Welcome to The Big Idea of the Week!
Quality sleep is essential for human health, yet 1 in 3 adults in the U.S. report getting less than 7 hours of sleep per night necessary for optimal health and well-being.
Sleep is regulated by our circadian rhythm, or “biological clock,” that synchronizes with our surrounding environment. Today’s fast-paced world has disrupted the circadian rhythm of millions resulting in poor immune health, increased risk for type 2 diabetes, coronary heart disease, cancer, obesity, depression, and so much more.
On today’s episode of The Dhru Purohit Podcast, Dhru shares his personal step-by-step sleep protocol that has helped him transform his sleep. 
In this episode we dive into:
-Mindset and setting an intention for sleep before your day even begins (6:02)
-Getting sunlight early in the morning (7:08)
-The biggest disruptors when it comes to getting quality sleep (9:38)
-Creating an evening routine and wind down ritual (26:19)
-Supplements to support sleep (31:23)
-Splurge items for sleep (42:10) 
Also mentioned in this episode:
-Dr. Mark Hyman’s Sleep Masterclass - https://courses.drhyman.com/sleep-course-own
-Oura Ring - https://ouraring.com/
-Broken Brain Podcast Episode #194: Could This Simple Hack Reduce Anxiety and Panic Attacks? With Dr. Kristen Allott  https://drhyman.com/blog/2021/02/18/bb-ep194/
-BiOptimizer’s Magnesium - www.bioptimizers.com/brain (use the code BRAIN10 to receive 10% off)
-Herbatonin Plant-based Melatonin - https://symphonynaturalhealth.com/products/herbatonin-0-3mg
-The Five Minute Journal - https://www.intelligentchange.com/products/the-five-minute-journal
-The chiliPAD Sleep System  - https://www.chilisleep.com/products/chilipad-sleep-system
-Letsfit White Noise Machine  - https://www.amazon.com/Letsfit-Machine-Sleeping-Fidelity-Soundtracks/dp/B07WHY5DBT
For more on Dhru Purohit, be sure to follow him on Instagram @dhrupurohit, on Facebook @dhruxpurohit, on Twitter @dhrupurohit, and on YouTube @dhrupurohit. You can also text Dhru at (302) 200-5643. 
Interested in joining Dhru’s Facebook Community? Submit your request to join here.
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#203: My Step-by-Step Sleep Protocol

Hi, I'm Dhru (like Drew), and every week, I interview the top experts in health, medicine, and mindset to provide you with in-depth, step-by-step protocols to take your health to the next level.

Alternative Health

Health

Medicine

Science & Medicine

Health & Fitness

This episode is brought to you by Plunge and Lumebox. 

Heart disease stands as one of the foremost global killers, claiming the top spot as the leading cause of death among women. With numerous factors contributing to its development, the future lies in precision cardiology—individually, customized, and prevention-focused. Today's episode is a deep dive into endothelial health and the journey to becoming heart attack-proof.

Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Michael Twyman and Dr. Neel Patel to discuss endothelial and cardiovascular health. Dr. Twyman shares his approach to assessing an individual’s risk of heart disease, metabolic health, and the importance of nitric oxide. Dhru, Dr. Patel, and Dr. Twyman discuss the role of genetics and the bloodwork you can order on your own and through a traditional healthcare system. They also discuss the diet and lifestyle for optimal heart health, supplements that should be incorporated into your daily routine, and the role of statins. 

Dr. Michael Twyman is a board-certified cardiologist focusing on the prevention and early detection of heart disease. Dr. Twyman completed his cardiovascular training at St. Louis University after he completed a four-year active-duty tour as an internist at Naval Hospital Beaufort. He has been in private practice since 2012 and uses the best of conventional, quantum, and Functional Medicine and biohacking to get to the root cause of his patients’ cardiovascular issues.

