The Hidden Common Link Between Heart Disease, Diabetes, Cancer and Alzheimer’s with Michael Joseph Gross

This episode is brought to you by LMNT, Cozy Earth, Fatty15, and Maui Nui. We all know muscle is important, but today’s guest takes it a step further, showing why it can truly be a life-changing, even life-saving, part of our health. He shares what his deep-dive research uncovered about the history of muscle and strength training, how our relationship with it has evolved, and what those shifts can teach us about building a stronger, more resilient population today. Today on The Dhru Purohit Show, Dhru sits down with Michael Gross to explore the profound impact of muscle and strength training on health, longevity, and identity. They discuss the importance of muscle mass in preventing chronic diseases, the role of strength in shaping personal identity, and share inspiring stories of transformation. Michael emphasizes that it's never too late to start strength training and highlights the need for a shift in the medical community to recognize exercise as a vital component of health care. Michael Joseph Gross began his career as a political speechwriter before moving into journalism, writing for major newspapers and magazines. As a longtime contributing editor at Vanity Fair, he covered culture, politics, religion, crime, business, technology, and national security, and appeared on programs such as CBS Mornings, Morning Joe, and NPR. He is the author of Starstruck: When A Fan Gets Close to Fame and Stronger: The Untold Story of Muscle in Our Lives, which explores the central role of muscle in human health and history. In this episode, Dhru and Michael dive into:  How muscle impacts cancer and diabetes risk (5:46) Muscle mass as the body’s glucose-disposal engine (9:49) The link between muscle strength and cognitive health (14:36) Why the medical system overlooks muscle  and why it matters (19:42) Jan Todd’s story and what it teaches us about self-efficacy (30:04) Why it’s never too late to start strength training (47:34) Ancient Greek wisdom on strength and vitality (52:41) How strength and community shape each other (57:26) The future: prescribing strength training as medicine (1:01:54) Strength training as a deeper life practice (1:11:10) Breakthrough research on strength training for seniors (1:15:06) Michael’s personal stories on strength and quality of life (1:23:45) Final thoughts and key takeaways (1:28:15) Also mentioned in this episode: STRONGER: The Untold Story of Muscle in Our Lives Oldest Female Ninja Warrior: A Longevity Protocol To Stop Decline, Stay Young & Build Muscle! 7 Ways I'm Helping My Parents Stay Healthy As They Get Older For more on Michael, follow him on Instagram or visit his Website. This episode is brought to you by LMNT, Cozy Earth, Fatty15, and Maui Nui. Right now, LMNT is offering my listeners a free sample pack with any purchase. Head over to drinkLMNT.com/dhru today. Right now, get 20% off your Cozy Earth sheets and sleepwear. Just head over to cozyearth.com/dhru and use code DHRUP. 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. Right now, Maui Nui is giving my listeners early access to their Holiday Gift Sets—and when you buy four, you get a fifth free. Just go to mauinuivenison.com/DHRU to claim yours. Quantities are limited, so don’t wait! Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Pique Life and Hollow Socks. An estimated 70% of U.S. homes contain at least one mold species. And, while mold has always been part of our environment, something has shifted. Mold toxicity is showing up more often, more intensely, and in ways past generations simply didn’t experience.  Today on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with Dr. Pejman Katiraei. Dr. Katiraei shares why today’s “toxic soup” environment makes mold far more disruptive than it used to be, and why kids are uniquely vulnerable. We explore how to recognize mold-related issues, how to think about mold in the larger context of chronic illness, and what steps parents can take if their child or they themselves have unexplained symptoms that don’t improve despite healthy habits. Whether you’re struggling with mysterious health issues or simply want a clearer understanding of what may be happening inside your home and your body, this conversation is an essential starting point. Dr. Pejman Katiraei is a board-certified pediatrician with advanced training in integrative and holistic medicine. After completing his undergraduate studies at UCLA and earning his osteopathic degree from Western University, he trained in pediatrics at Loma Linda University, where he later served as Chief Resident and faculty while founding the Wholistic Medicine Clinic. One of the few physicians skilled in osteopathy, functional medicine, endocrinology, and medical herbalism, Dr. Katiraei now practices in Santa Monica.  