13. Are You Fueling or Failing Your Body?

Are you overwhelmed by all the conflicting diet advice out there? In this episode of Extend, I simplify it all with a framework that works: the good, the bad, and the ugly of food. We’ll dive deep into how to structure your meals around nutrient-dense choices that nourish your body, help you maintain energy, and support long-term health.

I’ll walk you through the truth about carbs, proteins, and fats—what you should embrace, what you should avoid, and what’s downright harmful. You’ll learn why certain carbs can fuel your energy while others spike your blood sugar, why not all fats are created equal, and how to make smarter protein choices.

This isn’t about restrictions—it’s about eating smarter. Tune in to learn how to build a sustainable diet using the 80/20 rule and tips to enjoy your meals while avoiding harmful foods.

We Also Discuss:

(00:01) Optimizing Health and Longevity Through Nutrition
(08:36) Flipping the Food Pyramid: A New Approach to Eating
(12:02) The Ugly Truth About Highly Processed Foods
(17:07) Navigating Good, Bad, and Ugly Fats
(19:58) How to Apply the 80/20 Rule to Your Diet

Thank You to Our Sponsor:

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/

Learn more about Dr. Shah:

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

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

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

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.

• No. of episodes: 62
• Latest episode: 2025-05-13
• Health & Fitness Medicine Nutrition

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