How to Sleep Better, Feel Happier, and Improve Your Health Using the Groundbreaking Science of Circadian Rhythms with Lynne Peeples

This episode is brought to you by Birch Living, Momentous, and ARMRA. We all know there are key lifestyle habits that help us feel and look our best. But with the endless skincare products and trends, it’s tough to know what’s truly beneficial, worth the investment, and safe for a youthful glow. Today’s guest, America’s Holistic Plastic Surgeon, returns to the podcast for round two and helps us cut through the noise to find what’s worth adding to our busy routines. Today on The Dhru Purohit Show, Dhru sits down with Dr. Anthony Youn, America’s holistic board-certified plastic surgeon. Dr. Youn shares insights on how to prevent and address loose skin, along with top lifestyle factors, supplements, and practices to maintain skin elasticity. He also debunks popular social media myths about skincare. Dr. Youn discusses the research behind his skincare line and answers rapid-fire questions from the podcast community. If you’re looking for research-based answers to all your skin questions, this episode is for you. In this episode, Dhru and Dr. Youn dive into: How to prevent loose skin or turkey neck (1:02) Tech neck from constantly looking at your phone (5:54) Options to address saggy skin (13:00) Radiofrequency micro-needling as the gold standard (16:50) Exercise and skin elasticity (26:30) Sauna's effect on the skin appearance and dry brushing (29:00) Why is collagen so essential and supplementation (40:50) Dietary trends that don’t make the cut (53:20) Dr. Youn's 2-minute skincare routine (01:01:50) Frownies and face tapes (1:07:35) How to avoid acne scarring (1:10:42) Why makeup wipes aren’t ideal (1:14:50) How do I know if my collagen levels are low (1:16:35) Relationship between caffeine and hydration (1:19:20) What should we be adding and removing from our diets (1:22:13) Also mentioned in this episode: Dr. Youn’s Collagen Dr. Youn’s Skincare Products For more on Dr. Youn, follow him on Instagram, YouTube, TikTok, Apple Podcasts, and his website. This episode is brought to you by Birch Living, Momentous, and ARMRA. To get 25% off your Birch Living mattress plus two free eco-rest pillows, head over to birchliving.com/dhru today. Optimize your energy and mental clarity with the Momentous Three: Protein, Omega-3s, and Creatine made by and used by the best. Go to livemomentous.com and enter promo code DHRU to get 20% off any order.  Get 15% off your first order of Armra Colostrum at tryarmra.com/DHRU or enter DHRU to get 15% off your first order. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by LMNT, Lumebox, and Seed Oil Scout. By conservative estimates, at least 88% of people have insulin resistance, which significantly impacts brain health and the brain’s ability to produce energy. In today’s episode, I’m sharing some of the latest research on brain health, the critical role of mitochondria in maintaining optimal brain function, and how insulin resistance and metabolic dysfunction can disrupt mitochondria, leading to poor brain health. Today on The Dhru Purohit Show, we have a special compilation episode featuring Dhru’s conversations with guests on how inflammation affects both metabolic and brain health. Dr. Georgia Ede explains why oxidative stress and insulin resistance have surged with the rise of refined carbohydrates and seed oils. Dr. Chris Palmer shares the latest research on how mitochondria influence neurotransmitter production, hormone regulation, and gene expression—and what can lead to mitochondrial dysfunction. Hannah Warren discusses her journey to overcome mental illness by applying Dr. Palmer’s Brain Energy theory and using ketosis to rejuvenate mitochondria. Dr. Georgia Ede. Dr. Ede is a board-certified psychiatrist specializing in college mental health and nutritional psychiatry. She has 18 years of clinical experience in hospitals, community health centers, specialty clinics, and private practices, utilizing medications and psychotherapy to help adults of all ages. Dr. Chris Palmer is a psychiatrist and researcher at metabolism and mental health interface. He has pioneered the use of the medical ketogenic diet in the treatment of psychiatric disorders through research, patient treatment, writing, and speaking around the world on this topic. More broadly, he is interested in the roles of metabolism and metabolic interventions on brain health. Hannah Warren joined the Baszucki Group and its Metabolic Mind initiative in November 2023 as Mental Health Communications and Advocacy Manager. Hannah volunteers with the Brain Energy Movement, started by Dr. Christopher Palmer, to spread awareness of the brain energy theory. In this episode, Dhru and his guests dive into:  Dr. Georgia Ede - Driving forces behind mental health problem (01:53) The addition of two categories of food: refined carbohydrates and seed oils (09:02) Insulin resistance (13:32) Basics of the brain (20:47) Dr. Chris Palmer explains the critical role of mitochondria in brain health and mental health (23:58) What causes mitochondrial dysfunction (30:28) Studies showcasing how mitochondria impact neurological conditions (32:44) Hannah Warren - Implementing Dr. Palmer’s Brain Energy metabolic therapy (42:00) The importance of metabolic flexibility (44:25) What is the Brain Energy Theory (47:19) Final thoughts (51:51) Also Mentioned: Dr. Ede’s book Change Your Diet, Change Your Mind  Dr. Ede’s Website Dr. Chris Palmer’s book Brain Energy  This episode is brought to you by LMNT, Lumebox, and Seed Oil Scout.  