Extend with Darshan Shah, MD is a podcast dedicated to cutting-edge science, research, tools, and protocols designed to help you extend your healthspan.
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42. Colleen Cutcliffe: Why Your Gut Holds the Key to Metabolic Health (And How to Fix It)
Have you ever wondered why gut health is at the root of everything, from metabolism and cravings to immunity and even mental clarity? Why do some people struggle with weight gain, energy crashes, and digestive issues despite eating well? And could the rise of GLP-1 medications like Ozempic be a sign that we’ve been ignoring a natural solution all along? In today’s episode of Extend, I’m joined by Colleen Cutcliffe, a microbiome scientist and co-founder of Pendulum, a company leading the way in gut health research. She’s here to break down why your microbiome isn’t just about digestion, it plays a critical role in weight regulation, blood sugar balance, and even hormone production. We’ll explore how your gut bacteria influence GLP-1, the hormone behind popular weight loss drugs, and why restoring your microbiome may be the key to naturally optimizing metabolism, reducing cravings, and improving long-term health. If you’ve ever dealt with stubborn weight, gut issues, or unexplained fatigue, this episode will give you science-backed strategies to rebuild your gut health, support natural GLP-1 production, and take control of your metabolism, without relying on injections. Colleen Cutcliffe, PhD, is a biochemist and microbiome researcher with over 20 years of experience in biotechnology and life sciences. She is the CEO and co-founder of Pendulum, a company pioneering next-generation probiotics to optimize metabolic and gut health. We Also Discuss: (00:00) What Is the Microbiome & Why It Matters (14:40) How Your Skin & Oral Microbiome Affect Overall Health (33:48) The Gut-GLP-1 Connection: How Your Microbiome Regulates Metabolism (44:24) How Menopause Transforms Your Gut Microbiome (51:05) The Gut-Brain Connection: How Your Microbiome Produces Neurotransmitters (58:02) How an Unhealthy Microbiome Leads to Disease (01:03:51) How to Improve Your Gut Health With Diet & Testing (01:14:32) The Future of Microbiome Science: Supplements & Targeted Probiotics 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 Colleen Cutcliffe: Website: https://pendulumlife.com/ Instagram: https://www.instagram.com/pendulumlifeco/ Instagram: https://www.instagram.com/drcolleencutcliffe/ 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/ 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/ Nexthealth: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Vitaboom: Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit https://vitaboom.com/
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41. Ella Davar: The Nutrition Lies That Are Keeping You Sick (Do This Instead)
What if everything you’ve been told about nutrition is only half the story? It’s not just about avoiding carbs, counting macros, or following the latest health trend—it’s about how food impacts your metabolism, gut, and long-term health on a deeper level. The problem? Most people are stuck in a cycle of restrictive diets, misinformation, and ultra-processed foods that silently sabotage their well-being. In this episode, I sit down with registered dietitian and longevity expert Ella Davar to break down the science of personalized nutrition. We’ll explore why gut health is the foundation of everything from digestion to mental clarity, how glucose monitoring can help you optimize your diet, and why ultra-processed foods are doing more damage than you realize. Ella shares her journey from Wall Street to wellness and reveals how a bio-individual, data-driven approach to food can help you feel better, think clearer, and age stronger. Ella Davar is a registered dietitian, gut health expert, and longevity advocate specializing in personalized nutrition. She is also the author of The Guide to a Euterian Diet and the founder of The Gut-Brain Method, a program designed to help people harness the power of food to improve cognitive function, energy levels, and longevity. If you’re ready to improve your energy, digestion, and overall health, this episode is for you. Let’s get started. We Also Discuss: (00:38) The Problem with Modern Dieting & Why Most People Struggle (04:18) Why Food Is Medicine & How It Transforms Your Health (09:48) Gut Health 101: The Key to Energy, Mood & Metabolism (16:27) How to Use CGM & Stool Testing for Personalized Nutrition (22:13) The Truth About Ultra-Processed Foods & Their Impact on Health (29:02) Bio-Individuality: Why There’s No One-Size-Fits-All Diet Thank You To Our Sponsors: Deliverance: Give your liver the care it deserves! Deliverance is a powerful plant-based formula designed to support and restore liver health. Get 10% off your first order with code DRSHAH at loveyourliver.com Timeline: Upgrade your energy from within! Timeline helps power up your cells, supporting muscle strength, mental clarity, and overall vitality. Stay active, sharp, and strong at any age! Claim 10% off your first order now at timeline.com/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 Ella Davar: Website: https://www.gutbrainmethod.com/ Instagram: https://www.instagram.com/ella.davar/
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40. Master Your Sleep Routine: The Science of Matching Your Sleep to Your Biology
Sleep isn't just about rest, it's a critical pillar of metabolic health, cognitive function, and longevity. In this solo episode of Extend, I dive deep into the science of sleep routines and circadian rhythms. I share how proper sleep habits are foundational to the new healthcare paradigm focused on vitality rather than disease management. I explain that your sleep routine actually begins the moment you wake up and continues throughout your day, not just before bedtime. I also cover relaxation techniques like four-by-four box breathing and supplements that may help sleep quality, though I typically avoid recommending melatonin except for jet lag. Additionally, I address the common issue of nighttime urination disruptions and offer strategies for returning to sleep if you wake up in the middle of the night, including breathwork and non-sleep deep rest protocols. By implementing these evidence-based techniques consistently, you can transform your sleep quality and overall health. If you're struggling with falling asleep, waking up groggy, or insufficient deep sleep, this episode provides a concrete, step-by-step strategy to build a powerful sleep routine that optimizes your health, longevity, and daily performance. I Discuss: 03:40 The genetic factors that determine your natural sleep-wake tendencies 05:54 Morning routine strategies to optimize your circadian rhythm 07:37 Evening wind-down practices 09:09 Lifestyle factors affecting sleep quality 11:34 Supplements for sleep and managing common sleep disruptions 13:14 Breathwork and journaling Studies Cited: https://academic.oup.com/sleep/article/40/2/zsw048/2662182 https://pubmed.ncbi.nlm.nih.gov/33054339/ Links: https://sleepdoctor.com/sleep-quizzes/chronotype-quiz Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
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39. Dr. Chris Palmer: Can Fixing Your Diet Help Treat Mental Illness? The Science Says Yes!
