Why GenZ is Getting Unhealthy? | Real Talk on Gym & Lifestyle
Author Name:One Billion Dreams with Darpan | Telugu Podcast
Youtube Channel Url:https://www.youtube.com/@OBDwithDarpan
Youtube Video URL:https://www.youtube.com/watch?v=IgG3UtSyGZE
Title: Why GenZ is Getting Unhealthy? | Real Talk on Gym & Lifestyle
Author Name: One Billion Dreams with Darpan | Telugu Podcast
Description: Welcome to another powerful episode of One Billion Dreams with Darpan 🎙️🔥
In this podcast promo, we discuss:
✔️ Gen Z lifestyle habits
✔️ Fitness & gym culture
✔️ Health awareness
✔️ Discipline and consistency
✔️ Social media influence on health
✔️ Motivation vs routine
This episode is packed with real conversations, relatable moments, and practical fitness insights for today’s generation. Whether you’re into gym, self-improvement, or building a healthier lifestyle, this podcast is for you 💪
Watch the full episode soon on
One Billion Dreams with Darpan
Transcript:
(00:00) Why Gen Z is much obsessed with fitness now? >> It all started during COVID lockdown when there was a moment and everyone was like, "Okay, we need to start taking care of our health." >> If you want to tell which is better, vape or cigarette, what is that and why? >> Then I would say that the cigarette might be more harmful because the tobacco leaves and everything.
(00:18) >> These days I've seen you know this diet coke is becoming very famous and they say it's healthy. >> But also I wouldn't say it's harmful for you. You need to look at the fact that the studies were done on mice. First thing is that the doses >> On mice? >> Mice, mice, mice. >> rats, right? How much protein is good or bad? >> 1.6 1.4 to 1.6 g.
(00:40) People who lift and who want to maximize muscle growth. >> So tell me some habits which are killing testosterone. >> The first thing people should do is get lean. Thing number two would be lack of sleep. Number three I think would be smoking and having stress. >> If a gym goer started or have an habit of drinking alcohol, how bad is alcohol for muscle growth? >> Like on a scale of 1 to 10 I would say alcohol is nine.
(01:02) >> Nine? What about smoking? >> Smoking in terms of muscle growth maybe a three. And I I I feel like that's why like a lot of Gen Z they have like stopped drinking alcohol and switched to like smoking. >> So what exactly is peptides, bro? >> Peptides are not exactly steroids. They're just a chain of amino acids.
(01:18) For your skin there are some peptides that will improve your skin. Otherwise for fat loss, Ozempic drug that's going very viral that people are using it to lose weight. So you won't feel hungry. So because of that people are losing weight. It's not exactly that the drug is doing some magic or anything. >> Peptides, is it legal in India, bro? >> Some of them are which have been tested.
(01:37) Like for fat loss right now I think the best peptide available is tirzepatide. Sounding like a peptide salesman but >> [laughter] >> Do you think girls really love muscles? >> [laughter] >> Like a lot more than boys. And if someone is active on social media let's say Instagram and if you ask them like what are the ratio of the DMs that they get from guys and girls, so most probably it'll be like 80 to 90% guys and 10% girls.
(02:03) >> I think you experienced it. >> 100% >> [laughter] >> I think you have 5 years of gym right? >> I feel like if you have to do anything to distract yourself, gym is one of the best things available. >> I seen one in one of your reel bro, you take five scoops of protein every >> So everyday I make it a goal that I'll hit at least 150 to 160 grams of protein.
(02:28) >> So just I want to ask you one question bro. >> Uh-huh. >> Do you take steroids? >> [laughter] >> No bro. Like I would wish people would think I did >> [laughter] >> But my physique is also not that great. >> [music] >> Hi, welcome to 1 Billion Dreams with Darpan. So you want to guess Arjun Dev? He's a fitness influencer and he's also a good friend of mine.
(02:58) Tell me which topics matter to them which is much related to Gen Z. Mental fitness, physical health, and we need to watch them. It's a must watch video. Please watch this video. Welcome to my podcast bro. >> Thanks how's your life going? >> All good, all good bro. How about you? >> Yeah, it's good. It's good bro.
(03:15) So tell me bro why [clears throat] uh uh this Gen Z is much obsessed with fitness now? >> Yeah, I think it all started during COVID lockdown. >> Yeah. >> When there was a movement and everyone was like, "Okay, we need to start taking care of our health. It's not just about making money. It's not just about building a career.
(03:34) We need to be alive to be able to experience what we did, right?" So there was this wave up upon even older people, even younger people. Uh and at the same time us Indians I feel like we have never been seen as particularly good looking, especially when we have exposure to other people in the world. >> Yeah. >> So overall as as Indians the younger generation I think they were like, "Okay, we need to come out of our shell.
(03:56) We need to stop behaving as if we're inferior." They were all like, "We need to start looking better." And I feel like looking better is a [snorts] much like is something that affects the community as a whole. So, everyone just started to in the It started with the pursuit of health, I believe, and then it also went on to like how you look.
(04:13) And even our movie stars, everything started following that trend. >> [snorts] >> So, uh do you think uh like fitness matters or muscles matter? Like, is it uh you know, we have to be very bulk or just being lean is enough now? >> I think muscle is also just a part of fitness. And uh Okay, so I'll give you facts what are research-proven uh facts to you, and then I'll tell you what is applicable to our general population.
(04:45) So, the more muscle you have in your body, your muscle is metabolically active tissue. >> Okay. >> That means that whatever calories you consume, whatever food you consume, uh muscle will be able to use it very efficiently. Okay, so the more muscle you have, the healthier you will be as a person. Okay? But, in that data, there are also people who are bodybuilders who are using a lot of steroids.
(05:04) So, even though they have more muscle, it could be that uh they're not as healthy because of the side effects of that. But, considering a general person who wants to be healthy, who wants to perform their best, like uh in their daily tasks, for example, like carrying their children or driving to work and sitting at the chair and things like that.
(05:22) >> Yeah. >> So, the maximum amount of muscle you can gain naturally that will help you, whatever amount of muscle you gain, and the lower amount of fat that you're carrying on your body, that will also help you. So, even if you are lean and you have less fat, even if you are someone who's a little bit bulky, so that's all all right.
(05:38) >> Okay. >> Yeah. >> So, for example, uh if I want to do I know start my fitness journey just for I know considering my mental health. So, do you think I have to go to gym or I have to catch on some sport? >> Depends on what your body or your mind is telling you. >> Yeah. So, both can help me in the mental state.
(06:00) >> Definitely. So, uh the scientific part of it is that whenever your body senses movement, right? So, it will release adrenaline within you. You'll have endorphin release. You'll feel happier. Because as we have evolved, we have evolved from prime beings who were like hunter-gatherers. So, they had to move their body in order to accomplish any task in life.
(06:20) To let's say to get a mate or to hunt their food, they had to move their body. So, the body is designed in such a way that when you move, it will generate a sense of gratification within you. So, that's why if gym is something that fascinates you, then go to the gym, of course. If it is a sport, then yeah, it depends from person to person.
(06:36) It could be anything. But, the entire idea is to start. Like, instead of just thinking or just seeing how many options there are and doing nothing at the end, it's better to just A lot of people don't that, right? >> Yes. Yes. Yes. So, bro, do you think girls really love muscles? >> [laughter] >> Like not more than boys, So, if anyone who is like, let's say jacked more jacked than a normal person, let's say he has like a visible [clears throat] six-pack or he has a bit of muscle.
(07:10) If you ask any such person, they would and if someone is active on social media, let's say Instagram, and if you ask them like what are the ratio of the DMs that they get from guys and girls, so most probably it'll be like 80 to 90% guys and 10% girls. >> I think you experienced it. >> 100% >> [laughter] >> And anyone you ask, they they will do the same thing.
(07:28) For me, I think it would be 95-5. >> [laughter] >> Yeah, so I feel like because we have grown up watching our favorite like Marvel superheroes or anime characters or like even Bollywood stars. They were all having like a lot of muscles and like they were pretty lean, right? And we saw them that they used to be hanging around a lot of beautiful women, the heroines.
(07:51) So we were like, okay, there is a correlation. If you have good muscles, that uh girls will be attracted to you. But at the end normally uh what hap- what ends up happening is the opposite. Like there'll be a lot of guys asking you for tips or even a lot of people who are into you. There'll be a lot of guys approaching you.
(08:08) So yeah, but uh if you're considering from a dating perspective, it definitely helps because it will directly improve your performance, >> you know, showing best of us. >> Exactly. Like it's just that we want to put out the best version of ourselves onto the world, right? So >> Yeah, exactly. >> [snorts] >> Uh so uh I've I've seen a fact, bro, when I've started researching on it.
(08:33) Like uh most of the Gen Z are you know, moving out of uh you know, this alcohol. >> Yeah. >> Yeah, they are being sober. So what's your opinion on it? Do you think it's really happening or >> It is absolutely happening and I'm very supportive of it. >> So what they are doing now? >> Like vapes are very common.
