This episode is brought to you by BiOptimizers and InsideTracker.

We now know that food is medicine, perhaps even the most powerful drug on the planet with the power to cause or cure most disease. If food is more than just calories, if food is information that controls every aspect of our biology and health, then the fundamental question is what should we eat to feel good, lose weight, and stay healthy?

This week on The Dhru Purohit Podcast, Dhru sat down with Simon Hill to talk about why we are confused about what to eat, how our food choices affect our health, and the key things we can do today to improve our overall health.&nbsp;

Simon Hill is a physiotherapist and nutritionist who is passionate about making nutritional information simple and accessible, so that people can make informed decisions about the food they feed themselves and their families. He is the founder of the hugely popular Plant Proof podcast and blog, and the Nutritionist in Chris Hemsworth’s fitness app, Centr. Simon is also the author of the newly released book, The Proof Is in The Plants.

In this episode, we dive into:&nbsp;&nbsp;

-The benefits of polyphenols (7:19)
-How fermented foods impact our microbiome (14:00)&nbsp;&nbsp;
-Personalization when it comes to dietary recommendations (22:10)&nbsp;
-Why the South Asian population is having the highest risk of cardiovascular disease (25:46)
-Understanding saturated fat, cholesterol, and heart disease (44:53)
-Insulin resistance in the liver (54:10)
-Seed oils and inflammation (1:20:25)
-Lean mass hyper-responders (1:37:11)
-What Simon’s diet consists of (1:51:01)
-Understanding how the human diet has evolved (2:00:35)

For more on Simon Hill, follow him on Instagram @plant_proof, on Facebook @plantproofnutrition, on Twitter @plant_proof, and through his website https://plantproof.com/. Get his book, The Proof Is In The Plants at https://plantproof.com/book. Check out his podcast The Plant Proof Podcast at https://plantproof.com/all-podcasts.

This episode is brought to you by BiOptimizers and InsideTracker.

BiOptimizers Magnesium Breakthrough contains 7 different forms of magnesium, which all have different functions in the body. I haven’t found anything else like it on the market. Right now, BiOptimizers is offering my audience 10% off. Just head over to magbreathrough.com/dhru, with code DHRU10.
&nbsp;
InsideTracker looks at everything from metabolic and inflammatory markers to nutrients and hormones. Traditional lab tests can be hard to read on your own, but InsideTracker makes their results easy to understand and provides tips on how to use food first for optimal nutrition. Right now, they’re offering my podcast community 25% off. Just go to insidetracker.com/DHRU.


#253: The Power of Plants with Simon Hill

This episode is brought to you by AirDoctor.

The most common explanation for why exercise makes us happy is far too simplistic. The psychological effects of movement cannot be reduced to just an endorphin rush. Physical activity influences many other brain chemicals, including those that give you energy, alleviate worry, and help you bond with others. It reduces inflammation in the brain, which over time can protect against depression, anxiety, and loneliness. Regular exercise also remodels the physical structure of your brain to make you more receptive to joy and social connection.&nbsp;
&nbsp;
In today’s mini-episode, Dhru speaks with Dr. Kelly McGonigal, Ryan Glatt, and Dr. Rangan Chatterjee about how exercise can improve the treatment outcomes for depression and anxiety, how exercise decreases our chance of cognitive decline, and simple ways to build exercise into your everyday life.

Dr. Kelly McGonigal is a health psychologist who specializes in understanding the mind-body connection. She is the bestselling author of The Willpower Instinct and The Upside of Stress. Her latest book, The Joy of Movement, explores why physical exercise is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness.

Ryan Glatt is a personal trainer and brain-health coach with over a decade of experience in the health and fitness industry. He currently works alongside clinicians and researchers to study the effects of cognitively-enhanced and comprehensive exercise plans at the Pacific Brain Health Center in Santa Monica, California.&nbsp;

Dr. Rangan Chatterjee is regarded as one of the most influential medical doctors in the UK and wants to change how medicine will be practiced for years to come. His mission is to help 100 million people around the globe live better lives. He hosts the most listened to health podcast in the UK and Europe, Feel Better, Live More—which regularly tops the Apple Podcast charts and is listened to by over 2 million people every single month. Each of Dr. Chatterjee’s four books have been Sunday Times bestsellers including his latest, Feel Great, Lose Weight

This episode is brought to you by AirDoctor.

