Over the past year on Extend, I've had powerful conversations with experts who all kept pointing back to the same foundation: strength training. So in this episode, I'm bringing together a Best Of compilation featuring key moments from Andy Galpin, Vonda Wright, JJ Virgin, Louisa Nicola, and Kelly and Juliet Starrett to highlight why strength matters far beyond the gym. This episode explores strength training from every angle that truly impacts longevity. I break down why muscle is a metabolic engine, how bone health shapes aging decades before problems appear, and how strength and movement directly support brain health and cognitive performance. You'll also hear why mobility is a daily practice, not a workout add-on, and how small habits outside the gym often determine how strong, capable, and pain-free you stay over time. Across these clips, the message is clear: strength training isn't about aesthetics or chasing extremes. It's about building a body and brain that can adapt, recover, and thrive for decades. Whether your goal is longevity, injury prevention, better energy, or aging with confidence, this episode brings together the most important insights to help you train smarter and move better for life. What We Discuss: (00:00) JJ Virgin, nutrition and fitness expert, explains why muscle is the foundation of metabolism, strength, and long-term vitality, and how protein intake and smart training support powerful aging. (00:00) Andy Galpin, human performance scientist, breaks down how personalized training and understanding individual physiology can help you build strength more effectively and recover like a pro athlete. (00:00) Dr. Vonda Wright, orthopedic surgeon and longevity expert, explores how strength training protects bone density, supports hormones, and reduces fracture risk as we age. (00:00) Louisa Nicola, neurophysiologist and performance coach, connects strength and movement to brain health, explaining how exercise supports cognition, reduces inflammation, and protects against neurodegeneration. (00:00) Kelly and Juliet Starrett, movement and mobility experts, share why daily mobility habits matter as much as workouts, and how strength, posture, and movement patterns shape longevity. Thank You for Our Sponsors: Pendulum: You can go to pendulumlife.com and use my code EXTEND for 20% off your first membership order. Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Dr. Vonda Wright Website: https://www.drvondawright.com Instagram: https://www.instagram.com/drvondawright Facebook: https://www.facebook.com/DrVondaWright Learn more about Andy Galpin: Website: https://www.andygalpin.com/ Instagram: https://www.instagram.com/drandygalpin/ Learn more about JJ. Virgin: Website: https://jjvirgin.com/Instagram: @jj.virgin Learn more about Louisa Nicola: Website: https://www.neuroathletics.com.au/ Instagram: https://www.instagram.com/louisanicola_ 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
Metabolic health is the foundation that determines how your body produces energy, manages inflammation, regulates hormones, and protects you from chronic disease. When it breaks down, problems show up years later, long after the real warning signs were missed. This is a special Best Of episode of Extend, where I've compiled the most important insights from conversations with leaders in metabolic health and longevity, including Cynthia Thurlow, Ben Azadi, Dr. Mark Hyman, Casey Means, Josh Clemente, and Karan Rajan. These selected clips highlight why waiting for diabetes is far too late, how insulin resistance can quietly develop over years, and which biomarkers reveal metabolic dysfunction long before symptoms appear. You'll hear how glucose and insulin regulation influence gut health, inflammation, muscle mass, hormone balance, and brain and skin health. By pulling together these key moments, this episode reflects the patterns I see every day in clinic and across these expert discussions, offering a clearer framework for protecting metabolic health early, when intervention has the greatest impact. What's Discussed: Cynthia Thurlow, nurse practitioner and metabolic health expert, explains why waiting for diabetes is far too late, how insulin resistance develops years before diagnosis, and which early biomarkers reveal true metabolic risk. Ben Azadi, metabolic health educator and author, breaks down why type 2 diabetes is preventable and reversible, how insulin resistance can exist for over a decade without abnormal blood sugar, and why fasting insulin is one of the most important labs to track. Dr. Mark Hyman, functional medicine physician and longevity leader, explores why insulin is rarely tested, how muscle loss accelerates metabolic decline, and why chronic disease shares common metabolic roots. Casey Means, physician and metabolic health advocate, connects metabolic dysfunction to modern lifestyle stressors, explains the core markers of metabolic syndrome, and shares why fewer than 7 percent of Americans meet optimal metabolic criteria. Josh Clemente, health technology innovator, discusses why continuous glucose monitoring offers real-time insight into metabolic health and how glucose regulation shapes long-term disease risk. Karan Rajan, surgeon and gut health educator, explains how the gut microbiome influences systemic inflammation, insulin sensitivity, skin health, and metabolic stability across the entire body. Thank You for Our Sponsors: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. 