(08:51) Uh people are smoking a lot of weed as well. Yeah. So yeah, like Like not to mention any of the like not to compare any of the things, but I feel like uh it is in terms of health, in terms of your strictly in terms of health, I think it is the right direction. If you have to do something, the best thing is always to do nothing.
(09:10) None of these things. But you if you have to do something, I think alcohol would be on the last of the list. >> Got it. >> Yeah. >> So you're talking about vape. So do you think uh vape is better than cigarettes or alcohol? >> Uh depends on how many drags you're taking off it. So uh let's say if you have a a vape, let's say if you take one drag, so that would not be as harmful as a drag of a cigarette.
(09:34) >> Yes. >> But the thing with vapes is that it is very convenient. >> Convenient, right? >> And uh it's it feels very clean. It doesn't feel like you have you don't have the horrible smell of cigarettes in your mouth. You don't risk the um you know, that people smelling it or anything like that.
(09:49) You don't have to go outside and look for a place where smoking is allowed. You can take it anywhere with you. >> So, if you want to tell which is better, vape or a cigarette? So, what is that and why? >> Uh it's very difficult to choose, but I feel like uh if you are considering it only from uh uh this standpoint that people is a person is smoking equal amount of vape and equal amount of cigarettes, then I would say that the cigarette might be more harmful because of the tobacco leaves and everything.
(10:17) But, vapes have a tendency that you carry it around with you, so you end up smoking a lot more than you would do a cigarette. >> Bro, I've uh listened about this uh popcorn lungs. The people who are vaping, you know, it's become uh it's a disease called popcorn lungs. Did you listen about that? >> I don't know about popcorn lungs.
(10:36) >> So, [snorts] uh do you think enough research is done on vape? Uh vape I think it's been like 10 years or 15 years. >> I I don't think so. I don't think the research is sufficient enough, but it definitely is harmful. >> Harmful, but not as cigarettes, right? >> Yes, yes, yes. Unless you end up doing a lot of it.
(10:53) Yeah. Uh So, what what is your opinion on this? What do you think? >> Uh for me, uh I I think both are harmful. >> That is for sure, yeah. >> Yeah, it's always better to take oxygen than this. >> know [laughter] about that. >> Vape and cigarettes. >> But, considering the AQI in India in Indian cities especially right now, even oxygen is not as pure, yeah.
(11:15) >> Correct. Correct. Correct. So, uh >> [snorts] >> these days I've seen uh you know, uh this Diet Coke is becoming very famous and and I've seen like even there are no sufficient Diet Cokes. We are not getting them in the market. I think Diet Coke is a lot. Right? So, so what's your opinion on Diet Cokes? Uh you know, being a zero zero calorie thing? So, do you think is it a right thing or >> Whether it's healthy or not? >> Healthy, right? Yeah.
(11:42) >> I wouldn't say it's healthy, but also I wouldn't say it's harmful for you because like what are the risks that people generally associate with Diet Coke? Just the presence of the artificial sweetener, the aspartame. So, it has been revealed in some studies that it causes cancer, yeah, right? So, uh but you need to look at the fact that the studies were done on mice first thing.
(12:03) Okay, so their digestive system is like completely different from the human digestive system. And another thing is that the doses >> on mice >> Mice mice, rats. >> right? Okay. >> And the doses they gave according to the mice's body weight, it was like let's say if you are a 70 kg person, you have to drink like 70 80 cans of Diet Coke in one single sitting to show any harmful effects.
(12:22) So, it's not at all harmful. It's like a very good tool to uh if someone wants to lose weight, you know that the problem a lot of people struggle with this, but they have sweet cravings. They want to eat something. So, Diet Coke it has zero calories, so it's a very good tool. >> Mhm. And I've listened like you know there are a lot of gut problems.
(12:43) Is it true? >> That will happen with any carbonated drink. It doesn't have to be Diet Coke and it varies from individual to individual. >> I've seen many people, bro, like they stopped drinking water and they have started Diet Cokes. >> Yeah, bro. Even [laughter] I also drink more of it than I than I would like to admit, but yeah, like it's like >> So, bro, tell me what how much protein is good or bad? >> Mhm.
(13:06) Tough good question. So, according to whatever research has been done, 1.6 1.4 to 1.6 g uh per kg of body weight is good for people who lift and who want to maximize muscle growth. But for people, let's say elderly people like our parents and all of these people who don't really go to the gym, they just want to maintain their health.
(13:28) So, like .7 g of protein per kg of body weight is good. So, and there is actually no such thing as too much protein unless a person has some disease. Let's say if a person already had like a chronic kidney disease, then too much protein can affect them. But, if for a healthy person, there is no such thing as too much protein.
(13:48) You can have as much as you want. Yeah. >> Uh so, bro, normally now these days everyone is taking whey protein, right? >> Yeah. >> So, what do you think of whey protein is healthier than natural source? >> It is. It is exactly as healthy as the natural source. >> Yeah. >> So, and it is I feel like from my perspective, I would say whey protein is actually healthier than consuming from a natural source just because whey protein has convenience in its picture.
(14:17) Uh so, you have been working out on and off for a few years before you started recently, right? >> Right. >> So, before you used to only consume natural sources. Now, you started consuming whey protein. Three scoops, four scoops. Do Don't you think it has made it easier for you to hit your protein goals now? >> 100% It's very easier and convenient.
(14:33) Normally, anything fast and easy is harmful. >> Exactly. But, >> So, that's a thing, you know, you I've seen uh and uh uh some post on Instagram like you know, there are a lot of chemicals in whey protein which causes cancer. Do you think is it true? >> Uh so, the chem >> And I've listened like many, you know, they are big players like it's a billion dollar companies, right? They are spending a lot of money on this marketing thing to, you know, remove that all this stuff.
(15:01) Do you think is it true? >> So, there are the fact that there are a lot of chemicals, uh that is true. The fact that the chemicals are harmful if you take one accordingly, that is also true. But, the amounts find found in whey protein or any supplement is just so low. People say that okay, sucralose, that's an artificial sweetener.
(15:18) So, people say it causes cancer. But, if you are drinking like if you're consuming like 1 kg of sucralose a day, then it might cause cancer. >> Mhm. But, it is found in very less quantity. So, whey protein I I would say is whey protein is healthier than regular source of protein because at the end, we are losing very less, if anything, but we're gaining a lot. So.
(15:41) >> Uh I've seen one in one of your real, bro. You take five scoops of protein every day. >> Yeah, not every day, but on days when So, every day I make it a goal that I'll hit at least 150 to 160 g of protein. Earlier, it used to be 200. Now, it's like 150 is good for me. Okay. So, some days, let's say I'm eating chicken, I'm eating rice, I'm eating good meals.
(16:02) So, that day I would take only maybe two scoops of whey. But, on some days, let's say if I'm out with people, if I'm just eating if I went to a party or anything, then I'm and I'm eating some like very low protein source, low protein food, like let's say if I'm eating dosa or something like that, then if I have less calories left for the day and I have to finish my protein goals, on the those days I take five scoops.
(16:25) So, and everyone can apply it. Like, it just makes dieting so much more easier, right? Like, even if you ate let's say even if you go to a function, you ate like a lot of let's say all carbohydrate-rich food. Protein is there, you can eat. Otherwise, like it'll be so much more difficult if you were to have come home, cook chicken breast, and eat it, right? >> For the less calories, you can eat lot of protein.
(16:45) >> The protein to calorie ratio is just too good. >> Uh I've seen your reals, bro. Like, you have this point, right? You have most flexible diet in >> [laughter] >> India. And I've seen you eat all the bad stuff possible, like chips, Coke, and everything. So, how you'll balance this thing, bro? >> Yeah, so about the flexible dieting thing, so that was taken by the audience in a very cocky sort of way.
(17:12) People thought that, "Okay, I'm just like coming from a place of arrogance." >> But, I've seen you have matched the macros. >> Yeah, exactly. Yeah. But uh what I actually wanted to do was to educate, was to tell people that uh because there is a certain notion that people are like, if you're not eating healthy every single day, every single meal, if you're eating something, let's say they go outside and eat something, they're like, okay, diet is [ __ ] Like, I can say [ __ ] right? >> Yeah, yeah.
(17:36) >> Yeah, yeah. So, they they think their diet is [ __ ] Okay, and then they just get back to their old habits eating 5,000, 6,000 calories every day. So, I'm trying to tell people that even if on some days your diet is like not the healthiest, you can still balance it out with other things and make it flexible.
(17:51) >> But most of the people might take it in a negative way. Even eating that stuff we can build a body. >> Exactly. That's why I I I think I I needed to work on how I conveyed it the best as well. Uh but like I'll tell you the facts. Like I I initially started by saying that I aspire to have the best flexible diet in India.
(18:12) Okay, then uh that got a very positive response. People were like, yeah, okay. Then I was like, okay, I haven't seen anyone who's around as lean as me and eat like me. So, people should be educated about that because I'm sure that there are a lot of people who are not on social media, who are like very ripped, jacked you see in the gym, right? They must be eating a lot of junk food as well because they've mastered the art of balancing everything.
