Always do your blood test once in six months and few things are must to monitor ( I am just putting basic tests, you can add more) :
โ HbA1C
โ Fasting insulin
โ Triglyceride/Hdl
โ Liver function test
โ Kidney function test
โ B12
โ Vitamin D
Healthy food is not cheap but not too expensive either. Let's see:
๐ด 5 eggs (30 gm protein, Vit D, Vit
K, Vitamin B complex, Vit A, Vit
E, choline, lutein, biotin,
selenium)= Rs. 35
๐ด 100 gm plain yogurt ( 4 gm
protein, act as probiotic) = Rs.
"Low carb is not sustainable!!"
This is what our clients eat in low carb. Low carb doesn't automatically mean zero carb or keto or carnivore.
Special thanks to
@dlifein
for coming up with a 100 gram carb protocol which is most suitable for Indians.
My fiance and I came from lower middle class family with no generation wealth or knowledge. We are busting our ass off to build something for ourselves from the scratch. Have no time to focus or give attention to other people's lives. Dropping every person who acts as energy
๐ด What is HbA1C test?
โ HbA1C or glycated hemoglobin is an important indicator for type 2 diabetes
โ It indicates average of one's blood glucose level of last three months
โ The glycated hemoglobin or HbA1c provides the average glucose levels in an individualโs blood as it
#Team
gets stronger as two of our best coaches and big names in low-carb
@mindmusclepro
&
@BeBlack_coffee
got married today at Jammu City. Their wish was to get married in the presence & under the blessings of the incredible
@TheIraSahay
who was there to
Start caring for you joints n bones so your 50s won't be painful
๐ด Eat protein,
๐ด Sufficient vit D,
๐ด Omega 3
๐ด Avoid gluten
๐ด Avoid food with oxalate
๐ด Avoid too much fructose
๐ด Stop smoking,
๐ด Do resistance training
๐ด Do mobility exercises
๐ ๐๐๐๐ ๐๐ง๐ ๐๐๐ :
๐ตWhen we suffer from long term constipation what first thing we do is to add tons of fiber in our diet
๐ต Adding fiber to a dysfunctional gut only acts like a quick fix
๐ต When the gut is damaged the normal bacteria inside the colon are the first to
๐ต Skin Clues to Insulin Resistance:
Insulin resistance can often reveal itself through changes in your skin. Here are some common skin conditions linked to insulin resistance:
โถ๏ธ Skin Tags: These small, harmless growths commonly appear on the neck, torso, or groin. An
๐ด Insulin resistance is the cause of increase in visceral fat which can lead to excess fat accumulation in the liver and resulting in NAFLD
๐ด One can try to decrease the visceral fat with cico but that really won't work in long time
๐ด Treat the root cause to cure the
One day of roti or tea with sugar or cake is not the problem. Eating these years after years combined with low protein and high amount of seed oil is what leads to the metabolic disaster.
My first meal is getting cooked. I wil eat this around 2 p.m in office. It's easy to cook n carry, I don't feel hungry till night after having this.
Snacking comes in the picture if you are not taking enough protein.
If you want to fix your diet but don't know what to do then try this :
๐ด Note down every meal and snack for seven days
๐ด After seven days, analyse your diet and identify the junk, carb dominant, less protein type of foods.
๐ด Now consciously make decision about not having
๐ต Importance of saturated fat in the human body:
โ๏ธ Cell membrane contains saturated fat which made them waterproof
โ๏ธ Bones need saturated fat to assimilate calcium
โ๏ธ Lung surfactant is made entirely of long chain saturated fat called 16-C palmitic acid
โ๏ธ Saturated fat
๐ด People fear protein so much.
Let's see what it does?
โ Protein is needed to build cell membranes
โ Antibodies are made of protein
โ Transport proteins as such hemoglobin helps transporting oxygen in blood
โ Enzymes are made of protein which helps in digestion
๐ต Why Insulin Resistance need to be taken seriously?