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How Movement Radically Transforms The Brain (Rebroadcast)

This episode is brought to you by InsideTracker.

When you think back to what you ate today, yesterday, three weeks ago or even last year, how different is the food on your plate? Some people naturally include a wide range of diverse food when choosing their meals, but for many of us, it is easy to fall into a trap of eating the same foods day in and day out.
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Did you know that by not consuming a diverse range of foods, you are missing out on the potential for many health benefits? Despite the promotion of superfoods, no single food contains all the necessary nutrients for overall health and wellness. By eating a balanced diet filled with a wide range of foods, it is easy to ensure that you consume adequate amounts of all essential nutrients. This not only reduces the risk of nutritional deficiencies; it also provides numerous health benefits.
&nbsp;
This week on The Dhru Purohit Podcast, Dhru sat down with Dr. Deanna Minich to talk about one simple thing anyone can do today to improve immune resilience, reduce overall chronic inflammation, and improve cognitive health.
&nbsp;
Dr. Deanna Minich is an internationally-recognized teacher, author, scientist, speaker, and artist. She has more than 20 years of diverse, well-rounded experience in the fields of nutrition and Functional Medicine, including clinical practice, research, product formulation, writing, and education. She has authored six books on health and wellness and over forty scientific publications. Currently, she is Vice President of Scientific Affairs for Organic India USA, President of the American College of Nutrition, and Faculty for the Institute for Functional Medicine and the University of Western States. 

In this episode, we dive into:&nbsp;&nbsp;

-What diversity in our diet really means (10:29)&nbsp;
-How diversity in our diet impacts immune health (12:52)
-Why diversity of our gut microbiome is so integral to overall health (22:43)
-Phytochemicals, polyphenols, and how they influence the gut microbiome (26:15)
-How heart health is impacted by gut microbiome diversity (36:15)
-How to get your kids to eat more diverse foods (46:05)
-How to test your food variety level (1:00:42)
-How to incorporate more spices into your diet (1:11:47)&nbsp;
-Physical, emotional, mental, and spiritual diversity (1:24:42)&nbsp;
-How being in nature changes your immune system (1:29:51)

For more on Dr. Deanna Minich, follow her on Instagram @deannaminich, and through her website www.deannaminich.com. Check out her podcast, Color Can Heal Your Life at https://deannaminich.com/podcast-2/.

This episode is brought to you by InsideTracker.

InsideTracker looks at everything from metabolic and inflammatory markers to nutrients and hormones. Traditional lab tests can be hard to read on your own, but InsideTracker makes their results easy to understand and provides tips on how to use food first for optimal nutrition. Right now, they’re offering my podcast community 25% off. Just go to insidetracker.com/DHRU.


#254: The #1 Thing You Can Do to Reduce Inflammation & Diversify Your Microbiome with Dr. Deanna Minich

This episode is brought to you by ButcherBox.

Most of us hear the term “metabolic health” and think it only applies to our ability to burn calories and manage our weight. And while those are certainly big pieces of metabolic health, it also impacts everything from our cardiovascular health to cognition, mood, infertility, and so much more.&nbsp;

That’s because our metabolism is actually our body’s ability to create energy and this happens all over the body. If our energy production in the brain is hindered, we could have memory loss; if it’s not functioning properly in muscle cells, we may see chronic pain—and the list goes on.&nbsp;

In today’s mini-episode, Dhru speaks with Dr. Casey Means and Dr. Sara Gottfried about how our metabolic health impacts our overall health, indicators of poor metabolic health, and how to improve metabolic flexibility.
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Dr. Casey Means is a Stanford-trained physician, Chief Medical Officer and Co-founder of metabolic health company Levels, an Associate Editor of the International Journal of Disease Reversal and Prevention, and a Lecturer at Stanford University. Dr. Means has been featured in the New York Times, Wall Street Journal, Men's Health, Forbes, and more.
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Dr. Sara Gottfried is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based integrative, precision, and Functional Medicine. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, and Director of Precision Medicine at the Marcus Institute of Integrative Health. Her three New York Times bestselling books include The Hormone Cure, The Hormone Reset Diet, and Younger. Her latest book is Women, Food, and Hormones.&nbsp;

Find Dhru’s full-length conversation with Dr. Casey Means here: https://lnk.to/dhru-170/

Find Dhru’s full-length conversation with Dr. Sara Gottfried here: https://lnk.to/dhru-238/

For more on Dhru Purohit, follow him on Instagram @dhrupurohit, and on YouTube @dhrupurohit. You can also text Dhru at (302) 200-5643.

