Discover Puneet Rao's approach to fitness, mobility, and strength. Learn why smart training, consistency, and health matter more than aesthetics. 9 Aug 2025 Lose Fat and Build Muscle at Home Ft Puneet Rao Lose Fat and Build Muscle at Home Ft Puneet Rao I’ve met hundreds of fitness coaches in my career, but Puneet Rao’s story—and his message—stopped me in my tracks. Lose Fat and Build Muscle at Home Ft Puneet Rao Ryan Fernando 00:00 / 01:04 Listen to this podcast Here's the podcast summary 10 I’ve met hundreds of fitness coaches in my career, but Puneet Rao’s story—and his message—stopped me in my tracks. You’ve seen the glossy side of fitness: six-packs, heavy lifts, and the “go harder” culture. But what if I told you that chasing all that could actually make you weaker? Puneet’s journey is nothing short of inspiring—from being an unfit 22-year-old hotel management intern to becoming one of the most respected transformation coaches in the country. In this powerful episode we dive into: Why aesthetics can’t be your only fitness goal The hidden dangers of crash workouts and “quick fixes” How mobility can protect your body for life The small, consistent habits that build lasting strength What training smarter really looks like in the long run By the end of this conversation, you’ll rethink the way you train, the goals you set, and even how you measure progress. Time Stamps ( Links ) 00:00 - 02:07 - Teaser 02:07 - 03:38 - Why Trainers are Important 03:38 - 08:18 - Puneet Chose Fitness 08:18 - 13:03 - Puneet last job 13:03 - 14:01 - Who gave him Motivation 14:02 - 14:39 - Helping others is the goal 14:39 - 15:18 - Certifications Puneet Did 15:18 - 16:20 - Social Media is a distraction 16:20 - 22:09 - Fat Loss is easy 22:09 - 24:33 - How to warm up properly 24:33 - 25:43 - Wrist Warmup Explained 25:43 - 26:24 - Why Ryan has 4 Trainers 26:24 - 27:39 - How to choose the right Fitness Coach 27:39 - 29:22 - Why Mobility is Important 29:22 - 32:53 - Losing Weight is not Fitness 32:53 - 36:33 - Looking Big is not enough 36:33 - 38:59 - 2 Friends can't do the same workout 36:59 - 41:53 - How the Gym can make you younger 41:53 - 44:03 - Compound Movement is the best 44:03 - 43:13 - Mistakes in Gyms 43:13 - 49:52 - When to take Supplements 49:52 - 54:38 - How to boost Testosterone 54:38 - 56:07 - Puneet takes no stress 56:07 - 1:00:05 - Women need to lift weights About Guest Puneet Rao is one of India’s most respected transformation coaches, but his journey didn’t begin in a gym—it started as an unfit 22-year-old working in hotel management, struggling with his own health and confidence. Determined to change, he rebuilt himself through discipline, smart training, and a relentless pursuit of knowledge. Today, Puneet is known for helping countless people achieve lasting strength, mobility, and true fitness—not just the aesthetics the industry sells. His story is proof that no matter where you start, with the right mindset and habits, you can completely rewrite your future. Follow Puneet on Instagram Visit his website here Follow EvolvX on Instagram Download EvolvX Fitness App here Resources ( Links ) 1.Ace certification guide 2.Exercise and “getting younger” 3.Muscle mass slows aging 4. Mobility exercises benefits 5. Effects of increased cortisol levels 6. Why fat loss instead of weight loss 7. Testosterone and sleep 8. Stress affects testosterone negatively 9. Choosing guide for fitness instructor 10. Rise and dangers of doomscrolling Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Coming soon Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

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28 Jan 2024 The Art and Science of Sleeping revealed by Dr. Shane Creado, Pt 1 - Health Shotzz, Episode 2 The Art and Science of Sleeping revealed by Dr. Shane Creado, Pt 1 - Health Shotzz, Episode 2 Welcome to a transformative episode of Health Shotzz! In this exclusive interview, we dive deep into the realm of restorative sleep with none other than Dr. Shane Creado, a distinguished sleep specialist. The Art and Science of Sleeping revealed by Dr. Shane Creado, Pt 1 - Health Shotzz, Episode 2 Ryan Fernando 00:00 / 28:42 Listen to this podcast Here's the podcast summary 5 Minutes Read Welcome to a transformative episode of Health Shotzz! In this exclusive interview, we dive deep into the realm of restorative sleep with none other than Dr. Shane Creado, a distinguished sleep specialist. Uncover the secrets to unlocking optimal sleep efficiency and embark on a journey to enhance the quality of your sleep. Sleep is not just a necessity; it's a cornerstone of our well-being. Dr. Shane Creado, with his wealth of expertise, delves into the intricacies of achieving the perfect night's sleep. Learn invaluable insights into maximizing your sleep quality, allowing you to wake up refreshed, revitalized, and ready to conquer each day. Discover the benefits of prioritizing your sleep, from improved cognitive function and enhanced mood to heightened immune system resilience. Dr. Shane Creado guides you through science-backed strategies to create the ideal sleep environment and establish healthy bedtime routines. Join us in this illuminating conversation as we unravel the secrets to a rejuvenating night's sleep. Don't miss out on the opportunity to transform your life through the power of quality rest – because a good night's sleep is the foundation for a healthier, happier you! Dr Shane A. Creado M.D. Email: info@shanecreado.com Facebook - https://www.facebook.com/people/Dr-Shane-A-Creado/100063727203953/?ref=bookmarks Instagram - https://www.instagram.com/peaksleepperformance/ To get a proper balanced nutritional plan, please fill out this form and my team will get in touch with you https://forms.gle/MjSXjUdMEjNFmMgf8 To book a blood test , click this link: https://www.ryanfernando.in/ryan-recommends/thyrocare.php To get cancer screening or any other disease, click on this link and book your test: https://www.ryanfernando.in/ryan-recommends/nura.php Products to purchase: - Collagen - https://www.ryanfernando.in/ryan-recommends/collagen-powder-with-stevia.php 1chaze - https://quanutrition.com/product/1chaze/ Books - https://www.ryanfernando.in/book/ Socials :- Link tree: https://linktr.ee/Ryan_SecretNutritionTips Instagram: http://www.instagram.com/ryan_nutrition_coach/ Website: https://www.ryanfernando.in/ Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Ryan: What's the whole thing about Shane Creado: purpose of sleeping is still poorly