We spend so much time thinking about exercise, nutrition, and performance—but I believe recovery may be one of the most overlooked pieces of longevity.

In this episode, I'm joined by Dr. Jason Wersland, chiropractor and founder of Therabody, whose own experience with debilitating pain after a motorcycle accident ultimately led him to invent the Theragun.

But this conversation goes far beyond muscle soreness.

Jason and I explore what recovery actually means, why it isn't just for athletes, and how the way we regulate our nervous system can influence pain, tension, sleep, performance, and how we feel every day. Whether you're training intensely, sitting at a desk for eight hours, standing all day at work, or simply dealing with chronic stress, your body still needs opportunities to recover.

In this episode, you'll learn:

• Why recovery should be part of your daily longevity routine—not just something you do after exercise

• How the "pain gate theory" helps explain why different forms of stimulation can temporarily change how we perceive pain

• Why sitting all day can contribute to hip, lower-back, neck, and shoulder tension

• How percussive therapy can affect pain, muscle tension, range of motion, and blood flow

• Why nervous system regulation matters for recovery and performance

• How shifting into a parasympathetic state may help you wind down before sleep

• Why HRV and heart rate can provide useful feedback about recovery

• How small "recovery snacks" throughout the day can help you take better care of your body

We also discuss massage, breathwork, movement, compression therapy, biofeedback, sleep, and practical ways to build short recovery "pit stops" into even the busiest schedule.

One of my biggest takeaways from this conversation is that recovery is not a luxury reserved for professional athletes. Your body is responding to physical, mental, and emotional stress every day. If we want to perform well—and stay healthy for decades—we have to give it opportunities to recover, too.

Learn more about Dr. Shah:

Website: drshah.com

Clinic: next-health.com

Instagram: @darshanshahmd and @extend_podcast

Learn more about Dr. Jason Wersland:

Website: therabody.com

Instagram: @drjasonwersland

Thank You to Our Sponsor:

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207. Dr. Jason Wersland: The Science of Recovery—Pain, HRV, Sleep & Your Nervous System

Extend Podcast with Darshan Shah, MD

207. Dr. Jason Wersland: The Science of Recovery—Pain, HRV, Sleep & Your Nervous System