:44 Why Manifestation Fails Without Massive Action 01:24:53 How to Parent From Love Instead of Generational Programming About Oliver Nino: Oliver Nino is an energy healer, entrepreneur, and the creator of Authentic Living. Known online as the Spiritual Activator, Oliver has conducted over 10,000 individual healing sessions and now works with groups of thousands at a time, including events that have drawn 100,000 people online. His approach blends energetic clearing with practical, action-oriented principles, making his work accessible to skeptics and believers alike. Connect with Oliver Nino: Website: https://www.authenticliving.com Instagram: https://www.instagram.com/spiritualactivator YouTube: https://www.youtube.com/@spiritualactivator – This episode is sponsored by: Sit back and raise a glass to your new evening Ritual with Magnesium+. Save 25% on your first month at Ritual.com/GABBY. Support your cells and how you age with Mitopure® Gummies from Timeline. Visit timeline.com/GABBY to up to 39% off your Mitopure® Gummies. ONESKIN: Get 15% off OneSkin with the code GABBYREECE at https://www.oneskin.co/GABBYREECE #oneskinpod – 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
May 4 · 1 hr 20 min
Dr. Vass on Stem Cells, Hormones, and Longevity: Here's Why Your Healing Is Failing
Most people assume the treatment is the problem when it doesn't work.Dr. Vassily Eliopoulos, MD, a Co-Founder & Chief Medical Officer of Longevity Health Clinic, says it's almost never the treatment. It's the body that wasn't ready for it. In this episode we get into stem cells, hormone panels, lab testing your doctor isn't running, and why so many people never actually feel good, not because the tools don't exist, but because the foundation was never built. What we explore: - Why tissue readiness determines whether stem cells and hormone therapy actually work. - How optimizing your physiology before any treatment is the step most people skip entirely. - Why the full hormone panel looks almost the same for men and women, and what most doctors get wrong about ordering it. - How sleep deprivation accumulates over a lifetime and why it is one of the most underestimated drivers of aging. - How chronic low-grade stress quietly erodes your hormones, your recovery, and your ability to think clearly. - Why training the parasympathetic nervous system is a skill, not a personality trait, and how to actually build it. - What morning sunlight and grounding do to your hormones, your circadian rhythm, and your energy for the rest of the day. - Why most athletes are underfueled, underrecovered, and headed for early injury despite doing everything their sport demands. - How early sport specialization is creating a generation of athletes whose bodies break down before they peak. - How physical healing opens the door to deeper personal change, even when people are not looking for it. - What microdosing psychedelics is showing in clinical practice and why it matters for people who feel stuck despite doing the work. Chapters 00:00 Intro 05:20 How Stem Cells Actually Work 10:08 Optimizing Your Body Before Any Treatment 15:00 Pleasure vs. Joy and Self-Love 19:22 How to Find Your Real Purpose 29:42 What Really Happens When You Sleep 35:27 His Personal Health Wake-Up Call 41:40 The Lab Tests Your Doctor Skips 53:44 Morning Sunlight and Grounding Basics 58:22 Stress, Cortisol, and Your Nervous System 01:04:22 Hormone Disruptors in Athletes 01:12:39 Psychedelics and Physical Healing 01:18:28 Stem Cells for Skin Regeneration About Dr. Vass, MD: Dr. Vassily Eliopoulos, or simply known as Dr. Vass, spent years as an ER physician before walking away from a system he felt was treating symptoms, not people. Today he is the Co-Founder and Chief Medical Officer of Longevity Health, where he combines functional, regenerative, and traditional medicine into one integrated approach. His work sits at the intersection of stem cell therapy, hormone optimization, and full-panel diagnostics, built around a simple premise: if the body isn't primed to heal, no treatment will perform the way it should. Connect with Dr. Vass: Instagram: https://www.instagram.com/dr.vassily/ Website: https://longevityhealth.clinic/ – 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

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