Dhru Purohit Show

This episode is brought to you by Tiny Health, Bon Charge, Branch Basics, and Dose.

Today on The Dhru Purohit Show, Dhru sits down with Dr. Joey Munoz to break down a practical, sustainable roadmap for losing up to 20 pounds in 90 days, without crash diets or extreme restrictions. Dr. Munoz shares his simple five-step framework for creating a calorie deficit, building muscle, staying consistent, and getting back on track when life inevitably gets in the way. He also opens up about his own journey with weight loss and emotional eating, revealing how his relationship with food shaped the coach he is today. Along the way, he details the exact strength training routine, meal structure, and nutrition strategies he recommends to clients over 40 to improve body composition and metabolic health. If you're looking for an evidence-based blueprint to lose fat, build muscle, and create lasting results, this episode is for you.

Dr. Joey Munoz holds a PhD in Nutritional Sciences from Florida State University and is a published researcher specializing in nutrition and chronic disease prevention. He is the founder of Strong Standard, an online coaching company that helps adults over 40 lose fat, build muscle, and improve their metabolic health through sustainable, evidence-based strategies. He also hosts The Dr. Joey Munoz Show, has built an audience of more than 400,000 on Instagram, and has coached over 1,000 clients during the past decade. Growing up overweight in a broken household and nearly failing out of school, Joey credits fitness with changing the course of his life. Today, his mission is to help others transform their health through fundamentals—not restriction.

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

(00:00) Introduction

(3:46) The One Question That Determines Your Success

(7:33) Why "Losing 20 Pounds Fast" Backfires

(10:35) Fat Loss vs. Weight Loss: The Difference That Changes Everything

(14:52) The Hidden Mindset Traps Keeping You Stuck

(27:01) Should You Count Calories? The Honest Answer

(35:58) How Many Calories Does Your Body Actually Need?

(46:16) The Simplest Way to Create a Calorie Deficit

(51:28) Why the Scale Doesn't Tell the Whole Story

(57:37) The Accountability System That Actually Works

(1:02:45) Easy Ways to Cut Calories Without Feeling Deprived

(1:10:36) Why Weight Loss Gets Harder During Perimenopause

(1:19:25) The Best Way to Train for Long-Term Fat Loss

(1:37:46) The Most Underrated Fat Loss Habit

(1:40:09) The Ideal Protein, Fiber & Meal Formula

(1:48:45) Build a Feedback Loop That Keeps You Consistent

(1:54:13) Where to Learn More from Dr. Joey Munoz

(1:57:12) Final Thoughts

Also mentioned in this episode:

Mayo Clinic Calorie Calculator

MyFitness Pal Calorie Tracker

Try This Newsletter on Sleep Consistency

For more on Dr. Munoz, follow him on Facebook, Instagram, Threads, LinkedIn, YouTube, Apple Podcasts, Spotify, or visit his Website.

This episode is brought to you by Tiny Health, Bon Charge, Branch Basics, and Dose.

Right now, Tiny Health is offering my community their biggest offer yet: $50 off your first gut health test. Just head to tinyhealth.com/dhru for $50 off your first test. Your gut has a story to tell; Tiny Health helps you understand what it's saying.

Right now, Bon Charge is offering my community 15% off their Red Light mask. Just go to boncharge.com/dhru and use code DHRU to save 15%.

Branch Basics is now available nationwide at Target and Target.com. Shop their lineup of safer cleaning essentials including laundry detergent, surface cleaners, dishwasher tablets, and stain remover during your next Target run. And if you're grabbing the Premium Starter Kit, you can get 15% off at BranchBasics.com with my code DHRU.

Support your liver with one simple daily habit. Visit dosedaily.co/DHRU and use code DHRU to get 35% off your first subscription.

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This episode is brought to you by BiOptimizers, Momentous, Cozy Earth, and Bon Charge.

