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

Most people assume fatigue, low energy, and age-related decline are unavoidable. What if supporting your body, optimizing recovery, and enhancing longevity were about activating the right systems, rather than chasing symptoms?

In this episode of Extend, we sit down with Nathalie Niddam, holistic nutritionist, longevity educator, and host of the Longevity Podcast with Nathalie Niddam, to unpack how bioregulators, mitochondrial peptides, and targeted nutritional strategies can support cellular health, improve energy, and enhance resilience over time.

We also explore how bioregulators influence DNA expression, how mitochondrial peptides restore cellular function, and how small, consistent interventions in nutrition and lifestyle can amplify overall vitality and longevity.

Nathalie Niddam is a longevity educator and holistic nutritionist who hosts the Longevity Podcast, where she shares science-backed strategies, biohacking insights, and practical tools for optimizing health, energy, and long-term performance.

What We Discuss:

(00:00) Why Aging Isn't Inevitable and How Bioregulators Work

(06:12) The Russian Origins of Bioregulator Research and Key Studies

(13:45) How Bioregulators Support Organ Function and Longevity

(21:30) Integrating Bioregulators with Peptides for Maximum Benefit

(29:10) Mitochondrial Health: SS31, MOTS-C, Humanin, and Phospholipids

(36:55) Testing and Optimizing Fatty Acids and Deuterium for Cellular Energy

(44:40) Practical Protocols: Stacking Bioregulators for Liver, Cardiovascular, and Metabolic Support

(51:25) The Role of Lifestyle, Stress, and Nervous System in Aging Reversal

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/

Learn more about Dr. Shah:

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Instagram:@darshanshahmd

Learn more about Nathalie Niddam:

Instagram: @nathalieniddam

Website: https://www.natniddam.com/

Linkedin: Nathalie Niddam

Most people assume joint pain, fatigue, and limited mobility are inevitable with age. But what if protecting your joints, optimizing recovery, and maintaining energy were about targeting the right systems early, rather than treating symptoms later?

In this episode of Extend, we sit down with Dr. Elizabeth Yurth, co-founder and chief medical officer of the Boulder Longevity Institute and a Stanford-trained sports and spine physician. With over 30 years of experience merging orthopedic expertise with longevity science, Dr. Yurth brings a unique perspective on preventing joint degeneration, accelerating healing, and supporting long-term metabolic and musculoskeletal health.

We talk about why most arthritis isn't caused by overuse, how the MEAT protocol replaces traditional approaches to injury, and why peptides, ketones, and regenerative therapies can dramatically improve recovery and joint function. We also explore strategies to protect joints before pain begins, maintain mobility over decades, and optimize overall energy and performance.

What We Discuss:

(00:00) Why Joint Pain, Fatigue, and Brain Fog Are Not Inevitable

(05:38) How Ketones Optimize Mitochondrial Function and Energy Production

(12:05) Hormone Balance for Joint, Bone, and Muscle Health

(19:42) Reducing Inflammation and Activating Stem Cells Naturally

(26:18) How Pentosan Polysulfate Can Regenerate Cartilage and Protect Joints

(33:50) Blood Flow Restriction, Red Light Therapy, and Recovery Tools

(40:27) Practical Strategies for Metabolic Flexibility and Long-Term Healing

(48:15) Common Mistakes in Hormone Replacement and Nutritional Optimization

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.

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 Dr. Elizabeth Yurth::

Instagram: Dr. Elizabeth Yurth

@boulderlongevity

Linkedin: Elizabeth Yurth, MD, ABAARM, FAARM, FAARFM

Boulder Longevity Institute: https://boulderlongevity.com/

Human Optimization Academy: https://bli.academy/

Youtube: https://www.youtube.com/@boulderlongevityinstitute

https://www.youtube.com/@dryurth

Facebook:

https://www.facebook.com/BoulderLongevityInstitute

https://www.facebook.com/elizabeth.yurth.3

How much control do you really have over your alcohol consumption and its effects on your health? Many people assume drinking is just part of social life, but science shows there are practical steps to reduce intake while still enjoying your routine.

In this solo episode of Extend, Dr. Darshan Shah, longevity expert and founder of Next Health, breaks down why smarter drinking is a key strategy for improving sleep, metabolism, and long-term wellbeing. He explains how alcohol impacts the body, from disrupting sleep and recovery to impairing executive function, metabolism, and reward pathways. Timing, pace, and intentional strategies are critical, and even small, consistent adjustments can create significant benefits over time.

