Podcast
Extend Podcast with Darshan Shah, MD
Hosted by Darshan Shah, MD · EN
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.
72episodes
Episodes
Newest firstAll episodes
150. Dr. Terry Grossman: Plasma Exchange, Detoxification, and the Future of Longevity Medicine
Mar 2601:41:17Summary readyChronic inflammation, environmental toxins, and metabolic dysfunction continue to accelerate aging and chronic disease across modern populations. Many of the biggest drivers of health decline remain invisible, quietly accumulating in the body for decades before symptoms appear. In this episode of Extend, we sit down with Dr. Terry Grossman, physician, longevity expert, and co author of Transcend and Fantastic Voyage with futurist Ray Kurzweil, to unpack the science behind therapeutic plasma exchange and its emerging role in longevity medicine. We break down how environmental toxins, microplastics, heavy metals, and chronic inflammation influence aging biology, why traditional medical testing often misses these risks, and how therapies like plasma exchange may help remove harmful compounds while improving key biomarkers linked to healthspan. We also explore how advanced diagnostics, hormone optimization, peptide therapies, and targeted longevity protocols may help individuals move beyond disease management toward true biological optimization. Dr. Terry Grossman is a pioneer in anti aging and longevity medicine who operates longevity clinics in Colorado and co authored two best selling books with Ray Kurzweil. He is also the author of Plasma Reset, the first book focused on therapeutic plasma exchange as a strategy for detoxification, anti aging, and long term health optimization. What We Discuss: (01:54) How Dr. Terry Grossman entered longevity medicine (05:19) The shift from traditional care to prevention and wellness (12:45) The core pillars of longevity and health optimization (16:30) VO2 max, HRV, and modern longevity metrics (20:00) Genetic testing and personalized lifestyle strategies (22:40) Environmental toxins and the rise of microplastics (33:20) Simple detox strategies for daily life (37:55) What therapeutic plasma exchange actually does (46:55) Plasma exchange for toxins, autoimmunity, and long COVID (51:45) Senescent cells, inflammation, and biological aging (1:06:00) Hormone optimization and healthspan (1:14:20) Peptides and emerging longevity therapies (1:20:10) Rapamycin and metformin in longevity medicine (1:24:00) Foundational supplements for long term health (1:29:00) AI and the future of longevity medicine (1:34:30) Longevity escape velocity and the future of aging Thank You to 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: darshanshahmd Learn more about Dr. Terry Grossman: website: grossmanwellness.com
Summary149. Kim Rogers: Parasites, Hidden Infections, and the Cleanse Protocol for Gut Health, Energy, and Recovery
Mar 2400:45:08Summary readyChronic symptoms often get labeled, managed, and medicated, yet the root cause can remain hidden. Parasites, mold exposure, Lyme disease, and microbial imbalances may quietly disrupt energy, digestion, immunity, and cognitive clarity for years without being recognized. In this episode of Extend, we sit down with Kim Rogers, founder of RogersHood Apothecary and creator of the ParaFy Kit, to unpack the hidden role parasites may play in chronic illness and why this topic remains largely absent from conventional medicine. We break down how parasite exposure can occur through water, food, pets, and environmental toxins, why standard testing frequently misses infections, and how symptoms like bloating, brain fog, fatigue, teeth grinding, and insomnia may point toward deeper biological disruption. We also explore how a structured cleanse protocol using targeted herbs, binders, and supportive detox strategies may help the body remove parasites, heavy metals, and microbial overgrowth while restoring gut balance and energy. Kim Rogers is a former Western healthcare educator and curriculum author who spent more than two decades working inside the medical system before her own health crisis led her to uncover parasites as a major driver of chronic illness, eventually building a global community and wellness company dedicated to helping people