This episode is brought to you by ButcherBox.

Wild-caught salmon is one of my favorite go-to’s to get brain-supporting, anti-inflammatory fats and clean protein in my diet. ButcherBox only uses wild-caught, sustainably harvested, Alaskan salmon and will deliver it right to your door for an amazing price. Right now, ButcherBox is offering new members a great deal for the New Year! Sign up at ButcherBox.com/dhru, and you’ll receive two pounds of FREE salmon in your first box. And for a limited time, ButcherBox is offering our listeners an additional $10 off.


How to Improve Your Metabolic Flexibility & Why It Matters (Minisode #57)

This episode is brought to you by InsideTracker, BiOptimizers, and Eight Sleep.

It’s true: getting older is inevitable and our chronological age can only move in one direction. But we also have a biological age, which scientists can measure by assessing how our genes are expressed through epigenetics. 

This week on The Dhru Purohit Podcast, Dhru sat down with Dr. Kara Fitzgerald to talk about the exciting new research that shows that our biological age can actually move in reverse and her groundbreaking, clinical trial that proved it’s possible.

Dr. Fitzgerald received her doctorate of naturopathic medicine from the National College of Natural Medicine in Portland, Oregon. She is on faculty at the Institute for Functional Medicine, and is in private practice in Sandy Hook, Connecticut. Her study Potential Reversal of Epigenetic Age Using a Diet and Lifestyle Intervention: A Pilot Randomized Clinical Trial is the first of its kind to show biological age reversal in humans.

In this episode, we dive into:&nbsp;&nbsp;

-The top three things you can do to age in reverse (6:56)
-Why stress is one of the biggest drives of aging (8:43)&nbsp;
-How much of our genes are set in stone (13:17)&nbsp;
-How epigenetics are involved in cellular aging (18:58)
-DNA methylation and how it powerfully influences epigenetic expression (22:03)
-Zombie cells and aging (32:35)
-What we can learn from the centenarians of Sardinia (41:33)&nbsp;
-Biological age vs. chronological age (45:56)
-Dr. Fitzgerald’s study for aging in reverse (50:41)
-How trauma can impact genetic expression (1:15:34)&nbsp;

This episode is brought to you by InsideTracker, BiOptimizers, and Eight Sleep.

InsideTracker looks at everything from metabolic and inflammatory markers to nutrients and hormones. Traditional lab tests can be hard to read on your own, but InsideTracker makes their results easy to understand and provides tips on how to use food first for optimal nutrition. Right now, they’re offering my podcast community 25% off. Just go to insidetracker.com/DHRU.
&nbsp;
BiOptimizers Magnesium Breakthrough contains 7 different forms of magnesium, which all have different functions in the body. I haven’t found anything else like it on the market. Right now, BiOptimizers is offering my audience 10% off. Just head over to magbreathrough.com/dhru, with code DHRU10.
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There’s nothing worse than restlessness, nasty night sweats, and constant tossing and turning when you just want some restful deep sleep. If any of these problems are plaguing your sleep, it might be time to get serious about your sleep hygiene by investing in Eight Sleep. Eight Sleep is the only system on the market that actively regulates temperature using their patented hydro-powered cooling technology and automatically gives you personalized recommendations on your ideal temperature zone. Go to eightsleep.com/dhru and use code DHRU to check out the Pod Pro mattress or mattress cover and save $150 at checkout. 


#255: The Wild and Crazy Science on How to Age in Reverse with Dr. Kara Fitzgerald

This episode is brought to you by HigherDOSE.

