Dhru Purohit Show

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

Muscle health shapes far more than our appearance, impacting metabolism, energy, resilience, and aging, yet most of us were never taught how to build it or adopt the mindset to protect it for life. Today’s episode explores why shifting toward a muscle-centric approach isn’t intuitive in modern culture, and how learning to train both the body and the mind may be one of the most important upgrades for long-term health.

Today on The Dhru Purohit Show, Dhru sits down with Dr. Gabrielle Lyon to explore why muscle is far more than a fitness goal; it’s a central driver of longevity, metabolic health, and resilience. Together, they unpack the muscle-centric paradigm and how building strength shapes not only the body but also the mindset, emotional regulation, and identity. Dr. Lyon explains the power of neutrality and discernment in unhijacking reactive thought patterns, shares practical tools for moving from complaint to action, and breaks down how clarity of purpose fuels lasting change. This episode reframes health as a responsibility, not a luxury, and offers a roadmap for building strength that carries through every aspect of life.

Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in nutritional science and geriatrics, board-certified in family medicine, and the founder of the Institute for Muscle-Centric Medicine. She runs a private practice serving leaders, innovators, mavericks, and executives across multiple fields, while also working closely with special operations military personnel, all to shift medicine from an obesity-focused model to a muscle-centric paradigm grounded in high scientific integrity.  She is the bestselling author of Forever Strong and the upcoming Forever Strong Playbook. 

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


The muscle mandate: why strength is no longer optional for long-term health (1:00)


A mindset shift: how culture quietly reshapes our relationship with strength (2:15)


The missing skill in a reactive, overstimulated world (15:08)


Practicing neutrality: wow to observe thoughts without being hijacked by them (18:57)


Simple tools to break autopilot in real time (32:20)


Your “why”: the hidden driver behind consistency and real change (38:49)


How to interrupt the complaining loop before it drains your energy (52:44)


Capacity versus challenge and determining where growth happens (57:14)


Moving past being stagnant and identifying the areas of growth (1:02:38)

Also mentioned in this episode:


The Forever Strong PLAYBOOK: Rewrite Your Future in Six Weeks


Forever Strong

For more on Dr. Lyon, follow her on Instagram, Facebook, X/Twitter, TikTok, YouTube, Apple Podcasts, or visit her Website.

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

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

Right now, Maui Nui Venison is offering my listeners exclusive access to their brand-new Always Summer Sausage, the cleanest, most nutrient-dense lunch meat you’ll find. Just go to mauinuivenison.com/DHRU to get yours today. 

Optimize your energy and mental clarity with the purest form of creatine, made by and used by the best. Head to livemomentous.com and use code DHRU for 35% off your first subscription.

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.

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This episode is brought to you by Puori, Hollow Socks, Fatty15, and Branch Basics.

Light shapes far more than our sleep; it influences our metabolism, hormones, energy, and long-term health. Yet modern life has quietly flipped our light environment upside down: too little sunlight during the day and too much artificial light at night. Today’s episode explores why that mismatch may be costing us far more than we realize.

Today on The Dhru Purohit Show, Dhru sits down with Jonathan Jarecki to explore the critical role of sunlight, especially infrared light, in health and longevity. They break down key studies on sun exposure, including its impact on melatonin production, metabolic health, and overall well-being. Jonathan also shares his 2026 Light Challenge (with beginner and advanced levels) and practical strategies for getting more natural light during the day, reducing artificial light at night, and understanding the health risks of inadequate sun exposure. This episode is a powerful reminder that light isn’t just a backdrop to our lives, it’s a biological signal that shapes long-term health.

Jonathan Jarecki is a pre-medical student, studying Biology and Neuroscience. He’s passionate about preventive medicine, evidence-based wellness, and translating cutting-edge research into practical tools for everyday life, exploring how light, water, and bioelectromagnetism shape health, performance, and longevity.

In this episode, Dhru and Jonathan dive into: 


The importance of light and sun exposure on lifespan (1:05)


ICU infrared LED light study (11:20)


The connection between the sun, mitochondria, and melatonin (24:06)


The 2026 Beginner Light Challenge (34:40)


The role of sunlight exposure in metabolic health (38:56)


A lunch-break habit that can reprogram your biology (56:12)


Why evening sunlight matters more than you think (1:00:23)


The phone settings that protect your brain after dark (1:06:33)


How much light do you actually need each day? (1:09:27)


The Advanced Light Challenge for next-level health (1:11:20)


Sunbathing: misunderstood, demonized, and powerful (1:14:46)


​​Why overhead lights at night are a hidden stressor (1:23:32)


Jonathan’s story and journey into studying light (1:30:46)


Final thoughts and key takeaways (1:35:27) 

Also mentioned in this episode:


2026 Light Challenge


Research links


Strainless Lighting


Amber Vintage Incandescent Light Bulbs


Healthlighting


How to turn on night shift mode on your phone


Try This: Fred Kummerow


Want to Maintain Youthful Skin At Any Age? Top Dermatologist and Skin Cancer Expert Shares His Favorite Skin Tips and Tools

For more on Jonathan, follow him on Instagram, Whole Health’s Instagram, LinkedIn, Threads, YouTube, Apple Podcasts, Spotify, or visit his Website.

