How much control do you really have over your alcohol consumption and its effects on your health? Many people assume drinking is just part of social life, but science shows there are practical steps to reduce intake while still enjoying your routine.

In this solo episode of Extend, Dr. Darshan Shah, longevity expert and founder of Next Health, breaks down why smarter drinking is a key strategy for improving sleep, metabolism, and long-term wellbeing. He explains how alcohol impacts the body, from disrupting sleep and recovery to impairing executive function, metabolism, and reward pathways. Timing, pace, and intentional strategies are critical, and even small, consistent adjustments can create significant benefits over time.

Dr. Shah shares actionable, science-backed strategies that can be implemented without disrupting your lifestyle. These include stopping drinking hours before bed, slowing your pace, pre-deciding limits, using behavioral substitutions, pairing alcohol with meals, avoiding sugary mixers, tracking intake, and leveraging medical tools like naltrexone or GLP-1 receptor agonists when appropriate. Small, consistent changes over weeks and months can have a major impact on overall health and recovery.

What We Discuss:

(00:00) Introduction: Why Smarter Drinking Matters for Health and Recovery

(02:15) How Alcohol Impacts Sleep, Metabolism, and Reward Pathways

(06:40) Timing and Pace: Stop Drinking Before Bed and Space Drinks Strategically

(11:05) Pre-Deciding Limits and Using Behavioral Substitutions for Social Situations

(15:30) Pairing Alcohol with Meals and Avoiding Sugary Mixers

(20:12) Tracking Intake and Using Data to Make Sustainable Changes

(24:45) Medical Tools: Naltrexone and GLP-1 Receptor Agonists for Support

(29:30) Putting It All Together: Practical Strategies for Cutting Back Safely

(33:55) Long-Term Benefits: Improved Recovery, Energy, and Overall Health

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.

Learn more about Dr. Shah:

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

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

Instagram:@darshanshahmd

Most people think weight loss is about discipline, calories, or finding the right medication. But what if the real issue is that we've misunderstood how hormones, digestion, and recovery actually regulate metabolism in the first place?

In this episode of Extend, we sit down with registered dietitian Ashley Koff to unpack what GLP-1 medications are really doing in the body and why bariatric surgery revealed metabolic changes long before significant weight loss ever occurred. We explore incretin hormones, vagus nerve signaling, and why appetite, blood sugar, and inflammation are part of a much larger hormonal ecosystem.

We also dive into the often-missed pieces of the GLP-1 conversation, including digestion, detoxification during fat loss, protein quality, and why offboarding plans matter as much as starting doses if you want long-term success without burnout or regain.

Ashley Koff is a registered dietitian nutritionist and founder of The Better Nutrition Program. She has over two decades of experience supporting patients in bariatric care, metabolic health, and digestive optimization. She is the author of Your Best Shot, a practical guide to understanding weight health through a systems-based approach.

What We Discuss:

(00:00) Why Weight Loss Fails When Hormones Are Ignored

(05:42) What Bariatric Surgery Revealed About Metabolism

(11:18) Incretin Hormones and Why GLP-1 Is Only One Piece

(18:06) The Cost of Keeping Metabolic Signals Turned On

(26:14) Fatigue on GLP-1s Is Not Just About Calories

(34:22) What Happens When Fat Loss Releases Toxins

(44:10) Why Coming Off GLP-1s Too Fast Leads to Regain

(55:03) The Biggest Nutrition Mistakes During GLP-1 Therapy

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 Ashley Koff:

Instagram: @ashleykoffapproved

Website: www.thebetternutritionprogram.com

Book: Your Best Shot

How much control do you actually have over the toxins in your daily environment? Most people assume chemical exposure is unavoidable, but the science shows there are practical steps that can significantly reduce your toxic load. In this solo episode, we break down why environmental detoxification is a key strategy for protecting your long-term health and longevity.

We walk you through the main sources of exposure, from household cleaners and cookware to synthetic fragrances and clothing materials. We explore how these toxins affect your hormones, immune system, and metabolism, and why resilience, genetics, and consistent habits determine how your body responds over time. We also share simple, actionable swaps and strategies that can be implemented gradually without overwhelming your daily life.

This episode gives clear, actionable guidance for anyone who wants to reduce chemical exposure, support metabolic and hormonal health, and create a healthier living environment. Even small, consistent changes over weeks and months can have a major impact on overall wellbeing.

What We Discuss:

(00:00) Introduction: Why Environmental Toxins Matter for Health

(01:50) How Chemicals Affect Hormones, Immunity, and Resilience

(05:18) Common Household Sources: Pesticides, Cleaners, Fragrances, and Laundry Products

(09:08) Kitchen and Food Storage: Plastics, Cookware, and Safe Alternatives

(11:07) Home Environment: Shoes, Air Quality, Mattresses, and Furniture

(14:28) Personal Care, Clothing, and Nighttime Exposure

(16:27) Gradual Detox Strategies and Free Resources

(18:20) Key Takeaways and Closing Thoughts

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.

Learn more about Dr. Shah:

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

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

Instagram:@darshanshahmd

Toxin exposure rarely announces itself loudly, yet it quietly shapes hormone balance, immune resilience, mood, and neurological health long before a diagnosis appears. The real tension lies in the fact that these exposures are largely invisible, normalized, and happening inside the very spaces meant to keep us safe.

We dive deeper into this in the Extend podcast with Allison Evans. We also chat about the "toxic bucket" concept, why synthetic fragrance and harsh disinfectants can act as endocrine disruptors and neurotoxins, how asthma, fertility challenges, and chronic symptoms can be triggered by everyday products, and where to start removing toxic load without fear or overwhelm.

