Dhru Purohit Show

This episode is brought to you by Cozy Earth, BiOptimizers,  Maui Nui, and One Skin. 

We’ve been told that cognitive decline is just a normal part of aging. But what if the real story has less to do with age and more to do with how we’re living? Your brain is constantly adapting to the signals you give it, and those signals may matter far more than you think.

Today on The Dhru Purohit Show, Dhru sits down with neuroscientist and performance expert Dr. Tommy Wood to challenge the idea that cognitive decline is inevitable and reveal how our modern lifestyle may be quietly reshaping our brain health. Dr. Wood explains why dementia risk is often a mismatch problem, breaks down the Movement Funnel and the three types of exercise that stimulate different brain networks, and shares his “3 S’s” framework for building long-term resilience. He also unpacks the science behind high-intensity training, purpose and social connection, brain training, stress, creatine, and what truly separates superagers from everyone else.

Dr. Tommy Wood is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, where his research focuses on brain health across the lifespan, from newborn brain injury to adult traumatic brain injury and long-term cognitive decline. He earned an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in Physiology and Neuroscience from the University of Oslo. He has consulted with elite athletes, including multiple Formula 1 drivers, and serves as Director and Treasurer of the British Society of Lifestyle Medicine and as Head of Research for the dementia-prevention charity Food for the Brain.

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

(2:03) Cognitive decline isn’t a brain issue; it’s a lifestyle mismatch

(10:18) The overlooked force that could matter more than any supplement.

(15:00) How modern life quietly reshaped our thinking about aging and mortality

(18:37) The evolutionary truth your body and brain still expect from you

(30:29) The landmark study that changed how scientists view dementia risk

(41:06) Why pushing your limits might sharpen your mind faster

(44:00) The framework that explains why your workouts may not be enough

(50:57) What early childhood movement reveals about lifelong brain resilience

(57:30) The three simple levers that could shift your brain’s trajectory

(1:18:06) Why brain games are not the full answer to cognitive longevity

(1:28:22) How purpose-driven communities seem to outperform biology

(1:35:57) The counterintuitive way to think about stress and long-term health

(1:41:28) The surprising compound that fuels both muscle and mind

(1:46:50) What truly separates superagers from everyone else

(1:53:03) The mindset shift that ties everything together

Also mentioned in this episode:


The Stimulated Mind


Brain HQ


Creative Experiences and Brain Clocks Study

For more on Dr. Wood, follow him on X/Twitter, Instagram, LinkedIn, Apple Podcasts, or visit his Website.

This episode is brought to you by Cozy Earth, BiOptimizers, Maui Nui, and One Skin. 

Right now, get 20% off your Cozy Earth sheets and sleepwear. Just head over to cozyearth.com/dhru and use code DHRUP.

Upgrade your digestion with enzymes! Go to bioptimizers.com/dhru now and enter promo code DHRU to get 15% off any MassZymes order and all BiOptimizers products.

Right now, Maui Nui Venison is offering my listeners a limited collection of my favorite cuts and products and a FREE 12-pack of venison jerky sticks with your first order of $79 or more! Just go to mauinuivenison.com/dhru to secure your access now, but hurry, supply is limited!

Right now, One Skin is offering my community 15% off; just go to oneskin.co and use the coupon code DHRU to save 15% and give your skin the scientifically proven, gentle care it deserves.

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 Puori, Fatty15, Our Place, and Branch Basics.

When it comes to pregnancy, most advice focuses on what to avoid. But what if the real conversation should be about what actively builds your baby’s brain and long-term health?

Today on The Dhru Purohit Show, Dhru sits down with Jessie Inchauspé to discuss the four building blocks of pregnancy nutrition. Dhru and Jessie dive into the hidden impact of glucose on your baby’s developing brain, the pregnancy nutrition myths that need to go, and the overlooked nutrient that helps wire memory before birth. They unpack nausea and food aversions, share simple glucose hacks every pregnant mom should know. Jessie also highlights the protein mistake most moms don’t realize they’re making, explains the connection between glucose, inflammation, and the brain cells few people talk about, and breaks down the truth about “eating for two.”