โ Insulin resistance results in high blood glucose which cause inflammation in the body.
โ Damage to blood vessels, the retinas and damage to other organs especially the kidneys.
โ Insulin also stimulates the
If you have dark patches on your neck like this picture then no cream, no face pack or tan removal pack can clear it out. It's a sign of insulin resistance and only thing which gonna help you is fixing your health and diet.
My mother is 57 years old, this October when she did her blood tests the report was really worrisome. Her GFR was 75.
Like all the Indian mother she used to think that "Ghar ka khana" is best and protein in her diet was negligible. Prior to this I was asking her to
๐ด What to do when going out?
โ Have grilled items instead of fried items in starter
โ If you are having soup go for clear soup
โ You can have chicken/paneer salad with extra serving of chicken/paneer
โ If you are eating biryani/any rice n side dish in main course, order
๐ต what is the difference between Prebiotics and Probiotics?
โถ๏ธ Prebiotics:
โ๏ธ Prebiotics are the plant fibers that act as food of the already existing good bacterias in gut
โ๏ธ Garlic, onion, asparagus, leeks, berries, banana are examples of food rich in Prebiotics
โ๏ธ
๐๐ฅ๐๐๐ญ๐ซ๐จ๐ฅ๐ฒ๐ญ๐๐ฌ :
๐ต Why electrolytes are important?
โ Electrolytes balances body's PH level
โ It helps to balance the water in the body
โ These are crucial in muscle function
โ Electrolytes support the nervous system
โ Electrolytes are important for steady
๐ต If you are facing hair loss then there can be a few nutritional factors :
โ Extremely low calorie intake/crash dieting
โ Low Iron level
โ Low protein intake
โ Poor Thyroid functions
โ Low vitamin B12
โ Low Vitamin D
โ Zinc deficiency
โ Poor hydration
โ Lack
๐ด When you are facing hair loss, don't keep hopping from one brand of skin care to another. Instead do this ๐
1. Do some blood tests :
โถ๏ธ Thyroid profile
โถ๏ธ Iron
โถ๏ธ Vitamin D3
โถ๏ธ Vitamin B12
โถ๏ธ Folate
2. Make sure you are having good source of below mentioned vitamins and
๐ด you don't need to go for fancy seeds and things to start a healthy lifestyle :
โ Replace 1/2 of your breakfast with eggs/whey
โ Decrease the amount of rice/roti in lunch, have some sprouted lentil curry, non starchy veggies, add protein.
โ In dinner have
People get triggered because we asked vegetarians to have paneer! Please check your B12 guys ๐ญ๐ญ
P.s- they claim to be "calm" because of their "satvik" diet. Irony!
๐ด Why do I always say a fit body doesn't necessarily mean good health?
๐ด Why do so many "fit" people have heart related problems?
โ A ripped body is not necessarily free from inflammation. You have to watch for what you eat.
Just because your coach said you can eat anything
๐ต Insulin resistance is the root cause of problems like :
โ๏ธ Hormonal imbalances like estrogen dominance and PCOS
โ๏ธ High blood pressure (hypertension)
โ๏ธ Weight gain and obesity
โ๏ธ Increased risk of heart disease (cardiovascular disease)
โ๏ธ Type 2 diabetes
๐ต These
๐ฆ ๐๐ก๐ฒ ๐๐ ๐ ๐ข๐ฌ ๐ฌ๐ฎ๐ฉ๐๐ซ ๐๐จ๐จ๐?
๐ต It contains Vitamin D which is very important for :
โ Bone health
โ Immunity
โ Hormones
๐ต Eggs contain Vitamin K2, which is important for :
โ Deposition of calcium in bones
โ Important for heart health
โ Help wound to
Some Indian myths about nutrition :
๐ด Jaggery is better than sugar
๐ด Stevia is bad for health
๐ด Bitter gourd (karela) reduce
sugar in blood
๐ด Lemon water reduce fat
๐ด Green veggies smoothie detox
your body
๐ด Eggs shouldn't be taken in
summer .