In this episode, Dhru and Dr. Katiraei dive into: Why a threat we’ve lived with forever is suddenly wreaking havoc (3:01) Environmental toxins and how they’re reshaping our biology (8:50) The unexpected symptoms in parents that often point to hidden mold exposure (17:22) The deeper story: where mold really fits in the modern health puzzle (21:41) Final revelations and insights that bring the whole picture together (28:03) Also mentioned: Full episode with Dr. Pejman Katiraei Try This: How Indoor Air Quality Impacts Your Brain And What to Do About It This episode is brought to you by Pique Life and Hollow Socks. Right now, Pique Life is offering 20% off their Sun Goddess Matcha. Plus, you’ll get a free beaker and frother when you go to piquelife.com/dhru. For a limited time, Hollow Socks is offering my community a Buy 2, Get 2 Free Sale. Head to HollowSocks.com for up to 50% off your order. Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by BiOptimizers, BUBS Naturals, One Skin, and Birch Living.  We all know technology shapes our lives, but few of us understand the full impact it has on our minds and our happiness. Today’s episode takes a closer look at why our digital habits matter more than ever. Today on The Dhru Purohit Show, Dhru sits down with science journalist and author Catherine Price to unpack the high stakes of not changing our relationship with technology, especially social media. Catherine breaks down the latest research on how tech hijacks our brains and affects long-term brain health. She also shares what sparked her passion for helping people break free from digital addiction, along with practical tips for understanding our doom-scrolling habits and bringing more joy and real connection back into our lives. Catherine Price is an award-winning science journalist, bestselling author, and leading voice on how to build healthy relationships with technology. Her books include How to Break Up With Your Phone, The Power of Fun, and The Amazing Generation (co-authored with Jonathan Haidt). Her TED talk on fun has been viewed over 5 million times, and she writes the popular Substack newsletter How to Feel Alive. A dynamic speaker and workshop leader, Catherine has presented to audiences at TED, SXSW, Aspen Ideas, Google, Yale, and many others. Across all her work, she helps people of all ages scroll less, live more, and have more fun. In this episode, Dhru and Catherine dive into:  The hidden dangers of our modern world and what’s really at stake (1:20) How your phone quietly hijacks your brain without you noticing (4:20) The latest research revealing the true impact of social media (10:40) The turning point that pushed Catherine into this work (16:50) Why constant news alerts put your brain into “defend mode” (21:21) Simple shifts to bring real connection and joy back into your life (28:45) Why our brains are longing for a version of fun we’ve lost (38:36) What heavy smartphone use is doing to your memory (41:36) The power of a digital sabbath and how to try one (50:06) How to intentionally connect with people without relying on screens (57:04) Are we quietly abusing technology without realizing it? (1:02:11) Why social media may be uniquely harmful for women and girls (1:07:06) Practical steps anyone can take to create real change (1:14:11) Also mentioned in this episode: Amazing Generation book  For more on Catherine, follow her on Instagram, X/Twitter, Facebook, TikTok, YouTube, LinkedIn, Substack, BlueSky, or visit her Websites: https://catherineprice.com/ and https://www.anxiousgeneration.com/book/amazinggeneration This episode is brought to you by BiOptimizers, BUBS Naturals, One Skin, and Birch Living. Go to bioptimizers.com/dhru now and enter promo code DHRU to get 15% off any order of MassZymes today.  Support your skin and your health with BUBS Naturals Collagen Peptides. Head to BUBSNaturals.com and use code DHRU for 20% off your order. Right now, One Skin is offering my community 15% off; just go to oneskin.co and use the coupon code DHRU to save 15% and give your skin the scientifically proven, gentle care it deserves. Birch has extended their Cyber Monday sale exclusively for my community. Just head to birchliving.com/dhru to get 20% off today.  Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Cowboy Colostrum, BUBS Naturals, and Hollow Socks. If you’ve ever felt buried by all the health advice out there, the hacks, the supplements, the trackers, the endless protocols, you’re not alone. With so much noise, it’s easy to believe the next big breakthrough is some new gadget or complicated routine. But the real transformation comes consistently from nailing the fundamentals.  