Extend Podcast with Darshan Shah, MD (Darshan Shah, MD)
Explore every episode of Extend Podcast with Darshan Shah, MD
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 08 May 2025 | 60. Cholesterol Myths You Still Believe (And What to Track Instead) | 00:21:40 | |
In this episode of Extend, we’re rethinking everything you’ve been told about cholesterol. I’ll break down why ApoB is the single most important number to track when it comes to cardiovascular disease, and how it gives a much clearer view of your real risk. You’ll learn how plaque forms, why inflammation and metabolic dysfunction matter just as much as cholesterol, and how to approach your heart health with precision. I'll also cover how to lower ApoB naturally, when medication might make sense, and how advanced scans like CLEARLY can help guide your strategy.
I Also Discuss:
Thank you for our Sponsors:
Learn more about Dr. Shah: Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 20 Mar 2025 | 45. The 10 Biggest Killers in the U.S.—And the Science of Stopping Them | 00:15:20 | |
We often hear about the latest treatments for chronic disease, but what if you could prevent these conditions before they even begin? The truth is, most of the top 10 causes of death are entirely preventable, yet our healthcare system focuses on treating disease rather than stopping it in its tracks. In today’s episode of Extend, I’m breaking down the science of preventative medicine, and how you can take control of your health before disease takes control of you. Most chronic diseases don’t happen overnight; they develop over years of silent damage. But by understanding early warning signs and risk factors, you can intervene before these conditions ever take hold. We’ll explore how cardiovascular disease is the common denominator behind multiple causes of death, including heart disease, stroke, and kidney failure. You’ll learn why metabolic dysfunction plays a hidden role in everything from diabetes to Alzheimer’s. Plus, we’ll discuss why early cancer detection is the #1 factor in survival rates, and how improving your immune health can make all the difference. And beyond chronic disease, I’ll dive into something most doctors never talk about… accidental injuries. Falls, car accidents, and drug overdoses are responsible for thousands of preventable deaths each year, but small lifestyle adjustments can dramatically reduce your risk. If you’re serious about living longer and better, this episode is a must-listen. Prevention is the key to longevity, let’s dive in! I also discuss:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 11 Mar 2025 | 42. Colleen Cutcliffe: Why Your Gut Holds the Key to Metabolic Health (And How to Fix It) | 01:34:09 | |
Have you ever wondered why gut health is at the root of everything, from metabolism and cravings to immunity and even mental clarity? Why do some people struggle with weight gain, energy crashes, and digestive issues despite eating well? And could the rise of GLP-1 medications like Ozempic be a sign that we’ve been ignoring a natural solution all along? In today’s episode of Extend, I’m joined by Colleen Cutcliffe, a microbiome scientist and co-founder of Pendulum, a company leading the way in gut health research. She’s here to break down why your microbiome isn’t just about digestion, it plays a critical role in weight regulation, blood sugar balance, and even hormone production. We’ll explore how your gut bacteria influence GLP-1, the hormone behind popular weight loss drugs, and why restoring your microbiome may be the key to naturally optimizing metabolism, reducing cravings, and improving long-term health. If you’ve ever dealt with stubborn weight, gut issues, or unexplained fatigue, this episode will give you science-backed strategies to rebuild your gut health, support natural GLP-1 production, and take control of your metabolism, without relying on injections. Colleen Cutcliffe, PhD, is a biochemist and microbiome researcher with over 20 years of experience in biotechnology and life sciences. She is the CEO and co-founder of Pendulum, a company pioneering next-generation probiotics to optimize metabolic and gut health. We Also Discuss: (00:00) What Is the Microbiome & Why It Matters (14:40) How Your Skin & Oral Microbiome Affect Overall Health (33:48) The Gut-GLP-1 Connection: How Your Microbiome Regulates Metabolism (44:24) How Menopause Transforms Your Gut Microbiome (51:05) The Gut-Brain Connection: How Your Microbiome Produces Neurotransmitters (01:03:51) How to Improve Your Gut Health With Diet & Testing (01:14:32) The Future of Microbiome Science: Supplements & Targeted Probiotics
Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Colleen Cutcliffe:
Website: https://pendulumlife.com/ Instagram: https://www.instagram.com/drcolleencutcliffe/
Thank You to Our Sponsors:
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| 03 Jun 2025 | 67. Chris Mirabile: How to Reverse Your Biological Age (and Why Your Doctor Isn’t Talking About It) | 01:48:13 | |
What if your real age isn’t on your driver’s license—but buried in your biology? In this episode of Extend, I’m joined by Chris Mirabile, founder of NOVOS and one of the few people actually slowing down his pace of aging. We break down why the average person is aging faster than they realize, and how mainstream medicine is decades behind when it comes to prevention. We get into the 12 hallmarks of aging, why free radicals aren’t your enemy, how biological clocks really work, and the lifestyle and supplement strategies that are scientifically shown to make you younger from the inside out. Chris Mirabile is the founder and CEO of NOVOS, a longevity biotech company backed by leading researchers and data. After surviving a brain tumor at age 16, he became obsessed with the science of living better, longer. Let’s dive in. We Also Discuss:
Thank You to Our Sponsors:
Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Chris Mirabile
Website: https://slowmyage.com/
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| 25 Mar 2025 | 47. Dr. Vonda Wright: Future-Proof Your Bones—Why Strength Training is Non-Negotiable | 01:32:06 | |
Bone health is often overlooked until a fracture happens—but by then, the damage has already been done. What most people don’t realize is that bones are not just structural; they play a critical role in metabolism, hormone regulation, and long-term vitality. In fact, emerging research shows that osteoporosis and bone loss start much earlier than expected, even in people in their 30s and 40s. So how can you build and maintain strong bones that support your health for a lifetime? In this episode, we uncover the hidden endocrine role of bones, how they influence everything from testosterone to brain function, and why strength training is essential—not just for muscle, but for bone density and metabolic health. We also explore the early warning signs of osteoporosis (including in young adults), the overlooked lifestyle factors that accelerate bone loss, and the latest breakthroughs in hormone therapy for skeletal strength. To guide us through the science, I’m joined by Dr. Vonda Wright, an orthopedic surgeon, author, and longevity expert specializing in musculoskeletal health. With decades of experience treating elite athletes, weekend warriors, and aging populations, Dr. Wright is redefining how we think about movement, mobility, and skeletal longevity. If you want to future-proof your bones, prevent fractures, and stay strong well into old age, this episode is packed with insights you won’t want to miss. We Also Discuss: (00:00) Doctors Discuss Health, Longevity, and Teaching (09:28) Revolutionizing Healthcare and Education (16:25) The Astonishing Role of Bones (31:06) Functional Movement and Mobility Training (44:05) Optimizing Bone Health Through the Lifespan (58:15) Optimizing Health Through Science and Hormones (01:12:11) Measuring Senescent Cells and Longevity (01:26:30) Anticipation for Upcoming Book Launch
Thank You to Our Sponsors:
Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Vonda Wright
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| 26 Dec 2024 | 19. The Supplement Myths You Need to Stop Believing | 00:11:21 | |
Have you ever felt overwhelmed by the endless options in the supplement aisle? In this episode of Extend, I take a closer look at why so many people struggle to make sense of supplementation—and what you can do to make smarter, science-backed decisions. From the declining nutrient density in modern diets to the role of supplements in addressing deficiencies and optimizing health, I’m breaking it all down. I also reveal the foundational supplements everyone should consider (like Vitamin D, Omega-3s, and Magnesium), the cutting-edge advancements in supplementation, and why personalized protocols are the future of health optimization. If you’re ready to cut through the confusion and build a supplement routine that truly works for you, this episode is packed with actionable insights you don’t want to miss. Tune in to discover how supplements can bridge the gap between where you are and where you want to be.
We Also Discuss:
(00:38) Introduction: The bell-shaped curve of supplementation (02:33) Why modern diets fall short in essential nutrients (03:59) Foundational supplements everyone should consider (06:46) Advanced supplements for cognitive and metabolic health (11:18) Quality control: How to choose safe, effective supplements
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ Thank You to Our Sponsor: IFIT: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to https://www.ifit.com/ | |||
| 29 Mar 2025 | 48. Rajeev Kapur: AI & Healthcare—The Revolution No One Is Ready For | 00:37:26 | |
In today’s episode, I sat down with Rajeev Kapur, an AI expert and author of AI Made Simple, to explore the rapidly evolving role of AI in medicine. We dive into how AI is enhancing diagnostics, optimizing treatment plans, and helping patients take control of their own health data. We also break down common fears and misconceptions—will AI replace doctors? Can we trust AI-powered medical advice? How can everyday people use AI tools to improve their health outcomes? Rajeev Kapur is a leading voice in AI education and its applications in healthcare. As an author, speaker, and technology strategist, he specializes in making AI accessible and practical for both professionals and the general public. His work focuses on bridging the gap between cutting-edge technology and real-world healthcare solutions. Whether you're a healthcare professional curious about AI’s future or someone looking for ways to use AI to optimize your own health, this episode is packed with essential insights. We Also Discuss:
Thank You To Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Rajeev Kapur
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| 28 Jan 2025 | 27. Dr. Mindy Pelz: The Metabolic Reset Every Woman Needs | 01:33:54 | |
Title: Dr. Mindy Pelz: The Metabolic Reset Every Woman Needs Your hormones deserve better care—and you do too. So many women feel stuck when it comes to their health—frustrated by unexplained weight gain, unpredictable mood swings, and low energy that no diet or workout seems to fix. The truth is, our healthcare system was built around research that overlooked the female body’s complexity. But the great news? There’s a way to support your body that works with your biology, not against it. In today’s episode of Extend, I’m diving into how you can break free from metabolic imbalances and reclaim your energy with the right strategies for fasting, nutrition, and movement. You’ll learn why women experience hormonal chaos during perimenopause and menopause—and how understanding your body’s natural rhythm can make all the difference. I’ll also uncover the truth about hidden disruptors in your food and environment, like obesogens and toxins, and how they affect your ability to lose weight and stay healthy. Plus, I’ll share game-changing insights on building strength, improving bone health, and balancing your hormones through strategic lifestyle changes. Joining me is Dr. Mindy Pelz, a pioneer in women’s health and the bestselling author of Eat Like a Girl. Dr. Mindy’s groundbreaking work has empowered thousands of women to embrace fasting, rethink their nutrition, and overcome hormonal imbalances. As the host of The Resetter Podcast, she’s built a global community dedicated to helping women live vibrant, resilient lives. This conversation will open your eyes to what’s possible when you tune into your body’s innate intelligence—you won’t want to miss it! We Also Discuss: (00:00) Women's Health Disparities in Medicine
Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/ IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to https://www.ifit.com/ NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit https://vitaboom.com/
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Mindy Pelz
Website: https://drmindypelz.com/ Instagram: https://www.instagram.com/dr.mindypelz | |||
| 18 Feb 2025 | 33. Kelly and Juliet Starrett: Want to Age Strong? Start With This Mobility Routine | 02:17:18 | |
Most of us think hitting the gym a few times a week is enough—but what about the other 23 hours of your day? Your daily habits could be silently limiting your mobility and longevity without you even realizing it. In this episode of Extend, I sit down with Kelly and Juliet Starrett, bestselling authors of Built to Move and pioneers in the world of mobility and movement. We break down why small, everyday actions—like how you stand, sit, and breathe—are more important for your health than chasing big fitness milestones. You’ll learn why mobility is a critical biomarker of longevity, how walking is your ultimate low-tech health hack, and why simple assessments (like the sit-and-rise test) can reveal more about your future health than you might think. The Starretts also share actionable tips to counteract “tech neck,” build joint resilience, and integrate mobility work into your daily life without it feeling like a chore. Kelly and Juliet Starrett are the co-founders of The Ready State and are globally recognized for their work in improving human performance and movement. Their latest book, Built to Move, is a guide to sustainable fitness and pain-free living—no matter your age or fitness level. If you’re ready to rethink what it means to stay active and build a body that thrives for decades, this episode is for you. We Also Discuss: (00:02) The Importance of Mobility and Movement (12:19) Reviving Movement Through Playful Context (27:27) Transforming Movement Culture in Education (38:15) The Importance of Walking for Health (01:00:22) Understanding Movement Deficits and Solutions (01:21:51) The Importance of Breathing Mechanics (01:34:00) Creating a Daily Mobility Routine (01:48:18) Incorporating Balance and Rest for Health
Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Kelly and Juliet Starrett :
Website: https://thereadystate.com/ Instagram: https://www.instagram.com/julietstarrett/?hl=en Instagram: https://www.instagram.com/thereadystate/?hl=en
Thank You to Our Sponsors:
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| 29 Apr 2025 | 57. Shawn Wells: Shocking Truth About Supplements: Most Are Useless | 01:42:42 | |
What if the reason your supplements aren’t working has nothing to do with your body—and everything to do with what’s in the bottle? In this episode of Extend, I’m joined by biochemist and ingredient formulator Shawn Wells, a leading voice in evidence-based supplementation and mitochondrial health. Together, we uncover why so many products fail to deliver results, how to build a smarter, personalized stack, and what most people get completely wrong about vitamins, probiotics, and biohacking. We get into the dangers of proprietary blends, why over 80% of supplements on Amazon may be underdosed or inactive, and what blood tests and wearables really reveal about your health. Shawn also shares his foundational stack—from GLP-1 agonists to mitochondrial protectors—and explains why dosing and timing matter more than you think. If you’re relying on guesswork when it comes to supplements, this episode will change your approach for good.
