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

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

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

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

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

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

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

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

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

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

Your chronic pain, your tight hips, your inability to wind down… a lot of it isn't just aging or overtraining.

This week, I sit down with Liz Tenuto, somatic instructor and founder of The Workout Witch, to talk about what's actually driving the tension most people have been managing for years without ever addressing the root cause. Stress lives in the body. So does the solution.

What makes this conversation land is that Liz doesn't just teach this work, she lived her way into it. She came out of chronic pain, insomnia, and a genuinely hard few years. The tools she shares aren't theoretical. They're the ones that got her out.

What we explore:

- How 80 to 90% of stress and trauma is stored in the body rather than verbal memory, and why that's the missing piece for most people who've already done the mental work.

- Why the tight hips epidemic isn't a mobility problem - it's a psoas that never reset after your last stressful email.

- What "functional freeze" looks like for high-performing adults who are crushing it all day and then collapsing the moment they stop.

- How to know whether your chronic pain is structural or emotional - and the self-check you can do right now to start telling the difference.

- Why high-intensity exercise can spike cortisol and backfire when your nervous system is already in survival mode, and how to sequence your training around your actual stress state.

Chapters:

00:00:00 What Somatic Movement Actually Is

00:03:28 Little T Trauma: You Don't Need a Big Event to Be Carrying Something

00:07:00 Signs Your Nervous System Is Dysregulated Right Now

00:10:15 Why Nervous System Health Is the Next Frontier in Fitness

00:19:31 Why 80% of Your Stress Lives in the Body, Not the Mind

00:26:06 How to Tell the Difference Between Aging and Accumulated Tension

00:36:23 Functional Freeze: The Hidden State Draining High Performers

00:41:40 How to Know When Someone Has Actually Shifted

00:56:32 How to Start: Time, Frequency, and What to Expect

01:05:40 How Chronic Stress Disrupts Your Hormones and Health

01:08:32 Why High-Intensity Exercise Can Make Things Worse When You're Stressed

01:14:00 How to Build Stress Tolerance and Expand Your Capacity

01:25:06 Somatics vs. Talk Therapy: What Each Does Best

About Liz Tenuto:

Liz Tenuto is a somatic instructor, Pilates teacher, and Feldenkrais-trained practitioner with over 15 years of hands-on coaching experience. She's the founder of The Workout Witch, where she's built a science-backed somatic movement method that's reached more than 240,000 students and 4.8 million followers across platforms. She came to this work through her own story, chronic pain, insomnia, and a long search for what actually worked.

Connect with Liz Tenuto:

Instagram: https://www.instagram.com/theworkoutwitch_/

TikTok: https://www.tiktok.com/@theworkoutwitch_

Website: https://theworkoutwitch.com/

Book: https://theworkoutwitch.com/pages/book

–

This episode is sponsored by:

AX3: Clean supplements, real standards.

👉 Visit ax3.life and use code GABBY for 20% OFF your first order at  https://www.ax3.life

ONESKIN: Skin longevity backed by real science, not a 10-step routine.

👉 Get 15% off OneSkin with the code GABBYREECE at https://www.oneskin.co/GABBYREECE #oneskinpod

HAMILTON HOUSE: Hamilton House is almost here. Training, recovery, and real community under one roof. Built by Laird Hamilton and Gabby Reece.

👉 Claim your spot before we open the doors at https://hamiltonhouse.co/

–

The Gabby Reece Show

This is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.

If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.

Connect with Gabby Reece:

Instagram: https://www.instagram.com/gabbyreece/

TikTok: https://www.tiktok.com/@gabbyreeceofficial

Website: https://gabriellereece.com

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thegabbyreeceshow.substack.com