Try This community, today I’ve got some really good shares.

High level:

1. A great blood sugar tip my parents have started implementing

2. Another potential benefit of semaglutides like Ozempic

3. New data on strength and longevity
   
   

Shout Out to Our Sponsor Maui Nui Who Helps Keep This Newsletter Free

Most protein snacks? They’re filler ingredients wrapped around mediocre meat. That’s not the case with Maui Nui venison jerky sticks.

I keep going back to them. Not because they’re trendy. Not because they say “high protein” on the label. Because they actually taste good and they’re built on real quality. They’re tender and clean, not dry, not gamey. They actually taste like real food.

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💪 ~10g complete protein
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Real food. Real protein. You’ll understand why I keep going back.

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Number 1: Eating Outside Is Great for Your Blood Sugar

Here’s why: Exposure to long-wavelength light (including natural sunlight) before a meal may help lower blood glucose levels.

A fascinating study in the Journal of Biophotonics found that long-wavelength light can significantly reduce blood glucose levels after eating in healthy people. Researchers exposed study participants to 670 nm red light for 15 minutes before a glucose tolerance test and compared their blood sugar responses to a control group that didn’t receive the light.

The results were striking: Average blood glucose elevations after a sugary drink were reduced by nearly 28 percent in the red-light group compared with controls, and peak glucose spikes were also meaningfully lower. 

Watch on Instagram or Watch on X

In the video above, Jonathan Jarecki breaks down why light is so powerful for blood sugar. Our mitochondria (the energy factories inside your cells) absorb red and near-infrared light. This stimulates ATP production, and making ATP requires fuel. That fuel is glucose. When mitochondria ramp up energy production, they pull more glucose out of the bloodstream, which may help blunt post-meal spikes.

In practical terms, something as simple as eating outside in natural daylight or getting light exposure before a meal could support healthier glucose metabolism.

On the flip side, chronic exposure to high amounts of blue-heavy artificial light (from screens, LEDs, and indoor lighting) may impair mitochondrial function and disrupt glucose regulation over time.

I loved this tip so much that I sent it to my parents, who immediately took their breakfast outside. It’s a super-simple tip that honestly feels like a great excuse to get outside and enjoy the sun.

Number 2: Do Semaglutides Like Ozempic Improve Osteoarthritis?

Here’s some fascinating new data on semaglutide (the drug behind diabetes and weight-loss medications like Ozempic and Wegovy): They may have benefits for osteoarthritis that go beyond simply helping people lose weight. In a paper published in Cell Metabolism, scientists found that semaglutide appears to protect and even partially restore joint cartilage through mechanisms that aren’t just about reducing body weight.

Osteoarthritis isn’t just “wear and tear.” It involves a mix of inflammation, metabolic changes, and cartilage breakdown that leads to pain, stiffness, and loss of mobility. In mouse models of obesity-related osteoarthritis, semaglutide reduced key signs of joint degeneration, including reduced cartilage breakdown, fewer bone spurs, fewer lesions, and lower pain-related behavior, even after controlling for weight loss. 

That points to a weight-loss-independent effect on the joint itself.

The drug seems to reprogram how cartilage-maintaining cells generate energy, shifting them toward more efficient metabolism and giving these cells better capacity to survive and repair damage. 

Now, that was an animal model, but a small human trial (about 20 people with knee osteoarthritis and obesity) also showed improved knee function, less pain, and thicker cartilage on MRIs after semaglutide treatment compared with standard therapy, hinting that similar effects may occur in people too.

This research is early, and the human data is limited, but it opens a fascinating possibility: A medication known for metabolic and weight-loss effects might directly influence joint biology and help slow or even reverse structural damage in osteoarthritis.

Shout-out to Dr. Robert Lufkin on X for sharing this and offering the thought that maybe osteoarthritis is a metabolic issue and not a structural one. 

Number 3: New data on strength and longevity

Here’s some great news. Working on your strength can have a massive impact on longevity.

Image via Washington Post

Researchers analyzed data from 5,472 women aged 63 to 99 participating in the Women’s Health Initiative. They measured muscle strength using two simple tests: handgrip strength and a “sit-to-stand” test, which measures how quickly someone can rise from a chair multiple times. Participants were then followed for about eight years to track survival outcomes.

Here’s what they found: women with higher muscle strength had a significantly lower risk of early death (about one-third lower) than those with weaker muscles. What surprised researchers most was that the association held even after adjusting for aerobic fitness, physical activity levels, age, health conditions, and lifestyle factors. 

In other words, strength itself—not just being active—matters. 

This adds to a growing body of research suggesting that muscle strength functions almost like a “vital sign” of aging, reflecting our overall health from metabolism to our nervous system and more. 

But don’t just forget about cardio. The data suggest that combining aerobic activity with resistance or strength training may offer the biggest longevity payoff. 

Who else is determined to get super strong? Let’s go! 

See you next week.

Much love,
Dhru Purohit  

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Today I'm highlighting a new study that I think is worth paying attention to, especially if you care about protecting your brain for the long haul.

Most of us know microplastics are everywhere. In the ocean. In our food. In the air we breathe.

But here are the questions researchers are now starting to ask:

1. What are they doing inside our brains?

2. How are they connected to Alzheimer's disease and cognitive decline?

A new study sheds some important light on this topic!

Shout Out to Our Sponsor Sunlighten Who Helps Keep This Newsletter Free

I’m all about doing the daily things that are evidence-based and actually make a difference in my health. And one that I have been so consistent about because the evidence is undeniable for both men and women is sauna. 

And I’ve specifically been using Sunlighten Sauna for about 15 years. 

Sunlighten uses clinically studied infrared wavelengths to gently raise your core temperature, supporting circulation, cardiovascular health, muscle recovery, and natural detox pathways. Unlike traditional saunas that heat the air, infrared light is absorbed deeper into the tissue.

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⏱️ 20–30 minutes
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Just a powerful signal that tells your body to adapt, recover, and repair.

If you’re serious about longevity and recovery, this is a tool worth looking into.

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A research team published a paper in the journal Molecular Neurobiology looking at whether polystyrene microplastics (the tiny particles that break off from foam cups, food packaging, and countless everyday products) could accelerate cognitive decline in Alzheimer's disease.

They used mice genetically engineered to develop Alzheimer's-like disease, and exposed them to polystyrene microspheres about 2.5 microns in diameter—well within the definition of microplastics.

What did they find?

Mice exposed to microplastics showed significantly worse cognitive performance on maze tests compared to Alzheimer's mice who weren't exposed.

When the researchers looked at what was happening in the brain, they found that microplastics were triggering something called pyroptosis in microglial cells.

Here's why that matters.

Microglia are the immune cells of your central nervous system and your brain's first line of defense. Pyroptosis is a particularly inflammatory form of cell death where cells essentially burst, flooding the surrounding tissue with pro-inflammatory molecules.

In a brain already dealing with Alzheimer's pathology, this is like throwing gasoline on a fire.

The researchers measured elevated levels of IL-1β, IL-6, and TNF-α (key inflammatory markers) in the brains of exposed mice. And the effect was dose-dependent.

More plastic, more inflammation, worse cognition.

They then tested whether blocking the key protein responsible for pyroptosis (called GSDMD) could reduce the damage. It did, significantly.

This tells us something important: there appears to be a specific biological pathway through which microplastics amplify neuroinflammation—it's not just random toxicity.

What This Study Did and Didn't Show

This was a mouse study. The doses were delivered directly into the bloodstream, which isn't exactly how we encounter microplastics day to day.

It did not prove that microplastics cause Alzheimer's in people. It did not show that reducing exposure will prevent or reverse the disease in humans.

But what it does show is a plausible and frankly concerning mechanism by which microplastic exposure could worsen neuroinflammation in a brain that's already vulnerable.

And we already know that microplastics have been detected in human blood, breast milk, placentas, the heart, and brain tissue.

The question of what they're doing once they get there is no longer hypothetical.

Be Proactive, But Don’t Freak Out

We can't avoid microplastics entirely. But a basic precautionary approach to reducing your daily exposure is low-effort, low-cost, and the potential upside for your brain over decades is significant.

Simple swaps can have a huge impact:

• Swap plastic food storage containers for glass or stainless steel, especially for hot foods. Heat dramatically increases how much plastic leaches.

• Replace plastic cutting boards with wood or bamboo.

• Stop microwaving food in plastic containers.

• Filter your drinking water with a high-quality carbon or reverse osmosis filter, since microplastics pass easily through standard filters.

• Get a high-quality HEPA air filter for the home.

You may not be able to eliminate every source of microplastics in your life. But you can meaningfully reduce your daily load, and your brain is worth it.

Much love,
Dhru

P.S. Sauna is a practice I’ve consistently used for years to reduce overall toxic burden. While we still need more robust human research, especially around microplastics, early data and individual case experiments (like one Bryan Johnson recently shared) suggest sauna may play a role in supporting the body’s natural elimination of microplastics. Beyond that, the cardiovascular, metabolic, and longevity benefits of regular sauna use are so powerful. If you’ve been considering adding a sauna to your routine, check out today’s sponsor and my personal go-to brand, Sunlighten. They’re offering special perks for our community. You can find the details here.

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Try This family, today I have three great shares for you.

High level:

1. A dinner tip that could protect your heart

2. If you’re a hothead, have anxiety, or are stressed, work on this! 

3. Health-obsessed folks, you’ll love this post
   
   

Shout Out to Our Sponsor Our Place Who Helps Keep This Newsletter Free

Your kitchen is one of the most used spaces in your home. It’s where mornings begin. Where dinners bring everyone together. Where conversations happen.

So why settle for cookware that looks purely functional… and may not even be safe?

One of the reasons I love Our Place is that their cookware doesn’t force you to choose between performance, safety, and design.

The Titanium Always Pan Pro is sleek, beautifully designed, and built without PFAS. It feels premium in your hand and performs just as good as it looks.

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✨ Titanium interior that’s 300 percent harder than stainless steel
🔥 Safe up to 1000°F
⚡ Fully clad, tri-ply construction for fast, even heating
🧼 Dishwasher safe and easy to clean
🏡 Replaces multiple bulky pans to simplify your space

I use mine daily. Crispy salmon. Sautéed greens. Pan-fried sweet potatoes. Simple egg scrambles. It heats beautifully, cleans easily, and actually makes cooking feel more enjoyable.

Our Place stands behind it with a 100-day risk-free trial, free shipping and returns, and a limited lifetime warranty. For a limited time, get 10% off sitewide when you shop through my link. Because the best kitchens aren’t just functional. They’re intentional.

Number 1: Want to Protect Your Heart? Eat at Least 3 Hours Before Bed.

Here’s a pretty simple way to support your blood pressure and your blood sugar.

Shout-out to @foundmyfitness on X for this share

In a trial published this month, middle-aged and older adults were encouraged to finish eating at least three hours before bedtime and to match their fasting window with the time they naturally sleep. The research showed that this circadian-aligned fasting approach (without reducing calories) led to improvements in key heart health indicators overnight and during the day. 

Participants had better nighttime blood pressure dipping, meaning their hearts got deeper rest while sleeping. Other benefits included lower nighttime heart rate, improved heart rate variability (a marker of autonomic balance), lower nighttime cortisol, and better glucose regulation, suggesting that coordinating eating with your body clock helps your cardiometabolic systems recover more effectively each night.

These findings point to a simple but powerful truth: timing matters. Eating earlier and allowing your body to complete digestion well before sleep gives your cardiovascular system a better opportunity to reset and repair during rest. 

Number 2: Want to Be Happy and Less Angry? Work On Your Cardio.

If you or anyone you know has a short fuse, is angry, or gets stressed out, send them this.

via @medical_xpress on X

Regular aerobic fitness doesn’t just strengthen your heart; it also helps you stay cooler under emotional pressure. 

A brand-new study found that people with higher cardiorespiratory fitness (think: better endurance from activities like brisk walking, running, cycling, or consistent aerobic workouts) showed much lower anxiety and anger responses when exposed to stressful or upsetting stimuli compared to less fit individuals.