We Also Discuss:
Thank You to Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Shawn Wells
Website: www.shawnwells.com YouTube: Shawn Wells
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| 13 May 2025 | 61. Dr. Aly Cohen: The #1 Detox Mistake You’re Probably Making (and What Actually Works) | 01:39:51 | |
What if the hidden toxins in your everyday life are secretly sabotaging your health, hormones, and longevity? Most people underestimate how deeply their health is impacted by toxins—and conventional medicine isn’t addressing the root of the issue. In this episode of Extend, I'm joined by Dr. Aly Cohen, renowned integrative rheumatologist, environmental health expert, and author of the upcoming book, Detoxify. We uncover the shocking truth about the tens of thousands of unregulated chemicals lurking in your home, food, water, and even your skincare products—and reveal why detox isn’t about trendy cleanses, but smarter daily choices. We dive into why microplastics have infiltrated every part of your body (including your brain), how seemingly innocent products are disrupting your hormones, metabolism, and immune system, and what practical steps you can immediately take to dramatically reduce your toxic exposure. Dr. Cohen shares eye-opening facts on why your tap water is more polluted than you think, why household dust is toxic waste in disguise, and how simple nutritional strategies can powerfully protect you from environmental harm. We Also Discuss:
Thank You to Our Sponsors:
Learn more about Dr. Shah:
Learn more about Dr. Aly Cohen:
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| 31 Dec 2024 | 20. Dr. Rangan Chatterjee: Burnout Is Rewiring Your Brain—Here’s How to Take Back Control | 02:35:17 | |
Are you stuck in a relentless cycle of stress that’s draining your energy and joy? Burnout isn’t just about feeling tired—it’s a chronic state that rewires your body and mind, often without you realizing it. In this episode of Extend, I sit down with Dr. Rangan Chatterjee, a trailblazer in functional medicine and best-selling author, to explore how modern life has hijacked our stress response systems. Together, we unpack why today’s constant pressures—from overflowing inboxes to endless social media scrolling—are leaving so many of us overwhelmed and disconnected from our true selves. We dive into Dr. Chatterjee powerful strategies for addressing burnout, including the surprising benefits of micro-habits like a 5-minute workout or a tea ritual. We also discuss the profound impact of aligning your daily actions with your core values and how these practices can transform your well-being. Dr. Rangan Chatterjee is a globally recognized pioneer in functional medicine, the author of six best-selling books, including Make Change Last, and the host of the widely celebrated Feel Better, Live More podcast, which has over 250 million downloads. With over two decades of clinical experience, he has empowered millions to take control of their health through practical, sustainable lifestyle changes.
We Also Discuss: (00:02) Functional Medicine Foundations
Thank You to Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Rangan Chatterjee:
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| 16 Jan 2025 | 24. The Real Reason Your Fitness Goals Fail (And How to Fix It for Good) | 00:19:07 | |
In this solo episode of Extend, I’m breaking down the science behind sustainable fitness progress and goal-setting so you can finally make those health resolutions stick. From understanding your baseline fitness level with key assessments to the power of setting small, realistic goals, I’m guiding you step-by-step through the tools that build long-term consistency. We’ll talk about everything from DEXA scans for precise body composition analysis to why grip strength and lower body power are vital indicators of longevity. I also share actionable strategies to keep you motivated, avoid plateaus, and make progress checks work for you—not against you. Whether you're starting fresh or trying to push past a plateau, you’ll walk away with a personalized blueprint for success. Ready to upgrade your fitness journey? Tune in for proven insights you can start applying today!
I Also Discuss:
(00:06) Testing Fitness Progress and Goals
(03:50) Measuring and Improving Physical Fitness
(10:17) Comprehensive Strength and Fitness Testing
(22:00) Motivating Fitness Testing and Goal Setting
Resources mentioned: PDF - Strength, Mobility, and Cardiorespiratory Fitness Assessment
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 07 Jan 2025 | 21. Dr. Jay Shah: The Deadly Effects of Hypertension You’re Not Aware Of | 01:30:14 | |
Do you know the #1 preventable cause of death worldwide? It’s high blood pressure—a condition that half of the population doesn’t even know they have. Mismanaged and misunderstood, this "silent killer" leads to heart attacks, strokes, kidney failure, and dementia. Yet, most people rely on outdated tools like cuffs that deliver inconsistent readings or aren’t used correctly at all. In this episode of Extend, I sit down with Dr. Jay Shah, a cardiologist and blood pressure expert to tackle the barriers holding us back from controlling hypertension effectively. Together, we explore how innovative tools are not just changing how we measure blood pressure, but how we approach prevention, treatment, and even early detection. We also talk about topics like metabolic syndrome, the connection between stress and hypertension, and how small lifestyle changes can yield big results. Dr. Jay Shah is a practicing cardiologist with over 15 years of experience, including tenure at the Mayo Clinic and Mass General. Now the Chief Medical Officer at Aktiia, he is leading the charge in developing wearable health technologies that aim to transform global blood pressure management. We Also Discuss: (00:00) Health Presentation at Harvard Business School (18:14) Understanding Metabolic Syndrome and Its Connection to Blood Pressure (32:52) Lifestyle Factors and Their Impact on Hypertension (40:40) Stress, Sleep, and Their Role in Blood Pressure Management (48:51) Identification and Management of Resistant Hypertension (01:00:15) Strategic Use of Blood Pressure Medications (01:06:16) The Evolution of Continuous Blood Pressure Monitoring Technology (01:12:28) Future Innovations in Blood Pressure Monitoring and Predictive Health
Thank You to Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Jay Shah:
Website: https://aktiia.com
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| 12 Nov 2024 | 6. Jay Shetty: Top 3 Mistakes People Make with Mental Health, Expert Tips to Balance Stress + more | 01:36:22 | |
Are you struggling to find balance in your mental and spiritual well-being? Do you want to feel more grounded, less stressed, and truly connected to your roots?
In this episode of Extend with Dr. Shah, my guest, Jay Shetty shares his journey from monastic life to becoming a global digital creator. We dive deep into the world of meditation, mindset, and stress management, providing practical strategies to cultivate psychological health. Jay reminds us that true happiness comes from within and emphasizes the importance of staying grounded in our values.
We also explore the complex dynamics of vulnerability and trust in relationships, comparing it to trying a new supplement. Together, we discuss how vulnerability leads to deeper connections and the power of seeking professional guidance like life coaches or therapists + so much more.
Jay Shetty is a global bestselling author, award-winning podcast host of On Purpose, Chief Purpose Officer of Calm, and purpose-driven entrepreneur, who has made an indelible impact on hearts and minds worldwide. With an astounding following of over 50 million across social media platforms, Jay Shetty possesses a talent for making purpose and ancient wisdom not only relatable but also practical and easily accessible. His journey of transformation and inspiration has touched the lives of millions across the globe.
