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

Dhru Purohit Show

Dhru Purohit

Medicine, Health & Fitness, Alternative Health

4.7 • 3.4K Ratings

🗓️ 9 July 2025

⏱️ 104 minutes

🔗️ Recording | iTunes | RSS

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Summary

This episode is brought to you by Birch Living, Our Place, Cozy Earth, and Levels. 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 explore the best and worst habits for losing weight, staying full, and aging well. 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, which include simple, automatic actions that support a healthy lifestyle without requiring extra effort. Additionally, they delve into the nuances of calorie tracking, diet soda, and fasting, separating fact from fiction. This episode is packed with practical, real-world strategies designed to help you thrive in today’s fast-paced, modern world. 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. In this episode, Dhru and Dr. Rupy dive into: Weighing yourself: It’s not just about the number on the scale (00:18) Why skipping breakfast can be so detrimental to your health (3:33) The history of fasting and how to age in the right direction (8:53) What snacking after meals can signify (13:03) The myth about avoiding fats and overconsumption (23:49) Microplastics, their impact on cardiovascular health (40:11) Why OMAD (One Meal a Day) isn’t sustainable for long-term weight loss (48:12) Understanding your true caloric needs (53:28) Dr. Rupy’s four strategies for sustained, effortless weight loss (1:02:05) The diet soda debate (1:04:17) Signs of low fiber intake and practical ways to get more fiber (1:11:31) Adequate protein at breakfast and eating an earlier dinner (1:32:39) How simple habit stacking can lead to major health shifts (1:35:49) Where to follow Dr. Rupy’s work (1:39:31) Also mentioned in this episode: The Doctor's Kitchen: Healthy High Protein: Supercharge your energy, feel stronger and live longer The Doctor's Kitchen App: Apple Store, Google Play TruDiagnostic testing For more on Dr. Aujla, follow him on Facebook, X/Twitter, Instagram, YouTube, Apple Podcasts, Spotify, or visit his Website. This episode is brought to you by Birch Living, Our Place, Cozy Earth, and Levels. Get 25% off your Birch Living mattress during their Summer Sale—just head to birchliving.com/dhru today! 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. Right now, Cozy Earth is having its Cozy Days summer sale, get 45% off your Cozy Earth sheets and sleepwear. Just head over to cozyearth.com/dhru and use code DHRUP.Right now, Levels is offering my listeners an additional 2 FREE months of the Levels annual Membership when you use my link, levels.link/DHRU. Make moves on your metabolic health with Levels today. Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Dr. Rupi, welcome back to the podcast. Today, we're ranking the best and worst habits on the
0:07.1	topic of losing weight, feeling full, and aging strong. And one of the first ones that we're
0:14.7	going to chat about is something that might surprise people. Yeah. Yeah. So like, Drew, there is this
0:20.4	one habit, right, that so many people
0:24.1	do every single day. They don't miss it. They do this all the time. And it seems so innocent and it's so
0:32.4	simple, but it could be really detrimental. Spoiler, it is weighing themselves on scales every morning. Now,
0:42.5	I'm going to talk to you about why this can be a good thing for certain people, but a really
0:48.6	bad thing, I think, for most people, right? And before you get into it, we're going to rank it, and then you're going to tell us why.
0:55.7	I'm going to rank it, yeah. So I'm going to give this a D, and I can tell you why I'm giving
1:00.0	it a D because I think for most people, what weighing yourself on scales does is it develops
1:07.9	a relationship with the number that isn't necessarily reflective of your underlying
1:14.0	health. It will give you your total weight, but it doesn't give you the composition. It doesn't
1:18.7	tell you whether that weight's coming from muscles or fat. And if you see that number going
1:24.1	the wrong direction, it can be really demotivating for a lot of people. And that's not
1:29.5	what you want on your weight loss journey. Now for some people, you know, for whom they've done
1:35.4	a Dexter scan, they know their body composition, their calories are dialed in, I get it. You know,
1:41.1	having a marker every morning after you've expelled your, you've done your bowel
1:47.3	motion, you've expelled urine from your bladder before you've eaten, before you've had any water.
1:52.2	I can see why this is something that is very easy to track and is something that is
1:57.4	what they want to look forward to, what they actually want to do, just to keep
2:02.6	a track, because we can't do dexter scans every single day. But for most people, I would say
2:07.5	this is a really detrimental habit. They look at the number and they often feel bummed because
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