reclaim control of their health. What We Discuss: (01:31) Why parasites are a major blind spot in Western medicine (02:32) Kim's health story and what led her to parasites (04:14) The root cause stack: parasites, mold, and chronic Lyme, plus a hysterectomy at 29 (05:30) The 2021 TikTok moment and what she saw after her first cleanse (09:13) How exposure happens: water, raw fish, raw meat, produce, and pets (10:31) Why symptoms can flare: biofilms, stress load, and immune strain (12:38) Countries that normalize parasite prevention and access to antiparasitics (13:50) Testing reality: LabCorp vs parasites.org and why false negatives happen (18:02) Symptom patterns: bloat, IBS, teeth grinding, insomnia, cravings, brain fog, fatigue (20:42) How she built the ParaFy Kit and why transparency and cost drove the business (24:19) Protocol structure: 30 days, 3 to 4 times per year, dosing flexibility, kids 3 and up (25:49) Binder rules: timing, what it does, and why it can interfere with meds (29:31) Prescription options and the insurance cost gap versus Mexico pricing (38:29) Why she wants better, affordable testing and medical reform (41:45) Sushi, freezing myths, and why fish exposure is more common than people think (44:36) Where to buy and where to follow Kim Thank You to 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. 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:darshanshahmd Learn more about Kim Rogers: Instagram: @mrsrogers.hood / @rogershoodapothecary TikTok: @mrsrogershood / @rogershood Podcast: What's Eating U
Summary148. Fitz Koehler: The Four Pillars of Fitness and the Exact Formula for Strength, Fat Loss, and Longevity
Mar 1901:00:46Summary readyStrength is the foundation of longevity. When muscle, cardiovascular fitness, mobility, balance, sleep, and nutrition align, performance improves, metabolism sharpens, and aging becomes something you influence rather than fear. In this episode of Extend, we sit down with Fitz Koehler, founder of Fitzness.com, keynote speaker, race announcer, and five time author, to unpack her Four Pillars of Fitness and the exact formula for sustainable weight loss and long term vitality. We break down the difference between activity and deliberate exercise, why toning is a myth, how the grunt, huff, wince, and wobble signal true adaptation, and how a simple calorie budget paired with high quality nutrition preserves muscle while reducing fat. We also explore how discipline outperforms motivation, why sleep and strategic naps accelerate recovery, how strength training protects bone and balance during menopause and aging, and how tracking weight, reps, and daily habits creates measurable progress over time. Fitz Koehler is one of America's most electrifying keynote speakers, a premier race announcer, fitness innovator, host of The Fitzness Show podcast, and five time author whose latest book You Supercharged! The Exact Formula for Fitness, Weight Loss, and Longevity is helping people worldwide build strength, resilience, and lasting health. What We Discuss: (01:35) Fitz's Origin Story: From Teen Fitness Instructor to Industry Leader (03:42) Cancer Recovery and Rebuilding Strength After Treatment (09:20) Why Strength Training Is the Fountain of Youth (12:00) "Toning" vs Real Muscle Adaptation (13:42) The Four Pillars of Fitness: Strength, Cardio, Flexibility, Balance (17:15) Activity vs Deliberate Exercise (21:08) How to Start Again and Improve 1% Per Day (26:10) Discipline Over Motivation (29:02) You Supercharged and the Exact Formula for Weight Loss (32:28) The Calorie Budget Strategy Explained (40:09) Muscle Preservation, Protein, and GLP 1 Considerations (42:41) Sleep, Recovery, and the Power of Strategic Naps (48:00) Tracking Progress: Scale, Strength, Hydration (52:00) Menopause, Hormones, and Building Strength at Any Age Thank You to Our Sponsors: 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 Fitz Koehler: Website: https://www.fitzness.com Podcast: The Fitzness Show Instagram: fitzness Linkedin: Fitz Koehler Facebook: Fitzness You Tube: @fitzness Tik Tok: @fitzness13
Summary147. Dr. David Luu: How AI Is Reshaping Preventive Care
