Extend Podcast with Darshan Shah, MD

Discover the transformative power of strength training for your health and longevity. Learn how building and preserving muscle can significantly impact your metabolism and cognitive function. Delve into the fascinating role of muscles as an endocrine organ and their effects on aging. Get practical tips on optimizing workouts, including the importance of training to failure and recovery strategies like proper sleep and protein intake. It’s never too late to start reaping the life-extending benefits of strength training!

Feeling stuck with your health? Maybe you're doing all the right things—or at least you think you are—but you're still not seeing the results you want. It’s frustrating, right? But here’s the thing: modern life is working against you. Chronic stress, hidden toxins in your environment, and mixed messages about what actually works—it’s no wonder so many of us feel lost when it comes to wellness. In today’s episode of Extend with Dr. Shah, I’m sitting down with Mona Sharma—nutritionist, wellness expert, and someone who truly gets what it takes to turn things around. We’re diving into the real reasons you might not be feeling your best, from the role of your gut health to how stress affects your body more than you realize. We also share simple, actionable ways to detox your life—without feeling overwhelmed—and how to build daily habits that stick, so you can finally feel like the best version of yourself. Mona Sharma is a leading voice in the wellness space, blending her background in integrative nutrition with her expertise in mindfulness and Ayurveda. Mona’s worked with top athletes, A-list celebrities, and people just like you to rebuild their health from the inside out. If you’re ready to break free from the cycle of exhaustion, stress, and frustration, you’re going to love this conversation. Let's jump in!    We Also Discuss: (00:00) Podcast Launch Strategy and Personal Journey (08:43) Exploring Health, Vibrational Shifts (17:19) Navigating Wellness (28:02) Optimizing Digestion and Reducing Toxins (39:52) Detoxifying Your Environment for Health (52:35) Embracing Emotional Health and Wellness (55:53) Creating Daily Rituals for Optimal Health (01:29:24) Foundations of Everyday Health 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: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ 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 Mona Sharma: Website: www.monasharma.com Instagram: @monasharma  

Discover the secret behind sustainable fitness progress and why many goals fail. Learn about key fitness assessments, including DEXA scans, to understand your body better. Explore the importance of setting small, realistic goals and tracking progress regularly. Find out why grip strength is a vital health indicator and how it relates to longevity. Get actionable strategies to overcome plateaus and stay motivated on your fitness journey. Transform your approach to health with a personalized blueprint for success.

Louisa Nicola, a neurophysiologist and founder of NeuroAthletics, specializes in brain optimization and cognitive performance. She explains the crucial connection between exercise and brain health, revealing how aerobic and resistance training can enhance cognitive function. Louisa emphasizes the importance of quality sleep as a brain 'cleaning system' and discusses the dangers of inflammation and ultra-processed foods. With her background as an elite triathlete, she shares practical habits and protocols to prevent cognitive decline and promote mental resilience.

Wondering if the gym can offset hours of desk time? The podcast dives into the dangers of a sedentary lifestyle and its link to chronic diseases like heart disease and Alzheimer’s. Discover how movement throughout the day is crucial for your health. Learn about 'exercise snacks' that can easily fit into your routine and find out why a post-meal walk is a game-changer. With practical tips for breaking the sedentary cycle, it's time to boost your daily activity and enhance your overall well-being!

Dr. Jay Shah, a seasoned cardiologist and Chief Medical Officer at Aktiia, dives deep into the hidden dangers of hypertension, often called the 'silent killer.' He highlights how half the population is unaware of their condition, leading to grave health consequences. Jay shares insights on innovative continuous blood pressure monitoring technology, the link between stress and hypertension, and the impact of lifestyle changes. He emphasizes the importance of proactive management and the potential of new diagnostic tools to transform heart health.

Dr. Rangan Chatterjee, a leading figure in functional medicine and best-selling author, discusses the unseen toll of burnout. He explains how modern life's stressors, from emails to social media, can rewire our brains and lead to chronic fatigue. Listeners learn about the power of micro-habits like quick workouts and tea rituals in combating burnout. Dr. Chatterjee emphasizes aligning daily actions with personal values and introduces the 'three M’s' framework: mindfulness, movement, and mindset, to foster intentional living and overall well-being.

Dive into the confusion of dietary supplements as myths are debunked and personalization is highlighted. Discover why modern diets often lack essential nutrients and which foundational supplements are crucial. Learn about the role of advanced supplements for cognitive and metabolic health. Get insights on ensuring quality and safety in your supplement choices and how blood work and genetic testing can guide your health journey. This discussion is a goldmine for anyone looking to optimize their health with smart supplementation.

Dr. Dale Bredesen, a brain health pioneer and author of 'The End of Alzheimer’s', shares groundbreaking insights on reversing cognitive decline. He explains the importance of early detection and personalized medicine, emphasizing how inflammation and toxins can impact brain health. Dr. Bredesen introduces innovative protocols like Recode and Precode, highlighting patient success stories. The discussion also covers the role of chronic infections and the ApoE4 gene, offering hope and actionable strategies for maintaining cognitive vitality as we age.

Are you trapped in the cycle of endless dieting and calorie counting? For years, we've been told that weight loss is as simple as “calories in, calories out,” but if that’s true, why do so many of us still struggle? What if the problem isn’t just the numbers, but how we think about them? In this episode of theExtend podcast, I take a closer look at why the traditional approach to calorie control fails—and what you can do instead. From the science behind metabolic rate to the surprising impact of ultra-processed foods on your hunger and hormones, I’m going to break down the three key levers for weight management: calorie restriction, dietary restriction, and time-restricted eating. I also reveal why most diets are destined to fail and how small, sustainable changes can transform not just your weight, but your overall health and energy levels. If you’re ready to break free from ineffective methods and embrace a smarter approach, this episode is packed with insights you don’t want to miss.  Tune in to discover how you can not just lose weight but feel better in your own skin. We Also Discuss:   (01:51-02:58) Not All Calories Are Created Equal (03:31-04:20) The Japanese Secret to Mindful Eating (06:50-07:28) Where Your Calories Go: Total Energy Expenditure (08:58-09:38) Why Diets Fail 90% of the Time (10:22-11:37) Time-Restricted Eating: Is Fasting for You?   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/   Learn more about Dr. Shah:   Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/