 
In this episode, Dhru, Dr. Twyman and Dr. Patel dive into (audio version / Apple Subscriber version):


Microplastics and cardiovascular health (00:00:05 / 00:00:05)

How to approach vascular health and what is endothelial health (3:42 / 3:42)

Traditional versus Dr. Twyman’s approach to the risk of heart disease (10:00 / 8:10)

Glycocalyx: what damages it and what supports it (14:32 /13:02)

How to approach metabolic health (21:40 / 20:19)

The role of nitric oxide (24:00 / 22:14) 

Photobiomodulation recommendations (33:00 / 31:07)

Nitrates in your diet, testing nitric oxide levels, and Dhru’s results (42:00 / 39:00)

How does high blood pressure start (53:00 / 51:15)

The role of genetics (57:00 / 54:36)  

The three buckets of bloodwork and ordering bloodwork in the traditional system (1:01:00 / 58:33)

Best diet for heart health (1:18:00 / 1:15:15)

Optimal supplementation (1:26:00 / 1:22:40)

Statins: who should take them and who should avoid them (1:37:00 / 1:33:50)

Biohacking: blue light blocking glasses and sauna (1:58:00 / 1:53:10)



Also mentioned in this episode:

Lifeforce Digital

Huberman Protocol post


Image of Dhru's ApoB results 


For more on Dr. Michael Twyman, follow him on Instagram @drtwyman or his website, drtwyman.com. 

Right now, Plunge is offering my community $150 off cold plunges and their core products. Just go to plunge.com/dhru or enter code DHRU to revolutionize your wellness journey today. 

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.

Cardiologist Shares The Real Cause of Heart Attacks, What to Do About Microplastics and the Top Tests to Assess Heart Health With Dr. Michael Twyman

This episode is brought to you by Lifeforce and Lumebox. 
The weight loss journey isn’t always based on healthy and sustainable habits. Often, the pressure to lose weight can lead to drastic actions that can be harmful. Today’s guest is on a mission to share her weight loss journey, which she does not recommend to others, and provide guidance on how weight loss for better overall health can happen with compassion, empathy, and long-term healthy habits in mind. 
Today on The Dhru Purohit Podcast, Dhru sits down with Michelle Shapiro to discuss weight loss, the myths and misconceptions, and the healthier way to lose weight. Michelle shares her weight loss journey and the symptoms she suffered through. She also shares her thoughts on diet culture and calorie tracking, the importance of individualization, her hot take on intermittent fasting, and the importance of exchanging ideas for growth.
Michelle Shapiro, Integrative/Functional Registered Dietitian from NYC. Michelle has supported over 1000 clients to reverse anxiety, approach their weight with love, and heal digestive issues. Utilizing humor, nuance, and compassion, Michelle helps clients access their liberating self-awareness.

In this episode, Dhru and Michelle dive into (audio version / Apple Subscriber version):

Misconceptions about weight loss that are damaging (0:00:53 /0: 00:53)

Scarcity Mindset (1:41 / 1:41) 

Protein for weight loss and body composition (3:10 / 3:10)

Metabolism changes in response to weight loss journey (8:00 / 6:07)

Michelle’s weight loss journey and the symptoms she suffered (11:00 / 9:13)

Gut health for body composition (20:25 / 18:25)

Michelle’s Losing Weight Lovingly Protocol (24:57 / 22:57)

Weight loss as a symptom and diet culture (29:00 / 25:57)

Is calorie tracking important and helpful (39:00 / 35:33) 

The importance of individualization (50:00 / 46:47)

Foundations that apply to all humans (54:00 / 50:00)

Anxiety and panic attacks as a fire alarm for the body and how to treat them (55:00 / 51:34)

Intermittent Fasting and who should avoid it (1:01:00 / 57:00)

Eastern medicine and the importance of exchanging ideas (1:17:000 / 1:13:30)

Back to the basics (1:21:00 / 1:17:17)


Also mentioned in this episode:

Quiet the Diet, Michelle’s Podcast

To learn more about Michelle, follow her on Instagram, Facebook, or her website. 
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 $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.

The Number One Food For Maintaining Fat Loss And How To Sustain A Healthy Weight And Body Composition With Michelle Shapiro

This episode is brought to you by Bioptimizers, Momentous, and Air Doctor. 

We know that spices have healing properties, but we are now learning that they can help us live longer and fight disease. Today’s guest, nutrition researcher Dr. Deanna Minich is giving us a master class on spices.  

Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Minich to discuss the power of spices. Dr. Minich shares the science behind how spices can reduce the development of advanced glycation end (AGEs) products in our cooked food. She also reveals the top spices to incorporate into our cooking, powerful synergistic combinations, and explains the spice rainbow.
Whether you are just starting your cooking journey or looking to expand your spice palate, this episode is for you! 

Dr. Deanna Minich is a nutrition researcher, educator, and functional medicine-trained clinician with a unique approach to nutrition that combines physiology and psychology. She has served on the Institute of Functional Medicine’s Nutrition Advisory Board and curriculum committee and is a faculty member teaching nutrition for the Advanced Practice Module for Environmental Health. She currently serves on the Board of Directors for the American Nutrition Association and is President of the American College of Nutrition.
 
In this episode, Dhru and Dr. Minich dive into (audio version / Apple Subscriber version):


Preventing AGE’s (00:0016 / 00:0016) 

The power of spices in meat preparation (1:04 / 1:04)

Five spices that should be incorporated into your diet immediately (4:20 / 4:20)

How spices can prevent AGEs and their role in the gut microbiome (6:20 / 6:20)

The benefits of the spice rainbow (15:00 / 11:30)

Incorporating spices into your food and the sensitivities they can cause (18:00 / 14:30)

The most researched spices and their anti-inflammatory effects (22:00 / 18:45)

What to look for when purchasing spices and where to store your spices (47:00 / 42:25)

The healing power of ginger (59:00 / 54:00) 

Garlic for cardiovascular health (1:05:00 / 59:20)

The quality and types of cinnamon for blood sugar control (1:17:00 / 1:11:11)

Synergistic combinations (1:26:00 / 1:20:00) 

Spices to assist with blood pressure regulation (1:28:00 / 1:22:10)

The salt inquiry: the sources, microbiome, and minerals (1:32:00 / 1:27:40)

Dr. Minich’s passion for eating for diversity and eating the rainbow (1:37:00 / 1:31:00)


Also mentioned in this episode:

Link to Dr. Minich's Slides


A Guide to the Rainbow of Spices 

Himalayan Crystal Salt

Try This-This Supplement Reduces Soft Plaque in the Heart


To learn more about Dr. Minich, follow her on Instagram, Twitter, or her website. 

This episode is brought to you by Bioptimizers, Momentous, 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.

Optimize your Omega-3 levels by choosing a quality fish oil made by and used by the best. Go to livemomentous.com and enter promo code DHRU to get 20% off any order. 

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

The 7 Anti-Aging Spices You Need To Eat! - Heal The Body & Stop Inflammation with Deanna Minich

This episode is brought to you by Cozy Earth, Maui Nui, and Lumebox.

We’ve heard about Dr. Thomas Seyfried’s groundbreaking research and approach to cancer as a disease of metabolic dysfunction. Today’s guest was inspired by Dr. Seyfried’s metabolic approach and conducted his own research on brain cancer cells using ketone-based metabolic therapy and hyperbaric oxygen. His findings were mind-blowing!
Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Dominic D’Agostino to discuss his extensive research on brain cancer cells placed in ketosis and under the pressure of hyperbaric oxygen. Dr. D’Agostino shares why his findings provide further insight into the idea that cancer cell growth can be metabolically managed. He also discusses how exercise and a low-carbohydrate diet can be used as metabolic therapies to reduce cancer risk. Dr. D’Agostino shares the critical tests we should focus on to assess our metabolic health and the essential supplements that can support ketosis. 

Dr. Dominic D’Agostino is an Assistant Professor at the University of South Florida College Of Medicine, Molecular Pharmacology & Physiology, where he develops and tests metabolic therapies, including alternative energy substrates and ketogenic agents for neurological disorders, cancer, and wound healing. While studying the effects of gasses on the brains of Navy Seal divers, he developed an approach for metabolically starving cancer cells through diet and compressed oxygen, replacing chemotherapy, surgery, or radiation.  

In this episode, Dhru and Dr. D’Agostino dive into (audio version / Apple Subscriber version):

The most innovative approaches to cancer (00:00:11 / 00:00:11) 

The metabolic approach to cancer (1:30/1:30)

Using the hyperbaric approach in cancer patients (13:00/ 9:03)

The results of Dr. A’gostino’s studies on mice (17:00 / 13:50)

How this research translates to patients (22:00 / 18:05)

Why a ketogenic diet can be therapeutic (37:00 / 32:04)

The role of exercise in cancer prevention (53:00 / 46:35)

What lifestyle factors should we be doubling down on for prevention (55:00 / 50:14)

Dr. D’Agostino’s thoughts on a low carbohydrate diet (1:01:00 / 56:30)

The therapeutic benefits of ketosis (1:11:00 / 1:06:40)

Supplements that can support ketosis (1:19:00 / 1:12:43)

How to measure for ketosis (1:24:00 / 1:18:30)

Checking the status of your metabolic health (1:26:00 / 1:21:30)

Where to find community (1:34:00 / 1:28:16)


Also mentioned in this episode:

Keto Start


Donate to the University of Florida (Metabolic Therapy and Cancer Research #250244)

Levels 


To learn more about Dr. D’Agostino, follow him on Instagram, Twitter, or his website. 

Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com and use code DHRUP.
Right now, Maui Nui Venison is offering my community 20% off your first purchase. Just go to mauinuivenison.com/DHRU or enter the code D-H-R-U at check out to get 20% off and up your high-quality protein today.
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.

Killing and Starving Cancer Cells Using the Power of Ketogenic Diets, Metabolic Therapies, and Hyperbaric Oxygen Combined with Standard of Care with Dominic D'Agostino, Ph.D.

This episode is brought to you by Birch Living, Lifeforce, and Plunge. 

We’ve heard of tests that are used as traditional measures of longevity. Still, a lesser-known but equally important test that should be factored into longevity and long-term independence is VO2 max. This test measures how well your body uses oxygen during exercise, which ultimately translates into how efficiently your body uses oxygen in daily activities as you age. According to today’s guest, increasing VO2 max can significantly reduce your risk of all-cause mortality. 
Today, on the Dhru Purohit Show, Dhru sits down with Dr. Andy Galpin to dive deep into VO2 max and why he believes it is one of the best predictors of longevity. Dr. Galpin breaks down the research behind this test and why it's critical for everyone to know their VO2 max baseline. He also shares why a low VO2 max can cause chronic fatigue, making it challenging to engage in daily activities, and shares his top tips on increasing your VO2 max if you are starting your exercise journey. If you are looking for a deep dive into VO2 Max, this episode is a must-listen. 
Andy Galpin is a tenured professor at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a Human Performance scientist with a PhD in Human Bioenergetics and over 100 peer-reviewed publications and presentations. He is also a Co-founder of Absolute Rest, BioMolecular Athlete, and RAPID Health & Performance.  
In this episode, Dhru and Dr. Galpin dive into (audio version / Apple Subscriber version):

Why VO2 max is a critical factor in longevity (1:05 / 1:05)

What is VO2 max and getting your baseline (10:00 / 7:05)

Challenges with daily activities that demonstrate a low VO2 max (18:00 / 14:56)

Stimulants and the cycle of fatigue (26:00/ 23:07)

The impact of diet on energy (27:00 / 24:33)

Are smartwatches accurate in calculating VO2 max (32:00 / 26:44)

Methods of testing your VO2 max and guidance on choosing the right test (34:00 / 29:50)

Average and optimal VO2X max levels (39:00 / 34:05)

Increasing your levels and the impact on longevity (47:00 / 42:07)

How to get started in improving your levels (49:00 / 44:53)

How often should you test (55:00 / 50:22)


Also mentioned in this episode:

Dr. Galpin’s Published Work

RAPID Health

Absolute Rest


To learn more about Dr. Galpin, follow him on Instagram, Twitter, or his website. 

To get 20% off your Birch Living mattress plus two free eco-rest pillows, head over to birchliving.com/dhru today.
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, Plunge is offering my community $150 off cold plunges and their core products. Just go to plunge.com/dhru or enter code DHRU to revolutionize your wellness journey today.

#203: My Step-by-Step Sleep Protocol

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