Extend Podcast with Darshan Shah, MD

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