Looking for a Sports Nutritionist in Bangalore? Get personalized nutrition guidance from Ryan Fernando, backed by 20+ years of experience. Book today! Sports Nutrition Fuel Your Performance with Expert Sports Nutrition Book Your Consultation Sports Nutrition Fuel Your Performance with Expert Sports Nutrition Book Your Consultation 20+ Years of Experience 25,000+ Consultations 98% Client Satisfaction 5,000+ Children Guided 4.9 ★ Average Rating WHY SPORTS NUTRITION MATTERS Personalised Sports Nutrition for Champions Whether you're a professional athlete, a fitness enthusiast, or someone who enjoys staying active, your body needs the right nutrition to perform at its best. A personalised sports nutrition plan helps improve energy, endurance, recovery, strength, and overall performance while supporting your long-term health and fitness goals. Sports Nutrition Solutions for Every Goal Targeted sports nutrition guidance to help you train harder, recover faster, and perform consistently. Muscle Growth & Strength Sports Performance Endurance & Stamina Weight Management Recovery & Injury Support Hydration Body Composition Energy & Metabolic Health Bone & Joint Health Competition & Event Nutrition Achieve Peak Performance with Ryan Fernando Why Watch Ryan's Videos? Learn practical, science-backed sports nutrition strategies that help you fuel your workouts, improve recovery, build strength, and maximise your athletic performance. Pre & Post-Workout Nutrition Sports Performance & Endurance Nutrition Muscle Recovery & Injury Prevention Hydration & Electrolyte Strategies Get Ryan Explore More Videos Book consultation Your Sports Nutrition Journey with Ryan Fernando 1 Initial Consultation We understand your lifestyle, activity levels, health concerns, fitness history, and goals before creating a plan that's right for you. 2 Comprehensive Nutrition Assessment Our experts assess your eating habits, medical history, body composition, and nutritional needs to identify what will best support your health and activity. 3 Personalised Sports Nutrition Plan Whether you're training regularly, returning after a break, or simply becoming more active, we create a nutrition plan tailored to your body and goals. 4 Ongoing Expert Support We guide you through every stage of your journey, helping you overcome challenges, stay motivated, and make confident nutrition choices. 5 Plan Reviews & Adjustments As your fitness improves, activity changes, or new goals emerge, we refine your nutrition plan to ensure it continues supporting your progress. 6 Long-Term Healthy Habits We help you build sustainable eating habits that improve energy, recovery, strength, and overall well-being, making it easier to stay active for life. Start my plan TRUSTED BY THOUSANDS Nutrition That Powers Your Active Lifestyle Personalised for You Your nutrition plan matches your lifestyle, activity levels, goals, and individual nutritional needs. Backed by Science Evidence-based nutrition recommendations support better energy, recovery, performance, and long-term overall health. Ongoing Expert Support Regular guidance and reviews keep you motivated, accountable, and progressing towards your health goals. Healthy Habits That Last Build sustainable nutrition habits that support lifelong fitness, recovery, strength, and overall well-being. Book a consultation now Benefits of Choosing Sports Nutrition Supports Muscle Growth & Recovery Supports Healthy Body Composition Promotes Long-Term Fitness & Health Improves Hydration & Recovery Reduces Fatigue During Training Enhances Strength & Power Boosts Energy & Endurance Improves Athletic Performance Get Expert Nutrition Advice Proven transformation Before & After Results with Ryan Fernando Book My Transformation Plan SERVICES Get Personalised Nutrition See all Services Medical Nutrition A personalized medical nutrition plan designed to manage health conditions, support recovery, and improve quality of life with our expert guidance. Know More Start Now Kid's Nutrition Our kid’s nutrition plan supports healthy growth, immunity, and brain development with personalized, expert-guided diets for children. Know More Start Now Women Nutrition Our women’s nutrition plan supports hormonal health, metabolism, immunity, and fitness with expert-guided, customized diets. Know More Start Now Men Nutrition Get a customized men’s nutrition plan to improve fitness, immunity, and energy levels with expert-led nutrition tailored to your lifestyle. Know More Start