What if the device in your pocket is secretly sabotaging your metabolism, sleep, and longevity? In this episode of Extend, I sit down with Dr. Rupy Aujla, a medical doctor turned lifestyle medicine pioneer who reversed his own heart condition through food and lifestyle changes alone.

We explore the "cocaine phone vs. kale phone" strategy for digital wellness, why fiber maxing on TikTok is backfiring, and how to get 10 servings of vegetables daily without thinking about it. He also reveals his three-pillar framework for optimal health.

Dr. Rupy Aujla is a medical doctor with over 15 years of experience, bestselling cookbook author of "Healthy High Protein," and founder of The Doctor's Kitchen app. After reversing his own atrial fibrillation through lifestyle medicine, he left the NHS to help millions of people worldwide cook their way to better health through evidence-based nutrition and functional medicine principles.

We Also Discuss:

• The "Cocaine Phone vs. Kale Phone" Strategy for Digital Detox

• Why Fiber Maxing on TikTok Is Making People Sick

• The Three-Pillar Framework: Protein, Gut Health, and Anti-Inflammatory Eating

• How Dr. Rupy Reversed Heart Arrhythmia Without Surgery

• The "Just One More" Philosophy for Adding Vegetables

• Why 5-a-Day Was Completely Made Up (And What You Actually Need)

• Core Protein + Plant Partner + Topper: The New Protein Formula

• Silent Retreats: Resetting Your Dopamine in 3 Days

• Morning Light and Movement: The Ultimate Energy Hack

• Why Your Kitchen Is More Powerful Than Your Medicine Cabinet

• The Virtual Dr. Rupy AI Coach Revolution

Thank You for Our Sponsors:

Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit https://vitaboom.com/

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

Learn more about Dr. Rupy Aujla:

YouTube: https://www.youtube.com/@doctors_kitchen

Instagram: https://www.instagram.com/doctors_kitchen/?hl=en

Podcast: https://podcasts.apple.com/gb/podcast/the-doctors-kitchen-podcast/id1316938642

What if three minutes in cold water could give you more confidence than years of therapy? In this episode of Extend, I sit down with Kristin Weitzel, a breathwork expert and cold plunge coach who has certified over 325 instructors worldwide in her approach to nervous system regulation.

We explore how to use breathwork to downregulate your nervous system instead of just surviving the cold, and why women shouldn't fear the recent controversy around cold exposure. Kristin reveals her "ICE" method (Intentional Cold Exposure) and shares the free tools that can transform your mental resilience starting today.

Kristin Weitzel is a breathwork expert, Sherpa Breath and Cold founder, and certified sauna master who has been pioneering nervous system optimization for over a decade. She specializes in helping women and athletes use cold exposure and breathwork to expand their window of tolerance and build unshakeable confidence in all areas of life.

We Also Discuss:

• Why the Anticipation of Cold Plunging Is Worse Than the Cold Itself

• The "ICE" Method: Intentional Cold Exposure for Life Success

• How to DJ Your Nervous System for Optimal Performance

• Why Most People Are Cold Plunging Wrong (And Spiking Cortisol)

• The 2x Breathing Technique That Changes Everything

• Cold Plunging vs. Cryotherapy

• Why Wim Hof Breathing Isn't Right for Everyone

• Sauna Secrets: The 3-Minute Rule Between Hot and Cold

• Free Cold Plunge Coaching Tools You Can Download Today

Thank You for Our Sponsors:

IM8: Try IM8 today with a 30-day money back guarantee. You can get 20% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH.

Function Health: The first 1000 get a $100 credit toward their membership. Visit www.functionhealth.com/drshah or use gift code DRSHAH100 at sign-up to own your health.

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 Kristin Weitzel:

Website: https://www.sherpabreathandcold.com/

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

Podcast: https://tr.ee/_aKc6TfA0K

What if the depression, brain fog, and weight gain you're experiencing isn't "just aging" but actually a treatable hormone deficiency? In this episode of Extend, I sit down with Sara Szal, MD, a Harvard-trained gynecologist who has revolutionized how we approach women's health.

We dive into why 80% of women experience brain dysfunction during menopause, the shocking failure of conventional medicine's "birth control and antidepressants" approach, and Dr. Sara's "hormone therapy plus" model. Whether you're 35 and starting to notice changes or 65 wondering if you've "missed the boat," this conversation will transform how you think about aging as a woman.

Sara Szal, MD is a Harvard-trained gynecologist, New York Times bestselling author of four books including "The Hormone Cure," and a leading authority on hormone optimization. With over 25 years of experience treating 25,000+ patients, she specializes in root cause analysis and personalized protocols for peak performance.

We Also Discuss:

• The 100+ Symptoms of Perimenopause Most Doctors Don't Recognize

• Why Your Doctor Says Hormone Testing Is "Useless" (And Why They're Wrong)

• Bioidentical vs. Synthetic Hormones: What You Need to Know

• The 80% of Women Who Experience Cerebral Hypometabolism During Menopause

• Why FSH Levels Predict Alzheimer's Risk in Women

• Testosterone for Women: When It Helps and When It Hurts

• The "Cheating Nature" Argument Against Hormone Therapy (Debunked)

• Mitochondrial Health: The Key to Reversing Biological Age

• Hot vs. Cold Therapy for Mitochondrial Optimization

Thank You for Our Sponsors:

Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit https://vitaboom.com/

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

Learn more about Sara Szal, MD:

Website:https://www.saragottfriedmd.com/

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