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#203: My Step-by-Step Sleep Protocol

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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9/16/2021

#238: Hormonal Imbalances Can Ruin Your Life, Here’s How to Fix Them with Dr. Sara Gottfried

Season 2, Ep. 34
Hormonal Imbalances Can Ruin Your Life, Here’s How to Fix Them| This episode is brought to you by ButcherBox and InsideTracker.Mainstream medicine often fails us when it comes to hormonal imbalances. Hormones aren’t commonly tested, even when there is a high likelihood of an issue (like cortisol in our overly stressed culture). Since there are so many hormones that can become dysregulated, presenting with a wide variety of symptoms, many of the symptoms are written off to aging and never addressed.In this episode of The Dhru Purohit Podcast, Dhru takes a deep dive into the topic of hormonal imbalances with Dr. Sara Gottfried, along with what you can do to get them back on track.Dr. Sara Gottfried is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based integrative, precision, and Functional Medicine. She is Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, and Director of Precision Medicine at the Marcus Institute of Integrative Health. Her three New York Times bestselling books include The Hormone Cure, The Hormone Reset Diet, and Younger. Her latest book is Women, Food, and Hormones.In this episode, we dive into:-Common hormone imbalances that have become normalized in society (7:25)-Signs and symptoms of hormone imbalances (11:35)-Dr. Gottfried’s personal journey of learning how to balance her hormones (20:25)-The top 3 things to prioritize when addressing hormone imbalances (34:46)-Understanding the unique biology of women when it comes to balancing hormones (44:12)-How to uncover the root cause of hormone imbalances (50:10)-How chronic cardio negatively impacts cortisol levels (58:39)-The top 3 mistakes when it comes to diet and how it impacts our hormones (1:05:59)-How to improve metabolic flexibility (1:10:11)-The key pillars of The Gottfried Protocol (1:23:21)Also mentioned in this episode:-Breathing Zone App - https://breathing.zone/-Perceived Stress Scale Test - https://www.bemindfulonline.com/test-your-stress-Continuous Glucose Monitors --Levels - levels.link/dhru-January AI - https://january.ai-ZOE - https://joinzoe.com/-NutriSense - https://www.nutrisense.io/-Abbott - https://www.abbott.com/-Dexcom - https://www.dexcom.com/-Keto-Mojo (ketone and glucose monitor) - https://keto-mojo.com/For more on Dr. Gottfried you can follow her on Instagram @saragottfriedmd, on Facebook @drgottfried, on Twitter @gottfriedsara, on YouTube @drgottfried, and through her website https://www.saragottfriedmd.com. Get her book Women, Food, and Hormones: A 4-Week Plan to Achieve Hormonal Balance, Lose Weight, and Feel Like Yourself Again, at https://amzn.to/3lopln5. To learn more about becoming a patient in Dr. Gottfried’s Precision Medicine practice, go to https://marcusinstitute.jeffersonhealth.org/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 or click here https://my.community.com/dhrupurohit.Sign up for Dhru’s Try This Newsletter - https://dhrupurohit.com/newsletter.Interested in joining The Dhru Purohit Podcast Facebook Community? Submit your request to join here: https://www.facebook.com/groups/2819627591487473/.This episode is brought to you by ButcherBox and InsideTracker.It’s really important to me to source my meat from a place I can trust. ButcherBox only partners with farmers and ranchers who believe in going above and beyond when it comes to caring for animals, the environment, and sustainability. For a limited time, new subscribers to ButcherBox will receive 2 lbs of 100% grass-fed, grass finished beef free in every box for the life of your subscription. To get this limited time offer go to ButcherBox.com/DHRU.InsideTracker looks at everything from metabolic and inflammatory markers to nutrients and hormones. It even tests your cortisol levels to help you better manage stress and you have the option to see how your inner age compares to your chronological age. Traditional lab tests can be hard to read on your own, but InsideTracker makes their results easy to understand and even provides tips on how to use food first for optimal nutrition. Right now, they’re offering my podcast community 25% off. Just go to insidetracker.com/DHRU.
9/13/2021

How to Hack Your Brain to Conquer Your Fears and Increase Motivation (Minisode #46)

