Extend Podcast with Darshan Shah, MD

Latest Episodes:

38. Salim Najjar: Feeling Stressed & Tired? Your HRV Might Hold the Answer Mar 01, 2025

Show notes

What if the key to peak performance and longevity isn't just in your workouts, diet, or sleep, but in how well your body handles stress? Optimizing your health isn't just about the latest supplements or fitness trends, it's about understanding your nervous system, heart rate variability (HRV), and how small daily habits shape your resilience over time. Most people try to eliminate stress, but the real goal is building the ability to recover faster and adapt better.

In this episode, I sit down with Salim Najjar, an HRV expert and biohacker who took his health to the next level by learning how to regulate his nervous system. We break down why stress is a signal, not a problem, how HRV can predict when your body needs rest before you even feel it, and the most effective ways to improve recovery, sleep, and overall well-being.

Salim is a biohacker, entrepreneur, and founder of Sound Beverages, a company focused on functional health drinks. After years of pushing his body with extreme training and biohacking, he discovered the missing piece: HRV as a measure of how well the body adapts to stress. Now, he teaches others how to improve their HRV, manage stress more effectively, and use data to optimize performance and longevity.

If you're looking for real, actionable strategies to train your nervous system, boost recovery, and perform at your best, this episode is for you! Let's dive in.

We Also Discuss:

00:00 - 07:45 — Why HRV Is the Most Important Health Metric

07:46 - 14:30 — The Connection Between Stress, Emotions, and HRV

14:31 - 19:00 — Science-Backed Hacks to Improve HRV

19:01 - 24:30 — The Biggest Mistakes People Make When Trying to Boost HRV

24:31 - 27:30 — Tracking HRV: The Best Wearables and Tools for Accurate Data

27:31 - 30:00 — How to Use HRV Data for Better Performance & Longevity

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 Salim Najjar:

If you are ready to unlock your body's innate wisdom and tap into the transformative power of HRV, join Salim's mailing list for exclusive early access to his HRV Mastery program below: https://mailchi.mp/thathrvguy/br64h15j2n

Instagram: @thathrvguy

Website: www.thathrvguy.com

37. 10 Physician-Approved Guidelines for Optimizing Your Sleep Environment Feb 27, 2025

Show notes

If you're struggling to fall asleep, waking up in the middle of the night, or feeling groggy in the morning, the problem might not be you—it might be your sleep environment. Most people don't realize just how much their bedroom setup impacts sleep quality. In this episode of Xtend, I'm breaking down exactly how you can optimize your space to promote deep, restorative sleep.

Your bedroom should mimic the ideal sleep conditions humans evolved with—a cool, dark, and quiet environment. That's why in today's episode of Extend, I'll be sharing 10 key changes you can make to transform your sleep environment.

Your bedroom should be your sanctuary for sleep, and small changes can lead to huge benefits in energy, focus, and long-term health. Tune in as I share practical, science-backed strategies to optimize your sleep setup so you can wake up truly restored.

What's Discussed:

Eliminating light exposure (hint: blackout curtains and sleep masks are game-changers)
Removing clocks and charging your phone outside the bedroom
Cooling your room to the ideal sleep temperature
Decluttering for a stress-free sleep space
Using white noise or earplugs to block out disruptions
Investing in a supportive mattress and pillow
Choosing the right sleepwear and sleep position for optimal rest
Addressing snoring and potential sleep apnea risks
Creating separate sleep spaces for pets—and maybe even your partner
Using sleep tracking tools to measure improvements

Learn more about Dr. Shah:

Instagram: https://www.instagram.com/darshanshahmd/

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Products Mentioned:

Eight Sleep Cooling Matress Pad: https://www.eightsleep.com/

The Snore Lab App: https://www.snorelab.com/

The Smart Nova Pillow: https://www.smartnora.com/

36. Vishen Lakhiani: THIS is Why Most Wellness Routines Are Failing You… Feb 25, 2025

Show notes

Do you ever feel like your wellness journey is missing something? We often focus on physical health—what we eat, how we exercise—but overlook the powerful role our mind plays in driving true transformation. From reducing stress to optimizing focus, your thoughts and beliefs shape every aspect of your well-being.

The key to lasting change may be closer than you think: it starts in your mind…

What if you could reverse your biological age just by changing your mindset? In this episode, Vishen Lakhiani joins me for a powerful conversation about the mind-body connection.

