Dr. Darshan Shah, 42, founder of the Health and Longevity Clinic Next Health, says Initiate of Business That his transformation began in 2016 when his wife was pregnant with their first child.
He said he was in a terrible form: overweight, with high blood pressure, high cholesterol, autoimmune disease and a serious risk of early death. He wanted to see his son growing up, he added.
Despite a quarter of 12 p.m. from 6 am, Shah took a year -long break to focus on learning longevity and reshaping your own life. This year, he lost 22.7 kilograms, reversed his autoimmune disease and stopped taking 10 drugs.
“I wanted to wake up every morning and jump from the bed to attack the day,” he said.
His transformation inspired him to open Following health In 2016, a health clinic now operating in the United States and Dubai.
Shah attributes his return to health to these four lifestyle changes:
1. Elimination of ultra-transformed foods
Shah cut the ultra-transformed carbohydrates of his diet, a change supported by increasing scientific evidence. A journal in 2024 of 45 studies involving 9.8 million people, published in BMJhas found links between ultra -processed foods and increased risks of heart disease, depression and diabetes.
Although nutritionists do not necessarily recommend cutting these foods entirely, they recommend minimizing them for better health.
2. Have at least 7 hours of sleep
Before his lifestyle overhaul, Shah often slept only four hours a night. He now prioritizes at least seven hours, aligned with the Centers for Disease Control and Prevention American.
A study in 2022 British workers revealed that those who slept less than 5 hours a night at 50 were facing higher risks of chronic diseases, including cancer and heart disease. An adequate sleep has not only improved health but also reduces desires.
3. Daily exercise
Shah’s training routine includes a daily strength of strength training (70%), cardio (30%) and stretching. It also makes a conscious effort to get up and move every 45 minutes to avoid an prolonged session.
Experts agree that the combination of cardio and resistance exercises is linked to a longer lifespan and reduction in the risk of illness.
4. Restore testosterone at healthy levels
Shah discovered that his testosterone levels were abnormally low for his age, a problem that he resolved by hormone therapy alongside his new healthy habits.
Low testosterone in men can cause fatigue, mood swings, reduction in libido and fat accumulation, according to the Cleveland Clinic. Although hormone therapy can help, experts also indicate natural means of supporting testosterone levels, including food, exercise and avoidance of alcohol and drugs.
Now focused on helping others to live a longer life, Shah said that he wanted to spend proactive reactive medicine: keeping people healthy instead of dealing with health problems when they arise.