Discover expert skincare advice from Dr Chytra Anand. Learn what suits your skin, the truth about Korean skincare, and why sunscreen matters. test The Only Skincare Video You Need to Watch ft Doctor Chytra Anand Confused about what skincare actually suits your face? Wondering if Korean skincare really lives up to the hype? Or just how important sunscreen truly is? Confused about what skincare actually suits your face? Wondering if Korean skincare really lives up to the hype? Or just how important sunscreen truly is? All your skincare questions — answered! 💡 In this episode, Dr. Chytra V Anand — one of India’s leading dermatologists — spills the secrets behind healthy, glowing skin. From anti-aging to achieving that glass-skin glow, and from understanding your skin type to building the perfect skincare routine, she breaks it all down with science and simplicity. If you’ve ever wanted to truly understand your skin and how to care for it right — this podcast is your go-to guide. Tune in now and let your skin thank you later. Time Stamps ( Links ) 00:00 - Trailer 2:50 - Introduction 3:30 - Should teenagers go to the Dermat early? 7:23 - How to start skincare as a teen 13:26 - Biggest skincare myth 15:05 - Is putting oil on your skin harmful 18:40 - Solution for Cellulite 20:35 - Does a cold plunge help? 22:35 - Does makeup cause more skin issues? 24:50 - Are Korean products better? 27:47 - Melasma, Pigmentation, Stretchmark 31:52 - Pregnant mother's skincare routine 38:45 - Can men use Women's skincare 40:16 - Which sunscreen is the best? 44:40 - How to fix acne scars? 47:30 - Are skincare supplements a hype? 49:10 - Is IV supplement harmful 49:50 - Can supplement abuse harm the skin? 52:07 - How to get celebrity-like skin? 55:44 - Connection between Gut Skin and Genes 1:02:07 - Ageing Mistakes 1:06:23 - Dandruff Solution 1:09:27 - Truth about Botox 1:11:21 - Are injectables the new skincare? 1:20:40 - Is homemade skincare harmful? 1:22:50 - Effect of Humidity on Skin 1:24:50 - Rapid Fire 1:54:44 - Outro About the guest Dr. Chytra V Anand is one of India’s most renowned cosmetic dermatologists, celebrated for blending science with artistry in skincare. Founder of Kosmoderma Clinics, she’s a pioneer in aesthetic medicine, trusted by celebrities and global clients alike for her expertise in anti-aging, pigmentation, and personalized skincare. A true visionary, she’s redefining what it means to have healthy, confident, glowing skin. Follow her on Instagram Watch her on YouTube Visit her website Recent Episode Catch up on our latest episodes for expert insights, health tips, and practical advice to boost your wellness! Guest Episode 26 Oct 2024 Transform Your Energy, Mood & Sleep Naturally: ‪@doctorsethi‬ Reveals Gut Health Secrets In this insightful episode, Dr. Sethi unpacks how our gut health can shape everything from energy levels to mood and even sleep quality. Solo Episode 20 Jun 2024 How to wake up better and fresh, My Million dollar morning routine Do you have to fight with yourself every morning to get out of bed? Do you feel tired every morning? even after getting 8 hours of sleep? In this video, I will tell you what you must do to ensure that you get proper sleep. Solo Episode 22 May 2024 If you have children, This video is for you Micronutrient deficiencies in children can harm their growth and development. Here are some insights that can help improve your child's health. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

test Rajma and Spinach Tikki Protein-rich red kidney bean and spinach patties. Iron-boosting snack, baked or shallow-fried. Food Info: Calories : 120 kcal per tikki Protein : 5g Carbs : 20g Fats : 2g Serving Size : 2 tikkis Preparation Time : 10 minutes Cooking Time : 15 minutes Ingredients : 1 cup boiled rajma (kidney beans) 1/2 cup finely chopped spinach 1 tsp cumin powder 1 tbsp whole wheat flour Salt and pepper Instructions : Mash rajma, mix with spinach and spices. Shape into tikkis and pan-fry with minimal oil. 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

20 Dec 2024 Indian Parents STOP Making This Mistake! | Ft Schweta Gandhi Indian Parents STOP Making This Mistake! | Ft Schweta Gandhi I sit down with Shweta Merchant Gandhi, a child psychologist and an NLP master coach, who challenges the way we think about parenting and offers game-changing insights Welcome to the Episode! Schweta Gandhi joins us to discuss the challenges modern parents face, practical parenting tools, and how to build emotionally resilient children. This episode emphasizes mindful parenting, communication, and emotional intelligence. Resources Schweta Gandhi’s School for Parenting Books and courses on mindful parenting available on her website. ----------------------------------------------------------------------------------------------- You can find Shweta here: Instagram: / schweta.happyminds YouTube: / @shwetamerchantgandhi5241 Facebook: / shweta.merchant.7 Download My App - The Waitlist is here - https://tryrfapp.ryanfernando.in/ Book summary - • How To Talk So Kids Will Listen & Lis... To get a proper balanced nutritional plan, please fill out this form and my team will get in touch with you https://forms.gle/MjSXjUdMEjNFmMgf8 To book a blood test , click this link: https://www.ryanfernando.in/ryan-reco... To get cancer screening or any other disease, click on this link and book your test: https://www.ryanfernando.in/ryan-reco... Products to purchase: - Collagen - https://www.ryanfernando.in/ryan-reco... 1chaze - 1CHAZE 1500g 👉https://quanutrition.exlyapp.com/1cha... 1CHAZE 750g 👉https://quanutrition.exlyapp.com/1cha... Books - https://www.ryanfernando.in/book/ Socials - Link tree: https://linktr.ee/Ryan_SecretNutritio... Instagram: / ryan_nutrition_coach Website: https://www.ryanfernando.in/ Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. NEW 29 Jul 2026 3 Recipes That May Help Support Migraine Relief This Summer A refreshing, anti-inflammatory drink with apple, ginger, turmeric, and cinnamon, crafted to support hydration and overall wellness. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

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. 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 Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. NEW 29 Jul 2026 3 Recipes That May Help Support Migraine Relief This Summer A refreshing, anti-inflammatory drink with apple, ginger, turmeric, and cinnamon, crafted to support hydration and overall wellness. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

d1c84140-20aa-443c-a4bd-1f8b8bc82a78 Ryan Recommends: Expert Nutrition Picks Explore Our Services and Start Your Transformation Today! Hyperice - game-changing recovery. As the top Sports Nutritionist in the game, I don’t settle for anything less than greatness for my clients. That means personalized nutrition plans, top-rated coaches, and the latest workout gear. But even the most athletic superstars can struggle with dreaded post-workout recovery. Enter Hyperice – they’re the recovery equipment champs, using a clever combo of heat and movement to loosen up tight muscles. Their high-tech therapy gadgets are so precise that they zap lactic acid build-up right out of your bloodstream via your kidneys. This means your muscles heal faster, and you’re ready to conquer your next sweat session in no time! Get ready to unleash your inner sports superstar with Hyperice! Product Info: Hyperice is a game-changing recovery tool for athletes, offering a wide range of products dedicated to providing relief to particular muscle groups. Their devices are equipped with different attachments for specific body parts and products suitable for use across the entire body. The goals of using Hyperice products include: Faster Recovery: Hyperice accelerates recovery, allowing athletes to train more intensely and frequently, while reducing the risk of overuse injuries. Enhanced Flexibility and Mobility: The innovative devices target muscle groups precisely, improving flexibility and mobility, which is crucial for agility and injury prevention. Pain Relief: Hyperice products provide localized vibration therapy, offering relief from muscle soreness and discomfort, ensuring athletes can perform at their peak. Inflammation Reduction: Hyperice combats inflammation by improving blood circulation, promoting muscle healing, and playing a crucial role in injury prevention. Competitive Edge: Hyperice provides a distinct advantage in the competitive sports world, helping athletes recover faster and perform better. Proven Quality: These products have been tried and tested in varied conditions, consistently proving their effectiveness. For instance, the Hypervolt Pro is a standout – a percussion gun featuring a 90w motor (most other products max out at a 30w motor). It offers 5 power modes for effective recovery techniques and even displays the intensity, making it one of the most powerful and effective recovery tools on the market. SPECIAL PRICE FOR RYAN FERNANDO CLIENTS "Hailing as the top Sports Nutritionist in the game I don't settle for anything less than greatness for my clients. Think personalized nutrition plans, top-rated coaches, and the latest workout gear. But, even the most athletic superstars can struggle with the dreaded post-workout recovery. That's where Hyperice swoops in like a superhero! They're the recovery equipment champs, using a clever combo of heat and movement to loosen up tight muscles. Plus, their high-tech therapy gadgets are so precise, that they zap lactic acid build-up right out of your bloodstream via your kidneys. This means your muscles heal faster and you're ready to conquer your next sweat sesh in no time! Get ready to unleash your inner sports superstar with Hyperice!" - Ryan Fernando 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 I love teaching and sharing insights about nutrition. My mission is to transform the way people eat. Tune in to a few of my radio episodes, they might inspire you to make small, meaningful changes in your life. Listen To Me

2 Dec 2024 Steamed Dhokla Steamed Dhokla Fermented, steamed snack rich in probiotics. Light on the gut and perfect for tea-time or travel. 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. Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. NEW 29 Jul 2026 3 Recipes That May Help Support Migraine Relief This Summer A refreshing, anti-inflammatory drink with apple, ginger, turmeric, and cinnamon, crafted to support hydration and overall wellness. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

21 Jan 2024 India's Fittest Mom: a message to all the women in India EP 1 India's Fittest Mom: a message to all the women in India EP 1 Are you ready to unlock the secrets of a vibrant life? Enter the mystical world of Shwetambri Shetty, India's Fittest Mom, as she weaves a tale of triumph over trials in this bewitching podcast! India's Fittest Mom: a message to all the women in India EP 1 Ryan Fernando 00:00 / 44:50 Listen to this podcast Here's the podcast summary 8 Minutes Read Are you ready to unlock the secrets of a vibrant life? Enter the mystical world of Shwetambri Shetty, India's Fittest Mom, as she weaves a tale of triumph over trials in this bewitching podcast! Her journey is an alchemy of balancing motherhood, entrepreneurship, and the art of movement. As the creator of India's first-ever dance community, she reigns as an enchantress of wellness. In this episode, Shwetambri enchants listeners with her insightful musings on nurturing, self-care, and the magic of fitness. Be sure to stay till the end for her spellbinding tips on how moms can embrace the journey to wellness in 2024. Important Links Ryan Website -- www.ryanfernado.in Ryan Nutrition Clinics -- www.quanutrition.com Ryan Recommended Links -- https://linktr.ee/Ryan_SecretNutritionTips Ryan Instagram -- ⁠⁠https://www.instagram.com/ryan_nutrition_coach/ ⁠⁠ Shwetambri Instagram ⁠⁠ -- https://www.instagram.com/shweshetty/ ⁠ Shwetambri Fitness Center -- https://mythirdspace.fit/ Follow Us On Spotify https://open.spotify.com/episode/2wd1p6Yc9kiWOSzhHEdoHO?si=dhPlPo__T3CLpVpMOxgkHg&nd=1&dlsi=d9da10ace71a4f3b Podbean https://ryanss4.podbean.com/e/indias-fittest-mom-shwetambri-shettys-wellness-tips-and-secrets-ep-1/ To get a proper balanced nutritional plan, please fill out this form and my team will get in touch with you https://forms.gle/MjSXjUdMEjNFmMgf8 To book a blood test , click this link: https://www.ryanfernando.in/ryan-recommends/thyrocare.php To get cancer screening or any other disease, click on this link and book your test: https://www.ryanfernando.in/ryan-recommends/nura.php Products to purchase: - Collagen - https://www.ryanfernando.in/ryan-recommends/collagen-powder-with-stevia.php 1chaze - https://quanutrition.com/product/1chaze/ Books - https://www.ryanfernando.in/book/ Socials :- Link tree: https://linktr.ee/Ryan_SecretNutritionTips Instagram: http://www.instagram.com/ryan_nutrition_coach/ Website: https://www.ryanfernando.in/ Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Ryan: I didn't see you as a banker. What was that moment where you went? Shwetambri: When my first student finished the class with me, the only student in my class, and she was just like, this was so amazing. And I'm coming back. Ryan: Today, I thought about starting my episode with a transformative expert in the field of fitness. This person I've known for over two decades, and I've invited into my home today, I'm going to talk about how this person who I look up to, I've hosted a radio show with her, and she's a very, very famous person to me. This person is none other than. Shwetamari Shetty. We started a show together many years ago where we hosted early morning a radio show called The Fitness Show. And I remember meeting her for the first time and the energy that came off her was amazing. Now she was not always a fitness instructor. She was born in a place called Kundapur. which is somewhere in Karnataka. And it has the most amazing cashews. I know this because she sent them to me, but her father was a banker. She also became a banker herself. She was for nearly eight years working with HSBC, but she moved on then to come into a journey where she took up fitness as a new mantle. Now, Shwetambri is one of the first people to form Kalfit in India. She's gone on to host many shows. Let's raise a glass today to this guest of mine. She is a celebrity in her own right. And with the new cheers, let's get picking our brain. Shwetamri, welcome to my show. Shwetambri: Thank you so much. Cheers. I may just have sneaked in some tequila there. But thank you so much, Ryan. I think, uh, I must tell the audience, this is the first time we're doing a role reversal here. All these years, especially over the last decade, I've been inviting Ryan for so many different podcasts and, you know, some new radio shows and stuff. And this is fun because I get interviewed by you! Someone who I so look up to and someone who has changed my life. So I worked with you Ryan: on, uh, your, um Shwetambri: CrossFit Games. Yes. I came to you to basically perform better in CrossFit. Ryan: She is one of the fittest women in India. I got third. She got third place. And we were responsible, me and my team at Cornish are responsible for diet. We were responsible. Maybe not for your marriage. We'll talk about that. We were responsible to help you out with your diet when you were, when you were conceiving, then during pregnancy and then the weight loss and pregnancy. So we went really, really close. So today I'm going to be interviewing. Shwetamri about her life. Okay. So are you ready for this? Yeah. Excited. So let's start about your career. You chose finance. Okay. And then suddenly, because I don't see you as a banker. Shwetambri: Yeah. Ryan: Finance and fitness. What was that moment where you went, something snapped inside of you and said, this is what I want to do for the rest of my life. Shwetambri: When my first student. Finished the class with me, the only student in my class, and she had this smile year to year, and she was just like, this was so amazing and I'm coming back. So when you have a customer telling you that she enjoyed that class and she's coming back, you know you've done something right. And at that point I knew this was my purpose. So I feel like finance is something a lot of us can do. Uh, being a great coach, being able to help people change their lives, is not something, I don't know, Ryan: everybody Shwetambri: can do. Ryan: I work with a lot of women, you work with a lot of women, and you're a role model for a lot of women in terms of family, job, career, everything. And keeping yourself fit. Yes. What are the childhood memories of you where you were a very fit person and then that carried on into your job and then ultimately now your career because very few people have that motivation to continue to work out, to continue to stay fit. So from childhood, was there a trigger or there was no trigger? No, Shwetambri: no, a hundred percent. I think I have to give a lot of credit to my parents, but I've been active forever. I'm 43 today. And I started my first, like, I would say yoga actually with my father at age six. So he had to incorporate a lot of, uh, movement and fitness in his life. Cause he got diagnosed with diabetes quite early. Uh, and I think. Because of his suddenly sedentary lifestyle from being super active and a sports personality to being sedentary, being at the bank. So when he started his jogging and yoga, I started with him and then there was no stopping. So there was a lot of sports. There was a lot of athletics. There was a lot of dancing. And it just continued. Of course, I went into sedentary mode also. But it all started from when I was age six and it hasn't stopped and I'm hoping it doesn't stop. Until my last breath. Okay. Ryan: So Shwetamari says she's 43. I don't believe she's a day over 26. And, uh, you know, I have to, I have to say this to you. When I first started