Dr. Darshan Shah, a successful surgeon based in Los Angeles, embarked on a transformative journey to better health that stemmed from personal challenges. At 42 years old, he was familiar with the pressures of his demanding profession, routinely working grueling 12-hour days starting at the crack of dawn, 6 a.m. Yet, the impending arrival of his first child in 2016 prompted a profound realizationhe needed to prioritize his health for the sake of his growing family.

I found myself in a state of poor health, Shah recounted, reflecting on the alarming toll his lifestyle had taken. He faced a multitude of health challenges: he was grappling with an autoimmune disease, had accumulated 50 pounds of excess weight, and was suffering from high blood pressure that medication could not stabilize. Additionally, his cholesterol levels were alarming, and he was carrying various risk factors for premature mortality. But my son had a long life ahead of him, and I wanted to be around for it, he shared with an air of determination.

In a bold move, Dr. Shah decided to step away from his surgical career for a year to delve into the research surrounding long-term health and wellness. The results of this period of introspection and study were transformative. I was able to completely turn my health around and completely come off 10 different prescription medications within a year. I lost 50 pounds, and my autoimmune disease completely disappeared, he explained, emphasizing the dramatic change in not only his health but also his outlook on life. He found renewed energy and motivation, expressing that he was no longer tired but instead wanted to wake up every morning and jump out of bed to attack the day.

Shah's remarkable transformation led him to a pivotal realization about his future in medicine. He decided to pivot his practice towards health optimization rather than merely treating illnesses as they arose. This epiphany culminated in the establishment of Next Health in 2016, a health optimization and longevity clinic that now has locations across the United States and in Dubai.

At Next Health, Dr. Shah offers a variety of experimental longevity treatments, but he maintains that foundational lifestyle changes are crucial for achieving a long and healthy life. He credits his success to several key lifestyle modifications that he made during his health journey.

One of the first changes Shah implemented was cutting out ultra-processed foods (UPFs) from his diet. My nutrition was horrible. I was eating a lot of ultra-processed food, especially highly processed carbohydrates, he admitted. Research supports his decision; a metareview published in 2024 in the journal The BMJ examined 45 studies involving over 9.8 million individuals, revealing that UPFs are associated with numerous health issues, including cardiovascular disease and type 2 diabetes.

In addition to refining his diet, Shah recognized the importance of sleep. Prior to the arrival of his son, he was averaging a meager four hours of sleep each night. The Centers for Disease Control and Prevention recommends that adults aged 18 to 60 aim for at least seven hours of sleep nightly. Insufficient sleep can lead to a plethora of health complications. A 2022 study involving over 10,000 British civil service workers indicated that those who reported sleeping less than five hours a night at age 50 had a heightened risk of chronic diseases and premature death. Since altering his schedule, Shah now enjoys seven hours of restful sleep each night and claims he feels extraordinary.

Physical activity also became a cornerstone of Shah's health regimen. He views exercise as integral to a healthy lifestyle, promoting a blend of strength training and cardiovascular workouts. He typically visits the gym every other day, dedicating 70% of his workout to strength training with free weights and 30% to cardio, including treadmill running. To combat the risks associated with prolonged sitting during surgical procedures, he also makes a point to stand and move around every 45 minutes during work hours.

They say that sitting is the new smoking, and I think thats true, he remarked. Research corroborates his perspective; a 2023 study published in the British Journal of Sports Medicine concluded that even short bursts of moderate to vigorous exercise can mitigate the adverse effects of sedentary behavior.

Shah also discovered that his testosterone levels were notably low, which he acknowledged was a significant aspect of his health that had gone unmonitored. I had no idea that my hormones were in the toilet, he confessed. Low testosterone can lead to various undesirable symptoms, including decreased libido and increased body fat. He opted for hormone replacement therapy, bringing his testosterone levels back into a normal range. Furthermore, the lifestyle changes he adopted likely contributed to maintaining a healthy hormonal balance. According to the Cleveland Clinic, sustaining a nutritious diet and regular exercise can help preserve optimal testosterone levels.

In recent years, there has been a growing trend of men seeking testosterone replacement therapy without formal diagnoses. However, the appropriateness and safety of this trend, particularly for young, healthy men, remains under scrutiny.