understood. There's direct effect on every aspect of our health in terms of deep sleep and dream sleep. Deep sleep is necessary to flush out toxins that build up in the brain. Toxins build up and directly correlate with Alzheimer's and other kinds of dementia. Background: Popular demand is Dr. Shane Criotto, a double board certified sleep medicine doctor and psychiatrist, is a sleep. Performance expert specializes in sleep with athletes and brain health. Psychiatrist for the U. S. Olympic and Paralympic Committee. He's also the author of the best selling book, Peak Sleep Performance for Athletes. Introducing Dr. Shane Criado, who will fix your sleep first time ever in HealthShot Podcast. So Ryan: welcome to health shots with Ryan Fernando, where we raise a glass to your wellbeing and begin. A new journey towards a healthier, more vibrant you. All right, let's get cracking with my architect. A gentleman, a fellow Goan, a doctor with a double board certified in psychiatry and sleep medicine. Dr. Shane Criado. He's written, in my opinion, One of the best books I've ever read on sleep. It's called Peak Sleep Performance for Athletes. I'm on the cutting edge of making athletes win and sleep is the new diet. So Dr. Shade has studied, he's got a bachelor's in physical therapy and then he went on to do an MD, I don't think that was enough, and he graduated at the top of his class. Whenever I recruit people into the co op nutrition clinics, I'm always looking how good they were in school, not in the subject matter, but where did they graduate? And so he's got the gold medal in every possible standard. And he completed his psychiatry residency training at the university of Wisconsin. That was not what caught my eye. What caught my eye is he's on the board of directors of the international society for sports psychiatry and sports players really In today's world, I have so much of pressure that just giving them a diet is not good enough. And if you take the pressures of sport and you bring that into your daily life, I think everyone has some sort of mental pressure, biochemistry pressure, physical pressure. So I think Dr. Shane would be the right person to get into a heated topic where the mind will not overheat, but we'll get certain snippets and shots from him on how we can get to the next level. Now he's been associated with the AIMEN clinics. Dr. Daniel Amen is a guru that I follow from the brain perspective, and I get to follow him on the internet, but Dr. Shane gets to practice with this gentleman at the Amen clinics. He's also part of the NBA Players Association, the Australian Football League, the U. S. Olympic and Paralympic Committee, the Miami Heats, the Chicago Blackhawks, and get this, the Rafa Nadal Academy, and so much more. Now, why do I want him talking to us about health shots today? It's basically hay. Dr. Shane is, in my opinion, the sleep guru of the world. So without further ado, Dr. Shane, are you there? And hi, good evening or good afternoon. Where Shane Creado: are you speaking to me from? Ryan, thank you for that warm welcome. I'm so happy to be here. I'm talking to you from Chicago. So it's a good morning to me and a good evening to you, sir. Wonderful. So let's get Ryan: cracking. I've got this whole list of questions that have been asked by my fans here in this part of the world. So the first one, why did you become a sleep doctor? You did psychiatry, but sleep doctor, did you get enough sleep studying so much in college? Shane Creado: I got hardly any sleep in my medical practice because one reason why I was fascinated with sleep, but no, really, when we do psychiatry training on medical training, there's little to no focus on sleep. And There's a massive overlap between. As we'll talk about between sleep and mental health issues and general health as well. And I was staring my hair out saying, why are we not learning more about sleep? Not just, oh, let's print out something from Google. Everyone gets eight hours. But the impact of things like sleep apnea, insomnia, shift work on your overall health, your lifestyle, your quality of life, concentration, mental health as well as. Athletic performance. And so I decided to do a sleep medicine fellowship and additional training after psychiatry and then working with athletes and sports psychiatry I realized even the elite athletes the sports teams and national teams going to the Olympics We're not focusing on sleep in a personalized precision driven way the way you do with Nutrition and your elite athletes the way that people focus on mental conditioning, coaching, or physical training, they were forgetting about a personalized approach to sleep. And so I said, I'm just going to write a book on this stuff, put it all together, and create that awareness in different teams and leagues and organizations around the world. So that's my mission, to show people that everyone can utilize these basic sleep strategies, understand your natural rhythms, retrain your brain, and it's going to have a downstream effect of reducing disease burden across the board. Especially considering that it's such a prevalent issue in India. Ryan: Awesome. So let's get cracking and let's see what are the main questions that me and my listeners have asked him. Now, the first one, why is sleep important for us? And why eight hours? You said this like one third, eight hours, you sleep one third, you work in one third, you faff around. What's the whole thing about sleep? Shane Creado: Yeah. So it's a little more nuanced. The purpose of sleeping is still poorly understood. However, there are multiple theories and we know that there's direct effects on every aspect of our health, our nervous system, our cardiovascular system, our immune system, our GI system, our brain health. So sleep is. important for us only because it's essential for survival. Even when they look at AI models now, the AI models need their sleep. In terms of deep sleep and dream sleep, broadly speaking, deep sleep is necessary to flush out toxins that build up in the brain through the drainage channels called the glymphatic system that was only discovered in 2004, 2005. So pretty recently. And if you don't get enough deep sleep or non REM sleep, toxins build up and directly correlate with Alzheimer's and other kinds of dementias. Where is this Ryan: deep, this deep sleep is it also Shane Creado: known as the SWS sleep? Slow wave sleep or non REM sleep. That's absolutely right. Yes. Ryan: Okay. So if an athlete is measuring