Mar 1700:56:41Summary readyMost people think medicine is about treating disease. What if the real future of healthcare is preventing illness and optimizing human potential long before symptoms appear. In this episode of Extend, we sit down with Dr. David Luu, physician, former pediatric cardiac surgeon, and founder of the Longevity Docs movement. Dr. Luu shares his journey from high intensity surgery to longevity medicine, shaped by firsthand exposure to preventable disease, global health missions, and the realization that the current medical system is built for sick care, not health. We explore where longevity medicine is today, where it is heading, and why AI, wearables, and data access are transforming how people manage their health. Dr. Luu breaks down the shift from biohacking to bioliteracy, the need to train doctors as educators, and his Longevity Canvas framework for building a life that prioritizes both time and vitality. What We Discuss: (00:00) From surgery to longevity medicine and why sick care is broken (06:30) A global health mission that changed Dr. Luu's view on prevention (12:30) Bringing medicine closer to patients through technology (18:30) COVID, wearables, and the rise of proactive health monitoring (25:30) Why longevity medicine targets aging, not just disease (32:30) The shortage of preventive doctors and the future of medical training (40:30) AI, wearables, and why patients must become CEOs of their health (47:30) Biohacking vs bioliteracy and the role of physician education (54:30) The Longevity Canvas and designing a life worth living (01:01:30) Community, purpose, and legacy as pillars of longevity (01:07:30) Optimizing human potential and the next era of healthcare Thank You to 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. 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:https://www.instagram.com/darshanshahmd/ Learn more about Dr. David Luu: Instagram:https://www.instagram.com/drdavidluu/?hl=en Instagram: https://www.instagram.com/longevitydocsnetwork/?hl=en Website: https://www.drdavidluu.com/ Website: https://longevitydocs.org/ Linkedin: https://www.linkedin.com/in/drdavidluu/
Summary146. Dr. Joel Warsh: Vaccines, Ultra-Processed Foods for Kids, Screen Time, and the Modern Parent's Playbook
Mar 1201:07:47Summary readyRaising healthy children today requires more discernment than ever. Between conflicting vaccine guidance, ultra processed food marketing, and the explosion of screen exposure, modern parents are navigating a landscape filled with noise and strong opinions. In this episode of Extend, we sit down with Dr. Joel Warsh, board certified pediatrician and founder of Integrative Pediatrics, to unpack how parents can think critically about vaccine schedules, evaluate medical credentials online, and make informed decisions rooted in both data and context. We break down the evolving CDC recommendations, shared clinical decision making, the food pyramid reset, ultra processed food exposure, sugar overload, seed oil debates, dairy questions, allergy desensitization, screen time guardrails, and the real risks of repetitive head injuries in youth sports. We also explore how practical changes at home such as reducing added sugar, setting clear screen boundaries, prioritizing real food, and fostering open medical conversations can meaningfully shape a child's long term metabolic and neurological health. Dr. Joel Warsh, also known as DrJoelGator, is a board certified pediatrician based in Los Angeles specializing in parenting, wellness, and integrative medicine. He holds a Master's degree in Epidemiology, trained at Children's Hospital of Los Angeles, and is the author of Between a Shot and a Hard Place, where he tackles complex vaccine questions with balance, data, and clarity. What We Discuss: (00:00) The Information War in Parenting and Why Nuance Matters (06:00) Trust, Government Agencies, and Rebuilding Medical Credibility (10:00) Credentials on Social Media and How to Vet Health Advice (15:05) The Updated Vaccine Schedule and Shared Clinical Decision Making (19:30) Vaccine Risk Assessment, Communicability, and Mechanism of Action (24:30) The New Food Pyramid and the Case Against Ultra Processed Foods (28:00) Chronic Disease in Kids and Practical Nutrition Shifts at Home (32:10) Dairy, Alternatives, and What to Replace It With (35:00) Allergies, Immune Dysregulation, and Desensitization Therapy (38:10) The Seed Oil Debate and What the Research Actually Shows (45:20) Sugar Overload, Refined Grains, and Metabolic Consequences (52:15) Screen Time, Dopamine, and Social Media Guardrails (56:50) Gaming, Attention, and Real World Social Development (59:25) Youth Sports, Concussions, and Long Term Brain Health Risk Thank You to 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. Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram:@darshanshahmd Learn more about Dr. Joel Warsh Website: www.theshotbook.com Instagram: @drjoelgator
