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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 30 min
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
Thursday · 10 min
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
October 12 · 1 hr 9 min
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
October 8 · 14 min
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
October 5 · 1 hr 3 min
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
September 28 · 1 hr
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
September 21 · 13 min
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
September 14 · 1 hr 17 min
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
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

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