Researchers had 40 healthy young adults view unpleasant images designed to trigger stress and measured changes in their anxiety and anger responses. Those with higher predicted VO₂max (a key measure of fitness) not only started with lower baseline anxiety and anger but also showed smaller spikes in these emotions after exposure to stressful scenes.

In contrast, participants with below-average fitness were much more likely (up to 775 percent!) to shift from moderate to high anxiety in response to stress. 

This suggests that better aerobic fitness doesn’t just improve your body; it may help buffer your emotional reactions to real-world stressors.

Importantly, cardiorespiratory fitness was also linked with lower trait anxiety overall, meaning fitter individuals tend to feel less anxious in general, not just in stressful moments. 

As with most healthy habits, they don’t just serve one part of your body; they benefit the entire system! 

Number 3:  Being a Health Enthusiast Makes You Resilient.

Via @hubermanlab on X

I loved this post from Andrew Huberman. I used to get “made fun of” for being really into health and being careful about what I eat and my daily inputs. But in fact, when you take good care of yourself, you’re able to really sink into moments of joy and pleasure without completely falling off the wagon or feeling like crap for days. This is the goal: to be resilient! 

See you next week.

Much love,
Dhru Purohit  

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Last week, I shared a study about how coffee consumption could be a powerful tool in dementia prevention. Now we have some crazy data around heart disease that's worth paying attention to!

Researchers measured coronary artery calcium in over 4,400 people to assess their cardiovascular health. 

Coronary calcium accumulation is one of the best predictors we have for future heart disease risk; it literally shows you the calcification building up in your arteries years before symptoms appear.

Here's what they found!

People who drank more than three cups of coffee per day had 67 percent lower odds of having significant coronary calcification.

That's a massive protective effect. But as always with nutrition research, the details matter. 

Let’s get into it.

Shout Out to Our Sponsor Bon ChargeWho Helps Keep This Newsletter Free

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Key Findings of the Coffee Study

The Brazilian research team looked at coffee consumption patterns and coronary artery calcium scores across their population. They controlled for all the usual suspects: age, sex, education, physical activity, diet quality, blood pressure, cholesterol levels, and more. 

The dose-response relationship: 

• ≤1 cup/day: 15 percent lower odds of calcification (not statistically significant) 

• 1–3 cups/day: 27 percent lower odds of calcification 

• 3+ cups/day: 67 percent lower odds of calcification (highly significant) 

But here's the critical nuance: This protective effect was only seen in people who had never smoked. 

Among current and former smokers, coffee consumption showed no association with coronary calcification, positive or negative. The damage from smoking appears to overwhelm any cardiovascular benefit coffee might offer, which, of course, makes sense.

Why Coffee Protects Your Arteries 

The researchers point to several mechanisms: 

Powerful antioxidants. Coffee is loaded with chlorogenic acids and other polyphenolic compounds. These aren't just theoretical antioxidants; they've been shown in human studies to reduce inflammation markers (IL-6, TNF-α, CRP), prevent LDL cholesterol oxidation, improve endothelial function and nitric oxide availability, and reduce platelet aggregation and clotting risk. 

Here are some other benefits of coffee consumption: 

• Improved insulin sensitivity. Regular coffee consumption is consistently associated with lower type 2 diabetes risk. Better glucose control means less glycation damage to arterial walls. 

• Reduced systemic inflammation. Despite caffeine's acute effects on blood pressure, habitual coffee drinkers show lower chronic inflammation—a key driver of atherosclerosis. 

• Important caveat: Most of these benefits come from filtered coffee. Unfiltered coffee (French press, espresso, Turkish coffee) contains diterpenes (cafestol and kahweol) that actually raise LDL cholesterol. The paper filter removes these while keeping the beneficial polyphenols. 

How I Personalized This Research for Myself

When I saw this study, my first thought was: "This is population-level data. What does it mean for ME specifically?" 

I recently uploaded my raw 23andMe genetic data to Claude AI (similar to ChatGPT) and asked it to analyze variants related to caffeine metabolism and cardiovascular health. Within minutes, it reminded me that I'm a slow caffeine metabolizer and I should be mindful of over consuming coffee.

I have the CC variant of the CYP1A2 gene, meaning my liver breaks down caffeine at about 40 percent the speed of fast metabolizers.

This matters because in slow metabolizers, the same coffee that protects fast metabolizers can increase cardiovascular risk.

Studies show that at 2–3 cups per day, slow metabolizers have 36 percent higher heart attack risk, not lower. 

The caffeine circulates for 6–8+ hours instead of 3–4, creating prolonged blood pressure elevation, sustained cortisol (which increases cholesterol production), and elevated homocysteine levels. 

Combined with other genetic factors—I'm a cholesterol hyper-absorber, I have one APOE ε4 allele, and I carry an MTHFR variant—excess caffeine most likely works against my cardiovascular health goals.

So while the Brazilian study shows benefits at >3 cups/day for the general population, my personal protocol is 1–2 cups maximum, always before 10:00 a.m., and mostly filtered to remove excess diterpenes. 

Intuitively, I've always known that too much coffee doesn't feel good for me. I didn't drink coffee growing up or even in college. I only got into it about 12-14 years ago when I moved to LA, and even then, one cup (sometimes two) was plenty to give me that extra feel-good boost. Any more, and I'd always feel a little unfocused and anxious, and my sleep wouldn't be great.

You know your body best, so always pay attention to the feedback it gives you. 

Do you get anxious or jittery after drinking coffee? Does your heart rate stay elevated for hours? Does coffee destroy your sleep? If so, limit it or skip it! 

Here are some other general rules that have helped me around coffee consumption: 

1. I mostly drink filtered coffee, especially because my LDL is high. Paper filters remove the cholesterol-raising compounds while keeping beneficial antioxidants. 

2. I cut myself off after 12 noon. Anything that disrupts sleep comes with its own cardiovascular risk. 

3. Use AI to understand more about your body’s response to coffee. If you have 23andMe, AncestryDNA, or other genetic testing data, you can upload your raw data file to ChatGPT or Claude and ask: "What can you tell me about my caffeine metabolism genes (CYP1A2)?" Yes, I know AI isn't perfect, and sometimes it hallucinates, but it's getting so much better.

The Bottom Line

Now this is a well-done study, but it is important to remember that this study shows association, not causation. Coffee drinkers had healthier arteries, but we can't be 100 percent certain it was the coffee. 

The good news? Coffee is enjoyable, it’s widely consumed, it's the largest source of polyphenols in the American diet (a little saddening), and it now has even more evidence supporting its safety and potential benefits. 

But the foundation of cardiovascular health remains: 

• Regular exercise (especially zone 2 cardio) 

• Sleep quality (7–9 hours/night) 

• Stress management 

• Whole-food nutrition 

• Not smoking (obviously) 

• Maintaining a healthy weight and metabolic markers 

Coffee can be part of a healthy lifestyle, but it's not a substitute for the fundamentals. 

Individual responses vary based on genetics, existing health conditions, and how you metabolize caffeine. 

The key is paying attention to how YOUR body responds and adjusting accordingly. 

Population averages are a starting point. Personalization is where real optimization happens. 

Here's to your health,
Dhru

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Try This family, today four big shares for you!

High level:

1. If your melatonin isn’t working, I have a hot tip! 

2. The anti-brain-aging hack we need to prioritize

3. Prioritizing THIS makes you happier and might even make you live longer

4. The case for keeping your home shoe-free
   
   

Shout Out to Our Sponsor Momentous Who Helps Keep This Newsletter Free

Most people still think creatine is just for bodybuilders. It’s not.

Creatine is one of the most important energy molecules in the body, and your brain is one of your most energy-hungry organs. When sleep is off (new baby, broken nights, early mornings), your brain feels it first. That’s where creatine becomes even more valuable. 

The brand I trust is Momentous Creatine. They use Creapure® — the purest, most researched form of creatine monohydrate, single-sourced from Germany. No fillers. No artificial flavors. No junk.

Research now links creatine to better mental performance, cognitive resilience, and improved recovery, especially during periods of stress or imperfect sleep. I take Creatine for strength and training. But what I notice most is sharper thinking and steadier daily energy.

This is one of those simple, high-leverage habits that compound over time, supporting brain health, recovery, and long-term performance. And Momentous just made it even easier; they now have chews in mango, lemon lime, and strawberry, which are perfect if you prefer something convenient and easy to take on the go.

If you’re going to add one evidence-backed supplement to your routine, this is a strong place to start. Momentous is offering my community 35% off their first order.  Start fueling your brain and body today. CLICK HERE to lock in your 35% off.

Number 1: Hot Tip for Melatonin Takers

If you take melatonin, but you’re not having any luck with sleep, you definitely want to read this research-backed tip from Dr. William Wallace. Turns out, when it comes to taking melatonin, timing is everything.

Shout-out to @DrWilliamWallac on X for this share

Most people treat melatonin like a sleeping pill: something you take right before bed to knock yourself out. But melatonin isn’t actually a sedative. It’s a chronobiotic, meaning its real job is to signal your internal clock that it’s nighttime. And when you take it might actually matter more than how much you take.

Your body follows something called a phase response curve, which shows how melatonin shifts your circadian rhythm depending on timing. Research suggests the biggest sleep benefit happens when melatonin is taken about three hours before your usual bedtime. That timing can help shift your internal clock earlier, making it easier to fall asleep and wake up naturally.

Take it right at bedtime, though, and the opposite can happen. Instead of helping you drift off, it may actually push your internal clock later over time, meaning you could gradually start falling asleep later, not sooner.

Try this: If you use melatonin, experiment with timing it a few hours before bed rather than right before lights out. 

Personally, I’m not a huge fan of using melatonin every night, and when I do use melatonin, I opt for the plant-sourced version called Herbatonin. It works great for sleep, and I used their 3mg version for jet lag recovery.

Number 2: The Exercise That Makes Your Brain Younger

If you or anyone you know has been looking for that push to pick up heavy weights, this is it. Turns out, the brain-protective and enhancing benefits of resistance training are undeniable. 

A new randomized trial has found that resistance exercise slows brain aging, not just strengthens muscles. 

In the study, adults around retirement age were randomly assigned to heavy resistance training, moderate resistance training, or a non-exercise control group for one year. Researchers used advanced brain imaging and “brain aging clocks” (models that predict your brain’s apparent age based on how it functions) to see how the brain changed over time.

Both moderate and heavy resistance workouts were linked with significantly lower brain age compared with the control group. In other words, people who regularly lifted weights showed brains that looked 1.4–2.3 years younger than expected for their chronological age after the year-long program. 

These changes were seen across the whole brain, not just in isolated regions, and were reflected in stronger functional connectivity, especially in areas involved in complex thinking and executive skills.

via @nick_krontiris on X

This suggests that resistance training, which is often thought of primarily for muscles and metabolism, also has powerful neuroprotective effects. Better physical strength could translate to slower brain aging and potentially lower risk of cognitive decline as we age.

Start picking up those weights!

Number 3:  Is Your Social Life Aging You?

We often hear that social connection is good for our health, but a large study of over 7,000 adults aged 50+ suggests it may go deeper than mood or happiness…it could actually influence how fast your body ages.

Researchers analyzed data from the English Longitudinal Study of Ageing and looked at different types of social connection: structural (like living alone or social network size), functional (support and loneliness), and quality (relationship strain). They compared these factors to two measures: how old people felt (subjective age) and how old their bodies appeared biologically (physiological age), calculated from cardiovascular, metabolic, immune, and respiratory markers.

Here’s the surprising part: Weak social connections didn’t consistently make people feel older, but they did correlate with faster biological aging. For example, people who lived alone had bodies that appeared about 2.6 years older physiologically than those living with others, and those with low social support showed about 1.9 years of accelerated biological aging. Meanwhile, strong social integration was linked with slower biological aging.

Interestingly, subjective age and biological age were almost completely unrelated; most people felt younger than they were, even when their bodies showed signs of faster aging.

Researchers suggest that weak social ties may affect stress systems, inflammation, immune function, and repair processes, all biological pathways closely tied to aging.

This is why I will preach the importance of community forever. Treat social connection like a health habit. Prioritize regular interaction, community activities, and supportive relationships—for happiness and longevity. 

Number 4:  Please Take Off Your Shoes Before Entering the House

I grew up in, and continue to maintain, a shoe-free home. Why? This post reminded me.

Via @NoFilterSkin on X

According to the post, we drag 400,000 different types of bacteria into our home when we leave our shoes on. Yuck! Also, if you have kids or grandkids crawling on your floor, they could be even more susceptible to those bacteria. Do yourself a favor and leave your shoes outside if possible! And if you have a friend that insists on wearing shoes in their home, send them this newsletter lol.

See you next week. 

Much love,
Dhru Purohit  

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Today, we are talking about the first randomized controlled trial showing that cognitive training can reduce dementia risk for decades.

And just to be clear, we’re not talking about better memory scores next month or an improved test performance for a year.

We’re talking about a program that had a 25 percent lower risk of receiving an actual dementia diagnosis 20 years later.

No cognitive training intervention has ever shown this before. Not over this time frame. Not with real-world diagnostic outcomes tracked through Medicare claims.

This is genuinely different. Let me break down what actually worked and what didn't.

Shout Out to Our Sponsor Our Place Who Helps Keep This Newsletter Free

Most people don’t realize that one of the most toxic items in their home might be their cookware. That is why I have been intentionally swapping out my cookware for safer, non-toxic options. My go-to is the Titanium Always Pan Pro from Our Place.

The truth is that most traditional nonstick pans contain PFAS, also known as forever chemicals, which can leach into food when heated. These toxins do not just disappear. They accumulate in the body over time and can potentially affect hormone balance, gut health, heart health, brain function, and, essentially, every organ.

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I use it daily for everything from crispy fish to perfectly pan-fried sweet potatoes, and it has genuinely upgraded how I cook.

Our Place stands behind it with a 100-day risk-free trial, free shipping and returns, and a limited lifetime warranty.

For a limited time, get 10% off sitewide when you shop through my link. If you’re looking to ditch toxins and upgrade your kitchen, this is the perfect place to start!

The Study That Changed My Mind About Brain Training

The trial was called ACTIVE (Advanced Cognitive Training for Independent and Vital Elderly). It randomized more than 2,800 adults age 65+ into four groups:

1. Memory training: Participants learned mnemonic strategies to better encode and recall verbal information like word lists and stories.

2. Reasoning training: Participants practiced identifying patterns and solving structured problems that required logical sequencing.

3. Speed-of-processing training: Participants completed adaptive computer tasks that trained rapid visual processing and divided attention under increasing time pressure.

4. Control group: Participants received no cognitive training and continued their usual daily routines.

Participants were followed for 20 years using Medicare claims data to track actual diagnoses of Alzheimer's disease and related dementias.

This is the longest follow-up of any cognitive training trial ever conducted. And the outcome wasn't test scores. It was real-world dementia diagnoses recorded in medical records.

Here's what happened:

Only those in the speed-of-processing training group who completed booster sessions showed a statistically significant reduction in dementia risk.

And over the 20-year follow-up, the speed-training group that completed boosters had roughly a 25 percent lower chance of receiving a dementia diagnosis than those who did no training.

Memory training? No effect.
Reasoning training? No effect.

Just speed training with boosters.

What Type of Training Actually Worked?

This wasn't crossword puzzles or sudoku.

It was adaptive speed of processing training focused on:

• Visual processing speed

• Divided attention (tracking multiple things at once)

• Rapid decision-making under pressure

• Increasingly complex information presented in shorter time windows

Here's the protocol:

Participants completed up to ten 60–75 minute sessions over 5–6 weeks. Those who completed at least eight sessions were then randomized to receive booster sessions at 11 months and 35 months after the initial training.

The dementia risk reduction was strongest in those who did the boosters.

Dose mattered. Adaptive difficulty mattered. Long-term reinforcement mattered.

Why Speed Training and Not Memory Training?

This surprised researchers too.

The leading theory is speed training targets controlled processes—things like attention, processing speed, and executive function that decline with normal aging. These are "procedural" skills that you strengthen through repetition under pressure, not explicit strategies.

Memory and reasoning training, by contrast, focused on teaching strategies such as mnemonic techniques and problem-solving frameworks. You're learning declarative knowledge: "Here's how to remember better."

But here's the thing: Early Alzheimer's affects associative memory first. If you're already in the preclinical stages, teaching memory strategies might be less effective than strengthening the underlying processing machinery.

It's like trying to teach better driving techniques versus actually improving your reaction time and peripheral vision.

What This Means for You

The takeaway isn't to casually do puzzles or download a random brain training app.

It’s to train speed and attention under adaptive pressure.

Here are some modern equivalents to the ACTIVE speed training include:

Physical activities:

• Racquet sports like tennis or pickleball (rapid peripheral awareness, split-second decisions)

• Table tennis

• Fast-paced partner dance (salsa, swing. You're tracking movement, rhythm, and spatial awareness.)

• Certain action video games that require rapid peripheral awareness and decision-making

The key variables: speed + adaptation + attention switching + dual tasking.

There are some digital options as well. The one featured in the study is: 

• BrainHQ's Double Decision module: This is the actual software from the study, now commercially available at brainhq.com (no affiliation, and I haven’t tried it.)

A Final Perspective

This was the first randomized controlled trial to track cognitive training participants for 20 years and measure real dementia diagnoses, not self-reported memory questionnaires or lab-based cognitive scores.

Medicare claims data. Actual clinical diagnoses. Two full decades of follow-up.

No other brain training study has ever shown this.

Even though more research is still needed to fully understand the biological mechanisms, this finding comes from a randomized controlled trial with 20 years of follow-up, not just an observational association, which makes the long-term link between speed-of-processing brain training and lower dementia incidence especially compelling.

And it's a reminder that your brain responds to challenge, not comfort or repetition. Challenge that adapts as you improve.

Here's to your health,
Dhru

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Try This family, today I have three really good shares for you.

High level:

1. This popular daily beverage might have some brain-protective benefits.

2. Want to burn fat? Try this underrated exercise. 

3. Don’t want to get knocked down by colds and the flu? Start doing this.
   
   

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Number 1: Does Caffeine Prevent Dementia?

Everyone is talking about a large, long‑term study that followed more than 130,000 adults over four decades. It found that people who drank more caffeinated coffee had a significantly lower risk of dementia. 

That sounds amazing! So, should we all start gulping down cups of coffee? Not so fast.

Shout-out to @EricTopol on X for the share

While this study did show that drinking caffeinated coffee and tea correlated with an 18 percent lower risk of developing dementia, it was not as simple as just drinking more coffee and tea. James Murphy, CEO of LMNT, did a small breakdown of this study and what it actually showed. 

• The study is being positioned as "higher caffeinated coffee intake = lower dementia risk," but that's misleading.
  

• The strongest benefits appear at moderate levels (~2 × 8oz cups of coffee or tea per day), with no extra advantage from higher intake.
  

• Typical American coffee servings are much larger than 8oz, so the "moderate" dose is likely under 150mg caffeine daily.
  

• Tea drinkers showed a potentially larger dementia risk reduction (25–35 percent lower incidence) than the main coffee/caffeine-vs-none comparison (10–20 percent), yet this seems underemphasized or glossed over.
  

• The real story is likely that moderate caffeine intake from coffee, or especially tea, is protective, not "more is better."

Bottom line: Enjoying 1–2 cups of caffeinated tea or coffee daily could have brain-protective benefits. Any more than that, and we don’t know the actual effects. But it’s still pretty cool news for coffee and tea drinkers! 

Number 2: Want to Burn Fat? Try This Instead of Running!

If your goal is fat loss, running on flat ground might not be the most productive thing to do.

via @Rainmaker1973 on X

Insights from the ACE 2022 Report suggest that incline walking (walking uphill or on a treadmill at an angle) can be even more effective for fat burning than flat walking or steady‑state running.

Here’s why: Walking on an incline increases your heart rate and energy expenditure without the high impact of running. Your muscles (especially glutes, calves, and hamstrings) have to work harder to lift your body uphill. That means your body burns more calories per minute even though the movement feels gentler. And because it’s lower impact, it’s easier to sustain longer sessions and recover faster, which can help you move more consistently (a major key for fat loss).

Incline walking also boosts post‑exercise oxygen consumption, meaning your metabolism stays elevated after the workout.

If you can safely do so, try adding 15–25 minutes of incline walking 3–5 times a week. You’ll challenge your muscles, boost calorie burn, protect your joints, and build a fat‑loss habit that’s sustainable over the long term.

And if you want to take things up a notch, tap into the power of walking with weight! On next week's podcast, we have Michael Easter talking about this exact subject.

Number 3:  Want Cold and Flu Season to Hit You Less Hard? Start Doing This.

It seems like everyone is sick right now. Maybe it’s just me, but it feels like the cold and flu season has been particularly brutal this year. I’m sure you feel the same way I do, which is: I’d rather not get sick and spend a week out of commission trying to nurse myself back to health. 

So, we need tools. And exercise happens to be a really good one. 

Here’s a quick summary of an old 2011 study I was reminded of by @brandonluu on X: People who exercise more get sick less, and when they do, it’s milder and shorter.

The study published in the British Journal of Sports Medicine followed over 1,000 adults (aged 18–85) for 12 weeks during the winter and fall. Researchers tracked their upper respiratory symptoms (aka colds and sniffles) and compared that with how often they exercised and how fit they considered themselves.

The results were striking: People who exercised aerobically at least five times a week had 43 percent fewer sick days compared to those who barely moved. People in the highest fitness group (based on self-rating) had 46 percent fewer days with cold symptoms than the least fit group. Not only that, when higher-fit folks did get sick, their symptoms were 32–41 percent less severe.

This isn’t just correlation. There’s a well-documented connection between regular movement and immune health. Moderate-to-vigorous activity helps circulate immune cells, reduce inflammation, balance stress hormones, and maintain a more resilient baseline.

And it’s another reason to aim for consistent aerobic activity—brisk walking, dancing, cycling, swimming—ideally five days a week, even if it's just for 20–30 minutes. You don’t have to run marathons. Just move more days than not.

See you next week. 

Much love,
Dhru Purohit  

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

If you’ve been following me lately, you know I’ve been talking a lot about light.

Morning sunlight. Blue-light blockers at night. Eating with the sun. It’s become a real focus for me, both on the podcast and in this newsletter.

And I get it. From the outside, this stuff can look like soft interventions. Really, Dhru, do these things actually make a difference?

But here’s the thing. Circadian biology isn’t soft at all. It touches everything. Cancer risk. Autoimmunity. How well you can focus during the day. How deeply you sleep at night. Your metabolism. Your hormones. Your inflammation levels.

And now, according to a new study published in Neurology, the medical journal of the American Academy of Neurology, we can add one more thing to that list: dementia risk.

Let me walk you through what they found.

Shout Out to Our Sponsor AquaTru Who Helps Keep This Newsletter Free

Let’s talk about water. Plastic bottles? Packed with microplastics and nanoplastics. Tap water? Not much better. Studies show it can contain everything from chemical pollutants to traces of prescription drugs (yes, even birth control residue).

That’s why I’ve been such a big advocate for filtering your water—and why I’ve been using the same system for years: AquaTru.

AquaTru is a countertop reverse osmosis purifier with a 4-stage filtration system that removes up to 15x more contaminants than the leading filters. It’s built with BPA- and BPS-free plastics, it’s easy to use, and honestly—the water tastes incredible.

AquaTru is offering my community $100 off an AquaTru Reverse Osmosis filter when you CLICK THIS LINK. 

Protect your health. Protect your family. And enjoy water the way it’s supposed to taste: pure and clean.

The Study

Researchers followed more than 2,000 older adults with an average age of 79 who were not showing signs or a diagnosis of dementia. Each person wore a small chest monitor for about 12 days, tracking their daily patterns of rest and activity.

This wasn’t a sleep study. They weren’t just measuring how many hours people slept. They were measuring something deeper: how strong and consistent each person’s internal clock was based on their movement patterns across the full 24-hour cycle.

Then they followed everyone for about three years to see who developed dementia.

The results were striking.

