Wellness with Dr. Shah

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Middleton, WI
Wellness with Dr. Shah

Hello! I'm Dr. Roopa Shah, a family physician in Madison, Wisconsin with over 20 years experience.

My goal is to help clients reach their health care goals through a collaborative, holistic, and integrative process which is both authentic and empowering.

01/23/2026

These are the absolute basic labs you need to get at your next physical. My number rule is you need to KNOW YOUR NUMBERS.
You should know your last blood pressure, LDL, and Hemoglobin A1C values. These are all markers of your metabolic health.
Step one is knowing these numbers and then tracking them. Only then can you begin to improve them if needed. Schedule your physical and ask to have these labs done and then track them annually (or more often if needed).
Share with someone who is also into tracking data🤎

01/11/2026

As an empty nester, I have the luxury to spend slow mornings on my health. Even when the kids were home, the mornings were my time. They knew the drill - “mom will wake-up, workout and come home to make us breakfast”. Routines are important.
Time is our biggest luxury. I use mine to optimize health. For the past year, I mixed up my workout routine with . I like their mix of different protocols and it’s really helped me tone.
My favorite gym is - it has everything you need + the most friendly and comfortable environment without being intimidating. The community they’ve built there is incredible and I love being part of it 💕 It’s where our kids grew up going as well.
is my go to for certain items, especially the Super Food Trio - with ground chia, h**p, and flax. It has 7g fiber and 7g protein. I’m addicted, and always put in my smoothies and oatmeal.
Feeling good on the outside is important as well. Quick stops at to restock and refresh always make me feel better 😊
What are some of your Saturday morning routines?

01/10/2026

I spent so much of my younger years wanting to be pretty in the way the world defines it.
Smaller. Quieter. More acceptable. More liked.
And then life happened.
I learned that what truly changes your life is not how you look in the mirror - but how you show up in the world.
Pretty educated ~ because knowledge gives you options.
Pretty creative ~ because your ideas deserve space.
Pretty adventurous ~ because life is meant to be lived fully.
Pretty curious ~ because curiosity keeps you young.
Pretty grateful ~ because joy is a discipline.
Pretty independent ~ because freedom is priceless.
Pretty outspoken ~ because your voice was never meant to stay small.
Pretty confident ~ because self-trust is magnetic.
Pretty healthy ~ because your body is your home.
Pretty flexible ~ because growth requires change.
Pretty outdoorsy ~ because nature heals us.
I still love beauty.
But now I understand that the most powerful kind can’t be filtered.
This is the kind of pretty I’m raising, living, and teaching.

01/06/2026

Proud to partner with , & for the 2026 Time for Kids campaign. There is nothing more important than the health and safety of our children. As a family physician, I love caring for entire families and providing advice on healthy habits, nutrition and fitness.
This campaign is especially dear to my heart, because I know the impact a family, and especially a mother, can have on the health of our children. They WATCH us, more than they hear or listen to us. Our actions speak much louder than our words.
Let’s start eating healthier as a family, device-free, and connecting more with each other at the dinner table.
Start showing our kids the importance of movement, exercise and nature. They’ll mimic what they see the adults in their lives doing.
As we move into 2026, let’s keep our children at the forefront of our thoughts. Let them serve as the motivation we need to be the best version of ourselves.

01/05/2026

Routines are important - they provide structure and are the cornerstone of forming new habits. Sundays are my reset for the week, and power hot yoga flow was the perfect start for today.
A typical Sunday:
Exercise 🧘🏽‍♀️
Meal prep 🥘
Wellness 🧖🏽‍♀️
…and early to bed😴
My weeks are busy, so I meal prep on the weekends. This way we always have healthy meals during the week. I’m especially focused on what I eat at work. Eating clean allows me to stay focused and energized through the day. Stress can trigger hormonal shifts and drive poor food choices, so I like to be prepared.
What are some routines you’re hoping to build in 2026?

08/20/2025

Back in the studio with . Join us this month as we talk about back to school tips and discuss everything from vaccines to biometric devices to mammograms.
Let us know if there’s topics you’d like to see in the future😊

04/14/2025

Menopause is finally having its moment. As women, our symptoms have been minimized and brushed aside for too long. Now is the time to have real conversations about symptoms and solutions.
Hormone Replacement Therapy (HRT) can be an option for many women but it deserves an individualized approach to see if it’s the right choice.
Many practitioners are offering off label alternatives that could do more harm than good. Wouldn’t you rather speak with someone who is knowledgeable about the nuances? One size does not fit all. You need to be armed with the facts so you can sort through the noise.
Interested in talking more? Looking for a speaker for your next women’s wellness event? Message me or head to my website.

02/21/2025

I had the opportunity to speak last night as part of their monthly Women’s Wellness series. We talked about everything from hormones to health span, how to bio optimize for longevity, and take charge of your own health. My favorite type of audience - intelligent, motivated women invested in their own health.
Looking for a speaker for your next women’s event or retreat? I have a lot more ideas and thoughts.

01/17/2025

New year, new goals. Want different results? You have to do *new* things.
Push your limits, do something hard-er.
Stay consistent
Stay focused
For me, this year, the focus will be on continued strength building and improving total body movement and agility. The areas we lose as we age. Of course, continued cardio and yoga, but focus on muscle growth and maintenance, and trying new things. It’s easy to get stuck in a rut and do the same gym routines day after day. Your muscles need diversity. Enjoying the mix of protocols and moving my body in new ways. Pick what works work for you, but make sure to diversify your workouts.

01/07/2025

It’s a new year!! New topics and new information, but same focus : YOU
🤎Let’s all live better in 2025🤎

12/23/2024

I’m so excited to be featured in the January Health and Wellness issue of . I love sharing my thoughts on hormones, health, and how to bio-optimize for longevity. Aging doesn’t have to mean illness and disease. In fact, it can be a time for increased energy and vitality if you incorporate habits that can impact your healthspan.

10/27/2024

This article really resonated with me. Especially this line:

“Women, more so than men, tend, somewhere along the way, to have sacrificed or relegated a personal ambition to serve the interest of others. Whether it’s in order to support parents, partners, or children, there’s an accumulation of dreams paused or even emotions repressed.”

So much this.
I’d add that we also sacrifice our physical and mental health.
Take opportunities to reconnect with yourself again. Whether you’re out hiking or doing a yoga class. Continue to challenge yourself, be curious, and maybe even do things that push your limits a bit.
Remember, not all who wander are lost. And it just may be the secret to staying young✨
Music : Tinariwen (from Mali). This song takes me back to a road trip through the Atlas Mountains into the Erg Chigaga desert in Morocco..

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Middleton, WI
53562

Website

http://Www.wellnesswithdrshah.com/

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