Extend Podcast with Darshan Shah, MD

Most people know they should eat more fiber. But what we're learning about fiber, gut health, and the microbiome goes far beyond digestion.
Your gut contains trillions of microbes that depend on what you eat—and different types of fiber feed different bacteria. Those microbes can influence everything from blood sugar regulation and metabolic health to cholesterol and the way your digestive system functions. That means it's not just about getting more fiber. The diversity of the fiber you eat matters, too.
In this episode, I'm joined by Colleen Cutcliffe, PhD, microbiome scientist and co-founder and CEO of Pendulum Therapeutics, to break down what the latest science tells us about fiber and the gut microbiome.
Colleen explains the difference between soluble and insoluble fiber, why most people aren't getting enough, and how fiber and prebiotics support beneficial gut bacteria. We also explore how the microbiome changes throughout life, the role of polyphenols, and the emerging connection between specific gut bacteria and metabolic health.
In this episode, you'll learn:
• Why fiber is one of the most important foods for your gut microbiome
• The difference between soluble and insoluble fiber—and why you need both
• Why fiber diversity may be just as important as total fiber intake
• How the gut microbiome is connected to blood sugar and metabolic health
• How certain types of fiber can support healthy LDL cholesterol levels
• The difference between fiber, prebiotics, probiotics, and polyphenols
• Practical ways to increase the amount and diversity of fiber in your diet
We also discuss why getting enough fiber can be harder than it sounds, how gut health needs can differ between children and adults, and where targeted microbiome products like Pendulum's Gut Fuel may fit alongside a fiber-rich diet.
The microbiome is changing the way we think about nutrition. And one of the simplest places to start supporting it may already be sitting on your plate: eat more plants, eat more types of fiber, and feed the microbes you want to thrive.
Learn more about Dr. Shah:
Website: drshah.com
Clinic: next-health.com
Instagram: @darshanshahmd and @extend_podcast
Learn more about Colleen Cutcliffe: 
Website: pendulumlife.com
Instagram: @drcolleencutcliffe
Thank You To Our Sponsors! 
Pendulum: You can go to penulumlife.com and use my code EXTEND for your first membership order.

What if the biggest mistake you're making with your health isn't what you're eating - but the way you're thinking about nutrition in the first place? 
In this episode, I'm joined by Dr. Joey Munoz, a PhD in Nutrition Science and an evidence-based nutrition and fitness educator. We have a fascinating conversation about why so many traditional approaches to dieting fail, what actually makes a healthy diet sustainablem, and how we can thing about nutrition in a way that supports long-term health rather than short-term results. 
Dr. Joey also shares his own experience with body image and dieting, and how that journey ultimately led him to pursue advanced degrees in nutrition science and take a more evidence-based approach to health and fitness. 
We get into some of the biggest questions I hear all the time: How much protein do we really need? Does meal timing matter? What role do fiber and whole foods play? Should we be worried about carbohydrates, dietary fat, or ultra-processed foods? And what actually helps us build muscle, manage hunger, and improve metabolic health? 
In this episode, we learn: 
Why traditional dieting often leads to cycles of restriction and weight regain-and what to do instead
How protein, fiber, whole foods, and muscle mass influence body composition and overall health
What the research really tells us about carbohydrates, dietart fat, and ultra-processed foods
Whether meal timing, resistant starch, and the gut microbiome deserve a place in your nutrition strategy
Which nutrition habits and supplements are actually worth paying attention to-and which may be overhyped
How to build a sustainable approach to nutrition without obsessing over having the "perfect" diet.
There's a lot of nutrition advice out there, but understanding the science can help you separate what actually matters from what's simply trending. 
Listen in to learn how to stop chasing the perfect diet and start building a healthier, more sustainable approach to nutrition that can serve you for the long term. 
Learn more about Dr. Shah: 
Website: drshah.com
Clinic: next-health.com
Instagram: @darshanshahmd and @extend_podcast
Learn more about Dr. Joey Munoz: 
Website: strongstandard.com
Instagram: @dr.joeymunoz
Thank You to Our Sponsor: 
Momentous: Head to livemomentous.com and use code DRSHAH for up to 35% off your first order!