What They Found

People with weak or fragmented circadian rhythms had nearly 2.5 times the risk of developing dementia compared to people with strong, regular rhythms. Out of 727 people in the weak rhythm group, 106 developed dementia. In the strong rhythm group of 728 people, only 31 did.

The study also looked at when people’s activity peaked during the day. People whose most active time came later in the afternoon (around 2:15 p.m. or after) had a 45% higher risk of dementia compared to those who peaked earlier, between about 1:11 p.m. and 2:14 p.m.

Now, to be clear, this study shows an association, not causation. We can’t say definitively that weak circadian rhythms cause dementia. But the signal is strong enough that the researchers themselves are calling for future studies to examine whether circadian interventions, like light therapy and lifestyle changes, might actually help lower dementia risk.

Why This Makes Sense

Your circadian rhythm isn’t just about when you feel sleepy. It’s a master regulator that coordinates processes across your entire body: hormone release, body temperature, metabolism, digestion, and critically, inflammation.

When your internal clock is out of sync with the light-dark cycle, those processes can become misaligned too. The researchers suggest that circadian disruption may interfere with sleep in ways that increase amyloid plaque buildup in the brain, or reduce the brain’s ability to clear those plaques during deep sleep.

This connects directly to something I’ve written about before: your brain has a waste clearance system called the glymphatic system that’s most active during deep sleep. If your circadian rhythm is weak, your deep sleep suffers. And if your deep sleep suffers, your brain’s nightly cleanup slows down.

It all fits together.

What a Weak Circadian Rhythm Actually Looks Like

A person with a strong circadian rhythm has a clear, consistent pattern: active during the day, restful at night. Their body clock stays anchored even when their schedule shifts or the seasons change.

A person with a weak circadian rhythm has a fuzzier pattern. Their days don’t show that crisp contrast between active and restful periods. They’re more easily thrown off by schedule changes, travel, or shifts in daylight. Their body clock drifts.

If you’re the kind of person who feels like your sleep and energy are all over the place, or you find yourself staying up later and later without meaning to, that’s a sign your rhythm might be weaker than it should be.

The Good News

The amazing news is that your circadian rhythm is something you can actually influence. And the interventions are surprisingly simple.

If you're a fan of this newsletter, these won't be new to you, but they're worth repeating in the context of today's study!

Morning light is the most powerful signal. Your internal clock is set primarily by light hitting your eyes early in the day. Getting outside within the first hour of waking, even for just 15-20 minutes, helps anchor your body clock so that activity and rest align with the natural day-night cycle. This is why I make it a point to get morning sunlight while I drink my coffee, even if it’s just stepping out onto the balcony.

Consistency matters more than perfection. Going to bed and waking up at roughly the same times each day sends a strong signal to your internal clock. So does moving your body at consistent times. You don’t need a rigid schedule, but a general rhythm makes a real difference.

Reduce light at night. Bright lights and screens in the evening can push your clock later and disrupt your rhythm. I wear blue-light blockers for an hour before bed, and I dim the lights in my house after sunset. It sounds small, but it helps.

None of this is complicated. It’s just intentional!

The Bigger Picture

What I find encouraging about this research is that it points to something actionable. We’re not talking about a genetic marker you can’t change. We’re talking about daily patterns that respond to how you live.

Morning light, regular movement, consistent sleep times, and less artificial light at night. These aren’t exotic interventions. They’re the way humans lived for most of history before electricity changed everything.

Your circadian rhythm is a signal your brain pays attention to, and strengthening that signal is one of the most accessible things you can do for your long-term brain health.

And that’s not soft at all.

Here’s to your health,
Dhru Purohit

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Try This family, I know brain and cardiovascular health are super important to you. They’re important to me too. Today, I have some really important shares for your brain and your heart. 

High level:

1. Brain alert: This risk factor might actually cause dementia! 

2. Twelve months of this supplement helped REMOVE soft plaque in the arteries

3. An unexpected yet welcome benefit of GLP weight-loss drugs
   
   

Shout Out to Our Sponsor Bon Charge Who Helps Keep This Newsletter Free

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If you’re already investing in sleep, nutrition, and recovery, this is a natural extension—low effort, high alignment.

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Number 1: The Obesity–Dementia Connection

Obesity may be a huge driver of dementia.

Shout-out to @maxlugavere on X for the share

A new genetic study used advanced “Mendelian randomization” to dig into whether high body mass index (BMI) does more than predict dementia—it may directly drive it. By analyzing genetic and health data from large populations, researchers found clear evidence that higher BMI increases the risk of vascular‐related dementia and that much of this effect is due to higher blood pressure that often accompanies excess weight.

The takeaway isn’t subtle: Carrying too much weight can harm brain health by damaging blood vessels, impairing blood flow, and increasing inflammation in the brain. Unlike observational studies, which can be clouded by lifestyle and socioeconomic factors, this analysis uses genetics to simulate lifelong high weight and suggests a causal relationship, not just an association.

That means strategies we already focus on for metabolic and cardiovascular health—like maintaining a healthy weight, managing blood pressure, eating whole foods, staying active, and improving sleep—may also be critical for protecting your brain as you age.

Think of weight management not just as a heart or diabetes strategy but as brain insurance. What’s good for your heart and blood vessels appears to be great for your cognitive future too.

Number 2: Worried About Soft Plaque in Your Arteries? You Need to Know About This Supplement 🤯

I saw this post pop up on X recently, and it reminded me of an article I wrote about the power of aged garlic extract in helping reduce soft plaque in the arteries. 

via @siimland on X

In the randomized, double-blind, placebo-controlled study featured in this post, researchers followed 66 patients with diabetes over the course of a year to see how aged garlic extract (AGE) impacted plaque buildup in the heart’s arteries. Each participant took either 2,400 mg of AGE daily or a placebo, with heart scans at the start and end of the study.

The standout result? Those taking AGE saw a 29 percent reduction in low-attenuation plaque (LAP), a particularly risky type of soft plaque linked to heart attacks. That’s pretty huge! Meanwhile, the placebo group experienced a 57 percent increase in LAP. The reduction in this vulnerable plaque type suggests AGE may help stabilize arteries and reduce cardiovascular risk.

This is pretty powerful, and why my cardiologist recommended aged garlic extract for me, and I also put my dad on it too. 

Also, I have no affiliation with this company, but if you’re curious, this is the aged garlic extract I take. 

Number 3:  A Major Brain Benefit of GLP-1s

If you’re taking GLP-1s, you might want to know about this extra brain-protective benefit.

Big thanks to @saragottfriedmd for this share

A large study looked at whether two popular types of type 2 diabetes drugs, GLP-1 receptor agonists (like Ozempic) and SGLT2 inhibitors (like Jardiance), could help lower the risk of Alzheimer’s and related dementias. Researchers followed nearly 100,000 people over 50 with type 2 diabetes and no prior signs of cognitive decline. 

The findings were promising: both drug classes were linked to a significantly reduced risk of developing Alzheimer’s or other dementias when compared to other common diabetes meds.

Specifically, GLP-1 drugs were associated with a 33 percent lower risk, while SGLT2 inhibitors showed an even stronger 43 percent risk reduction. When directly compared to each other, there was no meaningful difference. Both appeared equally protective for brain health.

While the study doesn’t prove these drugs prevent dementia, it does suggest they might offer neuroprotective benefits beyond blood sugar control. That’s especially important for people with type 2 diabetes, who face a higher risk of cognitive decline.

The takeaway: The right diabetes treatment may do more than regulate glucose; it might support long-term brain health too. 

See you next week. 

Much love,
Dhru Purohit  

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Try This fam!

I heard you guys loud and clear in our recent survey! One of the things you care A LOT about is doing whatever you can to prevent cognitive decline.

I’m right there with you. Even though I’m only in my mid 40’s, it’s a topic that I’m personally invested in. I have a grandfather and other elders in my family who suffered from dementia, and it's one of the scariest diseases out there.

So, I hope you find today’s guest article on all things cognitive decline and Alzheimer's particularly helpful and hopeful. Because so much of addressing this disease is catching it early.

Here with us today is my friend and personal functional medicine doctor: Elroy Vojdani, MD. He’s discussing which tests and markers we should be looking at to assess and prevent early cognitive decline. 

You might be shocked by some of this information because we’re not talking about brain scans.

We’re talking about assessing your metabolic health, inflammation, hormones, and more…. because diseases of the brain actually start in the body.

Now, this list of markers and tests might feel overwhelming. But the goal here isn't to run every single one of these tomorrow. The goal is to understand the pathways that drive this disease so you can have smarter conversations with your doctor and know what questions to ask. More thoughts on this in my conclusion.

By the way, this guest article can be found on Dr. Vojdani's fantastic Substack newsletter, The Inflamed Generation. If you’re interested in this topic, consider subscribing to his Substack—it’s one of my go-tos! 

Now, let’s get into it:

Shout Out to Our Sponsor AquaTru Who Helps Keep This Newsletter Free

Let’s talk about water. Plastic bottles? Packed with microplastics and nanoplastics. Tap water? Not much better. Studies show it can contain everything from chemical pollutants to traces of prescription drugs (yes, even birth control residue).

That’s why I’ve been such a big advocate for filtering your water—and why I’ve been using the same system for years: AquaTru.

AquaTru is a countertop reverse osmosis purifier with a 4-stage filtration system that removes up to 15x more contaminants than the leading filters. It’s built with BPA- and BPS-free plastics, it’s easy to use, and honestly—the water tastes incredible.

AquaTru is offering my community $100 off an AquaTru Reverse Osmosis filter when you CLICK THIS LINK. 

Protect your health. Protect your family. And enjoy water the way it’s supposed to taste: pure and clean.

Alzheimer’s doesn’t start in the brain. It starts in the body.

Long before memory slips, the earliest changes show up in metabolism, inflammation, hormones, sleep patterns, gut integrity, and environmental load. Your brain simply becomes the place where those signals finally become visible.

Seeing Alzheimer’s as an immunometabolic disease reshapes the prevention conversation. You realize you don’t have to wait for symptoms. You don’t need a PET scan. You don’t need a specialist.

You can measure the earliest risk markers decades before memory changes.

Let’s walk through what actually matters—in plain language.

1. The First Red Flags Show Up in Metabolism

The earliest changes in Alzheimer’s are metabolic, not cognitive. Before memory slips, the brain becomes less efficient at using glucose.

Alzheimer’s often begins as a fuel problem, not a memory problem.

Here are the most meaningful metabolic markers—with optimal ranges:

• Fasting glucose: 75–85 mg/dL
• Fasting insulin: 2–5 μIU/mL
• HOMA-IR: <1.0
• Hemoglobin A1c: 4.8–5.2%
• Triglycerides: <80 mg/dL
• HDL: >55 mg/dL (men); >65 mg/dL (women)
• ApoB: <80 mg/dL (ideal brain-protective range)

APOE4 carriers are more sensitive to glucose variability, but metabolic drift matters for everyone.

2. Inflammation: The Center of Gravity in Modern Alzheimer’s Research

This is the biggest shift in the field:
Alzheimer’s is increasingly understood as a disease of chronic immune activation.

Microglia, the brain’s immune cells, become “primed,” meaning they overreact to everyday signals and begin shifting the brain into a low-level inflammatory state.

Amyloid doesn’t cause inflammation. Inflammation triggers amyloid.

The most useful cytokines to measure are:

Core cytokines:
• IL-6: optimal <1 pg/mL
• TNF-α: optimal <2 pg/mL
• IL-1β: optimal as low as possible/undetectable
• IL-10: healthy adequate levels (anti-inflammatory “brake”)

Additional helpful markers:
• IFN-γ: low to low-normal
• IL-8: low
• MCP-1: low

These are not Alzheimer’s-specific tests—they’re metabolic and immune tests that reveal the terrain the brain is operating in.

And if you want a deeper look at gut–brain immune activation:

• Cyrex Array 2 → intestinal permeability
• Cyrex Array 20 → blood–brain barrier immune reactivity

When these markers drift upward, the brain is already feeling it—even if you feel “fine.”