Now Old Age Nutrition Get a personalized old age nutrition plan to improve immunity, mobility, and quality of life with nutrition expert support. Know More Start Now AWARDS Honors & Achievements Testimonials Ryan Fernando understands the nutritional needs of athletes. His customized meal plan has helped me stay energized during training and competitions. Arjun The consultation was detailed and practical. Ryan Fernando created a nutrition strategy that fit my training schedule perfectly. Rahul Ryan Fernando helped me understand how proper nutrition can support athletic performance. His personalized plan has been excellent. Karthik The consultation was highly personalized. Ryan Fernando understood my goals and created a nutrition plan that worked for me. Vikram His sports nutrition plan was practical and tailored to my fitness goals. Ryan Fernando truly understands athlete nutrition. Aditya FAQ 1. Who should consult a sports nutritionist? Sports nutrition isn't just for professional athletes. If you exercise regularly, play recreational sports, train for events, or want to improve your fitness, a sports nutritionist like Ryan Fernando can help you eat smarter, recover better, and achieve your goals with personalised guidance tailored to your lifestyle. 2. How can sports nutrition improve my performance? The right nutrition helps your body perform at its best by providing energy, supporting recovery, and improving strength and endurance. With a personalised sports nutrition plan from Ryan Fernando, you can train consistently, reduce fatigue, and get more from every workout or sporting activity. 3. Do I need supplements as part of a sports nutrition plan? Not necessarily. A balanced diet should always come first. If your training, health, or nutritional needs require additional support, Ryan Fernando may recommend evidence-based supplements that complement your diet and help you recover, perform better, or address specific nutrient deficiencies. 4. Can sports nutrition help with muscle gain and fat loss? Yes. With the right balance of calories, protein, and nutrients, sports nutrition can support healthy muscle growth while helping reduce excess body fat. Your plan is tailored to your activity level, goals, and lifestyle, making your progress more sustainable and realistic. 5. How often should my sports nutrition plan be updated? Your body and fitness goals naturally change over time, so your nutrition plan should too. Regular follow-up consultations help track your progress, address new challenges, and make practical adjustments, ensuring your plan continues supporting your health, recovery, and overall performance. Your Health Story Starts Today Whether you're an athlete, a parent, or simply seeking better health, Ryan Fernando can help you achieve lasting results through personalized nutrition. Book Your Consultation

25 Apr 2025 Is It Safe to Call EGGS a Superfood in 2025? Is It Safe to Call EGGS a Superfood in 2025? Are Eggs Vegetarian or Non-Vegetarian? In this video, we trace the surprising evolution of the egg — from the time of dinosaurs to modern-day chickens — and settle the long-standing debate in India. Are Eggs Vegetarian or Non-Vegetarian? In this video, we trace the surprising evolution of the egg — from the time of dinosaurs to modern-day chickens — and settle the long-standing debate in India: Are unfertilized eggs actually vegetarian? Learn how unfertilized eggs, commonly consumed in Indian households, are a reproductive byproduct with no embryo — similar to milk — and why the Supreme Court of India declared them vegetarian in 2004. If you eat eggs or are confused about their ethical and nutritional value — this video is a must-watch for your food decisions. 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

Understand the warning signs of phone addiction and discover simple ways to reduce screen time, improve sleep, and strengthen relationships. test Addicted to Your Phone? Watch This Before It’s Too Late Do you often check your phone first thing in the morning, during meals, and even before bed? You’re not alone. Phone addiction is more serious than it seems; it affects your brain, sleep, productivity, and even your relationships. Do you often check your phone first thing in the morning, during meals, and even before bed? You’re not alone. Phone addiction is more serious than it seems; it affects your brain, sleep, productivity, and even your relationships. Backed by science and real-life examples, this episode explores how smartphones are designed to keep you hooked and what simple changes you can make to take back control. If you’re tired of mindless scrolling and want your focus, calm, and energy back, this video is for you. 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

