Extend Podcast with Darshan Shah, MD

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.

55. Jim Kwik: The Real Reason You're Tired, Distracted, and Forgetful 04/22/2025

54. What If High Blood Pressure Is Slowly Killing You? 04/17/2025

53. Dr. Alok Trivedi: You’re Not Lazy—You’re Wired That Way (Here’s How to Change It) 04/15/2025

53. Dr. Alok Trivedi: You’re Not Lazy—You’re Wired That Way (Here’s How to Change It) 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: How trauma silently influences your behavior, health, and identity Why mindset work alone isn’t enough for real transformation The science of “rewiring” your brain to break free from subconscious patterns How emotions get stored in the nervous system—and how to release them Why personalized healing depends on the type of trauma you’ve experienced Real-world strategies to shift out of survival mode and into aligned action Learn more about Dr. Shah: Website: Clinic: Instagram: Learn more about Dr. Alok Trivedi: Website: Instagram: LinkedIn: Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit Books: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/36124780

52. Dr. Greg Kelly: Stop Wasting Money on Supplements! Here’s What Actually Works… 04/10/2025

52. Dr. Greg Kelly: Stop Wasting Money on Supplements! Here’s What Actually Works… 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. Dr. Greg Kelly is a licensed naturopathic physician and leading authority in nootropics and human optimization. He’s the Director of Product Development at Neurohacker Collective and author of Shape Shift. We Also Discuss: The overwhelming number of supplements on the market How to optimize brain health and performance with the right compounds Enhancing resilience with supplements The link between nootropics and gut health How symbiotics support gut health Learn more about Dr. Shah: Website: Clinic: Instagram: Learn more about Dr. Greg Kelly Instagram: LinkedIn: Book: Sources: Thank You To 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! 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 /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35932540

51. Dr. Navaz Habib: Your Nervous System is Under Attack—Here’s How to Fix It 04/08/2025

51. Dr. Navaz Habib: Your Nervous System is Under Attack—Here’s How to Fix It 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: Unlocking Health Through the Vagus Nerve Understanding Chronic Inflammation and Immune Responses Regulating Inflammation Through Vagus Nerve Optimizing Health With Heart Rate Variability Mastering HRV Through Breathwork Exploring Vagus Nerve Health Indicators Exploring Vagus Nerve Stimulation Devices Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit Learn more about Dr. Shah: Website: Clinic: Instagram: Learn more about Dr. Navaz Habib: Instagram: Facebook: YouTube: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/36033605

50. 50% of Heart Disease Is Diagnosed Too Late—Here’s How to Avoid It 04/03/2025

49. Andrew Lacy: The Key to Catching Major Health Issues Early (And Why Most People Miss It) 04/01/2025

49. Andrew Lacy: The Key to Catching Major Health Issues Early (And Why Most People Miss It) 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: 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: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Vitaboom: Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit https://vitaboom.com/ 🔗 Links & Resources: Learn more about Dr. Shah: Website: Clinic: Instagram: Learn more about Andrew Lacy Website: X: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35932525

48. Rajeev Kapur: AI & Healthcare—The Revolution No One Is Ready For 03/29/2025

48. Rajeev Kapur: AI & Healthcare—The Revolution No One Is Ready For 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: Exploring AI in Healthcare Integration Empowering Healthcare Education With AI Personalized Healthcare Coaching With AI Advancements in Longevity and Wellness AI Enhancing Healthcare Conversations Beginner's Guide to AI Basics Thank You To 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! 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: Website: Clinic: Instagram: Learn more about Rajeev Kapur Instagram: Website: Book: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35834290

47. Dr. Vonda Wright: Future-Proof Your Bones—Why Strength Training is Non-Negotiable 03/25/2025

47. Dr. Vonda Wright: Future-Proof Your Bones—Why Strength Training is Non-Negotiable 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: 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: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Vitaboom: Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit Learn more about Dr. Shah: Website: Clinic: Instagram: Learn more about Dr. Vonda Wright Website: Instagram: Facebook: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35834280

46. Jeff Krasno: The Loneliness Epidemic - How Social Isolation Is Killing Us Faster Than Smoking 03/22/2025

46. Jeff Krasno: The Loneliness Epidemic - How Social Isolation Is Killing Us Faster Than Smoking 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: Website: Clinic: Instagram: Learn more about Jeff Krasno: Website: Instagram: Thank You To 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 Timeline: Upgrade your energy from within! 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 /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35722890

45. The 10 Biggest Killers in the U.S.—And the Science of Stopping Them 03/20/2025

44. Dr. Valter Longo: Fasting Myths Busted: What Science REALLY Says About It! 03/18/2025

44. Dr. Valter Longo: Fasting Myths Busted: What Science REALLY Says About It! 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: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to Nexthealth: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at Vitaboom: Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit Learn more about Dr. Shah: Website: Clinic: Instagram: Learn more about Dr. Valter Longo Website: Instagram: Facebook: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35722865

43. Tracy Gapin, MD: Why Men Today Have HALF the Testosterone of Their Fathers 03/15/2025

43. Tracy Gapin, MD: Why Men Today Have HALF the Testosterone of Their Fathers 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: Website: Clinic: Instagram: Learn more about Dr. Tracy Gapin: Website: Instagram: Thank You To 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 Timeline: Upgrade your energy from within! 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 /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35604410

42. Colleen Cutcliffe: Why Your Gut Holds the Key to Metabolic Health (And How to Fix It) 03/11/2025

42. Colleen Cutcliffe: Why Your Gut Holds the Key to Metabolic Health (And How to Fix It) 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 (58:02) How an Unhealthy Microbiome Leads to Disease (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: Clinic: Instagram: Learn more about Colleen Cutcliffe: Website: Instagram: Instagram: Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to Nexthealth: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at Vitaboom: Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35591470