Note from Dhru: I’ve done these labs through Dr. Vojandi’s clinic, Regenera Medical in Los Angeles, but ask your local functional medicine doctor if they can order and interpret these tests for you.

3. The Hormone Shift No One Talks About—Especially for Women

Two-thirds of Alzheimer’s patients are women. This isn’t random. It aligns with the drop in estrogen during perimenopause and menopause, because estrogen plays a major role in:

• glucose metabolism in the brain

• mitochondrial energy production

• synaptic repair

• microglial stability

• blood–brain barrier strength

Menopause isn’t just a reproductive transition. It’s a neurological transition.

Here are the hormones worth measuring in midlife:

• Estradiol
• Progesterone
• Thyroid panel (TSH, free T3, free T4)
• SHBG
• DHEA-S
• Testosterone (total + free)
• Pregnenolone

The goal isn’t “high” hormones—it’s stable, supported signaling.

4. APOE4: A Different Operating Manual, Not a Destined Diagnosis

APOE4 has been painted as a deterministic “Alzheimer’s gene,” but that’s misleading.

APOE4 doesn’t doom you. It just changes what your brain needs.

The APOE4 brain:

• is more sensitive to glucose spikes

• is more responsive to inflammation

• relies more on ketones for backup energy

• is more impacted by sleep disruption

• reacts differently to hormonal shifts

But there’s an upside:

APOE4 carriers often respond more dramatically when these pathways are optimized.

Sensitivity can be leveraged into prevention.

5. The Quiet Predictors: Sleep, Gut, and Environment

If there’s one pattern I see across hundreds of patients, it’s this:

Your brain is downstream of everything else in your body.

Sleep: Deep sleep is when the brain clears metabolic waste, including amyloid. If deep sleep is disrupted, the brain’s nightly cleanup slows.

Gut: Leaky gut increases systemic inflammation. Systemic inflammation primes microglia.
Cyrex Array 2 and 20 help identify this pattern.

Environment: Mold exposure, air pollution, heavy metals—none of this is fringe anymore. These are well-established contributors to neuroinflammation.

This isn’t a fear-based narrative.
It’s a connected one.

6. The Point of All This: Early Changes Are Measurable and Fixable

Here’s the part I want people to remember: You don’t have to wait for symptoms to know your trajectory.

The earliest signs show up in:

• metabolic markers

• inflammatory markers

• hormone changes

• sleep architecture

• gut integrity

• immune balance

And the same markers that predict Alzheimer’s also predict:

• cardiovascular disease

• diabetes

• autoimmune drift

• chronic inflammation

• hormonal instability

• reduced resilience

Protect your metabolism, your inflammation pathways, your sleep, your hormones—and you’re protecting your brain at the same time.

Once you know what to look for, you’re no longer guessing.

You’re steering.

My (Dhru’s) Thoughts: I told you at the top that I'd share some additional thoughts.

Dr. Vojdani paints a clear picture. What happens in our bodies impacts our brain. But you don't need to run every test on this list to start making real shifts in your brain health.

If you zoom out, the big picture version of the details in the list is: don't overeat, stay active and metabolically healthy, be protective of your sleep, filter your water and air, and for women specifically, understand the role that menopause plays in the brain.

If you want to go deeper and look under the hood, start with the metabolic basics. Fasting glucose, fasting insulin, and hemoglobin A1c can be ordered by most GPs.

For more advanced markers, such as cytokine panels and hormone testing, you'll likely need a functional medicine or integrative doctor.

Dr. Dale Bredesen (past podcast guest) has a directory of practitioners trained in his cognitive health protocols, which is a good place to start your search. And companies like Superhuman (no affiliation) and others offer direct-to-consumer lab panels if you want to take matters into your own hands.

Lastly, if you want full access to this series where Dr. Vojdani breaks down the most important things to know about brain health, check out his Substack here, where you can find references for this info and more.

Much love, 

Dhru Purohit

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Try This community, today I have some useful tips and some “feel-good” news too! 

High level:

1. Really sweet news, if you're in a funk!

2. Everyone is upset about Vital Farm eggs, but what is the truth?

3. Brain alert: the amazing benefits of owning a four-legged friend 

4. A major tip for anyone who can’t tolerate creatine
   
   

Shout Out to Our Sponsor PUORI Who Helps Keep This Newsletter Free

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Number 1: Dark Chocolate Is Good for Your Mood 

Chocolate lovers, I’ve got some great news for you. A small randomized controlled trial tested whether eating 30 g of dark chocolate with high cocoa content (85%) each day for three weeks would affect mood and gut bacteria in healthy adults. Compared with people who ate no chocolate, those who consumed the 85% dark chocolate experienced a significant reduction in negative emotions, while milder chocolate (70%) didn’t show the same benefit.

Shout-out to @BrandonLuuMD on X for the share

What’s especially interesting is what happened in the gut: The high‑cocoa group showed greater gut microbial diversity and specific shifts in bacteria, including higher levels of Blautia obeum, a microbe linked in other research with better emotional health and anti‑inflammatory functions. Those changes correlated with the improvements in mood, supporting the idea that cocoa’s effects may operate partly through the gut‑brain axis, the two‑way communication system between your microbiome and your nervous system. 

Pretty cool. My sister liked to joke that she could always count on me to have some dark chocolate to share. Looks like I was just doing my part to create happier moods! :) 

Number 2: The Truth About Vital Farms

A lot of people are upset about Vital Farms eggs. If you haven’t seen the information taking the internet by storm, here’s the gist: A post went viral about how Vital Farms eggs have more “inflammatory” omega-6 oils than canola oil. 

But before you decide to boycott Vital Farms, take a look at this.

via @m_franceschetti on X

Seed Oil Scout, a community-driven platform that helps consumers find restaurants and products with little to no seed oils, actually tested all of the eggs at Whole Foods and found that Vital Farms had the lowest amount of omega-6 oils. 

It’s really easy to get caught up in the headlines and want to jump on the bandwagon of boycotting something, but we have to look at the facts. In my opinion, it’s so hard to eat healthier these days for a lot of folks. We don’t want to make it even harder to access whole foods by demonizing an entire brand before looking into the truth.

Seed Oil Scout points out that soy-free eggs have a better omega-3-to-omega-6 ratio than eggs from soy-fed chickens, but this doesn’t mean that Vital Farms eggs are totally unhealthy. They still contain the beneficial nutrients found in all eggs, like choline, fat-soluble vitamins, and antioxidants.

Number 3:  Dog Owners, You’re Protecting Your Brain (and a Tip for Non-Dog Owners Too)

We often hear that those with pets (especially dog owners) reap some serious benefits. For example, this post featured a study that found that owning a pet was associated with a younger “brain age” (up to 15 years younger!) than people who didn’t have pets.

Do pets just make us happy? Yes, and it’s more than that, according to this post by Aakash Gupta.

He explains that most people think dogs are simply “good for you,” but the deeper benefit is how they regulate your nervous system. Just a few minutes of petting your dog every day releases oxytocin (in both of you), lowers cortisol, and slows your heart rate—a powerful feedback loop that reduces neuroinflammation and preserves brain volume over time.

It’s not magic; it’s consistent nervous system regulation that most people don’t get elsewhere. Dogs force touch, connection, movement, and routine. While the referenced study had only 95 participants, it aligns with loads of other research looking at the cognitive benefits of being a pet owner, especially a dog owner. Cats offer similar benefits, but dogs drive more frequent tactile interaction. In essence, dogs are a daily delivery mechanism for brain-protective habits like physical activity, affection, and time outdoors—things we all need but often neglect.

If you don’t have a dog, you can still get these feel-good chemicals from human interaction. Spend quality time with your loved ones, get outside with them, and cuddle too! 

Number 4:  Does Creatine Make Your Stomach Hurt? Try This!

I just read this article by @BerbarianWizard on X about why creatine might be causing stomach pain. Honestly, I haven’t tried this myself because I can tolerate creatine pretty well, but I sent this to all my friends and family who tell me that creatine hurts their stomach.

Here’s the gist of the article: If you’re drinking your creatine with cold water and dealing with bloating, cramps, or diarrhea, it might not be intolerance; it could be a chemistry issue. Creatine monohydrate is poorly soluble in cold water. At fridge temp, you can only dissolve ~6 g per liter, meaning that scoop in your shaker is mostly undissolved crystals. Those gritty particles don’t fully dissolve in your gut either. Instead, they pass into the intestine, pull water in, and cause digestive distress, a classic osmotic effect.

Want to avoid that? Dissolve 5 g of creatine in 100 mL of hot (not boiling) water first. Stir until fully clear (no grit), then top off with cold water if needed. 

Timing also matters. Taking creatine post-workout is ideal because insulin sensitivity and sodium-potassium pump activity are at their highest. Both help shuttle creatine into muscle.

Bonus tip: Since creatine absorption depends on sodium, low-salt diets or heavy sweating without sodium replacement can impair uptake. Add a pinch of salt or take creatine with a salty meal for better results.

That’s it for now. See you next week. 

Much love,
Dhru Purohit  

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

If you ask people what they fear most about aging, the answer is often the same.

It’s not wrinkles. It’s not aches and pains. 

What do people really fear?

Losing their mind.

Cognitive decline; forgetting names, faces, memories, and eventually yourself, is one of the most devastating outcomes we can imagine. And for a long time, it’s been framed as something that’s mostly out of our control. 

Genetic. Inevitable. A problem for “later.”

But what if there were meaningful steps you could take today to reduce your risk?

A new large-scale study suggests there may be.

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A Groundbreaking Study on Omega-3s and Early Cognitive Decline

Researchers analyzed data from over 217,000 adults in the UK Biobank and followed them for more than eight years.

Instead of relying on food questionnaires or memory tests, researchers measured actual blood levels of omega-3 fatty acids.

What did they find?

People with higher blood omega-3 levels had a 35–40% lower risk of developing early-onset dementia, defined as dementia before age 65.

That association held even after accounting for age, lifestyle factors, cardiometabolic health, and genetic risk, including APOE-ε4.

But here’s the detail most headlines missed: the strongest protective effect wasn’t driven by DHA alone.

Non-DHA omega-3s (such as EPA and DPA) showed even stronger associations with reduced dementia risk. These fats influence inflammation, blood flow, and cellular signaling, all of which play a role in long-term brain health.

The lowest risk was observed in people with an Omega-3 Index around 8%, which is considered really good!

But the truth is, most people fall well below this range, and it’s not something you can reliably estimate without testing.

This also shifts the question from “Do you eat fish?” to “Do you have enough omega-3s in your blood to matter?”

Now, as noted above, this was an observational study. So it does not prove causation, guarantee protection, or suggest omega-3s are a cure.

But when data at this scale align with biological plausibility and carry low downside, they highlight a meaningful opportunity for prevention.

Try This

Aim to eat fatty fish (sardines, anchovies, salmon) two to three times per week.

Consider supplementing with 2-4 grams of high-quality fish oil daily.

Test your Omega-3 Index at least once to understand where you stand. The test I use is OmegaQuant (no affiliation), which you can read about here.

Start early. Brain protection begins decades before symptoms appear.

You may not control every risk factor for cognitive decline, but omega-3 status is one lever you can pull today.

Much love, 

Dhru Purohit

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Try This community, today I’m sharing three things that caught my attention this week. 

High level:

1. Could nonstick pans and cookware be poisoning our families?

2. A powerful reminder to be extra careful about what you watch on your phone at night.

3. Cancer alert: This miraculous mineral can massively support prevention!
   
   

Shout Out to Our Sponsor MAUI NUI Who Helps Keep This Newsletter Free

I’m always looking for ways to hit my protein goals without feeling sluggish, and lately I’ve been reaching for Always Summer Sausage from Maui Nui Venison.

This isn’t deli meat. It’s made from 100% wild-harvested Axis deer that roam freely across Maui’s mineral-rich landscape, no feedlots, no antibiotics, no hormones, ever. The result is one of the cleanest, most nutrient-dense lunch proteins you can find.

Each serving delivers 20g of protein for just 110 calories, with zero sugar, no fillers, and 98% lean meat. It’s lightly smoked, naturally flavorful, and incredibly easy to work into your day: sandwiches, snack plates, or straight from the fridge post-workout.