28 Apr 2025 How to choose the Best Protein powder in 2025? How to choose the Best Protein powder in 2025? In this video, we debunk the myths surrounding protein powder and reveal the truth about its benefits. Watch now to separate fact from fiction! How to choose the Best Protein powder in 2025? 00:00 / 01:04 Listen to this podcast Here's the podcast summary In this video, we debunk the myths surrounding protein powder and reveal the truth about its benefits. Watch now to separate fact from fiction! In this video Mr Ryan have answered all of Protein related questions. 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

Discover how Vispy Kharadi overcame adversity, reversed health issues, trained elite forces, and built a mindset of strength and resilience. 11 Oct 2025 The SHOCKING Truth About Becoming a GUINNESS WORLD RECORD Holder The SHOCKING Truth About Becoming a GUINNESS WORLD RECORD Holder Strength isn’t just about muscles — it’s about mindset, purpose, and resilience. Meet Vispy Kharadi, the man who went from a banker’s desk to becoming India’s “Steel Man.” Strength isn’t just about muscles — it’s about mindset, purpose, and resilience. Meet Vispy Kharadi, the man who went from a banker’s desk to becoming India’s “Steel Man.” From surviving a near-death accident to earning a Guinness World Record, training the Indian Armed Forces, and teaching 1.2 million women self-defense — Vispy’s story redefines what true power means. In this episode, he opens up about: How he reversed diabetes and thyroid through nutrition The mindset shift that made him unbreakable Lessons from training commandos and real-life warriors The truth about pain, discipline, and real success By the end, you’ll see why strength isn’t found in the gym — it’s built in your mind. Time Stamps ( Links ) 00:00 - trailer 2:26 - Intro 4:44 - parents role in health 5:46 - journey to becoming nutritionist 7:17 - diet without exercise 8:02 - daily routine 9:33 - importance of being selfish 10:17 - managing meals while travelling 11:54 - mistakes in nutrition 14:58 - common mistakes parents make 18:40 - nutrition schedule 24:12 - importance of nutrition for height and growth 25:39 - supplement intake 26:39 - importance of blood testing 27:21 - client intake - how does it work 28:55 - the future of genetic testing 32:45 - fitness mistakes that lead to chronic illness 35:42 - how important is it to strength train early 37:40 - impact of muscle hypertrophy in kids 38:18 - fit India movement 39:44 - confidence that comes with working out early 42:59 - strength and weakness in our armed forces 49:15 - does nutrition the mindset of a soldier 50:47 - supplement overload leads to stress 53:26 - why should you do a blood test 56:29 - supplement for the youth 59:43 - what tests you should do 1:07:07 - advice for working out affectively 1:03:50 - personalized training 1:04:38 - importance of warm-ups and cool downs 1:07:18 - Visphy’s workout 1:09:21 - journey to winning Guinness 1:11:27 - rapid fire questions 1:15:13 - outro About the guest Vispy Kharadi is known across India as the “Steel Man” — a symbol of strength, grit, and purpose. Once a banker confined to a desk, he transformed his life after a near-fatal accident, proving that true power comes from within. A Guinness World Record holder, martial artist, and fitness innovator, Vispy has trained the Indian Armed Forces and empowered over 1.2 million women in self-defense. His journey from physical recovery to mental mastery stands as a living example that resilience is not built in comfort — it’s forged through courage, discipline, and an unshakable belief in one’s purpose. Follow Vispy on Instagram Watch him on YouTube Resources 00:02:21:03 - Research consistently shows children learn from and reflect their parents' behaviors and emotions. . Sources 00:15:23:04 - Studies link mealtime screen use to reduced fruit and vegetable consumption, increased risk of obesity, and the compulsive consumption of ultra-processed foods . Sources 00:35:33:24: Children can improve strength by 30% to 50% after just 8 to 12 weeks of a well-designed strength training program. Youth need to continue to train at least 2 times per week to maintain