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2ac0a3d0-707f-4f48-92f7-7412e658d1b8 15 Nov 2024 Injury Prevention Secrets Revealed by Dr Ali Irani Injury Prevention Secrets Revealed by Dr Ali Irani Discover how small habits can have a big impact on your health as Dr. Ali Irani, pioneering physiotherapist for India’s top athletes, exposes the hidden risks of everyday choices. Injury Prevention Secrets Revealed by Dr Ali Irani Dr Ali Irani 00:00 / 1:06:37 Listen to this podcast Here's the podcast summary 5 Minutes Read Welcome to the Episode! Dr. Ali Irani joins us to discuss injury prevention, holistic health practices, and optimizing performance. A physiotherapy expert, Dr. Irani shares actionable strategies for avoiding injuries, improving posture, and boosting overall well-being. Resources Dr. Ali Irani’s Physiotherapy Programs Recommended supplements and lifestyle products on his website. _______________________________________________________________ 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... Podcast studies https://docs.google.com/spreadsheets/... Products to purchase: Collagen - https://www.ryanfernando.in/ryan-reco... 1chaze - 1CHAZE 1500g 👉 https://quanutrition.exlyapp.com/1cha... 1CHAZE 750g 👉 https://quanutrition.exlyapp.com/1cha... Books - https://www.ryanfernando.in/book/ Socials - Link tree: https://linktr.ee/Ryan_SecretNutritio... Instagram: / ryan_nutrition_coach Website: https://www.ryanfernando.in/ Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Ali Irani: This is a test called sleep apnea. It's shocking. Your normal breathing should stop no more than 5 times per hour. But there are people whose breathing stops 20, 25, even 30 times per hour. Ryan: Is that the reason why they wake up in the morning feeling completely tired and fatigued, not having had a good night's sleep? Uh, see... Kids are losing interest in traditional team sports; 70 percent of them drop out by age 13. Ali Irani: I feel 12 to 14 is the age when a child chooses their sport. We conducted a study on primary school children and found that 13 percent of the students choose sports as a career. What is Ryan: scoliosis? Ali Irani: Our spine not being straight. It's either on the right side or left side. So prevention has to start from school level. This is a point to be noted. Our lungs were made for four and a half to five litres of air. And Indians are below two litres. We lost all COVID patients if we have lost them [00:01:00]because the vital capacity was below 1.2 litres. Prana and Gaya will be four litres each. Ryan: Your vital capacity significantly improves with pranayama. What do you think about that? Ali Irani: Water is conserved when necessary, and a parapet is built to save it without any waste, ensuring it is preserved separately. Ryan: A paraphrase is your second opinion on what knowledge does. Ali Irani: A few things you need to keep checking to maintain a healthy life and live to a hundred. One, um, Ryan: Is a simple habit like carrying your wallet in your back pocket silently sabotaging your health? Dr. Ali Rani, the first physiotherapist for the Indian cricket team and my dear friend, reveals how minor habits can impact posture, leading to lasting issues. He dives into posture's power from easing injuries to boosting resilience. Beyond alignment, [00:02:00]Dr. Ali Rani uncovers the wonders of saffron, a superfood with numerous benefits. He discusses issues like seasonal allergies, dancer's bronchitis, and five tips to ensure your health. Learn about gadgets and habits that can pose risks, and why quality sleep is essential for physical and spiritual well-being. This video is for you to transform your worldly thoughts and to balance your well-being between me and Dr. Ali Rani because this podcast helps you change your well-being. Before we begin, here's a health shot for you, for your well-being, my well-being, and for communal well-being. Cheers! Ali Irani: Cheers to your company Ryan: Thank you very much. Dr. Ali Rani, today let's see, I've been on this journey with him for more than a decade in the cricket field because I have nutritional supplements and amino acids. Dr. Ali has been a friend for many years. Over the years, our friendship has grown. Every time I meet him, he gives me something, so it's always like meeting Santa Claus. And what he gives you is health and a story. So, I wanted to share some of my snippets with you, but today I always see that he has started talking a lot about safety, about his loved ones. [00:04:00]A place where saffron grew. Now, I never knew about the nutritional value of saffron until I met Dr. Ali Rani. And when he first introduced me to saffron, he gave me a lot of it. So, Dr. Ali, Dr. Ali, why saffron for us and why did you give saffron to everyone? Ali Irani: It was great to meet you and I've always been following your Instagram and YouTube. Whatever you say, you have been one of the people bringing health back to India. Thank you. As the story goes, in the olden days, saffron was exchanged for gold. Saffron had great value, but science has found out that it's undoubtedly high in immunity and also a mood stimulator. We all need to stimulate [00:05:00] our moods. No doubt. People have used it for facials, for creams. It has come in, uh, uh, just a string of it coming in milk. Kesar milk it is called. And of course in all the Indian sweets it's used and it was also used for biryanis. The flavor of biryani is to come from saffron. No doubt. I go regularly to Iran for my lectures. And what I pick up best for India is usually saffron. So I want all my friends to have a good mood and high immunity. Ryan: So, you know, when you first gifted saffron to me and you told me the story about it being equivalent to gold. So I went back as a nutritionist and did some research. And there are a few case papers on saffron extract reducing anxiety and depression in women. So now. When we talk about our wives, we should consider giving them saffron naturally because I think it helps women, especially those approaching perimenopause and menopause. It's a beautiful thing, but you know, you give people things, but you are a real doctor, a health and family expert. You've practiced for many years, especially at Nanavati Hospital in Mumbai. You started your career in sports physiotherapy and were with the Indian cricket team. Tell us something about sports injuries and how sports, mechanics, and the whole involvement of sports medicine are now reaching the common man today. Ali Irani: After finishing my studies at MS University Baroda, I joined Dr. Rambai Patel at Bombay Hospital as a researcher. As my research progressed, many sportsmen would come to Bombay Hospital early in the morning for various treatments. That's how the journey began. In 1987, on the 1st of July, I joined Nanavati Hospital, now known as Nanavati Max in Mumbai. I've been with them for almost 38 years. We revolutionized physiotherapy, and everything changed. When I was a student, there were only 7 physiotherapy colleges in India. After I joined the Indian cricket team in 1987, we now have more than 300 colleges. Wow! So the value of physiotherapy started being recognized in India after I joined the Indian cricket team. Ryan: Just for those who don't know, okay? Do you need to be injured to see a physiotherapist? Ali Irani: No, why not prevention? I think physiotherapists play a great role in prevention. And prevention is always better than cure. For more information visit www.osho.com . We know there are six common problems: high blood pressure, diabetes, cervical spondylitis, poor vital capacity, slipped disc, and obesity. All can be prevented by a physiotherapist. With the right exercises and proper nutrition, you can avoid these issues. I've seen a number of my patients getting results. Go to Ryan, and it's a result. Ryan: So, what I understand is that our other processes exist because humans have adopted such life lessons. When you were part of the Indian cricket team, the life lessons and sports-specific issues that you observed—today cricket is at its peak, we've won the World Cup, but you still see many players getting injured. So is it because they are pushing and therefore the body's breaking? Is it because genetics is bad? What are some of the things that you've seen with athletes as, uh, things that are easily solvable? And does any of that trickle into the common man? [00:09:00] Ali Irani: Of course, uh, as far as the cricketers go, before me, what I'd heard from the seniors was that they were all workers in banks, cement companies, railways, and Air India. So they have to ask for leave. They have been selected for India. And limited practice. And there was, as there was no physiotherapist with any team, any sports team. I am not talking about cricket, any sports team. So when I went, my first job was to tell them, see I have come here for prevention. Not only to treat you. We want to see that you are not injured. So we have done the evaluation of what all injuries you can get. So I found out that there was not a proper programmed warming up. And, you know, warming up is very important because you have to raise the temperature of your body so your muscle can stretch more. And after warming up, a good stretching session. And then as we went on doing that, there were fewer injuries and the performance increased. It became better because we started talking to them about exercises. Nobody knew what a gym was. So for them, practice was the [00:10:00]batsmen going and knocking. And they used to find young boys to throw at them and the bowlers wanted to bowl. So some bowlers would warm up by bowling at the wall and then move to the nets. Back then, there were no closed nets. There were very few limitations. Only 14 players were selected, along with a manager. I went as a physio, making it a 16-member team. But now, by God's grace, sports are given more importance. There is no team in India which doesn't have a physiotherapist. Ryan: I'm not a sports person. But if I'm reaching my 50s, I feel good in my joints, I eat well. I had an ACL rupture about two years ago. I'm telling you, it inspired me. So, if an average person also takes the services of a physiotherapist, not because you're injured, but because you're aging. So, would there be a benefit in that? And if there is a benefit, could you give us some of the, uh, like, uh, real tangible benefits? You know, people go out. Yesterday I was in Mumbai, and I saw the bill at the next table. It was like 40,000 rupees. You know, people are turning up in cars that are very expensive. But their posture is all wrong. I saw a guy get out of a luxury German car and he was walking awkwardly. And I was just thinking this youngster needs the services of Dr. Ali Irani and his team. So [00:12:00]come on, why should we, uh, look into our future with physiotherapy? Ali Irani: Why I'm saying prevention is better than cure. We conducted a study on primary school children and discovered that 13 percent of them had scoliosis. Ryan : What is scoliosis? Ali Irani: Scoliosis is when the spine isn't straight. It curves either to the right or the left. So, basically Ryan: basically. Ali Irani: So, that's how they carry the bags. Ryan: Oh, it's not from birth? Ali Irani: No, it's the way they carry the bag. But my worry is at primary level, they are not even 10 years old. So, what would happen when they are adults and they are into some profession? For more information visit www.osho.com . So, prevention has to start from school level. So, telling them the right posture, the right bag, how to carry the bag. Now, sometimes the classes are wide. So, the right side is always turning to the left to watch. And the people sitting on the left side are like that, wanting to watch the teacher by turning to the right. Now, I tell the teachers that every Monday, those who are sitting on [00:13:00]the right should sit on the left, and those who are sitting on the left should sit on the right. So this is a point to be noted for prevention. Two vital capacities. God has made our lungs. I am just telling you how to maintain them as you turn 50. Our lungs were made for 4 and a half to 5 liters of air. 4 and a half to 5 liters. And Indians are below 2 liters. Ryan: And maybe that's the reason why we are not at a very good Olympic level of athleticism. Ali Irani: We have, we have, we have my PhD student. Has gone. So that twenty-five from. Betwell is such a person. Success in Pranayam will be 4 liters plus for [00:14:00] those who are doing Pranayam. Ryan: So Dr. Ali is saying do Pranayam to boost your vital capacity, which greatly improves your physical fitness. We lost Ali Irani: all COVID patients. If we have lost them, we have lost them because the vital capacity was below 1.2 liters. Just below 1 liter. Ryan: So even children and middle-aged people can learn Pranayam. Should I advise corporate India to practice Pranayam in the office? For how long? Shank, Ali Irani: I'll put it in simpler terms. You know, shanks are available in South Kanyakumari specifically. Yes, yes, yes. People go and buy them with their names written on them. Our warriors do it. Ryan: You said that Dr. Sood will come into our lives with the shankh. So, I thought I could do it with a week in India. Ali Irani: So, let's talk about Vitamin B12. Ryan: Vitamin D is essential for health. Ali Irani: Vitamin D deficiency is very common, and I would say that among Indians, more than 50 percent are affected by it. Ryan: Is this your experience when you're working in the hospital? If a Ali Irani: patient comes to me, here it hurts, here it hurts, here it hurts, number of pains. I usually want my musculoskeletal patient who complained about aches and pain to do D3 and B12. And 90 percent of them, it's low. Just put them high on, uh, you're the best. Nutrition and things change. Ryan: So here's the thing, okay? Sometimes, clients say to me as a nutritionist, "Ryan, give me something natural, please." We both know that vitamin D is essential for maintaining health. David, D and B12 are vitamins, and they are