ca6c4741-05f4-4a68-98d1-5fc3ae73fe99 11 Feb 2025 Lauki (Bottle Gourd) Thepla Lauki (Bottle Gourd) Thepla Bottle gourd paratha with traditional masalas. Helps in hydration, digestion, and is travel-friendly. Food Info: Calories : 120 kcal per thepla Protein : 4g Carbs : 20g Fats : 2g Serving Size : 2 theplas Preparation Time : 10 minutes Cooking Time : 10 minutes Ingredients : 1 cup whole wheat flour 1/2 cup grated lauki 1 tsp ajwain (carom seeds) 1 tbsp curd Salt Instructions : Knead the dough using lauki and spices. Roll into thin theplas and cook on a tawa with minimal oil. 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. Recipes 4 Jul 2025 Jamun Chia Pudding Antioxidant-rich Jamun blended with omega-packed chia seeds. A gut-friendly dessert that supports blood sugar control. Recipes 2 Jul 2025 Cucumber Avocado Salad A hydrating cucumber with creamy avocado, rich in good fats and fibre. Perfect for skin glow and summer detox. Recipes 30 Jun 2025 JAMUN SEED LADOO Ground jamun seeds for insulin balance, rolled into fibre-rich, low-GI bites. Ideal for PCOS and prediabetic diets. 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

63ccbe2a-aed8-4ae0-a4b8-6b4c8c40794f 21 May 2025 BAEL CHUTNEY (TANGY DIP FOR PARATHA OR SNACKS) BAEL CHUTNEY (TANGY DIP FOR PARATHA OR SNACKS) Sweet-spicy bael pulp chutney with jaggery and spices. Great for gut soothing and appetite regulation. Ingredients Bael pulp – 1⁄4 cup Fresh coriander – handful Mint leaves – handful Green chilli – 1 (optional) Lemon juice – 1 tsp Black salt – 1⁄2 tsp Roasted cumin powder – 1⁄2 tsp Water – as needed Method Blend bael pulp, coriander, mint, green chilli, lemon juice, black salt, and cumin powder with a little water until smooth. Adjust the consistency with more water if needed. Chill in the fridge for an hour before serving. A tangy accompaniment to your favourite Indian flatbreads, sandwiches, parathas, grilled foods, or as a dip with snacks. Benefits: Detoxifying, boosts bile secretion and fights acidity. High in antioxidants and fibre. Who Can Eat It: Ideal for digestive issues and summer fatigue. Ideal For: As a dip or digestive booster. Best Time to Consume: Before or with lunch. 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. Recipes 4 Jul 2025 Jamun Chia Pudding Antioxidant-rich Jamun blended with omega-packed chia seeds. A gut-friendly dessert that supports blood sugar control. Recipes 2 Jul 2025 Cucumber Avocado Salad A hydrating cucumber with creamy avocado, rich in good fats and fibre. Perfect for skin glow and summer detox. Recipes 30 Jun 2025 JAMUN SEED LADOO Ground jamun seeds for insulin balance, rolled into fibre-rich, low-GI bites. Ideal for PCOS and prediabetic diets. 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

e0620164-3593-427e-99c3-59e322b74dd4 15 Feb 2024 Decoding Digestion with ‪Dr Pal‬ Decoding Digestion with ‪Dr Pal‬ In this episode, Dr. Pal, a gastroenterology expert, discusses the gut microbiome, constipation, PCOD/PCOS, colonoscopies, and fasting. Gain insights into the role of gut microbiota in overall health, learn about effective strategies for constipation, and discover the connection between gut health and conditions like PCOD and PCOS. Dr. Pal also demystifies colonoscopies, emphasizing their importance in preventive healthcare. Dr. Pal Manickam joins us for an enlightening discussion on gut health myths, daily practices, and lifestyle modifications. This episode dives deep into practical strategies for a healthier gut. Mentioned Resources Psyllium Husk: Fiber supplement to improve gut health. Heartfulness Meditation : Guided meditation resource Dr. Pal recommends. 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. Recipes 4 Jul 2025 Jamun Chia Pudding Antioxidant-rich Jamun blended with omega-packed chia seeds. A gut-friendly dessert that supports blood sugar control. Recipes 2 Jul 2025 Cucumber Avocado Salad A hydrating cucumber with creamy avocado, rich in good fats and fibre. Perfect for skin glow and summer detox. Recipes 30 Jun 2025 JAMUN SEED LADOO Ground jamun seeds for insulin balance, rolled into fibre-rich, low-GI bites. Ideal for PCOS and prediabetic diets. 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

dd50cf34-368c-4984-ba08-ffe52bb27a7d 26 Mar 2025 Moringa Leaf Chutney Moringa Leaf Chutney Spicy moringa chutney with garlic and coconut. A side dish rich in calcium, iron, and antioxidants. Ingredients 1 cup fresh moringa leaves 1⁄2 cup grated coconut 1 green chilli 1⁄2 tsp cumin seeds 2 cloves of garlic 1 tbsp lemon juice 1⁄2 tsp salt Water as needed Method Blend all ingredients into a smooth paste. Adjust salt and lemon juice as needed. Serve with dosa, idli, or roti. Benefits: Excellent for detox, antimicrobial activity, and iron support. Boosts gut health and liver cleansing. Enhances digestion and immunity! Who Can Eat It: Everyone except those with hyperthyroidism (consult advised). Safe for kids and the elderly. Ideal For: Side with meals, gut cleanse. Best Time to Consume: With breakfast or lunch. 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. Recipes 4 Jul 2025 Jamun Chia Pudding Antioxidant-rich Jamun blended with omega-packed chia seeds. A gut-friendly dessert that supports blood sugar control. Recipes 2 Jul 2025 Cucumber Avocado Salad A hydrating cucumber with creamy avocado, rich in good fats and fibre. Perfect for skin glow and summer detox. Recipes 30 Jun 2025 JAMUN SEED LADOO Ground jamun seeds for insulin balance, rolled into fibre-rich, low-GI bites. Ideal for PCOS and prediabetic diets. 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