We also discuss: (00:00) Mental Health and Wellness Discussion (10:44) Building Trust and Vulnerability in Relationships (17:56) Importance of Self-Assessment for Wellbeing (25:17) Importance of Finding Third Space (36:23) The Power of Surroundings on Stress (42:16) Reconnecting With Nature and Analog Living (49:16) Embracing Nature and Meditation for Wellness (56:33) Understanding Meditation Techniques and Benefits (01:07:28) Digital and Physical Community Dynamics (01:18:49) The Ethics of Technology and Character (01:22:00) Journey to Discovering Purpose and Confidence (01:31:31) Embracing Flexibility and Spiritual Growth (01:41:01) The Power of Healing and Growth
To learn more about Dr. Darshan Shah: Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
To learn more about Jay Shetty: | |||
| 20 May 2025 | 63. Charles Brenner: NAD, Energy, and Longevity: The Secret Nobody Told You About | 01:11:56 | |
What if the reason you're tired, inflamed, or not recovering the way you used to has nothing to do with aging, and everything to do with your NAD system being under attack? In this episode of Extend, I’m joined by Dr. Charles Brenner, the scientist who discovered nicotinamide riboside (NR) and one of the leading experts on NAD metabolism. We unpack why NAD is so critical for energy, repair, and resilience, and why simply “taking NAD” isn’t the solution most people think it is. We also break down the key lifestyle factors quietly draining your NAD levels, the real difference between NMN, NR, niacin, and IV NAD, and why NR may be the safest and most effective way to support your body’s natural repair systems. Dr. Brenner also shares the science behind NAD’s role in inflammation, immunity, and recovery, and why placebo-controlled research is the missing piece in so many longevity conversations. Dr. Charles Brenner is the Alfred E. Mann Family Foundation Chair in Diabetes and Cancer Metabolism at City of Hope and a leading authority on NAD metabolism. His work bridges fundamental science with real-world application. We Also Discuss:
TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Charles Brenner: Website: brennerlab.net | |||
| 08 Mar 2025 | 41. Ella Davar: The Nutrition Lies That Are Keeping You Sick (Do This Instead) | 00:37:43 | |
What if everything you’ve been told about nutrition is only half the story? It’s not just about avoiding carbs, counting macros, or following the latest health trend—it’s about how food impacts your metabolism, gut, and long-term health on a deeper level. The problem? Most people are stuck in a cycle of restrictive diets, misinformation, and ultra-processed foods that silently sabotage their well-being. In this episode, I sit down with registered dietitian and longevity expert Ella Davar to break down the science of personalized nutrition. We’ll explore why gut health is the foundation of everything from digestion to mental clarity, how glucose monitoring can help you optimize your diet, and why ultra-processed foods are doing more damage than you realize. Ella shares her journey from Wall Street to wellness and reveals how a bio-individual, data-driven approach to food can help you feel better, think clearer, and age stronger. Ella Davar is a registered dietitian, gut health expert, and longevity advocate specializing in personalized nutrition. She is also the author of The Guide to a Euterian Diet and the founder of The Gut-Brain Method, a program designed to help people harness the power of food to improve cognitive function, energy levels, and longevity. If you’re ready to improve your energy, digestion, and overall health, this episode is for you. Let’s get started. We Also Discuss: (00:38) The Problem with Modern Dieting & Why Most People Struggle (04:18) Why Food Is Medicine & How It Transforms Your Health (09:48) Gut Health 101: The Key to Energy, Mood & Metabolism (16:27) How to Use CGM & Stool Testing for Personalized Nutrition (22:13) The Truth About Ultra-Processed Foods & Their Impact on Health (29:02) Bio-Individuality: Why There’s No One-Size-Fits-All Diet
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Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn More about Ella Davar: Website: https://www.gutbrainmethod. Instagram: https://www.instagram.com/ella.davar/
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| 21 Oct 2024 | Welcome to EXTEND with Darshan Shah, MD | 00:02:30 | |
Extend with Darshan Shah, MD is a podcast dedicated to cutting-edge science, research, tools, and protocols designed to help you extend your healthspan. Starting my medical journey at 16 and becoming one of the youngest doctors in the country, studying and training at the Mayo Clinic, Harvard Business School, Singularity University and other prestigious institutions, becoming a board-certified surgeon and accumulating over two decades of practice, I have discovered that a mere 20% of health knowledge yields 80% of the results. That's why this podcast is all about cutting through the noise on how to turn back the aging clock. I interview world-renowned medical practitioners, doctors, experts, and thought leaders, offering you a step-by-step guide and actionable advice to proactively avoid disease and optimize your health. Plus, I share weekly solo episodes giving you quick, digestible protocols for successfully extending your healthspan. Find more from Dr. Shah: Instagram: www.instagram.com/darshanshahmd Website: drshah.com Thank you to our sponosor: Next Health Next Health is the top health optimization and longevity center – giving you access to the latest in medicine & aesthetics for a healthier, longer life. Reserve your complimentary private consult with one of our experts: www.next-health.com | |||
| 25 Feb 2025 | 36. Vishen Lakhiani: THIS is Why Most Wellness Routines Are Failing You… | 01:05:41 | |
Do you ever feel like your wellness journey is missing something? We often focus on physical health—what we eat, how we exercise—but overlook the powerful role our mind plays in driving true transformation. From reducing stress to optimizing focus, your thoughts and beliefs shape every aspect of your well-being. The key to lasting change may be closer than you think: it starts in your mind… What if you could reverse your biological age just by changing your mindset? In this episode, Vishen Lakhiani joins me for a powerful conversation about the mind-body connection. We break down how practices like meditation, breathwork, and visualization can unlock your full potential. You’ll learn how these tools improve everything from sleep to energy levels and even cellular health, helping you stay vibrant and strong for years to come. We also discuss the groundbreaking work in personal transformation, including the science behind intuition, the six-phase meditation, and how hyper-personalized wellness is changing the game. Vishen Lakhiani is a bestselling author, founder of Mindvalley, and a pioneer in personal transformation and wellness. With a mission to elevate human potential, he’s revolutionized how millions approach meditation, intuition, and longevity practices. His latest innovations combine science and spirituality to create accessible, life-changing tools for everyone. This episode will inspire you to rethink your approach to health—and show you how to use your mind to future-proof your body. Don’t miss this! We Also Discuss: (00:02) Personal Development and Wellness Discussion (12:10) Exploring the Power of Intuition (22:06) The Power of Mind-Body Healing (26:27) The Power of Meditation and Mindfulness (39:45) The Code of the Extraordinary Mind (48:09) Personalized Health and Wellness Practices (53:31) Mindfulness, Meditation, Fitness, and Supplementation (58:48) Mastering the Mind for Brain Health
Thank You to Our Sponsors:
Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Vishen Lakhiani Website: https://www.mindvalley.com/ | |||
| 14 Jan 2025 | 23. Louisa Nicola: The Simple Habits That Will Rejuvenate Your Brain | 01:30:35 | |
Your brain is your most powerful asset—so why do so many of us let it decline without a fight? Cognitive decline, brain fog, and even Alzheimer’s don’t just “happen.” They’re the result of decades of small decisions, stress, and overlooked habits. The good news? You have the ability to take control. In this episode of Extend, I sit down with Louisa Nicola, neurophysiologist and human performance coach, to uncover the science behind optimal brain health and the simple habits that can keep your mind sharp and resilient. We talk about the role of exercise (and why your muscles are key to brain health), how sleep works like a "cleaning system" for your brain, and why inflammation is the root of so many cognitive issues. Louisa Nicola is a neurophysiologist and founder of NeuroAthletics, specializing in brain optimization and cognitive performance. With a background as an elite triathlete, she focuses on using exercise and science-backed protocols to prevent neurodegenerative diseases. Louisa works with top executives, athletes, and high achievers worldwide. We Also Discuss: (00:00) Neurophysiology and the Foundations of Brain Health (22:11) The Role of Nutrition in Brain Optimization (34:05) How Aerobic and Resistance Training Transform Brain Function (50:01) Deep Sleep: The Brain's Most Powerful Recovery Tool (56:59) Understanding Alzheimer’s Disease and How to Prevent It Resources mentioned: Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/ IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to https://www.ifit.com/ NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit https://vitaboom.com/ Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Louisa Nicola:
Instagram: https://www.instagram.com/louisanicola_ | |||
| 27 May 2025 | 65. Dr. Austin Perlmutter: Why You’re Addicted to Bad Habits (And How to Reverse It) | 01:55:17 | |
What if the reason you can’t focus, feel chronically overwhelmed, or keep slipping into the same unhealthy habits… isn’t a discipline problem, it's your brain’s biology working against you? In this episode of Extend, I'm joined by Dr. Austin Perlmutter, board-certified internal medicine physician and neuroscientist, to explore how inflammation hijacks your brain’s decision-making and what you can do to take back control. We dig into why modern life wires your brain for reactivity over intention, the shocking impact of neuroinflammation on mood and behavior, and how daily habits are either fueling the fire or calming the system. You’ll learn practical tools to reduce brain-body inflammation, support cognitive clarity, and make better choices even under stress. Dr. Austin Perlmutter, MD is a board-certified internal medicine physician, neuroscientist, and New York Times bestselling author. Let's dive in!
We Also Discuss:
Thank You to Our Sponsors:
TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Austin Perlmutter:
Website: https://www.austinperlmutter.com/ Lichen air: Get 10% off at https://lichen-air.myshopify.
Sources: Effects of different physical activities on brain-derived neurotrophic factor Dr. Austin's research on Tartary Buckwheat: www.bigboldhealth.com
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| 31 Oct 2024 | 3. Becoming the Boss of Your Biology | 00:15:51 | |
Are you ready to take control of your health like never before? In a world where healthcare often feels reactive, what if you could become the CEO of your own well-being? In this episode of Extend by Dr. Shah, we’re diving into the concept of proactive, personalized health management—an approach that puts you in the driver’s seat.
We explore how your genes, lifestyle, and environment all play a role in your biological destiny. You'll learn how to build a health-focused team and identify key performance indicators for your body, just like a CEO would for a company. From tracking your sleep and stress levels to using wearable devices, at-home tests, and so much more.
RESOURCES MENTIONED: I also discuss:
(00:19) - Taking Control of Your Health (05:06) - How to be the CEO of Your Health (06:50) - Empowering Yourself Through Personalized Health (09:17) - Benefits of Wearable Health Devices (15:06) - Supporting Proper Healthcare Decisions
To learn more about Dr. Darshan Shah: Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 10 Apr 2025 | 52. Dr. Greg Kelly: Stop Wasting Money on Supplements! Here’s What Actually Works… | 00:47:53 | |
With shelves full of flashy promises, it’s time to cut through the noise. In this episode, Dr. Shah and Dr. Greg Kelly explore what science actually says about supplements—and what your body truly needs to perform at its best.
You’ll learn how nootropics, adaptogens, and probiotics influence brain health, stress resilience, and longevity. Backed by clinical research, Dr. Kelly unpacks the key mechanisms behind compounds that support cognitive performance, neuroplasticity, and the gut-brain connection—revealing how your microbiome plays a central role in mood, immunity, and energy regulation.
Whether you're aiming for sharper focus, better digestion, or long-term health, this episode delivers a practical roadmap to optimize your supplement strategy—minus the hype.
We Also Discuss:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Greg Kelly | |||
| 17 Apr 2025 | 54. What If High Blood Pressure Is Slowly Killing You? | 00:14:50 | |
In today’s episode of Extend, we’re tackling a crucial health issue: high blood pressure. Often called the "silent killer," high blood pressure increases your risk for heart attacks, strokes, kidney disease, and more. But what if you could prevent these risks before they escalate? I’ll break down why measuring your blood pressure at home is far more effective than relying on a single doctor’s visit. You’ll also learn about the SPRINT trial and why keeping your blood pressure at 120/70 can significantly improve long-term health. We’ll explore practical steps to manage high blood pressure, including improving your sleep, reducing stress, optimizing metabolic health, and incorporating strength training. Plus, I’ll discuss how new medications and emerging technologies like continuous blood pressure monitoring are transforming care. This episode is all about prevention and early intervention—two key elements to living a longer, healthier life. If you’ve been ignoring your blood pressure, now’s the time to take control. Tune in! I Also Discuss:
Thank you for our Sponsors:
Sources:
SPRINT Study
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 06 Feb 2025 | 29. The #1 Sign You’re Aging Faster Than You Should | 00:15:23 | |
What’s the point of living longer if you’re stiff, in pain, or struggling to stay independent? Mobility isn’t just about stretching, it’s about keeping your joints fluid, your muscles strong, and your balance sharp so you can move with ease at any age. In today’s episode of Extend, I’m breaking down why mobility is the most overlooked pillar of longevity and how you can start improving yours right now. We’ll cover why mobility declines with age (and how to stop it), the five simple at-home tests that reveal how well your body moves, and how sitting too much is silently wrecking your joints and metabolism. I’ll also explain why exercise snacks, quick bursts of movement, can make a huge difference, and why traditional workouts aren’t enough if you want to stay agile for life. Plus, I’ll share my personal mobility routine, including the one-minute test I do every morning and the simple habit—yes, even brushing your teeth—that can help prevent falls, injuries, and stiffness as you age. Your mobility is 100% trainable, and it’s never too late to start. Tune in now and learn how to future-proof your movement for decades to come! I also discuss: (00:21) - Why Mobility Is the Missing Piece in Longevity (05:44) - 5 Simple Tests to Measure Your Mobility (10:36) - How Sitting Too Much Wrecks Your Joints & Balance (16:16) - The Key to Maintaining Mobility for Life Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 08 Apr 2025 | 51. Dr. Navaz Habib: Your Nervous System is Under Attack—Here’s How to Fix It | 01:34:39 | |
Inflammation drives nearly every chronic disease, yet most people overlook a key player in regulating it: the vagus nerve. This critical nerve connects brain to body, controlling digestion, heart rate, immunity, and recovery. But chronic stress shuts it down, leading to poor vagal tone, dysregulated inflammation, and reduced resilience. In this episode of Extend, I sit down with Dr. Navaz Habib to explore how vagus nerve activation can reduce inflammation and improve healthspan. We dive into practical strategies to improve vagal tone, from breathwork and cold exposure to high-tech biohacking tools. We also unpack how HRV (heart rate variability) can be your secret weapon for tracking nervous system health, and why it's the future of longevity science. Dr. Navaz Habib is a functional medicine practitioner, speaker, and author specializing in nervous system regulation and inflammation. His work empowers people to take control of their health by optimizing vagal tone and HRV. We Also Talk About:
Thank You to Our Sponsors:
Learn more about Dr. Shah: | |||
| 03 Dec 2024 | 12. Kayla Barnes-Lentz: Female-Specific Health Approach, Reducing Toxins from Daily Products, Aligning Routines with Menstrual Cycles, Understanding Your Genetics + More! | 01:38:19 | |
What if you could get the full potential of your health by tailoring it to your unique genetic blueprint? Ever wondered how personalized wellness could transform your approach to health and well-being? In this episode of Extend with Dr. Shah, we dive into this fascinating concept with biohacking expert Kayla Barnes Lentz, a pioneer in personalized female health.