Right now, LMNT is offering my listeners a free sample pack with any purchase. Head over to DrinkLMNT.com/dhru today. Lumebox is having their biggest sale of the year and is offering my community almost 50% off their portable Red Light device! Just go to thelumebox.com/dhru to get your device today! With seed oil scout, you’ll be joining a movement towards healthier eating options. Download the Seed Oil Scout App now, and dine like your life depends on it! Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Bioptimizers, Bon Charge, and Lumebox.  We know that perimenopause brings a host of symptoms for women entering this stage of life. These symptoms can disrupt sleep, affect mental health, and cause weight gain, often leading to a decreased quality of life. Today’s guest shares insights from her nutritional research to help women reduce these symptoms' impact and feel empowered through this transition. Today on The Dhru Purohit Show, Dhru sits down with Dr. Sarah Berry to discuss a recent study led by her team on the impact of diet in reducing common symptoms for perimenopausal and postmenopausal women. Dr. Berry shares the most commonly reported symptoms and the lifestyle factors contributing to them. She also explains the research behind why muscle mass serves as a protective barrier during this stage of life and discusses the role of blood sugar and a healthy gut microbiome in managing symptoms. Dr. Sarah Berry is a Professor at King’s College London and has run more than 35 human nutrition studies. Notably, she is the Chief Scientist at ZOE, the science and nutrition company. She’s the lead nutritional scientist for the ZOE PREDICT study — the world’s largest in-depth nutritional research program and leads research across menopause, microbiome, and sleep. She's often featured as a guest on ZOE's own podcast, ZOE Science and Nutrition. In this episode, Dhru and Dr. Berry dive into: Weight gain and slow metabolism are the top concerns in perimenopause (1:00)  BMI the correlation between more severe symptoms (6:00)  Dr. Berry’s study (12:26) The worst drivers of symptoms in women (17:09) What is a MenoScale (24:49) Muscle mass as a protective measure (30:07) Why do blood sugar and insulin sensitivity matter (34:12) Breakfast that can cause huge dips in blood sugar (38:37)  How does gut microbiome change as we age (42:00) Doubling down on the basics (56:32) Being cautious about supplementation (01:05:22) Also mentioned in this episode: Zoe Nutrition Study  For more on Dr. Sarah Berry, follow her on Instagram, Twitter, YouTube, or her Website. This episode is brought to you by Bioptimizers, Bon Charge, and Lumebox.  BIOptimizers Black Friday sale on all their products lasts all November long. Just go to bioptimizers.com/dhru and use code DHRU to get your discount and $100 worth of free gifts today! Right now, BON CHARGE is offering my community 15% off; just go to boncharge.com/DHRU and use coupon code DHRU to save 15%. Starting November 8th, Lumebox is having their biggest sale of the year and is offering my community 50% off their portable Red Light device! Just go to thelumebox.com/dhru to get your device today!  Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Cozy Earth, Manukora, and AquaTru. Have you ever changed your mind when presented with new information? I have—especially about the importance of calories and calorie tracking. A few years ago, I realized I was under-muscled and “skinny fat,” which shifted my perspective. In today’s episode, I share past interviews with guests who offered insights into why calories and tracking can be beneficial for my goals of losing weight and building muscle mass. Today on The Dhru Purohit Show, we have a special compilation episode featuring Dhru's conversations with guests on how calories and tracking can help establish a baseline and guide progress. Dr. Gabrielle Lyon explains why we should approach calorie tracking like how we manage finances and other areas of life. Max Lugavere emphasizes that the type of calories matters and how tracking can influence weight loss, maintenance, and gain. JJ Virgin shares why a 21-day tracking commitment using an app can jump-start weight loss goals. If you’re looking to understand the importance of calories and tracking, this episode is for you! Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in nutritional science and geriatrics and is board-certified in family medicine. She founded the Institute for Muscle-Centric Medicine and has a private practice that services leaders, innovators, mavericks, and executives in various fields.  Max Lugavere is a health and science journalist and author of the New York Times best-seller Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life and The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary. Max also hosts The Genius Life, a top health and wellness podcast.  JJ Virgin is a renowned health and fitness expert, bestselling author, and prominent media personality. With over three decades of experience in the field, she has become a trusted authority in nutrition, weight loss, and wellness. She is the author of four New York Times bestsellers and actively contributes to the health and wellness community through speaking engagements, online programs, and her podcast, Well Beyond 40.  In this episode, Dhru and his guests dive into:  Dhru's personal journey (01:03) Dr. Gabrielle Lyon’s thoughts on calorie tracking (04:55) Discipline to obtain a baseline (08:22) Biggest mistake in the weight loss journey (13:31) The misconception that you can’t overeat healthy foods (19:47) How to use a digital food scale and weight loss (21:37) Olive oil pour (25:21) Two opposing schools of thought (33:35) The positive benefits of extra virgin oil and calories (37:48) JJ Virgin's tips on calorie tracking for a few weeks (41:21) Apps for tracking (42:31) What made Dhru change his mind (45:00) Final thoughts (47:16) Also mentioned: Michelle Shapiro Holistic Dietician  Get Max’s Fat Loss Cheat Codes This episode is brought to you by Cozy Earth, Manukora, and AquaTru. Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com/dhru and use code DHRUP. Upgrade to the creamiest honey, packed with antioxidants and prebiotics. Just go to manukora.com/dhru to get $25 off the Starter Kit and boost your energy, immunity, and digestive health today! Black Friday sale is all month long. AquaTru is a countertop reverse osmosis purifier with a four-stage filtration system that removes 15x more contaminants than the bestselling water filters out there. Go to dhrupurohit.com/filter/ and get $150 off when you try AquaTru for yourself.  Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Bioptimizers, Bon Charge, and Ollie. We don’t often think of foot health as a factor in longevity. However, falls, hip fractures, and early mortality statistics show that foot health is just as essential for long-term wellness as other factors we prioritize. Today’s guest has made it her mission to bring foot health to the forefront of conversations about optimal health, especially as we age. Today on The Dhru Purohit Show, Dhru sits down with renowned foot and gait specialist Dr. Courtney Conley. Dr. Conley discusses the most significant predictor of falls, lifestyle factors that weaken our toes, and how a sedentary lifestyle and modern footwear contribute to weakness, ultimately increasing the risk of falls. She also shares the qualities of optimal footwear, tips for gradually incorporating minimalist shoes into your life, and simple exercises we can all do at home to strengthen our feet. Dr. Courtney Conley is a renowned foot and gait specialist and the founder of Gait Happens, where she pursues her passion for helping people reclaim their foot function. She is also the owner and operator of Total Health Solutions clinic and Total Health Performance gym in Lakewood, CO, where she leads patient care focusing on restoring gait mechanics and resolving foot issues to enable easier, pain-free movement. Dr. Conley is a founding member of the Healthy Foot Alliance, an international team of practitioners dedicated to promoting the benefits of natural footwear and reducing the need for unnecessary surgeries by strengthening foot foundations and creating a stable platform from the ground up. In this episode, Dhru and Dr. Conley dive into: The greatest predictor of a fall (00:00:07) Factors that weaken our toes (4:00) Modern footwear and its correlation to falls (8:50) How a sedentary lifestyle contributes to weakness (14:05) The impact of improper shoes and bunions (15:50) Foot anatomy (19:45) The connection between foot health and brain health (25:39)  Three types of chronic pain linked to foot health (34:08) Dr. Conley’s journey (36:30) Informed consent for activities that harm foot health (43:20) Building toe strength for beginners, intermediate, and advanced levels (46:35) The shoes Dr. Conley recommends and her non-negotiables (58:04) The ideal number of daily steps (1:07:50) How to create lasting habits and behaviors (1:11:20) Setting up children and the geriatric population for success (1:14:50) Dr. Conley’s practice (1:17:50) Also mentioned in this episode: Dr. Conley’s Foot Health Programs   Dr. Conley’s shoe recommendations For more on Dr. Courtney, follow her on Instagram, Facebook, or her Website. This episode is brought to you by Bioptimizers, Bon Charge, and Ollie. Upgrade your digestion with enzymes! Go to bioptimizers.com/dhru now and enter promo code DHRU10 to get 10% off any order and free gifts for a limited time. Right now, BON CHARGE is offering my community 15% off; just go to boncharge.com/DHRU and use coupon code DHRU to save 15%. Want to give your dog the best in clean eating?Take the online quiz and introduce Ollie to your pet. Right now, Ollie is offering 60% off your first box of meals when you subscribe today! Just head to Ollie.com, use the code DHRU and you’ll get 60% off your first box of meals in your subscription. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by LMNT, Momentous, and Levels.  There’s so much confusion around weight loss for women and what truly works. We know an individualized approach is essential, as one-size-fits-all rarely works for everyone. Today’s guest is here to break it all down, explaining how fasting, protein intake, resistance training, and maintaining stable blood sugar can all be integrated into your routine. Today on The Dhru Purohit Show, Dhru sits down with Dr. Mindy Pelz to discuss fasting, weight loss, calories, and protein consumption. Dr. Mindy reveals the latest research that has shifted her perspective on how fasting should be approached. She also explains why glucose spikes and insulin resistance are crucial factors in weight loss, especially as women age. Plus, Dr. Mindy shares practical tips to help shift negative mindsets around aging and weight loss. Dr. Mindy Pelz is a renowned holistic health expert and a leading voice in educating women about hormonal health. She has empowered hundreds of thousands of people worldwide to tap into their bodies' innate healing abilities through her “5-Step Approach,” which incorporates fasting, personalized nutrition, stress management, chemical detoxification, and lifestyle changes to optimize health and slow the aging process. Her YouTube channel, featuring fasting and holistic health tips, has garnered over 26 million views. She is the bestselling author of The Menopause Reset, The Reset Factor, and The Reset Kitchen. Additionally, her podcast, The Resetter Podcast, ranks among Apple’s top 40 U.S. science podcasts. In this episode, Dhru and Dr. Mindy dive into:  How Dr. Mindy’s perspective has evolved (02:40) Why muscle, lean mass, and protein are critical (06:32) Strategies for building muscle (08:30) Who should fast and who should avoid it (16:33) Dr. Mindy’s take on tracking protein and body composition (19:15) Three meals + protein breakdown per meal (26:13) Protein for energy and mental clarity (30:27) Calories in vs. out, glucose spikes, and weight loss (32:26) The mechanism behind weight loss (55:39) Strategies to overcome a negative mindset (59:39) Dr. Mindy’s view on GLP-1 drugs and reducing obesity (01:12:49) Eating for your microbes and gut health (01:21:00) Microdosing hard things (01:30:29) The Menopause Revolution and reframing aging conversations (01:38:09) Also mentioned in this episode: Eat Like A Girl, Dr. Mindy Pelz’s new book  For more on Dr. Mindy, follow her on Instagram, Facebook, YouTube, or her Website. This episode is brought to you by LMNT, Momentous, and Levels.  Right now, LMNT is offering my listeners a free sample pack with any purchase. Head over to DrinkLMNT.com/dhru today. Optimize your energy and mental clarity with the Momentous Three: Protein, Omega-3s and Creatine made by and used by the best. Go to livemomentous.com and enter promo code DHRU to get 20% off any order.  Right now, Levels is offering my listeners an additional 2 FREE months of the Levels annual Membership when you use my link, levels.link/DHRU. Make moves on your metabolic health with Levels today.  Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Cozy Earth, One Skin, and Seed Oil Scout. Chronic disease rates in children are rising at an alarming rate. What’s driving this increase, and how can we support families in protecting their loved ones? Today's guest offers insight by sharing what she learned—and unlearned—while trying to protect her family and how she made it her mission to help others. Today on The Dhru Purohit Show, Dhru sits down with Beth Lambert to discuss the growing epidemic of childhood disease. Beth shares her personal journey of healing her children and what she uncovered along the way. She also discusses what her nonprofit has discovered regarding continuous exposure to toxic loads, the factors impacting gut health, and how small changes can lead to significant results. Additionally, Beth explains why political candidates must address the health crisis and how advocacy and change begin at home. Beth Lambert is an Author, educator, and former healthcare consultant. She is also the Founder and Executive Director of Documenting Hope, a 501(c)(3) nonprofit organization focusing