This episode is brought to you by Levels, Fatty15, and Momentous. 

The majority of people who attempt to lose weight end up regaining it—not due to a lack of effort, but because of crash diets and unsustainable eating habits. However, we know that consistency and focusing on the basics are the keys to long-term success. Today’s guest is here to share his expertise on the top habits for effective weight loss.  

Today, on The Dhru Purohit Show, Dhru sits down with his friend Dr. Rupy Aujla to discuss the top four daily habits that lead to sustainable weight loss. Dr. Rupy distinguishes between weight and fat loss and highlights the medical benefits of maintaining an optimal weight. He also shares the biggest mistakes people make when trying to lose weight and offers insights on how to implement fasting safely. Additionally, Dr. Rupy provides tips and tricks he’s learned from years of training in Nutritional Medicine. 

Dr. Rupy Aujla is one of the most influential medical doctors in the UK. He has completed a master’s in nutritional medicine while sharing practical insights into healthy eating and thoughtful recipes through his Instagram, website, and podcast platform. Dr. Rupy founded The Doctor’s Kitchen, which strives to inspire and educate about the power of food as medicine and how to cook delicious recipes using carefully selected evidence-based ingredients. 

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

• Confusing weight loss with fat loss (01:01)
• The most critical macronutrient for weight loss (03:57)
• Optimal protein consumption and signs you're under-consuming protein (12:30)
• Medical benefits of maintaining optimal weight (23:30)
• Dr. Rupy’s tips and tricks for optimal protein intake (35:11)
• The critical role of fiber, optimal intake, and gut health (41:10)
• When to eat dinner (56:53)
• Updated research on fasting and the proper way to fast (01:03:38)
• Why even temporarily tracking calories can be helpful (01:14:32)
• Final thoughts (01:20:59)

Also mentioned in this episode:

• Doctor’s Kitchen App 
• Dr. Rhonda Patrick's Masterclass on Microplastics 
• Brami-Lupini Beans 
• Dr. Rupy’s video on Olive Oil 

For more on Dr. Rupy, follow him on Instagram, X/Twitter, Facebook, YouTube, TikTok, or his website.

This episode is brought to you by Levels, Fatty15, and Momentous.

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