this and their devices are looking at deep sleep. We're talking about the Deep Sleep or the SWS Sleep. Shane Creado: Yes, and most of the devices on the market is REM sleep or dream sleep. And dream sleep is necessary for memory consolidation, new learnings, working memory. And so if you're not getting sufficient dream sleep, you're not consolidating the learning from the previous day. Ryan: How would that help an athlete? An athlete just has to repeat stuff and go out and kick a ball or throw a ball. So what learning is there? You also work with athletes. So yeah, maybe I get for what comes first. I'm behaving like an athlete. Does a dream sleep come first? The REM sleep come first? Can I give up one of these guys? Because I want to watch Netflix or I've got to catch a flight to go for a competition tomorrow and I don't want to go a day prior. So what's it like? Shane Creado: Yeah, the first half of the night is more deep sleep for you, flushing out toxins, cleansing your brain. In the later half the night, you have more dream sleep. So why is it important? Because the same areas that control dream sleep, are also necessary for emotional stability. Think about mental resilience, mental conditioning, coaching. Think about the plays you learned from the previous day. If your opponent or your opposing team has certain plays usually use your coach, your team will sit down and say This is some strategy you want to figure out, especially tennis one on one players. So if you don't get enough deep and dream sleep, you're not going to be able to function effectively the next day. And how effective is this? There's studies that show this as well. So Matthew Walker did this study with depriving people of sleep versus people who got eight hours of sleep in a given night. The next day, their ability to retain new information dropped 40%. So what's the difference? Ryan: So let's summarize that. If I don't sleep well, My ability to learn the next day drops by 40%. That's right. So a lot of people who deprive, so does this apply only to athletes? So this applies to even corporate workers and even you and me, Shane Creado: every single person. So what I do, Ryan: I read in your book. And I highlighted this point and everyone should get your book if they're an athlete. You wrote that for every 1. 5 hours of sleep reduction, daytime alertness drops by 32 percent. Yes. So should I sleep six hours? Should I sleep eight hours? Should I sleep 10 hours? Shane Creado: I go by sleep cycles of 90 minutes each, not by hours anymore. Please enlighten me on this. Yes, absolutely. So one sleep cycle, which includes deep dream light sleep is around 90 minutes for the average person. So seven and a half hours of sleep is five sleep cycles of 90 minutes each. Most adults need around seven and a half hours of sleep. If you're younger, if you're a teenager, you need closer to nine or ten hours of sleep. One second. So are you saying the younger you are, the more sleep you need? Ryan: Yes. Look at baby. My son is going to school. He's going for tuitions. He has to get up in the morning. He just gets seven hours of sleep. Shane Creado: Yeah, I used to do the same thing and I look back and say, what was I doing? I was in Stanislaus and Bandra and running around with tuitions and classes. It will not only reduce your ability to learn new things, when we see the brain scans in the Yemen clinics. The areas of the frontal lobe, the temporal lobe, the back of the brain are affected with chronic sleep loss the same way our head injury patients are affected brain wise. Ryan: Whoa, so are you saying that, the kids that come to me who are between the ages of say five and 15 for sports nutrition, they should be sleeping more because if they don't sleep more, their brain scans, if he did one, would show the same as traumatic head injury. Yes. And why is that? Therefore, we should not compromise on sleep, but compromise on tuitions and playtime and sleep more. Shane Creado: Yes. So 40 percent reduction in your memory consolidation. It's like you're being sleep deprived. Your brain is a sponge that's already soaked. It's not dry enough to take up new information. Now, the old knowledge was that after you learn something, you need to sleep to consolidate the memory. Yes, 100 percent true, but now we know for a fact that if your brain isn't adequately sleep fed, you're not going to be able to learn anything new or even retain what you already learned. Dr. Shane, I love that term, Ryan: sleep fed, that we've learnt it wrong. I bet he did it wrong and I did it wrong by studying late night into exams and we didn't have more memory. It's just stupidity without brain scans and modern doctors like Dr. Shane. Dr. Shane says. Let's sleep feed our brain and smaller children, teenagers need more sleep than adults and everything is in the learning and there's a 40 percent reduction. Okay, I'm sorry I'm affecting your flow state, but I had a question on flow, which was one of my clients message. He says, how will sleeping better affect my flow state? And how is the state? Beneficial for maximum efficiency. Now, I don't understand whether they mean flow state as an athlete or flow state as sleep. What do you feel is the question here? Shane Creado: Okay. So flow state has been popularized by Steven Kotler. As we know, he's written really good books, including the rise of Superman. And flow state is considered a state in which Malcolm Gladwell speaks about this. Brenny Brown speaks about this, where you have more mental clarity, creativity and very fast decision making. More intuition takes over your conscious thinking. So when you look at elite athletes, when you look at Sachin and his matches, Sachin Tendulkar, when you look at Alcaraz or Federer or Djokovic, they just click into something else. You see it, you notice it from the outside, but internally they're just driving on intuition. That's flow state, where you have a wealth of experience, and now you're going to the quantum level rather than the binary level is what I think about. I think about the conscious brain as a binary computer, the subconscious brain as a quantum computer. So that's what flow state is. Now in terms of brain waves, three primary brain waves come into play when it comes to flow state. Theta, Alpha and Gamma. And there's different frequencies of how fast your brain is cycling to get into those states. So Theta is when you're deeply relaxed. Alpha is when you're alert, yet calm. And Gamma is when