5ccc40ec-bba5-4846-8576-2ed8a431ab37 16 Oct 2024 Oats Upma Oats Upma Fibre-loaded oats cooked with tempered veggies. A weight-loss-friendly twist to the classic breakfast. 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. Recipes 4 Jul 2025 Jamun Chia Pudding Antioxidant-rich Jamun blended with omega-packed chia seeds. A gut-friendly dessert that supports blood sugar control. Recipes 2 Jul 2025 Cucumber Avocado Salad A hydrating cucumber with creamy avocado, rich in good fats and fibre. Perfect for skin glow and summer detox. Recipes 30 Jun 2025 JAMUN SEED LADOO Ground jamun seeds for insulin balance, rolled into fibre-rich, low-GI bites. Ideal for PCOS and prediabetic diets. 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

3cff9fcc-b4f3-4879-8b56-136e2e19df8a 31 Jan 2024 The Art and Science of Sleeping revealed by Dr. Shane Creado, Pt 2 - Health Shotzz, Episode 2 The Art and Science of Sleeping revealed by Dr. Shane Creado, Pt 2 - Health Shotzz, Episode 2 Dr. Shane Creado, a prominent sleep doctor, covers a range of sleep-related topics in a YouTube video podcast. The discussion includes insights into napping, meditation, the significance of quality sleep, optimal sleep duration, achieving deep sleep, the natural process of falling asleep, the impact of coffee on sleep, biohacking for improved sleep, and tips to avoid jet lag. The Art and Science of Sleeping revealed by Dr. Shane Creado, Pt 2 - Health Shotzz, Episode 2 Ryan Fernando 00:00 / 32:04 Listen to this podcast Here's the podcast summary 5 Minutes Read Dr. Shane Creado, a prominent sleep doctor, covers a range of sleep-related topics in a YouTube video podcast. The discussion includes insights into napping, meditation, the significance of quality sleep, optimal sleep duration, achieving deep sleep, the natural process of falling asleep, the impact of coffee on sleep, biohacking for improved sleep, and tips to avoid jet lag. The podcast aims to provide comprehensive information to help viewers understand and enhance their sleep patterns for improved well-being. Join us in this illuminating conversation as we unravel the secrets to a rejuvenating night's sleep. Don't miss out on the opportunity to transform your life through the power of quality rest – because a good night's sleep is the foundation for a healthier, happier you! Dr Shane A. Creado M.D. Email: info@shanecreado.com Facebook - https://www.facebook.com/people/Dr-Shane-A-Creado/100063727203953/?ref=bookmarks Instagram - https://www.instagram.com/peaksleepperformance/ 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: What's the whole thing about Shane Creado: purpose of sleeping is still poorly understood. There's direct effect on every aspect of our health in terms of deep sleep and dream sleep. Deep sleep is necessary to flush out toxins that build up in the brain. Toxins build up and directly correlate with Alzheimer's and other kinds of dementia. Background: Popular demand is Dr. Shane Criotto, a double board certified sleep medicine doctor and psychiatrist, is a sleep. Performance expert specializes in sleep with athletes and brain health. Psychiatrist for the U. S. Olympic and Paralympic Committee. He's also the author of the best selling book, Peak Sleep Performance for Athletes. Introducing Dr. Shane Criado, who will fix your sleep first time ever in HealthShot Podcast. So Ryan: welcome to health shots with Ryan Fernando, where we raise a glass to your wellbeing and begin. A new journey towards a healthier, more vibrant you. All right, let's get cracking with my architect. A gentleman, a fellow Goan, a doctor with a double board certified in psychiatry and sleep medicine. Dr. Shane Criado. He's written, in my opinion, One of the best books I've ever read on sleep. It's called Peak Sleep Performance for Athletes. I'm on the cutting edge of making athletes win and sleep is the new diet. So Dr. Shade has studied, he's got a bachelor's in physical therapy and then he went on to do an MD, I don't think that was enough, and he graduated at the top of his class. Whenever I recruit people into the co op nutrition clinics, I'm always looking how good they were in school, not in the subject matter, but where did they graduate? And so he's got the gold medal in every possible standard. And he completed his psychiatry residency training at the university of Wisconsin. That was not what caught my eye. What caught my eye is he's on the board of directors of the international society for sports psychiatry and sports players really In today's world, I have so much of pressure that just giving them a diet is not good enough. And if you take the pressures of sport