This episode is brought to you by BiOptimizers Sleep Breakthrough, AirDoctor, and Paleovalley.Today on The Dhru Purohit Podcast, Dhru sits down with Hal Hershfield to discuss how to move closer to your goals and dreams using the power of visualization. Dhru and Hal talk about the roadblocks that get in the way and why setting a clear, distinct, and manageable timeline is essential to achieve your goals. Hal also shares tools like letter writing as a way to connect, communicate, and commit to your future self.Hal Hershfield is a Marketing, Behavioral Decision Making, and Psychology Professor at UCLA’s Anderson School of Management. His research, which sits at the intersection of psychology and economics, examines how we can improve our long-term decisions. Hershfield publishes in top academic journals and contributes op-eds to The New York Times, Harvard Business Review, The Wall Street Journal, and other outlets. Hal earned his Ph.D. in psychology from Stanford University, has received numerous teaching awards, and was named one of “The 40 Most Outstanding B-School Profs Under 40 In The World” by the business education website Poets & Quants. His book, Your Future Self: How to Make Tomorrow Better Today, is out now. In this episode, Dhru and Hal dive into:-What gets in the way of our goals and dreams (2:06)-Visualizing your future self (9:47)-The fundamentals of goal setting (23:57)-Ways to connect to your future self (35:13)-Why it’s important to pair visualization with conversation (40:37)-Addressing the nuances of climate change (51:00)-Is the future getting better or worse? (1:00:23)-The dangers of comparison (1:10:45)-Getting clear on your goals (1:20:13)-Writing a letter to your future self to determine the obstacles of your goals (1:29:06)-Hal’s highest hopes for the future and where to follow his work (1:39:11)For more on Hal Hershfield, follow him on Twitter @HalHershfield, LinkedIn @hal-hershfield, or through his website, halhershfield.com.Also mentioned in this episode:-Your Future Self: How to Make Tomorrow Better Today-Halhershfield.comRight now, you can get 10% off Sleep Breakthrough, and if you buy two or more, you’ll get a free bottle of Magnesium Breakthrough for a limited time. Head to sleepbreakthrough.com/dhru and use code dhru10. AirDoctor is offering my community a special discount. Go to dhrupurohit.com/filter, and get access to the AirDoctor3000 for only $349. That's a $280 savings!Paleovalley is offering my listeners 15% off their first order. Head over to paleovalley.com/dhru to check out all their Paleo products and take advantage of this deal. Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Lifeforce and AquaTru. Today on The Dhru Purohit Podcast, Dhru sits down with The Iceman, Wim Hof, for an energetic conversation on the power of breath and cold exposure for building resilience.Wim Hof, popularly known as The Iceman, is a Dutch motivational speaker and extreme athlete noted for his ability to withstand extremely cold temperatures. He truly believes in his mission to educate the public on the power of breathwork and cold exposure as no-cost tools to cultivate aliveness and transform people’s bodies and minds to help change the world. Wim Hof previously held Guinness World Records for swimming under ice and prolonged full-body contact with ice, and he holds a record for a barefoot half-marathon on ice and snow. He attributes these feats to his Wim Hof Method, a combination of frequent cold exposure, breathing techniques, and meditation. Wim has been the subject of several medical assessments and the New York Times bestselling book What Doesn't Kill Us, written by investigative journalist Scott Carney.In this episode, Dhru and Wim dive into:-Why we lack resilience as a society and how cold therapy can help (2:37)-Different examples of stress build-up inside the body (16:34)-What happens to the body when we use our breath (22:30)-How Wim Hof proved our bodies’ resilience by injecting himself with live bacteria (28:15)-Using breathwork to improve resilience (37:38)-First steps for getting started with cold therapy (45:28)-The impact of combining breathwork and cold exposure (53:05)-Exercise (56:04)-Heat and sauna (1:00:10)-Final thoughts (1:02:03)Also mentioned in this episode:-The Wim Hof method mobile app-Wimhofmethod.com-The science behind