Our bodies come equipped with some pretty amazing defense mechanisms to protect us against a wide range of potential dangers. But, like so many other aspects of dis-ease, modern insults like stress, nutrient deficits, and toxins can reduce our immune strength.

This week on The Dhru Purohit Podcast, Dhru sat down with Chris Kresser to talk about the most critical factors that determine our natural immunity with evidence-based action items you can use to start improving yours right away.&nbsp;

Chris Kresser is a renowned expert, leading clinician, and top educator in the fields of Functional Medicine and ancestral health, and the New York Times bestselling author of The Paleo Cure. Listed among the 100 most influential people in health and fitness by Greatist.com, he was awarded “Best Inspirational Voice” and “Best Health &amp; Wellness Website” by Paleo magazine in 2019.&nbsp;Chris founded the Kresser Institute to provide the next generation of Functional Health practitioners and coaches with the skills and tools they need to turn the tide of chronic disease—and change the future of medicine. 

In this episode, we dive into:&nbsp;&nbsp;

-The top things that are taxing our immune system (3:22)&nbsp;
-How inflammation wreaks havoc on our immune system (17:05)&nbsp;
-The shortcomings and risks of OTC medications for cold &amp; flu (27:58)&nbsp;
-Vitamin D supplementation and testing (37:58)&nbsp;
-The best food sources of vitamin A and K2 (42:18)&nbsp;
-The powerful benefits of zinc (49:21)
-Most people will get Covid-19 and why it’s important to understand this (51:57)&nbsp;
-Why building your immune system is so crucial (1:00:45)&nbsp;
-Early intervention for reducing the severity of a Covid infection (1:04:43)
-Three little-known but powerful nutrients that will boost your natural immunity (1:05:43)&nbsp;

Also mentioned in this episode:
-How to Boost Your Immunity Naturally Workshop - https://kresser.co/dhru&nbsp;

-Vitamin D Test - https://omegaquant.com/vitamin-d-test/

-Beekeepers Naturals B.Immune Throat Spray - https://beekeepersnaturals.com/products/bimmunethroatspray

For more on Chris Kresser, follow him on Instagram @chriskresser, on YouTube @chriskresser, and through his website https://chriskresser.com. 

This episode is brought to you by HigherDOSE.

Sauna use can reduce inflammation, stress, and improve detoxification and energy production down to the cellular level. So when I was introduced to the portable HigherDose Infrared Sauna blanket, I got super excited because it’s actually an affordable way to get all of the benefits of sauna use including increased blood flow, better sleep, a calmer nervous system, and more. Right now, you can get 15% off your own Infrared Sauna Blanket at HigherDOSE.com with my exclusive promo code DHRU15.


#256: Use This Form of Prevention & Treatment on Viruses Today! With Chris Kresser

This episode is brought to you by Rupa Health and InsideTracker.&nbsp;

Feeling like crap has become pervasive. In fact, in 2018, the World Health Organization added “burnout” as a diagnosable medical condition. Today, more than 90 percent of US workers say they feel it’s difficult to wake up and they don’t have the will or a way to try.&nbsp;On top of that, one in five Americans has clinical anxiety. One in twelve has major depression. Ten percent of all kids are diagnosed with ADHD, a condition that doesn’t magically disappear on someone’s 18th birthday.&nbsp;

This week on The Dhru Purohit Podcast, Dhru sat down with Dr. Robin Berzin to talk about why we are all anxious, tired, burned out, and depressed, and what we can do about it.&nbsp;

Dr. Berzin is the Founder and CEO of Parsley Health, America's leading holistic medical practice designed to help women overcome chronic conditions. She founded Parsley to address the rising tide of chronic disease in America through personalized holistic medicine that puts food, lifestyle, and proactive diagnostic testing on the prescription pad next to medications. Parsley is available online nationwide.&nbsp;

In this episode, we dive into:&nbsp;&nbsp;

-The top three things that are zapping our energy (6:50)&nbsp;
-What is a “state change” and how can someone establish a new normal for how they feel on a daily basis (12:01)&nbsp;
-Dr. Berzin’s first state change, and how it led to a major shift that ultimately changed her life (17:03)&nbsp;
-The most common drivers of anxiety (28:18)
-The core actions that have the biggest effect on our mood (32:33)
-Common beliefs about sleep that are not true (39:58)
-How Dr. Berzin supports her physical, emotional, and mental health (45:18)&nbsp;
-How to reboot our relationship with technology (49:57)&nbsp;
-How to personalize intermittent fasting (57:38)&nbsp;
-Promising research around psychedelics and how they are capable of reversing mood disorders (1:01:51)&nbsp;

For more on Dr. Robin Berzin, follow her on Instagram @robinberzinmd and through her website http://robinberzinmd.com. Get her book State Change at https://www.parsleyhealth.com/state-change/.

This episode is brought to you by Rupa Health and InsideTracker.&nbsp;

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. You can check out a free live demo with a Q&amp;A or create an account at RupaHealth.com.

InsideTracker looks at everything from metabolic and inflammatory markers to nutrients and hormones. Traditional lab tests can be hard to read on your own, but InsideTracker makes their results easy to understand and provides tips on how to use food first for optimal nutrition. Right now, they’re offering my podcast community 25% off. Just go to insidetracker.com/DHRU.


#257: End Anxiety, Beat Burnout, and Supercharge Your Energy with Dr. Robin Berzin

This episode is brought to you by Rupa Health and Pendulum.&nbsp;

Magnesium participates in over 600 enzymatic reactions in the body—it’s used for so much, yet 60% of Americans aren’t getting enough of this key nutrient.

So what’s the deal? Why is magnesium so essential? What makes us so deficient? What does deficiency look like? And, most importantly, what can we do to bring up our levels? Today on The Dhru Purohit Podcast, Dhru walks us through all of that and more.

In this episode, we dive into:&nbsp;&nbsp;
&nbsp;
-What magnesium does in the body (8:08)
-Why we’re so deficient in magnesium (10:00)
-Signs of magnesium deficiency (16:02)
-How to test magnesium levels (18:12)
-Stress and magnesium deficiency (20:08)
-Muscle cramps and magnesium (24:12)
-Magnesium and the cardiovascular system (28:02)
-How magnesium can help with constipation (28:59)
-How to resolve magnesium deficiency (30:11)
-The top forms of magnesium (32:24)
-Vitamin B6 and magnesium absorption (46:14)
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Also mentioned in this episode:
Try This: The Ultimate Magnesium Cheat Sheet - https://dhrupurohit.com/try-this-magnesium-cheat-sheet/

For more on Dhru Purohit, follow him on Instagram @dhrupurohit, and on YouTube @dhrupurohit. Text Dhru at (302) 200-5643. Sign-up for Dhru’s newsletter at https://dhrupurohit.com/newsletter/.

This episode is brought to you by Rupa Health and Pendulum.&nbsp;

Rupa Health is a place for Functional Medicine practitioners to access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, Great Plains, and more. You can check out a free live demo with a Q&amp;A or create an account at RupaHealth.com.
&nbsp;
Pendulum is the first to figure out how to harness the amazing benefits of Akkermansia in a probiotic capsule. To receive 20% off your first purchase of Pendulum’s Akkermansia probiotic supplement, go to Pendulumlife.com and use code DHRU20.


#258: The Super Nutrient Most of Us Are Missing with Dhru Purohit

This episode is brought to you by Eight Sleep, InsideTracker, and BiOptimizers.

We’ve all gone through phases where we feel lost or stuck. It might be that you don’t know how to reach a goal you already have in mind, or maybe you don’t even know what your next chapter looks like. The steps for figuring out your purpose are simpler than you might think, and you can even work through them solo. It just takes some dedicated time and thoughtfulness.&nbsp;

Today on The Dhru Purohit Podcast, Dhru talks to Alex Banayan about his 30-day challenge for rediscovering your calling and pursuing the things that light you up.&nbsp;

Alex Banayan is the youngest bestselling business author in American history. His book, The Third Door, chronicles Alex’s seven-year quest to uncover the definitive mindset of exponential growth and success. The book is a #1 international bestseller and has been translated into more than a dozen languages. 
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In this episode, we dive into:&nbsp;&nbsp;
&nbsp;
-The 30-day challenge for uncovering your purpose (8:11)
-The most common reason why people quit the challenge (22:20)
-How Alex got clear on his unique skills and goals, and broke free from the expectations of his family (31:15)
-An exercise for when you feel stuck and need clarity (43:32)
-Miscommunication and expectations (1:00:58)
-One of the top regrets of the dying (1:06:11)
-The Third Door framework (1:09:41)&nbsp;
-The number one reason people don’t go after their dreams (1:10:13)
-Alex’s quest to uncover success (1:30:01)

For more on Alex Banayan, follow him on Instagram @alexbanayan, and through his website http://thirddoorbook.com/. Get his book The Third Door at https://amzn.to/3cnzT1L.

This episode is brought to you by Eight Sleep, InsideTracker, and BiOptimizers.&nbsp;
&nbsp;
Eight Sleep’s Pod Pro mattress is so smart that it adjusts your temperature and also gives you individualized recommendations on how to sleep better the next night. To get yours, go to eightsleep.com/dhru to check out the Pod Pro mattress or mattress cover and save $150 at checkout.
&nbsp;
InsideTracker provides detailed nutrition and lifestyle guidance based on your individual needs. Right now, they’re offering my podcast community 25% off. Just go to insidetracker.com/DHRU to get your discount and try it out for yourself.
&nbsp;
Magnesium Breakthrough from BiOptimizers really stands out from the other magnesium supplements out there. It contains 7 different forms of magnesium, which all have different functions in the body. There isn't anything else like it on the market. BiOptimizers is offering my community 10% off, just head over to magbreakthrough.com/dhru, with code DHRU10.


#259: Find Your Purpose with This 30-Day Challenge with Alex Banayan

Try This: Become 3 Years Younger In Eight Weeks

The most common explanation for why exercise makes us happy is far too simplistic. The psychological effects of movement cannot be reduced to an endorphin rush. Physical activity influences many other brain chemicals, including those that give you energy, alleviate worry, and help you bond with others. It reduces inflammation in the brain, which over time can protect against depression, anxiety, and loneliness. Regular exercise also remodels the
physical structure of your brain to make you more receptive to joy and social connection. These neurological changes rival those observed in the most cutting-edge treatments for both depression and addiction.&nbsp;

On today’s Broken Brain Podcast, our host, Dhru, talks to Dr. Kelly McGonigal, a health psychologist who specializes in understanding the mind-body connection. She is the bestselling author of The Willpower Instinct and The Upside of Stress. Her latest book, The Joy of Movement, explores why physical exercise is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness.

In this episode, Dhru and Kelly talk about how exercise can improve the treatment outcomes for depression, anxiety, and addiction. They discuss the science of why people who are regularly active have a stronger sense of purpose, experience more gratitude, love and hope, feel more connected to their communities, and are less likely to suffer from loneliness or become depressed. They also talk about how during physical activity, muscles secrete hormones into our bloodstream that make our brain more resilient to stress, which scientists call “hope molecules.”&nbsp;

In this episode, we dive into:

-The moment that changed Kelly’s life (1:58)
-The connection between joy and movement (8:13)
-How exercise can help with mental health (19:25)
-How to get past the mental barriers when it comes to movement and exercise (28:24)
-The role movement plays when it comes to loneliness (38:30)
-Why the so-called “Runner’s High” is more than just an endorphin rush, and how it helps to reduce inflammation in the brain (50:22)
-How exercise teaches us to be better at stress (56:27)
-Why you should set a goal that involves movement, not just weight loss (1:00:59)
-How exercise enhances healing (1:13:39)
-Where to learn more about Dr. Kelly McGonigal (1:22:40)

For more on Dr. Kelly McGonigal, be sure to follow her on Instagram @kellymariemcgonigal, and on Facebook @kellymcgonigalauthor. You can find her music playlists on Spotify by searching her name: Kelly McGonigal. Check out her website http://kellymcgonigal.com. You can find her book, The Joy of Movement, right here.



#90: The Science of Movement: How to Use Exercise to Defeat Depression, Anxiety, and Loneliness with Dr. Kelly McGonigal

Dhru Purohit

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