Season 2, Ep. 33
How to Hack Your Brain to Conquer Your Fears and Increase Motivation | This episode is brought to you by BiOptimizers and Even.At one point or another, we’ve all felt stuck in a rut with feelings of laziness and fear. During these times it can be really hard to take a step back and wonder what’s happening in the body, as opposed to just the mind, but it’s the link between the two that can push us through it.Neurotransmitters have some incredible power over how we function. Dopamine is responsible for craving, motivation, and pursuit. Adrenaline relates to agitation and endurance. Serotonin helps us be grateful and feel good about what we have. And acetylcholine can help us focus. This is just a snapshot of the chemical symphony happening in our bodies all the time, and we can actually leverage these inner reactions to better understand the way we react to the world around us and make positive changes.In today’s mini-episode, Dhru speaks with Dr. Andrew Huberman and Dr. Mark McLaughlin about the connection between fear, laziness, and motivation, and tools and strategies for overcoming them.Dr. Andrew Huberman is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. Work from the Huberman Laboratory at Stanford University School of Medicine has been published in top journals including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.Dr. Mark McLaughlin is a practicing board-certified neurosurgeon, a national media commentator, thought leader in performance enhancement, and author of the book, Cognitive Dominance: A Brain Surgeon’s Quest to Outthink Fear.Find Dhru’s full-length conversation with Dr. Andrew Huberman here: https://lnk.to/DrAndrewHuberman2/Find Dhru’s full-length conversation with Dr. Mark McLaughlin here: https://lnk.to/DrMarkMclaughlin/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 or click here https://my.community.com/dhrupurohit.Interested in joining The Dhru Purohit Podcast Facebook Community? Submit your request to join here: https://www.facebook.com/groups/2819627591487473/.This episode is brought to you by BiOptimizers and Even.If I had to pick one supplement that has made the biggest difference in my overall health, it would be magnesium. I personally started taking magnesium to help with my sleep, especially when I travel, and it’s been super helpful. But I don’t take just any old magnesium, I take BiOptimizers Magnesium Breakthrough. It contains 7 different forms of magnesium, which all have different functions in the body. I haven’t found anything else like it on the market. Right now, BiOptimizers is offering my community a few special bundles and for a limited time BiOptimizers is also giving away free bottles of their bestselling products P3OM and Masszymes with select purchases, just head over to magbreakthrough.com/dhru with code DHRU10.Prescription drugs can have some benefits when they’re used the right way, but it’s important to recognize that they can also deplete key nutrients. This company called Even has created a whole system to help you replenish what’s been lost while using certain medications, such as antidepressants, statins, or birth control. Their products are created by physicians, nutritionists, and pharmacists who have identified the exact recipe to rebalance nutrient levels and biochemistry while taking certain meds. Right now, Even is offering my community free consultations and 20% off your first order. Just go to feeleven.com/dhru and use code DHRU20 to check out Even’s line of supplements that specifically address medication-induced nutrient deficiencies.
9/9/2021

#237: 3 Steps to Reverse Autoimmune Disease with Dr. Terry Wahls

Season 2, Ep. 32
3 Steps to Reverse Autoimmune Disease | This episode is brought to you by BLUblox and Paleovalley.In health and medicine, we must always be willing to look deeper. We can’t give up on looking for healing solutions just because we’ve always been told a disease is progressive and incurable.That’s one of the many reasons I’m so inspired by today’s guest on The Dhru Purohit Podcast. Dr. Terry Wahls received a diagnosis of secondary progressive multiple sclerosis and, instead of accepting a rapid decline in her function and quality of life, dove headfirst into looking for answers with long-lasting results. Dr. Wahls didn’t buy into the limits defined by her diagnosis and has completely changed the future of MS research and treatment options in the process.Dr. Terry Wahls is an Institute for Functional Medicine Certified Practitioner and a clinical professor of medicine at the University of Iowa where she conducts clinical trials. 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Get her book The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, at https://terrywahls.com/the-wahls-protocol/. Sign-up for her newsletter at https://terrywahls.com/email/.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 or click here https://my.community.com/dhrupurohit.Sign up for Dhru’s Try This Newsletter - https://dhrupurohit.com/newsletter.Interested in joining The Dhru Purohit Podcast Facebook Community? Submit your request to join here: https://www.facebook.com/groups/2819627591487473/.This episode is brought to you by BLUblox and Paleovalley.As someone who is on the computer a lot, I realized all that screen time was negatively affecting how well I slept. I started learning about blue light and how it disrupts the body’s natural melatonin production, so I decided to try blue-light blocking glasses throughout the day to see if they helped—and they totally did. I love the blue-light blocking glasses made by BLUblox. BLUblox glasses reduced my digital eye strain and dramatically improved my sleep, and I have more energy throughout the day. Right now BLUblox is offering my listeners 20% off, just go to blublox.com/dhru and use code DHRU at checkout.If you’re on the hunt for better snacks for you and your family, you should definitely check out Paleovalley. Right now they’re offering my listeners 15% off their entire first order. Just go to paleovalley.com/dhru to check out all their clean Paleo products and take advantage of this deal.