you're in deep concentration. So some combination of those three results in intuition taking over conscious. thinking and it might manifest as reaction times, mental reaction times, physical reaction times. We know that sleep, the right amounts of quality sleep, not just quantity, can actually have you work sharper, be more efficient. Your reaction times can drop by 300 percent with little to no sleep a given night. So think about the athletes when it comes to traveling, time zones, jet lag, travel fatigue, but what about you in your daily life? What about driving to work? What about your reaction times and risk of car accidents? A small study showed that in daylight savings time here in the U S when you lose an hour of sleep in March, the next day, there's a 21 percent increased risk of heart attacks and. In the fall, in the autumn, when we gain an hour of sleep, when the times shift, there's around a 20 to 24 percent drop in the heart attacks the next day. Car accidents, much worse the day after you've lost an hour of sleep because of the reaction times. Think about that. In the Ryan: pandemic, everyone worked from home and everyone binged on Netflix and because they didn't have to travel to work, they slept a little shorter and watched TV longer, got less asleep and we had more cardiovascular incidences post pandemic. There we are. Now you know why. Very interesting. Okay, I'm going to go to the next question, which is about you being a specialist in this field as a sleep doctor, a sports psychiatrist. In your field of practice, have you found out that something that nobody else has found the link? For example, could the gut microbiome Influence your brain and thinking capability and sleep, or is there something very unique that you have found that you want to share with us? Shane Creado: Oh, speaking of the gut microbiome, 100%. The gut produces 75 percent for neurotransmitters, things serotonin, dopamine, norepinephrine, adrenaline, and it also is 80 percent of your immune system. Ryan: I'm going to keep interrupting you over here. So if my gut's producing 75 percent of my neurotransmitters, the signals that my brain gets, the chemicals that my brain gets, it's been produced in my gut. So my gut is connected to my brain. That's what you're saying? Yes. Hang on. So if I'm mentally depressed, it's not in my brain. It's coming from my gut? Mostly from your gut. So in your book, you've written about junk food. And so junk food is my department. People eat protein, carbs, fats, blah. And you've written about this. So I want you to explain to me about the micromyme, the gut neurotransmitter, and about this study in Uppsala University in Sweden about the two different types of food, which is basically normal food and a little bit of a junk food. And could you throw a little bit light on how that's affected people? Shane Creado: Yeah. So the gut microbiome has a bunch of bacteria and other things that need to be in healthy amounts. So the healthy bacteria, the top four healthy bacteria in our gut, produce a B vitamin, B for boy. They also need vitamin D for dog, in order to survive. They can't make their own vitamin D, as we all know. So I'm preaching to the choir over here, so please stop me, interrupt me, correct me at any time. When those bacteria produce B vitamins, those B vitamins are responsible for red blood cell production and nervous system health. That's why pregnant women are asked to take more beta vitamins and more folate for their neural development. the nervous system of the fetus. So if you're not getting enough vitamin D or not having healthy amounts of healthy bacteria, what's going to take over the unhealthy bacteria or dysbiosis in the nutrition world? And then that's going to result in a complete catastrophe. cascade, as I like to call it, where inflammation worsens, leaky gut happens, neurotransmitters go out of whack, and then your body doesn't have the raw materials and ingredients it needs to make healthy amounts of neurotransmitters and hormones. Ryan: So that's amazing. So now I'm suddenly thinking people who are depressed, people who have anxiety, people who just are constantly stressed out. One is sleep is the new diet and diet is also slapping your gut. which is slapping your brain, does it also affect your sleep? So I'm like, okay, I don't get enough of sleep, but then I also eat bad. So is eating bad also affecting the sleep? Shane Creado: A hundred percent. So the gut microbiome also influences your sleep in a major way. They've done studies on fetal transplants in rats, where they take some feces, put it in another rat, and they can actually induce diseases. Like insomnia and narcolepsy where people just sleep too much just with changing the microbiome. So when you say it's a gut feeling, it's more like feeling Ryan: his gut. It's amazing that you talk about this because, I've been practicing for two decades now. And at the Quah Nutrition Clinics, we do something which is bio individual and Nutrigenomics since 2010, microbiome testing about five years ago when it first started. That's way ahead of the game. Wow. So the idea was bio individuality. So I always believed Dr. Shane, that each person was a scientific study in their own right. So like in the Uppsala University study, I remember reading that. And thank you for sharing that article with me. And my conclusion from that was everyone binge eats on the weekend, Friday, Saturday, Sunday. So it's high fat, high sugar diets, obviously alcohol and everything in that period. And then the study said that the deep wave sleep, the sine wave sleep was much more erratic and lesser. Now, I remember when athletes were doing hypertrophic training and they had to do faster recovery because we had just a short period of time, let's say between the IPL and then going on to the World Cup. The mandate was the more my cricketer gets deep sleep, sine wave sleep. So the sine wave sleep, correct me if I'm wrong, releases more stem cells. Yes, which is the rejuvenation of the human body, which is a rejuvenation. So when people eat the junk food, the sine wave sleep gets short circuited. And so I was just thinking, Hey, so I'm getting, so it says that there was no difference in that number of hours of sleep, but there was some issue on the side. And I was like, Okay, so that really is your beauty sleep. That really is what's affecting you. And this is the reason why I think everyone turns up on Monday morning feeling de motivated to work, no matter their