Longevity Expert Shares Daily Habits for a Healthier, Longer Life

Dr. Darshan Shah, a physician and longevity advocate, outlines the daily practices he follows to support health and increase lifespan.

Dr. Darshan Shah, a board-certified surgeon with 30 years of medical experience, has spent the past decade focused on understanding and promoting longevity. Sparked by a personal health scare and a family history of diabetes, Shah, 52, began studying how daily behaviors influence long-term wellbeing.

Person journaling | Source: Pexels

“As a physician, we’re really primarily educated in the science of how to manage disease, not really in how to promote healthspan and longevity,” Shah told CNBC Make It.

Through his podcast "Extend," Shah interviews leading experts in longevity and emphasizes that sustained health is built on consistent, daily practices rather than one-time efforts. “There’s really not one thing you can do, one time, that’s going to improve your longevity,” he said.

Shah’s day begins with a structured morning routine lasting 30 to 45 minutes. He starts with journaling—recording reflections, lessons, and future goals—while avoiding digital distractions. “I make sure my phone is in a different room,” he noted.

Man exercising | Source: Pexels

Physical movement follows. Shah performs a 10-minute dumbbell workout early in the morning, ideally outdoors with exposure to sunlight. His diet prioritizes fresh vegetables and protein, with minimal carbohydrate intake and a strict avoidance of ultra-processed foods.

Social connection is another key element. Shah and his wife actively engage with neighbors and their local community. “Having people over for dinner, to our home. I think that’s really also important,” he said.