working with you on your nutrition, you looked and your statistics made you much older. But now when I look at your diet, when I look at your blood tests, when I look at your skin today, it's actually younger than when I met you 10 years ago. Shwetambri: Yeah. I, I think I, I would agree with that. My body age is actually about the last time I checked with you while doing the test. I think it was 30 or 31. Ryan: So that makes her 13 years younger than her birth certificate age. So, um, there's one lucky man, right. Or who has you 13 years younger, but I didn't know about this. And my team did the research and they came to me. It's like, sure. She went on the diktat of her parents to meet many suitors in arranged marriage. And I was like, I did not know that about Shwetamri. So is it true that my research is correct? That there were about many, many suitors that were there that you went through? Shwetambri: You know, I think a lot of women coming from a typical middle class family in India. would relate to this story where two decades ago, arranged marriage is just what you're supposed to do. And I was fully open to it. And, but I didn't know it was going to get so hard. So most of the memory of my twenties is very bittersweet. Sweetest because I had a fantastic job at HSBC and I had great company to like. You know, go out with and just have a good time. But every time I came home, it was very stressful because it was always about Meeting a potential groom and yeah, I met close to 50 men over I guess four, five, six years. It wasn't close to the idea, but then it got very, very toxic after some point because either you're rejecting or they're rejecting, and it just doesn't stop because your parents and your family won't stop. And then you are at this junction where you're like, should I actually go out looking for myself? Or should I just? Go with the flow. So there were moments where, you know, you, you just break down, your family's breaking down with you. Since you're Ryan: sharing here today. Um, I have been through a similar cycle in my thirties where my father made an Excel sheet of shadi. com. And he had this like, yes, no. And I said, Yes. To what? Nineteen potential arranged marriages only to get a no back. So I can understand how, you know, it's also stress on the parents for a lot of parents out there trying to get their kids. Uh, finding this future soulmate, but, um, I met a husband, a gem of a guy. And, um, how did you meet him? Was he shadi. com? Bharat matrimony. com? Shwetambri: No. So he's not even from the same community. Like I'm a Mangalorean. He's a Mangalorean. He's a Mallu. So after meeting so many of your Mangalorean community boys, and then I resented a Malayali to my parents, they were like, no, no, no, no, this can't be happening. But my friends arranged this marriage with Vivek, you know, like our marriage. I think they also got fed up of seeing me go through this whole torture. I Ryan: think this is for all the friends out there. Okay. And this goes to my friends specifically. You did not arrange my marriage, but Shwetambri's friends arranged for the marriage. So all the Shwetambri's friends, cheers to you guys. You found her Vivek. Okay. Jokes apart. Um. Let's talk about the concept of fitness and your life partner. I think as a nutritionist, I've seen people when they come for counseling, if one partner is fit, it's okay. But if both partners have the same vibrational element, it just, your life just cruises into the next mode. So for you, how important is it to find the same rhythm in a life partner? In everything that is there. Shwetambri: I think it's everything because I don't know otherwise. Um, so here's something, I mean, this is obviously, I love my parents and no offense, but you don't get to choose your parents. Ryan: True, very true. You're Shwetambri: born into. Ryan: You Shwetambri: don't get to choose your parents, you don't get to choose your children. Children, yes. And your siblings, you're right. Yeah. So, why I'm saying that is, Like, you know, whether your parents kind of help you pursue that talent that you have in you, they find it and pursue it, or they don't. You'll love them always. You may just fight with them, whatever, whatever. But you'll always love them. Like you Ryan: can't check out of that relationship. You can't check Shwetambri: out and, and I keep telling my dad even today that I wish you had seen the sports person in me. I would have bought a medal for India and I know, I think I'm fully capable of that. You know me also. And he laughs it off. He's like, you can focus on your daughter getting a medal for the country. I said, of course I'm going to do that. But what I'm trying to say is that you don't get to choose your parents, but to a large extent in today's times, you do get to choose your life partner. And for me, my life changed only after marriage. I became the best version of me because of my husband. He, he helped me bring that out. And I think without, um, his support and everything, I, I wouldn't be doing what I am doing today. Um, you know, finding that purpose, chasing fitness, changing people's lives, helping people get better. So I think the right partners, everything, and I'm sure that's It's for you as well, because I've seen your relationship with your wife and Yeah. It's, I think you both bring out the best in each other. Yeah. Ryan: It's, it's, um, very few people know this, but uh, you know, I may be the celebrity nutritionist, but, um, she's the spanner. She's the world. Exactly. She's the engine. She's the generator. Exactly. Um, the behind the scenes that happen, I think if you are to succeed in a profession, yes. Uh. There is a give and take, especially when you get into this world behind the cameras. Yes. And there's a lot of demand and all. Shwetambri: And I just want to add this very quickly. And I, I'm not, this is not to like create any expectations for anyone, but, uh, when I finished maternity, Vivek, my husband chose to Uh, become a full time father, uh, he quit whatever he was doing the startup that he was a part of only so that I can go back to work and do what I deeply love doing. I don't know of any other man who's done such a big sacrifice for their spouse. I'm not saying it's, it's what men should do or women should do. Nobody needs to do any kinds of sacrifices or compromises, but it's just what genuinely. Ryan: And to the guys out there, you have to give more. I do the groceries, I do the shopping, uh, and my wife says, your money is my money and my money is my money. So let's, let's go with it. But I tell you, if you find the right woman, your life is much easier. So, uh, the hunt is difficult. But I think there's a saying that I always say, Coincidence is a pseudonym that the good Lord uses when he wants to remain incognito. So I think you meeting Vivek is a coincidence. Me meeting my spouse is a coincidence. And I think how you build and work on that. How you in that and marriage is all about, I believe, compromise. Yes. It's all about compromise, you know, uh, and speaking of marriage, and then obviously the next subset is what all our parents want. Did your parents hound you for a daughter or a son? Almost immediately? Shwetambri: Yeah. Like a year Ryan: into the marriage. Oh, you, I, I got it on the, on the night. On the night we got married and my mother-in-law said to me, okay, it's time for you to have kids now. . Shwetambri: Yeah. I think especially for people like I had a. In Indian terms, a late marriage, getting married at 30 for a woman in, especially in my family, because all my cousins are getting married at age 23, 24. Uh, and having started, you know, finding a boy from age 22, then getting married at 30, it was considered very late. So yeah, they gave me a year. But Ryan: yes, a lot of inspiration. She got married at 30. I married my wife at 34. She was 34. We had a kid at 36. You need to train. Well, you need to eat well if you are getting married. Late and having children late. Speaking of children, you have a bubbly daughter. I love watching her videos. Shwetambri: There Ryan: was one video where she says, I forgot to grow taller. Was that there? Shwetambri: I forgot to grow taller. I'm like, why did you forget? She looks at me. She's like, because I forgot. I'm like, why would you ask such a question? And I can Ryan: see her doing workouts with you and stuff like that. Uh, you mentioned a point. That your father said, make your daughter a champion. You have all the right templates as a fitness person, as a fitness mom, as a fitness wife. Uh, and that's part of your career. Yeah. Uh, but requires a lot. People think it's very easy, but it's a lot of investment. Like you can't outsource your work out to somebody. Yeah. What are the things you're doing with your doctor? To ensure that she has a life that gets her ready for the future. Shwetambri: First and foremost, I'm teaching her to eat right. Because I've had a great relationship