profession. And it's not that they hate their job. It's just that they did not understand that they short circuited their diet short circuited their sleep short circuited their will for going to work the next day. Daytime alertness dropped by, what you said, 32 percent. Memory and learning dropped by 40 percent. So I'm a zombie on Monday morning. Shane Creado: Yeah, you're essentially functioning as if you're jet lagged. A jet lagged zombie. And because Ryan: Sorry, and so you're jet lagged. When you're speaking of jet lag, and when people come to you for brain scans I'm sure you get a lot of people who take the exotic stuff. The alcohols, and the weeds, and the cannabis, and all of this stuff. And I do have athletes asking me what's your opinion, and I'm like, listen, I'm on the Olympic doping committee. You're not supposed to take this stuff. Do you know you can get it even in the fumes? So you shouldn't be around people with the fumes. What's your scientific take for us to convince people that alcohol, in my opinion, should have surgeon's warning, Dr. Shane Criado's warning, alcohol consumption is injurious to health. What's your take on this? Am I wrong? Shane Creado: You're 100 percent right. You can talk about alcohol affecting the gut, that's your expertise. You can talk about alcohol damaging the brain, the same patterns we see in head injuries and chronic sleep problems. We see in spectrum issues with alcohol use, it looks like a head injured, like a brain injury. Now, alcohol also, while it may be sedating, so it may help you fall asleep, it's going to fragment that deep sleep that you spoke about earlier. Sleep fragmentation means bad quality sleep. Which means your brain is not going to flush toxins out. But people say they drink alcohol and they sleep better. They fall asleep, okay, but they're going to wake up in the middle of the night. Or they might not even be aware of the fact that their brain is woken up. Because if your brain wakes up for maybe three seconds or less and goes back to sleep, you won't be consciously aware that it woke up. But it may do that throughout the night. And you may wake up not remembering. And as a sleep Ryan: scientist, you're able to see Shane Creado: this in a sleep lab. Exactly. And you may wake up not remembering, but you may feel terrible the next day. What's a hangover? What is feeling like crap the next day after you've had nine hours of sleep, but five drinks the previous night? It's poor quality sleep. Ryan: So we know that, I work with a lot of celebrities. You work with a lot of celebrities. We can't take names, right? So I can't take names of who's got a six pack and what protein powder I've given them. And you can't tell me who's like a alcoholic. But in the field of celebrity and the pressure to go and party and stuff like that. Have you actually done and seen where in people have these scans done and then they decide to follow your diet, which is the sleep diet, your diet, which is reduction in alcohol or abstinence from alcohol. And do you have a before and after scan? And is there any information that you can share with our viewers will understand that there's no hocus pocus of these two guys talking about it. There's action. proper diagnostics to say that there is a massive improvement in a person's condition. Shane Creado: Yes, there is. And so we can look at improvements in terms of cognitive testing, emotional testing, subjective symptoms that they've reported. Sleep testing, biomarkers like blood tests, like testosterone levels get boosted. Inflammation markers come down, cholesterol and blood sugar level markers come down. And imaging verification on SPECT images before and after they've implemented a brain healthy protocol, which includes the kind of nutrition work you do and the kind of sleep work I do. We've seen brains look healthier and younger. over time with changing our diet and our sleep because those things are modifiable, which is what's so beautiful about it. Ryan: Doc, I've not even gone through half the questions that I have to do. So we are going to do part two shortly, but before we let you go and we come back again for part two, I want to ask you a few questions, staying with nutrition. Does hydration play an important role in the quality and duration of sleep? And should we stop all fluids before bedtime? And what is the last time? to eat before you go to sleep. So once hydration, is it important? Should we stop fluid before going to bed? And when's the last meal? Should we eat before going to bed? Shane Creado: Hydration is extremely important. Make sure that your urine is clear, looking like water, then you know you're adequately hydrated. Why is it important? It's because if your brain is partially, even partially, if your body is partially dehydrated, your body's going to release more stress hormone cortisol. So dehydration Less blood volume, cortisol tightens up the blood vessels, so you can maintain your healthy blood pressure. But stress hormones like cortisol disrupt your sleep. Chronic stress hormone release, chronic dehydration, results in shrinking of the gray matter in the brain, which is necessary for memory, executive functioning. Wow. So that's how important hydration is, and also hydration with the right electrolytes, right? Sodium, potassium being the primary ones. Now, when should we stop fluids before bedtime was another question you just asked me. It depends. If you've been well hydrating throughout the day, great. Maybe an hour before bedtime. You stop your fluid intake. You don't want to wake up thirsty and then drink water. Another reason why people shouldn't be drinking a lot of alcohol or smoking weed because it makes you thirsty. You're going to wake up, it's going to disrupt your sleep. Now, if you look at sleep hygiene guidelines printed out on the internet, they might say no meal three hours before bedtime. No fluid three hours before bedtime. Not necessarily. One size does not fit all, right? It's a personalized approach. So what kind of food are you consuming before bed? I would say the reason they say three hours before bedtime no food is because sometimes there's reflux and the food can come up and then you might feel nauseous and wake up. However, if you're eating healthy foods before night time, so what's healthy? You know this better than anybody else. High protein, complex, slow carbs. They maintain your energy, blood sugar levels in a steady state throughout the night. If you have fast