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 Karan Rajan: Instagram: https://www.instagram.com/drkaranrajan/ Website: https://www.drkaranrajan.com/ Learn more about Josh Clemente: Instagram: https://www.instagram.com/josh.f.clemente/ Website: https://www.levelshealth.com/ Learn more about Dr. Mark Hyman: Instagram: https://www.instagram.com/drmarkhyman/ Website: https://drhyman.com/ Learn more about Casey Means: Instagram: https://www.instagram.com/drcaseyskitchen/ Website: https://www.caseymeans.com/ Learn more about Cynthia Thurlow: Instagram: https://www.instagram.com/cynthia_thurlow_/ Website: https://www.cynthiathurlow.com/ Learn more about Ben Azadi: Instagram: https://www.instagram.com/thebenazadi/ Website: https://www.benazadi.com/
What if the stress you feel every day is not a personal failure, but a biological response to how modern life pulls at your nervous system? In this episode, I sit down with Dr. Mayim Bialik to explore why so many people feel overwhelmed, distracted, and disconnected, even when they are doing everything they were told should make them happy. We talk about how stress lives in the body, how technology quietly rewires attention and dopamine, and why mental health cannot be separated from gut health, lifestyle, and human connection. Mayim shares her path from child actor to neuroscientist, how science and spirituality meet in real life, and why resilience is built through daily practices, not quick fixes. We also unpack trauma, attention, parenting in a digital world, and why learning to regulate your nervous system may matter more than any single intervention. This conversation is an invitation to slow down, reconnect with yourself, and remember that healing does not start with perfection. It starts with awareness. Dr. Mayim Bialik is a neuroscientist, actor, author, and mental health advocate. She holds a PhD in neuroscience from UCLA and is widely known for her role on The Big Bang Theory. Through her podcast and public work, she focuses on mental health, stress, spirituality, and making science accessible and human-centered. What's Discussed: (00:00) Why Modern Stress Feels Different Today (06:12) How the Nervous System Responds to Daily Overload (12:45) Technology, Dopamine, and Attention Drift (18:30) The Hidden Biology Behind Feeling "Burned Out" (26:04) Gut Health and Mental Health: What We Now Understand (33:29) Trauma, Identity, and the Stories We Carry (41:52) Parenting, Boundaries, and Emotional Regulation (50:11) Building Real Resilience in a Distracted World Thank You for Our Sponsors: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. Function Health: Learn more and join using my link. Visit www.functionhealth.com/drshah and use gift code DRSHAH25 for a $25 credit toward your membership. Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Dr. Mayim Bialik: Podcast: Mayim Bialik's Breakdown Instagram: @missmayim Substack: Mayim Bialik's Breakdown
How much control do you actually have over how your brain ages? Most people assume memory loss and cognitive decline are inevitable, but the science tells a very different story. In this solo episode, I break down why brain health is something you can actively protect decades before symptoms ever appear. I walk you through the core systems that shape how your brain functions over time, from blood sugar regulation and inflammation to sleep, stress, circulation, and daily movement. We explore how lifestyle signals either strengthen or slowly erode cognitive resilience, and why modern research now allows us to detect risk far earlier than ever before. I also explain the biomarkers I watch, the habits that make the biggest impact, and how small daily choices compound over years. This episode is a practical roadmap for anyone who wants sharper thinking, stronger memory, and long-term cognitive health. Whether you are focused on prevention or performance, these principles apply at any stage of life and give you tools to protect what matters most. What's Discussed: (00:00) Why Brain Aging Is More In Your Control Than You Think (05:45) The Brain's Energy Problem Most People Overlook (12:14) Why Alzheimer's Is Now Called "Type 3 Diabetes" (18:55) How Chronic Inflammation Quietly Damages Cognition (25:38) Blood Pressure, Blood Flow, And Memory Loss (32:40) What Sleep Actually Clears From Your Brain At Night (41:03) Stress, Cortisol, And Shrinking Your Memory Center (53:46) The Hidden Brain Injuries No One Warns You About Thank You for Our Sponsors: Timeline: Go to timeline.com/drshah to get 20% off your order. Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd
Have you ever wondered why you can be "doing everything right" with your health and still feel inflamed, foggy, or depleted? The more I study longevity, the more I am convinced this has less to do with the latest hack and more to do with something very basic that we almost never talk about: the integrity of the cell membrane. Every process in the human body begins at the level of the cell membrane, and in today's world, that membrane is under constant attack from toxins, infections, chemicals, and everyday stressors. In this episode of Extend, I sit down with Jess Kane to explore why phosphatidylcholine (PC) may be the most critical nutrient we're not talking about, how modern exposures create "leaky cells," and why nearly all of us are now deficient in the lipids required to keep our DNA, mitochondria, and metabolic pathways safe. We break down the original PK Protocol, the role of PC in detoxification and brain health, and the steps anyone can take to rebuild membrane resilience and restore energy at the cellular level. Jess Kane is the Chief Marketing Officer and third-generation co-owner of BodyBio, a family-led company pioneering science-backed solutions for cellular health, mitochondrial support, and anti-toxin resilience. She blends strategic insight with deep biochemical knowledge, helping BodyBio earn the trust of more than 35,000 healthcare practitioners worldwide. Jess is dedicated to educating the public on foundational lipids like phosphatidylcholine and the critical role they play in modern health. What's Discussed: (00:00) The "Bubble" Shield: How Your Cell Membrane Actually Works (03:31) Leaky Cells: Toxins, Viruses, and the New Epidemic of Cellular Damage (04:40) Fats That Build (or Break) Your Cell Membrane (11:19) "Our Lipids Are Under Attack": Low-Fat Diets, Modern Toxins, and Metabolic Chaos (15:42) Detox, Rebuild, Repeat: Using PC, TUDCA & Glutathione to Repair from the Inside Out (27:49) Brain Fog, Acetylcholine, and Why PC Is a Hidden Brain Nutrient (33:35) Skin, Aging, and What Healthy Cells Actually Look Like (37:23) Seed Oils, Oxidized Fats, and How to Swap In the Right Lipids Thank You for Our Sponsors: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Jess Kane: Blog: https://bodybio.com/blogs/blog TikTok: @jesskaneb X: https://x.com/jesskberman Instagram: jesskane Instagram: bodybio TikTok: body.bio Facebook: BodyBio Website: Bodybio.com
Most people still think GLP-1s are "weight loss shots," but what we are really doing is changing biology at the level of appetite and inflammation, with ripple effects across future generations. In this conversation, I sit down with endocrinologist and obesity specialist Dr. Rocio Salas Whalen to unpack what these medications do inside the body and how to use them responsibly as part of a long-term health strategy. We get into why "eat less, exercise more" failed so many patients, how family history, hormones, and aging drive obesity, and why GLP-1s must be paired with protein and strength training. We also explore GLP-1's impact on visceral fat, diabetes, brain health, what healthy weight loss looks like on a body composition scan, and how to avoid sarcopenia and the so-called "Ozempic face." Dr. Rocio Salas-Whalen is a board-certified endocrinologist and obesity-medicine specialist, author of Weightless, and an early adopter of GLP-1 therapies. Her so-called "GPS framework", GLP-1, protein, and strength training, reflects her approach to evidence-based obesity care. What's Discussed: (00:00) GLP-1s and Weight Loss (12:45) The Impact of GLP-1 Hormone (25:29) Muscle Mass and GLP-1 Importance (31:46) Optimizing Protein Intake on GLP-1 (43:24) GLP-1 Dosing and Gut Health (48:20) Mental Health Implications of Weight Loss (57:16) Weightless Book Pre-Order Announcement Thank You for Our Sponsors: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. Function Health: Own your health for $365 a year. That's a dollar a day. Learn more and join using my link. Visit www.functionhealth.com/drshah and use gift code DRSHAH25 for a $25 credit toward your membership. 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. Rocio Salas Whalen: Website: https://www.nyendocrinology.com/dr-salas-whalen IG: https://www.instagram.com/drsalaswhalen/ Threads: https://www.threads.com/@drsalaswhalen Book: Pre-order Here!
Most people think heart disease is obvious and predictable, yet women often present with completely different warning signs that traditional testing fails to catch. We now have the tools to identify risk decades earlier and reverse disease before it becomes dangerous. In this episode of Extend, we sit down with Dr. Suzanne Steinbaum, cardiologist and leading voice in women's cardiovascular prevention, to uncover why standard testing misses female heart disease, how microvascular dysfunction develops long before blockages appear, and why expanded markers like ApoB and HSCRP should replace outdated cholesterol panels. We break down the role of CLEERLY scans, the power of CPET for detecting endothelial dysfunction, and the exact metabolic shifts that happen during perimenopause and menopause. We also explore how zone two training restores endothelial health, why soft plaque is more dangerous than calcified plaque, and how personalized exercise prescriptions can reverse early disease at any age. Dr. Suzanne Steinbaum is a pioneering preventive cardiologist, founder of the ADESSO model for women's heart health, and a national leader in microvascular research whose work is redefining how we diagnose, prevent, and reverse cardiovascular disease in women. What's Discussed: (04:15) Why women experience heart disease through microvascular dysfunction rather than classic blockages (07:50) How outdated cholesterol panels miss early cardiovascular risk in women (12:40) Why ApoB, HSCRP, and metabolic markers reveal the real drivers of plaque (17:05) How CLEERLY scans detect dangerous soft plaque that calcium scores miss (22:30) Why standard angiograms often look normal in women despite real disease (27:55) How CPET testing uncovers endothelial dysfunction and identifies true zone two (33:20) How zone two exercise restores arterial flexibility and reverses early disease (39:45) Why perimenopause, stress, sleep, and pregnancy history raise cardiovascular risk and demand personalized prevention Thank You for Our Sponsors: Timeline: 20% off your order. Go to timeline.com/drshah. That's timeline.com/drshah. Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Dr. Suzanne Steinbaum: Website : drsuzannesteinbaum.com Instagram: @drsteinbaum X: @Dr. Suzanne Steinbaum Linkedin: Dr. Suzanne Steinbaum
