Extend Podcast with Darshan Shah, MD

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

Join nutrition expert JJ Virgin, human performance scientist Andy Galpin, neurophysiologist Louisa Nicola, and movement specialists Kelly and Juliet Starrett as they dive deep into the crucial role of strength training. They discuss how muscle serves as a metabolic engine and its significant impact on aging and brain health. Learn about the synergy of strength and endurance, the importance of daily mobility, and how myokines promote cognitive resilience. This conversation emphasizes building a capable and adaptable body for longevity.

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/

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

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

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

Dr. Rocio Salas Whalen, a board-certified endocrinologist and obesity-medicine expert, discusses the transformative power of GLP-1 therapies in weight management. She highlights why traditional advice like 'eat less, exercise more' has fallen short, examining obesity's complex drivers, including genetics and environment. With a focus on preventing muscle loss, she emphasizes the importance of protein intake and strength training alongside GLP-1s. The conversation also explores GLP-1's effects on inflammation, brain health, and sustainable weight loss.

Dr. Suzanne Steinbaum, a pioneering preventive cardiologist and founder of the ADESSO model, reveals critical insights into women's heart health. She discusses how traditional cholesterol tests often overlook women's unique symptoms of heart disease and advocates for new markers like ApoB. Steinbaum emphasizes that microvascular dysfunction is a major risk factor, often missed in standard practices. She shares effective strategies like zone two exercise and the importance of tailored prevention approaches, so women can take charge of their heart health.

Most people think about the gut as a digestive system, yet emerging research shows it functions more like a command center shaping immunity, metabolism, mood, and even coronary artery calcification. The surprising twist is that your gut may be influencing your brain more than your brain influences your gut. In this episode of Extend, we sit down with Dr. Steven Gundry, cardiac surgeon and world leading expert on the microbiome, to uncover how gut bacteria communicate with your mitochondria and brain, why leaky gut silently drives inflammation throughout the entire body, and how keystone species like Akkermansia help rebuild the gut barrier. We break down the role of vitamin D in activating gut stem cells, the impact of glyphosate on serotonin producing bacteria, and why pasteurized or even dead bacteria can modulate the ecosystem just as powerfully as live strains. We also explore how gut derived signals from short chain fatty acids, gasotransmitters, and microbial messenger RNA shape mood, cognition, vascular health, and long term aging trajectories. Dr. Steven Gundry is a renowned heart surgeon, bestselling author, and pioneering researcher in microbiome science whose work has transformed our understanding of gut driven inflammation, autoimmune disease, and the gut brain axis. What's Discussed: (04:10) Why the gut acts as the body's first brain (07:45) How good and bad microbes compete for control of your cravings and mood (12:30) Why Akkermansia and other keystone species determine gut wall integrity (16:55) How dead and pasteurized bacteria still shape the microbiome (21:20) The link between leaky gut, coronary calcification, and systemic inflammation (27:40) How vitamin D activates gut stem cells to repair the intestinal barrier (32:15) How microbial gasotransmitters, short chain fatty acids, and mRNA communicate with the brain (38:50) Why glyphosate disrupts serotonin producing bacteria and impacts mental health 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:@darshanshahmd Learn more about Dr.Steven Gundry: Website : gundrymd.com Instagram: drstevengundry Threads: Dr. Steven Gundry X: Steven Gundry MD Linkedin: Steven Gundry

Dr. Stephanie Venn-Watson, a veterinary epidemiologist and co-founder of Fatty15, reveals fascinating insights on pentadecanoic acid (C15), discovered through research on Navy dolphins. She explains how C15 supports cellular health and longevity, contrasting it with traditional fats. The conversation covers dolphin diet shifts, healthy aging predictors, and C15's role in reducing inflammation and metabolic decline. Venn-Watson also discusses translational research connecting dolphin findings to human health, emphasizing dietary sources and the development of therapeutic supplements.