We track our sleep, count our macros, optimize every supplement, yet most people’s bodies are still stuck in survival mode. What if true longevity starts not with another biohack, but with safety? When your nervous system feels safe, inflammation drops, digestion normalizes, and recovery accelerates.

In this episode of Extend, I sit down with Gabby Bernstein, #1 New York Times bestselling author and host of the Dear Gabby podcast, to explore how emotional regulation, breathwork, and Internal Family Systems (IFS) therapy rewire the nervous system for resilience. Together, we break down how HRV reflects longevity, why “soft” tools like breath and meditation have hard science behind them, and how pairing spiritual practice with functional medicine creates lasting health transformation.

Gabby Bernstein is a #1 New York Times bestselling author, host of the Dear Gabby podcast, and a leading teacher in self-help and spiritual development. For 20 years she’s democratized tools like meditation, trauma-informed healing, and IFS for everyday life. In this episode, she shows us how to make emotional safety a daily practice, and why that might be the most powerful longevity intervention we have.

What's Discussed:

(00:00) From Burnout to Breakthrough: A Spiritual Path to Sobriety (03:39) What Safety Really Feels Like, and How to Create It (12:14) Turning Pain Into Peace: Healing Trauma Through Spiritual Practice (18:20) Meeting Your Protector Parts Instead of Fighting Them (30:42) Radical Self-Compassion as the Fastest Way to Heal (33:59) How to Reprogram Your Inner Protectors for Real Wellness (46:30) When Doctors Need Healing Too: Trauma Inside Medicine (51:22) Where Science Meets Spirit: The Biology of Belief (57:55) Faith, Energy, and the New Language of Healing (01:08:44) Manifestation as Medicine: How Your Mind Shapes Biology (01:14:49) The App That’s Redefining Daily Spiritual Practice

Thank You to Our Sponsors:

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Learn more about Dr. Shah:

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Instagram:@darshanshahmd

Learn more about Gabby Bernstein:

Instagram: @gabbybernstein Website: https://gabbybernstein.com/

Book: 7 Habits of a Super Attractor: Effortlessly Attract Your Desires