Summary145. Dr. Dave Rabin: HRV, Vagal Tone, and the Science of Safety for Performance and Mental Health
Mar 1001:32:11Summary readyChronic stress is quietly reshaping how we think, perform, sleep, and recover. In a world optimized for productivity, we rarely prioritize the one variable that determines long term resilience: recovery. In this episode of Extend, we sit down with Dr. Dave Rabin, neuroscientist, psychiatrist, and co founder of Apollo Neuro, to unpack the science of vagal tone, heart rate variability, and how safety signals in the body drive peak performance and mental health. We break down the difference between eustress and distress, how unresolved trauma suppresses recovery, why HRV may be the most powerful biomarker of resilience, and how tools like breath, environment design, and wearable neurotechnology can retrain the nervous system in real time. We also explore how psychedelic assisted therapies such as ketamine and MDMA are reshaping psychiatry, why safety is the foundation of trauma healing, and how small daily practices can restore autonomic balance and unlock human potential. Dr. Dave Rabin, MD, PhD, is Executive Director of The Board of Medicine and a psychiatrist and neuroscientist specializing in chronic stress and treatment resistant illness. He has spent 15 years researching non invasive therapies including MDMA assisted treatment for severe PTSD, and is the author of the upcoming book A Simple Guide to Being Alive, a science backed framework for navigating burnout and reclaiming mental clarity in the modern world. Pre-order Dr. Rabin's book "A Simple Guide to Being Alive" here: http://www.simpleguide.life What We Discuss: (00:00) Performance Culture vs Recovery Deficit (05:05) Evolutionary Stress and the Modern Nervous System (09:30) Eustress vs Distress and Early Warning Signs (20:35) HRV as a Biomarker of Vagal Tone and Resilience (27:24) Baseline Tracking and Using Wearables Intelligently (37:34) Environment, Ambience, and Nervous System Regulation (41:37) Breath as a Choice and Reclaiming Autonomic Control (49:23) Micro Moments of Recovery Throughout the Day (54:12) Apollo Neuro and Vagus Nerve Modulation (1:04:22) Trauma, Safety, and Healing the Stress Imprint (1:09:16) Ketamine and the Future of Psychedelic Assisted Therapy (1:15:01) MDMA, Meaning Making, and the Possibility of Cure Thank You to Our Sponsors: 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:https://www.instagram.com/darshanshahmd/ Learn more about Dr. Dave Rabin Dr. Dave's Website: https://www.drdave.io/ Instagram: https://www.instagram.com/drdavidrabin/?hl=en The Board of Medicine: https://www.boardofmedicine.org/ The Psychedelic Report: https://podcasts.apple.com/us/podcast/the-psychedelic-report/id1670195179
Summary144. Dr. Mao Shing Ni: Fertility Optimization, Egg Freezing, and Menopause as "Second Spring"
Mar 500:58:57Summary readyFertility is declining while menopausal symptoms are appearing earlier. Metabolic dysfunction, chronic stress, and environmental exposures are reshaping reproductive health for both women and men. In this episode of Extend, we sit down with Dr. Mao Shing Ni, co founder of Tao of Wellness and Yo San University of Traditional Chinese Medicine, to unpack how Eastern medicine and modern science can work together to optimize fertility, support egg freezing outcomes, and reframe menopause as a powerful Second Spring. We break down sympathetic versus parasympathetic signaling, how stress suppresses ovulation, why metabolic health drives PCOS and sperm quality, and how acupuncture, targeted herbs, infrared therapy, and nutrition strategies can increase live birth rates and extend