Kayla shares her insights on the unique challenges women face, from PCOS and autoimmune conditions to endometriosis and menstrual issues, and explains why a female-specific approach is crucial. She emphasizes that foundational health practices—nutrition, stress management, sleep, and movement—are accessible to everyone and are the building blocks of long-term well-being + her best tips on how to optimize each.
Kayla is the Co-Owner of LYV The Wellness Space, one of the country’s most innovative precision medicine and biology upgrading clinics. Kayla is also the creator and host of the Longevity Optimization Podcast and co-founder of the Health Optimization Fund.
We also discuss:
(03:55) Optimal Health Through Free Actions (06:13) Toxic Burden from Daily Personal Care Products (08:56) Toxicity Levels in Therapeutic Treatment (12:24) Switching to Healthier, Affordable Products (19:11) TV Red Light Feature Illuminate Home (30:20) Carnivore Diet - Pros and Cons (34:30) Importance of Sleep Monitoring (49:03) Aligning Routines with Menstrual Cycles (48:26) Female-Specific Health Approach (56:20) Nutrition and Supplements for Women (01:04:43) Optimizing Nutrition With Technology (01:26:34) Exploring Health Gadgets and Free Alternatives (01:31:38) Maximizing Routine for Youthful Health
Thank you to our sponsors: Timeline: https://www.timeline.com/ TruNiagen: https://www.truniagen.com/ IFit: https://www.ifit.com/
To learn more about Dr. Darshan Shah: Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
To learn more about Kayla Barnes-Lentz: Instagram: https://www.instagram.com/kaylabarnes/?hl=en | |||
| 01 Mar 2025 | 38. Salim Najjar: Feeling Stressed & Tired? Your HRV Might Hold the Answer | 00:36:12 | |
What if the key to peak performance and longevity isn’t just in your workouts, diet, or sleep, but in how well your body handles stress? Optimizing your health isn’t just about the latest supplements or fitness trends, it’s about understanding your nervous system, heart rate variability (HRV), and how small daily habits shape your resilience over time. Most people try to eliminate stress, but the real goal is building the ability to recover faster and adapt better. In this episode, I sit down with Salim Najjar, an HRV expert and biohacker who took his health to the next level by learning how to regulate his nervous system. We break down why stress is a signal, not a problem, how HRV can predict when your body needs rest before you even feel it, and the most effective ways to improve recovery, sleep, and overall well-being. Salim is a biohacker, entrepreneur, and founder of Sound Beverages, a company focused on functional health drinks. After years of pushing his body with extreme training and biohacking, he discovered the missing piece: HRV as a measure of how well the body adapts to stress. Now, he teaches others how to improve their HRV, manage stress more effectively, and use data to optimize performance and longevity. If you’re looking for real, actionable strategies to train your nervous system, boost recovery, and perform at your best, this episode is for you! We Also Discuss: 00:00 - 07:45 — Why HRV Is the Most Important Health Metric 07:46 - 14:30 — The Connection Between Stress, Emotions, and HRV 14:31 - 19:00 — Science-Backed Hacks to Improve HRV 19:01 - 24:30 — The Biggest Mistakes People Make When Trying to Boost HRV 24:31 - 27:30 — Tracking HRV: The Best Wearables and Tools for Accurate Data 27:31 - 30:00 — How to Use HRV Data for Better Performance & Longevity
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn More about Salim Najjar: If you are ready to unlock your body's innate wisdom and tap into the transformative power of HRV, join Salim's mailing list for exclusive early access to his HRV Mastery program below: Instagram: @thathrvguy Website: www.thathrvguy.com
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| 26 Nov 2024 | 10. Dr. Andy Galpin: Debunking One-Size-Fits-All Approach with Fitness and Health, Importance of Muscle Building + Personalized Approach to Wellness | 02:54:26 | |
What if you could customize your health like a pro athlete? Imagine having a health and fitness routine tailored to your unique needs, just like a world-class athlete?! In this episode of Extend with Dr. Shah, we sit down with Dr. Andy Galpin, a leading expert in health and fitness technology, to explore the game-changing innovations that are transforming the industry.
Andy shares insights on how personalized wellness techniques and understanding your individual response to health interventions can take your routine to the next level. From self-experimentation to the power of personalized coaching, we dive into how modern tools are enabling a new era of individualized health and so much more!
Dr. Andy Galpin is a tenured Professor at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a Human Performance scientist with a PhD in Human Bioenergetics and over 100 peer-reviewed publications and presentations.
We also discuss:
(00:40) Precision Health and Fitness Innovations
Thank you to our sponsors: Timeline: https://www.timeline.com/ TruNiagen: https://www.truniagen.com/ IFit: https://www.ifit.com/
To learn more about Dr. Darshan Shah: Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
To learn more about Andy Galpin: Instagram: https://www.instagram.com/drandygalpin/ | |||
| 04 Feb 2025 | 28. Dr. David Perlmutter: The Gut Mistake That’s Shrinking Your Brain (And How to Avoid It) | 01:26:49 | |
How often do you reach for a sugary snack, telling yourself it’s just a small indulgence? Or justify skipping your morning walk because you’re "too busy"? Here’s the truth: your daily habits are either fueling your longevity or quietly sabotaging it. In this episode of Extend, I sit down with Dr. David Perlmutter, a neurologist and five-time New York Times bestselling author known for his groundbreaking work on brain health, inflammation, and metabolic resilience. We dig deep into the connection between blood sugar, brain aging, and chronic disease—and how small, intentional lifestyle changes can make a massive difference in your long-term vitality. You’ll learn how excess glucose can erode your cognitive function and why uric acid—a molecule most of us ignore—may be the key to unlocking better metabolic health. We also share practical tips to curb cravings, improve your sleep, and enhance your focus by rebalancing your diet and mindset. Dr. David Perlmutter is a board-certified neurologist, researcher, and advocate for lifestyle interventions that promote cognitive health and resilience. He is the author of bestselling books like Grain Brain and Drop Acid, and he continues to inspire millions with his work on the gut-brain connection.
We Also Discuss: (00:00) Connecting Through Conversation and Brain Health Foundations Thank You to Our Sponsors:
Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. David Perlmutter:
Website: https://drperlmutter.com/ Instagram: https://www.instagram.com/davidperlmutter | |||
| 19 Nov 2024 | 8. Dr. Casey Means: Impact of Metabolic Dysfunction, Actionable Tips to Optimize Metabolic Health, Key Metabolic Biomarkers and More | 01:40:50 | |
Is your metabolic health the key to unlocking overall wellness? In our latest episode, we sit down with Dr. Casey Means, a leading voice in metabolic health, to talk about how your metabolism affects everything from obesity to Alzheimer's.
Dr. Casey also dive into how our industrialized world is disrupting cellular biology and fueling chronic diseases, but she also shares hope through precision health and functional medicine. Plus, she also shared actionable tips to boost wellness, the importance of tracking key biomarkers, improving metabolic function for women in menopause, and so much more!
Dr. Casey Means is a medical doctor, writer, tech entrepreneur, aspiring regenerative gardener, and outdoor enthusiast who lives in a state of care for the miracle and mystery of existence and consciousness. Her book, Good Energy: The Surprising Connection Between Metabolism and Limitless Health is available now!
We also discuss:
(04:24) Mitochondrial Health for Overall Wellness (09:36) The Power of Walking & Movement (15:41) Accessing Ancient and Modern Wisdom (21:53) Metabolic Dysfunction and Obesity (32:45) Early Detection of Health Issues (37:58) Optimal Health and Fasting Glucose (48:26) Understanding Atherogenic Cholesterol Particles (54:21) Promoting Human and Planetary Thriving (01:02:26) Revolutionary AI Simplifies Nutrition Tracking (01:32:00) Blue Zones and Longevity Secrets
To learn more about Dr. Darshan Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
To learn more about Dr. Casey Means: Book: https://www.caseymeans.com/goodenergy Website: https://www.caseymeans.com/
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| 28 Nov 2024 | 11. Can The Damage of Ultra-Processed Foods Be Stopped? | 00:12:38 | |
We’ve all been there—grabbing a quick snack or packaged meal, trusting it to be “not that bad.” But what if I told you these ultra-processed foods are quietly undermining your health? Engineered for taste and convenience, they’re doing far more harm than you realize, contributing to fatigue, metabolic issues, and even chronic disease. If you’re serious about living longer and healthier, this is the conversation you need. In this solo episode of Extend, I break down what's behind ultra-processed foods: how they hijack your hunger signals, damage your metabolism, and disrupt critical hormones. You’ll also learn why even a small reduction in these foods can have a massive impact on your health—and how to spot them hiding in plain sight. This isn’t about perfection; it’s about progress. Join me as we talk about the changes that matter most—because taking control of what’s on your plate could literally save your life. We Also Discuss: (00:26) What Are Ultra-Processed Foods?
Thank you to our sponsor: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 07 Nov 2024 | 5. How This Underrated Thing Can Transform Your Health | 00:13:11 | |
What if the secret to transforming your health isn’t about discipline but understanding how your brain is wired? In this episode of Extend with Dr. Shah, I dive into the fascinating science of habit formation and uncover why routines like regular exercise and structured eating are the real keys to long-term health and longevity.
As a physician, I break down how habits automate your actions, helping you conserve mental energy and sustain healthy changes without relying on willpower alone. Drawing inspiration from experts like Charles Duhigg, James Clear, and Malcolm Gladwell, I explore the habit loop—cue, routine, and reward—and how to redesign your environment to reinforce positive behaviors and so much more.
I also discuss:
(00:00) - Mastering the Science of Habit Formation (05:37) - Habit Formation Techniques and Tips (12:58) - Breaking Negative Habits Strategically
To learn more about Dr. Darshan Shah: Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
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| 06 May 2025 | 59. Joel Greene: The Nutrition Secret That Reverses Fatigue and Brain Fog | 01:20:50 | |
What if the secret to better energy, fat loss, and gut health wasn’t more discipline… but a smarter strategy? Most people are hacking the wrong system—and it’s backfiring. We dive into how your microbiome controls more than just digestion, why fasting isn’t one-size-fits-all, and what your body really needs to burn fat and build lasting energy. Joel also shares cutting-edge insights on short-chain fatty acids, protein misconceptions, and how your environment is silently shaping your metabolic function.