with food in a sense. My parents always ensured I ate food. So, Ryan: so do you think it's important that Okay, Shwetambri: I must say this, like I have a sweet tooth and I probably eat, you know, something sweet more often than I should. And I actually hide while I'm eating if she's around because I don't want her to see me. Because I've been to phenomenal routine for her with her food and a lot of which I've learned from you. And I know that. If a few years from now, when she's ready to like, you know, uh, do a lot more, the only first person I would come to is you for her nutrition and everything else. But the most important thing to teach your child at a very young age is to eat right. And I will say this, she's three years old. And when I give her a cupcake, which is only on the weekends and on a birthday, because then she has, there's a, there's a significance is she's associated that with a celebration. She'll eat half of it and then she'll just give me the rest and she'll say I'm done and I think this relationship that she's also built with food. And what she would choose to eat more is cucumbers and beetroots and carrots. And you know what I mean? Like, and this is my first focus, the decision to put her into the particular daycare that she goes to was after looking at the menu. So I feel like food can be medicine, food can be poison. And you've taught me all of that very well in the last decade. And I want to be able to teach my child that. Movement comes to her naturally because she sees her mom and dad jump around all the time, lift weights. So she does it on her own. Movement, eating right, kindness. These are the few things that I'm trying my best to teach her. So Ryan: family is crucial to you is what I can see. Your daughter is the center of your universe. What's your normal day like? Shwetambri: Starts at about 5, in the morning. You've always got Ryan: up at 5 o'clock in the morning? No, Shwetambri: it's only post my daughter. Otherwise, I would wake up early for a class. Not for my own workout, to teach others. But now post a baby, I realize like the only other time I have is morning. So first thing out of my way is my own workout because there's literally no other time that you'll find because once you're a parent So Ryan: are you saying that this is key to all the women out there, which is we need to focus on ourselves first? Shwetambri: 100%. How do you take care of a family if you are not able to take care of yourself? How are you going to be strong enough mentally, physically, emotionally? You know, for your family, you need to be strong first and only then like, And Ryan: you know, I hear because I do so many female clients that, uh, they say that, Oh, but I, my husband, Oh, but my children, Oh, but my job. Shwetambri: There's always an Oh. Which is why you have to wake up at 4. 45 if you have to get it done. Ryan: So you're awake at 4. 45, your workout, then what happens? Shwetambri: And then I come back home. Uh, I have a very supportive husband who's already gotten, you know, the little one ready. Uh, so I go and do my little bit. Sometimes I'm not even there. I miss that time. And he's already taken her off to school, uh, and drops it off. And then it's your usual, you know, shower, breakfast, work, work, work, work, work. And then I'm trying very often to ensure I'm there at 4 PM to pick her up. So my window to work is between like 10 a. m. to 4 p. m. to get more stuff done. So that at 4 p. m. when I pick her up, I spend at least a couple of hours with her playing, reading, all of that. You all cook together? No, I don't cook much. Ryan: Does she, does she like to prepare stuff? Shwetambri: Pretend. I Ryan: think that's an important thing that, uh, like I do smoothies or pancakes with my kid and you get lesser resistant from the child. If they have contributed to a preparation of something, especially normal foods and a quick tip, children will refuse a food for up to 11 to 12 exposures before their palate begins to accept it, Shwetambri: right? Ryan: So mothers. Shwetamari, don't give up till you've had 12 or 13 attempts of exposure with something of a food. Shwetambri: That's, I think a great takeaway. Ryan: You've launched many gyms and you're part of CalFit as a fitness expert. You're a dance instructor, um, you've coordinated so many shows and everything. How do you convince people, how do you convince women that muscle is important? I always say muscle is an age reversible organ. Shwetambri: Yeah. Ryan: But obviously you meet them in your class, you do dance, but you encourage them to do resistance training. So what's your take on, on muscle for women? Shwetambri: I say the same thing that you say, by the way, that muscle is the only age reversible organ in the body. And I think more than anything else, um, we want to age gracefully, right? Aging gracefully is. is denied to most people. Like, I look at my own parents today and I'm like, they're, they're 70. They've been fairly active all their life, etc. But they don't have the strength. So being active and, you know, not having the strength when you're at 70 doesn't match, doesn't make sense. But if you build enough strength by doing the right amount of resistance training, weight training, at least two to three times a week, you are going to be able to age gracefully. I mean, you need the muscle mass. You need your joints to function better. You need a strong posterior chain to be able to. Walk without losing balance at 70, 75, 80, right? But you know, we Ryan: keep saying this to our parents. You need to weight train and stuff like that. And I think nobody told that to them in their 20s, So they cannot develop a new skill set in their 50s and 60s. Shwetambri: I agree. But even at 50s and 60s to start doing some unilateral training and resistance training is not too late. Ryan: Amazing impact. Yes. In fact, I would like to share with people there was this, uh, scientific research done. Which was these old age people, they put them in a home and in one part of the home, they gave them board games and another part of the old age home, they gave them a gym, resistant training, chiefly leg extension. Six months later, they did the biopsy of the two groups, the board game group and the knee extension group who did exercise. And they found a muscle regressed by six years at the age of 72. So I think it's very keen to understand that. We have to encourage women to work out and you're a living proof example of it. While you've publicly told us your age is 43, but her metabolic age is 31. So she's a decade younger and I meet so many women in the clinic. And that's why I was so inspired to have Shweta Ambri as my first female guest on board because. The paradigm shift is that women need to take care of their bodies. They cannot have an excuse of husband, children, career. Shwetambri: Yeah, and our hormones. Oh yeah, Ryan: we have only one hormone testosterone. Shwetambri: You have multiple hormones. Exactly. If you want to like really keep that balance with the hormones and et cetera, there's nothing better than weight training, nothing better than weight training and also training according to your cycle, so on and so forth. There's like, there's, we can go into depth of that later, but every woman must pick up weights and it doesn't have to be heavy, light or heavy. The choice is. Ryan: How important is it to have a personal trainer? Shwetambri: Well, it depends on a goal. I think having a personal trainer is phenomenal. It can really change the way you train because you would have seen a version of yourself which you wouldn't otherwise see in a group class. Because here the focus is just you, right? The trainer is trying to get the best out of you. So I think everyone can experience getting a personal trainer to really identify what they capable of and to have all the, you know, the right correction, guidance, postural changes and et cetera. But since personal training is expensive, I would say even if you do, you know, group classes, but if you weight train, how Ryan: often do you weight train? Shwetambri: Every day. Ryan: You weight train every day. Is Sunday a rest day? Shwetambri: Sunday is, yeah, a rest day. I try to do some mobility on Sunday at home with my daughter. She's just, I mean, I do it. She just jumps, jumps in. But, um, Saturday mostly would be a long run because I enjoy running and I feel like the human body is naturally designed to run. So we can't kind of lose. That, you know, ability and mobility and everything. So weight training is something that's, that's, it should be non negotiable for all women. Uh, not just from a strength point of view, because personally for me, it's made me a very confident person. Nothing, no education, no, you know, different types of jobs has been able to give me the confidence that. Weight training has given me. So yeah, it just boosts Ryan: your confidence. Five workouts that you would give any woman out there watching. Five workouts. Like she doesn't have time. She has 20 minutes in the day. Shwetambri: Yeah. Ryan: Five exercises that she could do. Maybe five workouts is the wrong thing. Shwetambri: Yeah, exercises. Five Ryan: exercises. Shwetambri: Plank. It's what your core and your spine really needs. So it's mandatory. Ryan: And how much should a person hold a plank? Shwetambri: Honestly, even 45 seconds. 