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Discover how your thoughts shape your reality. Learn manifestation, mindset, and holistic wellness strategies from therapist Gayathri. test I Manifested My PERFECT Life with Holistic Therapist Gayathri's Expert Tips Most people think their thoughts are random, fleeting, and harmless. The truth? They shape every single outcome in your life — from your happiness to the partner you attract. Most people think their thoughts are random, fleeting, and harmless. The truth? They shape every single outcome in your life — from your happiness to the partner you attract. That’s where Gayathri steps in. As a holistic therapist, she’s seen how overthinking, self-doubt, and old mental patterns can quietly hold people back from the lives they deserve. Her approach isn’t about fluffy motivation — it’s about rewiring the brain with psychology-backed tools that actually work. Here’s what you’ll uncover in this episode: The hidden ways your mind cheats you daily How old thought loops trap you without you realizing Practical hacks to shift from self-sabotage to self-mastery A proven process to find the right partner Why small mindset tweaks create the biggest life transformations By the end, you won’t just understand your thoughts — you’ll know how to take control of them. Time Stamps ( Links ) 00:00 - 2:16 - Intro 2:16 - 3:32 - Prayer by Ryan 3:32 - 6:14 - Gayathri Journey 6:14 - 8:59 - Ryan Secret of Success 8:59 - 14:15 - Bring in New You 14:15 - 17:42 - Diet for Mind 17:42 - 23:27 - How to Manifest right 23:27 - 29:11 - Stay Grounded 29:11 - 30:10 - Run your own Race 30:10 - 33:25 - Learn to Love Yourself 33:25 - 37:28 - Condition your child this way 37:28 - 39:45 - Believing is the key 39:45 - 44:36 - How to not feel stuck 44:36 - 49:07 - Why do we overthink 49:07 - 51:02 - Materialistic Gratification 51:02 - 54:15 - How to manifest your Dream Partner 54:15 - 55:32 - Importance of Letting Go 55:32 - 57:15 - Jealousy causes Damage 57:15 - 1:02:33 - You Make Your Own Destiny 1:02:33 - 1:03:41 - Let go of anger and resentment 1:03:41 - 1:07:46 - Manifest Financial Stability 1:07:46 - 1:11:58 - Rapid Fire Questions 1:11:58 - 1:13:22 - Outro About the Guest Gayathri Shivaram is a holistic therapist and mindset coach who helps people break free from limiting beliefs and step into the life they truly deserve. With a deep understanding of psychology, thought patterns, and human behavior, she blends science with practical wisdom to guide individuals toward clarity, balance, and lasting transformation. Her mission is simple yet powerful: to show people that by changing their thoughts, they can change their entire reality — whether it’s in love, success, or personal fulfillment. Follow Gayathri on: Instagram Watch her on: YouTube Visit her: Website Resources According to Bruce Lipton, PhD, from birth to age seven we live in a subconscious Theta state, absorbing beliefs from parents and surroundings. For more details check the description Cross-sectional data from India show 87% of adolescents face high parental pressure, 86% high academic stress, 29% moderate anxiety, and over 57% low well-being : read A national survey conducted in India found that six out of ten youngsters between the age of 9-17 spend three hours daily on social media or gaming sites. This increases the risk of mental health like depression and anxiety: read 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

23 Feb 2025 Bajra Khichdi Bajra Khichdi Pearl millet and moong dal khichdi with spices. Warming, fibrous, and great for winters and gut reset. Bajra Khichdi 00:00 / 01:04 Listen to this podcast Here's the podcast summary Food Info: Calories : 250 kcal Protein : 10g Carbs : 35g Fats : 5g Serving Size : 1 bowl (250g) Preparation Time : 10 minutes Cooking Time : 25 minutes Ingredients : 1/2 cup bajra (pearl millet) 1/4 cup moong dal 1 cup vegetables (carrot, beans, peas) 1 tbsp ghee 1/2 tsp cumin seeds Salt and turmeric Instructions : Soak bajra for 2 hours. Cook bajra, dal, and vegetables with spices and ghee in a pressure cooker. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Enjoy flavorful methi thepla with homemade dahi healthy twist made with nourishing ingredients for a satisfying meal that fits a healthy lifestyle. 