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- I’m a trauma surgeon turned longevity CEO. I get up at 5 a.m., avoid snacks, and keep my phone out of my bedroom. (businessinsider.com)
Malibu Doctor Shares Secrets to Longevity, Starting with a 5 AM Wake-Up Call
Malibu, CA – Dr. Darshan Shah, a physician with three decades of experience, has traded the high-stress world of surgery for the burgeoning field of longevity medicine.
At 53, the founder and CEO of Next Health clinics in Malibu, California, has not only transformed his own health but is now dedicated to helping others do the same. His secret?
A consistent daily routine built on small, impactful habits.
Dr. Shah’s journey into longevity medicine was deeply personal.
“For the first three quarters of my career, I did all sorts of surgeries, from trauma and emergency surgery, to general and reconstructive cancer surgery,” he recounted. Despite his passion for the operating room, he found himself burnt out, unhappy, and grappling with his own health issues – 50 pounds overweight, high blood pressure, diabetes, metabolic syndrome, and an autoimmune disease.
A decade ago, he made a pivotal shift. “I learned the science of nutrition, exercise, sleep, and functional medicine, brought all of that to my life, and got off all my medications and diagnoses of chronic diseases,” he explained. This experience ignited a desire to practice “reversing chronic diseases” and led him to establish Next Health, focusing on lifestyle optimization, hormone balance, and disease prevention.
“The most important thing is to have a really good daily routine,” Dr. Shah emphasizes.
“It doesn’t need to be any medications, injections, or anything fancy. I saw the biggest movement in my own personal health journey when I did the small things consistently.”
Here’s a glimpse into Dr. Shah’s meticulously crafted daily regimen:
The Sacred Morning (5:00 AM – 6:15 AM)
Dr. Shah begins his day at 5 a.m., a time he cherishes as his personal sanctuary. A crucial first step: his phone is charged at the opposite end of the house, ensuring no digital distractions for the first 15 minutes of his day.
- Outside First: He immediately heads outdoors, even before sunrise, returning later for critical sunlight exposure. This primal act, he notes, helps set circadian rhythms, reduce stress, and improve heart rate variability.
- Quick Wins Workout: A 10 to 15-minute workout, incorporating stretching and weights, ensures he gets his physical activity in, even if the rest of the day prevents a longer gym session. “It’s so important to get quick wins,” he states.
- Nutritional Boost: Post-workout, it’s coffee time, often infused with creatine, and a regimen of supplements including IM8, True Nitrogen, Urolithin A, and a probiotic.
Mind and Spirit (Post-Workout)
- Learning Moment: Dr. Shah dedicates 20 minutes to reading, typically alternating between a book on physical health and another on mental well-being, providing food for thought throughout the day.
- Journaling Streak: A remarkable 28-year journaling habit, with an unbroken 10-year streak, sees him reflecting on yesterday’s gratitude and today’s excitement.
Family Time and Workday Begin (6:15 AM onwards)
By 6:15 a.m., his two children, aged 7 and 11, are awake, and Dr. Shah shifts his focus entirely to them before school drop-off at 6:50 a.m.
- Skipping Breakfast: He opts to skip breakfast, finding it aids calorie control and prevents bloating during his workouts.
- Gym Sessions: Three days a week, after dropping off his kids, he heads to the gym for a 45-minute workout.
This includes sprint interval training – five 30-second sprints with four-minute breaks – known for improving VO2 max, alongside full-body weightlifting. He occasionally incorporates a cold plunge, despite its “painful” nature.
The Workday (8:30 AM – 4:00 PM)
Dr. Shah’s work, which includes Zoom calls, meetings, talks, podcasts, and patient consultations, begins around 8:30 a.m. He balances his time between a Next Health location (about 45 minutes away) and a co-working space five minutes from his Malibu home.
Key work habits include:
- Walking Desk: He aims for 20,000 steps daily, spending a significant portion of his workday at a walking desk.
- Early, Protein-Rich Lunch: Lunch is always early, consisting of 40-50 grams of fish or meat with a salad, sometimes supplemented with a protein shake.
He strictly avoids snacking, a habit he attributes to his family’s history with diabetes.
- Active Breaks: Never sitting for more than 45 minutes, Dr.
Shah sets a timer and incorporates short bursts of exercise like jump rope or air squats with dumbbells to maintain blood flow.
- Mid-Day Meditation: A 20-30 minute meditation session post-lunch, often unguided with background music via his Oura ring, helps him decompress and recharge.
Having navigated the stresses of trauma surgery, he now uses these moments to “pause, look inward, and give myself two minutes to recalibrate.”
Winding Down (4:00 PM onwards)
Work concludes around 4 p.m., allowing him to pick up his children, assist with homework, and spend quality family time.
- Early Dinner: The family aims for dinner by 5 p.m., followed by a walk to kick off the evening wind-down routine.
- Digital Detox & Ambiance: By 7:30 p.m., his cell phone is put away.
All lights in the home are switched to a “beautiful and super relaxing” yellow hue.
- Bedtime Rituals: His children are in bed by 8 p.m.
Dr. Shah then enjoys some reading or a 30-minute sauna session three to four times a week, aiming for bed by 9:30 p.m.
Dr. Shah’s rigorous yet flexible routine underscores his belief that consistent, small efforts are the true foundation of a long and healthy life.