We’ve all been there—grabbing a quick snack or packaged meal, trusting it to be “not that bad.” But what if I told you these ultra-processed foods are quietly undermining your health? Engineered for taste and convenience, they’re doing far more harm than you realize, contributing to fatigue, metabolic issues, and even chronic disease. If you’re serious about living longer and healthier, this is the conversation you need.

In this solo episode of Extend, I break down what's behind ultra-processed foods: how they hijack your hunger signals, damage your metabolism, and disrupt critical hormones. You’ll also learn why even a small reduction in these foods can have a massive impact on your health—and how to spot them hiding in plain sight. 

This isn’t about perfection; it’s about progress. Join me as we talk about the changes that matter most—because taking control of what’s on your plate could literally save your life.

We Also Discuss:

(00:26) What Are Ultra-Processed Foods? (04:57) Why Ultra-Processed Foods Are Harmful (07:48) How to Identify Ultra-Processed Foods (09:36) Strategies to Reduce Ultra-Processed Food Intake (11:57) Healthier Dining and Grocery Shopping Tips

Thank you to our sponsor:

TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/ 

Learn more about Dr. Shah:

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

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

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

What if you could customize your health like a pro athlete? Imagine having a health and fitness routine tailored to your unique needs, just like a world-class athlete?! In this episode of Extend with Dr. Shah, we sit down with Dr. Andy Galpin, a leading expert in health and fitness technology, to explore the game-changing innovations that are transforming the industry.

Andy shares insights on how personalized wellness techniques and understanding your individual response to health interventions can take your routine to the next level. From self-experimentation to the power of personalized coaching, we dive into how modern tools are enabling a new era of individualized health and so much more!

Dr. Andy Galpin is a tenured Professor at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a Human Performance scientist with a PhD in Human Bioenergetics and over 100 peer-reviewed publications and presentations.

We also discuss:

(00:40) Precision Health and Fitness Innovations

(12:42) Physical Activity and Exercise Habits

(18:20) Balancing Consistency, Progress, and Recovery

(27:34) Optimizing Performance Through Comprehensive Testing

(32:17) Comprehensive Health and Performance Program

(42:12) Body Composition Testing Recommendations

(47:50) Importance of Muscle and Cardiovascular Health

(01:00:25) Importance of Muscle Function and Testing

(01:06:44) Importance of Exercise at Any Age

(01:18:46) Strategic Progression in Exercise Programming

(01:23:56) Developing Customized Training Programs

(01:34:55) Balanced Exercise Regimen for Optimal Fitness

(01:42:27) Training Program Flexibility and Adaptation

(01:54:53) Interpreting Blood Chemistry Markers in Performance

(02:06:05) Blood Biomarker Interpretation for Health

(02:14:41) Assessing Physical Readiness and Hydration

(02:20:56) Maximizing Nutritional Supplements for Health

(02:28:09) Revolutionizing Sleep Testing for Athletes

(02:39:36) Advancements in Health Technology

(02:42:29) Revolutionizing Digital Training Programs

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 Andy Galpin: Website:  https://www.andygalpin.com/ 

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

Why does a slice of bread today barely resemble the one your grandmother baked? Our food system has transformed dramatically over the decades, turning simple ingredients into what some call "Frankenstein foods." On this week’s solo episode of the Extend podcast, I dive deep into how we got here, exposing the missteps and misinformation that have shaped today’s diet-driven epidemics of obesity, diabetes, and gut issues.

From the infamous food pyramid to the low-fat craze, I unpack how the government guidelines and industry lobbyists steered us toward a carb-heavy diet, with disastrous results for our health. You’ll gain clarity on the roles subsidies and corporate interests played in crafting our food environment—and more importantly, learn how to take back control.

I also discuss:

(00:19) Nutrition Misinformation and Health Reconstruction

(06:43) The industrialization of food

(09:07) 20% of the information that makes 80% of the difference

(10:26) Strategies for Personalized Health Through Nutrition

And more

Thank you to our sponsor:

Timeline: https://www.timeline.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/

Is your metabolic health the key to unlocking overall wellness? In our latest episode, we sit down with Dr. Casey Means, a leading voice in metabolic health, to talk about how your metabolism affects everything from obesity to Alzheimer's.

Dr. Casey also dive into how our industrialized world is disrupting cellular biology and fueling chronic diseases, but she also shares hope through precision health and functional medicine. Plus, she also shared actionable tips to boost wellness, the importance of tracking key biomarkers, improving metabolic function for women in menopause, and so much more!

