This episode is brought to you by BiOptimizers, Levels, and Air Doctor.

What if there was one key nutrient that could boost your health, increase longevity, reduce chronic inflammation, and lower your risk of Alzheimer’s? You’ve probably heard of it: omega-3! But here’s the surprising part—over 90% of the population has suboptimal omega-3 levels.

Today on The Dhru Purohit Show, we’re revisiting one of our favorite episodes with Dr. Bill Harris, a world-renowned researcher, to dive into decades of research on omega-3s and their powerful impact on health. Dr. Harris explains the correlation between optimal omega-3 levels and longer life spans, reduced rates of depression, anxiety, and Alzheimer’s, as well as their role in lowering chronic inflammation. As one of the most researched nutrients—and among the top three that can drastically improve health—omega-3s are essential. In this episode, Dr. Harris shares insights on choosing quality fish and supplements, understanding optimal omega-3 levels, and testing your levels through the OmegaQuant Institute. If you’re looking for inspiration to prioritize omega-3s in your diet, this conversation is a must-listen!

William S. Harris, PhD, FASN, has been a leading researcher in the field of omega-3 fatty acids for 40 years. He has authored over 300 scientific papers on fatty acids and health, served on the faculty of three medical schools, and received five NIH grants to study omega-3s. Dr. Harris co-authored three American Heart Association (AHA) statements on fatty acids and heart health. As the co-inventor of the Omega-3 Index and other omega-3 blood tests, as well as the founder of OmegaQuant Analytics, Dr. Harris has been ranked among the top 2% of scientists worldwide for the impact of his research.

In this episode, Dhru and Dr. Harris dive into:

• Higher levels of omega-3’s lead to a longer life (00:00:35)
• Omega-3s are in the top three nutrients that can improve our health (3:00)
• Mindblowing research on smokers and the protective nature of omega-3s (5:25)
• The link between low omega-3s, depression, mood, and anxiety (16:12) 
• High levels of omega-3s and their correlation to reducing the risk for dementia and Alzheimer’s (20:21)
• The research behind omega-3’s and reducing chronic inflammation (28:32) 
• The average omega-3 levels versus optimal levels (30:45) 
• What has led to omega-3 deficiencies and the rise in ultra-processed food consumption (31:10)  
• Reducing triglyceride levels with fish oil and the impact on our cells (32:43) 
• What are EPA, DHA, and ALA, and the sources of each (36:35)
• How much fish consumption is optimal, and what kind (44:40)
• Testing your levels via the Omega-3 index and optimal ranges (49:40)
• Choosing the right fish oil and general dosage (59:10) 
• Testing pregnant women and children (1:22:40) 
• Why the omega-3s aren’t being tested for and prescribed by every doctor (1:26:00) 

Also mentioned in this episode:

• Testing via OmegaQuant
• Fatty Acid Research Insitute 

For more on Dr. Harris, follow OmegaQuant via Instagram, Twitter, and Facebook. 

This episode is brought to you by BiOptimizers, Levels, and Air Doctor.

Go to bioptimizers.com/dhru now and enter promo code DHRU10 to get 10% off any order and up to 2 travel-size bottles of Magnesium Breakthrough for a limited time.

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. 

AirDoctor is offering my community $300 off. Just go to dhrupurohit.com/filter/ to clean up your home’s air and feel better today. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Bon Charge, Momentous, and Lifeforce.

Our minds are incredibly powerful, and our mindset and thoughts profoundly influence our health, manifestations, and actions. However, when faced with challenges or stuck in repetitive patterns, knowing how to break free from negative thoughts or tendencies can be difficult. Today’s episode explores how to overcome past programming and rewire our brains to create the life we envision for ourselves mindfully and purposefully.