Today on The Dhru Purohit Show, Dhru sits down with Dr. Florence Comite to unpack the biggest lessons she's learned from more than three decades at the forefront of personalized medicine. She explains the lifestyle factors that drive heart disease in both men and women, why diabetes is often at the root of cardiovascular disease, and the key biomarkers everyone should monitor early to help prevent chronic illness. Dr. Comite also ranks the most important lifestyle habits for longevity and reveals the hormones that play a critical role in preventing osteoporosis, maintaining strength, and reducing the risk of falls as we age.

Dr. Florence Comite is a New York Times bestselling author, Yale-trained clinician-scientist, and one of the world's leading experts in precision medicine and healthy longevity. A former Yale faculty member for 25 years and founder of the nation's first women-only clinic at Yale, she later founded the Comite Center for Precision Medicine & Healthy Longevity, where she pioneered the Nof1™ approach to personalized healthcare. She is the author of Keep It Up and Invincible: Defy Your Genetic Destiny to Live Better Longer, and her research has been published in leading medical journals, including The New England Journal of Medicine and JAMA.

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

(00:00) Introduction

(2:40) Journey into Precision Health & Longevity

(6:39) Why Hormonal Shifts Increase the Risk of Heart Disease

(12:07) How to Assess Your Risk of Heart Disease

(15:27) The Truth About Sugar, Blood Pressure, and Insulin

(24:20) Diet vs. Building Muscle: Which Matters More?

(31:05) The Five Most Important Biomarkers to Track

(33:59) Why Dr. Comite Started Taking Testosterone

(38:34) Calcium vs. Vitamin D: What Matters Most?

(44:48) Is a DEXA Scan Worth It?

(46:45) The Two Habits That Protect Your Healthspan

(57:05) Everything You Need to Know About Running

(1:00:07) What Are the Optimal ApoB and HDL Levels?

(1:07:28) Fasting Insulin vs. A1C

(1:09:29) How to Get Enough High-Quality Sleep

(1:12:07) Rethinking the Importance of Sleep, Exercise, and Nutrition

(1:14:50) GLP-1s: The Antibiotics of the 21st Century

(1:17:45) Final Thoughts and Takeaways

Also mentioned in this episode:

Invincible: Defy Your Genetic Destiny to Live Better, Longer

Keep It Up: The Power of Precision Medicine to Conquer Low T and Revitalize Your Life!

For more on Dr. Comite, follow her on X/Twitter, Instagram, TikTok, YouTube, LinkedIn, or visit her Website.

This episode is brought to you by BiOptimizers, Momentous, Cozy Earth, and Bon Charge.

Upgrade your sleep! Head to bioptimizers.com/dhru to take advantage of BioOptimizers ''Back to School, Back to You " sale, happening August 3–16. Get 20% off select products, plus a free tote bag with orders of $99 USD or more.

Right now, Momentous is offering our listeners up to 35% off their first order with promo code DHRU. Head to livemomentous.com and use code DHRU for 35% off your first subscription.

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Right now, Bon Charge is offering my community 15% off their Red Light mask. Just go to boncharge.com/dhru and use code DHRU to save 15%.

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This episode is brought to you by Tiny Health, Bon Charge, Cozy Earth, and Puori.

GLP-1 medications have transformed the conversation around obesity and diabetes. But researchers are now uncovering benefits that extend far beyond weight loss. Emerging evidence suggests these drugs may influence everything from inflammation and heart health to cancer risk, opening an exciting new chapter in preventive medicine.

Today on The Dhru Purohit Show, Dhru sits down with Dr. William Li to explore some of the most exciting advancements in cancer prevention, early detection, and the emerging science behind GLP-1 medications. Dr. Li breaks down cutting-edge research on how GLP-1s may help reduce cancer risk, influence cancer cells, and potentially lower the chances of recurrence and metastasis. He also unpacks the alarming rise in colon cancer, the lifestyle strategies that can help reduce your risk, his perspective on choosing the right healthcare provider, and the latest breakthroughs in cancer screening and early detection.

Dr. William W. Li, MD, is an internationally renowned physician, scientist, and author of the New York Times bestsellers “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself” and “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer.” His groundbreaking research has led to the development of more than 40 new medical treatments that impact care for more than 70 diseases, including diabetes, blindness, heart disease, and obesity. He is President and Medical Director of the Angiogenesis Foundation, and he is leading global initiatives on food as medicine.

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

(00:00) Introduction

(4:15) Headlines About GLP-1s and Cancer

(13:19) Recent Observations on GLP-1s

(23:11) The Heart Health Benefits of GLP-1s

(28:42) How GLP-1s May Decrease the Risk of Various Cancers

(43:25) Why Is Colon Cancer on the Rise?

(55:59) Why the Right Medical Team Matters for Recovery

(1:07:42) How to Build the Right Medical Team

(1:14:37) The Mixed Opinions on GLP-1s

(1:19:46) Dr. Li's Key Reminders and Recommendations

(1:28:45) The Right Interventions for Overall Health

(1:33:48) Foods That Support Natural GLP-1 Production

(1:40:21) GRAIL's Cancer Test: Is It Worth It?

(1:51:27) Final Thoughts and Takeaways

Also mentioned in this episode:

American Society of Clinical Oncology

Grail Test

For more on Dr. Li, follow him on Facebook, Instagram, X/Twitter, YouTube, and his Website.

This episode is brought to you by Tiny Health, Bon Charge, Cozy Earth, and Puori.

Right now, Tiny Health is offering my community their biggest offer yet: $50 off your first gut health test. Just head to tinyhealth.com/dhru for $50 off your first test. Your gut has a story to tell; Tiny Health helps you understand what it's saying.

Right now, Bon Charge is offering my community 15% off their Red Light mask. Just go to boncharge.com/dhru and use code DHRU to save 15%.

Right now, get 20% off your Cozy Earth sheets and sleepwear. Just head over to cozyearth.com/dhru and use code DHRUP.

Quality protein matters. Get 32% off Puori Grass-Fed Whey Protein and a free shaker when you start a subscription at puori.com/DHRU and use code DHRU at checkout.

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This episode is brought to you by One Skin, Fatty15, Our Place, and Branch Basics.

Today, more people than ever are feeling overwhelmed, anxious, emotionally exhausted, or disconnected—yet few of us have ever been taught how our nervous system actually works. Understanding how to regulate it may be one of the most important skills for improving our mental health, relationships, resilience, and overall well-being.

Today on The Dhru Purohit Show, Dhru sits down with Jonny Miller to discuss why so many of us feel stuck in cycles of stress, anxiety, emotional overwhelm, or numbness, and how learning to regulate our nervous system can transform the way we show up in every area of life. Jonny explains how our nervous system shapes our thoughts, emotions, relationships, and resilience, why reactivity isn't a personality flaw but a biological pattern, and the practical framework he's used to help thousands of people cultivate greater calm, emotional flexibility, and aliveness. He also shares his own journey through grief, the hidden cost of people-pleasing, and the simple daily practices that can help anyone build a more resilient nervous system.

Jonny Miller is the host of the Inner Frontier Podcast and the founder of Nervous System Mastery, a five-week bootcamp where he has taught more than a thousand students—from the CEO of a rocket-ship company and burned-out startup founders to busy parents and elite performers—how to cultivate calm, rewire reactivity, and restore aliveness.

In this episode, Dhru and Jonny dive into:

(00:00) Introduction

(1:29) Understanding Your Reactive Patterns

(6:07) Measuring Nervous System Health

(7:19) The Three Pillars of Nervous System Mastery

(13:18) Grief, Healing, and Emotional Growth

(17:55) Why We Numb Our Emotions

(24:33) The Feather, Brick & Dump Truck Framework

(28:15) The Dangers of Too Much Interoception

(30:55) Rebuilding a Resilient Nervous System

(37:12) Where to Begin with Nervous System Regulation

(45:48) Dealing with Unexpressed Anger

(54:03) Dhru's Personal Practices for Emotional Regulation

(58:19) Why Men Struggle with Positive Emotions

(1:00:18) Relationship Check-Ins That Actually Work

(1:11:36) Jonny's Core Frameworks for Living Well

(1:27:30) Where to Find Jonny's Work

Also mentioned in this episode:

Nervous System Mastery Bootcamp

Take Jonny's free Nervous System Assessment

Nervous System Regulation Protocol Cards



For more on Jonny, follow him on Facebook, Instagram, X/Twitter, or visit his Website.

