Extend Podcast with Darshan Shah, MD

What if the brain fog, forgetfulness, poor sleep, and mood changes so many women experience in midlife aren't just signs of getting older—but signals that their brains need more support? Women account for nearly two-thirds of Alzheimer's cases, yet women's brain health has historically been overlooked in medical research and conversations about prevention. And as estrogen levels begin to change during perimenopause and menopause, those changes can affect everything from memory and mental clarity to metabolism, sleep, and emotional well-being. In this episode, I'm joined by Emma Heming Willis, co-founder of Make Time Wellness, and Dr. Nicole Beurkens a clinical psychologist with a background in nutrition science, for an important conversation about women's brain health, hormonal changes, and what we can do today to support cognitive health as we age. Emma shares her personal experience with brain fog, feeling dismissed by her doctor, and the lifestyle changes that inspired her mission to make brain health a priority for women. Together, we explore the science behind cognitive aging and the everyday habits that can make a meaningful difference. In this episode, you'll learn: Why women face a higher risk of Alzheimer's disease and dementia How declining estrogen during perimenopause and menopause can affect memory, focus, and brain energy Why brain fog, forgetfulness, and sleep disturbances deserve attention How chronic stress, trauma, and the demands of caregiving can affect brain health The connection between chronic inflammation, metabolic health, and cognitive function Why nutrition, protein, fiber, and reducing ultra-processed foods matter for brain health How sleep supports memory, cognitive performance, and long-term brain health What to know about brain health supplements, including rhodiola, curcumin, and other nutrients What the emerging research suggests about hormone replacement therapy and women's cognitive health We also discuss practical ways to prioritize self-care, manage stress, improve sleep habits, and build sustainable routines without adding another overwhelming responsibility to an already busy life. The biggest takeaway? Brain health shouldn't become a priority only when memory problems begin. Protecting your brain is part of protecting your future. And the choices we make around sleep, nutrition, movement, stress, and hormonal health can help us take a more proactive approach to aging. Because longevity isn't simply about living longer. It's about maintaining the clarity, independence, and quality of life that allow us to enjoy those extra years. Learn more about Dr. Shah: Website: drshah.com Clinic: next-health.com Instagram: @darshanshahmd and @extend_podcast Learn more about Emma Heming Willis and Dr. Nicole Beurkens Website: drbeurkens.com and emmahemingwillis.com Instagram: @emmahemingwillis, @drnicolebeurkens and @maketimewellness Try Make Time Wellness at maketimewellness.com, use code EXTEND20 at checkout for 20% off as a gift to our listeners! Also available at Target, Amazon, Ulta, The Vitamin Shoppe and Meijer. Thank You to Our Sponsor! Momentous: Head to livemomentous.com and use my code DRSHAH at checkout for up to 35% off.

What if aging isn't just something that happens to us—but a biological process we can actually influence? For decades, medicine has focused on treating diseases after they develop. But a growing field called geroscience is asking a much bigger question: What if we could target the underlying biology of aging itself, potentially delaying multiple age-related diseases before they begin? In this episode, I'm joined by Dr. David Barzilai, MD, PhD, MBA, longevity medicine physician, Harvard Medical School lecturer, and medical editor of Harvard's Pathways to Longevity special report, to explore the science of biological aging and what it could mean for the future of human health. We break down the 12 hallmarks of aging, why your biological age may be different from your chronological age, and how researchers are developing new ways to measure and potentially influence how quickly we age. From epigenetic age testing and telomeres to senescent cells, autophagy, rapamycin, and cellular reprogramming, we separate promising longevity science from the hype. In this episode, you'll learn: What the 12 hallmarks of aging reveal about why our bodies get older The difference between biological age and chronological age—and whether aging can be slowed How accurate biological age tests and epigenetic clocks really are Why VO2 max, muscle strength, sleep, and metabolic health are powerful indicators of longevity What telomeres reveal about cellular aging and why longer isn't always better How senescent "zombie cells" contribute to age-related inflammation What fasting, calorie restriction, and autophagy actually do inside your cells What the research says about rapamycin, senolytics, and emerging longevity treatments How cellular reprogramming and Yamanaka factors could change the future of regenerative medicine We also discuss personalized longevity testing, the limitations of today's aging biomarkers, and emerging research exploring whether scientists could one day restore more youthful function to aging cells and tissues. The most important takeaway? You don't have to wait for the next breakthrough to start improving how you age. Exercise, cardiovascular fitness, strength training, sleep, nutrition, and understanding your personal health risks remain some of the most powerful tools we have today. The future of longevity medicine is incredibly exciting. But the real opportunity is combining what we already know works with the science that's still to come. Learn more about Dr. Shah: Website:drshah.com Clinic: next-health.com Instagram: @darshanshahmd and @extend_podcast Learn more about Dr. David Barzilai: Website: barzilaiconsulting.com LinkedIn: linkedin.com/in/agingdoc X (formerly Twitter): x.com/agingdoc1 Instagram: instagram.com/agingdoc1 Harvard Medical School's first Special Report on longevity, Pathways to Longevity, where I served as Medical Editor: https://www.linkedin.com/posts/agingdoc_harvard-medical-school-has-just-published-ugcPost-7465326141025775616-GOnh For further reading on longevity science and its clinical application, I'm Co-Editor of Frontiers of Longevity Science, forthcoming from Springer Nature: https://www.barzilaiconsulting.com/fols Thank You to Our Sponsors! IM8: Try IM8 with a 30-day money back guarantee! Get 10% off your first order with code DRSHAH at im8health.com/drshah Pendulum: Head to pendulumlife.com and use my code EXTEND for your first membership order!