Today on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with exercise and nutrition expert Stan Efferding. Stan breaks down why returning to the basics of nutrition, training, sleep, and mindset will consistently outperform chasing the latest novelty. He also shares the key exercises to prioritize and the tried-and-true principles he’s refined over decades of working with athletes and everyday clients alike. Stan Efferding is an IFBB Professional bodybuilder, World Record-holding powerlifter, and one of only ten men in the world to total over 2,300 pounds raw in competition, earning him the title of the World’s Strongest Bodybuilder. With a degree in Exercise Science from the University of Oregon, Stan has over 25 years of experience training high school, collegiate, and professional athletes. He conducts seminars nationwide, sharing expertise in sports, nutrition, and training techniques, and has been featured in publications like Muscular Development, Flex Magazine, and Power Magazine. In this episode, Dhru and Stan dive into: The importance of food quality and testing (2:48) Exercises to prioritize and how to begin (10:09) Stan’s core principles for optimal health (17:56)  Why most people stay in “reaction mode” and how to shift out (25:48) Stan’s biggest takeaways you can use today (31:05) Also mentioned: Full episode with Stan Efferding Try This: Mihir's Weight Loss Journey This episode is brought to you by Cowboy Colostrum, BUBS Naturals, and Hollow Socks. Right now, Cowboy Colostrum is offering my listeners 25%. Just go to CowboyColostrum.com/DHRU and use code DHRU to save 25% today.  Support your skin and your health with BUBS Naturals Collagen Peptides. Head to BUBSNaturals.com and use code DHRU for 20% off your order. For a limited time, Hollow Socks is offering my community a Buy 2, Get 2 Free Sale. Head to HollowSocks.com for up to 50% off your order. Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Bon Charge, Maui Nui, and Momentous. Light isn’t just something we see; it’s a nutrient our bodies depend on. New research shows that sunlight and infrared light boost mitochondrial function, support brain health, and may even influence obesity and seasonal illness. Today’s guest breaks down why modern life leaves so many of us light-deficient and shares simple steps to bring this essential pillar of health back into their daily routine. Today on The Dhru Purohit Show, Dhru sits down with quadruple board-certified physician Dr. Roger Seheult to explore the often-overlooked role of light, especially infrared light, as a vital nutrient for our health. Dr. Seheult breaks down how modern lifestyles have led to a widespread deficiency in natural sunlight, contributing to issues like cognitive decline, obesity, and chronic disease. He shares insights from his clinical experience, the latest research on light therapy, and practical steps anyone can take to increase healthy light exposure. Dr. Seheult also outlines the eight laws of health, highlighting how nutrition, exercise, sunlight, and rest work together to support long-term well-being. Dr. Roger Seheult is a quadruple board-certified physician in internal medicine, pulmonary diseases, critical care, and sleep medicine. He serves as an Associate Clinical Professor at UC Riverside and an Assistant Clinical Professor at Loma Linda University. He practices at Optum California as a critical care, pulmonary, and sleep specialist, directs a sleep lab, and serves as Medical Director for the Crafton Hills College Respiratory Care Program. He is also the co-founder of MedCram, whose CME-accredited medical education videos are used by hospitals, medical schools, and millions of clinicians worldwide. In this episode, Dhru and Dr. Seheult dive into:  The overlooked “nutrient” your body is starving for (00:32)  How infrared light supercharges your mitochondria (4:40) The hidden link between light and cognitive decline (8:47) COVID-19 treatment with light therapy (15:23) Healing power of sunlight (21:41) Why low sunlight may drive weight gain and obesity (28:40) The surprising reason flu season even exists (41:16) Eight Laws of Health (59:56) Morning light hacks when you can’t get outside (01:04:37) Benefits of leaving windows open (1:07:50) Beating the afternoon slump (1:11:05) Red light devices and their limitations (1:16:13) Light Deficiency: The Modern Scurvy (1:24:15) Final takeaways to reboot your relationship with light (1:26:34) Also mentioned in this episode: Higher ultraviolet light exposure is associated with lower mortality Brighter nights and darker days predict higher mortality risk For more on Dr. Seheult, follow him on Facebook, X/Twitter, LinkedIn, or visit his Website. This episode is brought to you by Bon Charge, Maui Nui, and Momentous. Right now, Bon Charge is having their holiday sale and offering my community 25% off. Just go to boncharge.com/DHRU and use code DHRU to save 25% today.  Right now, Maui Nui Venison is offering my listeners a limited collection of my favorite cuts and products and a FREE 12-pack of venison jerky sticks with your first order of $79 or more! Just go to mauinuivenison.com/dhru to secure your access now, but hurry, supply is limited! Optimize your energy and mental clarity with the purest form of creatine, made by and used by the best, now available in convenient and tasty lemon lime chews. Head to livemomentous.com and use code DHRU for 35% off your first subscription. Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Branch Basics and iRestore. We all have goals we want to achieve in life, but too often we abandon them the moment we slip into comparison. Today’s guest shows us how to break out of that trap and start making real progress toward the life we’ve always envisioned. Today on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with Dr. Hal Hershfield. Dr. Hal breaks down the dangers of falling into the comparison trap and how it can lead to self-sabotage and defeat. Together, Dhru and Dr. Hal explore why understanding the real journey of obstacles and challenges is essential for growth. Dr. Hal also shares practical strategies for clarifying your intentions and goals, and how to apply those insights to your health and wellness journey. Hal Hershfield is a professor of marketing, behavioral decision-making, and psychology at UCLA’s Anderson School of Management. His research sits at the intersection of psychology and economics, focusing on how to improve long-term decision-making. He’s published in leading academic journals and has written op-eds for outlets such as The New York Times, Harvard Business Review, and The Wall Street Journal. Hal holds a PhD in psychology from Stanford, has earned multiple teaching awards, and was named one of Poets & Quants’ “40 Most Outstanding B-School Profs Under 40.” His book, Your Future Self: How to Make Tomorrow Better Today, is out now. In this episode, Dhru and Dr. Hal dive into: The hidden dangers of comparison and how it quietly derails your life (1:55) Why celebrating group wins unlocks what you think is impossible (5:30) Tailwinds, headwinds, and the surprising truth about real progress (10:45) How to shift from “good intentions” to unshakeable commitment (15:07) A simple method for getting radically clear on your goals (20:17) The powerful letter-to-your-future-self exercise that exposes your real obstacles (24:06) Final insights that tie everything together (31:13) Also mentioned: Full episode with Hal Hershfield Try This: Write a Letter to Your Future Self This episode is brought to you by Branch Basics and iRestore. Right now, Branch Basics is offering 15% off the Premium Starter Kit; just go to branchbasics.com and use the coupon code DHRU. Transform your space, transform your health, start with Branch Basics today. Hair loss is frustrating. Give yourself the gift of hair confidence. For a limited time, my listeners get an exclusive discount on the iRestore Elite using the link irestore.com with code DHRU.  Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Cozy Earth, Bon Charge, Pique Life, and BUBS Naturals. Longevity doesn’t require high-tech solutions. It thrives on fundamentals: whole foods, quality sleep, movement, and connection. Today’s guest draws from a world of experience and science to show how these ageless habits can become part of your everyday rhythm. Today on The Dhru Purohit Show, we’re bringing back one of our most powerful conversations with Dr. William Li to explore the top health-promoting foods he’s discovered during his travels. Dr. Li breaks down the latest research on the best breakfast choices to nourish, fuel, and heal your body, his approach to longevity, and the four key gut bacteria linked to long, healthy lives. He also highlights the foods that support these beneficial bacteria, boost collagen production, and help reduce toxin exposure. If you’re looking for foods and habits that truly promote longevity, this episode is for you. Dr. William W. Li, MD, is an internationally renowned physician, scientist, and author of the New York Times bestsellers “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself” and “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer.”  His groundbreaking research has led to the development of more than 40 new medical treatments that impact care for more than 70 diseases, including diabetes, blindness, heart disease, and obesity. He is President and Medical Director of the Angiogenesis Foundation, and he is leading global initiatives on food as medicine.  