and you bring that into your daily life, I think everyone has some sort of mental pressure, biochemistry pressure, physical pressure. So I think Dr. Shane would be the right person to get into a heated topic where the mind will not overheat, but we'll get certain snippets and shots from him on how we can get to the next level. Now he's been associated with the AIMEN clinics. Dr. Daniel Amen is a guru that I follow from the brain perspective, and I get to follow him on the internet, but Dr. Shane gets to practice with this gentleman at the Amen clinics. He's also part of the NBA Players Association, the Australian Football League, the U. S. Olympic and Paralympic Committee, the Miami Heats, the Chicago Blackhawks, and get this, the Rafa Nadal Academy, and so much more. Now, why do I want him talking to us about health shots today? It's basically hay. Dr. Shane is, in my opinion, the sleep guru of the world. So without further ado, Dr. Shane, are you there? And hi, good evening or good afternoon. Where Shane Creado: are you speaking to me from? Ryan, thank you for that warm welcome. I'm so happy to be here. I'm talking to you from Chicago. So it's a good morning to me and a good evening to you, sir. Wonderful. So let's get Ryan: cracking. I've got this whole list of questions that have been asked by my fans here in this part of the world. So the first one, why did you become a sleep doctor? You did psychiatry, but sleep doctor, did you get enough sleep studying so much in college? Shane Creado: I got hardly any sleep in my medical practice because one reason why I was fascinated with sleep, but no, really, when we do psychiatry training on medical training, there's little to no focus on sleep. And There's a massive overlap between. As we'll talk about between sleep and mental health issues and general health as well. And I was staring my hair out saying, why are we not learning more about sleep? Not just, oh, let's print out something from Google. Everyone gets eight hours. But the impact of things like sleep apnea, insomnia, shift work on your overall health, your lifestyle, your quality of life, concentration, mental health as well as. Athletic performance. And so I decided to do a sleep medicine fellowship and additional training after psychiatry and then working with athletes and sports psychiatry I realized even the elite athletes the sports teams and national teams going to the Olympics We're not focusing on sleep in a personalized precision driven way the way you do with Nutrition and your elite athletes the way that people focus on mental conditioning, coaching, or physical training, they were forgetting about a personalized approach to sleep. And so I said, I'm just going to write a book on this stuff, put it all together, and create that awareness in different teams and leagues and organizations around the world. So that's my mission, to show people that everyone can utilize these basic sleep strategies, understand your natural rhythms, retrain your brain, and it's going to have a downstream effect of reducing disease burden across the board. Especially considering that it's such a prevalent issue in India. Ryan: Awesome. So let's get cracking and let's see what are the main questions that me and my listeners have asked him. Now, the first one, why is sleep important for us? And why eight hours? You said this like one third, eight hours, you sleep one third, you work in one third, you faff around. What's the whole thing about sleep? Shane Creado: Yeah. So it's a little more nuanced. The purpose of sleeping is still poorly understood. However, there are multiple theories and we know that there's direct effects on every aspect of our health, our nervous system, our cardiovascular system, our immune system, our GI system, our brain health. So sleep is. important for us only because it's essential for survival. Even when they look at AI models now, the AI models need their sleep. In terms of deep sleep and dream sleep, broadly speaking, deep sleep is necessary to flush out toxins that build up in the brain through the drainage channels called the glymphatic system that was only discovered in 2004, 2005. So pretty recently. And if you don't get enough deep sleep or non REM sleep, toxins build up and directly correlate with Alzheimer's and other kinds of dementias. Where is this Ryan: deep, this deep sleep is it also Shane Creado: known as the SWS sleep? Slow wave sleep or non REM sleep. That's absolutely right. Yes. Ryan: Okay. So if an athlete is measuring this and their devices are looking at deep sleep. We're talking about the Deep Sleep or the SWS Sleep. Shane Creado: Yes, and most of the devices on the market is REM sleep or dream sleep. And dream sleep is necessary for memory consolidation, new learnings, working memory. And so if you're not getting sufficient dream sleep, you're not consolidating the learning from the previous day. Ryan: How would that help an athlete? An athlete just has to repeat stuff and go out and kick a ball or throw a ball. So what learning is there? You also work with athletes. So yeah, maybe I get for what comes