(18:32) Yeah. Uh from a physiological perspective, your body knows what? Uh your body knows calories, your body knows nutrients. Your body doesn't know if it's a chocolate bar or if it's a protein bar or if it is rice. >> Correct. Correct. >> Once it absorbed into the system, it is absorbed as nutrients.
(18:49) So, at the end of the day, even if you keep the nutrients same, it's fine. But I would not recommend doing this every day because most of the junk food are not very satiating. That Even if you eat, you'll feel full. You'll feel you'll not feel full. You'll feel very uh hungry very soon. So, it it becomes a risk that you are not uh you might exceed your calorie intake.
(19:07) Another thing is that if a food is not satiating, your energy levels will drop throughout the day. And if you do that enough times, then you might actually get deficient in some micronutrients, like you won't get a big amount of like sodium, potassium, magnesium, all these things, or the vitamins and everything, yeah.
(19:25) >> Uh so, what about the supplements, bro? Like most of the gym goers will take these multivitamin, magnesium, fish oil, and and I've seen most of my friends stopped eating fruits, vegetables, and all this. So, what do you think, you know, are we going in the right direction or we have to change some things? >> Uh some things I'm sure we have to change.
(19:44) >> Yeah. >> Uh because I would like if you were to ask me what are the only supplements a gym goer or a normal person needs, >> Mhm. >> I would probably just say creatine, maybe, >> Mhm. >> and uh fish oils if someone is not eating seafood. >> Mhm. >> Okay, that's it. Every other thing is individual based.
(20:01) Let's say multivitamins, they usually don't do anything to you. >> Okay. >> If you have a deficiency in one of the multivitamins, >> Mhm. >> that will fulfill, and then you'll get the results. But for a normal person, even taking multivitamins make no difference whatsoever. >> Mhm. >> So, if you have like a deficiency in something, let's say you get a get your blood work done, and then you have a deficiency in, let's say, potassium.
(20:20) So, you just buy a potassium supplement instead of getting the thing. >> Uh >> So, you suggest uh based on the blood work, we have to take the deficiencies as supplements or uh >> or increase the food. >> Yeah, or multivitamin, fish oil, considering so should we take anyway possible? Like even the I think the fish fish oil there is no separate test, right? >> No, no, no.
(20:43) >> Uh it's like a supplement. >> Yeah. >> Uh so, how >> It's like a supplement. If you analyze that if you have a lot of regular seafood in your diet, then you probably, in most case, in 99% of the cases, you don't need extra fish oil. >> I got it. >> But if you don't, then it is the best thing to do, because I feel like most of us living in cities, we do not like eating fish >> Mhm.
(21:01) >> every single day. >> Right, right. >> Yeah, then it comes then the supplement becomes useful. >> Correct, correct, correct. >> So, each supplement, instead of saying that supplements are good or bad, you should be like okay, what is the value in each supplement and what is the what are we trading for? Right because everything in life is a trade-off even with supplements, even with nutrition, everything.
(21:20) So we just have to see what pick the fair trade for ourselves. >> [sighs] >> For example, let's take two people bro, like one person has started gym recently and he has like good number of like 30% of body fat. And considering you, you I think you have 5 years of gym, right? So >> [clears throat] >> can that person in in you know let's say in 180 days or 6 months, can he get body like you? >> Like as much muscle mass? >> Yeah, yeah, muscle mass.
(21:51) >> Unless he has like very good genetics, 99% genetics, then no. Yeah, but if he wants to get as lean as me, then probably he can just lose weight, right? In 6 months. But he won't have So yeah, so a lot of people who think that who are carrying a bit more fat, let's say 25% fat or more, they think that they are very big.
(22:12) But when they only come down to those fat levels, right? 10 to 15% 10%, that's when they realize that most of the muscle they thought was muscle was actually just fat and water and everything. >> Correct. >> Yeah, so building muscle is a very slow process. But losing weight, it can >> So how many kgs of muscle we can build in a year, bro? >> So for a usually considering the data for an absolute beginner, it is like they can have up to like 6 7 kgs a year in the first year.
(22:35) >> Got it. >> second year it substantially reduces to like 2 kgs, 3 kgs. >> Perfect. >> And from after 2 years plus, then it's like even if you get half kg, 1 kg, then also you are very lucky. >> Yearly. >> Yeah, and that is in consistent training of each year. >> Got it, got it, got it, got it, got it. >> And also depends [clears throat] on your genetics now.
(22:53) So if someone has like very good genetics, they might be able to build like so much of muscle. >> Got it. >> Yeah. >> So if I'm a beginner bro, so if you want to give three tips, you know I'm starting a gym from tomorrow. So, these are the three tips you want to give. So, what it will be? >> One would be start tracking your calories and macros.
(23:10) >> Yeah. >> Because like whatever diet you follow intermittent fasting or one meal a day or anything, everything is based upon the principles of calorie balance. >> Mhm. >> Okay, so start tracking your calories. Second would be weight training. >> Mhm. >> Focus on more on weights, more on learning the compound movements, learning the form.
(23:27) >> Mhm. >> In the first initial 1 to 2 months, don't try [snorts] to lift too heavy. >> Mhm. >> But just focus on learning all the exercises. >> Mhm. >> Number three would definitely be sleep. Like start >> Mhm. >> like tracking your sleep, start setting an alarm for sleep. Maybe have some If you have If you can take some magnesium supplements, you can do that magnesium glycinate supplements.
(23:46) They help with sleep. But whatever it takes, like get sleep. So, three, start tracking your calories and macros most important. >> Mhm. >> Second is strength training with a proper mindset and a structure. >> Mhm. >> And third would be to prioritize your sleep. And if a person is able to do that, I feel like they'll be healthier than 99% of the people in India already just by doing these three.
(24:07) >> Got it. Got it. >> Yeah. >> [snorts] >> Uh so, uh if you know, gym a gym goer started or have an habit of drinking alcohol, >> Yeah. >> so how bad is alcohol for muscle growth? >> Uh like on a scale of 1 to 10, I would say alcohol is nine. >> Nine. >> Yeah. >> What about smoking? >> Smoking in terms of muscle growth, maybe a three.
(24:30) >> Three. >> But in terms of overall health, maybe a five, six. >> Vape? >> Similar as smoking. >> Smoking. >> Yeah. >> Got it. Got it. >> Yeah. So, yeah. So, alcohol what it does is that one thing is when alcohol enters your body, right? So, it your body automatically is like, "I need to flush out the alcohol." >> Yes.
(24:47) >> Right? So, all the your metabolic activities like you know, burning fat and everything, that comes to a halt. >> Mhm. >> So, in that duration like 2 to 3 hours, you are not burning any fat at all. So, all the extra calories you're consuming, that will be uh stored at stored in your fat cells, right? So, it So, alcohol, if a person is regularly consuming alcohol, it becomes very difficult to stay lean because And another thing is alcohol will impair your decisions.
(25:13) So, when you're drinking alcohol, you need to eat something. If you're on a diet, there is more chance that if you drink alcohol, you'll break your diet. >> Correct. Correct. >> Yeah. And uh these days latest research has shown that even alcohol in moderation, even in small quantities, will affect your muscle. >> Mhm. >> So, that's why it's always best to stay away from.
(25:29) And I I I feel like that's why like a lot of Gen Z, they have like stopped drinking alcohol and switched to like smoking weed. >> [laughter] >> I'm sure like you're aware of the fact. >> Yeah. Yeah. Yeah. So, uh So, bro, these days people are talking much about testosterone, right? So, tell me some habits which are killing testosterone in men and [snorts] women.
(25:49) >> The num- The number one habit that is killing testosterone is being fat. >> Okay. >> Okay. Obesity has been linked to like uh affect your hormonal profile very badly. >> Mhm. >> So, the first thing people should do is get lean. >> Mhm. >> Other things would be I think number two would be lack of sleep. >> Mhm.
(26:04) >> Number three, I think would be smoking and having stress. >> Mhm. >> So, all those things if you're able to eliminate, but the first thing to do that anyone can do is not difficult. >> fat loss, second is sleep, third is >> Probably stre- All of the other things, stress, smoking, doing things, yeah. But I think if someone has to have a healthy range of testosterone, the first thing to do is to lose weight, which is in everyone's control.
(26:27) >> Got it. Got it. >> Yeah. And I feel like being having excessive body fat has been linked to like many other problems as well. Even in women, PCOD, PCOS, everything is just caused by having excessive body fat. It's not like you have a genetic condition or anything like that. It's just like excessive body fat.
(26:43) >> Got it. Got it. Got it. So, just I want to ask you one question, bro. >> Uh-huh. >> Do you take steroids? >> [laughter] >> No, bro. >> [gasps] >> Like I would wish people would think I would >> [laughter] >> But my physique is also not that great. >> Yeah. So these days I know I was reading about peptides. And steroids is an old topic.
