Episode 616

Are You On A Weight Loss Rollercoaster? Try These Evidence-Based Tips To Lose Weight and Keep It Off Long Term

With Dr. Rupy Aujla
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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 unpack the best and worst habits for losing weight, feeling full, and aging strong. 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 that include simple, automatic actions that support a healthy lifestyle without requiring extra effort. Plus, they dive into the nuances of calorie tracking, diet soda, and fasting, separating myths from science. This episode is packed with practical, real-world strategies designed to help you thrive in today’s fast-paced, modern world. 

Also mentioned in this episode:

For more on Dr. Rupy, follow him on Facebook @thedoctorskitchen, X/Twitter @doctors_kitchen, Instagram @doctors_kitchen, YouTube @thedoctorskitchen, Apple Podcasts The Doctor’s Kitchen Podcast, Spotify The Doctor’s Kitchen Podcast, or visit his Website http://thedoctorskitchen.com.

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I hope you enjoyed this conversation as much as I did.
Wishing you health and happiness.
Dhru Purohit

In this Episode, you will learn

  1. Weighing yourself: It’s not just about the number on the scale
    (00:18)
  2. Why skipping breakfast can be so detrimental to your health
    (3:33)
  3. Auditing your protein intake
    (6:45)
  4. The history of fasting and how to age in the right direction
    (8:53)
  5. What snacking after meals can signify
    (13:03)
  6. Dr. Rupy’s background and how he began studying food as medicine
    (22:04)
  7. The myth about avoiding fats and how overconsumption of healthy fats can be harmful
    (23:49)
  8. Microplastics, their impact on cardiovascular health, and thoughts on the controversial Keto study
    (40:11)
  9. Why OMAD (One Meal a Day) isn’t sustainable for long-term weight loss
    (48:12)
  10. The pitfalls of excessive calorie tracking and why understanding your true caloric needs matters
    (53:28)
  11. Dr. Rupy’s four strategies for sustained, effortless weight loss
    (1:02:05)
  12. The diet soda debate and the harmful effects of artificial sweeteners on the gut microbiome
    (1:04:17)
  13. Signs of low fiber intake and practical ways to get more fiber into your diet
    (1:11:31)
  14. The importance of adequate protein at breakfast and how eating an earlier dinner supports weight loss
    (1:32:39)
  15. How simple habit stacking can lead to major health shifts
    (1:35:49)
  16. Where to follow Dr. Rupy’s work
    (1:39:31)

Guest

 
Dhru Purohit

Dhru is the host of the Dhru Purohit Show, a top 30 health podcast with over 30 million downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset.

Dhru Purohit is also a serial entrepreneur and investor in the health and wellness industry.

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Dr. Rupy Aujla

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.

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