In this episode, Dhru and Dr. Li dive into: Classic American breakfast versus breakfast in the Blue Zones (00:00) Coffee: one of the holy trinity beverages (2:53)  The benefits of oats and bioactives (6:00)  Processed versus ultra-processed foods (15:55)  Never too late to change your operating system (25:17) Dr. Li’s approach to longevity (32:30) Gut microbiome in those who live long lives (51:08)  Top foods that feed the four key bacteria associated with longevity (59:50) Releasing the hope molecule during exercise (1:10:31) The importance of self-reliance in judging what is right for you (1:16:24) Doubling down on the basics and key habits (1:19:22) Dr. Li’s thoughts on reducing toxins and microplastic exposure (1:22:19) Naturally boosting collagen in our diet (1:40:19) Exosomes and fatty acid profile (1:53:27) Final thoughts and key takeaways (2:05:23) For more on Dr. Li, follow him on Instagram, Facebook, X/Twitter, YouTube, and his Website. This episode is brought to you by Cozy Earth, Bon Charge, Pique Life, and BUBS Naturals. Black Friday has come early! You can stack my code DHRU on top of Cozy Earth’s sitewide sale for up to 40% off. Just head over to cozyearth.com/dhru today.  Right now, Bon Charge is having their holiday sale and offering my community 25% off. Just go to boncharge.com/DHRU and use code DHRU to save 25% today.  Ready for your healthiest glow this Holiday season? Get 20% off for life, a complimentary gift, and explore the clean, plant-powered essentials behind your favorite new routine at piquelife.com/DHRU. Support your skin and your health with BUBS Naturals Collagen Peptides. Head to BUBSNaturals.com and use code DHRU for 20% off your order. Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Branch Basics, Momentous, and Cowboy Colostrum. When it comes to self-control, most people think willpower is the key to success. Today’s guest offers powerful insights into brain health and psychology—and shows us that real success comes not from fighting harder, but from building awareness. Today on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with Dr. Alok Kanojia. Dr. K dives deep into self-control, where it originates in the brain, and how it’s connected to internal conflict. He breaks down the concept of urge surfing and explains why true success comes from being aware of our discomfort rather than resisting it. Dr. K also shares his personal journey with addiction, what inspired him to study self-control, how he learned to tolerate discomfort, and what he believes real happiness looks like. Dr. Alok Kanojia, known online as “Dr. K,” is a Harvard-trained psychiatrist specializing in the intersection of technology and mental health. As the co-founder of Healthy Gamer, a mental health platform designed for the digital generation, Dr. Kanojia has inspired millions with his content while overseeing the mental health coaching of thousands of young people. Widely regarded as the leading expert on video game addiction, he is also recognized as one of the most prominent mental health authorities for the younger generation. In this episode, Dhru and Dr. K dive into: The mindset shift that unlocks real self-control (2:09) Urge surfing: the surprising trick that stops mindless snacking (5:00) The split-second gap between impulse and action (10:01) How to build self-control by getting comfortable being uncomfortable (14:59) What drew Dr. K into the science of addiction and self-mastery (18:39) The meditation habit that changed everything for Dr. K (24:28) The big takeaways that can transform your daily choices (30:16) Also mentioned: Full episode with Dr. Alok Kanojia This episode is brought to you by Branch Basics, Momentous, and Cowboy Colostrum. Right now, Branch Basics is offering 15% off the Premium Starter Kit; just go to branchbasics.com and use the coupon code DHRU. Make 2025 your cleanest, healthiest year yet with Branch Basics! Optimize your energy and mental clarity with the purest form of creatine, made by and used by the best, now available in convenient and tasty lemon lime chews. Head to livemomentous.com and use code DHRU for 35% off your first subscription. Right now, Cowboy Colostrum is offering my listeners 25%. Just go to CowboyColostrum.com/DHRU and use code DHRU to save 25% today.  Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by BiOptimizers, LMNT, One Skin, and iRestore. Unseen toxins lurk in everyday household products, increasing the risk of cancer and chronic disease. They can contaminate the air we breathe and the water we use, and they’re more common than most people realize. Understanding where these toxins hide empowers us to make safer choices and protect our health and the health of the people we love Today on The Dhru Purohit Show, Dhru, we’re bringing back one of our most impactful conversations with Dr. Yvonne Burkart, a board-certified toxicologist. Dr. Burkart shares the top sources of hidden toxins in everyday household products, including candles, air fresheners, laundry detergents, and toilet paper. She also discusses the latest research on toxin exposure from household items, common toxic ingredients, and expert tips for minimizing exposure and enhancing detoxification. If you are looking to reduce your toxic exposure, this episode is a must-listen!  