Dr. Darshan Shah, 42, founder of the health and longevity clinic Next Health, told Business Insider that his transformation began in 2016 when his wife was pregnant with their first child.
He said he was in terrible shape: overweight, with high blood pressure, high cholesterol, an autoimmune disease, and a serious risk of early death. He wanted to see his son grow up, he added.
Despite working 12-hour shifts starting at 6 a.m., Shah took a year-long break from surgery to focus on learning about longevity and reshaping his own life. Within that year, he lost 22.7 kilograms, reversed his autoimmune disease, and stopped taking 10 medications.
“I wanted to wake up every morning and jump out of bed to attack the day,” he said.
His transformation inspired him to open Next Health in 2016, a health clinic now operating across the U.S. and Dubai.
Shah attributes his health comeback to these four lifestyle changes:
1. Eliminating ultra-processed foods
Shah cut out ultra-processed carbohydrates from his diet, a shift supported by mounting scientific evidence. A 2024 review of 45 studies involving 9.8 million people, published in The BMJ, found links between ultra-processed foods and increased risks of heart disease, depression, and diabetes.
While nutritionists do not necessarily recommend cutting out these foods entirely, they advise minimizing them for better health.
2. Getting at least 7 hours of sleep
Before his lifestyle overhaul, Shah often slept just four hours a night. He now prioritizes at least seven hours, aligned with guidelines from the U.S. Centers for Disease Control and Prevention.
A 2022 study of 10,000 U.K. workers found that those who slept fewer than 5 hours per night at age 50 faced higher risks of chronic diseases, including cancer and heart disease. Adequate sleep not only improved health but also reduced cravings.
3. Exercising daily
Shah’s workout routine includes a daily mix of strength training (70%), cardio (30%), and stretching. He also makes a conscious effort to get up and move every 45 minutes to avoid prolonged sitting.
Experts agree that combining cardio and resistance exercises is linked to longer lifespans and reduced disease risk.
4. Restoring testosterone to healthy levels
Shah discovered his testosterone levels were abnormally low for his age, an issue he addressed through hormone therapy alongside his new healthy habits.
Low testosterone in men can cause fatigue, mood swings, reduced libido and fat accumulation, according to the Cleveland Clinic. While hormone therapy can help, experts also point to natural ways to support testosterone levels, including diet, exercise, and avoiding alcohol and drugs.
Now focused on helping others live longer lives, Shah said he wants to shift medicine from reactive to proactive: keeping people healthy instead of treating health issues when they arise.