We spend so much time thinking about exercise, nutrition, and performance—but I believe recovery may be one of the most overlooked pieces of longevity. In this episode, I'm joined by Dr. Jason Wersland, chiropractor and founder of Therabody, whose own experience with debilitating pain after a motorcycle accident ultimately led him to invent the Theragun. But this conversation goes far beyond muscle soreness. Jason and I explore what recovery actually means, why it isn't just for athletes, and how the way we regulate our nervous system can influence pain, tension, sleep, performance, and how we feel every day. Whether you're training intensely, sitting at a desk for eight hours, standing all day at work, or simply dealing with chronic stress, your body still needs opportunities to recover. In this episode, you'll learn: • Why recovery should be part of your daily longevity routine—not just something you do after exercise • How the "pain gate theory" helps explain why different forms of stimulation can temporarily change how we perceive pain • Why sitting all day can contribute to hip, lower-back, neck, and shoulder tension • How percussive therapy can affect pain, muscle tension, range of motion, and blood flow • Why nervous system regulation matters for recovery and performance • How shifting into a parasympathetic state may help you wind down before sleep • Why HRV and heart rate can provide useful feedback about recovery • How small "recovery snacks" throughout the day can help you take better care of your body We also discuss massage, breathwork, movement, compression therapy, biofeedback, sleep, and practical ways to build short recovery "pit stops" into even the busiest schedule. One of my biggest takeaways from this conversation is that recovery is not a luxury reserved for professional athletes. Your body is responding to physical, mental, and emotional stress every day. If we want to perform well—and stay healthy for decades—we have to give it opportunities to recover, too. Learn more about Dr. Shah: Website: drshah.com Clinic: next-health.com Instagram: @darshanshahmd and @extend_podcast Learn more about Dr. Jason Wersland: Website: therabody.com Instagram: @drjasonwersland Thank You to Our Sponsor: IM8: Try IM8 with a 30 day money back guarantee. Get 10% off your first order with code DRSHAH at checkout im8health.com/drshah