the Wim Hof Method-The Wim Hof Method: Activate Your Full Human Potential-Wim Hof Method Guided Breathing for BeginnersFor more on Wim Hof, follow him on Instagram @iceman_hoff, YouTube @wimhof1, Facebook @icemanwimhof, and Twitter @iceman_hof.Lifeforce is a revolutionary new health platform that’s changing the game when it comes to personalized performance and longevity-based action plans. Right now, get 15% off your first purchase at mylifeforce.com with code DHRU.AquaTru is a countertop reverse osmosis purifier with a four-stage filtration system that removes 15x more contaminants than the bestselling water filters out there. Right now, AquaTru is offering my community an amazing deal. Head to drhyman.com/filter and get $100 off when you try AquaTru for yourself. Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by WHOOP, BON CHARGE, and Joovv. Today on The Dhru Purohit Podcast, Dhru and Susan Magsamen discuss how we can use art to transform our neurocircuitry and help heal our bodies and minds.Susan Magsamen is the founder and director of the International Arts + Mind Lab Center for Applied Neuroaesthetics at Johns Hopkins University School of Medicine.Susan cowrote the book Your Brain on Art: How the Arts Transform Us with Ivy Ross. In the book, Magsamen and Ross offer compelling research that shows how engaging in an art project—from painting and dancing to expressive writing, architecture, and more—for as little as 45 minutes reduces the stress hormone cortisol, no matter your skill level, and just one art experience per month can extend your life by 10 years. In this episode, Dhru and Susan dive into:-How art can radically transform the body and brain (2:01)-How we’re wired to engage with art (4:01)-The connection between art and nature (12:31)-Susan’s story and how she got into the mind-art connection (14:56)-Using art as a way to connect to ourselves, each other, and the external world (21:36)-Rewiring the brain with art (41:06)-Carving out time for art: the minimal viable dose (46:35)-Enriching your environment for inspiration and creativity (50:28)-Establishing new connections in the brain (57:27)-The default mode network: daydreaming and letting your mind wander (1:05:22)-What we’re missing by removing art from school (1:13:05)-Integrating art, science, and culture (1:15:41)-The connection between plant medicine and awe (1:25:47)-How art and creativity can extend our life span and help us flourish (1:33:51)-First steps to bringing art experiences back into your life (1:37:47)-Where to follow Susan’s work (1:49:30)Also mentioned in this episode:-Neuroartsblueprint.org-Artsandmindlab.org-Yourbrainonart.com-Your Brain on Art: How the Arts Transform UsFor more on Susan Magsamen, follow her on Instagram @susanmagsamen, Facebook @susan.magsamen.9, or through her website, Artsandmindlab.org.WHOOP is a personalized digital fitness tracker and health coaching platform that monitors your physiology 24/7 and provides personalized recommendations based on what your body needs. To get yours, go to join.whoop.com and get your first month free with code DHRU15.BON CHARGE is a holistic wellness brand with a HUGE range of evidence-based products to optimize your life. Right now, my community can go to boncharge.com/DHRU and use coupon code DHRU to save 15%.Enhance your health with red and infrared LED light therapy with Joovv. Right now, Joovv is offering an exclusive offer on your first order. Head over to Joovv.com/dhru and apply my code DHRU. Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by ButcherBox and InsideTracker.Today on The Dhru Purohit Podcast, Dhru sits down with Bryan Johnson to discuss how he’s slowed his pace of aging to that of an average 10-year-old, how he’s optimized over 50 biomarkers, and why he feels the future of humanity is in desperate need of a new operating system.Bryan Johnson is the most measured man in human history. He’s on a quest with his Blueprint framework to reverse his biological age and show others how they can do the same. Bryan founded Blueprint to create a world where humans and technology seamlessly collide to level up human potential by leveraging advanced neuroscience, machine learning, and engineering.Johnson is also the founder and CEO of Kernel, creator of the world’s first mainstream noninvasive neuroimaging system, and