Longevity is exploding in popularity. On my recent trip to LA it’s very apparent that bio hacking has morphed into a genuine branch of medicine that legitimate medical researchers and doctors are practicing. One of those people at the forefront is Dr Darshan Shah, a board certified surgeon who has performed over 20,000 surgical operations, including trauma and complex reconstructive procedures. As a Longevity Medicine specialist, he has advised thousands of patients on how to optimize their well-being and extend their healthspan and lifespan.

Dr. Shah earned his medical degree at the age of 21, becoming one of the youngest doctors in the United States. He continued his training at the Mayo Clinic, has authored numerous papers and patented medical devices. Dr. Shah’s belief in continual education and self-improvement has earned him alumni status at Harvard Business School, Singularity University, and other prestigious institutions.

Today I sat down with Darshan at one of his Next Health Clinic branches in West Hollywood to discuss the 4 pillars of longevity, which are …

• Lifestyle Medicine - diet, sleep and exercise
• Functional Medicine - detoxification, emotional health, hormones, inflammation
• Preventative Medicine - screening for heart health, brain health and cancer
• Longevity medicine - peptides, supplements, IVs and more

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Could modern life be a little too comfortable for our ancient bodies? This week, I’m exploring the idea that our 21st-century lifestyle might be mismatched with what our biology evolved for and how reintroducing a few ancient challenges could help you feel sharper, calmer, and more resilient.

Without going full caveman, there are a few mild and ‘natural’ stressors that may have benefits to our bodies and considering how comfortable our lives are today, would require us to purposely reintroduce.

I dive into:

🍽️ Why mild hunger and thirst may be benefit

(Not every craving needs a snack—your stress hormones might thank you.)

🌿 How plant “toxins” are misunderstood heroes

From broccoli to turmeric, these phytochemicals can trigger powerful cell protection pathways.

🔥❄️ Whether saunas & cold plunges are worth the hype

How short exposures to heat or cold, separately, might boost metabolism, improve circulation, and even support brain health.

Today’s episode was influenced by the conversation I had with Dr Leo Pruimboom about the science of ‘intermittent living’. The benefit of these challenges isn’t in the challenge itself, it’s in the recovery. And fasting, movement, temperature, and more mirror the environments we evolved in.

To enjoy the benefits of these, I don’t think it requires a complete lifestyle overhaul, I see these as gentle nudges to remind your body what it was built for. The key is dose. Not too much, not too little.

Remember, this isn’t a one-size-fits-all formula. It’s a curious invitation to explore how mild, short-term stressors can unlock long-term health. These aren’t replacements for healthy habits, just small extras that might make a big difference.

This area of research is still evolving. Not all ancient humans lived the same way. There wasn’t one perfect lifestyle. And while the theory behind intermittent living is fascinating, it’s not a prescription.

Think of it as adding a few evolutionary ingredients back into your modern life!

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Nutrition today is noisy. If you spend five minutes on Instagram or YouTube, you’ll see someone telling you that seed oils are poison, soy will mess up your hormones or butter in your coffee will make you live forever.

The truth is, fear sells really well. But real life is usually a bit more simple and a lot more nuanced.

So, how do we make sense of all this in our day-to-day lives? That’s what we’re tackling today. I’ve got Max Lugavere with me. He’s a health and science journalist and New York Times best-selling author on a crusade to help you live longer and feel better.

We don’t agree on everything, which is exactly why this will be a good one to listen to. We’re going to unpack some of the biggest myths that confuse people right now, where these ideas come from, what current research actually shows and what both of us think is a reasonable middle ground.

If you’ve ever stood in the oil aisle wondering if sunflower oil is going to kill you or if you should swap it for beef tallow, stick around. Let’s get into it.

🎬 Watch the podcast on YouTube here

📱 Download The Doctor’s Kitchen app

🌐 View full show notes, including guest details, on our website

☕️ Try Exhale Coffee here

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Hosted on Acast. See acast.com/privacy for more information.