If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. timestamps 00:00 - Trailer 1:45- Intro 2:20 - Solution for overthinking 10:10 - Inspiration behind Master Your Mind 15:05 - Hypocrisy-induced neurosis 19:36 - How to feel like you are good enough 27:37 - Importance of breath and movement 33:43 - What is conscious breathing 36:20 - What markers to track brain health 47:40 - Secret to keep your mind sharp 59:00 - Anti-ageing mindset v nutrition 1:05:00- Best time to practice yoga nidra 1:05:55 - Tool to calm your mind 1:06:30 - One tool for fixing anxiety 1:07:20 - Message to younger self 1:08:40 - Outro 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

63c37a9a-db7e-4fe2-9b87-ce2a7a49df76 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. Cult Co-Founder Rishabh Telang on Fat loss, Exercise and Food | CULT Fitness | Health Shotzz S2 E2 Ryan Fernando 00:00 / 1:24:08 Listen to this podcast Here's the podcast summary 8 Minutes Read 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/ Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Rishabh: My first experience at the gym was quite bad. I didn't know how to lift weights. And at the end of the session, he told me, What I really care about is do I wake up without aches and pains? And that's what people are telling. I feel very stiff in the morning. What I really care about is And if I'm eating anything upside down, he won't eat it. There's no need to tell the kid what to do. The parents need to know what I'm doing. All of us would typically start losing 3 8 percent of muscle mass for a decade. Women, especially, after they hit menopause, they lose muscle mass and bone mass really quick. Now, there will be people who will say, don't lift dumbbells, you'll get muscles. Muscles don't really have a gender, right? Ryan: What are the qualification tick marks required to become a good trainer? Rishabh: Being a customer of fitness and being a trainer. Both are different things. Just because you're enthusiastic about fitness, fitness does not make you a I wouldn't sleep for weeks together and it was tough. Ryan: What's your recovery routine? The best. Recovery tool is yours. Hey everyone, it's Ryan Fernando here, and I'm beyond excited to bring you a powerhouse episode featuring none other than Risha, the co-founder of Cult from Kick-starting India's fitness revolution to running marathons and crafting game changing workout formats. R'S Journey is as inspiring as it gets in this episode. We dive deep into how he built India's biggest chains of gyms, Kalfit, a single studio to now at 600 plus locations. Sit down with your notebooks because in this episode, Rishabh spills his top tips on everything from cheat meals to home mobility exercises. Whether you're a fitness newbie or a seasoned pro, this one's packed with insights you won't want to miss. Let's get fit and have some fun along the way. So Rishabh, great to have you today here on my health podcast. You're a very fit guy. You've been my client for a long period of time. We've done your diet, nutrition, but I've never asked you this question. Why did you get into this world of being a fitness influenza guru and even having a world class business about it? So what's the story? Where did it start? Rishabh: It actually started quite early. When I was growing up, we were living in a joint family. And my dad's younger brother used to be a great table tennis player. We had a table at home and every day in the evening, some 15, 20 of his friends would come home and the vibe used to be Ryan: Once again, 50, 20 people would come into your house to play table tennis. They would play for three to four hours. Right. And all the kids would be watching this. Rishabh: Yeah. All the kids would be watching and Ryan: playing also. Rishabh: So. We had no option than to, you know, just pick up the bat and play because playing a sport was so glamorized back in the days in my house. So that is where it actually started in table tennis is a fast sport requires a lot of agility and things like that. So it started there. I picked up table tennis. So my fitness journey started with playing a sport. And then because I had an opportunity of playing with people at home, there were many good players who were coming to my house. So I just got into playing table tennis well and was the ICSE champion at some point very early in my school days. And then later I picked up basketball loved that sport, played that for many years in junior school. So for many, many years I was just playing sports. What also happened, I started lifting weights around the age of 14 and that was a very different story. So I was a very skinny kid. And because of that I was subject to bullying and a lot of body shaming and you know, all kinds of unpleasant experiences, especially to do with how you look. So I wasn't very happy about it. Where was Ryan: this? Which part of India? Rishabh: I, I'm from North India. I was born in Agra. I studied in partly in Nainital, partly in Dehradun, a little bit in Agra. So it was All in all those places. So quite a bit of you know, unpleasant experiences happened. And someone told me that if you go and start lifting weights, it'll probably help you bulk up because that's what happens and it'll maybe help you in what you want to achieve. Ryan: So what is the starting point in this lifting weights? Like it was on small, dingy gym in the school or in the city or something like that? Yeah. Rishabh: So it was a very small very small gym in the city, in, in Dehradun. And my first experience at the gym was, quite bad. So I went, I was very skinny. I had a lot of experience in playing a sport, but lifting weights, nowhere close to doing that. And in the first session the trainer pushed me quite hard and I couldn't, I didn't know how to lift weights. So I just couldn't do it very well. And at the end of the session, he told me, It hurt my ego. The next day I was so sore that I also got a fever. Ryan: I'm sensing, I'm sensing, you know, if you go back in your time capsule, this is where when you decided to start your fitness journey, this thought was in your head. Don't overpush people in their first workout. Rishabh: Exactly. So this Ryan: trainer overpushed you and then what happened? Rishabh: Then I was I just couldn't, whatever he was asking me to do, I couldn't do that much. So he just told me, this is not for you. Not. in a very rude way. It did hurt my ego. Went home, wasn't very happy about it. Next day I got fever because of so excessive soreness and excessive fatigue. And then I thought maybe lifting weights is not for me. Done. But then at some point later, another six or seven months or so, my brother, my younger brother, who still works with me he told me, just give it one more shot. So there was another gym called power pack gym in, in Dehradun. And we've walked into that gym. It was 400 rupees a month of membership. Very expensive for me at that point. Then I thought, let it be. Anyways, this is not for me, I've been told. They said, no, let's do it. Let's, let's give it one more shot. Okay. And then I started going to the gym. The first day I walked in saw a bunch of bulky very muscular guys. Guys, I was intimidated. But then all of them were so helpful. They taught me, you know, how to go about it. You were still Ryan: about 14, 15 years of age. Rishabh: I was still 14, 15, 14 years of age to be precise. They were like very helpful. They, you know, taught me the right kind of movements. They also told me not to go crazy about it. They told me a little bit about nutrition at that time. I mean, nutrition advices were just flowing a little all over the place, but whatever they knew, they were helping me out with it. What I took away from it is just eat a lot of food. So I did that. I lifted weights and I started bulking up. All of that happened. And throughout so many years, I've been through those journeys of gaining weight, losing weight, and all of that has happened with me. But that is not important. What is important is that weightlifting was something that came as magical to me, actually a personal transformation experience, not from the point of view of how I look, but from the point of view of how I, and. Then I decided that I'm never going back. This is something that I just want to do for the rest of my life. So I continued. lifting weights. Ryan: Awesome. So, you know, somebody didn't inspire you, then a group of muscular guys inspiring you, you were young, you were impressionable. And then featuring yourself to understand that this is something that gave you a good vibe. And it's not about looks, but it's about how you feel. So Wonderful words of wisdom. Obviously this journey that you started when very young in terms of weightlifting. Today you are one of the co founders of one of the largest chains in the world of gyms and health clubs. Tell us a little bit about your cult filled story. Where did that start? So you obviously gymed on your own. How did you start this gym business and what's the story? Rishabh: Yeah, so this was around 2009 is when I finished my MBA and I started working in one of the biggest home and personal care brand in the world in sales and marketing great experience. I worked there for two years, learned a lot, but since it wasn't sales, I was, you know, an FMCG. I was out there on the road a lot. While that was happening, I was eating food outside, not the best food from a health standpoint, my lifestyle was all over the place. So from, from being very fit, I realized that I've started to gain weight. And my lifestyle is, you know, it's not healthy. It's, it's actually very unhealthy. So I wanted to make some change while I could really see myself growing in that job. But I thought my health and my fitness is something that has done so much for me so far. Whatever I am is because, you know, I've been into health and fitness because that gave me the confidence to do anything at all. So I need to do something about it. So I started looking for another job where I could be in a you know, sit in an office and work still wanted to create the right kind of impact, but I wanted a very different workplace for myself. Fortunately, got a job here in Bangalore. So that was in 2011. I moved to Bangalore, worked here for four and a half years in corporate, but during those four and a half years, I got to travel a lot to different countries, mostly in Europe. So I used to go for assignments where I would. stay in Amsterdam for three months or Finland for three months, work there. And while I was there, I just found, striked good amount of work life balance because of how people used to work there. And I got access to some really good fitness options. So I got exposed to a Brazilian Jiu Jitsu while I was And because I came from a sporting background, I just picked up the sport quite fast and Brazilian Jiu Jitsu is quite skillful. It's got a lot of grappling and you can't just loosen yourself up while you are grappling with somebody because the moment you do it, you're gone. You, you'll have to tap it out. So from a fitness standpoint, really good sport. So I started doing Jiu Jitsu. Then I got exposed to CrossFit while I was in one of those places. And then I realized that, you know, versus going to a gym. Where there are machines and things like that, nothing against it. I, right now, you know, as of this morning, I lifted weights on, on the machine. That's really good. But then CrossFit was very differentiated for me at that point. It also allowed me to work out at a pace that I love to work out at, at that point, so had, I just started going deeper into the science of fitness because just from. Coming from the point of view that this is something that I love to do a lot. So I did a bunch of courses. I started taking time off and, you know, go to Thailand for three weeks and just train, do Muay Thai and lift weights and nothing else. While I was doing all of that, I just thought that this is something that I love to do. If and only if. I know that this is something where I can create a lot of impact because if people are healthy, if they are fit, they will be happier. There will be more productivity around and there will be better relationships around. So this using health and fitness as an, as an anchor can really help me do help me create the kind of impact that I want to create in this world. So I thought that let me quit my full time job and become a full time fitness professional. Ryan: One second. So, guy with MBA, traveling the world, building businesses, sales, marketing, desk job, helping companies grow their businesses, because you love fitness so much, you said, let me jump into this career. Rishabh: Yes. Purely because I could see myself creating the right kind of impact. What did Ryan: your family say? Rishabh: Yeah, they were very supportive. They Ryan: were supportive? They Rishabh: were supportive. Yeah. In fact I mean, I got a lot of help from my family when I was starting the first cult center. Ryan: Okay. Rishabh: I got a lot of help from my, from my family. So Ryan: they knew you were passionate about fitness, even in your younger days. Rishabh: Yeah, a hundred percent. In fact, my mother was, she's been into fitness. I keep posting about it on my Instagram and she lifts heavy weights right now, but her fitness journey also goes way back. So we were very inspired by you know, what we'd seen at home because I felt so passionately about becoming a fitness professional. There was a lot of support from the family. So been very fortunate from that point of view. So Ryan: you decided to become a fitness trainer in which city and at what timeline? Rishabh: So actually started to get into deeper into fitness around 2012, 2013, started doing courses, started, started teaching part time in different places not for money, just for experience. I had a job and money was not the top of mind. The top of mind was learning and experience working with people in fitness. In that process, I also, you know, got a lot of mentorship from coaches. in different parts of the world. Some of them helped me set up the first cult center here. Their facilities became the inspiration for the first cult center that I had set up. So the first center that I had put up in Sarjapur was a warehouse. And if you go to Thailand, you'll see a lot of warehouse gyms. So the inspiration was coming from different places where I'd where I trained. So 2015 is when I decided to quit full time and start the first cult center. May 2015 is when we had started it out. Ryan: How did you find the first place? Because there are a lot of people out there who are into fitness and you know, they're like, what's his story? I know. How did you find your first warehouse? And did you have enough money for a deposit? Rishabh: Didn't have enough money for for the investment that had to happen. So the place we found was not a warehouse. It was an empty piece of land. We created that from. Scratch. We are still running that center. So Ryan: I would say it is very much love. It's like your, your, your first baby. Rishabh: Exactly. Correct. So the, how I found it was, I just get on a bike and just go around and see where there are To let boards and boards or, or anything that I can find. I didn't want to get a broker because you would have to pay that much money and I didn't want to pay that kind of money at that time. So I just go on the bike and fortunately the security person in the building that I was staying new. Someone who owns a piece of land a little on the inside, typically, if you see gyms are on, you know, the main roads and also that there is visibility, but then rental, they said, I've always Ryan: thought about that. I don't think your gym needs to be on the main road in today's day and age, because you have a social media. And when you see one fit guy, he will tell 10 people where he goes to train. I agree with you. Yes. So, wow, wonderful. So you went on your bike and I'm seeing you driving your bike and you're going and okay, you find, you found this off the beat place and then what happened? Rishabh: Then just negotiated with the landlord and said, we want to open a gym here. He was confused. What kind of a gym will you open? You know, here in this lane and it was just a Ryan: plot of land. Rishabh: It was an empty piece of piece of land. We cleared it off, did the foundation and we built that fabricated structure. The landlord was like, fine. Do it. I don't really see this working out, but if you want to do it, do it. We got a pretty comparative rental because it was inside. The landlord wasn't planning to do much with that piece of land. So, the rentals were quite good. And that was, and you continue to Ryan: be there today. Rishabh: We, we still run, we still run that facility. We have many other centers now in and around that area. But we still run that facility. So I had a great rent advantage. I could, the money that I was saving in rent, I could use that money to get some coaches from other countries. So some of the best people that I had trained with for the first center, for the first few months, I got them from those places to, to Bangalore took up a flat on rent for all of them. So they have a comfortable stay here. So there were people, for example, there were two coaches from Thailand, both of them could not speak Hindi or English. Oh, they could just speak Thai, but they were brilliant in what they did. So they would take their sessions in their language, but people here understood. everything they said, because it was just coming from the heart. And there was people respected those coaches so much. People just listened to all their instructions patiently, and they were all getting better at, at the sport and at, at fitness. So that Ryan: is, that is Rishabh: how Ryan: it all. So it goes to say that if your heart and mind is in fitness, no matter the type of fitness you will connect. And I think this is an important point that you're making, which is that a lot of people enter into fitness with this sole weight loss goal in mind, which is in my opinion, Arriving from a place of negativity, you're unhappy with your body. Therefore, you might be unhappy with this fitness activity taking up. But what you're telling me is when these coaches came in, and in spite of a language barrier, people took up the training and loved it, and they were able to progress forward. How did you go from one gym? A few formats. So you had Muay Thai. I'm, I'm, I'm, I'm, I'm presuming Brazilian Jiu Jitsu was there. Maybe some CrossFit was there. What else was there in the first format? Rishabh: So when we started, it was Ryan: Were there dumbbells in your gym? Rishabh: There, there were dumbbells. There were, there were barbells and there was a boxing ring. There were no machines though. And that was, the people used to walk in. It was very different because of, it was very First of all, it's a warehouse and then it's an open space. There are climbing ropes and there is a boxing ring. There are dumbbells, et cetera. There are no machines. Inquiries would come in and they used to ask, it's great, whatever you told me, I loved it. Your trainers are super fit. I can see people are enjoying here, but cardio Kro, t he , . That was the, Ryan: well, that's hard. Rishabh: We used, we were running boxing classes. It's like intense cardio for, Ryan: it's, it's even worse. In fact if I can share with you and your viewers I think basically skiing, karate, and boxing have the highest calorie burn when I start planning a diet shot. Wow. So it's not treadmill running at the end of the day, you know, but, okay. So you had this, and people were you getting scared key or was membership really good? So you were able to sustain. So we were Rishabh: I mean, while people had these questions we were like, aap ek baar try kar lo. We're giving trial classes for free. There's no harm in doing it. Trial karke aap decide kar lena ki aapko if you want to go to the gym that is just down the lane here that has treadmills and all kind of machines you may need. It's also cheaper than, you know, much cheaper than the kind of membership that we are charging for, but we are charging for coaching. People who train here have done their art for more than 20 years, at least there was a coach that we had 25 years of age, his total Muay Thai experience was 21 years. So he started training at the age of four. He started fighting in Thailand at the age of six, fighting as in in the ring. So that's the kind of experience that people were coming with. That's the Ryan: Muay Thai classes today? Rishabh: We don't, we don't do Muay Thai right now. We've we over a period of time we zeroed down on. What, what works Ryan: for the Indian audience, basically. So what's working for India today? I understand you have hundreds of gyms. So your cult filled centers have evolved. Let's not call them gyms. The centers have evolved. Your fitness studios have evolved. So. What's, what's the formats that are available if somebody wants to do a training? So right now, Rishabh: So we have two kind of, we also have gyms and it's a pretty large footprint for us right now. Group class is what we started with. Within the group class centers, we have strength and conditioning and we have HRX workout, which we created with Hrithik Roshan. That is where people predominantly lift weights. And the footfall in those formats is quite, quite good. People are loving lifting weights. There are so many people I know who are, who are starting their weight training journey with these formats. Then there is dance fitness again, another. Top favorite of our members. It's so much fun. You're, you know, there's music, our trainers are great. The atmosphere is amazing. So dance fitness is, is there. It continues to be a great format for us. And then we have yoga because we also need to focus on recovery and improving their mobility, stability, balance, and everything. And we have boxing. So these are our all in all, these are the major formats that we've zeroed down on over last so many years. Ryan: So when did you know. that you're going to go from a one cult fit center to hundreds. How did that journey happen? Was it family and friends that came in and gave you a lot of cash and then you started or your employees invested or there was that one person that you met along the way that just, you know, said, okay, let's do this. Rishabh: So initially it was to set up the first center. It was a lot of help from the family. I requested my sister to invest in the first center. She agreed and she did that. I asked my wife to that. I'm going to live off her salary. She said, fine. Ryan: I think all of us have done