 

Jessie Inchauspé is on a mission to translate cutting-edge science into simple, practical tools for better physical and mental health. As the founder of the popular @GlucoseGoddess account, she shares life-changing food habits with hundreds of thousands of people. In her bestselling book Glucose Revolution, she uncovers how blood sugar shapes everything from cravings to fertility and offers easy, science-backed hacks to optimize it, without giving up the foods you love.

In this episode, Dhru and Jessie dive into: 

(2:13) The hidden impact of glucose on your baby’s brain

(10:00) Pregnancy nutrition myths that need to go

(12:10) The overlooked nutrient that helps wire memory

(18:18) Nausea and food aversions

(19:46) Simple glucose hacks every pregnant mom should know

(31:24) The fish debate: what actually matters for baby’s brain

(34:43) The protein mistake most moms don’t realize they’re making

(39:41) Glucose, inflammation & the brain cells no one talks about

(44:30) Dhru opens up about his wife’s pregnancy journey

(47:31) Are you really “eating for two”? The calorie truth

(53:30) How Jessie feeds her son (and why it matters)

(55:20) What Jessie would do differently before getting pregnant

(1:00:20) The protein powder Jessie personally uses

Also mentioned in this episode:


9 Months That Count Forever 


Autism Prevention 5 Days a Week

For more on Jessie, follow her on Facebook,  X/Twitter, Instagram, TikTok, YouTube, or visit her Website.

This episode is brought to you by Puori, Fatty15, Our Place, and Branch Basics.

Quality protein matters. Get 32% off Puori Grass-Fed Whey Protein and a free shaker when you start a subscription at puori.com/DHRU and use code DHRU at checkout. 

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.

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, Branch Basics is offering 15% off the Premium Starter Kit; just go to branchbasics.com and use the coupon code DHRU. Make 2026 your cleanest, healthiest year yet with Branch Basics!

Sign up for Dhru’s Try This Newsletter
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This episode is brought to you by Cozy Earth, LMNT, Maui Nui, and One Skin.

When we think about weight loss, it’s usually framed as a matter of willpower. Eat less. Move more. Try harder. But this episode explores an alternative perspective. Dr. Jason Fung argues that obesity isn’t simply about calories, but about hunger, hormones, and what he describes as a biological “fat thermostat” that may be working against you.

Today on The Dhru Purohit Show, Dhru sits down with Dr. Jason Fung to unpack his framework for understanding weight gain and fat loss. Dr. Fung explains why he believes calorie restriction often fails, the three types of hunger he describes, and how what he calls “over-hunger” may drive weight gain more than overeating alone. He also breaks down his concept of the “fat thermostat,” metabolic compensation, and what he believes we can learn from other cultures about food environments. He shares his views on GLP-1 drugs, protein needs, and the three “golden rules” he recommends for resetting hunger naturally.

Dr. Jason Fung is a Nephrologist, researcher, and bestselling author known for reshaping the conversation around obesity, diabetes, and fasting. His books, The Obesity Code, The Diabetes Code, and The Complete Guide to Fasting, have sold over 1 million copies worldwide and have challenged conventional treatment approaches for type 2 diabetes. He is also the author of The Cancer Code and cofounder of The Fasting Method, a program that helps people lose weight and reverse type 2 diabetes through evidence-based fasting. His work has been featured in CNN, Time, The Atlantic, and Forbes.

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

(00:37) The Real Problem Isn’t Overeating. It’s Over-Hunger

(5:26) The 3 Types of Hunger (And Which One Is Controlling You)

(13:08) Are Some Calories Actually More Fattening Than Others?

(17:07) The “Fat Thermostat” That’s Secretly Defending Your Weight

(33:51) How Ultra-Processed Foods Hijack Your Hormones

(41:46) The “Healthy” Ultra-Processed Foods Hiding in Plain Sight

(45:10) What Other Countries Get Right About Food (That We Don’t)

(52:00) Who Told Us We Needed to Snack Every 3 Hours?

(55:50) Are You Eating Enough Protein? 

(1:03:23) GLP-1s: Breakthrough Tool or Temporary Fix?

