Dhru Purohit Show

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.

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

When we think about fitness and health, walking is often seen as “too easy” to matter. But this episode challenges that assumption, revealing how walking with weight taps into a deeply human ability that builds strength, resilience, and long-term health in ways most modern workouts miss.

Today on The Dhru Purohit Show, Dhru sits down with Michael Easter to explore walking with weight, a forgotten human practice that quietly shaped our bodies, minds, and resilience, and what happens when modern life removes it. Michael traces the evolutionary roots of carrying and movement, explains why many popular fitness approaches fall short, and reveals how this deceptively simple practice can transform strength, endurance, metabolic health, and mental clarity. Michael challenges our obsession with comfort, unpacks the science behind walking with weight, and shares practical insights on how small, intentional discomfort can help us live stronger, more capable, and more resilient lives in a hyper-convenient world.

Michael Easter is a New York Times bestselling author who travels the world uncovering practical, science-backed ideas for living healthier, happier, and more remarkable lives. His reporting has taken him from war zones to the Arctic to the Bolivian jungle, where he’s interviewed thousands of experts, from Nobel laureates to elite athletes, and analyzed cutting-edge research. He shares these insights through his bestselling books The Comfort Crisis and Scarcity Brain, as well as his newsletter Two Percent. His work is used by professional sports teams, Fortune 500 companies, and elite military units, and has helped millions rethink health, performance, and modern life.

In this episode, Dhru and Michael dive into: 

(00:37) Why humans were designed to walk and what we’ve forgotten(04:28) What happens when you add weight to your walks(12:37) Running, carrying, and the hidden blueprint of human movement(20:00) The Tarahumara tribe and what modern fitness gets wrong(26:11) The real idea behind “Walk With Weight”(31:29) Why choosing comfort may be costing you health and resilience(34:24) Simple, real-world ways to start walking with weight(38:24) How weighted walking quietly increases calorie burn(40:04) What the research actually says about walking with weight(47:27) The easiest way to begin walking with weight(56:12) The overlooked science behind weighted walking benefits(1:02:00) The surprising mental and emotional gains from walking with weight(1:09:39) How Michael suggests introducing this practice to others(1:12:07) Where to explore more of Michael’s work

Also mentioned in this episode:


Walk with Weight: The Definitive Guide to Rucking


Walkfully Site

For more on Michael, follow him on Facebook, X/Twitter, Instagram, Threads, Substack, or visit his Website.

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

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

When we think about aging, menopause is often framed as something to endure or “get through.” But this episode challenges that narrative, revealing menopause as a powerful biological and neurological transition that can unlock greater clarity, resilience, and purpose. 

Today on The Dhru Purohit Show, Dhru sits down with Dr. Mindy Pelz to reframe menopause as a powerful biological, psychological, and cultural initiation, not a decline. Dr. Pelz traces the mythology and history that shaped how we view menopause, explains what modern science gets right (and wrong), and unpacks why intense emotions, brain changes, and identity shifts are not signs of dysfunction but signals of transformation. She also dives into practical guidance around nutrition, glucose balance, hormones, genetics, and daily habits that support women in this stage of life, while offering insight into how men can better support the women they love. 

 

Dr. Mindy Pelz is a New York Times bestselling author, visionary educator, and trailblazer in women’s health and hormone science with over two decades of experience building a global movement that helps women understand and harness the power of their bodies at every stage of life. Her new book Age Like a Girl blends cutting-edge science with personal insight to show how fasting, nutrition, and lifestyle shifts can balance hormones, boost energy, and turn midlife’s neurochemical changes into a launchpad for purpose and reinvention. With a Doctorate of Chiropractic and a background in functional nutrition, she brings both rigor and heart to her work championing a bold message: aging isn’t a decline; it’s an evolution, and now is the time for women to get stronger, clearer, and more connected to who they truly are.

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

(1:04) The ancient meaning of menopause and how we lost it

(3:08) The forgotten roadmap of a woman’s life

(6:42) How menopause became medicalized and what we lost along the way

(12:28) What today’s menopause conversation gets wrong

(19:19) Why emotional intensity is a message, not a malfunction

(31:17) The nervous-system breaking point that changed everything for Dr. Mindy

(40:07) Why the world needs elder women more than ever

(45:57) The truths women must know about this stage of life

(51:02) Why menopause requires a totally different way of eating

(55:39) The simple daily rituals guiding Dr. Mindy’s current season

(59:51) The genetic signals most women never hear about

(1:10:01) Why doing less might be the ultimate health upgrade

(1:23:08) How men can better understand and support the women they love

(1:39:29) Rewriting menopause for the next generation

Also mentioned in this episode:


Age Like a Girl, Dr. Mindy Pelz’s new book 


Chris Kresser Article on HbA1C


Dr. Ben Bikman’s Concerns About HbA1C

For more on Dr. Mindy, follow her on Instagram, Facebook, TikTok, YouTube, Apple Podcasts, Spotify, Amazon Music, LinkedIn, or her Website.

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

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

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.

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This episode is brought to you by Maui Nui, One Skin, Branch Basics, and BetterWild.

