The Holistic Doctor's 3-STEP HACK For Optimal Physical & Mental Health!

Today, I am honored to welcome Dr. Darshan Shah, a distinguished health and wellness specialist, board-certified surgeon, and the visionary founder of Next Health-the world's first and largest health optimization and longevity clinic. Through his own experience, Dr. Shah empowers us to take control of our health with three simple steps, as well as offers crucial insights into functional medicine, plant-based proteins, the benefits of vegetables, and the repercussions of low vitamin D levels.
Together, we cover social activities to combat sedentary behavior, the significance of sleep tracking, practical advice for improving gut health, and technological advancements in cancer testing. In this episode, Dr. Shah encourages us to correct bad health habits early on and lower our risk for disease, even before danger appears.
In this interview, we’ll discuss:
00:00 Intro
03:06 Why Was There a Need to Build Next Health?
09:11 The Three-Step Process to Stay Healthy
13:19 What Has Changed With Our Food Intake?
16:16 4 Ways to Eat Right
24:36 Plant-Based Sources of Protein
26:11 How Vegetables Can Greatly Help Your Body
30:44 This Happens When Your Vitamin D Level is Low
34:12 Know What is the Blood Work Optimal Range
36:51 You Need to Invest in Social Activity
39:19 How to Break Sedentary Behavior?
46:46 How Do You Get Out of the Perfectionist Mentality?
48:32 How Do You Prepare for Old Age?
50:21 The Benefits of Sleep Tracking
57:24 Best Practices to Help You Sleep Through the Night
01:03:52 Inflammation Affects Your Gut Health
01:09:10 How to Take Care of Your Heart
01:14:23 Technological Evolution of Testing Cancer
01:18:24 How Do We Prevent Cancer?
01:22:28 Dr. Darshan Shah On Final Five
Episode Resources:
/ darshanshahmd
/ darshanshahmd
/ darshanshahmd
/ @darshanshahmd
www.drshah.com/
www.next-health.com/
Want to learn to coach like Jay Shetty? Discover how here: gtly.to/PMlHc6JZw

[@JayShettyPodcast.]

Dr. Shah tells us 20% of the work gets us 80% of the results. What's one small lifestyle change you can make going forward? I’d like to invite you to join this community and subscribe to the channel. By hitting the 'Subscribe' button, you're not just becoming a subscriber - you're choosing to make a positive difference in your life.

[@lokeshdutta]

Hey Jay, Can please do a podcast with Warren Buffett and Barak Obama. I really want to listen about their life about their leadership. I hope so you will do that soon.

[@carlamorrison2504]

Hello, what can I do when I live on an island without fresh water and all our water is in 5 gallon plastic water bottles. Besides Britt’s filters etc?

[@LashusJourney]

@@carlamorrison2504❤

[@esterdinku1228]

שחי מרתק ,אני רוצה קשר תעזרו לי איך מגעה עלהם מעדיפה תקחו אותי לצאת לאור אני מוכנה על אמת לגעלות את דריכי כדת

[@esterdinku1228]

90/ 100 זה פטרון אמת כדעתי אמונה לאולם צודק קדוש

[@cherlgolja5402]

I’m 72 I exercised everday from age 27 and now im 72 I weight training ,Pilates ,yoga swimming ,biking, and skiing motion is lotion !!!! Never been on any prescribed drugs !!!!

[@Lovely-wy4fo]

That's awesome! You are a testimony of what a healthy lifestyle can do.

[@njrecycling]

God bless

[@patriaciasmith3499]

Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.

[@APOLLINAIREBARTHOLOMIEU]

Can you help with the reliable source I would really appreciate it. Many people talk about mushrooms and psychedelics but nobody talks about where to get them. Very hard to get a reliable source here in Australia. Really need!

[@elizabethwilliams6651]

Yes, dr.sporesss. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.

[@AnjeloValeriano]

I wish they were readily available in my place. Microdosing was my next plan of care for my husband. He is 59 & has so many mental health issues plus probable CTE & a TBI that left him in a coma 8 days. It's too late now I had to get a TPO as he's 6'6 300+ pound homicidal maniac. He's constantly talking about killing someone. He's violent. Anyone reading this Familiar w/ BPD know if it is common for an obsession with violence.