strength. Source There have been many thousands of studies on creatine since the early 1990s, with estimates ranging from over 1,000 to nearly 10,000 research reports and over 500 peer-reviewed publications evaluating its effects on exercise, muscle, aging, and health. The research is ongoing, with a recent systematic review analyzing over 1,300 articles related to creatine's impact on metabolism, performance, health, and disease management. source Resistance training increases muscle mass, metabolism, and bone density while reducing fat and improving cardiovascular, metabolic, and mental health. It helps manage diabetes, reduces pain, and reverses some effects of aging. Source strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, and wrists, which are the sites most likely to fracture. What's more, resistance workouts, particularly those that include moves emphasizing power and balance enhance strength and stability. That can boost confidence, encourage you to stay active, and reduce fractures another way: by cutting down on falls. Source Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. NEW 29 Jul 2026 Healthy Soya Recipe A high-protein, flavorful Indian dish made with soya chaap simmered in a light, spiced tomato-curd gravy using minimal oil. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Try this healthy cucumber avocado salad recipe featuring nutrient-rich ingredients designed to support fitness and everyday wellness. 2 Jul 2025 Cucumber Avocado Salad Cucumber Avocado Salad A hydrating cucumber with creamy avocado, rich in good fats and fibre. Perfect for skin glow and summer detox. Cucumber Avocado Salad 00:00 / 01:04 Listen to this podcast Here's the podcast summary Ingredients: 1 cucumber, chopped 1 ripe avocado, diced ½ onion, thinly sliced A handful of chopped walnuts 1 tbsp freshly chopped coriander leaves Salt to taste Juice of 1 lemon 1 tbsp fajita seasoning Method: In a large container with a secure lid, combine all the ingredients. Close the lid tightly and give it a good shake to mix everything well. Open, serve fresh, and enjoy! This quick salad is a burst of crunch, creaminess, and refreshing, ready in seconds with no mess, just pure flavour in every bite. Benefits: Combines healthy fats, water content, and vitamin E. Improves skin, digestion, and satiety. Who Can Eat It: All ages, heart and gut-friendly. Ideal For: Summer detox, dinner salad. Best Time to Consume: Lunch or early dinner. 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

Make delicious homemade healthy chocolate using natural ingredients like cocoa, coconut oil, and honey. Perfect for guilt-free snacking. test Homemade healthy chocolate A rich, guilt-free homemade chocolate made with clean ingredients—naturally sweet, indulgent, and nourishing. Ingredients 100 ml coconut oil or cocoa butter 40 g unsweetened cocoa powder or raw cacao 60 ml pure maple syrup or raw honey 1 tsp vanilla extract Pinch of Himalayan pink salt Optional: chia seeds, nuts, maca or ashwagandha Method Gently melt coconut oil using a double boiler. Sift cocoa powder to remove lumps. Whisk cocoa into melted oil until smooth. Add sweetener, vanilla, and salt. Mix in optional superfoods. Pour into moulds and freeze for 20–30 minutes. Store refrigerated. Benefits Rich in flavonoids that support cardiovascular health Provides healthy fats for sustained energy Lower glycaemic load compared to commercial chocolates Who Can Eat It Adults and children above 5 years Individuals avoiding refined sugar Ideal For Healthy dessert alternative Controlled indulgence in weight management plans Best Time to Consume Mid-meal snack or post-lunch sweet 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

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 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

test Amaranth and Vegetable Upma Gluten-free amaranth cooked with spices. Loaded with iron, calcium, and perfect for women’s wellness. Food Info: Calories : 190 kcal Protein : 7g Carbs : 35g Fats : 3g Serving Size : 1 cup (200g) Preparation Time : 10 minutes Cooking Time : 15 minutes Ingredients : 1/2 cup amaranth seeds 1/2 cup chopped mixed vegetables 1 tsp mustard seeds 1 tbsp ghee Curry leaves and salt Instructions : Dry roast amaranth seeds and set aside. Heat ghee, add mustard seeds, curry leaves, and vegetables. Add water, salt, and roasted amaranth, and cook until soft. 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

