The Role of Mitochondria, Gut Health, Exercise, and Inflammation in Autism, and What Parents Can Do To Support Autistic Children with Dr. Suzanne Goh

This episode is brought to you by Vuori and Ollie. One in 36 children is diagnosed with autism, and families are often overwhelmed with information but receive little guidance. Today’s guest, Dr. Suzanne Goh, shares her expertise, groundbreaking research, and how it’s transforming the lives of her patients diagnosed with autism. Today on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with Dr. Suzanne Goh, as we dive deep into the role of dietary changes for families navigating an autism diagnosis. She shares the top lifestyle factors that support overall and brain health post-diagnosis, along with the most common myths. Dr. Goh also discusses the latest research on autism, as well as the clinical protocol she uses to support families in her practice. Dr. Suzanne Goh, MD, BCBA, is cofounder and chief medical officer of Cortica, the largest provider of comprehensive health services for autism in the United States. She is the former Co-Director of Columbia University’s Center for Autism and the Developing Brain, where she researched the biological causes of autism and used brain imaging to identify patterns of neural circuitry and brain chemistry. Dr. Goh is currently a faculty member of the Medical Academy of Pediatric Special Needs and is a frequent speaker for parent advocacy organizations.  In this episode, Dhru and Dr. Goh dive into: Resistance to the role of diet in children with autism (2:34) How casein and gluten can trigger inflammation in the body (5:00) Why diet and exercise have an even greater impact on children with neurodevelopmental conditions (8:00) The role of nutritional supplements in helping children thrive (10:06) How lifestyle factors can influence the expression of the diagnosis (16:42) Patient stories from Dr. Goh’s practice (18:55) Cutting-edge device therapies used by Dr. Goh (25:02) Common co-occurring conditions with autism (27:17) The role medications can play as part of a broader treatment plan (32:50) Final thoughts (35:02) Also mentioned: Full episode with Dr. Suzanne Goh This episode is brought to you by Vuori and Ollie.  Right now, Vuori is offering my listeners 20% off their FIRST purchase. Get yourself some of the most comfortable and versatile clothing on the planet at vuori.com/DHRU and discover the versatility of Vuori Clothing.  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. 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 Birch Living, Our Place, Cozy Earth, and Levels. If you’ve ever felt overwhelmed by conflicting health advice or trends on social media, this episode is for you. We’re cutting through the noise to help you understand which habits actually support long-term health and which might be doing more harm than good. Whether you're focused on weight loss, energy, or aging well, this conversation offers clarity and actionable guidance for real life. Today on The Dhru Purohit Show, Dhru sits down with Dr. Rupy Aujla to explore the best and worst habits for losing weight, staying full, and aging well. Using a tier-ranking system, they break down key lifestyle habits and explore which ones truly move the needle. Dr. Rupy also shares his top four habit-stacking strategies, which include simple, automatic actions that support a healthy lifestyle without requiring extra effort. Additionally, they delve into the nuances of calorie tracking, diet soda, and fasting, separating fact from fiction. This episode is packed with practical, real-world strategies designed to help you thrive in today’s fast-paced, modern world. Dr. Rupy Aujla is one of the most influential medical doctors in the UK. He has completed a master’s degree in nutritional medicine, 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:  Weighing yourself: It’s not just about the number on the scale (00:18) Why skipping breakfast can be so detrimental to your health (3:33) The history of fasting and how to age in the right direction (8:53) What snacking after meals can signify (13:03) The myth about avoiding fats and overconsumption (23:49) Microplastics, their impact on cardiovascular health (40:11) Why OMAD (One Meal a Day) isn’t sustainable for long-term weight loss (48:12) Understanding your true caloric needs (53:28) Dr. Rupy’s four strategies for sustained, effortless weight loss (1:02:05) The diet soda debate (1:04:17) Signs of low fiber intake and practical ways to get more fiber (1:11:31) Adequate protein at breakfast and eating an earlier dinner (1:32:39) How simple habit stacking can lead to major health shifts (1:35:49) Where to follow Dr. Rupy’s work (1:39:31) Also mentioned in this episode: The Doctor's Kitchen: Healthy High Protein: Supercharge your energy, feel stronger and live longer The Doctor's Kitchen App: Apple Store, Google Play TruDiagnostic testing  For more on Dr. Aujla, follow him on Facebook, X/Twitter, Instagram, YouTube, Apple Podcasts, Spotify, or visit his Website. This episode is brought to you by Birch Living, Our Place, Cozy Earth, and Levels. Get 25% off your Birch Living mattress during their Summer Sale—just head to birchliving.com/dhru today!  