Dhru Purohit Show - How Overeating Sugar Shrinks Your Brain & The Unexpected Thing That Grows It

Episode Date: September 29, 2025

This episode is brought to you by Bon Charge and AquaTru. Dwindling memory is often seen as a normal part of aging. But just because it’s common doesn’t mean it’s normal. There’s a lot we can do to safeguard the memory center of our brain, and it’s never too late to start. Today on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with Dr. Majid Fotuhi. He unpacks how excess sugar from a highly refined, processed diet can accelerate aging and damage key organs, including the kidneys, liver, and brain. Dr. Fotuhi also highlights animal studies linking sugar to brain decline, the blood markers we should all be monitoring, and practical strategies to support brain growth. Finally, he shares why having a strong sense of purpose is one of the most powerful ways to protect brain health. Dr. Fotuhi is a neurologist specializing in memory, concussion, and successful aging. With over 30 years of teaching, clinical practice, and neuroscience research at Harvard Medical School and Johns Hopkins, he has developed a multidisciplinary program to help people of all ages improve memory and attention. The results of his program have been published in numerous scientific journals as well as in his three books. Passionate about public education on brain health, Dr. Fotuhi also teaches in the Department of Psychological and Brain Sciences at George Washington University and at Harvard Medical School. In this episode, Dhru and Dr. Fotuhi dive into: Why sugar is so damaging to the brain (01:46) How elevated uric acid levels accelerate brain aging (11:22) Essential blood markers to monitor regularly (17:27) Key strategies to support brain growth (21:24) Why having a sense of purpose is vital for brain health (22:42) Final thoughts (30:35) Also mentioned: Full episode with Dr. Majid Fotuhi Try This: How Fructose Damages the Brain and Increases Our Risk for Alzheimer’s This episode is brought to you by Bon Charge and AquaTru. Right now, Bon Charge is offering my community 15% off. Just go to boncharge.com/DHRU and use code DHRU to save 15%. Aqua Tru is a countertop reverse osmosis purifier with a four-stage filtration system that removes 15x more contaminants than the bestselling water filters out there. Go to dhrupurohit.com/filter and get $100 off when you try AquaTru for yourself. Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

Hi everyone, Drew Brod here. You know, protecting our brains as we age is something that we all care about. And it's a topic that I'm particularly passionate about exploring on this topic, which is why I'm excited to share with you today a portion of an eye-opening conversation I had with a Dr. Majid Fatoui that goes beyond the usual advice that we hear about brain health. Dr. Fatoui is a neurologist with an expertise in the fields of memory, concussion, and successful aging. Throughout his 30 years of teaching, clinical work, and neuroscience research, at Harvard Medical School and Johns Hopkins, he's developed a multi-disciplinary program for helping

people of all ages improve their memory and attention. And in today's conversation, we dig deep into something that's pervasive in our environment. And we discuss how it negatively impacts our brain. I'm talking about the excess sugar at pharmacological dosages that we're getting from sugary drinks and highly refined carbs that make up a huge, percentage of the average Americans diet. We're going to talk about how excess sugar can not only shrink your brain over the long term, but more specifically how it damages the hippocampus, the brain's memory center. But this conversation isn't just about what hurts the brain. It's about what grows the brain as well. Dr. Fatoui shares the science behind powerful lifestyle interventions

that can literally increase brain volume. From managing blood sugar and building lean muscle mass to getting better sleep and even cultivating a deeper sense of purpose in life. This episode excerpt is packed with practical insights and hopeful takeaways. And it's one that all of us can benefit from. So let's jump right in with my conversation with Dr. Majid Fatoui. You've repeatedly talked about how excess and continuous exposure to sugar is something that is quite damaging for the brain. Now, we all enjoy and have a little bit of a sweet tooth that's there. But what you're really talking about is a pharmacolone.

dose of sugar, which unfortunately many people are getting today, primarily through sugar-sweetened beverages, things like Coca-Cola, Pepsi, et cetera, as well as exposure to a highly refined carbohydrate diet that also comes with sugar added into it, like the frappuccinos that people order at their favorite coffee store that comes in at 40 grams of sugar, you know, so on and so forth. Why is it and how is it really that sugar can be so damaging on the brain at these heavier dosages that we seem to be seeing here in the United States and increasingly exported to the rest of the world? Yes.

So there's a big difference between simple carbohydrates and complex carbohydrates. Sugar is an example of glucose. It is an example of a simple carbohydrate. And when sugar goes in your blood, the insulin levels go up and they take that sugar from the blood and put it in the different organs where they belong. What happens is when people have a lot of sugar is that the cells become resistant to insulin. So the process of insulin helping sugar go inside the cells doesn't happen as much. And in result, the sugar floats in the blood and the cells are actually starving for the sugar, which they need. need for production of ATP, which is a fuel for cellular functions.

That extra sugar that floats in the blood can then bind to random proteins where they shouldn't be. And it's called glycation process where the sugar molecule binds to something in your nerves. And when a sugar molecule binds to a protein, it changes its three-dimensional structure. and when the shape of the protein is changed, it cannot do its functions because its functions depends on the three-dimensional identity. And that's how you get glycated proteins in your eye, in your skin, in your nerves, in your heart, everywhere.

And that's what hemoglobin A1C measures and measures the amount of glycation that also happens to hemoglobin in your blood, which we use as a marker for a hub bathen. are. So that's one way that sugar is bad because over time, it leads to insulin resistance and diabetes, and it causes too much sugar around to damage the proteins. The other thing happens is that when you sugar, you cause a sugar spike. When you have things that are a donut or cookie, things that are a lot of pure sugar or just drinks you're talking about, they spike the sugar level. The sugar level, when you have an apple, or carrot or fruits and vegetables,

it increases the glucose level up and down slowly, and that gives time for insulin to go up and come down slowly. When you have a spike of sugar, the insulin level needs to spike along with it. So when insulin spikes, the sugar is taken away, but there's a lot of extra insulin still in the blood, given the sugar, that acute sugar was taken away, and then you become hypoglycemic. You become actually, you know, sugar levels are below baseline, which makes you hungry,

which you eat again. And then the process continues. And that sugar that spikes has been shown to be toxic, especially to be campus, which then, over time, can damage the decampus. Now, it's interesting to me that animal model of aging is the good. give people a high dose of sugar. You know, the animal studies for aging involve infusion of sugar, equivalent of one of those repercussions you're talking about. So they do that over time. And in the brain, there's damage, there's damage to bones, damage to skin. And then they want to try to see if this

medicine or this supplement works on reducing effects of aging. That's the animal model. So just to clarify, so when they're doing trials, specifically in mice often. If they want to induce aging, they give these large dosages of sugar to the animals. Exactly. And do you know is the breakdown, is it like fructose, is it glucose,

is a little bit of a combination of both? Yes, the thing that I was teaching about actually was fructose that they infused. And, you know, they look at the bone. I mean, the aging happens in the brain, the skin, in the eye, in the heart everywhere. So they actually cut the skin cells on the microscope. They look at the bone scans.

And similar things we see in human aging, we see in this rats and mice, which have been going through an accelerated aging process with high sugar alone. So if you want to see, for example, omega T fatty acids help or not with the process of aging, you give rats a lot of sugar, the brain becomes an aged rat, aged brain, and then you're omega-3 fatty acids, that omega-gative fatty acids help to reverse some of the aging that happened to this case. Wow. Yeah, that's wild. I didn't know that that was one of the mechanisms of aging. And that makes sense. We've had different experts like

neurologist Dr. David Perlmutter, as well as a researcher, one of the top nephrologist, Richard Johnson, who wrote an entire book about uric acid and how fructose in particular is something that accelerates uric acid and how uric acid is one of the elevated uric acid seems to be one of the things that's connected with brain aging, which goes back to, you know, everything that you're talking about over here. We upgrade our phones. We upgrade our laptops. We even upgrade our kitchens.

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It should be your everyday. Absolutely. You know, again, I was an awesomeist conference in Amsterdam in July, and we had a nephrologist if what are the lectures to, you know, 5,000 neurologist neuroscientists. And what she was talking about, Dr. Gupta, was how things that affect the kidney affect the brain. And so if you have had problems with your kidney and if a blood review, your nitrogen is high, that if you do standardized evaluations of those people versus people who don't have kidney

problem, you see that there's a difference in the brain and the brain function. And then the studies that people who have in-stational disease and people who don't, and the brains of people with renal disease is smaller than people's brains who don't have disease. So kidney, liver, bone, and the heart, these things below the neck can have a huge impact on the functions of the brain. And that's one of the things that I focus in evaluating my patients. So someone's kidney problem is very relevant to whether or not they have member problems.

If somebody has liver problems, you know, liver detoxifies ammonium and makes, you know, clotting factors and storage of vitamins. And if your liver is not functioning, your brain will not function. And, you know, people don't always connect the two. One criticism I have of my neurology colleagues and physicians in general is that when they see patient with memory problems, they just focus, you know, is it Alzheimer's or not Alzheimer's. They don't not necessarily appreciate that the person's diabetes, obesity, kidney problems, heart problems, liver problems, are the culprits for why this patient is not as sharp as he or she used to be. and correcting those things will make these people much better. And so to see someone with memory problems and then say, okay, you don't have Alzheimer's because you're still not lost when you're driving, so you're okay and go.

Or worse yet, tell them, you know, you do have a lot of memory problems. You have been forgetting things. Your wife has noticed. So I think you do have Alzheimer's disease. And then that really makes a person less likely to do things because they think. like it's over anyway, and they don't participate in activities because they're discouraged, because they're going to lose their marvel soon anyway, and that expedites the process of brain shrinkage, and the culprits remain and changed. The diabetes, obesity, kidney problems,

liver problems continue to worsen the brain, and now you have an element of giving up hope and not using your brain, which expedites the process, and then you will accommodate the company, And I think that's a tragedy. That's really a tragedy when so many people who have treatable, reversible issues end up experiencing worsening of the symptoms because of what the doctor told them. Yeah, it's so sad when that happens. And obviously through the work of yourself and individuals like you, you know, the goal is to put out a different vision, have a different vision of what's possible and help us go back to what would be considered normal aging. Aging is normal. We should all age and we will all age until maybe there's some nanobot prescription in the future, but at least

for the time being, we're all going to be aging. The question is, are we aging in accordance to way that nature designed us to? And can we live a long, healthy life, regardless of our lifespan, of course, we want that to be as long as possible. Can we have the best health span that allows us to make sure that we're not dealing with chronic disease and premature brain aging? You know, to put a button in the sugar conversation, because a lot of times, especially on social media, on YouTube, it's easy for people to find advice of things that can kind of feel a little bit extreme and then people who are listening are trying to make sense of it and trying to see what it makes sense for them.

So they'll often hear people that say, hey, sugar is poison. Not knowing that like every carbohydrate that we all eat, it all turns into sugars inside of the body. Now, some of these carbs that you mentioned earlier are better because they're packed with fiber and they slow down the absorption of these sugars. Things like fruit, for example, like you're eating an apple. You're not going to get that big glucose and then eventually insulin spike that ends up happening the way you would have it with liquid calories, which many guests have talked about.

So everybody has a different range of their interpretation of, are they eating healthy or are they eating too much sugar? Too much sugar for one person might mean a liter of Coke a day. And for somebody else, you know, that might mean, you know, more than one soda a week is too much sugar for them. But generally, what I found to be very helpful from talking to clinicians on this podcast, and I'd love to get your thoughts on it, is that, you know, there's some very cheap tests that individuals can do, and they're not always ordered by your doctor, but they're quite cheap. And if you ask nicely, you can get a sense of things.

So one of them would be to get a look at your fasting insulin levels. and unless of your doctor suspects that you are at a certain age or that you might be somebody that's dealing with diabetes or ones that are very educated that are sort of on the lookout for pre-diabetes, they aren't always looking for things like fasting insulin as a routine part of your blood work. And within that category, you'd also have, as you mentioned earlier, your hemoglobin A1C, which is a little bit more common from what I see than fasting insulin. And just by looking at those two and seeing and making sure you're not in that pre-diabetic range that's there, those are two measurable ways to get an understanding of essentially how much sugar you're regularly consuming in your life. Not to be overly simplistic. There's other categories that also affect those two markers. But what are your thoughts of those two as being markers that people should make sure that they include in their regular blood work? I agree with those and also baseline sugar level, just baseline gluten.

glucose level is also very helpful because based on glucose level of 110, 120, it's really bad. You can see below 100. And also important to notice that then appreciate that not everybody who has prediabetes is overweight. There are people who are not overweight yet, and they do have insulin resistance and their baseline. Fasting insulin levels may be higher than anyway should be. So I do check, I don't, I usually check the baseline at glucose level and I do check the EmgoA1C and I check for evidence of inflammation, the ESR and CRP. I don't routinely check insulin in my patients myself because I feel that the information

I gather from talking to them and looking at them and examining them and looking at the collection of all the blood tests that I get from them is enough. Now, somebody who may not be responding or may there be other issues. In those people, I go to the next level and I order another round of blood tests. One of them would be based on insulin levels or check the Lyme disease. And I check for the second layer of things to do. But usually for me, based on sugar level and a chemical open A1C and listening to people's lifestyle, I asked them, you know, what do you eat, how much you eat, what's your favorite food.

And, you know, you get a very, you know, and people are honest because they're here to see me because they want to get better. They don't usually lie. There's no reason to not give, you know, the correct information, which I usually do. And I find those information very helpful. So if they too tell me that they eat fast food three times a week or they have so does, you know, every day, things like that, that to me is what needs to be corrected. That's great. Dr. Fertui, while we are winding down for today's episode, you know, we talked a lot about

the things that go wrong that make our brain say, ouch. And we did hint and talk about a few things that help our brain and protect our brain. And to recap on some of those, we mentioned about exercise and you gave your recommendations for where you'd want people to be ultimately. I would like to add in a plug that I've seen a lot more people talking about that kind of links the conversation of blood sugar, insulin levels, and exercise together, which is there's so much emerging research that's coming out now about how adding lean muscle mass, which is not only important to prevent sarcopenia, is something that also improves people's metabolic health.

So adding in resistance training on top of, you know, somebody playing tennis, which is great, you know, playing tennis, ping pong, all these things. Any way to be active is great. But if you can get resistance and strength training in, which is so key, especially as we start to age, generally we've seen, I saw this in myself. You know, I come from a South Asian Indian background. And a lot of people that are in my category and ethnic minority, there's a lot of individuals that are in that skinny fat category. And even though I was quite active, I fell into that category. And I I turned 40 last year and I got very serious about wanting to make sure that I added lean muscle mass to my life. And the byproduct of that, I pay attention to what I eat. But I saw that my overall metabolic health improved because I was able to utilize, you know, these free flowing sugars in my body better by simply increasing my muscle mass, which muscle is the number one consumer of, you know, these free floating sugars inside of the body. So you've talked about exercise. We can add in strain training inside of that as well, too. You talked about the protective aspects of EPA and DHA in the context of also having a lot of these mono-unsaturated fats like olive oil as part of a Mediterranean diet. Are there anything else that you want to add in that are these key things you include in your program?

