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...
JJ Virgin: The Real Reason You’re Not Building Muscle (+ What to Do Instead)
Ever find yourself putting in the time at the gym, only to feel like you’re barely moving the needle? Or notice that staying in shape seems to get tougher every year? Here’s the thing: muscle health is the backbone of your metabolism, strength, and long-term vitality, but it’s often the missing link in most people’s routines. In this episode, I’m thrilled to sit down with JJ Virgin. Together, we dive into why muscle matters for more than just strength, how to use high-intensity interval training to hit your fitness goals faster, and practical hacks for optimizing your protein intake—no more wasting time on ineffective routines. JJ Virgin is a leading voice in health and fitness, a best-selling author, and a nutrition and exercise expert. With over three decades of experience, she is dedicated to helping people maximize longevity and metabolic health through science-based, personalized strategies. As a pioneer in the field of powerful aging and fitness for women, JJ blends science and practical advice to promote a strong, active approach to aging. ➡️ If you're ready to understand how to work with your body’s natural strengths instead of fighting against it, this is the episode for you. Listen to the full episode of Extended with Dr. Shah for more insights! We Also Discuss: (00:00) Expert Insights on Fitness and Nutrition (04:07) Strength Training for Longevity (28:45) Building Muscle and Custom Training (49:18) Travel-Friendly Workout Tips (01:01:44) Nutrition Strategies for Muscle Growth (01:36:26) Hormone Health in Menopause Thank You to Our Sponsors: Timeline: If you are looking for a boost in a cellular level, Timeline is the secret to unlocking your mitochondria's whole potential. Go to: https://www.timeline.com/ 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/ 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 JJ. Virgin: Website: https://jjvirgin.com/Instagram: @jj.virgin
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1:44:41
How to Reverse Metabolic Syndrome
Are you part of the 88% of people who are metabolically unhealthy—and don’t even know it? Do you know what metabolic health really means? Or why is it the root cause of nearly every chronic disease? In this episode of Extend, I’m diving deep into the critical world of metabolic health—how it works, why it matters, and what you can do today to optimize it. With only 12% of Americans metabolically healthy, it’s time to take charge. I’ll break down the science of mitochondria, share the key biomarkers you need to track, and show you how tools like continuous glucose monitors (CGMs) can transform your health. Plus, I’ll give you practical, everyday tips to flatten glucose spikes, stabilize your energy, and protect yourself from chronic disease. This episode isn’t just about theory—it’s about empowering you with tools and tips to optimize your metabolic health and live longer, healthier, and more energized. I Also Discuss: (00:03) Understanding Metabolic Health and Disease (02:05) The Role of Mitochondria in Energy and Metabolism (05:56) Key Biomarkers for Tracking Metabolic Health (09:35) How Continuous Glucose Monitors Can Transform Your Health (13:40) Mastering Metabolic Health and Vitality 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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15:05
Darin Olien: The Deceptive Nature of Ultra-Processed Foods, Toxins in our Products, Top Tips on Nutrition, Daily Stress Busters + More
What if simple lifestyle changes could transform your health in ways you never imagined? In this episode of Extend with Darshan Shah, MD with my guest, Darin Olien, we dig into the basics—nutrition, exercise, and stress management—that lay the foundation for a healthier life. Darin also explains why cutting out ultra-processed foods in favor of fresh, whole ingredients is a game-changer for mental clarity, energy, and resilience. From practical tips like staying hydrated to learning the art of nose breathing, we explore how these small, daily habits make a big impact. We also tackle the hidden influences shaping our food choices and the sneaky ways ultra-processed foods become part of our diets, his powerful journey through plant-based nutrition, touching on the environmental and economic factors tied to our food systems and so much more. Darin Olien is the author of Fatal Conveniences, where he details exactly what the modern world is doing to our health, and how to fix it. He’s also the author of New York Times bestseller SuperLife, host of the SuperLife podcast, and co-host of the Netflix series Down to Earth with Zac Efron. We also discuss: (01:35) Relationships, Malibu Fires, and Recovery (07:56) Optimizing Health Through Basic Lifestyle Changes (18:21) Understanding Bioaccumulation and Toxins (23:37) Healthy Eating and Social Media Manipulation (31:54) Impact of Subsidized Meatonomics on Health (44:39) Exploring Super Life for All (01:19:12) Toxic Exposure and Risk Reduction (01:26:19) Detoxifying Your Life Naturally (01:48:17) Navigating Sustainable Business Practices and more To learn more about Dr. Darshan Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ To learn more about Darin Olien: Website: https://superlife.com/ Instagram: https://www.instagram.com/darinolien/
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1:52:56
Are You Fueling or Failing Your Body?
Are you overwhelmed by all the conflicting diet advice out there? In this episode of Extend, I simplify it all with a framework that works: the good, the bad, and the ugly of food. We’ll dive deep into how to structure your meals around nutrient-dense choices that nourish your body, help you maintain energy, and support long-term health. I’ll walk you through the truth about carbs, proteins, and fats—what you should embrace, what you should avoid, and what’s downright harmful. You’ll learn why certain carbs can fuel your energy while others spike your blood sugar, why not all fats are created equal, and how to make smarter protein choices. This isn’t about restrictions—it’s about eating smarter. Tune in to learn how to build a sustainable diet using the 80/20 rule and tips to enjoy your meals while avoiding harmful foods. We Also Discuss: (00:01) Optimizing Health and Longevity Through Nutrition (08:36) Flipping the Food Pyramid: A New Approach to Eating (12:02) The Ugly Truth About Highly Processed Foods (17:07) Navigating Good, Bad, and Ugly Fats (19:58) How to Apply the 80/20 Rule to Your Diet Thank You to Our Sponsor: 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/ 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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15:26
Kayla Barnes-Lentz: Female-Specific Health Approach, Reducing Toxins from Daily Products, Aligning Routines with Menstrual Cycles, Understanding Your Genetics + More!
What if you could get the full potential of your health by tailoring it to your unique genetic blueprint? Ever wondered how personalized wellness could transform your approach to health and well-being? In this episode of Extend with Dr. Shah, we dive into this fascinating concept with biohacking expert Kayla Barnes Lentz, a pioneer in personalized female health. Kayla shares her insights on the unique challenges women face, from PCOS and autoimmune conditions to endometriosis and menstrual issues, and explains why a female-specific approach is crucial. She emphasizes that foundational health practices—nutrition, stress management, sleep, and movement—are accessible to everyone and are the building blocks of long-term well-being + her best tips on how to optimize each. Kayla is the Co-Owner of LYV The Wellness Space, one of the country’s most innovative precision medicine and biology upgrading clinics. Kayla is also the creator and host of the Longevity Optimization Podcast and co-founder of the Health Optimization Fund. We also discuss: (03:55) Optimal Health Through Free Actions (06:13) Toxic Burden from Daily Personal Care Products (08:56) Toxicity Levels in Therapeutic Treatment (12:24) Switching to Healthier, Affordable Products (19:11) TV Red Light Feature Illuminate Home (30:20) Carnivore Diet - Pros and Cons (34:30) Importance of Sleep Monitoring (49:03) Aligning Routines with Menstrual Cycles (48:26) Female-Specific Health Approach (56:20) Nutrition and Supplements for Women (01:04:43) Optimizing Nutrition With Technology (01:26:34) Exploring Health Gadgets and Free Alternatives (01:31:38) Maximizing Routine for Youthful Health Thank you to our sponsors: Timeline: https://www.timeline.com/ TruNiagen: https://www.truniagen.com/ IFit: https://www.ifit.com/ To learn more about Dr. Darshan Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ To learn more about Kayla Barnes-Lentz: Website: https://www.kaylabarnes.com/ Instagram: https://www.instagram.com/kaylabarnes/?hl=en
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.
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