Today on The Dhru Purohit Show, we bring you a special compilation episode featuring Dhru's conversations with experts on setting intentions, manifesting goals, and giving love to the aspirations in our lives. Dr. Bruce Lipton explains how our minds function like computers, with much of our programming shaped by our environment before age seven—often leading to self-sabotaging behaviors. Dr. James Doty shares insights on how we’re all actively manifesting our lives and offers practical exercises to help clarify our manifestation goals. Dr. Tara Swart provides actionable tips to overcome self-doubt and build lasting confidence. If you have big dreams for 2025, this episode is for you. 

In this episode, Dhru and his guests dive into:

• Programming that's coming from within versus externally (02:34)
• What manifestation can do to your life (23:14)
• Reclaiming focus is key, and stepping away from noise (26:54)
• Strengthen the power of attention: what to start and what to stop (31:10)
• Power of subconscious mind (35:29)
• Addressing the voice in my head (38:28)
• Ghost beliefs can be helpful and serve a purpose (41:34)
• What evidence should I be looking for to know I am on the right path (46:00)
• Overcoming the fear to take action (50:34)
• Priming the brain to expect good rather than expecting the worst (54:31)
• Final thoughts (55:46)

Bruce Lipton, stem cell biologist and bestselling author of The Biology of Belief, Spontaneous Evolution, and The Honeymoon Effect, challenges the idea that genes solely determine our destiny, emphasizing the role of perception and experience in health.

Dr. James R. Doty, MD, is a Stanford Neurosurgery professor and founder of the Center for Compassion and Altruism Research and Education (CCARE). He is also the New York Times bestselling author of Into the Magic Shop.

Dr. Tara Swart is a neuroscientist, former psychiatric doctor, and senior lecturer at MIT Sloan. Dr. Swart is passionate about teaching others how to apply lessons from cognitive science to enhance everyday lives.

Also mentioned:

• Episode with Bruce Lipton
• Episode with James Doty
• Episode with Dr. Tara Swart  

This episode is brought to you by Bon Charge, Momentous, and Lifeforce.

Right now, BON CHARGE is offering my community 15% off; just go to boncharge.com/DHRU and use coupon code DHRU to save 15%.

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, 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 Birch Living, One Skin, and Aqua Tru.

When it comes to longevity, many of us envision a future where we can keep doing what we love—whether it’s gardening, hiking, skiing, or playing with grandchildren. Taking steps now to maintain our mobility is key to ensuring a long, active, and joy-filled life.

Today on The Dhru Purohit Show, Dhru sits down with Juliet and Kelly Starrett to discuss their no-frills approach to promoting durability and mobility as we age. Drawing from decades in the wellness industry and insights from their new book, Built to Move, they share impactful diet, lifestyle, and movement strategies to help you build strength and move freely into your 60s, 70s, 80s, and beyond. They dive into at-home mobility tests like the sit-and-rise test, the power of walking, and the importance of dietary fiber, protein, sleep, and resilience. Juliet and Kelly also highlight how simple dietary changes lay the foundation for true progress and sustainable change, helping your body bounce back from injuries and setbacks as you age.

Juliet Starrett is an entrepreneur, attorney, author, podcaster, and professional whitewater paddler with three world championships and five national titles. Dr. Kelly Starrett consults with pro athletes, elite military forces, and corporations on health and performance and is the author of Becoming a Supple Leopard and Ready to Run. Together, they founded The Ready State, San Francisco CrossFit and co-authored the bestsellers Deskbound and Built to Move.

In this episode, Dhru, Juliet, and Kelly dive into:

• Why the sit and rise test is a key marker of longevity (1:58)
• The major milestones where declines in mobility start to happen (13:06)
• The power of walking for longevity (26:09)
• How to build up your sleep pressure (30:24)
• Increasing your durability to aging (41:08)
• Fundamentals for longevity that make the biggest impact (45:26)
• Breaking free from diet culture and finding what works best for you (53:02)
• The 800 grams of fiber challenge (57:57)
• Why metabolic flexibility is the ultimate marker of a successful diet (01:19:01)
• Recommendations for sleep (01:30:53)
• Creating a movement-rich environment (01:34:49)
• Mobility for everyday movement (01:41:50)
• At-home tests for determining your range of motion (01:48:22)
• How to get started (01:56:07)
• Societal shifts for creating a healthier lifestyle for the next generation (02:02:06)
• Final thoughts and where to follow Juliet and Kelly’s work (02:08:53)

Also mentioned in this episode:

• Builttomove.com 
• Built to Move 21-Day Challenge
• Get Kelly and Juliet’s latest book, Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully, here. 
• Juliet Starrett’s Instagram

For more on Juliet and Kelly Starrett, follow The Ready State on Instagram, YouTube, Facebook, X/Twitter, and through their Website.

This episode is brought to you by Birch Living, One Skin, and Aqua Tru.

To get 20% off your Birch Living mattress plus two free eco-rest pillows, head over to birchliving.com/dhru today.

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. 

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 Levels, ARMRA, and Lumebox.

Real foods are multitasking powerhouses packed with vitamins, minerals, and phytochemicals that work together to support multiple systems in the body. Today’s guests highlight the top foods that can boost health, strengthen immunity, and reduce inflammation.

Today on The Dhru Purohit Show, we bring you a special compilation episode featuring Dhru's conversations with experts about the superpowers of foods and spices to boost health and longevity. Dr. William Li shares his favorite “grand slam” foods that support all key longevity and defense systems, helping to prevent cancer, cardiovascular disease, inflammation, and illness. Dr. Minich dives into the science of spices, explaining how they reduce the development of advanced glycation end (AGE) products in cooked foods. She also reveals the top spices and powerful synergistic combinations to enhance your meals. If you want to supercharge your meals, this episode is a must-listen! 

In this episode, Dhru and his guests dive into:

• Dr. William Li’s gland slammer foods and their power (01:57)
• DNA protection through superfoods (05:11)
• How to optimize coffee drinking (13:17)
• Food and medicine as tools in the toolbox (23:34)
• Advanced Glycation End products (AGE’s) (28:14)
• Spices that protect our body from AGE’s (34:18)
• The power of polyphenols in spices (36:00)
• Protective effects on the microbiome (37:36)
• Turmeric as the heavy hitter (41:08)
• Neuroprotective components of spices (48:30)
• Potent amount of spices regularly (52:50)
• Final thoughts (53:21)

Also mentioned in this episode:

• The Top Foods to Prevent Disease and Repair DNA with Dr. William Li
• The 7 Anti-Aging Spices You Need To Eat! – Heal The Body & Stop Inflammation with Deanna Minich
• Link to Dr. Minich's Slides

This episode is brought to you by Levels, ARMRA, and Lumebox. 

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. 

Get 15% off your first order of Armra Colostrum at tryarmra.com/DHRU, or enter DHRU to get 15% off your first order.

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

This episode is brought to you by Bioptimizers, Bon Charge, and AquaTru.

Social media is flooded with weight loss advice, much of which is unhelpful or unsustainable. From crash diets to quick-fix methods that rarely lead to lasting results, it’s hard to cut through the noise and find what truly works. Today’s guest shares expert advice and the proven strategies he uses with his clients to achieve real, lasting results.

Today on The Dhru Purohit Show, Dhru sits down with nutritionist and certified personal trainer Dr. Allan Bacon. Dr. Bacon breaks down the best and worst ways to lose weight, the ideal mindset for sustained weight loss, and the harmful advice often targeted at women in perimenopause and menopause. He also shares actionable tips on how often to train and strategies for changing eating habits and behaviors around weight loss. From debunking social media myths to diving deep into the latest research, Dr. Bacon offers expert insights on nutrition and training you won’t want to miss.

Dr. Allan Bacon holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified nutritionist and physique/bodybuilding coach, a USA Powerlifting coach, and has over 15 years of experience formulating for leading dietary supplement companies. His work has been featured in Muscle & Fitness, Sci-Fit, the Alan Aragon Research Review, and The Personal Trainer Development Center. Dr. Bacon specializes in helping working adults master their physique, performance, mindset, and habits to achieve sustainable, lifelong results.

