Have you ever felt overwhelmed by the endless options in the supplement aisle?

In this episode of Extend, I take a closer look at why so many people struggle to make sense of supplementation—and what you can do to make smarter, science-backed decisions.

From the declining nutrient density in modern diets to the role of supplements in addressing deficiencies and optimizing health, I’m breaking it all down.

I also reveal the foundational supplements everyone should consider (like Vitamin D, Omega-3s, and Magnesium), the cutting-edge advancements in supplementation, and why personalized protocols are the future of health optimization.

If you’re ready to cut through the confusion and build a supplement routine that truly works for you, this episode is packed with actionable insights you don’t want to miss.

Tune in to discover how supplements can bridge the gap between where you are and where you want to be.

We Also Discuss:

(00:38) Introduction: The bell-shaped curve of supplementation

(02:33) Why modern diets fall short in essential nutrients

(03:59) Foundational supplements everyone should consider

(06:46) Advanced supplements for cognitive and metabolic health

(11:18) Quality control: How to choose safe, effective supplements

Learn more about Dr. Shah:

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

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

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

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/

Have you ever wondered if memory loss or cognitive decline is inevitable as we age? What if I told you it’s not—and that, with the right strategies, you can even reverse early signs of neurodegeneration?

In this episode of Extend with Dr. Darshan Shah, I sit down with my friend and esteemed colleague, Dr. Dale Bredesen, a pioneer in brain health and the author of The End of Alzheimer’s. Dr. Bredesen has completely changed the way I see cognitive decline, and today, we’re sharing how cutting-edge science is making Alzheimer’s a preventable—and even reversible—condition.

Together, we explore some of the most exciting advancements in brain health, from blood tests that predict neurodegenerative diseases years before symptoms appear to the role of inflammation, toxins, and even oral health in driving cognitive decline. We also dive into the power of personalized medicine, showing how addressing root causes can lead to profound recovery.

You’ll hear inspiring stories of patients who were told they had no hope, only to reclaim their lives through Dr. Bredesen’s groundbreaking protocols. If you want to optimize your longevity, this is an episode you won’t want to miss.

We Also Discuss:

(00:02) Advances in Brain Health (07:58) Neural Systems and Disease Progression (13:09) Inflammation, Immune Response, and Neurodegeneration (28:07) Brain Health Through Sleep and Toxins (37:17) Early Detection and Prevention Strategies (48:38) Brain Health Advancements and Technologies (57:39) Aging and Brain Health Optimization (01:05:13) Embracing Life After Retirement Graduation (01:14:12) New Books in Alzheimer's Treatment

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 Dr. Dale Bredesen

Instagram: drdalebredesenPreCODE and ReCODE: https://www.apollohealthco.com/solutions/ 

Are you trapped in the cycle of endless dieting and calorie counting?

For years, we've been told that weight loss is as simple as “calories in, calories out,” but if that’s true, why do so many of us still struggle? What if the problem isn’t just the numbers, but how we think about them? In this episode of theExtend podcast, I take a closer look at why the traditional approach to calorie control fails—and what you can do instead.

From the science behind metabolic rate to the surprising impact of ultra-processed foods on your hunger and hormones, I’m going to break down the three key levers for weight management: calorie restriction, dietary restriction, and time-restricted eating. I also reveal why most diets are destined to fail and how small, sustainable changes can transform not just your weight, but your overall health and energy levels.

If you’re ready to break free from ineffective methods and embrace a smarter approach, this episode is packed with insights you don’t want to miss. 

Tune in to discover how you can not just lose weight but feel better in your own skin.

We Also Discuss:

(01:51-02:58) Not All Calories Are Created Equal

(03:31-04:20) The Japanese Secret to Mindful Eating

(06:50-07:28) Where Your Calories Go: Total Energy Expenditure

(08:58-09:38) Why Diets Fail 90% of the Time

(10:22-11:37) Time-Restricted Eating: Is Fasting for You?

Thank You to Our Sponsors:

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/

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

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/

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/

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/

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

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/