22 Jun 2025 METHI THEPLA WITH HOMEMADE DAHI HEALTHY TWIST METHI THEPLA WITH HOMEMADE DAHI HEALTHY TWIST Iron-rich fenugreek flatbreads with digestive spices. Travel-friendly and excellent for hormonal balance. Ingredients 1 cup whole wheat flour 1⁄2 cup chopped methi leaves 1 tbsp flaxseeds (optional) 1 tsp cumin powder, 1 tsp turmeric, 1 tsp grated ginger Salt, water for kneading 1 tbsp ghee (or olive oil) Homemade dahi to serve Method Mix ingredients into a soft dough Roll out thin Cook on the tawa with ghee Serve with homemade dahi Benefits: Combines iron-rich methi with probiotics. Improves digestion and immunity. Who Can Eat It: All ages, especially women and kids. Ideal For: Travel, lunchbox, breakfast. Best Time to Consume: Breakfast or light 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. NEW 29 Jul 2026 Healthy Soya Recipe A high-protein, flavorful Indian dish made with soya chaap simmered in a light, spiced tomato-curd gravy using minimal oil. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Enjoy flavorful bael ke thekua made with nourishing ingredients for a satisfying meal that fits a healthy lifestyle. 14 May 2025 BAEL KE THEKUA (SWEET- SAVOURY SNACK) BAEL KE THEKUA (SWEET- SAVOURY SNACK) Traditional baked thekua with bael pulp. Iron-rich festive snack with digestive benefits. BAEL KE THEKUA (SWEET- SAVOURY SNACK) 00:00 / 01:04 Listen to this podcast Here's the podcast summary Ingredients Bael pulp – 1⁄2 cup Whole wheat flour – 1 cup Dry ginger powder – 1⁄2 tsp Fennel seeds – 1 tsp Jaggery powder – 3 tbsp Ghee – 2 tbsp Method Prepare the dough In a mixing bowl, combine flour, jaggery, ginger powder, and fennel seeds. Add bael pulp and ghee. Mix well by hand into a smooth dough. If too dry, add 1–2 tsp water. Rest for 5–10 mins. Shape the Thekua Roll small balls, flatten into cookie shapes (use a fork or mould for a pattern). Keep medium thickness. Cooking: Choose one method: 1. Pan-roast: Heat the pan, grease lightly with ghee, cook on low flame until golden- brown and crisp on both sides. OR 2. Bake: Preheat oven to 180°C. Place on a lined tray and bake 15–18 mins, flipping halfway. A gut-friendly snack for modern immunity! Benefits: Promotes gut health with natural sugars and prebiotics. Contains warming spices and whole grains. Who Can Eat It: Suitable for all ages, including kids. Diabetics should eat cautiously. Ideal For: Festive snacking, mid-day treat. Best Time to Consume: Mid-morning or tea-time. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Enjoy flavorful vegetable barley pulao made with nourishing ingredients for a satisfying meal that fits a healthy lifestyle. 19 Feb 2025 Vegetable Barley Pulao Vegetable Barley Pulao Nutty barley tossed with vegetables and spices. High in fibre, gut-friendly, and heart-healthy. Vegetable Barley Pulao 00:00 / 01:04 Listen to this podcast Here's the podcast summary Food Info: Calories : 170 kcal Protein : 5g Carbs : 30g Fats : 3g Serving Size : 1 cup (150g) Preparation Time : 10 minutes Cooking Time : 20 minutes Ingredients : 1 cup barley 1 cup mixed vegetables 1 tsp cumin seeds 1 tbsp ghee Salt and turmeric Instructions : Cook barley in water until soft. Sauté cumin, vegetables, and mix with cooked barley. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Dr Richard Louis Miller shares practical tools to overcome overthinking, anxiety, self-doubt, and improve mental well-being. 21 Nov 2025 Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller 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. Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller Ryan Fernando 00:00 / 01:04 Listen to this podcast Here's the podcast summary 10 minutes If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. timestamps 00:00 - Trailer 1:45- Intro 2:20 - Solution for overthinking 10:10 - Inspiration behind Master Your Mind 15:05 - Hypocrisy-induced neurosis 19:36 - How to feel like you are good enough 27:37 - Importance of breath and movement 33:43 - What is conscious breathing 36:20 - What markers to track brain health 47:40 - Secret to keep your mind sharp 59:00 - Anti-ageing mindset v nutrition 1:05:00- Best time to practice yoga nidra 1:05:55 - Tool to calm your mind 1:06:30 - One tool for fixing anxiety 1:07:20 - Message to younger self 1:08:40 - Outro Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