[@APOLLINAIREBARTHOLOMIEU]

Is he on instagram?

[@elizabethwilliams6651]

Yes he is. dr.sporesss

[@lauraw.7008]

16:45 1. Whole fresh food (eliminate ultra-processed 18:21 2. Manage glucose response curve (glucose monitor to understand your response to foods) 21:57 3. Adequate PROTEIN intake. 26:38 4. Vegetables:micronutrients & fiber ~800grams of vegetables

[@ThePersonalDevelopmentSchool]

❤

[@claraaguilar3001]

Thanks 😊

[@heatheraustin1757]

Do you know what kind of protein he suggested

[@tiannagriffin4489]

What is the brand of the continuous glucose monitoring device?

[@NewUBestU]

Thank you for your post! ❤

[@libialobosardesai8067]

I am happy to tell you that I have already reached the lifespan of 99 years and am waiting to reach the milestone of 100 in another 6 months. I do not have any problem except BP since last year which appears to be fully undercontrol now as it is in the normal range of 130-140. Yet more advice is always welcome

[@nathanaeldavid6238]

Get right with Jesus before it’s too late. Hope this helps.

[@blue_solidity]

💙💙💙💙

[@JunaidAhmad-hu6pr]

You are so lucky I really inspired from you.

[@notcutiexbunny]

Jay you are amazing you bring such talented people to educate us in real life important lessons that makes such a big difference. You also ask important great questions! Thank you!

[@notcutiexbunny]

An amazing doctor so knowledgeable and very helpful ❤

[@ThailandWithMonchai]

Twenty minutes in, and I'm realizing that this guy has some of the most valuable information for my life. Thank you, Jay, for inviting Doctor Shah onto your show! 👍 🎉😊

[@adriananatasha9486]

I agree!

[@gladysfrancom2252]

I'm agree 100%

[@LashusJourney]

Agree 👍

[@JessicaNortonND]

Happy to see this type of medicine come to the masses! As a naturopathic doctor these are EXACTLY the conversations I get to have with patients before disease occurs!

[@ankitabhargava3708]

The best part about this podcast is that it’s based on research and Dr Shah lists everything he’s learned about gut, glucose and more from all the best people. This is a beautiful summary. For Jay - please try getting Dr Pal, the gutman to this podcast as well. I think it’ll be amazing

[@julianvallejo4266]

Being proactive rather than reactive should be the norm, I’m so grateful for this podcast bringing light to these multiple massive underlying issues!

[@sharonbeepath248]

I am sharing this video with all.my contacts Jay. My Dad was a Naturopath he lived to 93. My Mom is 89.. Thank you for this Dr Shah

[@houring2542]

this type of podcast must be translated in all existing languages, so everyone can learn. these are the subjects we need to learn. Thank you Jay.

[@valentinavega8291]

This is so beautiful and painful to hear at the same time. Access to food is such a privilege and so many of us don’t have the resources to be able to afford the amount of food described on this episode. And I’m speaking as a middle class person, who can afford to live in a home with heating and electricity monthly but runs out of money for food often and relies on a food bank to help fill the gaps. At the same time, I’m sure there are plenty of people out there who would gladly switch places with me.

[@PalbinderSingh-ny3so]

Hey Jay! I have been watching your videos from last year and they are very helpful in all aspects of life. However, I am suffering from anger issues and if you could call a guest who would talk about anger management, I will much appreciate that. Much love to you and your team. You guys are doing the best work. ❤❤❤❤❤

[@halcyon-cg2eb]

Yes, that would be great!

[@DominionAnako-bb7ry]

Yessir!

[@ghazalachaudhry3031]

Yes that would be great topic for so many of us.

[@anigustafson5117]

Hi, guys! Send you much love and would like to share with you what I’ve studied about anger. Anger, aggression or spite develop themselves when we carry resentment, pain (emotional) or fear. Especially if this emotions are suppressed or we are not aware of them. You can observe which topic or situation awakens it most and investigate how you relate to it. Maybe something is there which reminds you about a negative or traumatic experience from the past or childhood… externals are mostly triggers….❤

[@coyrinnie]

I recommend looking up Dr. Gabor Mate.