hormonal vitality. We also explore how tools like continuous glucose monitoring, berberine, GLP 1 support, Tai Chi, sleep optimization, and strategic hormone therapy can shift reproductive biology at any stage, from preconception to menopausal transition. Dr. Mao Shing Ni, DOM, PhD, LAc, is a 38th generation doctor of Traditional Chinese Medicine with over 40 years of clinical experience in integrative longevity, reproductive, and anti aging medicine. He is the bestselling author of more than 20 books, including Secrets of Longevity, co founder of Tao of Wellness and Yo San University, and an internationally recognized speaker in reproductive, hormonal, and longevity medicine. What We Discuss: (00:00) Fertility Decline and Earlier Menopausal Symptoms (06:05) Stress, Cortisol, and the Reproductive Axis (13:03) Foundational Fertility Protocol: Diet, Sleep, and Exercise (16:26) Key Supplements and Herbs for Egg Quality (22:46) Acupuncture and Live Birth Rate Data (26:00) Tai Chi, Qigong, Massage, and Blood Flow Optimization (30:48) Metabolic Health, GLP 1, and Ozempic Pregnancies (31:34) PCOS as a Metabolic Disorder and CGM Strategies (33:41) Male Fertility, Testosterone, and Sperm Quality (37:39) Hormone Replacement Therapy and the First Five Years of Menopause (40:19) Gut Health, SIBO, and Hormone Conversion (46:27) East West Collaboration in Longevity and Reproductive Care Thank You to 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:@darshanshahmd Learn more about Dr. Mao Shing Ni Website: https://www.taoofwellness.com/ Website: https://askdrmao.com/
Summary143. The Teen Health Revolution: Raising Resilient Teens in Digital Chaos
Mar 300:51:14Summary readyTeen mental health is deteriorating in real time, fueled by ultra processed food, chronic stress, and constant screen exposure. The earlier we intervene, the more resilient the biology and brain become. In this episode of Extend, we sit down with Abdullah, Zain, Emaad, and Qasim Ansari, hosts of The Holistic Kids' Show and co authors of The Teen Health Revolution, to unpack how simple lifestyle shifts can radically improve youth mental, metabolic, and emotional health. We break down their REVOLUTION framework, why gut health drives brain chemistry, how tech limits protect dopamine pathways, and why sleep, nature, gratitude, and purpose must be installed early to build lifelong resilience. We also explore how practical tools like breathwork before exams, ingredient label literacy, device boundaries, and daily gratitude rituals can rewire stress responses and help teens reclaim focus, confidence, and long term vitality. Abdullah, 18, Zain, 15, Emaad, 12, and Qasim Ansari, 10, are national youth speakers, A4M faculty, and co authors of the best selling book The Teen Health Revolution: Unlocking Lifestyle Secrets for the Mind, Body, and Soul, with over 200 podcast episodes featuring leading physicians, Harvard professors, New York Times bestselling authors, and global health leaders. What We Discuss: (00:00) Why Teen Health Is in Crisis (02:17) The REVOLUTION Framework Explained (07:28) Gut Health and the Brain Connection (09:20) Ultra Processed Foods and Label Literacy (14:52) Toxins, Microplastics, and EMFs (18:39) Stress in Teens and Breathwork Tools (21:59) Nature Exposure and Mental Health (25:01) Social Connection and Tech Limits (29:55) Sleep, Dopamine, and Screen Addiction (35:32) Gratitude, Purpose, and Mindfulness for Teens Thank You to Our Sponsors: 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:@darshanshahmd Learn more about Abdullah, Zain, Emaad, and Qasim Ansari Website: https://theholistickidsshow.com/ Podcast: https://theholistickidsshow.com/ Instagram: @holistickidsshow @holisticmommd
Summary142. Dr. Tommy Wood: The Science of Brain Performance Optimization
