Most people know what they should do to be healthy, yet still struggle to follow through. What if the real barrier is not discipline or knowledge, but mindset.

In this episode of Extend, we sit down with Sarah Ann Macklin, a nutritionist and health educator who blends nutrition science with psychology and self-compassion. Sarah shares her journey from high fashion modeling to nutritional science, and how burnout, illness, and neurodiversity shaped her approach to sustainable health.

We explore why health changes often fail when driven by restriction and scarcity, how self-compassion creates lasting behavior change, and why ultra-processed foods, stress, and comparison culture sabotage both physical and mental health. Sarah also breaks down practical tools to reconnect with hunger cues, build healthier habits, and shift from self-criticism to an abundance mindset so health no longer feels hard, rigid, or overwhelming.

What We Discuss:

• (00:00) Why people struggle to get healthy despite good advice

• (02:30) Self-compassion as the foundation of sustainable health

• (07:30) From high fashion modeling to nutrition and a major health wake-up call

• (14:30) Dyslexia, neurodivergence, and the first moment of self-compassion

• (18:30) Food and mental health, the SMILES trial, and omega-3 research

• (26:30) Body image, thinness myths, and the reality of the modeling industry

• (31:30) Social media, comparison culture, and rising body dysmorphia

• (38:30) The neuroscience of self-compassion and why positivity alone fails

• (43:30) Optimizers vs lapses and the shared feeling of not being enough

• (49:30) Clinical tools, mindful food journaling, and emotional awareness

• (54:30) Crash dieting, quick fixes, and why habits matter more than diets

• (01:00:00) Stress, mindset, and how rigid health plans backfire

• (01:03:30) Practical self-compassion tools and book announcement
  
  

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

Learn more about Sarah Ann Macklin:

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

Facebook: https://www.facebook.com/SarahAnnOfficial/

Linkedin: https://www.linkedin.com/in/sarah-macklin-3498a193/

Most people assume losing strength, energy, and bone health is inevitable as we age. But what if maintaining muscle, optimizing hormones, and protecting bone density were about targeting the right systems early rather than treating symptoms later?

In this episode of Extend, we sit down with Dr. Jessica Shepherd, a board-certified OB/GYN and expert in midlife health and longevity. With years of experience merging clinical medicine with functional approaches, Dr. Shepherd shares how resistance training, hormone therapy, nutrition, and modern therapies like GLP-1 medications can work together to help women thrive through midlife and beyond.

We talk about why muscle is the "organ of longevity," how bone quality and hormonal balance impact strength and metabolism, and why small, consistent lifestyle changes such as squats, grip exercises, and functional movement can have massive long-term effects. Dr. Shepherd also explores strategies to boost energy, preserve functionality, and support overall health so you can age stronger, healthier, and more resilient.

What We Discuss:

• (04:00) Why many physicians leave traditional medicine for longevity-focused care

• (07:50) Menopause, the WHI study, and how hormone therapy was misunderstood for decades

• (11:45) Perimenopause explained: early symptoms like brain fog, sleep disruption, and emotional changes

• (18:45) When women should start thinking about perimenopause and why conversations should begin in the late 30s

• (23:30) Patient autonomy: ruling out thyroid, mental health, stress, and nutrition before starting hormones

• (27:40) Hormones as optimization fuel for brain, bone, muscle, and metabolic health

• (30:15) Why muscle is the organ of longevity and how resistance training protects metabolism and strength

• (33:00) Bone health beyond density: early DEXA scans, bone quality, and osteoporosis prevention

• (36:30) Functional longevity tests: sit-to-stand, grip strength, farmer's carry, and real-world strength

• (39:50) Motivation and quick wins: how HRT and GLP-1 therapies can accelerate lifestyle change

• (41:15) The synergy between hormone therapy and GLP-1 medications in perimenopause

• (44:40) The future of hormone therapy: individualized delivery and integrated longevity care models

• (46:45) Creating a well space for proactive health instead of reactive disease treatment
  
  

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 Dr. Jessica Shepherd:

Instagram: jessicashepherdmd

Website: https://www.jessicashepherdmd.com/

Linkedin: Jessica Shepherd, MD, MBA, FACOG

Most people focus on cholesterol and plaque when thinking about heart health. The truth is, there are hidden drivers that can silently damage your arteries and increase cardiovascular risk.

In this episode of Extend, we sit down with Dr. Abid Husain, cardiologist and expert in cardiometabolic health, to unpack how microvascular dysfunction, glycocalyx degradation, metabolic disease, and mental stress contribute to heart disease beyond traditional risk factors. We break down the role of nitric oxide, small dense LDL, clotting mechanisms, and the often overlooked impact of stress on cardiovascular health.

We also explore how lifestyle interventions, targeted supplements like nattokinase and chondroitin sulfate, and metabolic management with GLP-1 therapies can strengthen vascular health and reduce hidden cardiovascular risk.

Dr. Abid Husain is a cardiologist specializing in cardiometabolic medicine, who combines cutting-edge research with practical strategies to help patients optimize heart health, manage metabolic risk, and prevent cardiovascular disease.

What We Discuss:

(00:37) The glycocalyx: why it matters for cardiovascular health and how it protects arteries
(08:50) Lifestyle strategies to strengthen the glycocalyx, including exercise and metabolic health
(14:30) Supplements that support vascular integrity: nattokinase, lumbrokinase, chondroitin sulfate, and hyaluronic acid
(22:10) Testing glycocalyx health: syndecan serum test and ultrasound visualization
(28:45) Thrombotic risk assessment, aspirin considerations, and personalized cardiovascular strategies
(36:20) Metabolic disease as a root cause of heart disease and the role of GLP-1 therapies
(44:00) Hidden liver dysfunction and early detection with fibroscan and imaging
(50:10) Mental health and cardiovascular risk: stress, sympathetic overdrive, and cortisol balance
(55:30) Daily practices to support heart and overall health: breathing, reflection, exercise, and sleep

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. Abid Husain:

Instagram: dr_abidhusain

Website: https://boulderlongevity.com/

You Tube: @DoctorAbidHusain