Dr. Darshan Shah, a renowned expert in longevity, recently shared his insights in an interview with CNBC. He discussed various strategies and lifestyle choices that can contribute to a longer and healthier life. Dr. Shah emphasized the importance of a balanced diet, regular physical activity, and stress management techniques. He also highlighted the role of advanced medical technologies and personalized healthcare in promoting longevity. His insights provide valuable guidance for individuals seeking to enhance their well-being and lifespan.
Dr. Darshan Shah, a physician with over 30 years of experience, has spent the last decade deeply studying longevity after facing personal health challenges and a family history of diabetes. Now, at 52, he has become a champion for not only extending life but enhancing healthspan. Unlike traditional medical education, which focuses primarily on managing disease, Shah’s focus shifted to promoting long, healthy lives.
Morning Routine: Setting the Tone for the Day
For Dr. Shah, it all begins with a carefully curated morning routine that lasts between 30 to 45 minutes. He starts the day by making a cup of coffee while mentally preparing for the day ahead. His routine includes journaling, where he writes down his reflections from the previous day, what he learned, and visualizes his future goals. This practice helps him set a positive mindset. A key part of his routine is not reaching for his phone immediately. Shah ensures that his phone is kept in another room, focusing on a distraction-free start to his day.
Physical Health: Strength Training and Clean Eating
Once his mind is centered, Shah focuses on his body. He rises early, typically around 5:00 or 5:30 a.m., and goes outside to soak up some sunlight. After that, he engages in a 10-minute dumbbell workout, which he believes is crucial for maintaining strength and mobility. Starting the day with movement is essential for longevity, and Shah is passionate about the benefits of strength training.
Shah’s diet is built around fresh vegetables and lean proteins. He emphasizes eating organic produce whenever possible. He typically breaks his fast with a protein-rich meal such as eggs and vegetables, deliberately avoiding carbohydrates and sugars early in the day to better manage his blood sugar levels. This is especially important due to his family history of diabetes. His typical lunch consists of a large salad with a substantial portion of meat, while dinner features a protein source paired with vegetables. Shah’s diet is simple and focused on avoiding ultra-processed foods, which he believes are the root of many modern health issues.
Social Fitness: Building Connections for Longevity
Shah also stresses the importance of social fitness in longevity. He believes that fostering strong social connections is as essential as physical health. Living in a small community, Shah and his wife make a point to connect with their neighbors and engage with local businesses. They frequently host gatherings at their home, believing that fostering personal connections is an integral part of a healthy life. Shah notes that many people today are disconnected from their local communities, often due to overreliance on social media. By focusing on in-person connections, he strengthens his mental and emotional well-being.
Mental Health and Brain Fitness
Dr. Shah also dedicates time to maintaining his brain health. Every morning, in addition to journaling, he reads for 20 to 30 minutes. He believes that constantly learning new things, especially through non-fiction reading, helps to protect brain function and encourages neuroplasticity, which is vital for long-term brain health. One of his current reads is Brain Energy by Christopher Palmer, a book that explores the connection between mental diseases and metabolic health. Additionally, Shah often reads multiple books at once, enjoying titles that broaden his understanding of medicine and longevity.
Dr. Shah’s Daily Longevity Habits:
- For physical health: Starts the day with 10 minutes of strength training outdoors.
- For his diet: Focuses on vegetables and protein, limits carbs, and avoids processed foods.
- For social health: Actively engages with his community and hosts dinners with friends and neighbors.
- For brain health: Practices daily reading and journaling to boost cognitive function.
- For his media consumption: Juggles two to three books, primarily non-fiction, to stay informed and mentally sharp.
In conclusion, Dr. Darshan Shah has created a sustainable and holistic approach to longevity through daily habits that nurture both the body and mind. His practices, grounded in science and consistent with his personal values, form a comprehensive strategy for living a long, vibrant life.