first. I'm behaving like an athlete. Does a dream sleep come first? The REM sleep come first? Can I give up one of these guys? Because I want to watch Netflix or I've got to catch a flight to go for a competition tomorrow and I don't want to go a day prior. So what's it like? Shane Creado: Yeah, the first half of the night is more deep sleep for you, flushing out toxins, cleansing your brain. In the later half the night, you have more dream sleep. So why is it important? Because the same areas that control dream sleep, are also necessary for emotional stability. Think about mental resilience, mental conditioning, coaching. Think about the plays you learned from the previous day. If your opponent or your opposing team has certain plays usually use your coach, your team will sit down and say This is some strategy you want to figure out, especially tennis one on one players. So if you don't get enough deep and dream sleep, you're not going to be able to function effectively the next day. And how effective is this? There's studies that show this as well. So Matthew Walker did this study with depriving people of sleep versus people who got eight hours of sleep in a given night. The next day, their ability to retain new information dropped 40%. So what's the difference? Ryan: So let's summarize that. If I don't sleep well, My ability to learn the next day drops by 40%. That's right. So a lot of people who deprive, so does this apply only to athletes? So this applies to even corporate workers and even you and me, Shane Creado: every single person. So what I do, Ryan: I read in your book. And I highlighted this point and everyone should get your book if they're an athlete. You wrote that for every 1. 5 hours of sleep reduction, daytime alertness drops by 32 percent. Yes. So should I sleep six hours? Should I sleep eight hours? Should I sleep 10 hours? Shane Creado: I go by sleep cycles of 90 minutes each, not by hours anymore. Please enlighten me on this. Yes, absolutely. So one sleep cycle, which includes deep dream light sleep is around 90 minutes for the average person. So seven and a half hours of sleep is five sleep cycles of 90 minutes each. Most adults need around seven and a half hours of sleep. If you're younger, if you're a teenager, you need closer to nine or ten hours of sleep. One second. So are you saying the younger you are, the more sleep you need? Ryan: Yes. Look at baby. My son is going to school. He's going for tuitions. He has to get up in the morning. He just gets seven hours of sleep. Shane Creado: Yeah, I used to do the same thing and I look back and say, what was I doing? I was in Stanislaus and Bandra and running around with tuitions and classes. It will not only reduce your ability to learn new things, when we see the brain scans in the Yemen clinics. The areas of the frontal lobe, the temporal lobe, the back of the brain are affected with chronic sleep loss the same way our head injury patients are affected brain wise. Ryan: Whoa, so are you saying that, the kids that come to me who are between the ages of say five and 15 for sports nutrition, they should be sleeping more because if they don't sleep more, their brain scans, if he did one, would show the same as traumatic head injury. Yes. And why is that? Therefore, we should not compromise on sleep, but compromise on tuitions and playtime and sleep more. Shane Creado: Yes. So 40 percent reduction in your memory consolidation. It's like you're being sleep deprived. Your brain is a sponge that's already soaked. It's not dry enough to take up new information. Now, the old knowledge was that after you learn something, you need to sleep to consolidate the memory. Yes, 100 percent true, but now we know for a fact that if your brain isn't adequately sleep fed, you're not going to be able to learn anything new or even retain what you already learned. Dr. Shane, I love that term, Ryan: sleep fed, that we've learnt it wrong. I bet he did it wrong and I did it wrong by studying late night into exams and we didn't have more memory. It's just stupidity without brain scans and modern doctors like Dr. Shane. Dr. Shane says. Let's sleep feed our brain and smaller children, teenagers need more sleep than adults and everything is in the learning and there's a 40 percent reduction. Okay, I'm sorry I'm affecting your flow state, but I had a question on flow, which was one of my clients message. He says, how will sleeping better affect my flow state? And how is the state? Beneficial for maximum efficiency. Now, I don't understand whether they mean flow state as an athlete or flow state as sleep. What do you feel is the question here? Shane Creado: Okay. So flow state has been popularized by Steven Kotler. As we know, he's written really good books, including the rise of Superman. And flow state is considered a state in which Malcolm Gladwell speaks about this. Brenny Brown speaks about this, where you have more mental clarity, creativity and very fast decision making. More intuition takes over your conscious thinking. So when you look at elite athletes, when you look at Sachin and his matches, Sachin