Dr. Yvonne Burkart is a 22-year veteran of Toxicology with expertise in reproductive toxicity, particularly endocrine disruption, infertility, and cancer. She has also served as a Senior Toxicologist in the flavor and fragrance chemical industry, where she helped to ensure the safety of flavor ingredients. After going through her own health crisis from exposure to harmful chemicals and witnessing firsthand the power of a low-tox lifestyle, Dr. Yvonne began a mission to help consumers slash their toxic exposure with confidence and ease.   In this episode, Dhru and Dr. Burkart dive into: The number one source of toxins in the home (00:40) Exposure to toxic chemicals over a lifetime (3:30) Endocrine disruption and the impact on our body (9:13) A low-tox life and alternative options (15:49) Nine ways to detox your lungs (24:53)  Supporting your detox pathways (44:52) Dr. Burkart’s journey (48:04) Glutathione depletion, supplementation, and natural sources (49:21) Toxic toilet paper and alternatives (52:16) Menstrual products and the hidden source of toxins (57:22) The worst types of cookware (1:07:49) Microplastic exposure in tea, water, and processed foods (1:17:35) Detoxification with saunas (1:33:48) Hacking your rice to remove arsenic and eating cleaner oats (1:40:16) Dry cleaning, the dangers of greenwashing, and laundry detergents (1:48:11)  Final thoughts and key takeaways (2:04:01) Also mentioned in this episode: Episode with Dr. Ray Dorsey Dr. Yvonne Burkart - 9 ways to detox your lungs Atmotube  Tushy Bidet  PFAS in water article Try this: Do Microplastics Cause Heart Disease? Study mentioned by Dr. Rhonda Patrick on Saunas TrueMed  Dr. Burkart’s Arsenic in Rice video Dr. Burkart’s video about oats For more on Dr. Yvonne Burkart, follow her on Instagram, Twitter, YouTube, TikTok, and via her Website.  This episode is brought to you by BiOptimizers, LMNT, One Skin, and iRestore. Go to bioptimizers.com/dhru now and enter promo code DHRU to get 15% off any order of Magnesium Breakthrough and find out this month’s gift with purchase. And heads up: from November 23rd to December 3rd, they’re offering 25% off. That’s their once-a-year sale you don’t want to miss. Right now, LMNT is offering my listeners a free sample pack with any purchase. Head over to drinkLMNT.com/dhru today. Right now, One Skin is offering my community 15% off their limited edition Holiday Set; just go to oneskin.co and use the coupon code DHRU to save 15% and give your skin the scientifically proven, gentle care it deserves. Hair loss is frustrating. Give yourself the gift of hair confidence. For a limited time, my listeners get an exclusive discount on the iRestore Elite using the link irestore.com with code DHRU.  Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Branch Basics, Masa Chips, and iRestore. Exercise is beneficial for your body, but it may be even more crucial for your brain. Today’s guest breaks down how movement fuels brain cell growth, protects against cognitive decline, and helps counter the effects of our overly sedentary modern lifestyles. Today on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with neurophysiologist Louisa Nicola to explore the latest science on movement, brain health, and cognitive decline. She shares how different types of movement help grow and strengthen neural connections, and why a sedentary lifestyle can be so damaging. Louisa also breaks down how beginners can approach movement safely and sustainably, as well as how aerobic exercise supports both brain and heart health. In this episode, Dhru and Louisa dive into: Why sitting too much skyrockets your Alzheimer’s risk (1:00) How exercise forges stronger, faster synaptic connections (3:00) Rethinking movement for brain health: a beginner’s roadmap (5:00) The sweet spot for daily steps and how it boosts your brain (13:21) The unique neurodegeneration risks women face (15:53) How aerobic exercise strengthens an aging heart (20:55) The wild science of how exercise can reshape your brain’s gray matter (25:25) Also mentioned: Full episode with Louisa Nicola  This episode is brought to you by Branch Basics, Masa Chips, and iRestore. Right now, Branch Basics is offering 15% off the Premium Starter Kit; just go to branchbasics.com and use the coupon code DHRU. Make 2025 your cleanest, healthiest year yet with Branch Basics! Ready to enjoy my favorite chips made with just three clean ingredients? Head to masachips.com/DHRU and use code DHRU for 25% off your first order.  Hair loss is frustrating. Give yourself the gift of hair confidence. For a limited time, my listeners get an exclusive discount on the iRestore Elite using the link irestore.com with code DHRU.  Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices