Extend Podcast with Darshan Shah, MD

Darshan Shah, MD
  • 4.8 (124)
  • MEDICINE
  • UPDATED WEEKLY

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.

  1. 4H AGO

    125. Best of Mental Health: The Foundation of Brain and Whole Body Health

    Mental health is shaped by how well the brain produces energy, how well the nervous system remains under stress, and how effectively the mind adapts over time. When these systems begin to break down, problems often appear years before a diagnosis, showing up as anxiety, brain fog, distraction, burnout, or emotional dysregulation that are frequently treated in isolation.  This is a special Best Of episode of Extend, where I've compiled the most important insights from conversations with leaders examining mental health through neuroscience, metabolism, nervous system regulation, and mental training, including Jay Shetty, Dr. Chris Palmer, Jim Kwik, Maya Raichoora, and Gabby Bernstein.  These selected clips highlight why mental health cannot be reduced to brain chemistry alone, how metabolic dysfunction and chronic stress quietly impair brain energy, and why nervous system safety is foundational to healing. You'll hear how focus and mental fatigue are often physiological, how visualization and mindset influence neural pathways, and why regulation, meaning, and consistency matter more than quick fixes. By pulling together these key moments, this episode reflects the patterns I see repeatedly in practice and across these expert discussions, offering a clearer framework for supporting mental health early, when intervention is most effective and long-term resilience can be built.  What We Discuss: Jay Shetty, bestselling author and former monk, explores why mental health begins with inner alignment, how chronic stress is amplified by disconnection from values, and why vulnerability is a skill that deepens emotional resilience rather than a weakness. Dr. Chris Palmer, Harvard-trained psychiatrist and author of Brain Energy, explains why mental illness cannot be separated from metabolic health, how impaired brain energy drives symptoms like anxiety and depression, and why addressing mitochondrial and metabolic dysfunction changes outcomes. Jim Kwik, brain coach and author of Limitless, breaks down why brain fog, distraction, and mental fatigue are not character flaws, how modern habits drain cognitive energy, and what actually restores focus, memory, and mental clarity. Maya Raichoora, mental fitness expert and author of Visualize, explores how visualization rewires neural pathways, why the brain responds to imagined experiences as real, and how mental training can influence both cognitive performance and physical health. Gabby Bernstein, #1 New York Times bestselling author and podcast host, explains why nervous system safety is foundational to mental health, how emotional regulation directly affects inflammation and recovery, and why feeling safe in the body is essential for long-term resilience.   Thank You for Our Sponsors: NextHealth: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/   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 Jay Shetty: Website: https://www.jayshetty.me/  Instagram:https://www.instagram.com/jayshetty   Learn more about Dr. Chris Palmer: Website:  https://www.chrispalmermd.com/ Instagram: https://www.instagram.com/chrispalmermd    Learn more about Jim Kwik: Instagram: @jimkwik​ Facebook: @jimkwikofficial​Log in or sign up to view Twitter: @jimkwik​ YouTube: Jim Kwik Learn more about Maya Raichoora: LinkedIn: https://www.linkedin.com/in/maya-raichoora/  Website: https://mayaraichoora.com/  Learn more about Gabby Bernstein: Instagram: @gabbybernstein Website: https://gabbybernstein.com/ Book: 7 Habits of a Super Attractor: Effortlessly Attract Your Desires

    46 min

  2. 5D AGO

    124. Best of Strength Training: Why Strength Determines How You Age

    Over the past year on Extend, I've had powerful conversations with experts who all kept pointing back to the same foundation: strength training. So in this episode, I'm bringing together a Best Of compilation featuring key moments from Andy Galpin, Vonda Wright, JJ Virgin, Louisa Nicola, and Kelly and Juliet Starrett to highlight why strength matters far beyond the gym. This episode explores strength training from every angle that truly impacts longevity. I break down why muscle is a metabolic engine, how bone health shapes aging decades before problems appear, and how strength and movement directly support brain health and cognitive performance. You'll also hear why mobility is a daily practice, not a workout add-on, and how small habits outside the gym often determine how strong, capable, and pain-free you stay over time. Across these clips, the message is clear: strength training isn't about aesthetics or chasing extremes. It's about building a body and brain that can adapt, recover, and thrive for decades. Whether your goal is longevity, injury prevention, better energy, or aging with confidence, this episode brings together the most important insights to help you train smarter and move better for life.   What We Discuss: (00:00) JJ Virgin, nutrition and fitness expert, explains why muscle is the foundation of metabolism, strength, and long-term vitality, and how protein intake and smart training support powerful aging. (00:00) Andy Galpin, human performance scientist, breaks down how personalized training and understanding individual physiology can help you build strength more effectively and recover like a pro athlete. (00:00) Dr. Vonda Wright, orthopedic surgeon and longevity expert, explores how strength training protects bone density, supports hormones, and reduces fracture risk as we age. (00:00) Louisa Nicola, neurophysiologist and performance coach, connects strength and movement to brain health, explaining how exercise supports cognition, reduces inflammation, and protects against neurodegeneration. (00:00) Kelly and Juliet Starrett, movement and mobility experts, share why daily mobility habits matter as much as workouts, and how strength, posture, and movement patterns shape longevity.   Thank You for Our Sponsors: Pendulum: You can go to pendulumlife.com and use my code EXTEND for 20% off your first membership order.   Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Dr. Vonda Wright Website: https://www.drvondawright.com Instagram: https://www.instagram.com/drvondawright Facebook: https://www.facebook.com/DrVondaWright   Learn more about Andy Galpin: Website:  https://www.andygalpin.com/  Instagram: https://www.instagram.com/drandygalpin/ Learn more about JJ. Virgin: Website: https://jjvirgin.com/ Instagram: @jj.virgin Learn more about Louisa Nicola: Website: https://www.neuroathletics.com.au/  Instagram: https://www.instagram.com/louisanicola_ 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

    31 min

  3. DEC 23

    123. Best of Metabolic Health: Why Metabolic Health Changes Everything

    Metabolic health is the foundation that determines how your body produces energy, manages inflammation, regulates hormones, and protects you from chronic disease. When it breaks down, problems show up years later, long after the real warning signs were missed. This is a special Best Of episode of Extend, where I've compiled the most important insights from conversations with leaders in metabolic health and longevity, including Cynthia Thurlow, Ben Azadi, Dr. Mark Hyman, Casey Means, Josh Clemente, and Karan Rajan. These selected clips highlight why waiting for diabetes is far too late, how insulin resistance can quietly develop over years, and which biomarkers reveal metabolic dysfunction long before symptoms appear. You'll hear how glucose and insulin regulation influence gut health, inflammation, muscle mass, hormone balance, and brain and skin health. By pulling together these key moments, this episode reflects the patterns I see every day in clinic and across these expert discussions, offering a clearer framework for protecting metabolic health early, when intervention has the greatest impact. What's Discussed:  Cynthia Thurlow, nurse practitioner and metabolic health expert, explains why waiting for diabetes is far too late, how insulin resistance develops years before diagnosis, and which early biomarkers reveal true metabolic risk. Ben Azadi, metabolic health educator and author, breaks down why type 2 diabetes is preventable and reversible, how insulin resistance can exist for over a decade without abnormal blood sugar, and why fasting insulin is one of the most important labs to track. Dr. Mark Hyman, functional medicine physician and longevity leader, explores why insulin is rarely tested, how muscle loss accelerates metabolic decline, and why chronic disease shares common metabolic roots. Casey Means, physician and metabolic health advocate, connects metabolic dysfunction to modern lifestyle stressors, explains the core markers of metabolic syndrome, and shares why fewer than 7 percent of Americans meet optimal metabolic criteria. Josh Clemente, health technology innovator, discusses why continuous glucose monitoring offers real-time insight into metabolic health and how glucose regulation shapes long-term disease risk. Karan Rajan, surgeon and gut health educator, explains how the gut microbiome influences systemic inflammation, insulin sensitivity, skin health, and metabolic stability across the entire body. Thank You for Our Sponsors: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit https://vitaboom.com/   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 Karan Rajan:  Instagram: https://www.instagram.com/drkaranrajan/  Website: https://www.drkaranrajan.com/   Learn more about Josh Clemente:  Instagram: https://www.instagram.com/josh.f.clemente/  Website: https://www.levelshealth.com/   Learn more about Dr. Mark Hyman:  Instagram: https://www.instagram.com/drmarkhyman/  Website: https://drhyman.com/    Learn more about Casey Means: Instagram: https://www.instagram.com/drcaseyskitchen/  Website: https://www.caseymeans.com/   Learn more about Cynthia Thurlow:  Instagram: https://www.instagram.com/cynthia_thurlow_/ Website: https://www.cynthiathurlow.com/    Learn more about Ben Azadi:  Instagram: https://www.instagram.com/thebenazadi/ Website: https://www.benazadi.com/