essential. If you take them, it will benefit you, or if you take them in a certain way, it will benefit you similarly. This is a significant point related to food, so people should not ignore that it will benefit them or that it is a significant point. Ali Irani: So this is a type of deficiency, therefore in non-veg food, it is found in soup, vitamin D, and mutton B12. Peasants, which you would have to tell the people better what is the option and vegetarian in all your talks. I see you tell them the options for what they can do. Very, very important for Indians because most of the Indians. So I was telling about my study, eight football teams, when we saw all, every player had less of D3 or B12 and most of them both. So we... Ryan: have a public confession. So a lot of athletes come to me. And we do ask for the blood test. And at least 80 percent of the athletes, even from affluent backgrounds, have vitamin deficiencies. Ali Irani: Even children from affluent backgrounds have low hemoglobin. Go to the students of schools, even the best IB schools. A child's hemoglobin should be at least 10. You give me a child with hemoglobin 10, and the child will become something. Ryan: So what you're saying is that, uh, we start with the child's body Ali Irani: composition. What I want to meet to have a healthy life to live 100 if you are going to make a century. So few things which you have to keep checking at least once in six months. Vitamin D3, B12, and Magnesium play a very, very important role. We can talk a lot about magnesium. Why magnesium? You emphasize more on oral magnesium, in tablet form, oil form, and all that. My emphasis is more on topical form. The spray form or oil form. Because, uh, most of the magnesium needs to be supported with something. So, uh, magnesium with affirmation is important, which means intention. So, magnesium can be used as a spray for pain, for sports recovery, for joint pain. So, uh, we use it a lot. Even my postgraduate student conducted a study comparing treating a patient with physiotherapy and, for the second group, only adding magnesium oil, spraying magnesium on them. And [00:19:00]I said that Dr. MG's magnesium is one of the best because they come with affirmation. So, you are not just taking magnesium, you are taking magnesium with a purpose. For what? For pain, for recovery, for better joints, better strength, and better recovery. So, I feel magnesium with affirmation is going to be a big thing in the world that people will go for. As far as oral intake is concerned, I think pumpkin seeds are high in magnesium. Yes, they are. Channa is high in magnesium, and of course, other medicines also play a role in increasing magnesium. But when you compare, I would love to compare if you give me a proper magnesium oral supplement. I would love to compare it with the spray and oil on a number of people with knee problems or back problems and come out and prove to the world which is a better choice: to have it orally or through spray form. Ryan: So what we do at the coordination clinics, and this is a very interesting thing, is that we, although we look at the magnesium levels in the blood in serum, and in the RBCs. I see that genetic tests, which have the capability to determine magnesium levels or not, help us know when I look at it overall, I see the person's totality. So if it's a top-performing person, I look at magnesium 308 to see because my team did some research where they say that people with high magnesium levels have better heart health. And so I thought that, you know, the chess players, people who use their brains, or elderly people—both my parents are 77—I put them on magnesium threonate. But for the athletes, bisglycinate or magnesium citrate, from a cramping perspective, has significantly, uh, reduced. So Ali Irani: the enemy of a sportsman is lactic acid Ryan: Um Ali Irani: I'm coming to more ways of it now. Lactic acid sets in if your oxygen reduces. So as you get tired, the cramp comes. Ryan (2): So if you have a better vital capacity, there is a delay in the onset of lactic acid. Now, magnesium's main role is to hold things together. So I found that if you increase magnesium, your B12, D3, and the food you eat, the idea is that the body is not absorbing it. Now, the second thing about absorption when you are taking it orally is the condition of your gut and how well it can absorb it. Ali Irani: So if you have a better vital capacity, there is a delay in the onset of lactic acid. Now, magnesium's main role is to hold things. So I found that if you increase magnesium, your B12 and D3 from food, the idea is that the body is not absorbing it. The second thing about absorption when you are taking it orally is the condition of your gut and how well it can absorb it. But skin absorbs magnesium better. Ryan: It's the largest organ. Yes. Ali Irani: So I'm saying, that comparative study will definitely prove whether it's better taken orally or applied to the skin. But at present, I feel that as physiotherapists, we don't encroach into your field when you are administering treatments. However, it would be beneficial if you could advise your patients to use it orally with affirmation. And definitely your affirmation will be there for what you are giving. There is a reason to it. Why? That's why I feel till today all gurudwaras, the prasad is chana. So, it increases the magnesium. Ryan: True, Ali Irani: True. In Middle Eastern countries, drivers keep cracking open pumpkin seeds. They eat pumpkin seeds. The reasons were not known. But one of the reasons that we are finding now is they are just increasing the magnesium level. Ryan: You know, when we are talking about this, it reminds me of an article I read about teenagers attending rock concerts. They did an analysis where post-rock concert serum magnesium levels actually dropped, and it's something to understand as a buffering capacity. So, I suggest that people look at their serum magnesium levels when they are working out, as they can be extremely low. Therefore, I definitely work with magnesium levels. So, many things are coming back to religion, but to speak from my heart and religion, your experience as a physiotherapist is powerful in reaching the world. Action, reaction, or an injury from the body. Ali Irani: I can tell you a story of one of our players. I would not like to name the players. First match going to open play for India and we were hardly 40-42 runs down with three wickets. But what I saw him when he was getting ready, he knows he's going for his first match. He was psyching himself and he should say in Marathi. He was saying in Marathi, "Malā karāyach ahe, malā karāyach ahe," which means "I have to do it, I have to do it." And he was the only one who, after going in, stabilized our team and made a hundred. So, psyching oneself is very, very important. We had another boxer from the UK who used to come straight to interviews and say, "He can't defeat me, one knock, I'll knock him off." And for a long time, I saw him, I think he was named Prince, not losing any game. So, yes, with that positive mindset, you go. But seeing the team, I saw a player who, after seeing the fast wicket, said he wasn't 100 percent fit. He claimed to have a neck problem and couldn't play. However, the person who replaced him as an opener became a regular opener. And by evening, the neck problem was gone. Ryan: So, opportunity favors the bold. Ali Irani: So what you want to do is very, very important. I can do it. I'm here for it. Ryan: And speaking of psyching yourself out and doing all of these things, you know, you also get people operating on the boundaries of superstition. So one is to believe that I have to do it. Another is trying to place it. with a superstition. So have you seen any superstitious behaviors in sports? Most of our Ali Irani: players, most of our players. See what I want to say, when they enter the team, the Indian team, uh, they have come with pure hard work. Pure hard work. Pure records. Fantastic performance. That's how they come on the Indian side. But to maintain it, maybe after a few months or a year, I start, I see the rings coming, the Pukhraj, the Neelam, the thing. Ryan: I think that's something that we should not advise to the youngsters out there. Ali Irani: There are studies to prove it now. Ryan: Yes, in fact, I worked on a podcast just like you with Dr. Shane Criado who wrote a book on peak sleep performance for athletes. A student. He was my student. He was your student. Small world, right? So, Dr. Shane wrote the book and he, there was a study he quoted from one of the leading Ivy schools on the basketball team. And they made the players sleep 10 hours. And the three-point accuracy throw actually increased by, I think, 9 to 10 percent more. So, that's there. Speaking of sleep, what's your position on sleep as a doctor? Because sleep posture, like sometimes you get up in the morning and, you know, you're getting older, right? And you just get up from bed and you're like, okay, I hurt something just by sleeping. So that's age catching up with you. So is there a right side to put my head? Should I sleep in a north-south direction? Um, should my pillow be high, low, or what about the mattress? What are all the, let's not call it superstition, but there's so much information out there. As the doctor who controls the movement of the body and makes it better. Sleep. Ali Irani: I feel the best position is your head facing east and your legs towards the west. The second option is your head facing north. Okay. Those are the two best options. Okay. And you will sleep. If you do it regularly, you will definitely sleep better as well. Ryan: Yes, it's important to maintain a regular sleep schedule, meaning going to bed and waking up at the same time every day. Ali Irani: Same time, very important. And how many cycles of sleep? I would, in general, let's talk because most of our audience will not have any specialty. So I want to generally say increase your sleep by one hour. the planet. Ryan: the planet. Dr. Ali Rani says to break the habit into one small piece and everything will get better. Yes, pills? Ali Irani: I see it in this form, and when you pray, it appears that we only read such forms. We want to pray all day, to read some form, but when you only read such forms, it needs to be done first. So, it needs to be done first. Do it first. Ryan: I used to get neck pain for a long period, sleeping on a thin pillow. And the moment I just padded it up, it disappeared. Speaking of sleep also, I have a lot of my clients asking me this question. When I was young, I didn't snore. When I became 45-50, I began to snore. What's the reason behind that? There's Ali Irani: laxity of the muscles. What's laxity of muscles? The muscles getting weaker. For more information, visit www.osho.com Ryan: So is there an exercise to improve your muscles? There are a lot of exercises. Does Pranayama help with that in any way? Ali Irani: Many breathing exercises do that. Weight does that too. Weight? Yes. Dr. Shane has talked a lot about snoring and how to get rid of it. There's a test called sleep apnea. Correct. And it's shocking. Your normal breathing should stop no more than 5 times per hour. But there are people whose breathing stops 20, 25, even 30 times per hour. Ryan: Is that why they wake up in the morning feeling completely tired and fatigued, not having had a good night's sleep? Ali Irani: Uh, see, another reason could be the REM period. See, usually we sleep for one hour and 20 minutes to one and a half hours. We sleep after we have fallen asleep. Then for 10 to 20 minutes, we dream. That's called the REM period, rapid eye movement period. During that time, we are dreaming. Then again, we fall asleep for one and a half hours or one hour and 20 minutes. And then again, we dream. So now the whole night that goes on. So when you get up, if you get up during that one hour, twenty minute or one and a half hour, that's your sleep time, you feel you have slept very well. And if you get up between the ten and twenty minute, your dream period, depending on your dream, you feel how you even you get up. Oh, it was a bad dream. Or you are not comfortable when you have got up. So you need to keep reshuffling your timing so that you always get up during the sleep period rather than the REM period. Ryan: Okay. So we can't control posture [00:30:00]when sleeping, but what about posture in daily life? What are the things that you see when people are walking on the road and you're like, oh, this guy has this problem. So, any fixes for the Indian population? Ali Irani: So I feel at night we love to go into a warm posture. You always cuddle and sleep. So we go into flexion, we get up in the morning, we brush our teeth, we are bending forward, we are driving, we are at the table working, whatever work we are doing, we are bending forward. So I always say that Surya Namaskar was designed to do the extension early in the morning, which we often neglect. I can show you a posture that I call the modern Surya Namaskar. You can lie on the bed, on your stomach with a pillow under your chest to correct your posture, to unwind, as I call it. When you are walking, one simple way at home is to keep a book on your head and walk, ensuring the book does not fall. Two, I prefer the girls having a earring with big chain. So that chain should be on the shoulder. Okay. So usually if the girl is walking wrong, the chain would be in front of her. So she, she will start pushing her neck backward. Ryan: Mobile phones Ali Irani: It has improved and it has started. which we have to unwind. Rather than stooping forward, and at night we also curl up and sleep on the right or left. Ryan: You know doctor, I have another question related to the dynamics of the human body and posture. How bad is it for men to keep a wallet in their back pocket? Ali Irani: See, for most of my back problem cases, one of the first things I check if it's a male patient is their wallet. Wallets are supposed to be kept in the front pocket. Ryan: Front pocket? Ali Irani: Yeah, because