What if AI could change the way we understand, manage, and optimize our health? In today's episode, my guest is Rajeev Kapur, a leading AI advisor, educator, speaker, and author who helps non technical leaders understand how to turn artificial intelligence into practical, actionable results. We dive into AI in healthcare, personalized health, health optimization, and the ideas behind our co authored book, Your New Health OS. We explore how artificial intelligence could help move healthcare beyond simply treating disease and toward a more proactive approach focused on understanding the individual, connecting health information, and optimizing long term health. In this episode, we learn: • How AI could transform the future of healthcare • The difference between disease care and true health optimization • How AI can empower patients to better understand their own health data • How artificial intelligence can connect insights across different medical specialties • How AI could improve communication between doctors and patients • Why learning how to effectively interact and prompt AI matters • How AI may influence chronic disease management, drug discovery, and biological research • What AI could mean for personalized healthcare and medicine • How artificial intelligence could change the way we think about longevity • What the concept of longevity escape velocity could mean for the future of human health Rajeev brings a practical perspective to one of the biggest technological shifts happening in healthcare today. Together, we explore an important idea: AI isn't simply another tool for healthcare professionals. It could fundamentally change how we understand health, make decisions, and take responsibility for our own health journeys. Listen to this episode for a fascinating conversation about AI in healthcare, personalized medicine, health optimization, and longevity, and discover how your own "Health OS" could change the way you approach your health in the years ahead. Pre-Order Dr. Shah and Rajeev Kapurs book, Your New Health OS, today at amazon.com/Your-New-Health-OS-Healthier Learn more about Dr. Shah: Website: drshah.com Clinic: next-health.com Instagram: @extend_podcast and @darshanshahmd Learn more about Rajeev Kapur: Website: https://rajeev.ai/ Book: AI Made Simple Instagram: therajeevkapur Thank You To Our Sponsor! Next Health: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at next-health.com Momentous: Head to livemomentous.com and use my code DRSHAH at checkout for up to 35% Off!

What if we stopped guessing about the brain and started measuring it? In today's episode, my guest is Sat Randhawa of One-Hype Wellness, where he and his team are focused on using brain mapping and neurotechnology to better understand how each individual brain functions. We dive into QEEG brain mapping, neurofeedback, neuroplasticity, and brainwave analysis - and explore why there may not be a one-size-fits-all approach when it comes to the brain. Sat also shares insights into how technology is being explored across areas including focus, ADHD, stress, cognitive health, athletic performance, and recovery. In this episode, we learn: How QEEG brain mapping works What different brainwaves can tell us Why every brain may require a personalized approach How neurofeedback and neuroplasticity connect How brain mapping is being explored for performance and recovery Why measuring the brain could change how we approach brain health Sat brings a practical, data-driven perspective from his work with One-Hype Wellness, and we focus on one important idea: we don't treat a label, we treat a brain. Listen to this episode for a fascinating conversation about brain mapping, neurofeedback, and the future of personalized brain health-and discover what understaning your unique brain could mean for the way you think, perform, recover and live. Learn more about Dr. Shah: Website: drshah.com Clinic: next-health.com Instagram: @extend_podcast and @darshanshahmd Learn more about Sat Randhawa: Website: one-hype.com Thank You To Our Sponsors: Timeline: Timeline, powered by Mitopure, just dropped in price. Check it out using the link shop.timeline.com/DRDARSHANSHAH for up to 20% off when you subscirbe! IM8: Try IM8 with a 30-day money back guarantee. Get 10% off your first order with code DRSHAH at check out im8health.com/drshah

What if the biggest mistake you're making with your health isn't what you're eating - but the way you're thinking about nutrition in the first place? In this episode, I'm joined by Dr. Joey Munoz, a PhD in Nutrition Science and an evidence-based nutrition and fitness educator. We have a fascinating conversation about why so many traditional approaches to dieting fail, what actually makes a healthy diet sustainablem, and how we can thing about nutrition in a way that supports long-term health rather than short-term results. Dr. Joey also shares his own experience with body image and dieting, and how that journey ultimately led him to pursue advanced degrees in nutrition science and take a more evidence-based approach to health and fitness. We get into some of the biggest questions I hear all the time: How much protein do we really need? Does meal timing matter? What role do fiber and whole foods play? Should we be worried about carbohydrates, dietary fat, or ultra-processed foods? And what actually helps us build muscle, manage hunger, and improve metabolic health? In this episode, we learn: Why traditional dieting often leads to cycles of restriction and weight regain-and what to do instead How protein, fiber, whole foods, and muscle mass influence body composition and overall health What the research really tells us about carbohydrates, dietart fat, and ultra-processed foods Whether meal timing, resistant starch, and the gut microbiome deserve a place in your nutrition strategy Which nutrition habits and supplements are actually worth paying attention to-and which may be overhyped How to build a sustainable approach to nutrition without obsessing over having the "perfect" diet. There's a lot of nutrition advice out there, but understanding the science can help you separate what actually matters from what's simply trending. Listen in to learn how to stop chasing the perfect diet and start building a healthier, more sustainable approach to nutrition that can serve you for the long term. Learn more about Dr. Shah: Website: drshah.com Clinic: next-health.com Instagram: @darshanshahmd and @extend_podcast Learn more about Dr. Joey Munoz: Website: strongstandard.com Instagram: @dr.joeymunoz Thank You to Our Sponsor: Momentous: Head to livemomentous.com and use code DRSHAH for up to 35% off your first order!