(27:04) So what exactly is peptides bro? And how does it work? >> So the difference between peptides and steroids is that steroids are androgenous compounds. Let's say testosterone or anything that you that is synthesized in the lab and you are injecting into your system. And basically that will help you build muscle.
(27:21) That is the purpose that people use it for. >> It's like an hormone or >> Yeah, it's it could be a hormone. It could affect many hormones in your body, many pathways. Okay. On the other hand peptides are not exactly steroids. They are just a chain of amino acids. So what they basically they won't help you build any muscle whatsoever.
(27:37) Usually peptides are used for your skin. There are some peptides that will improve your skin. Otherwise for fat loss. So these days you must have heard about GLP-1 drugs, right? The Ozempic drug. That's going very viral that people are using it to lose weight. So what those drugs do is that it goes into your body and it affects your GLP-1 pathway.
(27:59) So your GLP-1 pathway is responsible for your hunger signaling. So you won't feel hungry. So because of that people are losing weight. It's not exactly that the drug is doing some magic or anything. So in some people if they use it consciously I feel like peptides may be actually healthier than you know what people are actually doing.
(28:18) Yeah. So like people are very scared of yeah. >> Peptides is it legal in India bro? >> Some of them are which have been tested. Like for fat loss right now I think the best peptide available is tirzepatide. I'm sounding like a peptide salesman but >> [laughter] >> not like that but I've done some research on it.
(28:36) It was an interesting topic so I was reading about it. Yeah, but in the west people are using something called reta. So reta is it inhibits three signals in your body. Okay, so when you take it you won't feel hungry. Whatever food you eat, you'll feel more full. It will improve your insulin sensitivity, like absorption of nutrients.
(28:53) Your body will be become better at absorbing nutrients. And third is it will improve your metabolic rate also. So when these three happen, right? All of a sudden people lose a lot of fat and they can get like very lean. >> Okay. Okay. >> Yeah. So that's why they are uh used. And the thing is that as of now they have shown little to no side effects.
(29:09) That's why it's become very hot. It's almost like people are like it's steroids without side effects. >> Got it. Got it. >> But I feel like in India there's still a lot more research to be done before you know we [snorts] can actually have a clear evidence of if it is uh actually not harmful or not. >> So what do you suggest, bro? It's always good to take you know natural path or you know taking the steroids or peptides? >> I feel like before taking any of the things, we should make sure that we explore our natural potential.
(29:40) >> Mhm. >> So when you are very close to let's say your natural ceiling, that time you will know because that time people will accuse start accusing you of steroids. >> Mhm. >> Unless you are a natural who has not been accused of steroids many times, then I don't think there's any point of you taking steroids.
(29:54) >> Got it. Got it. >> Yeah. Unless you of course have any health issues. Some people already have a lack of testosterone and things, right? So for those that's an exception. But the way you asked recreational lifting or just building a body, I think that is my answer. >> So for [clears throat] you know people who are not much into fitness and uh uh so what do you suggest regarding this blood work, bro? So how frequently they have to do blood work? Is blood work mandatory without any you know suffering or any disease? So
(30:23) or they have to take with like 3 months once or such? >> I feel like it is very mandatory at least twice in a year, like once in 6 months for any healthy person. For people I think older than 45 or 50, let's say. I think they should do it once every 3 months. >> Got it. >> Many of the issues, right? They might be underlying issues, but they can't be detected in tests.
(30:43) Your hair, right? Especially in the previous gen. In our generation, we are very conscious about it. Even if you feel a minor discomfort, we'll go to the doctor. But in our parents' generation, you know, right? They'll be like they'll wait for 1 to 2 days and all that. And many times until it's too late, it's not detected.
(30:58) So, for people above 45, I feel like they should do it every 3 months. >> So, bro, >> [clears throat] >> how physical fitness helps us in a in a mental healing? >> Like, I think it does up to a very good extent. Because I'll tell you like I'll tell you my own individual experience. Yeah. So, I've always been like a very skinny kid.
(31:19) Like I used to be I used to be underweight all my life. Everyone used to like even in school people don't take you very seriously. People you become the target of bullying many times. So, overall your when as I grew up, when I was like in my teens, I wasn't the most most confident person. In fact, like I was very meek. I was timid. I was introverted.
(31:37) Okay, so then I thought one day, okay, let's try going to the gym. And it was a very local gym like near my house in Kerala. Okay, it was not even like one of these fancy gyms or anything. >> So, bro, I I want to ask one question. So, can gym help people who are going through breakup and depression? >> [laughter] >> I think it it can serve as a pretty good distraction.
(31:57) >> Yeah. >> But I'll tell >> [laughter] >> This reminds me again of an experience of myself. So, I was in a bad place. This was in like 2019, just COVID starting. And I thought that like I was in a bad space overall. So, that time I became very obsessed with fitness because I thought that okay, there's no social contact.
(32:16) And at the same time I was going through that. Uh and I used to do 100 push-ups and 100 pull-ups every day just at home because uh like even Amazon orders didn't come come at that time. So, it used to be like, okay, I I was just doing that and that just kept me engaged. It did distract me from the uh whatever I was going through.
(32:34) But at the end I feel like think are going through a breakup, the best way is to face the breakup and just accept all these things. But it is a distraction, yeah. >> Correct, correct. Just a distraction, not a solution, right. >> And I feel like if you have to do anything to distract yourself, gym is one of the best things available.
(32:49) Unless if you if you're drinking or if you're doing drugs or if you're doing anything, then I think better than all of that it's like going to the gym. >> Yeah. And bro, these days I've seen like lot of the Gen Z or I know going towards drugs, right? For mental I know the people who are in the depression, I know they're taking drugs for the this happiness, right? And after an addiction, after some period, again due to these drugs, they are again coming back to depression.
(33:19) So it's like a cycle. So what's your opinion on it? >> I feel like any drug that you are taking which has an addictive nature, then you should be well aware that it has it before you take it. A lot of people think that, okay, I'm doing it in moderation. But if they are not able to like stop it, then I think it is a very bad thing to do.
(33:35) But >> Exactly. >> there are some drugs there are there's research going on that is actually beneficial for your mental health if taken in the right way. >> But any kind of drugs is dangerous and should not recommend it. >> associated, yes. With every every substance you put into your body, there is a danger associated, 100%.
(33:50) >> yes, yes, yes, yes, yes. >> So as you're telling about pickleball, like we recently started pickleball and I really enjoy pickleball. Like I'm every day I'll I'm waiting for that 2 hours of play. So and I've seen lot of no changes in my body, bro, because normally I doesn't like cardio, running in the gym or walking in the gym.
(34:11) I really enjoy pickleball because we are very much involved in it. >> Yeah. >> All right. So and I've heard about this you know any [snorts] paddle game is very healthier than all these other cardio stuff. So what's your opinion on it? >> I feel like the research is done on data, all the data, and paddle sports usually carry less risk of injury.
(34:31) >> Oh. >> But every form of cardio, every sport that you're doing, uh will make you like um like will improve your heart health. Unless it's something like golf or something where you're not doing anything, you're just [ __ ] sitting in a truck. But, if uh like if you want to do your cardio, then it's best to do as you mentioned, right? That you really look forward to pickleball.
(34:51) It's competitive for you. So, that's why you're not even feeling like you're doing cardio. So, every person should do that. Like whatever cardio does not feel like a cardio, just do it. >> Yeah. Uh so, bro, like I have uh a few of my friends uh who smoke weed uh and they say like it it's very useful for the recovery and uh in a sleep for the sleep.
(35:12) So, what's your opinion on it? >> I think most of your friends who say that it is for recovery, the recovery is just an excuse. Mostly, they just enjoy the high. Uh but that being said, there are some studies that show that uh CBD There's two particles in the weed. So, one is THC and one is CBD. So, CBD uh in itself uh has been known to improve your muscle recovery, your sleep, and everything.
(35:34) And the THC is the part that gets you high. So, most of the people I think they go for weed for the THC thing. >> Correct. Correct. >> Yeah. >> So, do you think uh really there are benefits uh in smoking weed? >> Uh some benefits have been shown, but that's again, if you are smoking the highest quality of weed, if you are um doing it in a very controlled environment, not like most recreational people, they just do it like maybe every day or like a lot of times.
(35:58) And that is not really helping anyone. And at the end of the day, you're inhaling fumes. In any sort, if you're inhaling fumes, it's not good. >> Harmful, right? >> Yeah. But, there are some treatments for even for people, let's say, who are undergoing chemo in the US. Uh so, they administer it orally through like liquid or something.
(36:15) So, there's no smoking involved, and the doses are very measured. So, like that, it has a benefit. But, for people who are doing recreationally, I really don't support that. Like >> Exactly. Exactly. We are completely against it. Yeah. Okay, bro. Thank you. Thank you for your time. >> Thanks a lot, bro. >> I know I've learned a lot of things from this podcast, bro. Seriously.