Reduce your toxic load by upgrading your cookware! Go to fromourplace.com today and use promo code DHRU at checkout to receive 10% off any order. Right now, Cozy Earth is having its Cozy Days summer sale, get 45% off your Cozy Earth sheets and sleepwear. Just head over to cozyearth.com/dhru and use code DHRUP.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. 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 Aqua Tru. If you’ve ever gone to your doctor for pain or discomfort, did they ask you about the pain or trauma you’ve experienced in your life? Western medicine often separates the mind from the body, but in reality, the two are deeply connected. From a young age, many of us face hardships we don’t fully recognize, shaping the lens through which we see the world. Adversity is a part of the collective human experience, but when left unresolved, it can lead to unhealthy lifestyle choices that directly impact our physical well-being. Today, on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with  Dr. Gabor Maté about the link between trauma, addiction, and chronic illness. They also discuss how profit-driven culture targets our insecurities and the crisis of separation, disconnection, and loneliness we currently face as a society. Most importantly, they discuss the first steps we can take toward health and healing. Dr. Gabor Maté is a renowned speaker and bestselling author known for his work on addiction, trauma, stress, and childhood development. He’s the author of several acclaimed books, including In the Realm of Hungry Ghosts, When the Body Says No, and The Myth of Normal. For his groundbreaking contributions, he’s received the Order of Canada, the country’s highest civilian honor. He also co-developed Compassionate Inquiry, a therapeutic approach now used by professionals worldwide. In this episode, Dhru and Dr. Maté dive into: The role of genes in human health and behavior (1:34) Gabor’s childhood trauma and its lasting impact (6:10) Understanding trauma and how it shapes the way we live, love, and interpret the world (12:45) What society gains and loses from living in a toxic culture (23:35) Final thoughts (30:25) Also mentioned: Full episode with Dr. Gabor Maté This episode is brought to you by Pique Life and Aqua Tru. Right now, Pique Life is offering 20% off the Pu’er fermented black and green teas. Plus, you’ll get a free beaker and frother when you go to piquelife.com/dhru. 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 $100 off when you try AquaTru for yourself. 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 and Cozy Earth. As women enter their late 30s and beyond, many start experiencing symptoms like insomnia, brain fog, weight gain, and irritability—yet far too often, these changes are brushed off or misdiagnosed. But it doesn’t have to be this way. Today, on The Dhru Purohit Show, we’re bringing back one of our most impactful conversations with Dr. Sara Gottfried—physician, hormone expert, and bestselling author—for a powerful look at what’s really happening in women’s bodies during perimenopause and menopause. Dr. Gottfried breaks down the science behind common symptoms, the key hormone shifts driving them, and the tests every woman should know about. She also shares actionable strategies to help women rebalance their hormones, reclaim their energy, and feel like themselves again—all while laying the foundation for long-term health and vitality. Dr. Sara Gottfried is a Harvard- and MIT-trained physician and bestselling author specializing in precision, integrative, and Functional Medicine. She’s a Clinical Assistant Professor at Thomas Jefferson University and Director of Precision Medicine at the Marcus Institute. Her latest book is The Autoimmune Cure, focused on healing trauma and other triggers behind autoimmune disease. In this episode, Dhru and Dr. Gottfried dive into: The metabolic crisis that women in their 40s go through and the hope that Dr. Gottfried offers on a different way to be and live (00:11) How conventional medicine often dismisses the symptoms that women feel and makes them feel it's a normal part of aging (5:35) The top misconceptions or misunderstandings about the interplay between hormones, including how long before menopause symptoms can start (10:44) Women with high cortisol levels in their 40s had decreased