60 seconds is more than enough. I mean, we don't want anyone to hold for 10 minutes and 5 minutes. It's not a challenge, right? You do a 30 to 45 seconds plank and repeat like 3 to 5 sets. And what should be the Ryan: rest in between? 15 Shwetambri: seconds. Yeah. Yeah. More than enough. That's Ryan: one. Shwetambri: Squats, foundational movement, especially if you can learn to deep squat. If you practice about 10 minutes of deep squat, and you can accumulate this Ryan: one Instagram video of you talking about this, even from a constipation point of view, bowel movement point of view. Shwetambri: Yes. It's what we're, if you notice a toddler, an infant to a toddler, when they move. Squatting, deep squatting is the first movement. Ryan: You know, I want to share something with you and share with all the women out there. I recently went for a wellness retreat. And there were a phenomenal number of women over there. And we were doing a yoga class where we had to go into a squat pose. And I can tell you without a doubt, about 80 percent of the women. were not squatting properly. They were on their toes or they were half squatted, but they couldn't get into a deep squat. So I think this is something that's crucial that women, if you can't squat well and hold that position and then get up, we need to really work on this with your trainer, with you practicing it on a daily basis. What's the third exercise? Shwetambri: Okay, squat, plank, lunges, because lunges allows you to focus on balance and stability, which is what you need as you age, because as we age, we lose balance and stability. Because it's a single leg movement, it allows you to focus on balance and stability and excellent for your glute, for your butt. But being the largest muscle and we know how we need to keep it really strong. Uh, also recent some studies show about how your posterior training, especially your glutes and your hips can help in longevity because you're going to avoid more falls and stuff like that. So lunges, right? Uh, something that can take the heart rate up and can give you a, you know, a great quick cardio activity burpees. It's my favorite. Yona does, my little one does burpees like with the finest technique and she learned it on her own. But burpees is phenomenal for a quick burst of cardio. You know, you suddenly hit like zone three, zone four, come back. So it's phenomenal. The last exercise. I don't know if this is an exercise, but I feel every human being must walk more. Ryan: I was about to add this as my sixth one, but she came in. So yes, we have got walking. Tell us about walking and why. Shwetambri: Oh my God. I mean, it's just what we're supposed to do. I know we could have done this podcast also walking, but then there'd be too much distraction. But walking is just something you're supposed to do and walking is best for fat loss. I mean, so many people struggling out there to fat loss, you eat right, you walk a lot, you'll see that fat kind of melting away, right? It's one of your best zone two training, and we all need to do zone two training almost every day. So it's the finest zone two training. It's what the body is designed to do. Like we say, sitting is a new smoking. Yeah. Ryan: Awesome. And I always tell people that, uh, when I worked with the film stars, one prescription to all of them is please walk. And they look at me very quizzically. But to fat burn. When you are walking, your heart rate is in that targeted zone, where the substrate utilization, meaning the source of fuel inside your body is not glycogen from the muscle, which is the carb, but actually fat. The higher you go in your heart rate, the more is glycogen as a fuel or a battery source. The lower the intensity, the more the fat you burn. Which is why we have something known as NEET. Non Exercise Adaptive Thermogenesis. Which is Shwet, what your mother and what my mother and our grandparents did. Which is being fidgety around the house and cleaning and cooking and Jadoo and Pocha. Which is why a lot of you in the pandemic lost weight. because the housekeeping didn't turn up. So you were fidgeting, you were constantly on the move. Now, speaking of constantly on the move, you are one of the fittest moms in the country, per se. It's, it's, Shwetamri Shetty is the fittest mom. She's got a Ryan Fernando, uh, chapa and approval on that. Any, any three advices that you would give? Uh, to moms about the nutrition that you do. I know I'm the nutritionist, but what would you tell people to do from a nutrition point of view after working with me for almost a decade? Shwetambri: Eat more protein because moms especially, oh my god. During that whole breastfeeding phase and et cetera. It's so important. And then when you want to lose weight after that, it's so important. Eat more protein. Uh, so it's only nutrition advice you want to know. Give us an Ryan: exercise also. Shwetambri: Yeah. Walk more. Walk, walk, Ryan: Yona, I said just walk, walk, walk. Yeah. Yeah. Yeah. You told me Shwetambri: 15, 000 Ryan: steps. Yeah. Shwetamri is like, I'm a dance instructor. I'm a fitness instructor. I'm like, you're going to walk because walk is so important for that post pregnancy weight loss. And especially for women who do not have a natural delivery, then trying to get into hardcore workouts, which with Amrish started almost instantaneously, walking is better for the first month, a month and a half till your body re acclimatizes back. Shwetambri: Yes. Yes. Do your, uh, do your blood tests. More often if needed, because I think your hormones are all over the place because mentally you're disturbed, emotionally you're disturbed, physically there has been a tornado in the body. So I think I did it every three or four months at that phase at one year postpartum. So the blood test really helped me ensure that I'm not getting deficient anywhere and I'm constantly, you know, fueling it or refueling. And last but not least, uh, community, I feel like the community angle, which most people don't talk about, it's so critical. If you have ever Ryan: attended a Shwetamri Shetty Glukh class, you will understand the meaning of community to the next level. I came out of a class once vibrating because there was so much of banter, exchange, motivation, and you go girl. You go, you can do it and stuff like that. I remember that. Shwetambri: Yeah, I think community, like, this is a show that I feel everyone should watch. I think it's on Netflix. It's called Live 200. And it talks about all the blue zones where we have centenarians. And they spoke about how, you know, movement and food and the third thing being community. Contributes to longevity relationships, relationships, Ryan: exactly. What are the top foods that if you make your friends, you were eating with them, having this relationship with them, what would you eat? And you're not speaking to your nutritionist. Now you're speaking to a talk show host and tell us. Shwetambri: Oh my god. Okay. Uh, Ryan: I know you love your glass of wine. Shwetambri: Yeah, I do. I like my wine. Sometimes I like my beer so Uh, I don't I don't overdo it, but I don't like compromise on it either Uh, I Ryan: do the sweet tooth. Shwetambri: Yeah, the sweet tooth comes in the end and that also I don't I don't compromise. I mean, you know, sometimes I'm like, you work so hard, you work out harder than you should be able to enjoy a few things in life. And then, you know, I, I love fries, but I really control, but I do enjoy a little bit. Ryan: I also love fries. Shwetambri: Yeah. Yeah. But if there is like a big bowl of fries, I probably would count and not have more than like, Ten fries. You know what I mean? Ryan: So I think Shweta Mishra is more disciplined than me when it comes to French fries. Oh Shwetambri: my god. So happy to hear that Ryan: But yeah, it's it's tough when you're out you have a kid I have a kid our kids are these days normally Engrossed in their devices, how important is it for our children to be physically active? When should they be physically active? And how can parents encourage their children to form a routine and go in that direction? Shwetambri: Yeah, I think I can say a lot now because I have a child and I watch her. I think being physically active is everything for children. Everything. They should just be active all times. And I would just tell all the, you know, listeners who have children, That it's not about fitness. Don't worry about your child's fitness. Just ensure that your child is playing a sport. Most important. Either they are just running around, you know, in the apartment building, or