(36:33) Thanks for your time, bro. >> Yeah, it was wonderful talking to you. >> you in the next podcast, bro. >> Yeah, bro. Unless we see each other before pickleball playing doing cardio that >> We'll go now. We'll play in one night. [laughter] >> [music]
Author Name:One Billion Dreams with Darpan | Telugu Podcast
Youtube Channel Url:https://www.youtube.com/@OBDwithDarpan
Youtube Video URL:https://www.youtube.com/watch?v=IgG3UtSyGZE
Title: Why GenZ is Getting Unhealthy? | Real Talk on Gym & Lifestyle
Author Name: One Billion Dreams with Darpan | Telugu Podcast
Description: Welcome to another powerful episode of One Billion Dreams with Darpan 🎙️🔥
In this podcast promo, we discuss:
✔️ Gen Z lifestyle habits
✔️ Fitness & gym culture
✔️ Health awareness
✔️ Discipline and consistency
✔️ Social media influence on health
✔️ Motivation vs routine
This episode is packed with real conversations, relatable moments, and practical fitness insights for today’s generation. Whether you’re into gym, self-improvement, or building a healthier lifestyle, this podcast is for you 💪
Watch the full episode soon on
One Billion Dreams with Darpan
Transcript:
(00:00) Why Gen Z is much obsessed with fitness now? >> It all started during COVID lockdown when there was a moment and everyone was like, "Okay, we need to start taking care of our health." >> If you want to tell which is better, vape or cigarette, what is that and why? >> Then I would say that the cigarette might be more harmful because the tobacco leaves and everything.
(00:18) >> These days I've seen you know this diet coke is becoming very famous and they say it's healthy. >> But also I wouldn't say it's harmful for you. You need to look at the fact that the studies were done on mice. First thing is that the doses >> On mice? >> Mice, mice, mice. >> rats, right? How much protein is good or bad? >> 1.6 1.4 to 1.6 g.
(00:40) People who lift and who want to maximize muscle growth. >> So tell me some habits which are killing testosterone. >> The first thing people should do is get lean. Thing number two would be lack of sleep. Number three I think would be smoking and having stress. >> If a gym goer started or have an habit of drinking alcohol, how bad is alcohol for muscle growth? >> Like on a scale of 1 to 10 I would say alcohol is nine.
(01:02) >> Nine? What about smoking? >> Smoking in terms of muscle growth maybe a three. And I I I feel like that's why like a lot of Gen Z they have like stopped drinking alcohol and switched to like smoking. >> So what exactly is peptides, bro? >> Peptides are not exactly steroids. They're just a chain of amino acids.
(01:18) For your skin there are some peptides that will improve your skin. Otherwise for fat loss, Ozempic drug that's going very viral that people are using it to lose weight. So you won't feel hungry. So because of that people are losing weight. It's not exactly that the drug is doing some magic or anything. >> Peptides, is it legal in India, bro? >> Some of them are which have been tested.
(01:37) Like for fat loss right now I think the best peptide available is tirzepatide. Sounding like a peptide salesman but >> [laughter] >> Do you think girls really love muscles? >> [laughter] >> Like a lot more than boys. And if someone is active on social media let's say Instagram and if you ask them like what are the ratio of the DMs that they get from guys and girls, so most probably it'll be like 80 to 90% guys and 10% girls.
(02:03) >> I think you experienced it. >> 100% >> [laughter] >> I think you have 5 years of gym right? >> I feel like if you have to do anything to distract yourself, gym is one of the best things available. >> I seen one in one of your reel bro, you take five scoops of protein every >> So everyday I make it a goal that I'll hit at least 150 to 160 grams of protein.
(02:28) >> So just I want to ask you one question bro. >> Uh-huh. >> Do you take steroids? >> [laughter] >> No bro. Like I would wish people would think I did >> [laughter] >> But my physique is also not that great. >> [music] >> Hi, welcome to 1 Billion Dreams with Darpan. So you want to guess Arjun Dev? He's a fitness influencer and he's also a good friend of mine.
(02:58) Tell me which topics matter to them which is much related to Gen Z. Mental fitness, physical health, and we need to watch them. It's a must watch video. Please watch this video. Welcome to my podcast bro. >> Thanks how's your life going? >> All good, all good bro. How about you? >> Yeah, it's good. It's good bro.
(03:15) So tell me bro why [clears throat] uh uh this Gen Z is much obsessed with fitness now? >> Yeah, I think it all started during COVID lockdown. >> Yeah. >> When there was a movement and everyone was like, "Okay, we need to start taking care of our health. It's not just about making money. It's not just about building a career.
(03:34) We need to be alive to be able to experience what we did, right?" So there was this wave up upon even older people, even younger people. Uh and at the same time us Indians I feel like we have never been seen as particularly good looking, especially when we have exposure to other people in the world. >> Yeah. >> So overall as as Indians the younger generation I think they were like, "Okay, we need to come out of our shell.
(03:56) We need to stop behaving as if we're inferior." They were all like, "We need to start looking better." And I feel like looking better is a [snorts] much like is something that affects the community as a whole. So, everyone just started to in the It started with the pursuit of health, I believe, and then it also went on to like how you look.
(04:13) And even our movie stars, everything started following that trend. >> [snorts] >> So, uh do you think uh like fitness matters or muscles matter? Like, is it uh you know, we have to be very bulk or just being lean is enough now? >> I think muscle is also just a part of fitness. And uh Okay, so I'll give you facts what are research-proven uh facts to you, and then I'll tell you what is applicable to our general population.
(04:45) So, the more muscle you have in your body, your muscle is metabolically active tissue. >> Okay. >> That means that whatever calories you consume, whatever food you consume, uh muscle will be able to use it very efficiently. Okay, so the more muscle you have, the healthier you will be as a person. Okay? But, in that data, there are also people who are bodybuilders who are using a lot of steroids.
(05:04) So, even though they have more muscle, it could be that uh they're not as healthy because of the side effects of that. But, considering a general person who wants to be healthy, who wants to perform their best, like uh in their daily tasks, for example, like carrying their children or driving to work and sitting at the chair and things like that.
(05:22) >> Yeah. >> So, the maximum amount of muscle you can gain naturally that will help you, whatever amount of muscle you gain, and the lower amount of fat that you're carrying on your body, that will also help you. So, even if you are lean and you have less fat, even if you are someone who's a little bit bulky, so that's all all right.
(05:38) >> Okay. >> Yeah. >> So, for example, uh if I want to do I know start my fitness journey just for I know considering my mental health. So, do you think I have to go to gym or I have to catch on some sport? >> Depends on what your body or your mind is telling you. >> Yeah. So, both can help me in the mental state.
(06:00) >> Definitely. So, uh the scientific part of it is that whenever your body senses movement, right? So, it will release adrenaline within you. You'll have endorphin release. You'll feel happier. Because as we have evolved, we have evolved from prime beings who were like hunter-gatherers. So, they had to move their body in order to accomplish any task in life.
(06:20) To let's say to get a mate or to hunt their food, they had to move their body. So, the body is designed in such a way that when you move, it will generate a sense of gratification within you. So, that's why if gym is something that fascinates you, then go to the gym, of course. If it is a sport, then yeah, it depends from person to person.
(06:36) It could be anything. But, the entire idea is to start. Like, instead of just thinking or just seeing how many options there are and doing nothing at the end, it's better to just A lot of people don't that, right? >> Yes. Yes. Yes. So, bro, do you think girls really love muscles? >> [laughter] >> Like not more than boys, So, if anyone who is like, let's say jacked more jacked than a normal person, let's say he has like a visible [clears throat] six-pack or he has a bit of muscle.
(07:10) If you ask any such person, they would and if someone is active on social media, let's say Instagram, and if you ask them like what are the ratio of the DMs that they get from guys and girls, so most probably it'll be like 80 to 90% guys and 10% girls. >> I think you experienced it. >> 100% >> [laughter] >> And anyone you ask, they they will do the same thing.
(07:28) For me, I think it would be 95-5. >> [laughter] >> Yeah, so I feel like because we have grown up watching our favorite like Marvel superheroes or anime characters or like even Bollywood stars. They were all having like a lot of muscles and like they were pretty lean, right? And we saw them that they used to be hanging around a lot of beautiful women, the heroines.
(07:51) So we were like, okay, there is a correlation. If you have good muscles, that uh girls will be attracted to you. But at the end normally uh what hap- what ends up happening is the opposite. Like there'll be a lot of guys asking you for tips or even a lot of people who are into you. There'll be a lot of guys approaching you.
(08:08) So yeah, but uh if you're considering from a dating perspective, it definitely helps because it will directly improve your performance, >> you know, showing best of us. >> Exactly. Like it's just that we want to put out the best version of ourselves onto the world, right? So >> Yeah, exactly. >> [snorts] >> Uh so uh I've I've seen a fact, bro, when I've started researching on it.
(08:33) Like uh most of the Gen Z are you know, moving out of uh you know, this alcohol. >> Yeah. >> Yeah, they are being sober. So what's your opinion on it? Do you think it's really happening or >> It is absolutely happening and I'm very supportive of it. >> So what they are doing now? >> Like vapes are very common.