brain volume and memory (16:25) Common symptoms of perimenopause and menopause as they relate to aging: mood swings, depression, insomnia, and loss of libido (17:54) The environmental and lifestyle factors that impact women’s hormones, including stress, ultra-processed foods, and exposure to endocrine disruptors (26:30) The top 3 hormones to balance and correct: cortisol, estrogen, and thyroid (37:50) The importance of testosterone as the most abundant hormone in women’s bodies (41:00) How Dr. Gottfried started her hormonal journey by testing her cortisol and how prioritizing meditation and yoga reduced her stress response (48:17) Dealing with insomnia during perimenopause, when it’s especially critical to prioritize sleep and how progesterone can help (58:50) Testing thyroid levels at least once a year and the connection between thyroid and autoimmune disease (1:12:00) Bringing hormones into harmony by increasing protein, reducing ultra-processed foods, increasing fiber, and eating quality fat (1:17:55) The key to feeling better in menopause is measuring and addressing your glucose levels (1:29:02) What drives belly fat, and the relationship between belly fat and cortisol (1:43:30) Micronutrients, including vitamin D and copper, and how they impact thyroid levels (1:46:36) The role of post-traumatic stress and the use of psychedelics (1:50:06)Helping women over 40 and the importance of healing states of consciousness (2:03:21) Dr. Gottfried’s message of how it doesn’t have to be this way (2:08:44) Also mentioned: Full episode with Dr. Sara Gottfried For more on Dr. Sara Gottfried, follow her on Instagram, Facebook, Twitter, YouTube, and through her Website. This episode is brought to you by Bioptimizers and Cozy Earth. Go to bioptimizers.com/dhru now and enter promo code DHRU10 to get 10% off any order of Sleep Breakthrough and find out this month’s gift with purchase. Right now, get 40% off your Cozy Earth sheets and sleepwear.. Just head over to cozyearth.com/dhru and use code DHRUP. 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 and Maui Nui. Each year, nearly 700,000 lives are lost to cardiovascular disease—and half of those individuals had no warning signs before their event. One major contributing factor? Low levels of nitric oxide, a vital molecule that supports healthy blood flow and keeps blood vessels flexible. The good news is that lifestyle changes—like diet, exercise, and proper supplementation—can naturally boost nitric oxide levels, helping to reduce your risk and support long-term heart health. Today on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with Dr. Nathan Bryan, all about why nitric oxide is the most underrated molecule for both short- and long-term health. Dhru and Dr. Bryan explore the connection between low nitric oxide levels and major conditions like heart disease, high blood pressure, Alzheimer’s, sexual dysfunction, and metabolic decline. They also dive into the biggest blockers of nitric oxide production, the top foods and lifestyle choices to naturally boost it, signs of deficiency, and so much more. Dr. Nathan Bryan is a leading expert in molecular medicine and nitric oxide research, with over 20 years of groundbreaking work and dozens of global patents. He’s the founder of Nitric Oxide Innovations, a company developing nitric oxide-based therapies to improve health worldwide. In this episode, Dhru and Dr. Bryan dive into: What happens in the body when we don’t produce enough nitric oxide (1:17) The link between nitric oxide and heart health (3:30) How nitric oxide is produced in the body (11:22) Habits that boost nitric oxide production (15:07) How mouthwash inhibits nitric oxide production (17:05) Nasal breathing and nitric oxide production (29:18) The impact of proton pump inhibitors on creating nitric oxide (32:23) Foods to avoid and transitioning to an anti-inflammatory diet (40:16) High blood pressure and its link to nitric oxide (42:17) Final thoughts (44:58) Also mentioned: Full episode with Dr. Nathan Bryan This episode is brought to you by Cozy Earth and Maui Nui. Right now, get 40% off your Cozy Earth sheets and sleepwear. Just head over to cozyearth.com/dhru and use code DHRUP. Right now, Maui Nui Venison is offering my listeners a limited collection of my favorite cuts and products. Just go to mauinuivenison.com/dhru to secure your access now —but hurry, supply is limited! 