Trauma Surgeon's 5 AM Routine: A Longevity CEO's Daily Blueprint

Dr. Darshan Shah has transformed his life from a burnt-out trauma surgeon to a thriving longevity CEO. His journey began a decade ago when he faced a personal health crisis that included being 50 pounds overweight, high blood pressure, diabetes, metabolic syndrome, and an autoimmune disease.

Today, the 53-year-old founder of Next Health in Malibu, California, shares the exact daily routine that helped him get off all medications and reverse his chronic conditions. His philosophy centers on consistency over complexity, proving that small, daily actions yield the most significant results.

Dr. Shah's day begins before dawn at 5:00 AM. He chooses this hour because the world is still asleep, granting him his only truly private time. The most critical rule of his morning is what he doesn't do: he never wakes up with his phone nearby.

To enforce this boundary, he charges his cell phone by the coffee machine at the opposite end of the house. This deliberate separation prevents the immediate stress and distraction that screens bring first thing in the morning. He waits a full 15 minutes after waking before looking at any device.

The phone deteriorates our mornings and stresses us out the minute we wake up.

His first physical act is stepping outside, a habit ingrained in human biology since caveman days. Whether his puppy is with him or not, sunlight exposure is non-negotiable. This simple movement sets his circadian rhythm, lowers stress levels, and improves heart rate variability.

Between 5:00 AM and 6:15 AM, Dr. Shah dedicates his sacred time to physical and mental preparation. He performs a quick 10- to 15-minute workout that includes stretching and lifting weights. He emphasizes the power of "quick wins," noting that even two or five minutes of activity builds momentum for the entire day.

Following the workout, he drinks coffee laced with creatine and a vitamin mix called IM8. His supplement stack also includes:

• True Nitrogen
• Urolithin A by Timeline
• A daily probiotic

Mental fitness is equally prioritized. He reads for 20 minutes every morning, typically alternating between two books: one focused on physical health and another on mental wellness. He reads five to eight pages of each to spark thoughts for the day ahead.

Perhaps his most disciplined habit is journaling. Dr. Shah has maintained this practice for 28 years, currently sitting on a 10-year streak without missing a single entry. His daily prompt covers three questions: what happened yesterday, what he is grateful for, and what excites him about today.

After dropping his children at the bus stop by 6:50 AM, Dr. Shah heads to the gym for a 45-minute session. He works out three days a week, focusing on high-intensity efficiency. His regimen includes sprint interval training: five 30-second sprints with four-minute breaks in between.

Research indicates this method is the most effective way to improve VO2 max, the body's capacity to utilize oxygen. He complements the cardio with weightlifting that targets every muscle group. While he admits cold plunges are painful and he finds excuses to skip them, he occasionally incorporates them before or after training.

Work begins around 8:30 AM. Living in Malibu, the closest Next Health clinic is a 45-minute drive, so he often works from a local co-working facility. His professional life is a mix of Zoom calls, meetings, talks, podcasts, and patient consultations.

Three non-negotiable rules govern his workday:

1. Constant Movement: He aims for 20,000 steps daily, using a walking desk whenever possible.
2. No Snacking: He attributes his family's history of diabetes to snacking and avoids it entirely.
3. The 45-Minute Rule: He never sits for more than 45 minutes consecutively. When a timer goes off, he stands to do jump rope, air squats, or use dumbbells for two to five minutes.

Dr. Shah finishes work by 4:00 PM to prioritize family time. Dinner is scheduled as early as possible, ideally at 5:00 PM. After eating, the family takes a walk, which marks the beginning of his wind-down routine.

By 7:30 PM, his phone is back on the charger, removed from the evening environment. To signal to his body that it is time to rest, he changes all the lights in his home to a warm, yellow hue. This creates a relaxing atmosphere for his children, aged 11 and 7, who go to bed by 8:00 PM.

His evenings often include reading or a 30-minute sauna session three to four nights a week. He aims to be in bed by 9:30 PM, ensuring he gets adequate rest to repeat the cycle. He also practices a 20- to 30-minute mid-day meditation, using his Oura ring for unguided sessions to decompress after lunch.

I did trauma surgery for six years and it was stress bombs every single day. Now I feel like I have a good handle on my stress because I got desensitized a little bit.

Dr. Shah’s transition from trauma surgery to longevity medicine was born out of necessity. After 30 years as a physician, he was burnt out and physically unwell. By applying the science of nutrition, exercise, and sleep to his own life, he reversed his chronic diseases and found a new calling in prevention.

His core philosophy is that consistency trumps complexity. He believes that medications and injections are secondary to a solid daily routine. The biggest improvements in his health came from doing the small things—like going outside, avoiding his phone, and moving frequently—every single day.

For those looking to improve their health, Dr. Shah’s advice is simple: start with quick wins. Whether it is two minutes of exercise or putting the phone away, building these habits creates a foundation for long-term wellness without the need for fancy interventions.