Summary of "How to Achieve Optimal Health & Extend your Lifespan | Dr. Darshan Shah"

Key Wellness Strategies and Self-Care Techniques:

Eliminate Ultra-Processed Foods:
- The most impactful dietary change is to remove Ultra-Processed Foods from your diet.
- Focus on consuming whole foods instead.
Sleep, Nutrition, and Movement:
- These three elements are foundational to overall health.
- Ensure you do not have sleep apnea, as it can lead to serious health issues.
Exercise:
- Incorporate strength training at least three times a week.
- Combat sedentary behavior by taking "exercise snacks" every 45 minutes (e.g., short walks or light exercises).
Sleep Hygiene:
- Create a sleep environment that mimics a cold, dark cave.
- Start your day by getting natural sunlight exposure to regulate your circadian rhythm.
Monitor Biomarkers:
- Become the "CEO of your own health" by tracking important health metrics such as blood pressure, body fat, and muscle mass.
- Regular blood tests to monitor levels like hemoglobin A1c, vitamin D, and inflammation markers are crucial.
Mindfulness and Stress Management:
- Incorporate practices such as meditation and deep breathing to manage stress effectively.

Pareto Principle:
- Focus on the 20% of actions that will yield 80% of the results in health (e.g., diet changes, exercise routines).
Behavioral Changes:
- Identify what you can stop, start, do less of, or do more of to improve your health.
Use of Technology:
- Consider using devices to track sleep, activity, and heart rate variability (HRV) to gain insights into your health.

Therapeutic Plasma Exchange:
- A procedure that removes inflammatory cytokines from the blood, potentially slowing aging and cognitive decline.
IV Therapies:
- NAD IV therapy to replenish energy levels in cells.
- Hyperbaric oxygen therapy for healing and cognitive benefits.

Books by Dr. Mark Hyman, Dr. Dale Bredesen, and others on nutrition and brain health.
Online platforms for tracking health metrics and educational resources.