on root-cause healing solutions for children’s chronic health and developmental issues. Beth has monitored and documented the escalating rates of childhood chronic conditions for 15 years. Her first book, A Compromised Generation, analyzes the modern health crisis and how changes in environment and lifestyle can reverse disease; she also co-authored Brain Under Attack, a resource for parents of children with PANS, PANDAS, and Autoimmune Encephalitis. In this episode, Dhru and Beth dive into:  State of the union on childhood disease (00:00:45) Beth’s journey to uncover the cause of her children’s health concerns (2:30) Toxic Load (17:20) Changes to food and toxic load over generations (27:02) What keeps Beth motivated to continue advocacy (35:32) Increased awareness and focus on this challenge (39:47) Twins study about Autism and the backlash from the results (44:47) Next generation questioning status quo (59:32) Politics and chronic disease (01:03:32) Small changes lead to massive results (1:17:32) Beth’s current projects and studies (1:26:09) Also mentioned in this episode: Documenting Hope site Dr. Suzanne Goh’s study on mitochondria dysfunction and Autism Twins study  Stem Cell Therapy News  For more on Beth, follow her on Instagram, X/Twitter, TikTok, LinkedIn, or her Website. This episode is brought to you by Cozy Earth, One Skin, and Seed Oil Scout. Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com/dhru and use code DHRUP. Right now, One Skin is offering my community 15% off; just go to oneskin.co and use coupon code DHRU to save 15% and give your skin the scientifically proven, gentle care it deserves.  With seed oil scout, you’ll be joining a movement towards healthier eating options. Download the Seed Oil Scout App now, and dine like your life depends on it! Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Ketone-IQ and Lifeforce.  We know that community and stress management greatly influence longevity and overall health. Yet, many people find themselves feeling isolated or lonely amid their busy lives. Today’s episode will inspire you to build and nurture connections to optimize your health, as well as the health of your family and friends. Today on The Dhru Purohit Show, we have a special compilation episode featuring Dhru's conversations with several guests on the importance of social connections for long-term health. Dr. Rose Anne Kenny shares the fascinating story of the Roseto, Italy, immigrants and how their deep-rooted community bonds helped them maintain optimal health. Dhru also explores the concept of Moais and how he built a strong community through his Man Morning group. Group members share their personal experiences, what surprised them the most, and how this community has positively impacted their lives.   In this episode, Dhru and his guests dive into:  A study on happiness (1:30) The town of Rosetta, Italy (2:57) Health assessment of the mini Rosetta town (4:25) Social engagement and its impact on good health (6:20) Behaviors of the townspeople that led to good health (7:15) The concept of Moais (10:05) Man Morning Thursdays and the question of the week (12:51) Vulnerability and surprising revelations (14:30) Creating a safe space (17:35) Weaving community into daily life (22:00) Rose Anne Kenny holds the chair of medical gerontology at Trinity College Dublin and St. James’s Hospital and is director of Mercer’s Institute for Successful Ageing. She has published extensively on cardiovascular risk factors for falls and cognitive decline in aging. Her recently published book “Age Proof – The New Science of Living a Longer and Healthier Life” was shortlisted for the Royal Society Science Book Prize 2022.  This episode is brought to you by Ketone IQ and Lifeforce.  Right now, my friends at Ketone-IQ are offering 30% off your first subscription order & a free six-pack of Ketone-IQ when you order using the link ketone.com/dhru and promo code DHRU.  Right now, you can save $250 on your first diagnostic and get personalized suggestions. Optimize your longevity and track your progress; go to mylifeforce.com/dhru!  Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Bon Charge, Lifeforce, and Seed Oil Scout.  We know that starting the day mindfully and with intention can set us on the path to achieving our health goals and longevity. Yet, most Americans begin their mornings on autopilot, engaging in habits that disrupt sleep and promote unhealthy eating, leaving their bodies under-fueled. Today’s guest shares her top tips for creating a morning routine that boosts energy and supports daily health. Today on The Dhru Purohit Show, Dhru sits down with longevity expert Kayla Barnes to discuss the most destructive habits people often start their mornings with. Kayla shares the latest research on the optimal way to begin your day, along with her top tips for success. She also explores the latest trends in longevity and biohacking while emphasizing the importance