(08:51) Uh people are smoking a lot of weed as well. Yeah. So yeah, like Like not to mention any of the like not to compare any of the things, but I feel like uh it is in terms of health, in terms of your strictly in terms of health, I think it is the right direction. If you have to do something, the best thing is always to do nothing.
(09:10) None of these things. But you if you have to do something, I think alcohol would be on the last of the list. >> Got it. >> Yeah. >> So you're talking about vape. So do you think uh vape is better than cigarettes or alcohol? >> Uh depends on how many drags you're taking off it. So uh let's say if you have a a vape, let's say if you take one drag, so that would not be as harmful as a drag of a cigarette.
(09:34) >> Yes. >> But the thing with vapes is that it is very convenient. >> Convenient, right? >> And uh it's it feels very clean. It doesn't feel like you have you don't have the horrible smell of cigarettes in your mouth. You don't risk the um you know, that people smelling it or anything like that.
(09:49) You don't have to go outside and look for a place where smoking is allowed. You can take it anywhere with you. >> So, if you want to tell which is better, vape or a cigarette? So, what is that and why? >> Uh it's very difficult to choose, but I feel like uh if you are considering it only from uh uh this standpoint that people is a person is smoking equal amount of vape and equal amount of cigarettes, then I would say that the cigarette might be more harmful because of the tobacco leaves and everything.
(10:17) But, vapes have a tendency that you carry it around with you, so you end up smoking a lot more than you would do a cigarette. >> Bro, I've uh listened about this uh popcorn lungs. The people who are vaping, you know, it's become uh it's a disease called popcorn lungs. Did you listen about that? >> I don't know about popcorn lungs.
(10:36) >> So, [snorts] uh do you think enough research is done on vape? Uh vape I think it's been like 10 years or 15 years. >> I I don't think so. I don't think the research is sufficient enough, but it definitely is harmful. >> Harmful, but not as cigarettes, right? >> Yes, yes, yes. Unless you end up doing a lot of it.
(10:53) Yeah. Uh So, what what is your opinion on this? What do you think? >> Uh for me, uh I I think both are harmful. >> That is for sure, yeah. >> Yeah, it's always better to take oxygen than this. >> know [laughter] about that. >> Vape and cigarettes. >> But, considering the AQI in India in Indian cities especially right now, even oxygen is not as pure, yeah.
(11:15) >> Correct. Correct. Correct. So, uh >> [snorts] >> these days I've seen uh you know, uh this Diet Coke is becoming very famous and and I've seen like even there are no sufficient Diet Cokes. We are not getting them in the market. I think Diet Coke is a lot. Right? So, so what's your opinion on Diet Cokes? Uh you know, being a zero zero calorie thing? So, do you think is it a right thing or >> Whether it's healthy or not? >> Healthy, right? Yeah.
(11:42) >> I wouldn't say it's healthy, but also I wouldn't say it's harmful for you because like what are the risks that people generally associate with Diet Coke? Just the presence of the artificial sweetener, the aspartame. So, it has been revealed in some studies that it causes cancer, yeah, right? So, uh but you need to look at the fact that the studies were done on mice first thing.
(12:03) Okay, so their digestive system is like completely different from the human digestive system. And another thing is that the doses >> on mice >> Mice mice, rats. >> right? Okay. >> And the doses they gave according to the mice's body weight, it was like let's say if you are a 70 kg person, you have to drink like 70 80 cans of Diet Coke in one single sitting to show any harmful effects.
(12:22) So, it's not at all harmful. It's like a very good tool to uh if someone wants to lose weight, you know that the problem a lot of people struggle with this, but they have sweet cravings. They want to eat something. So, Diet Coke it has zero calories, so it's a very good tool. >> Mhm. And I've listened like you know there are a lot of gut problems.
(12:43) Is it true? >> That will happen with any carbonated drink. It doesn't have to be Diet Coke and it varies from individual to individual. >> I've seen many people, bro, like they stopped drinking water and they have started Diet Cokes. >> Yeah, bro. Even [laughter] I also drink more of it than I than I would like to admit, but yeah, like it's like >> So, bro, tell me what how much protein is good or bad? >> Mhm.
(13:06) Tough good question. So, according to whatever research has been done, 1.6 1.4 to 1.6 g uh per kg of body weight is good for people who lift and who want to maximize muscle growth. But for people, let's say elderly people like our parents and all of these people who don't really go to the gym, they just want to maintain their health.
(13:28) So, like .7 g of protein per kg of body weight is good. So, and there is actually no such thing as too much protein unless a person has some disease. Let's say if a person already had like a chronic kidney disease, then too much protein can affect them. But, if for a healthy person, there is no such thing as too much protein.
(13:48) You can have as much as you want. Yeah. >> Uh so, bro, normally now these days everyone is taking whey protein, right? >> Yeah. >> So, what do you think of whey protein is healthier than natural source? >> It is. It is exactly as healthy as the natural source. >> Yeah. >> So, and it is I feel like from my perspective, I would say whey protein is actually healthier than consuming from a natural source just because whey protein has convenience in its picture.
(14:17) Uh so, you have been working out on and off for a few years before you started recently, right? >> Right. >> So, before you used to only consume natural sources. Now, you started consuming whey protein. Three scoops, four scoops. Do Don't you think it has made it easier for you to hit your protein goals now? >> 100% It's very easier and convenient.
(14:33) Normally, anything fast and easy is harmful. >> Exactly. But, >> So, that's a thing, you know, you I've seen uh and uh uh some post on Instagram like you know, there are a lot of chemicals in whey protein which causes cancer. Do you think is it true? >> Uh so, the chem >> And I've listened like many, you know, they are big players like it's a billion dollar companies, right? They are spending a lot of money on this marketing thing to, you know, remove that all this stuff.
(15:01) Do you think is it true? >> So, there are the fact that there are a lot of chemicals, uh that is true. The fact that the chemicals are harmful if you take one accordingly, that is also true. But, the amounts find found in whey protein or any supplement is just so low. People say that okay, sucralose, that's an artificial sweetener.
(15:18) So, people say it causes cancer. But, if you are drinking like if you're consuming like 1 kg of sucralose a day, then it might cause cancer. >> Mhm. But, it is found in very less quantity. So, whey protein I I would say is whey protein is healthier than regular source of protein because at the end, we are losing very less, if anything, but we're gaining a lot. So.
(15:41) >> Uh I've seen one in one of your real, bro. You take five scoops of protein every day. >> Yeah, not every day, but on days when So, every day I make it a goal that I'll hit at least 150 to 160 g of protein. Earlier, it used to be 200. Now, it's like 150 is good for me. Okay. So, some days, let's say I'm eating chicken, I'm eating rice, I'm eating good meals.
(16:02) So, that day I would take only maybe two scoops of whey. But, on some days, let's say if I'm out with people, if I'm just eating if I went to a party or anything, then I'm and I'm eating some like very low protein source, low protein food, like let's say if I'm eating dosa or something like that, then if I have less calories left for the day and I have to finish my protein goals, on the those days I take five scoops.
(16:25) So, and everyone can apply it. Like, it just makes dieting so much more easier, right? Like, even if you ate let's say even if you go to a function, you ate like a lot of let's say all carbohydrate-rich food. Protein is there, you can eat. Otherwise, like it'll be so much more difficult if you were to have come home, cook chicken breast, and eat it, right? >> For the less calories, you can eat lot of protein.
(16:45) >> The protein to calorie ratio is just too good. >> Uh I've seen your reals, bro. Like, you have this point, right? You have most flexible diet in >> [laughter] >> India. And I've seen you eat all the bad stuff possible, like chips, Coke, and everything. So, how you'll balance this thing, bro? >> Yeah, so about the flexible dieting thing, so that was taken by the audience in a very cocky sort of way.
(17:12) People thought that, "Okay, I'm just like coming from a place of arrogance." >> But, I've seen you have matched the macros. >> Yeah, exactly. Yeah. But uh what I actually wanted to do was to educate, was to tell people that uh because there is a certain notion that people are like, if you're not eating healthy every single day, every single meal, if you're eating something, let's say they go outside and eat something, they're like, okay, diet is [ __ ] Like, I can say [ __ ] right? >> Yeah, yeah.
(17:36) >> Yeah, yeah. So, they they think their diet is [ __ ] Okay, and then they just get back to their old habits eating 5,000, 6,000 calories every day. So, I'm trying to tell people that even if on some days your diet is like not the healthiest, you can still balance it out with other things and make it flexible.
(17:51) >> But most of the people might take it in a negative way. Even eating that stuff we can build a body. >> Exactly. That's why I I I think I I needed to work on how I conveyed it the best as well. Uh but like I'll tell you the facts. Like I I initially started by saying that I aspire to have the best flexible diet in India.
(18:12) Okay, then uh that got a very positive response. People were like, yeah, okay. Then I was like, okay, I haven't seen anyone who's around as lean as me and eat like me. So, people should be educated about that because I'm sure that there are a lot of people who are not on social media, who are like very ripped, jacked you see in the gym, right? They must be eating a lot of junk food as well because they've mastered the art of balancing everything.