Have you ever felt like mental health care is stuck in the past? Why are rates of depression, anxiety, and even conditions like autism skyrocketing in today’s world? And why does traditional treatment often fall short? Spoiler: the answer lies deeper than just brain chemistry… it’s all about your metabolic health. In this week’s episode of Extend, I’m joined by Dr. Chris Palmer, a psychiatrist and author of Brain Energy. Together, we’re unraveling the powerful connection between your metabolic health and your brain, exploring how poor nutrition, environmental toxins, and lifestyle choices are driving the modern mental health epidemic. But this isn’t just a conversation about problems, it’s about solutions. Dr. Palmer shares groundbreaking insights into how addressing metabolic dysfunction can lead to dramatic recoveries for people with conditions once thought untreatable, like schizophrenia, bipolar disorder, and severe depression. Dr. Chris Palmer is a Harvard-trained psychiatrist, researcher, and the author of Brain Energy, a groundbreaking book that challenges conventional views on mental health.His work integrates cutting-edge neuroscience with practical, science-backed strategies to heal the brain through nutrition, lifestyle, and metabolic therapies. If you’re ready to transform the way you think about mental health and learn actionable steps to heal from the inside out, this episode will give you the hope and tools you need. Let’s dive in! We Also Discuss: (00:08) Mental Health Epidemic and Root Causes (16:00) Metabolic Health in Mental Wellness (33:38) Metabolic Health and Neurodevelopmental Disorders (44:46) Holistic Approach to Mental Health (59:26) Lifestyle and Metabolic Health Strategies (01:13:16) Personal Stories of Dietary Transformation (01:24:03) The Power of Metabolic Health 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/ 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/ Nexthealth: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Vitaboom: 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. Chris Palmer: Website: https://www.chrispalmermd.com/ Instagram: https://www.instagram.com/chrispalmermd
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38. Salim Najjar: Feeling Stressed & Tired? Your HRV Might Hold the Answer
What if the key to peak performance and longevity isn’t just in your workouts, diet, or sleep, but in how well your body handles stress? Optimizing your health isn’t just about the latest supplements or fitness trends, it’s about understanding your nervous system, heart rate variability (HRV), and how small daily habits shape your resilience over time. Most people try to eliminate stress, but the real goal is building the ability to recover faster and adapt better. In this episode, I sit down with Salim Najjar, an HRV expert and biohacker who took his health to the next level by learning how to regulate his nervous system. We break down why stress is a signal, not a problem, how HRV can predict when your body needs rest before you even feel it, and the most effective ways to improve recovery, sleep, and overall well-being. Salim is a biohacker, entrepreneur, and founder of Sound Beverages, a company focused on functional health drinks. After years of pushing his body with extreme training and biohacking, he discovered the missing piece: HRV as a measure of how well the body adapts to stress. Now, he teaches others how to improve their HRV, manage stress more effectively, and use data to optimize performance and longevity. If you’re looking for real, actionable strategies to train your nervous system, boost recovery, and perform at your best, this episode is for you! Let’s dive in. We Also Discuss: 00:00 - 07:45 — Why HRV Is the Most Important Health Metric 07:46 - 14:30 — The Connection Between Stress, Emotions, and HRV 14:31 - 19:00 — Science-Backed Hacks to Improve HRV 19:01 - 24:30 — The Biggest Mistakes People Make When Trying to Boost HRV 24:31 - 27:30 — Tracking HRV: The Best Wearables and Tools for Accurate Data 27:31 - 30:00 — How to Use HRV Data for Better Performance & Longevity 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 Salim Najjar: If you are ready to unlock your body's innate wisdom and tap into the transformative power of HRV, join Salim's mailing list for exclusive early access to his HRV Mastery program below: https://mailchi.mp/thathrvguy/br64h15j2n Instagram: @thathrvguy Website: www.thathrvguy.com
Extend with Darshan Shah, MD is a podcast dedicated to cutting-edge science, research, tools, and protocols designed to help you extend your healthspan.
Starting my medical journey at 16 and becoming one of the youngest doctors in the country, studying and training at the Mayo Clinic, Harvard Business School, Singularity University and other prestigious institutions, becoming a board certified surgeon and accumulating over two decades of practice, I have discovered that a mere 20% of health knowledge yields 80% of the results.
That's why this podcast is all about cutting through the noise on how to turn back the aging clock.
I interview world-renowned medical practitioners, doctors, experts, and thought leaders, offering you a step-by-step guide and actionable advice to proactively avoid disease and optimize your health.
Plus, I share weekly solo episodes giving you quick, digestible protocols for successfully extending your healthspan.
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