wallets nowadays are not currency. There are a lot of cards, your credit cards, your club cards. So when you sit, it happens that when you put them in your back pocket, you get an upslope. So we have a side joint, a sacroiliac joint, upslope and downslope. So it happens that this is an upslope where you put it on one side. So you put it in your back pocket, which means you are putting something under your sacroiliac joint. So I always would advise the wallet should come in the front pocket. Ryan: Maybe that's the reason why all of us should take up UPI more often. So we have a lesser amount, but then you have the mobile wallet there with you. Um, and coming into mobile phones, um, the radiation part doctor, what is your thought on the radiation part? Ali Irani: See, I have spoken earlier on this. So most of us have some voltage. If you allow me, I could just demonstrate and show you about it. This It's a voltmeter. Ryan: Okay. Ali Irani: Like this Keep it. Ryan: Okay, I'll place it. Ali Irani: I'll show you the camera. You have 0.53 voltage, right? Yes. So if I put you in, put you in. Ryan: Right? So it's not a good value. No. It means that I have current in my body, and it comes from flight and mobile phones and radiation and even all the cameras, laptops, everything. Ali Irani: So I put an earthing pad here. Okay, put your other hand on it. Ryan: So I'm putting my hand. So it's Ali Irani: now 0.55 voltage. Ryan: So, me putting my hand on an earthing mat means I should happen? You're earthing. Ali Irani: yourself. Ryan: Whoa, look at that, I just went to zero. Ali Irani: That is grounding. Ryan: From 50 to 0. Ali Irani: In an apartment because we don't have normal mud ground, we don't have any hope for grass or sand. So how will you ground yourself? No tiles are going to ground you. No carpet is going to ground you. So Ryan: in my walking at home on my marble floor is not helping me? So what do I need Ali Irani: to do, doctor? Go on plain ground. Or sand. Or grass. Or use a mat. Ryan: But I walk every day, doctor. Ali Irani: Yeah, but your voltage showed, I proved it to you. If you take your hand off the matting, you're back to that. So you have that much voltage. 0.5 volts in your body. Ryan: So when I walk, should I walk with my shoes or should I walk barefoot? No, no, without Ali Irani: shoes, without socks. That's the biggest problem. All our parks, the parks we go to, people go to the beach to walk. But what happened? They walked with shoes and socks. Ryan: So doctor, barefoot, you Ali Irani: should ground yourself. Be grounded. You get connected to the earth. Ryan: So, are you saying that India needs to walk barefoot? Ali Irani: Barefoot. We were, Adivasis still walk barefoot. Many people in India still don't know what footwear is. Ryan: Fine. There is no problem with me. I didn't feel anything until you put a voltmeter and showed it to me. So what is this grounding? I mean, is the voltage in my body doing some harm to me? Yes. Ali Irani: Yes. That's one of the causes of inflammation. The body should have zero inflammation. Zero voltage. Thank you. Ryan: So if I lower my voltage, I can also lower my inflammation. Ali Irani: If you lower your voltage to zero, zero it out. So when you take long flights and come back, your voltage increases much more. And we call it jet lag. Ryan: Ah! Ali Irani: So ground yourself. Ryan: So, you're saying if I walk barefoot instead of wearing shoes with foam, rubber, or plastic, my inflammation will improve and decrease. But what about, uh, you know, I go to the gym and we wear all of these nylon and lycra. And what about those clothes? Would that also have some sort of effect on us? Ali Irani: I feel that cotton clothing is the best. Ryan: That's natural, right? Ali Irani: That's natural too. It can absorb perspiration, but other nylons and such don't. And we need to look at our hearts to see how we can improve our lives. What techniques can we use here? Grandparents or faithful friends across India, but people think about spending 20-25 thousand rupees. So, let's see how we can improve our lives. Therefore, colonies should be created where elderly people can sit and just relax. Ryan: So, Dr. Ali, as one of India's most experienced physios, are you recommending that I should go for a walk barefoot? Barefoot. Ali Irani: Not on a tar road or concrete road, on mud, grass, or sand. Ryan: And do I need to walk fast or just slow? Normal. Can I also stand in one spot on the ground? Yes, you Ali Irani: can sit. I ask elderly people, Ryan: you Ali Irani: know, 65 plus, 70 plus, you can sit in a chair and put your feet on the ground. On the earth for at least 20 minutes. Ryan: We know that our body is 60% water, and people often ask, you know, we have these amazing properties of water and everything. So, my own love for the world of water, which is deep and something people like you appreciate, what is your love for the world of water? Ali Irani: Ah, look, people often hear about the benefits of mineral water, but I sometimes feel that boiled tap water is better than most of the mineral waters or the RO waters, reverse osmosis. It just takes away everything that is in the water. So normal tap water, which could be rainwater, if properly tested, could be better than mineral water which has nothing. Ryan: And do you advocate people carrying their own water from home in their own water bottles? Or should we just keep buying these plastic bottles when we are at the office or traveling? Ali Irani: I'm against plastic. The way we drink water is very important, right? Till now nobody has spoken about it, but Ayurveda addresses it. See, water should be consumed sip by sip. Because we have two passages: one for air and one for food. So, if you are sitting down and sipping water, Take a sip. It does not go to the air passage. Correct. It will go to the food passage. Right. So, your thirst will go away faster with room temperature water. And definitely, if you are a sportsman, you lose a lot of salt. So, a good electrolyte or sports drink is going to help you. But not chilled and not while standing and drinking. When you stand and gulp a bottle, there are chances that some droplets can go into the windpipe. That's how you always get colds, keep coughing, and have problems. Ryan: Wow! Awesome! So actually a player should be like, should we sit down and drink water? Ali Irani: Always! Whether you squat or sit on a chair. Or whether you sit on the floor. It's much better than standing, and guys, usually these players stand and gulp down the whole bottle of water. Knowing how to drink water is also important. Ryan: Something I learned from Dr. Ali today: I'm going to be advising all my sports clients, like, "Hey, you want to drink water on the cricket field." Squat down or kneel down and drink some water. In the same breath of water, what about eating? Ali Irani: I need to find a good way to talk, so the best way for me, me, me, me, me, me, me, me. We should keep in mind our eating capacities when we eat. Ryan: I think we should keep our capacities in mind when we eat. Ali Irani: Because Ryan: you end up eating more, Ali Irani: Right? We should go back to our culture. Wow. Indian culture says sit on the ground, you can squat. Ryan: the food is bad. Ali Irani: The food is bad. What happens to our school children? They are all on fast food. That's why their hemoglobins are low. The vitamin D3, B12 not there. Vital capacity not there. There is something very interesting about school children that I want to tell you. We advised parents specifically, and they asked just one question. You can do this in your city. Ask parents what their children do when they come home. Most of them said yes, they asked the question, and when they come home... Ryan (3): So Ali Irani: These are the children who come home from school. And in the morning, the parents just wake them up 10 minutes before the school bus or car leaves. And they get them ready and send them. So there is no pressure building, they have not gone to the toilet. So at night they must have gone to the toilet. In the morning they don't go before going to school. In school, they are embarrassed to go. So they come, and they don't understand anything in school. In school, they are blank. They are only looking at the clock, wondering when they will reach home. So I advise the parents to wake your children forty-five minutes to an hour earlier. Give them whatever you want—juice, milk, tea, coffee—so some pressure is built. This way, they can go properly in the bathroom, and when they go to school, they understand better and are more focused. But the same kids, they come home, they have a tuition. In tuition, they understand something, because they are relaxed, they are at home. So, my advice to parents is, check how many times, or go to school with your children and teach them how to use the restroom, washroom in the school. Ryan: Wise words, doctor. So I need to come to you to get my hips fixed because I've been sitting in a chair all my life and I find it very difficult to cross my legs. So, does this mean the inability to sit cross-legged is basically a function of not practicing? Ali Irani: See, uh, whatever you do every day, you get used to it. Now, many people are even used to pushing the chair to get up. That is again a weakness of the muscles. So, we should try our best to get up without using our arms. So, you are strengthening your leg more. Similarly, when you start practicing, there are very few stretching exercises, where within a month you should be able to sit cross-legged. So, it all has to do with the stretch of the muscle and the joints. Ryan: Speaking of joints, I have a very young team between 20 to 35 years of age and they are in the office most of the day. And we see a lot of them complaining about neck problems or back problems or, you know, like when they stand up, they feel weird or funny, they complain about something hurting. What advice would you give to working corporate India? Ali Irani: One, uh, keep a physio ball. One in the office. Okay. And make it a rule that everybody should sit on it for at least 10 minutes while working. So at least in your office, that is one, have a physio ball. We have done this in many IT offices. Ask them once an hour, or once every hour and a half, they would love to go. Let them go. There is a place where they can go and make their own tea, coffee, or have a glass of water and come back. That break makes a big difference. The stiffness won't occur. Ryan: So people in my clinic, you've got to hear this from Dr. Ali Irani. We have a cafeteria where you have to walk 300 steps, but most of you choose to take the lift to the third floor, sit in that small pantry, and eat your food very quickly. The reason I placed the cafeteria 300 meters away is so you could take that walk, unwind your spine, correct your posture, see a bit of nature, detox your eyes, and then return to work after your lunch break. What I've advised, Dr. Ali Irani has just endorsed. So with this physio ball, that's one great option. What about this standing desk? I was recently asked for a standing desk in my office. What's your opinion? Ali Irani: If it's for a limited time, you can. Ryan: What do you mean by limited time? Ali Irani: See, but whenever you are standing, both your knees should not be fully extended. You always have to stand on one leg. So usually, if you see the old places, you could just put one leg on top, at least half a foot away. So, uh,that's the best posture to be in. And you could stand longer. Otherwise, standing for long can stretch your back. You can get back pain. And if you flex more, then it will be the posture. You will get a hump, neck problems. Ryan: So, a lot of ergonomics has to be, uh, thought through in the office. But doctor, I tell a lot of people who come to me in their middle ages, get up in the morning and do five, ten minutes of some stretching and yoga. First of all, how little amount of time can you devote to get some mobility and joint movement and how much should we spend on, let's say, muscle, um, you know, enabling and some on joint health. Okay. Ali Irani: Look, if you're going somewhere, the best thing would be to get up every 20 minutes, and once a week, know that reaching ozone is very good for your health. So, a lot of effort is going into reaching ozone. I have put a middle ground between those reaching ozone and those not, and we have also marked the places to show the boundaries. Ryan: Why? Ali Irani: I thought it was for ozone. Ryan: Oh, heartfelt hugs are not seen, that's why the big ones speak. Ali Irani: Which was ahead of us. Eyes on eyes, which is not for the lungs and stomach. There's an exchange of some radiation in your eyes, which is again going to be very good for your health. Ryan: In fact, the Japanese talk about walking through the forest. It greatly benefits our immune system, and they have done research on this. So, it's very beneficial for ozone. Morning walkers are very healthy, and they take pride in how their bodies feel. I hope that where I come from, they have such small gyms. Gardens, and, uh, get up earlier and just get that half an hour. Would half an hour be enough, doctor? Ali Irani: The best sleeping time has to be before 11. 