(18:32) Yeah. Uh from a physiological perspective, your body knows what? Uh your body knows calories, your body knows nutrients. Your body doesn't know if it's a chocolate bar or if it's a protein bar or if it is rice. >> Correct. Correct. >> Once it absorbed into the system, it is absorbed as nutrients.
(18:49) So, at the end of the day, even if you keep the nutrients same, it's fine. But I would not recommend doing this every day because most of the junk food are not very satiating. That Even if you eat, you'll feel full. You'll feel you'll not feel full. You'll feel very uh hungry very soon. So, it it becomes a risk that you are not uh you might exceed your calorie intake.
(19:07) Another thing is that if a food is not satiating, your energy levels will drop throughout the day. And if you do that enough times, then you might actually get deficient in some micronutrients, like you won't get a big amount of like sodium, potassium, magnesium, all these things, or the vitamins and everything, yeah.
(19:25) >> Uh so, what about the supplements, bro? Like most of the gym goers will take these multivitamin, magnesium, fish oil, and and I've seen most of my friends stopped eating fruits, vegetables, and all this. So, what do you think, you know, are we going in the right direction or we have to change some things? >> Uh some things I'm sure we have to change.
(19:44) >> Yeah. >> Uh because I would like if you were to ask me what are the only supplements a gym goer or a normal person needs, >> Mhm. >> I would probably just say creatine, maybe, >> Mhm. >> and uh fish oils if someone is not eating seafood. >> Mhm. >> Okay, that's it. Every other thing is individual based.
(20:01) Let's say multivitamins, they usually don't do anything to you. >> Okay. >> If you have a deficiency in one of the multivitamins, >> Mhm. >> that will fulfill, and then you'll get the results. But for a normal person, even taking multivitamins make no difference whatsoever. >> Mhm. >> So, if you have like a deficiency in something, let's say you get a get your blood work done, and then you have a deficiency in, let's say, potassium.
(20:20) So, you just buy a potassium supplement instead of getting the thing. >> Uh >> So, you suggest uh based on the blood work, we have to take the deficiencies as supplements or uh >> or increase the food. >> Yeah, or multivitamin, fish oil, considering so should we take anyway possible? Like even the I think the fish fish oil there is no separate test, right? >> No, no, no.
(20:43) >> Uh it's like a supplement. >> Yeah. >> Uh so, how >> It's like a supplement. If you analyze that if you have a lot of regular seafood in your diet, then you probably, in most case, in 99% of the cases, you don't need extra fish oil. >> I got it. >> But if you don't, then it is the best thing to do, because I feel like most of us living in cities, we do not like eating fish >> Mhm.
(21:01) >> every single day. >> Right, right. >> Yeah, then it comes then the supplement becomes useful. >> Correct, correct, correct. >> So, each supplement, instead of saying that supplements are good or bad, you should be like okay, what is the value in each supplement and what is the what are we trading for? Right because everything in life is a trade-off even with supplements, even with nutrition, everything.
(21:20) So we just have to see what pick the fair trade for ourselves. >> [sighs] >> For example, let's take two people bro, like one person has started gym recently and he has like good number of like 30% of body fat. And considering you, you I think you have 5 years of gym, right? So >> [clears throat] >> can that person in in you know let's say in 180 days or 6 months, can he get body like you? >> Like as much muscle mass? >> Yeah, yeah, muscle mass.
(21:51) >> Unless he has like very good genetics, 99% genetics, then no. Yeah, but if he wants to get as lean as me, then probably he can just lose weight, right? In 6 months. But he won't have So yeah, so a lot of people who think that who are carrying a bit more fat, let's say 25% fat or more, they think that they are very big.
(22:12) But when they only come down to those fat levels, right? 10 to 15% 10%, that's when they realize that most of the muscle they thought was muscle was actually just fat and water and everything. >> Correct. >> Yeah, so building muscle is a very slow process. But losing weight, it can >> So how many kgs of muscle we can build in a year, bro? >> So for a usually considering the data for an absolute beginner, it is like they can have up to like 6 7 kgs a year in the first year.
(22:35) >> Got it. >> second year it substantially reduces to like 2 kgs, 3 kgs. >> Perfect. >> And from after 2 years plus, then it's like even if you get half kg, 1 kg, then also you are very lucky. >> Yearly. >> Yeah, and that is in consistent training of each year. >> Got it, got it, got it, got it, got it. >> And also depends [clears throat] on your genetics now.
(22:53) So if someone has like very good genetics, they might be able to build like so much of muscle. >> Got it. >> Yeah. >> So if I'm a beginner bro, so if you want to give three tips, you know I'm starting a gym from tomorrow. So, these are the three tips you want to give. So, what it will be? >> One would be start tracking your calories and macros.
(23:10) >> Yeah. >> Because like whatever diet you follow intermittent fasting or one meal a day or anything, everything is based upon the principles of calorie balance. >> Mhm. >> Okay, so start tracking your calories. Second would be weight training. >> Mhm. >> Focus on more on weights, more on learning the compound movements, learning the form.
(23:27) >> Mhm. >> In the first initial 1 to 2 months, don't try [snorts] to lift too heavy. >> Mhm. >> But just focus on learning all the exercises. >> Mhm. >> Number three would definitely be sleep. Like start >> Mhm. >> like tracking your sleep, start setting an alarm for sleep. Maybe have some If you have If you can take some magnesium supplements, you can do that magnesium glycinate supplements.
(23:46) They help with sleep. But whatever it takes, like get sleep. So, three, start tracking your calories and macros most important. >> Mhm. >> Second is strength training with a proper mindset and a structure. >> Mhm. >> And third would be to prioritize your sleep. And if a person is able to do that, I feel like they'll be healthier than 99% of the people in India already just by doing these three.
(24:07) >> Got it. Got it. >> Yeah. >> [snorts] >> Uh so, uh if you know, gym a gym goer started or have an habit of drinking alcohol, >> Yeah. >> so how bad is alcohol for muscle growth? >> Uh like on a scale of 1 to 10, I would say alcohol is nine. >> Nine. >> Yeah. >> What about smoking? >> Smoking in terms of muscle growth, maybe a three.
(24:30) >> Three. >> But in terms of overall health, maybe a five, six. >> Vape? >> Similar as smoking. >> Smoking. >> Yeah. >> Got it. Got it. >> Yeah. So, yeah. So, alcohol what it does is that one thing is when alcohol enters your body, right? So, it your body automatically is like, "I need to flush out the alcohol." >> Yes.
(24:47) >> Right? So, all the your metabolic activities like you know, burning fat and everything, that comes to a halt. >> Mhm. >> So, in that duration like 2 to 3 hours, you are not burning any fat at all. So, all the extra calories you're consuming, that will be uh stored at stored in your fat cells, right? So, it So, alcohol, if a person is regularly consuming alcohol, it becomes very difficult to stay lean because And another thing is alcohol will impair your decisions.
(25:13) So, when you're drinking alcohol, you need to eat something. If you're on a diet, there is more chance that if you drink alcohol, you'll break your diet. >> Correct. Correct. >> Yeah. And uh these days latest research has shown that even alcohol in moderation, even in small quantities, will affect your muscle. >> Mhm. >> So, that's why it's always best to stay away from.
(25:29) And I I I feel like that's why like a lot of Gen Z, they have like stopped drinking alcohol and switched to like smoking weed. >> [laughter] >> I'm sure like you're aware of the fact. >> Yeah. Yeah. Yeah. So, uh So, bro, these days people are talking much about testosterone, right? So, tell me some habits which are killing testosterone in men and [snorts] women.
(25:49) >> The num- The number one habit that is killing testosterone is being fat. >> Okay. >> Okay. Obesity has been linked to like uh affect your hormonal profile very badly. >> Mhm. >> So, the first thing people should do is get lean. >> Mhm. >> Other things would be I think number two would be lack of sleep. >> Mhm.
(26:04) >> Number three, I think would be smoking and having stress. >> Mhm. >> So, all those things if you're able to eliminate, but the first thing to do that anyone can do is not difficult. >> fat loss, second is sleep, third is >> Probably stre- All of the other things, stress, smoking, doing things, yeah. But I think if someone has to have a healthy range of testosterone, the first thing to do is to lose weight, which is in everyone's control.
(26:27) >> Got it. Got it. >> Yeah. And I feel like being having excessive body fat has been linked to like many other problems as well. Even in women, PCOD, PCOS, everything is just caused by having excessive body fat. It's not like you have a genetic condition or anything like that. It's just like excessive body fat.
(26:43) >> Got it. Got it. Got it. So, just I want to ask you one question, bro. >> Uh-huh. >> Do you take steroids? >> [laughter] >> No, bro. >> [gasps] >> Like I would wish people would think I would >> [laughter] >> But my physique is also not that great. >> Yeah. So these days I know I was reading about peptides. And steroids is an old topic.
(27:04) So what exactly is peptides bro? And how does it work? >> So the difference between peptides and steroids is that steroids are androgenous compounds. Let's say testosterone or anything that you that is synthesized in the lab and you are injecting into your system. And basically that will help you build muscle.