We Also Discuss:
Thank You to Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Joel Greene:
Website: https://www.veepnutrition.com/ | |||
| 13 Feb 2025 | 31. Are You Training Harder, But Feeling Worse? | 00:11:36 | |
You hit the gym, push your limits, and stay consistent, but if you’re skipping recovery, you’re actually holding yourself back. Overtraining doesn’t just slow muscle growth; it ramps up inflammation, messes with your metabolism, and puts unnecessary stress on your heart. In today’s episode of Extend, I’m breaking down why recovery is the missing piece in your fitness routine. We’ll cover how overtraining wrecks your hormones, metabolism, and nervous system (and how to fix it), the science-backed “sweet spot” for exercise frequency that maximizes gains without burnout, seven next-level recovery strategies, like breathwork, sauna therapy, and sleep tracking, to speed up muscle repair and prevent injury, and why tracking HRV (Heart Rate Variability) and HRR (Heart Rate Recovery) can help you gauge whether you’re actually recovering or just digging yourself into a hole. If you’re constantly sore, exhausted, or stuck in a plateau, this episode is for you! I also discuss: Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 15 Feb 2025 | 32. Dr. Ed Walker: How to Control Your Hunger Naturally (Without Injections) | 00:45:59 | |
How often do you find yourself struggling with cravings, feeling like your hunger is out of control, or wondering why weight loss feels impossible? In this episode of Extend, I sit down with Dr. Ed Walker, a leading researcher in translational medicine, to break down how bitter compounds, used for centuries in traditional medicine, can help regulate hunger, control glucose levels, and support long-term weight management. Together we’ll explore the groundbreaking science behind gut hormone therapies, the connection between GLP-1 and cognitive performance, and why modern diets are disrupting our natural appetite signals. If you’re looking for sustainable, science-backed ways to improve your metabolism, curb cravings, and optimize your health, without relying on extreme diets or pharmaceuticals, this episode is for you! Dr. Ed Walker is a PhD researcher at the New Zealand Institute of Plant and Food Research, where he specializes in using plant-based compounds for chronic disease prevention. His work led to the discovery of Amarasate, a natural dietary supplement designed to enhance appetite regulation and metabolic health.
We Also Discuss:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn More about Dr. Ed Walker Website: https://www.calocurb.com/
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| 27 Feb 2025 | 37. 10 Physician-Approved Guidelines for Optimizing Your Sleep Environment | 00:10:38 | |
If you’re struggling to fall asleep, waking up in the middle of the night, or feeling groggy in the morning, the problem might not be you—it might be your sleep environment. Most people don’t realize just how much their bedroom setup impacts sleep quality. In this episode of Xtend, I’m breaking down exactly how you can optimize your space to promote deep, restorative sleep. Your bedroom should mimic the ideal sleep conditions humans evolved with—a cool, dark, and quiet environment. That's why in today's episode of Extend, I’ll be sharing 10 key changes you can make to transform your sleep environment. Your bedroom should be your sanctuary for sleep, and small changes can lead to huge benefits in energy, focus, and long-term health. Tune in as I share practical, science-backed strategies to optimize your sleep setup so you can wake up truly restored. What's Discussed:
Learn more about Dr. Shah: Instagram: https://www.instagram.com/darshanshahmd/ Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Products Mentioned: Eight Sleep Cooling Matress Pad: https://www.eightsleep.com/ The Snore Lab App: https://www.snorelab.com/ The Smart Nova Pillow: https://www.smartnora.com/ | |||
| 17 Dec 2024 | 16. JJ Virgin: The Real Reason You’re Not Building Muscle (+ What to Do Instead) | 01:44:41 | |
Ever find yourself putting in the time at the gym, only to feel like you’re barely moving the needle? Or notice that staying in shape seems to get tougher every year? In this episode, I’m thrilled to sit down with JJ Virgin. Together, we dive into why muscle matters for more than just strength, how to use high-intensity interval training to hit your fitness goals faster, and practical hacks for optimizing your protein intake—no more wasting time on ineffective routines. ➡️ If you're ready to understand how to work with your body’s natural strengths instead of fighting against it, this is the episode for you. Listen to the full episode of Extended with Dr. Shah for more insights! We Also Discuss: (00:00) Expert Insights on Fitness and Nutrition Thank You to Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ Learn more about JJ. Virgin: | |||
| 01 May 2025 | 58. Ricky Silver: What the Food Companies Don’t Want You to Know | 00:40:27 | |
What if our food system wasn’t designed for our health, but for shelf life, convenience, and corporate profit? In today’s episode of Extend, I’m joined by Ricky Silver, CEO of Daily Harvest, who brings a rare inside-the-industry view of how our food system really works, and how we can change it. We explore how government subsidies, processed foods, and industrial farming practices have led to the chronic disease crisis we’re facing today. We dig into why frozen organic produce is a nutritional powerhouse, what regenerative agriculture actually means, and how everyday consumers like you and me can help shift the food industry toward something more nourishing, for people and the planet. Whether you're someone who shops organic or you're just beginning to question what’s really in your food, this episode will empower you to make smarter choices and push for systemic change. Ricky Silver is the CEO of Daily Harvest, a company focused on making organic, plant-based meals accessible and convenient. He brings a unique perspective on the intersection of science, food, and health. Let’s get into it. We Also Discuss:
Thank You for Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Ricky Silver:
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| 21 Nov 2024 | 9. What’s Wrong with Our Food System? The Lies You’ve Been Told + Believe | 00:11:42 | |
Why does a slice of bread today barely resemble the one your grandmother baked? Our food system has transformed dramatically over the decades, turning simple ingredients into what some call "Frankenstein foods." On this week’s solo episode of the Extend podcast, I dive deep into how we got here, exposing the missteps and misinformation that have shaped today’s diet-driven epidemics of obesity, diabetes, and gut issues.
From the infamous food pyramid to the low-fat craze, I unpack how the government guidelines and industry lobbyists steered us toward a carb-heavy diet, with disastrous results for our health. You’ll gain clarity on the roles subsidies and corporate interests played in crafting our food environment—and more importantly, learn how to take back control.
I also discuss:
(00:19) Nutrition Misinformation and Health Reconstruction (06:43) The industrialization of food (09:07) 20% of the information that makes 80% of the difference (10:26) Strategies for Personalized Health Through Nutrition
And more
Thank you to our sponsor: Timeline: https://www.timeline.com/
To learn more about Dr. Darshan Shah: Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 22 May 2025 | 64. LP(a): The Massively Important, But Totally Overlooked Biomarker of Heart Attacks, Strokes, and Heart Disease | 00:18:16 | |
In this episode of Extend, we’re digging into one of the most dangerous—and most overlooked—drivers of heart disease: LP(a). You could have a clean lifestyle, normal labs, and still be at high risk for a heart attack or stroke. Why? Because LP(a) isn’t included in standard cholesterol tests—and 1 in 5 people have elevated levels without knowing it. I break down what LP(a) actually is, why it’s more inflammatory and damaging than LDL, and how it contributes to plaque, heart attacks, strokes, and valve disease. You’ll learn why lifestyle changes don’t lower it, what to do if your levels are high, and how cutting-edge RNA therapies could offer hope. I also share exactly which labs and scans to request so you’re not flying blind. ➡️ If you care about preventing cardiovascular disease, this is essential listening. It’s time to add LP(a) to the conversation. I Also Discuss:
Thank You for Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
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| 24 Jan 2025 | 26. Speed Up Your Metabolism NOW (The Power is in Your Muscles) | 00:16:58 | |
In today’s episode of Extend, I’m diving into one of the most powerful and underutilized tools for your health and longevity: strength training. Whether you’re a gym regular or just getting started, this episode will break down the science and practical strategies you need to transform your fitness routine. Together, we’ll explore the four essential pillars of strength training: building and preserving muscle as you age, how your muscles directly impact your metabolism, the surprising role of muscles as an endocrine organ, and how to create an effective, sustainable routine that fits your lifestyle. From understanding the difference between slow and fast-twitch muscle fibers to how myokines impact everything from brain health to inflammation, this episode is packed with game-changing insights. I’m also sharing actionable tips for optimizing your workouts, from training to failure for muscle growth to recovery techniques like proper sleep, protein intake, and using saunas post-workout. Whether you’re 20 or 70, it’s never too late to reap the life-extending benefits of strength training. Ready to take your fitness to the next level? Tune in ! I also discuss: (00:12) Why Strength Training is the Ultimate Longevity Tool
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 06 Mar 2025 | 40. Master Your Sleep Routine: The Science of Matching Your Sleep to Your Biology | 00:15:53 | |
Sleep isn't just about rest, it's a critical pillar of metabolic health, cognitive function, and longevity. In this solo episode of Extend, I dive deep into the science of sleep routines and circadian rhythms. I share how proper sleep habits are foundational to the new healthcare paradigm focused on vitality rather than disease management. I explain that your sleep routine actually begins the moment you wake up and continues throughout your day, not just before bedtime. I also cover relaxation techniques like four-by-four box breathing and supplements that may help sleep quality, though I typically avoid recommending melatonin except for jet lag. Additionally, I address the common issue of nighttime urination disruptions and offer strategies for returning to sleep if you wake up in the middle of the night, including breathwork and non-sleep deep rest protocols. By implementing these evidence-based techniques consistently, you can transform your sleep quality and overall health. If you're struggling with falling asleep, waking up groggy, or insufficient deep sleep, this episode provides a concrete, step-by-step strategy to build a powerful sleep routine that optimizes your health, longevity, and daily performance. I Discuss: 03:40 The genetic factors that determine your natural sleep-wake tendencies 05:54 Morning routine strategies to optimize your circadian rhythm 07:37 Evening wind-down practices 09:09 Lifestyle factors affecting sleep quality 11:34 Supplements for sleep and managing common sleep disruptions 13:14 Breathwork and journaling Studies Cited: https://academic.oup.com/sleep/article/40/2/zsw048/2662182 https://pubmed.ncbi.nlm.nih.gov/33054339/ Links: https://sleepdoctor.com/sleep-quizzes/chronotype-quiz
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 15 Apr 2025 | 53. Dr. Alok Trivedi: You’re Not Lazy—You’re Wired That Way (Here’s How to Change It) | 01:00:28 | |
Ever feel stuck, even when you're doing all the right things? In this episode, Dr. Shah sits down with Dr. Alok Trivedi, also known as Dr. Rewire, to explore how our unresolved traumas, subconscious beliefs, and identity patterns silently shape our health, habits, and happiness. You’ll discover how trauma wires into the nervous system, why mindset work often fails without deeper emotional integration, and how behavioral reprogramming can unlock personal and professional breakthroughs. Dr. Trivedi breaks down the neuroscience of change, helping us understand how to stop repeating old cycles and start rewiring for resilience, clarity, and growth. Whether you’re navigating stress, burnout, or simply ready to evolve, this episode delivers science-backed insights with real-world tools to shift your life from the inside out. Dr. Alok Trivedi is a leading expert in performance psychology, founder of the Rewire system, and has helped thousands reprogram their minds for lasting transformation. We Also Discuss:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Alok Trivedi:
TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/
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| 22 Mar 2025 | 46. Jeff Krasno: The Loneliness Epidemic - How Social Isolation Is Killing Us Faster Than Smoking | 00:44:15 | |
What if the symptoms you've been chalking up to "normal life"—brain fog, persistent insomnia, chronic fatigue, and the stubborn belly fat—were actually signs of a deeper disconnection from what makes us truly human? In this episode, I sit down with Jeff Krasno, author of "Good Stress: The Health Benefits of Doing Hard Things," to explore the hidden epidemic of disconnection and its profound impact on our health. We dive into why social isolation is as harmful as smoking 15 cigarettes daily, how community might be the #1 factor in longevity according to Harvard's 85-year study, and practical strategies for rebuilding "social fitness" in an increasingly isolated world. Jeff shares his personal journey from successful wellness entrepreneur to burnout victim—running a yoga festival while suffering from insomnia, pre-diabetes, and deep disconnection. His story reveals how the modern lifestyle can lead anyone into what he calls "wealth and hellness" instead of health and wellness. Jeff is the co-founder and CEO of Commune, a masterclass platform for personal and societal well-being. He hosts the Commune podcast, interviewing a wide variety of health experts and luminaries from Andrew Huberman and Marianne Williamson to Matthew McConaughey and Gabor Maté. Jeff pens a personal weekly essay titled “Commusings” that explores spirituality, wellness and culture and is distributed to over one million subscribers every Sunday. Jeff is the author of Good Stress, a collection of wellness protocols that he developed to reverse his diabetes, lose 60 pounds and reclaim his health at age 50.