11 to 4 is the best sleeping time. You can't compromise, guy. If you sleep at 12 and get up at 9 in the morning, you've lost that one hour. So, make sure you're in bed by 10 or 10:30. After 4 o'clock, you can get up anytime and start doing the activity you were doing at midnight. Ryan: Speaking of midnight. We are very attached to our technology, and because of that, we often stay up late. Last year, I went to Bangalore for counseling in nutrition, and they said they don't have time for anything. Now, if you look at our best parents, they are with cricket teams. And today, people for economic status are delaying childbearing, having kids at 35-40 years of age. So, fertility, is it affected by age? Is it affected by, you know, the radiation from our devices? And are there any injuries also that come to sports people that affect their fertility? Ali Irani: See, the Wi-Fi and radiation from mobile devices definitely. Video Ryan: So more Wi-Fi means Ali Irani: increase of voltage. Increase of voltage means more inflammation in your body, more disturbances. So people who till the last moment are watching their WhatsApp or on their phone, smartphone and then they want to sleep. They are not going to get proper sleep. I feel the charging should be in another room. The Wi-Fi should be in another room. So your sleeping room should have nothing, neither the charger nor the Wi-Fi. Then your quality of sleep will improve. Ryan: You know, in Bangalore, what I do is slip a note under all my neighbors' doors when they forget to switch their Wi-Fi off at night. Because you can see everyone's Wi-Fi on, right? So you get, oh, there's X, Y, Z, neighbor's Wi-Fi is on. So I kind of slip a note under the door talking about the ill effects of Wi-Fi on their babies and children and all. And it has worked. So people tend to switch off after 10 p.m. Because, I mean, do you really need Wi-Fi to have 4K dreams? Ali Irani: But if everyone, as we are discussing, maybe the new builders, the new houses coming up, they would try to put Wi-Fi in a central place in the hall, where you don't sleep, or it would be in the kitchen. So it can be used when needed. So when you don't need it, at least it's not close to you. Not within the vicinity of the next 2-3 meters. Ryan: It's a very interesting thing I've done in my office in Bangalore. Uh, my team always wonders how I have such a fast connection when there's no Wi-Fi in my office room. I have a broadband cable going straight into the computer. And as much as possible, when I enter my office, I turn off my mobile data, Wi-Fi, and Bluetooth. And... I think the practice of doing it is more about understanding that radiation may have some [00:52:00] impact. Can I, can I, can I reduce it or lessen it? Ali Irani: Definitely, it has. Ryan: So doctor, coming back to this radiation and fertility, are there non-radiation factors, like injuries, that affect people going to the gym or athletes? Have you seen sportspeople experiencing fertility problems later in life? In the bus and in Guardians of the Galaxy, even half of the work can be done by joining a diary. Ali Irani: I was told to try to rest, to take a complete rest for a week. And a complete rest means skipping meals, lunch, and dinner. So, the possibility of a trip with my daughter and her friends in the Alphard is there if I get a sign for it. If there is any possibility, possibility, possibility, I should have the possibility, possibility, possibility. Okay, whether it's age-wise, sex-wise, and, uh, whatever they do, stress reduces it. So, during the time to de-stress themselves, some use it as a tool to de-stress and some cannot perform because they are under stress. Ryan: So doctor, you worked with the Indian cricket team and obviously when you warm them up, you can see injuries coming in and all. If someone is already injured, what is your go-to advice for that? Like, I got injured recently and my muscle was hurting. So I used some muscle relaxing gel, and my physio told me it had some CBD [00:54:00]oil in it. So what should I use—ice therapy, cold bath therapy, warm therapy, salts, or something else? Ali Irani: Always ice is going to be the best, the formula called ICE: Ice, Compression, Elevation. First of all, until you have diagnosed and known what to treat, it should be ice, ice, and ice. Never use anything warm, don't rub, don't massage, so you don't increase the injury of the ligament or muscles. So, ice is one of the best treatments, and of course, replacements for ice are cool sprays. There are different types of sprays that are available. There are fast relief sprays that are there. You put it on and the pain immediately. We have ultrasound, we have many laser machines, and many other things that can help with ligament or muscle pain. Ryan: So doctor, we create a lot of things, posture and you know, grounding. During this, I want to ask you some government questions. Government, just some government questions. Or use a hot pack for energy. Is cracking your knuckles harmful? Cracking your body, twisting your neck and getting those cracking noises. No, it Ali Irani: relaxes you, use it. But also check your posture. Ryan: I am going to be taking a new chair in my office. Are all of these ergonomic chairs worth the expense? Ali Irani: It's the distance between the chair and the table. So it's not exactly the table or the chair. When you're working, what [00:56:00]comfort level are you at? Sometimes people use a board in front of the table, right? You can place a small platform there. I always say the angle of your knee should be higher than the angle of your hip. So put something there and rest your feet on it, right? And then how comfortable you are when you are writing or reading. So I would not say the chair is good or the table is good. The combination has to be right. Ryan: Can physio exercises or rehab help? Ali Irani: Spectator space, seeking medical advice for certain back problems. Maybe a surgeon feels that 5000 to 5000 therapy will be good. Started with this famous... Thousands You have to go for a surgery and especially if you are at a young age, below 40. Ryan: If you are to win Olympic medals in the future, should we do MSK screening for our children? And if yes, what age? Ali Irani: I feel 12 to 14 is the age when the child selects their sport. So up to the age of, you know, from 7, 8, 9, whatever time your child wants, allow them to play any and every game possible. They should play every game. They will decide between 12 and 14 if they want to be a cricketer, footballer, golfer, whatever. That's when the right coaching should start. The parents should help them with the right coach. And by the age of 16 or 18, they would be a champion. Ryan: Using balm on any injury, I got a little bit of muscle pain, soreness. Does it work or is it a placebo? See, Ali Irani: anything that you apply is a counter irritant. Nothing goes into your muscle. Only sweat can come out from your skin. Nothing can enter the skin. So it only counter-irritates the nerve endings which are below the skin. So temporarily, the pain could go away. Ryan: Doctor, should I run on a treadmill, on the ground, on the road, or on mud? What [00:58:00] kind of shoes should I choose for running? Ali Irani: If you are going to run normally on a ground and it's going to be a tar or cemented ground, choose a good shoe with proper flexibility and cushioning. But as far as sports are concerned, every sport has a different shoe. You can't play football with cricket shoes, right? And with cricket shoes, you can't go and play squash. So every sport has its own shoes, considering the environment and requirements. And every shoe should provide comfort. Typically, we say 80 percent of your weight is on the lateral side. So the wear and tear has to be checked regularly once every six months. If the wear and tear is significant, you can ask the sportsman to change the shoe. Or if there are shoe bites. So usually, when a sportsman comes to me, I prefer they come with their shoes—the practice shoes, the jogging [00:59:00] shoes, and the sports shoes. So we see the wear and tear of the shoe and know where it is rubbing more. Ryan: If you need to look at a young elite between the ages of 12 and 20 and parents decide they need to prepare for the Olympics, what do you see in your child? Look, Ali Irani: I have seen that in the world, some examples of this include the use of technology in India. We understand and observe that many athletes use technology to measure their strength and performance. It helps us understand their movements and capabilities better. Therefore, today we can feel a lot of progress in sports, even in a short period. Ryan: We get a lot of enthusiastic Indians wanting their young children to become Olympians and between the age of 10 and 15 do very heavy exercises, compound movements, weight training and all. What is your opinion on this? Start young, go heavy like an Olympic champion or wait to develop the body? Ali Irani: As I said earlier, 12 to 14 is an age where the child decides what they want to do, then the job of the parents is to get the right coaching. So the accuracy has to be better. How much? Because most of the sports are skill-related. So how will they improve their skills with the right coaching and practice? If they've decided between 12 and 14 that they want to be a bowler, batsman, hockey player, or football player, and you send them for the right coaching, the coach will start identifying where they play better. For example, in football, we have positions like right wing, off wing, and striker. So they decide in which specialty you are going to be good. So nowadays everything is evaluated and then explained to the parents, explained to the sportsperson. And we can take them further and definitely it's at a young age that we have to catch them. But remember in India there are certain sportsmen who, through their environment, become very good. Right, we had, uh, we had some marathon runners from Leh Ladakh. They had never run a marathon before. But their daily routine involved climbing up for work, coming back down, and then going back up again after lunch. So, because they were climbing twice a day, their endurance had become excellent. So when we brought them and made them run a marathon, they just, hands down, won it. Because that was a natural talent in them. Similarly, in Pune, the rope walkers could be better gymnasts because they have been trained since childhood. Ryan: How important is it for the strength and conditioning trainer to be qualified to prevent injury in anyone starting a workout program? Ali Irani: See, once you are a champion, if you want to remain a champion, you have to divide your time. During the season, 5 days a week, you should be practicing your skills, whatever game you are playing. One day should be dedicated to conditioning in the gym and all that, and one day for rest. So, during the season, you work for five days, give one day for conditioning, and then take one day of rest. So rest periods are important both during the season and off-season. During the off-season, you focus more on conditioning, gym workouts, and taking care of your health to reach the next level. You play your sport once a week, but still take one day of rest. Ryan: Doctor, you have seen thousands of patients over the years. What are the top problems that people come to see you with? Ali Irani: Next. I feel almost more than 80 percent of the Indian population, as my students keep checking on them, have a neck problem. It starts from school and college because of the way they study, carry their bags, or study for long periods. So, we would say when you take your chin forward, there's no pain. I would say a simple exercise in the morning, as you would be seeing it, you know, pushing the towel backwards, strengthening the neck muscle can help you out. Lying down, unwinding yourself. Surya Namaskar, neck problem, back radiating, and radiating back problem, leg problem, some people, especially young rich people. So now we can see the section of people. If you look at European habits, this is it. In Europe, they have more hip problems. In some cases, if we use the toilet correctly, they have noticed improvements. Some people can't use it or squat properly. So that's again the third largest issue you're seeing, but India is very good in total knee replacement surgeries. But I would advise that those over 50 with knee problems consider a total knee replacement, and India excels in this procedure. Ryan: So doctor, that was a rapid fire. Before I let you go, can you share five pieces of wisdom for me, my fans, followers, and everyone watching? Ali Irani: Get up early in the morning. Be with nature. Hey! In learning matters, where you don't want to waste time in love affairs So Ryan: Went to talk about 5 croakamadan, but the design is very difficult when you give the presentation. Ali Irani: Yes, thank you very much. Ryan: Thank you for watching. This has been a beautiful video, and I am so grateful. Please share this video with your loved ones. Give me a subscribe or even a comment, and we will be back with you. Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! 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fa15a1e1-3d25-4d7a-8731-ed5c684fb66b 3 May 2025 Soyabean Makes Men Feminine!? Soyabean Makes Men Feminine!? You must have herd that soya bean makes men feminine, disrupts hormone function, causes breast cancer and also weakens mineral absorption in the body. You must have herd that soya bean makes men feminine, disrupts hormone function, causes breast cancer and also weakens mineral absorption in the body. What if I told you that this is FALSE! If soy was really the villain then how do people of japan live so long? Watch the whole video to watch the whole truth about soya bean! Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. Recipes 4 Jul 2025 Jamun Chia Pudding Antioxidant-rich Jamun blended with omega-packed chia seeds. A gut-friendly dessert that supports blood sugar control. Recipes 2 Jul 2025 Cucumber Avocado Salad A hydrating cucumber with creamy avocado, rich in good fats and fibre. Perfect for skin glow and summer detox. Recipes 30 Jun 2025 JAMUN SEED LADOO Ground jamun seeds for insulin balance, rolled into fibre-rich, low-GI bites. Ideal for PCOS and prediabetic diets. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

