Extend Podcast with Darshan Shah, MD

Sleep isn't just about rest, it's a critical pillar of metabolic health, cognitive function, and longevity. In this solo episode of Extend, I dive deep into the science of sleep routines and circadian rhythms. I share how proper sleep habits are foundational to the new healthcare paradigm focused on vitality rather than disease management. I explain that your sleep routine actually begins the moment you wake up and continues throughout your day, not just before bedtime. I also cover relaxation techniques like four-by-four box breathing and supplements that may help sleep quality, though I typically avoid recommending melatonin except for jet lag. Additionally, I address the common issue of nighttime urination disruptions and offer strategies for returning to sleep if you wake up in the middle of the night, including breathwork and non-sleep deep rest protocols. By implementing these evidence-based techniques consistently, you can transform your sleep quality and overall health. If you're struggling with falling asleep, waking up groggy, or insufficient deep sleep, this episode provides a concrete, step-by-step strategy to build a powerful sleep routine that optimizes your health, longevity, and daily performance. I Discuss: 03:40 The genetic factors that determine your natural sleep-wake tendencies 05:54 Morning routine strategies to optimize your circadian rhythm 07:37 Evening wind-down practices 09:09 Lifestyle factors affecting sleep quality 11:34 Supplements for sleep and managing common sleep disruptions 13:14 Breathwork and journaling   Studies Cited: https://academic.oup.com/sleep/article/40/2/zsw048/2662182 https://pubmed.ncbi.nlm.nih.gov/33054339/ Links: https://sleepdoctor.com/sleep-quizzes/chronotype-quiz   Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/

In this enlightening discussion, Dr. Chris Palmer, a Harvard-trained psychiatrist and author of *Brain Energy*, connects metabolic health to mental illness. He highlights the alarming rise in mental health disorders and critiques traditional treatment methods. Dr. Palmer explains how poor nutrition and metabolic dysfunction can exacerbate issues like schizophrenia and depression. He advocates for a holistic approach, emphasizing dietary changes and lifestyle modifications as vital to mental wellness, and offers actionable insights for healing the brain.

Salim Najjar, an HRV expert and biohacker, shares his journey of optimizing health through heart rate variability. He emphasizes that stress is a signal to be managed rather than eliminated. Najjar discusses how HRV can predict recovery needs before you even feel fatigued. He provides actionable strategies for improving sleep and resilience through personalized nutrition and movement. Additionally, he redefines stress from a negative force to a catalyst for growth, highlighting the link between emotional processing and overall well-being.

Struggling with sleep? Discover how your bedroom setup may be sabotaging your rest! Learn essential tips like blocking out light, decluttering, and cooling your room for optimal sleep. Explore the benefits of sleep tracking and the importance of a supportive mattress. Plus, find out how to minimize distractions and snoring for a peaceful night. Transform your sleep environment into a sanctuary with simple, science-backed strategies that can rejuvenate your mornings and enhance your overall health!

Vishen Lakhiani, bestselling author and founder of Mindvalley, dives deep into the powerful connection between mind and body. He reveals how transforming your mindset can lead to lasting wellness and even reverse biological age. The conversation highlights the roles of meditation, breathwork, and visualization in enhancing health. Lakhiani discusses the evolution of personal development, intuitive practices, and the groundbreaking nature of hyper-personalized wellness using AI, encouraging listeners to rethink their approach to health.

Julie Gibson Clark, a leading longevity researcher and biohacker, shares her insights on optimizing healthspan through simple, sustainable habits. She critiques traditional medicine's reactive approach, advocating for proactive strategies focused on nutrition and lifestyle. The conversation explores the biochemical effects of food on metabolism and the importance of biological age tracking using DNA methylation. Julie’s journey to the top of the global longevity leaderboard proves that consistent, informed choices empower anyone to take control of their aging process.

Discover how sleep is crucial for metabolic health, cognitive function, and longevity. Learn about the hidden dangers of poor sleep and common signs of disorders like sleep apnea. Delve into the significance of tracking sleep metrics for recovery and overall well-being. Hear personal success stories of data-driven optimization and explore modern tools for sleep monitoring. Unlock secrets to upgrading sleep quality and enhancing performance, revealing why understanding your sleep patterns is vital for long-term health.

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/