that at some point. We also as an entrepreneur, I remember the first year, my entire salary was paid by my wife when we started businesses. Rishabh: Yeah. So that, and then I had some savings, so I thought, let me make sure that I have no, I'm going to And Ryan: you had, you didn't have your baby by then, right? No. This was long time ago. I was Rishabh: very recently married. Just one year back, I'd gotten married. Ryan: What did your in laws think about you starting a gym? He was an MBA guy working for a top shot company, consultancy company. And now suddenly he's opening up as a gym. You know, people think gym trainer, right? Yeah. So was there any resistance from your in laws side? No, Rishabh: I think they were We were pretty chilled out about it. So they're like, fine. I mean, I've, I've never had that discussion with them, but I'm sure Asta had. But I, I think they were like, whatever you guys are happy doing, do it. We've done our part. So, so, Ryan: so, you know, you're taking your bike and searching in the bi lanes to find this gym. How did it happen that, you know, you got expanding? Rishabh: Yeah. So, then very fortunately I met Mukesh Bansal. Ryan: The Mukesh Bansal? Rishabh: The Mukesh Bansal. I, he was one of our first few members. For Ryan: those who don't know, Mukesh Bansal was the founder of Myntra and he sold that off to Flipkart. And then Rishabh happened to meet him. Yes. In the training. Rishabh: In, yeah, he he happened to walk into the first cult center. So there's a lake, we opened opposite a lake. And at that lake, a lot of people come there for running and Mukesh also used to come there regularly to run and walk and things. So he just saw this and saw, you know, our, it's looks, looks like that these people are doing MMA and boxing and they're doing something which is a different, very fit person. Very, very driven from, you know, from a workout standpoint. So he just walked in I took his trial session and he bought the membership over a period of that journey. I just realized that he, he was very supportive. And I realized that if I'm just getting some time from him, that's a big deal because most early stage entrepreneurs don't get that kind of mentorship. He was very supportive in terms of mentoring me. Just telling me the best practice in terms of customer experience, how to scale the business and everything else else around it. So I just learned a lot from him. And finally, you know, he decided to start a you know, healthcare venture called CureFit. And I just wanted to work with him. So we, we got talking. I was anyway, you know, working with him from, from the, from a standpoint that I was reaching out to him for mentorship, for guidance whenever I need it. He was going to help me scale the business from the outside to a certain extent, but when CureFit happened we decided to. This partnership to a much deeper level. And that is when cult got acquired by Curefit. And I joined the Curefit team, started working with with Mukesh. The thing was that Mukesh has built businesses in the past. He is a very seasoned entrepreneur and he knows how to scale businesses. That's not what I know. If I had to scale it on my own, I can guarantee I wouldn't have been able to do it. But what I know is how to train people the right way. And I could see this as the lifetime opportunity for me to be able to train millions of people. I couldn't have done it on my own. So I thought this while I understand right now, I own this gym tomorrow. I will not be the owner of this gym because I'm going to end up selling it. But that's fine. Eventually, if you create the right kind of impact, that's it. That's what we all need to do. So I made that call. And that is where the journey of actual cult that people see right now started. Ryan: So that was one phase of your life where now you went, you met Mukesh and you've gotten this expansion going and you're part of the team that sits in the driver's seats and says, okay, we want to make an impact on people. How has it had an impact on your personal life now that cult is almost visible in every neighborhood across the country? How is it that it's affected your personal life? You recently had a baby. Yes. About a year ago. So. Becoming a father. So one is you had the first baby, which was the gym. Now you have your own baby. So what's life and how has it changed for you? Rishabh: Yeah, I think first of all, cult has had a major impact on my life. My life can easily be divided between what was before cult and what is after cult. I, I know for a fact that I'm a changed person after that. I know for a fact that people who know me, they can just, you know, validate this statement that Rishabh is a changed person after cult happened. And it's just the, because I was so passionate about this business, I just started spending a lot of time at the gym. I also started to, because I was around equipment and very fit people all the time. So I just started working a lot on myself. I also never had the opportunity to, because we employ like so many trainers across, you know, so many, so many of our centers and I never had the opportunity to inspire people. The way I do right now. I was never in a role where people would look up to me. So it was very important for me to lead by example, to walk the talk. So I had to really, really work on myself, my own fitness, my health my knowledge, my, scale upgrade, et cetera. So I just really had to spend a lot of time doing all of those things, which meant I couldn't spend time meeting people and socializing and all of that. But fine. That if that change had to happen for good, that had to happen. No regrets. On that Angad my son was born 18 months ago and that was another transformative experience. I just like my mindset just changed overnight. Everything changed for me. It happened in, in, in. multiple ways. He's just clarified the priorities for me again, because I want to make sure I understand that how important health is in anybody's life. I very strongly feel health and exercise and fitness and nutrition should be the top of mind for pretty much everybody because that drives everything else in your life. So, I, and I really want Angad to be following a healthy path. I want him to probably pursue Ryan: a sport. I'm just, I'm just visualizing that Angad is going to have a table tennis in your house and he's going to like my crazy dad's invited the whole neighborhood to play table tennis. In fact Rishabh: so, so he's never seen any kind of you know, the, the kind of content that keeps floating around on, on, on, on phones and iPads and all right now. So he's not seen any of that until now, but he sees his dad work out, right? He sees me work out. And the only thing that he sees he's so far seen on TV is So he thinks this thing is cricket. You know, you turn it on and so he's now he's just 18 months old. He picks up a ball and he's trying to do some bowling actions. And after he bowls, he says, how's that? So, so I'm just saying that I just want to give him the best environment possible so that he can make the right decisions for himself. So I've just started again. working a lot more on myself. I wake up at 4. 45. I finish my workout. So what time do you go to Ryan: sleep? Rishabh: I sleep by, so he sleeps quite early. He would like, we start winding down at 7 p. m. Which means our dinner is done by 6. 30, 6. 45. Wind down starts at 7, 8 p. m. is when he sleeps off between eight to nine is when I would just sleep off. So when he sleeps off, I do my just next to him. I do my foam rolling and some amount of mobility. So you're Ryan: around, but he's like, he's sensing the parent's presence and he's nodding off to sleep. Rishabh: Yes. And then I would just get into bed put on my reading light, read a little bit and then fall asleep. So it gets to 830, 845, but that's, that's the max wake up at 445. I don't eat anything in the morning before workout because mentally I want to work out. I want to move before I, Put something into your mentally. It just, it just works better for me. It just. It just connects better with my identity. Ryan: For everyone out there, at some point of your life, you would have eaten before a workout as a trainer, because everyone says that, right? But now you've evolved, like you've evolved in your business, you've evolved with the sun, you've also evolved in your choices of eating, this evolving. How did you feel when you ate and worked out? And how do you feel now without working out? Because I want to know your perspective. I don't know. I've been doing Rishabh: fasted workouts for a while now, and I love my energy in the morning. When I eat food first thing in the morning, You feel sluggish? I feel a little because it probably takes time to digest and things like that. So I'm just better off using what I ate in dinner as my pre workout first thing in the morning. But for sure, if I'm working out later in the day, I'm pretty sure I'll need to need to load some food, but I generally don't work out that late. I just work out. Ryan: It's, it's, it's amazing that you're doing this because most of the clients that I've worked with, including you they all evolve and they always ask, what's the right type of workout and what's the right type of diet. But if you dig a little bit deeper, you'll begin to figure out what works for your body. What is your bio individuality? You know, this idea that you work out so early in the morning to, to India, this is foreign, you know. Getting to bed at nine o'clock. I don't think anybody on the planet does that. Right. And so like, how can this guy do it? And, but it's part of your life. Yes. You run a very successful fitness business, fitness gyms and studios open up at 5am in the morning. Obviously you want to lead by example. One of the leading by example is getting up that early in the morning. Do you take a nap in the middle of the day? Rishabh: I'd love to take a nap, but I'm not able to do that because I have to be at work. through the day. So not able to take a nap, but weekends I do for sure. Again, Angad takes a nap in the afternoon. I just go and use that opportunity to, you know, snuggle up and take a nap with him 20, 30 minutes, but that's golden. If I can do that every day, I'd love it. Ryan: So now that you've identified your space with your family and your business, you know, your son is the center of your universe. We see a lot of unhealthy children. You mentioned strongly that I want to give him the best opportunity for fitness and that word came in very strongly. A lot of our Indian children are not healthy. You're a father today. You run a very successful fitness business. What is your advice to India? from their children's upbringing, right from, you know, you said you put your son to sleep at eight o'clock. I used to put my son to sleep at eight o'clock when I tell my clients, put your children to bed early. Oh no, 1030, 11 is a normal time. Can you give us a message as one of India's leading fitness gurus on how important it is to bring up our children correctly, how important it is for parents to lead by example? Rishabh: That's the most important thing. If you think about it, they are the future of the country. They need to be fit. We got them into this world. It is our responsibility to make sure that we give them the best environment possible. All we need to do is give them the environment. Everything else they will pick up and they will do what you do. So very important for us to walk the talk, lead by example. We can ask them to play a sport or to go for a run in the morning. I mean, of course, when they grow up a little bit, we can ask them to do whatever we want to do. But if we don't do that ourselves, they will just not be interested in it. So we have to be out there doing those things ourselves. For example, I would be very happy while Angad has all the independence in the world to do whatever he wants, but I would be happy if he pursues a sport. For that, what's important today? Today, it's important that his dad plays a sport. So I play basketball once a week. I go for swim a couple of times a week and I make sure that I compete at some level. Of course, I'm not competing at a very high level right now, but wherever there has to be some competition, some sport in my life. So Angad can see that my dad's, you know, getting me a medal at home and he's so excited about it. Ryan: And that is how that's, that's very inspirational because if your child, you know, constantly tell your child, you need to come first in class, you need to come first in running race, you need to be good in basketball. But if as a parent, you're kind of leading by example. So that's so inspirational. Rishabh: That's what's needed. I mean, we need to wake up early. If you want them to wake up early, Ryan: we need to wake up early. So now that you've established everything, your business is set, you have a child, and he's the center of your universe. In our country, everyone goes to IIT GE class. They study, study, study. How important is fitness? You're one of the health gurus of the country. So in your mind or in your thinking, when the members come to you, Gym membership, your fitness membership, , how do you inspire them as parents to work out? How do you inspire them to take care of the children? What is the routine? Kar routine? Let let us know how you can inspire India. Rishabh: I think this is one of the most important things that we can do as parents. K. Kids, our children, are the future of this country. Ryan: True. They are going to, you know, define. But going to IIT class is also smart, but no one looks at fitness. Ha ha, fine, I mean, Rishabh: nothing against education and, and pedagogy and things like that. I feel that, in your children's lives, never let sport go. Let the sport be there. Because sport teaches you everything. How? Ryan: If Rishabh: you play team games, Ryan: then Rishabh: you understand how to work with people. How do you be really coordinated? Like Dhoni. Ryan: Master leader. He didn't go to IIT, but look at him. Rishabh: Look at him. Like how he, you know, makes decisions on the fly. Ryan: But if my child is not like Dhoni. Very shy, very thin, weak. Like even I was very weak. I was on the volleyball team. So, what should parents look for to advise their children in sports? I think You're talking about teammanship in team sports, right? Rishabh: The rest, the parents don't have to tell the child what to do. The parents need to do what I'm doing. So what I'm trying to say is, if I don't play a sport, I mean, I can ask Angad as much as I can to go and play basketball and to go for a run and things like that. But he will only do it when he sees me doing it. Now, He has all the independence to be whatever he wants to be at a later point. He can choose his career. But I think that I will be happy if he pursues a sport. What is important for him is that I play a sport. For him, it is important that I win a medal from somewhere and bring it for him. So that he thinks that he has won a medal for me. Papa has Ryan: won a medal for Rishabh: me. And how do you get a medal? You play sports. Ryan: Purple. Papa, aap toh orange belt hai, main toh purple belt hoon. Competition ho gaya. I actually as a father felt I have to do better. Rishabh: Exactly. At some point they'll start giving us competition like you said. But we have Ryan: to be inspirational. Rishabh: It starts here. Agar main chahata hoon ki mera beta healthy khaana khaaye. He eats from my plate right now. Ryan: Do you smoke? Rishabh: No, I don't. Ryan: Do you drink Rishabh: very rarely, Ryan: but not in front of your kid? Rishabh: I mean, I do it in front of him because I think as long as I have a healthy relationship with alcohol. I would let him see it. The problem, however, gets to the point where the relationship with alcohol is bad. My father was an alcoholic and everything that I saw with alcohol was like really bad. It was just a lot of stress. And which is why I feel I can't keep him away from things like that. I can't keep him away from having to see people drinking alcohol. But you're Ryan: also disciplined. You're very disciplined in your diet. Yes. Rishabh: Okay. I mean, even if I drink, I can't drink more than a pint. I'm done. You're done. Ryan: But is this true that gym trainers or fitness trainers or fitness gurus are so disciplined or visionary? how to build the body and all, that they know that the nusha of alcohol is not helping them in their workout the next day or for the next 10, 15 days. So is this a common thing among all your trainers and all that, you know, alcohol consumption is kept to a low because it affects the body? Rishabh: Yeah. Our trainers are you know, by design, very healthy and fit people. They also work very hard. They may it's necessary classes linear, but they are on their toes. They also have to be mentally sharp because we are very focused on customer experience as a brand. They can't really, when people can't really in that job, people can't afford to be drinking alcohol regularly. Okay. At least, I mean, I know there is, I'm sure you will support this point. Alcohol, pehle. True. And then next morning you wake up dehydrated you don't feel fresh, your workout is not that great, so it's, your entire next day is gone. And if your day is gone as a trainer, then that's just impacting so many other people. Ryan: So you are saying that a trainer, a lot of people in our country, who don't have a job, are thinking that, I can become a trainer, because they are passionate about fitness. What are the criteria that you as Rishabh look for when recruiting a trainer? I mean, what are the qualification tick marks required for, let's say, anybody listening in to become a good trainer? First thing I look for is purely passion for passion, passion, passion, calm, passion, fitness, skill, passion, Rishabh: fitness skill, definitely. That is definitely one checkpoint for me. I need people to walk the talk. But even before that, I use somebody who would like to teach. People. Are you somebody who gets excited? Not like that first Ryan: gym trainer. Exactly, Rishabh: exactly. That guy. Maybe he's really fit, well built, but he's Ryan: not a teacher. They need to be fitness. Do I have the ability to teach? Yes, exactly. To be a guru to somebody. People Rishabh: generally get confused between being. Enthusiastic about fitness or being a customer of fitness and being a trainer, both are different things. You have to be enthusiastic about fitness, I agree, to be a trainer. But just because you are enthusiastic about fitness, fitness does not make you a trainer. Toh woh temperament chahiye. Fitness also is a hard thing for people. When people come into the gym, I mean, we are asking them to move. We are challenging their movement pattern. We are asking them to, you know, lift heavy weights, etc. It just requires a lot of patience to, you know, teach people the right way of moving. Ryan: Patience. Exactly. So teaching patience. Confidence. Confidence. Why confidence? Because I mean, when you Rishabh: have to be, you have to have a very strong point of view about things that you are telling. People, there is also so much information all over the internet, , science, and all of those things are there. So as a trainer, you need to make sure that you know your thing and you're able to communicate really well in case of group classes. If you're taking a class of 25, 30 people, and if you're not confident about what you're saying, why should people even, why will they even listen to you? I think they, they will not follow you, then they will not be able to follow you. So jam interviews trainers. So there was until many centers I used to interview. Each and every trainer coming into cult. So we used to go to Guwahati, Calcutta, Haryana, all these different places to just find talent and interview them. So we used to do interviews in open fields. Recruitment drive, we told people that there is going to be a recruitment drive, it's a Bangalore based company, people are coming to do an interview. So some great athletes and everybody would come. Wherever I saw that there is a guy who's struggling a little bit in explaining things to me, just because. They're hesitating. It's not that they don't know the concept. They're probably hesitating. Toh main kya karta tha ki, usko main bolta tha ki, ab tu ek kaam kar, go to that corner, aur mujhe wahan se squat karna sikha. Aur, jitne bhi log yahan baithe hain, un sab ko sunayi dena chahiye, mujhe sunayi dena chahiye, main itna door baitha hu. The only thing I wanted to see, is he willing to put himself, or herself, outside their comfort zone. Even if you teach the Ryan: wrong squat, I will teach you how Rishabh: to do the right squat. I mean, they've never faced a crowd kind of people that would, you know, come to places like Cult. They hesitate, they're hesitating in a one on one discussion. And I know this guy will probably not do a great job, you know, from that corner. He'll not be able to, he's just, you know, terribly challenged from, from standpoint that maybe he could get embarrassed is what I'm trying to say. But if the guy made the effort for me, that's a win for me. That's a checkpoint. Now, let me go to the next stage. I will teach him how to teach a squat, no problem, but this guy has ticked the box for me. Ryan: Do you think trainers shelf life is also limited because it's based on looks also because you have to look good and so maybe by the time they're 35, 40 their career starts dwindling because this is what I have heard, that I have to make money in 10 years, then there's an injury, It's Rishabh: not like that. I think that with experience you learn more and more. And if you're doing fitness, eating good food, and taking care of your lifestyle, then 35 40 is not, it's not old, it's actually very young. So that is an advantage of being in this profession, that at 40 years of age, even from how you move, Even from the point of view of having aches and pains or how you look, you will not be looking older. So that is one benefit of doing fitness. But otherwise, as you get more experienced in the industry, you become more valuable. You can probably charge more for, for what you do. You don't have to take Ryan: so many times. That's very true because I remember once I hired a Tai Chi instructor and it's a young boy, 22 23. So he came in for the first workout and he asked me to do Push ups with my my elbows inverted without even doing a body assessment. And I was like, I'm 45 years of age, and you're asking, I can do a normal push up, I can do a fist push up, but I can't do this push up. Hey, nothing happens, you