What I love most is how it makes meals feel effortless while keeping my energy steady instead of dragging me down.

And like everything Maui Nui does, it’s not just about macros,  it’s about mission. Their USDA-inspected, ethical field harvesting supports ecosystem balance in Maui and a more thoughtful way to consume meat.

If you want a high-protein lunch that actually makes you feel good, try Always Summer Sausage at mauinuivenison.com/DHRU. Supply is limited by nature and small-batch production, so don’t wait.

Number 1: Still Using Nonstick Pans? Read This.

Fatty liver disease is on the rise, especially in young people. New evidence shows that common and insidious toxins in things like nonstick pans could be contributing to this rising epidemic.

via @bryan_johnson on X

A new study looked at two groups of young people (adolescents between eight and 13 years old and young adults aged 17–23) to see whether exposure to per‑ and polyfluoroalkyl substances (PFAS, which are chemicals found in nonstick cookware, stain‑resistant fabrics, and many consumer products) was linked with metabolic dysfunction‑associated steatotic liver disease, a form of fatty liver disease that’s becoming more common in youth.

In the younger group, higher levels of certain PFAS (especially PFOA, aka perfluorooctanoic acid) were associated with a significantly higher odds of fatty liver disease, and that risk grew stronger with age. Kids who carried a specific genetic variant linked to liver fat (the PNPLA3 risk allele) were even more susceptible. In the young adult group overall, PFAS weren’t associated with liver disease, but among smokers, higher PFAS levels were tied to increased risk.

If you have younger people in your home, know this: PFAS exposure in childhood and adolescence may increase the risk of fatty liver disease later on, and that risk can be modified by age, genetics, and lifestyle factors like smoking. While more research is needed to fully understand causation and mechanisms, these findings highlight how environmental toxins may interact with biology and behavior to influence metabolic health early in life.

Try This: Whenever possible, use stainless steel, ceramic, or cast-iron pans instead of nonstick. I know it can be an investment, but if you find the right pans, they can last you a long time and help reduce your toxic burden. Some of my favorites are the Our Place Titanium Always Pro Pan and the Xtrema Cookware.

Number 2: What You Watch at Night Could Be Ruining Your Sleep.

Is your phone really ruining your sleep? It might depend on what you’re looking at.

New data from Eight Sleep challenges the old belief that any phone use before bed is equally harmful. In a sleep study of over 240 adults across 1,700 nights, researchers found that the type and attention‑grabbing nature of the content matter more than just the screen itself.

People who looked at news‑related content within an hour of bed had slightly less REM sleep than those who viewed other types of media, and viewing highly engaging content (regardless of duration) was linked with about 12 fewer minutes of total sleep time. This is likely because higher engagement kept people up later. On the other hand, simple or less stimulating content didn’t show the same negative effects on sleep quality or stages.

This research suggests that it’s not screens per se that hurt your sleep; it’s how much your attention gets captured and how late you stay engaged. Other studies show that screens can suppress melatonin and delay sleep, but content engagement plays a big role in whether you actually fall asleep and stay asleep.

Try This: If you’re going to use your phone before bed, choose calmer, low‑engagement content like an audiobook or a mellow podcast, and set a firm bedtime cutoff so your brain can unwind.

P.S.: Speaking of Eight Sleep, I've been testing out their latest model, the Pod 5, and I've been blown away by how much better it is than my original Pod 4.

As someone who always runs warm at night, the most significant improvement to my sleep in the last five years has been using Eight Sleep. Early on in my podcast, they were a sponsor for a short period, but they aren’t anymore; I leased the Pod 5 so I could review it for my newsletter. Here’s my quick review after using it for five months!

Love: 

• The AI-based temperature changes. Eight Sleep will analyze your movements throughout the night and adjust the temperature settings accordingly. It works really well for both my wife and me.

• The mattress pad is a lot more comfortable than the original model. I don’t use the Eight Sleep Mattress; I just use their Pod 5 Cover, and I place it on top of my Birch Organic Mattress.

Not Amazing:

• Sleep tracking using Eight Sleep is hit or miss. For sure, it’s not as accurate as Oura or Whoop, and for that reason, I’m not a big fan.

• EMFs: Yes, the Eight Sleep does give off some EMFs, but I’ve found that it's not as much as I would have expected, as long as I used a ground sheet for my bed, which I wrote about last week. After having my room tested, I was totally happy with the levels, considering how much the product has improved my sleep over the years by helping my body control its temperature.

Number 3: This Relaxation Mineral Could Play a Role in Colon Cancer Prevention.

A randomized, double‑blind, placebo‑controlled trial tested whether magnesium supplementation could change levels of specific gut microbes tied to vitamin D synthesis and colon health.

Researchers focused on two bacteria: Carnobacterium maltaromaticum and Faecalibacterium prausnitzii. In earlier lab studies, these were shown to help produce vitamin D locally in the gut, and they have been linked with protection against colorectal carcinogenesis.

In 239 adults, those given magnesium (the amounts were individualized) showed a significant increase in both of these beneficial microbes in rectal swab samples compared with a placebo, but only in people with a certain magnesium‑processing gene variant (TRPM7), suggesting your genetics may influence how your microbiome responds.

So while magnesium didn’t universally boost all gut microbes, in those with the “right” genotype, it boosted the bacteria thought to help generate de novo vitamin D in the colon. Higher local vitamin D may contribute to anti‑inflammatory, anticancer effects that aren’t captured by blood vitamin D levels alone.

Try This: Focus on magnesium-rich foods like nuts and seeds, leafy greens, avocados, and dark chocolate, and consider supplementing. I personally take about 300 to 500 mg of extra magnesium a day because it has so many different benefits. If you want to learn more about types of magnesium and their benefits, check out my ultimate magnesium cheat sheet. 

Much love,
Dhru Purohit  

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Today’s newsletter features a challenge I’m personally taking on after my super fascinating conversation with sunlight and circadian biology health enthusiast Jonathan Jarecki.

If you tuned into that episode, you know just how critical sunlight is for longevity and chronic disease prevention. If you didn’t, I highly recommend doing so—there were so many fascinating takeaways. Here are some highlights: 

• Long-term data suggest that avoiding sunlight may carry real risks.
  In a 20-year Swedish study of 29,518 women, sun-avoiders had about twice the rate of death from all causes compared to women who spent more time in the sun.
  

• Light exposure can speed up healing.
  In controlled research, daily exposure to a specific light therapy called photobiomodulation (PBMT) reduced ICU length of stay, boosted muscle strength and mobility, and enhanced overall physical function compared with sham treatment, suggesting that light‑based therapy may help the body heal and perform better beyond traditional care.
  

• Sunlight exposure can reduce blood glucose in just 10 minutes.
  In a small 7‑day intervention study of adults over age 40, researchers found that 10 minutes of daily morning sunlight significantly reduced blood sugar levels. 

Alright, so you get the idea. The fear-mongering around sunlight exposure might be more harmful than it is helpful. In fact, safe sun exposure could be a critical part of our healthspan and lifespan. 

So today, I invite you to join me for the 2026 Light Challenge, started by Jonathan Jarecki. 

Here’s how to do it:

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2026 Light Challenge

There are two versions: one for those who are limited on time and one for anyone looking to take their light exposure to the next level. 

Beginner:

1. Get 10-30 minutes of unfiltered morning sunlight within the first hour of waking up.

2. Take your lunch break outdoors.

3. Get 10-30 minutes of unfiltered evening sunlight.

4. Dim the lights at night and/or wear blue light-blocking glasses.

Bonus tip: Night shift + color filters on iPhone: These are features that shift your screen's colors to reduce blue light at night.  Here’s a tutorial on how to do that.

Advanced Light Challenge

1. Watch the sunrise 3-5 times a week

2. Sun-bathe midday 3-5 times a week

   1. Start small, with gradual exposure. I’ve been taking a midday walk daily as part of my sun exposure.

3. Eliminate overhead lights at night and use dim incandescent light bulbs (if you can).

That’s it! A super simple hack that could have major benefits. 

I'll see you next week,

Dhru Purohit

P.S. As you know, I’m a huge fan of increasing fiber and plant foods to support the gut microbiome, so I couldn’t be more excited for my friend Dr. Will Bulsiewicz, who just wrote a book all about this and fighting inflammation. Check out Dr. Bulsiewicz’s book here.

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Try This community, last week I read a really fascinating article about football and electromagnetic radiation that was pretty wild! 

And its findings just might make you think twice about how you protect yourself from invisible toxins in your own home!

Okay, so back to this wild article…

It was actually a well-thought-out deep dive exploring the idea that chronic exposure to extremely low‑frequency (ELF) electromagnetic fields (EMFs) from a power substation near the San Francisco 49ers’ practice facility might be contributing to the team’s UNUSUALLY high rate of injury. 🤯

Look, we can’t completely get rid of EMFs, but there are a few things we can do to mitigate their impact. And that’s what I’m getting into today. 

Here are three ways to protect yourself and your loved ones from EMF exposure.

Shout Out to Our Sponsor LMNT Who Helps Keep This Newsletter Free

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Could EMFs Worsen Injuries? A Little Background

First, if you want to read more about this fascinating—and frightening—hypothesis, here’s the Substack article by Peter Cowan that dives deep into the topic.

Here’s the gist: Since moving into Levi’s Stadium in 2014, the 49ers have consistently ranked among the most-injured NFL teams and have had an unusually high number of catastrophic soft‑tissue failures like Achilles and patellar tendon ruptures, high‑grade hamstring tears, and other collagen‑rich injuries. A former player even joked that the nearby electrical substation might be to blame, which led Peter to actually measure magnetic field levels near the facility. Those measurements were higher than typical background levels found in homes or offices, suggesting chronic, unavoidable exposure to ELF magnetic fields in the practice environment.

The article argues that conventional safety standards, which only consider thermal effects (i.e., heating) from EMFs, ignore a growing body of research on nonthermal effects and the possibility that prolonged exposure to low‑level fields might disrupt biological processes like collagen integrity, mitochondrial function, and cellular repair, potentially making tendons and ligaments more vulnerable to injury under physical stress.

Honestly, even though it's all a theory, it seems totally possible to me. I personally take EMF exposure seriously because even though we don’t have all the answers, I don’t want to take any chances. Why not protect myself and my family? 

So, here’s what I’ve done: 

Number 1: Don’t Plug Things In Next to Your Head (Especially at Night)

If you’re worried about EMF exposure, this is the first thing I would change!

Like most people, I used to charge my phone on my nightstand while I slept. I’ve since hired multiple building biology professionals to measure EMFs in my home using voltage meters and other EMF instruments. 

What surprised me most was learning that some of the highest nighttime exposure near the bed wasn’t coming from Wi-Fi. It was coming from AC electric fields created by plugged-in cords.

Here’s the part most people don’t realize. Even when a lamp, phone charger, or alarm clock is turned off, the cord still carries live voltage. That voltage creates an electric field that radiates into the bed if the cord is close enough. You do not need current to flow for this exposure to exist.

When you sleep, your nervous system downshifts, melatonin is released, and repair processes happen. According to building biology standards, electric field exposure matters most at night for this reason. The professional who visited my house recommended that anything plugged in should stay at least 4–6 feet away from my head while I’m sleeping—or fully disconnected.

This part is inconvenient. I can’t just turn off my night-light anymore; I have to unplug it. But I watched the voltage and electric field readings drop immediately when I did. Seeing the numbers change in real time made it hard to ignore.

Number 2: Keep Your Phone on Airplane Mode (Turn Bluetooth Off)

If you’re at home, at your office, or anywhere with reliable Wi-Fi, put your phone on airplane mode and turn Bluetooth off.

I learned this while having radio frequency exposure measured in my home. In a smartphone, the cellular antenna is typically the biggest source of RF radiation, not Wi-Fi. 

Exposure spikes especially when:

• The signal strength is low

• The phone is actively sending or receiving data

• The phone is close to your body, like in a pocket or bra or under your pillow

When cellular is on, your phone is constantly communicating with distant towers and adjusting its power output to maintain a connection. Turning cellular off while keeping Wi-Fi on dramatically lowers overall exposure because Wi-Fi operates at much lower power and connects to a nearby router instead of a faraway tower.

