Feel Better, Live More with Dr Rangan Chatterjee

The Most Important Daily Habits That Could Add Decades to Your Life & Keep Your Brain Young with Dr Darshan Shah #573

837 snips

Jul 15, 2025

Dr. Darshan Shah, a board-certified surgeon and founder of Next Health, shares his transformative journey from a serious health scare to becoming an expert in functional medicine. He discusses five lifestyle changes that could significantly lower Alzheimer's risk and the alarming effects of prolonged sitting. Shah emphasizes the importance of eliminating ultra-processed foods and the role of gut health in brain function. Listeners also learn about the necessity of tracking health biomarkers and essential supplements for longevity and cognitive health.

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ANECDOTE

Five Steps to Alzheimer's

Darshan Shah outlines a five-step program that leads to Alzheimer's disease.
These steps are head trauma, poor diet with ultra-processed foods, inflammation, toxin exposure, and chronic stress.

ADVICE

Exercise Snacks Every 45 Minutes

Avoid sedentary behavior longer than four hours straight.
Take a brief 'exercise snack' every 45 minutes to counteract sitting effects.

ADVICE

Cut Ultra-Processed Foods First

Eliminate ultra-processed foods from your diet first.
This naturally leads to eating more whole, nutrient-rich foods.

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Did you know that your daily habits directly affect the speed at which your brain is ageing and your risk of getting Alzheimer’s disease in the future?

This week, I'm delighted to welcome Dr Darshan Shah to the podcast. Darshan is a medical doctor, a board-certified surgeon, an expert in preventive health and the founder of Next Health, the first health optimisation and longevity centre to offer life-extending and enhancing technology and treatments.

Whilst working as a surgeon, Darshan became seriously ill with type diabetes, hypertension, an autoimmune condition, and he was told he had a 50% chance of dying in the next 25 years. This wake-up call came just as his first son was born. Rather than accepting a life dependent on medications, he immersed himself in functional medicine and completely reversed his conditions in just eight months.

During our conversation, you'll discover:

The 5 things you could start doing today that would actually increase your chances of getting Alzheimer’s
The 80/20 principle for health and how focusing on just 20% of interventions can deliver 80% of the results
Why sitting for more than four hours increases your risk of death by 15%
Why becoming the "boss of your own biology" through tracking key biomarkers could be life-saving
How inflammation from your gut and mouth can directly impact your brain health decades later
Darshan’s top supplement recommendations for longevity

This conversation challenges the notion that we can simply live intuitively in today's environment and expect to stay healthy. Darshan argues that in our current toxic world, taking an active role in monitoring and optimising our health isn't just beneficial, it's essential.

Whether you're interested in detailed health tracking or just want to learn the basics of staying well, this conversation is packed with practical advice that could transform how you think about your health. I hope you enjoy listening.

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Show notes https://drchatterjee.com/573

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.