28 Jan 2024 The Art and Science of Sleeping revealed by Dr. Shane Creado, Pt 1 - Health Shotzz, Episode 2 The Art and Science of Sleeping revealed by Dr. Shane Creado, Pt 1 - Health Shotzz, Episode 2 Welcome to a transformative episode of Health Shotzz! In this exclusive interview, we dive deep into the realm of restorative sleep with none other than Dr. Shane Creado, a distinguished sleep specialist. The Art and Science of Sleeping revealed by Dr. Shane Creado, Pt 1 - Health Shotzz, Episode 2 Ryan Fernando 00:00 / 28:42 Listen to this podcast Here's the podcast summary 5 Minutes Read Welcome to a transformative episode of Health Shotzz! In this exclusive interview, we dive deep into the realm of restorative sleep with none other than Dr. Shane Creado, a distinguished sleep specialist. Uncover the secrets to unlocking optimal sleep efficiency and embark on a journey to enhance the quality of your sleep. Sleep is not just a necessity; it's a cornerstone of our well-being. Dr. Shane Creado, with his wealth of expertise, delves into the intricacies of achieving the perfect night's sleep. Learn invaluable insights into maximizing your sleep quality, allowing you to wake up refreshed, revitalized, and ready to conquer each day. Discover the benefits of prioritizing your sleep, from improved cognitive function and enhanced mood to heightened immune system resilience. Dr. Shane Creado guides you through science-backed strategies to create the ideal sleep environment and establish healthy bedtime routines. 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 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

21 Mar 2025 10 Water Mistakes You Need to Stop Making! 10 Water Mistakes You Need to Stop Making! Have you ever grabbed a chilled glass of water when you’re thirsty and felt like the world was instantly better? Or Perhaps chugged some water between your meals to wet your throat? Have you ever grabbed a chilled glass of water when you’re thirsty and felt like the world was instantly better? Or Perhaps chugged some water between your meals to wet your throat? What if I told you that how you drink your water could actually be messing with your body more than you think? We all do it—we drink water without much thought, but things like chugging it too fast or drinking at the wrong times could be quietly sabotaging your hydration and overall health. In this video, I’m going to break down the 10 most common water mistakes that might be affecting you right now. But don’t worry, I’m not just going to point out what’s wrong. I’ll also share simple, actionable tips that you can start using today to make sure your body gets the hydration it truly needs. Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. NEW 29 Jul 2026 Healthy Soya Recipe A high-protein, flavorful Indian dish made with soya chaap simmered in a light, spiced tomato-curd gravy using minimal oil. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

30 Oct 2024 Hansaji Yogendra: Reveals the Secret to Better Sleep and Healthy Life Hansaji Yogendra: Reveals the Secret to Better Sleep and Healthy Life In this enlightening episode, we’re joined by Hansa Maa, a revered yoga instructor from the Yoga Institute, who brings her deep wisdom on yoga, Ayurveda, and holistic health. Welcome to the Episode! Hansaji Yogendra , a renowned yoga expert, joins us to uncover the secrets to better sleep, balanced living, and practical applications of yoga and Ayurveda. This episode offers a holistic approach to mental, physical, and spiritual well-being. Let's enjoy the transcript. Mentioned Tools and Techniques Yog Nidra : Guided meditation for restful sleep and mental clarity. Pranayama : Breathing exercises to enhance lung capacity and reduce stress. Surya Namaskar : A sequence of yoga poses to maintain muscle flexibility and strength. Resources The Yoga Institute: Hansaji’s organization offering yoga classes, workshops, and online courses. Recommended natural remedies: turmeric, amla, and seasonal recipes. ----------------------------------------------------------------------------------------------- Link to find Yoga Poses to Relax and Sleep Better: https://drive.google.com/drive/folder... Ryan's Playlist for relaxation: • Ryan's Sleep playlist Find The Yoga