(1:12:34) The 3 Golden Rules That Actually Reset Hunger

(1:19:45) Can You Overeat “Healthy” Food? 

(1:21:45) Why Mindless Eating Is More Powerful Than You Think

(1:29:35) The Hidden Habits That Keep You Hungry

(1:37:12) Health Markers That Reveal Your Metabolism Is Struggling

(1:45:10) Where to Go Deeper with Dr. Jason Fung

Also mentioned in this episode:


The Hunger Code: Resetting Your Body's Fat Thermostat in the Age of Ultra-Processed Food


Dr. Jason Fung Masterclass 


The Biggest Ozempic Mistakes: What to Do After GLP-1 Drugs to Keep the Weight Off for Good with Dr. Holly Wyatt and Dr. James Hill

For more on Dr. Fung, follow him on Facebook, X/Twitter, Instagram, YouTube, or visit his Website.

This episode is brought to you by Cozy Earth, LMNT, Maui Nui, and One Skin.

Right now, get 20% off your Cozy Earth sheets and sleepwear. Just head over to cozyearth.com/dhru and use code DHRUP.

Check out LMNT’s new refreshing slim sparkling cans in Pineapple Salt, Lemonade Salt, Black Cherry Salt, and Orange Salt! Right now, LMNT is offering my listeners a free electrolyte sample pack with any purchase. Head over to drinkLMNT.com/dhru today.

Right now, Maui Nui Venison is offering my listeners a limited collection of my favorite cuts and products and a FREE 12-pack of venison jerky sticks with your first order of $79 or more! Just go to mauinuivenison.com/dhru to secure your access now, but hurry, supply is limited!

Right now, One Skin is offering my community 15% off; just go to oneskin.co and use the coupon code DHRU to save 15% and give your skin the scientifically proven, gentle care it deserves.

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, BiOptimizers, Momentous, and Branch Basics.  

When we think about cognitive decline, it’s often framed as something inevitable, something that just happens with age. But this episode challenges that narrative, revealing that brain health is far more dynamic, responsive, and within our control than we’ve been led to believe.

Today on The Dhru Purohit Show, Dhru sits down with Dr. Majid Fotuhi to unpack what it really takes to protect, strengthen, and even improve your brain as you age. Dr. Fotuhi explains why cognitive decline exists on a spectrum, how lifestyle choices can slow or prevent it, and what the latest research says about reversing early Alzheimer’s. He shares powerful patient stories, breaks down the surprising link between hearing loss and memory issues, and outlines his Five Pillars of Brain Health. Dr. Fotuhi also dives into Tau PET scans, cutting-edge brain training strategies, and why taking action now may be the single most important decision you make for your future cognitive health.

Dr. Majid Fotuhi is a neurologist specializing in memory, concussion, and successful aging. With over 30 years of teaching, clinical practice, and neuroscience research at Harvard Medical School and Johns Hopkins, he has developed a multidisciplinary program to help people of all ages improve memory and attention. The results of his program have been published in numerous scientific journals and in his three books. Passionate about public education on brain health, Dr. Fotuhi also teaches in the Department of Psychological and Brain Sciences at George Washington University and at Harvard Medical School.

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

(00:39) Can you slow cognitive decline

(2:30) The overlooked daily habits that make or break your brain

(6:56) Surprising patient results

(17:50) Understanding the spectrum of cognitive decline

(22:36) The surprising link between hearing loss and memory loss

(30:54) How research on reversing Alzheimer’s has evolved

(37:27) Why waiting for symptoms could be your biggest mistake

(40:25) The Five Pillars of Brain Health

(53:12) The most powerful brain reset you’re probably undervaluing

(56:29) Brain-friendly nutrition: what to embrace and what to avoid

(1:07:00) Purpose, mindset, and cortisol: the hidden brain chemistry connection

(1:17:23) Tau PET scans explained: what they reveal about your brain

(1:29:24) Can you train your brain like a muscle?

(1:35:27) Inside the 12-week brain training protocol

(1:42:42) Dr. Fotuhi’s most important brain health advice

Also mentioned in this episode:


The Invincible Brain: The Clinically Proven Plan to Age-Proof Your Brain and Stay Sharp for Life


Is Eating Fish Safe? A Lot Safer Than Not Eating Fish!