can do it. So I think what you're saying about the wisdom, right? So as you get older, you have more experience, you tend to understand people more, and therefore you're able to guide better. So sometimes a more Educated trainer may not be more smarter than a more experienced trainer and I've seen both, you need both, you need a balance of both. Yeah. Rishabh: So even for like these 35, 40 year old folks who've been into the fitness industry for a long time, it is very important for them to keep upgrading their skill set. There is, I mean, science is evolving every day. You can't be talking things that were fresh 20 years back. You can't be talking those things today. So it's very important to upgrade. So you have to study for that. And that's the reality of the fitness industry. So Ryan: when I'm doing someone's nutrition counseling, I always say that, Bro, there's a lot of science. But what's the problem with the human race? It's the starter's problem. He comes to the gym, signs up. So I think you don't, you really start implementing science after one or two years of sincere training. First, you get the basics right. Speaking about wisdom and experience. I've seen a lot of videos of your mom doing weight training. Weight training is so important for elderly people, especially ladies. Because your mom, Really, she lifts good weights. How is it benefiting her? Why is Mr. Rishabh making his mama do weight training? What is the story behind it? What is the science behind it? Rishabh: So, after the age of 30, all of us would typically start losing 3 8 percent of muscle mass per decade. Then, women especially, after they hit menopause, they lose muscle mass and bone mass really quick. We all will lose bone mass as, as we age, but women after menopause, they will lose it really quick and which makes it makes them more susceptible to getting fractures and falls. So that's the problem. The problem actually is that it's not, not lifting, you know, losing bone mass is not good for the quality of your life. We know that lifting weights can really slow that process down and help prevent that Loss of bone and loss of muscle, direct implication on how you move, how you feel you know, get, nobody likes to get fractures, right? So those kinds of things. And which is why I feel it's very important for pretty much everybody to lift weights and even more important for women. And if you think about it in the early days of human evolution, it was women who kept us alive, right? All Ryan: the lifting of the food preparation. Rishabh: Exactly. They would do all of that work, which means they've been lifting weights since then. Not to mention there is childbirth and the fact that women, it's women who carry their children much more than men, even, you know, children, they want to be carried more by, by the mothers. So they've again, Lifting weights is very natural to them. Lifting and carrying weights is, it's the most natural thing that a woman can do. Now, there will be people who will say, Gym jaoge toh body ban jayegi, muscles ban jayegi. Agar dumbbell uthaoge toh, dumbbell tumhari. And, and then they would say things like, it'll make you look manly, it'll, you know, all those kind of stupid things. Because muscles, and I'm saying stupid because muscles don't really have a gender, right? Muscles are not reserved for any gender. In fact, muscles only have a functionality. They exist to. to make you move, to make you work, to keep you healthy. And which is why I really, it's very strong recommendation for all the women out there to prioritize weightlifting and they don't have to get intimidated by big machines or the big guys at the gym. Like I said, some of the big guys were really helpful for me. So just walk in, ask for help and start that journey. Ryan: So how often does a lady maybe plus 30 plus 40 plus 50 need to work out per week at least three times a week? Rishabh: I think they should be lifting weights three to five times in a week. That's what my mother does also. She goes with me five times, five times a week. Was Ryan: she already working out before you started this cult fit journey? She was always a fit person, Rishabh: conscious about fitness. So she, used to do aerobics and a lot of endurance training. When she got, she got married at an early age. And at my dad's house, they had this well. So what she used to do was just pull out water from that well, about 40 buckets in a day. That's, that's like legitimate strength training, right? Most people I know right now won't train like that. She was also young and you know, her body was supporting that kind of activity. So she's been working out since then. Of course, there was no trainer. There was no gym. Then she got a chance to work with an aerobics trainer. So she worked a lot on her endurance because she was very fit. When my cousin needed a kidney, she was able to. You know, donate one of our kidneys. Ryan: So your mom does weight training after donating a kidney to one of your cousins? It's Rishabh: been 12 or 13 years since she donated one kidney and she's been lifting weights like in a gym. I said, pulling water out of the well and all is also weight training. She would have carried the three of us for me and, you know, my siblings for, for a long time. That's also weight training, but she's been lifting weights at the gym since cult started. So since 2015, she's been regularly. Ryan: So speaking of lifting weights and you're talking about moving, how important besides your mother, is it important for everybody in the family to move? 100 Rishabh: percent because when you see people working out is, I mean, there is something about fitness that spills over. So the bottom line is that if you are a fit person, if you're somebody who works out every day, I can guarantee you will be more productive at work. I can guarantee you will have better relationships. You will be, you will of course be healthier because that's what exercise does to you, but you'll also be happier because you know, you have no aches and pains and you're able to do your own work. You are much better at the activities of daily living. So there is a lot of happiness around you and what there's one more thing about, you know, doing fitness or, or doing things that are opposite is when you're with people. who are doing that particular thing, you are also more likely to do that particular thing. So if you become somebody who works out, people around you will be working out and then people around them will be working out and that just becomes a chain. And as a nation, we become much fitter, much happier, much productive, Ryan: much like going to the movies, you know, it becomes a culture. Hey, let's go for a movie. Hey, let's start moving. You know, hey, let's go for a walk together. Hey, let's go cycling together. So exactly. So wise points. Now, speaking of people moving. Today we are all wearing exercise wearables, wearing trackers. So everything is getting tech tech savvy and everything. You know, you're in that cutting edge world of expanding your gyms, the exercise industry, the fitness industry. You have Hrithik Roshan on your team advising fitness programs and attracting people to work out. As you explore, Are there any secrets in technology that are coming out? Or do you see any promising trends as a guru in fitness that you're like, I think this is going to become something good for us to have as part of our gyms or as part of our exercise training regimes? Rishabh: I think as the awareness about fitness continues to increase, people have started to realize that Working out at a pace which allows them to work out nicely versus just going crazy in the workout is something that would keep them consistent in the workout for a long, for a long run. And people are also understanding the importance of consistency and compounding over, over many years. So I really see a moderate intensity. workouts from a weight training standpoint where people are working out, taking some rest and then working out again, but making sure that they're recovering enough between sets to get a great workout by the end of it. So I see that happening. I also see a lot of focus on joint health. I talk to a lot of people because I I really want to be aware about, you know, what's the problem that I should be solving today versus five years down the line. And I just keep talking to people. And I've realized that most of them that I speak to have started talking about joint health, have started talking about the fact that, you know, I want to be fit when I'm 60 years old, I've seen my, well, yeah, only yesterday someone, a woman told me that I'm very inspired by my grandmother. My grandmother at the age of 90 does all her work. on her own. I want to be like her. I don't know if I'm going to live until 90, by the way, but even if I live till whatever, 60, 65, 70, I want to be like her. And I know that lifting weights, doing cardio is going to give me the energy to be like her. So I, I see people focusing a lot on longevity. I see people focusing a lot on health span and those things look like the upcoming trends to me from a technology standpoint, of course, there are these trackers, which can track your sleep, trackers, which can track the quality of your workout. And all those things, while it's not necessity, I feel because eventually if you wake up and feel fresh, you know that your sleep was great. Right. If you, if you feel like, you know, you can, you know, jump out of your bed, get a great workout, then you don't need a tracker to to tell you. Ryan: That's so true. Actually, you know, I'm, I mean, many a times, if I know I get that eight hours of sleep, the whole of next day is just like so calm. Yeah. And so happy. Yeah. You feel like doing things, right? So, yeah. So feeling good in the morning, getting up with or without technology. Many people will be watching this podcast and be saying, should I do fitness? Should I not do fitness? What is the maximum goal when people come to CultFit? Like statistically, the beginners come in, what is their predominant goal? Rishabh: Yeah. So I've seen At a different point in time in life, people have different goals. Now it could be like, there could be a 40 year old who wants to look absolutely shredded. At an individual level or anecdotal references, we will have, you know, all kinds of scenarios. But on an average, what I've found after talking to people is, when people are young, like in, you know, 18, 20, 24, 25 years old, post time, majority of logo goal hair. Ryan: So what are the looks? I want Rishabh: to lose body fat. I want to look a certain way. I want to make a good figure. I want to make a body. And that's the reason I'm going to the gym. And I want it fast. This is the goal at that time. But as they keep maturing in that journey, and it goes through a lot of ups and downs. People go to the gym. After that, they drop off. After that, they feel like going to the gym again. We've all had gone through that. But as they mature in age, the goals start to look like, fine, looking good is going to be a byproduct of lifting weights and doing cardio and eating healthy. What I really care about is Can I, can I move well? I feel very stiff in the morning. What I really care about is Do I wake up without aches and pains? And that's what people are telling me. People are, and the example that I gave you, right? This woman who wants to be like a grandmother doing, being very independent with her own work and everything else, the lower goals from just looking good, it changes to feeling better. It changes to having no living a pain free life. It changes to being very healthy overall. Joe health element, Pelle, Logan, about Mila, Osage, but look, botany, Garten, who bought me, okay, the focus comes from just looking good more towards a wellness spectrum. So that is how I see the goals evolving, but I'm pretty sure all of us go through, you know, that that journey. Most of us go through that journey. Ryan: Yeah. I remember when I was young, I, my first time I hit the gym was in 10th standard. And I remember I went with one of my friends and the coach said the exact same thing that you got because I was a skinny kid, right? And, and the coach says to my friend, yeah, you can do the weight training, but you're not meant for weight training. And that really hurt, you know, and I used to be on the college powerlifting team. Okay. Right. And so as a skinny individual, I could lift really heavy and we were the gold medal winning team. And so the younger years was like muscle banana, body banana, protein powder, kika, sub cheese, kika, whatever possible. I tried and I realized that somehow maybe my, the apple, you know, doesn't fall far away from the tree. The genetics, the mommy, Papa . So they were skinny. But now at the age of 48 I keep telling my trainer. I should be able to touch my toes. You know, I should be able to tie my shoelaces you know, bend down. I should be able to do a squat and sit down in a squat for two and a half minutes. You know, I should be able to do my Surya Namaskars. I should be able to lift my son who's 30 kgs, right? So small, small things like that are more valuable today than body bananika. But you, you pointed on a point, which was how important that people want to. burn fat and What are Rishabh Telang's five tips over the years that you have learned for fat loss? Rishabh: Yeah, I will I keep getting this question. So pretty much top of mind. I'll just sum it up first. Nutrition is the most important thing when you want to lose fat. First thing is eat less food. And we live in a society where Second, eat sufficient amount of protein. I again spoke to Quite a few people. And I told them, I'd like to help you with your goals. Just tell me what your day looks like. What do you eat through the day? What, what, you know, what are your goals? While people felt that they're eating a lot of protein, they didn't have protein in their diet. So I feel that there is a change that we can make, and I'm not saying go overboard, but they should eat sufficient amount of protein. Third, lift weights. Three to five times a week, go to the gym and challenge yourself. You've got to work hard. at the gym. Fourth, sleep. Actually, I'll bring sleep on the top. Sleep is everything. Sleep, bad sleep is going to disrupt your eating behavior. Bad sleep is going to disturb your workout quality. So agar sleep kharab hai, and I've been through a very rough phase in my own life with respect to sleep, but agar sleep kharab hai, then you have no business worrying about fat loss. Fix that first, because otherwise nothing is happening. And finally, you've got to make sure that you're getting off the couch. So. move a lot through the day. When I was with you on my nutrition plan. I remember you told me to walk. Ryan: Yeah, because whilst you looked very fit, you had a little bit of a higher visceral fat and that could be your genetic, you know, as a Marwadi you get that genetic. programming into you where fat deposition is higher. You don't see it because you're pretty flat, but when the weighing scale went internal, and so we realized that walking was the only thing that would help you out. Rishabh: No, I, and I was honestly, you changed a lot in my eating pattern. I've learned so much just being on a plan with you. And I learned so much about myself, like the kind of food that just does not agree. With my gut, the, the kind of food that probably disturbs my sleep. So a lot of learning happened in that process. So while I came to you I'm going off topic, but yeah, yeah. Since we've got gotten it while I came to you with the goal of, I don't know if you remember now, but my goal was like, do better at sports, improve exercise performance, build a lot of muscle mass, shred body fat. And those things happened and I, if I remember it right, I dropped four to 5% body fat in the first month, in the first four weeks of being on a plan with you. All of that happened. So when I came to you, I used to get a little before that for a few years, I used to keep getting a sore throat very often, pretty much twice a month or something like that. And I went to doctors, they gave me anti acidity pills and Some other medication and someone told me that you may have gerd, we may have to operate it, and things like that. So in my mind I thought maybe I'll have to get it operated. Maybe I have some something going on, which I don't know about. But when I came to you with a different goal, you fixed my food, all of that goals I achieved. But what I achieved was I like 4 1, 1 and a half, two years after that and get a sore throat. And I realized that it was probably because of the acidity that was. happening and with good food, it just, you know, took care of the acidity and the throat was fine. So Ryan: the secret pill in all of that is just a simple concept. Whilst you can have a fitness diet with the right amount of carbs and protein and fat, most people don't do a little bit of a deep dive. into what fat, what protein, what carb. Correct. And the quantity and the timing. Exactly. So once you start getting this aligned, which is what you did, you came and you paid for a six month plan and then you started aligning it and then you started preparing it. So you already had the knowledge, but probably the execution and the small filtrations of the good, the bad and the ugly did not happen. And I think that's the basic part that most people in the fitness journey should subscribe to. Like you said, no sleep is very important. And one part to fix your sleep is not eating the wrong foods. After five o'clock in the evening you can never outrun a bad diet and you can't. You know, out eat bad sleep. Exactly. So these are a lot of powerful things that you have done and it changed your health. So I think you evolved to a level where you are now. I'm athletic. I'm pushing my body at the highest level of training. Let's go back to the ABC of nutrition, which I think most people are trying to wing it. And sometimes they're listening to a huge plethora of advices. Yeah, Rishabh: that's a problem. Just taking nutrition advice off the internet is, Ryan: you know, your mom and my mom are both nutritionists at the end of the day. So, you know, everyone's a subject matter expert on that. And so speaking about subject matter experts, we'll come back to your profession, which is fitness. What are the common mistakes that people make in fitness when they start out? Rishabh: I think the biggest mistake that people make is going too far too soon. So people, when they start fitness journey, they would probably buy an annual membership. Like I said, they wanna also achieve that goal fast exercise support, and then they would, they will be out of the fitness journey is over for most people, so going too far too soon is a big problem. Second, people just want to. To, and it is maybe because they see things on Instagram and they see things on YouTube, people deadlifting heavyweight. The thing is that they just want to start loading heavyweight and going ahead of the curve. Well, the reality is if they train slow one step at a time, they will get to that weight. They will get to that fitness level, but they want to do it in that, in that week. Ryan: Thoran chahiye. Immediate response. Immediate chahiye. Fast food, fast body, fast workout. Yeah, Rishabh: exactly. And then comparing yourself with, with other people, either at the gym or on social media, that's a big Ryan: problem. Even I have this problem and I've never been able to take it out of me. It's like, I always compare myself to a younger kid or a guy's got like beefy muscle. Like, why can't I have his muscles? Why can't I lift like him? So. You're saying don't compare yourself to somebody else. Yeah. I'm just saying, just look at Rishabh: yourself, Ryan: have your, How do I do that? Like, do I keep like a card? Okay. Last month I deadlifted 40 kgs. Then next month I do 45 kgs. Rishabh: So that is one way of doing it, that you keep a workout log and you know that your overall workout volume is going up, which means the amount of work that you've done. has significantly increased over last month and it is going up month over month. So you're doing great. If you're doing that, you will obviously build muscle. So you can do your body composition check at a four week interval or eight weeks interval, whatever works for you, but do that body composition check, take your progress pictures because that is the truth. If you see yourself in a mirror or on a camera, and if you think, yeah, I've put on some muscle, that's it. It doesn't matter how other person looks like, because it is you versus you, you just have to make sure that you are getting better every day. Ryan: I love that statement. You versus you. That's brilliant. So if somebody wanted to copy you, you know, starting in the gym, let's say a 14 year old is listening in or 18 year is listening in and they're starting from zero and they want to become like you. quickly, what would they need to do? Rishabh: Just focus on the fundamentals. Ryan: What are they? Rishabh: Things like your mobility, stability. Like I, there's one phrase that I really love. We do mobility first because we didn't show up in the crib doing side planks. You got my point? Yeah. And as children, mobility comes very naturally to us, right? All those children, they can put their toe in the mouth and all those things they can do, right? So mobility is not a problem. It's only over the years it becomes a problem for us. So make sure that you restore that mobility. You make sure that you get that mind muscle connection in place. You teach your muscles how to fire. And that happens through movement pattern training. So there are basic movement patterns, right? You and I are sitting on this chair and we'll get, get up from it. What is that? That's a squat. We just need to make sure that we are able to do those movements properly. With the right muscles firing at the right time and then eventually we are able to do that with load on it and that Load will keep going up. That's the process or Like squat is one pattern hinge is another pattern push pull Carry all those things, you know, we need to just teach our body how to do those movement patterns properly So my advice would be to just take it slow focus on the fundamentals and don't look at exercise as just exercise While you exercise, also focus on eating well. While you focus on exercise and eating well focus on following a good sleep hygiene, also focus on recovery. Very important part. What's your Ryan: recovery routine. Rishabh: I kind of spend a lot of time on my recovery. And especially after