in the park, or wherever they are. Or you have to identify one sport that they kind of enjoy doing. They don't need to love it. They may just change every two years what they love. But I feel every child in this country, maybe in this world, should play a sport. A sport that they kind of like. For as long as they want to some movement and like, I mean, I definitely want to start my child at age four, uh, age four is a good time to start certain types of activities like ballet will be age four, age five gymnastics. You can start from age four. And I feel it's a great foundation to have. For most children, gymnastics, and then after that, they can pick up a sport that they like. I mean, there's so many options today, so many ways to, you know, be active, build a routine, right? One is identify what sport and what are the different things they want to do. Second is build a routine. You come back from school, like, okay, I'll tell you what my routine is, right? Of course, the kids have no time in the morning. They wake up and go to, you know, daycare school, wherever. My child comes back, she has a little snack. And then soon after that, for the next one hour, it's playtime. And it could be anything. It could be cycling. It could be just running around, going to the parks. sliding down, up in whatever it is, play a sport, do an activity, which is physical in nature for an hour or so, right? If they want to do more, great, do more. And then you can, then I do some reading like for about 30 minutes, 40 minutes max, we do some reading and then we do dinner and we go to bed. And the routine is such where screen time is only given on Saturday and Sunday. And this is something we built. We built from the beginning, so there is no screen time on other days at all. Unless of course we've gone out for dinner on a weekday and then the child is getting supremely bored in an adult conversation, then you don't have a choice. You have to engage them in some other way. So yeah, it's snack, physical play, some mental thing with reading, drawing, doing some puzzles, dinner, and bedtime reading and sleep. Saturday, Sunday, about two hours of screen time and a lot of play through the day. So I feel just you have to be active for that too. So you have to be strong and you know, you should have the ability to run around with a child because sometimes you live in spaces where you don't have too many kids to play around with. Uh, but there are so many activities for kids today. It's phenomenal. Like I took my child. Uh, bouldering, you know, the rock climbing, it's mostly for adults, but then they had a small section where you can just learn and she loved it. And then I took her and her friends. So you have to experiment what's out there. Sports. Ryan: Awesome. So you're talking about children getting more physically active. Yes. Well, what about if somebody Their parents like my parents wanted me to only study and not have any physical activity who never worked out. So a lot of our listeners have never worked out. So somebody who's never done a workout, what would you advise me? Shwetambri: Okay, I'll say something and, uh, how to start? Yeah, start with an activity your child thoroughly enjoys doing. That's the most important. Identify, put them into two, three different activities and see what they like. And let's build on that. Don't force the child to do what you want them to do. Identify what they like, because they'll probably like five different things, right? But one you can stick. And with the adults? You know what? This is something I read recently, Ryan, that You may not have come from a very healthy family and you know, you don't have, uh, a healthy way of living, but at least let the person that's come out of you learn how to be healthy. Change Ryan: the next generation. Yes, Shwetambri: change the next generation. So a little bit for you, you as a parent is. Your child is watching you all the time and learning from you. So even if you're a little active, it will make a world of a difference. Whether you're active with the child, playing with them, or at least being around them when they're doing, you know, some activity, can help them in this Ryan: way. I have a joke to share with everyone, including you. So my son does karate. He's 10 years old. And I've gone back to karate after many years. Shwetambri: Yeah. Ryan: And the first belt is yellow belt. Now, I've been at yellow belt for one year. Okay, because I'm doing, I'm doing, and my sensei says, you need to change it. My cheeky son comes up to me and says, Papa, you've been having yellow belt for the full year. Now I am getting inspired by my kid because he's watching me trying to get fit, but also prodding and poking. So I think it's a two way street. If you as an adult start some physical activity, your child is looking at you. And your child is also then motivating you or kind of poking you that you need to get on to the next belt of life. Shwetambri: Absolutely. My child is saying she wants to do skateboarding because she's seen it on TV or somewhere. Ryan: Do you know that skateboarding is an Olympic sport? Yes. Yes, it is. So, I will, I will do a nutrition plan for the Olympics. Maybe I'll get a gold medal with you on that. Shwetambri: Okay. That's a promise. Okay. Not with skateboarding, but with something. Gold medal. Ryan: Speaking of hard work, has there been one client's life, one story that you can share with people? That was truly inspirational or motivation to you or the world, Shwetambri: you know? Uh, okay. So there are a lot of stories that I can talk about, but most of which revolve around, um, fat loss, weight loss, you know, and you and I both know that's a combination of many things, but what I actually want to talk about is lifestyle changes, right? I feel that's really hard. I have clients who don't really need weight loss. But these are people who I work with and what I see that they need is movement in their life. Right? Like some sort of exercise, some movement. And these are also like, especially one particular woman I'm talking about, a hardcore party animal. There is some term like that, right? Like their weekends or even weekdays are all about going out, having a great time and then waking up next morning and working, working, working, working hard, partying harder. You know, changing someone like that, who actually doesn't have a goal. There is no weight loss goal, nothing. But I wanted to change her lifestyle and she wanted it too. Today, it's been a year, actually. She, of course, works out every single day. She's been phenomenal benefits. But when she tells me that I now go to bed at 1030 versus 1am and 2am, I now even look forward to working out on weekends. And I also look forward to working out when I travel. She's like, I don't know this person existed. She's looking at herself and she's saying that I didn't even know this was possible for me, those kinds of success story that that is for me, a success story, because honestly, weight loss. Maybe a long ish one, but it's possible. We both know that it's possible. So changing Ryan: the avatar. Changing the avatar of the person completely. And there's a lot of research coming in behind this in terms of the brain neurotrophic factor changing. So from, from that perspective when the gut microbiome changes That's what we need to focus on when you bring in more exercise, you deliver more bacteria, which cause you to change your sense of well being. Shwetambri: Yes. Ryan: So that bacteria now says I want more of it like a drug. The same goes for when we do it with sugar. Or alcohol or drugs, the bacteria changes and releases certain molecules which go into your brain and form formative behaviors. But speaking of behaviors, there's one thing where you have a voluntary consumption of good or bad habits. Shwetambri: Yeah. Ryan: But what if people don't have a choice like people who are in corporate India in late night shifts? They don't have a choice. My brother is an example. For the last two decades, he's worked the night shift. I can see that it's a difficult shift. Shwetambri: I can Ryan: see that it takes a toll on the health. So from an exercise point of view, as a fitness expert, what is the advice you give to a lot of people that come to you for workouts? Shwetambri: I must tell you this, that I used to do a night shift once upon a time, right? And it was horrible. Like if I had to go back, I wouldn't do it, but I've done it and I know. But the only thing that I did, and it was a proper night shift. One thing that kept me going from a physical activity point of view during that phase was dance. So I continued to do a lot of dancing and that was my way of moving and being fit. And I did it for about 30, 40 minutes every day. So for people out there who, you know, who have, you know, difficult hours at work, who struggle, I would say it's okay if you don't go to the gym, absolutely okay. You don't get fit only when you go to the gym. Try