8454064e-5b86-48bf-9008-4e788690df6d 7 Apr 2024 Lifting at 60 is easy : Dr Kuldeep Singh - EP 5 Lifting at 60 is easy : Dr Kuldeep Singh - EP 5 Tune in to the latest episode of the Health Shotzz Podcast, where Dr. Kuldeep Singh shares his personal experiences on how exercise has become an integral part of his life, even while balancing his profession as one of India's top cosmetic surgeons. Lifting at 60 is easy : Dr Kuldeep Singh - EP 5 Ryan Fernando 00:00 / 40:23 Listen to this podcast Here's the podcast summary 5 Minutes Read Tune in to the latest episode of the Health Shotzz Podcast, where Dr. Kuldeep Singh shares his personal experiences on how exercise has become an integral part of his life, even while balancing his profession as one of India's top cosmetic surgeons. He reveals fascinating secrets on how to maintain muscles beyond the age of 60, strongly advocating the importance of weight training, cardio, and building muscle for overall fitness. Watch the full video for more exclusive hacks and tips. Enjoy! To get a proper balanced nutritional plan please fill out this form and my team will get in touch with you https://docs.google.com/forms/d/e/1FAIpQLSdoJUWlJRHF3sIriqmvLdvATxOXU0jDI_N79uQQU7lO51edA/viewform?usp=sf_link 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: Is there a requirement to have a trainer or not have a trainer? Kuldeep: I primarily feel people don't know how to go about things. Why do I need a trainer? People in India don't help. They think that you should be like them. They'll say, Food is the most abused antidepressant and exercise the least. Utilized one. After the age of 60 every year we lose about 800 to 900 grams of muscle muscle. You take at least 60 grams of a day, it stops this muscle muscle loss. Mehul: Dr. Khali Singh will reveal his secrets to maintaining a chisel physique at 60 through cycling and strength training. Let's discover how he manages to eat healthy. I missed off his busy schedule as a practicing doctor. So sit back and enjoy the episode. Ryan: Hi, doctor. Good evening. How are you doing today? Kuldeep: Hi Ryan. I'm doing fine. Thank you. Thank you for the very generous introduction. Ryan: Let's talk about you first. In your school days, how were you as a teenager? Sporty kid? Are there any rules that you made at that time that are still there with you? Kuldeep: See, I was a very lean, thin kid. You know, those days parents biggest problem was child doesn't put on weight. And I was in a school where to play all sports was compulsory. You were punished if you didn't play. And therefore we got into playing all sports, like from baseball to basketball, to football, to hockey, to cricket. So that was a very good three years, nine, 10th, 11th, which I got. And I think that stood with me throughout. Ryan: Amazing. And when you went into medical college, did you have time as a medical student for doing your fitness? Because everyone says when, once you get into medical studies, there's no time to do anything else. Kuldeep: Yeah. So first year I would play all sports and then everybody said, if you keep playing, you can't study. So I thought I should focus on exercise because one of my seniors, he was a wrestler. So I asked him, give me tips. How to build muscle, how to get a good body. And he said, you actually have to have one liter of milk and one kg of banana mangoes every day extra. Mehul: Wow. Kuldeep: So I continued this for a month and exercise like mad and actually lost weight. I said, no, this is not working for me, but I think that got it in the head that you know, you have to do that. Ryan: Okay. And In terms of being a doctor and pushing your body and having lost weight and all, over the years, I know that you have, you know, you are a very, very fitness conscious person. Did you have a trainer with you? Or my question to you would be, how important is it for people to have a trainer? You being a doctor, how important is your guidance to the people out there that is there a requirement to have a trainer or not have a trainer? Kuldeep: Yeah, most people you will see they say, why do I need a trainer? I can exercise alone. So that is not the issue. One number one is the trainer corrects you. He corrects your posture. So he remembers he takes a note last time. What did you do today? What do you have to do? So he maintains a schedule. Secondly, he helps you especially in your last reps. Ryan: When Kuldeep: you're tired, you can drop the dumbbell or you can drop the barbell, he's there to help you. Thirdly, he makes sure you finish your workout. And that is important because many times, you know, I'm in a hurry and I want to shortcut something and just do a little and run away. No, he will not. But most importantly, he will make sure that you follow a schedule. And that is important. Ryan: Speaking of shortcuts, doctor, which a lot of people who come to my nutrition clinic and you know, they want to do a shortcut diet, shortcut workout. We're seeing a lot of injuries in gyms or death in gyms. And I think the trainers help modulate this. What is your advice as a doctor to people saying like, don't go to the gym. Don't do aggressive workouts. Don't do all of these things. Kuldeep: About the how to go to a gym. Number one is that if I know that I have medical problems. Then I should consult my physician first and see what can I do? What are my limits? But what happens is most of the people don't know how to go about it. Like today, cardio is most of the programs. It is just a warmup. You cannot do cardio for one hour. So 10 minutes of cardio, warmup, and then you go on to strengthening exercises, resistance exercises. So most of the people don't think, because they're, they're just doing what they've heard or see other people do. Secondly, there are two types of trainers. One is the younger ones who have just, you know, bodybuilding and very young. They think that you should be like them. They'll say, Whereas then you have the other group, which is mature, which is like 40 plus, they say, sir, hold, do slow. You don't need to do more weights. You do it carefully. You do it slowly. And I have a trainer, fortunately, who is used to dealing with older people. He restrains you. He controls you. He makes you do things slower. He makes sure the technique is right. He says weights will come. Don't worry. But you get your technique, right? Your position, right? And your schedule, right? And that is what is important. Ryan: So Dr. Kuldeep is saying go slow. Even his trainers who are older say go slow. Correct rep range, correct rep timing. So I think the most important thing that people who are now hearing about fitness. A medical doctor is also advising that working out is good. It's not injurious to your health. Go slow and steady. And so that really helps. You know, I also studied in a medical college and you studied many years ago. You look like a handsome young 40 year old doctor. But I remember when I studied in med college in 1995, 96, that nobody used. The premises of the gym or the, the, what we call is the gymnasium. Those days it was empty. Right. It was the support staff that you would use it at Goa Medical College. What's your advice to medical students today in the fast paced MBBS degree? If, if you were there teaching them, what would you advise them in seven days of a week? When should they go? What should they do and how quickly can they do a workout? Kuldeep: See, I think, some exercise should be done daily and that should not be in a gym necessarily. So, and three days a week, at least you should work out. And so the remaining three days you can just do brisk walking. I'm okay with that. 30 minutes of brisk walking is good. The day you're not going to exercise in the gym, the three days you go to a gym, 10 minutes of warmup, and then you do whatever exercise you do you. So I had a trainer. I'll tell you this when I started, this was about 15 years ago. Who says that every day your warm up will be after cardio two sets of push ups? And two sets of squats. Mehul: So I Kuldeep: have been doing two sets of push ups for the last 15 years as my warm up every time I go to the gym. And you know, it opens up all your muscles and it is a good warm up actually. I spend more time in warm up and stretching than the actual exercise. And as you get older, that is important because what you have to do is injury free exercise. And that is important. So warm up and. Relaxation, later stretching are as important, if not more. Ryan: Dr. Kuldeep, you have inspired me because when I met you, I had an ACL tear, I'm 49 years old. You know, Dr. Kuldeep, you have inspired me because when I met you, I had an ACL tear, I'm 49 years, 48 years old, going on to 49. And you know, when I met you, you was like, look at me, I cycle. I do so many kilometers, more than a hundred kilometers a week. And you said, I've had both my knees replaced. And that was an inspiration because you're continuing to exercise after having an injury and then getting it replaced. So what's the. What's the voice in your head? What's the secret that's pushing you? Because you motivated me. So how can we motivate people out there who are getting older? 30 to 40, 40 to 50, 50 to 60, or even 60 plus, 70 plus. Even if the body's hurting or injured, you as a medical doctor who does surgery, who replaces things in people why should we push the human body? Kuldeep: They say that food is the most abused. Antidepressant and exercise the least utilized one. Ryan: Wow. Kuldeep: And that is because the relaxation and happiness and stress busting, which exercise can get you nothing in parallel. And it is one hour where I don't remember anything, what I have to do, whether my patients are there. I finished my work for the day. Do you Ryan: take your phone into the gym? Kuldeep: I take my phone, but it is lying in one corner and my trainer asked me, sir, should I bring it to you? I said, only if it says from the hospital, otherwise just leave it. But we have installed a direct line into the gym because I said, if somebody has even a fainting spell, you need to have something. And that is another reason why you should have a trainer. Mehul: You are Kuldeep: alone. Mehul: You Kuldeep: have a fainting spell or God forbid, if you have an epileptic, have a seizure or maybe have an heart attack. Anybody can have. There should be somebody who can call. The emergency code blue in our hospital, so, or in the gym. Ryan: So you are actually a doctor working out in the gym in his own hospital. Kuldeep: Yes. Yes. So what we did was that during COVID there was time, but we couldn't go to gym, gyms were closed. Mehul: Okay. So Kuldeep: we managed to convince our MD to open the gym in the basement. With the biometric access and only one person could go in at a time and sanitize it and my trainer was there with his double mask. So so we would do that and we installed this phone so that code blue can be called if there is a problem. And it is important. So I I'll tell you another thing before that, somewhere before COVID we do what is called a primary trauma care training courses in our free time, whatever that you may be. So, I got all the trainers from my gym, 24 of them from Talwalkar gym in Delhi, two gyms. And we trained them in primary trauma care. So my trainer actually was. Ryan: Doctor for the uninitiated, what do you mean by primary trauma care? Kuldeep: Primary trauma care is, suppose somebody gets an injury and falls down. We think people in India don't help, but that is not the problem. They can't help because they don't know what to do. And if you train them in that basic care, how to approach the person, call out his name, make sure he's conscious, make sure he's breathing, make sure he has a pulse, make sure he is, and then if not, then do a CPR call for help. Do CPR to resuscitate. So this is a very basic thing and we teach it to lay people. And I thought my trainers were the persons who. Should be knowing this. And so all our trainers were trained and half the money for that registration, the hospital subsidized and half the gym owner subsidized. No trainer had to pay money for that. But we trained 24 trainers. Yes. Ryan: That's, that's amazing. So talking about trainers and gyms and all why do you cycle? Kuldeep: So, when I had this knee problem first, we used to play tennis. Mehul: Okay. Kuldeep: So I had to give up playing tennis and I said, I have to exercise. So, I got a cycle and then I said, I must start cycling. So I started cycling was painless, even with the knee problem, even with patients with arthritis cycling is relatively painless and my orthopedic surgeon allowed it. He said it improves gliding. And so it is good. So I started cycling and then my son joined me. And then we would go to longer distance. If we made loops, one loop, bigger loop, bigger loop. So depending on your mood, you would take that loop. Mehul: Okay. Kuldeep: So that was fun. And we had a midway break and we would take black coffee and then continue with our cycling. So it was fun. It was a good substitute for not playing tennis. Ryan: How old was your son when he started cycling with you? Kuldeep: So he I think he was around 28. Ryan: So it's a, it's a great way for parents to bond with their kids in an exercise activity. Kuldeep: Absolutely. And it is good and it is fun and doesn't sound like exercise. And we would do like a minimum of 20 kilometers. That was shortest loop. Ryan: Wow. Kuldeep: Yeah. So, so we would do that. Yes. Ryan: So, You know, when we met in Mumbai and we were talking about your life and how you're the doctor that tells everyone to do a diet in the hospital, come to me, I will tell you what to eat, how much protein to take and all. And what you shared with me was so remarkable. So, any, any inspirational stories that you want to share with us as a doctor who works out? Ask people to work out. And then you are also very, very ferous about diet being very important for your fitness regime. Kuldeep: You know, I'm a big nuisance. That way if I see somebody who's not taking care of himself or herself, I will point out. And so what happened? We were in one of our meetings and I met this young lady, she's a dermatologist from Bangalore. And I said, Hey do you need advice? Because. I primarily feel people don't know how to go about things. Do you need to help lose weight? She said, I don't want to talk to you. Then next day she came to me and said, Dr. Kuldeep, I think I want to talk to you. So we discussed, this was in August and one year, and we went back and then we communicated on WhatsApp. She