of mastering the basics before diving into new trends. If you’re looking for motivation to kickstart your day and optimize your long-term health, this episode is for you. Kayla Barnes is the Co-Owner of LYV The Wellness Space, one of the country’s most innovative precision medicine and biology upgrading clinics. Kayla is also the creator and host of the Longevity Optimization Podcast and co-founder of the Health Optimization Fund. Kayla is certified by the Amen Clinics (Brain Health) and IIN (Integrative Nutrition). She has dedicated herself to the pursuit of preventive and regenerative methodologies aimed at optimizing female human health. In this episode, Dhru and Kayla dive into:  Destructive morning habits (00:50) Optimal days start with optimal sleep (11:43) Getting morning sunlight (17:33) The traditional breakfast across America (18:44) Starting the day with proper fuel (21:05) Various approaches to longevity and finding what’s right for you (25:10) The basics everyone can begin with (28:50) The road to 100 and beyond (32:20) Beyond the basics: What Kayla is excited about (40:50) Reducing your toxic load and its impact on health (49:40) Consuming microplastics and their effect on health (01:02:55) Who Kayla looks up to in the longevity space and finding balance (1:14:50) Kayla’s journey (1:18:50) Also mentioned in this episode: PlasticTox Test  Emri Mold Test  Vibrant Wellness Toxin Test  For more on Kayla, follow her on X/Twitter, Instagram, Apple Podcasts, YouTube, or her Website. This episode is brought to you by Bon Charge, Lifeforce, and Seed Oil Scout.  Right now, BON CHARGE is offering my community 15% off; just go to boncharge.com/DHRU and use coupon code DHRU to save 15%. Right now, you can save $250 on your first diagnostic and get personalized suggestions. Optimize your longevity and track your progress; go to mylifeforce.com/dhru!  With seed oil scout, you’ll be joining a movement towards healthier eating options. Download the Seed Oil Scout App now, and dine like your life depends on it! Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Levels, Fatty15, and Momentous.  The majority of people who attempt to lose weight end up regaining it—not due to a lack of effort, but because of crash diets and unsustainable eating habits. However, we know that consistency and focusing on the basics are the keys to long-term success. Today’s guest is here to share his expertise on the top habits for effective weight loss.   Today, on The Dhru Purohit Show, Dhru sits down with his friend Dr. Rupy Aujla to discuss the top four daily habits that lead to sustainable weight loss. Dr. Rupy distinguishes between weight and fat loss and highlights the medical benefits of maintaining an optimal weight. He also shares the biggest mistakes people make when trying to lose weight and offers insights on how to implement fasting safely. Additionally, Dr. Rupy provides tips and tricks he’s learned from years of training in Nutritional Medicine.  Dr. Rupy Aujla is one of the most influential medical doctors in the UK. He has completed a master’s in nutritional medicine while sharing practical insights into healthy eating and thoughtful recipes through his Instagram, website, and podcast platform. Dr. Rupy founded The Doctor’s Kitchen, which strives to inspire and educate about the power of food as medicine and how to cook delicious recipes using carefully selected evidence-based ingredients.  In this episode, Dhru and Dr. Rupy dive into:  Confusing weight loss with fat loss (01:01) The most critical macronutrient for weight loss (03:57) Optimal protein consumption and signs you're under-consuming protein (12:30) Medical benefits of maintaining optimal weight (23:30) Dr. Rupy’s tips and tricks for optimal protein intake (35:11) The critical role of fiber, optimal intake, and gut health (41:10) When to eat dinner (56:53) Updated research on fasting and the proper way to fast (01:03:38) Why even temporarily tracking calories can be helpful (01:14:32) Final thoughts (01:20:59) Also mentioned in this episode: Doctor’s Kitchen App  Dr. Rhonda Patrick's Masterclass on Microplastics  Brami-Lupini Beans  Dr. Rupy’s video on Olive Oil  For more on Dr. Rupy, follow him on Instagram, X/Twitter, Facebook, YouTube, TikTok, or his website. This episode is brought to you by Levels, Fatty15, and Momentous. Right now, Levels is offering my listeners an additional 2 FREE months of the Levels annual Membership when you use my link, levels.link/DHRU. Make moves on your metabolic health with Levels today.  Fatty15 is offering an additional 15% off its 90-day subscription Starter Kit. Go to fatty15.com/dhru and use code DHRU to replenish your C15 levels for long-term health. Optimize your energy and mental clarity with the purest form of creatine made by and used by the best. Go to livemomentous.com and enter promo code DHRU to get 20% off any order. Learn more about your ad choices. Visit megaphone.fm/adchoices