to walk more often and try to pick a workout time that works for you. It doesn't have to be a morning. It doesn't have to be an evening, especially if you're a night shift person. What works for you is maybe waking up, you know, get some good sleep and waking up and doing a physical activity at home or going out for a job or a walk. Start really slow. So get in a workout at home, do or play a sport, absolutely anything you enjoy. And do it at a time that works for you. Don't push yourself to do it at a time that someone's told you to do it. That works the best. And that's what worked for me. I danced, and I danced when I could. Ryan: So, if you want to get in touch with Shwetamri, and you want to dance with her and get fitter in life, where do we find Shwetamri Shetty? And how do we reach out to you? Shwetambri: Shweshetty on Instagram. Shwetamri Shetty. Shweshetty, that's my handle. S H W E S H E T T Y. Ryan: And three tips to people out there to get cracking in life. What would you say if you just passing a stranger in a railway station, tell like Shwetamri Shetty, you got three things to tell them. What would you tell them? Shwetambri: Walk more, walk every day rather, um, watch what you eat. Okay. Eat more seasonal, eat more clean, eat more protein, sleep better. We didn't speak much about sleep. I'm hoping Ryan brings a sleep expert here, but. Sleep is everything for health as well, right? And I think I only realized that until I had a baby. Like until then, I, yeah. Sleep is the new Ryan: diet actually. Shwetambri: I'm like, until I, I used to sleep like a baby till I had a baby. Once I had a baby, I, I, I don't know what happened to sleep, which every mom can probably relate. But I think Ryan: it gets better after about three years, right? It does. Shwetambri: Now it's getting better. Actually three years, spot on. You Ryan: get the kiss early morning, which wakes you up. Shwetambri: Yeah. So move. Eat right, sleep better, sleep better, and you're set. Ryan: And you heard that from one of the most inspirational women that I know in the fitness industry. If you've liked this episode, then please gift me a like, a share, or a subscribe, or better still, if you comment, I'll come back to you. And don't forget, let's stay tuned for a new learning coming in, but till then, your body is the most expensive real estate, take care of it. Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

test Ankur Warikoo's Secret to Success | Master Health and Wealth In this powerful episode, entrepreneur and bestselling author Ankur Warikoo reveals the daily systems, mental frameworks, and brutally honest lessons that have shaped his success. Time. Money. Mindset. He’s mastered all three. What if the way you manage your time, money, and mindset could completely transform your life? In this powerful episode, entrepreneur and bestselling author Ankur Warikoo reveals the daily systems, mental frameworks, and brutally honest lessons that have shaped his success. This isn’t just a conversation—it’s a blueprint. Grab a notebook. Press play. And get ready to rethink how you live. Time stamps ( Click to watch on youtube ) 00:00 - Trailer 01:10 - Introduction 04:20 - The secret of content creation 08:10 - The value of compounding 08:52 - Goosebump moment 10:33 - Ankur's secret routine 12:13 - Why meditate? 14:39 - Inspiration for Indian parents 16:50 - Vegetarian by choice 18:09 - What’s for breakfast? 20:45 - Where did you meet Ruchi? 23:47 - How I build organizations 27:18 - Advice on saving money 29:55 - The difference between a poor and rich mindset 32:24 - Warikoo's health regime 36:44 - Health regime for kids 42:00 - Advice for Gen Z 47:48 - Entrepreneurs and gambling risk 50:00 - Will education be dead with AI? 51:50 - How much to save for medical emergencies 56:53 - The future of content creation 01:00:30 - If you could go back in time, what would you do differently? 01:02:30 - Three books you must read 01:03:56 - Rapid fire 01:11:40 - Outro About the Guest “Make sure all the choices you make in life come from a point of awareness and not ignorance.” Ankur Warikoo is an entrepreneur, content creator, and educator known for his powerful storytelling, raw honesty, and passion for creating awareness. Once set on becoming the first man on Mars, he dropped out of a PhD in Physics in the US to rediscover himself, eventually becoming a founder, CEO, and now, one of India’s most influential voices on intentional living. From building Gaadi.com and leading Groupon India to launching nearbuy and founding WebVeda, his journey has been marked by reinvention, resilience, and a mission: to help people make informed life choices, not accidental ones. Today, with over 390,000 students, a thriving content presence, and platforms like HelpClub, Warikoo champions “awareness is everything.” His life motto? “Do Epic Shit.” Where action meets purpose—and fun. Visit Ankur on his website Watch Ankur on YouTube Follow Ankur on Instagram Follow Ankur on X Learn about WebVeda here His Book Do Epic Shit: Ankur Warikoo, a renowned entrepreneur and content creator, is celebrated for his deep, witty, and brutally honest insights on topics like success and failure, money and investing, self-awareness, and personal relationships—making him one of India’s leading personal brands. In his debut book, Ankur brings together the core ideas that have shaped his life, from aspiring to be a space engineer to becoming a content creator whose work has reached millions. The book covers a wide spectrum of themes: building habits for long-term success, understanding the basics of money management, learning to accept and grow from failure, and discovering the real meaning of empathy. This is a book meant to be read multiple times, one where you’ll find yourself underlining lines and revisiting them often. It’s a book you’ll want to gift to your family, friends, and even strangers. Ankur’s wish is for this to become the most gifted book of all time. Link to get the book Check out his other books: Get Epic Shit Done: Buy Now Make Epic Money: Buy Now Build an Epic Career: Buy Now Resources 12:56 = What is the Hippocampus 13:00 = Theta brain wave 21:27 = Intermittent fasting and insulin connection 32:30 What does a gut microbiome test mean 54:50 = How pre-existing diseases (PEDs) can affect health insurance claims if there's a break in policy coverage: Here 1:12:24 Green tea and eye health: Here 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

Try this healthy cucumber raita recipe featuring nutrient-rich ingredients designed to support fitness and everyday wellness. 1 Dec 2024 Cucumber Raita Cucumber Raita Cooling yoghurt raita with grated cucumber. Calms gut inflammation and supports hydration. 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. Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. NEW 29 Jul 2026 3 Recipes That May Help Support Migraine Relief This Summer A refreshing, anti-inflammatory drink with apple, ginger, turmeric, and cinnamon, crafted to support hydration and overall wellness. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Working with Indian para swimming champion Niranjan Mukundan has reinforced my belief that elite performance is built on personalized nutrition and consistency. Aug 12 2024 Do you need to avoid eating rice to lose weight? Weight loss diet tips Niranjan Mukundan’s Rise as a World-Class Para Swimmer Through Nutrition Working with Indian para swimming champion Niranjan Mukundan has reinforced my belief that elite performance is built on personalized nutrition and consistency. I have had the privilege of working closely with Niranjan Mukundan, one of India’s most accomplished para swimmers. Born with spina bifida, Niranjan has undergone multiple major and minor surgeries, yet his determination has always stood taller than his challenges. He is a former Junior World Champion, crowned at the World Junior Games in the Netherlands, and has since gone on to win over 65 international medals for India. He currently holds national and Asian records in the 200m backstroke category. Niranjan has also been recognized globally, earning a place in the Forbes 30 Under 30 Asia list. His journey into swimming began as medical advice to strengthen his legs, but it soon became a path to excellence. Managing his nutrition around intense training, recovery, and international travel has been critical to sustaining performance. Every pre-workout, intra-workout, and post-workout meal is designed with precision, not guesswork. His achievements reaffirm that nutrition is not a support system, but a performance tool. At Qua Nutrition, our role is to help athletes like Niranjan turn extraordinary resilience into world-class results. With over two decades of experience in sports and clinical nutrition, Ryan Fernando has helped thousands of clients, including elite athletes, celebrities, and corporate leaders, achieve peak physical and mental performance. As the founder of QUA Nutrition, Ryan has been at the forefront of transforming the way people approach nutrition, blending cutting-edge science with personalized nutrition strategies. More Updates... 