OS Fund, an investment firm that focuses on backing entrepreneurs who are leveraging breakthroughs in fields such as artificial intelligence, biotechnology, robotics, space exploration, and other frontier technologies. He is also an outdoor adventure enthusiast, pilot, and author of children’s books Code 7 and The Proto Project.In this episode, Dhru and Bryan dive into:-Bryan’s evening routing and why he places such value on sleep (3:15)-Why Bryan fired “Evening Bryan” (15:01)-Bryan’s early life experience and how it influenced his work and health journey (28:50)-Understanding that temporary pain can lead to long-term happiness (36:34)-The Blueprint framework (41:30)-Key events that have taken place to make society so sick (50:09)-How data collection can help resolve the problem (1:01:27)-Top-line biomarkers for aging (1:06:17)-The role of calories in diet and healthspan (1:17:08)-How Bryan achieved and continues to maintain a 100% sleep score (1:20:01)-The “SAD” score (self-aided destruction) (1:29:11)-Posture (1:39:25)-How Bryan helps his son follow the Blueprint framework (1:44:55)-Addressing Elon Musk’s perspective on longevity (1:48:40)Also mentioned in this episode:-blueprint.bryanjohnson.co-rejuvenationolympics.com-The SAD score (Tweet)-Sign up for my Try This newsletter here.For more on Bryan Johnson, follow him on Instagram @bryanjohnson_, Twitter @bryan_johnson, YouTube @BryanJohnson, and through his website, blueprint.bryanjohnson.co.ButcherBox has a variety of different boxes, and you can choose your box and frequency. For a limited time, you can sign up today and get two pounds of ground beef free for a whole year PLUS $20 off by going to butcherbox.com/dhru.InsideTracker provides detailed nutrition and lifestyle guidance based on your individual needs. Right now, they’re offering my podcast community 20% off. Just go to insidetracker.com/DHRU to get your discount and try it out for yourself. Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by BiOptimizers Sleep Breakthrough, InsideTracker, and AirDoctor.So many of us are on the journey to live our longest, happiest, and best lives. Although diet and leading a healthy lifestyle are critical, listening in and learning from those who have lived into their 100s and older might be one of our best attempts to crack the longevity code.Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Gladys McGarey, the “Mother of Holistic Medicine,” who is an outstanding 102 years young. In this episode, Dr. Gladys shares her six secrets to health and happiness and how her passion for holistic wellness and getting back to our ancestral roots motivate her to keep going. Along the way, she shares charming stories about her life experiences and how they helped shape her career and find purpose. Dr. Gladys McGarey is a renowned medical pioneer who has dedicated her life to exploring the possibilities of medicine and educating people about Living Medicine. As the only female cofounder of the American Holistic Medical Association in 1977, Dr. Gladys has gained global recognition for her groundbreaking contributions. With her profound knowledge and visionary insights, she continues to lead the way in the next paradigm shift in medicine. Dr. Gladys has authored four books and has spoken at TEDx, showcasing her extraordinary wisdom.In this episode, Dhru and Dr. Gladys dive into:-What it's like to be a centenarian (4:19)-How Dr. Gladys keeps her mind sharp (10:22)-Dr. Gladys’s 10-year plan (16:10)-Dr. Gladys’s six secrets to a well-lived life (20:00)-Secret #1: Have a strong sense of purpose (24:00)-Secret #2: Don’t stop moving and doing things (36:33)-Secret #3: Love heals all (52:02)-How Dr. Gladys approaches her diet (55:09)-Secret #4: You’re not alone (1:02:12)-Secret #5: Everything is a teacher (1:09:30)-Secret #6: Embrace your quirks (1:11:47)-Top regrets that people have about their lives (1:18:31)Also mentioned in this episode:-The Well-Lived Life: A 102-Year-Old Doctor's Six Secrets to Health and Happiness at Every AgeRight now, you can get 10% off Sleep Breakthrough. And if you buy two or more you’ll get a free bottle of Magnesium Breakthrough. This is a limited-time offer! So just go to sleepbreakthrough.com/dhru and use code dhru10.InsideTracker provides detailed nutrition and lifestyle guidance based on your individual needs. Right now, they’re offering my podcast community 20% off. Just go to insidetracker.com/DHRU to get your discount and try it out for yourself.AirDoctor is offering my community a special discount. Right now, if you go to drhyman.com/filter, you can access the AirDoctor filter for $329. That’s $300 dollars off the normal price.Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Birch Mattress by Helix and LMNT. Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Satchin Panda to dive deep into his groundbreaking circadian biology research and how leveraging your circadian rhythm can dramatically improve your sleep, lower your risk of chronic disease, and improve your cognitive function. Dr. Panda is pioneering circadian biology research. He is a professor at the Salk Institute for Biological Studies, a Pew Biomedical Scholar, founder of the UC San Diego Center for Circadian Biology, and recipient of the Julie Martin Mid-Career Award in Aging Research. Dr. Panda has spoken at conferences around the world about his work on circadian rhythms and diabetes, including Diabetes UK, the American Diabetes Association, the Danish Diabetes Association, and the professional diabetes societies of Europe and Australia.In this episode, Dhru and Dr. Panda dive into:-Why late-night eating is so detrimental to our health (2:15)-Organ systems that have a circadian rhythm (8:24)-Common ailments that could be related to circadian rhythm disturbances (14:11)-Night-shift work and cancer risk (20:19)-How poor sleep perpetuates bad food choices (27:00)-What happens in the body when you rely on an alarm clock (44:09)-Why you need to accumulate sleep debt for better sleep (51:55)-Time-restricted eating and sleep (1:00:56)-How to combat fragmented sleep (1:16:16)-The best time to work out (1:55:48)-The link between exercise and cancer (2:08:04)-Positive changes for better sleep health on a global scale (2:18:06)-Strategies for night-shift workers to combat circadian rhythm disruption (2:45:40)-Dr. Panda’s research in firefighters (2:49:42)-Tips for optimizing your circadian rhythm (3:14:20)Also mentioned in this episode:-The Circadian Code-The Circadian Diabetes Code-Download the MyCircadianClock app-Download the Ontime app, an app to help you reprogram your circadian rhythm-Try This: 6 Crazy Facts About Sleep-Try This: How Exercise Helps Fight Cancer-How to Turn Your iPhone Screen Red (a step-by-step guide)For more on Dr. Satchin Panda, follow him on Twitter @SatchinPanda or Instagram @satchin.panda.Birch Mattress by Helix is made out of organic latex, organic cotton, New Zealand wool, and American steel springs. To get 20% off your Birch Living mattress plus two free eco-rest pillows, head over to birchliving.com/dhru today.Right now, LMNT is offering my listeners a free sample pack with any purchase. That’s eight single-serving packets FREE with any LMNT order. This is a great way to try all eight flavors or share LMNT with a salty friend. Get yours at DrinkLMNT.com/DHRU. Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Cozy Earth, Pique Life, and Lifeforce. Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Emily Morse to talk about the top mistakes that couples make when it comes to sex, how to have conversations about initiating sex, pornography, and masturbation, the top misconceptions men and women have about their partner’s sexuality, and so much more.Dr. Emily Morse is the host of the award-winning #1 sexuality podcast, Sex With Emily, which has been on the air for nearly two decades. Dr. Morse is a MasterClass instructor on sex and communication and was previously a radio host and executive producer on SiriusXM. Dr. Morse’s mission is to liberate the conversation about sex and pleasure, which is why she wrote Smart Sex: How to Boost Your Sex IQ and Own Your Own Pleasure (set to be released on June 13).In this episode, Dhru and Emily dive into:-What gets in the way of couples having great communication (2:06)-Common misinformation about sex (4:34)-Pleasure thieves that get in the way of intimacy (18:30)-Initiating sex (37:50)-Biggest misconceptions that men have about women and that women have about men (49:56)-Tools for getting people for having conversations about sex (56:53)-How pornography gets in the way of creating true intimacy (1:06:40)-Getting comfortable talking about masturbation with your partner (1:16:13)-Roadblocks that get in the way of having smarter sex (1:31:05)-Date night do’s and don’ts (1:33:13)-Crucial topics to discuss at the beginning stages of a relationship (1:43:28)-Outsourcing help and how to find a sex therapist (1:50:22)-What does a healthy sex life look like? (1:56:29)Also mentioned in this episode:-Preorder Smart Sex here.-sexwithemily.com-Sex With Emily podcast-Emily’s free guides (Yes, No, Maybe Guide, Pleasure Planner, The Three Ts, and more)-Emily’s Sex and Communication MasterClassFor more on Emily Morse, follow her on Instagram @sexwithemily and YouTube @sexwithemily.Cozy Earth has the most comfortable, temperature-regulating, and nontoxic sheets on the market. Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com and use code DHRU.For a limited time, Pique is offering my community 12% off their fasting tea bundle plus an exclusive gift! So head on over to Piquelife.com/Dhru to redeem this exclusive offer today!Lifeforce is a revolutionary new health platform that’s changing the game when it comes to personalized performance and longevity-based action plans. Right now, get 15% off your first purchase at mylifeforce.com with code DHRU.Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by BiOptimizers Magnesium Breakthrough and InsideTracker. Today on The Dhru Purohit Podcast, Dhru sits down with Jon Gordon to discuss why moving from a place of separation, anxiety, and fearfulness to oneness is key to unlocking our purpose and potential. Jon discusses how he overcame his negative mindset and shifted his perspective on life by adopting a gratitude practice and becoming grounded in his faith.  Jon Gordon is a best-selling author and keynote speaker who has inspired millions of people worldwide. His principles have been tested by numerous Fortune 500 companies, professional and college sports teams, school districts, hospitals, and nonprofits. He has written 28 books, including 14 best-sellers and five children’s books. His latest book, The One Truth, is set to be released on June 27th, 2023. In this episode, Dhru and Jon dive into:-What’s possible when you go from separation to oneness (2:23)-The five D’s (4:23)-Jon’s story of overcoming negativity (18:25)-How the duality of life promotes separation (27:56)-Quieting the mind to move toward oneness (31:35)-Spirituality as a guiding force into oneness (38:42)-How childhood wounds lead to separation (48:51)-The relationship between physical health, separateness, and oneness (56:21)-Ignorance as a sign of separation (1:04:20)-Daily action steps toward oneness (1:21:38)-The History of the Soul (1:39:37)-An early miracle that Jon experienced (1:44:50)-Shifting your perspective and becoming open to receiving (1:50:05)-How Jon’s religious beliefs shaped his and his family’s life (1:52:32)Also mentioned in this episode:-Heaven And Hell Are 'Not What Jesus Preached' -The Energy Bus-Preorder The One Truth here. -Positive University PodcastFor more on Jon Gordon, follow him on Instagram @jongordon11, YouTube @JonGordon11, and Facebook @jongordon, or through his website, jongordon.com.Right now, you can get 10% off Sleep Breakthrough. And if you buy two or more, you’ll get a free bottle of Magnesium Breakthrough. This is a limited-time offer! So just go to sleepbreakthrough.com/dhru and use code dhru10.InsideTracker provides detailed nutrition and lifestyle guidance based on your individual needs. Right now, they’re offering my podcast community 20% off. Just go to insidetracker.com/DHRU to get your discount and try it out yourself.Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by Cozy Earth, WHOOP, and BON CHARGE.Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Tara Swart to talk about the power of manifestation and its impact on the brain.Dr. Tara Swart is a neuroscientist, former psychiatric doctor, and senior lecturer at MIT Sloan. She is visiting senior lecturer at Kings College, London, and an executive advisor to some of the world's most respected leaders in media and business. She is the lead author of the award-winning book Neuroscience for Leadership and was named the world's first Neuroscientist in Residence at Corinthia Hotel, London.In this episode, Dhru and Dr. Swart dive into:-Visualization and manifestation (2:19)-The role of gratitude in