carbs, sugars, all that junk food that we mentioned earlier, it's going to burn out of your system very quickly. You might have a dip in your blood sugar levels in the middle of the night. Middle of the night you have more dream sleep. You burn as many calories as when you're awake. So what's it gonna do? It's gonna say, wait a minute, low blood sugar. Let me get some more. Wake up. gonna get it from? Wake up. I'm gonna get it from my cortisol. Because it pulls the muscle glycogen to convert it to glucose. And then it's going to wake you up because cortisol is a stress hormone. It's, you're actually going to fuel the cortisol peak earlier and higher in the middle of the night than it would otherwise. The normal cortisol peak is between four and six in the morning. It slowly rises here as your melatonin drops. You'll be sabotaging your sleep. Wow. Ryan: Speaking of Shane Creado: stress, Ryan: I'm stressed out because we need to get you back into the next session. Doc, a quick rapid fire before I let you go. Name one thing you do to get better sleep. Fixed wake up time Shane Creado: every single day. Ryan: Fixed wake up time. That's right. Awesome. You heard it first. I'm setting my alarm clock to get up every day at 6 or 5 a. m. All right. See you back on the other side very soon. Thanks Dr. Shane for joining me here today and thank you for these valuable tips. For everyone watching in right now, sweet dreams if you're going to sleep and if you're getting up, I just hope you had enough of deep sleep. Thank you, Ryan. If you've liked this episode, then please gift me a a share, or a subscribe, or better still, if you comment, I'll come back to you. And don't forget, let's stay tuned for a new learning coming in, but till then, your body is the most expensive real estate. Take care of it. Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

10 Mar 2025 10 essential health tips for women 10 essential health tips for women Empower yourself with a well-balanced diet to enhance strength and resilience. Simple steps like managing stress, choosing healthy fats, and staying hydrated contribute to vibrant well-being. Empower yourself with a well-balanced diet to enhance strength and resilience. Simple steps like managing stress, choosing healthy fats, and staying hydrated contribute to vibrant well-being. Regular medical tests are key to proactive health, ensuring every woman radiates boundless grace and vitality! 💪 Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. NEW 29 Jul 2026 3 Recipes That May Help Support Migraine Relief This Summer A refreshing, anti-inflammatory drink with apple, ginger, turmeric, and cinnamon, crafted to support hydration and overall wellness. Recipes 5 May 2026 HOMEMADE VEG SUSHI Enjoy fresh and nutritious homemade veg sushi made with wholesome rice and colorful vegetables for a clean light meal Recipes 28 Apr 2026 CHILLA WITH VEGETABLES & PANEER A wholesome, protein-rich chilla packed with fresh vegetables and soft paneer, delivering a perfect balance of flavor and nutrition in every bite. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Learn how everyday habits may silently damage your liver and discover ways to improve long-term liver health. 20 Aug 2025 Is Your Liver Being SECRETLY Damaged by These Habits ? Is Your Liver Being SECRETLY Damaged by These Habits ? Your liver is one of the most vital organs in your body, responsible for detoxification, metabolism, and overall health. But many of us unknowingly damage it through poor diet, alcohol, and environmental toxins. In this video, we’ll explore the hidden dangers that threaten your liver health and offer practical solutions to protect it. Learn about the food. Is Your Liver Being SECRETLY Damaged by These Habits ? 00:00 / 01:04 Listen to this podcast Here's the podcast summary Your liver is one of the most vital organs in your body, responsible for detoxification, metabolism, and overall health. But many of us unknowingly damage it through poor diet, alcohol, and environmental toxins. In this video, we’ll explore the hidden dangers that threaten your liver health and offer practical solutions to protect it. Learn about the food. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

8 Jul 2025 What Every Woman Over 40 Needs to Know For Living Longer What Every Woman Over 40 Needs to Know For Living Longer In this video, we will dive into all the essentials that every woman over 40 should embrace. Learn how to support your body in this new phase, prevent common health issues, and feel empowered to take charge of your wellness! What Every Woman Over 40 Needs to Know For Living Longer 00:00 / 01:04 Listen to this podcast Here's the podcast summary As women reach their 40s, many face a massive shift in their health. Hormonal changes, slower metabolism, and a higher risk of chronic health issues can leave you feeling low on energy, dealing with skin issues, or struggling to maintain bone health. Yet, many of these challenges are often overlooked or even normalised. But it doesn’t have to be this way. With the right focus, you can thrive at any age. From hormonal balance to supporting heart health, energy levels, and skin elasticity, the key is to prioritise the right nutrients and lifestyle practices. In this video, we will dive into all the essentials that every woman over 40 should embrace. Learn how to support your body in this new phase, prevent common health issues, and feel empowered to take charge of your wellness! Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

d3b49c82-ce2b-4302-aa31-c523e49d67f6 Download Sample Book Wheat Less A Guide To A Gluten Free Life Pdf Drawing from the expertise behind thousands of medal-winning athletes, this book is your ultimate guide to unlocking peak performance and achieving excellence. Buy Now Buy From Amazon What's inside? Wh(eat)less: A Guide to a Gluten-Free Life: When the parents of a nine-year-old child with ADHD and autism approached renowned nutritionist Ryan Fernando, they were desperate for a solution. What followed was nothing short of miraculous: through a gluten-free diet, the child found her voice and reclaimed her place in society. The root cause? Wheat. In Wh(eat)less , Ryan Fernando draws on his decades of experience to reveal how gluten—commonly found in wheat-based foods like bread, pizza, biscuits, and chapatis—can silently disrupt our health. From headaches, bloating, and adult acne to brain fog and digestive issues, gluten sensitivity or intolerance often goes undiagnosed, impacting