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Feeling tired after meals, battling brain fog, or wondering why your gut health feels off? Dr. Amy Shah — a double board-certified physician, nutrition expert, and bestselling author — reveals how your microbiome holds the key to energy, mood, and long-term wellness.

In this episode of The Ready State Podcast, she breaks down the hidden impact of ultra-processed foods, the surprising role of microbes and dirt in childhood, and why circadian rhythms matter as much as diet. From understanding the “energy trifecta” to mastering her 30/30/3 rule, Dr. Shah shares simple, science-backed steps that make gut health practical and powerful. Tune in for clear, actionable insights to help you eat smarter, sleep better, and feel truly energized every day.

• Why ultra-processed foods confuse your brain and immune system
• How dirt, animals, and early exposure shape a child’s microbiome
• The truth about fermented foods — and which ones actually work
• What Dr. Shah calls the “energy trifecta” for boosting mood and focus
• Why most Americans aren’t getting nearly enough fiber
• How circadian rhythms (and when you eat) impact gut health
• A simple 30/30/3 rule to reframe your daily nutrition

(00:00) - Preview

(01:06) - Intro

(02:00) - Dr. Amy Shah’s Journey

(08:58) - Ultra-Processed Foods

(11:48) - Gut and Immune System Connection

(18:15) - Benefits of Fermented Foods

(21:21) - Energy Trifecta Explained

(25:20) - Gut-Brain Connection Insights

(31:51) - Momentous: Importance of Vitamin D

(34:41) - LMNT: Benefits of Salty Morning

(38:45) - Importance of Fiber in Diet

(42:33) - Hunger, Appetite, and Cravings Explained

(46:53) - Role of Circadian Rhythms

(53:13) - Understanding Appetite

(56:24) - Skin Health and Nutrition

(1:00:50) - Food Allergies Overview

(1:06:08) - Current Trends: Megan's Insights

(1:08:23) - Benefits of Circadian Fasting

(1:09:44) - Where to Find Dr. Shah

(1:10:16) - Dr. Shah's Books

This episode of The Ready State Podcast is brought to you by Momentous, and LMNT.