We Discuss:
(01:00) - Belonging, Community, and Loneliness (14:34) - Social Connection and Introversion (25:53) - Health Crisis in Modern Society (33:22) - Navigating Burnout and Stress Responses
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Jeff Krasno: Website: https://www.jeffkrasno.com/ Instagram: @jeffkrasno Thank You To Our Sponsors:
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| 03 Apr 2025 | 50. 50% of Heart Disease Is Diagnosed Too Late—Here’s How to Avoid It | 00:17:20 | |
Heart disease is still the number one cause of death, yet most people don’t realize how preventable it actually is. In this solo episode of Extend, I’m kicking off our new series on preventative medicine by breaking down the essential tests and metrics you need to know to protect your heart. I’ll walk you through the four key areas I evaluate in every patient—ischemia, blood pressure, electrical function, and cardiac capacity—and explain how you can assess your own risk starting today. You’ll also learn about the most underutilized tests in cardiology, including the coronary calcium score, CLEARLY CT angiogram, Holter monitors, and VO2 max. These tools can help you detect heart disease decades before symptoms appear—and long before it's too late. This episode is your roadmap to taking control of your cardiovascular health, starting now. If you’re over 40 (or even younger with risk factors), this is a conversation you can’t afford to miss.
I Also Discuss:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 05 Nov 2024 | 4. Bryan Johnson: Damaging Effects of Grind Culture on Health, Humanity’s Quest to Immortality, Sleep Strategies, Plant-Based Diet for Longevity + More | 00:59:54 | |
Is your quest for success silently compromising your health? Could the very drive that fuels your ambitions also be leading you away from the balanced life you’re striving for? In this episode of The Extend podcast, we dive deep into these intriguing questions with Bryan Johnson, who shares his transformation from a relentless CEO to a passionate health advocate.
We also talked about his journey into humanity’s enduring quest for immortality, cutting-edge scientific advancements that could redefine life as we know it plus practical tips on everything from sleep strategies and diet to maintaining a plant-based lifestyle in a world where clean food sourcing is increasingly complex.
Bryan Johnson is an American entrepreneur, venture capitalist, writer and author. He is the founder and CEO of Kernel, a company creating devices that monitor and record brain activity, and OS Fund, a venture capital firm that invests in early-stage science and technology companies.
We also discuss:
(00:05) Health and Technology at Wellness Center (07:56) Impact of Grind Culture on Health (13:31) Health Consciousness and Personal Experiments (29:18) Self Improvement Through Systematic Evolution (34:46) Prioritizing Evidence-Based Nutrition for Longevity (39:29) Nutrition and Fitness Regimen for Strength (46:47) Contaminants in Farmer's Market Produce
To learn more about Dr. Darshan Shah: Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
To learn more about Bryan Johnson: Instagram: https://www.instagram.com/bryanjohnson_/
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| 10 Dec 2024 | 14. Darin Olien: The Deceptive Nature of Ultra-Processed Foods, Toxins in our Products, Top Tips on Nutrition, Daily Stress Busters + More | 01:52:56 | |
What if simple lifestyle changes could transform your health in ways you never imagined? In this episode of Extend with Darshan Shah, MD with my guest, Darin Olien, we dig into the basics—nutrition, exercise, and stress management—that lay the foundation for a healthier life.
Darin also explains why cutting out ultra-processed foods in favor of fresh, whole ingredients is a game-changer for mental clarity, energy, and resilience. From practical tips like staying hydrated to learning the art of nose breathing, we explore how these small, daily habits make a big impact.
We also tackle the hidden influences shaping our food choices and the sneaky ways ultra-processed foods become part of our diets, his powerful journey through plant-based nutrition, touching on the environmental and economic factors tied to our food systems and so much more.
Darin Olien is the author of Fatal Conveniences, where he details exactly what the modern world is doing to our health, and how to fix it. He’s also the author of New York Times bestseller SuperLife, host of the SuperLife podcast, and co-host of the Netflix series Down to Earth with Zac Efron.
We also discuss:
(01:35) Relationships, Malibu Fires, and Recovery (07:56) Optimizing Health Through Basic Lifestyle Changes (18:21) Understanding Bioaccumulation and Toxins (23:37) Healthy Eating and Social Media Manipulation (31:54) Impact of Subsidized Meatonomics on Health (44:39) Exploring Super Life for All (01:19:12) Toxic Exposure and Risk Reduction (01:26:19) Detoxifying Your Life Naturally (01:48:17) Navigating Sustainable Business Practices
and more
To learn more about Dr. Darshan Shah: Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
To learn more about Darin Olien: Instagram: https://www.instagram.com/darinolien/ | |||
| 21 Jan 2025 | 25. Mona Sharma: The Shocking Role Your Gut Plays in Cravings and Fatigue | 01:33:47 | |
Feeling stuck with your health? Maybe you're doing all the right things—or at least you think you are—but you're still not seeing the results you want. It’s frustrating, right? But here’s the thing: modern life is working against you. Chronic stress, hidden toxins in your environment, and mixed messages about what actually works—it’s no wonder so many of us feel lost when it comes to wellness. In today’s episode of Extend with Dr. Shah, I’m sitting down with Mona Sharma—nutritionist, wellness expert, and someone who truly gets what it takes to turn things around. We’re diving into the real reasons you might not be feeling your best, from the role of your gut health to how stress affects your body more than you realize. We also share simple, actionable ways to detox your life—without feeling overwhelmed—and how to build daily habits that stick, so you can finally feel like the best version of yourself. Mona Sharma is a leading voice in the wellness space, blending her background in integrative nutrition with her expertise in mindfulness and Ayurveda. Mona’s worked with top athletes, A-list celebrities, and people just like you to rebuild their health from the inside out. If you’re ready to break free from the cycle of exhaustion, stress, and frustration, you’re going to love this conversation. Let's jump in!
We Also Discuss: (00:00) Podcast Launch Strategy and Personal Journey (08:43) Exploring Health, Vibrational Shifts (17:19) Navigating Wellness (28:02) Optimizing Digestion and Reducing Toxins (39:52) Detoxifying Your Environment for Health (52:35) Embracing Emotional Health and Wellness (55:53) Creating Daily Rituals for Optimal Health (01:29:24) Foundations of Everyday Health Thank You to Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Mona Sharma: Website: www.monasharma.com Instagram: @monasharma
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| 12 Dec 2024 | 15. How to Reverse Metabolic Syndrome | 00:15:55 | |
Are you part of the 88% of people who are metabolically unhealthy—and don’t even know it? In this episode of Extend, I’m diving deep into the critical world of metabolic health—how it works, why it matters, and what you can do today to optimize it. With only 12% of Americans metabolically healthy, it’s time to take charge. I’ll break down the science of mitochondria, share the key biomarkers you need to track, and show you how tools like continuous glucose monitors (CGMs) can transform your health. Plus, I’ll give you practical, everyday tips to flatten glucose spikes, stabilize your energy, and protect yourself from chronic disease. This episode isn’t just about theory—it’s about empowering you with tools and tips to optimize your metabolic health and live longer, healthier, and more energized. I Also Discuss:
(00:03) Understanding Metabolic Health and Disease (02:05) The Role of Mitochondria in Energy and Metabolism (05:56) Key Biomarkers for Tracking Metabolic Health (09:35) How Continuous Glucose Monitors Can Transform Your Health (13:40) Mastering Metabolic Health and Vitality
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 04 Mar 2025 | 39. Dr. Chris Palmer: Can Fixing Your Diet Help Treat Mental Illness? The Science Says Yes! | 01:29:29 | |
Have you ever felt like mental health care is stuck in the past? Why are rates of depression, anxiety, and even conditions like autism skyrocketing in today’s world? And why does traditional treatment often fall short? Spoiler: the answer lies deeper than just brain chemistry… it’s all about your metabolic health. In this week’s episode of Extend, I’m joined by Dr. Chris Palmer, a psychiatrist and author of Brain Energy. Together, we’re unraveling the powerful connection between your metabolic health and your brain, exploring how poor nutrition, environmental toxins, and lifestyle choices are driving the modern mental health epidemic. But this isn’t just a conversation about problems, it’s about solutions. Dr. Palmer shares groundbreaking insights into how addressing metabolic dysfunction can lead to dramatic recoveries for people with conditions once thought untreatable, like schizophrenia, bipolar disorder, and severe depression. Dr. Chris Palmer is a Harvard-trained psychiatrist, researcher, and the author of Brain Energy, a groundbreaking book that challenges conventional views on mental health.His work integrates cutting-edge neuroscience with practical, science-backed strategies to heal the brain through nutrition, lifestyle, and metabolic therapies. If you’re ready to transform the way you think about mental health and learn actionable steps to heal from the inside out, this episode will give you the hope and tools you need. Let’s dive in! We Also Discuss: (00:08) Mental Health Epidemic and Root Causes (16:00) Metabolic Health in Mental Wellness (33:38) Metabolic Health and Neurodevelopmental Disorders (44:46) Holistic Approach to Mental Health (59:26) Lifestyle and Metabolic Health Strategies (01:13:16) Personal Stories of Dietary Transformation (01:24:03) The Power of Metabolic Health
Thank You to Our Sponsors:
Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Chris Palmer:
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| 20 Feb 2025 | 34. Fix Hidden Sleep Issues, Supercharge Recovery & Upgrade Your Health | 00:14:13 | |
Sleep isn’t just about rest, it’s a critical pillar of metabolic health, cognitive function, and longevity. Poor sleep quality is linked to increased risks of cardiovascular disease, diabetes, neurodegeneration, and even cancer. In this episode of Extend, I break down how tracking your sleep can uncover hidden disorders, optimize recovery, and improve long-term health. I’ll share my personal struggle with undiagnosed sleep apnea and how data-driven sleep optimization completely transformed my energy, metabolism, and resilience. We’ll discuss the key warning signs of sleep disorders, including excessive daytime fatigue, morning headaches, and snoring, and why conditions like sleep apnea go undetected for years. Understanding sleep quality requires more than just tracking hours slept. I’ll explain the most critical sleep metrics, sleep efficiency, deep and REM sleep cycles, HRV (Heart Rate Variability), and nighttime oxygen levels, and how they reflect nervous system balance and recovery. We’ll also explore cutting-edge sleep tracking tools like Oura, Whoop, and advanced mattress sensors, plus at-home sleep studies for diagnosing apnea risk. If you’re serious about health and longevity, sleep tracking is non-negotiable… Tune in to learn how to upgrade your sleep and unlock peak performance! I Also Discuss: (00:19) Unlocking Better Health Through Sleep Monitoring (05:23) Snoring vs. Sleep Apnea: How to Identify the Warning Signs (07:27) The Best Sleep Trackers and What Your Data Actually Means (09:09) Key Sleep Metrics: Sleep Stages, HRV, and Sleep Efficiency Explained (11:39) Unlocking Your Highest Sleep Potential
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 18 Mar 2025 | 44. Dr. Valter Longo: Fasting Myths Busted: What Science REALLY Says About It! | 01:50:27 | |
Fasting has been praised as a powerful tool for weight loss, metabolic health, and longevity, but is it always beneficial? The truth is, fasting can either optimize your biology or work against you, depending on how, when, and for how long you do it. Research now suggests that skipping breakfast, a common intermittent fasting practice, is linked to higher cardiovascular risk and increased mortality. At the same time, strategic fasting has been shown to trigger cellular regeneration, reduce inflammation, and even reverse certain disease markers. So, how do you get it right? In this episode, we break down the biggest mistakes people make with fasting, the science of fasting-induced repair mechanisms, and the critical role of refeeding in longevity. We also dive into the controversy around high-protein diets, how different macronutrients impact aging, and why a personalized approach to nutrition is essential for long-term health. To guide us through the latest research, I’m joined by Dr. Valter Longo, a globally recognized expert on longevity and nutrition. As a professor at USC and director of the Longevity Institute, his groundbreaking work on fasting and aging has reshaped how we understand diet and disease prevention. His research led to the development of the Fasting-Mimicking Diet, a clinically tested approach designed to harness the benefits of fasting while maintaining proper nourishment. Let’s get into it. We Also Discuss: 01:41 - 03:33 – The Biggest Mistakes People Make with Fasting 07:32 - 08:44 – Personalizing Your Diet for Longevity 18:26 - 20:30 – How Processed Foods & Starches Impact Your Metabolism 25:51 - 26:36 – The Hidden Dangers of Excess Protein 31:54 - 33:47 – The Right Way to Think About Fats 40:22 - 41:49 – How Fasting Triggers Self-Repair Mechanisms 46:39 - 48:32 – Fasting vs. GLP-1 Drugs—What’s Better for Metabolic Health? 47:33 - 01:38 – Can Fasting Reverse Biological Age?
