5 Key Principles (Some Controversial) to Help You Burn Fat, Build Muscle and Fast The Right Way with Dr. Mindy Pelz

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

This episode is brought to you by Birch Living, Bioptimizers, and AquaTru. Fluoride has long been controversial, particularly among traditional dentists, while functional dentists have discouraged its use for many years. The debate has intensified with a recent ruling by a Federal Court in California. Today’s guest joins us to break down the science, the controversy, and the verdict's impact on both dental and neurological health. Today on The Dhru Purohit Show, Dhru sits down with Dr. Mark Burhenne for a deep dive into fluoride and the potential dangers of excessive fluoride exposure. Dr. Burhenne discusses how the decision to use fluoride was made, the shaky science behind its continued use, and the arguments from critics and proponents. Additionally, he explains how fluoride can be effective, the importance of recognizing cumulative exposure, and alternative products to protect dental health.  In this episode, Dhru and Dr. Burhenne dive into:  Why should we care about the potential dangers of fluoride in our drinking water? (00:35) The argument for fluoride and the trade-offs critics are willing to risk (02:20) The implications of the Federal Court ruling (11:34) The cumulative harm caused by fluoride (13:54) What does fluoride do to the developing brain? (17:14) Tribalism and conspiracy theories surrounding fluoride (22:50) The shaky science behind fluoride (26:40) Alternatives to fluoride (41:54) Recap on how to minimize total fluoride exposure (51:13) What parents should be doing (58:36) Final thoughts (01:02:33) Also mentioned in this episode: Ask the Dentist website FYGG  For more on Mark, follow him on Instagram, Twitter/X, LinkedIn, YouTube, or his website. This episode is brought to you by Birch Living, Bioptimizers and AquaTru.  To get 20% off your Birch Living mattress plus two free eco-rest pillows, head over to birchliving.com/dhru today. 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. 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. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Ketone-IQ, Manukora, and Lifeforce. How have you changed your mind when presented with new information? This is one of my favorite questions to ask experts on my podcast. Their answers provide deep insight into their thought process and demonstrate openness and flexibility in adapting to the latest scientific research.  Today on The Dhru Purohit Show, we have a special compilation episode featuring Dhru's conversations with several guests about what they've changed their minds about in health and wellness. Mark Sisson shares his thoughts on supplementation, exercising smarter, and doubling down on the basics. Cynthia Thurlow discusses why she has changed her approach to fasting and how age and gender play a role in determining its benefits. She also explains why she started prioritizing strength training after turning 50. Thomas DeLauer shares his insights on why fasting is both overrated and underrated and how it affects weight loss. Mark Sisson is a prominent health and fitness expert, author, and entrepreneur known for pioneering the "Primal" movement. Sisson's work has inspired millions to rethink conventional health wisdom and adopt a more holistic approach to well-being, emphasizing the importance of natural movement, stress management, and nutrient-dense foods.  Cynthia Thurlow is a nurse practitioner, CEO and founder of the Everyday Wellness Project, and international speaker, with over 13 million views for her second TEDx talk (“Intermittent Fasting: Transformational Technique”) and the host of Everyday Wellness podcast and co-host of the Intermittent Fasting podcast. Thomas DeLauer is an expert in diet, nutrition, and all things intermittent fasting. He is best known for breaking down complex and nuanced health topics into simpler terms for his audience and for his open mindset toward challenging his own beliefs in the field of diet and nutrition.   In this episode, Dhru and Mark, Cynthia and Thomas dive into:  Why Mark deprioritized supplements (1:40) The minimum effective dose methodology (5:00) Eating intuitively (14:38) Walking: the optimal dose (16:26) A better way to train (21:51) Individualized approach to fasting (26:44) How to tackle breakfast (29:40) It's never too late to implement strength training (35:36) Leaning into sleep and optimal protein (37:36) Fasting: overrated or underrated? (40:28) Flexibility in eating (44:14) How fasting can be harmful (46:46) This episode is brought to you by Ketone-IQ, Manukora, 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.  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! 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 Cozy Earth.  We know that a high-protein diet and creatine supplementation play a significant role in muscle composition and boosting overall energy levels. Yet, both are still often seen as things only "gym bros" need. In today’s short episode, Dhru explains why prioritizing protein and creatine is essential for health and longevity and can benefit most people.  Today on The Dhru Purohit Show, Dhru dives into the latest research from his Try This newsletter on high-protein diets and creatine. He shares insights from top experts on optimal intake and the benefits of both protein and creatine. Dhru also debunks common myths surrounding these topics and explains how he incorporates them into his own life. If you’re looking for a clear breakdown of the facts on protein and creatine, this episode is for you.  In this episode, Dhru shares the latest research from his Try This Newsletter: Do high-protein diets cause kidney damage? (2:17) Older case studies vs. new research (6:34) Myths about creatine and high-protein diets (8:48) Optimal protein intake (10:23) Factors that impact kidney health (12:00) Common uses for creatine (15:00) Creatine’s role in mitigating sleep deprivation effects (15:36) Benefits of creatine (17:40) Also mentioned in this episode: Try This Newsletter  Research showing creatine myths debunked  Creatine for sleep deprivation study  Momentous Creatine Promo Code DHRU for 20% off  This episode is brought to you by Cozy Earth. Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com/dhru and use code DHRUP. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Lifeforce, Ketone-IQ, and Lumebox.  One in three people have prediabetes, and over 84% of them aren’t aware of it. We know that metabolic dysfunction is at the core of most chronic diseases. So, what’s driving these alarming statistics, and what lifestyle habits can help reduce our risks? Today’s guest is here to share the latest research on metabolic health and more. Today on The Dhru Purohit Show, Dhru sits down with Josh Clemente, Founder of Levels. Josh shares data collected by Levels on the top foods that harm metabolic health and the lifestyle habits that help reduce glucose spikes throughout the day. He also discusses his personal journey to improve his metabolic health and the importance of self-experimentation for individualized results. Additionally, Josh introduces the latest AI technology designed to assist with tracking and weight loss. If you are looking for a deep dive into habits and foods that impact your metabolic health, this episode is for you.  Josh Clemente is the Founder of Levels, a mechanical engineer, and a CrossFit-L2 trainer. At SpaceX, he led a team to develop life support systems that, in May of 2020, began sustaining astronauts on trips to and from the International Space Station aboard Crew Dragon, the first human-rated commercial spacecraft in history. Josh has also spent time designing and building Hyperloop technology and leading engineering for a company providing vehicle-based rescue systems for emergency response teams. Josh enjoys the outdoors, functional fitness training, technology, coffee, and restoring motorcycles.    In this episode, Dhru and Josh dive into:  Why so many people have pre-diabetes? (00:00:40) Top foods that cause havoc to metabolic health (6:46) Why constant spikes can be harmful (16:41) Lifestyle habits to mitigate the impact of spikes (25:11) Coke Challenge (32:51) Foods that promote stable blood sugar (35:15) Josh’s journey to improve metabolic health (40:45) Self-trials that lead to individualized results (46:00) Adding lean muscle and the glucose response (53:50) New AI technology on Levels App (1:01:30) Weight loss, tracking, and BMI (1:08:00) Hope for the future of metabolic health (1:18:30) Also mentioned in this episode: Levels For more on Josh, follow him on Instagram, LinkedIn, or his website. This episode is brought to you by Lifeforce, Ketone-IQ, and Lumebox.  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!  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.  Lumebox is offering my community $260 off their FDA-approved portable Red Light device! That's over 40% off! Go to thelumebox.com/dhru and get your Red Light device. Learn more about your ad choices. Visit megaphone.fm/adchoices