Most people think about the gut as a digestive system, yet emerging research shows it functions more like a command center shaping immunity, metabolism, mood, and even coronary artery calcification. The surprising twist is that your gut may be influencing your brain more than your brain influences your gut. In this episode of Extend, we sit down with Dr. Steven Gundry, cardiac surgeon and world leading expert on the microbiome, to uncover how gut bacteria communicate with your mitochondria and brain, why leaky gut silently drives inflammation throughout the entire body, and how keystone species like Akkermansia help rebuild the gut barrier. We break down the role of vitamin D in activating gut stem cells, the impact of glyphosate on serotonin producing bacteria, and why pasteurized or even dead bacteria can modulate the ecosystem just as powerfully as live strains. We also explore how gut derived signals from short chain fatty acids, gasotransmitters, and microbial messenger RNA shape mood, cognition, vascular health, and long term aging trajectories. Dr. Steven Gundry is a renowned heart surgeon, bestselling author, and pioneering researcher in microbiome science whose work has transformed our understanding of gut driven inflammation, autoimmune disease, and the gut brain axis. What's Discussed: (04:10) Why the gut acts as the body's first brain (07:45) How good and bad microbes compete for control of your cravings and mood (12:30) Why Akkermansia and other keystone species determine gut wall integrity (16:55) How dead and pasteurized bacteria still shape the microbiome (21:20) The link between leaky gut, coronary calcification, and systemic inflammation (27:40) How vitamin D activates gut stem cells to repair the intestinal barrier (32:15) How microbial gasotransmitters, short chain fatty acids, and mRNA communicate with the brain (38:50) Why glyphosate disrupts serotonin producing bacteria and impacts mental health Thank You for Our Sponsors: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. 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:@darshanshahmd Learn more about Dr.Steven Gundry: Website : gundrymd.com Instagram: drstevengundry Threads: Dr. Steven Gundry X: Steven Gundry MD Linkedin: Steven Gundry
Most people hear "saturated fat" and think of something harmful, yet emerging research reveals that one specific fatty acid supports stronger cell membranes, healthier metabolic function, and better long-term resilience. C15 plays a unique role in the biology of aging and may help explain why certain populations experience longer, healthier lives. In this episode of Extend, we sit down with Dr. Stephanie Venn-Watson, veterinary epidemiologist and co-founder of Fatty15, to uncover how Navy dolphin research led to the discovery of C15 as the first essential fatty acid identified in nearly a century. We unpack why odd chain fats behave differently than traditional dietary fats, how C15 stabilizes cellular aging pathways, and why declining levels in the modern diet may be contributing to metabolic and cognitive decline. We also explore how C15's effects on ferroptosis, inflammation, liver markers, and mitochondrial efficiency offer a new way to support healthspan at the cellular level. Dr. Stephanie Venn-Watson is a leading veterinary epidemiologist whose groundbreaking research on marine mammals revealed the essential role of C15 in aging, metabolism, and cellular integrity, ultimately leading to the development of the concentrated and clinically studied Fatty15 formulation. What's Discussed: (07:20) How Navy dolphin research led to the discovery of C15 (11:45) Why C15 functions differently from traditional saturated fats (15:10) The link between C15, cell membrane stability, and aging (19:40) How declining C15 levels influence metabolic and inflammatory markers (24:00) The science of ferroptosis and why it accelerates aging (28:30) How C15 interacts with AMPK, PPAR, mTOR, and mitochondrial pathways (33:10) The challenge of getting enough C15 through modern diets (38:25) How Fatty15 provides a bioavailable source of this essential fatty acid Thank You for Our Sponsors: Nexthealth: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Dr. Stephanie Venn-Watson: Website : https://fatty15.com/ Instagram: https://www.instagram.com/fatty15/ X: https://x.com/meetfatty15 Facebook: https://www.facebook.com/meetfatty15/ Linkedin: https://www.linkedin.com/in/stephanievennwatson
Most of us think inflammation is something we can fix with supplements, lab tests, or the latest diet trend. But what if the real solution comes from ancient wisdom that modern science is finally catching up to? In this episode of Extend, we sit down with Dr. Shivani Gupta, Ayurvedic practitioner, author, and founder of Fusionary Formulas, to explore how Ayurveda bridges timeless principles with modern longevity science. We break down how your dosha or "elemental design" shapes digestion, energy, and stress, and why aligning your daily rhythm with your biology can lower inflammation and optimize performance. We also explore the science behind Ayurvedic rituals that calm inflammation from the inside out, from cooking with healing spices like turmeric and ginger to grounding, tongue scraping, and creating simple routines that support recovery and resilience. Dr. Shivani Gupta is an Ayurvedic expert and founder of Fusionary Formulas, a modern supplement line combining ancient herbal medicine with clinical research. Her upcoming book, The Inflammation Code, reveals how to decode inflammation through food, lifestyle, and ritual to live longer and stronger. What's Discussed: (06:15) The hidden link between chronic inflammation and modern lifestyle (10:40) How Ayurveda defines balance through the three doshas (14:20) Understanding your "elemental design" and what it means for digestion, stress, and sleep (18:45) Why syncing your habits with circadian rhythm lowers inflammation (23:10) The science behind turmeric, ginger, and other Ayurvedic anti-inflammatories (28:00) Rituals that regulate your nervous system and calm "mental inflammation" (33:25) How to integrate grounding, tongue scraping, and oil pulling into your daily routine (38:00) Ayurvedic detox principles for modern longevity (43:10) Common myths about Ayurveda and how to apply it practically (47:30) Dr. Gupta's top daily habits for inflammation-free living Thank You for Our Sponsors: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. 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:@darshanshahmd Learn more about Dr. Shivani Gupta : Website : https://shivanigupta.com/ Instagram: dr.shivanigupta Linkedin: Dr. Shivani Gupta
Most of us grew up thinking anything sold at the grocery store was safe to eat. But behind every "heart healthy," "high protein," or "low fat" label lies a different truth one built on ultra-processed ingredients, chemical additives, and marketing tricks. In this episode of Extend, we sit down with Julia Putzeys, founder of the Trash Panda App, to uncover what's really in our food and how to make smarter choices that protect our long-term health. We break down what defines an ultra-processed food, why seed oils, food dyes, and artificial sweeteners disrupt metabolism and gut health, and how ingredient literacy can literally change your biology. We also explore how small, consistent choices like swapping one product at a time can help you shift from calorie counting to nutrient density and teach your kids the same. Julia Putzeys is a software developer turned nutritionist and creator of Trash Panda, the viral app helping millions of people decode food labels, identify hidden additives, and choose real, whole ingredients. What's Discussed: (09:00) How Ultra-Processed Foods Impact Longevity and Chronic Disease (12:30) The Psychology and Science Behind Food Addiction (20:00) Why "Low-Fat" and "Sugar-Free" Often Mean More Toxic (29:50) The Real Problem With Seed Oils and Food Dyes (18:00) How to Retrain Your Taste Buds and Microbiome (32:00) Practical Swaps for Clean, Nutrient-Dense Eating Thank You for Our Sponsors: Timeline: 20% off your order. Go to timeline.com/drshah. That's timeline.com/drshah. Function Health: Learn more and join using functionhealth.com/drshah. The first 1000 get a $100 credit toward their membership. Visit www.functionhealth.com/drshah or use gift code DRSHAH100 at sign-up to own your health. Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Julia Putzeys : Linkedin: Julia Putzeys X: @JuliaPutzeys You Tube: Julia Putzeys TikTok: @tp_julia Download the Trash Panda App on iOS or Android: https://trashpanda.app.link/3FycqbNk0Xb Trash Panda on Instagram: @trashpanda_app
You can eat healthy, exercise daily, and still struggle with fatigue, inflammation, or brain fog. Why? Because every system in your body is connected. The gut, brain, and immune system are constantly communicating, and most health plans ignore that network. In this episode of Extend, I sit down with Dr. Karan Rajan to explore how the gut microbiome shapes everything from digestion and immunity to mood, skin, and longevity. We unpack the science behind leaky gut, fiber diversity, fermented foods, and the connection between microbiome imbalance and chronic inflammation. We also dive into practical steps such as how to feed all three layers of your colon, the right way to use fiber supplements, the truth about probiotics, and how daily habits like sleep timing, stress, and even phone use in the bathroom affect gut health. Dr. Karan Rajan is a surgeon, educator, and gut health expert with more than five million followers across social media. His research in microbiome science and human health has made him one of the most trusted voices translating complex medicine into actionable steps for modern life. What's Discussed: (00:00) From Surgery to the Science of the Microbiome (05:18) How Fiber Diversity Fuels a Healthy Gut (12:14) The Link Between Leaky Gut, Skin, and Inflammation (19:49) What Destroys the Microbiome and How to Rebuild It (27:56) Poop, Circadian Rhythms, and Real Gut Health Markers (40:13) Fiber Supplements, Fermented Foods, and Smart Probiotics (54:05) Inside the Future of Gut Health and the Loam Project Thank You to Our Sponsors: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. Pendulum: Go to pendulumlife.com and use code EXTEND at checkout for 20% off all Pendulum membership first orders. Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Dr. Karan Rajan: Instagram: drkaranrajan YouTube: Dr Karan Linkedin: Dr Karan Rajan LOAM: www.loamscience.com