Dr. Casey Means is a medical doctor, writer, tech entrepreneur, aspiring regenerative gardener, and outdoor enthusiast who lives in a state of care for the miracle and mystery of existence and consciousness. Her book, Good Energy: The Surprising Connection Between Metabolism and Limitless Health is available now!

We also discuss:

(04:24) Mitochondrial Health for Overall Wellness

(09:36) The Power of Walking & Movement

(15:41) Accessing Ancient and Modern Wisdom

(21:53) Metabolic Dysfunction and Obesity

(32:45) Early Detection of Health Issues

(37:58) Optimal Health and Fasting Glucose

(48:26) Understanding Atherogenic Cholesterol Particles

(54:21) Promoting Human and Planetary Thriving

(01:02:26) Revolutionary AI Simplifies Nutrition Tracking

(01:32:00) Blue Zones and Longevity Secrets

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 Dr. Casey Means: Instagram: https://www.instagram.com/drcaseyskitchen/

Book: https://www.caseymeans.com/goodenergy

Website: https://www.caseymeans.com/

Is your health just something you react to when problems arise, or is it something you actively shape every day? For many, the journey to wellness only begins when they’re already facing a health crisis. I’m Dr. Darshan Shah, and I know this personally—I went from being overweight and on multiple medications to achieving a level of health I never thought possible. This awakening transformed how I view medicine and inspired me to prioritize an approach that goes beyond treating symptoms to actively enhancing wellness.

In this episode of the Extend podcast, I will discuss the science behind hyper-personalized health and the simple steps you can take to become an active partner in your wellness journey. Because at the end of the day, no one cares more about your health than you do—and with the right strategies, you have the power to transform it.

I also discuss:

(00:43) Mastering Health With New Medical Protocol

(05:12) The Wellness Wheel and Pareto Principle

(07:44) Prevention Through Early Diagnosis

(11:05) Functional Medicine and Systems Biology

(15:30) Future of Personalized Preventative Healthcare

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/

Are you struggling to find balance in your mental and spiritual well-being? Do you want to feel more grounded, less stressed, and truly connected to your roots?

In this episode of Extend with Dr. Shah, my guest, Jay Shetty shares his journey from monastic life to becoming a global digital creator. We dive deep into the world of meditation, mindset, and stress management, providing practical strategies to cultivate psychological health. Jay reminds us that true happiness comes from within and emphasizes the importance of staying grounded in our values.

We also explore the complex dynamics of vulnerability and trust in relationships, comparing it to trying a new supplement. Together, we discuss how vulnerability leads to deeper connections and the power of seeking professional guidance like life coaches or therapists + so much more.

Jay Shetty is a global bestselling author, award-winning podcast host of On Purpose, Chief Purpose Officer of Calm, and purpose-driven entrepreneur, who has made an indelible impact on hearts and minds worldwide. With an astounding following of over 50 million across social media platforms, Jay Shetty possesses a talent for making purpose and ancient wisdom not only relatable but also practical and easily accessible. His journey of transformation and inspiration has touched the lives of millions across the globe.

We also discuss:

(00:00) Mental Health and Wellness Discussion

(10:44) Building Trust and Vulnerability in Relationships

(17:56) Importance of Self-Assessment for Wellbeing

(25:17) Importance of Finding Third Space

(36:23) The Power of Surroundings on Stress

(42:16) Reconnecting With Nature and Analog Living

(49:16) Embracing Nature and Meditation for Wellness

(56:33) Understanding Meditation Techniques and Benefits

(01:07:28) Digital and Physical Community Dynamics

(01:18:49) The Ethics of Technology and Character

(01:22:00) Journey to Discovering Purpose and Confidence

(01:31:31) Embracing Flexibility and Spiritual Growth

(01:41:01) The Power of Healing and Growth

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 Jay Shetty: Website: https://www.jayshetty.me/

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

What if the secret to transforming your health isn’t about discipline but understanding how your brain is wired? In this episode of Extend with Dr. Shah, I dive into the fascinating science of habit formation and uncover why routines like regular exercise and structured eating are the real keys to long-term health and longevity.

As a physician, I break down how habits automate your actions, helping you conserve mental energy and sustain healthy changes without relying on willpower alone. Drawing inspiration from experts like Charles Duhigg, James Clear, and Malcolm Gladwell, I explore the habit loop—cue, routine, and reward—and how to redesign your environment to reinforce positive behaviors and so much more.

I also discuss:

(00:00) - Mastering the Science of Habit Formation

(05:37) - Habit Formation Techniques and Tips

(12:58) - Breaking Negative Habits Strategically

To learn more about Dr. Darshan Shah: Website: https://www.drshah.com/

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

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

Is your quest for success silently compromising your health? Could the very drive that fuels your ambitions also be leading you away from the balanced life you’re striving for?

In this episode of The Extend podcast, we dive deep into these intriguing questions with Bryan Johnson, who shares his transformation from a relentless CEO to a passionate health advocate.

We also talked about his journey into humanity’s enduring quest for immortality, cutting-edge scientific advancements that could redefine life as we know it plus practical tips on everything from sleep strategies and diet to maintaining a plant-based lifestyle in a world where clean food sourcing is increasingly complex.

Bryan Johnson is an American entrepreneur, venture capitalist, writer and author. He is the founder and CEO of Kernel, a company creating devices that monitor and record brain activity, and OS Fund, a venture capital firm that invests in early-stage science and technology companies.

We also discuss:

(00:05) Health and Technology at Wellness Center

(07:56) Impact of Grind Culture on Health

(13:31) Health Consciousness and Personal Experiments

(29:18) Self Improvement Through Systematic Evolution

(34:46) Prioritizing Evidence-Based Nutrition for Longevity

(39:29) Nutrition and Fitness Regimen for Strength

(46:47) Contaminants in Farmer's Market Produce

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 Bryan Johnson: Website: https://bryanjohnson.komi.io/

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

Are you ready to take control of your health like never before? In a world where healthcare often feels reactive, what if you could become the CEO of your own well-being? In this episode of Extend by Dr. Shah, we’re diving into the concept of proactive, personalized health management—an approach that puts you in the driver’s seat.

We explore how your genes, lifestyle, and environment all play a role in your biological destiny. You'll learn how to build a health-focused team and identify key performance indicators for your body, just like a CEO would for a company. From tracking your sleep and stress levels to using wearable devices, at-home tests, and so much more.

I also discuss:

(00:19) - Taking Control of Your Health 

(05:06) - How to be the CEO of Your Health

(06:50) - Empowering Yourself Through Personalized Health

(09:17) - Benefits of Wearable Health Devices

(15:06) - Supporting Proper Healthcare Decisions

To learn more about Dr. Darshan Shah: Website: https://www.drshah.com/

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

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

What if your health depended not just on what you eat, but also on how you move, sleep, and manage stress? In this episode of The Extend Podcast with Dr. Shah, I sat down with my guest, Dr. Mark Hyman, who reveals how focusing on quality over quantity—especially when it comes to food—can transform your health. We dive into the hidden dangers of ultra-processed foods and the power of nutrient-dense diets to regulate appetite and boost well-being.

He also highlights the crucial role of muscle mass in longevity, explaining how resistance training supports metabolism, immunity, and hormone health. We explore groundbreaking topics like personalized nutrition, early disease detection, and the impact of environmental toxins. Tune in for a deep dive into how small changes can lead to big health transformations!

Dr. Mark Hyman is a leading physician in functional medicine, bestselling author, and founder of the UltraWellness Center. With a focus on addressing the root causes of chronic disease, he advocates for a holistic approach to health that integrates nutrition, lifestyle, and cutting-edge science. Dr. Hyman is also a passionate educator and speaker, inspiring millions to take control of their well-being through personalized, evidence-based care.

We also discuss:

(00:04) Nutrition and Health Optimization

(11:01) The Importance of Resistance Training

(16:16) Foundational Principles of Health and Disease

(20:05) Personalized Nutrition and Health Optimization

(25:07) Foundational Thoughts on Medical Education

(30:27) Connecting Root Causes of Diseases

(39:56) Toxin Detoxification Strategies

(46:44) Medical Career Transformation to Functional Medicine

(58:07) Revolutionizing Healthcare With Data and AI

(01:10:54) The Power of Personalized Medicine

(01:15:41) Empowering Self-Health With Data

(01:20:06) Comprehensive Health Biomarker Assessment

(01:29:07) Early Detection for Preventive Health

(01:33:55) Advancements in Alzheimer's Testing and Prevention

(01:40:29) Health Transformation With Functional Medicine

(01:47:59) Empowering Health Through Understanding Biology

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 Dr. Mark Hyman: Website: https://drhyman.com/

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