having a child. I just changed my workout and I do workout a lot. You would've seen on my Instagram, right? I'm kind of working out all the time. And which means that I'm spending an equal amount of time doing things that are not there on my social media. So, when it comes to recovery, the first thing is best recovery tool is your sleep. I mean, no matter how much people tell you, you know, do that protocol, do this protocol. If you're not sleeping well, nothing is going to work. So you Ryan: figured it out, you figured that out. And that's why by eight o'clock to nine o'clock, you're in that zone to get ready to sleep. Yeah. Rishabh: I mean, I'm in the zone at seven. Like, I would keep screens away and Ryan: so, so, so Rishabh at a party is not much fun, right? After 8 o'clock. Rishabh: You won't see me at parties. Ryan: I remember for New Year's my entire family was over and I'm constantly looking at the clock for it to become 12 o'clock and the moment it hit 12 o'clock at 1215, I was telling my whole family, okay, come on, everyone get out, go home. I need to go to sleep, you know, because we were awake by seven o'clock in the morning. So I get this thing that you, you sleep is a good recovery. Sleep is number one. Anything else in recovery? Rishabh: Yeah, of course. So after sleep, it is what you eat. If you're eating a good, well balanced diet, that is going to help you recover faster for your future workout sessions. And third, easy and light movements like things like foam rolling, soft tissue work, doing some good amount of mobility work doing deep stretches. just doing low intensity cycling, all these things, doing a yoga class, for example, these things really help in recovering faster. Once all these things are in place. Consider doing an ice bath and you know, all those protocols that are generally spoken about, they will help for sure, but that's probably the top of the pyramid. The bottom of the pyramid is, you know, these three things that I spoke about. Ryan: Yeah. You know, you did say somewhere that you had sleep problems and now you've overcome them. What do you did, what did you do specifically if you can remember to transition from that stressful part, lesser sleep, hectic lifestyle into a more healthier lifestyle, a deeper sleep? Rishabh: Yeah. So, I had a very rough phase with sleep for like, I wouldn't sleep for weeks together. and it was tough. It was hard. I also in that, but I kept hammering myself at the gym. So in that process I ended up hurting my spine. So I live with a structural spine injury and I live with a structural spine injury. That's a part of my life, but I feel it happened because of bad sleep and lack of recovery. Therefore, how I fixed my sleep is I just realized that it's behaviors first, that you fix your behaviors and your sleep automatically starts to get better. And sleep is not just the nighttime. Your preparation to sleep actually starts in the morning. So I started getting in, I started a habit of meditation at that time. And I started with very, it's very hard for me to meditate, to sit that still for like 10 minutes or 20 minutes, but I pushed myself into it. And I used to, the first thing in the morning I used to meditate under the sun. So that exposure to sunlight, which I still do right now, that's mandatory for me and my son. We have to get that morning sun exposure and evening sun exposure also for him. So I started meditating under the sun. I think that played a really important role in just. Making sure that my day goes very nicely without much stress and everything. I also, second thing I did was an early dinner. So I just finish my dinner off at I mean, right now I'm doing at 6, 6 30, but at that time, early dinner was like 8 PM for me. So I started doing dinner slightly early compared to 10, 30, 11 habit of feeding very late at that time. That really helped. And just overall working out. in the first part of the day was something that worked well for me. I also limited caffeine intake significantly. I love my coffee. I drink a lot of coffee right now, but after 12. There's a full stop after 12. No coffee. I Ryan: remember when we were working together, two things that I knew that were going to affect your sleep was caffeine and the branchine amino acids. And a lot of workout executives will take pre workout caffeine shot at seven o'clock, eight o'clock in the evening, that you get a sleep, but you get a very light sleep. So when you get up in the morning, you don't feel fully rested because you didn't hit, you didn't hit the deep sine wave sleep. And I've had people who are even sensitive to BCA from whey protein. And so the moment we give the BCA or the whey protein in the morning, Or we change the workout to the morning. They just started getting deeper sleep. So these, these are small things that, you know, will start popping out with people trying to do fitness. And in the fitness world, you know, you I see a lot of your Instagram videos and stuff like that. What are your favorite movements in the world of fitness? If you had to choose, like, you know, whenever people come for my counseling, I say, choose only five foods you can eat on the planet. So, Rishabh, if you had to choose only five. movements for fitness. What would those movements? First Rishabh: is going to be weighted walks. Ryan: Weighted walks. Rishabh: Yes. I love weighted walks. And that's, again, I think that should be the, that can be the starting point. Is it like Ryan: carrying two shopping bags and walking? No, it's putting Rishabh: the, it could be that. Yeah. But it's also just you put on a weighted vest and walk. Okay. It's a great way of just getting strength training into your life without having to worry about, you know, form and technique and all of this. So Ryan: all the people who go walking in India, can they just put a knapsack on their, on their back and go walking with that? And say about five kg plate in that or ten? Even Rishabh: lighter. I mean, they can start with just two kgs. They don't have to go five and do their normal walk and just walk. So that's weighted walk. That's Ryan: your favorite number one. Rishabh: That is my favorite number. If there's one exercise I could do, I would choose that because that helps you build muscle. That is low impact. So it's not going to hurt your joints as you get older and it is going to help you build bone mass. Your cult Ryan: sales manager is not going to like this because everyone's going to go walking and nobody's going to turn up in culvert. But what's your number two? The thing is, if more people are doing fitness, They'll still turn up in a fitness studio. It's better for any fitness Rishabh: business in the world. Ryan: That's true. Because the same thing happened for nutrition. The more people that started running and doing fitness, the more started taking care of their breakfast in the morning. They turned up for diet plans. What's number two? Number two is Rishabh: Get to the gym, do squats, do deadlifts do bench presses, do pull ups and do push ups. So these kinds of things I would really include in my, in my training plan. I mean, there's this list can be really long since you asked for five minutes. So, Ryan: so, so basically you're looking at, you're just looking at people stimulating their muscle and that's what you're looking for at the end of the day. And I think for me as a nutritionist the movements that you've just given me are predominantly those wherein you say that muscle is the only age reversible organ. Yes. And because you've asked people to do this movement, they're going to stimulate the muscle, which is not going to grow older, you know, cool. We've had a nice session today, but I can't let you go before I ask you some quick rapid fire questions. What are the top mobility exercises that one can do if they can't get to the gym? Rishabh: Okay. Surya Namaskar. It just gets the entire body moving, finish that off a few rounds, and then don't just stop at mobility, get pushups done, get some glute bridges done, get bodyweight squats done, and get some burpees done. Ryan: Awesome. What's your favorite post workout meal or meals? Rishabh: I love my post workout meals. So I do basic simple oats cooked in water or milk. I'd have egg whites along with it. And I love a whey protein smoothie or a plant protein smoothie, whatever. So the smoothie would, smoothie would be in with a banana, some peanut butter, and I love my peanut butter in either oats, milk or water with one or two dates. Ryan: Awesome. Five habits that have helped you grow as an individual. Rishabh: Waking up early in the morning and working out, first thing. Reading at least 10 pages a day. The mandatory sun exposure that I do with my son. Spending at least doing at least one quality interaction with a family member or somebody I, I love and following a timely sleep hygiene. Ryan: You know, you've been training for many years. Are supplements crucial to getting that killer body or having a great fitness life? Rishabh: I don't think so. I think the most important thing would be the quantity of food. And then if you have enough variety within your food, as in you're eating enough sufficient vegetables, You're eating sufficient protein. You're also including some good carbohydrates, etc. And after that, when you've been into fitness for a long time is when having supplements will probably give you an edge. Ryan: Three advices, you would get into a time capsule and travel back in time and tell your younger self. Rishabh: Never let your sleep go off for a toss. Just make sure that sleep is. Topmost priority for you. Second is hang out more with people who support your goals and are able to push you to be better every day. And third is just travel a lot because I've learned a lot. Whenever I traveled, how much ever I traveled, I think. It could have been a lot more than that. Ryan: So at Kalfit, you have Hrithik Roshan as a brand ambassador, and you spent many, many hours designing workout programs with him. And he's one of the fittest Indian men that we have seen. What is it like to see Hrithik Roshan work with him and even work out with him? Rishabh: Yeah. So I've, I've never worked out with him. I have worked with him, with him on creating workout programs. I would say he is humble. He's intelligent. He knows what he's talking about. And he's deeply passionate about making fitness accessible to this world. Ryan: Before you go, I know you've searched on that small bike through the lanes and I can always visualize you like, like nice dark glasses, searching for a place. How did you find Hrithik Rishabh: Roshan? Okay. So I've been a huge fan of Hrithik Roshan. And so this is much before cult. Okay. And after one of his transformations, I actually tweeted to him, Hey Hrithik, what does your nutrition protocol look like. And I had no idea that at some point I will Ryan: be working with him. Rishabh: We'll get to work with him very closely. I will get to create a workout program with him. HRX workout. That is one of the top favorites of people at Cult. While I worked with him things that stood out for me. One was he's very humble. Second, he's very intelligent. He knows what he's talking about. And he's really passionate about creating an impact in the world of fitness. Why? So what I'm trying to say is that he could have delegated a lot of things on the workout, but he made sure that he spends time with me giving me the insights that he has learned over so many years working out and learning about his body. And that was my experience with Hrithik Roshu. Ryan: Awesome. So we have gone riding the bike lanes to find your first gym, to waking up and cuddling your son and getting morning sunshine, to how Hrithik Roshan works very closely with you at CalFIT on the HRX program. It's been a pleasure today. To meet with you, Rishabh, you've been one of my clients and then that too, one of my most disciplined clients in your diet and your nutrition. And hearing today that you go to sleep by nine o'clock in the evening is testament for everyone out there that, you know, if you want a fit body. If you want to be successful in life, sleep does matter, diet does matter, and above all, you need to work out with a smile. So thank you for joining me today. Rishabh: Thank you, Ryan, for having me. Absolutely enjoyed the Ryan: conversation. Awesome. 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. 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 28 November 2025 How Drinking Dead Water is Harming you: JIVA Water Founder Explains In this powerful new episode, we dive deep into the story behind JIVA Water with Srini, the co-founder and visionary behind the brand. Srini shares how the idea of energising water was born and how JIVA is transforming the way people think about hydration, health, and everyday wellness. He explains the science and philosophy behind energising water and how it goes beyond ordinary drinking water, helping support better energy levels, improved digestion, mental clarity, and overall balance in daily life. Through real-life testimonials, Srini shares touching and inspiring stories of individuals who experienced noticeable changes after incorporating JIVA into their routine, from improved health to renewed vitality. Tune in to discover how JIVA is not just refreshing lives — it’s changing Health Shotzz 21 November 2025 Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. Health Shotzz 15 November 2025 From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! 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

45a2efc6-41a8-4f09-a179-30434be5658c 28 Apr 2025 Fix Your Gut, Fix Your Life ft. Max Kushnir Fix Your Gut, Fix Your Life ft. Max Kushnir In this episode, celebrity nutritionist Ryan Fernando teams up with gut expert Max Kushnir to bust the biggest myths around digestion and reveal what your gut is trying to tell you. Fix Your Gut, Fix Your Life ft. Max Kushnir Ryan Fernando 00:00 / 1:25:56 Listen to this podcast Here's the podcast summary 10 Everything You Know About Gut Health Is Probably Wrong. You’ve been told that bloating, IBS, and constant bathroom runs are normal. But what if they’re not? In this episode, celebrity nutritionist Ryan Fernando teams up with gut expert Max Kushnir to bust the biggest myths around digestion and reveal what your gut is trying to tell you. This conversation will change the way you look at your body. Watch till the end—because real health starts in your gut. Time stamps ( Click to watch on youtube ) 00:00 - Trailer 0:53 - Intro 1:50 - Journey 3:24 - What is the gut microbiome 7:03 - Indian microbiome and IBS 10:10 - Antibiotic abuse and resistance 16:51 - How to prevent antibiotic resistance 22:18 - What is the gut? 24:19 - Veg vs Non-veg Microbiome 24:46 - Gut-Brain Axis 25:25 - Gut - Heart Axis 27:23 - Anxiety and Gut 31:12 - Which Bacteria are you feeding 36:54 - Gut and Mood 40:24 - Microbiome test 42:08 - Microbiome Adaptation based on Geography 46:00 - C-section babies and Immunity 47:30 - Why test your gut microbiome? 51:21 - Future of Microbiome Research 54:54 - What are Postbiotics? 57:51 - Do the bacteria reach the gut? 1:00:11 - Is Enema Detox good? 1:02:31 - Personalised Probiotic 1:07:05 - Gut and Stress 1:08:49 - Intolerance vs Allergies 1:20:56 - Real Change 1:22:16 - Rapid Fire 1:25:55 - Outro 1:15:08 - You are what you eat? 1:15:33 - Fad diets 1:17 :47 - Exercise, the best microbiome changer? 1:19:08 - Obesity and Gut Bacteria About Sova Health Sova Health offers Asia’s first custom-made probiotic solution, designed for complete gut care, backed by science. Their flagship product, Sova X, is a personalized prebiotic and probiotic food trusted by over 1.2 million microbiomes. With proven results like 93% reporting better digestion and 91% feeling more energized, Sova Health delivers precision gut health tailored to your body. Visit Sova Health’s website Follow them on: Instagram Watch them on: YouTube Check out Sova on X : Check out Kushir and what Gut Microbiome means 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 28 November 2025 How Drinking Dead Water is Harming you: JIVA Water Founder Explains In this powerful new episode, we dive deep into the story behind JIVA Water with Srini, the co-founder and visionary behind the brand. Srini shares how the idea of energising water was born and how JIVA is transforming the way people think about hydration, health, and everyday wellness. He explains the science and philosophy behind energising water and how it goes beyond ordinary drinking water, helping support better energy levels, improved digestion, mental clarity, and overall balance in daily life. Through real-life testimonials, Srini shares touching and inspiring stories of individuals who experienced noticeable changes after incorporating JIVA into their routine, from improved health to renewed vitality. Tune in to discover how JIVA is not just refreshing lives — it’s changing Health Shotzz 21 November 2025 Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. Health Shotzz 15 November 2025 From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! 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

47e31ef4-6dfe-4505-8b40-50d4c1c05f62 15 Nov 2025 From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health Ryan Fernando 00:00 / 01:04 Listen to this podcast Here's the podcast summary 10 minutes From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! Timestamp 00:00 – Trailer (intro merged) 01:40 – Marcus’s journey 06:20 – Limits of the human body 12:15 – How to push yourself effectively 18:00 – Lifestyle vs. genetics 19:50 – When should you start caring about health? 20:45 – Physical education in schools 28:51 – Why data is key to body transformation 31:20 – The best indicator of health 34:07 – Power of breathwork 37:18 – The biggest energy drain 42:10 – Is fasting actually good for you? 44:17 – Sugar & mitochondria 48:08 – Why recovery matters 49:20 – Does excess protein age you? 53:24 – Importance of CGM 55:09 – The biggest mistake in stress management 59:42 – Longevity science 1:04:56 – Food’s role in longevity 1:09:05 – Nutrition for peak performance 1:11:56 – How to do a 72-hour fast 1:15:45 – Is cold plunging dangerous? 1:20:15 – The Guinness World Record story 1:23:30 – Are humans becoming too fat? 1:30:19 – What matters more: mind or body? 1:31:33 – What people are getting wrong 1:33:56 – Should governments enforce nutrition policies? 1:35:49 – Rapid fire 1:46:09 – Outro 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 28 November 2025 How Drinking Dead Water is Harming you: JIVA Water Founder Explains In this powerful new episode, we dive deep into the story behind JIVA Water with Srini, the co-founder and visionary behind the brand. Srini shares how the idea of energising water was born and how JIVA is transforming the way people think about hydration, health, and everyday wellness. He explains the science and philosophy behind energising water and how it goes beyond ordinary drinking water, helping support better energy levels, improved digestion, mental clarity, and overall balance in daily life. Through real-life testimonials, Srini shares touching and inspiring stories of individuals who experienced noticeable changes after incorporating JIVA into their routine, from improved health to renewed vitality. Tune in to discover how JIVA is not just refreshing lives — it’s changing Health Shotzz 21 November 2025 Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. Health Shotzz 15 November 2025 From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! 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

Book Ryan Fernando as a speaker for corporate wellness, sports nutrition, and lifestyle talks. Inspiring sessions on health, diet, and peak performance. AUTHENTIC, DYNAMIC, ICONIC, Speaker Sessions... Contact us Bio For the past 20 years, I have been conducting health seminars because every single day I wake up with one goal: to raise awareness and motivate people to stay healthy and fit. Whether it's an audience of one or a thousand, I show up. From sports organizations and professional athletes to corporate teams and desk athletes, I have spoken to diverse groups, always with the same mission to inspire better health through knowledge and action. Ignite Health Transformations with Ryan Fernando Ryan Fernando doesn’t just speak. He ignites health transformation. Whether delivering a high-energy keynote, leading a corporate wellness revolution, or guiding an interactive masterclass, Ryan creates moments that stick and cause a shift in mindsets, sparks action, and leaves audiences powerfully changed. He isn’t just about inspiration. He creates an impact that lasts. 5 Reasons Ryan is the Speaker You Need! Olympic-Level Insights Discover the profound impact of nutrition, rest, and movement on productivity, clarity, and longevity. Perfect for leadership programs and corporate events. Blend of Science and Showmanship Expect a captivating blend of cutting-edge research and unforgettable storytelling that educates while it entertains. Custom-Built Impact No canned speeches. Ryan tailors each talk to your audience's exact needs, goals and challenges for maximum relevance. Guaranteed Transformation Attendees leave with actionable strategies and not just inspiration. He helps create real change from day one. Unmatched Energy Understand Ryan's electric stage presence and dynamic delivery ensure your event becomes the talk of your industry.food influences mood, focus, and mental health in this insightful session. Recently, I had the privilege of speaking at a Kotak seminar in Goa on anti-aging and living your best life. I told the audience one thing very clearly: your body is the most expensive real estate you will ever own. Money can buy experiences, luxury, and comfort, but if your health is not prioritized, none of it truly matters. Investing in your body through proper nutrition, exercise, sleep, and lifestyle choices is the ultimate way to enjoy life, wealth, and happiness to the fullest. Take care of your health today, and your future self will thank you. Ryan’s Media Appearances: Your audience deserves a speaker who delivers more than just a speech - they deserve an experience that moves the needle. Book Ryan for Your Event