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, Momentous, One Skin, and Branch Basics. It’s difficult to have a balanced conversation about vaccines. Both sides often jump to conclusions, leaving little room for nuanced, open dialogue. Just a few years ago, even sharing a podcast discussing vaccines could result in it being flagged. In this episode, Dr. Joel Gator Warsh joins us for a thoughtful conversation—one that doesn’t push any agenda, but simply aims to share information. Today on The Dhru Purohit Show, Dhru sits down with Dr. Joel “Gator” Warsh for a deep dive into the topic of vaccines. Dr. Gator discusses what the gold standard for vaccine testing should look like and what it truly means to provide informed consent. He addresses common concerns about additives in vaccines and emphasizes that his role is to educate—not to influence or bias—parents in making the best decisions for their children. He also explains why current research is lacking when it comes to understanding the potential long-term health impacts of vaccines, and shares his hopes for more robust studies and open, nuanced conversations moving forward. Dr. Joel Gator Warsh is a Board-Certified Pediatrician based in Los Angeles, California, specializing in parenting, wellness, and integrative medicine.  In 2018, he founded his current practice, Integrative Pediatrics and Medicine, in Studio City.  In this episode, Dhru and Dr. Gator dive into: What does “vaccine placebo” mean, and the differing definitions (00:17) Dr. Gator’s belief in providing information for truly informed consent (3:10) Questions about the ingredients and additives in vaccines (6:30) Why Dr. Gator started asking questions about vaccines (10:05) Why vaccine research typically doesn't use traditional placebo-controlled trials (19:47) The rise in public awareness and the future of vaccine studies (24:53) COVID as a major awakening regarding vaccines and peer reviews of vaccine trials (32:44) The history of polio and the increase in vaccines for various conditions (45:33) How vaccines have turned into a political issue (50:30) Stories from Dr. Gator’s patients, his recommendations, and an alternative schedule for newborns (59:21) Vaccines and concerns about autoimmune diseases and cumulative effects (1:13:20) The need for further research on vaccines and the possible correlation with autism (1:18:39) The measles vaccine: when to get it and debunked studies regarding its correlation to autism (1:34:49) Dr. Gator’s new book and what he hopes it contributes to the vaccine discussion (1:47:09) Does the flu vaccine make a difference (1:50:49) Final thoughts (1:54:47) Also mentioned in this episode: Dr. Gator's new book - Between a Shot and a Hard Place A Deep Dive on the Fraud, Deception, and Misdirection of Big Pharma with Dr. John Abramson For more on Dr. Gator, follow him on Instagram, X/Twitter, Facebook, Pinterest, LinkedIn, or visit his Website. This episode is brought to you by Bon Charge, Momentous, One Skin, and Branch Basics. Right now, Bon Charge is offering my community 15% off; just go to boncharge.com/DHRU and use coupon code DHRU to save 15%. Momentous is having its anniversary sale from now through June 27th. Support your energy, bones, and resilience with The Women’s Three: Iron, Calcium, and Vitamin D3—formulated by experts, made for women. Head to livemomentous.com and use code FORLIFE for 40% off your first subscription. 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. Right now, Branch Basics is offering 15% off the Premium Starter Kit; just go to branchbasics.com and use coupon code DHRU. Make 2025 your cleanest, healthiest year yet with Branch Basics!   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 Momentous, Ollie, and Manukora Honey. Vegetable oils are a hot topic in the wellness world. Some consider them a heart-healthy alternative to saturated fats, while others argue they may be far more harmful to our overall health than once believed. But where did they come from, and how did they become so widely used?  Today on The Dhru Purohit Show, Dhru sits down with Jeff Nobbs to discuss the history of seed oils and how they’ve become ubiquitous in restaurants and ultra-processed foods. He also describes the research limitations and selective reporting that have heavily influenced their recommendation and use. Jeff Nobbs is the cofounder and CEO of Zero Acre Farms, a company replacing harmful vegetable oils with healthier, more sustainable options made through fermentation. With over 15 years of experience in health and nutrition, Jeff has launched several start-ups focused on better ingredients and food access, including the restaurant chain Kitava and the nonprofit HelpKitchen. He’s also served as COO of Perfect Keto and GM at Ebates (now Rakuten). In this episode, Dhru and Jeff dive into: The history of seed oils and how they became so pervasive (04:01) Why trans fats were banned from commercial production (17:26) Observational research and the case for seed oils (21:40) Randomized controlled trials and the case against seed oils (28:21) Biomarkers in people who consume seed oils and observational data on trans fats (33:04) The Minnesota Coronary Experiment (40:32) McDonald’s transition to seed oils (43:15) Final thoughts (44:36) Also mentioned: Full episode with Jeff Nobbs This episode is brought to you by Momentous, Ollie, and Manukora Honey. Support your energy, bones, and resilience with The Women’s Three: Iron, Calcium, and Vitamin D3—formulated by experts, made for women. Head to livemomentous.com and use code DHRU for 35% off your first subscription. 