This episode is brought to you by Puori, Hollow Socks, Fatty15, 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. 

For a limited time, Hollow Socks is offering my community a Buy 3, Get 3 Free Sale. Head to HollowSocks.com for up to 50% off your order.

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.

Right now, Branch Basics is offering 15% off the Premium Starter Kit; just go to branchbasics.com and use the coupon code DHRU. Make 2025 your cleanest, healthiest year yet with Branch Basics!

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

When we think about chronic disease, we don’t always consider the role of emotions. Yet emotional patterns can quietly drive chronic inflammation, which underlies many of today’s most common conditions. Today’s guest shares powerful stories from patients with unexpected diagnoses, revealing how core life habits and major life events often precede, and contribute to, the development of disease.

Today on The Dhru Purohit Show, Dhru sits down with Dr. Ronesh Sinha to explore the often-overlooked emotional factors behind chronic illness, even in people who appear to be doing everything “right” for their health. Dr. Sinha introduces the concept of surprise diseases, explains how emotional patterns shape physical outcomes, and unpacks ideas like “shamily” and emotional immunity. He also shares practical ways to build emotional awareness, why introspection matters, and how open, honest conversations within families can be a powerful tool for long-term health.

Dr. Ronesh Sinha is an internal medicine physician and author of The South Asian Health Solution, who runs a Silicon Valley lifestyle clinic focused on reversing insulin resistance. He serves as Chief Medical Officer for the Silicon Valley Employer Forum, advising major tech companies on health benefits. His work has been featured in Fortune Magazine and the Los Angeles Times, and he hosts the Meta Health Podcast.

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


The invisible risk shaping our metabolic health (1:05)


How emotional suppression fuels “surprise” diseases (5:47)


Shamily: emotional stability, patterns, and family dynamics (11:55)


What stress really does to the immune system (19:16)


Emotional immunity: the missing layer of health (33:17)


The hidden meaning behind head flicks and body signals (39:32)


Why emotional suppression is like an Instant Pot (47:17)


How subvocalization quietly impacts your health (54:56)


Recognizing emotional patterns tied to your personality (1:00:23)


How our thoughts shape connection and belonging (1:10:05)


Simple introspection and relaxation tools that work (1:12:23)


What happens when vulnerability enters family dynamics (1:16:42)


How emotional authenticity improves well-being (1:22:57)

Also mentioned in this episode:


Try This: 7 Things I’m Doing To Keep My Parents Healthy As They Get Older


7 Ways I’m Helping My Parents Stay Healthy As They Get Older

For more on Dr. Sinha, follow him on Instagram, Facebook, YouTube, LinkedIn, Apple Podcasts, Spotify, or visit his Website.

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

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

Right now, One Skin is offering my community up to 30% off your first three subscription orders; just go to oneskin.co and use the coupon code DHRU and give your skin the scientifically proven, gentle care it deserves.

Right now, Maui Nui Venison is offering my listeners exclusive access to their brand-new Always Summer Sausage, the cleanest, most nutrient-dense lunch meat you’ll find. Just go to mauinuivenison.com/DHRU to get yours today. 

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

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 BiOptimizers and Hollow Socks.

As the new year begins, what if you could set small, intentional habits that quietly compound to support your longevity, productivity, and creativity all year long? By reflecting on the past year, choosing focused micro-habits, and taking sustainable, practical steps forward, you can start shaping the life you want to live in the year ahead.

Today on The Dhru Purohit Podcast, we’re revisiting one of our most popular conversations with neuroscientist Dr. Tara Swart. Dhru and Dr. Tara explore the science behind manifestation and the laws of attraction, how to set meaningful goals, and ways to build neuroplasticity through challenge. They also discuss breaking free from limiting habits and addictions, setting healthy boundaries, and share practical tools for navigating self-doubt and building confidence—making this episode a powerful listen for anyone looking to strengthen themselves, start something new, or create healthier relationships.

Dr. Tara Swart is a neuroscientist, former psychiatric doctor, and senior lecturer at MIT Sloan. She is a visiting senior lecturer at King's College, London, and an executive advisor to some of the world's most respected leaders in media and business. She is the lead author of the award-winning book Neuroscience for Leadership and was named the world's first Neuroscientist in Residence at Corinthia Hotel, London. Dr. Swart is passionate about teaching others how to apply lessons from cognitive science to enhance everyday lives.