In this episode, Dhru and Dr. Bacon dive into:

• Best and worst ways to lose 10 lbs (00:00:36)
• Optimal mindset for sustained weight loss (6:46)
• Why weight loss becomes more challenging as we age (17:28)
• Damaging advice for women in menopause (24:50)
• Changing strategies (31:34)
• The power of resistance training and what the research shows (36:57)
• Autophagy through exercise, how to get started, and why fasting can be harmful (46:57)
• Ideal protein intake and the nuances that need to be considered (54:09)
• Minimum amount of training to build lean muscle (01:01:01)
• What is resting metabolic rate and the impact on calories (1:09:57)
• The Twin study and Three Aspects of every habit (1:12:57)
• Dr. Bacon’s journey and nutrition guidance (1:28:27)
• How to incorporate movement into your day (1:37:57)
• Dr. Bacon’s Why (1:43:07)

Also mentioned in this episode:

• Dr. Allan Bacon’s Nutrition Guide E-book: Learn how to optimize your diet to get stronger, improve your health, build balanced meals, make smart choices at restaurants, stay on track during vacations, and more.

For more on Dr. Bacon, follow him on Instagram, Facebook, YouTube, and his Website.

This episode is brought to you by Bioptimzers, Bon Charge, and AquaTru. 

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%.

Black Friday sale ends December 4th. AquaTru is a countertop reverse osmosis purifier with a four-stage filtration system that removes 15x more contaminants than the bestselling water filters out there. Go to dhrupurohit.com/filter/ and get $150 off when you try AquaTru for yourself.

Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by LMNT, Manukora, and One Skin.

Hidden toxins lurk in everyday products, increasing the risk of chronic diseases like cancer. These toxins aren’t just absorbed through the skin—they can also be present in the air we breathe and the water we drink daily. Understanding the impact of these chemicals and where they’re commonly found empowers us to make healthier choices, reduce exposure, and protect the well-being of ourselves and our families.

Today on The Dhru Purohit Show, we bring you a special compilation episode featuring conversations with experts on reducing toxic exposure from everyday household products.

Dr. Yvonne Burkart, a board-certified toxicologist, highlights the top sources of hidden toxins in products like cosmetics. She shares the latest research on toxin exposure, common toxic ingredients and where to find them, and her best tips for minimizing exposure and optimizing detoxification in the body.

Neurologist Dr. Ray Dorsey delves into the root causes of Parkinson’s disease, focusing on how environmental toxins like trichloroethylene (TCE) significantly increase the risk of developing it. He provides practical steps to limit exposure—especially early in life—and explains how lifestyle interventions can help reduce the likelihood of this disease.

In this episode, Dhru and his guests dive into:

• Toxic burden and the goal of reducing exposure (00:00:005) 
• Hidden toxins in beauty products and expression of breast cancer genes (1:53) 
• What ingredients cause this increase, and where can they be found (10:07)
• Why companies continue to use these ingredients (12:37)
• How the research is lacking (14:52) 
• Fragrances and undefined sources and mixing of these endocrine disrupters (16:42)
• The impact of toxins on children and the increased risk of disease (21:37)
• What matters most in toxin removal: air, water, and food (26:27)
• How to live a low-tox life (29:57)
• 3 Toxins responsible for Parkinson’s disease (31:49) 
• What is trichloroethylene (TCE), and how toxins impact mitochondria (32:37)
• Dr. Dorsey’s journey in learning about the role of toxins (36:47) 
• The importance of both outdoor and indoor air quality for longevity (39:07) 
• Testing and the importance of minimizing additional exposure (49:37) 
• Final thoughts (52:07)

Also mentioned:

• AquaTru and Air Doctor Filters 
• Toxicologist Reveals the Top Sources of Hidden Toxins We’re Being Exposed to Daily with Yvonne Burkart, PhD 
• Neurologist Reveals The 3 Shocking Reasons Why Parkinson’s Disease & Other Brain Disorders Are On the Rise
• Research on the daily use of parabens
• Research on the increase in cancer among younger individuals

This episode is brought to you by LMNT, Manukora, and One Skin. 

Right now, LMNT is offering my listeners a free sample pack with any purchase. Head over to DrinkLMNT.com/dhru today.

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, 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.

Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Ollie, Lifeforce, and Lumebox. 

Relationships, communication, and intimacy are the cornerstones of meaningful connections in our lives, yet they often present some of our greatest challenges. In today’s episode, leading experts explore the keys to fostering deeper relationships, improving communication, and creating lasting intimacy, offering practical tools to transform how we connect with those we love.

Today on The Dhru Purohit Show, we bring you a special compilation episode featuring Dhru’s conversations with experts on relationships, connection, and intimacy.

Drs. John and Julie Gottman discuss the importance of recognizing what your partner is doing right. They also highlight key findings from a seven-year study on happiness, including how to turn toward your partner and implement bids for connection.

Dr. Emily Morse explains why scheduling intimacy—even if it feels like a chore—is crucial for maintaining a healthy relationship. She also dives into the "Three T’s of Communication" and how to initiate conversations about intimacy.

Esther Perel shares why letting go of the need to be right is essential, along with strategies to overcome the overwhelming feeling of disconnect when your partner doesn’t see your point of view. She breaks down how all fights connect to core pillars and offers tips on practicing mirroring for better understanding.

If you’re ready to enhance your relationships and improve your communication and intimacy, this episode is a must-listen!

In this episode, Dhru and his guests dive into:

• Evidence that your partner is doing things right (2:00)
• Seven-year study on happiness and turning toward your partner (3:10)
• Bid for connection and how to implement it (6:18)
• Interdependence versus independence (16:12)
• Scheduling intimacy (20:35)
• Who should initiate the conversation (23:35)
• The 3 T’s of communication: Timing, Tone, and Turf (25:15)
• Mirroring what you heard (29:15)
• Initiating the conversation and carrying the burden (33:25)
• The need to be right (39:52)
• The overwhelming feeling of disconnect (42:57)
• Catching yourself, listening, and mirroring (46:32)
• The core pillars: What all fights are about (53:15)
• Final thoughts (56:30)

Drs. John and Julia Gottman have studied over 3,000 couples and through their research have found the secrets to successful partnerships. The Gottmans help give individuals the tools they need to listen and connect with their partner while providing a safe space for conversation and growth without criticism or contempt.

Dr. Emily Morse is the host of the award-winning number one sexuality podcast, Sex With Emily, which has been on the air for nearly two decades. 

Esther Perel is a psychotherapist and New York Times bestselling author, and is recognized as one of today’s most insightful and original voices on modern relationships. Esther is also an executive producer and host of the popular podcast Where Should We Begin? and How’s Work? 

Also mentioned:

• Why Nobody Is Having Great Sex & How To Make it Amazing with Dr. Emily Morse
• 4 Big Signs That a Relationship Won't Last and the Latest Science on Creating Love with Drs. Julie and John Gottman
• Why Some Relationships Don’t Last With Esther Perel

This episode is brought to you by Ollie, Lifeforce, and Lumebox. 

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. 

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! 

Lumebox is offering my community 50% off their portable Red Light device for Black Friday! Just go to thelumebox.com/dhru to get your device. Sale ends 12/2. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Momentous, Lifeforce, and One Skin.

In today’s world, addiction takes many forms—whether it’s alcohol, drugs, social media, or snacking on ultra-processed foods. Certain key factors drive these behaviors and make breaking the cycle of addiction challenging. Today’s guest offers powerful insights into brain health and psychology, explaining why these behaviors occur and how we can break free.

Today on The Dhru Purohit Show, Dhru sits down with Harvard-trained psychiatrist Dr. Alok Kanojia to explore addictions, how they start, and their impact on brain health. Dr. Kanojia explains the roles of dopamine and serotonin in addictive behaviors and reveals the lifestyle habits that deplete serotonin. He also shares his top tips for successful morning routines and the secret to mastering self-control. If you’re looking for insights into why we engage in addictive behaviors and advice on how to break free from the cycle, this episode is a must-listen!

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:

• How addictions start (00:00:11)
• How social media impacts brain health (2:41)
• How dopamine and serotonin are impacted during these addictive behaviors (11:56) 
• Top lifestyle behaviors that rob us of serotonin (17:42)
• Morning habits that influence our need for dopamine hits (23:15)
• Dharma and self-control (28:50)
• How to find your purpose (38:35)
• Choosing discomfort (44:35)
• Improving self-control and sitting with the discomfort of being uncomfortable (49:25)
• Dr. K’s journey (01:00:45)
• Meditation practice and how Dr. K started his meditation practice (1:06:45)
• Ultra-processed foods, gut health, and depression (1:14:35)
• Dr. K’s PSA on mental health advice on social media and comfort crisis (1:20:05)

Also mentioned in this episode:

• Dr. K’s Book: How to Raise a Healthy Gamer 
• Healthy GamerGG Spotify Podcast
• Healthy GamerGG Apple Podcast 

For more on Dr. K, follow him on X/Twitter, Twitch, TikTok, Instagram, Facebook, LinkedIn, YouTube, and his website.

This episode is brought to you by Momentous, Lifeforce, and One Skin. 

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, 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, 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. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Bioptimizers, Cozy Earth, and Levels.

You might think weight loss is all about discipline, but today’s guest reveals there is more to the story. Weight loss also involves minimizing hunger, increasing satiety, and interrupting food noise.

Today on The Dhru Purohit Show, Dhru sits down with exercise and nutrition expert Stan Efferding. Stan shares his top strategies for minimizing hunger and takes a deep dive into the habits that drive it. He also discusses why calorie counting can be beneficial, explores various weight-loss strategies, and offers guidance on choosing the best approach. Additionally, Stan shares valuable lessons he’s learned over the years, reveals what he’s changed his mind about, and highlights the exercises he prioritizes. If you’re looking for practical tips on nutrition, exercise, and weight loss, this episode is a must-listen!

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:

• Strategies for minimizing hunger (00:43)
• Types of diets (6:44)
• Calorie counting and awareness (13:12)
• Exercise and energy expenditure (18:42)
• Strategies for weight loss and factors to consider when choosing one (26:30)
• Habits that drive hunger (32:27)
• What Stan got wrong and the lessons he learned (37:23)
• The importance of food quality and testing (44:11)
• Exercises to prioritize and deprioritize (48:22)
• Stan’s principles (54:52)
• Reactionary versus resolve to do better (01:02:42)
• Final thoughts (01:07:42)

Also mentioned in this episode:

• Stan’s Meal Prep- Vertical Diet 

For more on Stan, follow him on Instagram, Youtube, and on his Website.

This episode is brought to you by BIOptimizers, Cozy Earth, and Levels.

BIOptimizers Black Friday sale on all their products lasts all November long. Just go to bioptimizers.com/dhru and use code DHRU10 to get your discount of 25% sitewide and $100 worth of free gifts today!

Right now, get 40% off your Cozy Earth sheets. 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.

Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Bon Charge, Fatty15, and Lifeforce.

A long and healthy life isn’t just about physical well-being—our emotional health and social relationships are crucial in determining whether we truly thrive. Spotting toxic relationships and navigating them can be challenging, but today’s guests offer valuable insights on assessing the relationships in our lives and reclaiming our health.

Today on The Dhru Purohit Show, we have a special compilation episode featuring Dhru's conversations with guests about the profound impact of toxic relationships on our physical and mental health.

Dr. Ramani delves into why staying in toxic relationships is a major public health issue that often goes unspoken. She shares insights into the diseases she’s observed in patients linked to toxic relationships, the rapid healing that can occur after leaving them, and the damaging cycle of self-blame individuals face when dealing with a narcissist.

Vanessa Van Edwards explores how to assess our inner circle, recognize the effects of ambivalent relationships, and identify key red flags of ambivalence. She also highlights the traits of a master communicator and offers tips on how to use those skills as an invitation to clarify intentions.