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. 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! 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, Branch Basics, and Fatty15. Aging well isn’t just about looking young on the outside—it’s about building habits that keep our bones strong and our body composition healthy. Today’s guest ranks the top habits that support these goals and help enhance our healthspan. Today on The Dhru Purohit Show, Dhru sits down with Dr. Mary Pardee to rank the best and worst habits for aging well, avoiding frailty, and maintaining a healthy body composition. Dr. Pardee breaks down the staggering statistics on osteoporosis and highlights the importance of a DEXA scan, plus when you should consider getting one. She also shares her insights on longevity-specific testing, including a full lipid panel and coronary CT scan. Finally, Dr. Pardee ranks key lifestyle habits, such as achieving 10,000 steps a day, walking after meals, strength training, and following specific diets. Wondering where GLP-1 medications and hormone replacement therapy fall on the list? Dr. Pardee shares her nuanced take on those, too. Dr. Mary Pardee is a Naturopathic Medical Doctor specializing in preventative medicine and longevity in Los Angeles, California. She has an undergraduate degree in human nutrition and has worked in exercise physiology and performance research for the US government. She holds a doctorate in naturopathic medicine from Bastyr University. Dr. Mary is the founder of modrn med, a medical practice that provides medical and health services to patients via in-person consults as well as telemedicine. Her primary focus is on closing the healthspan-lifespan gap, extending lifespan, and enhancing healthspan.   In this episode, Dhru and Dr. Pardee dive into: The statistics on osteoporosis and other bone fractures (00:30) What the DEXA bone density scan is and why it matters (3:07) The importance of grip strength (5:02) VO₂ max: what it is, exercises to improve it, and how to get tested (9:10) Longevity-specific testing (24:05) A full lipid panel and everything you need to know about ApoB (28:41) The importance of getting a coronary CT angiogram (40:56) Why getting 10,000 steps a day matters (42:01) Strength training and why tracking your workout progress is essential (57:24) Diet: tracking macros and auditing your calorie intake (1:06:10) GLP-1s: what they are and their impact (1:10:44) Ranking the Mediterranean diet and why calories matter (1:13:31) Sauna, cold plunge, meditation, and mindfulness (1:21:15) Hormone replacement therapy nuances (1:31:36) Top screenings for aging well (1:35:05) Supplements: what’s worth it and what’s not (1:44:08) Where to find Dr. Pardee’s work (1:54:36) Also mentioned in this episode: Plaque Begets Plaque, Not ApoB, JACC Journals  Try This Newsletter Ginny McGonigal  Chris Kresser Article about Misguided Mercury Concerns  For more on Dr. Pardee, follow her on Facebook, Instagram - Modern Med, Instagram, TikTok, Apple Podcasts, LinkedIn, and her Website. This episode is brought to you by Cozy Earth, Branch Basics, and Fatty15. Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com/dhru and use code DHRUP. Right now, Branch Basics is offering 15% off the Premium Starter Kit; just go to branchbasics.com and use coupon code DHRU. Make 2025 your cleanest, healthiest year yet with Branch Basics! 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. 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 Manukora Honey, Square, and Levels. 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, we’re sharing one of our most talked-about moments with Dr. Courtney Conley, an expert in foot and gait health, on why your feet matter more than you think. She explains why you should be able to move your feet as freely as your hands, how to assess your foot health at home, and the key signs it’s time to improve your foot and toe strength. Dr. Conley also shares simple exercises anyone can start doing today, along with her top recommendations for everyday footwear.  