When we think about longevity, immune health, or aging well, sex is rarely part of the conversation. But this episode challenges that blind spot, revealing why sexual connection and pleasure are fundamental to health, resilience, and how fully we experience life.

Today on The Dhru Purohit Show, Dhru sits down with sex and relationships expert Dr. Nicole McNichols to unpack why sexual pleasure is far more than a “nice-to-have”; it’s a foundational pillar of health, connection, and long-term fulfillment. Dr. McNichols explores how sexual satisfaction influences healthy aging, sleep quality, immune function, and relationship resilience, while dismantling some of the most common myths around desire, mystery, and attraction. This conversation reframes sex as a skill you can cultivate, not a spark you either have or lose, and offers practical insights for couples who want deeper connection, better communication, and intimacy that evolves.

Dr. Nicole McNichols is a renowned professor of human sexuality, author, and speaker with over 20 years of experience bridging science and real-world application to help people better understand sexuality, relationships, and pleasure. Her course, The Diversity of Human Sexuality, is the most popular in the University of Washington's history, enrolling more than 4,000 students annually. She is the author of the upcoming book You Could Be Having Better Sex. Her work has been featured in Psychology Today, The Seattle Times, and Harvard Business Review, and she is the coauthor of Human Sexuality in a Diverse Society and a TEDx speaker. 

In this episode, Dhru and Dr. McNichols dive into: 
(00:39) Why pleasure is essential for health

(02:07) The link between sexual satisfaction and longevity

(14:09) How sexual connection drives life satisfaction

(22:19) How male and female brains experience desire differently

(28:23) The sex, sleep, immunity connection

(38:40) Why planned intimacy works better than spontaneity

(41:38) Why desire loss doesn’t mean love loss

(54:17) Creating intimacy space by reducing friction

(1:08:00) Dr. McNichols’ path to becoming a sex educator

(1:21:10) Self-actualization in marriage

(1:25:50) Navigating mismatched desire without resentment

(1:34:05) Why sex matters in long-term relationships

(1:40:27) What happens when sexual wellness is deprioritized

(1:42:34) Final takeaways

Also mentioned in this episode:


You Could Be Having Better Sex: The Definitive Guide to a Happier, Healthier, and Hotter Sex Life 

For more on Dr. McNichols, follow her on X/Twitter, Instagram, TikTok, LinkedIn, or visit her Website.

This episode is brought to you by Maui Nui, One Skin, Branch Basics, and Betterwild.

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, 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.

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, BetterWild is offering my listeners up to 40% off at BetterWild.com/DHRU. Support your dog’s digestion and allergy defense system today. 

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

True progress often isn’t blocked by a lack of effort, but by hidden traps in how we think, strive, and apply our energy. Many of us push harder, stay busier, and demand more from ourselves, only to feel burned out, stuck, or misaligned. Working harder isn’t always the answer, and today’s guest shows us why.

Today on The Dhru Purohit Show, Dhru sits down with psychologist Dr. Diana Hill to explore how the way we use our energy, not just how hard we try, shapes our health, relationships, and sense of purpose. Dr. Hill unpacks why so many high-achievers feel burned out, stuck, or quietly dissatisfied despite doing “all the right things,” and reveals the hidden traps that keep us spinning our wheels, from misusing our strengths to chasing goals that don’t align with our values. She also introduces the idea of wise effort versus forcing change through pressure and self-criticism. This conversation offers a powerful reframe for anyone who feels overextended or misdirected, showing how psychological flexibility and values-based choices can restore vitality, clarity, and a deeper sense of alignment in everyday life.

Dr. Diana Hill is a psychologist and international trainer specializing in Acceptance and Commitment Therapy (ACT). She helps individuals and organizations build psychological flexibility using science-backed, compassion-driven tools. Diana is the author of four books, including Wise Effort, hosts the Wise Effort podcast, and has been featured in NPR, The Wall Street Journal, Psychology Today, and more—known for making complex psychology practical, clear, and deeply usable.

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

(1:37) When effort turns against you and pushing harder makes things worse

(3:47) The quiet reason resolutions fail and what your intuition already knows

(10:55) The hidden story we were taught about growth and why it’s misleading

(19:02) How your energy gets drained without you ever noticing

(25:46) The perspective shift that changes how you meet challenges and yourself

(30:52) Dr. Hill’s wake-up moment and the unseen cost of trying too hard

(43:30) Why reaching the goal still leaves something missing

(48:07) What avoiding discomfort is actually costing you

(58:46) Discovering your “genius energy” and what it’s meant for

(1:17:16) The self-limiting stories that feel true but quietly hold you back

(1:25:40) The subtle trap of chasing goals instead of living your values

(1:28:17) Dr. Hill’s closing insight on trusting your inner compass

Also mentioned in this episode:


Wise Effort: How to Focus Your Genius Energy on What Matters Most

For more on Dr. Hill, follow her on Instagram, Facebook, LinkedIn, YouTube, Apple Podcasts, Insight Timer, or visit her Website.

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

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

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.

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

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