ef5ba26a-f6cd-4b87-8da0-7a2a271d13d7 20 Jun 2025 How to wake up better and fresh. My Million dollar morning routine How to wake up better and fresh. My Million dollar morning routine. In this video, I will tell you what you must do to ensure that you get proper sleep. watch the video till the end to ensure that you sleep well tonight. How to wake up better and fresh. My Million dollar morning routine. 00:00 / 01:04 Listen to this podcast Here's the podcast summary 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. watch the video till the end to ensure that you sleep well tonight 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 28 November 2025 How Drinking Dead Water is Harming you: JIVA Water Founder Explains In this powerful new episode, we dive deep into the story behind JIVA Water with Srini, the co-founder and visionary behind the brand. Srini shares how the idea of energising water was born and how JIVA is transforming the way people think about hydration, health, and everyday wellness. He explains the science and philosophy behind energising water and how it goes beyond ordinary drinking water, helping support better energy levels, improved digestion, mental clarity, and overall balance in daily life. Through real-life testimonials, Srini shares touching and inspiring stories of individuals who experienced noticeable changes after incorporating JIVA into their routine, from improved health to renewed vitality. Tune in to discover how JIVA is not just refreshing lives — it’s changing Health Shotzz 21 November 2025 Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. Health Shotzz 15 November 2025 From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! 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

In this episode, we sit down with Dr. Radhakrishnan Pillai, a renowned author and leadership coach, to explore the ancient wisdom of Chanakya and its relevance today. Dr. Pillai shares insights on leadership, strategy, and the principles of the Arthashastra, demonstrating how they can help individuals and organizations thrive in a modern, fast-paced world. Chanakya Secrets Revealed - Ft @radhakrishnanpillai2330 Episode 7 In this episode, we sit down with Dr. Radhakrishnan Pillai, a renowned author and leadership coach, to explore the ancient wisdom of Chanakya and its relevance today. Dr. Pillai shares insights on leadership, strategy, and the principles of the Arthashastra, demonstrating how they can help individuals and organizations thrive in a modern, fast-paced world. In this episode, we sit down with Dr. Radhakrishnan Pillai, a renowned author and leadership coach, to explore the ancient wisdom of Chanakya and its relevance today. Dr. Pillai shares insights on leadership, strategy, and the principles of the Arthashastra, demonstrating how they can help individuals and organizations thrive in a modern, fast-paced world. He also discusses the challenges of maintaining focus amidst constant distractions and cultivating practices like 'abhyas' (practice) and 'vairagya' (detachment). Drawing from his journey into meditation, Dr. Pillai emphasises the power of mindfulness and breath control. Ryan: But in today's day and age of distraction, phonerings that tv, netflix, wife, family, baby, How Do you shut down ? Radhakrishnan: There are thousands of sounds and there are thousands of things that you see every day, but everything doesn't get attracted to you. One is called abhyas, practice. And second is called vairagya, detachment. It's very important, consciously, you actually build these two qualities of You remember the first time we learned walking? We never got attached to the failure. Ryan: Why did you choose him in so many gurus and sages and, and people of exuberance in our past illustrious history? Why him? Chanakya Radhakrishnan: was not a king. Ryan: He was Radhakrishnan: a kingmaker. Have you ever heard about elephants being given meat? Ryan: No. Radhakrishnan: Alcohol? No. No, in fact, subscribe to Chanakya Narotteshan. Not for ordinary elephants. Chanakya was training war elephants. So think about it. That pregnant elephants were given different diet. And war elephants different diet. So why only limited to human beings? A nutritionist works with the whole society and all living beings. Anna and manna. Anna is word, manna is mind. They are interconnected. There is a saying that if you want to cut a tree, you should have the axe being sharpened from time to time. Meditation is that sharpening of the mind that you require because you work with the world with your mind. Ryan: You are known as a gentleman who guides people in what I call is the vibrational plane, the brain meditation. Where did that get started? My entire life I look for gurus, spiritual people, people that vibrate with the universe, and I had a chance encounter. And now I'm going to ask those questions directly to the meditation guru, Dr. Pillai, welcome. Radhakrishnan: Thank you so much, Ryan, sir. It's an honor Ryan: to be with you. It's a, it's, it's a vibrational honor for me to be in your presence, to be very honest with you. I get attracted to people. I think the universe makes me bump into them. We met at the orange literature festival in Nagpur in Nagpur and we just bumped into each other. And I said to myself, I do breath work. I know about meditation, but let me figure out if I can get an appointment with a guru who will talk about it. And I was doing a lot of research about you before coming in here. I'll be honest before that I knew nothing about you. And then I was like, Hey, Dr. Pillai, you've written about Janakiya. Now, in my podcast of health shots, I'm like the guru of Moringa and Amla and everything. But doctor, I do not know who Chanakya is. So can you please enlighten me? Sure. In fact, Ryan sir, Radhakrishnan: I'm glad you don't know about Chanakya. I have a new market. Because if you already know it, then I'm not required. In fact, that's the way I think gurus work. They take you to a new dimension. So let me speak about two aspects of Chanakya. The person And the wisdom. Because persons have wisdom, but they're too different. And let me tell you, in India at least, to begin with, most of us have heard about Chanakya. You may not know about Chanakya. So he lived in the 4th century BC, roughly 2400 years ago. And geographically he was in a place called as Pataliputra. Pataliputra is today's Patna, Bihar. And he was a teacher's son, who became a teacher himself of political science. Thank you very much. What we call Rajya Neti. He went to Takshashila, studied, came back and he did many fantastic things in his life. For example, he had dethroned a king called Dharanand and made his student Chandragupta Maurya the leader. And all this is 2400 years ago, when even Alexander came to India and with the intellect that he had, remember Chanakya was not a king. He was a kingmaker. He did not have an army, but he trained armies. So that's why he's called the kingmaker. Yes, absolutely. Okay. And he defeated Alexander also. And all his work has been documented. In the book called as Arthashastra and Chanakya Niti. So second part of the wisdom. So even though the person is physically dead and gone, you know, you are an author yourself. Person can go, but knowledge can remain. Wow. So that's a documentation. And even this podcast would be part of the legacy that we leave behind. True. Because in the olden days, people used to write in palm leaves. Now we have printed books, but we have moved to a digital format. Remember friends that a podcast is not just for viewing. It is a reference material for ages to come. That's so powerful, Ryan: Dr. Pillai. That's so powerful. I never assumed that, you know, teaching in the current day and age. The nadi patta or the leafs that we wrote and everything now is the new age of podcast. So one is, now you've enlightened me, Ho Chanakya, I'm looking at this person and he's a kingmaker. But why did you choose him in so many gurus and sages and, and people of exuberance in our past illustrious history? Why him? Radhakrishnan: In fact, there's a saying, you don't choose a person, the person chooses you. Please enlighten us. Yeah. So I'll tell you Chanakya is what we call an open source knowledge. Ryan: Okay. Radhakrishnan: So it is already there. Many people have studied about him, read about him, worked about him. But in my case, it was a blessing that came to me. So like any other person, I was interested in Indian history, Indian characters, Indian heroes, gurus. Saints, sages, and I've been reading a lot, but you'll be surprised that when I started my entrepreneurial journey almost 25 years ago, you'll be surprised there was no guidance. Of course, I had a formal MBA management study, but you know, I realized one thing that maybe the Western education is good. We should never compare the systems of education at the best of the best because we were a generation that were reading more English books. But fortunately, I started getting associated with a lot of Indian literature in Sanskrit. So the Radhakrishna Pillai before You know, the Chanakya that happened to me, I would say, it was absolutely normal yet colorful life. Typical person whose parents from a middle class kind of family would say, Beta padhai karo, naukri milegi. Naukri milegi to chokri milegi. Then you're settled in life. But in my case, it was absolutely different. I worked in some glamorous industries. I worked in the cricket industry. I worked in the jewelry industry. I worked in the music industry, sports industry. And then unfortunately, you know, that part of my life got over. I became an entrepreneur. An entrepreneur then fortunately, I'm lucky that my father in law and my wife also and mother in law agreed that even though he's an entrepreneur, he's worth marrying. But then afterwards, my thirst for knowledge never ended. I continued. My wife is a great supporter. And that's when I said, I want to run my company in a way that Indian companies would run traditionally because we were the richest part of the world. It is not that, you know, we did not have management skills or we did not have wealth. And therefore, I discovered Artha Shastra. Artha Shastra technically means the wealth of knowledge and the knowledge of wealth. Ryan: Repeat that again. The wealth of knowledge and the knowledge of wealth. So we in, as India ancient, we had a wealth of knowledge, but currently we don't have knowledge of wealth is where you have Radhakrishnan: a knowledge of wealth, but it's very, I would say, we Ryan: need to come out of that submissive. So Radhakrishnan: let's understand our models along with global models. So today we cannot say I, me, myself, we are living in an interconnected world. So what happens in one part of the world will definitely happen everywhere. But at the same time, you should know your traditional models also. So India was the richest country in the world. I started wondering how? And then I found the answers in Arthashastra. That's what Chanakya attracted me. So I'm Ryan: just pulling back to Sanskrit. Is it true that they say that Sanskrit is a very logical language and recently somebody wrote an article in the newspaper how if AI was applied to all the languages in the world. Sanskrit would be the best medium to teach Radhakrishnan: AI? Absolutely. In fact, I have a friend in IIT Bombay. He actually has used Sanskrit as a programming language. And he's got a Presidential Award also for that. I Ryan: think he's the guy who wrote the article only. So Sanskrit and Chanakya and then marriage, and then you did all of that and everything. So you're known as a gentleman who guides people on in what I call is the, the vibrational plane or the brain plane or the meditation plane. Where did that get started? Before marriage, after marriage, what was the story? Radhakrishnan: Right from the Ryan: birth. Right from the birth. Because my father is a meditator and a meditation teacher also. Okay, so for everyone listening in, father was a meditation teacher and a meditation person himself. I was born in the family of a Yogi. Okay. Where my question lies is To get to the fastest place of meditation, do I need to reborn to a father who is doing meditation or do I need to find a guru or I have 11 year old child, do I start meditating as a father and teach him? So how important is it for parents to teach the next generation about the knowledge of anything. So what is your journey with your father when you were born in the womb with his meditation? Please expand. I Radhakrishnan: think you answered the question rightly. It is the parents who have to be role models. This is saying in parenting, children don't listen to you. They will watch you. So if you are meditating, they'll meditate. If you are reading books, they will do. So did you watch your father meditate? Yes. Can you remember Ryan: your Radhakrishnan: earliest Ryan: memory? Absolutely. Radhakrishnan: I still remember a fight between my father and mother. And? So it was very Ryan: interesting. Radhakrishnan: This is not Ryan: documented anywhere. Fight between father and mother. Now everyone is tuning in to the podcast. Every Radhakrishnan: married couple should fight. And that's the beauty of any relationship. And you Ryan: remembered that. Absolutely. So what was the story? Radhakrishnan: So the story was an instance. I still remember, of course, like any husband and wife, they used to have their conversations. And I'm sure you have listened to them, without them knowing it, also some of them. So my mother used to always wonder, this particular person, my father, used to meditate for 78 hours a day. 7 8 hours a day. And remember, I'm talking about a working day. On Sundays or holidays, he used to meet for 12 Ryan: 14 hours a day. So, Radhakrishnan: you know, the conversations I heard was that, you know, she used to feel, you know, he's a very different person because other husbands of her friend circle would be going out. Not that he never went out. But it's very strange, right? For a person to sit down at the floor and meditate for so many hours. Ryan: And meditation or spiritual chanting to a God or something or just pure no thoughts? Radhakrishnan: So there are different schools of meditation. He follows what is called as a Vipashyana meditation. And once in a year or twice a year, he used to go for what is called a 10 day meditation retreat. And in that format, You know, mantra chanting is not Ryan: very much. It's absolute silence. I've had friends who've gone there and I'm like, for nine or ten days, you didn't speak to anyone. How is that possible? And then like, it is possible once you connect inside. Radhakrishnan: Absolutely. In fact, my father used to later on go for 45 days. Wow. I'm sure your mother was not very pleased when he came back. But she was happy. He was a great husband, a great father, but this was the kind of a background and ecosystem that I was born in. Ryan: Did Radhakrishnan: your Ryan: mother ever meditate? Radhakrishnan: I think she was a bhakti person. So for her, mantra chanting was the way. Ryan: So we all have our own way of meditation. So you saw this first memory and what was your first memory of you beginning to start meditation? My father pushed me. So it's important that we push our children. So like how my parents pushed me to study or I push my kid to do karate or go for yoga. I think it's important, right? Radhakrishnan: So I think it's very important to give them an exposure. Initially, it can be pushing. But after two, three attempts, if you don't enjoy it, you'll come out. In my case, the initial push was there. But after two, three times, it became part of me. But if you had not pushed me, I would have never got exposed to it. Ryan: So important for parents to direct the children into new learnings in life. And I think it's the responsibility of the parent to also learn to be able to push the child into that new exposure. Okay, so now we're getting the story and how you're a guru of this meditation and your practice and all. What's the best time of the day to meditate? You Radhakrishnan: know, I'll tell you after a point at the highest level. You go beyond time. Meditation is not about, you know, I meditate for 2 minutes, 1 minute, 5 minutes. In the initial stages, when you are taking baby steps, those matter. Actually, meditation is not a process. It's a state of mind. It's not a verb. It's a noun. So that's the highest level. But yes, initially, when you're a beginner in the field of meditation, you can choose those hours where you Ryan: have less disturbance. Do you believe modern day technology distracts the mind to being focused and on a meditative state of being? Radhakrishnan: I believe the other way. Modern day technology is an asset for meditation. Ryan: Please expand Radhakrishnan: Dr. Per. So let me tell you, if you're a beginner of meditation, and let's say you don't have a physical guru yet. Ryan: Mm, Radhakrishnan: there's so many meditation apps, so go for it. But I'll tell you, don't get distracted by gadgets. Use gadgets. So when you're meditating, be consciously putting the mobile or the gadget Ryan: off. Yeah. So that's my problem. Okay. So I will put on an app and then a client will call, and then wife will call and some, and then suddenly you see an article on LinkedIn, and so you get deviated. So what you're advising us. is stick to the path using technology, but try and control the filters and technology that don't distract you. Absolutely. Sagely advice from a modern day guru. Okay. So now I'm going to get into a little bit of a deep dive and more substance. Okay. So Dr. Pillai, what are the three most important qualities? that still hold relevance from the ancient times today in the modern times that every individual needs to become or acquire to become successful in the current day lifestyle. Radhakrishnan: So I think for any success made in the ancient world or today's world or the future world, the three qualities that are required for becoming successful in any field, physically fit, Mentally alert and intellectually brilliant. So let me explain that. Please understand, even if you're on a spiritual journey, you require a fit body. Yoga starts from there. If you study the Patanjali Yoga Sutra, it starts with Pranayama. So I think you are in that field. Making people physically fit, but also mentally alert. What is mental alertness? Remember, a human being is a composition of not just the physical body, but emotions. And that could be both negative and positive kindness love all this a positive kind of an emotion but negativity is also there fear guilt now if you're not mentally stable even if you're the most skillful person you can lose the game so mental alertness and that comes from The high quality of meditation that you do. A meditative person is aware of every thought that passes through his mind. And an advanced yogi can actually go into a state of no mind. A lot of people say, you know, mind is distracted. That's the very nature of mind. If the mind doesn't have thoughts, then it's not mind. But an advanced yogi can decide when to think and when not to think. That's Ryan: powerful. Radhakrishnan: Very powerful. In fact, there are states when people say, okay, for half an hour, I'll not Ryan: have a thought. But in today's day and age of distraction, phone rings, this, that, TV, Netflix, yay, whoa, BB, family, huh? How do you shut down? It's a shutdown, right? It's like, it's like putting your computer on hibernate mode. You choose to press the button. So just expand a little bit more on this. Radhakrishnan: So there is, there are two SK words for this to become an expert in any field, including meditation. One is called practice and second is called where detachment. So you'll be surprised. There are thousands of sounds and there are thousands of things that you see every day, but everything resonated. Attracted to you. So let's say if you see a book and you're a book lover the book will attract you Just besides the book there could be a toy. You may not get attracted to the toy So it's very important that thoughts also are like that You'll be surprised you got thousands of thoughts, but you don't recreate all thoughts So for example, let's have to do a podcast and if you hear podcast but in my case chanakya whoever it is My mind will get attracted. So the mind builds on certain thoughts And they don't get attracted to certain thoughts. It's very important consciously, you actually build these two qualities of constant practice. You remember the first time we learned walking? We never got attached to the failures. Have you ever remembered you're going to your mother and say, Mommy, please teach me walking the way you learned. Others failures are not your failures. So it's very important you take your own journey. So every meditator. actually has got his own journey. A lot of people say, you know, I see light. I see, you know, some visions don't get carried away. If you don't see, don't feel bad. Some people listen to music. It's okay. How do you get, you know, this concentration level in a distracting world? Remember there are two, three tips for this. The first one is that control technology. Let not technology control you. I'm a great fan of technology. In fact, I believe in the best gadgets. I invest in the best gadgets. And I feel that's a great blessing for our generation. It can connect you to any part of the world in a split of a second. But at the same time, let's say, you know, I am not having technology. I still have the human mind and that's where intellectual brilliance comes in. So let me give an example. I was doing a training program with the Indian Armed Forces. And they're very particular, you know, very specific time. Every second matters to them because in the armed forces, the mistake of a minisecond is a matter of life and death and death. Ryan: Yes. Radhakrishnan: And I still remember, you know, we had set up the all laptop, PowerPoint presentations and all. And as you know, technology can fail any moment. And they're so worried because, you know, I was on the stage and the technology was not working. You know what I told them? Let's start the lecture. Well, sir, the PPT we are setting it up, give us five minutes. After five minutes, I told them, remember, the PPT may not work. But I'm there, still working. And therefore, I always say that, you know, please understand technology as a distraction, if you're getting too much dependent on it. But technology, as I said, if you can use it. Other thing is that are you disciplined with distractions? So, I'll give you a simple example today, a phone, a mobile phone is not just a phone. It's a communicator of social media. You have so many apps there. A WhatsApp, maybe you have a LinkedIn, maybe you have, you know, an Instagram or whatever, YouTube. The thing is that, let's say you have a thought, you have to call up your family member, a wife, a friend, or somebody you know. Now you pick up the phone to actually call your wife, call somebody. What do you do? Get