We break down how practices like meditation, breathwork, and visualization can unlock your full potential. You'll learn how these tools improve everything from sleep to energy levels and even cellular health, helping you stay vibrant and strong for years to come.

We also discuss the groundbreaking work in personal transformation, including the science behind intuition, the six-phase meditation, and how hyper-personalized wellness is changing the game.

Vishen Lakhiani is a bestselling author, founder of Mindvalley, and a pioneer in personal transformation and wellness. With a mission to elevate human potential, he's revolutionized how millions approach meditation, intuition, and longevity practices. His latest innovations combine science and spirituality to create accessible, life-changing tools for everyone.

This episode will inspire you to rethink your approach to health—and show you how to use your mind to future-proof your body. Don't miss this!

We Also Discuss:

(00:02) Personal Development and Wellness Discussion

(12:10) Exploring the Power of Intuition

(22:06) The Power of Mind-Body Healing

(26:27) The Power of Meditation and Mindfulness

(39:45) The Code of the Extraordinary Mind

(48:09) Personalized Health and Wellness Practices

(53:31) Mindfulness, Meditation, Fitness, and Supplementation

(58:48) Mastering the Mind for Brain 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 Vishen Lakhiani

Website: https://www.mindvalley.com/ Instagram: https://www.instagram.com/vishen/

35. Julie Gibson Clark: The Longevity Lies You've Been Told (And What Actually Works) Feb 24, 2025

Show notes

Most people think longevity is about expensive treatments, cutting-edge technology, or the latest supplements. But what if the real key to aging well comes down to something much simpler, understanding your body, making informed choices, and building habits that last?

Healthspan matters more than lifespan, and the small, consistent actions you take today will determine how you feel decades from now. In this episode, I sit down with Julie Gibson Clark, a longevity researcher and biohacker who took her health into her own hands.

We explore how the modern medical system is primarily structured to manage symptoms rather than address root causes, focusing on reactive treatments like pharmaceuticals instead of proactive strategies that could prevent disease in the first place.

We also break down the biochemical impact of food on metabolic health, including how nutrients influence mitochondrial function, inflammation, and insulin sensitivity at a cellular level. Finally, we dive into the science of biological age tracking, how DNA methylation and epigenetic markers reveal the true state of aging, and what you can do to slow (or even reverse) the aging process.

Julie is proof that anyone can take control of their health with the right strategies. Her journey led her to become one of the top-ranked individuals on the global longevity leaderboard, showing that aging well isn't about luck or genetics, it's about knowledge, consistency, and the willingness to experiment.

We Also Discuss:

(00:29 - 01:52) — Why real-life longevity journeys matter (08:00 - 10:00) — The limitations of Western medicine in long-term health (16:16 - 19:31) — How genetics influence aging and why lifestyle changes are key (24:14 - 27:43) — The importance of self-education in health and longevity (30:15 - 34:28) — The "wellness wheel" approach to optimizing health (39:53 - 44:28) — Biomarkers and tracking real progress in aging

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 Julie Gibson Clark

Website: https://www.juliegibsonclark.com/ Instagram: juliegibsonclark

34. Fix Hidden Sleep Issues, Supercharge Recovery & Upgrade Your Health Feb 20, 2025

Show notes

Sleep isn't just about rest, it's a critical pillar of metabolic health, cognitive function, and longevity. Poor sleep quality is linked to increased risks of cardiovascular disease, diabetes, neurodegeneration, and even cancer. In this episode of Extend, I break down how tracking your sleep can uncover hidden disorders, optimize recovery, and improve long-term health.

I'll share my personal struggle with undiagnosed sleep apnea and how data-driven sleep optimization completely transformed my energy, metabolism, and resilience. We'll discuss the key warning signs of sleep disorders, including excessive daytime fatigue, morning headaches, and snoring, and why conditions like sleep apnea go undetected for years.

Understanding sleep quality requires more than just tracking hours slept. I'll explain the most critical sleep metrics, sleep efficiency, deep and REM sleep cycles, HRV (Heart Rate Variability), and nighttime oxygen levels, and how they reflect nervous system balance and recovery. We'll also explore cutting-edge sleep tracking tools like Oura, Whoop, and advanced mattress sensors, plus at-home sleep studies for diagnosing apnea risk.