    24 min

  4. DEC 18

    122. Dr. Mayim Bialik on Stress, Mental Health, and Human Connection

    What if the stress you feel every day is not a personal failure, but a biological response to how modern life pulls at your nervous system? In this episode, I sit down with Dr. Mayim Bialik to explore why so many people feel overwhelmed, distracted, and disconnected, even when they are doing everything they were told should make them happy. We talk about how stress lives in the body, how technology quietly rewires attention and dopamine, and why mental health cannot be separated from gut health, lifestyle, and human connection. Mayim shares her path from child actor to neuroscientist, how science and spirituality meet in real life, and why resilience is built through daily practices, not quick fixes. We also unpack trauma, attention, parenting in a digital world, and why learning to regulate your nervous system may matter more than any single intervention. This conversation is an invitation to slow down, reconnect with yourself, and remember that healing does not start with perfection. It starts with awareness. Dr. Mayim Bialik is a neuroscientist, actor, author, and mental health advocate. She holds a PhD in neuroscience from UCLA and is widely known for her role on The Big Bang Theory. Through her podcast and public work, she focuses on mental health, stress, spirituality, and making science accessible and human-centered.   What's Discussed: (00:00) Why Modern Stress Feels Different Today (06:12) How the Nervous System Responds to Daily Overload (12:45) Technology, Dopamine, and Attention Drift (18:30) The Hidden Biology Behind Feeling "Burned Out" (26:04) Gut Health and Mental Health: What We Now Understand (33:29) Trauma, Identity, and the Stories We Carry (41:52) Parenting, Boundaries, and Emotional Regulation (50:11) Building Real Resilience in a Distracted World   Thank You for Our Sponsors: IM8:  Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. Function Health: Learn more and join using my link. Visit www.functionhealth.com/drshah and use gift code DRSHAH25 for a $25 credit toward your membership.   Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd   Learn more about Dr. Mayim Bialik: Podcast: Mayim Bialik's Breakdown Instagram: @missmayim Substack: Mayim Bialik's Breakdown

    1h 19m

  5. DEC 16

    121. How to Protect Your Brain at Every Age

    How much control do you actually have over how your brain ages? Most people assume memory loss and cognitive decline are inevitable, but the science tells a very different story. In this solo episode, I break down why brain health is something you can actively protect decades before symptoms ever appear. I walk you through the core systems that shape how your brain functions over time, from blood sugar regulation and inflammation to sleep, stress, circulation, and daily movement. We explore how lifestyle signals either strengthen or slowly erode cognitive resilience, and why modern research now allows us to detect risk far earlier than ever before. I also explain the biomarkers I watch, the habits that make the biggest impact, and how small daily choices compound over years. This episode is a practical roadmap for anyone who wants sharper thinking, stronger memory, and long-term cognitive health. Whether you are focused on prevention or performance, these principles apply at any stage of life and give you tools to protect what matters most.   What's Discussed: (00:00) Why Brain Aging Is More In Your Control Than You Think (05:45) The Brain's Energy Problem Most People Overlook (12:14) Why Alzheimer's Is Now Called "Type 3 Diabetes" (18:55) How Chronic Inflammation Quietly Damages Cognition (25:38) Blood Pressure, Blood Flow, And Memory Loss (32:40) What Sleep Actually Clears From Your Brain At Night (41:03) Stress, Cortisol, And Shrinking Your Memory Center (53:46) The Hidden Brain Injuries No One Warns You About   Thank You for Our Sponsors: Timeline: Go to timeline.com/drshah to get 20% off your order.   Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd

    36 min

  6. DEC 11

    120. Jess Kane: Your Cells Are Leaking, Here's How to Fix Them

    Have you ever wondered why you can be "doing everything right" with your health and still feel inflamed, foggy, or depleted? The more I study longevity, the more I am convinced this has less to do with the latest hack and more to do with something very basic that we almost never talk about: the integrity of the cell membrane. Every process in the human body begins at the level of the cell membrane, and in today's world, that membrane is under constant attack from toxins, infections, chemicals, and everyday stressors. In this episode of Extend, I sit down with Jess Kane to explore why phosphatidylcholine (PC) may be the most critical nutrient we're not talking about, how modern exposures create "leaky cells," and why nearly all of us are now deficient in the lipids required to keep our DNA, mitochondria, and metabolic pathways safe. We break down the original PK Protocol, the role of PC in detoxification and brain health, and the steps anyone can take to rebuild membrane resilience and restore energy at the cellular level. Jess Kane is the Chief Marketing Officer and third-generation co-owner of BodyBio, a family-led company pioneering science-backed solutions for cellular health, mitochondrial support, and anti-toxin resilience. She blends strategic insight with deep biochemical knowledge, helping BodyBio earn the trust of more than 35,000 healthcare practitioners worldwide. Jess is dedicated to educating the public on foundational lipids like phosphatidylcholine and the critical role they play in modern health.   What's Discussed: (00:00) The "Bubble" Shield: How Your Cell Membrane Actually Works (03:31) Leaky Cells: Toxins, Viruses, and the New Epidemic of Cellular Damage (04:40) Fats That Build (or Break) Your Cell Membrane (11:19) "Our Lipids Are Under Attack": Low-Fat Diets, Modern Toxins, and Metabolic Chaos (15:42) Detox, Rebuild, Repeat: Using PC, TUDCA & Glutathione to Repair from the Inside Out (27:49) Brain Fog, Acetylcholine, and Why PC Is a Hidden Brain Nutrient (33:35) Skin, Aging, and What Healthy Cells Actually Look Like (37:23) Seed Oils, Oxidized Fats, and How to Swap In the Right Lipids   Thank You for Our Sponsors: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/   Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd   Learn more about Jess Kane: Blog: https://bodybio.com/blogs/blog TikTok: @jesskaneb X: https://x.com/jesskberman Instagram: jesskane Instagram: bodybio TikTok: body.bio Facebook: BodyBio Website: Bodybio.com

