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This episode is brought to you by Levels, Fatty15, and\xa0Momentous.\xa0\nThe majority of people who attempt to lose weight end up regaining it\u2014not due to a lack of effort, but because of crash diets and unsustainable eating habits. However, we know that consistency and focusing on the basics are the keys to long-term success. Today\u2019s guest is here to share his expertise on the top habits for effective weight loss.\xa0\xa0\nToday, on The Dhru Purohit Show, Dhru sits down with his friend Dr. Rupy Aujla to discuss the top four daily habits that lead to sustainable weight loss. Dr. Rupy distinguishes between weight and fat loss and highlights the medical benefits of maintaining an optimal weight. He also shares the biggest mistakes people make when trying to lose weight and offers insights on how to implement fasting safely. Additionally, Dr. Rupy provides tips and tricks he\u2019s learned from years of training in Nutritional Medicine.\xa0\nDr. Rupy Aujla is one of the most influential medical doctors in the UK. He has completed a master\u2019s in nutritional medicine while sharing practical insights into healthy eating and thoughtful recipes through his Instagram, website, and podcast platform. Dr. Rupy founded The Doctor\u2019s Kitchen, which strives to inspire and educate about the power of food as medicine and how to cook delicious recipes using carefully selected evidence-based ingredients.\xa0\nIn this episode, Dhru and Dr. Rupy dive into:\xa0\n\nConfusing weight loss with fat loss (01:01)\n\nThe most critical macronutrient for weight loss (03:57)\n\nOptimal protein consumption and signs you're under-consuming protein (12:30)\n\nMedical benefits of maintaining optimal weight (23:30)\n\nDr. Rupy\u2019s tips and tricks for optimal protein intake (35:11)\n\nThe critical role of fiber, optimal intake, and gut health (41:10)\n\nWhen to eat dinner (56:53)\n\nUpdated research on fasting and the proper way to fast (01:03:38)\n\nWhy even temporarily tracking calories can be helpful (01:14:32)\n\nFinal thoughts (01:20:59)\n\n\nAlso mentioned in this episode:\n\nDoctor\u2019s Kitchen App\xa0\n\nDr. Rhonda Patrick's Masterclass on Microplastics\xa0\n\nBrami-Lupini Beans\xa0\n\nDr. Rupy\u2019s video on Olive Oil\xa0\n\n\nFor more on Dr. Rupy, follow him on Instagram, X/Twitter, Facebook, YouTube, TikTok, or his website.\n\nThis episode is brought to you by Levels, Fatty15, and Momentous.\n\nRight now, Levels is offering my listeners an additional 2 FREE months of the Levels annual Membership when you use my link, levels.link/DHRU. Make moves on your metabolic health with Levels today.\xa0\n\nFatty15 is offering an additional 15% off its 90-day subscription Starter Kit. Go to fatty15.com/dhru and use code DHRU to replenish your C15 levels for long-term health.\n\nOptimize your energy and mental clarity with the purest form of creatine made by and used by the best. Go to livemomentous.com and enter promo code DHRU to get 20% off any order.\nLearn more about your ad choices. Visit megaphone.fm/adchoices