millions. Moreover, gluten can exacerbate symptoms in children with ADHD, Down syndrome, and other conditions. Through inspiring real-life stories from his practice at QUA Nutrition, Ryan highlights how eliminating wheat from the diet can bring about remarkable health transformations. Featuring insights from his work with top celebrities like Aamir Khan, Virat Kohli, Anushka Sharma, and Shahid Kapoor, this book serves as a practical guide for anyone ready to embrace a gluten-free lifestyle and unlock their full potential. Whether you’re seeking relief from chronic symptoms or looking to make impactful dietary changes, Wh(eat)less offers the tools, motivation, and expertise to transform your life. What Our Clients Are Saying Wheat less Ryan’s natural ability to connect with audiences through relatable stories and examples makes every session an eye-opener. What Our Clients Are Saying Our Other Products 1CHAZE Marine Collagen - 300g (Unflavoured) Our marine collagen supports skin elasticity, joint strength, gut health, and overall vitality. Sustainably sourced and highly bioavailable, it's an easy, tasteless way to nourish your body from within. Collagen Powder Cranberry Flavour - 250g Our collagen powder supports healthy skin, muscles, and connective tissues, promoting overall structural strength and vitality. EDUCATIONAL FITNESS TRACKER The ultimate diary to keep up your new year resolutions to become fit. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Enjoy roasted makhana as a healthy snack option loaded with protein, fiber, and essential nutrients to support your wellness goals. 16 Oct 2024 Roasted Makhana (Fox Nuts) Roasted Makhana (Fox Nuts) A light, crunchy, and nutrient-dense snack rich in antioxidants, protein, and fibre, perfect for a healthy, guilt-free treat. Roasted Makhana (Fox Nuts) 00:00 / 01:04 Listen to this podcast Here's the podcast summary Food Info: Calories per Serving: ~90 kcal Servings: 4 Preparation Time: 5 minutes Cooking Time: 8–10 minutes Ingredients: 2 cups makhana (fox nuts) 1 tablespoon ghee or olive oil 1 teaspoon turmeric powder (optional) 1 teaspoon black pepper or red chili powder Salt to taste Instructions: Heat the Pan: Place a heavy-bottom pan or kadai on medium heat. Roast the Makhana: Add ghee or olive oil to the pan. Once warm, add the makhana and roast on low–medium heat. Season the Makhana: Sprinkle turmeric powder, black pepper or chili powder, and salt. Toss well so the spices coat the makhana evenly. Cook Until Crisp: Continue roasting for 6–8 minutes, stirring frequently until the makhana turn light, crunchy, and slightly golden. Serve: Remove from heat and let them cool slightly. Serve warm as a crunchy snack or store in an airtight container. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Wake up feeling refreshed with expert sleep tips from Ryan Fernando. Learn why you're tired despite 8 hours of sleep and how to improve sleep quality. 20 Jun 2024 How to wake up better and fresh, My Million dollar morning routine 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. How to wake up better and fresh, My Million dollar morning routine 00:00 / 01:04 Listen to this podcast Here's the podcast summary 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 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 Products to purchase:- Collagen - https://www.ryanfernando.in/ryan-reco... 1chaze - https://quanutrition.com/product/1chaze/ Books - https://www.ryanfernando.in/book/ Socials - Link tree: https://linktr.ee/Ryan_SecretNutritio... 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 Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Enjoy flavorful baked sweet potato fries made with nourishing ingredients for a satisfying meal that fits a healthy lifestyle. 1 Dec 2024 Baked Sweet Potato Fries Baked Sweet Potato Fries Low-oil sweet potato wedges with herbs. Rich in beta-carotene and perfect as a guilt-free snack. Baked Sweet Potato Fries 00:00 / 01:04 Listen to this podcast Here's the podcast summary Food Info: Calories per Serving: ~100 kcal Servings: 4 Preparation Time: 10 minutes Cooking Time: 25 minutes Ingredients: 2 medium sweet potatoes 1 tablespoon olive oil 1 teaspoon paprika or red chili powder 1/2 teaspoon black pepper Salt to taste Instructions: Preheat Oven: Preheat oven to 200°C (390°F). Line a baking tray with parchment paper. Prepare Sweet Potatoes: Wash and peel sweet potatoes. Cut into even-sized fries or wedges. Season the Fries: In a bowl, toss sweet potato fries with olive oil, paprika, black pepper, and salt. Bake: Spread the fries in a single layer on the baking tray. Bake for 20-25 minutes, flipping halfway, until golden and crisp. Serve: Remove from oven and serve hot, optionally with a yogurt dip. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Discover how Vipul reduced 30kg and achieved 12.9% body fat with science-backed nutrition. Start your transformation journey today with expert guidance. Aug 12 2024 Do you need to avoid eating rice to lose weight? Weight loss diet tips From 98kg to 68kg – Vipul’s Weight Loss Transformation Story Discover how Vipul reduced 30kg and achieved 12.9% body fat with science-backed nutrition. Start your transformation journey today with expert guidance. Vipul’s journey from 98kg to 68kg is proof that the right nutrition plan can completely transform your body and confidence. With a personalized, science-backed approach, he achieved an impressive 12.9% body fat without extreme dieting or unsafe shortcuts. This transformation wasn’t about temporary fixes — it was about sustainable habits, smart nutrition strategies, and expert guidance. If Vipul can do it, so can you. Start today and take the first step toward a healthier, stronger, and more confident you. With over two decades of experience in sports and clinical nutrition, Ryan Fernando has helped thousands of clients, including elite athletes, celebrities, and corporate leaders, achieve peak physical and mental performance. As the founder of QUA Nutrition, Ryan has been at the forefront of transforming the way people approach nutrition, blending cutting-edge science with personalized nutrition strategies. More Updates... 25.02.2026 IT Professional Lost 10 Kg and Reduced HbA1c with a Structured Nutrition Plan An IT professional with a sedentary lifestyle reduced body fat, improved energy, and restored metabolic balance through structured clinical nutrition. 