said, you have spoiled my food. I can't have idlis. I can't have this. I said, you slowly modify, start with breakfast. Then we'll do lunch. Then we'll do dinner. And gradually you will feel the energy. Once your protein intake gets to 60 grams a day, you will have enough energy to start exercising. So on new year, she sent me an email. I talked to her today. She said, yes, you can talk about me. Happy new year. Happy new me. Mehul: Wow. Kuldeep: And she had lost almost 15 kgs and she was working. And she said, I think I must change my trainer because my weight is not going further down. And she is 63 now from 80 kgs. And continuing this and she says every time I go cycling, I remember you. So there are some people who you manage to convince. To change their lifestyle and they're looking for it. You know, they don't know how to go. I say there are three things required, knowledge, resource, and motivation. Three things are required. And most of the people don't know these. If you can fulfill these three needs, most of the people will be on track. Ryan: That's, that's amazing. So, you know, you talked, there's a nice point that I wanted to give as a takeaway. You didn't tell a person to do the whole diet at one shot, first start with breakfast. So you took one meal, you broke down one challenge or one meal, got it right, then went to the next meal. And would you say that, you know, whenever we advise diet or exercise to people, they need to have patience of at least 180 days before they see something? Kuldeep: Yeah, because, because I tell them, see, you cannot do it all at once. And I, what I do is I tell them to first mail me their diet, their food diary for three days or five days. I said, I want to know how you eat so we can insert things into your food plan without disrupting everything. Because if I disrupt everything, you can't sustain it. So they send me the food plan. We start with breakfast. Then lunch, then dinner, and then we are onto it. So gradually, and I still tell them every week or two weeks, send me progress, not about things you've been able to do, even things you've not been able to do. So, and it works and it even works long distance. Ryan: That's true. That's very true. I work with clients across the world with the same methodology. Send me a food diary. Tell me what you do. Tell me what you don't do. So I think there are some finer, very. cohesive points over here that doing nutrition or doing exercise is no rocket science. It's breaking down basic habits. Now, speaking of habits and speaking of nutrition, tell us some of your personal secrets that of the food department that you consume to stay healthy. Kuldeep: So, I always say that Indian society, when a mother puts food on the table, she doesn't think nutrition. She thinks taste. And I say that if you, every time you go for a meal, if you say, is my food nutritious, is my diet balance, half the battle is done Ryan: true. Kuldeep: And if you can sort out your breakfast, I say, so I have a protein shake for breakfast and that makes my day because I make it in soy milk, soy milk and whey protein because till two o'clock I don't feel hungry. Although at 12, I take a break, have some fruit, but it is sustaining. And that sets my day, the tone that yes, I have to eat healthy. Ryan: You know what you just said? We eat out of love and culture, but we don't eat out of science. Kuldeep: Absolutely. Ryan: Wonderful. So that's, that's really good. So doctors going fine on the high protein in the morning, but a smoothie form having an apple at 12 o'clock and getting the first traditional Indian meal, maybe around two o'clock in the afternoon. I'm presuming by then you've done all your surgeries. Kuldeep: Yeah. The surgery is finished. Even if surgery is not finished, I need 10 minutes because my meal is small. I'll have either some brown rice, grilled chicken and vegetables. Or I'll have one roti and some fish and veggies and a salad. So it'll be a very small thing, one plate. I never take a refill. That is my rule. Ryan: Doctor, I want to ask this question. If you have a very long surgery, do you come out, you're fed your food in five or eight minutes and you go back into the surgery? Kuldeep: Yeah, because we are many people, we work as a team, so if it is taking long, I'll take a break 10 minutes, go to the loo, have water, eat something, maybe have a cup of coffee, and then come back. Ryan: So, this is, this is a guidance to all the corporate people out there. Who are not saving lives and use this excuse that meeting I have to get my one hour lunch break, so I'll skip my food. I'll change the timing. I'll go to the next door and eat all the wrong food. Whereas here is a surgeon who says I still continue my work. But I'm eating healthy at the same time, and I just need that 8 to 10 minutes to do that eating and go back to my, Kuldeep: you know, my, my staff in the department, they all know that I will eat it too. And they'll tell me Dr. Kuldeep, two o'clock time for you to eat. So that is so good. You know, even if you don't remember and the day they don't remind me I said was you are not looking after me. You're not reminding me. So it is a very good thing. You know people around you remind you that it's two o'clock and time for you to eat. And I tell one thing more to people. Never bring a whole lunch in one box. Get your food in small components. You get five minutes, have salad. You get five minutes, have one roti and sabji. You get five minutes, have fruit. You get five minutes, you take some you know, bhurji, egg bhurji or something. So unless you want to take the whole meal together, you need half an hour, which you will never get, but two minutes and you can finish a portion and go back. Ryan: So speaking of portions you know, I've been working with a lot with longevity and fasting and small portion sizes, but because I was so impressed with your muscular frame and skeletal frame as a 60 plus doctor. What's your take on the muscular part and longevity or muscles and longevity? Kuldeep: So, longevity is related to lean body mass, which is basically our muscle mass. And there are studies which say that after the age of 60, And even more so after 70, we lose about 800 to 900 grams of muscle mass every year. And that affects our quality of life in walking, in climbing stairs, in running. And if you take at least 60 grams of protein a day, it stops this muscle mass loss. So that is one thing if you want your older period in life and now in Indians even younger period because muscle mass is very poor, it will improve quality of life and it is directly related to longevity. Ryan: Awesome. So you're telling the youngsters muscle train, you're telling the old people muscle train, you're losing muscle. Add 60 grams of protein in the day. Doctor, your five favorite muscle exercises. Kuldeep: So, like I said, my warmup is always two sets of, yeah, two sets of 12 pushups and two sets of squats. Even now with my replacement, I do that and then I go on to at least one body part three exercise. So I try either chest. So if I'm in a hurry, I will do my big muscles, Ryan: which are the big muscles. Kuldeep: So big muscles is back. Big muscles is chest, big muscles, thighs. So I'll say, okay, I'll do my thighs and go because today I have less time. I'll do this or I'll do my back or I'll do my chest. The smaller muscles, if you have time, you can do that, but in a hurry. Do your big muscle. It metabolizes more calories. It increases your BMR more. Ryan: What is your shortest workout you've ever done? Because you were a Nahari. Kuldeep: Today. Ryan: No, Kuldeep: I had to go. I had to go help a colleague's mother. I had to do a dressing before I came here. Mehul: Okay. Kuldeep: So I told my trainer that look, I went in, I, I did my warmup. I did 10 minutes of cardio. I did push ups, I did squats, and I said, today that is enough. See, there are three exercises which you can do and excise your whole body. Push ups, squats, and pull ups. If you can do these three exercises, all your body muscles are excised. So quickest is two sets of each, after your warm up. And then, my trainer did five minutes of stretching for me. Stretching is important. You cannot get in, exercise, get out. You know, one cardiologist friend of mine did. He found out that his Cholesterol is higher. His weight is increasing. Bought a treadmill. He would jump onto the treadmill 30 minutes and then run off. He developed such severe fibromyalgia in his back. It took us six months to get him all right. I said, you can't mess with exercise. Ryan: So what you're saying is people who suddenly decide to say, Oh, I'm going to get fit. I'm going to start running suddenly stretch first, warm up properly, start slow and steady. Because I think a lot of people are getting motivated by these Instagram videos, your podcast, my podcast, and they suddenly think they're James Bond. Kuldeep: So I say our mind is stronger than your body. You think you can do it, but you actually cannot. So, Ryan: so what are the tips? Listen to your body. Should I check my heart rate? Like, for example, a lot of people say, no, no, I don't have time, but I'm going to run. So I'm going to run for 10 minutes, but I don't have time to do 10 minutes of stretch up. So when somebody's fat, somebody's plumb, somebody's a medical profession, somebody's in a techie, you know, everybody says they're so busy in today's world. And the person came in front of you, what is the exercise regime that you would tell them to do? Kuldeep: I tell them that I want you to do 30 minutes of brisk walking every day. That's all. And in that I tell them how to go about it. I said, if you're in a park, first round relaxed, you will do it in a park, you will wear good shoes, you will walk on kacha soil, not on a hard track, you will do brisk. So first round is relaxed, that is warm up. Then you increase your speed and at, till the speed where you're starting to get breathless, then slow down a little. That's your rhythm. Do five minutes at fast pace and then one round to relax. So start with five minutes of brisk walking. After a week, 10 minutes. After a week, 15 minutes. So you have to reach 30 minutes of brisk walk. I don't want you to go to the gym. Your body will tell you, your nutrition will tell you, now I'm ready to exercise in the gym. Ryan: Awesome advice, doctor, for everyone to follow in India. Start slow and steady. In 2024, when you start making a resolution, this is the way to start. Now, doctor, you are a surgeon. You're an aesthetic surgeon, plastic surgeon. You change people from outside, but you're also very passionate about diet. You're very passionate about exercise. Does nutrition affect our gut health and our digestion? Kuldeep: Yes, absolutely. The so I tell them it has to be a balanced diet. You have to have fiber. You have to have green vegetables. You know, colored vegetables are the key to your. vitamin health. And then one more thing, it is there that I always take glutamine in my workout drink. Glutamine. Ryan: My favorite amino acid. Kuldeep: Yes. It is the, it is the exclusive food for our gut cells. Enterocytes. Enterocytes do not consume anything else other than glutamine. So glutamine is an excellent thing for gut health. A lot of cancer medical oncologists use it for their patients. It also enhances good recovery of the muscle. So glutamine supplementation. enough fiber in your diet, enough water. See you need water and fiber both to get the gut rolling so that you move the bowel. And what people don't do is they don't drink enough water. Ryan: So I think a little bit of exercise to have gravity shake you up, a little bit of water, a little bit of glutamine, a little bit of fiber. But doctor, you know, I is a nutritionist. I've been telling people in the older days, we ate out once a quarter because daddy got some money and we could go to this posh restaurant. And then maybe about 10 years ago, we ate out once a month, about five years ago, everyone's eating out once a week. Now everyone's using the click of a button and ordering all of these online foods. I'm sure you see it with the younger doctors in your hospital. Yes. So are you a doctor that promotes a tiffin box, carrying ghar kha khana, usko leke jaane ka, kaam ke liye or order out from these apps from a digestive point of view? What's your take? Kuldeep: So I believe that if you carry your food, you will eat it. If you're not carrying food, you will eat whatever is available and then that may not be healthy. So, so that is the most important thing about food. What happens, Ryan, is that Once you start building muscle bulk, you feel the need to have enough protein in your food. And if you don't get it, you get upset. We go to parties and there are two, three of us like minded people. We are hunting for protein. So you have to have enough protein. You have to have some carbohydrates. You have to have enough greens. And you are done. So if even if you sometimes have to order, order something which contains all of these rather than saying no, I'll order some maybe chart or a burger or something, order a sandwich, order a multigrain sandwich. You will have fish in that with salad and is good. And you can order healthy. food, but it should be in your mind that I want to eat healthy. Ryan: Is it true doctor? Because I read one study that says when people are the most stressed out or more short of time, they're very hangry and they make the worst decisions to order the most unhealthy food at that moment. Kuldeep: Yeah. These are people who are not loving their bodies. See, I said, I push my body every day to the extreme because you love, why would I now eat unhealthy? And why am I doing all this if I'm not going to feed it? So I feed my body, I feed my muscles, I feed my health. Ryan: So Dr. Kuldeep was a vehicle or a car, he'd be a Rolls Royce and he would be telling everyone, my body is the most expensive real estate I own. I live in it as a landlord. I don't live in it as a tenant. Would you say that's true, Dr. Kuldeep? Kuldeep: Absolutely. I