Tendulkar, when you look at Alcaraz or Federer or Djokovic, they just click into something else. You see it, you notice it from the outside, but internally they're just driving on intuition. That's flow state, where you have a wealth of experience, and now you're going to the quantum level rather than the binary level is what I think about. I think about the conscious brain as a binary computer, the subconscious brain as a quantum computer. So that's what flow state is. Now in terms of brain waves, three primary brain waves come into play when it comes to flow state. Theta, Alpha and Gamma. And there's different frequencies of how fast your brain is cycling to get into those states. So Theta is when you're deeply relaxed. Alpha is when you're alert, yet calm. And Gamma is when you're in deep concentration. So some combination of those three results in intuition taking over conscious. thinking and it might manifest as reaction times, mental reaction times, physical reaction times. We know that sleep, the right amounts of quality sleep, not just quantity, can actually have you work sharper, be more efficient. Your reaction times can drop by 300 percent with little to no sleep a given night. So think about the athletes when it comes to traveling, time zones, jet lag, travel fatigue, but what about you in your daily life? What about driving to work? What about your reaction times and risk of car accidents? A small study showed that in daylight savings time here in the U S when you lose an hour of sleep in March, the next day, there's a 21 percent increased risk of heart attacks and. In the fall, in the autumn, when we gain an hour of sleep, when the times shift, there's around a 20 to 24 percent drop in the heart attacks the next day. Car accidents, much worse the day after you've lost an hour of sleep because of the reaction times. Think about that. In the Ryan: pandemic, everyone worked from home and everyone binged on Netflix and because they didn't have to travel to work, they slept a little shorter and watched TV longer, got less asleep and we had more cardiovascular incidences post pandemic. There we are. Now you know why. Very interesting. Okay, I'm going to go to the next question, which is about you being a specialist in this field as a sleep doctor, a sports psychiatrist. In your field of practice, have you found out that something that nobody else has found the link? For example, could the gut microbiome Influence your brain and thinking capability and sleep, or is there something very unique that you have found that you want to share with us? Shane Creado: Oh, speaking of the gut microbiome, 100%. The gut produces 75 percent for neurotransmitters, things serotonin, dopamine, norepinephrine, adrenaline, and it also is 80 percent of your immune system. Ryan: I'm going to keep interrupting you over here. So if my gut's producing 75 percent of my neurotransmitters, the signals that my brain gets, the chemicals that my brain gets, it's been produced in my gut. So my gut is connected to my brain. That's what you're saying? Yes. Hang on. So if I'm mentally depressed, it's not in my brain. It's coming from my gut? Mostly from your gut. So in your book, you've written about junk food. And so junk food is my department. People eat protein, carbs, fats, blah. And you've written about this. So I want you to explain to me about the micromyme, the gut neurotransmitter, and about this study in Uppsala University in Sweden about the two different types of food, which is basically normal food and a little bit of a junk food. And could you throw a little bit light on how that's affected people? Shane Creado: Yeah. So the gut microbiome has a bunch of bacteria and other things that need to be in healthy amounts. So the healthy bacteria, the top four healthy bacteria in our gut, produce a B vitamin, B for boy. They also need vitamin D for dog, in order to survive. They can't make their own vitamin D, as we all know. So I'm preaching to the choir over here, so please stop me, interrupt me, correct me at any time. When those bacteria produce B vitamins, those B vitamins are responsible for red blood cell production and nervous system health. That's why pregnant women are asked to take more beta vitamins and more folate for their neural development. the nervous system of the fetus. So if you're not getting enough vitamin D or not having healthy amounts of healthy bacteria, what's going to take over the unhealthy bacteria or dysbiosis in the nutrition world? And then that's going to result in a complete catastrophe. cascade, as I like to call it, where inflammation worsens, leaky gut happens, neurotransmitters go out of whack, and then your body doesn't have the raw materials and ingredients it needs to make healthy amounts of neurotransmitters and hormones. Ryan: So that's amazing. So now I'm suddenly thinking people who are depressed, people who have anxiety, people who just are constantly stressed out. One is sleep is the new diet and diet is also slapping your gut. which is slapping your brain, does it also affect your sleep? So I'm like, okay, I don't get enough