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


Digital detox and why stepping away can reset your mind (1:02)


Boosting boundaries, creativity, and connection to nature (2:08)


Why two to three micro-habits per quarter work better than New Year’s resolutions (14:39)


The power of reflecting on past wins (24:25)


How challenging your brain builds neuroplasticity and growth (32:51)


The science behind getting 1% better each day through small changes (40:04)


Rewiring deep neural patterns and using affirmations to reinforce self-worth (49:53)


Dr. Tara’s six principles for knowing you’re on the right path (58:13)


Why manifestation can feel uncomfortable and how resilience and intuition help (1:04:53)


A powerful question to face fear and uncertainty (1:07:36)


Manifesting longevity by clearly defining what your life needs (1:11:45)


Three warning signs a relationship may fail (1:18:21)


Building a healthy relationship through connection and clear communication (1:26:34)


Attracting the partner you want (1:33:47)


How eye contact and laughter strengthen (1:39:12)


Why scheduling intimacy can help during stressful seasons (1:41:30)


Why loneliness is rising and how to create real connection (1:49:18)


Simple reminders to reconnect with your potential and purpose (1:51:55)

Also mentioned in this episode:


The Source: The Secrets of the Universe, the Science of the Brain

For more on Dr. Tara Swart, follow her on Instagram, X/Twitter, Facebook, LinkedIn, or visit her Website.

This episode is brought to you by BiOptimizers and Hollow Socks.

Go to bioptimizers.com/dhru now and enter promo code DHRU to get 26% off select products and bundles during their New Year New You sale.

For a limited time, Hollow Socks is offering my community a Buy 3, Get 3 Free Sale. Head to HollowSocks.com for up to 50% off your order.

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, Bon Charge, and Momentous.

Most people who lose weight end up regaining it, and that cycle can be even more pronounced after stopping GLP-1 medications if there isn’t a clear plan in place. Weight loss gets most of the attention, but maintenance is where people tend to struggle. Today’s guests share a practical framework for navigating that challenge and achieving long-term success.

Today on The Dhru Purohit Show, Dhru sits down with Dr. Holly Wyatt and Dr. James Hill to break down what really drives long-term success with weight loss, especially in the era of GLP-1 medications. We explore why losing weight and keeping it off require different skills, why a clear maintenance plan matters as much as the initial weight loss, and how mindset and social environment can quietly make or break progress over time. Dr. Wyatt and Dr. Hill also share practical strategies for physical activity, navigating food choices, and recognizing early warning signs of weight regain before it snowballs, making this a must-listen for anyone focused on sustainable, lasting results.

Dr. Holly Wyatt is a physician and endocrinologist with over 25 years of experience in weight loss and long-term weight management, known to millions from Extreme Weight Loss. She’s a coauthor of State of Slim, creator of the SOS programs, and a Professor of Nutrition Sciences at the University of Alabama at Birmingham, where she researches what it truly takes to maintain weight loss. She also co-hosts the podcast Weight Loss and…, translating science into practical strategies for everyday life.

Dr. James O. Hill is one of the world’s leading obesity researchers, with over 40 years of experience studying weight regulation and metabolic health. He has published 700+ scientific papers, co-founded the National Weight Control Registry, and recently helped launch the International Weight Control Registry. Dr. Hill is a Professor of Nutrition Sciences at the University of Alabama at Birmingham, directs the Nutrition Obesity Research Center, and is the coauthor of State of Slim and The Step Diet Book.

In this episode, Dhru, Dr. Wyatt, and Dr. Hill dive into: 


The importance of planning for weight maintenance (1:30)


Insights from the National Weight Control Registry (4:01)


Understanding how GLP-1 medications work (6:30)


Side effects and quality-of-life considerations (8:33)


The return of hunger after stopping medications (11:35)


The debate between medication and traditional methods (16:18)


Chasing the perfect diet: a common mistake (24:00)


Advocating for health, confidence, and self-management (29:02)


Key practical recommendations for weight maintenance (39:25)


Strategies for increasing protein and fiber intake (45:26)


Managing liquid calories and their impact (48:44)


Early warning signals for weight regain (54:48)


The influence of social networks on weight (59:31)


Mindset and identity in weight management (1:05:28)


Physical activity that supports weight maintenance (1:10:28)

Also mentioned in this episode:


Losing the Weight Loss Meds: A 10-Week Playbook for Stopping GLP-1 Medications Without Regaining the Weight

For more on Dr. Wyatt and Dr. Hill, follow them on Dr. Wyatt’s Instagram, Apple Podcasts, Spotify, Amazon Music, or visit their Website.

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

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

Right now, Bon Charge is having their holiday sale and offering my community 25% off. Just go to boncharge.com/DHRU and use code DHRU to save 25% today.

Optimize your energy and mental clarity with the purest form of creatine, made by and used by the best, now available in convenient and tasty lemon lime chews. 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