Most conversations about brain health focus on intelligence or genetics. True cognitive performance depends on how the brain is trained, supported, and allowed to recover across decades of life.

In this episode of Extend, we sit down with Dr. Tommy Wood, neuroscientist and performance expert working at the intersection of elite motorsport and clinical brain research, to uncover how the brain adapts under extreme cognitive demand and how those same principles apply to long term brain health. We break down the 3S model of Stimulus, Supply, and Support, why recovery matters as much as training, and how sleep, nutrition, and blood flow shape both performance and dementia risk.

We also explore how learning cadence, focused work, brain injury prevention, blood pressure control, and targeted nutrients influence cognitive resilience from early development through aging.

Dr. Tommy Wood is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, where his research focuses on brain health across the lifespan, from newborn brain injury to adult trauma and cognitive decline. He also serves as Head Scientist for Motorsport at Hintsa Performance, Chief Science Officer at BetterBrain, Head of Research for the dementia prevention charity Food for the Brain, co host of the Better Brain Fitness podcast, and author of the forthcoming book The Stimulated Mind.

What We Discuss:

• (00:00) Neurocognitive Demands of Formula One Drivers

• (08:19) The 3S Model for Brain Performance and Longevity

• (13:40) How Learning Cadence Builds Cognitive Reserve

• (18:46) Why Multitasking Increases Cognitive Stress

• (33:31) Sleep Opportunity, Regularity, and Brain Recovery

• (39:50) Nutrition, Energy Balance, and Brain Fuel

• (48:52) Blood Pressure as a Major Dementia Risk Factor

• (52:03) Brain Injury, Concussion Recovery, and Long Term Risk

• (59:11) Creatine, Omega 3s, and Nutrients for Brain Repair

• (1:11:02) Brain Biomarkers and Limits of Early Testing

Thank You to Our Sponsors:

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:@darshanshahmd

Learn more about Dr. Tommy Wood:

Website: https://www.drtommywood.com/

Podcast: https://betterbrain.fitness/

Instagram: @drtommywood

Most women are taught to accept fatigue, weight gain, brain fog, and mood changes as a normal part of aging. What if the real issue has been overlooked gut health, muscle loss, and a medical system that failed to prioritize women's hormones.

In this episode of Extend, we sit down with Dr. Amy Shah, MD, double board certified physician in internal medicine and immunology, to unpack the powerful connection between the gut microbiome, hormone balance, and long term health. We break down the estrobolome, why fiber and fermented foods regulate estrogen metabolism, how 30 grams of morning protein stabilizes insulin and cravings, and when hormone therapy truly becomes indicated.

We also explore strength training for midlife, sprint intervals for cardiovascular resilience, early DEXA scanning, ferritin testing, and how small daily inputs build the physiological reserve that protects bone, brain, and metabolic health through perimenopause and beyond.

Dr. Amy Shah is a physician, nutrition specialist, bestselling author of I'm So Effing Hungry and I'm So Effing Tired, and founder of a global wellness education platform focused on evidence based lifestyle medicine. Through clinical practice, research translation, and her new book Hormone Havoc, she empowers women to take control of their health using nutrition, movement, and targeted medical intervention when necessary.

What We Discuss:

• (02:15) Why perimenopause is underserved in medicine

• (06:40) The estrobolome and estrogen metabolism

• (11:20) Pre, pro, and postbiotics explained

• (18:05) 30 grams of fiber and morning protein

• (24:30) Protein timing and insulin sensitivity

• (30:10) Strength, sprints, and midlife training

• (36:45) Cortisol, recovery, and overtraining

• (42:20) Ferritin and vitamin D testing

• (47:55) Early DEXA scans and body composition

• (52:10) Clear indications for hormone therapy

• (57:30) Women's heart disease differences

• (01:02:15) Redefining midlife performance

Thank You to Our Sponsors:

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.