You still get internet access for things like messaging, streaming, and email, without the higher RF load that comes from 4G or 5G.

Also, don’t forget to turn Bluetooth off when you are not using it. Bluetooth transmits RF signals, as well, even when nothing is connected.

Note: A lot of my friends prefer to turn their Wi-Fi off at night and keep their phone’s cellular service on while keeping their devices far away from the bed, sometimes in another room. I’m totally supportive of that approach too.

Number 3: Use a Grounding Mat

All right, I know this one might sound a little woo-woo, but I’ve tested this firsthand and was genuinely surprised by the difference.

Grounding sheets, also called earthing sheets, are bed sheets or mats with conductive threads, typically silver or carbon, that connect to the ground port of an electrical outlet or a grounding rod outside. The idea is to simulate direct skin contact with the Earth. It’s like walking barefoot on grass or sand, but while you sleep.

The idea is that the Earth’s surface carries a mild negative electrical charge, and grounding allows the body to equalize with it. Modern life keeps us largely insulated from this, with rubber-soled shoes, buildings, and electronics everywhere, so some believe grounding may lower body voltage and influence stress or inflammatory processes.

I have definitely seen the proof myself and will continue to use a grounding mat while I sleep. Here’s the one I got from Amazon (no affiliation).

Number 4: (BONUS): If You Have an Electric Car…

Some of the highest EMF levels I’ve personally seen measured were inside electric cars while they were actively charging at a supercharger or fast charger. I own two EVs, and after seeing the data, I avoid sitting in them during charging whenever I can.

Fast-charging and supercharging push very high electrical currents through the car’s systems. High current creates stronger magnetic fields, and those fields can spike inside the cabin while the battery is under heavy load. That’s where the exposure jumps.

It’s worth saying this clearly: All cars emit EMFs, not just EVs. Gas and hybrid cars do too. The building biology professionals I’ve worked with have been consistent on this point. The biggest issue is not normal driving in an EV. It’s fast-charging while sitting in the car that creates the most avoidable exposure.

I get it—sometimes you have no choice. Safety comes first. But if you’re charging at home or at a public charger and it’s safe to do so, step out of the car and take a short walk.

I’m constantly testing and adjusting how I reduce EMF exposure in my own life. These are a few of the changes that have made the biggest difference for me so far. I’ll keep sharing what I learn as I go, and I hope you experiment with what works for you, too.


Much love,
Dhru Purohit

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Hi everyone! 

First and foremost, Happy 2026!

Secondly, life updated coming up + two apps I’ve been loving recently

I am super excited to provide you with even more value this year and support you in making real progress on your health goals and dreams.

To help me do that, I have a small favor to ask.

If you have 30 seconds, tell me your top priorities and the topics that matter most to you.

This will help me make sure I cover topics and invite guests on the podcast who can support your goals and dreams in 2026. 

Click here to take the 2026 Goal Survey

A Small Life Update: Today’s newsletter is short and sweet. It was inspired by a major life change.

My wife gave birth to a beautiful, healthy baby boy at the end of last year, so that means I’m deep into the world of being a new father.

It’s been amazing, and I’m navigating the sleepless nights and slightly more sedentary days during this early phase.

The transition into fatherhood has also made me re-evaluate a lot of the products we bring into our home to ensure they are safe for our baby.

That brings me to two iPhone apps I’ve been using lately. I have no affiliation with either of them, but they’ve brought me some strong value at this stage, so I want to give them some love.

1. SunSeek App

As we navigate these early days of sleep disruption, I’ve doubled down on getting sunlight exposure during the day. I’ve found myself on multiple days not spending enough time outside and feeling like my circadian rhythm wasn't as strong as it could be. My mood was lower, my sleep (when I slept) wasn’t as great, and my energy was lacking. I had a gut feeling that it was because of a lack of sun at key times during the day.

The more I learn about the research, the more I realize that sunlight is one of the "missing key nutrients" in most people’s health journey. Even those who aren’t new to parenting.

So that’s why I am doubling down on my awareness and coverage of light nutrition this year in the same way I did with protein and fiber a couple of years ago.

Why I like this App

SunSeek is an app designed to help improve your circadian rhythm. You 100% do not need an app to do this, but this splurge can help you with:

• Accountability: It tracks my exposure to ensure I’m actually hitting my light goals. It also gives me a little nudge based on my location to remind me that I only have a little time left to catch the optimal afternoon light or a bit of the evening light, which helps me sleep better later in the day.
  

• Precision: It shows the solar path and measures light intensity (lux) so I know if I'm getting enough brightness to trigger the right biological signals.

Price: $39.99/year. For sure a splurge, but an easy one for me.

Website: sunseek.app

Shout Out to Our Sponsor BETTERWILD Who Helps Keep This Newsletter Free

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2. The Oasis App

I have always been very mindful of the products I bring into my home. But the market changes fast. Companies are bought and sold, formulas change, and quality shifts.

With a new baby in the house, I am even more vigilant about making sure our environment is safe. This is a priority for him first, but of course for my wife and me too.

I recently came across the Oasis app and have been blown away by how thoroughly (and quickly) they add new product reviews.

Here’s a great example: I used to be a loyal drinker of Mountain Valley Spring Water and recommended it constantly (even in this newsletter) because of the glass bottles and reputation.

However, Oasis flagged it for 11 different contaminants, including arsenic levels that were 40x the health limit. Yikes! I’ve seen content suggesting that since the company was sold to private equity a few years ago, the quality may have been impacted. I have no idea if that’s true, but either way, the contaminants came back higher than I was comfortable drinking.

My Swap: I use Reverse Osmosis at home (Oasis has reviews for a bunch of systems), but if I’m buying bottled water outside of the home, I now grab Icelandic Glacial, which has the best score in their tests.

In addition to water, Oasis tests a ton of other product categories. Everything from protein bars and baby food to cookware.

It’s $47/year for the peace of mind of knowing exactly what is in our food and water; it’s a no-brainer for me. Again, I have no affiliation with the company.

That’s it for today!

I’m really excited to read about your health goals and priorities for 2026 in the survey!

I'll see you next week,

Dhru Purohit

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Try This community, today I have three big shares for you. 

High level:

1. Super-promising Alzheimer’s research. (Can it be reversed?)

2. Want to improve your sex life? Focus on this! 

3. When left untreated, this condition can increase the risk of Parkinson’s by 100 percent. 

Let’s get into it.

Shout Out to Our Sponsor BIOPTIMIZERS Who Helps Keep This Newsletter Free

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Number 1: Can Alzheimer’s Be Reversed? 

In a groundbreaking study from Case Western Reserve and partners, researchers were able to not only stabilize brain function in mice with late-stage Alzheimer’s but also restore brain function.

How?

They used a treatment that boosted NAD+, a molecule essential for cellular energy.

The researchers used a compound called P7C3-A20 to rebalance NAD+ in the brain, which repaired key Alzheimer’s features like brain inflammation, neuron loss, and blood-brain barrier breakdown. In two different genetic models of Alzheimer’s, the treated mice experienced full neurological recovery.

What this study tells us is that Alzheimer’s may be less about irreversible damage and more about a metabolic failure—neurons starving for energy. And when you restore that energy pathway, the brain may be capable of healing.

Now, what does this mean for humans? It could be huge, but more research is needed. Could NAD+ hold some sort of key to treatment? Hopefully, this is the start of us uncovering what it means to reverse this devastating disease.

Number 2: More Muscle = Better Sexual Health?

A new review in Sexual Medicine Reviews (authored by a few experts, including my dear friend, Dr. Gabrielle Lyon) looked at the scientific links between skeletal muscle quality (both muscle mass and strength) and erectile function and sexual health, especially in aging men and those with common health issues like obesity, diabetes, and sarcopenia (age‑related muscle loss).

Using 32 relevant studies, the authors found consistent patterns showing that stronger, healthier muscles are linked with better erectile function, sexual desire, and overall satisfaction. Measures of muscle strength (like grip strength) were associated with a lower risk of erectile dysfunction, even after adjusting for testosterone levels, highlighting that muscle health matters independently of hormones.

Here’s the deal: Strong muscles improve blood flow, insulin sensitivity, inflammation, and endothelial (blood‑vessel) health, all of which are critical for normal erectile function.

Prioritizing strength and muscle maintenance can benefit not just mobility and metabolism but also sexual health as you age. If you’re looking for a game plan to focus on muscle building in 2026, check out Dr. Lyon’s The Forever Strong Playbook, a six-week plan to sharpen your mind, strengthen your body, and get healthy at any age.

Number 3: Sleep Apnea Is Correlated with a 100 Percent Increased Risk of Parkinson’s

This is a pretty alarming share I learned about from Matt Walker, and it’s why I will continue to encourage folks to get a sleep study done, especially if they snore, are overweight, or struggle with fatigue.

A massive study analyzed medical data from over 11 million US veterans and found that people with untreated obstructive sleep apnea (OSA) had a significantly higher chance of developing Parkinson’s disease later on than those without OSA. When OSA was untreated, the risk of Parkinson’s went up by 100 percent!

The experts believe that the repeated drops in oxygen and disrupted sleep from apnea may stress neurons and inflammation pathways in the brain, potentially contributing to neurodegeneration over time.

Here’s the encouraging part: Early treatment with CPAP (continuous positive airway pressure) was linked with a lower risk of Parkinson’s. People who started CPAP within two years of their sleep apnea diagnosis had fewer new Parkinson’s cases than those who delayed treatment or never used CPAP. 

This doesn’t prove sleep apnea causes Parkinson’s, but it highlights something powerful: Poor sleep and inadequate oxygen at night don’t just make you tired; they may affect your long‑term brain health. 

If you suspect sleep apnea (loud snoring, gasping at night, daytime fatigue), don’t ignore it. Talk to your provider about testing and early CPAP treatment, not just for better sleep but potentially for your neurological future.

That’s all for now. See you next week for more shares. 


Much love,
Dhru Purohit

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Happy New Year! 

This week, I’m sharing some really meaningful things I’m thinking about as we head into the new year. 

Today, high level:

1. THIS predicts how fast your brain ages. 

2. Do you have a spouse or partner? Have these difficult conversations with them as we head into the new year. 

3. “If I Had to Live My Life Over” – advice from an 85-year-old patient. 

Let’s get into it.

Shout Out to Our Sponsor BON CHARGE Who Helps Keep This Newsletter Free

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Number 1: This Protects Your Brain (and Most Don’t Prioritize It)

People don’t take their relationships seriously, and unfortunately, it’s costing us our brain health.

Image via @DrFrankLipman on X

A huge new study found that social isolation itself (not just feeling lonely) directly speeds up cognitive decline.

Researchers analyzed more than 137,000 cognitive tests from over 30,000 adults tracked for 14 years and found a consistent pattern: people who had fewer real‑world social contacts showed faster declines in thinking, memory, and overall cognitive function compared with those who were more socially engaged. This effect held true across gender, race, ethnicity, and education levels, suggesting that social connection is universally important for brain health.

What makes this study stand out is that it disentangles objective isolation (actual lack of social interactions) from subjective loneliness (how lonely you feel). It turns out that isolation itself has a measurable impact on how quickly cognition declines, beyond just the emotional experience of loneliness. 

Try This readers, I know that you value your brain health and are looking to prevent dementia and Alzheimer’s. It’s time to take your social life seriously. Cultivate and build community. It doesn’t have to look perfect. Face-to-face time with friends, neighbors, family, community, and gym buddies will 100 percent support your brain health. 

Go outside, say hello!

Number 2: 10 Questions to Ask Your Partner This Year

My wife and I always make time for reflection and planning before the calendar changes. We talk about our year ahead, plan trips and things to look forward to, do financial planning, and also ask each other meaningful questions about our relationship and each other. 

I came across this amazing thread on X that shares 10 difficult but necessary conversations you need to have with your partner before the new year. And it’s not too late—make time for these questions now.