manifestation (4:16)-What fear-based media does to the brain (12:03)-Defining manifestation: what it is and is not (18:30)-How old stories shape the brain (27:53)-A mantra for overcoming self-doubt (42:17)-Cultivating awareness under pressure (47:32)-Merging meditation and mindfulness (59:25)-Creating an action board for manifestation (1:07:43)-Roadblocks that get in the way of taking action (1:19:31)-Lifestyle factors that contribute to manifestation and healthy aging (1:34:03)-Figuring out what you want to manifest (1:41:33)-How spiritual beliefs play into manifestation (1:48:03)-How to navigate grief and suffering (2:01:23)Also mentioned in this episode:-The Source: The Secrets of the Universe, the Science of the Brain-Dr. Tara Swart’s podcast, Reinvent Yourself-“When you want something, the whole universe conspires in order for you to achieve it.” — The Alchemist-Click here to sign up for my weekly Try This newsletterFor more on Tara Swart, follow her on Instagram @drtaraswart, or through her website, taraswart.com. Cozy Earth has the most comfortable, temperature-regulating, and nontoxic sheets on the market. Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com and use code DHRU.WHOOP is a personalized digital fitness tracker and health coaching platform that monitors your physiology 24/7 and provides personalized recommendations based on your body needs. To get yours, go to join.whoop.com and get your first month free.BON CHARGE is a holistic wellness brand with a HUGE range of evidence-based products to optimize your life. Right now, my community can go to boncharge.com/DHRU and use coupon code DHRU to save 15%.Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is brought to you by BiOptimizers Sleep Breakthrough, Lifeforce, and ButcherBox.Today on The Dhru Purohit Podcast, Dhru sits down with Juliet and Kelly Starrett to discuss their practical, no-frills approach to promoting durability and mobility as we age.Juliet Starrett is an entrepreneur, attorney, author, podcaster, and professional whitewater paddler, winning three world championships and five national titles. Dr. Kelly Starrett consults with athletes and coaches from the NFL, NBA, NHL, MLB, the US Olympic Team, elite Army, Navy, Air Force, Marines, and Coast Guard forces. Juliet and Kelly Starrett founded The Ready State fitness podcast and blog, San Francisco Cross Fit, co-authors of the Wall Street Journal bestseller Deskbound and the New York Times best-seller Built to Move. In this episode, Dhru, Juliet, and Kelly dive into:-Why the sit and rise test is a key marker of longevity (2:23)-The major milestones where declines in mobility start to happen (13:52)-The power of walking for longevity (23:57)-How to build up your sleep pressure (28:17)-Increasing your durability to aging (40:51)-Fundamentals for longevity that make the biggest impact (45:38)-Breaking free from diet culture and finding what works best for you (52:00)-The 800 grams of fiber challenge (56:08)-Why metabolic flexibility is the ultimate marker of a successful diet (1:18:50)-Recommendations for sleep (1:28:08)-Creating a movement-rich environment (1:33:11)-Mobility for everyday movement (1:42:33)-At-home tests for determining your range of motion (1:54:08)-Societal shifts for creating a healthier lifestyle for the next generation (2:00:48)Also mentioned in this episode:-Builttomove.com-Built to Move 21-Day Challenge-Get Kelly and Juliet’s latest book, Built to Move here. For more on Juliet and Kelly Starrett, follow The Ready State on Instagram @thereadystate, Facebook @TheReadyState, and Twitter @thereadystate.Right now, you can get 10% off Sleep Breakthrough. And if you buy two or more, you’ll get a free bottle of Magnesium Breakthrough. This is a limited-time offer! So just go to sleepbreakthrough.com/dhru and use code dhru10.Lifeforce is a revolutionary new health platform that’s changing the game when it comes to personalized performance and longevity-based action plans. Right now, get 15% off your first purchase at Mylifeforce.com with code DHRU.ButcherBox has a variety of different boxes, and you can choose your box and frequency. For a limited time, you can sign up today and get 2 lbs of ground beef free for a whole year PLUS $20 off by going to butcherbox.com/dhru.Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices