The 30-30-3 nutrition framework

Amy presents 30g protein morning, 30g fiber daily, and three servings of fermented foods to support gut, hormones, and inflammation.

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Midlife is not subtle. You’re disciplined, productive, training harder than ever, and still waking up at 4AM wired, gaining belly fat, and realizing the formula that used to work no longer does.

In this Habits & Hustle episode, I’m joined by Dr. Amy Shah to break down why cortisol is the real driver behind stubborn weight gain and 3AM wakeups and how too much intensity can backfire after 40.

We also unpack her 30-30-3 Method and 4-3-2-1 Movement Framework so women can start a practical reset in just three days.

Dr. Amy Shah is a Double Board-Certified MD, Nutritionist, and New York Times Best Selling Author. She trained in internal medicine and immunology and studied nutrition at Cornell University. Amy is the author of I’m So Effing Hungry and I’m So Effing Tired, with Hormone Havoc forthcoming.

What’s Discussed

(02:26) Morning sunlight and short movement to stabilize cortisol
(04:07) Leaving 20% unscheduled to reduce stress load
(11:57) 3-5AM wake-ups and cortisol spikes
(13:02) Why intense workouts increase belly fat after 40
(18:10) The 4-3-2-1 workout framework for midlife women
(28:28) Alcohol, sugar, sitting, and stress as aging drivers
(44:48) Sleep as the most underrated anti-aging tool
(49:52) Gut health as a foundation for hormone balance

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Find more from Jen:

Website: https://jennifercohen.com

Instagram: @therealjencohen

Books: https://jennifercohen.com/books

Speaking: https://jennifercohen.com/speaking-engagement

Find more from Dr. Amy Shah:

Website: https://amymdwellness.com

Instagram: @dramyshah

Facebook: @drconfidential

Youtube: @dramyshah