Image via @_Phoenixblvck on X

Here are some of my favorite questions from the thread: 

1. The Happiness Conversation: On a scale of 1 to 10, how happy are both of you with and in your relationship? It’s not just about knowing the score; take a step further and ask what the missing points consist of and what would increase the score to a 10 (if it isn’t already)? The answers to these questions will help you know exactly where to begin working on improving your relationship.
   

2. The Unresolved Conversation: “Are there things I do that make you unhappy but you haven’t really spoken to me about?” “Is there something we haven’t properly addressed that has continued to affect the way you feel about us?” Asking questions like these is a good way to get deep into issues that have been swept under the carpet and attempt peaceful resolution before resentment builds or worsens.

3. The Support Conversation: “How supported do you feel by me?” “In your opinion, would you say you’re giving me as much support as you could?” “What does support look like for both of us, and how can we give more of it to each other moving forward?” The basis of every successful relationship is partnership, and partnership equals support. If ample support is missing, rest assured, disappointment is brewing.

I know these conversations might seem uncomfortable, but it’s quite beautiful what can come from going this deep with your partner.

Number 3: “If I Had My Life to Live Over” - Thoughts from an 85-Year-Old Patient

I’ve been seeing this letter from an 85-year-old patient go viral lately, and for good reason. It’s a bittersweet reflection at the end of life. I hope you pause to read it.

Biggest takeaways: The regrets of the dying don’t include spending more time on their phones, less time outdoors, less time with their loved ones, and more time making money. Instead, the dying encourage us to spend more time in nature, take more risks, spend time on things we love, be less serious, and dance way more. Amen to that. 

Wishing you a very happy 2026, 


Dhru Purohit 

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Try This community, I’m wishing you all a happy holiday season. I hope you’re spending some quality time with loved ones and doing something you enjoy. 

This week, I’m diving into the true impact of air pollution (especially on the heart), why it’s never too late to live your best life (even at 90), and why so many people get sick when they are missing this one key thing!

Let’s get into it.

Shout Out to Our Sponsor beeya

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Number 1: Air Pollution from the LA Fires Drove a 46% Jump in Heart Attack‑Related Emergency Visits

They said the death toll from the LA fires was 31 people. But a new study from Cedars-Sinai, which the Los Angeles Times wrote about, shows a different story.

Image via @latimes on Instagram

In the 90 days after the fires, doctors at a major LA medical center saw a 46 percent jump in heart attack‑related emergency visits compared with the same time frame over the previous seven years. Respiratory illness visits also climbed by about 24 percent (which was expected with smoke exposure), but here’s something pretty alarming: abnormal blood test results more than doubled, suggesting widespread biochemical stress in people who came in with symptoms like dizziness, chest pain, or cough, even when traditional scans looked normal. 

Researchers believe the toxic mix of smoke and burned plastics, vehicles, and building materials may be contributing to this unusual pattern of health effects.

What’s remarkable is that these spikes weren’t limited to people right next to the flames. Many were miles away, which shows how urban wildfires can affect a really large city like Los Angeles. Unfortunately, it seems as though smoke particles can enter the bloodstream, trigger inflammation, and strain the heart and lungs in ways we’re still trying to understand. 

Earlier this year, I sat down with my friend and doctor, Elroy Vojdani, to talk about this subject and what we can do to protect ourselves from air pollution. This topic is super near to me since I live pretty close to where the fires occurred and many of my friends lost their homes.

My hope is that more and more research will come out showcasing the impact of air pollution and fires on our health and what we can do to protect ourselves. Right now, a long-term research project is digging into the effects of these fires, and I’ll definitely be following it to learn more. You can read about it here. 

Number 2: This Is What Living Well at 90+ Looks Like!

Peter Attia recently shared a beautiful and inspiring article about people in their 80s, 90s, and beyond who are defying expectations and showing what aging with vitality can look like. 

The bottom line is this: It’s NEVER too late to go after your dreams and goals. Let these seniors be your inspiration. Here are some of the highlights: 

• Mathea Allansmith: The late‑life marathoner. At 92, Mathea completed the Honolulu Marathon. She didn’t start running until her mid‑40s, but consistency, nutritious eating, and doing what she enjoyed kept her moving into her 90s.
  

• Yuichiro Miura: The adventurer. A lifelong climber, Yuichiro climbed Mount Everest at 80 and later summited Mt. Fuji at 90 using adaptive gear. His drive shows that exploration and challenge don’t have a cutoff age. 
  

• Gloria Tramontin Struck: The legend on two wheels. Riding since age 16, Gloria has logged 700,000+ miles on her motorcycle. She is now in her 80s and plans more adventures as she approaches 100. 
  

• Ed Dwight: The 90‑year‑old astronaut. Ed became the oldest person to fly in space at age 90, proving it’s never too late to chase dreams, even those deferred for decades.
  

• Nancy Meherne: The surf‑loving spirit. Surfing, biking, gardening, and dancing into her 90s, Nancy lived joyfully and actively, reminding us that pleasure and movement go hand‑in‑hand. 

Here’s the takeaway: What unites these lives isn’t extraordinary genetics, but consistency, curiosity, movement, purpose, and a life full of engaging activities, showing that your later decades can be rich and fulfilling, especially if you start now. 

Number 3: Why Flu Season Hits at the Same Time Every Year (It’s Not What You Think)

I sat down with Dr. Roger Seheult to talk about all things sunlight, light therapy, and circadian rhythm, and here’s one thing he said that I’m really paying attention to: Flu season and “sick season” are not caused exclusively by the holiday season and too many gatherings.

Sunlight actually plays a major role.

Via @RogerSeheult on X

In our clip, which you can watch here, Dr. Seheult shares that in places like Australia, flu season doesn’t occur during the holidays; it’s during their winter, which is July and August. Death rates from influenza and other viruses are, in fact, highest during the shortest days of the year, a.k.a. the days with the least amount of sunlight. 

In the post above, Dr. Seheult highlights a major paper that dives into the role of sunlight on viruses, and it’s pretty fascinating. Getting regular sunlight may help your body defend against viruses and mitigate their impact on your body. 

Of course, we need to do all of the major protective things during flu season, like washing our hands, keeping our distance if we or someone else is sick, eating well, and exercising, but we should also consider safe sun exposure as part of our flu-prevention protocol. 

That’s it for now. Have a beautiful and restful weekend.

Much love,
Dhru Purohit 

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.

Try This community, I have some super helpful and fascinating shares for you this week. 

High level: 

1. Can this powerful sleep aid protect us from radiation? 

2. Struggling with ADHD? Get this in check. 

3. A doctor shares his virus-fighting protocol. 

Let’s get into it.

Shout Out to Our Sponsor BON CHARGE Who Helps Keep this Newsletter Free

After a busy end of the year, most of us are craving simple habits that help us reset without adding more to our plates. That’s why I’m such a fan of the BON CHARGE Red Light Face Mask. It’s the easiest upgrade I’ve added to my routine all year.

This mask lets your body tap into its own ability to restore, repair, and recharge, all while you’re doing things you already do: reading, winding down, or watching a show at night. Ten to twenty minutes—that’s it.

Bon Charge’s Red Light Mask supports:

• Smoother, firmer skin through collagen activation

• Calmer inflammation & fewer breakouts

• A refreshed, well-rested glow

• Relief from tension and stress (yes, even those end-of-day headaches)

It’s become a staple in my nighttime routine, and honestly, everyone I’ve gifted it to ends up loving it. 

BON CHARGE is offering my community an exclusive 30% off code to share with you until the end of December, which is more than their general Holiday sale discount! Just head to boncharge.com and remove the Holiday discount from your cart and REPLACE IT WITH DHRU30.

If you want to start the new year feeling restored, not depleted, this is one of the easiest ways to begin. Now’s the moment, don’t miss it.

Number 1: Can This Protect Us from Radiation?

Here’s a wild fact: Melatonin isn’t just for sleep. It may also help protect your DNA from radiation damage.

Shout-out to @AbudBakri and @DrJesseMorse for this share

This small study, published in the Journal of Cancer Research and Therapeutics, looked at whether melatonin could help protect our cells from radiation-induced DNA damage—specifically, the tiny breaks in our DNA called double-strand breaks, which are one of the most serious forms of cellular damage.

Researchers recruited five healthy men in their late 20s to early 30s who didn’t smoke and weren’t athletes. Each person came into the lab in the morning and took a single 100 mg dose of melatonin at 9:00 a.m. (Just to note, that’s much higher than what people usually take for sleep, so this was very much an experimental dose.) 

The researchers drew blood right before the melatonin was taken, then again one hour and two hours later. They isolated the white blood cells (specifically the lymphocytes) and exposed some of them to two different levels of gamma radiation in the lab. Other cells were kept as nonirradiated controls.

After that, they measured DNA damage. When people had melatonin in their system (whether it was one or two hours in), their cells showed significantly less DNA damage after radiation.

In other words, melatonin seemed to act like a protective shield, reducing the number of DNA breaks the radiation caused. Taking it one versus two hours before didn’t make much of a difference.

Another important point: None of the participants experienced side effects from this one-time high dose, at least in the short window they were monitored.

Overall, the study suggests melatonin may have radioprotective effects, meaning it could help stabilize DNA or reduce oxidative stress when the body is exposed to something damaging. But it’s also a very small study with a very high dose, so more research would be needed before drawing big conclusions.

But this could be a good case for supporting our melatonin daily to protect our DNA and cells. How do we do this? 

We honor our natural circadian rhythms by getting sunlight in the morning, keeping our homes dim in the evenings, avoiding screens before bed (or using blue-light blockers), eating foods rich in melatonin, like tart cherries, almonds, walnuts, and oats, and possibly supplementing if needed! 

This is fascinating stuff. I genuinely wonder if in the future this would be a recommended tool before people go in to get scans or maybe even do things like fly! I hope they do follow up studies on this pilot work!

Number 2: Struggling with ADHD? Read this.

Two of my go-to experts (Dr. Nicholas Fabiano and Dr. Brandon Luu) just published a fascinating paper on the role of circadian rhythm in ADHD. 

In their article, Nicholas and Brandon share that for many people with Attention‑Deficit/Hyperactivity Disorder (ADHD), the root of part of the problem isn’t just attention or impulsivity; it’s a shifted internal clock. 

People with ADHD tend to have later circadian rhythms, meaning their biological sleep‑wake timing runs about 90 minutes later than typical. That shows up not just in restless nights and delayed sleep onset, but also in melatonin rhythms, core body-temperature cycles, and other biological markers tied to the body’s internal clock.

This “evening chronotype” isn’t just sleep inconvenience; it’s linked with worse focus. 

The good news? The review highlights that circadian timing can be nudged. Behavioral strategies like fixed wake‑up times, morning bright light exposure, reducing evening light/screens, consistent daily rhythms, and sometimes low‑dose melatonin all help shift the internal clock earlier and improve sleep quality. 

Some early data even hint that shifting circadian timing can lessen ADHD symptoms when done consistently.

If ADHD comes with late sleep and groggy mornings, treating it as a circadian rhythm issue (and not just a “focus disorder”) might unlock huge benefits in sleep, energy, and daily function.

If you or anyone you know struggles with ADHD, you might want to consider working on your circadian rhythm. If it were me, I would set a consistent wake time, soak up morning light, dim lights early, go for a walk at sunset, and cut off screen time earlier in the evening. Regardless of whether or not you have ADHD, these are good practices! 

Number 3: An Expert Shares His Virus-Prevention Protocol.

‘Tis the season! I’ve been hearing from friends and family, especially those with young kids, that viruses have been brutal this year. Dr. Roger Seheult, a quadruple-board-certified doctor (and recent podcast guest), shared his virus treatment and prevention protocol, and I thought it could be helpful for anyone wanting to be prepared this season.

Via @RogerSeheult on X

Pretty straightforward here: 600 mg of NAC twice a day, sunlight, and 23 mg zinc! I personally don’t know how the dosages or the NAC translate to kids, but it’s definitely interesting information to have. I will for sure be trying it the next time I’m fighting off a virus! 

That’s it for this week. Wishing everyone a safe and healthy holiday season.

Much love,
Dhru Purohit 

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.