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 Dr. Amy Shah:

Website: https://amymdwellness.com/

IG: @dramyshah

TikTok: @dramyshah

Youtube: https://www.youtube.com/@dramyshah

LinkedIn: https://www.linkedin.com/in/amyshahmd/

Podcast: https://amymdwellness.com/pages/podcast

Most women are taught that aging means decline, less energy, less strength, and less desire. What if the real problem has never been age itself, but untreated hormone loss and outdated medical narratives.

In this episode of Extend, we sit down with Dr. Kelly Casperson, urologist, hormone expert, and leading voice in women's sexual health, to uncover how hormones shape longevity, muscle, brain health, and quality of life across midlife and beyond. We break down why estrogen, progesterone, and testosterone matter far beyond symptom relief, how the WHI was misinterpreted, and why modern hormone therapy changes the trajectory of aging.

We also explore how mindset, muscle preservation, vaginal estrogen, blood flow, wearables, and responsive desire redefine what healthy aging and sexual health can look like for women in their 40s, 50s, and beyond.

Dr. Kelly Casperson is a board certified urologist, author of You Are Not Broken and The Menopause Moment, and host of the You Are Not Broken podcast. Through clinical care, education, and media, she helps women reclaim agency over their hormones, sexuality, and long term health with science driven, compassionate guidance.

What We Discuss:

• (02:22) Why aging is driven by hormone and muscle loss, not age

• (05:30) How mindset shapes longevity, vitality, and sexual health

• (08:15) Why estrogen, progesterone, and testosterone affect the entire body

• (12:40) The WHI study, fear based medicine, and what the data actually shows

• (18:20) Muscle, hormones, and their role in bone, brain, and metabolic health

• (23:40) Perimenopause, menopause, and why symptoms are often dismissed

• (30:10) Vaginal estrogen, pelvic health, and preventing long term decline

• (36:50) Wearables, biomarkers, and how data empowers better decisions

• (42:30) Exercise, blood flow, and preserving sexual function with age

• (48:15) Responsive desire, desire mismatch, and the orgasm gap

• (55:40) Why sexual health is biopsychosocial, not just hormonal

• (01:02:20) How education, communication, and prevention redefine women's longevity

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.

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 Dr. Kelly Casperson:

Website: https://kellycaspersonmd.com/

Podcast: https://kellycaspersonmd.com/you-are-not-broken-podcast/

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

Facebook: https://www.facebook.com/youarentbroken/

YouTube: https://www.youtube.com/@kellycaspersonmd

Most people are told to lose weight to get healthy. What if that mindset is the reason metabolic health keeps getting worse, muscle keeps disappearing, and fat loss never lasts.

In this episode of Extend, we sit down with JJ Virgin, triple board certified nutrition expert and Fitness Hall of Famer, to unpack why muscle, not weight loss, is the true driver of metabolic health and longevity. We break down why calorie counting and macro percentages fail, how protein first nutrition reshapes metabolism, and why building muscle changes insulin sensitivity, fat loss, and aging at every stage of life.

We also explore how simple strength tests, time efficient training structures, and a muscle first framework can reverse metabolic decline, guide safe GLP-1 use, and help people stop dieting and start rebuilding their health.

JJ Virgin is a New York Times bestselling author, media personality, and founder of multiple multimillion dollar health brands, including the Mindshare Collaborative. As host of the Well Beyond 40 podcast and a leader in nutrition, fitness, and longevity, she has helped millions rethink aging, build resilient bodies, and optimize healthspan through science driven strategies.

What We Discuss:

• (04:10) Why weight loss focused thinking worsens metabolic health

• (09:05) The difference between losing weight and losing muscle

• (14:00) Why the scale is the wrong metric for health

• (18:45) Muscle mass, strength, and metabolic resilience

• (23:10) Simple strength tests that predict longevity

• (30:00) Time efficient training using push pull hinge frameworks

• (36:40) Why steps and daily movement matter more than people think

• (41:50) HIIT vs zone two and how to prioritize exercise

• (47:10) Protein first nutrition and why macro percentages fail

• (55:00) GLP-1s, muscle loss, and how to use them safely

• (01:06:30) Hormones, thyroid health, and recognizing early warning signs

• (01:14:20) Why improving metabolic health leads to sustainable fat loss

Thank You to Our Sponsors:

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.

