Dhru Purohit Show

This episode is brought to you by Cozy Earth, Branch Basics, and Fatty15. Aging well isn’t just about looking young on the outside—it’s about building habits that keep our bones strong and our body composition healthy. Today’s guest ranks the top habits that support these goals and help enhance our healthspan. Today on The Dhru Purohit Show, Dhru sits down with Dr. Mary Pardee to rank the best and worst habits for aging well, avoiding frailty, and maintaining a healthy body composition. Dr. Pardee breaks down the staggering statistics on osteoporosis and highlights the importance of a DEXA scan, plus when you should consider getting one. She also shares her insights on longevity-specific testing, including a full lipid panel and coronary CT scan. Finally, Dr. Pardee ranks key lifestyle habits, such as achieving 10,000 steps a day, walking after meals, strength training, and following specific diets. Wondering where GLP-1 medications and hormone replacement therapy fall on the list? Dr. Pardee shares her nuanced take on those, too. Dr. Mary Pardee is a Naturopathic Medical Doctor specializing in preventative medicine and longevity in Los Angeles, California. She has an undergraduate degree in human nutrition and has worked in exercise physiology and performance research for the US government. She holds a doctorate in naturopathic medicine from Bastyr University. Dr. Mary is the founder of modrn med, a medical practice that provides medical and health services to patients via in-person consults as well as telemedicine. Her primary focus is on closing the healthspan-lifespan gap, extending lifespan, and enhancing healthspan.   In this episode, Dhru and Dr. Pardee dive into: The statistics on osteoporosis and other bone fractures (00:30) What the DEXA bone density scan is and why it matters (3:07) The importance of grip strength (5:02) VO₂ max: what it is, exercises to improve it, and how to get tested (9:10) Longevity-specific testing (24:05) A full lipid panel and everything you need to know about ApoB (28:41) The importance of getting a coronary CT angiogram (40:56) Why getting 10,000 steps a day matters (42:01) Strength training and why tracking your workout progress is essential (57:24) Diet: tracking macros and auditing your calorie intake (1:06:10) GLP-1s: what they are and their impact (1:10:44) Ranking the Mediterranean diet and why calories matter (1:13:31) Sauna, cold plunge, meditation, and mindfulness (1:21:15) Hormone replacement therapy nuances (1:31:36) Top screenings for aging well (1:35:05) Supplements: what’s worth it and what’s not (1:44:08) Where to find Dr. Pardee’s work (1:54:36) Also mentioned in this episode: Plaque Begets Plaque, Not ApoB, JACC Journals  Try This Newsletter Ginny McGonigal  Chris Kresser Article about Misguided Mercury Concerns  For more on Dr. Pardee, follow her on Facebook, Instagram - Modern Med, Instagram, TikTok, Apple Podcasts, LinkedIn, and her Website. This episode is brought to you by Cozy Earth, Branch Basics, and Fatty15. Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com/dhru and use code DHRUP. Right now, Branch Basics is offering 15% off the Premium Starter Kit; just go to branchbasics.com and use coupon code DHRU. Make 2025 your cleanest, healthiest year yet with Branch Basics! 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. Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

Courtney Conley, a leading foot and gait specialist, shares her expertise on the crucial link between foot health and overall wellness. She highlights how strong, mobile feet can prevent falls and enhance longevity. The conversation covers simple at-home assessments for foot health and exercises to build toe strength. Conley advocates for minimalist footwear, discussing its benefits for both foot function and injury prevention. Listeners also learn the importance of mindful walking to boost mobility and health as they age.

Dr. Grant Elliott, founder of Rehab Fix and expert in chiropractic care, shares insights on how poor posture not only causes pain but also accelerates aging. He emphasizes the importance of movement variability and encourages incorporating simple exercises into daily routines to combat stiffness. The discussion touches on common misconceptions about back pain treatment, advocating for movement-based assessments over imaging. Elliott also highlights dietary influences on recovery, making a compelling case for a holistic approach to pain management.

Anita Moorjani, a renowned author and spiritual speaker, shares her transformative journey after a near-death experience that redefined her approach to life post-cancer. Dr. Cynthia Li, a practicing internist, discusses her shift to integrative medicine following her autoimmune struggles, emphasizing the need to separate identity from illness. Together, they explore themes of self-love, the profound insights gained from health crises, and how embracing vulnerability can lead to deeper connections and self-discovery in life.

In this engaging discussion, Joe Hudson, a mentor to high-profile leaders at OpenAI and Apple, dives into how judgmental thoughts sap our joy and health. He reveals that these judgments often mask our emotions and perpetuate unhappiness. Hudson emphasizes reparenting through self-compassion, and how overcoming negative self-talk can facilitate personal growth. The conversation covers the importance of presence and emotional authenticity in relationships, urging listeners to embrace vulnerability for deeper connections and genuine empowerment.

In this engaging discussion, Richard Johnson, a Professor of Medicine known for his research on fructose, and Robert Lustig, a neuroendocrinologist specializing in metabolism, reveal the hidden dangers of sugar in our diets. They examine how added sugars can lead to conditions like insulin resistance and Alzheimer's disease. Johnson introduces his hypothesis linking fructose to chronic illnesses, while Lustig discusses the importance of metabolic health beyond just calorie counting. Together, they advocate for more mindful eating practices to reclaim our well-being.

Louisa Nicola, an Australian neurophysiologist and founder of Neuro Athletics, dives into the vital connections between lifestyle and brain health. She discusses how lifestyle factors and poor sleep contribute to Alzheimer's risk. Nicola shares critical tips on exercise, emphasizing 12,500 steps a day, and the importance of omega-3 fatty acids in diet. She debunks myths about Alzheimer’s and highlights crucial supplements like creatine for enhancing brain function. With practical advice, she empowers listeners to make impactful choices for cognitive health.

Tyna Moore, a board-certified naturopathic and chiropractic physician, and Ben Bikman, a metabolic research scientist and author, delve into the nuances of metabolic health. They discuss how typical lab results can be misleading, emphasizing the importance of understanding blood tests like fasting insulin. Tyna shares practical tips for beginners on resistance training, while Ben highlights how elevated insulin levels lead to weight challenges. Both stress that prioritizing metabolic health is key to preventing chronic diseases and achieving long-term vitality.

Dr. Vivian Chen, a UK-trained medical doctor and co-founder of LUMEBOX, shares insights on eliminating household toxins. She highlights the dangers of Teflon cookware and microwave-safe plastics, emphasizing safer alternatives. The conversation covers hidden endocrine disruptors in common products, including feminine hygiene items, and offers practical tips for detoxing your home. Dr. Chen also underscores the importance of nutrition and hydration in supporting health, alongside innovative approaches like red light therapy for recovery and well-being.

Dale Bredesen, an expert on Alzheimer’s, shares groundbreaking insights into preventing cognitive decline and offers seven key strategies for brain health. Juliet and Kelly Starrett discuss maintaining mobility as we age, emphasizing the importance of simple movement tests and dietary adjustments for long-term vitality. They advocate for small, consistent lifestyle changes that can significantly enhance our physical well-being and cognitive function, debunking the myth that decline is inevitable with aging.