(27:21) That is the purpose that people use it for. >> It's like an hormone or >> Yeah, it's it could be a hormone. It could affect many hormones in your body, many pathways. Okay. On the other hand peptides are not exactly steroids. They are just a chain of amino acids. So what they basically they won't help you build any muscle whatsoever.
(27:37) Usually peptides are used for your skin. There are some peptides that will improve your skin. Otherwise for fat loss. So these days you must have heard about GLP-1 drugs, right? The Ozempic drug. That's going very viral that people are using it to lose weight. So what those drugs do is that it goes into your body and it affects your GLP-1 pathway.
(27:59) So your GLP-1 pathway is responsible for your hunger signaling. So you won't feel hungry. So because of that people are losing weight. It's not exactly that the drug is doing some magic or anything. So in some people if they use it consciously I feel like peptides may be actually healthier than you know what people are actually doing.
(28:18) Yeah. So like people are very scared of yeah. >> Peptides is it legal in India bro? >> Some of them are which have been tested. Like for fat loss right now I think the best peptide available is tirzepatide. I'm sounding like a peptide salesman but >> [laughter] >> not like that but I've done some research on it.
(28:36) It was an interesting topic so I was reading about it. Yeah, but in the west people are using something called reta. So reta is it inhibits three signals in your body. Okay, so when you take it you won't feel hungry. Whatever food you eat, you'll feel more full. It will improve your insulin sensitivity, like absorption of nutrients.
(28:53) Your body will be become better at absorbing nutrients. And third is it will improve your metabolic rate also. So when these three happen, right? All of a sudden people lose a lot of fat and they can get like very lean. >> Okay. Okay. >> Yeah. So that's why they are uh used. And the thing is that as of now they have shown little to no side effects.
(29:09) That's why it's become very hot. It's almost like people are like it's steroids without side effects. >> Got it. Got it. >> But I feel like in India there's still a lot more research to be done before you know we [snorts] can actually have a clear evidence of if it is uh actually not harmful or not. >> So what do you suggest, bro? It's always good to take you know natural path or you know taking the steroids or peptides? >> I feel like before taking any of the things, we should make sure that we explore our natural potential.
(29:40) >> Mhm. >> So when you are very close to let's say your natural ceiling, that time you will know because that time people will accuse start accusing you of steroids. >> Mhm. >> Unless you are a natural who has not been accused of steroids many times, then I don't think there's any point of you taking steroids.
(29:54) >> Got it. Got it. >> Yeah. Unless you of course have any health issues. Some people already have a lack of testosterone and things, right? So for those that's an exception. But the way you asked recreational lifting or just building a body, I think that is my answer. >> So for [clears throat] you know people who are not much into fitness and uh uh so what do you suggest regarding this blood work, bro? So how frequently they have to do blood work? Is blood work mandatory without any you know suffering or any disease? So
(30:23) or they have to take with like 3 months once or such? >> I feel like it is very mandatory at least twice in a year, like once in 6 months for any healthy person. For people I think older than 45 or 50, let's say. I think they should do it once every 3 months. >> Got it. >> Many of the issues, right? They might be underlying issues, but they can't be detected in tests.
(30:43) Your hair, right? Especially in the previous gen. In our generation, we are very conscious about it. Even if you feel a minor discomfort, we'll go to the doctor. But in our parents' generation, you know, right? They'll be like they'll wait for 1 to 2 days and all that. And many times until it's too late, it's not detected.
(30:58) So, for people above 45, I feel like they should do it every 3 months. >> So, bro, >> [clears throat] >> how physical fitness helps us in a in a mental healing? >> Like, I think it does up to a very good extent. Because I'll tell you like I'll tell you my own individual experience. Yeah. So, I've always been like a very skinny kid.
(31:19) Like I used to be I used to be underweight all my life. Everyone used to like even in school people don't take you very seriously. People you become the target of bullying many times. So, overall your when as I grew up, when I was like in my teens, I wasn't the most most confident person. In fact, like I was very meek. I was timid. I was introverted.
(31:37) Okay, so then I thought one day, okay, let's try going to the gym. And it was a very local gym like near my house in Kerala. Okay, it was not even like one of these fancy gyms or anything. >> So, bro, I I want to ask one question. So, can gym help people who are going through breakup and depression? >> [laughter] >> I think it it can serve as a pretty good distraction.
(31:57) >> Yeah. >> But I'll tell >> [laughter] >> This reminds me again of an experience of myself. So, I was in a bad place. This was in like 2019, just COVID starting. And I thought that like I was in a bad space overall. So, that time I became very obsessed with fitness because I thought that okay, there's no social contact.
(32:16) And at the same time I was going through that. Uh and I used to do 100 push-ups and 100 pull-ups every day just at home because uh like even Amazon orders didn't come come at that time. So, it used to be like, okay, I I was just doing that and that just kept me engaged. It did distract me from the uh whatever I was going through.
(32:34) But at the end I feel like think are going through a breakup, the best way is to face the breakup and just accept all these things. But it is a distraction, yeah. >> Correct, correct. Just a distraction, not a solution, right. >> And I feel like if you have to do anything to distract yourself, gym is one of the best things available.
(32:49) Unless if you if you're drinking or if you're doing drugs or if you're doing anything, then I think better than all of that it's like going to the gym. >> Yeah. And bro, these days I've seen like lot of the Gen Z or I know going towards drugs, right? For mental I know the people who are in the depression, I know they're taking drugs for the this happiness, right? And after an addiction, after some period, again due to these drugs, they are again coming back to depression.
(33:19) So it's like a cycle. So what's your opinion on it? >> I feel like any drug that you are taking which has an addictive nature, then you should be well aware that it has it before you take it. A lot of people think that, okay, I'm doing it in moderation. But if they are not able to like stop it, then I think it is a very bad thing to do.
(33:35) But >> Exactly. >> there are some drugs there are there's research going on that is actually beneficial for your mental health if taken in the right way. >> But any kind of drugs is dangerous and should not recommend it. >> associated, yes. With every every substance you put into your body, there is a danger associated, 100%.
(33:50) >> yes, yes, yes, yes, yes. >> So as you're telling about pickleball, like we recently started pickleball and I really enjoy pickleball. Like I'm every day I'll I'm waiting for that 2 hours of play. So and I've seen lot of no changes in my body, bro, because normally I doesn't like cardio, running in the gym or walking in the gym.
(34:11) I really enjoy pickleball because we are very much involved in it. >> Yeah. >> All right. So and I've heard about this you know any [snorts] paddle game is very healthier than all these other cardio stuff. So what's your opinion on it? >> I feel like the research is done on data, all the data, and paddle sports usually carry less risk of injury.
(34:31) >> Oh. >> But every form of cardio, every sport that you're doing, uh will make you like um like will improve your heart health. Unless it's something like golf or something where you're not doing anything, you're just [ __ ] sitting in a truck. But, if uh like if you want to do your cardio, then it's best to do as you mentioned, right? That you really look forward to pickleball.
(34:51) It's competitive for you. So, that's why you're not even feeling like you're doing cardio. So, every person should do that. Like whatever cardio does not feel like a cardio, just do it. >> Yeah. Uh so, bro, like I have uh a few of my friends uh who smoke weed uh and they say like it it's very useful for the recovery and uh in a sleep for the sleep.
(35:12) So, what's your opinion on it? >> I think most of your friends who say that it is for recovery, the recovery is just an excuse. Mostly, they just enjoy the high. Uh but that being said, there are some studies that show that uh CBD There's two particles in the weed. So, one is THC and one is CBD. So, CBD uh in itself uh has been known to improve your muscle recovery, your sleep, and everything.
(35:34) And the THC is the part that gets you high. So, most of the people I think they go for weed for the THC thing. >> Correct. Correct. >> Yeah. >> So, do you think uh really there are benefits uh in smoking weed? >> Uh some benefits have been shown, but that's again, if you are smoking the highest quality of weed, if you are um doing it in a very controlled environment, not like most recreational people, they just do it like maybe every day or like a lot of times.
(35:58) And that is not really helping anyone. And at the end of the day, you're inhaling fumes. In any sort, if you're inhaling fumes, it's not good. >> Harmful, right? >> Yeah. But, there are some treatments for even for people, let's say, who are undergoing chemo in the US. Uh so, they administer it orally through like liquid or something.
(36:15) So, there's no smoking involved, and the doses are very measured. So, like that, it has a benefit. But, for people who are doing recreationally, I really don't support that. Like >> Exactly. Exactly. We are completely against it. Yeah. Okay, bro. Thank you. Thank you for your time. >> Thanks a lot, bro. >> I know I've learned a lot of things from this podcast, bro. Seriously.
(36:33) Thanks for your time, bro. >> Yeah, it was wonderful talking to you. >> you in the next podcast, bro. >> Yeah, bro. Unless we see each other before pickleball playing doing cardio that >> We'll go now. We'll play in one night. [laughter] >> [music]
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