The Best and Worst Habits to Age Well, Avoid Frailty, and Keep a Healthy Weight with Dr. Mary Pardee

This episode is brought to you by Cozy Earth, Branch Basics, and Fatty15. Aging well isn’t just about looking young on the outside—it’s about building habits that keep our bones strong and our body composition healthy. Today’s guest ranks the top habits that support these goals and help enhance our healthspan. Today on The Dhru Purohit Show, Dhru sits down with Dr. Mary Pardee to rank the best and worst habits for aging well, avoiding frailty, and maintaining a healthy body composition. Dr. Pardee breaks down the staggering statistics on osteoporosis and highlights the importance of a DEXA scan, plus when you should consider getting one. She also shares her insights on longevity-specific testing, including a full lipid panel and coronary CT scan. Finally, Dr. Pardee ranks key lifestyle habits, such as achieving 10,000 steps a day, walking after meals, strength training, and following specific diets. Wondering where GLP-1 medications and hormone replacement therapy fall on the list? Dr. Pardee shares her nuanced take on those, too. Dr. Mary Pardee is a Naturopathic Medical Doctor specializing in preventative medicine and longevity in Los Angeles, California. She has an undergraduate degree in human nutrition and has worked in exercise physiology and performance research for the US government. She holds a doctorate in naturopathic medicine from Bastyr University. Dr. Mary is the founder of modrn med, a medical practice that provides medical and health services to patients via in-person consults as well as telemedicine. Her primary focus is on closing the healthspan-lifespan gap, extending lifespan, and enhancing healthspan. In this episode, Dhru and Dr. Pardee dive into: The statistics on osteoporosis and other bone fractures (00:30) What the DEXA bone density scan is and why it matters (3:07) The importance of grip strength (5:02) VO₂ max: what it is, exercises to improve it, and how to get tested (9:10) Longevity-specific testing (24:05) A full lipid panel and everything you need to know about ApoB (28:41) The importance of getting a coronary CT angiogram (40:56) Why getting 10,000 steps a day matters (42:01) Strength training and why tracking your workout progress is essential (57:24) Diet: tracking macros and auditing your calorie intake (1:06:10) GLP-1s: what they are and their impact (1:10:44) Ranking the Mediterranean diet and why calories matter (1:13:31) Sauna, cold plunge, meditation, and mindfulness (1:21:15) Hormone replacement therapy nuances (1:31:36) Top screenings for aging well (1:35:05) Supplements: what’s worth it and what’s not (1:44:08) Where to find Dr. Pardee’s work (1:54:36) Also mentioned in this episode: Plaque Begets Plaque, Not ApoB, JACC Journals Try This Newsletter Ginny McGonigal Chris Kresser Article about Misguided Mercury Concerns For more on Dr. Pardee, follow her on Facebook, Instagram - Modern Med, Instagram, TikTok, Apple Podcasts, LinkedIn, and her Website. This episode is brought to you by Cozy Earth, Branch Basics, and Fatty15. Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com/dhru and use code DHRUP. Right now, Branch Basics is offering 15% off the Premium Starter Kit; just go to branchbasics.com and use coupon code DHRU. Make 2025 your cleanest, healthiest year yet with Branch Basics! Fatty15 is offering an additional 15% off its 90-day subscription Starter Kit. Go to fatty15.com/dhru and use code DHRU to replenish your C15 levels for long-term health. Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices