31 Aug 2024 Cult Co-Founder Rishabh Telang on Fat loss, Exercise and Food | CULT Fitness | Health Shotzz S2 E2 Cult Co-Founder Rishabh Telang on Fat loss, Exercise and Food | CULT Fitness | Health Shotzz S2 E2 In this episode of the Health Shotzz Podcast, we dive into an insightful conversation with Rishabh Telang, Co-Founder of @cult.official . We discuss exercise, fat loss, and nutrition strategies to help your body become fit and perform at its best. Fitness Expert Rishabh Telang on Fat loss, Exercise and Food | @cult.official | Health Shortzz EP.2 - Season 2 In this episode of the Health Shotzz Podcast, we dive into an insightful conversation with Rishabh Telang, Co-Founder of @cult.official . We discuss exercise, fat loss, and nutrition strategies to help your body become fit and perform at its best. First-day First show contest is over. We will be announcing the winners soon. Stay tuned to our Instagram stories - http://www.instagram.com/ryan_nutrition_coach/ Rishabh Instagram: https://www.instagram.com/rishabhtelang/ To get a proper balanced nutritional plan, please fill out this form and my team will get in touch with you https://forms.gle/MjSXjUdMEjNFmMgf8 Products to purchase: - Collagen - https://www.ryanfernando.in/ryan-recommends/collagen-powder-with-stevia.php 1chaze - https://quanutrition.com/product/1chaze/ Books - https://www.ryanfernando.in/book/ Socials - Link tree: https://linktr.ee/Ryan_SecretNutritionTips Instagram: http://www.instagram.com/ryan_nutrition_coach/ Website: https://www.ryanfernando.in/ Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. NEW 29 Jul 2026 Healthy Soya Recipe A high-protein, flavorful Indian dish made with soya chaap simmered in a light, spiced tomato-curd gravy using minimal oil. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Make nutritious Egg Bhurji with fresh vegetables and eggs. This healthy recipe by Ryan Fernando is rich in protein and easy to prepare. 2 Dec 2024 Egg Bhurji (Scrambled Eggs with Vegetables) Egg Bhurji (Scrambled Eggs with Vegetables) Classic Indian scrambled eggs with onions, chillies, and turmeric. Brain-boosting breakfast with healthy fats. Egg Bhurji (Scrambled Eggs with Vegetables) 00:00 / 01:04 Listen to this podcast Here's the podcast summary Food Info: Calories per Serving: ~100 kcal Servings: 4 Preparation Time: 10 minutes Cooking Time: 25 minutes Ingredients: 2 medium sweet potatoes 1 tablespoon olive oil 1 teaspoon paprika or red chili powder 1/2 teaspoon black pepper Salt to taste Instructions: Preheat Oven: Preheat oven to 200°C (390°F). Line a baking tray with parchment paper. Prepare Sweet Potatoes: Wash and peel sweet potatoes. Cut into even-sized fries or wedges. Season the Fries: In a bowl, toss sweet potato fries with olive oil, paprika, black pepper, and salt. Bake: Spread the fries in a single layer on the baking tray. Bake for 20-25 minutes, flipping halfway, until golden and crisp. Serve: Remove from oven and serve hot, optionally with a yogurt dip. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

10 Jan 2025 Mastering Knee Health: ACL Injuries, Prevention, and Recovery Ft Dr Chirag Thonse | S2 E9 Mastering Knee Health: ACL Injuries, Prevention, and Recovery Ft Dr Chirag Thonse | S2 E9 In this insightful podcast, we dive deep into the world of sports injuries, focusing on the intricacies of knee health, particularly ACL (anterior cruciate ligament) injuries. Joined by a leading orthopedic sports medicine expert, we explore the causes, prevention, and treatment of common injuries faced by athletes and fitness enthusiasts alike. Mastering Knee Health: ACL Injuries, Prevention, and Recovery Ft Dr Chirag Thonse | S2 E9 Ryan Fernando 00:00 / 1:05:04 Listen to this podcast Here's the podcast summary 5 Minutes Read In this insightful podcast, we dive deep into the world of sports injuries, focusing on the intricacies of knee health, particularly ACL (anterior cruciate ligament) injuries. Joined by a leading orthopedic sports medicine expert, we explore the causes, prevention, and treatment of common injuries faced by athletes and fitness enthusiasts alike. Get in touch with Dr Chirag Instagram - https://www.instagram.com/chiragthonse?igsh=MXBoaDk2azk0emF3bA== Linkedin - https://www.linkedin.com/in/drchiragthonse Facebook - https://www.facebook.com/share/1Wsggz5R3d/ Youtube - http://www.youtube.com/@drchiragthonse4342 Website - https://www.drchiragthonse.com/ Download my APP and get your own Ryan Fernando AI diet plan - https://ryanfernando.onelink.me/MOED/4w59ekgq To get a proper balanced nutritional plan, please fill out this form and my team will get in touch with you https://forms.gle/MjSXjUdMEjNFmMgf8 Nura health screening - https://www.ryanfernando.in/ryan-recommends/nura-health-screening Book a blood test - https://www.ryanfernando.in/ryan-recommends/thyrocare-diagnostic-facility Products to purchase: - Collagen - https://www.ryanfernando.in/copy-of-product-page/collagen-powder-(cranberry-flavour)-250g/collagen-powder-(cranberry-flavour)-250g 1chaze - 1CHAZE 1500g 👉 https://quanutrition.exlyapp.com/1chaze1500?utm_source=RRLP 1CHAZE 750g 👉 https://quanutrition.exlyapp.com/1chaze?utm_source=RRLP Books - https://www.ryanfernando.in/product-page Socials - Link tree: https://linktr.ee/Ryan_SecretNutritionTip Instagram: http://www.instagram.com/ryan_nutrition_coach/ Website: https://www.ryanfernando.in/ Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript We are talking about sports injuries here. Don't indulge yourself in the same sport every day. If somebody is doing strength training every day, he is more prone to have injuries. Ryan: What is the most common issues that people are facing today in orthopedics? Chirag: We have so much of buzz about ACL in today's day. ACL. ACL. ACL injury. An individual having an ACL tear has a lot of baggage. At least three out of ten people coming with knee problems walking into my office. First thing they ask me is, Doctor, the shoe we Ryan: choose for any activity that we do could also cause an injury? I think most of the injuries today are related to the knee. So what's your opinion on this? Chirag: Injury prevention is very important. There are various ways how one could prevent an injury. So, Ryan, these are possibly the best practices to prevent injuries. Number Ryan: one being Have you ever heard of an ACL injury? ACL injuries are everywhere these days. If you're into sports or fitness, you've probably heard of them or know someone who's had one. I definitely have had one too. Well, they are definitely making the headlines if not giving you some pain in the lower part of your body. Now, the question is Why is this tiny ligament in your knee such a big deal? A new episode is out, and this time, it's with my dear friend, Dr. Chirag Thonsay, an orthopedic surgeon who's seen it all when it comes to sport injuries. Don't know what an ACL is? Dr. Chirag is here to break it down. Already familiar? Learn why it's so prone to injury, how it affects performance, and most importantly, how to protect it. If you're an athlete looking to avoid injuries, build stronger knees, and take your game to the next level. This episode has everything that you need. It's packed with tips so you can actually use them. So hey, why would you even think of missing this episode? Now before we get started, you know I bring these episodes to you with love. I am looking to make you a better person as I bring health and wellness. to the entire world. What I need from you is a little bit of love, a love of a share, like, comment, and best of all, the greatest gift that I can give from you is a click button subscribe. And that click actually helps us go longer, stronger, like running a marathon for you. Dr. Chirag, one of my good friends, and it's so exciting to have you here today. Now you're a sports medicine doctor, an orthopedic sports medicine doctor. I'm super happy to have you because I work with so many athletes and one is to enhance their performance, but the other one is to take care of them. Now you take care of a lot of our athletes. Orthopedics, what was your journey? Did it start in medical school? Did it start when you were in 9th standard? Talk to us about your journey on becoming one of India's best doctors Chirag: on the outside. Thanks Ryan for inviting me here. It's such a pleasure to be talking on especially sports injuries. And that's my forte. Orthopedics. Yes, of course. Your passion drives a profession. Got into my medical school. inclination towards orthopedics, the kind of work what orthopedics does is phenomenal. Always wanted to be a surgeon though. A surgeon provides a good quick result and orthopedics is one branch where you have patients coming in limping, going out walking and furthermore start playing and it's a very gratifying job. It's a very satisfying job and that's where my passion drew. Over the period of time I took inclination towards arthroscopy. It's also the the need of the hour, the way how India is going, the way how the sports scenario in India is, is, is grown over the last one decade. That drew my attention a little more towards sports injuries and seeing all these athletes being with them furthermore here we are. I'm a sports surgeon now. And what Ryan: are the most common Not only sports, but orthopedic injuries that people have. And have you seen it in your career as an orthopedic surgeon evolve? Like in the olden days versus now. So what is the most common issues that people are facing today in orthopedics? Chirag: Orthopedics generally, conventionally orthopedics means fractures. Okay. So, a fracture can be because of accidents, because of fall. That was what conventional orthopedics was. And as medical sciences have probably taken a makeshift in the last last couple of decades, we have seen a speciality developing in orthopedic practice. And that's where we come into picture in these days. Speciality in the sense you have sports injury as a separate speciality, you have shoulder knee specialists. You have spine specialists, you have hand specialists, and you have various other specialty branches in orthopedics. Now, where I deal with is knee and shoulder. That's my forte. And I, I deal with a spectrum of knee and shoulder problems. Replacements, sports injuries, ligament reconstructions. Of course, even injury prevention is also another thing which we look into in today's date. Ryan: So you talked about the different departments, right? Shoulder, spine, knee, ligaments. And obviously, when I work with athletes, it's my thing that I'm hearing very often. that most of the injuries today, I don't think all of them, but I'm feeling most of them are related to the knee. So what's your opinion on this? Is the knee the most susceptible organ in the human body right now? Chirag: Not exactly, but but we need to understand that we are talking about sports injuries here. And what kind of sports you play. India by large is is, is not attuned to much of upper body sports. It's more of a lower body sports scenario in India. Still, you talk about cricket, you play about badminton, you talk about football. All of them, hockey, all of them involve kabaddi. All of them are majorly lower limb kind of activity demanding sport. So the injury rates may be more in the lower limb. But of course, if you look at the other spectrum of sports, like, you know, swimmers, badminton players, racquet sports players, in U. S. maybe, Shoulder injuries also may be equally in terms with your knee problems because they're involved in a lot of baseball pitching and all those things, which is not very commonly seen in India. But of course, if you look at it, the ratio is almost I would say a little more than one is to two. Ryan: In fact you know, before we started the podcast, you sent me a lot of research and data to browse through. And this is lovely graph of all the sports. So, you know, the knee. As a lay person and for everyone out there, I want you to walk us through so that athletes and even people can understand how delicate or how important or how strong the knees. So can you deep dive into the knee and guide us on the anatomy of the knee? Chirag: Oh, I just love this. See Ryan, I've been in orthopedics for a while now and knee is something which has driven my passion so much and it's such a wonderful structure. When I look at the knee, I feel as if I'm looking at Taj Mahal. Chirag: I'm in love with knee for decades now, and this would be very apt for me to tell you what exactly is a knee. Let me just brief you about the brief structures of the knee joint quickly. Let's just have an image of the knee joint here. Let's quickly look at the human anatomy of the knee joint, and one can see here. A knee is a nice, beautiful structure with a lot of ligaments and other structures here. Basically, when you look at the knee joint, it is formed out of three bones. The upper bone is called the femur, the lower bone is called the tibia, and this kneecap bone is called the patella. So this, a confluence of these three bones hold together the knee to functionally make it feasible to perform various kind of activities. Now, what holds the knee together? are these structures called ligaments. The two bones of the knee joints are attached by these ligaments and there are four ligaments. The side, the side ligaments are called the collateral ligaments and the inner ligaments are called the cruciate ligaments. So when these collateral ligaments are towards the midline of the body, it's called medial collateral ligament and the other side is called the lateral collateral ligament. Likewise. The cruciate is inside, they are criss crossing ligaments, each one of them cross each other like a criss cross structure and they are termed as anterior cruciate ligament and a posterior cruciate ligament. Ryan: So anterior cruciate is in the front of the front of the knee? Yes, yes. And posterior cruciate is in the back. Okay. So if somebody gets a pain in the back of the knee. Then does that mean that that ligament is affected? Chirag: Could be. Okay. Not necessarily be. Chirag: Ligaments basically provide stability to your knee joint. They don't really reflect to the pain. Chirag: Of course, the initial part of the injured knee could have some amount of pain. Yeah. But eventually it's more of a stability what, what a ligament provides. Ryan: And in this beautiful picture, obviously we have the two, the two bones that are there and these, I'm, I'm thinking ligaments are these wires that kind of hold the whole thing together. Is there any fluid in all of this? Because people say there's some, my fluid has gone and all of this stuff, you know, so is that the right thing to say? Chirag: Yes. Furthermore, to elaborate on the knee joint, this whitish thing what you see here is called the cartilage. Ryan: Oh, this is Chirag: cartilage. Yes, yes, yes. Cartilage is basically the lamination of the ends of the bones. These are the smooth, glistening, nice structure. Ryan: So when I eat my chicken and I get that, I get that white, soft thing on the top of the chicken bone, that's the cartilage. Yes, Chirag: that's, that's a hyaline cartilage and that is what provides a lamination to the bone. The cartilage has to be smooth and nice for normal functionality. Any breach in the cartilage will bring about pain and discomfort to the knee joint. How does that happen here? That could happen because of various reasons. But, to elaborate on that, can you see this structure here? Ryan: Yes, what's that? Chirag: That is a cushion between the two bones, or the two cartilages. This is called the meniscus. Ryan: Oh, this is the meniscus? Yes, yes. Okay, okay. Meniscus Chirag: is basically the shock absorber of the knee joint. Ryan: Okay. Chirag: So, the two bones are shock absorbed by the structure called the meniscus. And the meniscus is a cartilage? It's a fibrocartilage. Your cartilage is a hyaline cartilage. The lamination what I was talking about and this meniscus is a fibrocartilage. So Ryan: it's almost like, it's like, it's, it's in, it's in this whole shock absorber in over there. Yes, yes. Chirag: It provides, it takes away the load from the knee joint. When you're standing, walking, climbing stairs, what happens is a tremendous amount of load which is translated from the upper bone to the lower bone between the two cartilages. So, this meniscus acts like a shock absorber. It, it takes as a load spreader and a load sharing device between the two bones and that protects your knee joint, basically. Now, when this meniscus is damaged, that's when you have kind of a pain and discomfort. Okay? Now, also we need to understand you're talking about the fluid. This is called a synovial fluid. There's some amount of fluid. Any, any, any joint is a closed chamber. And this closed chamber would require some amount of lubrication of the knee joint for a normal functionality. It's like providing a kind of a lubricating gel inside the knee. And that is called a synoil fluid. It's about 3 to 5 ml fluid which is inherently there. Ryan: So is this meniscus important for the Chirag: athletes? Very important. How so? I would say it's the lighthouse of the knee joint. Lighthouse? Yes, of course. Without a meniscus, imagine sitting on a chair without a cushion. And if you do that repeatedly, it's going to hurt you exactly. So that's when athletes would have pain. If there's any kind of a breach in this meniscus, you have a meniscus tear. Because of various activities, maybe because of a fall, maybe because of a twist, you can have a meniscus tear, meniscus injury. And that could lead on to symptoms like pain, locking, so on and so forth. Ryan: So when you as an orthopedic surgeon, a patient comes to you and says, I have pain, right? Is that the reason why you ask for x ray or MRI? Yes, of course. So how does that help you as a doctor? Chirag: Pain is subjective. Now pain could be because of various reasons. It's not necessarily a structure problem. Ryan: It's not necessarily a structure problem? Structural problem. Okay, structure could be because of genetics. Chirag: No, no, no. It, it, it could be a problem because of the muscles. Okay. Tendons. Chirag: Tissues. Okay. Nerves. Okay. Or else the integral. Structures of the knee joint. Okay. Pain could come from anywhere. Now if somebody has got a persistent pain which is non specific into multiple joints there could be something else like an inflammatory pathology. We need to think about inflammation, post viral arthralgia. If it is specifically after an injury then we need to think about ligaments and cartilage and meniscus which are damaged. So, Ryan: I hear with my athletes a lot of time, meniscus tear, meniscus tear. Yes. Why is that a common injury? Is it because sports is so aggressive? It's multi direction. Do you see that? And how can we save the meniscus? Chirag: See, that's a, that's a very tricky question. Okay. Now, it depends on what activities you're involved in. Chirag: If you look at any injury in the body, it could either be traumatic or it could be a repetitive stress injury. Ryan: So traumatic is sudden. Yes. Chirag: Sudden if somebody is playing a football sport and is ping with that foot in the wrong direction, in the wrong direction or else if he is, if he is not planted his foot in a appropriate way. Mm-hmm . If a person has got a bad foot alignment. Yeah. And if he's playing in a in a, in a manner where he is not supposed to play or if he is not strengthened his. Muscles are on the knee joint, which we call the balancing muscles. And if he is up to playing some sports, what do you call the weekend warriors Nowadays, we fine. All of us are, I mean, we play sports, so we weekend, so I, I told, Ryan: I told my ACL karate knees, muscles, not strong enough. Pivoted hip was too tight. Knee took the, the rotation and tore the whole thing. Chirag: Exactly. Now you have retrospectively thought about all these things. Correct. But do we introspect on this? And we don't Ryan: tell our children to strengthen their their muscles. Absolutely. They just go into a sport directly. Absolutely. Chirag: There's no neuromuscular coordination training done there. There's no strengthening training there. There's no alignment assessment done and we jump into sports. This is where all the, the crux of the problem is. Coming back to your meniscus tear, it could happen either because of one such instance where you, where you fall or twist or have kind of a sporting injury. It could be because of a repetitive stress injury. Now you see some of the gentlemen in the gym, they do 100 squats with weights, deep squatting, or else people who frequently take stairs, or else people who are involved in a lot of jumping activities, if they're on a higher BMI, or with the wrong foot alignment, they're also prone to have a repetitive stress injury of the meniscus, tearing certain part of their meniscus. On the contrary, somebody who's 50 years or 60 years coming to me with a knee pain, And I find a meniscus damage in the MRI, it could translate to their age related problems. It's a degenerative tear of the meniscus. So we need to categorize these patients into young athletes and elderly individuals and treat them accordingly. Ryan: So we've talked about the meniscus. So you were talking about the ACL. Yes. Right. So what is the ACL in this for me to understand now? So where is the ACL in this knee anatomy? Chirag: Yeah. So. ACL is a very, very important structure and we have so much of buzz about Background: ACL Chirag: in today's day. We hear at least three out of ten people coming with knee problems walking into my office. First thing they ask me is, Doctor, do I have an ACL tear? Because ACL is so much in buzz, because of various reasons, we'll talk about it later. Because of the social implications, because of the sporting implications, one person, one individual having an ACL tear has a lot of baggage along with him. Now, as I, as I spoke about the knee anatomy, let's just revisit it. The upper bone and lower bone is held together by these two crisscross ligaments inside the knee joint. And the structure from the, going from the front to the back is called the anterior cruciate ligament or the ACL. Now you look at this ACL, it's a very small structure, about, if I would say it's about 3. 5 centimeters in length. That's all. It's quite a tiny structure. But the function is great. It is the central ligament of the knee joint, which holds the axis of the rotation in the center. It is basically a pivoting ligament. You told me that you had an injury while playing karate, because karate is a pivoting sport. Likewise, we have a lot of footballers coming to us, people who land with their foot during balancing act, dancers, they are prone to have an ACL injury, because it's a pivoting ligament. And when your stresses go beyond what a, what a ACL ligament can hold. I would say on a normal situations when the stresses go beyond about 3, 000 N or 3, 500 N force on this ACL ligament, that's when you rupture your ACL ligament. Ryan: Yeah, but the common man doesn't know the understanding of Newton force. Yes. So I think athletes can rehab and prehab themselves. Yes. But what about, you said BMI also affects people? Yes, of course. So that means overweight people are more. prone to have greater force on the knee, which could cause the rupture, depending on what position you are, what you're doing. So, could it be that in athletes, it's because of sports injury, but in Aam Aadmi, it could be because of a fall or an accident or stuff like that? Chirag: Yes. See, high BMI is a root cause of many problems. Ryan: Yes. Chirag: If you'd ask my cardiology friends, they would say, yeah, heart attack, the diabetics would say, so on and so forth. You as a nutritionist, you would want to see all your patients. young, healthy and Ryan: low BMI, maybe Chirag: low BMI. Why so? Because the longitudinity of the, of the, of their life span. Likewise, longitudinity of the knee also depends on, to some extent, on the BMI. Of course, injury, head injury, all of them do play a role. Anything, any structure in the body which is overstretched or over pressurized will have some implications on that structure. So when you have a high BMI, and when you're prone to that kind of an injury, the chances of rupturing is much more than a normal individual. Ryan: So if somebody already ruptured an ACL, non athlete, this is the armadami, let's say they're above 40, 45 then do we also ask them to still further lose weight? Does it, does it still affect the knee? I'm assuming logically it's still going to affect your meniscus and other parts. Chirag: Yes. I mean, that, that's very very rightly asked question. Well. There are implications of any injury of the knee is not only short term, it's also the long term. We all know the risk of wear and tear or the progression of arthritis into any form of an injured knee is much more higher than, than a normal knee joint. Now by statistics and data ACL injured knee, which is untreated for the period of 20 years has got about 56 percent risk. of developing osteoarthritis as compared to the normal knee joint. Ryan: Yes. So I am more prone to get arthritis because I have already Chirag: That depends on what you have done, what kind of sports you play. I Ryan: am Chirag: hoping there is going to be stem Ryan: cells soon so that I can inject it over there and everything. Let's talk Chirag: about it. But for now this is the data where we stand. Ryan: Okay. So it Chirag: is very important that we recognize our injuries, we recognize our injury pattern and we have certain amount of injury prevention programs. Ryan: Do you have old players coming back to you after 10 years or so and you see, further issues with their knees like once, once they retire and all. So they have the injury when they are young age, but they either don't rehab it or they don't operate it and then they come back later with these issues. Chirag: The implications of knee injury are very high. Now if you understand. about the meniscus. I told you that meniscus is very important to provide a cushion. Now what happens if somebody has neglected a meniscus tear? The meniscus is basically defunctional. So you do not have a shock absorbing effect within the knee joint. And that would in turn lead on to an early wear and tear. Now if you have an ACL injury, that again has its own repercussions. One can have a simultaneous meniscus tear, cartilage defects, because of your neglected ACL. And that would lead on to a quicker wear and tear. So you, you have this term called young arthritic knee in these days. People at about 50 years, 45 years coming to us with wear and tear of the knee joint. And one of the reasons is neglected ligaments or Meniscus injuries. Ryan: So you're saying to people that sometimes it's better not to neglect because down the line. Yes. These conditions will, could have been avoidable. Yes. So a lot of times, you know, people say, Oh, that surgeon just wanted to operate and he wanted to, you know, make some money. But I think now what you're saying to me is that a stitch in time saves nine. Chirag: Absolutely. So we need to understand about medical science and the way how it's progressed. Okay. So, any technology which comes, it's for the betterment of human society. And I think when we have the facilities available, now see you have robotics, you have MRIs, you have navigations, so your diagnosis is very precise. Prediction of your return to sports is very high. And you have a facility, why not avail it? Ryan: True. In fact ABS systems in car, braking system came out in Formula 1 sport. So, I think anything that gets developed for sport ultimately trickles down into mainstream population. Yes. Chirag: That's very interesting to know. Ryan Indian scenario is very different from the West. Okay. Now, you look at this data here. People usually presenting to us with, with their ACL injuries. Chirag: Now, if you look at this, most of them come to us saying that I had a fall. Fall. Ryan: So, this could be everybody. Chirag: Anybody. Anybody. You have some dancers here, work related injuries, assault, motorbike accidents, all this account to large population which has got an ACL tear. This graph is pertaining to our ACL tear, which is almost, accounts to about 14 percent of your knee injuries. Now, ACL alone accounts to 14 percent of your knee injuries. And we need to probably look into the scenarios. West is a different scenario than India. Now, India sports is just branch right now. Most of the injuries, most of the athletes who come to us are not sportsmen. Ryan: So is there a more awareness that is happening around ACL or, or what is it doctor? What are you seeing as a trend in the ACL injuries? Chirag: ACL injuries in the last one decade has drawn a lot of attention. Ryan: Is it that in the olden days people got injured and they continued playing and then they retired? No, no, no. Chirag: There are various various studies which have actually looked into why the instance of sports injuries, I mean, ACL injuries are so high. If you see in the last five years, the detection of ACL injuries or the incidence of ACL injuries have grown up to about 23%. Chirag: U. S. alone, in the United States of America, you have about two lakh individuals having ACL tears every year. We do not have a data coming out from India as yet, but imagine what would be the Yeah. In India, it's, it's a huge amount of population. As I said, it, it accounts to 14 percent of your of your knee injuries. It could be because of various reasons. One either one could one could attribute it to the increased amount of sports, which is happening in these days in the last one last decade, you would see a huge makeshift of your, of your of your activities. Like even not only the younger guys, even the middle aged guys are involved in a lot of sports. And if you look at the data now, the instance of a c injuries, which used to be called as a juvenile or a youth injury. Now the instance between 30 to 50 years of age group is higher than the juvenile age group Ryan: could be that people are also saying that they need to get fitter or work out for good health. Chirag: Yeah. Ryan: Lose the BMI, which is going higher. They want to eat more. Chirag: Yeah. Ryan: So they're taking up a sport. Chirag: Yeah. Ryan: And Chirag: and, and you have an access to pivoting sports these days. You have a lot of football arenas coming up. You have a lot of badminton courts coming up. So people are taking into contact sports also. As you said, you are, you are into martial arts. So I've seen a lot of people show enthusiasm towards your contact sports, your MMA and Jiu Jitsu and Karate. So even these sports put you at a risk. So Doctor, Ryan: We talked about the age group and what could be sports and non sports, but is there any relationship between gender? male and females, who is more prone to injuries. Chirag: Statistically, if you look at it, the incidence of an ACL injury in male and female is something like this, a ratio of 25 is to 75. Wow. So for every four Ryan: people, three are males. Chirag: Yes. This could be because of various reasons, the access of sports to, to males, the kind of activities they're involved with. That is one part of it. But if you look at the athletes. The incidence of ACL injuries in female athletes is higher as compared to the male athletes. Ryan: Wow. Chirag: That's a very nice data which has come out. It's as high as, exponentially, into four. Four times more. Yes, yes. The various reasons could be attributed to this. One is your basic alignment. Ladies inherently, most of them have a knock knee. Background: Mm Chirag: hmm. What we call the Velgas knee. And that is one of the ways where you land. And have your ACL ruptured. Ryan: So doctor, is it important that if the females that are four times elevated risk as athletes we should be encouraging parents to screen their daughters for posture, for gait analysis and things like that? Chirag: Now when I spoke to you about the knock knee, it's not necessary that everybody with knock knee would have an ACL injury. It's one of the risk factors. Now, there are various papers which have come out saying that menstrual period. During that, that time, since the oestrogen levels are high, these oestrogens play a role in stretching out of ligaments, making them more prone for, for an ACL injury. Wow. Of course, it's not a proven data as yet, there should, there needs to be more study in calculated into this, but this is the basic data which has come out and that could be one of the reasons they attribute that women athletes have more injuries of ACL as compared to the males. Ryan: So irrespective of male or female. Yes. Assume they suffer an injury, an ACL injury, what happens if they leave it untreated as a sports person? Yes. Chirag: So, I tell my patients the same thing. Other than appendix, every other structure in the body has got a role to play. And ACL is such a, such an important structure. So, there will be repercussions for that. I don't think it's wise to leave an ACL alone. In fact, if it's, if it's, if it's symptomatic, now let me, let me, Ryan: what do you mean by symptomatic doctor? Chirag: Yeah, so let me tell you something very interesting. There's something called a new classification come out saying that copers and non copers. Chirag: You may be a coper, that's why you are able to play karate in spite of having your ACL injury. Now copers are individuals who can resume their normal activities of daily living and play sports in spite of having a complete ACL rupture. This is a small subset of population. Now a non coper is an individual who cannot resume his normal sports having an ACL injury. Chirag: Yes. So you need to categorize these patients and the patient who is not able to sustain his normal activities, unable to return to his pre injury activity level, needs to get operated. That's simple. This is to prevent a counter injury happening over the period of time. Ryan: So let's assume that is there a risk element in the sports also for ACL injury? Are there higher incidences in different sports? Very much. Chirag: Let's look at this graph. What rules the chart is football. Yes, because soccer is such a pivoting sport. The nature of that sport is such that you are putting your leg at risk. There are various phases where you can have this injury, various, various positions in your, in, in playing while tackle, while shift and all those things. So, but basically you're looking at. Football, then comes, let, let's look at the Indian sports scenarios. Football, then comes hockey, martial arts badminton, baseball, baseball of course, in India it's not much, tennis, cricket. So if you look at it, this is the sequence, golf, of course, even that is a pivoting sport. When you pivot in your left leg, if you are a right handed, that can put your knee at risk of having an ACL rupture. So, when you look at it, sports does play a role in the nature of sports does play a role in your in your ACL injuries. Ryan: I, you know, I, you send me a document about I'm just thinking for my athletes, right? Obviously, if somebody gets injured and you're telling me football, people do get injured or all the sports that get injured. So, you get injured, you ought to meet the sports medicine orthopedic surgeon and get it treated, get it operated. Cheeky question, doctor. Can we prevent the ACL from getting ruptured or partially torn or injured? As a doctor, do you have any recommendations for ACL prevention? Chirag: Yes, of course. Everything has a prevention strategy, isn't it? Likewise, even ACL injuries. There, there are certain programs which are meant to, meant to probably protect you from having ACL injuries, which are called the ACL perturbation programs. Now, this is very interesting to know. You have something called as a hamstring to quadriceps ratio. The strength between your quadriceps and your hamstrings of the same leg. In case there is a discrepancy between these two, like, you know, we all strengthen our knee joint. What they say, how do you prevent an injury by strengthening your knee joint? People go to the gym, do squats, do weighted squats, do seated squats in an inappropriate manner. They only concentrate on your quadriceps rather than concentrating on your hamstrings also. So this brings about a discrepancy between your hamstring and quadriceps strength and bulk ratio. And the people who are having a discrepancy of this are more prone to having ACL injuries. So it's very important that you talk to your physiotherapist, your trainer, and work towards a good hamstring to quadriceps ratio in order to prevent your ACL injuries. Wow. I'm Ryan: going to get my son tested very quickly as an 11 year old. Second, Chirag: there's something called the neuromuscular coordination. It's very important that you, your trainer, recognizes your sport, recognizes your risk elements in playing that sport, and trains you accordingly. A mind needs to understand where your foot is planted, how you're going to pivot, what kind of a tackle you're going to do in your football. So that needs to be taken into account, and you need to train accordingly. Your mind needs to sync with your body. When there's a disconnect between your mind and your body. That's when your injuries are more prone. So, there's an element of neuromuscular coordination. There's an element of strengthening of your lower limb muscles, which, which forms the injury prevention program. Ryan: Okay. What are the different types or mechanisms of the ACL injury that could happen? So, assume that the ratio of hamstring and quadriceps are imbalanced. Somebody gets the injury. What, are there different types of ACL injuries? Chirag: ACL injury happens because of a certain set pattern of, of your fall or twist of a knee joint. Basically when you are loading your leg with the knee bent a little bit and a pressure on the leg in the opposite direction. Basically what we call as a valgus external rotation force. Your foot is planted in the ground, your knee is bent to a certain degrees and your knee is bent inwards. With your body rotating on the, towards the outer side. Ryan: That's almost like twisting. Yes, Chirag: yes. I can have a quick picture depiction of that. This is exactly what I was talking about. The knee bent to some extent. There is a dynamic valgus force into the knee joint. And a differential rotation of the shin bone and your thigh bone. This is the most common pattern where you tear your ACL. Ryan: It's a typical karate move. You got your hip in one direction, you pivot to the other way. You name Chirag: the sport. And you will see this. Ryan: Or even, when people are driving their bike, this is a high likelihood chance that when you put your leg down, and the bike goes the other way, is that also another reason people get tears? Chirag: So people with all walks of life can have an ACL tear. As Ryan: simple as that. As I Chirag: said, I had a housewife who came to me yesterday. with an ACL injury, moderately built, sedentary lifestyle, doesn't do anything much, doesn't even go for a walk. Chirag: I told her, you have an ACL tear. She fell off in the house while climbing down the stairs. She was stunned and she was like, how can I have an ACL tear? I'm not an athlete. Oh. So, ACL tear doesn't only resonate on your sports what you play. It is just the mechanism of injury, how you fall. Ryan: So this housewife or this lady that came to you is not a sports athlete, right? The common scenario, even me as a person was if I do the surgery, right? I'm going to be out of action in my sport for a minimum of nine months as an Aam Aadmi athlete. Elite athletes may come back in six to nine months with your approval. So the common people, what we think? I'll be out for nine months, one year. It's better to not even do the surgery. Now what's your take on that? Chirag: So definitely there's an social and economic implication of an ACL injury. So if you look at the data, the duration on an average, a person is out of his work within surgery, without a surgery is about nine weeks. So definitely nine weeks is a period of time. This is an average I'm talking about. There are some people who recover quickly and go back to. Their workplace in about a week's time. It all depends on how motivated you are, what kind of an activity you are involved with. Saying that looking at a long term gains is better than looking at a short term gains. Now if you are symptomatic, you are unable to perform your normal activities, it's better to get treated, early rehabilitation, early mobilization and get going with your activities. Ryan: So doctor, don't mind me, I'm taking some free advice now on the podcast, okay? I've got a partial ACL What is this? I heard on the internet some cross bracing protocol and all of that stuff. What's all of that? Chirag: Yeah, there's a lot of buzz about this ACL cross bracing protocol. This is one of the modalities of treatment. Ryan: Oh, it's not a surgery? Chirag: It's not a surgery. Oh, I thought it was some surgery or something. It's a conservative line of management, which is still not very established. There are some reports or papers coming out with short term results of this. So what effectively happens in an ACL cross bracing protocol? is your knee is put in a brace for a period of three months, 24 by seven. Chirag: yeah. And you're allowed restricted mobility initially to start with a little bit of a bending and the bending progresses on further. Restricted weight bearing in the sense for the first six weeks, you're not supposed to be putting weight on that leg. And then eventually you gradually start putting weight at the end of three months, you're full weight bearing with a good range of movement. And then you start your your return to sports program, your balancing program, so on and so forth. Basically it's a conservative line of management, which is, I think, so still in a very nascent stage, where one could predict the functional outcome in a long term prospect. But if so, of course, if you have a complete ACL tear your surgeon is the best person to take a call on what is the best lines of treatment. Ryan: And when people do this surgery, I know this question is not there in the podcast. How do you know a surgeon is a good surgeon? I think, like, people come to me for a diet plan. They probably look at the celebrities that I work with. But that's a very unfair measure. A fair measure would be what is the outcome. So if an athlete wins a medal, then Ryan Fernando's diet is good. How do we judge a good surgeon? Chirag: Yeah, so let's, let's again go back to data. This is the data which has come out about, roughly about 10 years back. About 2014, that is the last data what we have, return to sports after an ACL injury. By statistics and data, about 80 percent of the patients who have had an ACL surgery get back to some form of sports. 65 percent of the patients who have had an ACL surgery get back to some form of a contact sports. Only 55 percent of them get back to a pre injury activity level of elite sports. Ryan: But 55 percent is damn good. Yes. It's more than half. And Chirag: this is the data which is about 10 years back. In today's date, the sciences have advanced so well, your techniques have advanced, your fixation modalities have advanced, your post operative rehabilitations are so well. So in our center alone I do quite a bit of ACL surgeries about roughly about 300 to 350 ACL surgeries every year. And we have our own database where we look into our return to sports. In our center, return to some amount of sports is about 85 percent. Ryan: Wow. That's a high figure. And return Chirag: to pre injury activity level is as high as 65 to 70 percent. So you may have various surgeons doing ACL surgeries. Now it is up to your confidence on yourself, on the surgeon. And the holistic approach of the entire team, which gets you back to sports. Ryan: We have worked on many athletes together. And one thing that I've seen about you is that the confidence that you instill in the patient who is an athlete post coming back. You're like, don't worry, I've done it really well. You're, you're even better than before. How important it for the doctor to be positive with athletes? In, in any, in any surgery department, in any medicine department, how important is that bedside manner of the doctor one second is, do you have any interesting story of somebody who's had amazing willpower versus an athlete who has average willpower? Are you able to see this in the comeback from an ACL surgery? Chirag: Yeah. So, to answer your first question, surgery in today's state. It's still a stigma in India. Ryan: Why is that? Chirag: Because of various inputs what an individual gets. People feel Ryan: you should not do the surgery. Chirag: Yeah, it's a various inputs what people get. I mean, once you have an injury, some, I still have educated patients coming to me and tell me that, doctor, somebody says me that once you have had a surgery, your knee is no more functional. All these myths have to be broken. You need to look at the statistics what's available. You need to understand what is the right approach for your, for your, And you need to be open regarding this and get your best possible treatment done. Saying that a psychological element of a patient, it's not only the knee what you deal with, you deal with the human body. And a psychological element forms a big chunk of that. If a, if a surgeon does a good job. And the patient is not motivated enough, or he's psychologically not fit enough to get back to sports. He cannot get back to sports. So there's a huge psychological element which plays back. I always tell my tell my IT professionals who come with ACL injuries, compare yourself to an athlete. You talk about various athletes getting back to sports. You see that the athletes get back to sports. What is the difference between you and, you and him? God has not made your ACL different than his ACL. Ryan: Very valid point. Yes. Chirag: It is one. For an athlete, it is bread and butter and it's necessary to get back to sports. So the motivation level is quite high as compared to a normal individual. Second, the follow ups are so thorough. They know that they need to do that. So they visit the doctor regularly. They do their post operative rehabilitation very thoroughly. and get going with this. Third, the psychological element. It, it doesn't take them back in their life. One injury, of course. You have an injury, they have a mindset of get going with this and get treated and get back to your sports. Whereas a normal individual, like you and me, Oh, I have an injury, that's the end of my story. So that approach should change. Until and unless you change your mindset and have a good positive outlook, you're not going to get better. Ryan: I'm convinced. Yes, I think I should get my ACL operated with you. But what are the different types of procedures on an ACL surgery and the things that are involved in grafting and also can you share with us some of the insights? Chirag: Yeah, that's, that's, that's my passion. And that's my job. And I would love to speak on this. So basically we talk about arthroscopy. Nowadays, everything is minimal. What is arthroscopy? Arthroscopy is a minimal invasive surgery. Like how we have an arthroscopy or a laparoscopy in your abdomen, you have an arthroscopy. So if you look at this this is me doing an arthroscopic surgery. So arthroscopy means actually you don't Ryan: cut. It's just a, Chirag: it's Ryan: a Chirag: small Ryan: insertion. Keyhole Chirag: surgery. Ryan: Keyhole. This is the meaning of Chirag: keyhole. Yes, yes. You, you make a puncture hole into your knee joint. Ryan: Yeah. Chirag: Put in a telescope inside. Ryan: Doctor, when you first started in medical college, was this there at that time? It Chirag: was in a very nascent stage. So you would do the proper Yes, yes. Conventional approach. Cut in everything and suture it. About two decades back, there used to be open surgeries. But today everything is minimally invasive. And Ryan: between those days and today, is the recovery faster because of keyhole surgery? Chirag: Yeah. Ryan: By how much? Like at least a month or two? Exponentially. What do you mean by exponentially? Chirag: So when you have an open surgery, you cut in a few structures there. Stitch it back. There's some amount of pain. Background: Okay. Chirag: There's some amount of guarding. Lot of bracing, so on and so forth. But a minimal invasive surgery. This can be done, might as well done even in a daycare basis in today's date. Daycare? Yes. Meaning you come in and go out in the evening? Yes, yes, yes. A patient can come in the morning and if it's a minor procedure like a meniscus, patient is discharged the same evening. If it is an ACL surgery, the patient walks in today morning, gets operated, and next day morning he's discharged from the hospital. Ryan: Wow. So it's not a major, major type of surgery. I mean, it's major for you. It goes, how long does an ACL surgery last? An ACL Chirag: surgeon typically takes about 45 minutes to one hour. Background: Okay. And a Chirag: bad one? In a well seasoned setup and a bad injury like maybe associated with some cartilage injury complex meniscus tear along with an ACL or else multiple ligament injuries may take up to about one and a half to two hours. Ryan: Have you, have you ever been caught surprised because today you have diagnostic scans, right? And they're supposed, the MRIs are supposed to give you a bird's eye view inside. But have you ever been caught unaware when you've gone in for a surgery because the injury is so traumatic? Yeah. Chirag: Basically, when you're talking about an arthroscopy, arthroscopy means looking into the knee joint. Ryan: Okay. Chirag: Arthroscope. Arthro means joint. So, you Ryan: actually have a camera in there? That's why you're looking at a screen? Yes. Chirag: Yes. Yes. You have a, you have a telescope and a monitor in front. Okay. Most of my patients also are watching the procedure when I'm doing it. Ryan: Hang on. One second. Yes. So, if you're doing my surgery, I have to be awake. Chirag: Yes, I mean it's, it's an option but most of the patients are done under local, that's a spinal anesthesia. Okay. And you are watching it with me. Okay. It, it gives me a comfort of talking to the patient. Background: Huh. And Chirag: telling them this is your pathology. Huh. And this is how I'm going to treat it. Background: Okay. Chirag: At the same time, if there is something, as you said, if there's something which, which is caught by surprise, now MRI are only 75 to 80 percent specific in their diagnosis. Ryan: Okay. Chirag: are sensitive in their diagnosis. Ryan: Another 15 percent you have to be in there to see it. Yes, yes. Chirag: So they can be surprises. They can be concealed injuries, which cannot be picked up on, on imaging. Ryan: So you're constantly kind of, checking and then moving along in a surgery as it's happening. Chirag: Yes, yes. So you are first telescoping inside, visualizing the structures, seeing what are your tears, and then you have, have, have, then you start off repairing each of the structures. Ryan: Is the blood around the, when you get into the arthroscope, a lot of blood comes out, or the knee and the meniscus and the ACL is all housed in a non bloodless entity. How? It's Chirag: by larger bloodless surgery because you have a blood flow restriction there with the tool cake. Oh. So your field is very clear. Okay. And when you do an arthroscopy, you put in a lot of saline solution there. Okay. To increase the pressure of the knee joint. Okay. You understand, I was talking about the synovial fluid is only 5 ml inside the knee joint. Correct. You Ryan: need more fluid in there. You Chirag: need more distention, you need space to work on. Correct. How would you do a surgery with only so much volume? That explains Ryan: why there is less, small bulbous amount of bloating out there. Yes, yes. So, so you can see Chirag: this. So, this is the telescope what I have put inside, this is the camera. And this is my instrument what is passed in there and this is the fluid irrigation which goes, goes inside. Distance the fluid while you're doing your surgery. So you have a better vision, better access to the structure. And the patients are awake watching this? Yes. And most of them are comfortable. But do people Ryan: panic in the middle Chirag: of a surgery? And then you knock them out? Yeah, you can sedate them. Okay. That's an option which is available. Okay. So most of them like it to see what's happening into their knee joint. And yeah. Most of the patients who come to us nowadays are aware of what they, what an ACL is, what a meniscus is. They do research. Yeah, yeah. Or they watch this podcast. Most of them come to me and say, you know, sir, I have a tear. Stitch it for me. Okay, Ryan: so what is this graft options? What is that? When we talk about ACL, you do different procedure. What is a grafting option? Chirag: Yeah. So when you talk about meniscus injury, you stitch it, let's call it meniscus repair, whereas the ace ligament, if it is stone and if it's stoned for some time. You cannot put it back to place. Okay. You need to replace it with something else. So it's synthetic? You have various options. Okay. So the most common option in today's date in India is something called the autograft. Okay. Your own tissue what you can use. Like, you have various tissues what you can use as a new, new graft. You can use your own hamstring tendons. You can use your patella tendon, your cordyceps tendon, so on and so forth. Ryan: So Chirag: that is your Is Ryan: there any research where they're growing tendons outside the body and then putting it back in the body? Chirag: Not yet. Not yet. So you, you have something called the allograft option. Chirag: Where you have a donor. Chirag: And that donor tissue can be used, that's called an allograft. Then in the market, what was nowadays is about synthetic grafts. These are basically polyester material, which you, polyester synthetic material, which you use instead of an ACL ligament. And they've, they've shown quite some challenging results. So that's, that's probably still in a nascent stage of research. Ryan: Now, assume this gentleman. Yes. Doing the surgery, an athlete. How much time after this surgery does he recover? You already said that the person will walk out on the next day morning. Yes. Right? But how long does the actual recovery process take? And how often do I have to come in for rehabilitation? My physiotherapy? How long do you do that? And what's the timeline? From the day, the day you put the camera into the knee to when I can come back to play sports. Chirag: So, ACL post operative rehabilitation program is tailor made. It is not one size fits all. Chirag: It depends on the nature of injury, what are the associated injuries. Suppose somebody has only an ACL tear, his recovery is much more quicker. His rehabilitation is much more quicker. As compared to somebody who is coming with an associated cartilage injury, associated meniscus injury. So if you have associated injuries, the rehabilitation protocol may vary. I would give you a brief of a standard ACL surgery. A patient coming in, getting his ACL surgery done, he goes out of the hospital with a brace. And that brace would vary from duration to duration, depending on the individual. If it's a nice, good athlete with a good quadriceps control, who has prehabbed himself well before the surgery. We could have a limited period of bracing. As compared to an obese individual who's got less musculature, the bracing period to protect the graft would be a little higher. Knee bending starts off immediately. Strengthening starts off immediately. Of course, there are various phases of rehabilitation protocol. First phase. The second phase involves the balancing exercise program. And the third phase is basically return to sports. So, if I would Put it in a nutshell, it would take an individual about two weeks to get back to his office work. It would take about three months for an individual to start running, doing his morning jogs, swimming and feel comfortable. It would take him about six months for recreational sports and nine months to play contact elite competitive sports. Ryan: So how often, let's say nine months, does this Player need to see you or this individual need to see you and do you do a repeat MRIs to check the healing process or you just look at clinical outcomes? Chirag: Yeah, there is no established data on getting a repeat MRIs. So in case you suspect something, you suspect something else going on, you are arousing the patient as a laxity, what you call, he is not comfortable with the knee. Or if he's got a re tear of his ACL, re injury, then you may, yeah, there is So Ryan: you could be end to cutlet in a rehabilitation and actually tear it further? The Chirag : failure rates of an ACL surgery is as much as 7 in today's data. Chirag: Okay. Chirag: Saying that this depends on the ACL surgeries also done in the peripheries in setups which are not very great for these surgeries substandard situations, patients who do not. follow up well, do not do the rehabilitation. So if a patient is operated well, in a good setup, with a good post operative rehabilitation, failure rates are much, much, much lesser. Until and unless somebody goes and really bumps off himself and falls somewhere. Or starts driving the Ryan: scooty on the second month. Yeah, yeah, gets back Chirag: to premature sports. So, you can have ACL ruptures. But very less in today's date. Ryan: So, I always shout from the rooftops about nutrition. How important nutrition is for performance recovery. Yes, and even post operative Surgery of any kind. Yes in your experience Have you seen that athletes or normal people who have poor quality diets or good quality diets? There is a better outcome or it really doesn't make a difference. They can eat whatever they want post surgery. Chirag: No, there is a huge Importance which we play which we pay into a holistic approach of your ACL injuries or ACL surgeries, one needs to not only have a good surgery, he needs to have a good support system in terms of post operative rehabilitation, psychological element as I spoke to you, if need may be a sports psychologist, one may need to have a good nutritionist. I think, I usually tell my patients that a good nutritionist is very, very important for a good recovery. They need to have good proteins. For their healing, they need to have some antioxidants, which I think you know the best. There's a period of recovery or recoup from any surgery. The first three to six weeks is very, very important and I would say up to three months is also important for them to recoup from this at the same time because their activity levels are lesser, one should not put on weight Ryan: because they're stressing out their knee again Chirag: and when you're sedentary, you tend to eat a little bit more. In fact, doctor, this Ryan: is the biggest problem we have that after the surgery, the athlete goes into shutdown mode and I worked so hard before. Now I got this injury. Woe is me. And then they tend to anxiety eat or sadness eat. And they're like, okay, we'll see after 9 months when I come back. And some athletes come back 10 15 kgs heavier. Because first of all, they do so much of activity and they eat so much and they have these big appetites. So I think sometimes I keep telling the athlete or I quietly call up the doctor and say, Please tell the athlete that they can't eat ice creams and they can't eat chocolates and pastries post surgery. Because they're stressed out, they're emotionally traumatized for not playing. And they're getting fat. Chirag: So that's, that's your department and you know the best how to handle them, Ryan. But saying that, it's very important that the patient understands the nature of injury and he needs to have a confidence in himself and the doctor that this injury is no more a stigma. You have this injury, you can well go back to your sports. And you need to be in that bracket of 80 percent who gets back to your pre injury activity level rather than sit and sulk over this. As I said, one needs to have a right approach, one needs to have a right mindset, and the success is 100%. Ryan: You know, mindset is very important because a lot of athletes would be watching our podcast, a lot of coaches would be watching our podcast the first time I mentioned, I'm seeing a doctor mention you should have a sports psychologist, right? And, and we normally think about sports psychologist, oh, I'm going to the Olympics, so I need to prepare for that. But how important is the mind? In terms of your recovery from injury, your experience. Chirag: So just take an instance, right? I just had my friend the other day come into my hospital and just happened to have his BP about 130 to 90. And he was petrified with that. Telling that, you know, I'm hypotensive. What will happen to me now? So if Blood pressure variation of ten points. Yes, minor variation there can cause so much of an psychological anxiety to him. Imagine an athlete or an individual having only two knees and tearing the most important ligament. What goes through into their head? It's very important that one talks to them, makes them understand the nature of the injury, repercussions of this, and give them that confidence that they're going to be back. playing their sports, resuming their career. Ryan: You know, Chirag, we talked all about ACL and on the foot and all, but you also operated on one of my best friend's foot. So, that's an extension of the knee downwards and you also deal with feet and I think there are a lot of injuries with triathletes, runners, mountain climbers taekwondo, karate, you know, you hit. So, one is a traumatic injury. And one is a repetitive injury. So in the foot department how vulnerable is the, are the feet? We have two feet. And ligaments, tendons, are they different from the knee? What's, what's your experience in the foot department? Chirag: There's no building without a good foundation. Ryan: There's no building without a good foundation. Yeah. Oh, I get where you're coming from. The feet are your foundation. Yeah, Chirag: yeah, yeah. The feet are your foundation. I mean, your entire weight. is translated to your knee and your foot. You need to have a good alignment of the foot. Now if you look at, if I, if I would put it into a simple terms, there are three, three types of foot. One is a plantigrade foot, which is normal in alignment. One is a pronated foot, which the foot is going outward. One is a supinated foot. Oh, you have supinated also? Yes, yes, yes, with a high arch. So there are various kind of foot patterns. One needs to identify this foot pattern. If you are, if you are having a plantigrade foot, which is normal, and you do not have a flat foot, nothing to worry about it. But in case if you feel that you are seeing any variation in your foot, and if you see that this variation in the foot is progressing as you age, you need to consult a podiatrist. You need to get your foot assessed. Consult a foot, podiatric. Ryan: Podiatric is a foot doctor. Yes, foot doctor. What does he do? He looks at your feet? No, no, Chirag: no. He gets your foot assessed. He looks at the pressure points where you, where your foot. When you are, when you're walking, when you're running, Ryan: Oh, this is why all the athletes are going and doing the gait analysis and foot and where everything and then how to Yes. Yes. Chirag: It's very important that you know, getting a good foot footwear, which is appropriate for your. So we Ryan: shouldn't buy any footwear that we just see on an advertisement. No, no, no, no, Chirag: no. So, so now running shoes is different from a football shoes. You cannot mix the both mix both of them. A running shoe is different from a football shoe. Even in football, you have different kinds of shoes, different kind of coats in what you play. And you have to custom make your footwear according to that. If not, you land up in injuring yourself. So it's a small element, but it's of very, very critical importance that you need to pay attention to before you get back to any kind of a sport. Ryan: Awesome. So, doctor, the footwear, I've got an 11 year old son. He does karate, he does tennis he does judo he's trying to do a little bit of football. That means the shoe we choose for any activity that we do could also cause an injury in the human body? Is that we footwear? Chirag: I think yes, we should be. Because, you know, as I said, it's not that One size fits all. So it has to be tailor made to the sports. Now if I tell you simple. There is something called toe drop. Now when you have your normal shoes it should have about a centimeter of toe drop. In the sense your toe should be dropped a centimeter from your heel. This is a normal shoes what you need to use on your normal activities. It varies. A person who is running can have less of a toe drop. A patient or a person playing football should have less of a toe drop. A counter of the shoes is also very important, like the back support what you have in case a patient is involved in kind of a pivoting sports, or like a football, you should have less of a counter to prevent any kind of an ankle injuries. The flexibility of the shoes is important. If you go to the gym, you should have more flexible shoes. If you're playing outdoor sport, you should have a little more rigid shoes. So there are various, various parameters which you need to look into. Football, you talk about it. You cannot use a same stud for your synthetic coat as compared to your turf. You cannot use a spiked studs for playing in a synthetic coat. That'll make you more prone to injury. Ryan: You know, sometimes I go to Alsoor Lake and I watch people walking and all. First of all, I look at the gait. So now I'm working with my strength and conditioning guy. After I tore my partially tore my ACL, I work with my physiotherapist. Then I've understood hamstring to quadricep ratio. We get it measured and then how it's improving. And I look at people and I know what is pronation. So I can see this right when you're walking. Well, one thing I've noticed is that. The shoes, right? You have different types of shoes. Now you're talking about the toe drop and this is the cushioning on the heel. So some people have really those thick cushioning ones and all. But then I see a lot of people. Who's shoes are really old and I'm thinking you know, I'd rather you wear old gym wear old walking clothes, but get your shoes new. So what's your opinion on shoes and the shelf life and how often should we change them? Chirag: See Ryan, shoes in today's data are discussed over parties and drinks. Wow. So it's become as fancy as that. So getting a good footwear is very important. It's very important that we invest. The footwear can be as expensive. You know, you name it and you have it. You can get a good watch for the same rate. Now ideally, every 5, 000 miles, you need to change your sports shoes. Ryan: So almost like at least every year you should be able to Six to nine months. If you are actively involved in running. Six to nine months is what you are involved in. Or I have a benchmark as I turn the shoe upside down. And when those small threads start to wear away, I'm like, okay, it's time, it's time to change the shoe. It's not only Chirag: the sole, you also need to look at the inner aspect of your knee joint, of your, of your footwear. Now if you have a pronated foot, if somebody has a pronated foot which is not corrected, one can have a wear out of the insole or the inner aspect of the heel. That's an indicator when you need to change your footwear. If not, your pronation just progresses. Ryan: A lot of my tennis players put these special scans and they get a special insole done and all. Yes. Does that help prevent injury? Chirag: To some extent. You need to have a good plantigrade foot, especially in running sports or in, or in sports where you're landing your foot. It's very important that your pressure points where you land is very important. If you land in an inappropriate manner or if you're running in a, with an inappropriate footwear. You tend to have foot problems. You can have callosities. You can have heel pain. You can have foot problems. At the same time, if you are wearing too tight shoes, in some sports, it's inevitable, but generally, if you are wearing too tight shoes, you can have your foot deformed a little bit, your toes going across, which is called a helix valgus. So, you need to Take all these things into account before you buy a good footwear. Ryan: Doctor, you operate on hundreds of people in a year. What does Dr. Chirag Tansay do? for his workout. And what does he do for his diet? Chirag: So that's a very tricky question. That's also the podcast. But you Ryan: want to give us something healthy that you do in the day. Chirag: Yeah. So my routine involves a little bit of a tight schedule. I start my work by eight o'clock in the morning. And, you know, I wind up late in the night. So it doesn't allow me to do a lot of sporting activities. I used to be an athlete. I'm a martial arts. I know you have a black belt in karate. I play all form of sports. But in today's date fitness should be in the mind. Keep your mind free and healthy. That is the most important thing. Ryan: One healthy food that you take home Chirag: food. Ryan: Good point. Chirag: Brown rice. Moderate your calorie intake. I don't talk about calorie deficits and things like that. Moderate your intake. Of course, a good energy is required to, to have your activities going on. Even your mental health depends on your energy level. Eat home food. Eat healthy food. Whatever your mother gives, eat it. The best, best cooked food is at home, which involves less of your ingredients. Taking adequate number of steps is very important. I make sure between my work, between my OPD and my rounds and things like that, I take at least 8 to 10, 000 steps in a day. That takes care of my exercise. Yes, yes, exercise. Once or twice a week, I indulge myself in some format of sports. May not be too vigorous. Maybe a swim, maybe a run. Simple. You know, you need to cross train yourself. Don't indulge yourself in the same sport every day or a same format of exercise every day. If somebody is doing strength training every day, he is more prone to have injury. Cross train yourself, Background: offload Chirag: your body, run for 2 days, get into aqua sports 2 days, get into yoga 2 days, this will prevent you from having a repetitive stress injury of that part of the body. Ryan: Brilliant advice, doctor. And if the world wants to reach out to you, where can they find you? Chirag: Of course, they can go to my website. Ryan: So what's your website? Chirag: Drchiragtonesay. com Ryan: Okay. Chirag: Numbers are available there. My availability is also put in there. So one could reach out to us for any kind of sports related queries. One could reach out to us and we could help them out. Ryan: Dr. Chirag, it's been an amazing podcast today. I've understood the knee like I've never understood it before, even though I did a little bit of research when I tore my own ACL. So, thank you for enlightening me and all of us out there on taking care of our health, taking care of our physical activity and having home cooked food. Yeah. Thank you so much. Thanks. Chirag: Thanks for it. Ryan: Thank you for watching this far. It's been an amazing episode and I'm so grateful to have you till the end. If you like this video, please share this video with your loved ones. Better still gift me a subscribe, a like, or even a comment and we'll come back to you. Key highlights include: 1. Understanding ACL Injuries: What makes this small ligament so vital, and why is it prone to tears? 2. Injury Prevention: Best practices like neuromuscular training, muscle strengthening, and selecting proper footwear for various sports. 3. Surgical and Non-Surgical Treatments: From minimally invasive arthroscopy to ACL bracing protocols, we cover the latest advancements in medical science. 4. Psychological Recovery: The importance of mindset, sports psychology, and motivation in recovering from injuries and getting back to peak performance. 5. Gender and Age Dynamics: Why female athletes are at a higher risk of ACL injuries and how injury patterns vary across different age groups. 6. Practical Tips for Fitness: How to maintain a healthy BMI, avoid repetitive stress injuries, and cross-train effectively. Whether you're a professional athlete, a weekend warrior, or simply curious about injury prevention and recovery, this episode is packed with actionable advice, expert insights, and motivational stories. Don't miss this comprehensive guide to mastering sports injuries and building a healthier, stronger body. Stay tuned for fascinating discussions, practical tips, and expert guidance to elevate your understanding of sports medicine and overall wellness. Subscribe now, and let’s embark on this journey of health, recovery, and resilience together! Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Think your food is healthy? Uncover the hidden truth behind food labels, misleading claims, and ingredients that could affect your well-being. 15 Aug 2025 The SHOCKING Truth About Food Labels EXPOSED The SHOCKING Truth About Food Labels EXPOSED We’re consuming things that might be harming us more than helping. In my video, I reveal the truth about what’s inside your daily food and whether it’s nourishing you or punishing you. What’s really hiding in the food you eat every day? I walked into a supermarket, scanned the labels, and what I found was shocking. We’re consuming things that might be harming us more than helping. In my video, I reveal the truth about what’s inside your daily food and whether it’s nourishing you or punishing you. Watch now ! Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. NEW 29 Jul 2026 Healthy Soya Recipe A high-protein, flavorful Indian dish made with soya chaap simmered in a light, spiced tomato-curd gravy using minimal oil. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Try this healthy ripe jackfruit modakas recipe featuring nutrient-rich ingredients designed to support fitness and everyday wellness. 20 Jun 2025 Ripe Jackfruit Modakas Ripe Jackfruit Modakas Steamed rice dumplings filled with jackfruit. A fibre-rich, festive snack for gut and energy boost. Ripe Jackfruit Modakas 00:00 / 01:04 Listen to this podcast Here's the podcast summary Ingredients Ripe jackfruit (chopped): 1⁄2 cup Rice flour (roasted): 1 cup Water: 11⁄4 cups Salt: 1⁄4 tsp Cold-pressed sesame oil: 1 tsp Freshly grated coconut: 2 tbsp Jaggery syrup (jaggery + water): 1–2 tbsp Cardamom powder: a pinch Method Boil water with salt and oil. Pour over rice flour and mix to form a soft dough. Take the dough, give it a shape and fill in the finely chopped jackfruit, grated coconut, jaggery powder, and a pinch of cardamom. Steam for 8–10 mins. Serve warm for breakfast or as a snack. Benefits A light, gut-friendly bowl rich in fibre and healthy carbs. Jackfruit offers natural sugar, coconut provides satiety, and steamed modak keeps it gluten-free and easy on digestion. A mindful swap for packaged cereals. Benefits: Sweet without refined sugar, supports energy and digestion. Cardamom calms Vata and digestive discomfort. Who Can Eat It: Suitable for kids and elders, gluten-free. Ideal For: Sweet breakfast or tea-time snack. Best Time to Consume: Morning or early evening. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Explore this nutritious carrot and coconut soup recipe packed with wholesome ingredients to support balanced nutrition, wellness, and healthy living. test Carrot and Coconut Soup Creamy carrot soup with coconut milk and spices. Anti-inflammatory and immunity-supporting. Food Info: Calories : 150 kcal Protein : 3g Carbs : 20g Fats : 5g Serving Size : 1 bowl (200ml) Preparation Time : 10 minutes Cooking Time : 15 minutes Ingredients : 1 cup chopped carrot 1/4 cup coconut milk 1/2 tsp ginger Salt and pepper Instructions : Boil carrots until soft. Blend with coconut milk and ginger, and simmer. Recent Episode Catch up on our latest episodes for expert insights, health tips, and practical advice to boost your wellness! Guest Episode 26 Oct 2024 Transform Your Energy, Mood & Sleep Naturally: ‪@doctorsethi‬ Reveals Gut Health Secrets In this insightful episode, Dr. Sethi unpacks how our gut health can shape everything from energy levels to mood and even sleep quality. Solo Episode 20 Jun 2024 How to wake up better and fresh, My Million dollar morning routine Do you have to fight with yourself every morning to get out of bed? Do you feel tired every morning? even after getting 8 hours of sleep? In this video, I will tell you what you must do to ensure that you get proper sleep. Solo Episode 22 May 2024 If you have children, This video is for you Micronutrient deficiencies in children can harm their growth and development. Here are some insights that can help improve your child's health. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

test Cold Water for Weight LOSS? When it comes to weight loss, staying hydrated is one of the most important factors—but it’s not just about the temperature of the water you drink. When it comes to weight loss, staying hydrated is one of the most important factors—but it’s not just about the temperature of the water you drink. While cold water may slightly increase calorie burn due to your body warming it up, the real key to for weight loss is drinking enough water consistently throughout the day. Not just this, it’s the combined effect of drinking enough water, staying active, and making healthy food choices that leads to sustainable weight loss. In this video, we’ll talk about the optimal water temperature for weight loss. And make sure you watch till the end for more weight loss tips! Recent Episode Catch up on our latest episodes for expert insights, health tips, and practical advice to boost your wellness! Guest Episode 26 Oct 2024 Transform Your Energy, Mood & Sleep Naturally: ‪@doctorsethi‬ Reveals Gut Health Secrets In this insightful episode, Dr. Sethi unpacks how our gut health can shape everything from energy levels to mood and even sleep quality. Solo Episode 20 Jun 2024 How to wake up better and fresh, My Million dollar morning routine Do you have to fight with yourself every morning to get out of bed? Do you feel tired every morning? even after getting 8 hours of sleep? In this video, I will tell you what you must do to ensure that you get proper sleep. Solo Episode 22 May 2024 If you have children, This video is for you Micronutrient deficiencies in children can harm their growth and development. Here are some insights that can help improve your child's health. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

21 Jan 2024 India's Fittest Mom: a message to all the women in India EP 1 India's Fittest Mom: a message to all the women in India EP 1 Are you ready to unlock the secrets of a vibrant life? Enter the mystical world of Shwetambri Shetty, India's Fittest Mom, as she weaves a tale of triumph over trials in this bewitching podcast! India's Fittest Mom: a message to all the women in India EP 1 Ryan Fernando 00:00 / 44:50 Listen to this podcast Here's the podcast summary 8 Minutes Read Are you ready to unlock the secrets of a vibrant life? Enter the mystical world of Shwetambri Shetty, India's Fittest Mom, as she weaves a tale of triumph over trials in this bewitching podcast! Her journey is an alchemy of balancing motherhood, entrepreneurship, and the art of movement. As the creator of India's first-ever dance community, she reigns as an enchantress of wellness. In this episode, Shwetambri enchants listeners with her insightful musings on nurturing, self-care, and the magic of fitness. Be sure to stay till the end for her spellbinding tips on how moms can embrace the journey to wellness in 2024. Important Links Ryan Website -- www.ryanfernado.in Ryan Nutrition Clinics -- www.quanutrition.com Ryan Recommended Links -- https://linktr.ee/Ryan_SecretNutritionTips Ryan Instagram -- ⁠⁠https://www.instagram.com/ryan_nutrition_coach/ ⁠⁠ Shwetambri Instagram ⁠⁠ -- https://www.instagram.com/shweshetty/ ⁠ Shwetambri Fitness Center -- https://mythirdspace.fit/ Follow Us On Spotify https://open.spotify.com/episode/2wd1p6Yc9kiWOSzhHEdoHO?si=dhPlPo__T3CLpVpMOxgkHg&nd=1&dlsi=d9da10ace71a4f3b Podbean https://ryanss4.podbean.com/e/indias-fittest-mom-shwetambri-shettys-wellness-tips-and-secrets-ep-1/ To get a proper balanced nutritional plan, please fill out this form and my team will get in touch with you https://forms.gle/MjSXjUdMEjNFmMgf8 To book a blood test , click this link: https://www.ryanfernando.in/ryan-recommends/thyrocare.php To get cancer screening or any other disease, click on this link and book your test: https://www.ryanfernando.in/ryan-recommends/nura.php Products to purchase: - Collagen - https://www.ryanfernando.in/ryan-recommends/collagen-powder-with-stevia.php 1chaze - https://quanutrition.com/product/1chaze/ Books - https://www.ryanfernando.in/book/ Socials :- Link tree: https://linktr.ee/Ryan_SecretNutritionTips Instagram: http://www.instagram.com/ryan_nutrition_coach/ Website: https://www.ryanfernando.in/ Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Ryan: I didn't see you as a banker. What was that moment where you went? Shwetambri: When my first student finished the class with me, the only student in my class, and she was just like, this was so amazing. And I'm coming back. Ryan: Today, I thought about starting my episode with a transformative expert in the field of fitness. This person I've known for over two decades, and I've invited into my home today, I'm going to talk about how this person who I look up to, I've hosted a radio show with her, and she's a very, very famous person to me. This person is none other than. Shwetamari Shetty. We started a show together many years ago where we hosted early morning a radio show called The Fitness Show. And I remember meeting her for the first time and the energy that came off her was amazing. Now she was not always a fitness instructor. She was born in a place called Kundapur. which is somewhere in Karnataka. And it has the most amazing cashews. I know this because she sent them to me, but her father was a banker. She also became a banker herself. She was for nearly eight years working with HSBC, but she moved on then to come into a journey where she took up fitness as a new mantle. Now, Shwetambri is one of the first people to form Kalfit in India. She's gone on to host many shows. Let's raise a glass today to this guest of mine. She is a celebrity in her own right. And with the new cheers, let's get picking our brain. Shwetamri, welcome to my show. Shwetambri: Thank you so much. Cheers. I may just have sneaked in some tequila there. But thank you so much, Ryan. I think, uh, I must tell the audience, this is the first time we're doing a role reversal here. All these years, especially over the last decade, I've been inviting Ryan for so many different podcasts and, you know, some new radio shows and stuff. And this is fun because I get interviewed by you! Someone who I so look up to and someone who has changed my life. So I worked with you Ryan: on, uh, your, um Shwetambri: CrossFit Games. Yes. I came to you to basically perform better in CrossFit. Ryan: She is one of the fittest women in India. I got third. She got third place. And we were responsible, me and my team at Cornish are responsible for diet. We were responsible. Maybe not for your marriage. We'll talk about that. We were responsible to help you out with your diet when you were, when you were conceiving, then during pregnancy and then the weight loss and pregnancy. So we went really, really close. So today I'm going to be interviewing. Shwetamri about her life. Okay. So are you ready for this? Yeah. Excited. So let's start about your career. You chose finance. Okay. And then suddenly, because I don't see you as a banker. Shwetambri: Yeah. Ryan: Finance and fitness. What was that moment where you went, something snapped inside of you and said, this is what I want to do for the rest of my life. Shwetambri: When my first student. Finished the class with me, the only student in my class, and she had this smile year to year, and she was just like, this was so amazing and I'm coming back. So when you have a customer telling you that she enjoyed that class and she's coming back, you know you've done something right. And at that point I knew this was my purpose. So I feel like finance is something a lot of us can do. Uh, being a great coach, being able to help people change their lives, is not something, I don't know, Ryan: everybody Shwetambri: can do. Ryan: I work with a lot of women, you work with a lot of women, and you're a role model for a lot of women in terms of family, job, career, everything. And keeping yourself fit. Yes. What are the childhood memories of you where you were a very fit person and then that carried on into your job and then ultimately now your career because very few people have that motivation to continue to work out, to continue to stay fit. So from childhood, was there a trigger or there was no trigger? No, Shwetambri: no, a hundred percent. I think I have to give a lot of credit to my parents, but I've been active forever. I'm 43 today. And I started my first, like, I would say yoga actually with my father at age six. So he had to incorporate a lot of, uh, movement and fitness in his life. Cause he got diagnosed with diabetes quite early. Uh, and I think. Because of his suddenly sedentary lifestyle from being super active and a sports personality to being sedentary, being at the bank. So when he started his jogging and yoga, I started with him and then there was no stopping. So there was a lot of sports. There was a lot of athletics. There was a lot of dancing. And it just continued. Of course, I went into sedentary mode also. But it all started from when I was age six and it hasn't stopped and I'm hoping it doesn't stop. Until my last breath. Okay. Ryan: So Shwetamari says she's 43. I don't believe she's a day over 26. And, uh, you know, I have to, I have to say this to you. When I first started working with you on your nutrition, you looked and your statistics made you much older. But now when I look at your diet, when I look at your blood tests, when I look at your skin today, it's actually younger than when I met you 10 years ago. Shwetambri: Yeah. I, I think I, I would agree with that. My body age is actually about the last time I checked with you while doing the test. I think it was 30 or 31. Ryan: So that makes her 13 years younger than her birth certificate age. So, um, there's one lucky man, right. Or who has you 13 years younger, but I didn't know about this. And my team did the research and they came to me. It's like, sure. She went on the diktat of her parents to meet many suitors in arranged marriage. And I was like, I did not know that about Shwetamri. So is it true that my research is correct? That there were about many, many suitors that were there that you went through? Shwetambri: You know, I think a lot of women coming from a typical middle class family in India. would relate to this story where two decades ago, arranged marriage is just what you're supposed to do. And I was fully open to it. And, but I didn't know it was going to get so hard. So most of the memory of my twenties is very bittersweet. Sweetest because I had a fantastic job at HSBC and I had great company to like. You know, go out with and just have a good time. But every time I came home, it was very stressful because it was always about Meeting a potential groom and yeah, I met close to 50 men over I guess four, five, six years. It wasn't close to the idea, but then it got very, very toxic after some point because either you're rejecting or they're rejecting, and it just doesn't stop because your parents and your family won't stop. And then you are at this junction where you're like, should I actually go out looking for myself? Or should I just? Go with the flow. So there were moments where, you know, you, you just break down, your family's breaking down with you. Since you're Ryan: sharing here today. Um, I have been through a similar cycle in my thirties where my father made an Excel sheet of shadi. com. And he had this like, yes, no. And I said, Yes. To what? Nineteen potential arranged marriages only to get a no back. So I can understand how, you know, it's also stress on the parents for a lot of parents out there trying to get their kids. Uh, finding this future soulmate, but, um, I met a husband, a gem of a guy. And, um, how did you meet him? Was he shadi. com? Bharat matrimony. com? Shwetambri: No. So he's not even from the same community. Like I'm a Mangalorean. He's a Mangalorean. He's a Mallu. So after meeting so many of your Mangalorean community boys, and then I resented a Malayali to my parents, they were like, no, no, no, no, this can't be happening. But my friends arranged this marriage with Vivek, you know, like our marriage. I think they also got fed up of seeing me go through this whole torture. I Ryan: think this is for all the friends out there. Okay. And this goes to my friends specifically. You did not arrange my marriage, but Shwetambri's friends arranged for the marriage. So all the Shwetambri's friends, cheers to you guys. You found her Vivek. Okay. Jokes apart. Um. Let's talk about the concept of fitness and your life partner. I think as a nutritionist, I've seen people when they come for counseling, if one partner is fit, it's okay. But if both partners have the same vibrational element, it just, your life just cruises into the next mode. So for you, how important is it to find the same rhythm in a life partner? In everything that is there. Shwetambri: I think it's everything because I don't know otherwise. Um, so here's something, I mean, this is obviously, I love my parents and no offense, but you don't get to choose your parents. Ryan: True, very true. You're Shwetambri: born into. Ryan: You Shwetambri: don't get to choose your parents, you don't get to choose your children. Children, yes. And your siblings, you're right. Yeah. So, why I'm saying that is, Like, you know, whether your parents kind of help you pursue that talent that you have in you, they find it and pursue it, or they don't. You'll love them always. You may just fight with them, whatever, whatever. But you'll always love them. Like you Ryan: can't check out of that relationship. You can't check Shwetambri: out and, and I keep telling my dad even today that I wish you had seen the sports person in me. I would have bought a medal for India and I know, I think I'm fully capable of that. You know me also. And he laughs it off. He's like, you can focus on your daughter getting a medal for the country. I said, of course I'm going to do that. But what I'm trying to say is that you don't get to choose your parents, but to a large extent in today's times, you do get to choose your life partner. And for me, my life changed only after marriage. I became the best version of me because of my husband. He, he helped me bring that out. And I think without, um, his support and everything, I, I wouldn't be doing what I am doing today. Um, you know, finding that purpose, chasing fitness, changing people's lives, helping people get better. So I think the right partners, everything, and I'm sure that's It's for you as well, because I've seen your relationship with your wife and Yeah. It's, I think you both bring out the best in each other. Yeah. Ryan: It's, it's, um, very few people know this, but uh, you know, I may be the celebrity nutritionist, but, um, she's the spanner. She's the world. Exactly. She's the engine. She's the generator. Exactly. Um, the behind the scenes that happen, I think if you are to succeed in a profession, yes. Uh. There is a give and take, especially when you get into this world behind the cameras. Yes. And there's a lot of demand and all. Shwetambri: And I just want to add this very quickly. And I, I'm not, this is not to like create any expectations for anyone, but, uh, when I finished maternity, Vivek, my husband chose to Uh, become a full time father, uh, he quit whatever he was doing the startup that he was a part of only so that I can go back to work and do what I deeply love doing. I don't know of any other man who's done such a big sacrifice for their spouse. I'm not saying it's, it's what men should do or women should do. Nobody needs to do any kinds of sacrifices or compromises, but it's just what genuinely. Ryan: And to the guys out there, you have to give more. I do the groceries, I do the shopping, uh, and my wife says, your money is my money and my money is my money. So let's, let's go with it. But I tell you, if you find the right woman, your life is much easier. So, uh, the hunt is difficult. But I think there's a saying that I always say, Coincidence is a pseudonym that the good Lord uses when he wants to remain incognito. So I think you meeting Vivek is a coincidence. Me meeting my spouse is a coincidence. And I think how you build and work on that. How you in that and marriage is all about, I believe, compromise. Yes. It's all about compromise, you know, uh, and speaking of marriage, and then obviously the next subset is what all our parents want. Did your parents hound you for a daughter or a son? Almost immediately? Shwetambri: Yeah. Like a year Ryan: into the marriage. Oh, you, I, I got it on the, on the night. On the night we got married and my mother-in-law said to me, okay, it's time for you to have kids now. . Shwetambri: Yeah. I think especially for people like I had a. In Indian terms, a late marriage, getting married at 30 for a woman in, especially in my family, because all my cousins are getting married at age 23, 24. Uh, and having started, you know, finding a boy from age 22, then getting married at 30, it was considered very late. So yeah, they gave me a year. But Ryan: yes, a lot of inspiration. She got married at 30. I married my wife at 34. She was 34. We had a kid at 36. You need to train. Well, you need to eat well if you are getting married. Late and having children late. Speaking of children, you have a bubbly daughter. I love watching her videos. Shwetambri: There Ryan: was one video where she says, I forgot to grow taller. Was that there? Shwetambri: I forgot to grow taller. I'm like, why did you forget? She looks at me. She's like, because I forgot. I'm like, why would you ask such a question? And I can Ryan: see her doing workouts with you and stuff like that. Uh, you mentioned a point. That your father said, make your daughter a champion. You have all the right templates as a fitness person, as a fitness mom, as a fitness wife. Uh, and that's part of your career. Yeah. Uh, but requires a lot. People think it's very easy, but it's a lot of investment. Like you can't outsource your work out to somebody. Yeah. What are the things you're doing with your doctor? To ensure that she has a life that gets her ready for the future. Shwetambri: First and foremost, I'm teaching her to eat right. Because I've had a great relationship with food in a sense. My parents always ensured I ate food. So, Ryan: so do you think it's important that Okay, Shwetambri: I must say this, like I have a sweet tooth and I probably eat, you know, something sweet more often than I should. And I actually hide while I'm eating if she's around because I don't want her to see me. Because I've been to phenomenal routine for her with her food and a lot of which I've learned from you. And I know that. If a few years from now, when she's ready to like, you know, uh, do a lot more, the only first person I would come to is you for her nutrition and everything else. But the most important thing to teach your child at a very young age is to eat right. And I will say this, she's three years old. And when I give her a cupcake, which is only on the weekends and on a birthday, because then she has, there's a, there's a significance is she's associated that with a celebration. She'll eat half of it and then she'll just give me the rest and she'll say I'm done and I think this relationship that she's also built with food. And what she would choose to eat more is cucumbers and beetroots and carrots. And you know what I mean? Like, and this is my first focus, the decision to put her into the particular daycare that she goes to was after looking at the menu. So I feel like food can be medicine, food can be poison. And you've taught me all of that very well in the last decade. And I want to be able to teach my child that. Movement comes to her naturally because she sees her mom and dad jump around all the time, lift weights. So she does it on her own. Movement, eating right, kindness. These are the few things that I'm trying my best to teach her. So Ryan: family is crucial to you is what I can see. Your daughter is the center of your universe. What's your normal day like? Shwetambri: Starts at about 5, in the morning. You've always got Ryan: up at 5 o'clock in the morning? No, Shwetambri: it's only post my daughter. Otherwise, I would wake up early for a class. Not for my own workout, to teach others. But now post a baby, I realize like the only other time I have is morning. So first thing out of my way is my own workout because there's literally no other time that you'll find because once you're a parent So Ryan: are you saying that this is key to all the women out there, which is we need to focus on ourselves first? Shwetambri: 100%. How do you take care of a family if you are not able to take care of yourself? How are you going to be strong enough mentally, physically, emotionally? You know, for your family, you need to be strong first and only then like, And Ryan: you know, I hear because I do so many female clients that, uh, they say that, Oh, but I, my husband, Oh, but my children, Oh, but my job. Shwetambri: There's always an Oh. Which is why you have to wake up at 4. 45 if you have to get it done. Ryan: So you're awake at 4. 45, your workout, then what happens? Shwetambri: And then I come back home. Uh, I have a very supportive husband who's already gotten, you know, the little one ready. Uh, so I go and do my little bit. Sometimes I'm not even there. I miss that time. And he's already taken her off to school, uh, and drops it off. And then it's your usual, you know, shower, breakfast, work, work, work, work, work. And then I'm trying very often to ensure I'm there at 4 PM to pick her up. So my window to work is between like 10 a. m. to 4 p. m. to get more stuff done. So that at 4 p. m. when I pick her up, I spend at least a couple of hours with her playing, reading, all of that. You all cook together? No, I don't cook much. Ryan: Does she, does she like to prepare stuff? Shwetambri: Pretend. I Ryan: think that's an important thing that, uh, like I do smoothies or pancakes with my kid and you get lesser resistant from the child. If they have contributed to a preparation of something, especially normal foods and a quick tip, children will refuse a food for up to 11 to 12 exposures before their palate begins to accept it, Shwetambri: right? Ryan: So mothers. Shwetamari, don't give up till you've had 12 or 13 attempts of exposure with something of a food. Shwetambri: That's, I think a great takeaway. Ryan: You've launched many gyms and you're part of CalFit as a fitness expert. You're a dance instructor, um, you've coordinated so many shows and everything. How do you convince people, how do you convince women that muscle is important? I always say muscle is an age reversible organ. Shwetambri: Yeah. Ryan: But obviously you meet them in your class, you do dance, but you encourage them to do resistance training. So what's your take on, on muscle for women? Shwetambri: I say the same thing that you say, by the way, that muscle is the only age reversible organ in the body. And I think more than anything else, um, we want to age gracefully, right? Aging gracefully is. is denied to most people. Like, I look at my own parents today and I'm like, they're, they're 70. They've been fairly active all their life, etc. But they don't have the strength. So being active and, you know, not having the strength when you're at 70 doesn't match, doesn't make sense. But if you build enough strength by doing the right amount of resistance training, weight training, at least two to three times a week, you are going to be able to age gracefully. I mean, you need the muscle mass. You need your joints to function better. You need a strong posterior chain to be able to. Walk without losing balance at 70, 75, 80, right? But you know, we Ryan: keep saying this to our parents. You need to weight train and stuff like that. And I think nobody told that to them in their 20s, So they cannot develop a new skill set in their 50s and 60s. Shwetambri: I agree. But even at 50s and 60s to start doing some unilateral training and resistance training is not too late. Ryan: Amazing impact. Yes. In fact, I would like to share with people there was this, uh, scientific research done. Which was these old age people, they put them in a home and in one part of the home, they gave them board games and another part of the old age home, they gave them a gym, resistant training, chiefly leg extension. Six months later, they did the biopsy of the two groups, the board game group and the knee extension group who did exercise. And they found a muscle regressed by six years at the age of 72. So I think it's very keen to understand that. We have to encourage women to work out and you're a living proof example of it. While you've publicly told us your age is 43, but her metabolic age is 31. So she's a decade younger and I meet so many women in the clinic. And that's why I was so inspired to have Shweta Ambri as my first female guest on board because. The paradigm shift is that women need to take care of their bodies. They cannot have an excuse of husband, children, career. Shwetambri: Yeah, and our hormones. Oh yeah, Ryan: we have only one hormone testosterone. Shwetambri: You have multiple hormones. Exactly. If you want to like really keep that balance with the hormones and et cetera, there's nothing better than weight training, nothing better than weight training and also training according to your cycle, so on and so forth. There's like, there's, we can go into depth of that later, but every woman must pick up weights and it doesn't have to be heavy, light or heavy. The choice is. Ryan: How important is it to have a personal trainer? Shwetambri: Well, it depends on a goal. I think having a personal trainer is phenomenal. It can really change the way you train because you would have seen a version of yourself which you wouldn't otherwise see in a group class. Because here the focus is just you, right? The trainer is trying to get the best out of you. So I think everyone can experience getting a personal trainer to really identify what they capable of and to have all the, you know, the right correction, guidance, postural changes and et cetera. But since personal training is expensive, I would say even if you do, you know, group classes, but if you weight train, how Ryan: often do you weight train? Shwetambri: Every day. Ryan: You weight train every day. Is Sunday a rest day? Shwetambri: Sunday is, yeah, a rest day. I try to do some mobility on Sunday at home with my daughter. She's just, I mean, I do it. She just jumps, jumps in. But, um, Saturday mostly would be a long run because I enjoy running and I feel like the human body is naturally designed to run. So we can't kind of lose. That, you know, ability and mobility and everything. So weight training is something that's, that's, it should be non negotiable for all women. Uh, not just from a strength point of view, because personally for me, it's made me a very confident person. Nothing, no education, no, you know, different types of jobs has been able to give me the confidence that. Weight training has given me. So yeah, it just boosts Ryan: your confidence. Five workouts that you would give any woman out there watching. Five workouts. Like she doesn't have time. She has 20 minutes in the day. Shwetambri: Yeah. Ryan: Five exercises that she could do. Maybe five workouts is the wrong thing. Shwetambri: Yeah, exercises. Five Ryan: exercises. Shwetambri: Plank. It's what your core and your spine really needs. So it's mandatory. Ryan: And how much should a person hold a plank? Shwetambri: Honestly, even 45 seconds. 60 seconds is more than enough. I mean, we don't want anyone to hold for 10 minutes and 5 minutes. It's not a challenge, right? You do a 30 to 45 seconds plank and repeat like 3 to 5 sets. And what should be the Ryan: rest in between? 15 Shwetambri: seconds. Yeah. Yeah. More than enough. That's Ryan: one. Shwetambri: Squats, foundational movement, especially if you can learn to deep squat. If you practice about 10 minutes of deep squat, and you can accumulate this Ryan: one Instagram video of you talking about this, even from a constipation point of view, bowel movement point of view. Shwetambri: Yes. It's what we're, if you notice a toddler, an infant to a toddler, when they move. Squatting, deep squatting is the first movement. Ryan: You know, I want to share something with you and share with all the women out there. I recently went for a wellness retreat. And there were a phenomenal number of women over there. And we were doing a yoga class where we had to go into a squat pose. And I can tell you without a doubt, about 80 percent of the women. were not squatting properly. They were on their toes or they were half squatted, but they couldn't get into a deep squat. So I think this is something that's crucial that women, if you can't squat well and hold that position and then get up, we need to really work on this with your trainer, with you practicing it on a daily basis. What's the third exercise? Shwetambri: Okay, squat, plank, lunges, because lunges allows you to focus on balance and stability, which is what you need as you age, because as we age, we lose balance and stability. Because it's a single leg movement, it allows you to focus on balance and stability and excellent for your glute, for your butt. But being the largest muscle and we know how we need to keep it really strong. Uh, also recent some studies show about how your posterior training, especially your glutes and your hips can help in longevity because you're going to avoid more falls and stuff like that. So lunges, right? Uh, something that can take the heart rate up and can give you a, you know, a great quick cardio activity burpees. It's my favorite. Yona does, my little one does burpees like with the finest technique and she learned it on her own. But burpees is phenomenal for a quick burst of cardio. You know, you suddenly hit like zone three, zone four, come back. So it's phenomenal. The last exercise. I don't know if this is an exercise, but I feel every human being must walk more. Ryan: I was about to add this as my sixth one, but she came in. So yes, we have got walking. Tell us about walking and why. Shwetambri: Oh my God. I mean, it's just what we're supposed to do. I know we could have done this podcast also walking, but then there'd be too much distraction. But walking is just something you're supposed to do and walking is best for fat loss. I mean, so many people struggling out there to fat loss, you eat right, you walk a lot, you'll see that fat kind of melting away, right? It's one of your best zone two training, and we all need to do zone two training almost every day. So it's the finest zone two training. It's what the body is designed to do. Like we say, sitting is a new smoking. Yeah. Ryan: Awesome. And I always tell people that, uh, when I worked with the film stars, one prescription to all of them is please walk. And they look at me very quizzically. But to fat burn. When you are walking, your heart rate is in that targeted zone, where the substrate utilization, meaning the source of fuel inside your body is not glycogen from the muscle, which is the carb, but actually fat. The higher you go in your heart rate, the more is glycogen as a fuel or a battery source. The lower the intensity, the more the fat you burn. Which is why we have something known as NEET. Non Exercise Adaptive Thermogenesis. Which is Shwet, what your mother and what my mother and our grandparents did. Which is being fidgety around the house and cleaning and cooking and Jadoo and Pocha. Which is why a lot of you in the pandemic lost weight. because the housekeeping didn't turn up. So you were fidgeting, you were constantly on the move. Now, speaking of constantly on the move, you are one of the fittest moms in the country, per se. It's, it's, Shwetamri Shetty is the fittest mom. She's got a Ryan Fernando, uh, chapa and approval on that. Any, any three advices that you would give? Uh, to moms about the nutrition that you do. I know I'm the nutritionist, but what would you tell people to do from a nutrition point of view after working with me for almost a decade? Shwetambri: Eat more protein because moms especially, oh my god. During that whole breastfeeding phase and et cetera. It's so important. And then when you want to lose weight after that, it's so important. Eat more protein. Uh, so it's only nutrition advice you want to know. Give us an Ryan: exercise also. Shwetambri: Yeah. Walk more. Walk, walk, Ryan: Yona, I said just walk, walk, walk. Yeah. Yeah. Yeah. You told me Shwetambri: 15, 000 Ryan: steps. Yeah. Shwetamri is like, I'm a dance instructor. I'm a fitness instructor. I'm like, you're going to walk because walk is so important for that post pregnancy weight loss. And especially for women who do not have a natural delivery, then trying to get into hardcore workouts, which with Amrish started almost instantaneously, walking is better for the first month, a month and a half till your body re acclimatizes back. Shwetambri: Yes. Yes. Do your, uh, do your blood tests. More often if needed, because I think your hormones are all over the place because mentally you're disturbed, emotionally you're disturbed, physically there has been a tornado in the body. So I think I did it every three or four months at that phase at one year postpartum. So the blood test really helped me ensure that I'm not getting deficient anywhere and I'm constantly, you know, fueling it or refueling. And last but not least, uh, community, I feel like the community angle, which most people don't talk about, it's so critical. If you have ever Ryan: attended a Shwetamri Shetty Glukh class, you will understand the meaning of community to the next level. I came out of a class once vibrating because there was so much of banter, exchange, motivation, and you go girl. You go, you can do it and stuff like that. I remember that. Shwetambri: Yeah, I think community, like, this is a show that I feel everyone should watch. I think it's on Netflix. It's called Live 200. And it talks about all the blue zones where we have centenarians. And they spoke about how, you know, movement and food and the third thing being community. Contributes to longevity relationships, relationships, Ryan: exactly. What are the top foods that if you make your friends, you were eating with them, having this relationship with them, what would you eat? And you're not speaking to your nutritionist. Now you're speaking to a talk show host and tell us. Shwetambri: Oh my god. Okay. Uh, Ryan: I know you love your glass of wine. Shwetambri: Yeah, I do. I like my wine. Sometimes I like my beer so Uh, I don't I don't overdo it, but I don't like compromise on it either Uh, I Ryan: do the sweet tooth. Shwetambri: Yeah, the sweet tooth comes in the end and that also I don't I don't compromise. I mean, you know, sometimes I'm like, you work so hard, you work out harder than you should be able to enjoy a few things in life. And then, you know, I, I love fries, but I really control, but I do enjoy a little bit. Ryan: I also love fries. Shwetambri: Yeah. Yeah. But if there is like a big bowl of fries, I probably would count and not have more than like, Ten fries. You know what I mean? Ryan: So I think Shweta Mishra is more disciplined than me when it comes to French fries. Oh Shwetambri: my god. So happy to hear that Ryan: But yeah, it's it's tough when you're out you have a kid I have a kid our kids are these days normally Engrossed in their devices, how important is it for our children to be physically active? When should they be physically active? And how can parents encourage their children to form a routine and go in that direction? Shwetambri: Yeah, I think I can say a lot now because I have a child and I watch her. I think being physically active is everything for children. Everything. They should just be active all times. And I would just tell all the, you know, listeners who have children, That it's not about fitness. Don't worry about your child's fitness. Just ensure that your child is playing a sport. Most important. Either they are just running around, you know, in the apartment building, or in the park, or wherever they are. Or you have to identify one sport that they kind of enjoy doing. They don't need to love it. They may just change every two years what they love. But I feel every child in this country, maybe in this world, should play a sport. A sport that they kind of like. For as long as they want to some movement and like, I mean, I definitely want to start my child at age four, uh, age four is a good time to start certain types of activities like ballet will be age four, age five gymnastics. You can start from age four. And I feel it's a great foundation to have. For most children, gymnastics, and then after that, they can pick up a sport that they like. I mean, there's so many options today, so many ways to, you know, be active, build a routine, right? One is identify what sport and what are the different things they want to do. Second is build a routine. You come back from school, like, okay, I'll tell you what my routine is, right? Of course, the kids have no time in the morning. They wake up and go to, you know, daycare school, wherever. My child comes back, she has a little snack. And then soon after that, for the next one hour, it's playtime. And it could be anything. It could be cycling. It could be just running around, going to the parks. sliding down, up in whatever it is, play a sport, do an activity, which is physical in nature for an hour or so, right? If they want to do more, great, do more. And then you can, then I do some reading like for about 30 minutes, 40 minutes max, we do some reading and then we do dinner and we go to bed. And the routine is such where screen time is only given on Saturday and Sunday. And this is something we built. We built from the beginning, so there is no screen time on other days at all. Unless of course we've gone out for dinner on a weekday and then the child is getting supremely bored in an adult conversation, then you don't have a choice. You have to engage them in some other way. So yeah, it's snack, physical play, some mental thing with reading, drawing, doing some puzzles, dinner, and bedtime reading and sleep. Saturday, Sunday, about two hours of screen time and a lot of play through the day. So I feel just you have to be active for that too. So you have to be strong and you know, you should have the ability to run around with a child because sometimes you live in spaces where you don't have too many kids to play around with. Uh, but there are so many activities for kids today. It's phenomenal. Like I took my child. Uh, bouldering, you know, the rock climbing, it's mostly for adults, but then they had a small section where you can just learn and she loved it. And then I took her and her friends. So you have to experiment what's out there. Sports. Ryan: Awesome. So you're talking about children getting more physically active. Yes. Well, what about if somebody Their parents like my parents wanted me to only study and not have any physical activity who never worked out. So a lot of our listeners have never worked out. So somebody who's never done a workout, what would you advise me? Shwetambri: Okay, I'll say something and, uh, how to start? Yeah, start with an activity your child thoroughly enjoys doing. That's the most important. Identify, put them into two, three different activities and see what they like. And let's build on that. Don't force the child to do what you want them to do. Identify what they like, because they'll probably like five different things, right? But one you can stick. And with the adults? You know what? This is something I read recently, Ryan, that You may not have come from a very healthy family and you know, you don't have, uh, a healthy way of living, but at least let the person that's come out of you learn how to be healthy. Change Ryan: the next generation. Yes, Shwetambri: change the next generation. So a little bit for you, you as a parent is. Your child is watching you all the time and learning from you. So even if you're a little active, it will make a world of a difference. Whether you're active with the child, playing with them, or at least being around them when they're doing, you know, some activity, can help them in this Ryan: way. I have a joke to share with everyone, including you. So my son does karate. He's 10 years old. And I've gone back to karate after many years. Shwetambri: Yeah. Ryan: And the first belt is yellow belt. Now, I've been at yellow belt for one year. Okay, because I'm doing, I'm doing, and my sensei says, you need to change it. My cheeky son comes up to me and says, Papa, you've been having yellow belt for the full year. Now I am getting inspired by my kid because he's watching me trying to get fit, but also prodding and poking. So I think it's a two way street. If you as an adult start some physical activity, your child is looking at you. And your child is also then motivating you or kind of poking you that you need to get on to the next belt of life. Shwetambri: Absolutely. My child is saying she wants to do skateboarding because she's seen it on TV or somewhere. Ryan: Do you know that skateboarding is an Olympic sport? Yes. Yes, it is. So, I will, I will do a nutrition plan for the Olympics. Maybe I'll get a gold medal with you on that. Shwetambri: Okay. That's a promise. Okay. Not with skateboarding, but with something. Gold medal. Ryan: Speaking of hard work, has there been one client's life, one story that you can share with people? That was truly inspirational or motivation to you or the world, Shwetambri: you know? Uh, okay. So there are a lot of stories that I can talk about, but most of which revolve around, um, fat loss, weight loss, you know, and you and I both know that's a combination of many things, but what I actually want to talk about is lifestyle changes, right? I feel that's really hard. I have clients who don't really need weight loss. But these are people who I work with and what I see that they need is movement in their life. Right? Like some sort of exercise, some movement. And these are also like, especially one particular woman I'm talking about, a hardcore party animal. There is some term like that, right? Like their weekends or even weekdays are all about going out, having a great time and then waking up next morning and working, working, working, working hard, partying harder. You know, changing someone like that, who actually doesn't have a goal. There is no weight loss goal, nothing. But I wanted to change her lifestyle and she wanted it too. Today, it's been a year, actually. She, of course, works out every single day. She's been phenomenal benefits. But when she tells me that I now go to bed at 1030 versus 1am and 2am, I now even look forward to working out on weekends. And I also look forward to working out when I travel. She's like, I don't know this person existed. She's looking at herself and she's saying that I didn't even know this was possible for me, those kinds of success story that that is for me, a success story, because honestly, weight loss. Maybe a long ish one, but it's possible. We both know that it's possible. So changing Ryan: the avatar. Changing the avatar of the person completely. And there's a lot of research coming in behind this in terms of the brain neurotrophic factor changing. So from, from that perspective when the gut microbiome changes That's what we need to focus on when you bring in more exercise, you deliver more bacteria, which cause you to change your sense of well being. Shwetambri: Yes. Ryan: So that bacteria now says I want more of it like a drug. The same goes for when we do it with sugar. Or alcohol or drugs, the bacteria changes and releases certain molecules which go into your brain and form formative behaviors. But speaking of behaviors, there's one thing where you have a voluntary consumption of good or bad habits. Shwetambri: Yeah. Ryan: But what if people don't have a choice like people who are in corporate India in late night shifts? They don't have a choice. My brother is an example. For the last two decades, he's worked the night shift. I can see that it's a difficult shift. Shwetambri: I can Ryan: see that it takes a toll on the health. So from an exercise point of view, as a fitness expert, what is the advice you give to a lot of people that come to you for workouts? Shwetambri: I must tell you this, that I used to do a night shift once upon a time, right? And it was horrible. Like if I had to go back, I wouldn't do it, but I've done it and I know. But the only thing that I did, and it was a proper night shift. One thing that kept me going from a physical activity point of view during that phase was dance. So I continued to do a lot of dancing and that was my way of moving and being fit. And I did it for about 30, 40 minutes every day. So for people out there who, you know, who have, you know, difficult hours at work, who struggle, I would say it's okay if you don't go to the gym, absolutely okay. You don't get fit only when you go to the gym. Try to walk more often and try to pick a workout time that works for you. It doesn't have to be a morning. It doesn't have to be an evening, especially if you're a night shift person. What works for you is maybe waking up, you know, get some good sleep and waking up and doing a physical activity at home or going out for a job or a walk. Start really slow. So get in a workout at home, do or play a sport, absolutely anything you enjoy. And do it at a time that works for you. Don't push yourself to do it at a time that someone's told you to do it. That works the best. And that's what worked for me. I danced, and I danced when I could. Ryan: So, if you want to get in touch with Shwetamri, and you want to dance with her and get fitter in life, where do we find Shwetamri Shetty? And how do we reach out to you? Shwetambri: Shweshetty on Instagram. Shwetamri Shetty. Shweshetty, that's my handle. S H W E S H E T T Y. Ryan: And three tips to people out there to get cracking in life. What would you say if you just passing a stranger in a railway station, tell like Shwetamri Shetty, you got three things to tell them. What would you tell them? Shwetambri: Walk more, walk every day rather, um, watch what you eat. Okay. Eat more seasonal, eat more clean, eat more protein, sleep better. We didn't speak much about sleep. I'm hoping Ryan brings a sleep expert here, but. Sleep is everything for health as well, right? And I think I only realized that until I had a baby. Like until then, I, yeah. Sleep is the new Ryan: diet actually. Shwetambri: I'm like, until I, I used to sleep like a baby till I had a baby. Once I had a baby, I, I, I don't know what happened to sleep, which every mom can probably relate. But I think Ryan: it gets better after about three years, right? It does. Shwetambri: Now it's getting better. Actually three years, spot on. You Ryan: get the kiss early morning, which wakes you up. Shwetambri: Yeah. So move. Eat right, sleep better, sleep better, and you're set. Ryan: And you heard that from one of the most inspirational women that I know in the fitness industry. If you've liked this episode, then please gift me a like, a share, or a subscribe, or better still, if you comment, I'll come back to you. And don't forget, let's stay tuned for a new learning coming in, but till then, your body is the most expensive real estate, take care of it. Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! 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15 Nov 2024 Injury Prevention Secrets Revealed by Dr Ali Irani Injury Prevention Secrets Revealed by Dr Ali Irani Discover how small habits can have a big impact on your health as Dr. Ali Irani, pioneering physiotherapist for India’s top athletes, exposes the hidden risks of everyday choices. Injury Prevention Secrets Revealed by Dr Ali Irani Dr Ali Irani 00:00 / 1:06:37 Listen to this podcast Here's the podcast summary 5 Minutes Read Welcome to the Episode! Dr. Ali Irani joins us to discuss injury prevention, holistic health practices, and optimizing performance. A physiotherapy expert, Dr. Irani shares actionable strategies for avoiding injuries, improving posture, and boosting overall well-being. Resources Dr. Ali Irani’s Physiotherapy Programs Recommended supplements and lifestyle products on his website. _______________________________________________________________ To get a proper balanced nutritional plan, please fill out this form and my team will get in touch with you: https://forms.gle/MjSXjUdMEjNFmMgf8 To book a blood test, click this link: https://www.ryanfernando.in/ryan-reco... To get cancer screening or any other disease, click on this link and book your test: https://www.ryanfernando.in/ryan-reco... Podcast studies https://docs.google.com/spreadsheets/... Products to purchase: Collagen - https://www.ryanfernando.in/ryan-reco... 1chaze - 1CHAZE 1500g 👉 https://quanutrition.exlyapp.com/1cha... 1CHAZE 750g 👉 https://quanutrition.exlyapp.com/1cha... Books - https://www.ryanfernando.in/book/ Socials - Link tree: https://linktr.ee/Ryan_SecretNutritio... Instagram: / ryan_nutrition_coach Website: https://www.ryanfernando.in/ Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Ali Irani: This is a test called sleep apnea. It's shocking. Your normal breathing should stop no more than 5 times per hour. But there are people whose breathing stops 20, 25, even 30 times per hour. Ryan: Is that the reason why they wake up in the morning feeling completely tired and fatigued, not having had a good night's sleep? Uh, see... Kids are losing interest in traditional team sports; 70 percent of them drop out by age 13. Ali Irani: I feel 12 to 14 is the age when a child chooses their sport. We conducted a study on primary school children and found that 13 percent of the students choose sports as a career. What is Ryan: scoliosis? Ali Irani: Our spine not being straight. It's either on the right side or left side. So prevention has to start from school level. This is a point to be noted. Our lungs were made for four and a half to five litres of air. And Indians are below two litres. We lost all COVID patients if we have lost them [00:01:00]because the vital capacity was below 1.2 litres. Prana and Gaya will be four litres each. Ryan: Your vital capacity significantly improves with pranayama. What do you think about that? Ali Irani: Water is conserved when necessary, and a parapet is built to save it without any waste, ensuring it is preserved separately. Ryan: A paraphrase is your second opinion on what knowledge does. Ali Irani: A few things you need to keep checking to maintain a healthy life and live to a hundred. One, um, Ryan: Is a simple habit like carrying your wallet in your back pocket silently sabotaging your health? Dr. Ali Rani, the first physiotherapist for the Indian cricket team and my dear friend, reveals how minor habits can impact posture, leading to lasting issues. He dives into posture's power from easing injuries to boosting resilience. Beyond alignment, [00:02:00]Dr. Ali Rani uncovers the wonders of saffron, a superfood with numerous benefits. He discusses issues like seasonal allergies, dancer's bronchitis, and five tips to ensure your health. Learn about gadgets and habits that can pose risks, and why quality sleep is essential for physical and spiritual well-being. This video is for you to transform your worldly thoughts and to balance your well-being between me and Dr. Ali Rani because this podcast helps you change your well-being. Before we begin, here's a health shot for you, for your well-being, my well-being, and for communal well-being. Cheers! Ali Irani: Cheers to your company Ryan: Thank you very much. Dr. Ali Rani, today let's see, I've been on this journey with him for more than a decade in the cricket field because I have nutritional supplements and amino acids. Dr. Ali has been a friend for many years. Over the years, our friendship has grown. Every time I meet him, he gives me something, so it's always like meeting Santa Claus. And what he gives you is health and a story. So, I wanted to share some of my snippets with you, but today I always see that he has started talking a lot about safety, about his loved ones. [00:04:00]A place where saffron grew. Now, I never knew about the nutritional value of saffron until I met Dr. Ali Rani. And when he first introduced me to saffron, he gave me a lot of it. So, Dr. Ali, Dr. Ali, why saffron for us and why did you give saffron to everyone? Ali Irani: It was great to meet you and I've always been following your Instagram and YouTube. Whatever you say, you have been one of the people bringing health back to India. Thank you. As the story goes, in the olden days, saffron was exchanged for gold. Saffron had great value, but science has found out that it's undoubtedly high in immunity and also a mood stimulator. We all need to stimulate [00:05:00] our moods. No doubt. People have used it for facials, for creams. It has come in, uh, uh, just a string of it coming in milk. Kesar milk it is called. And of course in all the Indian sweets it's used and it was also used for biryanis. The flavor of biryani is to come from saffron. No doubt. I go regularly to Iran for my lectures. And what I pick up best for India is usually saffron. So I want all my friends to have a good mood and high immunity. Ryan: So, you know, when you first gifted saffron to me and you told me the story about it being equivalent to gold. So I went back as a nutritionist and did some research. And there are a few case papers on saffron extract reducing anxiety and depression in women. So now. When we talk about our wives, we should consider giving them saffron naturally because I think it helps women, especially those approaching perimenopause and menopause. It's a beautiful thing, but you know, you give people things, but you are a real doctor, a health and family expert. You've practiced for many years, especially at Nanavati Hospital in Mumbai. You started your career in sports physiotherapy and were with the Indian cricket team. Tell us something about sports injuries and how sports, mechanics, and the whole involvement of sports medicine are now reaching the common man today. Ali Irani: After finishing my studies at MS University Baroda, I joined Dr. Rambai Patel at Bombay Hospital as a researcher. As my research progressed, many sportsmen would come to Bombay Hospital early in the morning for various treatments. That's how the journey began. In 1987, on the 1st of July, I joined Nanavati Hospital, now known as Nanavati Max in Mumbai. I've been with them for almost 38 years. We revolutionized physiotherapy, and everything changed. When I was a student, there were only 7 physiotherapy colleges in India. After I joined the Indian cricket team in 1987, we now have more than 300 colleges. Wow! So the value of physiotherapy started being recognized in India after I joined the Indian cricket team. Ryan: Just for those who don't know, okay? Do you need to be injured to see a physiotherapist? Ali Irani: No, why not prevention? I think physiotherapists play a great role in prevention. And prevention is always better than cure. For more information visit www.osho.com . We know there are six common problems: high blood pressure, diabetes, cervical spondylitis, poor vital capacity, slipped disc, and obesity. All can be prevented by a physiotherapist. With the right exercises and proper nutrition, you can avoid these issues. I've seen a number of my patients getting results. Go to Ryan, and it's a result. Ryan: So, what I understand is that our other processes exist because humans have adopted such life lessons. When you were part of the Indian cricket team, the life lessons and sports-specific issues that you observed—today cricket is at its peak, we've won the World Cup, but you still see many players getting injured. So is it because they are pushing and therefore the body's breaking? Is it because genetics is bad? What are some of the things that you've seen with athletes as, uh, things that are easily solvable? And does any of that trickle into the common man? [00:09:00] Ali Irani: Of course, uh, as far as the cricketers go, before me, what I'd heard from the seniors was that they were all workers in banks, cement companies, railways, and Air India. So they have to ask for leave. They have been selected for India. And limited practice. And there was, as there was no physiotherapist with any team, any sports team. I am not talking about cricket, any sports team. So when I went, my first job was to tell them, see I have come here for prevention. Not only to treat you. We want to see that you are not injured. So we have done the evaluation of what all injuries you can get. So I found out that there was not a proper programmed warming up. And, you know, warming up is very important because you have to raise the temperature of your body so your muscle can stretch more. And after warming up, a good stretching session. And then as we went on doing that, there were fewer injuries and the performance increased. It became better because we started talking to them about exercises. Nobody knew what a gym was. So for them, practice was the [00:10:00]batsmen going and knocking. And they used to find young boys to throw at them and the bowlers wanted to bowl. So some bowlers would warm up by bowling at the wall and then move to the nets. Back then, there were no closed nets. There were very few limitations. Only 14 players were selected, along with a manager. I went as a physio, making it a 16-member team. But now, by God's grace, sports are given more importance. There is no team in India which doesn't have a physiotherapist. Ryan: I'm not a sports person. But if I'm reaching my 50s, I feel good in my joints, I eat well. I had an ACL rupture about two years ago. I'm telling you, it inspired me. So, if an average person also takes the services of a physiotherapist, not because you're injured, but because you're aging. So, would there be a benefit in that? And if there is a benefit, could you give us some of the, uh, like, uh, real tangible benefits? You know, people go out. Yesterday I was in Mumbai, and I saw the bill at the next table. It was like 40,000 rupees. You know, people are turning up in cars that are very expensive. But their posture is all wrong. I saw a guy get out of a luxury German car and he was walking awkwardly. And I was just thinking this youngster needs the services of Dr. Ali Irani and his team. So [00:12:00]come on, why should we, uh, look into our future with physiotherapy? Ali Irani: Why I'm saying prevention is better than cure. We conducted a study on primary school children and discovered that 13 percent of them had scoliosis. Ryan : What is scoliosis? Ali Irani: Scoliosis is when the spine isn't straight. It curves either to the right or the left. So, basically Ryan: basically. Ali Irani: So, that's how they carry the bags. Ryan: Oh, it's not from birth? Ali Irani: No, it's the way they carry the bag. But my worry is at primary level, they are not even 10 years old. So, what would happen when they are adults and they are into some profession? For more information visit www.osho.com . So, prevention has to start from school level. So, telling them the right posture, the right bag, how to carry the bag. Now, sometimes the classes are wide. So, the right side is always turning to the left to watch. And the people sitting on the left side are like that, wanting to watch the teacher by turning to the right. Now, I tell the teachers that every Monday, those who are sitting on [00:13:00]the right should sit on the left, and those who are sitting on the left should sit on the right. So this is a point to be noted for prevention. Two vital capacities. God has made our lungs. I am just telling you how to maintain them as you turn 50. Our lungs were made for 4 and a half to 5 liters of air. 4 and a half to 5 liters. And Indians are below 2 liters. Ryan: And maybe that's the reason why we are not at a very good Olympic level of athleticism. Ali Irani: We have, we have, we have my PhD student. Has gone. So that twenty-five from. Betwell is such a person. Success in Pranayam will be 4 liters plus for [00:14:00] those who are doing Pranayam. Ryan: So Dr. Ali is saying do Pranayam to boost your vital capacity, which greatly improves your physical fitness. We lost Ali Irani: all COVID patients. If we have lost them, we have lost them because the vital capacity was below 1.2 liters. Just below 1 liter. Ryan: So even children and middle-aged people can learn Pranayam. Should I advise corporate India to practice Pranayam in the office? For how long? Shank, Ali Irani: I'll put it in simpler terms. You know, shanks are available in South Kanyakumari specifically. Yes, yes, yes. People go and buy them with their names written on them. Our warriors do it. Ryan: You said that Dr. Sood will come into our lives with the shankh. So, I thought I could do it with a week in India. Ali Irani: So, let's talk about Vitamin B12. Ryan: Vitamin D is essential for health. Ali Irani: Vitamin D deficiency is very common, and I would say that among Indians, more than 50 percent are affected by it. Ryan: Is this your experience when you're working in the hospital? If a Ali Irani: patient comes to me, here it hurts, here it hurts, here it hurts, number of pains. I usually want my musculoskeletal patient who complained about aches and pain to do D3 and B12. And 90 percent of them, it's low. Just put them high on, uh, you're the best. Nutrition and things change. Ryan: So here's the thing, okay? Sometimes, clients say to me as a nutritionist, "Ryan, give me something natural, please." We both know that vitamin D is essential for maintaining health. David, D and B12 are vitamins, and they are essential. If you take them, it will benefit you, or if you take them in a certain way, it will benefit you similarly. This is a significant point related to food, so people should not ignore that it will benefit them or that it is a significant point. Ali Irani: So this is a type of deficiency, therefore in non-veg food, it is found in soup, vitamin D, and mutton B12. Peasants, which you would have to tell the people better what is the option and vegetarian in all your talks. I see you tell them the options for what they can do. Very, very important for Indians because most of the Indians. So I was telling about my study, eight football teams, when we saw all, every player had less of D3 or B12 and most of them both. So we... Ryan: have a public confession. So a lot of athletes come to me. And we do ask for the blood test. And at least 80 percent of the athletes, even from affluent backgrounds, have vitamin deficiencies. Ali Irani: Even children from affluent backgrounds have low hemoglobin. Go to the students of schools, even the best IB schools. A child's hemoglobin should be at least 10. You give me a child with hemoglobin 10, and the child will become something. Ryan: So what you're saying is that, uh, we start with the child's body Ali Irani: composition. What I want to meet to have a healthy life to live 100 if you are going to make a century. So few things which you have to keep checking at least once in six months. Vitamin D3, B12, and Magnesium play a very, very important role. We can talk a lot about magnesium. Why magnesium? You emphasize more on oral magnesium, in tablet form, oil form, and all that. My emphasis is more on topical form. The spray form or oil form. Because, uh, most of the magnesium needs to be supported with something. So, uh, magnesium with affirmation is important, which means intention. So, magnesium can be used as a spray for pain, for sports recovery, for joint pain. So, uh, we use it a lot. Even my postgraduate student conducted a study comparing treating a patient with physiotherapy and, for the second group, only adding magnesium oil, spraying magnesium on them. And [00:19:00]I said that Dr. MG's magnesium is one of the best because they come with affirmation. So, you are not just taking magnesium, you are taking magnesium with a purpose. For what? For pain, for recovery, for better joints, better strength, and better recovery. So, I feel magnesium with affirmation is going to be a big thing in the world that people will go for. As far as oral intake is concerned, I think pumpkin seeds are high in magnesium. Yes, they are. Channa is high in magnesium, and of course, other medicines also play a role in increasing magnesium. But when you compare, I would love to compare if you give me a proper magnesium oral supplement. I would love to compare it with the spray and oil on a number of people with knee problems or back problems and come out and prove to the world which is a better choice: to have it orally or through spray form. Ryan: So what we do at the coordination clinics, and this is a very interesting thing, is that we, although we look at the magnesium levels in the blood in serum, and in the RBCs. I see that genetic tests, which have the capability to determine magnesium levels or not, help us know when I look at it overall, I see the person's totality. So if it's a top-performing person, I look at magnesium 308 to see because my team did some research where they say that people with high magnesium levels have better heart health. And so I thought that, you know, the chess players, people who use their brains, or elderly people—both my parents are 77—I put them on magnesium threonate. But for the athletes, bisglycinate or magnesium citrate, from a cramping perspective, has significantly, uh, reduced. So Ali Irani: the enemy of a sportsman is lactic acid Ryan: Um Ali Irani: I'm coming to more ways of it now. Lactic acid sets in if your oxygen reduces. So as you get tired, the cramp comes. Ryan (2): So if you have a better vital capacity, there is a delay in the onset of lactic acid. Now, magnesium's main role is to hold things together. So I found that if you increase magnesium, your B12, D3, and the food you eat, the idea is that the body is not absorbing it. Now, the second thing about absorption when you are taking it orally is the condition of your gut and how well it can absorb it. Ali Irani: So if you have a better vital capacity, there is a delay in the onset of lactic acid. Now, magnesium's main role is to hold things. So I found that if you increase magnesium, your B12 and D3 from food, the idea is that the body is not absorbing it. The second thing about absorption when you are taking it orally is the condition of your gut and how well it can absorb it. But skin absorbs magnesium better. Ryan: It's the largest organ. Yes. Ali Irani: So I'm saying, that comparative study will definitely prove whether it's better taken orally or applied to the skin. But at present, I feel that as physiotherapists, we don't encroach into your field when you are administering treatments. However, it would be beneficial if you could advise your patients to use it orally with affirmation. And definitely your affirmation will be there for what you are giving. There is a reason to it. Why? That's why I feel till today all gurudwaras, the prasad is chana. So, it increases the magnesium. Ryan: True, Ali Irani: True. In Middle Eastern countries, drivers keep cracking open pumpkin seeds. They eat pumpkin seeds. The reasons were not known. But one of the reasons that we are finding now is they are just increasing the magnesium level. Ryan: You know, when we are talking about this, it reminds me of an article I read about teenagers attending rock concerts. They did an analysis where post-rock concert serum magnesium levels actually dropped, and it's something to understand as a buffering capacity. So, I suggest that people look at their serum magnesium levels when they are working out, as they can be extremely low. Therefore, I definitely work with magnesium levels. So, many things are coming back to religion, but to speak from my heart and religion, your experience as a physiotherapist is powerful in reaching the world. Action, reaction, or an injury from the body. Ali Irani: I can tell you a story of one of our players. I would not like to name the players. First match going to open play for India and we were hardly 40-42 runs down with three wickets. But what I saw him when he was getting ready, he knows he's going for his first match. He was psyching himself and he should say in Marathi. He was saying in Marathi, "Malā karāyach ahe, malā karāyach ahe," which means "I have to do it, I have to do it." And he was the only one who, after going in, stabilized our team and made a hundred. So, psyching oneself is very, very important. We had another boxer from the UK who used to come straight to interviews and say, "He can't defeat me, one knock, I'll knock him off." And for a long time, I saw him, I think he was named Prince, not losing any game. So, yes, with that positive mindset, you go. But seeing the team, I saw a player who, after seeing the fast wicket, said he wasn't 100 percent fit. He claimed to have a neck problem and couldn't play. However, the person who replaced him as an opener became a regular opener. And by evening, the neck problem was gone. Ryan: So, opportunity favors the bold. Ali Irani: So what you want to do is very, very important. I can do it. I'm here for it. Ryan: And speaking of psyching yourself out and doing all of these things, you know, you also get people operating on the boundaries of superstition. So one is to believe that I have to do it. Another is trying to place it. with a superstition. So have you seen any superstitious behaviors in sports? Most of our Ali Irani: players, most of our players. See what I want to say, when they enter the team, the Indian team, uh, they have come with pure hard work. Pure hard work. Pure records. Fantastic performance. That's how they come on the Indian side. But to maintain it, maybe after a few months or a year, I start, I see the rings coming, the Pukhraj, the Neelam, the thing. Ryan: I think that's something that we should not advise to the youngsters out there. Ali Irani: There are studies to prove it now. Ryan: Yes, in fact, I worked on a podcast just like you with Dr. Shane Criado who wrote a book on peak sleep performance for athletes. A student. He was my student. He was your student. Small world, right? So, Dr. Shane wrote the book and he, there was a study he quoted from one of the leading Ivy schools on the basketball team. And they made the players sleep 10 hours. And the three-point accuracy throw actually increased by, I think, 9 to 10 percent more. So, that's there. Speaking of sleep, what's your position on sleep as a doctor? Because sleep posture, like sometimes you get up in the morning and, you know, you're getting older, right? And you just get up from bed and you're like, okay, I hurt something just by sleeping. So that's age catching up with you. So is there a right side to put my head? Should I sleep in a north-south direction? Um, should my pillow be high, low, or what about the mattress? What are all the, let's not call it superstition, but there's so much information out there. As the doctor who controls the movement of the body and makes it better. Sleep. Ali Irani: I feel the best position is your head facing east and your legs towards the west. The second option is your head facing north. Okay. Those are the two best options. Okay. And you will sleep. If you do it regularly, you will definitely sleep better as well. Ryan: Yes, it's important to maintain a regular sleep schedule, meaning going to bed and waking up at the same time every day. Ali Irani: Same time, very important. And how many cycles of sleep? I would, in general, let's talk because most of our audience will not have any specialty. So I want to generally say increase your sleep by one hour. the planet. Ryan: the planet. Dr. Ali Rani says to break the habit into one small piece and everything will get better. Yes, pills? Ali Irani: I see it in this form, and when you pray, it appears that we only read such forms. We want to pray all day, to read some form, but when you only read such forms, it needs to be done first. So, it needs to be done first. Do it first. Ryan: I used to get neck pain for a long period, sleeping on a thin pillow. And the moment I just padded it up, it disappeared. Speaking of sleep also, I have a lot of my clients asking me this question. When I was young, I didn't snore. When I became 45-50, I began to snore. What's the reason behind that? There's Ali Irani: laxity of the muscles. What's laxity of muscles? The muscles getting weaker. For more information, visit www.osho.com Ryan: So is there an exercise to improve your muscles? There are a lot of exercises. Does Pranayama help with that in any way? Ali Irani: Many breathing exercises do that. Weight does that too. Weight? Yes. Dr. Shane has talked a lot about snoring and how to get rid of it. There's a test called sleep apnea. Correct. And it's shocking. Your normal breathing should stop no more than 5 times per hour. But there are people whose breathing stops 20, 25, even 30 times per hour. Ryan: Is that why they wake up in the morning feeling completely tired and fatigued, not having had a good night's sleep? Ali Irani: Uh, see, another reason could be the REM period. See, usually we sleep for one hour and 20 minutes to one and a half hours. We sleep after we have fallen asleep. Then for 10 to 20 minutes, we dream. That's called the REM period, rapid eye movement period. During that time, we are dreaming. Then again, we fall asleep for one and a half hours or one hour and 20 minutes. And then again, we dream. So now the whole night that goes on. So when you get up, if you get up during that one hour, twenty minute or one and a half hour, that's your sleep time, you feel you have slept very well. And if you get up between the ten and twenty minute, your dream period, depending on your dream, you feel how you even you get up. Oh, it was a bad dream. Or you are not comfortable when you have got up. So you need to keep reshuffling your timing so that you always get up during the sleep period rather than the REM period. Ryan: Okay. So we can't control posture [00:30:00]when sleeping, but what about posture in daily life? What are the things that you see when people are walking on the road and you're like, oh, this guy has this problem. So, any fixes for the Indian population? Ali Irani: So I feel at night we love to go into a warm posture. You always cuddle and sleep. So we go into flexion, we get up in the morning, we brush our teeth, we are bending forward, we are driving, we are at the table working, whatever work we are doing, we are bending forward. So I always say that Surya Namaskar was designed to do the extension early in the morning, which we often neglect. I can show you a posture that I call the modern Surya Namaskar. You can lie on the bed, on your stomach with a pillow under your chest to correct your posture, to unwind, as I call it. When you are walking, one simple way at home is to keep a book on your head and walk, ensuring the book does not fall. Two, I prefer the girls having a earring with big chain. So that chain should be on the shoulder. Okay. So usually if the girl is walking wrong, the chain would be in front of her. So she, she will start pushing her neck backward. Ryan: Mobile phones Ali Irani: It has improved and it has started. which we have to unwind. Rather than stooping forward, and at night we also curl up and sleep on the right or left. Ryan: You know doctor, I have another question related to the dynamics of the human body and posture. How bad is it for men to keep a wallet in their back pocket? Ali Irani: See, for most of my back problem cases, one of the first things I check if it's a male patient is their wallet. Wallets are supposed to be kept in the front pocket. Ryan: Front pocket? Ali Irani: Yeah, because wallets nowadays are not currency. There are a lot of cards, your credit cards, your club cards. So when you sit, it happens that when you put them in your back pocket, you get an upslope. So we have a side joint, a sacroiliac joint, upslope and downslope. So it happens that this is an upslope where you put it on one side. So you put it in your back pocket, which means you are putting something under your sacroiliac joint. So I always would advise the wallet should come in the front pocket. Ryan: Maybe that's the reason why all of us should take up UPI more often. So we have a lesser amount, but then you have the mobile wallet there with you. Um, and coming into mobile phones, um, the radiation part doctor, what is your thought on the radiation part? Ali Irani: See, I have spoken earlier on this. So most of us have some voltage. If you allow me, I could just demonstrate and show you about it. This It's a voltmeter. Ryan: Okay. Ali Irani: Like this Keep it. Ryan: Okay, I'll place it. Ali Irani: I'll show you the camera. You have 0.53 voltage, right? Yes. So if I put you in, put you in. Ryan: Right? So it's not a good value. No. It means that I have current in my body, and it comes from flight and mobile phones and radiation and even all the cameras, laptops, everything. Ali Irani: So I put an earthing pad here. Okay, put your other hand on it. Ryan: So I'm putting my hand. So it's Ali Irani: now 0.55 voltage. Ryan: So, me putting my hand on an earthing mat means I should happen? You're earthing. Ali Irani: yourself. Ryan: Whoa, look at that, I just went to zero. Ali Irani: That is grounding. Ryan: From 50 to 0. Ali Irani: In an apartment because we don't have normal mud ground, we don't have any hope for grass or sand. So how will you ground yourself? No tiles are going to ground you. No carpet is going to ground you. So Ryan: in my walking at home on my marble floor is not helping me? So what do I need Ali Irani: to do, doctor? Go on plain ground. Or sand. Or grass. Or use a mat. Ryan: But I walk every day, doctor. Ali Irani: Yeah, but your voltage showed, I proved it to you. If you take your hand off the matting, you're back to that. So you have that much voltage. 0.5 volts in your body. Ryan: So when I walk, should I walk with my shoes or should I walk barefoot? No, no, without Ali Irani: shoes, without socks. That's the biggest problem. All our parks, the parks we go to, people go to the beach to walk. But what happened? They walked with shoes and socks. Ryan: So doctor, barefoot, you Ali Irani: should ground yourself. Be grounded. You get connected to the earth. Ryan: So, are you saying that India needs to walk barefoot? Ali Irani: Barefoot. We were, Adivasis still walk barefoot. Many people in India still don't know what footwear is. Ryan: Fine. There is no problem with me. I didn't feel anything until you put a voltmeter and showed it to me. So what is this grounding? I mean, is the voltage in my body doing some harm to me? Yes. Ali Irani: Yes. That's one of the causes of inflammation. The body should have zero inflammation. Zero voltage. Thank you. Ryan: So if I lower my voltage, I can also lower my inflammation. Ali Irani: If you lower your voltage to zero, zero it out. So when you take long flights and come back, your voltage increases much more. And we call it jet lag. Ryan: Ah! Ali Irani: So ground yourself. Ryan: So, you're saying if I walk barefoot instead of wearing shoes with foam, rubber, or plastic, my inflammation will improve and decrease. But what about, uh, you know, I go to the gym and we wear all of these nylon and lycra. And what about those clothes? Would that also have some sort of effect on us? Ali Irani: I feel that cotton clothing is the best. Ryan: That's natural, right? Ali Irani: That's natural too. It can absorb perspiration, but other nylons and such don't. And we need to look at our hearts to see how we can improve our lives. What techniques can we use here? Grandparents or faithful friends across India, but people think about spending 20-25 thousand rupees. So, let's see how we can improve our lives. Therefore, colonies should be created where elderly people can sit and just relax. Ryan: So, Dr. Ali, as one of India's most experienced physios, are you recommending that I should go for a walk barefoot? Barefoot. Ali Irani: Not on a tar road or concrete road, on mud, grass, or sand. Ryan: And do I need to walk fast or just slow? Normal. Can I also stand in one spot on the ground? Yes, you Ali Irani: can sit. I ask elderly people, Ryan: you Ali Irani: know, 65 plus, 70 plus, you can sit in a chair and put your feet on the ground. On the earth for at least 20 minutes. Ryan: We know that our body is 60% water, and people often ask, you know, we have these amazing properties of water and everything. So, my own love for the world of water, which is deep and something people like you appreciate, what is your love for the world of water? Ali Irani: Ah, look, people often hear about the benefits of mineral water, but I sometimes feel that boiled tap water is better than most of the mineral waters or the RO waters, reverse osmosis. It just takes away everything that is in the water. So normal tap water, which could be rainwater, if properly tested, could be better than mineral water which has nothing. Ryan: And do you advocate people carrying their own water from home in their own water bottles? Or should we just keep buying these plastic bottles when we are at the office or traveling? Ali Irani: I'm against plastic. The way we drink water is very important, right? Till now nobody has spoken about it, but Ayurveda addresses it. See, water should be consumed sip by sip. Because we have two passages: one for air and one for food. So, if you are sitting down and sipping water, Take a sip. It does not go to the air passage. Correct. It will go to the food passage. Right. So, your thirst will go away faster with room temperature water. And definitely, if you are a sportsman, you lose a lot of salt. So, a good electrolyte or sports drink is going to help you. But not chilled and not while standing and drinking. When you stand and gulp a bottle, there are chances that some droplets can go into the windpipe. That's how you always get colds, keep coughing, and have problems. Ryan: Wow! Awesome! So actually a player should be like, should we sit down and drink water? Ali Irani: Always! Whether you squat or sit on a chair. Or whether you sit on the floor. It's much better than standing, and guys, usually these players stand and gulp down the whole bottle of water. Knowing how to drink water is also important. Ryan: Something I learned from Dr. Ali today: I'm going to be advising all my sports clients, like, "Hey, you want to drink water on the cricket field." Squat down or kneel down and drink some water. In the same breath of water, what about eating? Ali Irani: I need to find a good way to talk, so the best way for me, me, me, me, me, me, me, me. We should keep in mind our eating capacities when we eat. Ryan: I think we should keep our capacities in mind when we eat. Ali Irani: Because Ryan: you end up eating more, Ali Irani: Right? We should go back to our culture. Wow. Indian culture says sit on the ground, you can squat. Ryan: the food is bad. Ali Irani: The food is bad. What happens to our school children? They are all on fast food. That's why their hemoglobins are low. The vitamin D3, B12 not there. Vital capacity not there. There is something very interesting about school children that I want to tell you. We advised parents specifically, and they asked just one question. You can do this in your city. Ask parents what their children do when they come home. Most of them said yes, they asked the question, and when they come home... Ryan (3): So Ali Irani: These are the children who come home from school. And in the morning, the parents just wake them up 10 minutes before the school bus or car leaves. And they get them ready and send them. So there is no pressure building, they have not gone to the toilet. So at night they must have gone to the toilet. In the morning they don't go before going to school. In school, they are embarrassed to go. So they come, and they don't understand anything in school. In school, they are blank. They are only looking at the clock, wondering when they will reach home. So I advise the parents to wake your children forty-five minutes to an hour earlier. Give them whatever you want—juice, milk, tea, coffee—so some pressure is built. This way, they can go properly in the bathroom, and when they go to school, they understand better and are more focused. But the same kids, they come home, they have a tuition. In tuition, they understand something, because they are relaxed, they are at home. So, my advice to parents is, check how many times, or go to school with your children and teach them how to use the restroom, washroom in the school. Ryan: Wise words, doctor. So I need to come to you to get my hips fixed because I've been sitting in a chair all my life and I find it very difficult to cross my legs. So, does this mean the inability to sit cross-legged is basically a function of not practicing? Ali Irani: See, uh, whatever you do every day, you get used to it. Now, many people are even used to pushing the chair to get up. That is again a weakness of the muscles. So, we should try our best to get up without using our arms. So, you are strengthening your leg more. Similarly, when you start practicing, there are very few stretching exercises, where within a month you should be able to sit cross-legged. So, it all has to do with the stretch of the muscle and the joints. Ryan: Speaking of joints, I have a very young team between 20 to 35 years of age and they are in the office most of the day. And we see a lot of them complaining about neck problems or back problems or, you know, like when they stand up, they feel weird or funny, they complain about something hurting. What advice would you give to working corporate India? Ali Irani: One, uh, keep a physio ball. One in the office. Okay. And make it a rule that everybody should sit on it for at least 10 minutes while working. So at least in your office, that is one, have a physio ball. We have done this in many IT offices. Ask them once an hour, or once every hour and a half, they would love to go. Let them go. There is a place where they can go and make their own tea, coffee, or have a glass of water and come back. That break makes a big difference. The stiffness won't occur. Ryan: So people in my clinic, you've got to hear this from Dr. Ali Irani. We have a cafeteria where you have to walk 300 steps, but most of you choose to take the lift to the third floor, sit in that small pantry, and eat your food very quickly. The reason I placed the cafeteria 300 meters away is so you could take that walk, unwind your spine, correct your posture, see a bit of nature, detox your eyes, and then return to work after your lunch break. What I've advised, Dr. Ali Irani has just endorsed. So with this physio ball, that's one great option. What about this standing desk? I was recently asked for a standing desk in my office. What's your opinion? Ali Irani: If it's for a limited time, you can. Ryan: What do you mean by limited time? Ali Irani: See, but whenever you are standing, both your knees should not be fully extended. You always have to stand on one leg. So usually, if you see the old places, you could just put one leg on top, at least half a foot away. So, uh,that's the best posture to be in. And you could stand longer. Otherwise, standing for long can stretch your back. You can get back pain. And if you flex more, then it will be the posture. You will get a hump, neck problems. Ryan: So, a lot of ergonomics has to be, uh, thought through in the office. But doctor, I tell a lot of people who come to me in their middle ages, get up in the morning and do five, ten minutes of some stretching and yoga. First of all, how little amount of time can you devote to get some mobility and joint movement and how much should we spend on, let's say, muscle, um, you know, enabling and some on joint health. Okay. Ali Irani: Look, if you're going somewhere, the best thing would be to get up every 20 minutes, and once a week, know that reaching ozone is very good for your health. So, a lot of effort is going into reaching ozone. I have put a middle ground between those reaching ozone and those not, and we have also marked the places to show the boundaries. Ryan: Why? Ali Irani: I thought it was for ozone. Ryan: Oh, heartfelt hugs are not seen, that's why the big ones speak. Ali Irani: Which was ahead of us. Eyes on eyes, which is not for the lungs and stomach. There's an exchange of some radiation in your eyes, which is again going to be very good for your health. Ryan: In fact, the Japanese talk about walking through the forest. It greatly benefits our immune system, and they have done research on this. So, it's very beneficial for ozone. Morning walkers are very healthy, and they take pride in how their bodies feel. I hope that where I come from, they have such small gyms. Gardens, and, uh, get up earlier and just get that half an hour. Would half an hour be enough, doctor? Ali Irani: The best sleeping time has to be before 11. 11 to 4 is the best sleeping time. You can't compromise, guy. If you sleep at 12 and get up at 9 in the morning, you've lost that one hour. So, make sure you're in bed by 10 or 10:30. After 4 o'clock, you can get up anytime and start doing the activity you were doing at midnight. Ryan: Speaking of midnight. We are very attached to our technology, and because of that, we often stay up late. Last year, I went to Bangalore for counseling in nutrition, and they said they don't have time for anything. Now, if you look at our best parents, they are with cricket teams. And today, people for economic status are delaying childbearing, having kids at 35-40 years of age. So, fertility, is it affected by age? Is it affected by, you know, the radiation from our devices? And are there any injuries also that come to sports people that affect their fertility? Ali Irani: See, the Wi-Fi and radiation from mobile devices definitely. Video Ryan: So more Wi-Fi means Ali Irani: increase of voltage. Increase of voltage means more inflammation in your body, more disturbances. So people who till the last moment are watching their WhatsApp or on their phone, smartphone and then they want to sleep. They are not going to get proper sleep. I feel the charging should be in another room. The Wi-Fi should be in another room. So your sleeping room should have nothing, neither the charger nor the Wi-Fi. Then your quality of sleep will improve. Ryan: You know, in Bangalore, what I do is slip a note under all my neighbors' doors when they forget to switch their Wi-Fi off at night. Because you can see everyone's Wi-Fi on, right? So you get, oh, there's X, Y, Z, neighbor's Wi-Fi is on. So I kind of slip a note under the door talking about the ill effects of Wi-Fi on their babies and children and all. And it has worked. So people tend to switch off after 10 p.m. Because, I mean, do you really need Wi-Fi to have 4K dreams? Ali Irani: But if everyone, as we are discussing, maybe the new builders, the new houses coming up, they would try to put Wi-Fi in a central place in the hall, where you don't sleep, or it would be in the kitchen. So it can be used when needed. So when you don't need it, at least it's not close to you. Not within the vicinity of the next 2-3 meters. Ryan: It's a very interesting thing I've done in my office in Bangalore. Uh, my team always wonders how I have such a fast connection when there's no Wi-Fi in my office room. I have a broadband cable going straight into the computer. And as much as possible, when I enter my office, I turn off my mobile data, Wi-Fi, and Bluetooth. And... I think the practice of doing it is more about understanding that radiation may have some [00:52:00] impact. Can I, can I, can I reduce it or lessen it? Ali Irani: Definitely, it has. Ryan: So doctor, coming back to this radiation and fertility, are there non-radiation factors, like injuries, that affect people going to the gym or athletes? Have you seen sportspeople experiencing fertility problems later in life? In the bus and in Guardians of the Galaxy, even half of the work can be done by joining a diary. Ali Irani: I was told to try to rest, to take a complete rest for a week. And a complete rest means skipping meals, lunch, and dinner. So, the possibility of a trip with my daughter and her friends in the Alphard is there if I get a sign for it. If there is any possibility, possibility, possibility, I should have the possibility, possibility, possibility. Okay, whether it's age-wise, sex-wise, and, uh, whatever they do, stress reduces it. So, during the time to de-stress themselves, some use it as a tool to de-stress and some cannot perform because they are under stress. Ryan: So doctor, you worked with the Indian cricket team and obviously when you warm them up, you can see injuries coming in and all. If someone is already injured, what is your go-to advice for that? Like, I got injured recently and my muscle was hurting. So I used some muscle relaxing gel, and my physio told me it had some CBD [00:54:00]oil in it. So what should I use—ice therapy, cold bath therapy, warm therapy, salts, or something else? Ali Irani: Always ice is going to be the best, the formula called ICE: Ice, Compression, Elevation. First of all, until you have diagnosed and known what to treat, it should be ice, ice, and ice. Never use anything warm, don't rub, don't massage, so you don't increase the injury of the ligament or muscles. So, ice is one of the best treatments, and of course, replacements for ice are cool sprays. There are different types of sprays that are available. There are fast relief sprays that are there. You put it on and the pain immediately. We have ultrasound, we have many laser machines, and many other things that can help with ligament or muscle pain. Ryan: So doctor, we create a lot of things, posture and you know, grounding. During this, I want to ask you some government questions. Government, just some government questions. Or use a hot pack for energy. Is cracking your knuckles harmful? Cracking your body, twisting your neck and getting those cracking noises. No, it Ali Irani: relaxes you, use it. But also check your posture. Ryan: I am going to be taking a new chair in my office. Are all of these ergonomic chairs worth the expense? Ali Irani: It's the distance between the chair and the table. So it's not exactly the table or the chair. When you're working, what [00:56:00]comfort level are you at? Sometimes people use a board in front of the table, right? You can place a small platform there. I always say the angle of your knee should be higher than the angle of your hip. So put something there and rest your feet on it, right? And then how comfortable you are when you are writing or reading. So I would not say the chair is good or the table is good. The combination has to be right. Ryan: Can physio exercises or rehab help? Ali Irani: Spectator space, seeking medical advice for certain back problems. Maybe a surgeon feels that 5000 to 5000 therapy will be good. Started with this famous... Thousands You have to go for a surgery and especially if you are at a young age, below 40. Ryan: If you are to win Olympic medals in the future, should we do MSK screening for our children? And if yes, what age? Ali Irani: I feel 12 to 14 is the age when the child selects their sport. So up to the age of, you know, from 7, 8, 9, whatever time your child wants, allow them to play any and every game possible. They should play every game. They will decide between 12 and 14 if they want to be a cricketer, footballer, golfer, whatever. That's when the right coaching should start. The parents should help them with the right coach. And by the age of 16 or 18, they would be a champion. Ryan: Using balm on any injury, I got a little bit of muscle pain, soreness. Does it work or is it a placebo? See, Ali Irani: anything that you apply is a counter irritant. Nothing goes into your muscle. Only sweat can come out from your skin. Nothing can enter the skin. So it only counter-irritates the nerve endings which are below the skin. So temporarily, the pain could go away. Ryan: Doctor, should I run on a treadmill, on the ground, on the road, or on mud? What [00:58:00] kind of shoes should I choose for running? Ali Irani: If you are going to run normally on a ground and it's going to be a tar or cemented ground, choose a good shoe with proper flexibility and cushioning. But as far as sports are concerned, every sport has a different shoe. You can't play football with cricket shoes, right? And with cricket shoes, you can't go and play squash. So every sport has its own shoes, considering the environment and requirements. And every shoe should provide comfort. Typically, we say 80 percent of your weight is on the lateral side. So the wear and tear has to be checked regularly once every six months. If the wear and tear is significant, you can ask the sportsman to change the shoe. Or if there are shoe bites. So usually, when a sportsman comes to me, I prefer they come with their shoes—the practice shoes, the jogging [00:59:00] shoes, and the sports shoes. So we see the wear and tear of the shoe and know where it is rubbing more. Ryan: If you need to look at a young elite between the ages of 12 and 20 and parents decide they need to prepare for the Olympics, what do you see in your child? Look, Ali Irani: I have seen that in the world, some examples of this include the use of technology in India. We understand and observe that many athletes use technology to measure their strength and performance. It helps us understand their movements and capabilities better. Therefore, today we can feel a lot of progress in sports, even in a short period. Ryan: We get a lot of enthusiastic Indians wanting their young children to become Olympians and between the age of 10 and 15 do very heavy exercises, compound movements, weight training and all. What is your opinion on this? Start young, go heavy like an Olympic champion or wait to develop the body? Ali Irani: As I said earlier, 12 to 14 is an age where the child decides what they want to do, then the job of the parents is to get the right coaching. So the accuracy has to be better. How much? Because most of the sports are skill-related. So how will they improve their skills with the right coaching and practice? If they've decided between 12 and 14 that they want to be a bowler, batsman, hockey player, or football player, and you send them for the right coaching, the coach will start identifying where they play better. For example, in football, we have positions like right wing, off wing, and striker. So they decide in which specialty you are going to be good. So nowadays everything is evaluated and then explained to the parents, explained to the sportsperson. And we can take them further and definitely it's at a young age that we have to catch them. But remember in India there are certain sportsmen who, through their environment, become very good. Right, we had, uh, we had some marathon runners from Leh Ladakh. They had never run a marathon before. But their daily routine involved climbing up for work, coming back down, and then going back up again after lunch. So, because they were climbing twice a day, their endurance had become excellent. So when we brought them and made them run a marathon, they just, hands down, won it. Because that was a natural talent in them. Similarly, in Pune, the rope walkers could be better gymnasts because they have been trained since childhood. Ryan: How important is it for the strength and conditioning trainer to be qualified to prevent injury in anyone starting a workout program? Ali Irani: See, once you are a champion, if you want to remain a champion, you have to divide your time. During the season, 5 days a week, you should be practicing your skills, whatever game you are playing. One day should be dedicated to conditioning in the gym and all that, and one day for rest. So, during the season, you work for five days, give one day for conditioning, and then take one day of rest. So rest periods are important both during the season and off-season. During the off-season, you focus more on conditioning, gym workouts, and taking care of your health to reach the next level. You play your sport once a week, but still take one day of rest. Ryan: Doctor, you have seen thousands of patients over the years. What are the top problems that people come to see you with? Ali Irani: Next. I feel almost more than 80 percent of the Indian population, as my students keep checking on them, have a neck problem. It starts from school and college because of the way they study, carry their bags, or study for long periods. So, we would say when you take your chin forward, there's no pain. I would say a simple exercise in the morning, as you would be seeing it, you know, pushing the towel backwards, strengthening the neck muscle can help you out. Lying down, unwinding yourself. Surya Namaskar, neck problem, back radiating, and radiating back problem, leg problem, some people, especially young rich people. So now we can see the section of people. If you look at European habits, this is it. In Europe, they have more hip problems. In some cases, if we use the toilet correctly, they have noticed improvements. Some people can't use it or squat properly. So that's again the third largest issue you're seeing, but India is very good in total knee replacement surgeries. But I would advise that those over 50 with knee problems consider a total knee replacement, and India excels in this procedure. Ryan: So doctor, that was a rapid fire. Before I let you go, can you share five pieces of wisdom for me, my fans, followers, and everyone watching? Ali Irani: Get up early in the morning. Be with nature. Hey! In learning matters, where you don't want to waste time in love affairs So Ryan: Went to talk about 5 croakamadan, but the design is very difficult when you give the presentation. Ali Irani: Yes, thank you very much. Ryan: Thank you for watching. This has been a beautiful video, and I am so grateful. Please share this video with your loved ones. Give me a subscribe or even a comment, and we will be back with you. Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! 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test Pumpkin and Lentil Soup Velvety pumpkin soup with moong dal. Rich in beta-carotene and comforting on cold days. Food Info: Calories : 140 kcal Protein : 6g Carbs : 18g Fats : 4g Serving Size : 1 bowl (200ml) Preparation Time : 10 minutes Cooking Time : 20 minutes Ingredients : 1 cup diced pumpkin 1/4 cup red lentils 1 tsp olive oil 1/2 tsp cumin powder Salt and pepper Instructions : Boil pumpkin and lentils together until soft. Blend, season with cumin, salt, and pepper, and simmer for 5 minutes. Recent Episode Catch up on our latest episodes for expert insights, health tips, and practical advice to boost your wellness! Guest Episode 26 Oct 2024 Transform Your Energy, Mood & Sleep Naturally: ‪@doctorsethi‬ Reveals Gut Health Secrets In this insightful episode, Dr. Sethi unpacks how our gut health can shape everything from energy levels to mood and even sleep quality. Solo Episode 20 Jun 2024 How to wake up better and fresh, My Million dollar morning routine Do you have to fight with yourself every morning to get out of bed? Do you feel tired every morning? even after getting 8 hours of sleep? In this video, I will tell you what you must do to ensure that you get proper sleep. Solo Episode 22 May 2024 If you have children, This video is for you Micronutrient deficiencies in children can harm their growth and development. Here are some insights that can help improve your child's health. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Discover a delicious kanji recipe that combines taste, nutrition, and wholesome goodness in every bite. test Kanji (North Indian Fermented Carrot Drink) A fermented probiotic drink with earthy beet and carrot. Supports gut flora, digestion, and immunity. Ingredients 1 cup grated black/purple carrots (or red carrots + a little beetroot) 4 cups filtered water 1 tsp ground mustard seeds Salt to taste Optional: pinch of red chilli powder Method Mix in a glass/ceramic jar, cover with muslin Let ferment in the sun for 2–3 days. Stir daily. Chill before serving. It's probiotic gold. Benefits: Fermented probiotic, improves digestion, immunity, and mental clarity. Who Can Eat It: Suitable for most, especially after antibiotic use or gut issues. Ideal For: Gut restoration and acidity. Best Time to Consume: Mid-morning on an empty stomach. Recent Episode Catch up on our latest episodes for expert insights, health tips, and practical advice to boost your wellness! Guest Episode 26 Oct 2024 Transform Your Energy, Mood & Sleep Naturally: ‪@doctorsethi‬ Reveals Gut Health Secrets In this insightful episode, Dr. Sethi unpacks how our gut health can shape everything from energy levels to mood and even sleep quality. Solo Episode 20 Jun 2024 How to wake up better and fresh, My Million dollar morning routine Do you have to fight with yourself every morning to get out of bed? Do you feel tired every morning? even after getting 8 hours of sleep? In this video, I will tell you what you must do to ensure that you get proper sleep. Solo Episode 22 May 2024 If you have children, This video is for you Micronutrient deficiencies in children can harm their growth and development. Here are some insights that can help improve your child's health. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Explore this nutritious jackfruit coconut salad recipe packed with wholesome ingredients to support balanced nutrition, wellness, and healthy living. test Jackfruit Coconut Salad Tender jackfruit with fresh coconut, lime, and herbs. A tropical salad for digestion and hydration. Ingredients Tender jackfruit (shredded): 1 cup Grated coconut: 2 tbsp Organic jaggery (powdered): 1 tbsp Method Mix all ingredients well in a bowl. Serve at room temperature as a fibre-rich pre-meal salad or a natural dessert. Benefits This salad offers a low-fat, antioxidant-rich start, and gives energy. Jaggery supports digestion, while jackfruit is naturally rich in vitamin C and prebiotic fibre. Benefits: Low GI, rich in vitamin C and fibre. Improves satiety and supports gut flora. Who Can Eat It: Suitable for diabetics, kids, and weight-watchers. Ideal For: Pre-meal or light snack. Best Time to Consume: Mid-morning or as first course before lunch. Recent Episode Catch up on our latest episodes for expert insights, health tips, and practical advice to boost your wellness! Guest Episode 26 Oct 2024 Transform Your Energy, Mood & Sleep Naturally: ‪@doctorsethi‬ Reveals Gut Health Secrets In this insightful episode, Dr. Sethi unpacks how our gut health can shape everything from energy levels to mood and even sleep quality. Solo Episode 20 Jun 2024 How to wake up better and fresh, My Million dollar morning routine Do you have to fight with yourself every morning to get out of bed? Do you feel tired every morning? even after getting 8 hours of sleep? In this video, I will tell you what you must do to ensure that you get proper sleep. Solo Episode 22 May 2024 If you have children, This video is for you Micronutrient deficiencies in children can harm their growth and development. Here are some insights that can help improve your child's health. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call