Dr. Ramani Durvasula is a licensed clinical psychologist, Professor Emerita of Psychology at California State University Los Angeles, and the Founder and CEO of LUNA Education, Training & Consulting. She discusses narcissism on her popular YouTube channel and social media, her popular online program on healing from narcissistic abuse, and as the host of the podcast Navigating Narcissism with Dr. Ramani.

Vanessa Van Edwards is a multi-time bestselling author and renowned behavioral researcher on professional communication and leadership. Vanessa’s work has been featured in national and international media and to audiences in workshops worldwide.

In this episode, Dhru and his guests dive into: 

• The public health issue of our time (2:10)
• Disease and healing when toxic relationships are removed (4:40)
• Lack of courage, training, and awareness among professionals (9:07)
• What is a narcissist, and how to spot one (16:46)
• Studies on the quality of our relationships and happiness (22:35)
• How to assess your inner circle (24:21)
• Ambivalent relationships (27:21)
• Red flags and body language indicating ambivalence (31:11)
• Master communicators and how to change the agenda (40:41)
• How to practice discernment (44:31)
• Characteristics of a narcissist and self-blame (48:51)
• When leaving isn’t possible and support systems (53:21)

This episode is brought to you by Bon Charge, Fatty15, and Lifeforce. 

Right now, BON CHARGE is offering my community 15% off; just go to boncharge.com/DHRU and use coupon code DHRU to save 15%.

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.

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This episode is brought to you by Birch Living, Momentous, and ARMRA.

We all know there are key lifestyle habits that help us feel and look our best. But with the endless skincare products and trends, it’s tough to know what’s truly beneficial, worth the investment, and safe for a youthful glow. Today’s guest, America’s Holistic Plastic Surgeon, returns to the podcast for round two and helps us cut through the noise to find what’s worth adding to our busy routines.

Today on The Dhru Purohit Show, Dhru sits down with Dr. Anthony Youn, America’s holistic board-certified plastic surgeon. Dr. Youn shares insights on how to prevent and address loose skin, along with top lifestyle factors, supplements, and practices to maintain skin elasticity. He also debunks popular social media myths about skincare. Dr. Youn discusses the research behind his skincare line and answers rapid-fire questions from the podcast community. If you’re looking for research-based answers to all your skin questions, this episode is for you.

In this episode, Dhru and Dr. Youn dive into:

• How to prevent loose skin or turkey neck (1:02)
• Tech neck from constantly looking at your phone (5:54)
• Options to address saggy skin (13:00)
• Radiofrequency micro-needling as the gold standard (16:50)
• Exercise and skin elasticity (26:30)
• Sauna's effect on the skin appearance and dry brushing (29:00)
• Why is collagen so essential and supplementation (40:50)
• Dietary trends that don’t make the cut (53:20)
• Dr. Youn's 2-minute skincare routine (01:01:50)
• Frownies and face tapes (1:07:35)
• How to avoid acne scarring (1:10:42)
• Why makeup wipes aren’t ideal (1:14:50)
• How do I know if my collagen levels are low (1:16:35)
• Relationship between caffeine and hydration (1:19:20)
• What should we be adding and removing from our diets (1:22:13)

Also mentioned in this episode:

• Dr. Youn’s Collagen
• Dr. Youn’s Skincare Products

For more on Dr. Youn, follow him on Instagram, YouTube, TikTok, Apple Podcasts, and his website.

This episode is brought to you by Birch Living, Momentous, and ARMRA.

To get 25% off your Birch Living mattress plus two free eco-rest pillows, head over to birchliving.com/dhru today.

Until November 24th, you can use code DHRU at checkout on livemomentous.com for 25% off all of our favorite supplements and receive a free gift of 5 nights of their best-selling Sleep packs for orders over $75.

Get 15% off your first order of Armra Colostrum at tryarmra.com/DHRU or enter DHRU to get 15% off your first order.

Learn more about your ad choices. Visit megaphone.fm/adchoices