What if medicine could do more than manage disease—and actually help the body repair itself? Regenerative medicine is moving quickly, but the world of stem cells, PRP, exosomes, and cellular therapies can be incredibly confusing. In this conversation, I sit down with Dr. Wiggers to separate what we can do today from what may be coming next. We start with the basics: what stem cells actually are, how PRP and orthobiologics work, and the difference between using your own cells versus donor-derived products. Then we go deeper into one of the most fascinating areas of regenerative medicine: MUSE cells, a unique population of stress-enduring stem cells being studied for their ability to respond to injury and support tissue repair. In this episode, you'll learn: • How stem cells, PRP, exosomes, and other regenerative therapies differ • What MUSE cells are and why researchers are so interested in them • How stem cells may respond to signals from injured tissue • Why the age and source of biological material can matter • What Yamanaka factors taught us about cellular reprogramming and rejuvenation • Where regenerative medicine is being studied for joint, cardiovascular, and other applications • The safety concerns and quality-control issues everyone should understand before considering stem cell therapy We also explore why regenerative therapies have faced regulatory hurdles, the difference between exciting laboratory research and treatments available today, and why safety, manufacturing, and proper handling are critical as this field evolves. Stem cells aren't magic—and many potential applications are still being researched. But our growing ability to understand and influence the body's own repair systems could fundamentally change how we approach injury, aging, and disease in the years ahead. Learn more about Dr. Shah: Website: drshah.com Clinic: next-health.com Instagram: @darshanshahmd and @extend_podcast Learn more about Dr. Jeffrey Wiegers: Website: musecellinnovations.com Instagram: @jeffwiegers Thank You To Our Sponsor! IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at im8health.com/DRSHAH

Hashimotos isn't just a thyroid disease-it may actually begin in the gut. If you've been told your thyroid labs are "normal" but you still struggle with fatigue, bloating, constipation, IBS, or autoimmune symptoms, this episode could change the way you think about your health. I sit down with Dr. Izabella Wentz, PharmD-better known as the Thyroid Pharmacist and one of the world's leading experts on Hashimoto's disease - to uncover the powerful connection between gut health, autoimmune disease, and thyroid function. Dr. Wentz explains why IBS is often not a true diagnosis, but a collection of symptoms with more than 30 possible root causes. Together, we explore why conventional medicine frequently misses these underlying issues and how identifying the real drivers - from intestinal permeability and SIBO to food sensitivities, medications, infections, and even heavy metal exposure - can help people finally find lasting relief. Whether you're living with Hashimoto's, IBS, or another autoimmune condition, this conversation offers a practical roadmap for uncovering the root cause and supporting long-term healing. In this episode, you'll learn: Why gut health is critical for thyroid function and autoimmune healing The surprising connection between Hashimoto's disease and IBS Why IBS is a symptom - not a diagnosis The 30+ root causes that may be driving digestive symtpoms How intestinal permeability ("leaky gut") contributes to autoimmune disease The biggest food, medication, and lifestyle triggers for IBS Which functional medicine tests can uncover hidden gut dysfunction How targeted treatment can improve symptoms and support long-term remission If you've been searching for answers beyond symptom management, this episode provides an evidence-based look at the gut-thyroid connection and what it really takes to restore health. Thank You to Our Sponsors Next Health Longevity Summit: Head to www.next-health.com/summit to secure your spot at the first ever Next Health Longevity Summit in Nashville on 9/12! IM8: Try IM8 today with a 30-day money back guarantee. Get 10% off your first order with code DRSHAH at https://im8health.com/drshah Timeline: Timeline powered by Mitopure just dropped the price. Check it out using link shop.timeline.com/DRDARSHANSHAH for up to 20% off when you subscribe and save. Learn more about Dr. Shah: Website: drshah.com Instagram: @extend_podcast and @darshanshahmd Clinic: next-health.com Learn more about Dr. Izabella Wentz: Website: thyroidpharmacist.com Instagram: @izabellawentzpharmd Book: thyroidpharmacist.com/ibs-book-order/