This episode is brought to you by One Skin, Fatty15, Our Place, and Branch Basics.

Right now, One Skin is offering my community 15% off; just go to oneskin.co and use the coupon code DHRU to save 15% and give your skin the scientifically proven, gentle care it deserves.

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.

Reduce your toxic load by upgrading your cookware! Go to fromourplace.com today and use promo code DHRU at checkout to receive 10% off any order.

Branch Basics is now available nationwide at Target and Target.com. Shop their lineup of safer cleaning essentials including laundry detergent, surface cleaners, dishwasher tablets, and stain remover during your next Target run or at branchbasics.com

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This episode is brought to you by Rythm Health, Puori, Branch Basics, and LMNT.

If you're struggling with poor sleep, low energy, or brain fog, the root cause may not be what you think. As today's guest explains, the way you breathe and even the structure of your jaw can profoundly influence your sleep, brain health, and long-term risk of chronic disease.

Today on The Dhru Purohit Show, Dhru sits down with longevity researcher Dr. Oliver Zolman for a deep dive into one of the most overlooked drivers of brain aging: sleep-disordered breathing. Dr. Zolman explains how conditions like sleep apnea and upper airway resistance syndrome can quietly impact your energy, cognitive function, and long-term health. He also shares his personal journey overcoming chronic fatigue syndrome, how he discovered an underlying breathing problem, and the research-backed strategies that transformed his health. He also walks through the most effective treatment options, the resources that helped him, and what to look for when choosing the right provider for your own care.

Dr. Oliver Zolman, MBBS BSc, is a longevity researcher focused on the science of slowing and reversing biological aging. Trained at King's College London, he chose to forgo traditional clinical practice to pursue independent research into biological age testing, rejuvenation therapies, longevity medicine, and preventive health systems. His work explores how emerging science can extend healthspan and help people stay healthier for longer, with the ambitious goal of reversing age-related decline across the body's major organ systems.

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

(00:00) Introduction

(4:51) The Hidden Sleep Disorder Millions Don't Know They Have

(7:02) Signs Your Airway Could Be Sabotaging Your Health

(9:26) The Surprising Reason You Grind Your Teeth at Night

(13:15) What to Do If You Think You Have an Airway Problem

(15:49) The 2 Tests That Can Reveal Hidden Sleep Apnea

(20:01) How Dr. Zolman Is Addressing His Own Airway

(39:40) The Overlooked Problem Affecting Kids and Adults

(46:30) Why Modern Humans Have Smaller Jaws (and Why It Matters)

(49:26) The Link Between Poor Sleep, Faster Aging, and Chronic Disease

(55:54) Which Sleep Apnea Treatments Actually Work?

(1:11:14) How to Find a Provider Who Actually Understands Airway Health

(1:25:20) Dr. Zolman's Top Strategies for Better Breathing and Sleep

(1:30:03) Where to Learn More from Dr. Zolman

Also mentioned in this episode:

Sleep Doctor Watch Pat Test

Dr. Stanley Liu

Dr. Ilya Lipkin

Sleep Apnea Oral Appliance Article

For more on Dr. Zolman, follow him on Instagram, LinkedIn, or visit his Website.

This episode is brought to you by Rhythm Health, Puori, Branch Basics, and LMNT.

Right now, Rythm is offering my community 15% off your first month, plus free shipping at Rythm Health. Just go to rythm.health/DHRU to get 15% off at checkout.

Quality protein matters. Get 32% off Puori Grass-Fed Whey Protein and a free shaker when you start a subscription at puori.com/DHRU and use code DHRU at checkout.

Branch Basics is now available nationwide at Target and Target.com. Shop their lineup of safer cleaning essentials including laundry detergent, surface cleaners, dishwasher tablets, and stain remover during your next Target run or at branchbasics.com

Right now, LMNT is offering my listeners a free 8-count sample pack with any purchase. Head over to drinkLMNT.com/dhru today.

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