The Gabby Reece Show

How I Stay Consistent With Exercise, Healthy Habits & Self-Care Without Motivation | Gabby Reece

Motivation tends to leave right when you need it, when you're tired, stressed, and standing at the gym door with a pit in your stomach. Even the most disciplined people you admire have days they don't feel like it, so what keeps them showing up anyway? Today it's just me, and this one is about design over discipline. We talk about why waiting to feel like it keeps us stuck, the three things I've protected for almost 40 years, and how to build a system around your food, training, community, and spirit. Pick the one thing you're protecting and write it on your calendar like any other appointment. Then take one obstacle out instead of adding another habit. What we explore: - Why motivation fades under stress, and how systems take over. - Why disciplined athletes rely on structure over willpower. - How a 5-minute morning check-in protects your relationships. - What it means to lead from love instead of fear. - How removing obstacles beats adding more health habits. 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

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Why Peroxide & Alcohol Slow Healing (And What Your Body Uses Instead) | Justin Gardner

The people who get hurt most often are usually the ones living the fullest lives, and most of us are still treating their wounds with products that slow the healing down. What if the most effective thing you could put on your skin is something your own immune system already makes? Justin Gardner, founder of Active Skin Repair. He’s known for bringing hypochlorous acid, the molecule your white blood cells use to fight infection, from hospital burn units to an FDA-cleared spray you can buy over the counter. We talk about how HOCl kills bacteria without slowing healing, why many products that list it don’t actually work, and what ten years of building a brand in a regulated space really takes. Before you reach for the first aid kit, check any HOCl product you own for a lot number and an expiration date. If they’re missing, the chemistry probably is too. What we explore: - What hypochlorous acid is and why it beats harsh antiseptics. - Why peroxide and alcohol slow wound healing. - How to spot an HOCl spray that actually works. - Why eczema flare-ups are often caused by staph. - What it takes to stay in business long enough to get lucky. Chapters: 00:00 Hypochlorous Acid Spray: From Hospital Wound Care to Home 03:45 What Is Hypochlorous Acid (HOCl) and How It Works 07:51 Best Natural Diaper Rash Treatment and Neosporin Alternative 11:23 Skin Microbiome and Natural Eczema Treatment for Staph 14:11 How to Choose an Effective Hypochlorous Acid Spray 17:35 How to Grow a Skincare Brand: Startup Lessons 22:39 How to Stay Motivated as an Entrepreneur 26:08 Hypochlorous Acid for Chafing, Microneedling, Hand Foot Mouth 30:00 How to Treat Diabetic Foot Ulcers and Biofilm Naturally 35:40 Is Chemical Sunscreen Safe for Kids? Mineral Zinc Sunscreen 42:08 Hydrogel vs Spray: Best Way to Heal Cuts Faster 47:21 Where to Buy Active Skin Repair Hypochlorous Spray About Justin Gardner: Justin Gardner spent years helping launch regenerative medicine products in hospitals before licensing stabilized hypochlorous acid technology and founding Active Skin Repair in 2016. A surfer, former endurance athlete, and dad, he built the brand on medical-grade manufacturing and EWG-verified formulas. Today it’s used by World Surf League doctors and sold in every CVS in the country. Connect with Justin Gardner: Website: https://activeskinrepair.com Instagram: https://www.instagram.com/activeskinrepair Facebook: https://www.facebook.com/ActiveSkinRepair – 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

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How to Protect Your Eyes and Brain in the Screen Age | Dr. Meenal Agarwal

Your kid can read the bottom line of the eye chart and still be lost in the real world. What if the meltdowns, the clumsiness, and the fear of driving aren't behavior at all, but a brain that has forgotten how to read space? Dr. Meenal Agarwal, a board-certified optometrist with 20 years in practice. She is known for her book Stuck in a Flat World and her podcast Uncover Your Eyes. We talk about how screens rewire spatial awareness, what your eyes reveal about whole-body health, and how menopause affects vision. Your eyes can flag disease years before you feel a thing. Book a full eye exam, and give your brain more of the 3D world it was built for. What we explore: - Why screen time weakens spatial awareness and makes kids afraid to drive. - How space, movement, and play calm an overwhelmed child. - What an OCT eye scan reveals about stroke, heart, and brain health. - Why menopause raises glaucoma risk and causes dry eyes. - How rising myopia in kids increases retinal detachment risk. Chapters: 00:00 How Screen Time Hurts Kids' Spatial Awareness and Development 09:28 How to Improve Your Child's Spatial Awareness: 3 Tips 20:34 What Your Eyes Reveal About Heart Disease and Stroke 27:11 Does Menopause Raise Glaucoma Risk? Plus Glaucoma at 11 35:20 When Kids Need Their First Eye Exam and a Phone 42:06 Costco Effect, Helicopter Parenting, and Why Girls Shrink 52:32 20/20/20 Rule for Eye Strain and the Myopia Epidemic 01:02:48 Sunglasses, Circadian Rhythm, and Eye Warning Signs 01:10:58 Vision Loss and Dementia Risk, Plus Athlete Eye Training 01:18:52 Sharp Vision at 80 and Missed Glaucoma Signs 01:24:40 Comprehensive Eye Exam Checklist and Does Alcohol Hurt Eyes? 01:32:17 Kindle vs iPad vs Paper Books: Which Is Best? About Dr. Meena Agarwal: Dr. Meenal Agarwal is a board-certified optometrist and spatial awareness expert known for her work on the eye-brain connection, with a clinical focus on myopia control and dry eye therapy. She is the author of Stuck in a Flat World and host of the podcast Uncover Your Eyes.📘 Get early access to Dr. Meenal's new book, Stuck in a Flat World, plus a free gift. This coming November 2, 2026: https://www.drmeenal.com/stuck-in-a-flat-world Connect with Dr. Meena Agarwal: Website: https://www.drmeenal.com Instagram: https://www.instagram.com/dr.meenalagarwal YouTube: https://www.youtube.com/@UncoverYourEyeswithDr.Meenal Linktree: https://linktr.ee/dr.meenalagarwal – 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

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How I Stop Overthinking and Take Back Control of My Inner Voice | Gabby Reece

Some days you haven't trained, haven't pushed, and still end the day wired and exhausted. What if the biggest drain on your energy is the voice in your head you keep mistaking for yourself? In this solo episode, I'm talking about the inner voice, the one that is you and isn't you. It's built to keep us safe, but in modern life it misfires constantly and drains energy meant for our people, our work, and our training. We cover the voices in your head, Byron Katie's four questions, and tools to separate a thought from a decision. This week, swap "I'm going to fail" for "I'm having the thought that I'm going to fail." Name it, check the facts, then choose your next move. What we explore: - Why your inner critic misfires in modern life. - How to spot borrowed voices from parents and culture. - What Byron Katie's four questions reveal about your stories. - Why feeling anxious isn't the same as having anxiety. - How grounding and journaling stop a thought spiral. 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

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How to Release Tension, Improve Mobility & Regulate Your Nervous System | Lauren Roxburgh

You can be strong, disciplined, and still spend every hour of the day braced for impact. What if the tightness you keep stretching isn't a mobility problem at all, but stress your body was never meant to carry? Lauren Roxburgh, a fascia and body alignment expert I've known for nearly 13 years. She is known for her work on fascia, the nervous system, and body intelligence. We talk about why "working in" matters as much as working out, where stress gets stuck in the body, and why fascia may be the missing link between tension, pain, and how you age. Start with five minutes tomorrow morning: get outside, take a few deep sighs, and move before the day pulls at you. Strength gets built on that foundation, not in place of it. What we explore: - Why "working in" balances your training and calms a wired-and-tired nervous system. - What fascia is, and why stretching alone misses it. - How the physiological sigh resets stress and improves sleep. - Why pelvic floor tension isn't just about childbirth. - How to heal old injuries with whole-body alignment. Chapters: 00:00 What Is the Lorox Method for Fascia? 05:55 Stuck in Fight or Flight? Try Working In 11:26 Where Stress Hides in Your Body 21:11 The Physiological Sigh for Instant Calm 24:51 Are Tight Muscles Stored Emotions? 30:17 What Is Fascia? 5-Minute Morning Flow 38:43 Somatic Snacks for Your Vagus Nerve 43:48 Bedtime Rituals for Deeper Sleep 46:42 How to Respond, Not React 52:01 Pelvic Floor Health With or Without Kids 58:17 Can a Torn Labrum Heal Naturally? 01:04:43 Lift Heavy, But Build Foundation First 01:12:15 Building a Business Through Motherhood 01:19:12 Full Body Yes vs. Full Body No 01:23:49 Fascia Trends That Miss the Point About Lauren Roxburgh: Lauren Roxburgh is a structural integration practitioner, Classical Pilates instructor, and author of Taller, Slimmer, Younger. Dubbed "The Body Whisperer" by Goop, she works with athletes, orthopedic surgeons, and everyday people, and teaches her Lo Rox Method to movement educators. Connect with Lauren Roxburgh: Website: https://laurenroxburgh.com YouTube: https://www.youtube.com/@LoRoxburgh Instagram: https://www.instagram.com/loroxburgh – 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

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How I Handle Stress: 5 Simple Ways to Calm Your Nervous System | Gabby Reece

I'm stoic by nature, yet this week my kids had me in tears twice and fantasizing about walking out the door. Being tired and stressed is the worst combination, and since your brain can't feel gratitude and fear at the same time, the real test is pulling the levers you already have when it counts. Today it's just me, sharing a solo episode on stress management from two of the hardest days I've had in a while, between a tense call with Laird while he's traveling and real friction with my kids. I talk about why training and sleep are my first line of defense, how a five-minute silent meditation and simple breathwork calm my nervous system, and why gratitude and anxiety can't share the same space. Pick one lever this week, like getting to bed earlier or breathing with a longer exhale. Then use it the next time things get heated. What we explore: - Why training and sleep are the best stress management tools. - How a five-minute silent meditation resets your mood. - Why crying can be a healthy emotional release. - How box breathing down-regulates your nervous system fast. - Why gratitude and anxiety can't coexist in the brain. 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

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Can You Reprogram Your Brain? Hypnosis, Anxiety & Breaking Bad Habits | Richard Barker

You already know what would make you feel better, and you keep doing the opposite anyway. What if the fix isn't more willpower, but one small win and a new script running in your head? Today I sit down with Richard Barker, the Incredible Hypnotist. He is known for going from British soldier and police officer to performing comedy hypnosis in 38 countries. We talk about how language shapes the subconscious, why change takes 5 to 30 days, and how to separate pain from suffering. This week, do one thing you didn't do yesterday and celebrate it. When you hear yourself say "I can't," try "just pretend I can." What we explore: - Why small wins rewire habits faster than willpower. - How hypnosis reprograms anxiety and self-sabotage. - What grief teaches about separating pain from suffering. - How playfulness lowers stress and anxiety. - How to overcome stage fright with simple public speaking tips Chapters: 00:00 How Language Changes Minds 03:57 Why Crime Victims Need to Feel Heard 08:55 Can Anyone Be Hypnotized? 14:00 Hypnosis for Anxiety and Bad Habits 19:39 How Long Does Hypnosis Take to Work? 28:08 How Playfulness Melts Away Stress 33:12 How to Stop Self-Sabotage 39:44 Small Wins That Rewire Your Habits 46:43 How to Stop Suffering After Loss 50:49 How Gratitude Rewires Your Brain 01:03:42 How to Turn Stage Fright Into Energy 01:06:57 RSVP: 4 Public Speaking Voice Tips About Richard Barker: Richard Barker, the Incredible Hypnotist, is a former British Army soldier and UK police detective turned comedy stage hypnotist, author, and keynote speaker. He has performed in 38 countries and appeared on The Today Show and The Late Late Show with James Corden. He uses the stage to open the door, then helps people change anxiety, fears, and habits one-on-one. Connect with Richard Barker: Website: https://incrediblehypnotist.com Instagram: https://www.instagram.com/richardbarkerhypnotist YouTube: https://www.youtube.com/user/incrediblehypnotist – 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

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How I Keep Muscle at 56: Protein, Strength Training & Hormones | Gabby Reece

After 50, your body starts to melt unless you give it a reason not to. It isn't rocket science, just the basics we tend to skip, done consistently. Today it's just me, answering the question I get asked more than any other: how do I keep muscle at 56? I'm a former professional volleyball player, and I've carried lean muscle since I was 18 that I had to work hard to build and now work to maintain. We talk about getting your hormones and thyroid checked, leading every meal with protein, lifting three days a week, and protecting your sleep. Get the basics right before you reach for the sexy levers like creatine and amino acids. This week, book your blood work, put protein first on your plate, and aim to be in bed by 10. What we explore: - Why bloodwork, HRT, and thyroid health come first. - How to lead with protein without chasing gram targets. - Why lifting three days a week protects muscle and bone density. - What sleep has to do with muscle recovery after 50. - Why your body changes week to week, and why that's okay. 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

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How Do You Turn Grief & Trauma Into Forgiveness, Healing & Hope After Unimaginable Loss? | Maoz Inon

Forgiveness might be the most underrated health practice we have. What does it take to choose it after losing both of your parents in a single morning? Maoz Inon is an Israeli peace activist, Co-CEO of InterAct International, and co-author of the New York Times bestseller The Future Is Peace. We talk about rejecting revenge, radical forgiveness, and his five-step framework for turning a dream into action. Forgiveness is how you stop living the life someone else chose for you. Hope is an action, so next time you feel hurt, ask what you want to build with it, not who to blame. What we explore: - How Maoz and his family chose to reject revenge after losing their parents. - Why forgiveness is personal freedom, and how to practice it when betrayal runs deep. - What a farmer father's daily catastrophes taught about agency and rebuilding. - How a 5-step framework turns hope into action: dream, values, coalition, roadmap, execution. - Why vulnerability and storytelling open doors that arguing never will Chapters: 00:00 Why His Family Refused Revenge 06:48 A Farmer's Rule for Facing Any Catastrophe 13:22 The Star Vision That Became a 5-Step Plan 20:42 How Ignorance Turns Into Fear and Hate 30:02 Radical Forgiveness and How Sharing Pain Heals 42:02 How Europe Turned Enemies Into Partners 51:24 We're Always 2 Weeks Away From Peace 56:12 How Vulnerability Disarms a Hostile Room About Maoz Inon: Maoz Inon is an Israeli peace activist, entrepreneur, and co-CEO of InterAct International, a nonprofit dedicated to Middle East peace. He co-founded peace-focused ventures including the Jesus Trail, Fauzi Azar Inn, and Abraham Hostels, and co-authored The Future Is Peace with Aziz Abu Sarah. His work is a masterclass in turning profound loss into disciplined, practical action. Connect with Maoz Inon: Instagram: https://www.instagram.com/maozinon YouTube: https://www.youtube.com/@maozinon Twitter/X: https://x.com/maozinon 📖 Grab the New York Times bestseller The Future Is Peace: 👉 https://thefutureispeace.com 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 – 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

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SKIN LONGEVITY SCIENTIST: How to Slow Skin Aging From the Inside Out | Dr. Carolina Reis Oliveira

Aging skin isn't a cosmetic problem or a beauty routine. It's a biology problem and a framework for treating your skin as part of your health span. Dr. Carolina Reis Oliveira is an immunologist, PhD, and co-founder of OneSkin, the biotech company that spent five years screening over 900 peptides to target skin aging at the cellular level. We talked about why roughly 70 to 80 percent of skin aging is within your control, how senescent "zombie" cells quietly degrade collagen and drive inflammation, and why the skin on your body, not just your face, deserves real attention. Aging well is something you get to build, not just brace for. What we explore: - Why lifestyle, not genetics, drives most skin aging. - How senescent "zombie" cells shut down collagen and spread inflammation. - Why a stronger skin barrier lowers inflammation in your blood. - What changes at the midlife density shift, and how to support your skin through it. - How to use sunscreen, vitamin C, and retinoids without wrecking your barrier. Chapters: 00:00 4 Women Scientists Who Created OneSkin 02:38 Why Most Anti-Aging Products Don't Work 04:51 What Causes Skin Aging and How Zombie Cells Destroy Collagen 06:47 The Peptide That Reversed Skin Age 2.5 Years 10:03 4 Habits That Age Your Skin Fastest 11:55 Why Your Skin Is a Longevity Organ 14:48 How Body Lotion Lowers Inflammation Markers 16:48 Why Estrogen Loss Triggers Dark Spots 19:13 How to Choose a Safe Mineral Sunscreen 24:20 Vitamin C and Retinoids Without Wrecking Your Skin 31:53 The Density Shift and How to Rebuild Collagen in Midlife 39:11 Do Copper Peptides Actually Build Collagen? 41:32 Does Red Light Boost Your Skincare? 43:13 Why Your Lips Age Faster Than Your Face 45:26 Your Skin Microbiome and Why Not to Over-Strip 49:23 Ditching Makeup for Healthy Skin 52:12 A Scientist's Honest Take on Lasers and Fillers About Dr. Carolina Reis Oliveira Dr. Carolina Reis Oliveira a PhD in immunology and stem cell biology and is a co-founder and CEO of OneSkin. Her work centers on measuring the biological age of skin and developing peptides that target aging at the cellular level rather than masking its symptoms. She's a rare voice bringing rigorous, third-party-tested science to a category better known for inflated claims. Connect with About Dr. Carolina Reis Oliveira: Website: https://www.oneskin.co Instagram: https://www.instagram.com/carolina.reis.phd LinkedIn: https://www.linkedin.com/in/carolina-reis-oliveira-a69b8a27 👉Grab your skin longevity essentials at OneSkin.Use code GABBY15 at http://oneskin.co/GABBY #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 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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Gabby Reece: What I Wish I Knew at 40 About Health, Strength & Aging

Nobody tells you that your 40s are the decade you are quietly building your 50s and 60s in. This one is just me, no guest, no protocol stack, just what actually mattered in mine and what I would hand to anyone walking into that decade with kids, work, and a body that has started asking for different inputs. The physical part is simpler than people make it. A few genuinely heavy days a week, an honest look at what the nightly drink is costing you, and a blood panel before perimenopause makes that decision for you. The harder part is the one nobody puts on the calendar. We wear exhaustion like proof that we are dependable, and the ground that belongs only to us shrinks a little every year. I talk about how I protected mine when my workouts were down to 12 minutes. What we explore: - How hypertrophy cluster training builds real strength in 20 minutes. - Why the nightly drink is costing you sleep, energy, and gut health. - What a blood panel and hormone baseline in your 40s tell you about perimenopause. - How to say no without explaining yourself. - Why protecting your personal real estate keeps you from disappearing into your roles. 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

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How 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 that you can't feel the load your environment puts on your body, which is exactly why it's easy to ignore. Today I spoke with 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/ Upgrade your energy, harmonize your EMF exposure, and elevate your wellness with Leela Quantum Tech’s science-backed quantum technology and get 10% off at leelaq.com when you use code GABBY at checkout. 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.comDisclosure: This episode was created in partnership with Leela Quantum Tech. Leela Quantum Tech paid for the production of this episode. Gabby has been a longtime user and supporter of Leela Quantum Tech and its products. 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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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

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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

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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

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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

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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

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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

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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

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