Whip up this wholesome oil free oats chilla recipe loaded with natural flavors and nutrients for a healthy meal option. 28 Apr 2026 OIL-FREE OATS CHILLA OIL-FREE OATS CHILLA A light, oil-free oats chilla—crispy, wholesome, and packed with fiber for a clean, nutritious bite. OIL-FREE OATS CHILLA 00:00 / 01:04 Listen to this podcast Here's the podcast summary Ingredients Oats powder Besan Vegetables Spices Method Prepare batter. Cook in a pan without oil using the covered method. Benefits High fibre supports satiety Low glycaemic impact Who Can Eat It Diabetics and weight-loss individuals Ideal For Breakfast Best Time to Consume Morning Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Explore gut microbiome health, digestive wellness, constipation, PCOS, fasting, and preventive care with Dr. Pal on the Ryan Fernando podcast. 2 Dec 2024 Decoding Digestion with ‪@DrPal‬ Health Shotzz Episode 3 Decoding Digestion with ‪Dr Pal‬ Health Shotzz Episode 3 Explore the intricate world of gut health with Dr. Pal on the "Health Shotzz" podcast. In this episode, Dr. Pal, a gastroenterology expert, discusses the gut microbiome, constipation, PCOD/PCOS, colonoscopies, and fasting Decoding Digestion with ‪Dr Pal‬ Health Shotzz Episode 3 00:00 / 01:04 Listen to this podcast Here's the podcast summary Explore the intricate world of gut health with Dr. Pal on the "Health Shotzz" podcast. 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. Finally, dive into the topic of fasting, understanding its potential benefits and impact on gut health. Join the podcast for expert advice, relatable discussions, and actionable tips to optimize your gut health. --------------- To get a proper balanced nutritional plan, please fill out this form and my team will get in touch with you https://forms.gle/MjSXjUdMEjNFmMgf8 To book a blood test , click this link: https://www.ryanfernando.in/ryan-reco... To get cancer screening or any other disease, click on this link and book your test: https://www.ryanfernando.in/ryan-reco... Products to purchase: - Collagen - https://www.ryanfernando.in/ryan-reco... 1chaze - https://quanutrition.com/product/1chaze/ Books - https://www.ryanfernando.in/book/ Socials :- Link tree: https://linktr.ee/Ryan_SecretNutritio... 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

I’ve worked with boxer Niharika Gonella since she joined Qua Nutrition, supporting her athletic development through structured nutrition. Over time, she has shown impressive gains in strength, power, and overall performance capacity. Aug 12 2024 Do you need to avoid eating rice to lose weight? Weight loss diet tips Niharika Gonella: Emerging Boxing Talent I’ve worked with boxer Niharika Gonella since she joined Qua Nutrition, supporting her athletic development through structured nutrition. Over time, she has shown impressive gains in strength, power, and overall performance capacity. Working with Niharika Gonella at Qua Nutrition has allowed me to observe her growth as an athlete in a clear and measurable way. When she first came in, she stood around 5'2". Over time, I watched her develop into her current height of about 5'8", and this physical growth paired with structured nutrition created a strong foundation for her progress in boxing. Her strength and power increased steadily as she gained height and built a more athletic frame. With consistent nutrition planning, she improved her conditioning, stability, and recovery, all of which supported her training workload. As her body changed, we matched every phase of her plan to data from proper testing, ensuring that each adjustment aligned with her metabolism, training intensity, and recovery needs. Seeing her progress strengthened my belief in how powerful personalized nutrition can be when it is designed using accurate assessments and athlete-specific testing. Niharika’s development shows how a tailored nutrition strategy can convert natural growth into performance outcomes, helping an athlete build sustainable strength, resilience, and competitive readiness. With over two decades of experience in sports and clinical nutrition, Ryan Fernando has helped thousands of clients, including elite athletes, celebrities, and corporate leaders, achieve peak physical and mental performance. As the founder of QUA Nutrition, Ryan has been at the forefront of transforming the way people approach nutrition, blending cutting-edge science with personalized nutrition strategies. More Updates... 