If you're serious about health and longevity, sleep tracking is non-negotiable… Tune in to learn how to upgrade your sleep and unlock peak performance!

I Also Discuss:

(00:19) Unlocking Better Health Through Sleep Monitoring

(05:23) Snoring vs. Sleep Apnea: How to Identify the Warning Signs

(07:27) The Best Sleep Trackers and What Your Data Actually Means

(09:09) Key Sleep Metrics: Sleep Stages, HRV, and Sleep Efficiency Explained

(11:39) Unlocking Your Highest Sleep Potential

Learn more about Dr. Shah:

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Instagram: https://www.instagram.com/darshanshahmd/

33. Kelly and Juliet Starrett: Want to Age Strong? Start With This Mobility Routine Feb 18, 2025

Show notes

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/

32. Dr. Ed Walker: How to Control Your Hunger Naturally (Without Injections) Feb 15, 2025

Show notes

How often do you find yourself struggling with cravings, feeling like your hunger is out of control, or wondering why weight loss feels impossible? The truth is, your gut is running the show, specifically, a powerful hormone called GLP-1 that regulates appetite, metabolism, and even inflammation. And the secret to boosting it naturally? Bitterness.

In this episode of Extend, I sit down with Dr. Ed Walker, a leading researcher in translational medicine, to break down how bitter compounds, used for centuries in traditional medicine, can help regulate hunger, control glucose levels, and support long-term weight management.

Together we'll explore the groundbreaking science behind gut hormone therapies, the connection between GLP-1 and cognitive performance, and why modern diets are disrupting our natural appetite signals. If you're looking for sustainable, science-backed ways to improve your metabolism, curb cravings, and optimize your health, without relying on extreme diets or pharmaceuticals, this episode is for you!

Dr. Ed Walker is a PhD researcher at the New Zealand Institute of Plant and Food Research, where he specializes in using plant-based compounds for chronic disease prevention. His work led to the discovery of Amarasate, a natural dietary supplement designed to enhance appetite regulation and metabolic health.

We Also Discuss:

(00:00 - 09:44) Bitterness & Appetite Regulation (24:57 - 38:18) Boosting GLP-1 Naturally (44:05 - 50:19) Discovering & Testing GLP-1 Triggers (50:19 - 59:40) Amarasate: A Natural GLP-1 Booster

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. Ed Walker

Website: https://www.calocurb.com/ Instagram: @calocurb

31. Are You Training Harder, But Feeling Worse? Feb 13, 2025

Show notes

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/

30. Dr. Matt Walker: The Sleep Habit That's Secretly Aging You (and How to Fix It) Feb 11, 2025

Show notes

How many nights have you told yourself you'll catch up on sleep later? You push through exhaustion, thinking it's just part of life. But here's the truth: chronic sleep deprivation isn't just making you tired—it's rewiring your brain, disrupting your hormones, and holding you back from living your best life.

In this episode of Extend, I sit down with sleep expert Dr. Matt Walker to dive into why sleep is the ultimate game changer for your health. We unpack how poor sleep impacts everything from your memory to your metabolism and share science-backed tips to improve your sleep quality without overhauling your entire routine.

If you're ready to stop running on empty and start waking up energized and focused, this conversation is for you. It's not about perfection—it's about making small changes that lead to big transformations.

Dr. Matt Walker is a renowned neuroscientist and sleep expert dedicated to unraveling the mysteries of sleep and its profound impact on mental and physical health. As a bestselling author and host of The Matt Walker Podcast, he's known for making complex science accessible and inspiring people to prioritize rest.

We Also Discuss:

(00:00) The Importance of Good Sleep

(12:33) Optimizing Sleep With Technology

(25:08) The Incredible Impact of Sleep

(40:49) Understanding the Impact of Caffeine

(45:32) The Truth About Coffee and Alcohol

(57:21) CBD and THC for Sleep

(01:09:04) Detecting and Treating Sleep Apnea

(01:22:16) Improving Sleep Through Environment and Routine

(01:36:15) Fostering Innovation in Sleep Science

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 Matt Walker:

Website: https://www.sleepdiplomat.com/

Instagram: https://www.instagram.com/drmattwalker

29. The #1 Sign You're Aging Faster Than You Should Feb 06, 2025

Show notes

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/