Dhru Purohit Show

This episode is brought to you by BiOptimizers, Puori, Branch Basics, and LMNT.

Most people are doing their best to stay healthy in a world their biology doesn’t recognize. They’re following modern advice, stacking routines, and trying to keep up, while their body is quietly asking for something much more basic.

Today on The Dhru Purohit Show, Dhru sits down with physician and author Dr. John La Puma to unpack the hidden health consequences of modern indoor living and why he calls it an “Indoor Epidemic.” Dr. La Puma explains how spending the majority of our time indoors disrupts our circadian rhythm, accelerates aging, and increases the risk of chronic disease. He also breaks down the powerful role of light as a biological signal influencing mood, energy, and sleep, and explains why even small doses can significantly impact our health. 

Dr. John La Puma is a two-time New York Times bestselling author, board-certified internist, and professionally trained chef who pioneered Culinary Medicine. He now pioneers EcoMedicine from his small regenerative teaching farm. His upcoming book, Indoor Epidemic, reveals a clinically validated intervention, presenting nature as foundational medicine, an essential component of health, and the missing pillar in optimizing longevity and healthspan.

In this episode, Dhru and Dr. La Puma dive into:

(0:00) Intro

(00:10) How indoor living impacts our health(01:29) More time indoors increases chronic disease risk(04:30) What the data really reveals(08:20) “Digital obesity” and resetting brain signals

(10:58) The benefits of spending time outdoors(22:48) Light as a natural antidepressant

(27:48) Indoor living and accelerated aging

(36:30) Dr. La Puma’s origin story and mission

(47:27) Small habits that drive long-term change

(59:22) Simple ways to improve your diet

(1:00:49) How gardening supports overall health

(1:14:22) Staying productive in a busy world

(1:21:45) How schools can support children’s health

(1:28:37) Social connection and community

(1:36:17) The health benefits of nature

(1:40:33) Where to find Dr. La Puma’s work

Also mentioned in this episode:


Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years--7% Outdoor Rx Restores Them


La Puma Farms

For more on Dr. La Puma, follow him on Facebook, Instagram, LinkedIn, YouTube, or visit his Website.

This episode is brought to you by BiOptimizers, Puori, Branch Basics, and LMNT.

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.

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, 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!

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

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This episode is brought to you by Our Place, Bon Charge, Cozy Earth, and Maui Nui.

We tend to think of vision as an eye issue. But it’s really a brain issue. Nearly half the brain is involved in processing visual information, which means the way we use our eyes can shape our focus, energy, and cognitive performance more than most people realize.

Today on The Dhru Purohit Show, Dhru sits down with neuro-optometrist Dr. Bryce Appelbaum to explore why our vision is about far more than eyesight, and how the way we use our eyes every day can profoundly shape brain function, focus, and overall well-being. Dr. Appelbaum explains how modern habits, especially constant screen exposure, are quietly straining our visual system and nervous system. He shares practical strategies to reduce daily eye stress, exercises that can strengthen your visual system and improve attention, and the role of peripheral awareness, movement, and sports in training the eye-brain connection. Dr. Appelbaum also debunks common myths about dyslexia and reading challenges, discusses blue light and screen overload, and breaks down his approach to building visual resilience in a digital world. 

Dr. Bryce Appelbaum is a neuro-optometrist and the founder and CEO of MyVisionFirst, a leading practice specializing in functional vision care for all ages. He is known for his work optimizing the eye-brain connection through Vision Performance Training, helping patients recover from concussion-related vision issues, improve visual performance, and build resilience in today’s screen-heavy world.

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

(0:00) Intro

(00:47) The powerful neurological link between your eyes and brain

(03:38) The modern habits quietly damaging our vision

(05:03) Simple ways to reduce daily eye strain

(09:26) The long-term consequences of neglecting vision health

(14:13) How visual overload leads to brain fog and burnout

(19:24) Vision exercises you can do anywhere and why peripheral vision matters

(29:43) Dr. Appelbaum’s journey overcoming his own vision challenges

(34:14) The truth about dyslexia and reading struggles

(45:02) Protecting your eyes in a screen-dominated world

(57:08) The surprising power of “eye push-ups”

(1:03:06) The best sports for training your eyes and brain

(1:07:14) Do reading glasses actually help?

(1:10:22) Supplements that support eye health

(1:21:56) Why reading makes some people sleepy

(1:33:36) Light sensitivity and night driving issues explained

(1:36:05) What parents should know about kids’ eye development

(1:38:03) Where to find Dr. Appelbaum’s work

Also mentioned in this episode:


Take the free online vision assessment 


Try ScreenFit for Free


Free Guide: 5 Steps to Better Vision 


Learn more about ScreenFit $200 off ScreenFit™ using code DHRU at screenfit.com/enroll


10% off Digital Performance Lenses using code DHRU


The Cancer & Dementia Link Nobody Warned You About with Dr. Satchin Panda


LED lighting Undermines Human Visual Performance 


The Brain Training That Actually Lowered Dementia Risk Over 20 Years

For more on Dr. Appelbaum, follow him on Facebook, Instagram, TikTok, LinkedIn, YouTube, or visit his Website.

This episode is brought to you by Our Place, Bon Charge, Cozy Earth, and Maui Nui.

Reduce your toxic load by upgrading your cookware! Go to fromourplace.com today and use promo code DHRU to save 40% off from March 23rd through April 12th.

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%.

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

Right now, Maui Nui Venison is offering my listeners a 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!

Sign up for Dhru’s Try This Newsletter
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This episode is brought to you by Puori, One Skin, Rho, and Momentous.

Most people trying to lose belly fat are focused on the wrong things. They’re chasing trends, stacking tactics, and putting energy into strategies that barely move the needle, while the biggest drivers of visceral fat often go overlooked.

Today on The Dhru Purohit Show, Dhru sits down with fitness expert and Mind Pump co-founder, Sal Di Stefano, to break down what actually matters when it comes to visceral fat. Using a tier-ranking framework, Sal categorizes the biggest contributors to fat gain and the most effective strategies for reducing it. He shares why visceral fat is more dangerous than most people realize, unpacks the real role of hormones like cortisol, testosterone, and estrogen, and clears up the confusion around menopause, hormone replacement therapy, and fat loss. Sal also ranks the impact of sleep, alcohol, ultra-processed foods, and stress, while breaking down the highest-leverage habits for fat loss. 

Sal Di Stefano began his fitness journey at just 18, quickly rising to prominence as a trainer and opening some of the largest big-box gyms in the California Bay Area. By 24, he launched a wellness-focused fitness studio that combined expertise in hormones, nutrition, gut health, and fitness training. It was during this time that Sal developed his unique, behavior-focused approach to achieving lasting health and fitness success. Today, Sal is a highly sought-after expert known for his practical, easy-to-apply insights. As co-host of the Mind Pump Podcast, the world’s top fitness and health podcast, he’s appeared on hundreds of leading shows and frequently speaks at events for trainers and health practitioners.

In this episode, Dhru and Sal dive into:

(0:00) Introduction

(1:27) The Hidden Fat You Can’t See and Why It’s Dangerous

(4:36) Why Menopause Weight Gain Isn’t What You Think

(8:57) Can Hormone Therapy Actually Help You Lose Weight?

(17:24) The Truth About Testosterone and Belly Fat

(21:42) The Stress Hormone Quietly Driving Belly Fat

(27:57) The Impact of HRT in Women

(32:36) The Sleep Mistakes Wrecking Your Health

(39:32) The Fat-Burning Power of Heavy Lifting

(41:40) The Most Underrated Exercise for Weight Loss

(48:17) Do You Have to Cut Alcohol?

(55:52) GLP-1s Explained: Who Should Use Them and Who Shouldn’t

(1:07:36) The Real Problem With Ultra-Processed Foods

(1:14:45) Fiber and the Gut Connection You’re Missing

(1:22:31) Creatine Myths That Need to Die

(1:26:46) Sprinting: Game-Changer or Overhyped?

(1:29:41) The Mindset Shift That Changes Your Health and Your Life

(1:39:26) How Modern Life Is Quietly Making Us Unhealthy

(1:43:00) How to Find Truth in a World Full of Health Noise

Also mentioned in this episode:


Study on Changes in body composition and weight during the menopause transition 


Try This Newsletter on Stress and Cortisol 


The 4 Big Causes Of Visceral Belly Fat & How To Burn It ASAP


Dr. Vinay Prasad: What is the truth about alcohol consumption

For more on Sal and Mind Pump, follow them on Facebook, X/Twitter, Instagram, Apple Podcasts, TikTok, YouTube, and their Website.

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

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, 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.

Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code DHRU for 20% OFF everything at rhonutrition.com/discount/dhru.

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.

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

This episode is brought to you by Cozy Earth, 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:

(0:00) Intro

(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: 

(0:00) Intro

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