Extend with Darshan Shah, MD is a podcast dedicated to cutting-edge science, research, tools, and protocols designed to help you extend your healthspan.
Starti...
29. The #1 Sign You’re Aging Faster Than You Should
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/
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28. Dr. David Perlmutter: The Gut Mistake That’s Shrinking Your Brain (And How to Avoid It)
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
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27. Dr. Mindy Pelz: The Metabolic Reset Every Woman Needs
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
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26. Speed Up Your Metabolism NOW (The Power is in Your Muscles)
In today’s episode of Extend, I’m diving into one of the most powerful and underutilized tools for your health and longevity: strength training. Whether you’re a gym regular or just getting started, this episode will break down the science and practical strategies you need to transform your fitness routine. Together, we’ll explore the four essential pillars of strength training: building and preserving muscle as you age, how your muscles directly impact your metabolism, the surprising role of muscles as an endocrine organ, and how to create an effective, sustainable routine that fits your lifestyle. From understanding the difference between slow and fast-twitch muscle fibers to how myokines impact everything from brain health to inflammation, this episode is packed with game-changing insights. I’m also sharing actionable tips for optimizing your workouts, from training to failure for muscle growth to recovery techniques like proper sleep, protein intake, and using saunas post-workout. Whether you’re 20 or 70, it’s never too late to reap the life-extending benefits of strength training. Ready to take your fitness to the next level? Tune in ! I also discuss: (00:12) Why Strength Training is the Ultimate Longevity Tool (03:14) The Truth About Muscle Loss and Aging (06:35) How Strength Training Transforms Metabolic Health (17:38) Strength Training: The Key to Consistency and Longevity Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
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25. Mona Sharma: The Shocking Role Your Gut Plays in Cravings and Fatigue
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
Extend with Darshan Shah, MD is a podcast dedicated to cutting-edge science, research, tools, and protocols designed to help you extend your healthspan.
Starting my medical journey at 16 and becoming one of the youngest doctors in the country, studying and training at the Mayo Clinic, Harvard Business School, Singularity University and other prestigious institutions, becoming a board certified surgeon and accumulating over two decades of practice, I have discovered that a mere 20% of health knowledge yields 80% of the results.
That's why this podcast is all about cutting through the noise on how to turn back the aging clock.
I interview world-renowned medical practitioners, doctors, experts, and thought leaders, offering you a step-by-step guide and actionable advice to proactively avoid disease and optimize your health.
Plus, I share weekly solo episodes giving you quick, digestible protocols for successfully extending your healthspan.