Navigating Snacking and Sustainable Weight Loss

This episode is brought to you by Birch Living, Our Place, Cozy Earth, and Levels.

If you’ve ever felt overwhelmed by conflicting health advice or trends on social media, this episode is for you. We’re cutting through the noise to help you understand which habits actually support long-term health and which might be doing more harm than good. Whether you're focused on weight loss, energy, or aging well, this conversation offers clarity and actionable guidance for real life.

Today on The Dhru Purohit Show, Dhru sits down with Dr. Rupy Aujla to explore the best and worst habits for losing weight, staying full, and aging well. Using a tier-ranking system, they break down key lifestyle habits and explore which ones truly move the needle. Dr. Rupy also shares his top four habit-stacking strategies, which include simple, automatic actions that support a healthy lifestyle without requiring extra effort. Additionally, they delve into the nuances of calorie tracking, diet soda, and fasting, separating fact from fiction. This episode is packed with practical, real-world strategies designed to help you thrive in today’s fast-paced, modern world.

Dr. Rupy Aujla is one of the most influential medical doctors in the UK. He has completed a master’s degree in nutritional medicine, 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: 

• Weighing yourself: It’s not just about the number on the scale (00:18)

• Why skipping breakfast can be so detrimental to your health (3:33)

• The history of fasting and how to age in the right direction (8:53)

• What snacking after meals can signify (13:03)

• The myth about avoiding fats and overconsumption (23:49)

• Microplastics, their impact on cardiovascular health (40:11)

• Why OMAD (One Meal a Day) isn’t sustainable for long-term weight loss (48:12)

• Understanding your true caloric needs (53:28)

• Dr. Rupy’s four strategies for sustained, effortless weight loss (1:02:05)

• The diet soda debate (1:04:17)

• Signs of low fiber intake and practical ways to get more fiber (1:11:31)

• Adequate protein at breakfast and eating an earlier dinner (1:32:39)

• How simple habit stacking can lead to major health shifts (1:35:49)

• Where to follow Dr. Rupy’s work (1:39:31)

Also mentioned in this episode:

• The Doctor's Kitchen: Healthy High Protein: Supercharge your energy, feel stronger and live longer

• The Doctor's Kitchen App: Apple Store, Google Play

• TruDiagnostic testing 

For more on Dr. Aujla, follow him on Facebook, X/Twitter, Instagram, YouTube, Apple Podcasts, Spotify, or visit his Website.

This episode is brought to you by Birch Living, Our Place, Cozy Earth, and Levels.

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