Libsyn Directory

40. Master Your Sleep Routine: The Science of Matching Your Sleep to Your Biology

Release Date: 03/06/2025

68. Jen Batchelor: The Real Reason You’re Burned Out (And It’s Not Your Job)

Extend Podcast with Darshan Shah, MD

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...

67. Chris Mirabile: How to Reverse Your Biological Age (and Why Your Doctor Isn’t Talking About It)

Extend Podcast with Darshan Shah, MD

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...

66. Steve Martocci: Inside the $50B Supplement Scam, But With a Fix

Extend Podcast with Darshan Shah, MD

Most supplements don’t work. Some might actually harm you. That’s the hard truth no one in the $50 billion supplement industry wants to say out loud—but we will. 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...

65. Dr. Austin Perlmutter: Why You’re Addicted to Bad Habits (And How to Reverse It)

Extend Podcast with Darshan Shah, MD

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...

64. LP(a): The Massively Important, But Totally Overlooked Biomarker of Heart Attacks, Strokes, and Heart Disease

Extend Podcast with Darshan Shah, MD

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...

63. Charles Brenner: NAD, Energy, and Longevity: The Secret Nobody Told You About

Extend Podcast with Darshan Shah, MD

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...

62. David Nurse: How to Rewire Your Brain for Success (Without Hustling Harder)

Extend Podcast with Darshan Shah, MD

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....

61. Dr. Aly Cohen: The #1 Detox Mistake You’re Probably Making (and What Actually Works)

Extend Podcast with Darshan Shah, MD

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...

60. Cholesterol Myths You Still Believe (And What to Track Instead)

Extend Podcast with Darshan Shah, MD

In this episode of Extend, we’re rethinking everything you’ve been told about cholesterol. For decades, the focus has been on lowering LDL, but that’s only part of the story. The truth? LDL and total cholesterol are outdated metrics. If you're still relying on those alone to assess your heart health, you’re missing the bigger picture. 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...

59. Joel Greene: The Nutrition Secret That Reverses Fatigue and Brain Fog

Extend Podcast with Darshan Shah, MD

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. In this episode of Extend, I’m joined by Joel Greene, creator of the VEEP Nutrition System and one of the most innovative minds in metabolic health. We break down the science behind fat loss, blood sugar regulation, gut health, and why conventional diet advice is failing most people. We dive into how your microbiome controls more than just digestion, why fasting isn’t one-size-fits-all, and what your body...

More Episodes

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