What if the future of medicine isn't about diagnosing disease, but preventing it entirely? For decades, our healthcare system has only reacted once things go wrong. We measure when there are symptoms. We intervene when there is a crisis. But what if we could see the shift before it becomes an illness? In this episode of EXTEND, I'm joined by Josh Clemente, founder of Levels and former SpaceX engineer, to explore how continuous health monitoring is about to change human health at scale. Josh shares how engineering principles—not traditional medicine—first revealed the hidden metabolic patterns that were draining his energy, affecting his cognition, and pushing him toward disease long before any lab test reflected it. We discuss why continuous glucose monitoring is only the first step in this revolution, how data empowers individuals instead of the healthcare system, and why the next era of health will be defined by observability—real-time insight that lets you adjust, course-correct, and optimize your biology every single day. Josh Clemente is the co-founder of Levels, a metabolic health platform bringing continuous glucose monitoring and real-time lifestyle coaching to the mainstream. Previously, he led life support systems engineering at SpaceX, where he developed safety technology for astronauts aboard the Crew Dragon spacecraft. What's Discussed: (00:00) Why You Should Own Your Health Data — Not Your Doctor (05:50) The Tech That's About to Replace Annual Checkups (17:47) The Medical System Won't Fix Chronic Disease — You Will (26:02) AI + Biology: The Turning Point We've Been Waiting For (35:15) Learning to "Read" Your Body in Real Time (45:54) How Small Daily Inputs Create (or Reverse) Disease (57:05) What's Coming Next in Wearable Health Tech (01:06:57) Continuous Monitoring: The Future of Metabolic Health (01:13:57) Metabolic Health = Energy. And Energy = Life. (01:27:11) Final Takeaways: Empowerment, Data, and Ownership Thank You for Our Sponsors: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Josh Clemente: Instagram: @levels Instagram: @josh.f.clemente Website: https://www.levels.com/
What if the real key to longevity has nothing to do with your workouts or supplements, but with how well your brain is wired to adapt, repair, and thrive? In this episode of EXTEND, I sit down with Dr. Amir Vookshoor, a board-certified neurosurgeon and founder of NeuroVella Brain Spa, to explore how modern neuroscience and biohacking are merging to shape the future of brain health. We dive into how trauma, inflammation, and stress rewire the nervous system and how to reset it. From neurofeedback and TMS to breathwork, sleep, and emerging tools like plasmapheresis and light-based neuromodulation, this conversation reveals the most powerful, science-backed ways to reprogram the brain for focus, resilience, and longevity. Dr. Amir Vookshoor is a pioneering neurosurgeon integrating modern neuroscience with holistic medicine to help patients achieve optimal brain function. His work bridges surgery, neuroplasticity, and mind-body science to unlock new pathways for healing and human potential. What's Discussed: (00:00) From Neurosurgery to the Future of Brain Health (10:42) How Stress and Trauma Rewire the Nervous System (19:58) Neurofeedback, Brain States, and Consciousness (31:25) Advanced Imaging and Early Alzheimer's Prevention (40:16) Plasmapheresis and the Science of Brain Renewal (50:27) Breathwork, Sleep, and the Brain-Body Connection Thank You for Our Sponsors: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. 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:@darshanshahmd Learn more about : Instagram: @drvokshoor Website: NEUROSURGERY & SPINE GROUP
What if the key to living longer and feeling younger has been hidden in ancient medicine all along? Long before supplements, peptides, or wearables, healing was about restoring balance through food, movement, belief, and nature. Today, those same principles are being shown by modern science to protect your cells, extend your healthspan, and reverse root causes of disease. In this episode of EXTEND, I'm joined by Dr. Josh Axe and we explore how ancient healing systems like Ayurveda and Traditional Chinese Medicine intersect with today's most advanced longevity research. We dive into the biology of faith and mindset, how chronic stress and emotion impact gene expression, and the connection between gut health, inflammation, and aging. We also discuss how to bridge natural and modern medicine, the surprising role of peptides and stem cells in regeneration, and why true longevity begins with the everyday habits you practice, not just the protocols you chase. Dr. Josh Axe, DC, DNM, CNS, is a doctor of chiropractic and