[@SuperWheelhouse]

Dr. Shah explains information so clearly without the blah,blah,blah. Thank you❤

[@alexiebg]

Everything he says is so intuitive yet so many of us miss it out. Thanks for this enlightening interview and bringing back these topics ✨

[@user-uk3vn7zj5o]

Ive been following this page for years now and I watch an episode almost daily and this was my favorite interview yet. So informative and helpful. So many of my questions have been answered. Thank you for this and God bless you both!❤️

[@kalincarson7085]

This episode is everything!!!!! Im a young mom. Had a stroke in November. Vertebral artery dissection first. They found nodule on my lungs bit because they're not over 4mm they said NO FOLLOW UP IS NEEDED. I asked her how we will know if they've gotten bigger if we don't look ? She said we'll your insurance not cover it. I said that's not what I asked. Healthcare system is so messed up and it's about time more people started talking about this! Thank you @jayshetty because this is so helpful ! ❤

[@user-vq7wc6vm9y]

🙏 you are helping me through my most difficult phase of life Jay really so happy to always come back here to know more about life and everything such a blessing you are for us

[@sundeep100]

Thanks a lot Jay, you've been introduced us great ppl and taught us more than anyone. Thanks Jay

[@rubyredd2171]

Bravo Bravo Finally we get a chance to educate ourselves in a failing health care system!!!!! Jay thank you so so much. And to the doctor there is not enough words in English to describe how grateful i am and how Brave you are to make a Stand. May the Creator of the Universe cover you , keep you and Bless you guys and your families ❤❤❤

[@Jazmin-mb7ju]

Jay I so appreciate all you do for your extended family! US! We love your work and all these interviews are life changing. Bless you🙏🏻❤️

[@katelynnmireles4451]

I am very grateful that you guys are having this discussion for all of us to share with one another

[@ClarisNdoroRealEstate]

Thank you, J, for the show. I'm always looking forward to all of them.

[@claudiacamilus1910]

This is the kind of information we’re missing in today’s time, it’s really important for us to understand what our body needs and respond accordingly. This should be taught early on, if only our healthcare system cared more about healing people than keeping them sick. I’m so happy for this podcast, thank you jay for bringing people like this so that we can learn more about our health and to heal ourselves ❤

[@zeerem1726]

Enjoyed this podcast. Dr Shah is hitting it on the nail. Take control of your health.

[@nandifro]

Right on time to learn more about my gut.. thank you Jay😊

[@natalierivera5933]

This was an amazing episode! I love learning about health and wellness, and I was able to take so much away from this episode!!

[@swatimishra697]

This is GOLD DUST. Thank you from bottom of my heart 😊🙏

[@Googleuser-lu2tq]

Jay, your invitation to Dr. Shah on the podcast brought the most influential and life-changing insights for my family. Eliminating processed foods and managing glucose transformed my 80-year-old mother's diabetes and reversed prediabetes in my siblings. We weren't unhealthy, just misled by calorie counting and a low-fat diet loaded with sugar. I urge everyone to watch "That Sugar," a decade-old documentary challenging perceptions of "healthy." Your remarkable work, Jay and Dr. Shah, merits immense gratitude!

[@l.o.v.e.awards]

I applaud you for being honest with yourself about your issue.

[@PerennialWellness]

Wow! This came at the right time! Definitely needed this ❤thank you two

[@radhikafreebird6422]

So much info compressed in this time. Thank you Dr Shah for simplifying health..thank you Jay for this interview

[@annjohnson8437]

Thank you for this incredible episode! It was packed with so much new, actionable information. I'm definitely going to try to get more exercise and eat less processed foods. ❤

[@ghazalachaudhry3031]

Hi Jay, I started watching you recently and love your content. I’ve been looking to hear the insights into young kids and teenagers wellbeing. What as a parent I can do to improve their lives. Or prepare them better for future. Thank you for your support ❤

[@cherylplourde7881]

Jay's podcast has answered so many questions for me. An educator for the masses. Thank you so much.❤

[@davidramirez7362]

This has been such a fabulous overview that directs in very specific ways and has given me the boost I need to move forward in a more healthy manner. Thank you!

