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