130. Smarter Drinking: Cut Alcohol Without Sacrifice
Extend Podcast with Darshan Shah, MD
Release Date: 01/15/2026
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Extend Podcast with Darshan Shah, MD
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Extend Podcast with Darshan Shah, MD
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Extend Podcast with Darshan Shah, MD
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Extend Podcast with Darshan Shah, MD
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Extend Podcast with Darshan Shah, MD
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130. Smarter Drinking: Cut Alcohol Without Sacrifice
Extend Podcast with Darshan Shah, MD
How much control do you really have over your alcohol consumption and its effects on your health? Many people assume drinking is just part of social life, but science shows there are practical steps to reduce intake while still enjoying your routine. In this solo episode of Extend, Dr. Darshan Shah, longevity expert and founder of Next Health, breaks down why smarter drinking is a key strategy for improving sleep, metabolism, and long-term wellbeing. He explains how alcohol impacts the body, from disrupting sleep and recovery to impairing executive function, metabolism, and reward pathways....
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Extend Podcast with Darshan Shah, MD
Most people think weight loss is about discipline, calories, or finding the right medication. But what if the real issue is that we’ve misunderstood how hormones, digestion, and recovery actually regulate metabolism in the first place? In this episode of Extend, we sit down with registered dietitian Ashley Koff to unpack what GLP-1 medications are really doing in the body and why bariatric surgery revealed metabolic changes long before significant weight loss ever occurred. We explore incretin hormones, vagus nerve signaling, and why appetite, blood sugar, and inflammation are part of a much...
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128. Hidden Environmental Toxins Are Destroying Your Health
Extend Podcast with Darshan Shah, MD
How much control do you actually have over the toxins in your daily environment? Most people assume chemical exposure is unavoidable, but the science shows there are practical steps that can significantly reduce your toxic load. In this solo episode, we break down why environmental detoxification is a key strategy for protecting your long-term health and longevity. We walk you through the main sources of exposure, from household cleaners and cookware to synthetic fragrances and clothing materials. We explore how these toxins affect your hormones, immune system, and metabolism, and why...
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Extend Podcast with Darshan Shah, MD
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126. How to Fix Your Metabolic Health at Any Age
Extend Podcast with Darshan Shah, MD
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info_outlineHow much control do you really have over your alcohol consumption and its effects on your health? Many people assume drinking is just part of social life, but science shows there are practical steps to reduce intake while still enjoying your routine.
In this solo episode of Extend, Dr. Darshan Shah, longevity expert and founder of Next Health, breaks down why smarter drinking is a key strategy for improving sleep, metabolism, and long-term wellbeing. He explains how alcohol impacts the body, from disrupting sleep and recovery to impairing executive function, metabolism, and reward pathways. Timing, pace, and intentional strategies are critical, and even small, consistent adjustments can create significant benefits over time.
Dr. Shah shares actionable, science-backed strategies that can be implemented without disrupting your lifestyle. These include stopping drinking hours before bed, slowing your pace, pre-deciding limits, using behavioral substitutions, pairing alcohol with meals, avoiding sugary mixers, tracking intake, and leveraging medical tools like naltrexone or GLP-1 receptor agonists when appropriate. Small, consistent changes over weeks and months can have a major impact on overall health and recovery.
What We Discuss:
(00:00) Introduction: Why Smarter Drinking Matters for Health and Recovery
(02:15) How Alcohol Impacts Sleep, Metabolism, and Reward Pathways
(06:40) Timing and Pace: Stop Drinking Before Bed and Space Drinks Strategically
(11:05) Pre-Deciding Limits and Using Behavioral Substitutions for Social Situations
(15:30) Pairing Alcohol with Meals and Avoiding Sugary Mixers
(20:12) Tracking Intake and Using Data to Make Sustainable Changes
(24:45) Medical Tools: Naltrexone and GLP-1 Receptor Agonists for Support
(29:30) Putting It All Together: Practical Strategies for Cutting Back Safely
(33:55) Long-Term Benefits: Improved Recovery, Energy, and Overall Health
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Learn more about Dr. Shah:
Website: https://www.drshah.com/
Clinic: https://www.next-health.com/
Instagram:@darshanshahmd