[@linamartinez2552]

You’ve give me what my doctors and nutritionists could not do for me. Thank you so much.

[@passionqueen3517]

Really needed this ,depression and stressed up with family and friends circle ❤

[@malenitagb]

So many useful tips, thank you so much! There’s many of these things we can do every day to improve our health, but some others are not really affordable for everybody. Some of these tests they mention are only approved by insurance if you have symptom already, or not covered at all. But let’s work on what we can! 💪🏼

[@henryorosco4124]

Two Legends meet to share a lot of vital information with us. ❤ it!!

[@MyVlogTherapy]

His journey sounds so much mine, we become sick and realize there’s got to be a better way! Prevention and becoming a Holistic clinician. I became the same thing and learned a ton.. that’s really sad we don’t get this knowledge naturally. In our regiments. We have got to take our health into our own hands don’t rely on reactive medicine. ✨

[@ThePersonalDevelopmentSchool]

Happy you healed yourself! ❤

[@MissSusyG]

Such a great wealth of information. The episode i will bookmark and return to for my better health. Thank you Jay for bringing Dr. Dharshan Shah to us. All the best to both.

[@Diamond_Motivation]

I love this!! It spoke to my spirit!! Let's get it done!!!

[@veronicabunge9819]

Hi Jay! I loved this episode! So useful and full of tips. Some things I'm already doing, but there so many others that I could implement one by one, as you guys mentioned. There's one thing that I find really important that I think it was not mentioned... stay hydrated! You can survive several days without food but not without water! I think that having the habit of drinking water frequently during the day is as important as removing ultra processed food from your diet. Thank you so much for this enlightening episode!

[@antonioamaya9839]

Wow, this interview opened my eyes so wide. Thank you for it.

[@suemugera]

This was literally life changing. Would be interesting to hear on the effects of alcohol and why when people are getting healthy they tend to abstain.

[@mikem2937]

Wow, thanks DOC you’re spot on and your information is priceless…

[@monicacenteno4615]

Honestly Jay, can’t thank you enough!! Your an angel on earth and I truly believe that! Thanks for finding your purpose! Your giving us more than you can ever be repaid!

[@jeanne8264]

Thank you thank you thank you ! And finally we are arriving at this point in our evolution in the health system 🙏

[@user-zh1ih8jk6f]

Loved this. I started eating salad before my meals and started strength training.

[@Charlynn_Turner]

Massive value. Thank you, both! 🙏🏻

[@jarinantarasinthia6019]

That's the best episode I have ever watched 😊 thank you so much Jay 💓

[@lizmartinez3884]

I have been watching you for quite a while now, Jay, thank you for all your podcasts with all the amazing guests you’ve had on.

[@lizmartinez3884]

It’s so sad that anything that is good for you is so expensive 😢

[@annettebailey6195]

Wow!! This interview was so rewarding!! I learned and will change my life habits today. Thank you so very much

[@nathanleung5592]

A brilliant purposeful & making a huge difference in my growth this last month this 2023 in HK! Hopeful this podcast keep its consistency in 2024! 😊❤

[@venusthompson7513]

Thank you so much for having Dr.Saha

[@Levelupandheal]

The Glucose Revolution changed my life. I went from feeling lethargic and not sleeping, to feeling amazing and well-rested. It is life changing! Thank you for this special podcast, it's so informative.

[@klimtkahlo]

Just bought on audible! Thank you for sharing!

[@stacywesley9547]

Who is the author of this book, please? I see there are a few books with same name but different authors. Thanks!

[@Levelupandheal]

@@stacywesley9547 Jessie Inchaupse

[@dsci2003]

Who is the author?

[@nessg5599]

Absolutely love this episode. I’m definitely saving to rewatch again. Also I have the book atomic habits but yet to finish it. I’m going to grab it and start reading again.