of sleep, but then I also eat bad. So is eating bad also affecting the sleep? Shane Creado: A hundred percent. So the gut microbiome also influences your sleep in a major way. They've done studies on fetal transplants in rats, where they take some feces, put it in another rat, and they can actually induce diseases. Like insomnia and narcolepsy where people just sleep too much just with changing the microbiome. So when you say it's a gut feeling, it's more like feeling Ryan: his gut. It's amazing that you talk about this because, I've been practicing for two decades now. And at the Quah Nutrition Clinics, we do something which is bio individual and Nutrigenomics since 2010, microbiome testing about five years ago when it first started. That's way ahead of the game. Wow. So the idea was bio individuality. So I always believed Dr. Shane, that each person was a scientific study in their own right. So like in the Uppsala University study, I remember reading that. And thank you for sharing that article with me. And my conclusion from that was everyone binge eats on the weekend, Friday, Saturday, Sunday. So it's high fat, high sugar diets, obviously alcohol and everything in that period. And then the study said that the deep wave sleep, the sine wave sleep was much more erratic and lesser. Now, I remember when athletes were doing hypertrophic training and they had to do faster recovery because we had just a short period of time, let's say between the IPL and then going on to the World Cup. The mandate was the more my cricketer gets deep sleep, sine wave sleep. So the sine wave sleep, correct me if I'm wrong, releases more stem cells. Yes, which is the rejuvenation of the human body, which is a rejuvenation. So when people eat the junk food, the sine wave sleep gets short circuited. And so I was just thinking, Hey, so I'm getting, so it says that there was no difference in that number of hours of sleep, but there was some issue on the side. And I was like, Okay, so that really is your beauty sleep. That really is what's affecting you. And this is the reason why I think everyone turns up on Monday morning feeling de motivated to work, no matter their profession. And it's not that they hate their job. It's just that they did not understand that they short circuited their diet short circuited their sleep short circuited their will for going to work the next day. Daytime alertness dropped by, what you said, 32 percent. Memory and learning dropped by 40 percent. So I'm a zombie on Monday morning. Shane Creado: Yeah, you're essentially functioning as if you're jet lagged. A jet lagged zombie. And because Ryan: Sorry, and so you're jet lagged. When you're speaking of jet lag, and when people come to you for brain scans I'm sure you get a lot of people who take the exotic stuff. The alcohols, and the weeds, and the cannabis, and all of this stuff. And I do have athletes asking me what's your opinion, and I'm like, listen, I'm on the Olympic doping committee. You're not supposed to take this stuff. Do you know you can get it even in the fumes? So you shouldn't be around people with the fumes. What's your scientific take for us to convince people that alcohol, in my opinion, should have surgeon's warning, Dr. Shane Criado's warning, alcohol consumption is injurious to health. What's your take on this? Am I wrong? Shane Creado: You're 100 percent right. You can talk about alcohol affecting the gut, that's your expertise. You can talk about alcohol damaging the brain, the same patterns we see in head injuries and chronic sleep problems. We see in spectrum issues with alcohol use, it looks like a head injured, like a brain injury. Now, alcohol also, while it may be sedating, so it may help you fall asleep, it's going to fragment that deep sleep that you spoke about earlier. Sleep fragmentation means bad quality sleep. Which means your brain is not going to flush toxins out. But people say they drink alcohol and they sleep better. They fall asleep, okay, but they're going to wake up in the middle of the night. Or they might not even be aware of the fact that their brain is woken up. Because if your brain wakes up for maybe three seconds or less and goes back to sleep, you won't be consciously aware that it woke up. But it may do that throughout the night. And you may wake up not remembering. And as a sleep Ryan: scientist, you're able to see Shane Creado: this in a sleep lab. Exactly. And you may wake up not remembering, but you may feel terrible the next day. What's a hangover? What is feeling like crap the next day after you've had nine hours of sleep, but five drinks the previous night? It's poor quality sleep. Ryan: So we know that, I work with a lot of celebrities. You work with a lot of celebrities. We can't take names, right? So I can't take names of who's got a six pack and what protein powder I've given them. And you can't tell me who's like a alcoholic. But in the field of celebrity and the pressure to go and party and stuff like that. Have you actually done and seen where in people have these scans done and then they decide to follow your diet, which is the