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

Learn more about JJ Virgin:

Website: https://jjvirgin.com/

Facebook: https://www.facebook.com/JJVirginOfficial/

Instagram: https://instagram.com/jj.virgin/

Youtube: https://www.youtube.com/user/jjvirginvideos

Podcast: https://jjvirgin.com/main-podcast/

7 Day Challenge / Protein Calculator: jjvirgin.com/proteinfirst

Most people assume viral health advice is backed by solid science. What if much of it is built on cherry-picked studies, misleading mechanisms, and narratives designed to sell certainty rather than protect long-term health.

In this episode of Extend, we sit down with Dr. Idrees Mughal, UK-trained medical doctor and nutrition researcher, to unpack why so many viral health and nutrition claims fail under real scientific scrutiny. We break down how influencers misuse studies, why single papers rarely overturn decades of evidence, and how mechanistic and animal research is often exaggerated to make claims about human health.

We also explore how to evaluate health information more clearly, from spotting credential misuse and false equivalencies to understanding why human outcome data matters more than anecdotes, trends, or social media engagement.

Dr. Idrees Mughal, widely known as Dr Idz, is a physician and educator who has built a global following by confronting health misinformation with evidence-based science, helping millions learn how to think critically about nutrition and wellness claims through his platforms and the School of Dr Idz.

What We Discuss:

• (04:00) How wellness influencers misuse nutrition science

• (07:28) Why one study cannot overturn decades of evidence

• (11:21) Credential misuse and cherry-picked research

• (15:48) Rodent and preclinical studies vs human outcomes

• (20:30) Mechanistic speculation and longevity myths

• (25:22) Social media echo chambers and diet tribalism

• (30:11) False equivalencies in carnivore and plant-based debates

• (38:06) Sugar vs artificial sweeteners and what the evidence shows

• (49:07) Why N=1 anecdotes are not evidence

• (55:25) When extreme elimination diets may help short term

• (01:03:59) Why nutrition science is not actually confusing

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.

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 Dr. Idrees Mughal:

Instagram:https://www.instagram.com/dr_idz/?hl=en

You Tube: https://www.youtube.com/@dr_idz

Threads: https://www.threads.com/@dr_idz

Most people assume mold exposure causes allergies or respiratory issues. What if it is actually driving chronic inflammation, hormone disruption, and neurological symptoms that standard labs fail to detect.

In this episode of Extend, we sit down with Ariana Thacker, founder and CEO of Moldco, to uncover how mold toxicity operates as a systemic, cellular-level illness and why so many patients are misdiagnosed or dismissed. We break down how mold impacts mitochondrial energy, immune signaling, gut health, and hormones, and why genetics determine who gets sick even within the same household.

We also explore the real diagnostic pathway for mold related illness, from symptom cluster questionnaires and targeted biomarkers to home dust testing, and why healing only works when medical treatment and environmental remediation happen together.

Ariana Thacker is a chemical engineer turned health entrepreneur who built Moldco after toxic mold exposure nearly destroyed her own health, creating an accessible care model that combines testing, telemedicine, and treatment to address one of medicine's biggest blind spots.

What We Discuss:

(03:46) Mold toxicity as a systemic, whole-body illness

(07:03) Ariana's health crisis and discovering mold at home

(11:40) Toxins, colonization, and chronic inflammation

(16:02) Genetic susceptibility and the canary effect

(19:22) Why standard medical testing fails mold patients

(22:04) Symptom clusters, CIRS, and diagnostic pathways

(26:41) Home dust testing and identifying exposure

(32:14) Treatment protocols and telemedicine care

(36:58) Addressing mold, Lyme, and long COVID

(42:39) Recovery timelines and rebuilding health

(47:34) Patient advocacy and ending medical gaslighting

Thank You to Our Sponsors:

MoldCo: Home Test and Starter Panel: Use code NEXTHEALTH20 for 20% off any lab order at https://access.moldco.com/labs .

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

Learn more about Ariana Thacker:

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

Website: https://www.moldco.com/

Linkedin: https://www.linkedin.com/in/arianadthacker/

Most people think brain aging is inevitable. What if the real future of longevity is protecting cellular health long before symptoms appear.