41. Ella Davar: The Nutrition Lies That Are Keeping You Sick (Do This Instead) 03/08/2025

41. Ella Davar: The Nutrition Lies That Are Keeping You Sick (Do This Instead) 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 Thank You To 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 Timeline: Upgrade your energy from within! 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 Learn more about Dr. Shah: Website: Clinic: Instagram: Learn More about Ella Davar: Website: Instagram: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35508820

40. Master Your Sleep Routine: The Science of Matching Your Sleep to Your Biology 03/06/2025

39. Dr. Chris Palmer: Can Fixing Your Diet Help Treat Mental Illness? The Science Says Yes! 03/04/2025

39. Dr. Chris Palmer: Can Fixing Your Diet Help Treat Mental Illness? The Science Says Yes! 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: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to Nexthealth: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at Vitaboom: Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit Learn more about Dr. Shah: Website: Clinic: Instagram: Learn more about Dr. Chris Palmer: Website: Instagram: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35508800

38. Salim Najjar: Feeling Stressed & Tired? Your HRV Might Hold the Answer 03/01/2025

38. Salim Najjar: Feeling Stressed & Tired? Your HRV Might Hold the Answer 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! Let’s dive in. 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: Website: Clinic: Instagram: 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: Website: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35404420

37. 10 Physician-Approved Guidelines for Optimizing Your Sleep Environment 02/27/2025

36. Vishen Lakhiani: THIS is Why Most Wellness Routines Are Failing You… 02/25/2025

36. Vishen Lakhiani: THIS is Why Most Wellness Routines Are Failing You… 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: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit Learn more about Dr. Shah: Website: Clinic: Instagram: Learn more about Vishen Lakhiani Website: Instagram: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35404345

35. Julie Gibson Clark: The Longevity Lies You’ve Been Told (And What Actually Works) 02/24/2025

35. Julie Gibson Clark: The Longevity Lies You’ve Been Told (And What Actually Works) Most people think longevity is about expensive treatments, cutting-edge technology, or the latest supplements. But what if the real key to aging well comes down to something much simpler, understanding your body, making informed choices, and building habits that last? 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 (08:00 - 10:00) — The limitations of Western medicine in long-term health (16:16 - 19:31) — How genetics influence aging and why lifestyle changes are key (24:14 - 27:43) — The importance of self-education in health and longevity (30:15 - 34:28) — The "wellness wheel" approach to optimizing health (39:53 - 44:28) — Biomarkers and tracking real progress in aging Learn more about Dr. Shah: Website: Clinic: Instagram: Learn More about Julie Gibson Clark Website: Instagram: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35310445

34. Fix Hidden Sleep Issues, Supercharge Recovery & Upgrade Your Health 02/20/2025

33. Kelly and Juliet Starrett: Want to Age Strong? Start With This Mobility Routine 02/18/2025

33. Kelly and Juliet Starrett: Want to Age Strong? Start With This Mobility Routine 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 Learn more about Dr. Shah: Website: Clinic: Instagram: Learn more about Kelly and Juliet Starrett : Website: Instagram: Instagram: Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35310400

32. Dr. Ed Walker: How to Control Your Hunger Naturally (Without Injections) 02/15/2025

31. Are You Training Harder, But Feeling Worse? 02/13/2025

30. Dr. Matt Walker: The Sleep Habit That’s Secretly Aging You (and How to Fix It) 02/11/2025

30. Dr. Matt Walker: The Sleep Habit That’s Secretly Aging You (and How to Fix It) 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: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit Learn more about Dr. Shah: Website: Clinic: Instagram: Learn More about Matt Walker: Website: Instagram: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35218615

29. The #1 Sign You’re Aging Faster Than You Should 02/06/2025

28. Dr. David Perlmutter: The Gut Mistake That’s Shrinking Your Brain (And How to Avoid It) 02/04/2025

28. Dr. David Perlmutter: The Gut Mistake That’s Shrinking Your Brain (And How to Avoid It) 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 (04:40) Evolutionary Biology’s Role in Brain Health (14:21) Neurology Meets Functional Medicine (25:52) Metabolic Health and Its Impact on Brain Wellness (41:28) The Gut-Brain Connection Explained (56:09) Understanding Brain Disease Through Metabolic Health (01:03:34) Exercise as a Pillar for Brain Health (01:23:23) Nutrition, Lifestyle, and the Future of Brain Care Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit Learn more about Dr. Shah: Website: Clinic: Instagram: Learn more about Dr. David Perlmutter: Website: Instagram: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35125200

27. Dr. Mindy Pelz: The Metabolic Reset Every Woman Needs 01/28/2025

27. Dr. Mindy Pelz: The Metabolic Reset Every Woman Needs 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 (14:06) Medical Paradigm Shift Towards Individualized Care (21:28) Exploring Fasting and Metabolic Health (33:00) The Truth About Obesogens and Toxins (45:00) The Power of Strength Training and Movement (01:12:00) Reclaiming Balance: Key Lifestyle Shifts for Hormonal Health Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit Learn more about Dr. Shah: Website: Clinic: Instagram: Learn more about Dr. Mindy Pelz Website: Instagram: /episode/index/show/03add746-5496-41d9-bcc9-511a526491e9/id/35024720

26. Speed Up Your Metabolism NOW (The Power is in Your Muscles) 01/24/2025

Extend Podcast with Darshan Shah, MD

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