sleep diet, your diet, which is reduction in alcohol or abstinence from alcohol. And do you have a before and after scan? And is there any information that you can share with our viewers will understand that there's no hocus pocus of these two guys talking about it. There's action. proper diagnostics to say that there is a massive improvement in a person's condition. Shane Creado: Yes, there is. And so we can look at improvements in terms of cognitive testing, emotional testing, subjective symptoms that they've reported. Sleep testing, biomarkers like blood tests, like testosterone levels get boosted. Inflammation markers come down, cholesterol and blood sugar level markers come down. And imaging verification on SPECT images before and after they've implemented a brain healthy protocol, which includes the kind of nutrition work you do and the kind of sleep work I do. We've seen brains look healthier and younger. over time with changing our diet and our sleep because those things are modifiable, which is what's so beautiful about it. Ryan: Doc, I've not even gone through half the questions that I have to do. So we are going to do part two shortly, but before we let you go and we come back again for part two, I want to ask you a few questions, staying with nutrition. Does hydration play an important role in the quality and duration of sleep? And should we stop all fluids before bedtime? And what is the last time? to eat before you go to sleep. So once hydration, is it important? Should we stop fluid before going to bed? And when's the last meal? Should we eat before going to bed? Shane Creado: Hydration is extremely important. Make sure that your urine is clear, looking like water, then you know you're adequately hydrated. Why is it important? It's because if your brain is partially, even partially, if your body is partially dehydrated, your body's going to release more stress hormone cortisol. So dehydration Less blood volume, cortisol tightens up the blood vessels, so you can maintain your healthy blood pressure. But stress hormones like cortisol disrupt your sleep. Chronic stress hormone release, chronic dehydration, results in shrinking of the gray matter in the brain, which is necessary for memory, executive functioning. Wow. So that's how important hydration is, and also hydration with the right electrolytes, right? Sodium, potassium being the primary ones. Now, when should we stop fluids before bedtime was another question you just asked me. It depends. If you've been well hydrating throughout the day, great. Maybe an hour before bedtime. You stop your fluid intake. You don't want to wake up thirsty and then drink water. Another reason why people shouldn't be drinking a lot of alcohol or smoking weed because it makes you thirsty. You're going to wake up, it's going to disrupt your sleep. Now, if you look at sleep hygiene guidelines printed out on the internet, they might say no meal three hours before bedtime. No fluid three hours before bedtime. Not necessarily. One size does not fit all, right? It's a personalized approach. So what kind of food are you consuming before bed? I would say the reason they say three hours before bedtime no food is because sometimes there's reflux and the food can come up and then you might feel nauseous and wake up. However, if you're eating healthy foods before night time, so what's healthy? You know this better than anybody else. High protein, complex, slow carbs. They maintain your energy, blood sugar levels in a steady state throughout the night. If you have fast carbs, sugars, all that junk food that we mentioned earlier, it's going to burn out of your system very quickly. You might have a dip in your blood sugar levels in the middle of the night. Middle of the night you have more dream sleep. You burn as many calories as when you're awake. So what's it gonna do? It's gonna say, wait a minute, low blood sugar. Let me get some more. Wake up. gonna get it from? Wake up. I'm gonna get it from my cortisol. Because it pulls the muscle glycogen to convert it to glucose. And then it's going to wake you up because cortisol is a stress hormone. It's, you're actually going to fuel the cortisol peak earlier and higher in the middle of the night than it would otherwise. The normal cortisol peak is between four and six in the morning. It slowly rises here as your melatonin drops. You'll be sabotaging your sleep. Wow. Ryan: Speaking of Shane Creado: stress, Ryan: I'm stressed out because we need to get you back into the next session. Doc, a quick rapid fire before I let you go. Name one thing you do to get better sleep. Fixed wake up time Shane Creado: every single day. Ryan: Fixed wake up time. That's right. Awesome. You heard it first. I'm setting my alarm clock to get up every day at 6 or 5 a. m. All right. See you back on the other side very soon. Thanks Dr. Shane for joining me here today and thank you for these valuable tips. For everyone watching in right now, sweet dreams if you're going to sleep and if you're getting up, I just hope you had enough of deep sleep. Thank you, Ryan. If you've liked this episode, then please gift me a 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 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