[@farializ]

Great conversation so informative, and helpful. Thank you Gentlemen! 🙌🏽❤️

[@user-sg7nc6vb9j]

Thank you very much for your product! I really love listening to them and that’s really help me. Thank you so much🙏🏻

[@JunaidAhmad-hu6pr]

Thank you from bottom of my heart, massive information is really helpful and now I know more how to take care of my health. love you Jay

[@user-vq7wc6vm9y]

Discovering my inner self through your podcasts

[@danielaparmigiani2812]

This episode was incredible! I was literally with a notebook taking notes :)

[@elisamendes4193]

Such great a rich episode thank you so much as I have been really struggling lately and found here a lot of answers!

[@laura.schoenmakers]

Loooved this episode so much! So much knowledge. Really is of great use. I didn't write down the tips/recommendations/etc. I'd love to have that somewhere written down 😊

[@willieknows2708]

Gratitude 🤲 Your Way.

[@jamiecox352]

Thank you So much for asking the vitamin question! I do feel like most aren't digestible.

[@carlettagoodrich-mann1377]

Thank you Jay

[@KarenH8]

The world needs more of this doctor!❤❤❤❤

[@DarshanShahMD.]

Thank you so much!

[@carlettagoodrich-mann1377]

Thank you for the detailed things to measure.

[@ehh227]

I have been going to my naturopath (she was a LNP previously) for a couple of years now and she is the one that helped me heal! Went to doctors and they said “everything is good” with all my blood tests. My naturopath gave me SUPPLEMENTS AND A FOOD list of what I should eat. I also go to a kinesiologist. Idk if I could ever go back to western medicine. Oh , and I incorporated the Wim hof method. I was not playing about my health. Thank goodness for these holistic practitioners!!

[@yaninacabrera131]

I always believed the phrase our bodies are our temple and it’s so true. Removing sugar from my life has changed so many things. I decided to get certified in holistic nutrition to be able to educate people on how to eat. I am 36 and I look like I am 24 years old. I don’t smoke or drink and I force myself to move (cycling, walking, Pilates, weight training)💪🏽💪🏽No snacking, Whole Foods and fasting helped me tremendously

[@natemcculloch4169]

Hi Jay, I and I’m sure many others, would love to hear a discussion between yourself and Darin Olien about health and wellness! Each with extensive knowledge which would make a great watch!

[@nadicabretting7343]

Wow the best podcast sofar! Thank you both ❤

[@user-fp3gb9uj5g]

I do see that person enjoys his job!Thanks for this tips)

[@carolginsberg662]

Excellent video! Gratitude to both of you❣️

[@dortezindler8581]

Thank you so much for sharing knowledge with the world.

[@erikawebb31]

I got a couch pedal bike for whenever I’m working to keep going or when I’m at home studying my materials. I’m super excited I started following you! Thanks Jay

[@LashusJourney]

My vitamin D a year ago was very low, and I started going in the sun everyday now it’s back to normal.

[@FiberFairy22]

So much to love about this talk but still antiquated thinking talking about "protein" versus "nutrient-rich" and "calorie-deficient" and "low fat healthful fat (nuts, seeds, avocado) LOVE THE WHOLE FOOD EMPHASIS!

[@KathyMcDevitt]

Dr. Shay, thank you so much for giving us an overal umbrella of a plan instead of focusing on one thing that doesn't move the needle. I appreciate your generosity and have listened to this podcast three times. I think it's the best health podcast I have listened to in so long as you went deep and it can change peoples lives. Thank you Jay for all the great questions, and going deep.

[@debbiemayberymaybery2506]

Loved this episode!!!! Especially excellent and explained so well.

[@patriciabenitez6560]

Wow! This is very good information, I can relate to this ❤. Thank you so much for having such an amazing, down to earth kind of person. Most doctors don't have the time to talk to you. So Thanks again!!

[@gracejasinthpriyadarsini2489]

My favourite speaker Jay genius l love his speech very much.

