Extend Podcast with Darshan Shah, MD

• 37. 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  

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• 10 Physician-Approved Guidelines for Optimizing Your Sleep Environment

  If you’re struggling to fall asleep, waking up in the middle of the night, or feeling groggy in the morning, the problem might not be you—it might be your sleep environment. Most people don’t realize just how much their bedroom setup impacts sleep quality. In this episode of Xtend, I’m breaking down exactly how you can optimize your space to promote deep, restorative sleep. Your bedroom should mimic the ideal sleep conditions humans evolved with—a cool, dark, and quiet environment. That's why in today's episode of Extend, I’ll be sharing 10 key changes you can make to transform your sleep environment. Your bedroom should be your sanctuary for sleep, and small changes can lead to huge benefits in energy, focus, and long-term health. Tune in as I share practical, science-backed strategies to optimize your sleep setup so you can wake up truly restored. What's Discussed:  Eliminating light exposure (hint: blackout curtains and sleep masks are game-changers) Removing clocks and charging your phone outside the bedroom Cooling your room to the ideal sleep temperature Decluttering for a stress-free sleep space Using white noise or earplugs to block out disruptions Investing in a supportive mattress and pillow Choosing the right sleepwear and sleep position for optimal rest Addressing snoring and potential sleep apnea risks Creating separate sleep spaces for pets—and maybe even your partner Using sleep tracking tools to measure improvements Learn more about Dr. Shah: Instagram: https://www.instagram.com/darshanshahmd/ Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Products Mentioned: Eight Sleep Cooling Matress Pad: https://www.eightsleep.com/ The Snore Lab App: https://www.snorelab.com/ The Smart Nova Pillow: https://www.smartnora.com/ 

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• 36. Vishen Lakhiani: THIS is Why Most Wellness Routines Are Failing You…

  Do you ever feel like your wellness journey is missing something? We often focus on physical health—what we eat, how we exercise—but overlook the powerful role our mind plays in driving true transformation. From reducing stress to optimizing focus, your thoughts and beliefs shape every aspect of your well-being.  The key to lasting change may be closer than you think: it starts in your mind… What if you could reverse your biological age just by changing your mindset? In this episode, Vishen Lakhiani joins me for a powerful conversation about the mind-body connection. We break down how practices like meditation, breathwork, and visualization can unlock your full potential. You’ll learn how these tools improve everything from sleep to energy levels and even cellular health, helping you stay vibrant and strong for years to come. We also discuss the groundbreaking work in personal transformation, including the science behind intuition, the six-phase meditation, and how hyper-personalized wellness is changing the game.  Vishen Lakhiani is a bestselling author, founder of Mindvalley, and a pioneer in personal transformation and wellness. With a mission to elevate human potential, he’s revolutionized how millions approach meditation, intuition, and longevity practices. His latest innovations combine science and spirituality to create accessible, life-changing tools for everyone. This episode will inspire you to rethink your approach to health—and show you how to use your mind to future-proof your body. Don’t miss this! We Also Discuss: (00:02) Personal Development and Wellness Discussion (12:10) Exploring the Power of Intuition (22:06) The Power of Mind-Body Healing (26:27) The Power of Meditation and Mindfulness (39:45) The Code of the Extraordinary Mind (48:09) Personalized Health and Wellness Practices (53:31) Mindfulness, Meditation, Fitness, and Supplementation (58:48) Mastering the Mind for Brain 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: 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: https://www.instagram.com/darshanshahmd/   Learn more about Vishen Lakhiani Website: https://www.mindvalley.com/ Instagram: https://www.instagram.com/vishen/

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• 35. Julie Gibson Clark: The Longevity Lies You’ve Been Told (And What Actually Works)

  Most people think longevity is about expensive treatments, cutting-edge technology, or the latest supplements. But what if the real key to aging well comes down to something much simpler, understanding your body, making informed choices, and building habits that last?  Healthspan matters more than lifespan, and the small, consistent actions you take today will determine how you feel decades from now. In this episode, I sit down with Julie Gibson Clark, a longevity researcher and biohacker who took her health into her own hands.  We explore how the modern medical system is primarily structured to manage symptoms rather than address root causes, focusing on reactive treatments like pharmaceuticals instead of proactive strategies that could prevent disease in the first place.  We also break down the biochemical impact of food on metabolic health, including how nutrients influence mitochondrial function, inflammation, and insulin sensitivity at a cellular level. Finally, we dive into the science of biological age tracking, how DNA methylation and epigenetic markers reveal the true state of aging, and what you can do to slow (or even reverse) the aging process. Julie is proof that anyone can take control of their health with the right strategies. Her journey led her to become one of the top-ranked individuals on the global longevity leaderboard, showing that aging well isn’t about luck or genetics, it’s about knowledge, consistency, and the willingness to experiment.  We Also Discuss: (00:29 - 01:52) — Why real-life longevity journeys matter (08:00 - 10:00) — The limitations of Western medicine in long-term health (16:16 - 19:31) — How genetics influence aging and why lifestyle changes are key (24:14 - 27:43) — The importance of self-education in health and longevity (30:15 - 34:28) — The "wellness wheel" approach to optimizing health (39:53 - 44:28) — Biomarkers and tracking real progress in aging 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 Julie Gibson Clark Website: https://www.juliegibsonclark.com/ Instagram: juliegibsonclark

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• 34. Fix Hidden Sleep Issues, Supercharge Recovery & Upgrade Your Health

  Sleep isn’t just about rest, it’s a critical pillar of metabolic health, cognitive function, and longevity. Poor sleep quality is linked to increased risks of cardiovascular disease, diabetes, neurodegeneration, and even cancer. In this episode of Extend, I break down how tracking your sleep can uncover hidden disorders, optimize recovery, and improve long-term health. I’ll share my personal struggle with undiagnosed sleep apnea and how data-driven sleep optimization completely transformed my energy, metabolism, and resilience. We’ll discuss the key warning signs of sleep disorders, including excessive daytime fatigue, morning headaches, and snoring, and why conditions like sleep apnea go undetected for years. Understanding sleep quality requires more than just tracking hours slept. I’ll explain the most critical sleep metrics, sleep efficiency, deep and REM sleep cycles, HRV (Heart Rate Variability), and nighttime oxygen levels, and how they reflect nervous system balance and recovery. We’ll also explore cutting-edge sleep tracking tools like Oura, Whoop, and advanced mattress sensors, plus at-home sleep studies for diagnosing apnea risk. If you’re serious about health and longevity, sleep tracking is non-negotiable… Tune in to learn how to upgrade your sleep and unlock peak performance! I Also Discuss: (00:19) Unlocking Better Health Through Sleep Monitoring (05:23) Snoring vs. Sleep Apnea: How to Identify the Warning Signs (07:27) The Best Sleep Trackers and What Your Data Actually Means (09:09) Key Sleep Metrics: Sleep Stages, HRV, and Sleep Efficiency Explained (11:39) Unlocking Your Highest Sleep Potential   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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