2.02.2026 US Based Indian Working Mom Lost 12 Kg with a Structured Diet Plan A US based Indian working mother improved skin health, reduced body fat, and restored metabolic balance through clinical nutrition. 25.01.2026 PCOS Acne Cleared in 3 Months with a Personalized Diet Plan An Indian woman reduced hormonal acne, improved hair health, balanced her cycles, and conceived naturally with a personalized PCOS nutrition plan. 23.01.2026 Indian Mom Loses 10 Kg with Thyroid Diet Plan A mother of two reduced thyroid weight gain, lowered TSH, and regained energy in three months with a structured diet plan. 21.01.2026 Beating PCOS with the Right Nutrition Smruthi Ganesh, a QUA client, reversed her PCOS symptoms and achieved natural weight loss in just six months through structured nutrition and consistent lifestyle changes. 16.01. 2026 How to Gain Weight in 2026 How I gained muscle and how I help my celebrity clients gain muscle. 29th December Are Eggs Safe to Eat in India? | Nutritionist Explains As a nutritionist who works closely with food quality, sourcing, and public health, I made this video to separate facts from fear. 20th December 2025 Niharika Gonella: Emerging Boxing Talent I’ve worked with boxer Niharika Gonella since she joined Qua Nutrition, supporting her athletic development through structured nutrition. Over time, she has shown impressive gains in strength, power, and overall performance capacity. 18th December 2025 India Squash World Cup Victory Nutrition India’s squash champions delivered a historic World Cup win. Proud that QUA Nutrition supported their performance journey. 10th December Niranjan Mukundan’s Rise as a World-Class Para Swimmer Through Nutrition Working with Indian para swimming champion Niranjan Mukundan has reinforced my belief that elite performance is built on personalized nutrition and consistency. December 03 From 98kg to 68kg – Vipul’s Weight Loss Transformation Story Discover how Vipul reduced 30kg and achieved 12.9% body fat with science-backed nutrition. Start your transformation journey today with expert guidance. December 02 A College Student’s Inspiring 32 kg Weight Loss Journey A college student’s successful transformation driven by structured diet plans and professional nutrition support. 29th November 43-Year-Old IT Professional Loses 42 Kg Through Diet A powerful fitness journey driven by discipline, expert coaching, and lifestyle change. This transformation highlights how consistency and the right guidance lead to lasting health results. 21st November Mairaj Ahmed Khan – A Champion Whose Legacy Still Fuels Excellence Retired Olympian and skeet shooting legend Mairaj Ahmed Khan continues to inspire athletes with his lifelong discipline, precision, and commitment to elite sports nutrition. 8th November 2025 Sangram Singh - From Wrestler to MMA champion Fit India ambassador and wrestling icon Sangram Singh shines internationally with a knockout victory at Levels Fight League in Amsterdam, proving age is no barrier to excellence. 07 November, 2025 Fueling a Champion: Proud of Arihant KS, India’s U19 Squash No.1 I’m proud to congratulate Arihant KS, the latest U19 Squash Champion! It’s been an incredible journey working with him at Qua Nutrition for over five years. 03 November, 2025 Proud of the Indian Women's Cricket Team's Triumph at the ICC I’m thrilled to congratulate the Indian Women's Cricket Team on their spectacular performance at the ICC! It’s been a privilege working with incredible stars like Smriti Mandhana, Harmanpreet Kaur, Jhulan Goswami, Renuka Thakur, Richa Ghosh, and Shikha Pandey. October 25, 2025 Precision, Power, and Performance: Poorva Sawant Shines with Silver at the South Asian Championships Heartfelt congratulations to Poorva Sawant on winning the Silver medal in Women’s Triple Jump at the 4th South Asian Senior Athletics Championships 2025, Ranchi, with a best jump of 13.03 m. A remarkable and inspiring performance that reflects her dedication, discipline, and the power of science-driven preparation. October 22, 2025 Heartfelt congratulations to Joshna Chinappa on her stunning victory At 39, ranked World No. 117 and unseeded in the tournament, Joshna defeated higher-ranked players from around the world to lift her 11th career PSA title. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

Whip up this wholesome bael rasam recipe loaded with natural flavors and nutrients for a healthy meal option. 28 May 2025 BAEL RASAM (AYURVEDIC TANGY DIGESTIVE SOUP) BAEL RASAM (AYURVEDIC TANGY DIGESTIVE SOUP) A tangy twist on South Indian rasam with bael. Cools the gut, relieves bloating, and aids digestion. BAEL RASAM (AYURVEDIC TANGY DIGESTIVE SOUP) 00:00 / 01:04 Listen to this podcast Here's the podcast summary Ingredients Bael pulp – 1⁄4 cup Tomato – 1 (crushed) Tamarind extract – 1 tbsp Ginger – 1⁄2 inch (crushed) Jeera + pepper – 1 tsp (coarsely crushed) Curry leaves – few Coriander leaves – chopped Mustard seeds – 1⁄2 tsp Ghee – 1⁄2 tsp Rock salt Method In ghee, temper mustard, curry leaves, jeera-pepper mix, and ginger. Add tomato, bael pulp, tamarind, water, and salt. Simmer for 5–7 mins. Garnish with coriander. Serve hot as soup or with red rice. Perfect pre-meal drink for acidity, gas, and sluggish digestion. Very Pitta- pacifying! Benefits: Gut-soothing, boosts immunity, reduces bloating and gas. Excellent for Pitta imbalance. Who Can Eat It: Suitable for all age groups and digestive issues. Ideal For: Digestive drink or soup starter. Best Time to Consume: Before meals or as an early dinner soup. Listen on: Listen On Spotify Listen On Amazon Music Listen On Apple Podcast Listen On Youtube Read Full Transcript Get Your Daily Guide Subcribe Newsletter It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Get the Daily Guide Watch this as Video Listen to More: Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 27 June 2026 Sadhvi Reveals What Nobody Tells You About Winning I sat down with a Miss India World winner who taught me something I didn't expect, a life lesson from fishermen in Goa. Podcast 25 April 2026 Gut Problems You Should NOT Ignore (Doctor Explains) In this episode, I sit down with Dr. Parmeshwara, a renowned gastroenterologist, to break down what’s actually happening inside your gut and why ignoring these symptoms can make things worse over time. Health Shotzz 28 March 2026 Why Your Skincare Isn’t Working | Rashmi Shetty on Glass Skin & Real Solutions In this episode, I sit down with Dr. Rashmi Shetty to break down one of the most searched skincare trends today Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call