    46 min

  7. DEC 9

    119. Dr. Rocio Salas Whalen: How To Lose Weight On GLP-1s Without Losing Muscle

    Most people still think GLP-1s are "weight loss shots," but what we are really doing is changing biology at the level of appetite and inflammation, with ripple effects across future generations. In this conversation, I sit down with endocrinologist and obesity specialist Dr. Rocio Salas Whalen to unpack what these medications do inside the body and how to use them responsibly as part of a long-term health strategy. We get into why "eat less, exercise more" failed so many patients, how family history, hormones, and aging drive obesity, and why GLP-1s must be paired with protein and strength training. We also explore GLP-1's impact on visceral fat, diabetes, brain health, what healthy weight loss looks like on a body composition scan, and how to avoid sarcopenia and the so-called "Ozempic face." Dr. Rocio Salas-Whalen is a board-certified endocrinologist and obesity-medicine specialist, author of Weightless, and an early adopter of GLP-1 therapies. Her so-called "GPS framework", GLP-1, protein, and strength training, reflects her approach to evidence-based obesity care. What's Discussed: (00:00) GLP-1s and Weight Loss (12:45) The Impact of GLP-1 Hormone (25:29) Muscle Mass and GLP-1 Importance (31:46) Optimizing Protein Intake on GLP-1 (43:24) GLP-1 Dosing and Gut Health (48:20) Mental Health Implications of Weight Loss (57:16) Weightless Book Pre-Order Announcement   Thank You for Our Sponsors: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. Function Health: Own your health for $365 a year. That's a dollar a day. Learn more and join using my link. Visit www.functionhealth.com/drshah  and use gift code DRSHAH25 for a $25 credit toward your membership.   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. Rocio Salas Whalen: Website: https://www.nyendocrinology.com/dr-salas-whalen IG: https://www.instagram.com/drsalaswhalen/ Threads: https://www.threads.com/@drsalaswhalen Book: Pre-order Here!

    1h 1m

  8. DEC 4

    118. Dr. Suzanne Steinbaum: A New Roadmap to Female Heart Health

    Most people think heart disease is obvious and predictable, yet women often present with completely different warning signs that traditional testing fails to catch. We now have the tools to identify risk decades earlier and reverse disease before it becomes dangerous. In this episode of Extend, we sit down with Dr. Suzanne Steinbaum, cardiologist and leading voice in women's cardiovascular prevention, to uncover why standard testing misses female heart disease, how microvascular dysfunction develops long before blockages appear, and why expanded markers like ApoB and HSCRP should replace outdated cholesterol panels. We break down the role of CLEERLY scans, the power of CPET for detecting endothelial dysfunction, and the exact metabolic shifts that happen during perimenopause and menopause. We also explore how zone two training restores endothelial health, why soft plaque is more dangerous than calcified plaque, and how personalized exercise prescriptions can reverse early disease at any age. Dr. Suzanne Steinbaum is a pioneering preventive cardiologist, founder of the ADESSO model for women's heart health, and a national leader in microvascular research whose work is redefining how we diagnose, prevent, and reverse cardiovascular disease in women.   What's Discussed: (04:15) Why women experience heart disease through microvascular dysfunction rather than classic blockages (07:50) How outdated cholesterol panels miss early cardiovascular risk in women (12:40) Why ApoB, HSCRP, and metabolic markers reveal the real drivers of plaque (17:05) How CLEERLY scans detect dangerous soft plaque that calcium scores miss (22:30) Why standard angiograms often look normal in women despite real disease (27:55) How CPET testing uncovers endothelial dysfunction and identifies true zone two (33:20) How zone two exercise restores arterial flexibility and reverses early disease (39:45) Why perimenopause, stress, sleep, and pregnancy history raise cardiovascular risk and demand personalized prevention Thank You for Our Sponsors: Timeline: 20% off your order. Go to timeline.com/drshah. That's timeline.com/drshah.    Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd   Learn more about Dr. Suzanne Steinbaum: Website : drsuzannesteinbaum.com  Instagram: @drsteinbaum  X: @Dr. Suzanne Steinbaum  Linkedin: Dr. Suzanne Steinbaum

    55 min
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4.8
out of 5
124 Ratings

About

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.

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