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.

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Learn more about Dr. Shah:

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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.

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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.

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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:

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Learn more about Dr. Shah:

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

Instagram:@darshanshahmd

Learn more about Jess Kane:

Blog: https://bodybio.com/blogs/blog

TikTok: @jesskaneb

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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:

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

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Website: https://www.nyendocrinology.com/dr-salas-whalen

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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

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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:

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

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Download the Trash Panda App on iOS or Android: https://trashpanda.app.link/3FycqbNk0Xb

Trash Panda on Instagram: @trashpanda_app