In this episode of Extend, we sit down with Dr. Dayan Goodenowe, neuroscientist and biochemist, to explore the hidden role of plasmalogens in brain health, aging, and all-cause mortality. Dr. Goodenowe shares how his work in advanced metabolomics revealed that declining plasmalogen levels can predict dementia, cancer recurrence, and shortened lifespan years before disease is diagnosed, reframing aging as a loss of health rather than a disease itself.

We explore how restoring cellular membrane integrity can reduce neuroinflammation, rebuild brain structure, and improve resilience, along with how advanced MRI and lipid-based blood testing now make it possible to measure, track, and optimize brain health in a proactive way.

What We Discuss:

(01:39) What plasmalogens are and why cell membranes matter

(11:23) Predicting dementia and mortality years in advance

(14:52) Why aging is about losing health, not getting disease

(16:03) The concept of prodromes and early loss of resilience

(19:13) Plasmalogens, cancer recurrence, and systemic aging

(27:35) Advanced MRI, brain inflammation, and cortical thickness

(36:40) Muscle, mobility, and restoring functional resilience

(40:14) The three M's of longevity: mental acuity, mobility, mood

(53:42) Measuring true brain health beyond standard biomarkers

(59:05) Designing a life focused on function, purpose, and vitality

Thank You to Our Sponsors:

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 Dr. Goodenowe:

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

Website: https://drgoodenowe.com/

Website: https://prodrome.com/

Linkedin: https://www.linkedin.com/in/dayangoodenowe/

Keywords:

Longevity Medicine, Plasmalogens, Brain Health, Cellular Membrane Health, Preventive Care, Health Optimization, Aging Mechanisms, Neuroinflammation, Biomarkers, Advanced MRI, Metabolomics, Personalized Medicine, Proactive Health Monitoring, Functional Longevity, Human Potential Optimization, Extend Podcast, Episode 137, Dr. Dayan Goodenowe

Most people know what they should do to be healthy, yet still struggle to follow through. What if the real barrier is not discipline or knowledge, but mindset.

In this episode of Extend, we sit down with Sarah Ann Macklin, a nutritionist and health educator who blends nutrition science with psychology and self-compassion. Sarah shares her journey from high fashion modeling to nutritional science, and how burnout, illness, and neurodiversity shaped her approach to sustainable health.

We explore why health changes often fail when driven by restriction and scarcity, how self-compassion creates lasting behavior change, and why ultra-processed foods, stress, and comparison culture sabotage both physical and mental health. Sarah also breaks down practical tools to reconnect with hunger cues, build healthier habits, and shift from self-criticism to an abundance mindset so health no longer feels hard, rigid, or overwhelming.

What We Discuss:

• (00:00) Why people struggle to get healthy despite good advice

• (02:30) Self-compassion as the foundation of sustainable health

• (07:30) From high fashion modeling to nutrition and a major health wake-up call

• (14:30) Dyslexia, neurodivergence, and the first moment of self-compassion

• (18:30) Food and mental health, the SMILES trial, and omega-3 research

• (26:30) Body image, thinness myths, and the reality of the modeling industry

• (31:30) Social media, comparison culture, and rising body dysmorphia

• (38:30) The neuroscience of self-compassion and why positivity alone fails

• (43:30) Optimizers vs lapses and the shared feeling of not being enough

• (49:30) Clinical tools, mindful food journaling, and emotional awareness

• (54:30) Crash dieting, quick fixes, and why habits matter more than diets

• (01:00:00) Stress, mindset, and how rigid health plans backfire

• (01:03:30) Practical self-compassion tools and book announcement

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

Learn more about Sarah Ann Macklin:

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

Facebook: https://www.facebook.com/SarahAnnOfficial/

Linkedin: https://www.linkedin.com/in/sarah-macklin-3498a193/

Most people assume losing strength, energy, and bone health is inevitable as we age. But what if maintaining muscle, optimizing hormones, and protecting bone density were about targeting the right systems early rather than treating symptoms later?

In this episode of Extend, we sit down with Dr. Jessica Shepherd, a board-certified OB/GYN and expert in midlife health and longevity. With years of experience merging clinical medicine with functional approaches, Dr. Shepherd shares how resistance training, hormone therapy, nutrition, and modern therapies like GLP-1 medications can work together to help women thrive through midlife and beyond.

We talk about why muscle is the "organ of longevity," how bone quality and hormonal balance impact strength and metabolism, and why small, consistent lifestyle changes such as squats, grip exercises, and functional movement can have massive long-term effects. Dr. Shepherd also explores strategies to boost energy, preserve functionality, and support overall health so you can age stronger, healthier, and more resilient.

What We Discuss:

• (04:00) Why many physicians leave traditional medicine for longevity-focused care

• (07:50) Menopause, the WHI study, and how hormone therapy was misunderstood for decades

• (11:45) Perimenopause explained: early symptoms like brain fog, sleep disruption, and emotional changes

• (18:45) When women should start thinking about perimenopause and why conversations should begin in the late 30s

• (23:30) Patient autonomy: ruling out thyroid, mental health, stress, and nutrition before starting hormones

• (27:40) Hormones as optimization fuel for brain, bone, muscle, and metabolic health

• (30:15) Why muscle is the organ of longevity and how resistance training protects metabolism and strength

• (33:00) Bone health beyond density: early DEXA scans, bone quality, and osteoporosis prevention

• (36:30) Functional longevity tests: sit-to-stand, grip strength, farmer's carry, and real-world strength

• (39:50) Motivation and quick wins: how HRT and GLP-1 therapies can accelerate lifestyle change

• (41:15) The synergy between hormone therapy and GLP-1 medications in perimenopause

• (44:40) The future of hormone therapy: individualized delivery and integrated longevity care models

• (46:45) Creating a well space for proactive health instead of reactive disease treatment

Thank You to Our Sponsors:

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. Jessica Shepherd:

Instagram: jessicashepherdmd

Website: https://www.jessicashepherdmd.com/

Linkedin: Jessica Shepherd, MD, MBA, FACOG

Most people focus on cholesterol and plaque when thinking about heart health. The truth is, there are hidden drivers that can silently damage your arteries and increase cardiovascular risk.

In this episode of Extend, we sit down with Dr. Abid Husain, cardiologist and expert in cardiometabolic health, to unpack how microvascular dysfunction, glycocalyx degradation, metabolic disease, and mental stress contribute to heart disease beyond traditional risk factors. We break down the role of nitric oxide, small dense LDL, clotting mechanisms, and the often overlooked impact of stress on cardiovascular health.

We also explore how lifestyle interventions, targeted supplements like nattokinase and chondroitin sulfate, and metabolic management with GLP-1 therapies can strengthen vascular health and reduce hidden cardiovascular risk.

Dr. Abid Husain is a cardiologist specializing in cardiometabolic medicine, who combines cutting-edge research with practical strategies to help patients optimize heart health, manage metabolic risk, and prevent cardiovascular disease.

What We Discuss:

(00:37) The glycocalyx: why it matters for cardiovascular health and how it protects arteries (08:50) Lifestyle strategies to strengthen the glycocalyx, including exercise and metabolic health (14:30) Supplements that support vascular integrity: nattokinase, lumbrokinase, chondroitin sulfate, and hyaluronic acid (22:10) Testing glycocalyx health: syndecan serum test and ultrasound visualization (28:45) Thrombotic risk assessment, aspirin considerations, and personalized cardiovascular strategies (36:20) Metabolic disease as a root cause of heart disease and the role of GLP-1 therapies (44:00) Hidden liver dysfunction and early detection with fibroscan and imaging (50:10) Mental health and cardiovascular risk: stress, sympathetic overdrive, and cortisol balance (55:30) Daily practices to support heart and overall health: breathing, reflection, exercise, and sleep

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

Learn more about Dr. Abid Husain:

Instagram: dr_abidhusain

Website: https://boulderlongevity.com/

You Tube: @DoctorAbidHusain