[@GodAlmigthy]

I got a gut feeling this is going to be a good one 😏

[@lauraw.7008]

😂

[@ThePersonalDevelopmentSchool]

❤❤❤

[@sarahsimpson9848]

Very informative and you have to do what is best for your body. If you have an Apple Watch it is very good at notifying you when you need to stand because you been sitting too long. I get up every single time it notifies me and I can feel it in my body when I do stand from sitting so long. I also take daily walks for 1 mile or more, that helps get my blooding flowing and to finish out my day. I usually walk during my lunch hour.

[@homeschoolaims]

Thanks for such a helpful and realistic (yet very educated) podcast on health. "Being the CEO of our own health" was the takeaway for me. I think I'll be rewatching this and continue to take away new things to implement.

[@nourishwell_with_raman]

Loved this. Thank you for sharing this valuable information💚💚🥰🙏

[@EvaStribling]

Love this video. What is not being talked about though is how expensive these tests are in the US and how not accessible it is for everyone. Sad, but a reality.

[@travis3094]

Fasting is really great if your already leaner, if a person Is overweight this doesn't work as good because the body doesn't know what to do if heavier the best thing is to lift weights and ease into it. Not eating until 11:00 am or 12:00 pm every day will make a difference but ultimately the more processed the things we eat the more it won't matter what we do the more wholesome the more garuantee of losing weight

[@sussannekeith5676]

Weight training, sleep, eliminate dairy and sugar, no drinking, smoking and move your butt and don’t sweat the small stuff. Done…. ❤😊

[@eunamore1886]

Thanks so much for this enlightning conversation from the doctor..Hes amazing amd it was my first encounter with his teachings.My takeaway was having vegies as my first meal of the day and its working the way he said.it would.Thanks so much

[@kishanpatel6657]

Very informative episode. Thanks to both of you.

[@user-vq7wc6vm9y]

Your podcasts are medicine for me....😊

[@user-ws2me9xm8t]

Every episode is really big profit ❤

[@NattAram]

Hi! I’m a dietitian. This is exactly what we go to school for. But as Dr. Darshan says, Western medicine focuses on eliminating the symptoms without addressing the causes. This is why registered dietitians are not compensated fairly. Even though we are required to have a master's to practice clinically, we are not making money for the Healthcare system. I would really like a space to advocate for optimal health through pillars of wellness AND for the dietitians out there. I hope you don't mind me sharing on your space, Jay! But I made a video that explains why nutrition therapy MUST be included in medical treatment for HEALING if anyone is interested!: kzbin.info/www/bejne/aYa8hJSHnN2inJo Please feel free to remove my comment if deemed inappropriate! Thank you 🙏🏽!

[@baloomomsandy2429]

Agree totally ...being another Graduate In Clinical Nutrition here!

[@NattAram]

Hopefully the system changes! I have hope :) @@baloomomsandy2429

[@EB1NiwGuru]

You can easily join a lifestyle medicine practice clinic . There is a tonne of them around.

[@NattAram]

@@EB1NiwGuru Hmm! That's actually a great idea! I have been looking around and haven't heard back from the few I've found, but I am always open to suggestions and opportunities! 😁

[@buttercup5708]

Wishing you all great success. Western medicine isn’t concerned with wellness unfortunately, only prescription medicine for symptoms. Sad.

[@chaisso]

Slight correction needed here peeps, it’s 1 gram of protein per pound of muscle and not per pound of body weight. Eg, a person weighs 200lbs but only has 160lbs of muscle (40lbs body fat), that person should take 160 grams of protein and not 200lbs… Another thing, It would put too much stress on the system to go from what most people eat in protein to all of a sudden eat 160 grams per day. Gradually is the way, mixed with fibre and staying hydrated. Also may want to look at taking Milk Thistle for liver cleaning occasionally.

[@johnnyllamas4408]

Yes!!! This is amazing 👐

[@Ms.Zen1920]

Informative episode. Thank you!😊

[@adiabrice]

Thank you Jay Shetty for this on point content !

[@Yay_you]

#jayshetty thank you so much for having Dr. Shah on🙏🏽 So informative, confirming ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 #inspiration #wisdom #health #mindfulness #personalgrowth