๐ด
If you keep enough protein and fat in diet you won't have the urge to eat multiple times in a day. It's amazing how comfortably you can go not eating for long time with proper nutritious food.
One of my colleague (slim n looks fit) got her blood test just out of curiosity after seeing my 24*7 whatsApp status. Guess what?!
She has HbA1C 5.9 with Triglycerides/HDL ratio >4.
Again I am telling y'all, look is not reflection of health in today's world. Check blood markers.
๐ด Magnesium is important for health :
โ Magnesium Glycinate helps in improving sleep quality
โ Magnesium is required for healthy, strong bones
โ Magnesium helps in relaxing muscles and alleviate muscle cramps
โ Magnesium helps in proper absorption of minerals like
This client came with high triglyceride and fatty liver. He was not obese in that sense but skinny fat.
His profession was such that it puts lots of stress and didn't have time for workout as such but he followed the diet strictly.
After three months this is the result. LFT
๐ต Proper Thyroid function is very important to maintain a healthy metabolism
๐ต Minerals which plays important role in thyroid hormone conversion (from inactive t4 to active T3) :
โ Selenium
โ Zinc
โ Iodine
๐ต This conversion of t4 to t3 mostly occurred in liver. So when
This generation should be aware of the metabolic health crisis India is going towards. Eating three meals and uncountable snacks in between is not a healthy habit. Previous generation has its own challenges and for them eating few times a day was equal to food security.
Keep something in mind and you can start with your fitness journey:
๐ด Go for blood tests and see which deficiencies you have, take supplements as required.
๐ด Stop snacking all the time, eat when you are hungry.
๐ด Cut down some portion of carb and add protein.
๐ด Cut down
๐ต Sugar cravings are not random, if you observe you will find a pattern in your sugar cravings
๐ต Causes of sugar cravings:
โ๏ธ Force of habit
โ๏ธ Emotional response to stress
โ๏ธ Under eating
โ๏ธ Depression
โ๏ธ Not eating enough protein
โ๏ธ Hormonal fluctuation
โ๏ธ Lack of
One of the simplest hacks to improve your health is to go for dry dishes.
Having curry/gravy kind of dishes automatically increases the craving to have rice/chapati with it.
(P.c - hariyali kabab cooked by me ๐)
๐ด Sugar is made of sucrose which is a disaccharide i.e made of glucose and fructose.
๐ด Fructose doesn't act as fuel in first instance like glucose.
๐ด Our liver exclusively deal with fructose metabolism.
๐ด Liver converts excess fructose into fat, this process known as
๐ต Common Reasons of Inflammation in the body :
โ Alcohol
โ Excess carb
โ Seed oil
โ Trans fat
๐ต Consumption of these leads to metabolic syndrome like obesity, hypertension and increase risk of cardiovascular diseases.
๐ต Cortisol belly:
โ When a person is stressed and subject to high cortisol exposure for a long time, it causes accumulation of fat in the belly
โ Cortisol belly is mostly visceral fat
โ If you have cortisol belly then it's usually tough to lose weight even with lesser food
๐ต Don't make the mistake of switching from a traditional High Carb diet to a Low Carb diet one fine day.
๐ต If you do that you are bound to experience some of these symptoms
๐ด Lack Energy
๐ด Sweet Craving
๐ด Light headedness
๐ด Constipation
๐ด Brain fog
๐ต That's because
๐ต Role of magnesium in our body:
โ Magnesium helps in releasing muscle tension
โ Magnesium aids in digestion
โ Magnesium has a big role in maintaining healthy bones
โ Magnesium reduces stress and anxiety
โ It helps in improving sleep quality
โ Magnesium helps in
Don't wait to change everything in a day. Go for small changes like these and after six months you will understand how much effective small steps can be:
๐ด Cut down that sugar loaded tea
๐ด Add some eggs in Breakfast
๐ด Stop having deep fried foods
๐ด Stop having snacks just
A client of ours who is a doctor himself came to us with grade 3 fatty liver.