Dr. Courtney Conley is a leading foot and gait specialist and the founder of Gait Happens, where she helps people restore healthy movement from the ground up. She also leads patient care at Total Health Solutions and Total Health Performance in Colorado, focusing on gait mechanics and foot function. As a founding member of the Healthy Foot Alliance, Dr. Conley advocates for natural footwear and strengthening the feet to reduce unnecessary surgeries and support lifelong mobility. In this episode, Dhru and Dr. Conley dive into: Building toe strength for beginners, intermediate, and advanced levels (2:01) What you can do at home to improve foot strength and overall foot health (7:00) The shoes Dr. Conley recommends—and her non-negotiables (17:00) The ideal number of daily steps for optimal health (30:19) Top hacks and habits for people with a sedentary lifestyle (32:10) Final thoughts and key takeaways (35:49) Also mentioned: Full episode with Dr. Courtney Conley This episode is brought to you by Manukora Honey, Square, and Levels. 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! Get everything you need to run and grow your business, without any long-term commitments with Square. Right now, you can get up to $200 off Square hardware at square.com/go/DHRU 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. 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 Momentous, Birch Living, and Maui Nui. Poor posture doesn’t just lead to stress and pain—it can also make you look older. So, how do we counteract this in today’s modern, desk-bound world? Today’s guest shares simple, effective habits you can build into your daily routine to help you stay vibrant, mobile, and pain-free—even if you spend most of your day sitting.   Today on The Dhru Purohit Show, Dhru sits down with Dr. Grant Elliott to discuss posture, back and neck pain, and the common misconceptions surrounding them. Dr. Elliott explains the importance of movement variability and staying active throughout the day, without falling into a fear-based mindset. He highlights what traditional practitioners often overlook when they rely solely on imaging, emphasizing the value of understanding a patient’s story and lifestyle to uncover the root causes of pain. Looking for simple exercises you can do at your desk? Dr. Elliott shares those, too. This episode is a must-listen for anyone looking to prevent or address back and neck pain. Dr. Grant Elliott is the owner and founder of Rehab Fix, an online program designed to help people around the world overcome low back issues. He holds a Doctorate in Chiropractic and a Master’s in Sports Science and Rehabilitation from Logan University. Dr. Elliott is passionate about teaching people how to relieve pain through better movement and self-reliance—rather than dependency. Through his Online Low Back Program, he empowers individuals to take control of their recovery, believing that healing is most rewarding when people can do it themselves. In this episode, Dhru and Dr. Elliott dive into: Exercises to reverse poor posture—and how often to do them (00:11) The impact of holding one posture for too long vs. staying mobile for optimal alignment (6:15) How a hunched-over posture can age us faster than we realize (8:20) Core principles and common myths about joint movement (13:45) The ideal movement routine for long-term health (16:05) Neck pain: causes and exercises that actually help (17:40) How to address and relieve lower back pain (27:20) Why standard imaging alone falls short—and the benefits of movement-based testing (30:36) Red flags to watch for when choosing a provider (41:30) Neck cracking, the truth about stretching, and picking the right pillow (45:32) How diet and mobility are more connected than you think (52:36) Why physical inactivity is the new smoking (1:01:36) Stretches and postural tips to improve hip and lower back mobility (1:05:43) Dr. Elliott’s personal journey and what led him to this work (1:11:33) What causes sciatica and how to handle muscle tension effectively (1:17:48) The link between tight hips, lower back tension, and stubborn hamstrings (1:23:44) Dr. Elliott’s best advice for managing and preventing back pain (1:31:51) Final takeaways and closing thoughts (1:37:13) Also mentioned in this episode: Vivobarefoot shoes For more on Dr. Elliott, follow him on Instagram, Facebook, YouTube, LinkedIn, and his Website. This episode is brought to you by Momentous, Birch Living, and Maui Nui.   Optimize your energy and mental clarity with the Momentous Three: Protein, Omega-3s, and Creatine made by and used by the best. Head to livemomentous.com and use code DHRU for 35% off your first subscription. Get 20% off your Birch Living mattress during their Summer Sale—just head to birchliving.com/dhru today!  Right now, Maui Nui Venison is offering my listeners a limited collection of my favorite cuts and products. Just go to mauinuivenison.com/dhru to secure your access now —but hurry, supply is limited! Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices