Extend Podcast with Darshan Shah, MD

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.

Pushing hard at the gym without proper recovery can backfire! Overtraining can lead to chronic inflammation and hormone disruptions. Discover the ideal workout frequency to maximize gains and why recovery is key. Learn seven innovative recovery strategies, such as breathwork and sauna therapy, to boost muscle recovery and prevent injuries. Understand how tracking heart rate variability can reveal your recovery status. It's about smarter training, not just harder workouts!

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.