own it. Ryan: You own it. And now speaking of internal beauty and stuff like that, we talked about a nutrition exercise. Now you're a doctor which who makes people beautiful also from a skin perspective nutrition. and exercise. How will it help from prevention of acne point of view, wrinkles, growing older, or how do I get more clear and radiant skin? I remember when I met you in Mumbai for the aesthetic conference, I automatically assumed you're in your forties. Your skin was glowing. It had that, it had that glow to it. So what's your secrets to adding food in your diet? Kuldeep: So, I think what you have to do is have enough vitamins, have enough antioxidants. There is so much of free radicals being generated everywhere the environment by the sun and so many things that if you have enough antioxidants, you will do well. So, like I was talking, I, I consume one gram, one gram of that amla extract vitamin C every day. So for dinner, when I sit down in my water, I add one and I have that with my food. So I'm doing that. Vitamin C is a brilliant antioxidant. It is also a very strong immune booster. It is a deep pigment. It, it is something which is, you know. helps in almost every part of your body and that is one thing which has been with me and I always make sure there are enough colored vegetables in my food and that helps your skin. I tell my patients, nail is pure protein, you need protein for the hair, you need protein for the blood, you need protein for the bone, you need protein for muscle, for everything. Hemoglobin is half globin and half heme, iron and protein. So you have to Make sure now since covid people have become more sensitive. I do their nutritional profile when they come to me. If there is hair fall, if they have bad skin, if they have acne, I said you, you have to at least know that your nutrition is adequate. And they're surprised, sometimes they fall. See, everything hair buyer. And then we sort that out slowly and they get into a better regimen of diet, skin care, nutrition, exercise. Ryan: Dr. Kuldeep, it was wonderful talking to you today. You know, as a medical doctor, surgeon, expert, any fascinating study that you have come across? That'll motivate millions of Indians, which when you get your private clients coming to you and you're telling them, correct your exercise, correct your diet. Is there any fascinating study that you would like to share with our listeners? Kuldeep: Yes. So, so there was a study published in the American Journal of Nutrition. And this was a systematic review of 50 studies, and they had compared a high carb, low protein diet to a low carb, high protein diet. And there were three distinct advantages, which all studies agreed on. One is, eating more protein is thermogenic. You need more calories to burn protein. So if you just change your diet, don't change your lifestyle at all, you will probably burn lose about 1. 5 kgs per year just by changing your food. Second is it provides satiety. Third is it promotes selective fat loss. So these were three conclusions of the systematic review published in the American Journal of Nutrition. And that has stuck with me. It has such good satiety. Carbs, the more carbs you eat, the more carbs you want to eat again, because hunger is Sustained rather than satiated. Ryan: So would you also say that fasting is part of your regime? Kuldeep: Not fasting. I, I don't really fast. If I think I have eaten enough in the evening, sometimes evening, I come and snack, then I skip my dinner and I just have a protein shake and go to sleep. Ryan: Awesome. Kuldeep: And. Yeah, that is good because then I balance out everything. One thing I want to tell you, we have a doctor's lounge and every day or every alternate day, some of the other consultant is giving lunches. You know, daughter has got married. We have a grandchild. So what did I do? I got 250 bottles of milk protein shakes. So I said, this is lactose free. This is no sugar and you will drink this. And this will, you know, you will at least get a taste of what a protein shake. You have very bad. Impressions of how protein tastes. Ryan: So doctor, you know, we talk about the skin and we talk about health and we talk about exercising and work out and you start breathing heavily and all. Now, speaking of breathing, it's really polluted. Schools are closing down and we're hearing doctors talking about the risk elements to health, to the skin, to the immunity system, to the liver, to the lungs. What is it that a person can do to biohack their body? Kuldeep: Even in times when the pollution is less, I've always used an N95 mask. Ryan: Sorry. Even before COVID used to use it? For Kuldeep: the last 15 years. Ryan: So that means people who work out in cities, they're taking in all of this smog and pollution and they think they're getting fitter, but they're also putting in a lot of smog. Kuldeep: Yeah. Ryan: But what convinced you to use an N95 mask before? What was the thought process as a doctor? Kuldeep: N95 masks are primarily anti pollution masks. We have used them for COVID later. So, so they are anti pollution mask. It is written there. It is an anti pollution mask. And what happened was when I, in the evening, when I come back, I blow my nose, I could see dust. I mean, the, what secretions come there. Contaminated with the dirt. You will be surprised. I used to go cycling and I wear white masks. So the outside would be turned dark, blackish, and the inside would be absolutely white. And when I blew my nose after coming back from cycling, it was absolutely clean. So that encouraged me. And it was like a sort of hypoxic training because there's a part on Nelson Mandela road where it is uphill. for three kilometers. So that was a good exercise. And I used to keep my mask on. So in COVID actually, it conditioned me. I didn't have any problem wearing a mask all the time. Ryan: You know, James Nester has written the latest book called breath. And he's a journalist that interviewed pulmonologist pulmonologists across the world and the latest information from deep sea divers to add. high end athletes is that the same intensity of breathing is better when you breathe only in through your nose and out through your nose. And what you mentioned more carbon dioxide allows for lesser hyperventilation and lesser effort to an exercise. But, you know, people in Delhi are smoking 25, 30 cigarettes a day as per a times of India article. So we don't see the pollution. Is your advice to people to try and wear a mask? During the season of high pollution. Kuldeep: Yeah. So what, what I did, Ryan, was I bought a sensor which senses the BM 2. Mehul: 5 Kuldeep: and I took it to my workplace in my room, in the lobby, in my car, in my study, in my drawing room and outside, Mehul: and Kuldeep: then I could place which. Place is clean and which place I need to wear a mask. So my hospital is clean. The theaters actually have the lowest PM 2. 5, like 9, 10, because they have HEPA filters all over. My rooms are also clean. Air conditioning also to a certain extent brings down the pollution level, especially central air conditioning, which is not getting in direct air from the outside, the big cars all have HEPA filters, and I could have. The smaller cars don't have HEPA filters. So my daughter's car, we put a Philips car, small portable filter into the car. In five minutes, it makes the PM 2. 5 go to 40. Mehul: Wow. Kuldeep: So everywhere, once I know where pollution is more and where it is less, then I say only when I'm outdoors, I will wear a mask. Ryan: Very intellectual and very fantasy question or utopian question. If you were the health minister of India. What would you change for this pollution thing? Kuldeep: So I tweeted one day to, to the environment ministry, to the chief minister of Delhi, I said, the best thing we have seen for pollution is if you have weekly rain, you know, it was raining for some time this year. We had the longest low pollution period this time in this year. Before this pollution started again, and that was because almost every week we would have rainfall. It washes everything down, AQI is down and we are good. So the, I said, the best thing is seed clouds have rain every week for these two months and you are done. So I think that is the easiest. They've been only cribbing. They have not been doing anything. The measures are all half measures. Ryan: So we should end on a less choky note and a more happy note. What about sleep doctor? How many hours do you sleep? What do you recommend to your patients, your clients, and is there anything in the sleep department that you take from improving your sleep? Is there any biohacking or any nutrition that you do? Kuldeep: So, workout drinks mostly contain caffeine. Ryan: Yes. Kuldeep: So if you are doing Evening exercise. Yeah, you have to be careful or you get low caffeine, medium caffeine, high caffeine, pre workout drinks, or make it half a scoop or drink only little or remove it entirely from your, but you have to be careful or like me, if you sleep like at midnight, see my, my mental faculty is more active at night. If I have to do written work, I do that, but I sleep definitely by 12 and I get up at. 6 45 or seven. So seven hours of sleep I get every day. And surprisingly from the time I started working out, I can sleep like this. Your body demands sleep. Sleep. So exercise is the best sedative workout and you sleep like a baby. Ryan: So, so doctor, we'll end this episode with, if senior Dr. Kuldeep had to travel back in time and meet Junior Kuldeep, what would you tell him differently? Kuldeep: So, yeah, I will tell you about this, one of my colleagues. Sun, he was going to engineering college and it was quite thin. And he said, uncle, I want to build some muscle. So I said, okay, you're going to boarding. I mean, it was hostile. What can you eat? What protein can you get? Can you get eggs? He said, yeah, I can get eggs. I said, okay. So one source done. Second, you're going to take whey protein with you. And otherwise everything else is a bonus. Every day you will eat 4 whole egg, 3 whites. And 1 scoop of whey protein. Anytime you drink milk, you can drink with that. So we gave him resource. And he is a lazy person. He would go to the gym only 3 days a week. And he would do only 8. Reps per set and when he came back after five years because this 18 to 20 period now, you know, what do you need? Three things to build muscle, which I didn't know. Then you need nutrition, you need exercise and you need testosterone. And an 18 year old has an abundance of testosterone. It is so easy to build muscle. I didn't know it then, nor did we have resources. Now, if I would go. I would be like a hunk in medical school. Ryan: You are, you are a hunk in a lot of people's eyes. Dr. Kuldeep, thank you so much for being part of HealthShorts podcast with Ryan Fernando. May God grant you a very long life. Hope you're lifting into your 90s. And I'll join you one day on a cycling trip soon. Thank you so much. Kuldeep: Thank you, Ryan. That was fun and very interesting to have this out. Actually, I wanted to say all this. I got an opportunity with you today and I hope we can do more in future. It was great. Thank you. Ryan: If you like this episode, then please gift me a like a share or a subscribe or better still if you comment, I'll come back to you and don't forget, let's stay tuned for a new learning coming in. But till then your body is the most expensive real estate. Take care of it. Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 28 November 2025 How Drinking Dead Water is Harming you: JIVA Water Founder Explains In this powerful new episode, we dive deep into the story behind JIVA Water with Srini, the co-founder and visionary behind the brand. Srini shares how the idea of energising water was born and how JIVA is transforming the way people think about hydration, health, and everyday wellness. He explains the science and philosophy behind energising water and how it goes beyond ordinary drinking water, helping support better energy levels, improved digestion, mental clarity, and overall balance in daily life. Through real-life testimonials, Srini shares touching and inspiring stories of individuals who experienced noticeable changes after incorporating JIVA into their routine, from improved health to renewed vitality. Tune in to discover how JIVA is not just refreshing lives — it’s changing Health Shotzz 21 November 2025 Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. Health Shotzz 15 November 2025 From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Spiced sweet potato patties are rich in beta-carotene. Perfect snack for thyroid and hormonal health. Sweet Potato Tikki Spiced sweet potato patties are rich in beta-carotene. Perfect snack for thyroid and hormonal health. Food Info: Calories : 100 kcal per tikki Protein : 2g Carbs : 20g Fats : 2g Serving Size : 1 tikki Preparation Time : 10 minutes Cooking Time : 10 minutes Ingredients : 1 cup boiled sweet potato 1/4 cup grated carrot 1/2 tsp cumin powder Salt to taste Instructions : Mash sweet potato, add spices and grated carrot. Shape into tikkis and pan-fry with 1 tsp oil. Recent Episode Catch up on our latest episodes for expert insights, health tips, and practical advice to boost your wellness! Guest Episode 26 Oct 2024 Transform Your Energy, Mood & Sleep Naturally: ‪@doctorsethi‬ Reveals Gut Health Secrets In this insightful episode, Dr. Sethi unpacks how our gut health can shape everything from energy levels to mood and even sleep quality. Solo Episode 20 Jun 2024 How to wake up better and fresh, My Million dollar morning routine Do you have to fight with yourself every morning to get out of bed? Do you feel tired every morning? even after getting 8 hours of sleep? In this video, I will tell you what you must do to ensure that you get proper sleep. Solo Episode 22 May 2024 If you have children, This video is for you Micronutrient deficiencies in children can harm their growth and development. Here are some insights that can help improve your child's health. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