25.02.2026 IT Professional Lost 10 Kg and Reduced HbA1c with a Structured Nutrition Plan An IT professional with a sedentary lifestyle reduced body fat, improved energy, and restored metabolic balance through structured clinical nutrition. 2.02.2026 US Based Indian Working Mom Lost 12 Kg with a Structured Diet Plan A US based Indian working mother improved skin health, reduced body fat, and restored metabolic balance through clinical nutrition. 25.01.2026 PCOS Acne Cleared in 3 Months with a Personalized Diet Plan An Indian woman reduced hormonal acne, improved hair health, balanced her cycles, and conceived naturally with a personalized PCOS nutrition plan. 23.01.2026 Indian Mom Loses 10 Kg with Thyroid Diet Plan A mother of two reduced thyroid weight gain, lowered TSH, and regained energy in three months with a structured diet plan. 21.01.2026 Beating PCOS with the Right Nutrition Smruthi Ganesh, a QUA client, reversed her PCOS symptoms and achieved natural weight loss in just six months through structured nutrition and consistent lifestyle changes. 16.01. 2026 How to Gain Weight in 2026 How I gained muscle and how I help my celebrity clients gain muscle. 29th December Are Eggs Safe to Eat in India? | Nutritionist Explains As a nutritionist who works closely with food quality, sourcing, and public health, I made this video to separate facts from fear. 20th December 2025 Niharika Gonella: Emerging Boxing Talent I’ve worked with boxer Niharika Gonella since she joined Qua Nutrition, supporting her athletic development through structured nutrition. Over time, she has shown impressive gains in strength, power, and overall performance capacity. 18th December 2025 India Squash World Cup Victory Nutrition India’s squash champions delivered a historic World Cup win. Proud that QUA Nutrition supported their performance journey. 10th December Niranjan Mukundan’s Rise as a World-Class Para Swimmer Through Nutrition Working with Indian para swimming champion Niranjan Mukundan has reinforced my belief that elite performance is built on personalized nutrition and consistency. December 03 From 98kg to 68kg – Vipul’s Weight Loss Transformation Story Discover how Vipul reduced 30kg and achieved 12.9% body fat with science-backed nutrition. Start your transformation journey today with expert guidance. December 02 A College Student’s Inspiring 32 kg Weight Loss Journey A college student’s successful transformation driven by structured diet plans and professional nutrition support. 29th November 43-Year-Old IT Professional Loses 42 Kg Through Diet A powerful fitness journey driven by discipline, expert coaching, and lifestyle change. This transformation highlights how consistency and the right guidance lead to lasting health results. 21st November Mairaj Ahmed Khan – A Champion Whose Legacy Still Fuels Excellence Retired Olympian and skeet shooting legend Mairaj Ahmed Khan continues to inspire athletes with his lifelong discipline, precision, and commitment to elite sports nutrition. 8th November 2025 Sangram Singh - From Wrestler to MMA champion Fit India ambassador and wrestling icon Sangram Singh shines internationally with a knockout victory at Levels Fight League in Amsterdam, proving age is no barrier to excellence. 07 November, 2025 Fueling a Champion: Proud of Arihant KS, India’s U19 Squash No.1 I’m proud to congratulate Arihant KS, the latest U19 Squash Champion! It’s been an incredible journey working with him at Qua Nutrition for over five years. 03 November, 2025 Proud of the Indian Women's Cricket Team's Triumph at the ICC I’m thrilled to congratulate the Indian Women's Cricket Team on their spectacular performance at the ICC! It’s been a privilege working with incredible stars like Smriti Mandhana, Harmanpreet Kaur, Jhulan Goswami, Renuka Thakur, Richa Ghosh, and Shikha Pandey. October 25, 2025 Precision, Power, and Performance: Poorva Sawant Shines with Silver at the South Asian Championships Heartfelt congratulations to Poorva Sawant on winning the Silver medal in Women’s Triple Jump at the 4th South Asian Senior Athletics Championships 2025, Ranchi, with a best jump of 13.03 m. A remarkable and inspiring performance that reflects her dedication, discipline, and the power of science-driven preparation. October 22, 2025 Heartfelt congratulations to Joshna Chinappa on her stunning victory At 39, ranked World No. 117 and unseeded in the tournament, Joshna defeated higher-ranked players from around the world to lift her 11th career PSA title. 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

Whip up this wholesome oil free oats chilla recipe loaded with natural flavors and nutrients for a healthy meal option. 28 Apr 2026 OIL-FREE OATS CHILLA OIL-FREE OATS CHILLA A light, oil-free oats chilla—crispy, wholesome, and packed with fiber for a clean, nutritious bite. Ingredients Oats powder Besan Vegetables Spices Method Prepare batter. Cook in a pan without oil using the covered method. Benefits High fibre supports satiety Low glycaemic impact Who Can Eat It Diabetics and weight-loss individuals Ideal For Breakfast Best Time to Consume Morning Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. NEW 29 Jul 2026 3 Recipes That May Help Support Migraine Relief This Summer A refreshing, anti-inflammatory drink with apple, ginger, turmeric, and cinnamon, crafted to support hydration and overall wellness. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

27 Mar 2025 Can You Heal Your Body Without Medicine? Ft. Satvic Movement Can You Heal Your Body Without Medicine? Ft. Satvic Movement The Satvic Movement challenges everything modern medicine doesn’t teach you. It’s not just a diet—it’s a way of living rooted in ancient Indian wisdom, where food becomes your medicine and your mind becomes your greatest healer. Description For years, we've been sold a lie… We were told that the answer to our health problems lies in a pill, in expensive treatments, in shortcuts. But what if I told you that everything you’ve been taught is wrong? What if the real solution to lasting health was already in front of us—on our plate, in our breath, in our daily routine? The Satvic Movement challenges everything modern medicine doesn’t teach you. It’s not just a diet—it’s a way of living rooted in ancient Indian wisdom, where food becomes your medicine and your mind becomes your greatest healer. Join us as we decode how the Satvic lifestyle could change EVERYTHING. It’s not a trend. It’s a return to nature, to balance, to the truth. And it just might be what your body has been waiting for. Time Stamps ( Click to watch on youtube ) 0:00 - Trailer 2:07 - Intro 3:22 - How the Satvic Movement Began 22:42 - Purpose Behind the Movement 28:12 - What to Eat, How Much to Eat, What’s More Important 31:28 - Effect of Food on Different Body Types 35:50 - Importance of Gratitude 41:13 - Does Energy Travel Through Food? 48:32 - Eating with Spoon or Hands 55:05 - Eating Mindfully 57:27 - How Important Is Water? 1:01:35 - Drinking Water: Best Practices 1:03:55 - Food Combinations to Avoid 1:09:32 - The Importance of Right Sleep 1:14:29 - Right Clothing for Health 1:17:14 - Right Utensils for Eating 1:22:12 - Is Vastu Important for Health? 1:25:01 - The Powers of Ash Gourd 1:30:28 - Is Wheat Good? 1:30:53 - Bonus: Rapid Fire Round 1:36:58 - Outro About Satvic Movement Satvic Movement is a community-driven health revolution to help you reach the peak of your physical, mental, and spiritual well-being. The Satvic lifestyle is rooted in principles of simple food, early waking, yoga, loving relationships, service attitude, and living in harmony with nature. The knowledge shared is based on timeless ancient principles and is communicated in modern, practical, and easy-to-understand terms. It is shared through our online workshops (ranging from 3 to 21 days), books, and videos. Founded in 2017, today, Satvic Movement has exploded into a thriving community of thousands of people across India, becoming one of the largest health revolutions in the nation. Visit Satvic Movement’s website Follow Satvic Movement on Instagram Watch Satvic Movement on YouTube Check out their books Resources PCOD Thyroid Sinusitis Psoriasis Cancer markers Rheumatoid arthritis Hara hachi Bhu Fundamental Principles - Doshas Of Ayurved Perceptions and attitudes about eating with fingers Father of Nature Cure and Natural Healer Mistakes of drinking water Three Types of foods How does clothing affect our health Ash gourd juice Ash gourd juice resource 2 Ash gourd juice resource 3 Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. NEW 29 Jul 2026 3 Recipes That May Help Support Migraine Relief This Summer A refreshing, anti-inflammatory drink with apple, ginger, turmeric, and cinnamon, crafted to support hydration and overall wellness. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call