Seatopia Fish

For more on Dr. Fotuhi, follow him on Facebook, X/Twitter, Instagram, TikTok, LinkedIn, YouTube, or visit his Website.

This episode is brought to you by Bon Charge, BiOptimizers, Momentous, and Branch Basics.

Right now, Bon Charge is offering my community 15% off their Red Light Cap. Just go to boncharge.com/dhru and use code DHRU to save 15%.

Upgrade your digestion with enzymes! Go to bioptimizers.com/dhru now and enter promo code DHRU to get 15% off any MassZymes order and all BiOptimizers products.

Right now, Momentous is offering our listeners up to 35% off their first order with promo code DHRU. Head to livemomentous.com and use code DHRU for 35% off your first subscription.

Right now, Branch Basics is offering 15% off the Premium Starter Kit; just go to branchbasics.com and use the coupon code DHRU. Make 2026 your cleanest, healthiest year. 

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 Puori, Cozy Earth, Fatty15, and Birch Living.

Circadian rhythm is one of the most overlooked drivers of long-term health. It influences when we sleep, how we metabolize food, how our brain repairs itself, and even how our immune system functions. When this internal clock falls out of sync, the effects ripple through every system in the body.

Today on The Dhru Purohit Show, Dhru sits down with circadian biology expert Dr. Satchin Panda to explore the four pillars of circadian health and how losing alignment can contribute to cognitive decline and Alzheimer’s disease. Dr. Panda shares key strategies to reduce your risk and breaks down the science behind why protecting your master clock is critical for preventing chronic disease. He also explains the importance of time-restricted eating, how timing influences the effectiveness of medications and cancer immunotherapy, and the role exercise plays in detoxification. 

Dr. Satchin Panda is a world-renowned pioneer in circadian biology and a Professor at the Salk Institute for Biological Studies, where he holds the Rita and Richard Atkinson Chair. Recently named a semifinalist in the XPRIZE Healthspan competition, Dr. Panda leads "Team Circadian" in groundbreaking research to reverse biological aging through rhythmic optimization. His discovery of the blue-light sensitive protein melanopsin and his extensive research on time-restricted eating have reshaped global health guidelines, leading to featured presentations at premier international forums including the American Diabetes Association and the professional diabetes societies of Europe and Australia.

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

(00:59) The Circadian–Alzheimer’s Connection

(3:00) Why Light Controls Your Health

(26:36) Sleep as Brain Defense 

(34:01) Inside Your Master Clock 

(38:17) Why Meal Timing Matters 

(49:33) Time-Restricted Eating Explained 

(57:12) Timing Your Medications 

(1:01:27) Circadian Biology & Cancer Treatment 

(1:09:25) Exercise as Cancer Insurance 

(1:16:01) What Exercise Does at the Cellular Level 

(1:26:23) Minimum Effective Dose of Movement 

(1:57:47) The Circadian Challenge 

(2:06:21) Circadian Rhythm as Your Operating System 

(2:11:20) Final Takeaways 

Also mentioned in this episode:


OnTime Health App 


Human Performance Alliance 

For more on Dr. Satchin Panda, follow him on X/Twitter, Instagram, Ontime Health’s Instagram, YouTube, LinkedIn, or visit his Website.

This episode is brought to you by Puori, Cozy Earth, Fatty15, and Birch Living.

Quality protein matters. Get 32% off Puori Grass-Fed Whey Protein and a free shaker when you start a subscription at puori.com/DHRU and use code DHRU at checkout. 

Right now, get 20% off your Cozy Earth sheets and sleepwear. Just head over to cozyearth.com/dhru and use code DHRUP.

Fatty15 is offering an additional 15% off its 90-day subscription Starter Kit. Go to fatty15.com/dhru and use code DHRU to replenish your C15 levels for long-term health.

Birch is exclusively offering my community 27% off their Birch Living mattress—just head to birchliving.com/dhru today.

Sign up for Dhru’s Try This Newsletter
Learn more about your ad choices. Visit megaphone.fm/adchoices