7b7308d9-3b31-483d-9d8c-293982a5e546 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 28 November 2025 How Drinking Dead Water is Harming you: JIVA Water Founder Explains In this powerful new episode, we dive deep into the story behind JIVA Water with Srini, the co-founder and visionary behind the brand. Srini shares how the idea of energising water was born and how JIVA is transforming the way people think about hydration, health, and everyday wellness. He explains the science and philosophy behind energising water and how it goes beyond ordinary drinking water, helping support better energy levels, improved digestion, mental clarity, and overall balance in daily life. Through real-life testimonials, Srini shares touching and inspiring stories of individuals who experienced noticeable changes after incorporating JIVA into their routine, from improved health to renewed vitality. Tune in to discover how JIVA is not just refreshing lives — it’s changing Health Shotzz 21 November 2025 Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. Health Shotzz 15 November 2025 From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

efb18965-e9c5-408d-be15-48c704ad0b49 16 Oct 2024 Grilled Paneer Tikka Grilled Paneer Tikka Spiced paneer cubes grilled to perfection. High-protein and great for post-workout or party platters. Calories per Serving: ~150 kcal Servings: 4 Preparation Time: 15 minutes Cooking Time: 15 minutes Ingredients: For the Marinade: 200g low-fat paneer, cut into cubes 4 tablespoons low-fat yogurt 1 teaspoon ginger-garlic paste 1/2 teaspoon turmeric powder 1 teaspoon red chili powder 1 teaspoon garam masala 1/2 teaspoon cumin powder 1/2 teaspoon coriander powder 1 tablespoon lemon juice Salt to taste For the Skewers: 1 medium onion, cut into squares 1 green bell pepper, cut into squares 1 red bell pepper, cut into squares Wooden or metal skewers Instructions: Prepare the Marinade: Combine yoghurt, ginger-garlic paste, turmeric, red chilli powder, garam masala, cumin powder, coriander powder, lemon juice, and salt in a bowl. Mix well to form a smooth marinade. Marinate the Paneer and Vegetables: Add paneer cubes, onion squares, and bell peppers to the marinade. Gently mix to coat everything evenly. Cover and refrigerate for at least 30 minutes (or up to 2 hours for better flavour). Assemble the Skewers: Soak wooden skewers in water for 15 minutes if using. Thread paneer and vegetables alternately onto the skewers. Grill the Tikkas: Preheat a grill pan or outdoor grill over medium heat. You can also use an oven preheated to 200°C (390°F). Lightly brush or spray the grill with oil. Place the skewers on the grill and cook on each side for 3-4 minutes until the paneer is lightly charred and vegetables are tender. If using an oven, place skewers on a baking tray lined with foil and bake for 15 minutes, turning halfway. Serve: Remove from heat and serve hot with mint chutney and lemon wedges. Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. Recipes 4 Jul 2025 Jamun Chia Pudding Antioxidant-rich Jamun blended with omega-packed chia seeds. A gut-friendly dessert that supports blood sugar control. Recipes 2 Jul 2025 Cucumber Avocado Salad A hydrating cucumber with creamy avocado, rich in good fats and fibre. Perfect for skin glow and summer detox. Recipes 30 Jun 2025 JAMUN SEED LADOO Ground jamun seeds for insulin balance, rolled into fibre-rich, low-GI bites. Ideal for PCOS and prediabetic diets. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

ac6d7661-ee09-437a-bdcf-b615855e60cf 9 Apr 2025 TANDOORI MAKHANA BHEL TANDOORI MAKHANA BHEL Roasted foxnuts tossed in tandoori spices. Crunchy, low-calorie snack rich in magnesium and calcium. TANDOORI MAKHANA BHEL 00:00 / 01:04 Listen to this podcast Here's the podcast summary Ingredients 2 cups roasted makhana 1/2 cup finely chopped onion 1/2 cup finely chopped tomato 1 tbsp mint chutney 1 tbsp tamarind chutney 1/4 tsp chaat masala 1/4 tsp red chilli powder 1 tsp lemon juice Coriander leaves Method In a large bowl, mix all ingredients just before serving to retain crunch. Top with coriander and a squeeze of lime. Tip - Add pomegranate for a sweet crunch. Benefits: Low-calorie, high in flavonoids, supports metabolism. Gut-friendly snack option. Who Can Eat It: Everyone, including diabetics. Avoid if allergic to nightshades. Ideal For: Evening snack, travel-friendly. Best Time to Consume: Mid-morning or 4–6 PM. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 28 November 2025 How Drinking Dead Water is Harming you: JIVA Water Founder Explains In this powerful new episode, we dive deep into the story behind JIVA Water with Srini, the co-founder and visionary behind the brand. Srini shares how the idea of energising water was born and how JIVA is transforming the way people think about hydration, health, and everyday wellness. He explains the science and philosophy behind energising water and how it goes beyond ordinary drinking water, helping support better energy levels, improved digestion, mental clarity, and overall balance in daily life. Through real-life testimonials, Srini shares touching and inspiring stories of individuals who experienced noticeable changes after incorporating JIVA into their routine, from improved health to renewed vitality. Tune in to discover how JIVA is not just refreshing lives — it’s changing Health Shotzz 21 November 2025 Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. Health Shotzz 15 November 2025 From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

ef5ba26a-f6cd-4b87-8da0-7a2a271d13d7 20 Jun 2025 How to wake up better and fresh. My Million dollar morning routine How to wake up better and fresh. My Million dollar morning routine. In this video, I will tell you what you must do to ensure that you get proper sleep. watch the video till the end to ensure that you sleep well tonight. Do you have to fight with yourself every morning to get out of bed? Do you feel tired every morning? even after getting 8 hours of sleep? In this video, I will tell you what you must do to ensure that you get proper sleep. watch the video till the end to ensure that you sleep well tonight Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. Recipes 4 Jul 2025 Jamun Chia Pudding Antioxidant-rich Jamun blended with omega-packed chia seeds. A gut-friendly dessert that supports blood sugar control. Recipes 2 Jul 2025 Cucumber Avocado Salad A hydrating cucumber with creamy avocado, rich in good fats and fibre. Perfect for skin glow and summer detox. Recipes 30 Jun 2025 JAMUN SEED LADOO Ground jamun seeds for insulin balance, rolled into fibre-rich, low-GI bites. Ideal for PCOS and prediabetic diets. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Diabetes isn’t just about sugar—it’s about every Indian family.Our kids are being diagnosed as early as 5. Our parents and grandparents are living on pills instead of real strength. And most of us don’t even realize that the food on our plate, our daily choices, and our lack of awareness are making things worse. What's The BEST Way to Control Diabetes Naturally?? Diabetes isn’t just about sugar—it’s about every Indian family.Our kids are being diagnosed as early as 5. Our parents and grandparents are living on pills instead of real strength. And most of us don’t even realize that the food on our plate, our daily choices, and our lack of awareness are making things worse. Description Diabetes isn’t just about sugar—it’s about every Indian family.Our kids are being diagnosed as early as 5. Our parents and grandparents are living on pills instead of real strength. And most of us don’t even realize that the food on our plate, our daily choices, and our lack of awareness are making things worse. In this episode, holistic therapist Gayathri breaks down how overthinking, self-doubt, and old mental patterns hold us back — and how to finally break free. You’ll discover: The sneaky ways your mind cheats you every day Why repeating thought loops keep you trapped without realizing Psychology-backed hacks to shift from self-sabotage to self-mastery A clear process to attract the right partner Why small mindset shifts create life-changing results By the end, you won’t just “think differently” — you’ll know exactly how to rewire your mind for the life you deserve. Time Stamps ( Links ) 0:00 – Trailer 1:55 – Intro 2:25 – What is Endocrinology? 4:07 – Is Diabetes a Hormonal Issue? 4:58 – Early Signs of Diabetes 6:08 – Is Screening Necessary? 7:10 – Type 1 vs Type 2 Diabetes 8:58 – Is Low Blood Sugar Dangerous? 10:48 – Insulin Resistance vs Sensitivity 14:07 – Why Insulin Matters 16:03 – India’s Pre-Diabetes Pandemic 17:33 – Can Schools Prevent Diabetes? 19:08 – 3 Key Factors in Diabetes 25:22 – Test Insulin & Glucose Together? 26:03 – Why Insulin Is High in Youth 27:25 – Parents’ Role in Preventing Diabetes 30:30 – Can Stress Cause Diabetes? 32:47 – Can Lifestyle Reverse Diabetes? 36:18 – Are Carbs Really Bad? 39:02 – How to Carb Count Simply 44:57 – Are Curd, Idli & Dosa Healthy? 49:10 – Food Mistakes Vegetarians Make 50:56 – Acid Reflux & Feeling Full 54:54 – Managing Sugar Without Counting Calories 59:07 – Diabetes Tips for Stressed Individuals 1:05:00 – Why Seniors Must Work Out 1:07:35 – Why Ryan Trains His Parents 1:08:39 – Rapid Fire 1:17:30 – Outro About the Guest Dr. Roshani Sanghani is a US-trained, board-certified endocrinologist with over two decades of experience in diabetes and hormone health. Founder of Aasaan Health Solutions and a leading voice in lifestyle medicine, she is known for her evidence-based, patient-centered approach that goes beyond prescriptions. Her work focuses on empowering individuals and families to prevent, manage, and even reverse chronic conditions through sustainable nutrition, strength training, and mindset shifts. With a blend of medical expertise and compassionate care, Dr. Sanghani continues to transform how India approaches diabetes and long-term health. Follow her on: Instagram Watch her on: YouTube Visit her: Website Find her on Linkedin Buy her book: here Resources Study for strength training India is becoming the sickest population 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

A cooling, tangy drink with dried jamun seed powder. Supports liver health and digestion naturally. JAMUN SEED SHERBET A cooling, tangy drink with dried jamun seed powder. Supports liver health and digestion naturally. Ingredients 1 tsp jamun seed powder (roasted for better flavour) 1 tbsp lemon juice 1 tbsp jaggery or honey (adjust to taste) 11⁄2 cups chilled water A pinch of black salt A pinch of roasted cumin powder Fresh mint leaves (optional) Method In a glass, mix lemon juice, jamun seed powder, jaggery, and spices. Add chilled water and stir until everything dissolves. Garnish with mint. Serve immediately. Benefits: Balances pH, aids in sugar metabolism. Cooling and antioxidant-rich. Who Can Eat It: Summer drink for diabetics and kids. Ideal For: Refreshment and hydration. Best Time to Consume: Afternoon (12–4 PM). 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

f2e41072-bb52-45ed-b044-71f271c7e657 18 Jun 2025 Kerala-Style Jackfruit Thoran Kerala-Style Jackfruit Thoran A dry jackfruit stir-fry with coconut and curry leaves. Great for resistant starch, gut flora, and satiety. Kerala-Style Jackfruit Thoran 00:00 / 01:04 Listen to this podcast Here's the podcast summary Ingredients Raw jackfruit (boiled & shredded): 1 cup Grated coconut: 2 tbsp Curry leaves: 1 sprig Mustard seeds: 1⁄2 tsp Green chilli: 1 Coconut oil: 1 tsp Turmeric: a pinch Salt to taste Method Saute mustard seeds, curry leaves, and green chilli in coconut oil. Add shredded jackfruit, turmeric, and coconut. Stir-fry for 5–7 minutes on low flame. Benefits This dry stir-fry is rich in MCTs (medium-chain triglycerides) from coconut oil, which support fat metabolism and energy. It is a healthy side dish. Benefits: Combines MCTs with fibre and anti-inflammatory benefits. Helps with cholesterol and gut health. Who Can Eat It: Everyone, especially those on fat-metabolism diets. Ideal For: Side dish or light lunch. Best Time to Consume: Lunch. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 28 November 2025 How Drinking Dead Water is Harming you: JIVA Water Founder Explains In this powerful new episode, we dive deep into the story behind JIVA Water with Srini, the co-founder and visionary behind the brand. Srini shares how the idea of energising water was born and how JIVA is transforming the way people think about hydration, health, and everyday wellness. He explains the science and philosophy behind energising water and how it goes beyond ordinary drinking water, helping support better energy levels, improved digestion, mental clarity, and overall balance in daily life. Through real-life testimonials, Srini shares touching and inspiring stories of individuals who experienced noticeable changes after incorporating JIVA into their routine, from improved health to renewed vitality. Tune in to discover how JIVA is not just refreshing lives — it’s changing Health Shotzz 21 November 2025 Stop Over-thinking With These Simple Steps ft Dr Richard Louis Miller If you are someone who constantly finds yourself stuck in overthinking, questioning if you are good enough, then this podcast will be your first step towards understanding your mind and taking action. Watch Dr Richard Louis Miller answer burning questions on mental health and how the smallest, easiest things make the biggest impact in your life. Health Shotzz 15 November 2025 From NASA to Wellbeing: Dr Marcus' Mission to Fix Modern Health From NASA and the Royal Air Force to reshaping global wellbeing, Dr Marcus Ranney’s journey is anything but ordinary. In this episode, we dive into the future of health and human performance. Dr Marcus breaks down how you can tap into the power of your mind and body to transform how we live. A conversation packed with clarity, science, and mindset shifts. Watch this if you want to add 10 years to your life! Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call