Of course, you mentioned fixing sleep that are part of helping us grow the brain no matter how much damage people have done to it over the years. Yes. And I want to emphasize the fact that your brain can grow a lot in the matter of three months. You know, I find that in my experience of dealing with patients, growing the brain is actually easier than growing your muscles. I mean, you know, you can make your biceps bigger and you do, you know, you do have to put a lot of effort and you see results. But I think the kind of things we're talking about in terms of going to hip a campus seems to me is easier to achieve that. So the efforts that you put to growth at the campus can show results within 12 weeks easily. We did talk about diet, exercise, sleep, stress reduction.

The one thing that I'd like to point out that we haven't talked about is having a sense of purpose in life. Please, yes, talk about that. You know, many studies have shown that people who have a sense of purpose in life are less likely to get Alzheimer's disease. even if they have Alzheimer's footprints in their brain. The brains of people who have a sense of purpose is more resilient against effects of aging or Alzheimer's disease. Now, what is having a sense of purpose in life? I think it means that you're clear about what you want to do in your life,

what you want to accomplish in your life. What is it that you do that makes you happy from deep inside? What is it that you enjoy doing if nobody is watching? And that's the sense of purpose. And I find that there are times that people have a job, they don't necessarily enjoy, they have a relationship that hasn't been working for a long time, but still stick with it. And they're just doing things to pay the bill and pay the mortgage, and, you know, they go on occasions because everybody does.

But deep inside, they're not happy. They're not happy with their job because they say, I'm doing this to pay the mortgage. I'm not doing this for the fun of it. And to them, I say, you know, give yourself a one year or two year transition process. Find what is it that you enjoy from deep inside your heart. You know, if it's art and music you like, then go for it. If you're an accountant, but deep inside you like art and music, well, listen, you have 20, 30, 40 more years to work. Why don't you find something you enjoy?

And you can combine, maybe you can work for an art company and do accounting for them and then do more of the art that you like along with some accounting. But you need to make a conscious effort to align your data activities with what you find enjoyable deep in your heart. Those two need to be on the same line, in the same direction. and that is very helpful for your state of mind, for your daily experiences, and for your brain health. You know, they did studies, for example, of elderly, who studied on Hopkins, where they monitored, I think, about 2,000 individuals. I don't know the exact number of, but it's a large study. It's a large, unquote study in Hopkins. And they had one group of LLE, just doing their urnsings, and then get another group,

who enjoy teaching and mingling with people to do teaching for an elementary school in their neighborhood. Just, you know, for kids that have been difficult with math or reading. They would just go to school and mingle with the kids and just do things because they enjoy doing it. Control group just they did what they used to do, you know, going to church and mingle with their friends, but not necessarily this activity that they enjoy. And so they look at them a year later, two years later, And after two years, they did MRIs beginning and the end. The normal group, the control group, had the usual 0.5% per year shrinkage in the brain that happens to everyone.

But the group that had this extra activity they enjoyed did not have brain shrinkage. Their brain did not shrink, which it usually does. And now, this is not necessarily a control study for sense of purpose because not everybody has that. is a good sense of engagement, an engagement enjoyable, and people who did it, enjoyed it. If they didn't do it, they would stop. I find it's very helpful to ask yourself, what is it I want to do with my life? Which part of things I do I enjoy, which part of the things I do, I do not enjoy. And then set it a goal in one year or two years to align your day-to-day life with the more of the things you enjoy.

obviously you may not be able to 100% change life. But if you do change it 100%, you're a happier person, and a happier person has better brain chemistry. And one of the things that happens, your brain is that it has a pulsation, your heart has a pulse. Your brain has two types of electrical activity. One that's action potential, which goes along the axis of like 200 miles an hour. That's an action potential electrical activity.