Thank You to Our Sponsors:
Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Valter Longo
Website: https://valterlongo.com/welcome/ Instagram: https://www.instagram.com/prof_valterlongo/ | |||
| 14 Nov 2024 | 7. How Traditional, Functional, and Longevity Medicine Create a Healthier Future | 00:14:17 | |
Is your health just something you react to when problems arise, or is it something you actively shape every day? For many, the journey to wellness only begins when they’re already facing a health crisis. I’m Dr. Darshan Shah, and I know this personally—I went from being overweight and on multiple medications to achieving a level of health I never thought possible. This awakening transformed how I view medicine and inspired me to prioritize an approach that goes beyond treating symptoms to actively enhancing wellness.
In this episode of the Extend podcast, I will discuss the science behind hyper-personalized health and the simple steps you can take to become an active partner in your wellness journey. Because at the end of the day, no one cares more about your health than you do—and with the right strategies, you have the power to transform it.
I also discuss:
(00:43) Mastering Health With New Medical Protocol (05:12) The Wellness Wheel and Pareto Principle (07:44) Prevention Through Early Diagnosis (11:05) Functional Medicine and Systems Biology (15:30) Future of Personalized Preventative Healthcare
and more.
To learn more about Dr. Darshan Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
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| 24 Dec 2024 | 18. Dr. Dale Bredesen: This Hidden Risk is Damaging Your Brain, Can Alzheimer’s Be Reversed + The New Breakthroughs Everyone Needs to Know | 01:19:37 | |
Have you ever wondered if memory loss or cognitive decline is inevitable as we age? What if I told you it’s not—and that, with the right strategies, you can even reverse early signs of neurodegeneration? In this episode of Extend with Dr. Darshan Shah, I sit down with my friend and esteemed colleague, Dr. Dale Bredesen, a pioneer in brain health and the author of The End of Alzheimer’s. Dr. Bredesen has completely changed the way I see cognitive decline, and today, we’re sharing how cutting-edge science is making Alzheimer’s a preventable—and even reversible—condition. Together, we explore some of the most exciting advancements in brain health, from blood tests that predict neurodegenerative diseases years before symptoms appear to the role of inflammation, toxins, and even oral health in driving cognitive decline. We also dive into the power of personalized medicine, showing how addressing root causes can lead to profound recovery. You’ll hear inspiring stories of patients who were told they had no hope, only to reclaim their lives through Dr. Bredesen’s groundbreaking protocols. If you want to optimize your longevity, this is an episode you won’t want to miss. We Also Discuss: (00:02) Advances in Brain Health
Thank You to Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Instagram: drdalebredesen
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| 24 Feb 2025 | 35. Julie Gibson Clark: The Longevity Lies You’ve Been Told (And What Actually Works) | 00:23:01 | |
Healthspan matters more than lifespan, and the small, consistent actions you take today will determine how you feel decades from now. In this episode, I sit down with Julie Gibson Clark, a longevity researcher and biohacker who took her health into her own hands. We explore how the modern medical system is primarily structured to manage symptoms rather than address root causes, focusing on reactive treatments like pharmaceuticals instead of proactive strategies that could prevent disease in the first place. We also break down the biochemical impact of food on metabolic health, including how nutrients influence mitochondrial function, inflammation, and insulin sensitivity at a cellular level. Finally, we dive into the science of biological age tracking, how DNA methylation and epigenetic markers reveal the true state of aging, and what you can do to slow (or even reverse) the aging process. Julie is proof that anyone can take control of their health with the right strategies. Her journey led her to become one of the top-ranked individuals on the global longevity leaderboard, showing that aging well isn’t about luck or genetics, it’s about knowledge, consistency, and the willingness to experiment. We Also Discuss: (00:29 - 01:52) — Why real-life longevity journeys matter Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn More about Julie Gibson Clark
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| 29 Oct 2024 | 1. The Real Reason Why Your Health Journey is Failing + What to do About it | 00:10:14 | |
Could lasting health really be as simple as tweaking a few daily habits? Join me in my first solo of the Extend by Dr. Shah podcast as we explore how subtle shifts in your routine can lead to profound health transformations. I believe that only 20% of what we do leads to 80% of the results we see. So what actually falls into that 20%? What do we actually need to be prioritizing?
In this episode, I answer these questions. I also break down the science of habit formation, focusing on how understanding the habit loop—cue, routine, and reward—can unlock the secret to lifelong wellness. Drawing from James Clear’s Atomic Habits, we explore practical strategies like habit stacking, and why building sustainable habits is the key to long-term success + more.
I also discuss:
(02:28) Building a Habit Formation (05:22) How Consistency Can Impact Your Health (06:41) Why Atomic Habits Work (08:51) How Environment Can Have a Profound Effect on your Success (10:30) Mastering Habits
To learn more about Dr. Darshan Shah: Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 22 Apr 2025 | 55. Jim Kwik: The Real Reason You're Tired, Distracted, and Forgetful | 01:27:33 | |
Brain fog, forgetfulness, and lack of focus are becoming the norm, but they don’t have to be. In this episode of Extend, I’m joined by Jim Kwik, a world-renowned brain coach and author of the bestselling book Limitless, to uncover how to unlock your brain’s full potential. We dive into the science of neuroplasticity, daily habits that sabotage your memory, and how to reclaim focus in a world of constant distraction. Jim shares actionable tools to improve learning, strengthen cognitive performance, and boost mental energy, without relying on caffeine or willpower. We also explore the impact of gut health, sleep, HRV, and nootropics on brain function, and how to build a sharper, more resilient mind at any age. Jim Kwik is a world-renowned brain coach, best-selling author of Limitless, and expert in memory, focus, and accelerated learning.
Thank You to Our Sponsors:
Learn more about Dr. Shah:
Learn more about Jim Kwik:
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| 05 Jun 2025 | 68. Jen Batchelor: The Real Reason You’re Burned Out (And It’s Not Your Job) | 00:35:29 | |
Most people are treating stress with the wrong tools, and it’s silently sabotaging their longevity. In this episode of Extend, I sit down with Jen Batchelor, Ayurvedic health optimizer and co-founder of Kin Euphorics, to talk about what your nervous system actually needs to feel calm, connected, and well. We dive into what adaptogens are really doing in your body, why saffron might be one of the most powerful neuroprotective tools available, and how homeostasis—not hustle—is the key to better energy and long-term health. We also explore the hidden costs of loneliness, the biology behind joy, and why redefining pleasure might be the most underrated health hack of all. Jen Batchelor is the co-founder of Kin Euphorics, a non-alcoholic beverage company blending adaptogens, nootropics, and ritual to support mood, connection, and recovery We Also Discuss:
Thank You to Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Jen Batchelor: Instagram: https://www.instagram.com/kineuphorics/ Instagram: https://www.instagram.com/jenofkin
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| 05 Dec 2024 | 13. Are You Fueling or Failing Your Body? | 00:15:26 | |
Are you overwhelmed by all the conflicting diet advice out there? In this episode of Extend, I simplify it all with a framework that works: the good, the bad, and the ugly of food. We’ll dive deep into how to structure your meals around nutrient-dense choices that nourish your body, help you maintain energy, and support long-term health. I’ll walk you through the truth about carbs, proteins, and fats—what you should embrace, what you should avoid, and what’s downright harmful. You’ll learn why certain carbs can fuel your energy while others spike your blood sugar, why not all fats are created equal, and how to make smarter protein choices. This isn’t about restrictions—it’s about eating smarter. Tune in to learn how to build a sustainable diet using the 80/20 rule and tips to enjoy your meals while avoiding harmful foods. We Also Discuss: (00:01) Optimizing Health and Longevity Through Nutrition Thank You to Our Sponsor:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 15 Mar 2025 | 43. Tracy Gapin, MD: Why Men Today Have HALF the Testosterone of Their Fathers | 00:48:58 | |
What if the symptoms you’ve been chalking up to aging, low energy, brain fog, stubborn belly fat, and lack of motivation, were actually signs of a deeper hormonal imbalance? The truth is, testosterone levels in men have been plummeting for decades, and it’s not just about aging. Environmental toxins, chronic stress, poor sleep, and nutrient deficiencies are creating a perfect storm for hormonal disruption, affecting not only performance but long-term health and longevity. In today’s episode, I sat down with Dr. Tracy Gapin, a board-certified urologist and expert in men’s health optimization, to break down the science of testosterone, hormone balance, and high-performance living. We dive into why traditional medicine is failing men, how environmental toxins are silently crushing testosterone levels across generations, and the critical role of biomarker testing in personalizing health strategies. Dr. Tracy Gapin is a board-certified urologist with 23 years of clinical experience in men's health, functional medicine, and longevity. As the founder of the Gapin Institute and author of Male 2.0, he specializes in precision health, leveraging genetics, epigenetics, and advanced diagnostics to optimize performance and extend healthspan. We Also Discuss:
00:00 - Introduction to Men's Health and Hormones 02:15 - Significance of Testosterone in Men's Health 05:30 - Limitations of Traditional Healthcare in Addressing Men's Health Issues 08:45 - Understanding Underlying Reasons for Health Concerns 12:00 - Comprehensive Biomarker Testing for Health Optimization 15:20 - Impact of Lifestyle Factors (Nutrition, Stress) on Hormone Levels 18:35 - Effects of Environmental Toxins on Testosterone Levels and Overall Health 22:10 - Distinction Between Total Testosterone and Free Testosterone 25:45 - Relevance of Testosterone for Both Men and Women 29:00 - Various Methods of Testosterone Therapy (Injectable, Topical, Pellets) 32:30 - Management and Necessity of Regular Testing in Hormone Therapy 35:50 - Personalized Approaches to Hormone Therapy
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Tracy Gapin: Website: https://drtracygapin.com/ Instagram: https://www.instagram.com/drtracygapin/
Thank You To Our Sponsors:
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| 09 Jan 2025 | 22. How to Break Free from the Sedentary Trap | 00:09:59 | |
Have you ever wondered if hitting the gym is enough to offset hours of sitting at your desk? In this episode of Extend, I take a closer look at the silent yet dangerous effects of sedentary behavior—and why it could be one of the most overlooked threats to your long-term health. From the link between prolonged sitting and chronic diseases like heart disease and Alzheimer’s to the surprising impact it has on your metabolic health, I’m breaking down the science behind why movement throughout the day matters more than you think. I also share strategies to help you stay active, including simple exercise “snacks” that don’t require a gym membership, the truth about standing desks, and why a daily walk after meals can drastically improve your overall well-being. If you’re ready to level up your health by eliminating sedentary habits, this episode is full of actionable tips you can implement today. Tune in!
We Also Discuss:
(00:18) Understanding Sedentary Behavior (04:15) What Counts as Sedentary? (08:52) The Power of "Exercise Snacks" (12:43) Combatting Sedentary Behavior
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 24 Apr 2025 | 56. Zora Benhamou: Struggling with Menopause? Here’s the Solution You Need | 00:30:57 | |
What if menopause didn’t have to be a challenge, but an opportunity?
In this episode of Extend, I’m joined by Zora Benhamou, host of the Hack My Age podcast, to challenge the common narrative around menopause. Zora shares a refreshing perspective that empowers women to see this stage of life as a chance for reinvention, growth, and better health. We discuss the science behind hormone therapy, the importance of muscle-building and stress management, and how women can navigate menopause without feeling defeated. Together, we dive deep into practical, science-backed insights on how women can not only reduce symptoms but optimize their health for the long run. Zora Benhamou is a gerontologist and health and longevity expert, dedicated to helping women navigate aging confidently. As the host of Hack My Age, she educates listeners on biohacking, menopause, and anti-aging strategies.
We Also Discuss:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Zora Benhamou:
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| 11 Feb 2025 | 30. Dr. Matt Walker: The Sleep Habit That’s Secretly Aging You (and How to Fix It) | 01:48:17 | |
How many nights have you told yourself you’ll catch up on sleep later? You push through exhaustion, thinking it’s just part of life. But here’s the truth: chronic sleep deprivation isn’t just making you tired—it’s rewiring your brain, disrupting your hormones, and holding you back from living your best life. In this episode of Extend, I sit down with sleep expert Dr. Matt Walker to dive into why sleep is the ultimate game changer for your health. We unpack how poor sleep impacts everything from your memory to your metabolism and share science-backed tips to improve your sleep quality without overhauling your entire routine. If you’re ready to stop running on empty and start waking up energized and focused, this conversation is for you. It’s not about perfection—it’s about making small changes that lead to big transformations. Dr. Matt Walker is a renowned neuroscientist and sleep expert dedicated to unraveling the mysteries of sleep and its profound impact on mental and physical health. As a bestselling author and host of The Matt Walker Podcast, he’s known for making complex science accessible and inspiring people to prioritize rest.
We Also Discuss: (00:00) The Importance of Good Sleep (12:33) Optimizing Sleep With Technology (25:08) The Incredible Impact of Sleep (40:49) Understanding the Impact of Caffeine (45:32) The Truth About Coffee and Alcohol (57:21) CBD and THC for Sleep (01:09:04) Detecting and Treating Sleep Apnea (01:22:16) Improving Sleep Through Environment and Routine (01:36:15) Fostering Innovation in Sleep Science Thank You to Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn More about Matt Walker:
Website: https://www.sleepdiplomat.com/ Instagram: https://www.instagram.com/drmattwalker | |||
| 01 Apr 2025 | 49. Andrew Lacy: The Key to Catching Major Health Issues Early (And Why Most People Miss It) | 01:44:52 | |
Most people don’t think about their health until something goes wrong—but what if you could catch potential issues before they become a problem? Studies show that up to 70% of serious health conditions are preventable with early detection, yet traditional healthcare often focuses on treating symptoms rather than identifying root causes. Taking a proactive approach to your health could mean adding years to your life—and life to your years. In this episode, I sit down with Andrew Lacy, the founder of Prenuvo, to explore how cutting-edge whole-body MRI technology is changing the game in preventative health. Andrew explains how early detection can help you get ahead of major health issues and why staying informed about your body’s internal health is one of the most powerful things you can do for longevity and overall well-being. We’ll also dig into metabolic health, inflammation, and why it’s never too early to start taking charge of your health. Andrew Lacy is a seasoned entrepreneur with a background in health and technology. Before founding Prenuvo, he created ZapTravel and Tapulous (the creators of Tap Tap Revenge), one of the earliest hits in the App Store. He holds an MBA from Stanford and a Law degree from the University of Melbourne. Now, he’s focused on transforming healthcare by shifting the focus from treatment to prevention through advanced imaging technology. We Also Discuss: The Importance of Full Body MRI Early Detection of Cancer With MRI Advances in Cancer Screening Technologies Advancements in Full Body MRI Musculoskeletal Degeneration and Fat Infiltration Biomarkers and Advanced Imaging in Health Assessing Cardiovascular Health With MRI Advancements in Radiology and Preventative Health Future Imaging Advancements With Brain Scan
Thank You to Our Sponsors:
🔗 Links & Resources:
Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Andrew Lacy
Website: https://andrewlacy.com/
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| 29 Oct 2024 | 2. Dr. Mark Hyman: Top Nutrition and Diet Myths, the Best Exercise for Longevity, Simple Ways to Detox + More | 01:43:52 | |
What if your health depended not just on what you eat, but also on how you move, sleep, and manage stress? In this episode of The Extend Podcast with Dr. Shah, I sat down with my guest, Dr. Mark Hyman, who reveals how focusing on quality over quantity—especially when it comes to food—can transform your health. We dive into the hidden dangers of ultra-processed foods and the power of nutrient-dense diets to regulate appetite and boost well-being. He also highlights the crucial role of muscle mass in longevity, explaining how resistance training supports metabolism, immunity, and hormone health. We explore groundbreaking topics like personalized nutrition, early disease detection, and the impact of environmental toxins. Tune in for a deep dive into how small changes can lead to big health transformations! Dr. Mark Hyman is a leading physician in functional medicine, bestselling author, and founder of the UltraWellness Center. With a focus on addressing the root causes of chronic disease, he advocates for a holistic approach to health that integrates nutrition, lifestyle, and cutting-edge science. Dr. Hyman is also a passionate educator and speaker, inspiring millions to take control of their well-being through personalized, evidence-based care.
We also discuss:
(00:04) Nutrition and Health Optimization (11:01) The Importance of Resistance Training (16:16) Foundational Principles of Health and Disease (20:05) Personalized Nutrition and Health Optimization (25:07) Foundational Thoughts on Medical Education (30:27) Connecting Root Causes of Diseases (39:56) Toxin Detoxification Strategies (46:44) Medical Career Transformation to Functional Medicine (58:07) Revolutionizing Healthcare With Data and AI (01:10:54) The Power of Personalized Medicine (01:15:41) Empowering Self-Health With Data (01:20:06) Comprehensive Health Biomarker Assessment (01:29:07) Early Detection for Preventive Health (01:33:55) Advancements in Alzheimer's Testing and Prevention (01:40:29) Health Transformation With Functional Medicine (01:47:59) Empowering Health Through Understanding Biology
To learn more about Dr. Darshan Shah: Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
To learn more about Dr. Mark Hyman: Instagram:https://www.instagram.com/drmarkhyman/ | |||
| 29 May 2025 | 66. Steve Martocci: Inside the $50B Supplement Scam, But With a Fix | 01:07:21 | |
Most supplements don’t work. Some might actually harm you. In today’s episode of Extend, I’m joined by Steve Martocci, co-founder of SuppCo, to expose what’s really going on behind the labels. We break down why “clinically dosed” means nothing, why the FDA isn’t protecting you, and how two identical bottles can deliver completely different outcomes. We also dive into the myth of “FDA-approved” supplements, the loopholes brands exploit to mislead consumers, and why Europe bans ingredients still allowed in U.S. formulas. If you take supplements—or recommend them—this episode is essential listening. It’s time to stop guessing, stop wasting money, and start demanding real data, transparency, and strategy. Steve Martocci is the co-founder of SuppCo, a platform bringing science-backed clarity to the chaos of the supplement industry. We Also Discuss:
Thank You For Our Sponsors:
Deliverance: Give your liver the care it deserves! Deliverance is a powerful plant-based formula designed to support and restore liver health. Get 10% off your first order with code DRSHAH at loveyourliver.com Timeline: Upgrade your energy from within! MitoPure by Timeline helps power up your cells, supporting muscle strength, mental clarity, and overall vitality. Stay active, sharp, and strong at any age! Claim 10% off your first order now at timeline.com/DrShah
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Steve Martocci: Instagram: https://www.instagram.com/smart/ Instagram: https://www.instagram.com/joinsuppco/ Website: https://supp.co/
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| 19 Dec 2024 | 17. Why Your Diet Isn’t Working (And What Actually Does) | 00:12:21 | |
Are you trapped in the cycle of endless dieting and calorie counting? For years, we've been told that weight loss is as simple as “calories in, calories out,” but if that’s true, why do so many of us still struggle? What if the problem isn’t just the numbers, but how we think about them? In this episode of theExtend podcast, I take a closer look at why the traditional approach to calorie control fails—and what you can do instead. From the science behind metabolic rate to the surprising impact of ultra-processed foods on your hunger and hormones, I’m going to break down the three key levers for weight management: calorie restriction, dietary restriction, and time-restricted eating. If you’re ready to break free from ineffective methods and embrace a smarter approach, this episode is packed with insights you don’t want to miss. Tune in to discover how you can not just lose weight but feel better in your own skin. We Also Discuss:
(01:51-02:58) Not All Calories Are Created Equal (03:31-04:20) The Japanese Secret to Mindful Eating (06:50-07:28) Where Your Calories Go: Total Energy Expenditure (08:58-09:38) Why Diets Fail 90% of the Time (10:22-11:37) Time-Restricted Eating: Is Fasting for You?
Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/
Learn more about Dr. Shah:
Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ | |||
| 15 May 2025 | 62. David Nurse: How to Rewire Your Brain for Success (Without Hustling Harder) | 00:34:27 | |
Most people know mindset matters, but almost no one knows how to actually train it for better health, performance, and longevity. In today's episode of Extend, I'm joined by David Nurse, NBA mindset coach and best-selling author. We dive deep into why mindset is the real missing piece in most health optimization plans, and how flow states, identity shifts, and daily systems can radically change your outcomes.
We also break down why your mindset is the ignition switch for success, how to tap into flow states more consistently (and why it matters), the truth about goals vs. systems, and why goals alone fail, how identity shapes your health, your results, and your future, and actionable tools you can start using today to rewire your brain for growth.
David Nurse is a top NBA mindset coach, best-selling author, and motivational speaker specializing in high-performance habits. David is the author of Pivot & Go, Breakthrough, Do It, and the upcoming book The Flow Code.
We Also Discuss: • How the Health Optimization Summit Changes Your Mindset Game Thank You for Our Sponsors:
Learn more about Dr. Shah:
Clinic: https://www.next-health.com/ Instagram:@darshanshahmd
Learn more about David Nurse YouTube: David Nurse | |||