Allison Evans is the co-founder of Branch Basics, a household and personal care brand focused on reducing everyday chemical exposure. She is an entrepreneur and health educator with a background in environmental and dietary health. Branch Basics products are sold online and at Target nationwide.

Branch Basics: Use code DRSHAH20 at branchbasics.com to get 20% off from a selected list of products, including Ultimate Starter Kit, Premium Starter Kit, Cleaning Essentials Kit, Laundry Kit, Gel Hand Soap, Laundry Detergent. The offer is valid for first time buyers only through January 13, 2025.

What We Discuss: (03:55) Why Toxin Exposure Is the Invisible Fourth Pillar of Health

(05:10) How Everyday Symptoms Act as Early Warning Signals

(17:45) The Toxic Bucket and Why Some Bodies Spill Over Faster

(23:40) How Synthetic Fragrance Disrupts Hormones, Metabolism, and the Brain

(29:50) Why Asthma and Anxiety Can Be Triggered by Household Chemicals

(31:30) How Cleaning Products Can Make Indoor Air More Toxic Than Outdoors

(38:45) Why Removing Toxins at Home Beats Expensive Biohacking

(50:35) Why Laundry Detergent Is a Constant Source of Chemical Exposure

(52:45) How Plastic Food Storage Disrupts Hormones and Metabolism

(54:05) Why Fear Around Toxins Can Be More Harmful Than the Exposure

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 Allison Evans:

Instagram: @branchbasics

Website: www.branchbasics.com

Most people think they're doing "enough" for their health, yet nearly 90% of Americans are metabolically unhealthy and don't know it. In this episode, I challenge outdated metrics like BMI, explain why sleep quality matters more than hours slept, and break down what actually moves the needle when it comes to long-term health.

In this solo episode of EXTEND, I outline my five core health frameworks for 2026. I also walk through what it means to become the CEO of your own health, how to use simple biomarkers instead of guesswork, how to run personal N-of-1 experiments, and why muscle, sleep, and toxic exposure play a far bigger role in health than most people realize.

What's Discussed:

(00:00) How to Take Control of Your Health in 2026 (01:41) Becoming the CEO of Your Own Health Using Your Data (02:50) Why 90% of Americans Are Metabolically Unhealthy (07:41) Why Weight and BMI Are Misleading Health Metrics (11:40) The Key Biomarkers That Actually Matter (13:01) Why Sleep Quality Matters More Than Sleep Duration (16:09) How N-of-1 Experiments Remove Health Guesswork (18:09) The Hidden Health Impact of Everyday Toxic Exposure

Sleep Optimization Workbook: https://www.drshah.com/sleep

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

Mental health is shaped by how well the brain produces energy, how well the nervous system remains under stress, and how effectively the mind adapts over time. When these systems begin to break down, problems often appear years before a diagnosis, showing up as anxiety, brain fog, distraction, burnout, or emotional dysregulation that are frequently treated in isolation.

This is a special Best Of episode of Extend, where I've compiled the most important insights from conversations with leaders examining mental health through neuroscience, metabolism, nervous system regulation, and mental training, including Jay Shetty, Dr. Chris Palmer, Jim Kwik, Maya Raichoora, and Gabby Bernstein.

These selected clips highlight why mental health cannot be reduced to brain chemistry alone, how metabolic dysfunction and chronic stress quietly impair brain energy, and why nervous system safety is foundational to healing. You'll hear how focus and mental fatigue are often physiological, how visualization and mindset influence neural pathways, and why regulation, meaning, and consistency matter more than quick fixes. By pulling together these key moments, this episode reflects the patterns I see repeatedly in practice and across these expert discussions, offering a clearer framework for supporting mental health early, when intervention is most effective and long-term resilience can be built.

What We Discuss:

• Jay Shetty, bestselling author and former monk, explores why mental health begins with inner alignment, how chronic stress is amplified by disconnection from values, and why vulnerability is a skill that deepens emotional resilience rather than a weakness.

• Dr. Chris Palmer, Harvard-trained psychiatrist and author of Brain Energy, explains why mental illness cannot be separated from metabolic health, how impaired brain energy drives symptoms like anxiety and depression, and why addressing mitochondrial and metabolic dysfunction changes outcomes.

• Jim Kwik, brain coach and author of Limitless, breaks down why brain fog, distraction, and mental fatigue are not character flaws, how modern habits drain cognitive energy, and what actually restores focus, memory, and mental clarity.

• Maya Raichoora, mental fitness expert and author of Visualize, explores how visualization rewires neural pathways, why the brain responds to imagined experiences as real, and how mental training can influence both cognitive performance and physical health.

• Gabby Bernstein, #1 New York Times bestselling author and podcast host, explains why nervous system safety is foundational to mental health, how emotional regulation directly affects inflammation and recovery, and why feeling safe in the body is essential for long-term resilience.

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

Learn more about Jay Shetty: Website: https://www.jayshetty.me/

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

Learn more about Dr. Chris Palmer:

Website: https://www.chrispalmermd.com/ Instagram: https://www.instagram.com/chrispalmermd

Learn more about Jim Kwik:

Instagram: @jimkwik​

Facebook: @jimkwikofficial​Log in or sign up to view

Twitter: @jimkwik​

YouTube: Jim Kwik

Learn more about Maya Raichoora:

LinkedIn: https://www.linkedin.com/in/maya-raichoora/

Website: https://mayaraichoora.com/

Learn more about Gabby Bernstein:

Instagram: @gabbybernstein Website: https://gabbybernstein.com/

Book: 7 Habits of a Super Attractor: Effortlessly Attract Your Desires

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