Extend Podcast with Darshan Shah, MD

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: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/   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    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/

Dr. Ed Walker, a PhD researcher specializing in plant-based compounds at the New Zealand Institute of Plant and Food Research, discusses groundbreaking insights on appetite regulation. He explains how bitterness can enhance GLP-1, a hormone crucial for managing hunger and metabolism. The conversation covers the ancient use of bitter plants in traditional medicine and their modern relevance, including an innovative supplement called Amarasate. Walker highlights the broader implications of GLP-1 for cognitive health and offers science-backed strategies for sustainable weight management.

You hit the gym, push your limits, and stay consistent, but if you’re skipping recovery, you’re actually holding yourself back. Overtraining doesn’t just slow muscle growth; it ramps up inflammation, messes with your metabolism, and puts unnecessary stress on your heart.  In today’s episode of Extend, I’m breaking down why recovery is the missing piece in your fitness routine. We’ll cover how overtraining wrecks your hormones, metabolism, and nervous system (and how to fix it), the science-backed “sweet spot” for exercise frequency that maximizes gains without burnout, seven next-level recovery strategies, like breathwork, sauna therapy, and sleep tracking, to speed up muscle repair and prevent injury, and why tracking HRV (Heart Rate Variability) and HRR (Heart Rate Recovery) can help you gauge whether you’re actually recovering or just digging yourself into a hole.  If you’re constantly sore, exhausted, or stuck in a plateau, this episode is for you! More workouts aren’t the answer, better recovery is. Tune in now to level up your training, recover faster, and stay strong for life. I also discuss: (00:03) Optimizing Fitness Recovery Protocols (04:56) The Science of Overtraining & Performance Plateaus (07:19) Cold Plunges, Sauna & Advanced Recovery Hacks (10:15) Maximizing Fitness Recovery Strategies (00:03) Optimizing Fitness Recovery Protocols (10:15) Maximizing Fitness Recovery Strategies Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/

In a captivating discussion, Dr. Matt Walker, a renowned neuroscientist and sleep expert from UC Berkeley, unpacks the astonishing effects of sleep deprivation on our brains and bodies. He emphasizes that chronic sleep loss rewires our minds and disrupts hormones, pushing us toward serious health risks. Dr. Walker reveals the QQRT framework for optimal sleep and shares how lifestyle choices, caffeine, and even alcohol can harm our rest. With practical tips for improving sleep quality, he inspires listeners to reclaim their health through better sleep hygiene.

What’s the point of living longer if you’re stiff, in pain, or struggling to stay independent? Mobility isn’t just about stretching, it’s about keeping your joints fluid, your muscles strong, and your balance sharp so you can move with ease at any age. In today’s episode of Extend, I’m breaking down why mobility is the most overlooked pillar of longevity and how you can start improving yours right now. We’ll cover why mobility declines with age (and how to stop it), the five simple at-home tests that reveal how well your body moves, and how sitting too much is silently wrecking your joints and metabolism. I’ll also explain why exercise snacks, quick bursts of movement, can make a huge difference, and why traditional workouts aren’t enough if you want to stay agile for life. Plus, I’ll share my personal mobility routine, including the one-minute test I do every morning and the simple habit—yes, even brushing your teeth—that can help prevent falls, injuries, and stiffness as you age. Your mobility is 100% trainable, and it’s never too late to start. Tune in now and learn how to future-proof your movement for decades to come! I also discuss: (00:21) - Why Mobility Is the Missing Piece in Longevity (05:44) - 5 Simple Tests to Measure Your Mobility (10:36) - How Sitting Too Much Wrecks Your Joints & Balance (16:16) - The Key to Maintaining Mobility for Life Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/

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 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 Dr. David Perlmutter:   Website: https://drperlmutter.com/  Instagram: https://www.instagram.com/davidperlmutter

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 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 Dr. Mindy Pelz   Website: https://drmindypelz.com/ Instagram: https://www.instagram.com/dr.mindypelz

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.