58abea88-56ed-4aa9-a196-a773c83c626f 9 Apr 2025 Cold Water for Weight LOSS? Cold Water for Weight LOSS? When it comes to weight loss, staying hydrated is one of the most important factors—but it’s not just about the temperature of the water you drink. Cold Water for Weight LOSS? 00:00 / 01:04 Listen to this podcast Here's the podcast summary When it comes to weight loss, staying hydrated is one of the most important factors—but it’s not just about the temperature of the water you drink. While cold water may slightly increase calorie burn due to your body warming it up, the real key to for weight loss is drinking enough water consistently throughout the day. Not just this, it’s the combined effect of drinking enough water, staying active, and making healthy food choices that leads to sustainable weight loss. In this video, we’ll talk about the optimal water temperature for weight loss. And make sure you watch till the end for more weight loss tips! 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

dd256e45-6e5d-4a7e-93c2-357385ff84c3 10 Mar 2025 10 essential health tips for women 10 essential health tips for women Empower yourself with a well-balanced diet to enhance strength and resilience. Simple steps like managing stress, choosing healthy fats, and staying hydrated contribute to vibrant well-being. Empower yourself with a well-balanced diet to enhance strength and resilience. Simple steps like managing stress, choosing healthy fats, and staying hydrated contribute to vibrant well-being. Regular medical tests are key to proactive health, ensuring every woman radiates boundless grace and vitality! 💪 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. Recipes 4 Jul 2025 Jamun Chia Pudding Antioxidant-rich Jamun blended with omega-packed chia seeds. A gut-friendly dessert that supports blood sugar control. Recipes 2 Jul 2025 Cucumber Avocado Salad A hydrating cucumber with creamy avocado, rich in good fats and fibre. Perfect for skin glow and summer detox. Recipes 30 Jun 2025 JAMUN SEED LADOO Ground jamun seeds for insulin balance, rolled into fibre-rich, low-GI bites. Ideal for PCOS and prediabetic diets. 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

7436920f-4910-4c59-b8b8-38dc87398d87 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. Recipes 4 Jul 2025 Jamun Chia Pudding Antioxidant-rich Jamun blended with omega-packed chia seeds. A gut-friendly dessert that supports blood sugar control. Recipes 2 Jul 2025 Cucumber Avocado Salad A hydrating cucumber with creamy avocado, rich in good fats and fibre. Perfect for skin glow and summer detox. Recipes 30 Jun 2025 JAMUN SEED LADOO Ground jamun seeds for insulin balance, rolled into fibre-rich, low-GI bites. Ideal for PCOS and prediabetic diets. 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

7436920f-4910-4c59-b8b8-38dc87398d87 1 Dec 2024 Cucumber Raita Cucumber Raita Cooling yoghurt raita with grated cucumber. Calms gut inflammation and supports hydration. Cucumber Raita 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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395dfe32-3bcc-4d5b-b240-7e22d4bd3b14 19 Jul 2024 Uncover Japanese AI Health Secrets - EP 8 Health Shotzz Uncover Japanese AI Health Secrets - EP 8 Health Shotzz In this episode we delve into the revolutionary world of AI-powered full-body medical screening. Our expert guest Mr Masaharu Morito will discuss how artificial intelligence is transforming the way NURA does health diagnostics, providing comprehensive and accurate screenings like never before. Uncover Japanese AI Health Secrets - EP 8 Health Shotzz Ryan Fernando 00:00 / 1:00:20 Listen to this podcast Here's the podcast summary 7 Minutes Read The Future of Health - AI-Powered Full Body Medical Screening. Join us on this exciting episode of "The Health Shotzz podcast" as we delve into the revolutionary world of AI-powered full-body medical screening. Our expert guest Mr Masaharu Morito will discuss how artificial intelligence is transforming the way NURA does health diagnostics, providing comprehensive and accurate screenings like never before. Discover how AI technology at NURA can detect early signs of potential health issues, allowing for timely interventions and personalized health strategies. From advanced imaging techniques to predictive analytics, learn how AI is setting a new standard in preventive healthcare. In this episode, Morita sheds light on the impeccable discipline the Japanese follow when it comes to health and wellness. With a twinkle in his eye, he humorously remarks on how everyone in Japan seems to look the same—healthy and fit—thanks to their rigorous health practices. 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The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions that you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or heard from this channel. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Transcript is not available yet. 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