natural medicine, a clinical nutritionist, and the co-founder of Ancient Nutrition. He is also the host of the podcast The Dr. Josh Axe Show and the bestselling author of Ancient Remedies and The Biblical Diet. We Also Discuss: (00:04) Traditional vs. Western medicine and where real healing happens (08:51) Ancient nutrition and the science of longevity (14:31) The emotional biology of healing in Eastern medicine (25:55) Biblical health codes and the roots of longevity (38:06) Mold toxicity, early signs, triggers, and recovery (52:26) Illness, purpose, and the path to healing (01:12:38) Regenerative therapies using peptides and stem cells (01:27:59) The future of wellness through ancient wisdom and modern science Thank You to Our Sponsors: Timeline: Go to timeline.com/drshah to get 20% off your order. Function Health: Learn more and join using functionhealth.com/drshah. The first 1000 get a $100 credit toward their membership. Visit www.functionhealth.com/drshah or use gift code DRSHAH100 at sign-up to own your health. Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Dr. Josh Axe: Website: www.draxe.com Instagram:@drjoshaxe YouTube: www.youtube.com/@DrJoshAxe
What if the real secret to longevity isn't found in science alone, but in how we choose to live, love, and connect every day? In this special posthumous episode of EXTEND, I revisit one of the most meaningful conversations I've ever had — with Dr. Gladys McGarey, the 103-year-old physician known as the Mother of Holistic Medicine and author of The Well-Lived Life. Before her passing, Dr. McGarey shared a century's worth of wisdom on what truly heals us, from the inside out. We talk about how she helped create the holistic medicine movement, the deeper meaning behind her "Five L's" — love, life, laughter, labor, and listening — and how energy, purpose, and community shape both health and happiness. She also shares powerful stories from her early life in India, her encounter with Gandhi, and how compassion became the foundation of her medical practice. Dr. Gladys McGarey reminds us that medicine isn't just about curing disease — it's about nurturing the human spirit, and remembering that love itself is one of the most powerful healing forces we have. We Also Discuss: (00:00) A Century of Healing: The Life and Legacy of Dr. Gladys McGarey (09:45) Growing Up in India and Meeting Gandhi (20:23) How Holistic Medicine Was Born, and Why It Still Matters (25:32) The Physician Within: What True Healing Really Means (27:20) Energy, Purpose, and the Secret to Staying "Alive" at Any Age (33:55) Turning Setbacks into Teachers: Finding Growth in Pain (37:46) Why Community Is the Medicine We're Missing (43:54) The Vision for a Healing Village, Where Love and Life Lead Medicine Thank You to Our Sponsor: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Dr. Gladys McGarey: Website:https://gladysmcgarey.com/Instagram: @livingmedicinedr
What if the real turning point for women's health isn't menopause itself, but the decade before it? Long before the symptoms hit, your brain, bones, and heart are already changing, silently. You can train hard, eat clean, and still lose strength, bone density, and cognitive sharpness if you're not addressing the biology underneath it all. In this episode of EXTEND, I'm joined by Dr. Vonda Wright, orthopedic surgeon, researcher, and author of Unbreakable, to talk about how women can take control of midlife long before the "change." We get into what actually happens when estradiol starts to fall, why bone is an active endocrine organ (not just structure), and how to measure what really predicts longevity: VO₂ max, grip strength, sit-to-stand, and bone quality. We also discuss her FACE framework, flexibility, aerobic base, carrying load, and equilibrium, a smarter way to train for longevity that protects your brain, bones, and hormones. Dr. Vonda Wright is a double board-certified orthopedic surgeon, researcher, and author of Unbreakable. She's a leading expert in active aging and musculoskeletal longevity, known for helping midlife women build strength, preserve bone health, and optimize performance through data-driven prevention. What's Discussed: (00:00) Why Women Need to Rethink Midlife Health (05:54) The Longevity Equation: Strength, Hormones, and Prevention (17:39) The Forgotten Organ Driving Women's Aging: Bone\ (28:44) How to Build Bone Quality (Not Just Density) (34:55) Training Smarter in Midlife: The FACE Protocol for Strength and Power (44:45) How to Find Real Fitness Inspiration Online, and Filter Out the Noise Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Dr. Vonda Wright: Website: https://www.drvondawright.com/ Instagram: https://www.instagram.com/drvondawright