But on top of that, your brain, brain has a pulsation. And it could be delta, theta, alpha, beta, different frequencies. It could be 1 hertz or 2 hertz or 30 hertz and so forth. And so people have a lot of anxiety. People who do things that are stressful to them are on the fast end of things. And people who have sedentary lifestyle and they're bored and tired all time are too much sluggish brainways. It's the people in the middle who have good brain waves. And when the brain waves is healthy, your brain functions better. You're in a better state of mind. You're less stressed. You're less overwhelmed. You're less tired. You're just happy. You're just feeling good. You're not necessarily laughing, but you just have a good

state of mind. And that is why your brain functions better because it's not stress. It's not strained. It's just harmonious with nature. It flows with magnetic feel of the earth. whatever else is not there. You just feel in the zone. You know, I don't have a scientific way to say that, but I believe in it that when you are in line what you do, you're in that zone that makes you happy. And I know that people who are in that zone

have lower levels of stress hormone cortisol. And cortisol is toxic to the brain and the campus. So that's the least benefits that I can definitely account for why that cinema is good. You know, like if you enjoy going to church, go to church. If you enjoy playing golf or if you enjoy helping people or if you enjoy getting rich, you know, if you enjoy being entrepreneurial and you feel like if you were in business, you would make a lot of money, but you don't want to risk it because you want to

make sure you pay your mortgage, well, take a chance. Get out there and do it. Do what you think is the right thing deep in your heart. Most things you do, it doesn't matter anyway. You know, the life goes on. You're a niskeel person, you know, five, six billion out there. So it's not, you know, just put things in perspective, pick it easy. You know, as my daughter would say, it's not that deep, you know.

You don't take lies too seriously. You just decide what is it that makes you happy. It's you and the world. So enjoy that. Set the things that you really love from the bottom of your heart. And when you're aligned with what you feel passionate about, we know for a fact that your brain will be healthier. That mechanism, maybe cortisol, maybe their protective factors,

maybe be DNA, maybe the fact that you're a problem. brain waves, habit, effect, maybe just more blood flow. When you're tense, your blood vessels, your brain intense, you don't get as much blood flow. There are many of physiological reasons why these things are helpful. So that's the one thing that I would add to my list. If you want to have a big, thick, big campus, and if you want to have good brain health, if you might reduce your risk of Alzheimer's disease, define your sense of purpose and then pursue it. Incredible advice.

I hope you found this segment of my conversation with Dr. Fetui as fascinating and as inspiring as I did. We often think of brain health as something that inevitably declines with age. But what Dr. Fetui reminds us is that the brain is remarkably adaptable. And with the right inputs, it can truly grow. And as much as managing your sugar intake matters, so does lifting weights, building lean muscle, prioritizing sleep, and reducing chronic stress. And let's definitely not forget the additional powerful brain. enhancing tool that Dr. Fatoui discussed having a sense of purpose. People who feel deeply aligned with their work or mission in life experience less brain shrinkage, even when other markers of

aging are present. So when we align our daily lives with what lights us up from the inside, we're not just improving our mood. We're literally protecting and even growing our brains. I'd say that's a win-win all around. So if you like what you heard today from this excerpt for our interview, I encourage you to check out my full-length conversation with Dr. Majid Fatoui. We also explore topics including the top things that shrink our brains as we age, the role of the hippocampus and chronic disease, why trans fats are so bad for the brain, and much more. You can find a link to that episode in the show notes below. And if you want to dive deeper into the topic of how sugar impacts the brain, it's something I cover frequently in my try this newsletter, a newsletter that features

in-depth, research back, step-by-step protocols that help you take your health to the next level. I'll the link to a previous newsletter on how fructose in particular can be damaging to the brain at high, high amounts. We're not talking about small amounts here or there. We're not talking about having a healthy amount of fruit in your diet. We're not talking about the occasional treats or regularly even having dessert. We're talking about people having just way too much overall sugar in their diets and how that has an impact on the brain. You can find a link to that in the show notes below. Until next time, thanks for tuning in.