25.02.2026 IT Professional Lost 10 Kg and Reduced HbA1c with a Structured Nutrition Plan An IT professional with a sedentary lifestyle reduced body fat, improved energy, and restored metabolic balance through structured clinical nutrition. 2.02.2026 US Based Indian Working Mom Lost 12 Kg with a Structured Diet Plan A US based Indian working mother improved skin health, reduced body fat, and restored metabolic balance through clinical nutrition. 25.01.2026 PCOS Acne Cleared in 3 Months with a Personalized Diet Plan An Indian woman reduced hormonal acne, improved hair health, balanced her cycles, and conceived naturally with a personalized PCOS nutrition plan. 23.01.2026 Indian Mom Loses 10 Kg with Thyroid Diet Plan A mother of two reduced thyroid weight gain, lowered TSH, and regained energy in three months with a structured diet plan. 21.01.2026 Beating PCOS with the Right Nutrition Smruthi Ganesh, a QUA client, reversed her PCOS symptoms and achieved natural weight loss in just six months through structured nutrition and consistent lifestyle changes. 16.01. 2026 How to Gain Weight in 2026 How I gained muscle and how I help my celebrity clients gain muscle. 29th December Are Eggs Safe to Eat in India? | Nutritionist Explains As a nutritionist who works closely with food quality, sourcing, and public health, I made this video to separate facts from fear. 20th December 2025 Niharika Gonella: Emerging Boxing Talent I’ve worked with boxer Niharika Gonella since she joined Qua Nutrition, supporting her athletic development through structured nutrition. Over time, she has shown impressive gains in strength, power, and overall performance capacity. 18th December 2025 India Squash World Cup Victory Nutrition India’s squash champions delivered a historic World Cup win. Proud that QUA Nutrition supported their performance journey. 10th December Niranjan Mukundan’s Rise as a World-Class Para Swimmer Through Nutrition Working with Indian para swimming champion Niranjan Mukundan has reinforced my belief that elite performance is built on personalized nutrition and consistency. December 03 From 98kg to 68kg – Vipul’s Weight Loss Transformation Story Discover how Vipul reduced 30kg and achieved 12.9% body fat with science-backed nutrition. Start your transformation journey today with expert guidance. December 02 A College Student’s Inspiring 32 kg Weight Loss Journey A college student’s successful transformation driven by structured diet plans and professional nutrition support. 29th November 43-Year-Old IT Professional Loses 42 Kg Through Diet A powerful fitness journey driven by discipline, expert coaching, and lifestyle change. This transformation highlights how consistency and the right guidance lead to lasting health results. 21st November Mairaj Ahmed Khan – A Champion Whose Legacy Still Fuels Excellence Retired Olympian and skeet shooting legend Mairaj Ahmed Khan continues to inspire athletes with his lifelong discipline, precision, and commitment to elite sports nutrition. 8th November 2025 Sangram Singh - From Wrestler to MMA champion Fit India ambassador and wrestling icon Sangram Singh shines internationally with a knockout victory at Levels Fight League in Amsterdam, proving age is no barrier to excellence. 07 November, 2025 Fueling a Champion: Proud of Arihant KS, India’s U19 Squash No.1 I’m proud to congratulate Arihant KS, the latest U19 Squash Champion! It’s been an incredible journey working with him at Qua Nutrition for over five years. 03 November, 2025 Proud of the Indian Women's Cricket Team's Triumph at the ICC I’m thrilled to congratulate the Indian Women's Cricket Team on their spectacular performance at the ICC! It’s been a privilege working with incredible stars like Smriti Mandhana, Harmanpreet Kaur, Jhulan Goswami, Renuka Thakur, Richa Ghosh, and Shikha Pandey. October 25, 2025 Precision, Power, and Performance: Poorva Sawant Shines with Silver at the South Asian Championships Heartfelt congratulations to Poorva Sawant on winning the Silver medal in Women’s Triple Jump at the 4th South Asian Senior Athletics Championships 2025, Ranchi, with a best jump of 13.03 m. A remarkable and inspiring performance that reflects her dedication, discipline, and the power of science-driven preparation. October 22, 2025 Heartfelt congratulations to Joshna Chinappa on her stunning victory At 39, ranked World No. 117 and unseeded in the tournament, Joshna defeated higher-ranked players from around the world to lift her 11th career PSA title. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call