After four months, the fibroscan is done again and complete reversal. He is free from fatty liver โค๏ธ.
Full Story soon.
๐ต What can slow down metabolism?
โ๏ธ Frequent prolonged fasting
โ๏ธ Eating too less
โ๏ธ Not doing strength training
โ๏ธ Going on low fat diet for a long time
โ๏ธ Hormonal issues
๐ต What can increase the metabolism?
โ๏ธ Strength training
โ๏ธ Building lean muscle mass
โ๏ธ Adding
Don't wait till everything is perfect. Start modifying your diet slowly, don't get bother about small things like if non organic eggs are good, which brand to use for ghee, which vessels to use for cooking, what type of fish to eat, storing food in fridge is okay or not! These
If your friend or family member is trying to eat clean then please be supportive. Don't tell them that one meal won't harm or they are good as they are and no need to change. There is a difference between appreciating them and encouraging them to be unhealthy.
๐ต How does sugar addiction work?
๐ต One eat junk loaded with sugar, blood sugar level increases
๐ต Dopamine is released. Now the body whenever in distress craves the same stimulus for Dopamine release
๐ต High blood sugar spike causes release of mass insulin to get the
๐ต Vitamin B12 Deficiency is very common specially in vegetarians. But many times it is significantly low in non-vegetarians as well.
๐ต Some underlying conditions which can be cause of B12 Deficiency :
โ Inflammation of gut
โ Low stomach acid
โ Stomach ulcer
โ SIBO
โ
๐ข๐๐๐ฒ๐ผ๐ฝ๐ผ๐ฟ๐ผ๐๐ถ๐ :
๐ต Osteoporosis is a very common bone disease which affected over 200 million people world wide.
๐ต It causes the bone mass to decrease and make the bones fragile.
๐ต Post menopausal women have the highest risk of osteoporosis but its not uncommon
๐๐๐ค๐ ๐ฒ๐จ๐ฎ๐ซ ๐๐๐ฅ๐ญ :
๐ต A very small percentage of people have Salt- Sensitive Hypertension (BP)
๐ต For most people cutting down on Salt will not reduce BP as much as cutting down on Sugar
๐ต Cutting down on Salt is dangerous. It can lead you to very low Sodium levels
๐ฅ Please check your Vitamin D, low Vitamin D can leads to :
๐ด Low bone density, osteoporosis
๐ด Low absorption of calcium and phosphorus into the bones
๐ด Low Vitamin D leads to accumulation of calcium in different places in body such as heel, arteries
๐ด Low Vitamin D
๐๐ฆ๐ฉ๐จ๐ซ๐ญ๐๐ง๐๐ ๐จ๐ ๐๐๐ฅ๐๐ง๐ข๐ฎ๐ฆ :
๐ต Selenium is an important mineral for proper thyroid functioning
โ It protects the gland from excess iodine exposure
โ It is needed to convert inactive T4 to active T3
๐ต Selenium helps in DNA repair
๐ต Selenium helps in
๐ต We all know that vitamin C is very important for immunity but it plays an important role in mental health too.
๐ต Vitamin C helps in production of seretonin by metabolising tryptophan.
๐ต Production of dopamine is also depends on vitamin C.
Client came with scalp psoriasis. After looking at his blood reports we put him on a diet, lucky for us he is a disciplined person and followed the diet very efficiently.
After three months of coaching period his scalp got cleared and blood markers improved as well.
๐ต We all have heard about cortisol hormone which is known as stress hormone too
๐ต When we are in too much stress our adrenal gland secrets cortisol.
๐ต Stress can be different types :
โ Psychological stress
โ Physical stress
โ Chemical stress
๐ต How cortisol effect our