Feb 2601:18:08Summary readyMost conversations about brain health focus on intelligence or genetics. True cognitive performance depends on how the brain is trained, supported, and allowed to recover across decades of life. In this episode of Extend, we sit down with Dr. Tommy Wood, neuroscientist and performance expert working at the intersection of elite motorsport and clinical brain research, to uncover how the brain adapts under extreme cognitive demand and how those same principles apply to long term brain health. We break down the 3S model of Stimulus, Supply, and Support, why recovery matters as much as training, and how sleep, nutrition, and blood flow shape both performance and dementia risk. We also explore how learning cadence, focused work, brain injury prevention, blood pressure control, and targeted nutrients influence cognitive resilience from early development through aging. Dr. Tommy Wood is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, where his research focuses on brain health across the lifespan, from newborn brain injury to adult trauma and cognitive decline. He also serves as Head Scientist for Motorsport at Hintsa Performance, Chief Science Officer at BetterBrain, Head of Research for the dementia prevention charity Food for the Brain, co host of the Better Brain Fitness podcast, and author of the forthcoming book The Stimulated Mind. What We Discuss: (00:00) Neurocognitive Demands of Formula One Drivers (08:19) The 3S Model for Brain Performance and Longevity (13:40) How Learning Cadence Builds Cognitive Reserve (18:46) Why Multitasking Increases Cognitive Stress (33:31) Sleep Opportunity, Regularity, and Brain Recovery (39:50) Nutrition, Energy Balance, and Brain Fuel (48:52) Blood Pressure as a Major Dementia Risk Factor (52:03) Brain Injury, Concussion Recovery, and Long Term Risk (59:11) Creatine, Omega 3s, and Nutrients for Brain Repair (1:11:02) Brain Biomarkers and Limits of Early Testing Thank You to Our Sponsors: NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ 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:@darshanshahmd Learn more about Dr. Tommy Wood: Website: https://www.drtommywood.com/ Podcast: https://betterbrain.fitness/ Instagram: @drtommywood
Summary141. Dr. Amy Shah: Hormone Havoc, Gut Health, and the New Menopause Playbook
Feb 2401:08:45Summary readyMost women are taught to accept fatigue, weight gain, brain fog, and mood changes as a normal part of aging. What if the real issue has been overlooked gut health, muscle loss, and a medical system that failed to prioritize women's hormones. In this episode of Extend, we sit down with Dr. Amy Shah, MD, double board certified physician in internal medicine and immunology, to unpack the powerful connection between the gut microbiome, hormone balance, and long term health. We break down the estrobolome, why fiber and fermented foods regulate estrogen metabolism, how 30 grams of morning protein stabilizes insulin and cravings, and when hormone therapy truly becomes indicated. We also explore strength training for midlife, sprint intervals for cardiovascular resilience, early DEXA scanning, ferritin testing, and how small daily inputs build the physiological reserve that protects bone, brain, and metabolic health through perimenopause and beyond. Dr. Amy Shah is a physician, nutrition specialist, bestselling author of I'm So Effing Hungry and I'm So Effing Tired, and founder of a global wellness education platform focused on evidence based lifestyle medicine. Through clinical practice, research translation, and her new book Hormone Havoc, she empowers women to take control of their health using nutrition, movement, and targeted medical intervention when necessary. What We Discuss: (02:15) Why perimenopause is underserved in medicine (06:40) The estrobolome and estrogen metabolism (11:20) Pre, pro, and postbiotics explained (18:05) 30 grams of fiber and morning protein (24:30) Protein timing and insulin sensitivity (30:10) Strength, sprints, and midlife training (36:45) Cortisol, recovery, and overtraining (42:20) Ferritin and vitamin D testing (47:55) Early DEXA scans and body composition (52:10) Clear indications for hormone therapy (57:30) Women's heart disease differences (01:02:15) Redefining midlife performance Thank You to Our Sponsors: 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. 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 Learn more about Dr. Amy Shah: Website: https://amymdwellness.com/ IG: @dramyshah TikTok: @dramyshah Youtube: https://www.youtube.com/@dramyshah LinkedIn: https://www.linkedin.com/in/amyshahmd/ Podcast: https://amymdwellness.com/pages/podcast
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