distracted to something. First, you go to the WhatsApp. Then you have this problem called FOMO, Fear of Missing Out. Can you be disciplined in saying that I will look at the WhatsApp, nothing wrong. I mean, you should use the WhatsApp. But the thing is that can you consciously say, no, I picked up the phone for making a call. Let me complete the call and then come back to WhatsApp. But when you look at the WhatsApp after three, four messages, you suddenly realize, why did I pick up this phone? So that's distraction without discipline. I know people who are very disciplined with their mobile. Very disciplined. And let me tell you about myself. I reply to at least 500 messages on WhatsApp personally every day. I reply back to every single mail. I reply back to every single call. But that doesn't mean, you know, I'm an addict to them. But I say, okay, there's a time. Okay, if I can't take it, I'll take it later on. So it's very important in a distracted world, be disciplined, and you'll use the benefit of your mind, being active, and also technology that can be helpful. Ryan: I think whatever you're saying, me as a nutritionist, holds at the same plane of level. If I replace technology with eating. Wow. Don't be distracted. I know you need to know what is your goal. So these are really ancient words of wisdom, which are so practical and so common sense, but sometimes we forget to connect the dots. You know, speaking of connecting the dots, and you said this earlier, that when you're in a place and you see a book and you have a love of reading and there's a toy next to it, your focus, your razor sharp focus, or your thought process takes you towards the book. Now, I love to read. And they say that all readers are leaders. It's a very famous quote. What is your opinion of developing the habit of reading? And I think today, podcasting is a new form of reading. Video making is a new form of reading. Video editing is a new form of reading. So do you feel this concept of intellectual stimulation is important to become a successful leader? Radhakrishnan: 100%. And intellectual stimulation can happen through different methods. Even though I'm a writer. I say books are only one form of knowledge. You mentioned about podcasts. There are so many videos coming out now and maybe tomorrow it could be using AI. Maybe they'll clone you. I don't have to be physically present. But the thing is that don't get carried away by the glamour part of it. A lot of people have this habit of, you know, buying the book because of its cover and title. People actually do that? Yeah, they do. People go to movies because there is a great star in it. I mean, intellectually you say, okay, I like a great star, but what's the content? So what's very important is that today it's a generation of over information and intellectually you should be able to dissect what is called in an ancient culture called a Viveka Buddhi. So I can consume a lot of things free. But is it having any nutrition for my intellect? Ryan: Wow. Powerful words. Nutrition value for my intellect. So when leaders have to read, How do they know what to consume? Do we rely on the ancient wisdom that you're attracted to it? Or what are your words of wisdom? Certainly, Radhakrishnan: all leaders have one common problem. Time management. If you're a leader, you always have this as the biggest problem. I'll tell you how to manage time with books because books can take away a lot of your time. And especially when you're reading a book, you don't want to get distracted. I'll tell you there are a lot of secrets, in fact, which maybe I do write on these topics also. So I'll tell you a simple thing. Never read a book if it doesn't interest you. Just because you don't read a book. Be very choosy about the books you read because books can make you or break you. So I just want to read. It's okay. And it's like, you know, what's your main meal, course, and then what's your supplementary. Like, you know, pickle is not a main course. That's just for taste, you know. A dessert is not your main course. But that's, you know, end with a sweet. Now think about it, what's your main course? So if, let's say, you're a leader and you are leading, let's say, the armed forces. You can be a corporate leader, you can be a political leader, you can be a scientific leader. So I think you have to be very focused that if I'm an armed force leader, I will read a lot of books on the army leadership. And by the way, there are thousands of books on that. For a change, you can write a poem. You can read a book on maybe some non fiction or fiction book. That's okay. But your core subject. So I think it's very important to choose your field. Like for me, I have read more than 400 books on Chanakya. But that doesn't mean I only read Chanakya. So the concept is 80 20. 80 percent read what is your subject. 20 percent to other subjects. Otherwise, you'll only get one sided. So I read a lot of Chanakya and some other stuff Ryan: also. So speaking of the other stuff and all. What does your daily routine look like when you're not traveling? What are these other 20 percent that you're looking at? And there's something known as the Dhincharya, your routine. How did you master this? What is your day like? Give us insights into your life, which may be the youngsters out there who are listening in or watching and can get crystallization. What does a meditation Guru's day look like? So I'll tell Radhakrishnan: you Ryan: for everyone, Radhakrishnan: especially youngsters, remember. You will never be young forever. There'll come a time when you'll have a family. You'll have more responsibilities. But my Dhinacharya is what Chanakya suggested in the Arthashastra. Have a plan and go with the flow. Have a plan and go with the flow. Okay, expand please. Yeah, so you should have a timetable. I'll get up at this particular time. I'll do this, this routine work. I'll tell you how I do it at my level. But never become rigid. Because you're living with others. There's an emergency. You can't say, no, no, it's time for meditation. And your mother has to be rushed to hospital. You can't say, it's my time, meditation time. So you should know this because we live in a society. Now coming back, how do you plan? I'll tell you, I plan my personal life into four quarters in a day. Okay. Because I'm married, I have children. So my four quarters, first thing in the morning, which I get up by 5, 5. 30, even before the others wake up and even before the sun wakes up or sun rises, it's called me time. That's my meditation time. I study in the mornings, my scriptures. I go for a walk, my regular exercises. Can you meditate during a walk? Yes. It's possible. Absolutely. I can meditate when I am driving also. And this takes practice? Does take practice. And where would somebody start? Ryan: Sitting quietly for one minute a day. One minute. Let's all start by stating a comment below on this podcast. I am going to start meditating one minute a day. We'll ask Dr. Pillai how to start with one minute, but let's commit to one minute a day. So you're in, you're, you're going walking in the morning. That's one compartment of your day. Then? So that's the Radhakrishnan: morning me time. But when I come back, then, you know, I never read a newspaper or any WhatsApp message till 8 Don't touch your Ryan: phone till eight o'clock or like three hours. You're already awake. Don't touch because we need to get the me time. And this not touching the phone is what philosophy. Radhakrishnan: So I'll tell you what, because as you rightly pointed out, the mind can be distracted. You know, the first thing I do in the morning after all my me time. After I get ready, I do all my meditations and everything, all my spiritual activities. I read a newspaper. 8 o'clock sharp to 8. 30, I'm reading the whole newspaper. I don't read it word by word. But I get the essence. Achha. Modi has done that. Ukraine ka And you'll be surprised. You'll be surprised, Whatsapp is just picking up from there. So before the Whatsapp message comes in, I know what's going to come in the Whatsapp. Generally, good morning messages and all. Now comes what is called my professional time. Ryan: Okay, Radhakrishnan: so after 8 o'clock, you know, you start planning your day. You have to go and have meetings, etc, etc. Till 8 o'clock, even a family, generally, is in a very low, their own me time. They're getting ready for the day. Children have to go to school. Life has to make sure of the kitchen activities, my father, parents, everything. So I think that's the time you should be yourself and don't disturb others. Now that's very important. If you want people to respect your time, please respect their time. A lot of people who want personal time disturb others personal times. So that's the first thing. Professional time, of course, the day is very active, where probably, you know, I do a lot of meetings, podcast, training programs. And as you said, you know, sometimes it's out of Bombay also, but I try and do it within the limits wherever possible. Now comes the fourth box of my day called family Time. Once I'm back home, I'm absolutely normal. My wife always jokes, you know, because at the whole world you may be known, but at the home you have to be absolutely normal. I listen to my children. I learned from them what they learned in the school. I learned from what my wife's experiences were, my parents experiences were there. And the fourth quarter, which is very important for me, and it is not a fixed quarter, but throughout the day when I get gaps, that is called reading time. It can be also podcast type. So for me, there's four things I do in every day. Balancing it out, me time, spiritual time, what is called professional time, family time, and what we call it, research or reading time. So these are the way I generally plan out, and it works out well. Ryan: So, you know, you talked about these four zones in your life. And it seems that you do a lot of multitasking, but you have these zones. Now they say that all successful people multitask and multitask is not about doing 100 things at the same time, but it's about doing one thing focused multiplied by 100 times. Can you discuss after these four zones, how that essential time management is required for a person to become successful in life? Now it's indicated that you said you have these four zones, but what are some of the secrets of your success? In this multitasking and busy life that you have. Thank Radhakrishnan: you. That's where Chanakya's analysis comes in. Okay. So, you know, mentally, I have developed an interesting skill called as what's the priority now? What's the priority now? It's a very interesting skill to have. You can have multiple things coming to you, but you can only do one at a time. As I was saying, if you try to catch two birds at the same time, you'll be neither able to catch either of them. But that doesn't mean I want both the birds. But let me hunt one, the other will follow. So mentally you need to prioritize. For example, if you look at WhatsApp messages. Let's say you open up the hundred messages, but you know, there is something called as pinning the top three can be pinned. So what I do is basically whenever any thought comes to me, maybe a phone call comes to me I prioritize saying that is it to be replied right now? Yes, do it. No, I can do it in the evening You'll be surprised many times people get addicted to just lifting up phones And the thought that I can give back a reply because already most of his cell phones have a callback option, right? The thing is that why are we so addicted that every time a thought comes in I have to entertain it? Ryan: Our grandparents if they wanted to meet up with each other, they wrote a love letter that reached three months later Yeah, and today it's like You're addicted to a immediate response, which is I'm 10 seconds away, but please wait for me to come. So what you're saying to me to crystallize it for our audience is that in this world of multitasking, have this one thought in your head. What is my priority right now? Okay. So nice words of wisdom. And speaking of wisdom, I'm going to just rewind a little bit back and you talked about your father and having a lot of wisdom to you. And then the meditation that he did in the form of meditation was Vipassana. Can you enlighten us on the significance of this Vipassana meditation? And why have you chosen it as your conduit? or your passion or your journey. Radhakrishnan: So I'll give you a little background about Vipassana. It was a technique of meditation taught by Lord Gautam Buddha himself. But interestingly what happened is that, knowledge was lost for many generations. It was more popular outside India. Is it? Yeah, yeah. And a great I would say saint, In the previous generation, his name was Go Kaji. He was not a founder of Ana. He was born in Burma. Can you believe Ana was a practice in Burma, which came back to India? What is Ashana? It's a technique of meditation that many techniques, like modern Devi, a lot of gurus also like Kaji speaks about and teaches Su Korea a Crea yoga. A lot of things. I'll not go into that. Coming back to Ana, it starts with the basic step which everybody can practice, called as Ana. Which means watching your breath. It comes in, it goes out. That's it. Do nothing. Interestingly, to breathe, we don't require efforts. But we don't know how to watch our breath. In fact, in the Buddhist culture, when you become a monk, the first exercise is to just sit down and watch your breath. And believe me, it's not easy. Ryan: It's not easy. I try and do it with my yoga instructor. And I've gone to Disney World in the third breath. So now I'm getting the significance. Ana Pana means the in and out. So all we have to start doing is that one minute that you're asking us to sit down and meditate. And in one minute, can we focus on our breath? Is this the advice? Absolutely. Absolutely. Awesome. So continue on your Vipassana, the significance. Radhakrishnan: Afterwards, it doesn't stop with that. Please understand, you're watching your breath. Second step, many yogis do a different practice. That is called, they have to regulate the breath. A lot of people who start from meditation, start to regulate the breath. Don't do that. Watch your breath. For example, in your field of nutrition, you first study the patient, what is the condition right now. Correct. Then you change the diet plan towards health. You don't just go say, this is the diet plan, follow it right now. No. So people don't know how to watch their breath. They get into pranayama directly. Ryan: Oh, so this is a real interesting insight. Don't try and teach 10 standard syllabus before you learn the first standard syllabus. And the first standard syllabus is watch your breath. Radhakrishnan: And you can do it 24 hours if you're alert. While walking also, you can watch your breath. Ryan: Oh, so when you go on your morning walk, I can watch my breath. Radhakrishnan: Or if I'm driving the car, I can watch my breath. Absolutely. And that brings you in a quality called as awareness. See, being alert and aware and vigilant is the first step for spiritual life. Imagine you start with your breath, you can later on watch your thoughts. And you can dissect them. It's like watching a movie. You're not involved, but you are watching it. And you can say it's a good actor, a bad actor. This is a good noise, this is a bad noise. This is a nice music. This music includes flute. It goes to a level. It's not just music. You can do what is called Bari Kiya. Ryan: So I work with a lot of athletes. A lot of athletes, and they practice really hard. What's a good ball? What's a bad ball? They practice it. Read it. So I think, for us, the aam aadmi, the non athlete, the general people, we need to start practicing watching our breath, watching our thoughts. I think that's something that we take for granted. Start with the mental gym. Start with your mental gym. I'm going to write that down. This is going to be like the most important thing. Start with your mental gym. Radhakrishnan: It starts with the breath. Ryan: So we're breathing and we're going to the gym. But there are no weights being lifted. I think that's an even more difficult weight to lift. Radhakrishnan: It seems easy one minute a day. Try it. Remember, it's not one minute. It's 60 seconds. You'd never know how much you can gather mental strength by just watching your breath. Do it consciously. Start by sitting down, but do it every day. Little bit more and you'll be surprised. One to two minutes to five minutes. Later on, you can do it for one hour also. Don't start with one hour. You'll Ryan: break down. And I get this question is, why follow the diet? Right? So the question over here is, what I feel is people in the world do not do something unless it becomes a fashion or they are significantly convinced to do that new set of skills. You are telling Chanakya did this, there's a manual, you have done meditation, Vipassana is ancient from Goenka and all of that stuff. Is there some hook or story or revelation or statistic that we can give the listeners that may convince them to do meditation? Radhakrishnan: Sure. There is a saying that if you want to cut a tree, you should have the axe being sharpened from time to time. Correct. Meditation is that sharpening of the mind that you require because you work with the world with your mind. So you're working in the world. You're not actually working with your hands and feet. You're working with your mind. And the more educated you are, you're expected to be more intelligent. But intelligence is not just about reading books or gathering more Ryan: information. I was about to go to that because like I asked you know, readers are leaders. So you just buy all the books, keep it, read it. But is the book, acquisition of book actually sharpening of the axe? Because I'm going with Thought and breath over here in the meditation department. Forgive me if I'm wrong over here. It's the most laziest thing that I have to ask my body to do. Because anyway, thought is there. Anyway, breath is there. Why should I refine it? Because anyway, I'm breathing. Anyway, I'm thinking. How does it make me a better human? Radhakrishnan: So two things here in meditation. The awareness is not there. Anyway, I'm breathing. Ryan: Yeah. Radhakrishnan: I don't require to be aware of my breathing. But why do I need to be aware of my breathing? Because there is a connection between the breath and the mind. Okay. So let me tell you that two words in English, one is called mind. M I N D just reverse the word M to W, it becomes bind. The mind and the wind are connected. So you want to control the mind, control your breath. And if you control your breath, you control the mind. So they are interconnected. They are two sides of the same coin. So the breath is the wind. Yes. And why it's important is that after a stage of life, especially leaders, leaders don't work like workers. It's a saying I heard. Workers work, managers manage, leaders lead. But the question is where to? Future. So leaders have a thinking job. Ryan: That's so brilliant. I had goosebumps just now. I had amazing goosebumps. And I'll tell you why. I had a mentor in my previous company and I used to always take my laptop and go into his cabin. So he used to tell me, take this dabba out. And this gentleman was 75 years old as a mentor. And I would get angry as a youngster. What do you mean by this dabba? This dabba is the future. It's going to change the way the world works and everything. But I got goosebumps now because of what you just said. We need to control the thought. But before you control the thought, you need to think. You need to be aware of your thinking. So by me taking in that dabba, which was my laptop in, I was not allowing my mind to do the thinking. I was trying to distract myself that I'm doing thinking because the dabba is giving me the thinking. Right. So I just got goosebumps because of that. Wow. Wow. Talking about goosebumps. My department is food. I'm going to be a little bit cheeky over here. Do you think food plays an important role in medication? Radhakrishnan: No, it plays a very important role. Ryan: Very important role. Okay. So tell me what is your deep dive on the very important with regards to food? Actually, Radhakrishnan: you are the guru for me in that space. But my understanding, if you are studying for meditation, Two things. Don't overeat. Don't undereat. The nutrition value maybe you can, you know, teach me better. If you overeat, you can fall to sleep because your energy goes into digestion. If you don't eat, you'll be thinking about food. Ryan: Is it true? That somebody went into very deep meditation and used food as the one Connect with this worldly word to come back. Radhakrishnan: Yeah, what was that story? That was Swami Vivekananda's Guru, Ramakrishna Paramahamsa. But remember he's a PhD level. He's not a first standard, second standard. You know, the highest stage of meditation is called a Samadhi. Samadhi. And even that, there's a stage called Nirvikalpa Samadhi. You're in that stage for, you know, a long period of time and you have no thoughts. Imagine you'll never come back from that state. And because he was in a living body like you and me, you know, he was aware that if he goes into that state, the trans state, he may not come back. There were a lot of saints across the globe in different cultures have been known to go into trans and totally get disconnected from the world. Remember, they're not dead, but you don't feel they're active. Now what happens is a common man can get totally disconnected saying that Maybe he's in coma. He's in Samadhi. He's not in coma. He's not. It's a different level. And then there was an incident in Shirdi Sai Baba's life. Many people don't know this that, you know, He was going to trance consciously. He told one of His devotees that, I'll be out for 7 days. Out as in, out of the body. Yeah. Okay. So there will be no activity. But I'll come back after 7 days. So imagine, now there is no activity. Swedish cyber has gone into a different trance, into a different world. Can you believe after 2 days all the devotees said he is dead? Okay, let's burn him. He said, no, my guru has told me he'll come back. He'll be surprised. He came back after seven days. Now Ramakrishna Paramahamsa had this particular, I would say, catch. If I'm going to trance, I will have one thought that will bring me back. And he said, okay, I want a gulab jamun. So the way he used to come out of the trance is very surprising. He would just shout gulab this great master is stuck to gulab jamun. It's not stuck because you don't have a thought. Like, for example, you know, I say this. Dadima ka nuska to make boys responsible Iski shadi kara do It may look like a joke but what happens is that If somebody is irresponsible But through marriage he becomes responsible He has to come back everyday home right Otherwise phone aayega Where are you? Kya kar rahe ho? Gharav So the idea is that, this particular point That when you go into that stage of thoughtlessness Sometimes you have to come back with a thought The thought could be a gulab jamun Ryan: or could be anything else. As a nutritionist, I wouldn't prescribe a gulab jamun. Maybe when I'm working with a modern day guru, I would think more like a amla with dipped in honey or dates, you know, that would be good. But in your experience, Dr. Pillai, in this meditative world of ancient sages, gurus and all, Has there been any protocol written when it comes to nutrition to attain a meditative state in the ancient texts? Have you come across anything? So Radhakrishnan: I have seen some references. I've been not a student of nutrition like you. So there are many references in two, three books that I can tell you. One is Patanjali Yoga Sutra. It talks about aahar, vichar and vyavahar. Aahar, vichar. How do you think? Because thoughts are also food for the mind. A good quality of thought can give energy. Like a good food. Can nutrition give you energy for the body? A negative thought can drain you energy. Imagine getting up with a nightmare. They're already drained out. Ryan: True. Radhakrishnan: So this is the first book. The second book is AKA Sam and Sam. These are awe books. And of course, Arthur Shara also mentions about food four, not only human beings, but also for animals, plants, also. Ryan: So there was an ancient wisdom about how to feed the mind, feed the soul, feed the body, feed the ecosystem. Radhakrishnan: Can I give an example? You'll be surprised at how food and the mind works. Have you ever heard about elephants being given meat? Ryan: No. Radhakrishnan: Alcohol? No. No. In fact, subscribe by Chanakya Nartashastra. Not for ordinary elephants. Elephants are herbivorous, correct? They don't eat meat. But you'll be surprised. Chanakya was training war elephants. And in war, if you see, every particular army has got a war cry. It is to energize you. Oh, you know, whatever war cries we have. Different countries, different regiments, have this war cries, Har Har Mahadev and all those things. You will be surprised, that's only at the verbal level, drums and all, because the mind gets active. Now think about it that these elephants who are supposed to be going and attacking the enemy, they were given alcohol. Alcohol not in today's terms, but certain herbs and all. Now what is to happen is that once you consume that, your body suddenly becomes active. Your mind becomes active and that has to be directed. So think about it, that pregnant elephants are given different diet. And war elephants different diets and they're even today. If you look at, I work with the police department, there are certain police academies where still they have horses. Ryan: Yes, Radhakrishnan: correct. And you will be surprised, they are measuring how much quantity of food they had, which quality. The docs that are there on the payroll of the government are actually being mapped with the nutrition value that they give. So why only limited to human beings and nutritionist works for the whole society and all living beings. Ryan: So we should eat more out of science and that's where we need to also connect. So connect with your breath, connect with your thought, connect with your nutrition. And connect with yourself. Connect with yourself. People nowadays focus. Mainly on an external dimension. Fashionability. How I'm looking flashy in society. Which bag am I carrying? What car am I turning up in? And all of this stuff. Fashion. Dikhane ke liye. What would be the magic mantra to be both happy inside? And successful outside. Radhakrishnan: I love fashion. Ryan: So let me tell you What's your one indulgence that you can share with our followers? Watches. You love watches? I love watches. Okay. Radhakrishnan: But you know, for me, watches is not just about the kind of design part of it. It's also a sense, because I love watches. It's a sense. Like, you know, a color that suits you may not suit me. Certain people have watches because of the technicalities. Some people like Swiss watches, not because it's costly. The mechanism. The mechanism part of it. So for me, that's one love, you know, some people love cars, some people like clothing. I do understand a little bit of design also because Chanakya spoke about designs, but for me watches is one thing. Now coming back to the point of fashion, you know, it's very important that good products should be packaged well. Good products should be packaged well. Ryan: What's this got to do with my internal? So if Radhakrishnan: I'm a good human being. Okay. Internally, I should be a man of character, but that doesn't mean I have to be, you know, in rubbish all the time. So I can't be good inside and fashionable outside, but a lot of people do the other way around. They show fashion outside, but the character is very loose. You can attract people because of the external success for a limited period of time. So we have to have a mix of spirituality and material success. Ryan: If the youngsters today had to reflect this because they're constantly bombarded by marketing, keep, you know, you need to wear this brand or you need to do this or whatever it is. And there are so many youngsters today that are impressionable. One or two tips for these youngsters when they're 18, 19, 20, they're not listening to mommy, daddy. They're listening to the world. They're listening to podcasts. They're listening to other people out there. The guru of meditation, of mind, of thought. Talk to them and say, beta, these are three things I want you to do. So Radhakrishnan: three Ryan: things I Radhakrishnan: want you to do is number one, read the right books. Read the right books. Okay. It's very important. The reason is that because 18, 19, 20 is a very vulnerable age. Your future depends on the decisions that you take at this age. Your future is completely dependent because now you have to live your life. So the books that you read, be choosy. I'm not telling you don't read, you know, glamorous books or romantic books. It's a part of life. But, you know, at that point of time, you have to be sure about your financials, your career, your relationships. So a lot of good books there. And what you said, Ryan sir, is also important that we read. Scientifically analyzed books. For me, books is not just about storytelling. Imagine, today the highest category of books in India is actually non fiction books. Somebody is a scientist, somebody who has done work in that field, who has got the experience. So first thing is read books. Second, you know, please, you know, balance between work and life. Ryan: Because, Radhakrishnan: please understand, you will have to work and don't get burnt out. Fortunately, we are a generation where we don't have problems much of Roti, Kapda, Makaal. But you have to be careful which kind of a kapda you wear, which kind of a roti you eat or don't eat. Ha ha Ryan: ha. Good one. Radhakrishnan: And if you have a small house, it can still be aesthetically beautiful. Ryan: True. Radhakrishnan: People say that if you can't build a small house beautifully, you'll never keep a big house beautiful. Ryan: That's so wise. That's so wise. Radhakrishnan: So it's very important that you have this particular, you know, sense of beauty also in your life. So work life balance. And the third important thing. Please spend time with yourself. A lot of youngsters are in that whole mood of going for a party. Me time. I me myself. Ryan: So would you tell a youngster today the me time is devoid of TV, devoid of mobile phone, which can distract you. And devoid of friends also. Hang on, hang on, hang on. One second, this is important. I, you're telling an 18, 19, 20 year old, watch your friends, don't have friends or be devoid of friends. Please expand this thought. So we unravel it for the youngsters out there. Radhakrishnan: Please understand life is never a lonely journey. You have to have friends with you and friends for life. In fact, in our country. In our culture, we say, your best friend is your spouse. But remember one thing, you need to understand that friend is also an individual. Ryan: Okay. Radhakrishnan: You know, I'll tell you, this whole problem is about privacy. You may have a best friend, but he or she also requires his or her time. Don't you require your time? Because friends coming too close also is a problem. See, I'll tell you, there's a concept called a Siamese twins. They are together, but they can't be separated. It's a problem. So what is important is that in your age, you should have the right friends. Choose your friends carefully. You can be friendly to everyone, but your core friends, the five, six of them are very important. Support them, they should support you. But remember one thing, there are times when you should sit alone without a friend also. Because at the end of it, you're an individual and you should maintain the individuality. When I say individuality, I'm not talking about ego. So, for example, you know, it's very important that we spend time in solitude. Don't be alone, but enjoy your solitude also. Otherwise, it can lead to loneliness. Being alone can be very, very lonely and loneliness is a psychological problem. Many developed countries today are having loneliness as a psychological problem. Mental health. At the same time, you know, in the name of loneliness, we forget that we should enjoy being alone also. So if you can take the, I'm not taking, you know, 24 hours you have to be You know, shut up in a room, but can you sit down 10 minutes all alone without your mobile without your gadgets without a friends also, can you just go for a walk alone? And of course, after 10 minutes, take your friend along. Ryan: Wise words of wisdom, Dr. Pillai, absolutely wise. I wish I met you when I was 18 years of age. Now I'm getting very, very enamored because you explained to me about how he wrote how to make Kingmakers. I want to become king of my life. My followers and our fans and everybody, everybody wants to be the king or the queen of their life. What he wrote was, in the happiness of the people is the happiness of the king. Chanakya. Now, why does everybody Need to think like a king or think like a leader because there is no, what you say, reward. What is your words of wisdom for people to transcend to the next level, maybe in this lifetime or the next time? What is it and why is it important to think like a leader? Radhakrishnan: They printed a story, so there was a spiritual guru and everybody you know is to. Go for his blessings and advice and there's a very popular scene that whoever goes to him for taking his guidance mentoring blessings will become a leader and then there's an intelligent boy intelligent means asking questions that doesn't guarantee intelligence, just because you're questioning doesn't make you intelligent, but okay, we should answer questions. So this intelligent boy as everybody goes to meet that guru. So maybe let's say 10 people vote. How can 10 of them be leaders? Because in a group only one can be a leader. Like if there is a game of cricket, let's say, there's a team of cricket. Only one person can be a captain. How can everybody be a leader? You know what the person said? You are right. That everybody cannot be a leader of the same team. But everybody can be a leader of different teams. For example, one person can be a sports leader. One person can be a political leader. One person can be a leader in the field of science. Person like you is a leader in the field of nutrition. I am a leader in my space. So why it is important to think like a leader? Because you strive for excellence. A leader is not a position. In fact, a great leader is the one who creates more leaders. A lot of people in leadership positions don't really like to give up the position. And that's where the downfall starts. So leadership is a way of thinking. And let me tell you, leadership is also a spiritual quality. As you quoted the Sanskrit Sutra A leader is not about I, Me, Myself. That's ego. And that's where downfall starts. A leader is the one who wants to make his people happy. So you decide your field of leadership. Like you have chosen nutrition. I have chosen Charakya. Maybe somebody else has chosen writing. Or maybe, you know. Discovering something business leader. But there you don't think like you know, . The more you give, the more you're a leader. I'm going Ryan: off my research. You have a very thought provocating information to me, leader should not have ego, right? Ego. Thought. How does it come? Does it come from the womb? Does it come from our parental upbringing? Does it come in college years? Does it come in life? Is the social media influencing our ego? Because I'm trying to ask you this question that I think a lot of people who I have met who do meditation, the ego is very humble. So, can you kind of light my lamp on this, that I constantly, you know, when I'm leading my teams as a nutritionist, I have to keep reminding myself, be humble, but the ego comes in very fast. So I'm getting a free lesson here today, free consultation with Dr. Pillai. I just realized that. So what's your advice to me? Radhakrishnan: So let me start with the first question. Where does the ego gets created? Remember the child, if you see the little children, especially the one who are. You will find that they are less of ego. They are very innocent. They can mix up with anybody and everybody. They don't understand concepts of religion, community, nationality, gender also for that matter. You know where ego starts? You will be surprised. The mirror. You know the child when he is born doesn't even know. What is a mirror? And then we train them. You are a boy, you are a girl. You have to wear pink, you have to wear blue. And then one day you show your mirror and the child starts wondering, Acha, this makes me different. So there is something called a body consciousness. I'm different from you. You're different from me. And then you want to develop this individuality, the body. And when you grow, you have to build up your muscles. You have to build up your style, fashion. And you start being different. Please understand that's only the physical ego that you're different from them. But what happens, we start categorizing them in different formats. For example, I am the boss, you are the junior. I have more salaries you don't have. It will be a surprise if you have the spiritual blend of mind. You can work with everybody without and with hierarchy also. For example, let's say, you know, Ryan sir, you gave me an example that when you started. Like any one of us, in a small office, you'll be surprised that I'm sure during those days, you wouldn't mind, you know, brooming your office also. Yeah, I was chaparasi and I was vice president. So all put together. So P to P. P to President. P to President. I like that. P to P. Now think about it. Today you got 80 plus people and tomorrow you may have hundreds of them. One day if the office is not clean, you don't mind cleaning up because you don't have that, you know, that I'm the boss. Of course, I'm the boss. I may have somebody to clean the office, but I don't have the ego. Now, what is the lesson for leadership? How do you keep your ego under control? From time to time, do the last man's job. That's not your job. Time to time, do the last Ryan: man's job. Radhakrishnan: But that's not your job as a leader. Your job is to think It's kind of Ryan: saying, keep yourself grounded. Radhakrishnan: Grounded from time to time. And then take off. Don't come down so down that you forget that you're supposed to take everybody up. So it's very important to be aware that everybody has got a role to play. And as a leader, you have to use your power also. Please understand leadership is not just being humble. A lot of people act humble, but are not humble. Humility is a strange thing. The day you think you have lost it. Ryan: It's very, very interesting. And I think when you talk about Ego coming down to that one day of doing the first job or the last job in the organization. I think what is sounding out in my head is parents, because I'm a father, you're a father, and we're at that age where if I go somewhere, people say uncle to me, right? So I'm like going into that role, which is. How do I lead like a wise parent? Or if I have my family, how to behave like a wise parent? So in the sutras or in Chanakya's formula, was there anything about parenting? And what are the significance of any sutras regarding parenting? Radhakrishnan: So let me tell you, especially for Indian parents. Ryan: Okay. Radhakrishnan: Parenting is a role that ends. Unfortunately, that becomes an identity for life. Ryan: I'm sorry. Parenting is a role that ends. Radhakrishnan: But unfortunately for Indian parents, it becomes an identity forever. Let's say tomorrow your child is 60. You'll still be a parent? Ryan: No. But I get where you're going because, yeah, it is true. So you're saying this is especially for Indian parents. And why is that? Radhakrishnan: That's where Chanakya's advice comes in. Because we're too attached to our children. Please understand, family is important, but the roles in a family changes. Ryan: Roles in a family changes with the evolvement of time. Is that what you're saying? Radhakrishnan: Absolutely. Like, for example, when you don't have children, you're still part of your family. Ryan: Yes. Radhakrishnan: When you get a spouse, you're still part of the family. Yes. When you become a parent, you're still part of your family. Ryan: Yes. Radhakrishnan: But you know, when I'm a parent, I remain a parent forever. Ryan: Interesting. That's why I tell people, no, your body is the most expensive real estate. You can change everything on the planet, but you can't change your parents. You're stuck with them for life. So Chanakya is advising to decouple. Radhakrishnan: So here is the sutra that comes in and very interesting on parenting. Till five years, love your child. For the next 10 years, discipline him or her. And after that, consider the child your friend. Ryan: Wise words. So first five years, love your child. Radhakrishnan: Unconditionally, even if they break your latest mobile, you can't do anything. Innocent. They're not doing it consciously. But next 10 years, their minds are thinking, their intellect is developing. So you have to be logical with them. Ryan: So basically the age of about 6 to 20 is when we are disciplining them. So we have to learn to say no to our children. Radhakrishnan: Not necessarily no. I would say logically telling them what is right and wrong. See, no is not the only way of disciplining. Ryan: Correct. Logically telling them what is right and wrong. Radhakrishnan: It is called viveka buddhi. Ryan: So I, I, I'm, I mean, this is very, very in the high plane of intellectual. And I'm scratching my brain here. I'm coming down to my basic primal nutrition brain, which is Papa, I want a mobile phone. Radhakrishnan: Of course. Ryan: I'm 11 years of age. Now, as a parent, my thought process is, do I give him a mobile phone? Do I not give him a mobile phone? So what would Chanakya say? Radhakrishnan: So I'll tell you, that's a mistake. Can you avoid giving a phone? Can I avoid giving a phone? You may not give your phone. You may not own a phone. He has given you the first right of denial. That's all. He will anyway earn it. So the thought itself that if my child is asking a phone, your answer would be yes or no. Who told the answer has to be only two boxes. I'll tell you how I deal with such a situation. I know my child is still 11. Has Ryan: asked for a phone already? Radhakrishnan: Already. Ryan: Okay. Radhakrishnan: My daughter also, they come together. So there is a chanakya comes in. Ryan: Combined power. Radhakrishnan: I have a combined power, my wife Ryan: also. Ask your mother. So, Radhakrishnan: you know, please understand, you have to respect that they are born in a generation of gadgets. Ryan: They're smarter generation. Radhakrishnan: Absolutely, and they're more informed than us. Ryan: Yes. Radhakrishnan: What I say is that of course you'll have my mobile, but please tell me the reason why you want it. Ryan: Wise words from an ancient sage. I'm going to use this. Can I borrow this for my son? Please. Please tell me why you require it. And Radhakrishnan: then you'll be surprised. You can guide him before giving the phone. How? So for example, he wants to, you may, you know, because children make you different answers. I'll tell you a small story and then you'll understand how important a phone is for a child. So there was this particular friend of mine, his daughter wasn't 10th standard board exam. I don't want to watch TV, laptop, mobile. Okay, so exams are, and the moll was taken away. She had a mobile. It was taken away. Two o'clock in the night, this person wakes up, and he finds in his daughter's room there is some light. So, Padasekar's daughter is studying at 2 in the night. He goes inside, and he sees the girl on a mobile. So angry, so upset. He just takes the mobile, breaks it away. He said, I told you to use the mobile. Exam is coming, board exam is coming. And then the wife comes out and says, let's go. You continue studying. Let's go and sleep now. Next day, when he's cooled down a little bit, the wife tells him, you know what? Please go and talk to your daughter. Never do that to your daughter. Well, then she was not studying. She was using the mobile and all. We had given a strict rule not to use the mobile during exam time. She went and she was crying. I said, Papa, you know what I was doing on the mobile? I was checking out for my mark sheets. Sorry exam hall. I was looking for a hall ticket. Because everything is digital today. So my friends got it. Till the last moment. Yesterday night they did not get it. I was downloading it. They just break it away. Now how do I go for my exam? How do you use your mobile? The idea is that people will use mobile. But the thing is that you have to be conscious what they are using for. So if it's going to be a social media addiction, why Ryan: do you need the phone? Tell me why you need the phone Radhakrishnan: and then you can discipline like I say you take my mobile take your mobile But use it for only one hour or half an hour. What do you decide Ryan: wise words of parenting? So staying with chanakya and chanakya is going to become Like if I went back in a time capsule, i'll be like I would like to do Chanakya's diet plan. That would be my thought process because I'm falling in love with this process. Let's have a small discussion on this Chanakya Nitis. Enlighten me about it on how the Chanakya Nitis can improve our lifestyle. Radhakrishnan: So Chanakya's Nitis, Niti the word means policies, strategies, plan. It all comes from an intellect way of, intelligent way of living a life. So as we said, different stages of life. For example, if you are below 20, your primary responsibility is to be a student. After 20s to let's say 50s, it's to bring up a family. After 50, you have to give back to the society because your basic financial needs are taken care. The children are settled. And after 75, you're supposed to be 100 percent focused on spirituality. And he gives advices at every stage. How to be a good student. How to be a good husband or parent as we saw. Or a good mother. How do you bring up your children. How to actually give back to society. And finally how to give up the world also. When I say give up the world, it's not death of the body. But you know, lot of people with high egos cannot give up their positions. That's why there's a concept called Sannyas. You have to leave the body. So Chanakya's strategies and netis are applicable for every generation at every point of time. So let me give you two examples for our discussion. If you're a student, your primary responsibility is studies. But it is not studies like today. It is becoming more memory. Today education system has become an examination system. So a good student has a quality of learning from anybody and everybody, not just the teachers. So if you're watching a podcast and learning, great, but can you apply that in your life? So Chanakya prepares students to learn from every teacher. Unfortunately, today's generation is overrating a teacher. Ryan: Oh, imagine if Chanakya was around right now. Radhakrishnan: It's okay. His Google Ryan: reviews would have been split. Radhakrishnan: I still remember one small child had come to a parent and saying, this teacher is not bad. Sorry, this teacher is not good. He or she is bad. And the father, a very wise father asked, you know, are you comparing two teachers? Ryan: Compared to what? Radhakrishnan: Exactly, so maybe that particular teacher doesn't have great communication skills. That's why he cannot hold your attention. But that attention can be held through a video on the screen. That doesn't make a great teacher. A teacher is a person who has got wisdom of that subject. So never compare because some person uses a different methodology of teaching. So how to be a good student? Now coming back, what is the responsibility of a father? There's a Chanakya Nidhi for that also. So the responsibilities of a father are three points. Number one, to earn for the family. Let me look like, you know, today we have wives also earning. Let me tell you very frankly, let the wife own. That's her money. But if she doesn't earn, it's your responsibility. Hum toh amesha joke mein kehte hai. Like, if you are a wife, mera paisa toh mera hai, tera paisa bhi mera hai. Acha main Ryan: soch raha tha ki yeh mera wife ka original dialogue hai, lekin abhi mereko pata hai because all, since I married my wife 15 years ago, she's told me se. My money is my money and your money is my money. I thought this is my wife's original dialogue. Let me tell you one Radhakrishnan: more thing. Her father's money is also hers. And her future son's money is also hers. So that's why you'd be surprised. The role of a parent is number one to earn money. And please understand, wealth is not neglected in our society. We are the only country in the world which has spiritualized wealth. Lakshmi. Lakshmi is also Shakti. If you don't have money, what kind of a life you'll have? I'm not trying to tell you that be, you know, overboard. But basic money is required for survival, for good education, travel, quality time with the family. Having two support systems and domestic help is good. So the husband has to earn money. Second important thing. He has to give quality education to the children. Ryan: And third, give moral values. Teach them the difference or explain to them the difference between right and wrong. Radhakrishnan: Absolutely. At every stage there Ryan: are Radhakrishnan: Chanakya Ryan: Nithis. Speaking of Chanakya Nithis in your life, you've lost weight in between. You consciously did that you had a medical scare at some point in your life. Was there a realization to losing weight? What was your thought process? Would you like to share with the world how a guru of meditation decided to say that I don't need the medication, right? And my breath is in my control. My thought is in my control and my health is in my control. So what is your gift to the world? What is your experience to the world? from your body and health perspective. Radhakrishnan: So I'll tell you, I've been very fortunate that the doctor that I went for treatment is my student only. Oh! So I've been lucky that I don't have doctors, I have friends for doctors like you are a nutrition friend now. So when I was admitted, I still remember my wife, my family, everybody was taking care of me. The doctor, he's a student, his name is Dr. Vaibhav. So he comes to me and he asks me a very interesting question. How do you visualize yourself? Ryan: The doctor asked you this, and he was your student, student of meditation. Radhakrishnan: And also at the Mumbai University, where I am at. Ryan: Ah, okay, so he knows your mind. So he decided to ask the Guru this question. Radhakrishnan: So, how do you visualize yourself? So I was in the hospital at that time. I said, I visualize myself healthy, strong and more fitter than what I am today, or what I was in the past. He said, keep that thought with you. Doctors don't work with medicines. They work with the mind of the patients. Ryan: Wow. Doctors don't work with the medicines. Doctors work with the mind of the patient. This is a meditation guru who's saying this and that's very powerful. Another goosebumps moment today. Radhakrishnan: So when he told me this, you know, for me, I said, okay, the medicines are required. You know, the healing part of it, the treatment part of it is there. But finally, how do you visualize yourself? You're speaking about sports person. They visualize themselves as winners even before they go to play the game. So finally, health is also a mind game. Coming back consciously, then you have to do the steps given by experts like you. Follow this, do this, don't do this. I followed that. But I'll tell you a story. It happened in my family with my father. When he was in his 40s, he was admitted. And I still remember as a child, but he became more healthy today at 89 years. He climbed the Himalayas Wow, he still goes by local train and I used to always wonder, you know, how come he's so healthy at this age He's a role model. He said at 40 I became conscious of my health And today I'm more fitter than many of them around. Ryan: I think one of the reasons I wanted to meet with you was to delve into the power of the mind. And you can't become a better version of yourself by eating better dal chawal roti. I seriously believe this because when you put that food into your body, your mind is also telling that body, how it's accepting that food. So I think even when you are not well, you can come out of that, you know, back foot that you're on by just telling your mind with meditation, with thought process that you're gonna come out in the front. Radhakrishnan: Anna and Manna. Anna is food, Manna is mind. They are interconnected. Ryan: So Anna, Panna was there and now is? Anna and Manna. Anna and Manna. Radhakrishnan: Manna is mind, Anna is food. So food and mind are also related. Ryan: Three things that you do from a food perspective. Radhakrishnan: Eat less. Ryan: Okay. Radhakrishnan: Eat consciously. Okay. And eat right. Ryan: I think in his previous life, he was a nutritionist before, before he, he came into Radhakrishnan: this, Ryan: I'm sure a lot of people have asked you this question. If Chanakya would have been alive, what would be the three problems that he would have solved in today's world to make our youngsters have a better universe, a better thought process, a better life? Radhakrishnan: Three things he would have focused on. Leadership. Leadership, leadership. We require good leaders. We require spiritual leaders and we require result oriented leaders. Ryan: Can you expand on Radhakrishnan: this? We spoke about leadership a lot and Chanakya wrote the book called Leadership, the Arthashastra. Every team, every society, every country. Requires good leaders, even a family requires good leaders, right? We are living in an apartment or a society you require a good chairman there So I think leadership is the requirement of every particular community institution or country chanakya created that it's like attack the top corrected Everything is okay But important is also The spiritual leadership where leadership can become a power game and we see that in so many organizations, right? And what does opposition have to do? Only oppose. So, please understand that spiritual leadership has got the quality of leading the people without an ego. Therefore, the ideal leader for Chanakya is called Raja Rishi. Raja Ryan: Rishi. Radhakrishnan: Raja se Rishi hai. is detached. Wow. And please understand the day comes you to leave, don't even think back. There's a very famous saying, genius is no, is a person who knows when to stop. So suppose you're a leader and you're given a five year term. People want that second term, fifth term, 28 term. It's okay. If people won't elect you, but a lot of people can't give up leadership position and only a spiritual leader knows when to give up. You know, just that responsibility will continue after the position goes. Therefore, the last part of leadership is that the leader should be highly qualitative leader who is result oriented. So leader comes in and says, I'll build a whole, or let's say, you know, I will create 20 podcasts, but you will be happy only when the 20th podcast is actually broadcasted. You're not rest till then. So I think leaders have so many dimensions. You know, I guess spoke about it. This is beyond generations. So all of you please understand, have a spiritual base. Think about being a leader of your field. Don't compare your animation. You decide today's a generational entrepreneurs. You decide which field you want to, but become a leader. Have a spiritual base as we discuss. You know, it's important, even meditate for leaders. And finally, if you take up a task, stop not till your goal is achieved. Ryan: Stop not till your goal is achieved, which means also be relentless to your goal. Radhakrishnan: Absolutely. You have to deliver results. That's leadership. Ryan: True. You can't just be a floating leader and not deliver a result at the end of the day. Dr. Pillai, it's been an amazing session with you today. And a question out of ancient sagely wisdom to wrap up today's podcast. If Dr. Pillai was stuck on an island and he could choose only five foods to take with him and they don't have to be nutritious, what would be his five favorite foods? Radhakrishnan: Fruits. Ryan: Food. Radhakrishnan: Food, yes. Ryan: Yeah. So you can take five. Maybe I'll be a little bit liberal. You can take ten foods. But five foods that you would love to take with you if you were stuck on an island and you had no communication with any other island or the rest of the world. Radhakrishnan: So can I rephrase the question? Yeah. Will the food be only limited to something that I eat? Because my answer contains something beyond just the food I take for eating. Ryan: So can we take the physicality of food, five items, and the other five foods that Dr. Pillai has in mind? Apple. Okay. Radhakrishnan: Dry fruits, which includes your almonds. And Ryan: these are stuff that you really like, your favorite. Radhakrishnan: The third one is curd. Ryan: Okay. Radhakrishnan: I don't know why I love curd. These are three fruits, but along with that, I will carry books. That's my food. You need to, Ryan: you need food for the brain. Radhakrishnan: Absolutely. And I'll carry a meditation mat. I'm going to enjoy my days in the island all alone. Ryan: Wise words from a very wise man whom I hope to now have as a best friend for life, because the mind has no boundaries, but the mind has boundaries too. The boundaries are set by our limitations. So if you've liked this podcast, my first request to you is to subscribe, like, share and comment below. And I'm going to be listing in the descriptor all of Dr. Radhakrishna Pillai's books. where you can find him, how you can get private tutions with him, or maybe even take him to that remote island and enjoy a meditation session with him. Stay tuned as we come back with more food for your soul, food for your thoughts, food for your nourishment. 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. Join us as we delve into Dr. Pillai's valuable advice for young leaders, balancing professional success with personal well-being, and integrating timeless lessons from Chanakya into everyday life. This episode is a must-watch for anyone looking to enhance their leadership skills and lead a more focused, intentional life. Get in Touch with Dr. Radhakrishnan Pillai:- Instagram - https://www.instagram.com/rchanakyapillai/?hl=en Linkedin- https://www.linkedin.com/in/rchanakyapillai/?originalSubdomain=in Join in for a 5-day Business Leadership Training with Dr Pillai: https://docs.google.com/forms/d/e/1FAIpQLSflKiRQXiWqs8us4XK149b6hlM_diLpipxyRT20P8GGZbdRXA/viewform 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 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. 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ec118aba-eadd-4bcf-b284-c5c545357d8b 1 Dec 2024 Baked Sweet Potato Fries Baked Sweet Potato Fries Low-oil sweet potato wedges with herbs. Rich in beta-carotene and perfect as a guilt-free snack. Baked Sweet Potato Fries 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 28 November 2025 How Drinking Dead Water is Harming you: JIVA Water Founder Explains In this powerful new episode, we dive deep into the story behind JIVA Water with Srini, the co-founder and visionary behind the brand. Srini shares how the idea of energising water was born and how JIVA is transforming the way people think about hydration, health, and everyday wellness. He explains the science and philosophy behind energising water and how it goes beyond ordinary drinking water, helping support better energy levels, improved digestion, mental clarity, and overall balance in daily life. Through real-life testimonials, Srini shares touching and inspiring stories of individuals who experienced noticeable changes after incorporating JIVA into their routine, from improved health to renewed vitality. Tune in to discover how JIVA is not just refreshing lives — it’s changing Health Shotzz 21 November 2025 Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. Health Shotzz 15 November 2025 From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! 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

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Lose Fat and Build Muscle at Home Ft Puneet Rao Lose Fat and Build Muscle at Home Ft Puneet Rao I’ve met hundreds of fitness coaches in my career, but Puneet Rao’s story—and his message—stopped me in my tracks. I’ve met hundreds of fitness coaches in my career, but Puneet Rao’s story—and his message—stopped me in my tracks. You’ve seen the glossy side of fitness: six-packs, heavy lifts, and the “go harder” culture. But what if I told you that chasing all that could actually make you weaker? Puneet’s journey is nothing short of inspiring—from being an unfit 22-year-old hotel management intern to becoming one of the most respected transformation coaches in the country. In this powerful episode we dive into: Why aesthetics can’t be your only fitness goal The hidden dangers of crash workouts and “quick fixes” How mobility can protect your body for life The small, consistent habits that build lasting strength What training smarter really looks like in the long run By the end of this conversation, you’ll rethink the way you train, the goals you set, and even how you measure progress. Time Stamps ( Links ) 00:00 - 02:07 - Teaser 02:07 - 03:38 - Why Trainers are Important 03:38 - 08:18 - Puneet Chose Fitness 08:18 - 13:03 - Puneet last job 13:03 - 14:01 - Who gave him Motivation 14:02 - 14:39 - Helping others is the goal 14:39 - 15:18 - Certifications Puneet Did 15:18 - 16:20 - Social Media is a distraction 16:20 - 22:09 - Fat Loss is easy 22:09 - 24:33 - How to warm up properly 24:33 - 25:43 - Wrist Warmup Explained 25:43 - 26:24 - Why Ryan has 4 Trainers 26:24 - 27:39 - How to choose the right Fitness Coach 27:39 - 29:22 - Why Mobility is Important 29:22 - 32:53 - Losing Weight is not Fitness 32:53 - 36:33 - Looking Big is not enough 36:33 - 38:59 - 2 Friends can't do the same workout 36:59 - 41:53 - How the Gym can make you younger 41:53 - 44:03 - Compound Movement is the best 44:03 - 43:13 - Mistakes in Gyms 43:13 - 49:52 - When to take Supplements 49:52 - 54:38 - How to boost Testosterone 54:38 - 56:07 - Puneet takes no stress 56:07 - 1:00:05 - Women need to lift weights About Guest Puneet Rao is one of India’s most respected transformation coaches, but his journey didn’t begin in a gym—it started as an unfit 22-year-old working in hotel management, struggling with his own health and confidence. Determined to change, he rebuilt himself through discipline, smart training, and a relentless pursuit of knowledge. Today, Puneet is known for helping countless people achieve lasting strength, mobility, and true fitness—not just the aesthetics the industry sells. His story is proof that no matter where you start, with the right mindset and habits, you can completely rewrite your future. Follow Puneet on Instagram Visit his website here Follow EvolvX on Instagram Download EvolvX Fitness App here Resources ( Links ) 1.Ace certification guide 2.Exercise and “getting younger” 3.Muscle mass slows aging 4. Mobility exercises benefits 5. Effects of increased cortisol levels 6. Why fat loss instead of weight loss 7. Testosterone and sleep 8. Stress affects testosterone negatively 9. Choosing guide for fitness instructor 10. Rise and dangers of doomscrolling 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

Ryan Recommends: Boost your health with Ryan's recommended products, designed for your wellness journey. Kids Nutrition Discover the Power of Cure by Design’s Toasted Hemp Seeds with Pink Himalayan Salt Indulge in the crunchy, nutty delight of Cure by Design’s Toasted Hemp Seeds with Pink Himalayan Salt—a perfect blend of taste and nutrition. Carefully sourced from the lush Himalayan slopes, these hemp seeds are lightly toasted to perfection, offering a unique combination of health benefits and irresistible flavor. Packed with vegetable protein, fiber, vitamin E, essential minerals , and all essential amino acids , hemp seeds are a true superfood. Enhanced with the natural goodness of Himalayan Pink Salt, this wholesome, vegan-friendly snack elevates your diet and complements a variety of dishes. Why Choose Toasted Hemp Seeds? Rich in Omega-3 and Omega-6 Fatty Acids : Supports heart health, boosts immunity, and promotes radiant skin and hair. High Fiber and Protein Content : Aids digestion, suppresses appetite, and provides long-lasting energy. Anti-Inflammatory Properties : Helps reduce inflammation naturally. Diet-Friendly : Perfect for vegan, keto, and paleo lifestyles. Versatile Superfood : Use as a crunchy topping for salads, enhance baked goods, or replace croutons for a healthier alternative. Nutrient-dense, Preservative-Free Goodness Enjoy the benefits of preservative-free, nutrient-rich hemp seeds and embrace a healthier, tastier lifestyle. Perfect for anyone looking to improve their well-being without compromising on flavour. Experience the wholesome goodness of Cure by Design’s Toasted Hemp Seeds with Pink Himalayan Salt and make every bite count! SPECIAL PRICE FOR RYAN FERNANDO CLIENTS "I've been using Cure By Design’s hemp products, and they've been a game changer for my health! The Hemp Seed Oil has worked wonders on my skin, keeping it hydrated and clear, while the hemp seeds and hearts have boosted my energy, improved my digestion, and reduced inflammation. They're packed with Omega-3s, minerals, and protein, and I love adding them to my meals for extra nutrition. My skin, hair, and nails feel healthier than ever—highly recommend for anyone looking to support a balanced, natural lifestyle!" - Ryan Fernando

21c81b6c-7fa0-42a2-9183-0e39e3abd230 16 Feb 2025 Kokum Dal (Sour Dal) Kokum Dal (Sour Dal) Tangy kokum-infused toor dal. Anti-inflammatory and cooling for the liver and gut. Kokum Dal (Sour Dal) 00:00 / 01:04 Listen to this podcast Here's the podcast summary Food Info: Calories : 160 kcal Protein : 8g Carbs : 22g Fats : 4g Serving Size : 1 bowl (200ml) Preparation Time : 10 minutes Cooking Time : 20 minutes Ingredients : 1/2 cup toor dal 2 kokum pieces 1 tsp mustard seeds 1 tbsp ghee Curry leaves Instructions : Boil dal and kokum together. Temper with mustard seeds, curry leaves, and ghee. 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 28 November 2025 How Drinking Dead Water is Harming you: JIVA Water Founder Explains In this powerful new episode, we dive deep into the story behind JIVA Water with Srini, the co-founder and visionary behind the brand. Srini shares how the idea of energising water was born and how JIVA is transforming the way people think about hydration, health, and everyday wellness. He explains the science and philosophy behind energising water and how it goes beyond ordinary drinking water, helping support better energy levels, improved digestion, mental clarity, and overall balance in daily life. Through real-life testimonials, Srini shares touching and inspiring stories of individuals who experienced noticeable changes after incorporating JIVA into their routine, from improved health to renewed vitality. Tune in to discover how JIVA is not just refreshing lives — it’s changing Health Shotzz 21 November 2025 Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. Health Shotzz 15 November 2025 From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! 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