What if the fatigue, brain fog, low energy, and other symptoms we associate with getting older actually begin much deeper—at the level of our cells?
I've followed Dr. Will Cole's work for years, and his approach to gut health and functional medicine played an important role in my own health journey. Now he's taking that conversation one step further with his new book, Heal Your Cells, exploring what's happening inside our cells as we age—and what we can do to support them.
In this conversation, we break down the emerging science of cellular health and longevity, including why different organs may age at different rates, how mitochondrial dysfunction affects energy, and the everyday factors that can accelerate cellular aging.
In this episode, you'll learn:
Why cellular health may be the next frontier of longevity
How your biological and organ age can differ from your chronological age
How toxins and nutrient deficiencies can affect cellular function
Why mitochondrial health is critical for energy, metabolism, and healthy aging
How food, polyphenols, movement, and other lifestyle factors support your cells
What peptides are and why they're becoming a major part of the longevity conversation
What to know about emerging regenerative therapies like stem cells
Why emotional health, stress, relationships, and spirituality also belong in the longevity conversation
We also discuss oxidative stress, cellular signaling, food sensitivities, environmental exposures, and the growing number of tools designed to measure and influence how we age.
The biggest takeaway is that improving cellular health doesn't require doing everything at once. Start with one change. Support the foundations. Then build from there.
Because when we talk about longevity, we're ultimately talking about the health of the trillions of cells that make up who we are.
Learn more about Dr. Shah: 
Website: drshah.com
Clinic: next-health.com
Instagram: @darshanshahmd and @extend_podcast
Learn more about Dr. Will Cole: 
Website: drwillcole.com
Book - Heal Your Cells - Available now at penguinrandomhouse.com
Instagram: @drwillcole
Thank You To Our Sponsor! 
Momentous: Head to livemomentous.com and use my code DRSHAH at checkout for up to 35% Off!

What if medicine could do more than manage disease—and actually help the body repair itself?
Regenerative medicine is moving quickly, but the world of stem cells, PRP, exosomes, and cellular therapies can be incredibly confusing. In this conversation, I sit down with Dr. Wiggers to separate what we can do today from what may be coming next.
We start with the basics: what stem cells actually are, how PRP and orthobiologics work, and the difference between using your own cells versus donor-derived products. Then we go deeper into one of the most fascinating areas of regenerative medicine: MUSE cells, a unique population of stress-enduring stem cells being studied for their ability to respond to injury and support tissue repair.
In this episode, you'll learn:
• How stem cells, PRP, exosomes, and other regenerative therapies differ
• What MUSE cells are and why researchers are so interested in them
• How stem cells may respond to signals from injured tissue
• Why the age and source of biological material can matter
• What Yamanaka factors taught us about cellular reprogramming and rejuvenation
• Where regenerative medicine is being studied for joint, cardiovascular, and other applications
• The safety concerns and quality-control issues everyone should understand before considering stem cell therapy
We also explore why regenerative therapies have faced regulatory hurdles, the difference between exciting laboratory research and treatments available today, and why safety, manufacturing, and proper handling are critical as this field evolves.
Stem cells aren't magic—and many potential applications are still being researched. But our growing ability to understand and influence the body's own repair systems could fundamentally change how we approach injury, aging, and disease in the years ahead.
Learn more about Dr. Shah: 
Website: drshah.com
Clinic: next-health.com
Instagram: @darshanshahmd and @extend_podcast
Learn more about Dr. Jeffrey Wiegers: 
Website: musecellinnovations.com
Instagram: @jeffwiegers
Thank You To Our Sponsor!
IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at im8health.com/DRSHAH

What if your eyesight is 20/20—but your vision still isn't working the way it should?
Dr. Bryce Appelbaum specializes in functional vision and the connection between the eyes and the brain. In this conversation, he explains why seeing clearly is only one piece of vision—and how the brain's ability to process what we see can influence reading, focus, coordination, balance, motion sickness, athletic performance, and everyday life.
We also explore what hours of daily screen time may be doing to our visual system. Our eyes and brains weren't designed to spend all day focused on a screen inches from our faces, and Dr. Appelbaum explains how sustained near work can contribute to eye strain, headaches, fatigue, and visual stress—especially in children.
In this episode, you'll learn:
• The difference between eyesight and vision—and why 20/20 vision doesn't tell the whole story
• How screen time may be affecting the eye-brain connection in both children and adults
• Why reading difficulties, poor focus, clumsiness, and motion sickness can sometimes have a visual component
• The connection between functional vision problems and symptoms associated with ADHD and dyslexia
• How concussions and traumatic brain injuries can disrupt visual function
• Why vision, balance, spatial awareness, and healthy aging are closely connected
• Three simple vision exercises Dr. Appelbaum recommends for training focus, peripheral awareness, and eye movement
We also discuss the 20-20-20 rule, functional vision evaluations, vision therapy and training, reading glasses, neuroplasticity, and practical ways to give your eyes a break in an increasingly screen-dominated world.
If you spend hours every day staring at a phone or computer—or have a child growing up surrounded by screens—this conversation may completely change the way you think about protecting and training your vision.
Learn more about Dr. Shah: 
Website: drshah.com
Clinic: next-health.com
Instagram: @extend_podcast and @darshanshahmd
Learn more about Dr. Bryce Appelbaum:
Website: myvisionfirst.com
Instagram: @drbryceappelbaum
Thank you to our sponsors! 
Next Health Longevity Summit: Head to next-health.com/summit to get tickets to our first ever Next Health Longevity Summit happening September 12th at the Conrad Hotel Nashville! 
Timeline: Timeline, powered by Mitopure, just dropped in price. Check it out using the link shop.timeline.com/DRDARSHANSHAH for up to 20% off when you subscribe!  
IM8: Try IM8 with 30-day moneyback guarantee. Get 10% off your first order with code DRSHAH at check out im8health.com/drshah