You can eat clean, track your labs, take supplements, and still feel anxious, inflamed, tired, or flat. Why? Because the gut, brain, immune system, and hormones are in constant conversation, and most of us are only treating one side of that story. In this episode of Extend, I sit down with Dr. Will Cole to uncover the science behind the gut-brain axis, and why nervous system dysregulation might be the reason your biomarkers won't budge. We unpack how microbiome imbalances, silent inflammation, low vagal tone, and stored trauma show up as anxiety, constipation, brain fog, and burnout… even when you're "doing everything right." We also get practical: testing beyond standard blood work, HRV as a window into resilience, breathwork vs. meditation, EMDR, "ugly journaling," and when devices like Apollo Neuro and Sensate actually help. Dr. Will Cole is a leading functional medicine expert, a pioneer in gut-brain health, neuroimmune disorders, and autoimmune healing. He is also the host of the top-ranked podcast The Art of Being Well and the New York Times bestselling author of books including Gut Feelings, The Inflammation Spectrum, and Ketotarian. What's Discussed: (00:00) From Functional Medicine to the Gut-Brain Revolution (13:14) How Trauma, Serotonin, and the Vagus Nerve Shape the Mind-Gut Connection (21:13) Healing the Nervous System: Journaling, EMDR, and Wearable Vagus Nerve Tech (30:15) Why Real Health Change Starts with Individuals, Not Institutions (35:07) Food Deserts, Misinformation, and Taking Your Health Back (43:04) Regenerative Supplements, Soil Health & The Future of Functional Medicine Thank You for Our Sponsors: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. 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:@darshanshahmd Learn more about Dr. Will Cole: Instagram: @drwillcole Instagram: @theartofbeingwell_ Youtube: @DrWillCole
You have brain fog. You're gaining weight faster and losing it slower. You think it's stress, aging, or just life… But what if it's your liver screaming for help? In this episode of Extend, I'm joined by Siggi Clavien, liver health expert and founder of The Liver Clinic, to uncover the silent epidemic destroying our health from the inside out. We explore why 70% of liver disease today has nothing to do with alcohol, the actual damage done by Tylenol, and why your "normal" blood work might be hiding liver damage. We also dive into technology that can detect damage years before blood tests, and what might be your key to reversing chronic disease. Siggi Clavien is a liver health specialist with 28 years in phytomedicine development and founder of The Liver Clinic. He combines ancient Eastern medicine wisdom with modern technology to help people detect and reverse liver damage. We Also Discuss: (00:00) Health and Liver Function Discussion (07:12) Toxins, Diet, and Fatty Liver Impact (17:13) Liver Damage Detection and Management (28:27) Toxic Exposure and Health Protection (37:28) Liver Health and Protection Strategies (45:17) Understanding Liver Scan Technology and Risks (56:20) Diet, Exercise, and Liver Health (01:00:56) Detoxification, Liver Health, and Deliverance (01:10:39) Liver Health Tracking and Advancements (01:16:36) Health Care Access and Support Thank you to our Sponsors: Timeline: Go to timeline.com/drshah to get 20% off your order. Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: @darshanshahmd Learn more about Siggi Clavien: Website: https://us.loveyourliver.com/ https://theliverclinic.com/ Instagram: @deliverance.elixir @siggiclavien
We track our sleep, count our macros, optimize every supplement, yet most people's bodies are still stuck in survival mode. What if true longevity starts not with another biohack, but with safety? When your nervous system feels safe, inflammation drops, digestion normalizes, and recovery accelerates. In this episode of Extend, I sit down with Gabby Bernstein, #1 New York Times bestselling author and host of the Dear Gabby podcast, to explore how emotional regulation, breathwork, and Internal Family Systems (IFS) therapy rewire the nervous system for resilience. Together, we break down how HRV reflects longevity, why "soft" tools like breath and meditation have hard science behind them, and how pairing spiritual practice with functional medicine creates lasting health transformation. Gabby Bernstein is a #1 New York Times bestselling author, host of the Dear Gabby podcast, and a leading teacher in self-help and spiritual development. For 20 years she's democratized tools like meditation, trauma-informed healing, and IFS for everyday life. In this episode, she shows us how to make emotional safety a daily practice, and why that might be the most powerful longevity intervention we have. What's Discussed: (00:00) From Burnout to Breakthrough: A Spiritual Path to Sobriety (03:39) What Safety Really Feels Like, and How to Create It (12:14) Turning Pain Into Peace: Healing Trauma Through Spiritual Practice (18:20) Meeting Your Protector Parts Instead of Fighting Them (30:42) Radical Self-Compassion as the Fastest Way to Heal (33:59) How to Reprogram Your Inner Protectors for Real Wellness (46:30) When Doctors Need Healing Too: Trauma Inside Medicine (51:22) Where Science Meets Spirit: The Biology of Belief (57:55) Faith, Energy, and the New Language of Healing (01:08:44) Manifestation as Medicine: How Your Mind Shapes Biology (01:14:49) The App That's Redefining Daily Spiritual Practice Thank You to Our Sponsors: IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH. Function Health: Learn more and join using functionhealth.com/drshah . The first 1000 get a $100 credit toward their membership. Visit www.functionhealth.com/drshah or use gift code DRSHAH100 at sign-up to own your health. Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Gabby Bernstein: Instagram: @gabbybernstein Website: https://gabbybernstein.com/ Book: 7 Habits of a Super Attractor: Effortlessly Attract Your Desires