Institute here: Instagram: / theyogainstituteofficial Facebook: / theyogainstituteofficial YouTube: / @theyogainstituteofficial Find Hansa Maa here: Instagram: https://www.instagram.com/hansajiyoge... These platforms regularly share Hansa Maa’s insights on yoga, Ayurveda, wellness tips, and spiritual guidance. For more information, you can also visit The Yoga Institute’s official website at theyogainstitute.org 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... To get a proper nutritional plan and a gene test, please fill out this form, and my team will get in touch with you: https://forms.gle/MjSXjUdMEjNFmMgf8 Products to purchase: - Collagen - https://www.ryanfernando.in/ryan-reco... 1chaze - 1chaze 750gm= https://quanutrition.exlyapp.com/1cha... 1chaze 1.5kgs=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 Healthy Soya Recipe A high-protein, flavorful Indian dish made with soya chaap simmered in a light, spiced tomato-curd gravy using minimal oil. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

test Why Most Supplements Fail: The Truth Behind the Labels ft ‪@Miduty‬ Are Your Supplements Helping You—Or Harming You? From hormonal imbalances to chronic fatigue, many of us turn to supplements hoping for a fix. But what if we’ve been doing it all wrong? Are Your Supplements Helping You—Or Harming You? From hormonal imbalances to chronic fatigue, many of us turn to supplements hoping for a fix. But what if we’ve been doing it all wrong? In this eye-opening episode, I sit down with Palak Midha—functional nutrition expert and founder of Miduty—who pulls back the curtain on the supplement industry. She reveals: • Why most people are taking the wrong supplements (and wasting money) • The hidden dangers behind popular trends • Game-changing advice for glowing skin and lasting wellness This isn't anti-supplement—it's pro-awareness. Because taking something “just because everyone else is” could be doing more harm than good. Are you nourishing your body—or blindly following the hype? Time Stamps 00:00 - Trailer 1:22 - Introduction 2:19 - The Beginning of the Journey 6:46 - Wonder Woman Community 11:23 - Biggest Supplement Mistakes 22:00 - Gut-Friendly Habits 27:20 - Do Probiotics Reach the Colon? 28:47 - Can Postbiotics Be a Nutritional Supplement? 29:55 - Omega-3 Loss in Mothers 34:40 - Top Nutritional Advice 40:30 - Fatty Liver Reversed with Supplements 47:00 - Liver Detox 55:00 - Are Supplements Being Misused? 1:01:35 - Why Cancer Cases Are Rising 1:03:44 - Tips for Healthy Skin 1:05:25 - Microneedling & Collagen 1:09:00 - Best Practices for Sleep 1:21:04 - Is Shilajit Worth the Hype? 1:23:00 - Unexpected Powerful Supplement 1:24:10 - Rapid Fire 1:32:49 - Outro About Palak Palak Midha is the founder of Miduty, a wellness brand that blends modern science with Ayurveda to create high-quality, clean supplements. A former engineer in Germany, she shifted careers after witnessing the power of nutrition transform her own parents' health. Today, she leads a thriving community of over 30,000 women and a team of 200+, inspiring others to take charge of their health through education, empowerment, and evidence-based wellness. Follow her on Instagram: Instagram Follow Miduty on Instagram: Miduty-Instagram Visit their website: Miduty.in Watch Palak on YouTube: Y outube 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

Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller 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. Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller Ryan Fernando 00:00 / 01:04 Listen to this podcast Here's the podcast summary 10 minutes If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. timestamps 00:00 - Trailer 1:45- Intro 2:20 - Solution for overthinking 10:10 - Inspiration behind Master Your Mind 15:05 - Hypocrisy-induced neurosis 19:36 - How to feel like you are good enough 27:37 - Importance of breath and movement 33:43 - What is conscious breathing 36:20 - What markers to track brain health 47:40 - Secret to keep your mind sharp 59:00 - Anti-ageing mindset v nutrition 1:05:00- Best time to practice yoga nidra 1:05:55 - Tool to calm your mind 1:06:30 - One tool for fixing anxiety 1:07:20 - Message to younger self 1:08:40 - Outro Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call