Dr. Shah shares actionable, science-backed strategies that can be implemented without disrupting your lifestyle. These include stopping drinking hours before bed, slowing your pace, pre-deciding limits, using behavioral substitutions, pairing alcohol with meals, avoiding sugary mixers, tracking intake, and leveraging medical tools like naltrexone or GLP-1 receptor agonists when appropriate. Small, consistent changes over weeks and months can have a major impact on overall health and recovery.

What We Discuss:

(00:00) Introduction: Why Smarter Drinking Matters for Health and Recovery

(02:15) How Alcohol Impacts Sleep, Metabolism, and Reward Pathways

(06:40) Timing and Pace: Stop Drinking Before Bed and Space Drinks Strategically

(11:05) Pre-Deciding Limits and Using Behavioral Substitutions for Social Situations

(15:30) Pairing Alcohol with Meals and Avoiding Sugary Mixers

(20:12) Tracking Intake and Using Data to Make Sustainable Changes

(24:45) Medical Tools: Naltrexone and GLP-1 Receptor Agonists for Support

(29:30) Putting It All Together: Practical Strategies for Cutting Back Safely

(33:55) Long-Term Benefits: Improved Recovery, Energy, and Overall Health

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

Most people think weight loss is about discipline, calories, or finding the right medication. But what if the real issue is that we've misunderstood how hormones, digestion, and recovery actually regulate metabolism in the first place?

In this episode of Extend, we sit down with registered dietitian Ashley Koff to unpack what GLP-1 medications are really doing in the body and why bariatric surgery revealed metabolic changes long before significant weight loss ever occurred. We explore incretin hormones, vagus nerve signaling, and why appetite, blood sugar, and inflammation are part of a much larger hormonal ecosystem.

We also dive into the often-missed pieces of the GLP-1 conversation, including digestion, detoxification during fat loss, protein quality, and why offboarding plans matter as much as starting doses if you want long-term success without burnout or regain.

Ashley Koff is a registered dietitian nutritionist and founder of The Better Nutrition Program. She has over two decades of experience supporting patients in bariatric care, metabolic health, and digestive optimization. She is the author of Your Best Shot, a practical guide to understanding weight health through a systems-based approach.

What We Discuss:

(00:00) Why Weight Loss Fails When Hormones Are Ignored

(05:42) What Bariatric Surgery Revealed About Metabolism

(11:18) Incretin Hormones and Why GLP-1 Is Only One Piece

(18:06) The Cost of Keeping Metabolic Signals Turned On

(26:14) Fatigue on GLP-1s Is Not Just About Calories

(34:22) What Happens When Fat Loss Releases Toxins

(44:10) Why Coming Off GLP-1s Too Fast Leads to Regain

(55:03) The Biggest Nutrition Mistakes During GLP-1 Therapy

Thank You to 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

Learn more about Ashley Koff:

Instagram: @ashleykoffapproved

Website: www.thebetternutritionprogram.com

Book: Your Best Shot

How much control do you actually have over the toxins in your daily environment? Most people assume chemical exposure is unavoidable, but the science shows there are practical steps that can significantly reduce your toxic load. In this solo episode, we break down why environmental detoxification is a key strategy for protecting your long-term health and longevity.

We walk you through the main sources of exposure, from household cleaners and cookware to synthetic fragrances and clothing materials. We explore how these toxins affect your hormones, immune system, and metabolism, and why resilience, genetics, and consistent habits determine how your body responds over time. We also share simple, actionable swaps and strategies that can be implemented gradually without overwhelming your daily life.

This episode gives clear, actionable guidance for anyone who wants to reduce chemical exposure, support metabolic and hormonal health, and create a healthier living environment. Even small, consistent changes over weeks and months can have a major impact on overall wellbeing.

What We Discuss:

(00:00) Introduction: Why Environmental Toxins Matter for Health

(01:50) How Chemicals Affect Hormones, Immunity, and Resilience

(05:18) Common Household Sources: Pesticides, Cleaners, Fragrances, and Laundry Products

(09:08) Kitchen and Food Storage: Plastics, Cookware, and Safe Alternatives

(11:07) Home Environment: Shoes, Air Quality, Mattresses, and Furniture

(14:28) Personal Care, Clothing, and Nighttime Exposure

(16:27) Gradual Detox Strategies and Free Resources

(18:20) Key Takeaways and Closing Thoughts

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